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Tuesday, December 29 2015

Posted by Mandee on December 28, 2015   |   29 Comments

Michael 1Michael 3Michael 2

 

 

WOD:

A. In 5 minutes, build up to a 3RM power snatch

In 5 minutes, build up to a 2RM thruster

In 5 minutes, build up to a 1RM power clean

B. For Time:

4 rounds of “Cindy” (1 round = 5 pull-ups, 10 push-ups, 15 air squats)

15 power snatch  135/95 or 115/80 or 95/65 or 75/55

3 rounds of “Cindy”

15 thrusters  135/95 or 115/80 or 95/65 or 75/55

2 rounds of “Cindy”

15 power clean  135/95 or 115/80 or 95/65 or 75/55

*can adjust load for each barbell exercise during WOD*

Score = time and load(s)

 

REMINDER: We will only have TWO classes on Thursday, New Year’s Eve at 915am and 1030am. There WILL be childcare for both. All classes are canceled on Friday, January 1, New Year’s Day. 

 

Check out Mason Dixon’s menu for next week. Jan 4

To place an order, click here!

 

Yoga is canceled today.

29 responses to “Tuesday, December 29 2015”

  1. Regina says:

    Nice work, Michael! Great pic!

  2. Nathaniel says:

    Get up that rope like somethin’s after ya!

  3. Mandee says:

    Michael! Tearing up those rope climbs! Always working hard and always encouraging others…way to be awesome Michael 🙂

  4. steve price says:

    Great pic of Michael,super nice guy and always working hard!! He can probably get up that rope in about two pulls!

  5. Matt says:

    Michael is as tough as they come @CFHSV.

  6. Patrick says:

    Good job Michael

  7. Bradley F says:

    Michael is the man. Hard worker, great dude, and an awesome crossfitter!

  8. Dani says:

    Michael is such a hard working nice guy!!

    This WOD is deceiving. That’s all I’ll say 🙂

  9. CJ VK says:

    3RM 135
    2RM 165
    1Rm 196
    17:59 @ 115

  10. Nathaniel says:

    A. 175

    B. 225

    C. 255

    D. 11:48 @135

  11. CoachDB says:

    Michael is the cat’s meow, the dog’s bark, and the MMA fighters punch, kick and choke out. Dude is awesome and a true dedicated CFHSV CrossFit Athlete.

    Well no excuse but yesterday I must have tried 185lbs 5 times for the Squat Snatch and I never made it. Could catch it but not hold on as my shoulder would give, so it was sore starting out. No excuse, but I thought it may affect the power snatches, but it did not just a little sore. The Thrusters did hurt. I will have to keep working these, slowly and lightly though.

    3RM Power Snatch = 165lbs
    2RM Thruster = 185lbs
    1RM Power Clean = 235lbs

    WOD RXd = 14:29 at 115lbs

    This hurt me real bad. Pure D Smoke for the Prius Engine I have. Seriously Ouch!

  12. CoachDB says:

    Grand, I want to know your scores?

  13. Eric says:

    A. 165
    B. 215
    C. 245
    135#’s Honestly Im not sure… Mandee was riding me like nickel pony ride on the last set of power cleans 😉

    Great coaching today!

  14. Matt says:

    A: 145/155/195
    B: 17:24 RX @95#

  15. Kyle O says:

    205
    275
    315, missed 345
    15:43@135
    This one was tough!

  16. Michael McClung says:

    Thanks for all the kind words, couldn’t, nor would I want to do this without each of you as well.

  17. Mandee says:

    Today’s WOD:
    A. 120 3RM power snatch
    150 2RM thruster
    185 power clean
    B. 12:36 @ 95
    Yesterday’s WOD
    800m run: 3:10 PR
    Power snatch: 130
    KBS: 82 @ 24kg
    Back squats: 4:49 RX
    1000m row: 4:39

  18. Duke says:

    A-155
    B-185
    C-205
    WOD-13:15@115
    Worked on handstand walk.

  19. Nathaniel says:

    Open Gym – Yesterday’s WOD :

    Back Squats rx @ Body Weight – 4:55

    800m Run – 3:50

    100 KBS @32kg – 5:58

    1000m Row – 3:58

    Power Snatch – 175lbs

    My goal this time was to complete all tests within time cap RX. I was able to do it but my run, row, and snatch all suffered compared to first time.

  20. Mimi says:

    A: 80#
    100#
    115#
    B: 23:40 rx.
    65# PS/ 80# Thruster/ 95# PC
    Go Michael, go! Great working out with the CFHSV model of the day at 3:15!

  21. Tracy says:

    A. 75# 100# #115
    B. 21:14 Rx
    80# power snatch and thruster/ 95# clean

  22. Heath Sharp says:

    A) 185
    B) 250
    C) 305
    WOD – 11:31 @135

  23. jamie cherrypicker says:

    A. 115
    B. 135 strict press for 2
    C. 165, couldn’t turn over 185
    D. 21:43 scaled to strict press for thruster, some chin t to bar pullups, and air squats as low as possible @80#

  24. Justin says:

    165/215/245
    10:22@135

  25. Jeremy M says:

    3:15 Class:
    A: 165
    B: 225
    C: 250
    D: 12:44, RX@135#

  26. Steve Price says:

    A. 135(3)-165(2)

    B. 195(2)

    C. 245

    274 reps Rx@135. This one broke me down!

  27. Shana says:

    110 3RM PS
    140 2RM Thruster
    160 PC

    17:07 @95#