140530 – Class of 2014

Every year I get the chance to work with some outstanding young people… some of them I’ll remember forever.  Any teacher will tell you that it’s a “thankless-job” most of the time.  Unlike most other professions, you may wait years to see the result of your efforts, most times never.  Can’t imagine spending my time doing anything else more important though.  Now as Alice Cooper says…



1) E2MOM for 3 sets.  3-Position Snatch (mid-hang, @knee, 1″ from deck).  Med-Heavy ~75%.

2) E2MOM for 3 sets. 3-Position Clean (mid-hang, @knee, 1″ from deck) + 1x Push-Jerk. 75%.


3x attempts to set new 1RM Deadlift


“1/2 Tommie Mac”

For time:

12x Burpees
12x Thruster 115/75#
12x Burpees
12x Power Snatch 115/75#
12x Burpees
12x Push Jerks 115/75#
12x Burpees
12x Hang Squat Clean 115/75#
12x Burpees
12x OHS 115/75#

CFV Friday WOD


10x HSPU

15x Deadlift @250/175#

25x Box Jump 30/24

50x Pullup

100x Wallball 20/14

200x DUers

400m run with plate 45/25#


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