Tuesday, June 11 2013

Posted by Mandee on June 10, 2013   |   21 Comments

Joe PLarry





A. Bench Press: 10-7-4-2-1 E3MOM

B. Complete the following for time of:

500m row

20 hand release push ups

20 KBS 24/16kg

15 hand release push ups

15 KBS 24/16kg

10 hand release push ups

10 KBS 24/16kg

5 hand release push ups

5 KBS 24/16kg

500m row


CFHSV Running & Endurance WOD:

run 200m , rest 1 minute

run 400m, rest 2 minutes

run 600m, rest 2 minutes

run 800m, rest 3 minutes

run 600m, rest 2 minutes

run 400m, rest 1 minute,

run 200m

meet at Randolph track 7pm


21 responses to “Tuesday, June 11 2013”

  1. Melissa D says:

    Best seat in the house!

  2. Tracey says:

    We look like Lucas Parker@ CFHSV. Well sorta

  3. Meredith Werdehoff says:

    I don’t think I have ever had enough weights on my bar to sit like that. ha ha.

  4. Josh Kennedy says:

    A: 185-185-195-195-205-205. Not my best day on the bench
    B: 8min flat

  5. John H says:

    A lot of athletes have been asking how to tape up their hands. David Mcmillion has it down to a science and I know would be more than happy to show anyone how to do it. It is very beneficial if you tend to rip your hands often. Even the Games Champ Rich Froning tapes up… If you do not want to ask David, you can read this article instead. Enjoy!

    thttp://www.crossfitinvictus.com/blog/how-to-tape-your-hands/his article on how to do it.

  6. Joe L says:

    A. 135-155-185(fail)-185-195
    B. 10:47 Rx’d

    Big turnout @ 0600.

  7. Rowed Kill says:

    Great lunchtime class today and instruction.
    Paul MC had the hammer down.
    Bench = 200lbs This is one area that will take awhile to fully heal
    WOD as RXd = 7:02
    Stay hydrated as today is a very high heat index and tomorrow is supposed to be a 100 heat index.

    BTW who all has sore abs??

  8. HomeSchool CFHSV CrossFit Girl says:

    Bench = 40lbs
    WOD scaled = 7:30
    ROW 250
    12,7, 5 Push-ups and KBS 10lbs

  9. Bradley says:

    A. 205

    B. 9:39 Rx

  10. Nathaniel says:

    10-165 / 7-185 / 4-205 / 2-225 / 1-250X

    8:49 w/ 2pood…not by choice

  11. Kerri says:

    A) 105-120-130-135-140-145(pr)
    B) 8:10

  12. David M. says:

    A) 255 PR by 20#
    B) 9:08 with vest (by choice) and 2 pood (not by choice)

  13. Meredith Werdehoff says:

    A) 90# PR
    b) 8:47 scaled- did 25, 20, 15, 10, 5 w/16kg (no rowing)

  14. Mac says:

    a: 290 PR
    b. 7:56 rx

    wtg Dennis and all 2 pooders!

  15. Tracey says:


  16. Jamie says:

    145 (pr), 11:40 rx

  17. JMAC says:

    Agreed. WTG – 2Pood folks. That was a tough HOT one… I think I didn’t cool down until 2200hrs.

    a. 175
    b. 10:08

  18. Foster says:

    A. 235

    B. 7:49