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Saturday, September 10 2016

Posted by Mandee on September 9, 2016   |   12 Comments

bear-crawl

 

 

WOD: “Lift Up Autism”

“LUKE”

5 minute AMRAP of:

4 power cleans 155/105

24 double unders

10 pull-ups

rest 3 minutes, then:

4 minute AMRAP of:

4 front squats  155/105

10/8 barbell push-ups

24 double unders

rest 3 minutes, then:

3 minute AMRAP of:

8 deadlifts  155/105

10 WBS  20/14  10’/9′

 

What is Lift Up Autism? Click here to learn more about it and donate to a great cause!

 

CFHSV Running & Endurance WOD:

0:00 – 1:00     Run as far as possible
1:00 – 3:00     Rest and walk back to starting line
3:00 – 4:00     Run as far as possible
4:00 – 6:00     Rest and walk back to starting line
6:00 – 7:00     Run as far as possible
7:00 – 9:00     Rest and walk back to starting line
9:00 – 9:45     Run as far as possible
9:45 – 11:45   Rest and walk back to starting line
11:45 – 12:30 Run as far as possible
12:30 – 14:30 Rest and walk back to starting line
14:30 – 15:15 Run as far as possible
15:15 – 18:00 Rest and walk back to starting line
18:00 – 19:00 Sprint 200m (down and back)
19:00 – 20:00 Sprint 100m (down)
20:00 – 21:00 Sprint 200m
21:00 – 22:00 Sprint 100m
22:00 – 23:00 Sprint 200m

12 responses to “Saturday, September 10 2016”

  1. Maude says:
    September 9, 2016 at 9:20 pm

    Lunchtime class!

  2. Brian A says:
    September 10, 2016 at 9:05 am

    “LUKE”. 4+4
    B. 3+4
    C. 3+7

  3. Justin says:
    September 10, 2016 at 9:35 am

    4+31/3+30/3+12

  4. Mimi says:
    September 10, 2016 at 11:04 am

    “Luke”
    3+1 RX
    B: 2+ 17 (scaled to 85# power cleans instead of FS)
    C: 2+6 (scaled WBS to quarter squat)

  5. Shana says:
    September 10, 2016 at 11:59 am

    Did today’s WOD back at home

    “Luke”
    4+2 RX

    B: 4+26

    C: 3+8

  6. BP says:
    September 10, 2016 at 12:37 pm

    A. 3+16 – sc to 12 DU
    B. 3+1 – sc to 12 DU
    C. 4 RX

  7. CoachDB says:
    September 10, 2016 at 12:54 pm

    That has to be one of my favorite pics. I love the Bear Crawl and this picture epitomizes the bear crawl. Looking Good Bad News Bears 🙂
    A Great Big Kudos to all the performed the “LUKE” WOD and supported Lift Up Autism!
    CFHSV is always setting the highest standards and compassion to out counterparts.

  8. KOBRA says:
    September 10, 2016 at 1:13 pm

    A. 5+4 RX

    B. 4+5 RX

    C. Had to change this part up a bit due to being away and lack of equipment.

  9. Nathaniel says:
    September 10, 2016 at 2:09 pm

    Big shout out to CFHSV and all those that showed up and showed out today! Great atmosphere and attendance to represent for LUKE and all those alike. Thank you CFHSV!!

    LUKE : 5 + 33

    B. 4 + 14

    C. 3 + 10

  10. Mandee says:
    September 10, 2016 at 2:21 pm

    A. 5+1 RX
    B. 5 RX
    C. 4+6 RX
    Awesome job to all those who came out to support Lift Up Autism! Tons of awesome athletes giving it their all for a great cause!!

  11. CoachDB says:
    September 10, 2016 at 4:02 pm

    Knocked out the “LUKE” WOD
    RXd = 3rds +2reps
    Lift Up Autism!

  12. mac says:
    September 10, 2016 at 4:28 pm

    5+2
    4+3
    3+10