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Saturday, October 7 2017

Posted by Mandee on October 6, 2017   |   9 Comments

 

 

Back Squats:  E2MOM

4 – 4 – 4 – 2 – 2 – 2 – 1 – 1 – 1

         3min AMRAP:
-5 Ring or Bar Muscle Ups   MRX 5 Chest To Bar Pull-Ups
-6 Back Squats  135/95   MRX 95/65
-7 Box Jumps  30/24″   MRX 24/20″
          Rest 3 minutes
        3min AMRAP:
-7 Back Squats
-6 Chest To Bar Pull-Ups   MRX Pull-Ups
-5 Box Jumps
          Rest 3 minutes
        3min AMRAP:
-5 Back Squats
-6 Box Jumps
-7 Pull Ups

 

CFHSV Running & Endurance WOD:

4 Rounds For Time Of:

400m run into 200m sprint

rest 3 minutes

200m run into 200m sprint

rest 2 minutes

200m run into 100m sprint

100m recovery walk

 

 

Reminder. FREE Nutrition Class this Saturday, October 7th at 9AM!

 

 

Our Annual Barbells For Boobs event is Saturday, October 28th! Help CFHSV repeat for the third year in a row as Alabama State Champions! Get registered today and start fundraising!!

9 responses to “Saturday, October 7 2017”

  1. Nathaniel says:

    Carolyn and Michelle getting after it and pounding the pavement! These ladies go hard!

  2. Mandee says:

    Two rockstar CrossFitters who can also run for days! Keep it up Carolyn and Michelle! 😁

  3. Matt says:

    Bad to the bone!

  4. Michael Little says:

    2+11, 3+1, 3

    Thanks for the coaching Nate! I’m keeping my mouth shut during the next briefing, sorry for the interruption! 🤞🙅🏿‍♂️

  5. Steve Price says:

    A. 315 x 4, 335 x 4, 345 x4
    375 x 2, 405 x 2, 415 x 2
    435 x 1, 445 x 1

    B. 1 + 14 @ 135/30”/CTB
    1 + 14 Rx
    1 + 13 Rx

  6. Bradley says:

    A. 285(4/4/4) – 305(2/2/2) – 325(1/1/1)

    B. 2+12/3+5/3+5 Rx (1st AMRAP Ring MUs)

  7. Mandee says:

    8AM: Running & Endurance

    Open Gym: today’s WOD:
    A. 205 (4/4/4) – 220 (2/2/2) – 235 (1/1/1)
    B. 2 RX ring MUs / 3+2 RX / 3+7 RX