Wednesday, October 14 2015
Posted by Mandee on October 13th, 2015
27 responses
WOD: A. Deadlift: 9 - 7 - 5 - 3 - 2 E2:30MOM B. 15 minute AMRAP of: 15 calorie row, then 2 rounds of: 15 bodyweight deadlift RX+ Add 10%/5% 15 over the box jumps 24"/20" RX+ 30"/24" 15 Military ab-mat sit-ups un-anchored RX+ GHD sit-ups After 2 rounds, back to the row, then 2 more rounds... C. Flexibility Development: 2 x 30 seconds couch stretch or modified couch stretch 3 x 30 seconds shoulder wall prisoner stretch and calf stretch 2 x 30 seconds head to floor straddle stretch 2 x 15 seconds arch/backbend stretch or rollback and try to touch toes to floor REMINDER: Barbell Club is canceled this weekend. Check out Mason Dixon's menu for next week. 10-19 To place an order, click here!
27 responses to "Wednesday, October 14 2015"
October 13, 2015 at 5:22 pm
October 13, 2015 at 3:27 pm
October 13, 2015 at 3:31 pm
October 13, 2015 at 3:32 pm
October 13, 2015 at 3:54 pm
October 13, 2015 at 4:11 pm
October 13, 2015 at 4:13 pm
October 13, 2015 at 4:33 pm
October 13, 2015 at 4:40 pm
October 13, 2015 at 5:27 pm
October 14, 2015 at 2:57 am
October 14, 2015 at 4:26 am
Had this weird nervous feeling beforehand. Then the husband reminded me that I train in the best box around, with the best coaches hands, so I have nothing to worry about. Such a good point - I went in and rocked it last night (pullups AND snatches)!
Love CFHSV. Love it!
October 14, 2015 at 4:27 am
October 14, 2015 at 5:21 am
October 14, 2015 at 5:31 am
October 14, 2015 at 5:31 am
B) 1+75 Rx+ (225 deadlift)
C) Completed
October 14, 2015 at 6:22 am
A. 235-265-285-305-325
-- banded pull-throughs before each set (orange band)
B. 2+15 RX+ (165 Deadlift)
Yesterday--
A. 165-195-205-215-230(X)
-- clapping push-ups before each set
B. 6, 4+9, 4, 4, 5
Day Before Yesterday--
A. 205-235-255-275-285(1)
-- 42" box jumps before each set
B. 12:10 RX+
October 14, 2015 at 9:50 am
October 14, 2015 at 10:11 am
B. 2+15 Rx'd @205 deadlift
October 14, 2015 at 10:12 am
October 14, 2015 at 10:56 am
B. 2 + 36 rx +
October 14, 2015 at 11:52 am
A: deadlifts, 4 x 3 @ 405#
B: 3 sperate metcons (10 min rest bw each)
C: KB farmers walk holds, accum 5 min, 70#s each hand
- Andrew!!! He is one heck of a stud! Always a blast to wod with! Not only is he a CF beast, he is one nice dude!
October 14, 2015 at 12:46 pm
B: 1+56 rx at BW
Great picture Andrew! Always lifting heavy with perfect form!
October 14, 2015 at 1:04 pm
B. 2+33 Rx+ (190 Deadlift)
October 14, 2015 at 1:40 pm
October 14, 2015 at 2:37 pm
A. 205-225-245-295-315
B. 1+69 scaled to step ups.
Thank you 615pm class for letting me hang! Strong work.
October 14, 2015 at 2:56 pm
B. 1+37 Rx+ @ 255