WOD:
A. Bench Press: 20 – 10 – 5 – 10 – 20 E3MOM
B. For Time:
5 power cleans 135/95 (MRX 95/65)
400m run
5 push press 135/95 (MRX 95/65)
4 rope climbs 15′ (MRX 10′)
5 ground to overhead 135/95 (MRX 95/65)
rest 3 minutes
5 power cleans 135/95 (MRX 95/65)
25/20 barbell push-ups (MRX 20/15 reps)
400m run
25/20 barbell push-ups (MRX 20/15 reps)
5 power cleans 135/95 (MRX 95/65)
rest 2 minutes
5 power cleans 135/95 (MRX 95/65)
15/10 barbell push-ups
200m run
5 push press 135/95 (MRX 95/65)
2 rope climbs 15′ (MRX 10′)
5 ground to overhead 135/95 (MRX 95/65)
We will have ALL classes as usual today!
Great picture of my favorite son to start the new year.
The Ultimate Warrior himself!
Can there be better New Year’s inspiration than Zac?
Zac looking strong, determined and ready to tackle 2017! Keep up the hard work Zac! 🙂
Zac Attack baby!! The man only knows one way and it’s everything he’s got. You ROCK dude!
Beard power! Zac looking strong and mighty!
Always great when I get to partner up with Zac! He pushes me to be the best I can be! He is a Crossfit Animal! Keep it up big man!
A. 135(20) – 185(10) – 225(2) – 165(10) – 135(20)
B. 9:21 rx
Thank you to the animals at 5am for welcoming me to their pack! Wilma, Brian B., and John M. showed me how it’s done at 5am.
A. 125(20)-145(10)-185(4)-145(10)-115(20)
B. 16:05 Rx
A. 140(20) – 185(10) – 225(4) – 185(10) – 140(18)
B. 9:51 RX
A: 5×10 with 25# dumbbells
B: 15:58 scaled to 75#
Zach looking STRONG! Happy 2017 CFHSV!!!
A. 140(20)-185(10)-225(5)-185(10)-140(20)
B. 12:19 RX
Nice work brother!!!
165-215-265-215-165
12:12 rx
Looking good Zac. This guy will mess a barbell up. Keep it up stud!
A. 130(20)-165(10)-205(5)-165(10)-130(20)
B. 8:50 Rx
1:00pm (Franklin H.S. – TN):
2017 back to reality workout
A: E5MOM, for 5rds:
400m run
20 plate frt sqts (45# plate)
20 one arm 4″rise push-ups (10 per arm)
20 overhead plate stationary alt lunges (45# plate)
Rest 4 min
B: E5MOM, for 5rds:
Stadium stair run ((30risers up + 30 down) x 3)
17 air sqts
17 push-ups
17 BW stationary alt lunges
– Zac always looking strong! Keep it up buddy!
140 x 20
185 x 10
225 x 4
185 x 10
140 x 16
There u go Zach
A: 150(20) 205(10) 255(5) 225(8) 150(16)
B: 16:43 RX
I would not have finished under the timecap if Kodi hadn’t been there to coach me up when it was hurting the most.
What a great opportunity during this time of year to support each other as we all try to get some traction with our goals and aspirations. It’s also a neat time to welcome the new people and start getting everyone ready for the 2017 CrossFit Open.
155-205-255(3)-185-135(13)
10:34 rx
A. 85(20) – 115(10) – 140(4) – 115(10) – 85(20)
B 9:16 RX