A. Hang power clean: 4 – 3 – 2 – 1 – 1 E2MOM
B. “Nasty Girls”
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans 135/95 lbs.
or
“Nasty Girls V2”
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans 175/115 lbs.
CFHSV Running & Endurance WOD:
Row 5000m for time
*catch* Every 500m, stop and perform a specified task.
At 500m, perform 15 burpees
At 1000m, perform 200m run
At 1500m, perform 15 air squats
At 2000m, perform 200m run
At 2500m, perform 15 reverse rower tucks
At 3000m, perform 200m run
At 3500m, perform 15 KBS
At 4000m, perform 200m run
At 4500m, stop and accumulate 1min KB wall sit
Score = time at 5000m
Madison and Tiffany were a great team! Stayed hard on the work til the very end! Great job you rockstars!
Two bad to the bone ladies that will mess a WOD up! They made for great teammates. Great work Tiffany and Madison!
Awesome work Madison and Tiffany!
Good luck to our CFHSV athletes competing in Wave WODs this weekend! Swim fast, lift big and go hard! 🙂
Madison and Tiffany! Those are two awesome ladies and great athletes. Keep it up!
Love you girls! Awesome work!
I think every CrossFitter should read this article especially if they have been CrossFitting a long time. Here is the link. Please give it a read and ponder on it.
http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf
Great read!
135(4)-165(3)-185(2)-215(1)-230(1) [PR]
“Nasty Girls” = 20:20 Rx
205-225-245(1)-255-265(x)
14:46 v2 with bar muscle ups
A. 225
B. “Nasty Girls” – 7:55 Rx PR