WOD:
A. Strict Press: 10 – 5 – 10 – 5 – max reps E2:30MOM
B. TEAM WOD! 20 minute AMRAP of:
20 power clean 135/95 or 115/80 or 95/65
20 box jumps or step ups 30″/24″ or 24″/20″
20 shoulder to overhead 135/95 or 115/80 or 95/65
20 over the bar burpees
*RULES* During WOD, these are alternating reps between partner 1 and partner 2–i.e., partner 1 performs 10 power cleans, then partner 2 performs 10 power cleans, partner 1 does 10 box jumps, then partner 2 does 10 box jumps. Team must complete all reps before they can move onto the next exercise and/or touch the equipment for the next exercise.
CrossFit Kids starts THIS WEEK! Classes meet on Tuesdays and Thursdays at our old location, 3228B Leeman Ferry Road. Dowload your CFK waiver and our 2016 CFKids Policies and Sign Up Sheet and get your kids signed up today!
Check out Mason Dixon’s menu for next week. Jan 11
To place an order, click here.
Oh yeah!! Marquita and Chris are the real deal at CFHSV. Keep it up ladies!
Looking strong ladies!
Hiiiigh pull!
Marquita looking good!
Marquita and Chris looking strong and working hard! 🙂
Marquita wearing that green she looks so good in!!! Awesome job!
A. 55(10)70(3)55(10)65(5)60(7)
B. 4+8 @80# Fun team WOD with Amanda! Great coaching and push, Kodi!
Look at my girl Marquita:) I’ve know her for years. VERY competitive!!!! Looking good! Keep up the hard work:) Love you!!!!
A. 125(10) – 160(5) – 125(10) – 160(5) – 145(5)
B. 6 + 10 at 135 and 30″ ( teamed up with my dream girl, Mandee 95 and 24″)
A. 65(10)-80(5)-65(10)-80(5)-70(5)
B. 5+7 @ 80#/20″ teamed with Bailey & Katie, had fun trying to keep up with the youngins!
4 + 63 Rx @ 115, teamed up with Keith ” The Beast” Casteel
A: just did the bar all the way across
B: 4 rounds 65# at 13:27
Didn’t have a partner because I was worried I’d have to scale on the fly
4 rounds of 10 reps each, not 20
A. 80(10) – 105(5) – 80(10) – 105(5) – 95(7)
B. 6 + 10 at 95 and 24″ for me and 135 and 30″ for my better half 🙂
Open gym yesterdays
A.10@205-5@275-10@205-5@275-7@245
B.3 rx+
GHD 25 in 1:03
Today
A.10@115-3@145-7@115-4@125-4@125
B. 4+66 rx 135# and 30″ bj
Teamed up with Daniel. He is a BEAST!
A. 95-105-95-105 115(3)
B. 4 @80 scaled to step over bar, partner with Chelsey who kept me going!
3:15 Class:
A: 115(10)-155(4)-115(10)-155(3)-135(7)
B: 5+42, RX, 135#/30″, partnered with the one and only Mr. Zac Jackson! This stud wouldn’t let me slow down!
-Great class N8!
Teamed up with old man JoMo!
A. 100(10) – 130(5) – 100(10) – 130(5) – 115(7)
B. 5+47 RX @ 135# and 30″
150(10) – 185(4) – 150(8) – 185(0 lol) – 165(4)
Teamed up with Mac who would not slow down!
6 even @ 135# and 30″
4+24 @ 80#
Teamed up with my sweet Dani
Looking good Marquita and Chris!
Dropped in at CrossFit 615 in Nashville
A. 1 hang power snatch to 1 hang squat snatch EMOM for 10 min @ 115#
B. OHS and C2B Open WOD from 2014&2015:
138 Reps PR – 6 pull ups short of finishing the round of 14
115-155-115-155-140(8)
3+73 135/30 with Brent
Looking strong Marquita. Glad you and Willie are at the gym