15 min achieve a 10 rep max Bench Press
2 Rounds For Time: (21min cap)
5 Burpee Pull-Ups RX+ Burpee Chest to Bar
10 Sumo Deadlift High Pull 115/75 RX+135/95 MRX 95/65
20 Calorie Row/Assault Bike or 400m Run
10 Sumo Deadlift High Pull
5 Burpee Pull-Ups RX+ Burpee Chest to Bar
Rest 1 min
5 Over the Bar Burpees
10 BarBell PushUps MRX Push-Ups
20 Calorie Row/Assault Bike or 400m Run
10 BarBell PushUps MRX Push-Ups
5 Over the Bar Burpees
Rest 1 min
Chest & Core Development
2×15 DB/KB Bench
2×15 Evil Wheels
2×15 Band Pull-Aparts
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Nutrition Class: Saturday, February 13th: 10AM
Free to all CFHSV members! (Family members welcome as well)
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Learn more about the Open here!
Ol’ Stud Johnson
My girl! Probably singing during these with that heavenly voice! So many things to love about Faith ? thankful to know her!
Ya gotta have Faith! Faith has been a great addition to CFHSV since joining. She’s friendly, polite, and goes about her business in the most CrossFit courteous way. She’s sneaky skilled, keeps good form, and is determined in every WOD. Faith represents and we’re so glad she found us ?
Faith rocking and rolling on that pull-up bar, moving with grace and ease as always! This lady abounds with positive energy and friendly vibes. She’s been an absolute joy since she first walked through our doors with her spunky demeanor and beautiful smile. She’s a hard working athlete who enjoys her fitness with friends inside and outside the gym. Everybody loves Faith, and rightfully so ? Keep being you, stud! ?
235×10
14:15 RX
A. 165 x 10
B. 17:04 rx
C. Complete
Bike
255
12:55 rx row
A. 80
B. 18:19 scaled to 65# & 5 sdhp/row
C. Evil wheels completed
Thanks Misty and Mandee!
A: 215# for 10
B: 20:07 Rx with C2B, running
C: complete
90
20:15 Rx, run
190 / 13:38 rx+ (row)
3:17 / 1:53
3:33 / 2:05
Great pic, Faith! Such a fun workout buddy! Works so hard and always willing to share a laugh or two!
A. 225 (10)
B. 14:17 Rx+
A. Trained with bottoms up KB press
B. 13:09 rx+
A. 165
B. 15:32 Rx
190
14:24@115
Modified today’s WOD:
5 over bar burpees
10 single arm SDHP 35lbs
400m run
10 single arm SDHP 35lbs
5 over bar burpees
**rest 1 min**
5 over bar burpees
10 single arm DB push press 35lbs
20 cal bike
10 single arm DB push press 35lbs
5 over bar burpees
**rest 1 min**
Completed 5 rounds @ 45:47
215
13:20 Rx+