Friday, November 9, 2012

Posted by Mandee on November 8, 2012   |   8 Comments


Warm up:

250m row

2 rounds

100m run

6 ring rows

6 plyo squats to WB



With a continuously running clock complete 6 rounds of the following for time with a 2 minute rest between each round:

10 CTB pull ups

10 WBS 20/14

10 hip extensions

200m run



A. high bar back squat: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes

B. weighted pull ups: 3 x failure – 1 reps @65%, rest 3minutes

C1. 3×10 glute ham raises, rest 30seconds

C2. 3×25 butterfly sit-ups, rest 30seconds


GOOD LUCK to the CFHSV Ragnar Race TEAM!!! Our team of 12 athletes will be running 196 miles from Chattanooga to Nashville. Good luck Aaron Penton, Scott Woolfolk, Scott Rauer, Brady Wakefield, Ryan Penton, Skyler Courtney, Misty Capps, Tracey Rauer, Lesha Springs, Carson Wakefield, Casey Baird, and Meag Cochran!! 

8 responses to “Friday, November 9, 2012”

  1. Mandee says:

    Love this picture!!! Completely captures the teamwork that was going on during our Team WOD on Monday!

  2. Erin says:

    Good luck everyone running!!! Have fun and be safe!

  3. Eric H says:

    Good Lord that 5K was crazy!

  4. James Stranahan says:

    Good luck Team Deadlifts and Bacon!!!! Be safe and have fun!!

  5. Nathaniel says:

    Go get ’em Ragnar!

  6. Patrick says:

    Rx: 2:06/2:10/2:12/2:09/2:23/2:34

  7. John H says:

    Good luck to all those running and driving this weekend! Hope ya’ll have fun!

  8. Josh Kennedy says:

    Best of luck to our Ragnar teams, be in the moment and enjoy the experience!
    2:15 – 2:10 – 2:26 – 2:26 – 2:31 – 2:27