logo

Saturday, January 2 2016

Posted by Mandee on January 1, 2016   |   18 Comments

Patrick

 

 

WOD:

A. In 10 minutes, build up to a heavy clean & jerk

B. For Time:

600m run

3 rope climb 15′  (55 and over 3 rope climbs 10′)

15 ground to overhead  135/95  RX+ 155/105  (55 and over 115/75)

400m run

2 rope climb 15′  (55 and over 2 rope climbs 10′)

10 ground to overhead  135/95  RX+ 155/105  (55 and over 115/75)

200m run

1 rope climb 15′  (55 and over 1 rope climbs 10′)

5 ground to overhead  135/95  RX+ 155/105  (55 and over 115/75)

rest exactly 2 minutes, then

“FINISHER”

2 minutes max rope climb 15′  (55 and over max rope climb 10′)

 

CFHSV Running & Endurance WOD:

“Pick Your Poison”

Red
Run 800m Baseline
800m x 3 @ 10s faster pace
2:30 rest between reps
Penalty = 10 Burpees

Blue
Run 600m Baseline
600m x 4 @ 7s faster pace
2:00 rest between reps
Penalty = 7 Burpees
Black
Run 400m Baseline
400m x 7 @ 5s faster pace
1:30 rest between reps
Penalty = 5 Burpees
We will have ALL classes today including Barbell Club.

18 responses to “Saturday, January 2 2016”

  1. Mandee says:

    Patrick with the perfect kettle bell form 🙂

  2. Nathaniel says:

    My man Patrick the Shark is always moving and uses great form and technique!

  3. Kobra says:

    Patrick is a bad dude.

    A. 12:31 RX+

    B. 6 Rope Climbs

  4. Bradley F says:

    A. 235
    B. 11:45 Rx+
    C. 6

    Looking good Patrick!

  5. Nathaniel says:

    A. 280

    B. 9:31 rx +

    C. 7

    CFHSV showed up BIG today and started 2016 mean! I like it

  6. Jeremy M says:

    10:00 Class:
    A: 235, PC+SJ
    B: 10:32, RX+
    C: 7
    -RTR

  7. Justin says:

    225
    13:06 135/ctb

  8. CJ VK says:

    195 PC-PJ
    13:02 RX
    8 rope climbs

  9. Matt says:

    Did not finish by cutoff but went RX and completed all rope climbs.

  10. Duke says:

    A-205
    B-14:22 scaled

  11. Kyle O says:

    A: 345 PR
    B: 11:24 Rx+
    C: 5

    Great 10:00 class, way to start ’16 off right!

  12. CoachDB says:

    Patrick is always an awesome athlete to watch train. His movements are very pleasing to the eye. Great form.

    Part A: Well I was called out by a Grand buddy yesterday so I went for at try at 5 TnG Clean & Jerks at 185lbs. Successful. Had no idea I could hit that.

    WOD Scaled:
    Row 600 – 15 Strict Chin-ups – 15 G20 @ 135lbs
    Row 400 – 10 Strict Chin-ups – 10 G20 @ 135lbs
    Row 200 – 5 Strict Chin-ups – 5 G20 @ 135lbs
    TIME = 13:10

    20 kabuki bar swings each side
    200m OH Waiter Walk 45lbs

    CFHSV your times are insane. Great Job!

  13. Mandee says:

    A. 180
    B. 11:29 RX+
    C 7 rope climbs

  14. Don says:

    a.145 not enough practice
    b. 19:45 rx’d

  15. Mac says:

    275 (cleaned 315 but could it get overhead)

    11:40 rx+

  16. hammertoes says:

    Hammertoes have long plagued the human foot,
    causing pain and discomfort in shoes. If the injury is not
    severe, the recovery should be fast. When insurance companies stress preventive health, they always emphasize doctor exams
    over laboratory tests.