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Saturday, November 7 2015

Posted by Mandee on November 6, 2015   |   11 Comments

aftermath

 

 

WOD:

“EVA”

5 rounds for time of:

800m run

30 KBS 32kg/24kg

30 pull-ups

OR

“KELLY”

5 rounds for time of:

400m run

30 box jumps 24″/20″

30 WBS 20/14  10′

 

CFHSV Running & Endurance WOD:

10 rounds of: 100m lateral cone sprint, walk back

rest 2 minutes, then:

1:30 burpee wheel of death

Accumulate, in order:

2 minute wall sit holding heavy kettlebell

1 minute left lunge with knee off ground

1 minute right lunge with knee of ground

25 jumping squats

 

11 responses to “Saturday, November 7 2015”

  1. Michael Mcclung says:

    Andy and Ryan look worn out!!!

    Can’t make out the “face only” guy….

  2. Mandee says:

    This is what we are all going to look like after Kelly and Eva!

  3. Nathaniel says:

    OMG! Somebody went so hard their head fell off! Awesome!

  4. AP says:

    Eva
    46:32 Rx

  5. Justin says:

    Eva 40:26 pr

  6. Mandee says:

    Eva: 40:57 PR
    Hadn’t done this one in a few years…I might wait a few more until I try it again 🙂

  7. CoachDB says:

    That is my new rest position throughout WODs now.

    Those are really fast EVA times. Great work and you must have been moving out on the runs. Smokin!!

    Now these are the best days, especially when the CF WODs smoke you.
    Active/Therapeutic Recovery
    60min Body Flow Class (Combo of Tai Chi, Pilates, Yoga)
    *Always lets me know how much flexibility and balance work I need to do for the CrossFit Ten General Physical Fitness Skills

    Shoulder Flexibility & Strength Development
    500m Swin NOT for time:
    Combo of Freestyle, Breast Stroke & Back Stroke

    Good Luck and Fitness to those competing at the Talon Throwdown!!

  8. Mac says:

    39:18 rx (just over 5 min pr. But has been 3 years)

  9. Nathaniel says:

    ‘Kelly’ = 22:22 rx

  10. Bradley says:

    23:37 Kelly