WOD:
A. Front Squat: 7 – 5 – 4 – 2 – 4 E2MOM
B. With a continuously running clock for total reps/calories:
00:00 – 01:00 row for calories
01:00 – 2:00 rest
02:00 – 3:00 squat cleans 135/95 (55 and over 95/65)
03:00 – 04:00 rest
04:00 – 05:00 burpee pull-up
05:00 – 06:00 rest
06:00 – 07:00 wall balls 20/14 10’/9′ (55 and over 20/10 9′)
07:00 – 10:00 rest
For total rounds:
10:00 – 18:00
15 calorie row
5 squat cleans 135/95 (55 and over 95/65)
5 burpee pull-ups
10 wall balls 20/14 10/9′ (55 and over 20/10 9′)
CFHSV Running & Endurance WOD:
6 rounds for time of:
Carioca 25m, turn and sprint 75m x 2
rest 1 minute
400m run at 1 mile pace
rest 2 minutes between rounds
Afterwards, accumulate:
100 banded side march
50 banded pull throughs
25-50 GHD sit-ups or Military ab-mat anchored sit-ups
We WILL be having Barbell Club and all classes this Sunday, Mother’s Day.
Only fitting that George represents on Saturday. He is the original “3 a day” WOD man. He undoubtedly will start his day off with R&E followed by one of the regular CrossFit classes and end the day with 2 1/2 hours of barbell club. He’s nasty mean!
Perfectly put!
George is ALWAYS working hard! A model of mechanics, consistency, and always striving for proper form and technique. Quite frankly, he’s a stud…keep it up George! 🙂
Jorge!!!!! Nicest dude on the planet, but will silently crush you in a WOD!
George always quick to encourage and lend a hand. A true CrossFit Huntsville advocate.
Skip all that other mess….this dude has style! I can appreciate a man who matches his socks with his shoes!
George is probably one of our most improved members of our box over the last three years. He is a great example of what you can accomplish by working consistently and outside your comfort zone. He continues to push and challenge himself. The results are impressive and a great example to all of us. And I do agree with Stephanie, he will crush you in a WOD . . . and be nice about it.
Well done George !
260-275-275-295-275
30/12/14/32=88
2+25
A. 260-275-295-315-295
B. 88 / 2+16
George rocks! The dude is a work horse!
It doesn’t get much better than watching George kill a workout! And I agree with Kodi, he is always looking good while doing it.
A. 185(7) – 200(5) – 215(4) – 225(2) – 215(4)
B. 23/10/15/27 = 75 Reps
C. 2+25 Rx
A. 260(7) – 275(5) – 295(4) – 315(1) – 295(3)
B. 85 rx reps
C. 3 + 1 rx
A. 155(7) – 170(5) – 180(4) – 190(2) – 180(4)
B. 76 reps / 2+17 RX
That’s the Joker!! Great for George!
145-155-160-175-160
2+18 RX
A: 150(7) 160(5) 170(4) 180(2) 170(4)
B: a: 70 reps
b: 2+12 RX