Friday, July 3 2020

Posted by Mandee on July 2, 2020   |   22 Comments

Bench Press Pyramids   E3MOM 

7 – 5 – 7 – 4 – 2 – 4

3 Rounds For Time:

400m Row, Run or 1km Assault Bike

21 Deadlifts   135/95   MRX 95/65 or
Double Kettlebell Deadlifts   2×32/24kgs   MRX 2×24/16

15 WallBall Sit-Ups   20/14   MRX 20/10lbs

9 Toes to Bar

Core & Chest Development

21-15-9 Rep Rounds Not for Time:

DB/KB Bench Press
Evil Wheels
Band Pull Aparts Across Chest

Barbell or Banded Good Mornings

High Plank Hold Shoulder Taps




We will be closed Saturday, July 4th and Sunday, July 5th in celebration of Independence Day! Have a fun and safe weekend!


22 responses to “Friday, July 3 2020”

  1. Matt says:

    Bad to the bone!

  2. Nathaniel says:

    That’s a bad man! And a good man. My brother Daniel and I always say that we’re the only kids that never got better than our dad at anything. He’s sitting on that ball waiting for me and Daniel to catch up…ain’t ever gonna happen.

  3. Mandee says:

    That’s one hard working man right there and I’m glad to see him taking a well deserved rest! I could go on and on about what an incredible, wonderful man Mark is, but instead let me tell you this — this man is an ANIMAL! An incredible athlete and a CrossFit machine that just doesn’t stop! He’s the picture of health and a testament to CrossFit. Love you Mark, keep rolling! ?

  4. Flying J says:

    Papa Bear is waiting for something to hatch,,,…he’s bad alright and about 50 meters ahead of me on that day-, just like most days.
    In all regards- A very inspirational dude

  5. Paul Pepe says:

    My Kryptonite. Been chasing this guy for years. Never beat him but on occasion I catch a weakness….but I will never tell what they are. This man is a blessing to all who know him. Love this man.

  6. steve price says:

    STUD ! Pure and Simple ! But the most important part is what’s on the inside of this man !!

  7. Josh Kennedy says:

    “Pleasant” and “quiet dignity” personified in a man, traits I still have to learn. Bless you, sir!
    A: 185-205-185-205-225-205
    B: 14:50 Rx, with run, double KB DL, 30# WBSU
    C: Complete, 1.5pd KB bench press

  8. Regina says:

    Mark, you should love today’s wod! I bet you’ll kill it like always!

    13:43 Rx

  9. Cooper says:

    My mentor and old man crossfit hero. Love you Mark. One day you’ll let me beat you.

  10. CJ VK says:

    You won’t find anyone kinder.


    10:14 rx (row/barbell)

    PS. I see junkyard back there

  11. Nathaniel says:

    9:32 rx ( run / barbell )

  12. Mandee says:

    A. 125(7) – 135(5) – 125(7) – 140(4) – 155(2) – 140(4)
    B. 10:20 RX (KB DL / row)

  13. Bradley says:

    There’s not many opportunities to catch Mark resting. He has an engine that never stops. “D-Day by DB” made even the best take a seat. You the man Mark!!

    A. 185(7) – 215(5) – 200(7) – 225(4) – 235(2) – 225(4)

    B. 9:23 Rx (Row/KB DL)

  14. Kim G says:

    A. 65-75-65-85-90-85
    B. 14:00 rx/barbell

    I am so blessed to call Mark my friend ❤️

  15. Kent M. says:

    A) 135/185/155/175/215/175
    B.) 11:46 RX (row/barbell)

    • Kent M. says:

      Had my 8 year old with me in the barn…
      He did 4×5 bench press @ 15 lbs (kids barbell with 5lb bumpers)
      Then 3 rds:
      12 deadlifts (15 lbs)
      12 situps
      12 single unders

      Little dude crushed it. Not sure of his time, but he killed his old man.

  16. steve price says:

    13:50 Rx

  17. 3rd of July Guy says:

    A: 7@185, 5@205, 7@185, 4@205, 2@225, 4@205
    B: 13:35 RX (Row/Barbell)
    Mark is ROCK SOLID, always working hard and motivating.