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Friday, July 21 2017

Posted by Mandee on July 20, 2017   |   17 Comments

 

 

E4MOM = 500m Row x 3 sets or Assault Bike 1km x 3 sets or mix up Bike and Row
(score is combined time of all 3 rows)

For Time:
-10 Reverse Burpee w/wallball   20/14   MRX 20/10bs
-250m Row or 0.5km Bike
-25 Sit-Ups (anchored)   RX+ GHD Sit-Ups
REST 2 minutes
-10 Reverse Burpee w/wallball  20/14    MRX 20/10bs
-200m Run or 0.5km Bike
-20 V-Ups
REST 2 minutes
-10 Reverse Burpee w/wallball  20/14  MRX 20/10bs
-500m Row or 1km Bike
-50 Sit-Ups (anchored) RX+ GHD
REST 2 minutes
-10 Reverse Burpee w/wallball  20/14  MRX 20/10bs
-400m Run or 1km Bike
-40 V-Ups

 

 

 

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17 responses to “Friday, July 21 2017”

  1. Jamie Cherrypicker says:

    I know that ponytail! Go Suzanne go! My afternoon partner in crime who keeps me going when I want to quit, love this strong lady.

  2. Mandee says:

    Suzanne is awesome in so many ways! Such a hard worker and always a pleasure to be around! Keep it up stud! 🙂

  3. Nathaniel says:

    Great shot of a stud CrossFitter and person!! You rock Suzanne! 🙂

  4. Bradley says:

    Nothing stops Suzanne! She is bad to the bone. Keep working hard!

  5. Jessica P. says:

    Go Suzanne!!

  6. Zee says:

    Love me some Suzanne!! Such a sweet person and determined athlete! She is getting better everyday!

  7. BP says:

    4:32 all bike
    18:39 RX+ All bike

  8. Justin says:

    4:07 bike
    17:36? rx+ bike

  9. CJ VK says:

    4:11 🚴
    14:28 Rx 🚴

    Happy Friyay! 😊

  10. Daniel Lynch says:

    5:28 Row
    17:23 w/ row

    Godspeed to those of you who are doing this workout in the heat today!

  11. 4:04 bike

    16:51 rx+ bike 🔋🚴🏿‍♂️🔫

  12. Clair says:

    A. 6:25 row
    B. 15:41 rxd row/run
    Thanks for the coaching, John! Have a great Friday CFHSV! 442

  13. Bradley says:

    AM Open Gym – Yesterday’s WOD:

    A. 190(7) – 205(5) – 220(4) – 220(4) – 225(3)

    B. 9+20 Rx+

  14. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. Bench (modified) – 10@115 – 10@135 – 10@145 – 10@155 – 5@160

    B. 8 + 20 rx +

    C. 1:00 low plank

  15. Jeremy M. says:

    5:00pm Open Gym:
    A: E2MOM for 7 rds –
    3 FrtSqt @245#
    B: Snatch Ladder, EMOM for 8 rds –
    1 SqtSnatch + 1 HangSqtSnatch
    95-105-115-125-135-145-155-160
    C: 5 rds for Time –
    10 cal on the assault bike +
    15 ghds
    Time = 7:15, RX

  16. Mandee says:

    Yesterday’s WOD:
    A. Bench Press: 130(7) – 140(5) – 150(4) – 150(4) – 155(3)
    B. 9 + 25 RX+