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Wednesday, November 12 2014

Posted by Mandee on November 11, 2014   |   12 Comments

David P 1David P 2

Heather 2Heather 1

 

 

WOD:

A. Front Squat: 6 – 4 – 2 – 2 – max reps at 80%  E2:30MOM

B. Open WOD 11.6

7 minute ascending AMRAP of:

3 thrusters 100/65

3 chest to bar pull-ups

6 thrusters 100/65

6 chest to bar pull-ups

9 thrusters 100/65

9 chest to bar pull-ups

12,12,12…15,15,15…18,18,18…continue pattern until time expires

Masters 55 years and older:

7 minute ascending AMRAP of:

3 thrusters 90/55

3 chest to bar pull-ups / chin over bar pull-ups

6 thrusters 90/55

6 chest to bar pull-ups / chin over bar pull-ups

9,9,9…12,12,12…continue pattern until time expires

 

12 responses to “Wednesday, November 12 2014”

  1. Mandee says:

    David P and Heather C! Working hard and lifting heavy! 🙂

  2. Rob L says:

    My brother from another mother and a true beast in the box!

  3. Jeremy M says:

    A: 225-230-245-245-225(2)
    B: 5+12, RX

  4. Sonya W says:

    A. 105-115-120-125-105(6)
    B. 5+2
    Thrusters Rx
    Jumping pull ups and ring rows

  5. Justin says:

    250-265-280-280-250(6)
    5+11

  6. Shana says:

    155 165 175 175 155(6)

    4+21 Rx

  7. jamie cherrypicker says:

    A.155,180,190,190 8@170
    B.3+15 scaled to pullups

  8. Haley says:

    115-135-145-145-115(5)

    4+3 scaled to pull ups

  9. Mac says:

    295 – 315 – 335 – 335 – 295(3)

    5 + 20 rx. = 110. During the open in 2012 I got 82, so I was really happy to see the improvement. Great programming over the long haul. thank you CFHSV!

  10. Eric says:

    225(6)245(4)225×2(2)225(6)
    Did heavy back squat yesterday at Crossfit Matters
    4+20 rx’d