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Saturday, June 4 2016

Posted by Naomi Pradia on June 3, 2016   |   9 Comments

Gayli

 

 

A.  Deadlift: 5 – 4 – 3 – 2 – 2     E2MOM

B.  3 rounds for time of:

9 deadlifts  315/215   RX+ 4 reps  405/265  (MRX  9 reps  245/165)

15 handstand push-ups  RX+ strict  (MRX 4′ rise) OR 15 ring push-ups  (MRX 10 ring push-ups)

21 wall balls 20/14  10/9′  (MRX 20/10  9′)

rest exactly 3 minutes after WOD, then:

C.  “FINISHER”

600m run for time

D.  Core & Flexibility Accessory Training:

2 x 30 seconds couch stretch or modified couch

1 minute L-sit hold

2 x 30 head to floor straddle stretch

35 GHD sit-ups or 35 weighted sit-ups

spend 2-4 minutes with favorite lower back stretch or stretches

 

CFHSV Running & Endurance WOD:

Extra Gear Training:
Run 800m x 4
–Rest 3:00 between reps
*Athletes will alternate between a moderate pace run (70-80%) and an all-out sprint at given markers

9 responses to “Saturday, June 4 2016”

  1. Nathaniel says:

    Great pic Gayli! There’s nothing Gayli can’t do and she makes it all look smooth and easy. Keep it up Stud!

  2. Mimi says:

    Gayli is an amazing athlete and never stops!!

  3. Mandee says:

    Awesome picture Gayli! Keep up the great work! 🙂

  4. Kobra says:

    Picture perfect! Nice work Gayli!

  5. Maggie says:

    This girl does it all and makes it all look so easy! Awesome picture Gayli!

  6. Justin says:

    365-385-395-405-405
    13:16 rx+
    2:41

  7. Mandee says:

    A. 225 – 240 – 255 – 265 – 265
    B. 12:55 RX+
    C. 3:02
    Oh boy that was HEAVY!!

  8. Nathaniel says:

    I pulled off the ‘CFHSV hat trick’ today along side a few fellow athletes :

    1 – Running & Endurance : completed @21:35

    2 – 9:00AM CriossFit Class :

    A. 335(5) – 365(4) – 365(3) – 385(2) – 405(1)

    B. 14:25 rx +

    3 – CFHSV OLY Club : complete

    Awesome Saturday at CFHSV! Great work to every one in every class

  9. Kobra says:

    A. 285(5) – 315(4) – 335(3) – X – 355(4)

    B. 8:52
    – 4 reps @ 315
    – strict HSPUs
    – RX wallballs

    C. 600m Finisher – 2:19