Shane’s special creation

By Kevin Wood / May 20, 2017

It’s a doozy. Come on in and see what he has planned. (hint – there’s a bit of running)

Cara
May 20, 2017 at 11:48 am

Matt and I did a drop in at CrossFit Quispamsis for a partner wod, it was tough but we loved it!

100 DU
90 burpees
80 WB 20/14#
70 KB swings 70/53#
60 HPC 135/95#
50 alt KB snatch 70/53#
40 T2B
30 SDHP 135/95#
20 squat snatch 135/95#
10 bar MU
*** run 200m after each movement
45 min cap

Time: 38:27 Rx for Matt, I scaled KB to 45# since I’ve never really done KB snatch
So much fun 🙂
1. Shane H
  May 20, 2017 at 4:41 pm
  
  Nice!!
Janet
May 20, 2017 at 2:06 pm

5 rounds
30 ring rows
30 kbs
400m run
30 partner wall balls

28:40

Great workout on a long weekend. Emily kept me going and was a awesome partner
1. Shane H
  May 20, 2017 at 4:41 pm
  
  You two did awesome!!
Amanda Beck
May 20, 2017 at 4:45 pm

5 rounds
30 ring rows
30 kbs 35#
400m run (i rowed)
30 partner wall balls

29:03

With Hannah

First 2 rounds split 50/50

Last 3 rounds she did 20 kbs, i did 10kbs and i rowed 300m with her running 100m
1. Amanda Beck
  May 20, 2017 at 4:46 pm
  
  8# wb
2. Shane H
  May 20, 2017 at 7:22 pm
  
  Awesome work, you guys were flying!!
Emilie
May 20, 2017 at 7:01 pm

29:04 with Janelle
Scaled to ring rows
35# for kbs
200m each for each run
10# for partner wallballs.

Cashout i did my 3 min wall sit and forgot to get my sheet signed lol!
1. Shane H
  May 20, 2017 at 7:23 pm
  
  Great job!! I will try to remember to fill in your sheet!!

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