Tuesday, July 16 2013

Posted by Mandee on July 15, 2013   |   15 Comments

Nate and Daniel 2Nate and Daniel 1

Paul and Jason 1Paul and Jason 2




A. Every even minute for 20 minutes:

2 clean & jerks (full squat), a tough 2

Males choose from 225, 205, 185, 155, 135, 95

Females choose from 155, 135, 95, 75, 55, 45

Every odd minute for 20 minutes:

4 pistols or pistol scales

B. 6 minute AMRAP of:

12 wall ball sit-ups, anchored 20/14

10m burpee broad jumps

12 KB goblet squats 72/55/35


CFHSV Running & Endurance WOD:

4 x 200m

progressively getting faster each 200m until the last 200m is an all out sprint

rest: 200m easy job (no walking allowed)

rest 3 minutes, then

1600m time trial (compare to 6/18)

meet at Randolph track at 7pm

15 responses to “Tuesday, July 16 2013”

  1. Tracey says:

    Rugging the knees….. Grrrrrrrr

  2. AP says:

    A. 155
    Sneaky good aerobic wod, especially if you do it as intended. Started at 155 but had to drop after 4 reps, wasn’t until DMX came on that I found my groove and a lucky few of you were treated to my gangsta dance moves…you know who you are!

    B. Rx’d 3 + 10 meters at 2 pood.

    • Erin S says:

      I just didnt know about your mad dance moves until this morning. Very impressive! 🙂

    • Felicia says:

      I am just sad that I didn’t get to see them! Is there a way to request music? Just a song every now and then?

    • meag says:

      Your dancing was the first thing I saw when I got out of my truck. I love starting the day with a laugh =]

    • Brad E says:

      Heard about this! Mad I missed it.

  3. Eric says:

    175 across
    Pistols to box

    3 rounds +22. Rx

  4. Mandee says:

    A. 125# across, pistols rx’d
    B. 3 + 6m at 24kg

  5. Nathaniel says:

    A. 205 across / pistols rx

    B. 3 + 12 / 32kg

  6. Kerri says:

    A)135 across/ pistols Rx’ed (as best as I could)
    B) 3+10m/24kg

  7. Adam Campbell says:

    A. 165# across / pistols RX (a bit rough…)
    B. 3 / 32kg

  8. David M says:

    185# across had to skip a pistol round and scale a few
    2+12. Ugg.

  9. Justin says:

    6 pistols each round
    4+2 2pd

  10. Stacey says:

    85# across, power cleans. No squats bc of the back.
    Pistols rxd, thanks to Coach Rauer, she gave the class one thing to try and BOOM! I have pistols on my weak leg! I can’t believe how just saying one thing can click and another movement checked off the list.
    Great coaching today Tracey!