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
Uh oh! Power couple right there! Mandy and Josh are always up early and ready to throw down! Keep it up Guffeys! 🙂
Awesome work love birds!!
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!
A. 185(5)-185(4)-195(3)-215(1)
B. 14:52 RX
C. Complete. Thanks for the kiipping HSPU tips, Kodi.
This pic brings such a giant smile to my face. I still remember day one when they started. Awesome
Nate I love the rhyme.
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 +
A. 5 @ 205, 3 @225, 2@235, 2 @235. Hardest front squats I’ve done.
B. 12:34 rx
A. 185(5)-200(4)-215(3)-225(1)
B. 14:38 Rx
225(5)-240(4)-255(3)-270(1)
11:52 rx
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+
22:23 RX
Get it Guffeys!!!
At home:
Did not do the correct squats. Normal fs
225(5)-245(4)-265(3)295(1)
B. 12:18 scaled to airdyne
Typo.:.13:18
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
Looking good Guffeys!!
A. 200(5) – 215(4) – 230(2) – 235(2)
B. 12:26 Rx
C. 100ft. HS walk
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!!!