“Pick Your Poison” by DB
For Time: (35min cap)
2000m Row
1 Mile Run
4K Assault Bike
REST 4min
30 Ring Muscle-Ups
60 Chest to Bar Pull-Ups OR 60 Ring Dips
90 Pull-Ups OR 90 Bar Dips
REST 4min
70 Thrusters 75/55
50 Thrusters 95/65
35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Core Development
20 Hollow Rocks
20 Banded Good Mornings
2min High Plank Hold
Ain’t nothin normal about Norman. He’s a beast! Norman is strong in all his lifts and sneaky agile in his gymnastics. He can deadlift over 500lbs and then perform beautiful butterfly pull ups. He’s committed to his fitness and a fit lifestyle. He’s also got slick jokes and perfected his rest ? Keep it up Aqua Man!
There’s my 6:15 pm partner I try to keep up with !!!
This MAN, and I do mean MAN !, can smack you down with some lyrics and then smack you down in a WOD !!!
That’s my buddy!!
This guy is a beast. Always something positive to say. Always fooling the coaches for extra time before the workout ?
Oh yeah! Norman is incredibly strong and moves big weight with ease. He’s also quite skilled and works super hard to improve all areas of his fitness. He’s the epitome of a gentle giant, and his genuine, kind-hearted spirit is undeniable. He’s a good friend to those around him and is a committed family man too. Always enjoy talking with Norman and super proud to have him at CFHSV! ?
29:12 rx (95# thrusters – mile run – pull-ups)
20:55 ring dips/95lb thrusters/bike
I pulled up the CFHSV fore today, but my screen exploded from the awesomeness of that DL by Norman!
27min and change, Rx. 70 thrusters at 75#, 60 C2B pullups, 4k bike.
2+41 rx (c2b, run, 41/50 Thrusters at cutoff)
26:48 Ring Dips / 135 Thruster / Air Runner
Right on BP!
29:17 Rx (65lb thrusters, c2b, bike)
30 RMU: 7:19
1 mile run: 7:38
50 thrusters (95#): 5:38
2020
30 RMU: 6:25
1 mile run: 6:40
50 thrusters (95#): 5:07
2019
1 mile run: 6:55
30 RMU: 7:15
35 thrusters (135#): 6:31
28:20 Rx (Row, Pull-up 90, Thruster 70 @ #75)
25:23 rx
30 muscle ups
1 mile run
35 thrusters @135lbs
21:39 rx
2k row (8:04)
60 C2B (2:56)
50 thrusters @65 (2:39)
20:32 RX
60 C2B — 1:59
50 Thrusters @ 65 — 2:57
4K Bike — 7:36
Norman! Bad to the bone pic of a bad to the bone athlete! This guy is STRONG! I’ve been lucky enough to work with his son at CF Kids and his son is a great little athlete as well! This dad is making big shoes to fill! Keep picking up big weight!!
27:28 rx (60 C2B – 70 Thrusters – 2000m Row)
Stormin’ Norman. The name says it all.
20:41, RX
50 Thrusters @95# – 2:48
60 Ring Dips – 3:10
4K Bike – 6:43