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CFE WOD 04-20-12

By Front Desk | In CrossFit, WOD | on April 20, 2012

DE Strength

2 reps EMOTM for 10 min

 

-Split Jerk (55% of Strict Press Max)

 

CFE WOD

“Punch in the Face”

 

Run 400

21-15-9

- Squat Cleans (135/95)

- Burpees

Run 400

 

**12 min time cap

 

 

Choose ONE of the following sports:

Swim (THU): 6 x 2:00 TT, rest 4:00 between each effort

Bike (THU): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (THU): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Ruck (THU): 4 x 1M with 35# ruck or vest, fastest possible pace, rest 3:00 (this is NOT a ruck-run)

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 4-6 x 2:00 TT, rest 4:00 between each effort

Bike (FRI): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (SUN or TT): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

 

CF Sport : Rest

 

12:30

Huw – 75/14:48 #80

Mark – 55/14:45 #65

Holden – 85/15:16 #115

Jose – 15:22 #75

Sean – 75/15:15 #95

Felix – 14:32 15-9-6

Liz – 16:35 #55

Troy – 85/15-11-7 20:45

JP – 12:29 #95

Melissa – 15:36 65-55lbsz

 

6:15

Jason – 94/13:47 #80

Liv – 37/14:57 360

Maura – 45/14:10 #65

Jacob- 65/15:00

Josh O – 85/15:21 #95

BK – 85/15:22 #95

Leidy – 35/16:40 #555

Michael – 75/17:30 #95

MJ

 

 

 

 

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