Wednesday, 13 June, 2012

Posted by Mandee on June 12, 2012   |   11 Comments


500m row
5 Rounds:
5 Wide grip PVC behind the neck press
5 PVC Snatch balance
5 PVC Overhead squat



A. Snatch 7 x 1 rep; Rest 3-5:00

B. 1/2 “Isabel” – Squat Snatch, 15 reps for time @135/95#

C. Unanchored sit ups – 50 reps, partition as needed

A. Clean and Jerk – 1 rep every 20 seconds for 5 minutes

B1. Deadlift 4 x 3-4 reps @22×1; Rest 2:30

B2. Close Grip Bench Press 4 x 4-5 reps @30×0; Rest 2:30

C. Glute Ham Raises 4 x 8-10 @2010; Rest 1:00 – add weight with a DB or band if possible


WOD Demo with Natalie Burgener – video [wmv] [mov] [HD mov]

11 responses to “Wednesday, 13 June, 2012”

  1. Tracey says:

    SCOTT!!!!!!!!!!!!!!!Doing stupid handstand walk:)

  2. Stacey says:

    Scott Rauer!!!! Stupid handstand walking like a champ!! Best I’ve ever seen!!

  3. VOD:
    And I will give you a new heart, and a new spirit I will put within you. And I will remove the heart of stone from your flesh and give you a heart of flesh. Ezekial 36:26

  4. Slade says:

    Nice touch with the sun in the background. I’m beginning to thing the coaches at CF have been taking some artistic photography classes over at Drake State. 😉

  5. Tasha W says:

    Not even the stupid sun was messing with Scott Rauer’s stupid handstand walk abilities!!!!

  6. Mandee says:

    Nice picture Scott!!!

  7. Kerri says:

    Got my yearly bloodwork done last month, & just got results back today….exact same cholesterol (178), HDL were 3 pts higher (56) (yay), LDL were 4 pts lower (115)(double yay), and triglycerides were only up by 3 points (34).

    Overall, I’d say that’s a good report!! Thanks CFHSV for turning me onto good nutrition, and manageable eating habits!!

  8. steve price says:

    175# power snatch, Let’s not even discuss the squat snatch WOD!! I plan on starting with a very humbling light,light,light,light(did I say light weight)and building up from there.

  9. Jamie not Jaime says:

    Squat snatch is my worst of them all. Had to go light on Isabel to finish at the 4:00 mark. Ditto to Steve’s comments.

  10. Mac & Haley says:

    190 (5# pr)