Tuesday, 5/19/2015

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:
Hamstrings

Strength:
Front Squat: 6×2 (add 10# to what you did 5/13)

WOD:
AMRAP in 12 minutes:
5 Deadlift (225#/155#)
10 Toes-to-Bar
15 Wall Balls (20#/14#; 10’/9′)
Compare to: 5/8/14

Core/Accessory:
2×25′ Monster Walks

Post your results to the comment section.

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  One thought on “Tuesday, 5/19/2015

  1. May 19, 2015 at 6:32 am

    Crossover Symmetry + 500m row

    STR: Bench: (#95, #115, #135, #155) x5

    WOD (scaled): DL Rx, Knee Raises, 14# WB
    7+3

    Liked by 1 person

    • sburks1
      May 19, 2015 at 2:05 pm

      Heck yea Sam. Speedy smart recovery!!! I love it!

      Like

  2. May 19, 2015 at 7:11 am

    4+11 almost Rx’d (just scaled the WB to 12#, DL & T2B Rx’d)

    FS 105# hella heavy

    Liked by 1 person

  3. May 19, 2015 at 8:29 am

    0500 lifting sesh
    0700 WOD : 6+ 1 Rx’d @315# (PR by 17 reps) all DL and WB sets were UB.

    Like

  4. Van
    May 19, 2015 at 11:12 am

    6+15
    65#
    knee ups

    Like

  5. Karen
    May 19, 2015 at 11:29 am

    Front Squat at 85lbs 6 x 2

    5+25
    115# Dead Lift
    Knee Lifts
    10# Wall Ball

    Like

  6. May 19, 2015 at 12:17 pm

    Strength:
    Front Squat: 2×2 @135# but I wasn’t going to full depth. I went down to 130# and did 4×2 just fine. Go figure. Coach Cat said it was probably mental because 5# isn’t a big difference in weight. Will try again another time.

    WOD: 5 even
    Rx Deadlift – These felt heavy today as I was trying not to move my knees forward.
    Knee raises – Working on engaging my shoulders/kip and stringing them together. My grip kept slipping on these now that I am not just throwing my toes up to the bar one by one and falling off the bar after each one or two.
    Rx Wall Balls

    Core/Accessory:
    2×25′ Monster Walks with the purple band done!

    Like

  7. sburks1
    May 19, 2015 at 5:03 pm

    FS 6×2@155 working on front rack form…. Coming along nicely

    5+4rx matched my pr so happy with getting back on track

    Core sucked i mean completed

    Like

  8. May 19, 2015 at 7:42 pm

    6×2 Deficit deads @ 133#

    Sots press worked up to 78#

    Front squats 6×2 @ 143#

    Wod
    5 rx’d (215# deads)

    Monster walks done

    Like

  9. Kyle B
    May 19, 2015 at 8:12 pm

    6+2 @ 365

    Liked by 1 person

  10. May 20, 2015 at 6:50 am

    5+5 – 205# DLs, knees to chest after first round, 14# WB. 125# FSs, purple band MWs.

    Like

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