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Wednesday, March 29 2017

Posted by Mandee on March 28, 2017   |   16 Comments

 

 

 

WOD:

A. EMOM x 8min

MIN 1 = 12 Bar Facing Burpees

MIN 2 = 12 Toes-to-Bar

MIN 3 = 12 Box Jumps   24/20   RX+ 30/24   (MRX 20/18)

MIN 4 = 12 SDHP   95/65   RX+ 115/75   (MRX 75/55)

**Repeat one more time for 8min total**

 

On the 9th minute…

 

B. For Time:

16 – 13 – 10

SDHP

Box Jumps

Toes-to-Bar

Bar Facing Burpees

 

C. Core Development

3 sets of 10 GHD Sit-Ups to 20 sec GHD Hold to 10 GHD Sit-Ups

3 sets of 10 Hip Extensions to 20 sec Hip Extension Hold to 10 Hip Extensions

2min L-Sit Hang

 

 

 

 

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16 responses to “Wednesday, March 29 2017”

  1. Mandee says:

    Graham! This guy has been putting in the work since day one! Keep it up Graham! 🙂

  2. Nathaniel says:

    Graham is one dedicated CrossFitter and getting stronger, faster, and fitter every day! Keep it up dude!

  3. Dani says:

    This guy reminds me of Clark Kent! Pleasantries and slick glasses until he starts a WOD and then Superman comes out!

  4. Bradley says:

    Graham don’t mess around. He throws down hard everyday. Keep it up stud!

    A. Completed as Rx

    B. 8:32 Rx+

  5. CJ VK says:

    A. ✅ Rx
    B. 11:50 Rx

    That was rough.

  6. Justin says:

    11:28 rx

  7. Graham J says:

    Wow! I can’t believe I made it on here, feel humbled, long way to go! Thanks

  8. George C says:

    11:59 rx

  9. Damian says:

    11:41RX, nursing a little planters fasciitis.

  10. Jeremy M. says:

    1:45pm Open Gym (Today’s Wod):
    A1: Completed RX
    A2: 9:47, RX+
    B: Completed all, but L-sit, ran out of time.
    – Graham!! Great guy, great addition to cfhsv! Keep it up stud!

  11. Nathaniel says:

    A. EMOM work done at rx

    B. WOD = 9:30 rx +

  12. Jamie Cherrypicker says:

    146 reps scaled

  13. Shana says:

    9:45 RX+

  14. Mac says:

    11:54 rx+