WOD:
A. Clean & Jerk 3-2-1-1-1 E3MOM
B. Complete 30 reps of the following complex for time of:
1 power clean to front squat, or squat clean
to
shoulder to overhead
to
back squat
to
shoulder to overhead
Perform this at a tough but accomplishable weight
males: 225/205/185/165/135/115/95
females: 155/135/115/105/95/85/75/65
*score is time and weight used*
CFHSV Running & Endurance WOD:
1:1 Ladder Intervals
45 seconds on, 45 seconds off, 1:30 on, 1:30 off, 3 minutes on, 3 minutes off, 6 minutes on,
6 minutes off, 3 minutes on, 3 minutes off, 1:30 on, 1:30 off, 45 seconds on, 45 seconds off
rest 6 minutes, then
TEAM WOD…to be revealed after run
meet at Randolph track at 6pm
Mandee and Haley!! I love this!
Yay! Two great ladies!!!!
Love this picture!! Looking strong ladies!
Get it girls!!!!
Hot and strong ladies!!
Woohoo!! Lookin good ladies!
My girls!!! Love it!! 🙂
Great pic Mandee & Haley! This is even more motivation for me to get back ASAP!!
Battle of the moms…..is crossfit for you two easier than giving birth?:-)
Great picture! Two of the strongest women I know!
It looks like a combination shoulder press/stare contest. 🙂
Tracey, thanks for your coaching this morning! I had not PRed in 2 months…at least. Thanks for breaking down the movement for me and pushing me through!
Great 6:00 AM!! The ladies and Tim!
PR my clean and jerk (well, first time I recorded it!) and the pseudo bear complex was a bear! I tried to do sets of three but probably lost count- and the next number after you lose count, so there may have been a few more than 30, but not many…
Tracey- thank you for the amazing coaching, great, no, perfect music, and encouragement!
I want to grow up and be like Haley and Mandee!!
Hate to miss this, but Publix and I have a date tonight.
1k row = 3:15; row with burpees 5:09
5k row = 19:12;
Nice times Mac!
thanks…the first part was rough…fran cough!
1k row 3:30, with burpees 6:24
5k row 21:34
Wasn’t able to hit todays wod due to having to coach last minute.
175#/18:02 @115#
175?? That’s strong work!!
162.5# PR
19:11 @ 115#
1000m row 4:20, with burpees 6:27
5000m row 25:02
Love the picture! Thanks everyone for the nice comments. 🙂
215# PR
19:52 @145
285
19:34 @ 205
oops that was Mac