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
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We will be closed Saturday, July 4th and Sunday, July 5th in celebration of Independence Day! Have a fun and safe weekend!
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Bad to the bone!
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.
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! ?
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
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.
STUD ! Pure and Simple ! But the most important part is what’s on the inside of this man !!
“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
Mark, you should love today’s wod! I bet you’ll kill it like always!
85-90-85-90-95-90
13:43 Rx
* all bike and bb
The bike ? You so bad!!!
My mentor and old man crossfit hero. Love you Mark. One day you’ll let me beat you.
You won’t find anyone kinder.
185(7)-205(5)-185(7)
205(3)-215(2)-195(4)
10:14 rx (row/barbell)
PS. I see junkyard back there
9:32 rx ( run / barbell )
A. 125(7) – 135(5) – 125(7) – 140(4) – 155(2) – 140(4)
B. 10:20 RX (KB DL / row)
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)
A. 65-75-65-85-90-85
B. 14:00 rx/barbell
I am so blessed to call Mark my friend ❤️
A) 135/185/155/175/215/175
B.) 11:46 RX (row/barbell)
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.
That is awesome Kent! Little dude is gonna be a stud.
Heck yeah, that’s awesome! What a little athlete!
13:50 Rx
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.