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Saturday, June 11 2016

Posted by Naomi Pradia on June 10, 2016   |   10 Comments

team work

 

 

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

 

10 responses to “Saturday, June 11 2016”

  1. Kobra says:

    Madison and Tiffany were a great team! Stayed hard on the work til the very end! Great job you rockstars!

  2. Nathaniel says:

    Two bad to the bone ladies that will mess a WOD up! They made for great teammates. Great work Tiffany and Madison!

  3. Mandee says:

    Awesome work Madison and Tiffany!
    Good luck to our CFHSV athletes competing in Wave WODs this weekend! Swim fast, lift big and go hard! 🙂

  4. Bradley says:

    Madison and Tiffany! Those are two awesome ladies and great athletes. Keep it up!

  5. Dani says:

    Love you girls! Awesome work!

  6. CoachDB says:

    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

  7. CJ VK says:

    135(4)-165(3)-185(2)-215(1)-230(1) [PR]
    “Nasty Girls” = 20:20 Rx

  8. Justin says:

    205-225-245(1)-255-265(x)
    14:46 v2 with bar muscle ups

  9. Bradley says:

    A. 225

    B. “Nasty Girls” – 7:55 Rx PR