Saturday, July 6 2013

Posted by Mandee on July 5, 2013   |   20 Comments





“Fight Gone Bad”

In this workout, you move from each of five exercises after a minute. This is a five minute round from which a one minute break is allowed before repeating. Athletes will move through for a total of three rounds. The stations are:

WBS 20/14  10′ for reps

SDHP 75/55 for reps

Box Jump 20″  for reps

Push Press 75/55 for reps

Row for calories

The clock does not reset or stop between exercises. On the call of “rotate”, athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie equals one point.


CFHSV Running & Endurance WOD

5K time trial

meet at the Cross Country Course at 8am

20 responses to “Saturday, July 6 2013”

  1. John H says:

    The 5k run will be tomorrow at the HSV Course. I’ll see everyone there!

    • John H says:

      At 8:00AM

      • Carson says:

        Do you mean the cross country course? With all the rain, I recommend that the cross country course be eliminated for safety reasons.

        • Mandy M. says:

          There is a 1.2 mile paved course just up the road we could meet at. Leave crossfit just as you are heading to the cross country course, turn right onto Johnson Road (instead of left on Airport – same road/diff names). Just past the bridge on the left is a nice paved course maintained by the city.

  2. CoachDB says:

    CFHSV Running and Endurance athletes, John will meet you at the CC course with a new course and training adjustment. As you know the box and I are safety aficionados. Remember, Train Hard, Train SMART, Train to Survive! CoachDB Out

  3. CoachDB says:

    BBOLC is scheduled for today and we will be working some new Snatch training.

  4. Carson says:

    GREAT Endurance class today!
    Ran the paved course with Coach John Hand cheering us on and giving us encouragement.
    5k time – 32:28 (Big PR! – last timed 5k was 36:58)
    3.6 mi total on the course – 34:44.
    ALSO – huge PR on my 1mi at 9:58! According to my Nike run tracker anyway. I’ll take it!

  5. Brady runs too much says:

    5k = 33:39
    Paved course in the rain with Carson, Mandy, Brad, and John screaming support! Good times!
    Oh and 3 laps total time – 35:02

    • Mandy M. says:

      32:08 on the 5K plus .5 miles. I really enjoyed it CFE-ers! Thanks John for filling in.

  6. Jenda says:

    Great job on 5 K guys! I missed being with y’all!

  7. Brad E says:

    34:35 on my first ever 5k, which was more like a 5.8ish K.

    Then FGB: 165 reps, Rx’d.

  8. David M. says:

    FGB: 361 PR
    A lot of great scores today. A testament to great programming. Great work to everyone who did the 5K.

    • Paul Pepe says:

      BEAST!!!….361 Rx. You have got a great engine for a guy your size. Get a Dr. check you out…

  9. Meredith says:

    252 rx’d
    Thought Dennis, my judge, was trying to kill me.
    Was ‘breathing’ like Pearl the Pug after round 1.

    • Tracy says:

      Haha pearl the pug…love this and great time friend!!

    • Stacey says:

      You are killing these wods girlfriend!! Great score!! I was breathing like pearl the pug today too.

      215 rx PR

      Everyone had great scores today!

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