Monday, December 12 2016

Posted by Mandee on December 11, 2016   |   14 Comments





A.  1 set of MAX Unbroken Pull Ups or Chest to Bar Pull Ups

B.  For Time :

-250m Row

-21 Thrusters 95/65  RX+ 115/80  (MRX 75/55)

-REST 2:00

-200m Run

-21 Chest to Bar Pull Ups  (MRX Pull Ups)

-REST 2:00

-500m Row

-15 Thrusters

-REST 2:00

-400m Run

-15 Chest to Bar Pull Ups  (MRX Pull Ups)

-1000m Row

-9 Thrusters

-REST 2:00

-800m Run

-9 Chest to Bar Pull Ups  (MRX Pull Ups)

** Athlete can start with Run or Row **

C. Core Development:

-30 GHD Sit-Ups

-60 Butterfly Ab-Mat Sit-Ups

14 responses to “Monday, December 12 2016”

  1. Mandee says:

    Derrick! Awesome pic of a super strong athlete and a great guy too! Keep up the hard work Derrick! 🙂

  2. Nathaniel says:

    Uh oh…This man is bout pick the world up and drop it on our head. Heads up CFHSV!

  3. KOBRA says:

    That…right there…is a stud. Get heavy baby!

  4. BP says:

    A. 15 (all butterfly)
    B. 35:02 95/CTB/All Row Scale. I chose poorly.

  5. Josh Kennedy says:

    A: 10reps C2B
    B: 20:05 after rest subtracted, Rx and running in the rain
    C: Complete, abs loved me at the end of the 60 abmat butterfly SU

  6. CJ VK says:

    A. 35 pull-ups
    B. 21:42 (scaled to chin over bar/working butterfly) (run/row)
    C. Complete

  7. mac says:

    Awesome pic Derrick! Always a pleasure working out with this beast.

    50 pull-ups (pr)
    20:07 rx+

  8. CoachDB says:

    Derrick may be from Oxford and like Aerospace Engineering, but I know his favorite thing is CrossFitting at CFHSV. Just look and you too can see his beastly abilities, raw strength, and true love for a barbell!

    Everything felt hard and heavy today and flat out hurt, but I did not quit nor stop!
    C2B = 35 reps
    WOD RXd = 20:52 – The runs about killed me but I did not walk ever. It hurt real bad and I kept telling myself if I stop a sniper will shoot me. I did not stop because I was hurting so bad I believed myself. Can’t wait to get a new motor reinstalled as this one is shot.
    GHD and Butterfly sit-ups complete!

  9. Mimi says:

    A: 13
    B: 23:37 scaled to KBS instead of thrusters
    C: 60 abmat situps
    Derrick lifting major weight!!

  10. Jeremy M. says:

    6:30pm Open Gym:
    Couldn’t make today’s tough wod! Great job to all who tackled it!
    A: Warm up – 3min assault bike, work to thruster wod weight.
    B: For time: 21-15-9
    thruster @115 and Cals on assault bike
    6:53, RX
    C: 30 ghds and 60 military abmat sit-ups

  11. Justin says:

    50 pullups
    19:53 rx+

  12. TZ says:

    38 PU; 18:09 rx