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Friday, November 4 2016

Posted by Mandee on November 3, 2016   |   16 Comments

pistol

 

 

WOD:

A. Bench Press and Hang Power Clean Combined Sets:   E3MOM

4 bench press —> 4 hang power clean

3 bench press —> 3 hang power clean

2 bench press —> 2 hang power clean

1 bench press —> 1 hang power clean

1 bench press —> 1 hang power clean

B. 15 minute AMRAP of:

3 muscle-ups  (bar or ring)  OR  3 burpee pull-ups  OR  3 pull-ups & 3 dips

6 hang power clean  155/105  OR  135/95  OR  115/75  OR  95/65

9 hand release clapping push-ups  OR  9 hand release push-ups

36 double unders  OR  36 ski mogul jumps

 

 

Check out Mason Dixon’s menu for next week. nov-7

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16 responses to “Friday, November 4 2016”

  1. Mandee says:

    Looking good Macie! Cool pic of a totally awesome person and a natural CrossFit stud! 🙂

  2. Haley says:

    Beautiful pistol Macie! Awesome picture of one amazing athlete all around.

  3. Nathaniel says:

    Ooooweee! She’s locked, loaded, and dailed in! That’s one bad to the bone pic and chick!! Mace in your face 🙂

  4. Josh Kennedy says:

    Picture-perfect pistol! Probably why she made the today’a cover!
    Bench: 185-195-205-215-225 (tendinitis flair in right shoulder, that limited me this morning)
    HPC: 155-165-175-185-185
    Metcon: 5+3 with ring MU, 135# HPC, HRCPU, and DU

  5. Bradley says:

    Looking good Macie! Keep up the great work.

  6. CJ VK says:

    A.135-135/155-155/185-185/195-215/205-225(x)
    B. 4+18 Rx (155#, BMU, HRPU & DUs)

  7. Jeremy M. says:

    7:00am Class:
    A1: Bench Press – 185(4)-215(3)-235(2)-255(1)-260(1)
    A2: HPC – 205(4)-225(3)-240(2)-250(1)-265(1)
    B: 6+16, RX+ (RMUs, 155#, HRCPUs, DUs)
    – It was great to be back in the 7:00am class. John rocked it as always!! Also, I thought I hit a PR at 265# for the HPC. Looking back at my logged scores, this is not the case. I hit 265 back on 18 April 2016.

  8. George C says:

    A1) 185(4)-205(3)-215(2)-225(1)-235(1)
    A2) 185(4)-205(3)-215(2)-225(x)-225(1)

    B) 3+13 Bar MU / 155lb / clapping

    Huge thanks to John for the MU tips!

  9. Justin says:

    225-245-275-285-300
    185-195-205-225-255
    5+1 bar/135

  10. Damian says:

    9+7Rx, but went with the light Rx 95lbs.

  11. Mandee says:

    815 Class: Today’s WOD:
    A. Bench Press: 135(3) – 145(2) – 160 – 170(X)
    B. Hang Power Clean: 135(3) – 150(2) – 185(1) – 195(1)
    C. 6+1 RX with ring muscle-ups, 105#, clapping push-ups and double unders

    1015 Open Gym: Yesterday’s WOD:
    A. OHS: 155(2) – 170(1) – 185(1) – 200(failed jerk)
    B. Squat Snatch: 115(2) – 125(1) – 135(1) – 140(1)
    C. 10:46 RX+

  12. TZ says:

    BP 265; HPC 245; rx+ 6+7

    Was awesome to be back with the OGs @ 7am.

  13. Nathaniel says:

    A1. Bench Press – 245

    A2. Hang Power Clean – 265

    B. 6 + 12 ( in pink )

  14. Bradley says:

    A1. Bench Press – 205(4) – 225(3) – 240(2) – 255(1)PR – 260(x)

    A2. Hang Clean – 185(4) – 205(3) – 225(2) – 240(1)PR – 245(1)PR

    B. 8 Rx (Ring MUs/155#/Clapping/DUs)

  15. Shana says:

    8:15 Class: Today’s WOD
    A: Bench Press: 115(4) 125(3) 135(2) 145(1) 155(1) with a little help! 🙂
    B: Hang Power Clean: 125(4) 135(3) 145(2) 160(1) 175(fail)
    C: 5+30 RX w/ RMU/105#/ HR Clapping pull-ups

    10:15 Open Gym:
    A: OHS: 135(2) 145(1) 165(1) 185(1)
    B: Squat Snatch: 95(2) 105(1) 115(1) 125(1) 130(1) had to try it!
    C: 11:21 RX+