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Monday, December 5 2016

Posted by Mandee on December 4, 2016   |   20 Comments

ron-w-1ron-w-2ron-w-3

 

 

 

WOD:

A. EMOM Activator for 6 minutes:

1st minute: 30 seconds over the bar burpees, bar facing

2nd minute: 30 seconds hang muscle cleans 45/35  or  65/45  or  75/55

3rd minute: 30 seconds front squats  45/35  or  65/45  or  75/55

repeat

B. Cluster Ladder: 1 squat clean to 1 hang squat clean to 1 front squat:  1 – 1 – 1 – 1   E3MOM

C. 8 Minute Ascending AMRAP of:

1 squat clean  155/105   RX+ 185/125  (MRX 115/75)

2 over the bar burpees, bar facing

2 squat clean  155/105   RX+ 185/125  (MRX 115/75)

4 over the bar burpees, bar facing

3 squat clean  155/105   RX+ 185/125  (MRX 115/75)

6 over the bar burpees, bar facing…

*continue pattern until time expires*

 

20 responses to “Monday, December 5 2016”

  1. Nathaniel says:

    The elusive Ron Wood displays each movement with precision and dedication. Ron is an absolute BEAST that would have us all think otherwise. Keep slow playing us Ron 🙂

  2. CJ VK says:

    Ron is the real deal.

  3. KOBRA says:

    Ron could give us all a lesson on taking it easy, no pressure, living in the moment. This man knows how to flow with the best of ’em.

  4. Mandee says:

    This dude is awesome in so many ways! And don’t let his laid back demeanor fool you, he is a CrossFit rock star! Thanks for always brightening our mornings at CFHSV Ron! 🙂

  5. Twice a week Thomas says:

    A living Legend and inspiration to us all!

  6. BP says:

    A. 75# across, with Burpees as fast as possible
    B. 165-195-215-225
    C. 5 Rounds RX+

  7. Bradley says:

    Don’t get much better than Ron Wood. Great athlete, but even better person.

    A. 230 – failed the Hang at 240

    B. 6+1 Rx+

  8. KOBRA says:

    A. 235

    B. 6+8 RX

  9. CJ VK says:

    A. 135-165-195-225
    B. 5+4 Rx

  10. CoachDB says:

    Ron truly is a living legend! Ron you ROCK!
    A. 45lb bar first 3min, then 75# across 7 burps each time
    B. 95-115-145-115
    C. MRX = 7rds +3 reps/sqt cleans = 59 total reps

  11. Mimi says:

    A: 45#
    B: 85-95-105-115 (scaled to power clean-HPC-PP)
    C: 5+5 scaled to Power cleans
    Looking good, Ron!

  12. jamie cherrypicker says:

    A. 55#
    B. 185
    C. 5+1 rx

  13. Shana says:

    A1: 55 across
    A2: 165
    B: 6+16 RX+

  14. Steve Price says:

    Complex: 215 – 230(x) failed at the hang squat clean Ugh!

    5 + 6 Rx+

  15. Jeremy M. says:

    6:15pm Class:
    A: 75#s across (10/15/15, 10/15/15)
    B: 135-185-205(forgot frt sqt)-225-245
    C: 6+4, RX+
    – Wonderful class Bradley! Great warmup! Ron is the man of 7:00am! Tremendous athlete! i can’t stand burpees!

  16. Justin says:

    185-205-225-245
    6+6 rx+

  17. Mac says:

    305

    7 rx+