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Tuesday, October 1 2013

Posted by Mandee on September 30, 2013   |   14 Comments

Friday 415

 

 

WOD:

A. Snatch Cluster of 1 power snatch to 1 hang squat snatch EMOM for 8 minutes

B. 6 minute AMRAP of:

6 pull-ups (scale up to 2 muscle ups)

8 KBS 24/16 (scale up to 32/24)

12 box jumps 24″/20″ (scale up to 30″/24″)

rest 2 minutes

5 minute AMRAP of:

6 pull-ups (scale up to 2 muscle ups)

8 KBS 24/16 (scale up to 32/24)

12 box jumps 24″/20″ (scale up to 30″/24″)

rest 1 minute

4 minute AMRAP of:

6 pull-ups (scale up to 2 muscle ups)

8 KBS 24/16 (scale up to 32/24)

12 box jumps 24″/20″ (scale up to 30″/24″)

 

CFHSV Running & Endurance WOD:

to be revealed at class…

meet at Randolph track at 6pm

 

 *REMINDER* Our 315pm class starts TODAY!!

14 responses to “Tuesday, October 1 2013”

  1. Larry says:

    A. Worked up to 135lbs. It was wobly. Probably should have worked at 125lbs across to the skill work.

    B. Scaled up all three movements
    3+10, 2+10, 2
    =7+20
    Afternoon crew will destroy this Netcom.

  2. AP says:

    Did anyone watch the Saints domination last night on Monday Night Football last night? During the 3rd quarter, the ESPN color analysts commented on how fit the Saints’ head coach, Sean Payton has gotten in the last year. They went on about how he is doing CrossFit, has dropped 20 lbs and showed a brief segement of him working out at a local box doing power cleans, KB swings and box jumps. They also talked about how he brought CF to the Saint’s training program and that they do a CF wod as part of their pregame warm-up. It was pretty cool…but while watching the part showing Sean working out I couldn’t help but know our coaches would have no repped him if he had been in our box 🙂 None the less, it was pretty cool. GEAUX SAINTS!

    • Paul Pepe says:

      AP–Yeah his KB swing was really lame. Yet another credit to our coaching standards. I am from New Orleans and can tell you that CF and NOLA are an oxymoron. Was some good press (for a change). PP

    • David M. says:

      In other news it was just announced that Sean Payton has been hospitalized with Rhabdo. 🙁

  3. John H. says:

    A 135 across, but missed one hang squat snatch

    B 4+10,4,2+20

    Thanks Larry for posting. I was going after your score the whole time.

  4. Mimi says:

    8+13 rx on 24″
    Inaugural 3:15pm class was great! Thanks Dennis!!!

  5. Justin says:

    125
    7+1 mu, 2pd, 30″

  6. Eric says:

    8+10 Pull up, 2 Pood, 24 inch

  7. Mandee says:

    A. 85
    B. 6+1 muscle ups, 24kg, 24″

  8. Bradley F says:

    7 + 12 muscle up, 32 kg, and 30″

  9. David M. says:

    8+17 mu but not jumping into them, 32, 30.

  10. Nathaniel says:

    10 + 11 MUs, 32kg, 30″

  11. mac says:

    145
    8+6 MU, 2pd, 30″