Thruster Build Up *From Floor* E2MOM
10 – 5 – 2 – 1 – 1 – 1
100 Reps For Time of: (25min cap)
Thrusters 95/65lbs RX+115/75 MRX 75/55
**Catch, everytime you set the bar down you must complete 10 Pull-Ups RX+ 10 C2B
*Cannot rest bar on back, can only rest in front rack or locked out overhead*
Core Development
50 GHD Sit-ups
50 Hip Extensions
I believe John! ‘Johnny Stash’ runnin hard and owning those parking lot lines. John is an AM dude that can be found in the back corner every morning pushing harder than he wants. John brings just enough humor to mix in with his laid back approach that he disarms the WOD before it starts. Nice tactic that most can’t pull off. John has been great to have at CFHSV and his lovely bride ain’t to bad either ☺️
The stash definitely makes him faster! lol We love our CrossFit family!
John up and working hard in the early morning hours! You can find this guy most days in the same spot, enjoying friends and throwing down. He’s sneaky strong and has got skills to match, and he always goes hard, too. He’s got an under the radar sense of humor, and balances drive and focus with a relaxed attitude. And best of all, his other half is a CFHSV favorite too! Keep after it, John! 🙂
The stache is EPIC!
John! This guy is one of few who will take off out the back door even when it’s freezing outside… notice no one around him! He’s not scared of the cold or anything else for that matter. This guy is strong, consistent and always fun to talk with at 6am. He keeps the back right corner of the gym in check and quietly attacks each and every WOD. Love having John and Sarah at CFHSV… they are an awesome couple and the 6am class wouldn’t be the same without them!
Go get it John!
If you’re not careful, John will snipe you from the back corner on 1RM days at 0600. Strong and getting stronger.
A. 205
B. 16:17 rx (you can hold on for 5 more reps)
C. 1/2 complete
I don’t know if it’s the humor, the epic stache, or his ability to do ring MU’s or DL +400 whenever he feels like it… but John makes the back corner at 0600 a better place.
A: 135
B: 78 reps rx
C: almost complete
A. 150
B. 13:34 rx+
A. 305lbs : Scaled and built up to heavy single Front Squat
B. 16:47 scaled
*100 Front Squats @135lbs
**catch – 10 strict chest to be after each set
235
26:08 rx
20-15-10 then 5×11
16:08
A. 150
B. 11:42 RX+
5 rounds not for time:
1k bike
10 Barbell Thrusters
10 Pull Ups
A: Warmed up thruster to 135#
(Knocked out 115 thrusters yesterday;
EMOM: 75x5x5, 95x5x5, 115x5x5, 135x5x5,
155x5x3)
B: 12:21, RX@95# (25/15/15/15/10/10/10)
A. 115
B. 14:55 rx (20-15-13-12-11-11-10-8)
215# thruster PR
17:21 rx
A. T
B. 24:07 rx (1:39 slower than 12/18/17)
A.) 150
B.) 11:17 RX (30,20,12,18,20)
C.) complete
Missing my 6:00am peeps but enjoyed the 4:15 crowd’s energy.