WOD:
A. Death by 10m Sprint x 10min
With a running clock, perform 1 sprint (10 meters) the 1st min, 2 sprints (10m each) the 2nd min, 3 sprints the 3rd min, and so on adding 1 sprint each minute. Annotate how far you get.
B. 3 RFT:
-6 C2B Pull-Ups
-9 Box Jumps 24/20″ RX+ 30/24″ (MRX 20/18″)
-12 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg)
Rest 3min
2 RFT:
-9 C2B Pull-Ups
-12 Box jumps
-15 KBS
Rest 2min
1 RFT:
-12 C2B Pull-Ups
-15 Box Jumps
-18 KBS
Check out Mason Dixon’s menu for next week. Jan 30
Come support our CFHSV Team at The Big NASTI Weightlifting Competition this Saturday, January 28th at CrossFit Protocol! The competition kicks off at 8AM and should only last about 2-2.5 hours.
Zach brings the thunder when he throws down! Keep showin up and showin out dude!
Looking smooth Zach!
Zach putting in hard work like he has since day one! Keep it up stud! 🙂
Zach is looking like he is about to throw that weight through the roof. Keep it up dude!
A. Completed all 10 min
B. 8:37 Rx+
Look at that handsome man killing it!!
Great WOD!
A. Completed all 10
B. 18:13 RX
13:13 after rest time
ZACH is in going OH ATTACK Mode!! Get some CFHSV!!!!!!
–
Assault Bike Death by Cal = 1 cal EMOM building up for 10min.
WOD RXd C2B Pull-Ups, 24kg KB & 24″ Box
13:14 – 5:00 = 8:14
All UnBroken
Nice work Dennis! That bike would have killed me!
A: complete
B: 15:02 RX….those chest to bar KILL me
Nice picture, Zach!
A) complete
B) 7:50 RX+
8:53 rx+
6:15pm Class:
A: 10min completed
B: 8:31, RX+
– Awesome class Kodi/Nate!