WOD:
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
Best seat in the house!
We look like Lucas Parker@ CFHSV. Well sorta
I don’t think I have ever had enough weights on my bar to sit like that. ha ha.
A: 185-185-195-195-205-205. Not my best day on the bench
B: 8min flat
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.
I would be happy to show anybody. I learned how from our very own Josh G. So he can show you too.
This is the correct link.
http://www.crossfitinvictus.com/blog/how-to-tape-your-hands/
A. 135-155-185(fail)-185-195
B. 10:47 Rx’d
Big turnout @ 0600.
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??
Dude, nice work!
Bench = 40lbs
WOD scaled = 7:30
ROW 250
12,7, 5 Push-ups and KBS 10lbs
A. 205
B. 9:39 Rx
10-165 / 7-185 / 4-205 / 2-225 / 1-250X
8:49 w/ 2pood…not by choice
A) 105-120-130-135-140-145(pr)
B) 8:10
A) 255 PR by 20#
B) 9:08 with vest (by choice) and 2 pood (not by choice)
A) 90# PR
b) 8:47 scaled- did 25, 20, 15, 10, 5 w/16kg (no rowing)
a: 290 PR
b. 7:56 rx
wtg Dennis and all 2 pooders!
140#
7:33
145 (pr), 11:40 rx
Agreed. WTG – 2Pood folks. That was a tough HOT one… I think I didn’t cool down until 2200hrs.
a. 175
b. 10:08
A. 235
B. 7:49