Monday, June 17 2013

Posted by Mandee on June 16, 2013   |   21 Comments





A. In 10 minutes, build up to a 2RM TnG Squat Snatch

B. 3 rounds for time of:

10 squat snatch 95/65

400m run

10 shoulder to overhead 95/65

400m row

21 responses to “Monday, June 17 2013”

  1. Mandee says:

    Luciana! Wendy! Murphy! Looking STRONG! 🙂

  2. Don says:

    In Christ alone my hope is found.
    He is my light, my strength, my song.
    This cornerstone, this solid ground,
    Firm through the fiercest drought and storm.
    What heights of love, what depths of peace,
    When fears are stilled, when striving cease.
    My comforter, my all in all,
    Here in the love of Christ I stand.
    In Christ alone, who took on flesh,
    Fullness of God in helpless Babe!
    This gift of love and righteousness,
    Scorned by the ones He came to save.
    ‘Til on that cross, as Jesus died,
    The wrath of God was satisfied;
    For ev’ry sin on Him was laid.
    Here in the death of Christ I live.
    There in the ground His body lay,
    Light of the world by darkness slain.
    Then bursting forth in glorious day,
    Up from the grave He rose again!
    And as he stands in victory,
    Sin’s curse has lost its grip on me.
    For I am His and He is mine,
    Bought with the precious blood of Christ.
    No guilt of life, no fear in death,
    This is the pow’r of Christ in me.
    From life’s first cry to final breath,
    Jesus commands my destiny.
    No pow’r of hell, no scheme of man,
    Can ever pluck me from His hand.

    ‘Til He returns or calls me home,
    Here in the pow’r of Christ I stand.

  3. Carson says:

    I am the latest poster ever.
    Saturday’s CFHSV – Endurance workout was great! Hill Sprints took less than ten minutes, and the mile back was actually fun. Watching Lesha find her speed is awesome! Hate I am missing the track workout Tuesday night!

    • AP says:

      It’s never too late! 🙂 Actually watching all of you find your speed, getting comfortable being uncomfortable and learning how to pace has been awesome! Keep up the work!

    • Lisa Lee says:

      The endurance class has been such a great class at the perfect time of my new found live for working out and it is working I feel it in every WOD thanks Aaron

      • Mandy McM says:

        Totally found my “engine” today on that 3rd 400m!! All I could think was “I did 8 hill repeats then ran a fast mile Sat..I CAN DO THIS!” Thank you CF Endurance class and AP!!

  4. Josh Kennedy says:

    18:12 Rx’ed. Running after those squat-snatches was a demonstration of what Josh’s ultra shuffle looks like.

  5. AP says:

    115/Rx’d 19:35

    Sweaty hands made this one interesting. Awesome programming!

  6. Bradley says:

    125/21:41 Rx

  7. Clair says:

    70/21:53, Rd 1 Rx’d, then had to bump down to 55#. Great WOD! Have a great week CFHSV!

  8. Larry says:


    Good to be back in the gym. You can only push yourself so hard in a hotel gym… Good group in 0600 this morning running in the rain.

  9. Adam Campbell says:

    115 / 21:00 scaled to 75#

  10. Justin says:

    150/15:44 rx’d

  11. Mac says:

    175 / 16:32 rx nice job Justin!

  12. David M. says:

    20:08 gotta get better at squat cleans

  13. Luciana says:

    Oh boy! I didn’t use to sweat until CF! 🙂

    Aaron, I’m loving our endurance class and will miss it while I’m gone!

  14. Dani Latham says:

    21:34, scaled to 25# I could barely shampoo my hair afterward! What a challenge! I’m thankful I had some of my 101 girls in there with me. Thanks for the sweat Nathaniel and John!

  15. Jamie says:

    95, 26:45 rx

  16. Randy C says:

    140,25:31 rx.Great wod, one of my favorites so far. My transition from weight lifting to running needs some serious work.