Thursday, December 12 2019

Posted by Mandee on December 11, 2019   |   12 Comments



Tempo Deadlifts   E3MOM
5 Sets x 3-5 Reps

**1sec Explode up -2sec Hold/Isometric Squeeze – 3sec Down**

Continuously Running Clock for Reps:

0:00-2:00 200m Run/Row Russian Kettlebell Swings

2:00-3:00 – REST

3:00-5:00 200m Row/Run Right Arm Kettlebell Shoulder to Overhead

5:00-6:00 – REST

6:00-8:00 200m Run/Row Sumo Deadlifts

8:00-9:00 – REST

9:00-11:00 200m Row/Run Left Arm Kettlebell Shoulder to Overhead

11:00-12:00 – REST

12:00-14:00 200m Run/Row Deadlifts

14:00-15:00 – REST
15:00-17:00 200m Run/Row Muscle-Ups (bar/ring)   MRX Chest to Bar

17:00-18:00 – REST 

18:00-20:00 200m Run/Row American Kettlebell Swings

BB Load=255/175 RX+305/205 MRX205/135 KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs

12 responses to “Thursday, December 12 2019”

  1. Matt says:

    Bad to the bone! They don’t get much better than Dave Mixon.

  2. Flying J says:

    Dave Mixon showcasing the 100% effort that is his trademark, ain’t no quit in his vocabulary. Selfless in his effort to give others around him a little extra technique or a little push when we are staring at the bear.

  3. Nathaniel says:

    Dynamite Dave right there! He’s as consistent a CrossFitter and person you’ll meet at CFHSV. It ain’t 11:30 till Dave walks through the door and then it’s on like donkey kong! Can’t imagine CFHSV without this gentleman and CrossFitter. Keep showin is how it’s done buddy

  4. Patrick says:

    He’s a machine , BMW type

  5. Mandee says:

    Dave has been part of the lunchtime crew for as long as I can remember, and I’ll never get tired of seeing his smiling face walking through the door! Dave is an incredibly hard worker, super motivated and consistent, and undoubtedly one of the nicest people I know. Keep killing it, Dave! 😃

  6. steve price says:

    DAVE !!!!! Love this guy right here, consistently works hard and lifts up everyone around him!! When you are suffering through a WOD, it’s great to have Dave around encouraging you. Don’t come no better !!!!

  7. Daniel Little says:

    Get it Dave! Always working hard. Keep it up!

  8. Sam Winkler says:

    Dave is one of the best!
    151 Rx (Run, BMU)

  9. steve price says:

    A. 5 sets of 3 reps @ 315

    B. 108 Rx

  10. Tubram says:

    Uncle Dave!!! Diamond Dave!!! BMF

  11. Wesley Branch says:

    128 Rx+

  12. Dave K says:

    Dave M is awesome. Always friendly helpful and encouraging! One of the first at CFHSV to ever talk with me. My first partner in a partner WOD as well.