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Wednesday, September 10 2014

Posted by Mandee on September 9, 2014   |   11 Comments

Chaney 1CHaney 2

Bailey 1Bailey 2

 

 

WOD:

A. EMOM x 6 minutes weighted pull-ups (perform 1-5 reps AHAP each minute); strict, weighted, minimal assistance

B. Complete the following for time of:
200m run

25 front squats 95/65 or 135/95

25 pull-ups

400m run

20 front squats 95/65 or 135/95

20 pull-ups

600m run

15 front squats 95/65 or 135/95

15 pull-ups

800m run

10 front squats 95/65 or 135/95

10 pull-ups

 

Reminder: CFHSV Nutrition Class tonight at 615pm! Free to all CFHSV athletes!

 

11 responses to “Wednesday, September 10 2014”

  1. Mandee says:

    Chaney and Bailey! Strong work! 🙂

  2. The Anti-runner says:

    A. Strict 5
    B. 21:33 @95 Rx’d

  3. George C says:

    A) Strict 15-lb weighted, started with 5 and faded to 3.

    B) 26:27 @95 Rx

  4. CrossFit Kodi says:

    A. Alternated between 3 strict, weighted pull-ups (45# dumbbell) and 5 L-sit chest to bars

    B. 20:04 RX @ 95, all unbroken

  5. Andrew says:

    A. Weighted pull ups 35 lbs x 3
    B. 18:53 @ 135

  6. Shana says:

    A: strict pull-ups x 5

    B: 23:11 @ 65lbs and pull-ups.

  7. Justin says:

    1.5pd weighted dips x 5
    19:40@135

  8. Mac says:

    Strict pull-ups x 5/5/5/4/4/3

    19:39 @ 135 rx

  9. Patrick says:

    A. L-pull ups 5-5-5-5-3-4
    B. 21:03 Rx 95#