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Friday, December 11 2015

Posted by Mandee on December 10, 2015   |   29 Comments

1 team3 team

3 team2 team

 

 

WOD:

A. In 15 minutes, build up to a heavy OHS and work on muscle-ups

B. OPEN WOD 11.4

10 minute AMRAP of:

60 bar facing burpees

30 OHS 120/90   (55 and over 110/75)

10 muscle ups

C. Core and Shoulder Development: 1-2 rounds for time of:

20 ring or bar dips

1 minute L-sit hold on parallettes or rings

20 parallette shoot through to double push-ups

1:30 high plank hold

 

Check out Mason Dixon’s menu for next week. 12-14

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29 responses to “Friday, December 11 2015”

  1. Nathaniel says:

    Yessireeee!! Teamwork at it again. Steph and Dana putting in work together. They also put in work individualy on a daily basis. Keep it up!

  2. Scott C says:

    Awesome! This is CFHSV.

  3. Mandee says:

    That’s one awesome team right there! Steph and Dana working hard and looking good! 🙂

  4. Natsuki says:

    Whoohoo! Go Steph!

  5. BWM says:

    Nice work ladies!

  6. Eric says:

    Watch it there is a strong dynamic duo! Steph and Dana you two are always pushing hard every-time you step into CFHSV!

  7. Dani says:

    Tag Team, back again,
    Check its records let’s begin
    Party on party people let me hear some noise
    Steph and Dana’s in the house jump jump rejoice
    There’s a party over here
    A party over there
    Wave your hands in the air
    Shake your deriere
    These three words when you’re gettin’ busy
    Whoomp there it is!!!!

    Awesome work ladies. 🙂

  8. Courtney says:

    Nice work ladies!!!

  9. Andrew says:

    A. 215
    B. 96 Reps RX

  10. Bradley says:

    That’s a good looking team right there. Stephanie and Dana showing us how it’s done.

    A. 250 PR

    B. 112 Rx

  11. Sam W says:

    A) 275
    B) 93 Rx

  12. Calvin says:

    Those are some strong numbers fellas!

    A.165 PR
    B.75 Rx (ohs are def not one of my strengths)

  13. SheaW says:

    Way to go Dana and Stephanie! I love this picture! Two pretty awesome ladies laying it down.

    (and I will say again, I LOVED this team WOD)

  14. Jeremy M says:

    11:30 Class:
    A: warmed up to ohs wod w, 120#, not a pound more….had to save precious knees for wod.
    B: 99 reps, RX (slid out of rings on 10th MU, all singles)

  15. Kobra says:

    A. 185

    B. 110 RX

  16. Heath Sharp says:

    A) 225

    B) 113 RX

  17. steve price says:

    A. 225# PR

    B. 85 reps Rx

  18. Justin says:

    235/96 w/ bar muscle ups

  19. Brian A says:

    A. 225
    B. 94 RX

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