Tuesday, November 10 2015
Posted by Mandee on November 9th, 2015
32 responses
Marine Corps Birthday Celebration WOD: Marine Corps Physical Fitness Test Event 1: pull-up or flexed arm hang Event 2: 2 minutes max crunches Event 3: 3 mile run for time rest 3-5 minutes, then CFHSV Extra Celebration for Marines! 2 minutes max reps hand release push-ups rest 2 minutes 2 minute max reps toes to bar rest 2 minutes Max high plank hold for time REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child. We ask all parents to walk their children in through the East door to the CFKids gym. There will be a designated area for them to wait until it is time for their class to start. If the parent is attending an adult CrossFit class, children may be signed into childcare and/or the tween room and wait there until their class starts. Ages 3-5: 3:45pm-4:10pm Ages 6-9: 4:15PM-5PM Ages 10-15: 5PM-6PM Check out Mason Dixon's menu for next week. Nov16 To place an order, click here!
32 responses to "Tuesday, November 10 2015"
November 9, 2015 at 2:09 pm
November 9, 2015 at 2:09 pm
November 9, 2015 at 2:11 pm
November 9, 2015 at 2:13 pm
November 9, 2015 at 2:16 pm
November 9, 2015 at 2:17 pm
November 9, 2015 at 2:26 pm
November 9, 2015 at 2:34 pm
November 9, 2015 at 2:41 pm
November 9, 2015 at 2:46 pm
November 9, 2015 at 2:47 pm
November 9, 2015 at 3:24 pm
November 10, 2015 at 12:38 am
November 10, 2015 at 1:45 am
November 10, 2015 at 2:06 am
November 10, 2015 at 2:06 am
November 10, 2015 at 2:54 am
Happy 240th Marines!
November 10, 2015 at 3:52 am
81 Crunches
18:51 5k row
66 Pushups
37 T2B
2:05 Plank hold
November 10, 2015 at 5:48 am
God Bless the Marines and Thank You for the Marines!!!! Hoorah Happy Birthday
Max Reps Strict Pull-Ups = 14 Work needs to be done here, but at least pain free
2min Max Curl-ups = 85
3 Mile run = 22:26 Felt like a marathon
Rest 4min
2min Max Hand release push-ups = 50 Work needs to be done here, but at least pain free
Rest 2min
2min max reps Toes to Bar = 27 Not much of a kip and almost strict, Work needs to be done here, but at least pain free
rest 2min
High Plank Hold for Max Time = 3:37 my goals was 5min nowhere close
November 10, 2015 at 5:59 am
A. Front Squats - 255(7) - 275(5) - 295(2) - 305(1) - 295(2)
I accidentally messed up my % on the squats but its a good thing because I wouldn't have hit my numbers...struggling
B. 4 + 22 rx +
C. 255 Hang Squat Clean ( U-G-L-Y )
November 10, 2015 at 7:38 am
2min crunch - 71
3 mile - 31:33 - felt long was way slower than I wanted (not a fan of a triple loop)
2 min HRPU - 26 (singles)
2min max T2B - only 8 - hard time with kip (not able to link yet after surg)
HPH - 2 min - couldn't keep pressure evenly on shoulders
Dennis! Way to go! I've learned a lot about recovery through your experience! Thank you- 22:26 is a pretty fast marathon :)
November 10, 2015 at 9:02 am
November 10, 2015 at 9:27 am
November 10, 2015 at 9:31 am
2min crunch 86
Row 19:29
2 min HRPU 55
2min Max T2B 32 I think...?
HPH 1:08 mentally broke at that point
Dennis! Keep up the great work.. at your worst your still at my best!
November 10, 2015 at 11:48 am
B: 73 sit ups
C: 27:13 (turns out Willie and I were about 500m short of 3 miles)
D: 25 HRPU
E: 12 I lost track of time :-/
F: 2:00 min
Looking good Mitch!!!
November 10, 2015 at 12:17 pm
November 10, 2015 at 12:22 pm
November 10, 2015 at 1:18 pm
November 10, 2015 at 2:34 pm
November 10, 2015 at 3:59 pm
22-pullup/92-crunch/21:52-run/51-hrpushup/45-t2b/3:00-high plank, RX
5:30 open gym:
PP+push jerk/RDL+push-ups/frt sqts light, 135#x10x6
November 10, 2015 at 4:01 pm
November 10, 2015 at 4:03 pm