WOD:
Sprint Sets: For Time:
250m row
15 pull-ups RX+ chest to bar
9 thrusters 95/65 RX+ 115/80 (55 and over 75/55)
rest 3 minutes
9 thrusters 95/65 RX+ 115/80 (55 and over 75/55)
15 pull-ups RX+ chest to bar
250m row
rest 3 minutes
Repeat all above one more time for a total of 2
Double “Finisher”
After last sprint set, rest 3 minutes then:
500m row for time
Immediately upon of completion of row,
6 minutes to establish 2RM thruster from the floor
Check out Mason Dixon’s menu for next week! August 3
Dalton, Nathele and Damian making box jumps look easy! 🙂
Beware CFHSV – These three will attack if they feal threatened. Dalton, Nathele, and Damian bring the heat when they wod.
Three Crossfitters representing right there! Dalton is like the “Fash” on caffeine!!
“Flash”
11:16 Rx / 1:53 / 145#
A: 10:18 Rx’ed
B1: 500m row in 1:51
B2: 145-155-165 E2MOM
Great programming
A. 7:44-Rx’d
B. 2:25 Lungs gave out
C. 205×2 Thruster
A: 12:44 rx
B: 2:16
C: 100#
Great pictures of all 3 great athletes!
Today’s WOD:
A: 6:56, RX
B: 1:45
C: 205#
Open Gym:
“Lumberjack 20”
25:35, RX…(cramped bad in right quad after OHSs, took 90s to stretch it out, 250m slow hop, then loosened up and back to moving on)
A) 11:54
B) 1:46
C) 135
A. 9:30 scaled to 5 pullups per round
B. 2:14
C. 145
8:59 rx+
1:41.8
205
A. 10:01 ex
B. 2:09
C. 115
A. 7:46 Rx
B. 1:58
C. 195