**Tester: 400m Run, Row or 1km A-Bike for Time**
OHS E3MOM
10 – 5 – 5 – 10
12min AMRAP:
-12/10cal Row or Bike or 200m Run
– 10 L Arm KB OHS
-12/10cal Row or Bike or 200m Run
– 10 R Arm KB OHS
-12/10cal Row or Bike or 200m Run
– 20 KBS
KB loads = 24/16 RX+ 32/24 MRX 20/12kgs
Grip Development
– 1 or 2 sets of 10 reps Plate Pinch Curls straight to 200m KB/DB Farmer’s Carry straight to 10 Plate Pinch Curls
CFHSV Running & Endurance WOD:
1:00 easy effort run into 1:00 faster run into 1:00 recovery walk
1:00 medium effort run into 1:00 faster run into 1:00 recovery walk
1:00 hard effort run into 1:00 faster run into 1:00 recovery walk
rest 3 minutes
4 x 400m run, 200m recovery walk between efforts
*goal is to stay +/- 10 seconds on all 400s*
rest 3 minutes
2 x 1600m run, 400m recovery walk between efforts
*goal is to stay +/- 15 seconds on both 1600s*
A. 135(10)-170(5)-170(5)-135(10)
B. 2+38 Rx (run)
8am WOD
Tester: 1:48 Run
A. 50-60-60-50
B. 2 rds scaled/all running (6kg for one arm OHS/16kg for kbs
————
9am R&E: complete
A. 400m Row: 1:36
B. OHS: 125(10) – 150(5) – 150(5) – 115(10)
C. 2 RX+ Row
Cool picture, Kim! You are such a kind and considerate friend, and one awesome crossfitter! I’m always looking forward to class when I can wod with you 😊
It was so fun watching all of the athletes who ran this morning! There were some fantastic 400 times!
A. 400 meter run: 1:15, I think that’s a PR @ 51😀. I was smoked ! Need to get fitter!
B. 1 + 22 Rx
Dude!!! Steve that’s fast!!!
If that’s fast, you were a blur 🏃🏻♂️🏃🏻♂️🏃🏻♂️
You are awesome Steve. I knew those tree trunks could do more than deadlifts and squats.
Seriously. That is fast.
Thanks brother, we are surrounded by extremely good athletes at CFHSV that only make us better, along with great coaches and some games athlete called the “Duke” !!!
1:01 run
1 Rx+ 🤢🤮😵
A. Cheer squad
B.80-100-100-80
C. 2 scaled run/ 12kg kb
A: 1:18 Bike
B: 145(10) 185(1) 115(5) 115(10)
C: 1+44 RX
Strength grace beauty and kindness thatsKim!