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Wednesday, July 18 2018

Posted by Mandee on July 17, 2018   |   19 Comments

 

 

Deadlift E3MOM
10 – 5 – 5 – 10

Team WOD

Athletes working at same time

16min AMRAP:

-200m Run or 0.5km Bike (Partner A)

-200m Row or 0.5km Bike (Partner B)
-6 Synchronized Burpee T2B (Partner A&B)

-18 Synchronized KBS (Partner A&B)

-200m Row (Partner A)

-200m Run or 0.5km A-Bike (Partner B)
-12 Synchronized Push-Ups  RX+HSPU (Partner A&B)

KB Loads = 24/16 RX+ 32/24 MRX 20/12kgs

Flexibility Development

-2x30sec Pigeon/Swan/Piriformis Stretch

-2x30sec Couch Stretch or Modified Couch

-2x30sec Head to Floor Straddle Stretch

-2x15sec Back Bridge/Arch

-Spend 5min on banded Shoulder Stretches

19 responses to “Wednesday, July 18 2018”

  1. Nathaniel says:

    Albert pulling off a difficult move with ease! Love seeing Albert at 5am with his buddies. Always pushing each other and having fun doing it. Keep up the consistent hard work Albert because it continues to pay off!

  2. Brian B says:

    Look at the form!!! Albert’s only been coming to CFHSV for a few short months and has made huge strides! So excited to train with his great guy every morning. He a gentle giant and great guy all around. Also, if you’re looking for an excellent anesthesia provider… you won’t find a better CRNA in Alabama than this dude right here. He’s a great coworker and Crossfitter!!

    • Brian B says:

      Correcting my grammar and mistakes….

      Look at the form!!! Albert’s only been coming to CFHSV for a few short months and has made huge strides! So excited to train with this great guy every morning. He’s a gentle giant and great guy all around. Also, if you’re looking for an excellent anesthesia provider… you won’t find a better CRNA in Alabama than this dude right here. Albert is a great coworker and Crossfitter!! Keep working hard buddy… I’m very proud of dude!

  3. Mandee says:

    Oh my gracious! Albert making a super tough movement look too easy! This guy has been consistent and focused since he joined CFHSV, and his willingness to stay committed to good form and technique is certainly paying off. Way to go Albert, keep it up! 😁

  4. Misty says:

    Albert! Textbook form and look at that depth and focus! Such a dedicated and consistent addition to our mornings. So impressed with your journey so far and can’t wait to keep watching you make gains!

  5. George C says:

    Albert has been making some amazing progress! This is one strong guy with a ton of potential!

  6. Mimi says:

    Yeah Albert! Another one of my HH friends who is an amazing CRNA and sounds like he’s been kicking tail at CFHSV in the early am! Get it Albert!

  7. Kim G says:

    A. 135(10)-165(5)-165(5)-135(10)

    B. Partnered with Jim Stark 3rds RX

  8. Clair Lee says:

    A. 135(10)165(5)175(5)145(10)
    B. 3+24 rxd Teamed up with Stacey who has been visiting our gym this week from Toronto! We pushed each other and had a fun time! CFHSV is happy to have you visiting with us! Thanks Mandee and Brian for coaching!

  9. Nolan says:

    A. 225/315

    B. Partnered with Kyle F and had a blast trying to keep up.

    3rds Rx+/Rx HSPU

  10. Michael Little says:

    325, 415, 415, (x)

    2 Rounds

  11. Matt says:

    A: 275(10) 335(5) 335(5) 295(10)
    B: 3+6 RX ( Row/Run) Partnered with Travis T.
    From the world famous tv show “Ancient Aliens” and “The Tesla Files”
    C: Completed

  12. Little Erin says:

    A. Accessory work
    B. 3 rounds. Solo

  13. Paul says:

    A.) 290 / 350 / 350 / 290 as rx

    B.) 2 + 51 Rx + with my girl Melly D ❤️

  14. Steve Price says:

    A. Deadlift: 315×10, 365×5, 365×5, 315×10

    B. 2 + 50 Rx with Kent

    • Kent M. says:

      👆This guy killed it! I’m pretty sure I caught Steve chuckling at my deadlift weight… 😂🤣😂🤣

  15. MH says:

    200-230-240-200
    3+2 RX + with TJ ☺

  16. Jeremy M. says:

    6:15pm Class:
    A: 315(10)-405(5)-405(5)-315(10)
    B: 4 rds even, RX (run/row)
    – Teamed up with the one and only, Mr. CF, my friend….Tim S.!!
    – Awesome class Nate/Bradley/Daniel!!!