WOD:
For Time:
-800m Run
-16 Back Squats 135/95 RX+ 165/115 MRX 115/75
-600m Row
-12 Front Squats
-400m Run
-8 Back Squats
-200m Row
-4 Front Squats
-200m Run
– 2 Back Squats
– 400m Row
– 4 Front Squats
-600m Run
– 6 Back Squats
-800m Row
– 8 Front Squats
**can start with the run or row portion**
BLACK: In teams of two males or two females,
In 10 minutes, establish a 1RM Snatch and a 1RM Clean & Jerk
(athletes will have one bar to share, one athlete will perform the snatch and the other will perform the clean & jerk)
Rest 2 minutes
8 Minute AMRAP of:
100 Double Unders
50 Thrusters 95/65
15 Bar Muscle-Ups
(athletes may divide the work however they choose, only one athletes can work at a time)
Score = Heaviest Snatch + Heaviest Clean & Jerk + Total Reps From AMRAP
BLUE: In teams of two males or two females,
In 10 minutes, establish a 1RM Snatch and a 1RM Clean & Jerk
(athletes will have one bar to share, one athlete will perform the snatch and the other will perform the clean & jerk)
Rest 2 minutes
8 Minute AMRAP of:
50 Double Unders OR 50 Ski Mogul Jumps
50 Thrusters 75/55
15 Pull-Ups
(athletes may divide the work however they choose, only one athletes can work at a time)
Score = Heaviest Snatch + Heaviest Clean & Jerk + Total Reps From AMRAP
RED: In teams of two males or two females,
In 10 minutes, establish a 1RM Snatch and a 1RM Clean & Jerk
(athletes will have one bar to share, one athlete will perform the snatch and the other will perform the clean & jerk)
Rest 2 minutes
8 Minute AMRAP of:
50 Double Unders OR 50 Ski Mogul Jumps
50 Thrusters 65/45
15 Pull-Ups
(athletes may divide the work however they choose, only one athletes can work at a time)
Score = Heaviest Snatch + Heaviest Clean & Jerk + Total Reps From AMRAP
Sign up on MBO to reserve your spot for Friday Night Fight! This Friday, June 9th at 515PM. Childcare WILL be available.
Our regular 515PM and 615PM classes will be canceled.
Click here to sign up for Catered Fit! Delivered daily to CFHSV!
Once you sign up, you will receive the menu via email weekly.
I believe this is Ms. Laura and she is not a lady to mess with! This woman is strong and humble as hell 😊 So glad I get to workout with her!
That feeling you get when you show up solo to a partner wod and have to be this chick’s “virtual partner”… don’t let that be you. She will virtually kill you.
Laura is a skilled and polished CrossFitter who is always working hard! Keep it up stud! 🙂
Laura Cross is the real deal and she does it all smooth and calm like. Keep killin em softly!
awesome pic.
Ps. Need a FNF partner.. @TJ
Cute glasses, check! Swirly Twirly blonde pony, Check! Gorgeous arm muscles, Check! Making everything look really easy, Check! Must be Laura Cross(fit).
Looking great girl! You’re a lovely addition to the CFHSV afternoons 🙂
24:23 Rx.
P.S. – I am an idiot and rowed an extra 150 m. Sorry for the bad info, Eric. 😂
27:07 Rx
31:07 scaled to mrx
Diego, thanks for making me stop walking. I needed that!
And it was great getting to row next to you Mr. Dennis B! I’ve missed you.
AM Open Gym – Yesterday’s WOD :
A. Deadlifts – 6 x 4 @375
B. 6:10 rx +
Looking good Laura. One hard working lady. Keep it up!
A. 375 x 3 across
B. 5:57 Rx+
AM Open Gym – Yesterday’s WOD
31:08 RX
AM Open Gym: Yesterday’s WOD
A: 265 across for 2 reps
B. 6:40 RX+
PM Open Gym: Today’s WOD
27:28 RX+
PM Open Gym – Today’s WOD:
24:43 Rx+
PM Open Gym – Today’s WOD :
23:30 rx +
27:58 rx+
6:15pm Class:
24:41, RX+🤢☹️🙅🏻♂️
– Awesome class Bradley/Nathaniel! Laura is one bad gal! Strong, fast and super nice!
A.) 27:31 Rx+ back = 🔥
B.) Gymnastics Conditioning
EMOMx5
3 strict C2B + 3 kipping C2B + 3 Bar MU
I love this girl! 😍😍 So blessed and so thankful to have this beautiful woman in my life!! Love watching this girl improve each day! 💪🏻💪🏻 Ps. She beat me in today’s wod 😆💪🏻 27:03 Rx+
That’s my girl Laura!! Such an awesome person to be around and an amazing athlete! So glad she’s now at CFHSV!!
27:17 RX+
AM Open Gym: Yesterday’s WOD
A: 235 across for 2 reps
B. 7:12 RX+
PM Open Gym: Today’s WOD
30:23 RX+
33:18 Rx+ … like 95% sure. 🎃
25:14 rx+
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