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Friday, September 2 2016

Posted by Mandee on September 1, 2016   |   19 Comments

Will D

 

 

WOD:

A. Bench Press: 6 – 4 – 2 – 2 – 2  E3MOM

B. 3 x 3 minute AMRAPs of:

300m row

10 push press 95/65   RX+ 115/80   (MRX 75/55)

max reps double push-up burpees   (MRX regular burpees)

rest 3 minutes

Repeat two more times for a total of 3 rounds

C. Core and Flexibility Development:

1 minute L-sit hold on rings or parallettes or floor

floor straddle stretch: 30 seconds center, 30 seconds left leg, 30 seconds right leg, 30 seconds center

1-2 minute high plank hold with 1 push-up every 10 seconds

1 minute each leg couch stretch

 

We will have a modified class schedule Monday, September 5th, Labor Day!

815AM, 915AM, 1130AM, 315PM, 415PM classes only. 

 

 

Check out Mason Dixon’s menu for next week. Sept 5

To place an order, click here!

19 responses to “Friday, September 2 2016”

  1. Mandee says:

    Will D! Working hard as always! Keep it up stud! 🙂

  2. Nathaniel says:

    That dude is jacked! Must be The Real Deal Will. Keep it up Stud

  3. Josh Kennedy says:

    Actually had nice temps this morning for the 0500 pre-dawn WOD party!
    A: 195-205-215-225-235(1)
    B: 48 reps Rx+.
    C: Complete
    Some fire breather is gonna do 75+ repa today

  4. Dani says:

    Awesome Friday morning workout with Nate leading the charge. Great temps! Have an amazing weekend CFHSV!

    And HAPPY BIRTHDAY TO STEPHANIE ORTEGA!! 😀

  5. Mimi says:

    A: 12×5 single arm dumbbell bench press with 20#
    B: 23 reps RX
    Looking like a monster in the shadows, Will! Keep up the hard work!

  6. Justin says:

    240-255-270-290-270
    58 rx+

  7. Nathaniel says:

    A. Bench Press :

    6 @210
    4 @220
    2 @235
    1 @250
    2 @235

    B. 57 reps rx +

  8. Will says:

    240-255-270-290-270

    46 RX+

  9. George C says:

    165(6)-185(4)-205(2)-215(2)-205(2)

    23 Rx

  10. Jeremy M. says:

    7:00am Class:
    A: 205(6)-220(4)-235(2)-245(2)-235(2)
    B: 54 reps, RX+
    – Awesome class Nate! Way to go into a holiday! Big Will! This dude is a superstar!!

  11. Duke says:

    205-6
    220-4
    230-2
    240-2
    230-2

    41 RX+

    Headed to Orange beach now. Be back in a week.

    Will Dennis is one bad dude. He married my sisters daughter Haley. So if Will gets out of line in any way. Just let me know. I’ll handle him.

  12. Mandee says:

    AM Open Gym: yesterday’s WOD:
    125 reps
    3:37 – 800m run
    8 bar muscle ups
    2:52 – 600m run
    27 toes to bar
    1:49 – 400m run
    21 chest to bar

    1130 Class:
    A. 130(6) – 140(4) – 150(2) – 160(2) – 150(2)
    B. 47 reps RX+
    C. Completed
    :44 – 200m run
    23 toes to bar
    :21 – 100m run
    26 pull-ups
    20 toes to bar

  13. KOBRA says:

    A. 205(6) 215(4) 230(1) 230(1) 225(2)

    B. 50 RX+ (19/16/15)

  14. Shana says:

    That’s one bad ass dude! Strong work Will D. Keep it up!

    Open Gym 10:15: Yesterday’s WOD:
    3:38 800m run
    10BMU (linked 5 in a row) pumped!
    2:58 600m run
    24 T2B
    1:56 400m run
    19 C2B
    0:46 200m run
    18 T2B
    0:22 100m run
    16 PU
    17 T2B
    Total: 104 RX

    Today’s WOD 11:30 class:
    115(6) 125(4) 130(2) 135(2) 130(2)
    40 RX+

  15. CJ VK says:

    A. 175-185-195-210-195 (hit all reps)
    B. 38 Rx+

  16. Scott says:

    275 – 6
    295 – 5
    315 – 4
    335 – 3
    365 – 1

    39 Rx+

  17. Heath sharp says:

    A) 265×6 285×5 300×4 315×3 335×1

    B) 52 rx+

  18. Matt says:

    A)225, 245, 275, 315,275
    B) 31RX
    C) Complete

    Worked out with Mo. He’s strong.