A. “The BB Sprint Mile”
400m run
rest 1 minute
200m run
rest 1 minute
400m run
rest 1 minute
200m run
rest 1 minute
400m run
**score = total time minus 4 minute rest”
B. Bench press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM
C. 3 rounds for time of:
200m run
21 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg)
15 hand release push-ups RX+ handstand push-ups
9 ring dips RX+ strict (MRX bar dips)
Check out Mason Dixon’s menu for next week. June 13
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REMINDER: Our NEW CrossFit KIDS summer schedule starts THIS WEEK! We now have classes Monday and Wednesday mornings as well as our regular classes on Tuesday and Thursday afternoons! Email us for more details!
Oh yeah! Effort and struggle lead to gains and rewards. Keep training hard Sir David!
David! Sorry everyone, this stud muffin is off the market officially in 37 days when he gets to marry Miss Sara G!!
Hope the tux doesn’t rip off when you flex!
David! Always working hard and always using beautiful form too! Keep it up! 🙂
David always working hard! Great job!!
A. 5:07
B. 215(5) – 230(3) – 245(1) – 230(3) – 245(1) – 250(1)
C. 13:56 rx + w/ 400m runs
5:21
155(5)-165(3)-175(1)-175(3)-185(1)-190(1)
2+26 Rx+ at cutoff
A. 7:01
B. 75(5) 80(3) 90(1) 80(4) 95(2) 100(1)
C. 11:51 Rx’d
Great morning! You certainly have to push yourself to make the cut-off. Thanks for the coaching, Kodi! Happy Friday CFHSV!
A.5:17
B.185(5)-215(3)-230(1)-215(3)-230(1)-230(1)
C.2+31 rx
Great coaching this week Koco!
7:00am Class:
A: 5:12, (splits: 1:11/0:38/1:22/0:38/1:23)
B: 215(5)-230(3)-245(1)-230(4)-245(2)-260(1)
C: 11:38, RX+
– Great class as always Kodi! Fun warm-up!
A. 7:22
B. 135(5) – 145(3) – 155(1) – 145(4) – 155(2) – 165(1)
C. 14:18 RX+ with 400m runs
A: 7:34
B: 225, 245, 275, 275, 295, 315
C: 2+37 RX
A. 5:47 RX
B. 215 – 230 – 245 – 230 – 245 – 260(X)
C. 11:12
-400m runs
-24kg KB
-HSPU
-Strict Ring Dips
A. 1:24/:35/1:22/:37/1:28 = 5:26
B. 195(5) – 210(3) – 225(1) – 210(4) – 225(2) – 235(1)
C. 14:50 Rx+ with 400m runs
Open Gym:
A: 7:11
Rested 5 min.
C: 2+200m rx
David always has picture perfect form!
A. 1:28/ : 36/ 1:26/ : 34/ 1:28 = 5:32
B. 325(5) – 345(3) – 365(1) – 325 (4) – 355 (2) – 375 (1)
(the only thing I’m good at)
C.16:56 Rx+ with 400m runs
Done at Old Bastards Box in Hartselle
Strong numbers Scott!
5:49
245/275/300/275/300(x)/275
10:54 rx+