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Saturday, October 11 2014

Posted by Mandee on October 10, 2014   |   7 Comments

Jason N 1Jason N 2

 

 

WOD:

“Ticking Time Bomb” by DB

Buy In: 600m run

3 rounds for time of:

7 thrusters 95/65  RX+ 135/95  (55 and over 75/55)

5 over the bar lateral burpees

7 power cleans 95/65   RX+ 135/95   (55 and over 75/55)

5 over the bar lateral burpees

Cool Down:

50 GHD sit-ups or 50 Military ab-mat sit-ups

 

CFHSV Running & Endurance WOD:

Plyo Speed Run Combo Training
Run 200m and 10 Box Jumps 24/20″
Rest 1 min
10 Box Jumps 24/20″ and Run 200m (Compare times)
Rest 2min
Run 400m and 10 Box Jumps 24/20″
Rest 2 min
10 Box Jumps 24/20″ and Run 400m (Compare times)
Rest 2min
10 Box Jumps 24/20″ and Run 600m
Rest 3min
Run 800m and 10 Box Jumps 24/20″
Rest 3min
10 Box Jumps 24/20″ and Run 400m (Compare time to earlier)
Rest 2min
Run 200m and 10 Box Jumps 24/20″ (Compare time to earlier)
meet at CFHSV at 8am

7 responses to “Saturday, October 11 2014”

  1. Mandee says:

    Nice Jason!! 🙂

  2. Justin says:

    7:59 rx+

  3. Adam Mahdi says:

    7:32 RX+

  4. Shana says:

    8:12 Rx

  5. CrossFit Kodi says:

    7:10 RX

  6. stacey says:

    10:52 Rxd

  7. Sonya W says:

    7:44 Rx