Monday, September 24 2018

Posted by Mandee on September 23, 2018   |   23 Comments




Strict Press     E3MOM

10 – 5 – 8 – 5

For Time:
20 Handstand Push-Ups   RX+ Strict   MRX 2/4″ Rise or 5 WallWalks
400m Run or Row
20 Shoulder to Overhead   95/65   RX+ 115/75   MRX 75/55
100 Doubles
20 Dips   RX+ Strict (ring or bar dips for all)

400m Row or Run (opposite of start)
20 Barbell Push-Ups
100 Doubles
20 Bar Facing Burpees

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

23 responses to “Monday, September 24 2018”

  1. Brian B says:

    My boy Graham getting after it!! Graham is the real deal and brings it each 5AM class. I enjoy lifting and competing with this great guy! Keep it up buddy!!

  2. George C says:

    Graham is a beast!

  3. Nathaniel says:

    Damn Graham at it again! Deadlifts have never looked better than when he’s in charge. Always early, always eager, and always a pleasure to have in class. See ya in the AM Stud!

  4. Albert H says:

    Graham making it look easy!!
    Awesome job. Great attitude every 5 AM. Always time for a word of encouragement while still killing the WOD.

  5. Mandee says:

    Graham J! Stellar athlete who has focused on form and technique from the beginning and continues to make big gains in his overall fitness and health. As nice as they come, and always working hard! Way to go, Graham! 😁

  6. Trent says:

    Grambo! What a stud

  7. JasonH says:

    Way to be, Graham!

  8. @CJVK says:

    A. 105(10)-125(5)-115(8)-135(5)
    B. 13:20 Rx (ring dips) 🐸

  9. Little Erin says:

    A. 55(10)-70(5)-65(8)-80(4)
    B. 19:10 scaled. rowed both 400s, s2o from rack. Bar dips

  10. Mandee says:

    A. 90(10) – 110(5) – 105(8) – skipped last set, neck was bothering me…
    B. 15:22 scaled (65lb strict press instead of HSPU, rowed both 400m) (strict ring dips)

  11. Regina says:

    I went to the 5am once or twice…I’m still in awe of the weight that those crossfitters move that early in the morning!

    Thanks so much for the push today, Dustin!

  12. Bradley says:

    Graham is just another animal that throws down before the sun rises. He is also one stellar dude who is fun to be around. Keep working hard stud!

    A. 115(10) – 140(5) – 130(8) – 150(4)

    B. 9:33 Rx+ (Run/row/Ring Dips)

  13. Michael Little says:

    10:50 Rx+ (Row/run/Ring Dips)

  14. Mel D says:

    14:53 rx+ (row/run/ring dips)

  15. Matt says:

    19:40 RX (rings)

  16. Kim G says:

    A. 50(10)- 65(4)- 60(8)- 65(5)
    B. 20:49 run/row- scaled to 5 rx HSPU then 7 with 1 ab mat then hit failure- scaled to bench dips because arms were jello.

    Nice picture of Graham moving big weight! He’s a beast and I can’t ever keep up with him!

  17. Nathaniel says:

    A. Unable to perform today

    B. 12:36 rx + w/ rings

  18. Jamie Cherrypicker says:

    A. 105(10)-135(5)-125(8)-145(2)
    B. 18:45 scaled pikes, row, 200 SU, bench dips, step overs

  19. MH says:

    75(10) 95(5) 85(8) 100(4)
    11:24 RX+ row/run/ring dip

  20. Jeremy M. says:

    6:30pm Garage workout:
    A: E2:00OM for 8 rds, SqtCleanThrusters –
    B: 5 rds for time of –
    10 HangPowerCleans @135#
    10 LateralBurpees (new standard) – slow🤦🏻‍♂️
    50 DUs
    Time – 11:26, RX
    – Graham is the man! Great athlete, father and friend!

  21. Cam says:


    15:16 rx

  22. Cass Montgomery says:

    14:30 RX did strict dips and plus weight on the barbell
    Row run

  23. Dustin says:

    9:50 everything rx+ But scaled the run to another row