Friday, December 4 2015

Posted by Mandee on December 3, 2015   |   29 Comments

David 1David 2David 3




A. 1 power snatch to 1 snatch balance to 1 hang squat snatch

EMOM for 4 minutes: 1 rep @ 60-70%

rest 2 minutes, adjust weight

EMOM for 4 minutes: 1 rep @ 70-80%

rest 2 minutes, adjust weight

5 minutes to build up to a heavy squat snatch

B. For Time:

44 Russian KBS  32kg/24kg

1000m run

22 chest to bar pull-ups   (55 and over regular pull-ups)

800m run

36 Russian KBS  32kg/24kg

600m run

18 chest to bar pull-ups  (55 and over regular pull-ups)

400m run

28 Russian KBS  32kg/24kg

200m run

14 chest to bar pull-ups  (55 and over regular pull-ups)


Check out Mason Dixon’s menu for next week! Dec 7

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29 responses to “Friday, December 4 2015”

  1. Matt says:

    David is the real deal. Another high achiever at CFHSV.

  2. jamie cherrypicker says:

    Daddy Mac!! One heck of an athlete and friend.

  3. Haley says:

    D A V I D!!!! Looking focused as always. This guy is amazing. Real deal!

  4. Marisa says:

    David! Strongest, fastest and nicest dude out there

  5. Daniel Lynch says:

    In between David’s sets, it’s not a rest for him…..IT’S A REST FOR THE WEIGHTS lol

  6. Mac says:

    The man, the myth, the legend!

  7. Duke says:

    David is awesome. Always pushing it hard. You are the man.

  8. Mandee says:

    I’ve got to agree. David is awesome. Way to be awesome David 🙂

  9. Brittnie says:

    David!!!! Kicking total ass and looking fierce doing it!

  10. Stacey says:

    DAVID!!!! Yes!!! Killing those lunges! Best dude around!!

  11. Nathaniel says:

    One in a McMillion right there. My man. He will CrossFit you upside your head.

  12. Eric says:

    Dr. David McAmrap McMetcon is a McCrossfit freak of nature. He has an engine like a 2015 Audi A8L V12 Strong Fast and goes on forever! Oh did I mention he is one heck of a nice guy!

    Keep killing it Doc!

  13. steve price says:

    Every once in a while, David comes in and does an AMRAP just to keep us humble. It’s always good to be around such a positive person. Glad to have crossed paths with you, David.

  14. Kobra says:

    Caution: The only prescription this Doc hands out is straight up a** whoopins!

    He is one bad dude.

  15. CoachDB says:

    If you think Sam Briggs has an Engine, you haven’t met Dave. Pure ENGINE!

  16. Regina says:

    David is another one of CFHSV’s humble super-athletes who crushes every wod.

  17. Nate C. says:

    When my car dies I might just have David Mc. push me around in it :0) truly mean engine in an awesome dude!!

  18. David Mc says:

    Wow, thanks for the kind words everyone.

  19. Bradley says:

    Looking good David! You are the man! Awesome dude, great friend, incredible athlete.

  20. Dani says:

    Love reading all of these awesome compliments of David 🙂 What a loving CFHSV family we have! David, your reputation is clearly marked within this community.

  21. fleming says:

    David. ..Great athlete, great dad and family man too!

  22. Paul Pepe says:

    AND…. not to mention he is great Doc! Runs a cool practice. Annual exams are a little awkward but we stay distracted discussing the WODs….:-)

  23. Duke says:

    21:50 scaled

  24. Sam W says:

    24:03 Rx

    Way to go David!

  25. Mimi says:

    A: 85# power snatch
    B: 200m run + 1 c2b at 30:00 rx
    David is a stud!!!

  26. Jeremy M says:

    9:15 Class:
    A: 95/115/155
    B: 19:42, RX
    -David is one incredible athlete! The “Mad Scientist” when it comes to game planning a wod! Such a great person and a great friend!

  27. Scott C says:

    David — The reason I’m at CFHSV and why I keep pushing.

  28. Matt says:

    A: 95/115/145(PR)
    B: 38:47 (1.5 pood and all singles on CTB)

  29. Justin says:

    135 across
    Isn’t that the guy who only does back squats outside?