WOD:
A. Clean & Jerk and Dip and HSPU Training
1st minute – 1-3 reps: 1 rep = 1 power clean to 1 push press to 1 hang squat clean & jerk
2nd minute – rest
3rd minute – 1-5 strict dips to 1-10 kipping dips to 1-5 strict HSPU to 1-10 kipping HSPU
4th minute – rest
Repeat above cycle three more times for a total of 4 rounds or 16 minutes
B. 8 minute ascending AMRAP of:
2 over the bar burpees
2 hang squat clean thrusters 95/65 (55 and over 75/55)
2 dips or HSPU
4 over the bar burpees
4 hang squat clean thrusters 95/65 (55 and over 75/55)
4 dips or HSPU
6-6-6, 8-8-8, 10-10-10…continue pattern until time expires
Check out Mason Dixon’s menu for next week. Nov 9
To place an order, click here!
Wendy Pearson….YOU ARE AMAZING!!!!
Way to go Wendy!
Wendy makes it look so easy!
Wendy P! Fighting for every rep on those bar muscle ups! Nice work 🙂
That’s so awesome! Nice work Wendy! Bad. To. The. Bone.
Wendy
So sweet so awesome. IronWoman on Weekends & CF during the week! Girl you can do it all!
WENDY! Get, Get, Get IT Girl!
Thanks for the kind words y’all!
Way to go Wendy! Looking good on those muscle ups!
Wendy P!!! Nice job on those bar MU’s 🙂
There u go
A) Went up to 185# did ring dips and HSPU’s
B) 8+13 HSPU
Great work today!
Thanks Aaron.
Open Gym
Jackie
10:53 rx
I’m jealous of anything Wendy P. does on the pull up bar!!!
a. 135×2 reps
b. Rx 8 + 5 w/ HSPU
A)1@225, 5+5, 6 kipping (give or take a few)
B) 8+13 RX, HSPU
A. 1 rep of complex @205
6 strict ring dips to 6 Kipping / 4 strict HSPU and 6 Kipping
B. 8 + 22 w/ HSPUs
The TRI-CrossFitter looking GOOD as always!!!
A. 2 reps complex at 135lbs & 6 Parallette Push-ups
2 reps complex at 155lbs & 6 Parallette Push-ups
1 rep complex at 175lbs & 6 Parallette Push-ups
1 rep complex at 175lbs & 6 Parallette Push-ups
Had to do an extra set
1 rep complex at 185lbs & 6 Parallette Push-ups Super Heavy for me, but no pain!
B. Now I did this with 2x35lb KBs to help build more independent strength back in left shoulder. Burpees and Parallette Push-ups as well.
Finished reps of 8 and 10 reps on KB Hand Sqt Clean Thrusters
Man this CrossFit stuff is HARD! But you feel real good when finished ☺
Nice work Coach!
10:15 open gym:
L-sits/Snatches/frtsqts + jerk
11:30 class:
A: 205x1x4, (5+5)x4 ring dips, (3+3)x4 hspus
B: 8+21, RX, hspu
Open gym:
Fry sqts, 205×3, 240x3x3
– Nathaniel wasn’t playing when he said shoulder smoker!!! Great class!
– There she is!!! Wendy P. tearing up MUs! Such and unbelievable athlete and a sweet friend!
Nice MU Wendy!
Todays
A. 3@95#-3@135#-3@135#-3@135#
Dips 3-strict 5-kipping across
Hspu 1-strict 3-kipping across
B.8+26 RX ring dips
Yesterdays
A. 7@315#-5@385#-2@405#-1@430#-4@385#
B.19:59 RX+ @240# and 2 pood
Finisher. 25 messed up and did american
A. 1 complex at 135
3 strict ring dips to 5 kipping dips to 3 strict HSPU to 5 kipping HSPU
B. 10+7 RX with HSPU
A. 205
6 strict ring dips to 6 Kipping than 5 strict hspu to 5 Kipping
B. 10+14 RX with hspu
A. 165-185-185-185
WOD: 8+14 Rx with strict bar dips
After the WOD, did some legless rope climbs with the one and only Sam W. This guy is super humble and I mean STRONG!
A. 175 for 1 across
Dips: 3 strict to 5 kipping
HSPU: 3 strict to 5 kipping
B. 10 Rx with HSPU
A. 75# power clean to press to hang clean to press
4-5 scaled dips
B. 8+22 hang clean to press, step overs, scaled dips
A. 135×1 across
3 strict and 3 kipping ring dips across
3 kipping HSPU across
B. 6+15 RX, HSPU
Great job Matt, doing this WOD with the HSPU!! You go Boy!!
1@205 across
5/10/5/0, 5/5/5/5, 5/5/3/5, 5/5/3/5
10+32 rx ring dips
235
3 strict dips
4 strict hspu / 4 hspu
10 + 10 rx hspu
For those of you who work your butts off everyday at CFHSV, respect. You insane monsters getting into the 10’s on that WOD STFU! Wow!