!!! Childcare Canceled this morning due to weather !!! Sorry for the inconvenience
Wild Card Week
Programming this week will be brought to you by Doug Chapman of Hyperfit USA crossfit.
Final Event on Saturday at the CFM Mock Qualifier: HSPU’s/Sand Bag Carry/Burpees, brutal!
WOD
5 Rounds for time:
1 Arm DB HPCL&J (Hang Power Clean & Jerk) x 7 ea. side
Push-ups x 21
M.E.
1 Arm DB Thrusters: 3 reps every 15 seconds for 5 minutes! (20 intervals)
* 1 Arm DB Thrusters on one side for one interval, rest, other side for next interval
100 Ab Mat Sit-ups
Affiliate Team Training
WOD in the A.M.
+
P.M. WOD
5 Rounds for time:
500m Row
12 Power Cleans
15 Thrusters
What does the M.E. stand for?
Max Effort
“For ME you would use whatever percentage allows you to perform the movement at a steady pace at high intensity (80+%).”
I guess max effort.
I think Max Effort Brig
We all should do a WOD in the snow today.
Great day for the Crossfit sled to be used. Or have someone bring in their own sled and pile the sand bags on it
Coach Freeman will be wod’ing in the snow “Rock Style” at home today before work.
. I will most definitely be inside!
Should be fun! Just kidding about the snow
As hard as any workout that I remember. I was spinning the last five minutes.
5x 500 M row, 12 PC’s and 15 Thrusters at 135/95. Todd D. somehow got 24:22, freakish. Still impressive was Sharp (28 1/2), Bo 30 1/2, and Jen S. (34). I barely broke 40, pretty F’in humbled. Felt like day one all over again.
AM WOD 6:22Rx. PM Affiliate WOD 28:24Rx. Brutal to say the least.
I showed up pretty late for the second WOD so I only had time for 3 rds in 17:30. The rowing and cleans were fairly easy for me but those 135 lb thrusters werent fun. Id say the 4th and 5th rd of thrusters would of been really tough. Congrats to the people who did it Rxd
It helps that I was able to do several rounds of the thrusters unbroken. I’ll say this though…I was destroyed on rounds 4 and 5. Took me the same time to do those as the 1st 3 rounds.