Thursday, January 26, 2017

Posted by Mandee on January 25, 2017   |   13 Comments






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

To place an order, click here!



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. 

13 responses to “Thursday, January 26, 2017”

  1. Nathaniel says:

    Zach brings the thunder when he throws down! Keep showin up and showin out dude!

  2. KOBRA says:

    Looking smooth Zach!

  3. Mandee says:

    Zach putting in hard work like he has since day one! Keep it up stud! 🙂

  4. Bradley says:

    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+

  5. Sarah says:

    Look at that handsome man killing it!!

  6. BP says:

    Great WOD!

    A. Completed all 10
    B. 18:13 RX

  7. CoachDB says:

    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

  8. Mimi says:

    A: complete
    B: 15:02 RX….those chest to bar KILL me
    Nice picture, Zach!

  9. Heath sharp says:

    A) complete

    B) 7:50 RX+

  10. Justin says:

    8:53 rx+

  11. Jeremy M. says:

    6:15pm Class:
    A: 10min completed
    B: 8:31, RX+
    – Awesome class Kodi/Nate!