A. Weakness Work/Progression Training:
**Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes:
Alternating EMOM for 14 minutes: (choose 2)
1-2 rope climbs w/feet or legless
8 pistols
2-4 squat clean at 50-75% of 1 RM
2-4 squat snatch at 50-75% of 1 RM
2-5 muscle-ups
3-5 ring dips
3-5 pull-ups
3-10 handstand push-ups
10-50 ft. handstand walk
30-40 double unders or 10-15 attempts
B. 3 rounds for time of:
50 double unders
7 squat snatch or 7 squat clean
run 200m or 50ft handstand walk
14 wallballs 20/14 10/9′ or 14 pistols, alternating
Score = time plus movements performed and load used
Check out Mason Dixon’s menu for next week. June 27
To place an order, click here!
Katie!!! This girl went off to college and hasn’t missed a beat! Only getting stronger and fitter everyday! Keep it up stud ?
Katie Mc comes to the gym ready! She’s been so consistent and it’s been awesome watching her grow as an athlete. Keep it up you young stud!!
Katie rocks your socks!
Take a minute and check out my sister speaking to Pat Sherwood from CFHQ.
http://games.crossfit.com/video/update-show-skype-shellie-edington
So awesome Eric! Shellie is a class act and a true competitor! We will be cheering hard for her in Carson!! 🙂
She’s awesome and a total pro! Thanks for sharing. I’ll get to cheer for her in person for the second time 🙂
Katie is rocking those toes to bar! You better watch out for this girl, she means business!
Fun wod and class @ 0600 this morn.
A. BMU/Pistols
B. 14:38rx run/CL 135#
That was in no way, shape or form ‘fun’ LOL
7:00am Class:
A1: sqt snatch @115#, 2-2-3-3-3-3-3 (singles)
A2: Ring MU, 2-2-2-2-2-2-2, small #s, worked on better/more efficient kip
B: 12:38, RX (DUs, sqt clean @185#, 200m run, pistols)
– Awesome class John! Katie looking strong!
0600
A. Muscle ups and Double Under EMOM
B. 11:46 Scaled makes & miss on DU’s Sqt Clean 135#’s and ran.
A. 10′ handstand walk/attempts — 3 strict ring dips
B. 12:37 (DUs – Squat Cleans @ 135 – 10′ hand stand walk – wall ball shots)
A. Ring dips and bar MU
B. 100m into the last run at cut off. Finished in 16:18. Squat snatch at 95, run and pistols.
This WOD was brutal!
A: strict hand stand push ups/ bar MU
B: 14:53 rx with 85#/run/wbs
It’s hot y’all.
Open Gym: 5 rounds of: 10 deadlifts @ 350
10 deep strict bar dips
10/10, 10/10, 10/9, 10/8, 10/8
At Home:
A. 8 pistols / 15ft handstand walk
B. 11:50 scaled (du, sqt clean @ 185, run, pistols) calling scaled because several of my pistols were not to depth.