WOD:
A. 2min AMRAP: Max HSPU
Rest 2min
1min AMRAP: Max HSPU
Rest 1min
2min AMRAP: Max Bar Facing Burpees
Rest 2min
1min AMRAP: Max Bar Facing Burpees
Rest 2min
B. Bench Press: 3 – 3 – 3 – 3 E3MOM
C. 2min AMRAP of:
-21 Thrusters 95/65 RX+ 115/75 (MRX 75/55)
-Max HSPU
Rest 2min
2min AMRAP:
-21 WallBalls 20/14 10/9′ (MRX 20/10 9′)
-Max Hand Release Push-Ups
Rest 2min
D. For Time:
-9 HSPU
-15 Wallballs
-9 Bar Facing Burpees
-15 Thrusters
Check out Mason Dixon’s menu for next week. Jan 30
Come support our CFHSV Team at The Big NASTI Weightlifting Competition this Saturday, January 28th at CrossFit Protocol! The competition kicks off at 8AM and should only last about 2-2.5 hours.
AG! Love this lady!
Saucy! That’s a picture of what we were talking about. You can see the character building in progress!
That’s Anna G! Anna has brought mechanics, consistency, and intensity in perfect balance since day one. Keep it up stud!!
Anna G looking strong in that overhead position! Keep up the hard work! 🙂
A. 70 (14/7/31/18) RX
B. 225-245-265(x)-255(x)
C. 22 (2/20) RX
D. 40 RX
A. 94 (42,17,23,12) RX
B. Worked up to 175
C. 10 scaled
D. 38 Scaled
Part A was the first RX’d thing I think I have done since I’ve been back from my 7 month break! HSPUs felt strong today. Thrusters and wallballs are still my nemesis.
A) 43 Rx (2, 3, 24, 14)
B) 225×3
C) 17 Rx (0, 17)
D) 3:58 Rx
Great form!! And pants 🙂
A. 49/30/32/29 = 140 RX
Bench Press = 165/185/205/225(2)
B. 15/25 = 40 RX+
C. 3:32 RX+
A. 22/15/25/15 = 77 RX
B. 135/165/185/205(x)
C. 6/15 = 21 RX+
D. 3:46 RX+
A. 122 total reps ( HSPUs – 38, 22 ; BFB – 40, 22 )
B. Bench Press – 235 ( 240 for 2 )
C. 36 total reps rx+ ( HSPUs – 12 ; hrpus – 24 )
D. 2:57 rx+
A: 41 HSPU, 31 BFB = 72 reps
B: 155/225/275/295
C: 3 HSPU, 17 HRPU = 20 reps
D: 41 reps RX at cutoff
A. 134 reps RX (HSPU – 50, 28; BFB 33, 23)
B. Bench Press: 155 (160 for 2)
C. 48 total reps RX+ (HSPU 23, HRPU 28)
D. 2:18 RX+
A.83 reps
B.Bench Press built up to 90#x3
C.26 reps RX’d
D. 3:24 RX’d
A) 103 total reps (HSPUs 27/20 BFB 34/22)
B) 275 across
C) 46 total reps (10 hspus / 36 HRPUs)
D) 2:02 rx+
33/20/35/21=109
205-235-265-285
10/30=40
3:04 rx+
A: 102
B: Bench Press: 115-125-135-145
C: 35 RX+
D: 2:10 RX+
6:15pm Class:
A: 110, RX (hspu – 39/17, burpee – 32/22)
B: 225(3)-235(3)-240(3)-245(3, but Hunter made a rookie mistake and touched my bar on the 3rd rep, guess that’s really 2reps)
C: 42, RX+ (hspu – 11, hrpu- 31)
D: 3:36, RX+
– Super fun class Kodi/Bradley!