WOD:
A. OHS E3MOM Build Up
-8 -6 -4 -2
B. 4 Rounds for time of :
-6 Muscle Ups (rings) MRX 6 pull ups & 6 dips
-12 Toes to Bar
-6 OHS 135/95 RX+ 165/115 MRX 95/65
-12 Cal Row
C. Core Development
-25 GHD Sit Ups
-25 Back Extensions
-25 Butterfly Ab Mat Sit Ups
REMINDER: Christmas Holiday Schedule
Friday, 12/23: CFHSV Annual “12 Days of Christmas” WOD during all regularly scheduled classes
Saturday, 12/24: 8AM, 9AM, and 10AM classes. Childcare IS available from 830AM-1115AM. Running & Endurance and Barbell Club are canceled.
Sunday, 12/25: All classes canceled. Merry Christmas CFHSV!
Monday, 12/26: Two classes at 1030AM and 1130AM only. Childcare IS available from 1015AM-1145AM. All other classes are canceled.
“Remember people, you’re paying for this!” The Mr. Joe
No no John H… “Smile people…you’re paying for this!!”
His response to you….”GET OFF MY BACK!!”
Joe is truely a great guy and inspiration to the whole 5AM class! Keep it buddy!!!
Joe is one of the best. Keep working hard stud!
“We don’t stop unless there’s a rocket attack!”
Smokin’ Joe is truly a one-of-a-kind human being and it’s awesome to have him at CFHSV!
I have never met you Joe but I have heard nothing but nice things about you. Hopefully one day our paths will cross…..But I can guarantee you one thing…It aint gonna cross at 5:00am in the morning….
Joe you make 5am an adventure!!!!
Coach – ” Keep pushing 5am! Finish strong! ”
Joe – ” What do you think we’re doing!?! ”
Joe is one of a kind in a gym full of ’em. Partner, you make CFHSV a better place every day you show up. Thanks for picking us and sharing your perspective, attitude, and efffort. You’re a Bad A** CrossFitter to the bone!
This man makes me look forward to waking up early to coach the 5AM! Always positive, always encouraging, always working hard, and always kind. It’s an honor and a privilege to know you Joe! Thanks for making CFHSV your home!
Can’t wait to get back in the 5am class with that bad mama jamma…”this ain’t no beginners class!”
Yo 0500 AND Our Coaches,
It is truly an honor and a privilege to WOD with all of you!!! I couldn’t catch Y’All in 2016 but I’ll be chasing you, again, in 2017.
Love Y’All!!!!!!!!!!
HAPPY, MERRY, BLESED CHRISTMAS TO EVERYONE,
Joe
Joe always setting people straight and preparing us 0600 folks for the pain train
A. 135-155-185-205(2RM PR)
B. 17:37 Scaled to 3RMU Attempts (1/3,0/3,0/3,0/3)
Not enough good things I can say about Big Joe. Superior attitude, always a witty comeback, super pleasant to be around, hard and tough as nails. A ton of respect for him! Ask him about trips to Alaska sometime and his hobbies, he makes my ultrarunning adventures pale in comparison
A: 145-155-165-185
B: 19:10 Rx (past the cutoff, but I wasn’t stopping).
A. 115(8)-135(6)-165(4)-190(2)(PR)-200(X)
B. 3 rounds scaled
(Alternated ring/bar muscle ups)
(Odd rounds: RMU / Even rounds: BMU)
A. 165(8) – 195(6) – 220(4) – 250(2)
B. 13:02 Rx+
165-185-205-225
3+27 @ 165 scaled to 3 ring muscle ups pernround
A. 135(8) – 165(6) – 185(4) – 205(1)
B. 3 + 20 rx +
Smokin Joe, my man. Way to get after it you young whipper snapper. Now get back down and beat your face until I get tired. Smoking Joe is the MAN!
–
OHS (Squat Snatch into all of them)
8@95#
6@115#
4@135#
2@155#
–
Took everything I had but WOD As Rx’d = 14:56
–
PS: loving all the PR **Stars** this week *****
A.8@75# 6@(85#) 4@(90#) 2@(100#)Pretty sure that is a PR for 2 reps at that weight
B.16:45 scaled to C2B/ring dips and 80#
Thanks for the great coaching, Bradley!
A) 185×8 205×6 235×4 275×2
B) 15:17 rx+
A. 135 x 8, 165 x 6, 185 x 4, 225 x 2
B. 16:45 @ 135, scaled scaled scaled!
A: 135(8) 155(6) 185(4) 205(2)(2RM PR)
B: 3+3 scaled to 6 RMU per round
C: completed
A. 8@135, 6@185, 4@215, 1@235.
B. 17:14. RX.
A. 115(8) – 135(6) – 155(4) – 185(2)
B. 16:50 RX+
6:15pm Open Gym (OHS work):
A: Ankle/shoulder/hip mobility
B: 5 sets of 4 OHSs w/4sec pause at bottom
75-95-115-115-115
C: E2:30MOM, 5 sets of 4 OHSs –
115-125-135-145-145(1+3)
D: For Time: 5rds, 15cal on assault bike + 5 C&J @135#
7:49, RX
A: 135(6) 135(6) 145(4) 150(2)
B: 17:44 RX+