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Wednesday, October 7 2015

Posted by Mandee on October 6, 2015   |   20 Comments

ShanePaul

 

 

WOD:

A. Split Jerk : 3 – 2 – 1 – 1 – 1  E2MOM

Strict Press: 10 – 8 – 6 – 4 – 2  E2:30MOM

B. 7 minute AMRAP of:

10 push press 75/55 or 95/65

5 burpee box jumps 20″/18″ or 24″/20″  (55 and over step ups okay)

“FINISHER”

Immediately after the WOD,

2 minute max reps HSPU or hand release push-ups

rest 1 minute

max time high plank hold

 

REMINDER: Barbells for Boobs THIS Saturday, October 10th at 9am. This is a FREE class to all CFHSV Athletes! We ask that you make a donation, big or small, to our CFHSV Fundraising Team! Help us meet our goal of $2500! Donate to any of our TEAM Members, or just donate directly to the TEAM. Click HERE to donate. 

 

Check out Mason Dixon’s menu for next week! OCT 12 MEALS

To place an order, click here.

20 responses to “Wednesday, October 7 2015”

  1. Nathaniel says:

    Oh yeah!! Straight from the ‘Down Under’ and bringin the pain day in and day out! My two brothers from another continent! Shane and Paul coming to ya live from the island with the most marsupials! Ya got to get down to get up CFHSV!

  2. Mandee says:

    Shane and Paul working hard and showing out! Nice job you two! 🙂

  3. Tim B says:

    Shane and Paul making CFHSV proud!!

    A: 185–215-245-255pr-255
    75-95-135-145-155(fail)-155(fail)

    B:4+10 rx(95#)

    C: 27 hand release PU
    :58 high plank hold

  4. Kym B says:

    Crikey! Good thing you ducked Paul, that drop bear has a bloody vicious kip.
    Forget about the snakes, spiders and sharks two of Australia’s deadliest creatures right there!

  5. Nathaniel says:

    A. 285 split jerk (pr)

    B. 115 – 135 – 145 – 155 – 165

    C. 9 + 1 rx @95lbs

    D1. 11 HSPUs

    D2. 1:02 plank hold

  6. Kobra Kodi says:

    A. 185 – 205 – 225 – 240(x) – 240(x)

    B. 95 – 110 – 115 – 125 – 135

    C. 7 even @ 95 / 20″

    D. 20 HSPUs

    E. 2:05 High Plank Hold

  7. Tim B says:

    I often think to say but fail to post..but I’m so thankful for our coaches. A big thank you to Mandee, Nathaniel, Kodi, and Bradley!!!

  8. Bradley says:

    A. 185-205-225-240-260(x)
    B. 100-115-125-135-145
    C. 8+11 Rx @ 95#/24″
    D. 13 HSPUs/1:39 Plank hold

  9. Jeremy M says:

    Open Gym: (under the weather, going easy, hate I missed today’s wod)
    A: 6 x 6 bench @185#
    B: 8 x 6 boxsqt @ 225#
    C: 6 x 2 split jerk + 15 GHDs @205-215×3-225×2
    D: 20 min on assault bike, 1min hard, 1min easy

  10. George C says:

    A1) 135(3)-165(2)-185-205-215(x)
    A2) 115(10)-125(8)-135(6)-145(1)-155(1)
    B) 5 rds Rx @95lb/24″
    C1) 3 HSPU
    C2) 3:13 plank hold

  11. Kevin Sh. says:

    5+2 RX @75
    17 pu
    :47 plank hold

    My first RX!

  12. Mimi says:

    A: 95(3)-105(2)-115(1)-125(1)-130(x)
    B: 55(10)-60(6)-65(4)-70(3)-75(1)
    B: 4+10 rx @65
    C: 9 HSPU
    D: 1:05 plank
    2 good looking dudes from Down Under!!!

  13. jamie cherrypicker says:

    A. 135(3)-155(2)-175(1)-190(1)pr for split
    B. 85(10)-105(8)-125(3)-125(4)-140(x)
    C. 5+10 rx @18″,65#
    D. 20 HRPU
    E. 2:04

  14. Mandee says:

    A. 145(3) – 160(2) – 175 – 185X
    B. 75(10) – 85(8) – 95(6) – 100(4) – 105(2)
    C. 8+ 11 RX at 65/20″
    D. 21 HSPU
    E. 4:09 plank hold

  15. steve price says:

    185(3)-205(2)-225(1)-245(1)-255(F)

    WOD: 5 + 14 @ 95/24″

  16. Mac says:

    135-185-235-265
    125-145-155-170-180

    7+9 rx
    14
    1:32