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Tuesday, July 9 2019

Posted by Mandee on July 8, 2019   |   12 Comments

 

 

“TRI-HELEN” by DB

3 Rounds For Time: 
400m Run (1 round) – 400m Row (1 round)

100 Doubles / 1km A-Bike (1 round)

*Athletes Choice on which round*

21 Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12

12 Pull-Ups   RX+ Chest to Bar

Rest 3min

“Finisher”

For Time:
400m Single KB  24/16   RX+32/24

**Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang carry**

Penalty for setting weight down = 10 push- ups or 5 burpees

Core Development

25 Hip Extensions
1min L-Sit Hang on Pull-up Bar or Rings

50 Barbell or Banded Good Mornings

12 responses to “Tuesday, July 9 2019”

  1. Nathaniel says:

    Blair ain’t no joke but he’s got plenty of em. He’s got a great balance of humor and hard work and they both pay off. He continues to make strides in his abilities in the gym and he makes for great company too. Glad ya found us!

  2. Mandee says:

    This guy knows how to work hard, and all his efforts continue to pay off. Blair has a quiet, dry wit and is always fun to be around. Keep up the fun and the grind! 🙂

  3. Kim G says:

    A. 15:04 (bike) *scaled pull-ups to butterfly progressions
    Finisher- 3:25

  4. SARGE says:

    Consistent, methodical hard work shows with steady gains for Blair. Bill Carter will have to retire from CF soon if Blair keeps it up.

  5. @Cj.vk says:

    Some C&J work

    “Tri-Helen” = 10:59 rx+ (DU, row, run)

    400m farmers carry (32kg) = 4:36

    45 bar facing burpees = 2:30

  6. MH says:

    9:54 RX+ Row/Bike/run
    Farmers carry 7:50 hahaha

  7. Nathaniel says:

    A. 9:43 rx + ( DUs, Row, Run )

    Finisher = 3:42 @32kg

  8. Duk5 says:

    Blair is a great guy.
    11:34
    No penalty on 400m farmers carry

  9. Bradley says:

    Blair is always working hard. He keeps pushing his limits and getting stronger and fitter.

    A. 9:40 Rx+

    Finisher = 3:57 @ 32kg

  10. BP says:

    Some C&J work
    “Tri-Helen” = 10:51 rx+ (Bike, row, run)
    400m farmers carry (32kg) = 5:++
    45 bar facing burpees = 3:18

  11. Mandee says:

    A. 10:39 RX+ (DU, run, row)
    Finisher: 4:56 @ 24kg

  12. Misty says:

    Blair! Strong, determined and always pushing the limits. Great athlete who puts in time and it keeps paying off!