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Tuesday, August 11 2015

Posted by Mandee on August 10, 2015   |   18 Comments

Kristen 1Kristen 2

Dave 2Dave 1

 

 

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!

18 responses to “Tuesday, August 11 2015”

  1. Brittnie says:

    Strong couple!!!! Nice work guys!!

  2. Eric says:

    0700 these two are always working hard.

  3. Dani says:

    0700 eh!? cause I see them reppin out at 5:15/6:15 too!! Couples that WOD together stay together!!

  4. Nathaniel says:

    Dave and Kristen putting in work every time they enter the gym! They rep it out in any class.

  5. Mandee says:

    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!

  6. Bradley says:

    Looking good Dave and Kristen!

    A. 140

    B. 16:30 Rx+ Legless

  7. George C says:

    A) 165×20
    B) 11/15 Rx+, finished all by the last 4 G2O at cutoff

  8. Eric says:

    A. 170×20
    B 15:53 @135# Pull-ups and row’d

  9. Kobra Kodi says:

    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.

  10. Nathaniel says:

    Yesterday’s WOD :

    A. Bench Press 17 reps @185

    B. 10:41 rx +

  11. Zac J says:

    A. 10@115, 5@145, 2@175, 1@195

    19 reps 165

    B. 19:15RX+

  12. Jeremy M says:

    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#

  13. Mandee says:

    Yesterday’s WOD:
    A. 100# Bench Press 20RM
    B. 12:34 RX+

  14. Kristen says:

    Awesome picture! Thanks for the constant motivation and support, CFHSV!

  15. Mimi says:

    A: 75#

    B: 2+14 rx (all but last 5 G2OH)

  16. jamie cherrypicker says:

    85-135-155-165 135(16) grip gone
    19:02 scaled rope climbs

  17. Justin says:

    135-185-205-215-185pr
    19:41 rx+ legless