WOD:
A. Spend 10 minutes working on bar muscle ups or burpee pull ups
B. Spend 10 minutes working on Hang Power Clean
C. 3 rounds for time of:
10 back squats 135/95 or 115/80 (masters 55 and over 95/65)
5 bar muscle ups or 5 burpee pull-ups
10 hang power clean 135/95 or 115/80 (masters 55 and over 95/65)
CFHSV Athletes now have FOUR days/times to come in to perform the Open WOD for record:
Frodays at 915am
Fridays at 515pm
Saturdays at 12pm
Sundays at 1pm
Jamie can back squat more than you…..
This picture makes me smile!!! Jamie, you are strong, but you are also strong hearted!!! Thank you for helping me Saturday! It was a joy watching you attack that bar and proving what hard work can achieve!!
Jamie!!!!! Every bit as sweet as she is strong 🙂
Jamie!!!!! This makes me smile 🙂
I love this strong woman, she puts in work. Plus, she’s got amazing Karate Kid insight.
J-Flynt!
Weather aware and super strong! What else do you need?
Love this pic!
JFlynt! Accountabilibuddy!! You complete me. I can’t live without you. You are super woman!!
Jamie, J-Flynt, superwoman!!!!! She can LIFT!!! Just walk up to the bar and pick it up.
Jamie! I challenge you to a back squat competition. Heavy weights, cool socks and shoes are only requirements to enter…and I think you always got that down!
Your smiles at the gym always make my day! Keep squating that weight and get your butt to BBOLC!
Git it Jamie!!! So strong!! My hero!!
Great work Jamie! 🙂
Good luck to everyone this week with the open! I can’t make it Friday or sat but am very excited to see how we represent!
I Need Some Jamie In My Life! Will You Please Quit YouR Job so You Can come Smile And Yell At The 9 am’ers?
Thanks To nathaniel And Dennis For Helping Me With The Bar Thingamajiggers. Nate watch The Hand! 🙂
Small, but fun class at 11:30 with some great coaching by Nathaniel. 9:15 RX’d at 115. first time I’ve done cleans in a couple of week and happy that my wrist didn;t hurt.
Rx’d 6:14 started with Bar Muscle ups then went to burpee pull ups.
8:35, scaled. Slowly getting the hang of Crossfit-standard pull-ups and squats!
Nice work Ben!
Rx’d at 135/BMU’s
5:38
8:13 only scaled to jumping pullups.
Thanks for the kind words. You all make it worthwhile to come throw some weight. Now let’s get ready for the open!!!!
Jumped back into it today after a week of rest. Went easy and light, felt really good. Bring on the Open!
4:37@115lbs/BMU
Good job Dean! 🙂
11.1 is 14.1!! Looking for a PR from my last effort in 2011.