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Saturday, October 14 2017

Posted by Mandee on October 13, 2017   |   14 Comments

 

 

Front Squat = 6 – 5 – 3 – 2 – 1    E3MOM

“Nowhere to Hide” by DB

12 minute AMRAP of:

-6 Bar Facing Burpees
-5 Deadlifts 155/105  RX+ 185/125  MRX 125/85
-4 Hang Power Clean
-3 Front Squats
-2 Jerks

Core Development

-1 min High Plank Hold (accumulate)

-25 Evil Wheels
-1 min Low Plank Hold (accumulate)

-25 Hip Extensions

 

 

 

CFHSV Running & Endurance WOD:

600m run into 100m sprint

rest 3 minutes

9 x 100m sprints with 100m recovery walk between efforts

1 mile recovery run

 

 

 

Our Annual Barbells For Boobs event is Saturday, October 28th! Help CFHSV repeat for the third year in a row as Alabama State Champions! Get registered today and start fundraising!!

14 responses to “Saturday, October 14 2017”

  1. Nathaniel says:
    October 13, 2017 at 8:35 pm

    Bunch a bad CrossFitting ladies rowing all out! Sadie, Lacey, Payton, and Shannon wearing it out as usual! Ride those rowers into the ground!

  2. Matt says:
    October 13, 2017 at 10:16 pm

    Wear it out!

  3. Mandee says:
    October 14, 2017 at 7:17 am

    So many awesome ladies working hard and showing out! Keep it up rockstars ?

  4. John H says:
    October 14, 2017 at 10:07 am

    Some pretty and awesome women right there!

    215-230-245-260-270

    8+3 rx. 185 felt too heavy… ??‍♂️

  5. Steve Price says:
    October 14, 2017 at 10:28 am

    A. 275 x 6, 295 x 5, 325 x 3, 345 x 2, 365 x 1

    B. 4 + 18 Rx

  6. CJ VK says:
    October 14, 2017 at 12:23 pm

    A. 185(6)-205(5)-215(3)-235(2)-250(1)
    B. 6+15 Rx PR* (6+7 Rx last year)
    C. ✅

  7. Mandee says:
    October 14, 2017 at 1:02 pm

    8AM: Running and Endurance

    Nursing a tweaked hip so did alternating stationary lunges instead of front squats for strength:
    A. 105(6) – 125(6) – 145(4) – 155(4) – 165(2)
    B. 7 + 16 RX+
    C. Completed

  8. Michael Little says:
    October 14, 2017 at 5:32 pm

    225/245/275/300(x)/300(x)

    7 + 8 Rx+

  9. Jeremy M. says:
    October 14, 2017 at 10:58 pm

    11:30 Open Gym:
    5 rds for time:
    20 deadlifts @185#
    20 cal on assault bike
    15 hspu
    21:18, RX

  10. Mac says:
    October 15, 2017 at 1:36 am

    365 or 385 at the end

    7+9 rx+

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    October 19, 2017 at 5:00 pm

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