WOD:
A. Power Clean 3-3-3-3-3 E2MOM
B. 20 minute on the minute drills:
Even: 5 front squats: 185/175/165/155/135/115/105/95/85/75/65
Odd: 5 pull ups: ring/CTB/COB/ring rows
If you can’t keep up, sit out 1 minute then jump back in
Running & Endurance WOD:
12 x 200m, easy 200m jog between each
rest 5 minutes, then
3 rounds for time of:
60 second flutter kicks
90 second plank hold
meet at Randolph track at 7pm
Go Candace!! Great squat!!
Go Candace!
Power cleanin’ it up lately.
The Huntsville Track Club’s summer Cross Crountry runs begin tonight hosted by Fleet Feet and goes through August 13th. If you can’t make CFHSV-e on Tuesday nights, this is an awesome alternative. There’s a 1,2,3 mile option or do all three runs. 1 mile begins at 6:15pm, 3 mile at 6:30 and 2 mile at 7:10. $8 Entry fee for entire summer; water and gatorade provided.
http://www.huntsvilletrackclub.org/HTC_Races/CCRUNS2013.pdf
A. 135 throughout
B. 135-115, CTB throughout
Super fortunate getting to work out in the lunchtime class with a bunch of strong CrossFit Gentlemen. Super Motivating and the only reason I finished.
195 Tap n Go all reps/185 Front Squats across/C2B pull-ups
Thanks for tightening me up Josh as Patrick the Starfish was wanting to come out. I wanted to stop after 10 minutes.
Patrick paid me a visit too. But, thanks to Tracey, she made him go home.
175 / 165 / COB
215/ 165/ COB
185
155 with vest and CTB
145/115/worked on butterfly technique
145/115/banded pullups
245 / 225 / CTB
Score was for Mac