Monday, 5/18/2015

Monday, May 25 is Memorial Day. There will be NO 6 a.m. classes and NO afternoon classes! We will be doing Memorial Day Murph in honor of Lt. Michael Murphy. We’ll kick off WODs at 9 a.m., 10 a.m., and 11 a.m. Canadian Brian has offered to bring a grill so CFC will provide burgers and hot dogs. Please sign up to bring something and RSVP so we all know how much to bring!

http://www.signupgenius.com/go/10c084aaaaa2da5fc1-memorial

Our WOD on Saturday, May 30 will be the John Champe High School Run for Music – 5k run or 1 mile fun run. We are getting out and supporting our community! Please sign up: https://potomac.enmotive.com/events/register/54e76e00-9fd4-4038-9913-2324c0a86526

Mobility:
Shoulders

WOD:
5 Rounds:
10 Ring Dips
10 Hang Squat Cleans (155#/105#)

Core/Accessory:
Alternating Tabata: Hollow holds, floor supermans

3×8 Hip Extensions

Post your results to the comment section.

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  One thought on “Monday, 5/18/2015

  1. May 18, 2015 at 7:25 am

    13:43 70# HSC (RDs Rx’d)

    Like

  2. May 18, 2015 at 7:55 am

    10:55 85# 24″box dips

    Like

  3. May 18, 2015 at 8:01 am

    11:29 55#; 24″ box dips

    Core complete (HE w/ 20#).
    3mi run.

    Like

  4. May 18, 2015 at 8:07 am

    MOD WOD: 6:54 155# front squat; 24″ box dips;
    CASH OUT: 500m row (2:04)
    CORE: yes

    Like

  5. Carlie
    May 18, 2015 at 10:14 am

    14:12 @55# and ring dips with assisted box
    Tabata done

    Like

  6. Karen
    May 18, 2015 at 10:38 am

    9:50 @55# and 24 inch Box Dips

    Like

  7. May 18, 2015 at 11:40 am

    Comp Strength:
    Back Squat: 5×3 @135#

    WOD: 12:43
    1 Strict Ring Dip and other 9 with one heel on box (last round, all 10 with 2 heels on box)
    65# Hang Squat Cleans – my hip pop and speed under the bar is so much better now!!! I could feel the difference for sure. I’ll go heavier in the future.

    Core/Accessory:
    Alternating Tabata: Hollow holds, floor supermans done = lots of sweat angels

    Like

  8. May 18, 2015 at 8:10 pm

    After 13 reps of cleans I realized I was doing it wrong – going from the floor rather than the hang 😦 Started going much better once I started doing it right.

    13:43 (would have been rx’d if I had been doing hang squat cleans the whole time)

    Sled drags and burpees with Coach Matt

    Tabata done

    HE with 110#

    Like

  9. May 18, 2015 at 8:53 pm

    WOD: 11:39 @ 65#, ring dips w feet on box

    Tabata done. HEs @ 35#.

    Like

  10. May 19, 2015 at 6:35 am

    13:14 – ring push-ups (due to shoulder probs), 95# HSCs. 65# weighted hip extensions.

    Like

  11. Chirag Patel
    May 20, 2015 at 5:39 pm

    125# @ 17:21

    Like

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