WOD:
A. EMOM for 10 minutes: 3 hang power clean to 3 push press
B. For time:
70 calorie row
60 KBS 24kg/16kg RX+32kg/24kg (55 and over 20kg/12kg)
50 ab-mat unanchored sit-ups RX+ GHD sit-ups
40 hand release push-ups RX+ clapping push-ups
30 toes to bar
20 WBS 20/14 10’/9′ (55 and over 20/10 9′)
10 hang power clean to overhead 135/95 RX+165/115 (55 and over 115/75)
5 burpee pull-ups RX+ 5 bar muscle ups
Check out next week’s Mason Dixon menu! july 6
REMINDER: All classes are canceled this Saturday, July 4 and Sunday, July 5 for the holiday weekend. We will have regular classes on Friday as well as morning childcare. Have fun and stay safe!
Jay: “You can do anything for one minute”
The “Jay”, the one and only, a model of consistency, hard work, and grit! Super nice guy and always encouraging us mere mortals around him!
my man is the man love the push he gives me when we have to run
Jay…Such a determined, strong and kind hearted person. Thanks for always motivating me and being so positive!
Jay is bad to the bone! When he’s not killing a workout, he’s in the air doing aileron rolls and all kinds of crazy airplane tricks. You can’t scare this dude!
Jay!!! Looking strong!!
Love this picture Jay! Thank you for always being so positive and encouraging to all our athletes and our coaches! And thanks for being so handy too 🙂
This picture is awesome and JAY is awesome!!!! Just can’t enough positive things about him 🙂
Just can’t say enough positive things 🙂 🙂
JAY!!!! Great picture awesome person 🙂
The gentle giant!!!!! One of the nicest people I know. Strong , supportive, and one of my best crossfit buddies. Love this guy!!!
Jay is the man
Jay!! I love working next to you in the 8:15! You always work hard are determined and you never forget to take time to smile and encourage others.
Jay is one of my favorite people in the gym and always pushes me to do more than I would. Thanks for the encouragement my friend!
The gentle giant for sure! Jay is always smiling, always encouraging and helping, and always pushing himself and others to do their best! Thanks, Jay!
The real ‘ JT ‘
JT is a stud muffin. He can cook, he can fix stuff, he can even fly.
JT is my hero.
Have a great day buddy.
Love this picture of you Jay! Such an encourager, and always working really hard. A great athlete and such a pleasure to be around. Enjoyed meeting Hannah! She seems to be a copy of you!
JAY!!! My hero =) Great pic
– Big Jay!!! Always looking strong! Can’t ask for a nicer guy!
A: 170# across
B: 22:58, RX+
165 across
21:06 RX 2pood KB
The row on the front is no joke.
A. 190
B. 22:44 rx+
A. 145
B. 25:48 Rx+
A. 120
B. 22:08 RX+
Yesterday’s WOD
A. 10 @ 210, 5 @ 240, 1@ 270, 10 @ 210, 5 @ 240, 1@ 270 10
B. 10:17
C. 32
Today’s WOD
A. 10 rounds @ 155
B. 24:44 RX+
A. 150 across
B. 24:04 RX+
165 across
280 at cutoff
Jay! Salt of the earth! Good people! Always with a smile.
205 across
19:31rx+
As always, King of chippers! Nice work Mac!
A. 165 across
B. Rx+, DNF = EPIC FAIL, made it through 25 clapping pushups.
Keep it up Steve!
B. 21:30 RX… Only did this because Mimi twisted my arm ; ) oh… And because I ate a donut today. Didn’t have time to do part A…
B: 24:47 rx chasing Misty at Open Gym!