Saturday, April 12 2014

Posted by Mandee on April 11, 2014   |   5 Comments

DavisMargaret ANneGina G




A. Spend 15 minutes building up to a tough triple push jerk from the floor and working CTB pull-ups or pull-up technique

B. 7 rounds for time of:

7 push jerk 155/105 or 135/95  (55 and over 95/65)

7 chest to bar pull-ups  (55 and over regular pull-ups)

7 burpees


CFHSV Running & Endurance WOD:

Down Ladder & 1 Mile Repeat Tempo/Pace Run Training

1 Mile Run (90%)
Rest 1:30 min
800m Run (93%)
Rest 2 min
400m Run (95%)
Rest 3 min
200m Run (100%)
Rest 4 min
1 Mile Run (90%)
Try and make your last mile meet your initial 90% effort (do not sham your first effort, work hard for your percentages)
Meet at CFHSV track at 8am


PLEASE NOTE: Childcare will be held in the small gym adjacent to the childcare room today. Also, there is a big event at the Matrix this morning, so parking maybe limited. Please arrive early in case you have to park farther away that usual. Thanks!

5 responses to “Saturday, April 12 2014”

  1. Kim G says:

    Look at these strong ladies of crossfit lifting the big kettle bells like it ain’t nothing! Go Davis, Margaret Anne, and Gina!!

  2. Mandee says:

    Strong ladies swinging heavy kettle bells! Looking good you three! 🙂

  3. Calvin says:

    Awesome job on the tempo pace wod this morning everyone.

  4. Bradley F says:

    A. 200#

    B. 15:42 Rx @ 155#

  5. Erin Little says:

    26:48 @95 good work Bradley and Tim. Y’all smoked this one!!