Warm-up:
4 Minute Row
30 Second @ easy pace
10 Second @ sprint pace
3 Rounds:
P1: 3 Med ball squat clean wall ball shots
P2: Rest
Workout:
Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps
Post time to comments.
Powerlifting:
A1: Shoulder Press 5 x 3-4 reps @21×1; Rest 3:00
A2: Deadlift 5 x 3-4 reps @11×1; Rest 3:00
B1: HSPU 5 x amrap; Rest 1:00
B2: Weighted Back Extensions 5 x 8-10 reps; Rest 1:00
WOD Demo with Laura Dziak – video [wmv] [mov]
Beast! Looking strong!
VOD:
And he said to them, “Follow me, and I will make you fishers of men.” Matthew 4:19
HALEY!!!!!!!!!!!!!! =)
WOW!!! This WOD was a pure pacing and oxidative WOD. I about had a coronary performing this one. 75 squat clean thrusters and 3000 meters of running was pretty potent. Good luck to all who smoke or maybe survive this one.
S/W
Bench Press
Build up to a 2 rep max in 10 min = 245
4 sets max reps Bench press at 225lbs = 3, 2, 2, 2
4 sets max reps Bodyweight Bench Press = 10, 7, 7, 6
WOD
5 rounds
600m run
15 squat clean thrusters 95/6
RXd = 27:38
Remember this today during the WOD:
Energy and persistence conquer all things. -Benjamin Franklin
Looking good Haley!! Strong!
Hey guys, I’m selling Smoked Boston Butts for $35, from now through the 15th.
I’ve posted a sign up sheet on the bulletin board at CFHSV. They weigh 6-8lbs and they’ll be ready for pick up on the 21st.
If you want one, just put your name and other info on the sign up sheet, and you can get me the money between now and the 15th. If there are enough of you interested, I’d be happy to meet you all at CFHSV on the 21st to get your Smoked Butt to ya!
The fundraiser is support for a group of us that are going to Africa (Kenya) to an orphanage in August.
Here’s the link to the place where we will be going:
http://www.mikeedenministries.org/
Thanks!
Just watched the Crossfit Games update show and saw Tracy’s Game face when they were showing the south east regional.
All aboard the Scaleboat…
26:30 scaled (300m/75#)