Bench Press
5-5-5-5-5
Then:
5 Rounds for time:
7 Hang Power Cleans 95/135#
14 GHD Situps
14 GHD Hip Extensions
Post weight and time to Total WOD.
Click here to learn more about total WOD.
Community Notes:
The Mid Atlantic Regional Competition is going on this weekend in VA. If you can't make the trip to watch the action live make sure to check out games.crossfit.com for the footage. There are a few athletes from the gym going down to spectate on Saturday/Sunday...post to comments if you want to carpool.
5-5-5-5-5
Then:
5 Rounds for time:
7 Hang Power Cleans 95/135#
14 GHD Situps
14 GHD Hip Extensions
Post weight and time to Total WOD.
Click here to learn more about total WOD.
Community Notes:
The Mid Atlantic Regional Competition is going on this weekend in VA. If you can't make the trip to watch the action live make sure to check out games.crossfit.com for the footage. There are a few athletes from the gym going down to spectate on Saturday/Sunday...post to comments if you want to carpool.
Quote:
"At one point in your life you either have the thing you want or the reasons why you don't."
- Andy Roddick
"At one point in your life you either have the thing you want or the reasons why you don't."
- Andy Roddick
4 comments:
The days that I don't feel like it are the days that I reach into my "well". I grab onto just a little extra to trudge on. Those are the days that are end up being the most rewarding. The days that Imake it through on "reserves".
5:30 Mobility
Cline
Justin R
Rich
6am
Ed 225 7:45rx
Kim 60 10:25 65sc
Rachel 95 11:58rx
7a
Pete 175 8:55 rx
Mark 115 9:52 rx
Sarah s 60, 10:11 53sc
Jill a 115 11:44rx
Joe c 175 9:25rx
12n
Alex 140 9:25 105sc
Taryn 95 12:56 95sc
Gavin 130 8:58 95sc
Nick 135 10:21sc
Dianne 90 8:58 53sc
Joe G. 255, 9:00 sc
Rich 165, 7:54 sc
Allison B. 70, 7:53 sc
Giuila 95, 6:46 (7s)
Sue K. 70, 9:17 sc
Barb 100, 8:26 sc
Kara 65, 6:55 sc
Jonathan 205, 6:32sc
Luke 195, 8:35 RX
Marni BS, 7:45 sc
Fugo BS, 8:30 sc
Ken (NY) 235
Penny (NY) 75, 6:49 sc
Balmer (TG) 230, 6:12 RX
Ryan S. 135, 8:56 sc
Steph C. 75, 7:10 sc
Kirill 185, 8:00 sc
Marci 60, 8:28 sc
Shawna 65, 8:13 sc
Sean 170, 6:48 sc
Patrick 235, 6:10 sc
Troy 70, 7:34 sc
Jacob 7:56 sc
Anne 62.5, 7:39 sc
Marco (CA) 175, 5:40 (7s)
Sharon 135, 9:33 sc
Pam 103, 8:35 sc
Thanks for dropping in Marco (Cal), Ken (NY), and Penny (NY)!!
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