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Saturday, January 13 2018

Posted by Mandee on January 12, 2018   |   7 Comments

 

 

4 Rounds for Time:

400m Run

25 Russian KettleBell Swings  24/16  RX+ 30/24  MRX 20/12

15 Strict Hand Stand Push-Ups or 15 Strict Press  75/55  RX+ 95/65  MRX 55/35

500m Row or 1.2km Assault Bike

25 American KettleBell Swings

15 Hand Release Push-Ups

Core Development

25 Hip Extensions

1 min L-Sit Hold

25 GHD or Weighted Anchored Sit-Ups

50 Flutter Kicks

 

 

 

CFHSV Running & Endurance WOD:

40:20 EMOM for 6 Rounds

40 seconds work, 20 seconds rest, rotating between stations EMOM, accumulating as many reps as possible:

Ski / Assault Runner / Bike

Dumbbell Snatch

Burpee

Squat

rest 1 minute after each round

REMINDER: Don’t forget to sign up for R&E!

 

 

FREE NUTRITION CLASS! 9AM! 

7 responses to “Saturday, January 13 2018”

  1. Tyler Layne says:

    Wall balls are probably my favorite CrossFit movement!

  2. Kent M. says:

    39:52 RX (strict press)…. turns out it’s cold outside.

  3. BP says:

    0900 R&E. Great job Misty. That was a fun RE
    1000 WOD. 32:58 RX w/ strict press

  4. Bradley says:

    34:32 Rx+ with Strict HSPUs

  5. Mandee says:

    8AM R&E: fun wod!
    11AM Open Gym: today’s WOD: 20:23 RX with strict press

  6. Nathaniel says:

    29:26 rx w/ strict press ( it really warmed up for Open Gym)

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