Friday, May 5th
Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.
Hero WOD
“Holleyman”
30 rounds for time of:
5 Wall ball shots
3 Handstand push-ups
225/155 pound Power clean, 1 rep
Post time to comments.
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.
Reminder: If you are going to drop the weights in a metcon, observe the following limits, or use rubber mats. Keep CFM’s doors open by keeping the neighbors happy.
Max Drop Weight by Height
Hip – 225 lbs
Shoulder – 115 lbs
Overhead – 95 lbs
Extra Credit
3 rounds
10 ghd situps
10 back extensions
24 + 5 at 155 – couldve cleaned more, 57 HSPU tho
29:33, first ten rounds rx, last twenty rounds with pc’s at 195
— totally smoked the lower back early on, which slowed me down. Fun wod.
25 @ 105
pike pushup on box
Holleyman
23:20 – 85lb for first 15 rounds then had to drop to 75lbs for last half bc poor form. Pike push-ups and 14lb wall ball. Happy with consistent pace throughout.
Holleyman
22:33 @85
*First 15 rounds with pike push-ups then switched to knee, 14lb wall ball
27+5 @125#s…back is pain free
5 Rounds:
20 Farmers lunges w/ 24kg dbs
Max Plank (2:00/1:40/1/35/1:15/1:02)
Upright rows for funzzies w/ 35# dbs
Sad to miss “Holleyman” one of my favorites
Front squats 275(3) 290(1) 275(3) 300(1) 275(3) 315(1)
Back squat 10 reps at 78% of 1rm front squat
260(10)
“Maya”
17 Amrap
20 cal row
17 power snatch 75/55
20 box jumps
17 wallballs 20/14
3+ 47 Rx’d
“Holleyman”
27:37 @205lb
“Holleyman”
Power Clean #105
Wall balls 14lbs
HSPU (abmat)
9 RD’s left
DNF (did not finish)
Completed 24 rounds. 62 lbs, push-ups on an incline. 10lb wall ball.
27+8 @ 103 with pike push ups
24+8 @125
99% sure that’s the most HSPUs I’ve ever done in a wod.
HSPUs all unbroken
Cleans were close to my max so they slowed me down for sure. WB were a non-issue which is the first time I think I’ve ever said that in a WB wod…
DNF – 15+7 rx (at 30′ cap)
So spicy!
Habanero 🙂
Dang girl!!!
Did a lot of hspu yesterday… so got in 20 rounds under 30 min time cut – 5 wall balls, 4 bench at 175/155 (11/9 rounds), and all PCs at 205
15+4 @205 and 30″ box for piked pushups
26 @ 125# piked pushups on box
18+8
Cleans @ 105
HSPU – abmat and 10# plate
“Holleyman”
29:29 @ 115
— first 8 rounds at 120
27+8 at 30 min cap
first 8 rounds rx; dropped to 205 for the remainder