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Friday, September 8 2017

Posted by Mandee on September 7, 2017   |   8 Comments

 

 

Death by Bodyweight DeadLift
11min EMOM
1-2-3-4-5-6-7-8-9-10-11 Reps BW/.75%BW

21 Minute AMRAP:
-12/10 calorie Row or Bike
-12 R Arm R Leg KB Deadlift   24/16kgs   RX+32/24   MRX 20/12
-12 L Arm KB Shoulder To Overhead
-12/10 calorie Bike or Row
-12 L Arm L Leg KB Deadlift
-12 R Arm KB Shoulder To Overhead

Core Development
-10 to 30 HSPUs or HSPU Progressions or Push-Ups
-30 to 60 GHD Sit-Ups
-Handstand Walk Practice = Box Circles in Pike Handstand Position 8 circles total (4 each direction)

 

 

 

Friday Night FIGHT! This Friday, September 8th at 515PM! We WILL have childcare starting at 430PM. Partner WOD! For details, see post from Tuesday, September 5th.

Our regular 515PM and 615PM classes on Friday are canceled.

8 responses to “Friday, September 8 2017”

  1. BP says:

    Top 5 best looking guy’s at CFHSV. What a dream boat

  2. Nathaniel says:

    Another gentle giant at CFHSV. Malcolm is one hard working talented CrossFitter that lifts big with an easy attitude. Keep making it look easy buddy!

  3. Mandee says:

    Malcolm! A solid, well-rounded athlete who is as nice as he is strong! Keep being awesome stud 🙂

  4. George C says:

    A) Completed @ 205lbs

    B) 4 + 37 Rx

    C) Whew

  5. Daniel Lynch says:

    A) Completed @ BW (205)
    B) 4+17 Rx
    C) Working on ’em

  6. Mandee says:

    AM Open Gym: yesterday’s WOD
    A. Front Squats: 185(5) – 195(3) – 205(2) – 210(2) – 220(1)
    B. 4:10 at 80# scaled to shoulder to overhead instead of front squats and hang power cleans.
    Trying to save the legs for FNF ☺️

  7. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. Front Squats : ( scaled back % )

    225(5) – 245(3) – 275(2) – 275(2) – 300(1)

    B. 4:00 scaled @115 – replaced front Squats with S2O and Hang Power Cleans

  8. Steve Price says:

    A. 237# Rx completed

    B. 3 + 12 Rx