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