WOD:
For Time:
5 calorie row — 10 double unders
50m run — 5 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg)
10 calorie row — 20 double unders
100m run — 10 KBS
20 calorie row — 40 double unders
200m run — 20 KBS
40 calorie row — 80 double unders
400m run — 40 KBS
20 calorie row — 40 double unders
200m run — 20 KBS
10 calorie row — 20 double unders
100m run — 10 KBS
5 calorie row — 10 double unders
50m run — 5 KBS
rest 2 minutes, then:
“FINISHER”
2 minutes max reps ab-mat anchored sit-ups or GHD sit-ups
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NOTE: Yoga is canceled this week.
My man Robert! Doin big things with CrossFit at CFHSV. This athlete continues to knock down walls on his way to elite fitness. Keep it up stud!
Way to go Robert!!! Your relentless hard work shines through every day! Keep it up stud! 🙂
There u go
Robert! Stay on the path, stud!
25:17 rx+
Wow, nice work Mac!
MAC was finishing his GHD’s when I was on my last set of Kettle Bell… Humbled.
26:16 Rx
26:50 RX+
29:29 2 Pood though I counted my makes and misses on DU
It was climbing a big hill…however going down the other side wasn’t any easier.
25:30 RX+
32 GHD
10:30 Open Gym:
A: 22:08, RX+
B: 36 GHDs
-Robert looking strong as always!
24:40rx+
30ghd
CFHSV your WOD times and strength demonstrations have been of extreme magnitude as of late. Can’t wait for you all to erupt and put some lava down all over the Southeast in the Open.
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RX+ = 27:10
34 GHD Sit-ups
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CrossFit is crazy how it can get you through some WODs. On my first set of KBS I had know idea how I was going to finish this without dying. Then somehow I was done. Krazy!
23:24 rx +
Of course, you cleaned up on this running WOD!
26:30 RX+
45 GHD (touching floor)
29:44 rx
35 SU in 1 minute…I obviously can’t read since it was supposed to be 2 min max reps.
Thanks for the push, Naomi! I would have never gone that hard without you to chase!!!!
24:45 Rx+
34 GHDs
Thanks for the push Kodi!
DNF, got to 10th SU on last round. Did 3-1 singles.
46 sit ups
Looking good Robert!
A. 24:51 Rx+
B. 38 GHDs
Open gym:
Incline bench: 185×3, 185×10, 185×10, 225×5, 225×4
Giant sets: 3 sets of flat dumbbell flyes @ #50×10, bent over dumbbell rows @ #75×5, reverse Hypers @ #30×10…..then
Today’s WOD: 36:?? RX. Thanks to Paul, Heath, Dani, Robert, and Especially David mac. For pushing me to finish under the cutoff.
30:15 rx+
58 sit-ups