#### Tuesday, June 2 2015

Posted by *Mandee* on June 1, 2015 | 27 Comments

**WOD:**

A. Clean Combos = 3 power clean to 2 squat clean E2MOM for 5 sets

B. 3 max rep AMRAPS

3 minute AMRAP of:

12 over the bar/lateral burpees

9 deadlifts 165/115 or 135/95 or 115/80

6 power cleans 165/115 or 135/95 or 115/80

3 squat cleans 165/115 or 135/95 or 115/80

max reps pull-ups

*rest 3 minutes*

Score = total pull-ups from all 3 AMRAPs

**FRIDAY NIGHT FIGHT WOD!**

**Complete the following for time:**

**BLACK**

Row 25 Calories

1 Rope Climb

15 Thrusters 115/80lbs

1 Rope Climb

100 Double-Unders

1 Rope Climb

15 Power Cleans 115/80lbs

1 Rope Climb

Row 25 Calories

**BLUE **

Row 25 Calories

15 Thrusters 75/55lbs

100 Singles

25 KBS 24/16kgs

100 Singles

15 Power Clean 75/55lbs

Row 25 Calories

**RED (Masters 55+)**

Row 25 Calories

15 Thrusters 65/45lbs

100 Singles

25 KBS 16/12kgs

100 Singles

15 Power Clean 65/45lbs

Row 25 Calories

**Sign up on MBO to reserve your spot! This will be OPEN style, so athletes will be responsible for warming up on their own. We will brief the WOD at 515pm and give heat assignments. Reminder that the 515pm and 615pm regular classes are canceled.**

**Come FIGHT it out CFHSV!**

**Order your Mason Dixon Paleo Prepared Meals! **

Here’s next week’s menu! Meals Master Spreadsheet – 6-8-15-2

Click here to place an order!

Stacey P…my rowing partner 🙂 I’ll be glad when both of us can run again!!

Wendy… My rowing buddy!!!

Stacey and Wendy P working hard on those rowers!! 🙂

Stacey and Wendy P. make rowing look like a peaceful journey. Alwys working working…way to represent

A-185

B-32@135

A. 165

B. 66 @ 135

A. 215 across

B. 77 Pull-Ups @165

Open Gym – Yesterday’s WOD :

A. 365 ( 15lbs off of my 1RM )

B. 83 reps @135

A. 185-195-195-195-195

B. 37 + 17 + 21 = 75 RX @ 165

Yesterday’s Wod

A. 135-185-225-255-275-305-325 (10# PR)

B. 16 + 12 + 17 = 45 RX @ 135

Wendy and Stacey!!! Looking awesome on the rowers!

If anyone needs a babysitter for Friday Night Fights, we are doing a Parents’ Night Out at the Matrix from 5:30-8:30. CrossFit parents can drop off up front at 5:15. Flyers posted at the gym 🙂

A.245

B 24 pull ups @ 165

A. 185 across

B. 21-13-15=49 Pull Ups @ 165#

Yesterday’s WOD:

A. 305 PR

B. 23-21-23=67 @ 135#

A. 145 across

B. 69 pull-ups @ 115#

Open Gym: Yesterday’s WOD:

A. 245 (missed 265)

B. 63 @ 95#

A: 95# across

B: 14-10-10=34 PU @80#

A. Sn and CJ technique work.

B. 3PC+2C+1 Jerk. 125#

C. Scaled: 6 burpee, 5 DL, 4 PC, 3 C, 2 Jerk, 10 pull ups, rest

Yesterday’s WOD:

A: 325#, PR

B: RX @135#, 21-19-22=62 reps

Today’s WOD:

A: 195 across

B: 54 reps, RX at 165#

A. 145

B. 12@ 80

Stacey and Wendy P fierce on those rowers!

A) 125

B) 51 pull ups @95#

Open Gym: Yesterdays WOD

A. 435(F)-445(F)-435(PR)

B. 39 reps @ 135

Big time weight

Great Job Steve!!!!!

there u go steve

A: 115- 125-125-125-125

B: 28@ 115

185-195-205-215-205

46/28/21=95 @ 165

Two strong ladies making those rows look like a walk in the park!

A. 105

B. 57 (23-18-16) @95#

225

79@164