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Saturday, July 14 2018

Posted by Mandee on July 13, 2018   |   13 Comments

 

 

**Tester: 400m Run, Row or 1km A-Bike for Time**

 

OHS   E3MOM
10 – 5 – 5 – 10

 

12min AMRAP:

-12/10cal Row or Bike or 200m Run

– 10 L Arm KB OHS
-12/10cal Row or Bike or 200m Run

– 10 R Arm KB OHS

-12/10cal Row or Bike or 200m Run

– 20 KBS

KB loads = 24/16 RX+ 32/24 MRX 20/12kgs

Grip Development

– 1 or 2 sets of 10 reps Plate Pinch Curls straight to 200m KB/DB Farmer’s Carry straight to 10 Plate Pinch Curls

 

 

CFHSV Running & Endurance WOD:

1:00 easy effort run into 1:00 faster run into 1:00 recovery walk

1:00 medium effort run into 1:00 faster run into 1:00 recovery walk

1:00 hard effort run into 1:00 faster run into 1:00 recovery walk

rest 3 minutes

4 x 400m run, 200m recovery walk between efforts

*goal is to stay +/- 10 seconds on all 400s*

rest 3 minutes

2 x 1600m run, 400m recovery walk between efforts

*goal is to stay +/- 15 seconds on both 1600s*

13 responses to “Saturday, July 14 2018”

  1. CJ VK says:

    A. 135(10)-170(5)-170(5)-135(10)
    B. 2+38 Rx (run)

  2. Kim G says:

    8am WOD
    Tester: 1:48 Run
    A. 50-60-60-50
    B. 2 rds scaled/all running (6kg for one arm OHS/16kg for kbs
    ————
    9am R&E: complete

  3. Mandee says:

    A. 400m Row: 1:36
    B. OHS: 125(10) – 150(5) – 150(5) – 115(10)
    C. 2 RX+ Row

  4. Regina says:

    Cool picture, Kim! You are such a kind and considerate friend, and one awesome crossfitter! I’m always looking forward to class when I can wod with you 😊
    It was so fun watching all of the athletes who ran this morning! There were some fantastic 400 times!

  5. Steve Price says:

    A. 400 meter run: 1:15, I think that’s a PR @ 51😀. I was smoked ! Need to get fitter!

    B. 1 + 22 Rx

  6. Michael Little says:

    1:01 run

    1 Rx+ 🤢🤮😵

  7. Little Erin says:

    A. Cheer squad
    B.80-100-100-80
    C. 2 scaled run/ 12kg kb

  8. Matt says:

    A: 1:18 Bike
    B: 145(10) 185(1) 115(5) 115(10)
    C: 1+44 RX

  9. Allison says:

    Strength grace beauty and kindness thatsKim!

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