It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Saturday, April 28, 2018

Chilly...

Cold outside...but no snow... SO...time to start runnin' outdoors!

Warm-Up
400m Light Run
2 Rnds
4 Sampson Stretch (5s each side)
8 Alt. Spidey & Reach
12 Russian BB
--------------
BBWU
--------------
POWER CLEAN TECH
6 Sets (climbing):
1 Clean Pull
+ 1 Hang Power Clean
+ 1 Power Clean
-----------------
HURRICANE (Last 6-10-17 HERE, first 6-6-14 HERE)
3 RFT ~
800m Run (4 x 200m Laps outside wt. room)
21 Power Cleans (155#/105#)

HUGE PR's all around...
Last(first) time Casey did this he was just beginning his journey as an Anything Once Crossfitter...
He used 115# for the Power Clean and came in 17:28...NOW...he used 135#...PLUS 20# and crushed his old time by over 2 Minutes!!!

C.Drake ~ 165# / 14:56 (135#)
tb ~ 185# / 19:10 (5:50 / 12:42 / 19:10)
4:00 run / 6-3-3-3-3-1-1-1[1:50] / 4:30 run / 3-3-3-3-3-2-2-2[2:22] / 4:56 run / 5-4-3-3-3-3[1:32])

 How great is Your name O Lord our God, through all the earth!
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1 comment:

  1. Shawn BrehmMay 2, 2018 at 7:46 AM

    On Sunday 4-29-18 I did "Adam Brown" HERO WOD instead.
    2 round for time of:
    24 dead lifts 185
    24 box jumps 20"
    24 wall balls 16 lbs @ 9 ft
    24 floor press 125 lbs
    24 box jumps
    24 wall balls
    24 cleans 105 lbs
    time = 29:41

    ReplyDelete

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