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Wednesday, June 8 2022

Posted by Mandee on June 7, 2022   |   29 Comments

 

 

Power Clean & Hang Power Clean Build-up   E2MOM

6 Power Cleans – 6 Hang Power Cleans

3 Power Cleans – 3 Hang Power Cleans

1 Power Clean – 1 Hang Power Clean

For Time: (20min cap)
15 Hang Power Cleans   115/75   RX+135/95   MRX 95/65

400m Run or ROW or 1km Bike

30 Wallball Slams   20/14lbs   MRX 20/10lbs
15 Power Clean
600m ROW or Run or 1.5km Bike
30 Wallball Sit-ups   20/14lbs   MRX 20/10lbs
15 Hang Power Cleans
800m Run or ROW or 2km Bike
30 Wallball Slams

Core & Flexibility Development

25 Back Extensions
25 Hollow Rocks
25 Hip Extensions
25 Evil Wheels
Spend 5min on banded Shoulder Stretches

Spend 5min with favorite Leg & Back Stretches

29 responses to “Wednesday, June 8 2022”

  1. Mandee says:

    Zach D. looking like a stud, with a wall ball AND a kettlebell in tow. Zach has been working hard since day one. He’s got a great balance of training smart and pushing his limits. He’s always receptive to coaching and is always friendly and kind. Keep after it Zach! 🙂

  2. Nathaniel says:

    Dang Zach! You leading the pack in the meanest WOD we do at CFHSV. Zach’s a ‘slow player’. He’s quiet and polite and respected, as he should be, but Zach can throw haymakers with the best of em. He loves a challenge and he’s made big gains along the way. Zach is able to navigate his way unscathed through the jungle of the 6am. Not many can say the same. Keep doin your thing dude cause it’s working

  3. Don K says:

    Way to carry on, Zach! looking good out there.

  4. Zach says:

    Appreciate the coaches and fellow 6am crew! Been able to learn a lot about what not to do from Kyle Findlay. 😎

  5. BP says:

    135-135
    205-225
    280(PR)-255x

    14:37 RX Bike

    • BP says:

      It’s great having Zach at 0600. What a great guy! So mych better than Little Lord Fauntleroy Findley

  6. Hal says:

    Zach is now a regular at 0600 and knows how to throw counter punches. Keep up the fight.

    A. 165 – 165 – 185 – 205 – 225 – 235

    B. 13:34 rx 🏃‍♂️ (shoulders extra sore so skipped 🚣‍♂️)

    C. Complete

  7. Bo says:

    Zach has made a great addition to the 0600 crew.

    A: 135 – 165 – 195
    B: 13:53 rx+
    C: GHD’s and HE’s

  8. Justin says:

    135-165-185
    13:13 rx bike

  9. Clair says:

    65-75-95
    17:33 rx/run

  10. CJ VK says:

    PC: 165(6)-225(3)-260
    HPC: 185(6)-245(3)-270(x)

    14:13 rx+ (bike)

  11. duke says:

    pc 170-6, 240-3, 275-x
    hpc 190-6, 250-3, 260
    14:45

  12. Bradley says:

    Zach is making that carry that super easy. Keep it up stud!

    12:43 Rx+ Bike

  13. Jason Morgan says:

    A. 135-135-185-205-205-240

    B. 14:51 Rx (I think)

  14. Nathaniel says:

    A. 135 – 185 – 205

    B. 13:55 rx+ ( run )

  15. Bailey says:

    A. 105-115-135-145-165-175
    B. 13:57 RX+ (run)

  16. Misty says:

    Zach! I know you won’t need this picture to remember this WOD but you’re looking tough no matter how you were feeling at this point! Zach has claimed his spot at 6am and just keeps gaining more and more skills by the week! He’s always coachable and it’s been fun to watch him grow as a CrossFitter. Keep it up, Zach!

  17. Mandee says:

    A. 85 – 105 – 115 – 135 – 150 – 165
    B. 12:52 RX+ row

  18. Freeman says:

    13:59 Rx+ Run

  19. Harris Baker says:

    12:59 RX + (BIKE)
    with a photo finish tie with Sean

  20. Lupo says:

    165 – 165 – 205 – 205 – 235 – 235
    16:30 RX+ run

  21. Damian says:

    A. 135, 155, 185, 205
    B. 14:52 Rx+

  22. Daniel N says:

    A. 135 – 185 – 215
    B. 16:30 Rx+ (Row)

  23. steve price says:

    A. Power Cleans: 175 x 6 (Every 5 pounds matters) ,245×1 Hang Power Cleans:195 x 6 (Every 5 pounds matters),255×1

    B. 18:21 Rx+

  24. Griff says:

    185-225-255-275-305-310(x)
    14:13 rx+ (run)