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Saturday, February 14 2015

Posted by Mandee on February 13, 2015   |   16 Comments

Valentines

 

 

WOD:

A. In 10 minutes, build up to a 1RM bear complex  (1 rep = 1 power clean to 1 front squat to 1 push press or jerk to 1 back squat to 1 back rack push press or jerk)

B. 12 minute ascending AMRAP of:

1 bear complex 135/95   RX+ 185/125  (55 and over 105/70)

11 WBS 20/14  10’/9′  (55 and over 20/10, 9′)

1 rope climb

2 bear complex 135/95   RX+ 185/125  (55 and over 105/70)

12 WBS 20/14  10’/9′  (55 and over 20/10, 9′)

2 rope climbs

continue pattern 3-13-3, 4-14-4, 5-15-5… until time expires)

 

CFHSV Running & Endurance WOD:

Non-Stop Run Training
Run 400m slow to moderate/warm-up pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
Run 400m Fast, 90% or greater pace
Run 400m slow to moderate/warm-up
Run 400m Fast, 90% or greater pace
Run 400m slow/recovery pace
Run 800m Fast, 90% or greater pace
Run 400m slow to moderate/recovery pace
Run 400m Fast, 90% or greater pace
Run 400m slow to moderate/recovery pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
meet at CFHSV at 8am

 

Register NOW for the 2014 CrossFit Games Open! Choose CFHSV as your affiliate and join our CrossFit Huntsville TEAM! 

16 responses to “Saturday, February 14 2015”

  1. Courtney says:

    Liotta Lovebirds!

  2. Stacey says:

    Love this!

  3. Haley says:

    Sweet picture of the Liotta’s

  4. Mandee says:

    I just can’t resist using this photo on Valentine’s Day 🙂

  5. Haley says:

    A. 120#
    B. 2+17 RX’d

    Happy Valentine’s Day CFHSV 🙂

  6. Eric Hedges says:

    Thats a whole LIOTTA of PINK!

  7. Melissa D says:

    A. 130#
    B. 3+20 Rx

  8. Shana says:

    A: 145

    B: 3+2 Rx

  9. Mandee says:

    A. 170
    B. 3+18 RX+

  10. Nathaniel says:

    A. 225

    B. 3 + 18 rx +

  11. CoachDB says:

    Awesome day of training from Running & Endurance, CrossFit and the Oly Club.

    Great Work and awesome training by all CFHSV athletes today.

    Happy Valentines Day. The large number of athletes that trained today and went so hard, is the best kind of Valentine’s day present you could have given to the CFHSV Coaching staff. Thank you.

  12. Mac says:

    275

    4+ 1 rx @185. Didn’t realize it was a 20′ rope climb for +. Would have Probobly only got 2 rounds! Great job this morning everyone!

  13. Justin says:

    155
    4+2 scaled to 135 and pullups/ring dips subbed for rope climbs

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