Death by Bodyweight DeadLift
11min EMOM
1-2-3-4-5-6-7-8-9-10-11 Reps BW/.75%BW
21 Minute AMRAP:
-12/10 calorie Row or Bike
-12 R Arm R Leg KB Deadlift 24/16kgs RX+32/24 MRX 20/12
-12 L Arm KB Shoulder To Overhead
-12/10 calorie Bike or Row
-12 L Arm L Leg KB Deadlift
-12 R Arm KB Shoulder To Overhead
Core Development
-10 to 30 HSPUs or HSPU Progressions or Push-Ups
-30 to 60 GHD Sit-Ups
-Handstand Walk Practice = Box Circles in Pike Handstand Position 8 circles total (4 each direction)
Friday Night FIGHT! This Friday, September 8th at 515PM! We WILL have childcare starting at 430PM. Partner WOD! For details, see post from Tuesday, September 5th.
Our regular 515PM and 615PM classes on Friday are canceled.
Top 5 best looking guy’s at CFHSV. What a dream boat
Another gentle giant at CFHSV. Malcolm is one hard working talented CrossFitter that lifts big with an easy attitude. Keep making it look easy buddy!
Malcolm! A solid, well-rounded athlete who is as nice as he is strong! Keep being awesome stud 🙂
A) Completed @ 205lbs
B) 4 + 37 Rx
C) Whew
A) Completed @ BW (205)
B) 4+17 Rx
C) Working on ’em
AM Open Gym: yesterday’s WOD
A. Front Squats: 185(5) – 195(3) – 205(2) – 210(2) – 220(1)
B. 4:10 at 80# scaled to shoulder to overhead instead of front squats and hang power cleans.
Trying to save the legs for FNF ☺️
AM Open Gym – Yesterday’s WOD :
A. Front Squats : ( scaled back % )
225(5) – 245(3) – 275(2) – 275(2) – 300(1)
B. 4:00 scaled @115 – replaced front Squats with S2O and Hang Power Cleans
A. 237# Rx completed
B. 3 + 12 Rx