WOD:
A. In 10 minutes, establish a 3RM Push Press
B. OPEN WOD 12.3
18 minute AMRAP of:
15 box jumps 24″/20″ (55 and over 20″ step ups okay)
12 push press 115/75 (55 and over 95/55)
9 toes to bar
CFHSV Running & Endurance ROWING WOD:
A. 3 x 7000m with rate change every 1500m: 22-24-26-28-26-24-22 / 2 minute easy
meet at CFHSV at 8am
Ellen!!!!!!!! My favorite WOD buddy when there is a rack involved! Just so I don’t have to do an extra squat just to get under the bar! You are amazing!
Looking strong Ellen!
A. 175 PR
B. 8+28 Rx. (PR by 1 rep from January this year)
nice job today
Thank you
A. 125
B. 3+22 Scaled
Tried to go Rx in the WOD but a few days off, a cold, and sudafed were stacked against me. Next time!
CrossFit Triad. “RANKEL” = Rx’d 5+23+100m
A: 95# pr
B: 4+ 14 rx
A. 140
B. 4+27 rx’d