Saturday, December 20 2014
Posted by Mandee on December 19, 2014 | 13 Comments
WOD:
A. In 10 minutes, build up to a 3RM deadlift
B. Complete 4 rounds for time of:
400m run OR 500m row
5 deadlifts 275/185 RX+ 315/215 (55 and over 225/155)
3 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*can switch up the row and run throughout the WOD*
CFHSV Running & Endurance WOD:
4 mile Time trial
4 mile time trial course will consist of:
Mile 1 run out to Leeman Ferry and turn left for left 1 mile route
Mile 2 is 4 laps around CFHSV track
Mile 3 is run out to Leeman Ferry and turn right for right 1 mile route
Mile 4 is 4 laps around CFHSV track
meet at CFHSV at 8am
REMINDER: Pull-up Workshop TODAY at 11am!
Another bad to the bone Crossfitter camouflaged in neon rainbow gear. Teresa brings the fight to the gym daily. Keep it up!
Teresa! Always working hard and giving 100%! And looking good in those bright colors! 🙂
She cheered me on through the Memorial Day WOD. Great CFHSV athlete!
Way to go Teresa! Always working hard and lifting heavy!
455
22:09 @ 365
Teresa…Fierce And Strong! Good Job Yesterday!
A. 355 PR
B. 24:58 Rx+
So strong and CrossFit Cool. Keep bringing it Teresa!
22:04 @365
24:08 round 1 and 2 @ 365 round 3 and 4 @ 315
R&E was awesome!
34:43 for the 4-mile time trial.
Running and endurance.
27:28
Ran 2 miles on the track, IT band started to cramp, so I rowed the other 2 miles.
A. 260 from deficit on a 45 pound plate
B. 25:43 at 240