WOD:
A. Hang Power Clean: Build up for a 20RM
10 – 5 – 2 – 1 – 20RM attempt E2:30MOM
B. For Time:
200m run
1 rope climb 15′ RX+ 15′ legless or 20′ with legs
5 ground to overhead 135/95 RX+ 165/115 (55 and over 95/65)
400m run
2 rope climbs 15′ RX+ 15′ legless or 20′ with legs
10 ground to overhead 135/95 RX+ 165/115 (55 and over 95/65)
800m run
3 rope climbs 15′ RX+ 15′ legless or 20′ with legs
15 ground to overhead 135/95 RX+ 165/115 (55 and over 95/65)
Friday Night FIGHT WOD!
Build Up, Break Down
This workout is 3 rounds, each lasting 3 minutes, with 1 minute rest between each round. In this workout, you move through each station, accumulating as many reps as possible of each in 1 minute. The clock will not reset between movements. On the call of “rotate”, athletes must immediately move to the next station for the best score. One point is given for each rep. Your score is the total points accumulated.
BLACK
Round 1: chin over bar pull-ups, over the bar burpees, cleans 135/95
Round 2: chest to bar pull-ups, over the bar burpees, cleans 185/125
Round 3: bar muscle-ups, over the bar burpees, cleans 225/155
BLUE
Round 1: Russian KBS 24kg/16kg, over the bar burpees, cleans 95/65
Round 2: American KBS 24kg/16kg, over the bar burpees, cleans 115/80
Round 3: Goblet squats 24kg/16kg, over the bar burpees, cleans 135/95
RED (Masters 55+)
Round 1: Russian KBS 20kg/12kg, over the bar burpees, cleans 75/55
Round 2: American KBS 20kg/12kg, over the bar burpees, cleans 95/65
Round 3: Goblet squats 20kg/12kg, over the bar burpees, cleans 115/80
Sign up on MBO to reserve your spot! This will be OPEN style, so athletes will be responsible for warming up on their own. We will brief the WOD at 515pm and give heat assignments. Reminder that the 515pm and 615pm regular classes are canceled.
Come FIGHT it out CFHSV!
Strong couple!!!! Nice work guys!!
0700 these two are always working hard.
0700 eh!? cause I see them reppin out at 5:15/6:15 too!! Couples that WOD together stay together!!
Dave and Kristen putting in work every time they enter the gym! They rep it out in any class.
These 2 come anytime, day or night, and they are always working hard! Nice work Kristen and Dave! 🙂
Excited for Friday Night Fights this weekend!
Looking good Dave and Kristen!
A. 140
B. 16:30 Rx+ Legless
A) 165×20
B) 11/15 Rx+, finished all by the last 4 G2O at cutoff
A. 170×20
B 15:53 @135# Pull-ups and row’d
Kristen and Dave are always rockin’ the house! Keep up the hard work!
A. 115 – 185 – 195 – 215 – 175(19) DOUBLE DANG!!!
B. 19:51 RX+ Legless
–Today was the first time running since the groin injury. It didn’t feel great, but it’s an improvement nonetheless.
Yesterday’s WOD :
A. Bench Press 17 reps @185
B. 10:41 rx +
A. 10@115, 5@145, 2@175, 1@195
19 reps 165
B. 19:15RX+
Today’s Wod/8:15am class:
A: 115(10)-185(5)-205(2)-225(1)…190(20RM,PR)
B: 14:17, RX+, leg less
Yesterday’s Wod/Open Gym:
A: 135(10)-195(5)-210(2)-225(1)…180(19Reps)-old 20RM@175#
B: 8:21, RX@135#
Yesterday’s WOD:
A. 100# Bench Press 20RM
B. 12:34 RX+
Awesome picture! Thanks for the constant motivation and support, CFHSV!
A: 75#
B: 2+14 rx (all but last 5 G2OH)
85-135-155-165 135(16) grip gone
19:02 scaled rope climbs
135-185-205-215-185pr
19:41 rx+ legless
205
13:57 rx