“A Test” by DB
For Time:
400m Run
21 Pull-Ups
9 Thrusters 135/95 RX+155/105 MRX 115/75
REST 2min Add/Drop Weight
400m Row
15 Thrusters 115/75 RX+135/95 MRX 95/65
15 Chest to Bar
REST 2min Add/Drop Weight
100 Double Unders
9 Bar Muscle-Ups MRX 9 Burpee Chest to Bar
21 Thrusters 95/65 RX+ 115/75 MRX 75/55
*Athlete can pick any order to do the A Test* i.e. top to bottom, bottom to top, or middle to top to bottom etc..
Core Development x 3-4 rounds
10 GHD Sit-Ups to 10sec GHD Sit-up hold
10 Hip Extension to 10sec Hold (straight out)
10 Ball Slams
Swing that thang, Dave!
15:26 rx (2:45-3:55-4:46)
2019: 14:49 rx (2:54-3:52-4:03)
Dave goes by many names but ultimately he’s a CrossFit spirit and guide for those of us that need a boost through comic relief to reach our fitness potential. My man Dave is a class act through and through and he’s brought nothing but effort and positive energy since joining the gym. He happens to have a rock’n family that represents the gym too. Thanks for the effort, passion, and sincerity buddy. Keep lappin em!!
Dave K is nothing but awesome and we absolutely love having him at CFHSV! He’s an encourager and motivator for anyone within an earshot, and his wit and sense of humor are always spot on. Dave puts in the work and has been committed since day one. Keep after it, Dave! ?
18:30 Rx
Dave is the man. Easily has best beard in the gym. Glad to know him.
14:25 scaled
bike instead of run
135# push press across
Dave got the aqua center runnin too smooth. Only thing you need to do. To make it a first rate facility is to raise that water temperature about 15-20 degrees.
That water too cold Dave.
16:24 rx
So true, Paul ?
Y’all just aren’t swimming hard enough, haha.
14:32 rx+
14:08 Rx+ (in order, top down)
14:15 RX+ (in order)
12:08 RX+!in order with one extra MU
14:39 rx
CFHsv workout from yesterday, 2/10/2020:
A1: BenchPress – 185(5)-205(5)-215(5)-230(5)
A2: PowerClean – 135(5)-185(3)-220(2)-245(1)
B: Power Tower for Max Points –
248, RX @185# across (14/13/13/11/11)