WOD:
A. Bench Press 7-6-3-1 E3MOM
B. 2 rounds of a 7 minute AMRAP of:
40 double unders
20 KBS 32kg/24kg/16kg
10/7 KB push-ups
2 minute rest between rounds
*Start each round where you stopped on the last round. Score is total rounds and reps*
CFHSV Running & Endurance ROWING WOD:
A. 20 minutes with bursts
B. 7 x 1 minute @ 26 spm / 45 seconds easy
Jennifer!!! Working hard!!! And Dave looking good back there too! 🙂
I want to give a special thanks to tonight’s 6:15pm class. I wanted to do the WOD Rx (my first Rx WOD), but I struggled through it and needed extra time. The entire class stayed after the allotted time to encourage me through. Thank you for all of the encouragement! And a special thanks to coaches Nathaniel and Josh for pushing me when I didn’t think I could finish! I am honored to be a part of such a wonderful, encouraging, and positive group of people!
Now that is what this is all about!!! Well done!!
Nice job Emily!!! Keep it up 🙂
Props to 6:15 class last night for encouraging her, that’s what the CFHSV family is all about!!! Thanks for sharing Emily
Looking strong, Jennifer!
135-155-165-175PR
5 + 52 @ 32kg
Fun battle with Ler Dogg this morning, he put the hurt on me! And great programming!
155-180-205-220
5+52 @ 32kg
back and forth with AP and we ended up tied. Awesome push! I will be hurting later today…
170-265-300-315(330 as an extra rep to see if i’ve retained strength from my “Globo-gym” days) i’ve been losing weight since starting Crossfit in November. In the past i would lose weight and lose strength, but i somehow have been able to retain strength on back squat and bench. Great programming! Gotta spend some time in the basement on those double unders. No Alabama Football until i can link a couple of double unders together.Just like Glassman says, my blood pressure numbers are down, my cholesteral numbers are better, and i’m hanging around high achievers.
Warm up 135×20
A. 235-275-305-325
B. 5 Rounds+46 Singles and 2 POOD KB
After heavy squats yesterday I need to invest in toilets above parallel. LOL!
Glad tomorrow is a rest day!
200-225-255-275-290pr
4 rx’d
85-95-115-130(PR)
4+15 rx’d
105-115-135-145
4+64 scaled
155-175-195-210. Did an extra rep at 225 PR.
5+55 Rx @ 32kg
4+17 @ 24kg
Excellent “Rowga” endurance class tonight!
6 even Rx’ed…Great work everyone. N8 and Michael were killing it. I had nothing for ’em.
215 / 245 / 275 / 295 / 310 (pr)
6+68
80 -90 -100 – 110 – 115(pr) and the PR felt great! should have gone bigger!
5 + 45
185-195-205-225
6+50 Rx
A.110-125-140-155
B. 5+55