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Saturday, December 10 2016

Posted by Mandee on December 9, 2016   |   9 Comments

7am

 

 

WOD:

A.  Deadlift Build Up E2MOM :  2 – 2 – 2 – 1 – 1 – 1 – 1

B.  16min AMRAP of:

-30 Deadlifts 135/95   (MRX 95/65)

-11 Step Ups 24/20″   (MRX 20/18″)

-11 HSPUs   (MRX 2/4″ rise  or hand release push-ups)

-25 Deadlifts 185/125   (MRX 135/95)

-11 Step Ups

-11 HSPUs

-20 Deadlifts 225/155   (MRX 165/115)

-11 Step Ups

-11 HSPUs

-15 Deadlifts 275/185   (MRX 185/125)

-11 Step Ups

-11 HSPUs

-10 Deadlifts 315/205   (MRX 205/135)

-11 Step Ups

-11 HSPUs

-5 Deadlifts 365/225   (MRX 225/145)

**athletes are responsible for changing loads**

 

CFHSV Running & Endurance WOD:

150m row, left leg only
150m row, right leg only
200m row, stiff leg
500m row, normal
REST 3:00
2000m row for time
*Every 200m, perform 8 burpees / 15 sit-ups (athlete’s choice on type of sit-up), alternating each set
(EX: 200m row – 8 burpees – 200m row – 15 sit-ups)

Rest, then:

TEAM CHALLENGE: TBA

 

 

Barbell Club is canceled this Saturday. We WILL have a combined Snatch/C&J Barbell Club on Sunday.

9 responses to “Saturday, December 10 2016”

  1. Dani says:

    Rosie cheeked Kyle makes everything at CFHSV look stupid easy. and I think I see his bff Travis on his heels. Double trouble if you ask me!!

  2. Steve Price says:

    I’m not so sure this guy’s not like some “Jason Bourne” type of fellow! Does everything like he’s strolling through the park waiting to take out some enemy operative.

  3. Justin says:

    515 pr
    Made it through 3 deadlifts @ 365

  4. Daniel Lynch says:

    Today’s “WOD”:
    For time:
    Run 26.2 miles
    4:29:06 Rx
    Little or no training- but CF is supposed to get you ready for life, right? But seriously though weights and metcons helped.

    • Steve Price says:

      Way to go Daniel, much props to you! That’s a long long way to run and not have to deliver a message!

  5. Bradley says:

    A. 415 PR

    B. 249 Reps (1+12 Rounds Rx)

  6. KOBRA says:

    A. 365

    B. 179 RX (1 @ 315)

  7. Mandee says:

    A. 225(2) – 255(2) – 275(2) – 290X – 290X
    B. 282 reps RX (1 + 45)