Posts by Mark Ursu

#14Jun2019 WOD

Weightlifting

Front Squat

5 sets:
– 3 Front Squat + 2 Split Jerk @ ascending

Metcon

2 rounds:
– 75 Wallballs @ 20/14#
– 50 Cal Row
– 15 Bar Muscle Ups

#13Jun2019 WOD

Gymnastics

4 rounds:
– 8 DB Clean and Push Press @ 22.5/15kg
– 4-8 Ring Muscle Ups
* rest 2 minutes between sets

Metcon

4 rounds:
– 12 Deadlift @ 125/85kg
– 400m Run
– 12 HSPU

#13Jun2019 Cardio

Metcon

5 Rounds:
– 80 Double Unders
– 15 Burpees to 6″ Target
– 12 Double DB Thrusters @ 22.5/15kg
– rest 1:00 between rounds

#12Jun2019 WOD

Weightlifting

Deadlift

8 x 3 @ 30% + bands

Metcon

30-20-10:
– Double DB Hang Snatch @ 22.5/15kg
– 100 Double Unders
– Thrusters @ 43/29kg
* rest 60 seconds after the round of 30

#11Jun2019 WOD

Weightlifting

Snatch

EMOM 8:00
– 4 TNG @ 60%

Metcon

6 rounds:
– 1 minute max cal bike/row/ski
– 1 minute max BBJO @ 24/20
– 1 minute rest

#11Jun2019 Cardio

Metcon

EMOM x15
– Min 1: 200m run
– Min 2: 15 Wall Balls
– Min 3: 5 Devils Presses

Rest 4 min then –

EMOM x15
– Min 1: 15/12 Cal AAB
– Min 2: 10 HSPU / Strict Press
– Min 3: 10 Burpee Box Jumps @ 24/20″

#10Jun2019 WOD

Metcon

Dave

3 rounds:
– 15 Burpees
– 11 Air Squats
– 9 Bar Muscle Ups
* then *
– Run 1200m
– 36 Power Snatches @ 45/35kg

On behalf of Amber Sims, we, her friends and family at CrossFit Contessa, have organised to honour the life of her Husband & best friend, David Sims who tragically passed away last week the only way we know how – His very own Hero WOD.

“DAVE”
3 rounds (He has 3 beautiful children)
15 burpees (15 – birth year and youngest Daughter, Evie’s favourite movement)
11 air squats (11 – birth year of Son, Ash)
09 Bar muscle ups (09 – birth year of eldest Daughter, Ella and Ash & Ella’s favourite movement)
THEN
Run 1200 m (12 – The year Amber & Dave got Married)
36 Snatches (Dave’s current age and when I asked Amber if Dave had a fav exercise her response was “every time I mentioned snatches he would giggle!”.  We will increase this by one rep every year).

Many of you are asking where to send condolences and how to support Amber and the kids in this time of grieving, which is why we have arranged this event along with a GoFundMe page. We intend to use this page as a message board where you can write notes for the family to read when they are able and also as a way to give financially.

https://www.gofundme.com/dave-sims-memorial-fund?fbclid=IwAR2r9Apc60N5Pbln76tKQT24F879N415-B5nFXInEM7qpw8Sg4e3fuDnscA

Weightlifting

Front Squat

5 x 4 @ 75%
– from the floor
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