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Friday, April 17 2015

Posted by Mandee on April 16, 2015   |   14 Comments

Jonathon

 

 

 

TEAM WOD:

6 minute AMRAP of:

Max reps KBS 24kg/16kg or 32kg/24kg

Only 1 athlete works at a time, cannot touch KB until athlete sets it on the ground.

rest 4 minutes

22 minute AMRAP of:

One person works to complete a round while one person rests, then switch:

7 WBS 20/14  10’/9′

200m run

7 pull-ups

Each time an individual completes a round it counts towards the team total.

Score 1 = total KBS      Score 2 = total rounds plus reps for 22 min AMRAP

 

FRIDAY NIGHT FIGHT! Tonight at 515pm! All CFHSV Athletes Welcome!

“Come Back Home” by DB

Complete the following for time with a 15 minute cut off:

BLACK:                                                  BLUE:                                                      RED Masters 55+:

11 OHS 115/80                                       10 back squats 95/65                                  9 back squats 75/55

11 over the bar burpees                         10 over the bar burpees                           9 over the bar burpees

11 thrusters 115/80                                10 thrusters 96/65                                     9 thrusters 75/55

11 HSPU                                               10 hand release push-ups                           9 hand release push-ups 

11 power cleans 115/80                          10 power cleans 95/65                                9 power cleans 75/55

11 over the bar burpees                        10 over the bar burpees                           9 over the bar burpees

11 pull-ups… then,                      10 jumping pull-ups (wrist folds at bar)              9 jumping pull-ups

11 pull-ups                                 10 jumping pull-ups (wrist folds at bar)               9 jumping pull-ups

11 over the bar burpees                        10 over the bar burpees                            9 over the bar burpees

11 power cleans 115/80                         10 power cleans 95/65                                  9 power cleans 75/55

11 HSPU                                               10 hand release push-ups                            9 hand release push-ups

11 thrusters 115/80                                10 thrusters 96/65                                      9 thrusters 75/55

11 over the bar burpees                         10 over the bar burpees                           9 over the bar burpees

11 OHS 115/80                                       10 back squats 95/65                                   9 back squats 75/55

It is helpful if you can sign up on MBO to reserve your spot, but if not, feel free to just show up! This will be OPEN style, so athletes will be responsible for warming up on their own. We will brief the WOD at 515pm and give heat assignments. Reminder that the 515pm and 615pm regular classes are canceled.

Come FIGHT it out CFHSV!

 

14 responses to “Friday, April 17 2015”

  1. Mandee says:

    Jonathon! This dude literally gets better every time he walks in the gym! 🙂

  2. Eric says:

    ATG!

    Envious!

  3. CrossFit Kodi says:

    Two words. STUD. MUFFIN.

  4. CoachDB says:

    Oh yea Jonathon is blossoming beastly as a CFHSV Athlete! Keep it Up!

    Friday Night Fights are tonight. Make sure you sign up in MBO, so we can get our fight groups dialed in!

  5. Trent says:

    JoMo my hero! The man’s got good form and good hair!

  6. Shana says:

    Jonathon!! Looking strong!

  7. Nathaniel says:

    Jonathon is a total freak of an athlete and I take all the credit. You’re welcome Jonathon. Keep showin us all how easy it is.

  8. Brittnie says:

    Drop in WOD at CrossFit Ready2Live in O’Fallen.
    Strength: 1 cluster of 1 push jerk to 1 split jerk. 8 sets building up as heavy as possible with a 2 second hold in the dip.
    (2 push jerks due to hip problems)
    35-55-55-55-65-65-75-85 (met my 1rm :))
    Then for time complete the following:
    Team wod!!!!
    50 pull ups (scaled to ring rows)
    50 squat cleans -55lb-
    50 S2O -55lb-
    1000m Row
    Finished in 21:23!!!! (Partnered with Natalie Huff, thanks for joininge girl!!!!)

  9. George C says:

    Partnered with Justin and Trent. Fun wod and great team!

    A) 189 @24kg
    B) 16 even, RX

  10. Shea W says:

    Team WOD this morning was so much fun!

    A 157 (me@16/Greg@24)

    B 14+7 Rx

    Great job 0600 🙂

  11. Teresa says:

    Quick question…just got the MBO app I clicked the Friday Night Fight does it matter whether I choose open Gym or Drop in for the fee to sign up?

  12. Josh Kennedy says:

    Got to team up with Dr. McMillion today
    A: 201 reps at 1.5pd
    B: 14+9 Rx’ed
    Great team programming!