Back Squat E3MOM
5 x 5
Sprint Sets WOD
4 Rounds For Time:
4 Over Bar Burpees
5 Cheat to Bar Pull-Ups
6 Front Squats 95/65 RX+115/75 MRX 75/55
7 Overhead Squats
8 Pull-Ups
9 Calorie Row or Assault Bike
Rest 2 Minute Between Rounds
Core Development
20 reps Hip Extensions w/3sec pause at top
10 Ab Activators = Hands to toes, toes to hands, and hands and toes meet in middle (v-up) = 1 Rep
20 reps Sit-ups or GHD Sit-Up w/3sec pause at mid way on sit -up & parallel GHD
Open Athletes! Don’t forget to submit your score for 19.2 by 5PM Monday night!
Power house Claudia! Young Claudia brings her A-Game every day. She certainly knows how to push herself to be the best she can be in and out of the gym. When she’s not helping and serving others she’s keeping herself fit for life. Keep rockin!
This young stud is committed, focused and deceivingly strong! Claudia is always pushing herself to do more, and she’s becoming one heck of a CrossFitter. Can’t wait to see her continued growth as an athlete and a person. Keep killing it! ?
A: 225 straight thru, A2G, slight pause at the bottom
B: 15:05 Rx+
C: Complete, then 3x66yd double KB carry 2.5pd
Claudia is an awesome young lady
5×5 @275
12:46 RX
A. 130
B. 3+7 scaled to c2b attempts
Claudia is one sweet girl but don’t be fooled… she has the strength of Samson! She is fierce and never gives in to the pain! Keep at it, Claudia!
255×5
13:41RX
A. 5×5 @ 225
B. 12:50 rx
275/12:28 rx row
355 for 1
11:59 Rx+????♂️
5×5 @ 315
13:52 Rx+ Bike
7:15pm Garage:
(Today’s cfhsv wod)
A: 255x5x5
B: 13:26, RX w/ EchoBike
(Splits – 1:58/1:53/1:49/1:46)
– FINALLY working up in squat weight since injury!??♂️?