Saturday, November 23 2013

Posted by Mandee on November 22, 2013   |   10 Comments





A. Hang Power Clean 5-3-2-5-3-2  E2MOM

B. 10 minute ascending AMRAP

1 hang power clean 155/105

1 front squat


2 hang power clean 155/105

2 front squat


3 hang power clean 155/105

2 front squat




CFHSV Running & Endurance WOD:

Mile repeats

3 x 1600m

1:1 work ratio

keep 1600 splits within 5-10 seconds of each other

meet at Randolph Middle at 8am

10 responses to “Saturday, November 23 2013”

  1. CoachDB says:

    May our athletes competing today at the BHam Games have speed, strength, power, stamina, endurance, coordination, accuracy, endurance, balance, flexibility and a highly polished metabolic motor.

    More importantly have fun, learn, grow and good luck Misty C, Mimi, Mac, Michael L, Mandee, Haley, Nathaniel, Joshua GL, John H, and Andrew H.

    • Eric Turner says:

      There are two ways of meeting difficulties: you alter the difficulties, or you alter yourself to meet them.
      Good luck, CFHSV have fun…

  2. Fleming sharp says:

    Good Luck To Everyone Competing!

  3. Tracey says:

    Good luck! Kick some butt!!!!!

  4. Kodi says:

    So is guys night still happening or what?

    • AP says:

      As far as I know it’s still @ Straight To Ale @ 6:30. But Joe L is the social coordinator and has the final say.

  5. Kodi says:


    Front Squats got heavy quick.

  6. Bradley F says:

    7+4 Rx

  7. Calvin says:

    Good luck everyone!
    60 min AMRAP at station
    1round= 12 floors (158 steps)
    Got 17 rounds. 10 of them with 50# vest