Thursday, June 23 2016

Posted by Naomi Pradia on June 22, 2016   |   16 Comments

Katie 1Katie 2



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!

16 responses to “Thursday, June 23 2016”

  1. Mandee says:

    Katie!!! This girl went off to college and hasn’t missed a beat! Only getting stronger and fitter everyday! Keep it up stud ?

  2. Nathaniel says:

    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!!

  3. Kobra says:

    Katie rocks your socks!

  4. Eric says:

    Take a minute and check out my sister speaking to Pat Sherwood from CFHQ.


    • Mandee says:

      So awesome Eric! Shellie is a class act and a true competitor! We will be cheering hard for her in Carson!! 🙂

    • Nathaniel says:

      She’s awesome and a total pro! Thanks for sharing. I’ll get to cheer for her in person for the second time 🙂

  5. Bradley says:

    Katie is rocking those toes to bar! You better watch out for this girl, she means business!

  6. Nolan says:

    Fun wod and class @ 0600 this morn.

    A. BMU/Pistols

    B. 14:38rx run/CL 135#

  7. 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!

  8. Eric says:

    A. Muscle ups and Double Under EMOM
    B. 11:46 Scaled makes & miss on DU’s Sqt Clean 135#’s and ran.

  9. CJ VK says:

    A. 10′ handstand walk/attempts — 3 strict ring dips
    B. 12:37 (DUs – Squat Cleans @ 135 – 10′ hand stand walk – wall ball shots)

  10. Kim W. says:

    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!

  11. Mimi says:

    A: strict hand stand push ups/ bar MU
    B: 14:53 rx with 85#/run/wbs
    It’s hot y’all.

  12. Steve Price says:

    Open Gym: 5 rounds of: 10 deadlifts @ 350
    10 deep strict bar dips
    10/10, 10/10, 10/9, 10/8, 10/8

  13. Andrew says:

    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.