NEWS
7a and 9a Classes ONLY
WOD
“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Clean (225/155)
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Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
24 @ 35m cap. 155# (1 fail). 1ab 10# first 16 (3 fails in a row), then Bhspu.
Happy 4th everyone!
HBD Nissa!
33:46 (put 32:46 on board but I think it was 33:46)
90#
Hspu-2 ab mats and 5# plate
Happy birthday Nissa!!!
19:41rx (1:51pr)
Wow, fast!
Holley-fast!
So. Awesome.
33:50 185#
Happy birthday Nissa!
28+7 at the cap (35min)
#105; 1mat +#5 plate.
Notes for me- time got away from me because wasted too much time staring at the floor before the HS
Dropped in at Hammonasset Crossfit….
5 x 200m sprints
Rest 2 min in between
:28-:33 secs (I think – went off others – didn’t have an official time keeper)
Then
5 rounds of:
1 min of box jumps (20′)
1 min of wall balls (14# to 9′)
1 min of row for cals
1 min rest
168 total reps (28-39 reps per round)
1,071 total cals rowed (198-233 cals per round)
25+8 at 35 min cap. 155# on the cleans and combo of 3 mat HSPUs and bench HSPUs. This was a really fun workout.
Nice job!
34:48 at 185
22 rounds at cap. 130# squat cleans
25 rounds @ 175# and killing HSPU
WITH dusty on one side and Mel on the other, needless to say it was a fun asskicking/class
HBD nissa!!
19 + 8 at the cap @ 205#. Bit of more than I could chew today.
Happy birthday to Nissa!!!
34:49 115#/12#/20# DB PushPress
@CF Pittsfield
4 min — 400 m run / 15 burpees over bar / max # of power cleans in remaining time (light load)
4 min — 400 m run / 10 burpees over bar / max # power cleans in remaining time (medium load)
4 min — 400 m run / 5 burpees over bar / max # power cleans in remaining time (heavy load)
4 min rest between rounds.
I got 11 pc each round — 95# / 105# / 115#
We worked up to a max clean beforehand. Hit a few at 145# which tied my PR. They were less ugly than I’d done before. Finally getting my butt down.
27 at the cap. 145#.
Happy Birthday Nissa!!
Travel WOD
10-9-8-7-6-5-4-3-2-1 Reps for no Time:
Burpees
Situps
25 rds at cap. 225#, 45# db presses
Travel WOD July 4
100-80-60-40-20 SUs
50-40-30-20-10 air squats
Then 5 driveway hill climbs with trash cans, the mail.
The sound of one man panting
28:33 rx
27:41 10#/1 ab mat/85#
next time use 12 on wb
and also next time don’t put bar 3/4 of a mile from my wall station
25:17Rx
1:40pr
Wb is rest. Fast on hspu. You can always clean it. Don’t rest.