Saturday, December 3 2016

Posted by Mandee on December 2, 2016   |   13 Comments





A. Bench Press and Strict Chin-ups    EMOM x 10 minutes

1st minute: 10 bench press  (athlete picks weight)

2nd minute: strict chin-ups or ring pull-ups or ring rows

B. “Reverse Helen”

3 rounds for time of:

12 pull-ups   RX+ chest to bar pull-ups

21 KBS  24/16kg   RX+ 32/24kg   (MRX  20/12kg)

400m run

C. Core Development:

25 hollow rocks

25 superman/arch rocks

25 weighted sit-ups

25 back extensions



CFHSV Running & Endurance WOD:


“Tri-Cal Pow Wow”

As fast as possible, accumulate 600/450 calories. These calories will be split between run, row, and bike.

*400m Run = 30 calories
**At least 100/75 calories must come from the assault bike.



We WILL have Barbell Club on both Saturday and Sunday this weekend!

13 responses to “Saturday, December 3 2016”

  1. KOBRA says:

    CrossFit graffiti right there! Chalk it up baby!
    Way to go Coach Futch!

  2. Nathaniel says:

    Way to leave your mark CFHSV! That floor is all Futched up!

  3. Courtney says:

    Is that Bradley? Way to go there, Coach!

  4. fleming Sharp says:

    I bet he’s upside down smiling!! Go daddy go!

  5. Nathaniel says:

    A. EMOM alternating between :

    – 10 reps bench @155

    – 5 reps strict chest to bar

    B. WOD :

    9:49 rx +

    C. Completed

  6. Justin says:

    10:49 rx+

  7. Mandee says:

    A. 10 bench press @ 105 / 4 strict pull-ups
    B. 10:38 RX+
    C. completed

  8. Shana says:

    A: 10 bench press @ 95 and 3 strict pull-ups.

    B: 15:08 RX+

    C: Completed

  9. Sam W says:

    165#: 10-10-10-10-5, 4 Strict Pull Ups
    9:54 RX

  10. KOBRA says:

    Running and Endurance: 534 calories, that was a doozy!

    A. 165 across / 5 strict chin-ups

    B. 9:23 RX

  11. Maggie says:

    There’s my baby daddy showing out! Way to go Brad! I’m so impressed by all of your hard work. ❤️

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