WOD:
A. Tempo Back Squats & Speed Back Squats: 6 sets of 5 reps, E2:30MOM
Set 1: Tempo
Set 2: Speed
B. Speed Rounds, Each For Time:
Round 1: 250m row — 16 thrusters — 16 pull-ups
rest 2 minutes
Round 2: 250m row — 16 power cleans — 16 ring dips
rest 2 minutes
Round 3: 500m row — 11 thrusters — 11 pull-ups
rest 2 minutes
Round 4: 500m row — 11 power cleans — 11 ring dips
Choose From: 75/55, 95/65, 115/80, 135/95
List load and each round’s time.
Check out Mason Dixon’s menu for next week. Feb 22
To place an order, click here.
REMINDER: Informational meeting about The OPEN this Saturday at 11am. This meeting is for anyone interested and/or planning on participating in The OPEN. Please make an effort to attend, particularly if you have not participated in The OPEN before or have not participated in The OPEN at CFHSV.
There she is, my own personal meteorologist.
Weather aware!!! Stacey! Love you boo.
Looking like a long, lean, double under machine!! Way to go Stacey! Keep it up stud muffin 🙂
My boo! My boo! Oh how I love you 🙂
Great pic friend
There she is!!!! Boo boo Stace the original DU BA 🙂 get it strong momma
There she goes! She does it all, in and out of the gym. She Is The Boss. Hard working, consistent, and friendly mixed with her longevity makes her a CFHSV legend. She is Stacey – The Boss
Love this super strong momma!!!! She makes me laugh when I want to cry, and distracts me when I’m supposed to be listening… In other words, she’s AWESOME and makes WOD-OMG with her so much fun!!!
Looking so strong and Amazing!! Awesome job momma! Keep up the great work!
Super Stong Momma right there!!
Getting the DU’s done!
Oh yeah, Stacey!!! Probably went unbroken on every set of DUs!
Stacey!!! I was in awe watching you crank these out today. Dang you are one mean double-under-er, some things never change boo 🙂
Booboo!!! Best hair before, during and after wods! Love this pic!
A. 1@225-65% 2@205. 3-4-5-6@185-55%
Should of started @60%
B.10:44@95 scaled pull ups
A. 170 across (65%)
B. 12:33 RX at 80# with chest to bar
Splits were: 2:34, 2:53, 3:35, 3:31
A. 255 across ( 66% of 1RM…brutal )
B. 10:23 @115 w/ C2B
Splits – 1:59 – 2:17 – 3:05 – 3:02 –
A. 215 across (66%)
B. 12:20 RX @ 95 w/ C2B
Stacey – always keeping it real! Nice DUs.
A. 165 across (~65%). I was definitely seeing some stars on that last tempo set.
B. ~13:30 @75lbs, did a few ring dips but scaled the rest to pushups to keep moving. Brutal WOD with a lot of weakness training for me.
Awesome picture, Stacey! Always working hard and killing DUs!
A.90#(60%)
B.15:09 Rx’d at 55#. Definitely had to push to meet the cut-off time!
From White Sands Missile Range, New Mexico
4800′ elevation is tough on a fatboy
185#
95#
3:50
3:44
4:44
3:32
Total 15:50
Way to stay on your grind Brandon! Nice job
215
10:25rx @ 95 w/ctb
A: round 1: 295×5 tempo, 295×5 speed
round 2: 225×5 tempo, 295×5 speed
round 3: 225×5 tempo, 295×5 speed
B: DNF: made it through the last ROW, finished workout @ 23:33, scaled to ring rows and strict matador dips.
Great lunch class it’s lots of energy and good coaching from Kodi.
A. 315 across
B. 225 across
C. 15:43 scaled!!!
315 pause
225 speed
A. 275 across
B. 10:37 @ 115/ctb RX
255 across
10:40 115/ctb
1:54/2:11/3:36/2:59
A. 205 across (65%)
B. 2:47/2:35/3:28/3:11 – 12:01 Rx @95 with C2B
5:30 Open Gym (Yesterday’s strength):
A: 185# (2xPC+2xSJ)
B: 205# (1xSC+2xPJ)
C: 215# (1xPC+1xPJ)
6:15 Class (Today’s wod):
A: 220# across (65.7%)
B: 10:19, @95# w/c2b, RX (splits: 1:56/2:00/3:27/2:56)
– Great class Mandee!
– Stacey!! Such a wonderful and friendly person! Always bringing her A-game, knocking out wods with ease!