WOD:
A. Tempo Bench Press & Speed Bench Press: 6 sets of 5 reps, E2:30MOM
Set 1: tempo — 4 seconds down, 2 second pause at the bottom, 1 second up, 2 second pause at the top
Set 2: speed bench press
Alternate between tempo and speed for 6 sets
B. Washington’s Birthday!
“Founding Father” by DB
5 rounds for time of:
30 double unders
15 pull-ups
15 push-ups
15 ab-mat sit-ups, unanchored
15 air squats
Eric K has been making big JUMPS in his fitness! Good work man!
Bad to the bone! Eric is going to make some noise in the Masters division of our region this year.
Eric!!! My incredibly athletic friend whose 7:30 plank hold became legend passed down by N8 Dawg and Kobra Kodi…
Eric K! This dude has the drive, the passion, and an incredible engine to top it off! Keep it up Eric! 🙂
Proud member of the 11 30 crew right there there u go Eric !!
Eric’s positive energy is infectious and he’s never held back in a WOD. Get em Eric!!
Big E!! Stand back folks, he is also awesome on legless rope climbs.
A. 200# across
B.11:51 scaled pull ups
A. 135# across. I don’t think I’ve ever hit bench %s
B. 16:52 Rx
Shoulder wasn’t feeling right today. Bench suffered and couldn’t perform kipping pullups.
A) 165 for first set, then dropped to 135 for remaining sets
B) 19:45, scaled to 7 strict pullups each round
My man Eric!! This dude is one stud! He just gets better and better! Always encouraging each and every one of us! Great friend too!
A: 250( failed to get last 2 reps on each movement of last 3 rounds but this was my RX %)
B: 3+79(RX)
Thanks to Kyle and TJ for staying with me and pushing me to finish after the time cap. Thanks to Zachery for giving me some pointers on muscle up training.
Eric K you are still a wild man. So glad you are tearing it up. Keep representing stud!
–
Check out the main site’s new webpage https://www.crossfit.com
–
Bench Tempo and Speed = 175lbs
–
WOD RXd = 11:55
-Starting to feel a little better. 1st two rounds all unbroken, rounds 3-4-5 had to do 10 and 5 on pull-ups and push-ups.
–
PS: CFHSV’s new FRAN times are phenomenal. Awesome, keep getting FIT CFHSV Style!
A: 5 tempo push-ups and then 5 as fast as possible with 25# weight on back
B: 18:42 rx
Eric K is a CFHSV wild animal!
4:15 class:
A: 195# across
B: 9:58, RX
– Great class!
– Great job Bradley!
Eric K is mad man. That dude only knows 1 speed! I will never forget that 7:30 plank!
A. 185 across
B. 9:44 Rx
Eric’s usually on his second wod of the day when I see him. He’s always in there working hard.
205 across
8:51 rx