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Wednesday, August 28 2013

Posted by Mandee on August 27, 2013   |   9 Comments

Candace 2Candace BW 2

Candace BW 1Candace 1

 

 

WOD:

With a continuously running clock:

0 minute mark complete 1 round AFAP of:

10 tough but unbroken DL (95/135/155/185/205/225/275)

400m sprint

20 KBS unbroken (8/12/16/20/24/32)

10 pull-ups

7 minute mark complete 2 rounds AFAP of:

10 tough but unbroken DL (95/135/155/185/205/225/275)

400m sprint

20 KBS unbroken (8/12/16/20/24/32)

10 pull-ups

24 minute mark complete 1 round AFAP of:

10 tough but unbroken DL (95/135/155/185/205/225/275)

400m sprint

20 KBS unbroken (8/12/16/20/24/32)

10 pull-ups

 

*REMINDER* Upcoming Events at CFHSV this weekend

Saturday, August 31 11am: Rope Climbing Workshop! Please sign up on MBO if you are a Silver or Gold Member, Bronze Members do not sign up, just come and your account will be charged accordingly.

Sunday, September 1: 3pm and 4pm classes will be conducting “Hotshots 19 Memorial Workout”. If you would like to donate to the cause, click on the hyperlink.

 

9 responses to “Wednesday, August 28 2013”

  1. SabrinaP says:

    Nice job, Candace. Making it look easy!

  2. Gina T says:

    CANDACE! You are amazing!

  3. Katie says:

    Looking HAWT Candace!!! 🙂

  4. Fleming sharp says:

    CoverGirl Candace!

  5. Candace says:

    Thanks ladies. I was in a burpee zone. 🙂

  6. James Stranahan says:

    another day at KCF
    STRENGTH

    BACK SQUAT
    75% X 5
    85% X 3
    95% X 1

    Got to 205 felt good should have gone heavier

    METCON
    LORD OF THE RINGS
    7RFT
    THRUSTER X 10 (115/75)
    RING PUSH UPS X 20

    Scaled and hit the cut off time

  7. Larry says:

    rough one this morning. Still sore from Monday’s workout.

    Deadlift 225 lbs
    KBS 24 kg
    all sets unbroken

    = 3:25, 9:22 (3:55, 5:27), 4:24

    forearms were smashed. Great work in 0600 this morning. Kyle and David M went heavy and fast.

  8. David M. says:

    3:11 (225, 24kg)
    7:52 (225, 32kg)
    3:37 (225, 32kg)

  9. Nathaniel says:

    2:55 ( 275, 32kg )

    9:15 ( 275, 32kg )

    4:08 ( 275, 32kg )