logo

Friday, November 13 2015

Posted by Mandee on November 12, 2015   |   28 Comments

Steph 1Steph 2Steph 3

 

 

WOD:

A. Strict Press: 7 – 5 – 2/3 – 1/2 – 4/5   E2:30MOM

B. Sprint Rounds: All Out Efforts!

3 minute AMRAP:
300m row
max reps box jumps 30″/24″/20″/18″/12″

rest 2 minutes

3 minute AMRAP:
300m row
max reps sumo deadlift high pull 115/80 or 95/65 or 75/55 

rest 2 minutes

3 minute AMRAP:
300m row
max reps shoulder to overhead 115/80 or 95/65 or 75/55

rest 2 minutes 

3 minute AMRAP:
300m row
max reps box jumps 30″/24″/20″/18″/12″

rest 2 minutes

3 minute AMRAP:
300m row
max reps sumo deadlift high pull 115/80 or 95/65 or 75/55 

rest 2 minutes

3 minute AMRAP:
300m row
max reps shoulder to overhead 115/80 or 95/65 or 75/55

Score = total reps from all AMRAPs

 

Check out Mason Dixon’s menu for next week. Nov16

To place an order, click here!

 

28 responses to “Friday, November 13 2015”

  1. Matt says:

    Sexy, brunette, athlete on that leaderboard, on that website, on my mind……..The one who really pays the bills…..really!

  2. Haley says:

    Stephanie crushing box jumps! Works hard everyday and always smiling 🙂

  3. Maggie says:

    Steph!!!!! So strong and so sweet! I am so happy to call you my friend!!

  4. Michael Mcclung says:

    Matts boss!! Looking good.

  5. Dani says:

    Steph!! Seriously putting in the hard work every day. So sweet. So humble. So genuine. I remember watching you get your first 20inch box jump. Now look at ya! Thank you for being my friend.

  6. Mandee says:

    Love everything about this picture!! Steph ALWAYS putting in work, going hard, and with such a positive and warm spirit! 🙂

  7. Courtney says:

    Love this woman! Get it Steph!

  8. Andrew says:

    A. 135-150-160(2)-165(1)-145(3)
    B. 186 RX @ 115/30in

  9. Andrew says:

    Always a pleasure to wod with Stephanie! Keep up the great work!

  10. Regina says:

    Half of a CFHsv Power Couple!! Great pic, Stephanie!

  11. fleming says:

    Strong and sweet stephanie!

  12. Bradley says:

    Great picture Stephanie!

    A. 125(7) – 140(5) – 150(3) – 155(2) – 140(5)
    B. 28/21/31/31/21/31 = 163 Rx @ 115/30″

  13. Stephanie M says:

    Thanks everybody!! I love crossfit. I love my crossfit coaches, and I love my crossfit family!! You guys are THE Greatest!!

  14. Steve Price says:

    Half of the “Dynamic Duo”!! Always smiling and just a down-to-earth good person. These are the kind of folks that make CFHSV so special!

  15. Eric says:

    A. 155(7)-185(5)-215(3)-235(FAIL)-185(5)
    B. 95# 186/reps 24 inch box

    Great class today, Good seeing Bill today! Don’t be a stranger… thanks Kodi for turning the fans on (finally) for the last round!

  16. TTPTB says:

    TTPTB

    TTCTC – TIME TO CASH THEM CHECKS

  17. Sonya W says:

    A. 75-80-85(3)-95(1)-80(4)
    B. 172 @ 55lbs

    Stephanie, you even have a smile when doing box jumps! Love it!

  18. Sam W says:

    A) 140(7) – 155(5) – 170(3) – 180(2) – 160(5)
    B) 185 Reps at 30″/115#

  19. Kobra says:

    A. 115(7) 130(5) 140(3) 150(2) 130(5)

    B. 148 @ 115/30″

  20. CoachDB says:

    Steph, I have to confess. You motivate me and always have since the day I met you. It is so awesome to have you a part of CFHSV.

    Strict press and bench press Hurt and cause PAIN. So, I skipped it and know I have a gigantic glaring weakness of motor work needed in all aspects ranging from lactate threshold, aerobic endurance and everything in between and above and below these time domains. So I did motor work prior to WOD.

    6rds of:
    3min max Distance Run
    45sec rest
    = 650m; 650m; 600m; 600m; 650m; 675m

    Well so all that running made my knees a little tender and I also need to build some sort of upper and lower body muscular endurance and stamina so I adjusted the WOD to:

    3rds of:
    300m Row to max reps SDHP 95lbs
    2min rest
    300m Row to max reps Push press 95lbs
    2min rest

    Scores:
    SDHP = 22; 23; 25
    Push Press = 26; 28; 31

    This CrossFit is Tough, real Tuff!! Not sure how much longer I can keep it up. You all are amazing.

  21. Nathaniel says:

    A. 145(7) – 165(3) – 165(3) – 175(1) – 155(4)

    B. 206 reps @115 / 30″ Box Jumps

    Reps – 41 – 31 – 37 – 36 – 27 – 34

  22. Justin says:

    135(7)-155(5)-165(2)-175(1)-155(4)
    186@115/30
    27/27/40/25/27/40

  23. jamie cherrypicker says:

    Stephanie is one of my favorites!!
    A. 85-115-125(3)-140(2)-85
    B. 187 @65 12″ stepups

  24. Caroline says:

    Great pic Stephanie!

    75(7)80(5)85(3)90(2)75(5)
    238 @ 65/12″ step-ups

  25. Matt says:

    135(7) 155(5) 185(3) 205(1) 155(5)
    132@ 95#/24″