Saturday, August 3 2019

Posted by Mandee on August 2, 2019   |   10 Comments

3 Rounds, Each For Time:

400m Run, ROW or 1km Assault Bike
21 Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12

15 Kettlebell Goblet Squats

9 Handstand Push-Ups   RX+ Parallette   MRX 2/4″ Rise
9 Chest to Bar Pull-Ups   RX+ Bar Muscle-Ups   MRX Pull-Ups
15 Hand Release Push-Ups   RX+ feet on Wallball

21 WallBall Shots   20/14lbs to 10/9′   RX+ 11/10′   MRX 20/10lbs to 9′

400m ROW, Run or 1km Assault Bike (opposite)

Rest exactly 3 minutes between each round.

*Score is Slowest Round*


CFHSV Running & Endurance WOD:

400m run

400m Double Dumbbell Farmers Carry, moderate weight

600m run

400m Double Dumbbell Farmers Carry, moderate/heavy weight

800m run

400m Double Dumbbell Farmers Carry, heavy weight



Good luck to CFHSV athlete Paul “The Duke” McCrary as he competes this weekend at the 2019 Reebok CrossFit Games! Follow all the action at games.crossfit.com and watch Paul fight to be crowned Fittest on Earth in the Men’s 50-54 age group!

10 responses to “Saturday, August 3 2019”

  1. Duk5 says:

    Well. I got a no rep on my burpee over the bar this morning. She said I didn’t jump off 2 feet. After I told her I was jumping off 2 feet I didn’t get another no rep. I’ll be honest. We have been doing burpees over the bar twice a week for 2 months. I was thinking I could win that workout. And a no rep on a 3 minute workout is big deal . Head coach said put it behind you. Finished 8th on that workout.

    Got 2nd place on the 2nd workout. I needed to good on this one because it had movements that I’m pretty good at.

    The third workout was announced today and it was called the RUCK. It was 4 laps and each lap was a mile. Total of 4 miles. Start of with 20 pounds in your back pack. After each mile you add a 10 pound sand bag. So the last lap would have 50 pounds in it. I have to give Head Coach credit. He told me to not check the box. He said to go out fast for the 1st two laps. Then hang on for the last two laps. Head coach reminded me that I had been running twice a week for this. So he really got my mind right and I was able to finish 4th. I’m gonna leave my ruck bag in Wisconsin cause I ain’t never gonna do that again. I literally thought people were gonna die when they came across the finish line.

    Tomorrow is gonna be rough. 2 hard workouts.

    Sandbag triplet
    Process is simple. Pray I can pick the 200 pound sand bag up

    Head coach update:
    He earned his money today. I wouldn’t have done as well on the last workout without him. He got me going. And it was sincere. Thank you N8. Let’s see what u can do tomorrow.

    • @Cj.vk says:

      Blair striding it out and keeping everyone in check.

      I’m so impressed with your effort and grit today, Paul. Go ahead a slide over a lane inside tomorrow. You earned it.

  2. Don says:

    Paul, I’ve watched how STRONG you are, and dude, you’re strong. That 200 is body weight for you. How much body weight training in our box? A lot? Yeah!!

  3. BP says:

    Blair is on the hunt

    PMac, you did your thing today. Put yourself in great position for tomorrow. You ready.

  4. Regina says:

    Paul, you had a great pace on that run today! You’ve got a great support group there representing an even bigger team routing for you from Alabama. Thanks for filming, BP!

  5. Alli B says:

    So motivating watching you today Paul!! You did amazing work & you’re coaches are the best! Thank you guys for filming it on FB-I was so mad they weren’t also filming the masters live!

  6. Jason W says:

    Great job today Paul. You got it lined up for tomorrow! Take that sandbag almost one length of the b-ball court and break down that all familiar chipper! You got this!

    Head Coach needs to get BP a media pass credential!

  7. Fleming says:

    Way to keep climbing that ladder Paul! You are mentally and physically strong and are ready for whatever is thrown at you! Hope you can hear us cheering all the way from Alabama! Go get it!

  8. Bradley says:

    Finished after cutoff at 40:52 Rx+

    R1: 10:27
    R2: 12:13
    R3: 12:12

  9. LJ says:

    Slowest round 9:58 Rx
    Let’s go Paul!! Finish Strong!!! No matter what, you are an amazing athlete and an inspiration to all ages, especially to us old folks.