Friday, 5/29/2015

No Classes Tomorrow! But you can still sign up for the John Champe HS 5k or 1 Mile Fun Run! CFC’s Coach Matt will be leading the warm-up for about 250 runners!

https://potomac.enmotive.com/events/register/54e76e00-9fd4-4038-9913-2324c0a86526

runon

Mobility:
Achilles/calves

Strength:
Front Squat: 6×2 (add 10# to what you did 5/19)

WOD:
3 Rounds:
25 Wall Balls
25 Double Unders

Core/Accessory:
3×30 Side Bends

3×8 Bent Over Rows w/ Kettlebells

Post your results to the comment section.

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  One thought on “Friday, 5/29/2015

  1. May 29, 2015 at 7:25 am

    FS 105# (2# more than last time…10# would have been my max…tried 5# but it was too much for me today)

    WOD: 9:12 Rx’d*
    *I can’t promise every single one was 100% in the paint but I did pretty damn good! This is a PR for me 😊

    Core done 26# KBs

    Like

    • May 29, 2015 at 8:36 pm

      You know what they say, always go hard in the paint! (That’s a basketball reference steeped in sexual innuendo)

      Like

  2. May 29, 2015 at 8:02 am

    STR: disclaimer …I need to find my FS 1RM. Last time we did this, I was 185#.
    Today
    205
    225
    225
    225
    225
    245

    WOD: 5:22 @ 14#

    CORE: yes, KB rows @53#
    CFC shirt picked up for tomorrow’s 5k.

    Liked by 1 person

  3. denisdeza
    May 29, 2015 at 10:47 am

    WOD: 8:43
    #18 ball
    5 DU / 60 Singles

    Squads #125
    Core: 3×8 KB done
    Stretching almost done 😉

    Like

  4. May 29, 2015 at 12:14 pm

    Front squats @ 153#

    Metcon: 5:04 rx’d

    BOR @ 26#

    Like

  5. May 29, 2015 at 1:58 pm

    Beach WOD: 50 – 40 – 30 – 20 – 10
    Row for calories
    Double unders
    Sit ups

    34:38, scaled with 3x single unders
    **in a NON air conditioned box**

    Like

  6. Valerie
    May 29, 2015 at 7:22 pm

    8:31 Rx

    Like

    • Valerie
      May 29, 2015 at 7:23 pm

      Front squats @ 125#

      Like

  7. May 29, 2015 at 8:34 pm

    Stupid stupid stupid 5K Row 19:42
    Rested about 10-15 minutes then hit the WOD: 5:09 Rx’d
    And since Ryan Gossling is excited to see me run tomorrow, I’ll be there!

    Like

  8. June 1, 2015 at 10:06 am

    85# FS (20# PR!)

    WOD: 11:28 – 12# WB (i hate wall balls); 75 Singles each round (unbroken)

    Core complete. – 26# KBs

    Like

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