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Wednesday, December 9 2015

Posted by Mandee on December 8, 2015   |   40 Comments

Sara

 

 

WOD:

*Athletes may choose the order, but all must be completed. If not completed within the 6 minutes, annotate reps completed and move directly into the next event.

E6MOM for 5 TEST Events:

800m run/sprint for time

1000m row for time

50 back squats at bodyweight for men/70% bodyweight for women for time

100 KBS 32kg/24kg or 24kg/16kg or 20kg/12kg for time

Build up to a max snatch (power or squat)

 

REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child if you have not already done so. CFKids Classes will be held at our old location, 3228B Leeman Ferry Road. We ask parents to walk their children in through the lobby and wait with them there until there class begins.

Ages 3-5: 3:45pm-4:10pm

Ages 6-9: 4:15PM-5PM

Ages 10-15: 5PM-6PM

 

Check out Mason Dixon’s menu for next week. 12-14

To place an order, click here.

40 responses to “Wednesday, December 9 2015”

  1. Nathaniel says:

    Heck yeah! Give’n ’em the Byrd! Great looking squat by a dedicated CrossFiter. Keep it up Sara!

  2. CJ says:

    Mama, there goes that lady! Keep it up Sara!

  3. steve price says:

    Great squat form Sara!
    Looks like we better eat our wheaties for this one!!

  4. Eric says:

    Sara always working hard with the look of determination! Keep killing it!

  5. Mandee says:

    Awesome job Sara! Looking strong on that back squat! 🙂

  6. Patty says:

    Sweet Sara! One hard working athlete. You have gotten so strong and so good , SO FAST! Keep up the great work. You are awesome! Xoxo

  7. Lori says:

    Nice work Sara! So proud of you!!

  8. Kim G says:

    50 back squats after Tabata

  9. Kim G says:

    50 back squats after Tabata

  10. Kim G says:

    That’s just wrong

  11. SheaW says:

    Lord have mercy with those darn back squats…

  12. Bradley says:

    Nice back squat Sara! Keep up the good work!

  13. CoachDB says:

    This was tuff/tough. At least for me by the time I got to my back squats I was smoked. I believe I could have got all 50 but got mentally weak and let my extra 10lbs of weight gain get in my head on the bar.
    Like I tell most people, most of CrossFit is all mental and I checked out mentally. Hopefully I grew mentally from this though.
    Good luck and MENTAL TOUGHNESS to all that take this on.

    WOD results in order performed:
    800m Run = 2:59

    1000m Row = 3:50

    Squat Snatch = 95-115-135-155-165-175(fail)

    KBS at 55lbs = 5:01

    Back Squat at 185lbs = 39reps

    • Kim G says:

      Coach DB- I’m SO glad to see you’re back in the game! I hope all is well for you! N coached a great class at 8:15. I did Run, Snatch, KB, Back squat , and row. I’m still nursing a foot injury but the sequence felt good. Great time on your 800!

  14. Calvin says:

    800m run=2:44 PR
    Power Snatch=180 PR
    1000m row=3:27
    KBS 2pood=5:55
    Back Squat=33@155 (BW 193)

  15. Josh Kennedy says:

    A) 800m run = 3:44 (coming off strained calf, did not push this event)
    B) 1000m row = 3:29
    C) KBS = 85 reps at 28kg in 6min
    D) Squat snatch = 135lbs
    E) 5:50 for 50 reps at 135# (BW 185). The fearless among you will do this event first…but it will smoke you good!

  16. CJ says:

    Ouch!

    1000m row – 3:18.3
    800m run – 3:18
    KBS @ 24kg – 5:21
    Snatch – 125#
    Back squats – 33 reps at 75% of body weight

  17. Nathaniel says:

    Posted in order completed / attempted :

    A. 800m Run – 2:30

    B. Power Snatch – 135 – 160 – 175 – 190 – 195 – 295X

    C. 1000m Row – 3:19

    D. KBS – 75 reps @32kg

    E. Body Weight Back Squats – 20 reps ( broke. down )

    Let me confess – I did 1 back squat and dropped the bar and layed on the ground. I broke down mentally and physically. Awesome job to everyone taking on the 5 Events!

  18. Caroline says:

    This one hurt!
    A. 1.25 mi bike – 3:26
    B. 1000m row – 3:50
    C. Power Snatch – 95#
    D. Back squats: 5:00 @ 80#
    E. KBS – 65 @ 24 kg

  19. Kobra says:

    800m Run – 2:50 PR

    Snatch – 180

    1000m Row – 3:51

    100 KBS @ 32kg – 40 swings at time cap

    50 Back Squats @ BW 150 – 47 squats at time cap

  20. Mandee says:

    800m run – 3:23 PR
    Snatch – 125 power (failed 135)
    1000m run – 4:22
    100 KBS @ 24kg – 70 swings
    50 back squats @ 70% BW – 4:36 RX

  21. steve price says:

    A. 800m run-3:21

    B. 175 power snatch, failed twice at 185

    C. 1000m row-4:03

    D. KBS- 60 @ 32Kg

    E. Back Squats @ 135(I know, I know,)- 30

    This was brutal, especially after the heavy squats and “Dropped Lung” Monday!!

  22. Sam W says:

    Posted in order of completion:
    Run- 2:40 (I’m going to call this a “New Era PR”) (20 lbs heavier)
    Power Snatch- 210
    Row- 3:29
    KBS- 60@70#
    Squats- 23@225# (couldn’t feel my legs by this point)

  23. Heath Sharp says:

    A) 2:40
    B) 225 power snatch
    C) 3:16 row
    D) 100kbs @ 32kg in 5:24
    E) 27 squats at 225

    Broke down…

  24. Monica says:

    This was a tough one! Though scaled and only finished 30 BS (mental breakdown) I am so encouraged as to how far CFHSV has brought me in 4 short months. I could not run 400 m w/out walking in September and did all 800 today:-) slow but definite! Thanks Mandee and Nathaniel for encouraging and pushing this “determined yo become elite” old athlete;-)

  25. George C says:

    This was fun!

    800m Run = 4:15

    1000m Row = 3:32

    50 Back Squat at 135lbs = 5:00

    100 KBS = 67 swings @40kg

    Snatch = 145

  26. Jeremy M says:

    A: 800m run, 2:36 PR
    B: Power Snatch, 135-155-165-180-185(PR by 5#)
    C: 1000m row, 3:25 PR
    D: 100 KBS@70#, 82 swings
    E: 50 body wt sqts @175#, 27 sqts
    – Definitely an interesting wod, but awesome test of skill, endurance and strength!

  27. jamie cherrypicker says:

    400m run: 3:47 (first run in 1.5 mos)
    1000m row: 4:50
    50 Deadlifts @130#: 4:06
    100 16kg kb:5:14
    125 Power

  28. Andrew says:

    Posted in order of completion:

    1. 800m run: 2:34
    2. Power snatch: 185-195x
    3. Row: 3:46
    4. KBS @ 32kg (93)
    5. 34 back squat <– cruel and unusual punishment

  29. Dani says:

    In order of completion:
    800 run- 3:50 PR
    100 kbs @16kg 4:53
    1000 row- 4:04
    Power snatch 95
    40 back squats completed.. Rx weight of 125 #holidaybodyweight

    Loved this WOD because it was just you and the clock and the work.

    Great job everyone today! We have some mighty folks.

  30. Bradley says:

    In order of completion:
    1. Run – 2:45 PR
    2. Power Snatch – 185 PR
    3. KBS – 67 @ 28kg
    4. Row – 4:14
    5. Back Squats – 47 @ BW of 170

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