WOD:
A. Weakness Work Training: Alternating EMOM for 16 minutes
Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes
1 rope climb
6 pistols (3 each leg)
2 squat cleans
2 squat snatch
2 muscle ups
3-5 ring dips
10m handstand walk
2-4 HSPU, any kind
B. Complete the following for time:
10-9-8-7-6-5-4-3-2-1 reps of:
burpees
T2B
box jumps 24″/20″
Yeah, all-star lineup!! Anna, Jamie, Matthew, and Sonia, working hard.
Fun wod!!!! Hit it hard CFHSV!
Good WOD this morning 0600!
Scaled 15:10
Work on HSPU and pistols…at least the HSPU are getting better, and pistols I think I need more balance and flexibility work,
Worked on MU’s and Handstand Walk but mostly MU’s.
13:43 Rx’d
I had a wonderful time last night celebrating my 3 year anniversary as a member of CFHSV last night under the watchful of of OkieDB. There is no doubt that crossfit has been a life changing experience.
That is awesome Brian. We are very thankful and pleased for your loyalty, dedication, and your pursuit for wellness and elite fitness CFHSV style. Train Hard, Train Smart, Train to Survive!
Home gym during lunch
A. 3 strict ring dips/5 goblet squats w/ kb
B. 11:32
still at Reston CF
did the 12.5 work out: 100# thrusters & chest2bar rounds adding 3
91 rx – 9 pr from last years open…still not very fun though
They’ve got you workin hard buddy…way to represent!
just trying to stay in shape to keep up with you guys!
8:11 rx
I underestimated the T2B. Lucky for me that John Hand was there to get me going again after some early frustration.
8:21 rx’d
12:35 rx’d
I hate burpees! Even more than toes to bar.
Sonia! Matt! Jaime!
11:37 RX
Nice time!
14:22 Rx’ed.
T2B were one by one, but after class TRob gave me some pointers, and I linked 4 just like that-wardrobe malfunction AND shoeless!
Thanks girl!
You’re welcome! Proud of you! 🙂