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Wednesday, March 1 2017

Posted by Mandee on February 28, 2017   |   25 Comments

 

 

WOD:

A. Set Up Two Bars, One in Rack – E3MOM

5 Back Squat —- 2 Squat Snatch

4 Front Squat —- 2 Squat Snatch

3 OHS —- 2 Squat Snatch

4 Back Squat —- 1 Squat Snatch

3 Front Squat —- 1 Squat Snatch

2 OHS —- 1 Squat Snatch

*both lifts occur within the 3min*

 

B. For Time:

Run 800m

5 Power Snatch   95/65   RX+ 115/75   (MRX 75/55)

5 OHS

Run 400m

10 Hang Power Clean

10 Front Squat

Run 200m

20 Hang Power Snatch -or- 20 KB Hang Snatch (10/arm)   24/16   RX+ 32/24   (MRX 20/12)

20 Back Squats

 

C. Core Development

For time : 40 Hip Extensions

 

 

YOGA is canceled this week.

 

 

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25 responses to “Wednesday, March 1 2017”

  1. Dave M says:

    The t-shirt is appropriate. That is none other than Captain America himself.

  2. Eric K says:

    It’s a bird it’s a plane Oh it’s Travis flying over the Bar. Super good Athlete and great friend. Keep up the great work Travis. Always an honor to work out with you. 💪

  3. Jeff K says:

    Travis is one Bad A#% Crossfitter! Always encouraging and helpful to oulds & newbs. The captain demolishes WODS and then gets another 1 in with practice. Thanks for being a great example and friend.

  4. Mandee says:

    Travis T is as good as the come! This dude truly gives 110% every day, always with a smile, a great attitude, and nothing but encouraging words for his fellow athletes. It’s an honor to have you as a member of our CFHSV community Travis! 🙂

  5. Matt says:

    I think I have been present for every major injury that Travis has suffered while doing CrossFit. I have also been present when he has PR’d in numerous movements in the box. In all circumstances, he is pushing himself to get better. And when we are beat down after a WOD, he can provide an exceptionally stimulating conversation.

  6. Nathaniel says:

    Upward and beyond in all things! Travis is as easy as they come and genuine to the bone. Thanks for showing up and showing out cause It wouldn’t be 11:30 without you at CFHSV!

  7. Flying J says:

    The Doc’s practical demo on Lifting Force:
    FL = 1/2 cL ρ v2 A
    “Rock-it Doc”, all day every day

  8. Regina says:

    Travis T! One of my favorite people! Such a great friend and super athlete!

  9. Steve Price says:

    Travis A.K.A. as Super Saiyan from Dragon Ball(If you don’t know , look it up)! This dude can do it all! He just keeps getting stronger, faster, and masters the gymnastic movements through hard work and dedication. He’s a BAD man!!

  10. BP says:

    Dr. Rocket Science himself!

    A. 225/95, 185/105, 135/115, 235/125, 195/135, 165/135
    B. 11:09 RX

  11. George C says:

    A) 185/95, 185/115, 165/135, 205/145, 205/155, 165/165

    B) 14 reps short of finishing at cutoff @115

  12. CJ VK says:

    A.
    BS: 205/105 – 235/145
    FS: 185/115 – 205/155
    OHS: 165/135 – 185/165

    B. 9:27 Rx

    C. Still rolling/stretching the back out 😬

  13. Dani says:

    Awesome picture!! Tough stuff right there.

  14. Zee says:

    Travis looking good man! You always make those Bar MUs look effortless!

  15. TJ says:

    Smile for the people Travis there you go #winnning

  16. Nathaniel says:

    A. Scaled weight across

    B. 8:44 rx

  17. Heath sharp says:

    315-135
    315-135
    185-135
    315-135
    275-135
    225-135

    8:58 rx w/ kb swings

    Complete

  18. Bradley says:

    A. BS: 255/115 – 275/170
    FS: 225/135 – 245/185
    OHS: 205/155 – 225/190

    B. 9:09 Rx

  19. Justin says:

    275-115/225-125/185-135/285-145/235-155/195-165(x)
    10:53 rx+
    1:10

  20. Jeremy M. says:

    6:15pm Class:
    A: BS – 265(76.8%) & 285(82.6%)
    FS – 235(77%) & 255(83.6%)
    OHS – 135(67.5%) & 155(77.5%)
    Sqt Snatch – 115# across (technique)
    B: 8:16, RX
    – Great class John/Kodi/Mandee! Big Travis looking stout!!!

  21. Andrew Dodd says:

    A. BS/SS: 290/140 – 315/180
    FS/SS: 290/155 – 315/195
    OS/SS: 290/170 – 315(miss)/210
    B. 11:26Rx+
    C. Complete