Deadlift = 6 – 5 – 2 – 2 – 1 E3MOM
4 minute AMRAP of:
– 3 Deadlift 305/210 RX+ 365/240 MRX 255/125
-12 Rower Sit-ups RX+ 12 GHD
-24 Double Unders
Rest 3 Minutes, adjust weights
6 minute AMRAP of:
– 6 Deadlifts 205/140 RX+ 255/175 MRX 165/115
-16 Rower Sit-ups RX+ 16 GHD
-32 Double Unders
Nothing like being cheered on by some friends to finish strong! Way to be 7am ?
There’s my girl. Float like a butterfly, sting like a beast. Keep crushing it Clair and all of our supportive 7am friends!
That trio will sit you on your @$$. Three of the best athletes in the gym pound for pound and any age group.
Joe? Everyone knows he is the Gov. of 0700 look at him overseeing his accomplshments in his class.
Bad to the bone!
Great team WOD that day! CFHSV always supports and encourages one another and it’s awesome to watch. Coach em up Joe!
Subbed bench press for DL @ same %’s
Scaled to:
5 hip ext
:20 high plank
24 DU
(3+ the :20 hold)
10 hip ext
:30 high plank
32 DU
(4)
365-405-435-455-505
3/3+6 rx+
A. Could not my numbers this AM
B. 3+2/3+11 rx+
AM Open Gym: yesterday’s WOD
Weighted Pull-Up: 56# (pr)
Weighted Ring Dip: 80# (pr)
WOD: 10:51 RX+ (25/15/15/15/15/15)
—————————————————
PM Open Gym: today’s WOD
A. 240(6) – 255(5) – 270(2) – 270(2) – 285(1)
B. 3+4 RX+ / 4+10 RX+
9:15 AM Class WOD –
A. 335(6) – 365(5) – 385(2) – 385(2) – 400(1)
B1. 3 + 9 rx+
B2. 3 + 18 rx+
Greg Glassman says that the fun of CrossFit is in the community and it’s certainly true at CFHSV. It was a blast to WOD with 9:15 today. Lots of energy as the hammerhead sharks of 9:15 circled in a feeding frenzy of lifting, laughing, and throwing down!
PM Open Gym – Yesterday’s WOD scaled :
14:44 scaled
100 Front Squats @135 for time with 10 C2B penalty per break
AM Open Gym – Yesterdays WOD:
18:43 Rx+
PM Open Gym – Today’s WOD:
DL: 335(6) – 355(5) – 380(2/2) – 400(1)
3+23/4+24 Rx+
1:30pm Open Gym:
A: 365(5)-385(5)-405(5)-405(5)-365(5)
B1: 4+1, RX+
B2: 4+10, RX+
– That’s one good looking group of crossfitters!
Smokin numbers and scores!!
Those are some beasts right there!
3+1/3+2 rx
A. Deadlift: 365 x 6, 405 x 5, 435 x 2, 455 x 2, 500 x 1 (x)
B. 3 + 30 @ 305, scaled to 24 sing. per round
3 + 6 @ 205, scaled to 32 sing. per round
3+18/3+3 Rx
4,4+19 Rx+