WOD:
A. Squat Clean to Front Squat Ladder: 1 – 1 – 1 – 1 – 1 E2MOM
Squat Clean Ladder: 1 – 1 – 1 – 1 – 1 E2MOM
B. 5 rounds for time of:
3 squat cleans 135/95 RX+ 165/115 (MRX 105/65)
6 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″)
3 squat cleans 135/95 RX+ 165/115 (MRX 105/65)
rest 1 minute after each round
C. Core Development:
1 minute high plank hold with 25/15lb plate on mid back
30 hip extensions
1 minute low plank hold with 25/15lb plate on mid back
Friday, November 11th: Veteran’s Day Tribute: “3 Wise Men”
Show your support for our Veterans by conducting a WOD in honor of the three Wise brothers, Jeremy, Ben, and Beau, who all served in different branches of the US Military. The 3 Wise Men Foundation strives to bring awareness to the problems our veterans face and raise funds to provide transition programs to ensure our veterans get the services they need when their time in the Military is over. There is no requirement to register and donate in order to participate in the WOD, but if you feel inclined to do so, click here! Make sure you choose CFHSV as your affiliate. We will have all regularly scheduled classes.
Check out Mason Dixon’s menu for next week. nov-14
James is a beast!!! Watched him power snatch 265 the other day, incredible to watch. Watch out because he’s got more in him, believe me. If he starts coming to barbell club, Oh My!!!
This dude rocks so hard and so does this pic! I love it and I love watching James move weight with such ease and his constant smile. Keep showing off James!
My man James is a stud! Get after it James!
The look on his face says just as much aid the weight he just lifted! And he is barefoot to boot!
A: 185-185-195-195-195
B: 195-205(x)-205(x)-205-185
C: 7min flat Rx+
D: 2 rounds of core work 25# plate
James is as strong as an ox and as nice as they come. James has been a great addition to CFHSV. Keep throwing up big weight!
A1. 135-165-185-205-225
A2. 235-245-255-260(PR)
B. 3:21 RX+
C. 70# Slamball for the planks / 30 GHRs
260?! Nice, great job!
Wow! Great job!
A1. 135-165-185-205-225
A2. 230-235-240(x)-240(PR)-245(x)
Got under and caught 245, could stand it up an inch!
B. 3:47 Rx
A1. 230
A2. 270
B. 2:49 rx+ ( :32, :33, :34, :35, :35 )
C. Completed
A. 165 – 185 – 205 – 225
B. 235 – 245
C. 5:34 Rx+
A: 85-95-105-115-115
B: went to power cleans x-115-x-120-x
C: 3:27 scaled to 100# power cleans
Ah the joy of the deadlift caught in his face. Excellent.
A. 185
B. 200 pr
C. 3:42 acaled step ups
BIG TIME PR!!! Awesome Jamie 👍🏼
A: 185
B: 235(30lb PR)
C: 3:46RX
D: Completed
A. 185, 205, 225, 235, 245
B. 245, 255, 265 (PR), 275 (PR), 280X
C. 4:11
A. 135-165-185-205-225
B. 235-245-255-265(x)-265 PR
C. 3:03 Rx+
6:15pm Class:
A1: 205-215-225-235-235
A2: 245-255-270(PRRRR!)-then stopped
B: 3:16, RX+ (:32, :33, :35, :46, 50)
– 3 days in a row Kodi! Killin 6:15!
A: 185
B: 2:58
235/3:41 165 24″
Power cleans on B
335
2:46 rx+
How are you guys getting those times if you rest 1 min each round?
we subtract the 4 min of rest from our final time