Warm up:
400m run
P1: 10 calorie row
P2: AMRAP KB goblet squat, KB snatch swing
switch
complete 2 full cycles
WOD:
for time:
70 burpees
60 sit ups
50 KBS 1.5/1
40 pull ups
30 HSPU
WOD Demo with CrossFit Glevum – video [wmv] [mov] [HD mov]
Powerlifting:
3 x 3 bench press @ 90% 1RM, rest 3 minutes
3 x 5 snatch @ 85% 1RM, rest 3 minutes
3 x 10 reverse hypers, rest 30 seconds
3 x 15 GHD sit ups, rest 30 seconds
The many faces of hard work!
Becky is gonna take a bite out of that bar!
Fred looks like a Kettle Bell Vampire!
Mandee looks like she’s trying to have that baby early!
Jaime Day DOES NOT STRUGGLE!
Struggle is what I do best
23:59 RX
Got to HSPU at 14:30. Yep, took me 10 minutes to get through 30 HSPUs.
Aaron was done and showered before anyone else finished.
21:42 Rx’d
Aaron your time was incredible! Great work by everyone at 7:00!! Thanks Mandee! Have a great Friday CFHSV!
Absolutley hate that I am missing this one and yesterday’s. Tapering for a race this weekend. Have fun, see yall next week.
19:01, scaled.
Scaled to half reps, and instead of HSPU did strict dumbbell shoulder press with 20# dbs. Still wound up doing extra situps and I did 20 strict presses intead of 15. Ready for my wrist to get better.
Rx 13:50
Big 0600 class, that was a fun one, felt good to be back. Everyone hit it hard this morning!
Yo! Man! You is “CRAZY” !!!
19:45 rx – good CF workout, and wow Aaron! I have no idea how you got in the 13s. Awesome job.
14:30 rx
The entire 4:30 class tried to catch AP’s time but to no avail. Holy Bananas AP! Great effort by the entire 4:30 class.
16:30 rx’d