logo

Friday, December 16, 2016

Posted by Mandee on December 15, 2016   |   16 Comments

guffeys

 

 

 

WOD:

A.  Front Squats  1 & 1/4 :

E2MOM   :   -5/6   -4/5   -3/4   -1/2

B.  For Time :

-25 Calorie Row

-25 Pull Ups

-25 WBS   20/14lbs   10/9′   (MRX 20/10lbs   9′)

-20 Calorie Row

-20 Pull Ups

-20 WBS

-15 Calorie Row

-15 Pull Ups

-15 WBS

-10 Calorie Row

-10 Pull Ups

-10 WBS

-5   Calorie Row

-5   Pull Ups

-5   WBS

C.  5minutes  :  Handstand Walk Development  /  HSPU Progressions

 

 

Check out Mason Dixon’s menu for next week.  dec-19

To place an order, click here!

16 responses to “Friday, December 16, 2016”

  1. Mandee says:

    Uh oh! Power couple right there! Mandy and Josh are always up early and ready to throw down! Keep it up Guffeys! 🙂

  2. Dani says:

    Awesome work love birds!!

  3. Nathaniel says:

    Mandy and Josh sitting on a rower, k-i-s-s-i-n-g, first comes love, then comes marriage….then comes two Bad A** CrossFitters representing every day!

  4. BP says:

    A. 185(5)-185(4)-195(3)-215(1)
    B. 14:52 RX
    C. Complete. Thanks for the kiipping HSPU tips, Kodi.

  5. CoachDB says:

    This pic brings such a giant smile to my face. I still remember day one when they started. Awesome
    Nate I love the rhyme.

  6. Nathaniel says:

    Today’s WOD @9:15 class –

    A. 5 @235 – 3 @245 – 3 @245 – 1 @255

    B. 11:04 rx

    ———-

    Yesterday’s WOD –

    22:37 rx +

  7. John H says:

    A. 5 @ 205, 3 @225, 2@235, 2 @235. Hardest front squats I’ve done.
    B. 12:34 rx

  8. CJ VK says:

    A. 185(5)-200(4)-215(3)-225(1)
    B. 14:38 Rx

  9. Justin says:

    225(5)-240(4)-255(3)-270(1)
    11:52 rx

  10. Mandee says:

    815 Class — today’s WOD:
    A. 5@155 – 3@175 – 2@185 – 1@195
    B. 12:52 RX
    C. 100′ handstand walk

    1015 Open Gym — yesterday’s WOD:
    17:26 RX+

  11. Mimi says:

    22:23 RX
    Get it Guffeys!!!

  12. Andrew says:

    At home:
    Did not do the correct squats. Normal fs
    225(5)-245(4)-265(3)295(1)
    B. 12:18 scaled to airdyne

  13. jamie cherrypicker says:

    Mandy and Josh, ya’ll come to the darkside (afternoon) sometime. Miss you folks.

    A. 155(5)-185(3)-185(3)-215(1)
    B. 204 reps rx

  14. Bradley says:

    Looking good Guffeys!!

    A. 200(5) – 215(4) – 230(2) – 235(2)

    B. 12:26 Rx

    C. 100ft. HS walk

  15. Jeremy M. says:

    2:30pm Open Gym:
    A: E2MOM for 8rds –
    5 back sqt @265 + 5 bench press @215
    5 back sqt @265 + 5 bench press @215
    6 bs @225 + 6 bp @205
    6 bs @225 + 6 bp @205
    7 bs @205 + 7 bp @185
    7 bs @205 + 7 bp @185
    8 bs @185 + 8 bp @165
    8 bs @185 + 8 bp @165
    B: EMOM for 8 rds –
    3 position power snatch – below the knee + above the knee + 2″ drop
    95-95-115-115-135-135-140-140
    – The Guffeys looking sharp as always!!!