12 Minute EMOM Skill Activator:
1st minute: 5-8 pull-ups (any style)
2nd minute: 5-8 bar facing burpees
3rd minute: 5-8 thrusters 75/55 or 65/45 or 45/35
repeat 3 more times for a total of 12 minutes
Open WOD 15.3 RX and Teens 16-17
14min AMRAP:
7 Muscle-Ups (ring)
50 WallBall Shots 20/14 to 10/9′
100 Double Unders
Open WOD 15.3 Masters 55+ & Teens 14-15
14min AMRAP:
50 WallBall Shots 20/10 to 9′
100 Double Unders
7 Muscle-Ups (ring)
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Nutrition Class: Saturday, February 13th: 10AM
Free to all CFHSV members! (Family members welcome as well)
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That’s what I’m talkin bout Ryan! Turn that lid around and show em how it’s done. Ryan is an awesome guy and one hard working CrossFitter. Ryan is low key, polite, and never backs down from a WOD. He’s continued to make strides in strength and skill since joining CFHSV and its been awesome to watch. Keep it up slick!
Ryan knocking out ring muscle-ups and looking calm, cool and collected, all the way from the approach to the lockout. This guy quietly goes about his business putting in work every step of the way. He’s friendly, polite and one heck of an athlete. He’s gotten stronger, fitter and faster through consistent hard work and a great attitude. Way to go, stud! 😁
1 + 121 scaled life (burpee c2b)
1+137 scaled to BMU
1+27 scaled to 5 BMUs
I remember this Open WOD very well! I went in thinking if I can get 1-2 MUs I’ll be happy and did 3! Exciting memories that day with lots of people getting their 1st ring MU.
Thank you, Bradley for the coaching! Wishing everyone a great Friday and Valentine’s weekend!
2+1 scaled to bar mus
1+5 scaled to BMU
2 + 104 rx
2+35 rx (349 total reps)
5 rounds of:
20 one arm Russian KBS
20 R leg R arm KB DL
20 KB squats
20 L leg R arm KB DL
20 GHD sit-ups
20 burpees
33:41 at 16kg
Hated to have to miss 15.3. Would have loved to retest it. Great job to everyone who gave it a go!
Real deal Ryan! Great human being, may come in quiet, but will throw down!
1+143 (Scaled BMU)
Ryan looking fit! Always been a great guy!
2+138 Rx
1+31 scaled to burpee pull-ups
1+93 Rx
Ask no questions and hear no lies.