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Friday, June 10 2016

Posted by Naomi Pradia on June 9, 2016   |   17 Comments

David P 1David 3

David 3David P 2

 

 

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

To place an order, click here!

 

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!

 

17 responses to “Friday, June 10 2016”

  1. Nathaniel says:
    June 9, 2016 at 8:13 pm

    Oh yeah! Effort and struggle lead to gains and rewards. Keep training hard Sir David!

  2. Dani says:
    June 9, 2016 at 8:18 pm

    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!

  3. Mandee says:
    June 9, 2016 at 10:27 pm

    David! Always working hard and always using beautiful form too! Keep it up! 🙂

  4. Patty says:
    June 10, 2016 at 4:53 am

    David always working hard! Great job!!

  5. Nathaniel says:
    June 10, 2016 at 10:02 am

    A. 5:07

    B. 215(5) – 230(3) – 245(1) – 230(3) – 245(1) – 250(1)

    C. 13:56 rx + w/ 400m runs

  6. AP says:
    June 10, 2016 at 10:37 am

    5:21
    155(5)-165(3)-175(1)-175(3)-185(1)-190(1)
    2+26 Rx+ at cutoff

  7. Clair says:
    June 10, 2016 at 10:46 am

    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!

  8. Nolan says:
    June 10, 2016 at 10:53 am

    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!

  9. Jeremy Millich says:
    June 10, 2016 at 11:15 am

    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!

  10. Mandee says:
    June 10, 2016 at 11:37 am

    A. 7:22
    B. 135(5) – 145(3) – 155(1) – 145(4) – 155(2) – 165(1)
    C. 14:18 RX+ with 400m runs

  11. Matt says:
    June 10, 2016 at 12:05 pm

    A: 7:34
    B: 225, 245, 275, 275, 295, 315
    C: 2+37 RX

  12. Kobra says:
    June 10, 2016 at 12:40 pm

    A. 5:47 RX

    B. 215 – 230 – 245 – 230 – 245 – 260(X)

    C. 11:12
    -400m runs
    -24kg KB
    -HSPU
    -Strict Ring Dips

  13. Bradley says:
    June 10, 2016 at 1:34 pm

    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

  14. Mimi says:
    June 10, 2016 at 3:00 pm

    Open Gym:
    A: 7:11
    Rested 5 min.
    C: 2+200m rx
    David always has picture perfect form!

  15. Scott Schoel says:
    June 10, 2016 at 3:57 pm

    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

  16. Matt says:
    June 10, 2016 at 4:49 pm

    Strong numbers Scott!

  17. Mac says:
    June 10, 2016 at 10:28 pm

    5:49

    245/275/300/275/300(x)/275

    10:54 rx+