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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

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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.

    http://games.crossfit.com/video/update-show-skype-shellie-edington

    • 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:

    0600
    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.