WOD:
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!
CrossFit graffiti right there! Chalk it up baby!
Way to go Coach Futch!
Way to leave your mark CFHSV! That floor is all Futched up!
Comment of the Year !
Is that Bradley? Way to go there, Coach!
I bet he’s upside down smiling!! Go daddy go!
A. EMOM alternating between :
– 10 reps bench @155
– 5 reps strict chest to bar
B. WOD :
9:49 rx +
C. Completed
165/5
10:49 rx+
A. 10 bench press @ 105 / 4 strict pull-ups
B. 10:38 RX+
C. completed
A: 10 bench press @ 95 and 3 strict pull-ups.
B: 15:08 RX+
C: Completed
165#: 10-10-10-10-5, 4 Strict Pull Ups
9:54 RX
Running and Endurance: 534 calories, that was a doozy!
A. 165 across / 5 strict chin-ups
B. 9:23 RX
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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