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Tuesday, March 4 2014

Posted by Mandee on March 3, 2014   |   19 Comments

CarolineIMG_0233Clair

 

 

 

WOD:

A. Back Squat: 5 sets of 5 reps   E3MOM

B. Sprint Sets WOD: 4 rounds for time of:

13 OHS  115/80 or 95/65  (55 and over 75/55)

13 lateral over bar burpees

13 deadlifts 115/80 or 95/65  (55 and over 75/55)

rest 1 minute between rounds

Subtract 3 minutes from total time for score

19 responses to “Tuesday, March 4 2014”

  1. Mandee says:

    CFHSV ladies tackling 14.1!! Caroline, Ellen and Clair all looking good! 🙂

  2. Haley says:

    Caroline, Ellen, and Clair took on 14.1!!! Strong ladies

  3. Paul Pepe says:

    Great day at Crossfit Free Range in Tempe AZ. Back Squat: 60% for 9 reps, 70% for 8 reps, 80% for 6 reps, 90% for 4 reps. Followed by 4 burpees, 45# dumbbell snatch for 8 reps alternating, run 100 meters, 8 dumbbell snatch, 4 burpees: one min rest. 7 rounds for time…subtract 6 min. Smoker. Was 85 degrees here today. Sweaty. Awesome.

  4. AP says:

    A. 245
    B. 10:58 @ 115

    Part B: 3 words – Lower Back Smoker. 2 more words: Awesome Programmng!

  5. Mimi says:

    The ladies of the CFHSV team killing 14.1!!!!

  6. George C says:

    A) 165, a little lower than 80%

    B) 14:06 @ 115

  7. slade says:

    New findings show….your guess is as good as mine…

    http://www.precisionnutrition.com/nutrient-timing

  8. Eric says:

    a. 5×5 Squat 315-315-315-315-325
    b. Did not start WOD

  9. Lashae W. says:

    Looking good Caroline, Ellen and Clair!!

  10. George K says:

    A. 205-205-205-215-215
    B. 12:59 (65 for OHS; 115 for DL)

  11. John H says:

    A. 275

    B 9:24 @135

  12. Kodi says:

    A. Squats felt super heavy today so I scaled to a manageable challenging weight.

    B. 6:52 @ 95lbs. All sets unbroken. Outrun the pain was my motto here. I could feel my lower back seizing towards the end.

  13. Erin Little says:

    A.135
    B. 8:42 Rx @65

  14. Bradley F says:

    A. 235

    B. 7:55 @ 115

  15. Andrew says:

    A. 315
    B. 7:28 @ 135

  16. steve price says:

    A. 315-315-315-315-335

    B. 9:44 @ 115 (3 Rounds), did not do 4th! Need to increase my RPM capacity!

  17. Mac says:

    335

    7:35 @ 135

  18. David M. says:

    A) 255 I think
    B) 7:55 @115