“Where’s the BarBell?” by DB
For Time: (35min cap)
800m Run/ROW or 2km Assault Bike
5 Muscle-Ups (Ring) MRX Chest to Bar Pull-ups
25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′
600m ROW/Run or 1.5km Assault Bike (opposite)
10 Muscle-Ups (Bar) MRX Burpee Pull-ups
40 Handstand Push-Ups MRX Hand Release Push-Ups
400m ROW/Run or 1km Assault Bike (opposite)
15 Muscle-Ups (Bar or Ring) MRX Burpee Chest to Bar
60 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
Core Development
10 Kettlebell Goblet Sit-Ups
15 V-Ups
20 Barbell Sit-Ups to Press
25 Barbell Good Mornings
30 Ball Slams
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Learn more about the Open here!
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Get it Kathy! My shero!
KATHY!! I love seeing Kathy walk through the door cool, calm, and collected. Kathy has been a steady force in the 6:15 class for YEARS at CFHSV now. She’s all about her business, encourages others, and got a great smile with a slick sense of humor. She’s a personal favorite 😊 She hasn’t backed down from a WOD yet as you can see. Shes touting that plate like it ain’t nuthin. You rock Kathy!
Love this picture of Kathy doing what she does best — putting in work! This woman is so awesome and I’m so very glad she walked through our doors many years ago. She’s got a fighting spirit paired with an easy going demeanor which makes for a perfect combination of determination and perspective all rolled into one. She’s always smiling, always friendly, and a truly lovely person 💜 CFHSV has been better every day since Kathy joined our community! 😁
A. 29:15 scaled life (run/bike; no MUs; 30 HSPU)
B. Complete
25:02 rx+ (run/row/run & ring/bar/ring)
23:26 rx+ (run/row/run & ring/bar/bar)
2+46 run/row/run, scaled to all BMU and 20 HSPU w/2 ab mats
23:28 rx+ ( run, row, run & ring, bar, ring )
22:42 Rx+ (run, row, run & ring, bar, 15 bar & 6 rings just for kicks and giggles)
Open Gym: Yesterday’s WOD
Rx@155 11:24
“Barbell Brawl” by DB
For Time: (16min cap)
250m Row or 0.6km Assault Bike or 200m Run
10 Shoulder to Overhead
250m Row or 0.6km Assault Bike or 200m Run
15 Hang Power Cleans
250m Row or 0.6km Assault Bike or 200m Run
20 Back Squats
250m Row or 0.6km Assault Bike or 200m Run
25 Deadlifts
250m Row or 0.6km Assault Bike or 200m
Run Loads = 155/105 RX+205/135 MRX 135/95
Kathy !!! Tough as nails and kind as can be !!
Tenacity at its finest !!!!
21:02 Rx+ (ring MUs on the 15s)
31:58 Scaled (BMU across and Rx+ Kettlebell)
Row, Bike, Run
21:57 Rx+ (run, row, run & ring, bar, bar)
20:15 scaled
All run
burpee jumping pull-ups for MUs
15lb thrusters for WBS
knee hand release push-ups for HSPU
right arm KB snatch 16kg for KBS
30:07 Rx+
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