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Friday, May 13 2016

Posted by Naomi Pradia on May 12, 2016   |   20 Comments

IMG_6840 (1)

 

 

A.  Deadlift:  7 – 5 – 4 – 3 – 3     E2MOM

B.  12 minute AMRAP of:

6 deadlift  275/185   RX+ 335/215  (MRX 225/145)

12 handstand push-ups   RX+ 4″/2″ deficit or parallette handstand push-up  (MRX 4″ rise)

18 wallballs 20/14  10’/9′  RX+ 20/14  11’/10′  (MRX 20/10  9′)

C.  Core & Grip Development: 1-2 rounds of:

20 Russian twists with wallball or kettlebell

10 strict toes to bar

10 kipping toes to bar

200m plate grip carry

200m kettlebell or dumbbell farmers carry

 

Check out Mason Dixon’s menu for next week. May 16

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20 responses to “Friday, May 13 2016”

  1. Dani says:

    JoMo!!!! If you look up stud in the dictionary, you will see his picture. Cool dude and an entertaining fluctuation of vehicles he brings to our parking lot! Always fun with him around!

  2. Kobra says:

    Bad mofo right thurrr! JoMo keeps it 100!

  3. Mandee says:

    Looking strong! Jonathon is a CrossFit stud! Whether it’s short and light or long and grueling, JoMo can dominate any WOD! And it’s always more fun when he’s around 🙂 Keep it up dude!

  4. Haley says:

    Jonathon!!! Looking strong as always! Nice, strong, fast, fun dude to WOD with. Keep it up!!

  5. Nathaniel says:

    Uh Oh Jo Mo. This cat will choke a WOD out. Only man I’ve ever seen make a WOD ‘tap out’.

  6. Josh Kennedy says:

    A: 255-275-295-305-305
    B: 3+1 Rx
    C: 2 rounds. Got to watch GeorgeC farmers carry the 2.5pd KB, animal!!

  7. Duke says:

    JoMo is too rough. Super nice guy.

  8. Bradley says:

    JoMo tearing it up! Awesome dude right there. Keep it up stud.

  9. BP says:

    315(7)-340(5)-360(4)-370(2)-315(3)

    3+8 Scaled to 6 HSPU

  10. Jeremy Millich says:

    7:00am Class:
    A: 315(5)-365(5)-385(4)-400(3)-400(3)
    B: 3+18, scaled (6×335#, 12×4″ deficit, 18xpedestal sqts)
    C: accessory – (1 round, w/35#plate carry and 2Pood farmers carry)
    – great class Nate!
    – still injured. Easy on deadlifts, tried WBS, nogo, so slow easy pedestal sqts.
    – Big JOMO!!! This guy is a freak of nature! Super friend as well!

  11. Sonya W says:

    A. 200-215-225-230-235
    B. 3+2, scaled HSPU’s with strict press at 70
    C. Actually got into a handstand but my push-up would have to be measured in millimeters!

  12. Nathaniel says:

    A. 315(7) – 335(5) – 360(4) – 385(3) – 385(3)

    B. 3 + 8 rx +

    C. Completed

  13. Kobra says:

    A. 285(7) – 305(5) – 320(4) – 335(3) – 335(3)

    B. I chose movements, weights, and reps that best suited me for the intent of the workout and to help me progress as an athlete.

    Deadlifts @ 305
    Parallette HSPUs
    Unbroken Wallballs @ 20#/10′

    Score = 2+14

  14. Flying J says:

    You Go JoMo! This dude is so tough, Tough Mudder Electro-shock only tickles him….

  15. George C says:

    A. 285(7) – 305(5) – 325(4) – 330(3) – 335(3)

    B. 1+24 Rx, slow hspu 🙂

    C. Completed 1 round

  16. Steve Price says:

    A. 365(7) – 385(5) – 405(4)…No More

    B. 3 +11 @ 335#, scaled HSPU to push-ups

  17. Justin says:

    225-275-295-315-315
    3+22 rx

  18. Mandee says:

    AM Open Gym: Yesterday’s WOD:
    A. Bench Press: 125(7) – 135(5) – 145(3) – 145(3) – 145(3)
    Hang Power Clean: 145(7) – 155(5) – 165(4) – 170(1) – 170(3)
    B. WOD: 4 + 31 RX+
    C. 11 reps @ 125

    PM Open Gym: Today’s WOD:
    A. 215(7) – 230(5) – 240(4) – 250(3) – 250(3)
    B. 4 rounds RX+ with 4″ deficit
    C. Complete with 25# plates and 24kg KB

  19. Matt says:

    A) worked up to 390 on 2 sets of triples
    B) 3+21 RX
    C) completed 1 round

  20. Shana says:

    10:15 Open Gym: Thursday’s WOD
    A: Bench Press: 105(7) 115(5) 125(4) 135(3)x2
    B: Hang Power Cleans: 115(7) 125(5) 135(4) 145(3)x2
    WOD: 4+2 RX+
    Finisher: 7 hang power cleans

    2:00 Open Gym: Today’s WOD
    A: 200(7) 215(5) 225(4) 235(3)x2? To be honest I can’t remember. 🙂
    B: 3+4 RX+ w/ 4″ deficit