Wednesday, December 4 2013

Posted by Mandee on December 3rd, 2013

20 responses

WOD: A. OHS 10 - 10 - 10 - 10 - 10 - 10 E3MOM B. 12 minute AMRAP proceeding through the sequence of: 20 snatch (power or squat) 75/45 20 snatch (power or squat) 95/65 15 snatch (power or squat) 115/80 15 snatch (power or squat) 135/95 10 snatch (power or squat) 155/105 10 snatch (power or squat) 175/115 5 snatch (power or squat) 185/125 5 snatch (power or squat) 205/130 2 snatch (power or squat) 215/135 *athlete responsible for changing out weights* 55 and over men and women: start with 20 snatch (power or squat) 55/35, then proceed with sequence above CFHSV Running & Endurance ROWING WOD: A. 7 x 1:00 / 0:30 easy B. 7 x 500m / 1:30 easy meet at CFHSV at 6pm

20 responses to "Wednesday, December 4 2013"

Mac says:

December 3, 2013 at 2:43 pm

beast!!

Haley says:

December 3, 2013 at 2:50 pm

Nice picture David!!, looking strong

Casey says:

December 3, 2013 at 3:09 pm

Throwing that weight up like it's nothing with Aaron's...no wait...your weight lifting shoes:-)

steve price says:

December 3, 2013 at 6:55 pm

David, with that great combination of strength, speed, and an engine that won't quit!!

Brittnie says:

December 4, 2013 at 2:00 am

CrossFit Huntsville I would like to invite you to come celebrate my graduation with me. I am having a graduation party December 7th at 7pm (that’s this Saturday) Sorry for the short notice yall. It will be at Amendment XXI. Please let me know if you think you will come as soon as possible. My number is (256)975-0865. Thank y’all!!!!

AP says:

December 4, 2013 at 3:17 am

A. 75-95-115-120(8)-120(9)
B. Rx'd 55 reps

paul mc hamner says:

December 4, 2013 at 3:24 am

nice picture david!!
I see you back there Ron

Nathaniel says:

December 4, 2013 at 3:43 am

71 reps rx

That dude is one in a McMillion. Nice form and pic

Clair says:

December 4, 2013 at 4:10 am

55 reps Rx'd. Thanks Nathaniel for the coaching! I was pretty excited to get through all the 80# Snatches!

Felicia says:

December 4, 2013 at 4:50 am

8:15 class was amazing! Thank you Mandee for the coaching! I was a little nervous at first with ALl eyes on just me, but having your pointers, counting, and encouragement left little for me to think about, and I could just "do"!

And worked on form and technique with the OHS only got up to 50# and a few on my toes :) but otherwise, everything felt great!

A- 35 - 40 - 45 - 45 - 50

B- RX'd 67 reps

AP says:

December 4, 2013 at 5:00 am

This is Aaron's oly shoes...we wish he lifted like that!

John H says:

December 4, 2013 at 5:37 am

73 reps Rx.
Looking strong David!

mac says:

December 4, 2013 at 7:15 am

A. 75-135-185(8)-185(8)-185
B. Rx’d 88 reps Thanks again for the help Steve!

steve price says:

December 4, 2013 at 7:51 am

70 reps Rx'd

Adam Campbell says:

December 4, 2013 at 8:45 am

60 rx

Larry says:

December 4, 2013 at 10:29 am

Crossfit Woodbridge (my home gym away from home)

Lot's of snatch warm up drills

10 min AMRAP
3 full snatch at 165 (I scaled to 135)
8 pullups
15 squats
= 5 rounds

sneaky combo - the pullups take away the lats which are needed for proper pull and the squats just jack up the heart rate. They only had 2 in their gym go at the rx weight. That is heavy!

Andrew says:

December 4, 2013 at 10:50 am

A. 75-115-155-155-155(9)
B. 74rx'd

David M. says:

December 4, 2013 at 10:56 am

Thanks everyone and nice work today.
70 Rx'ed

Justin says:

December 4, 2013 at 1:06 pm

145/70

Jamie yells a lot says:

December 4, 2013 at 5:12 pm

95(9)-85/76rx

Wednesday, December 4 2013

20 responses to "Wednesday, December 4 2013"

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