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Thursday, June 30 2016

Posted by Naomi Pradia on June 29, 2016   |   23 Comments

Thomas

 

 

A.  Power Snatch:  3 – 2 – 1 – 1 – 1       E2MOM

B.  3 rounds for time and snatch load of:

600m run

18 kettlebell swings  24/16 kgs.  RX+ 32/24 kgs.  (MRX 20/12 kgs.)

6 over the box jumps  24/20″  (MRX 20/18″)

12 toes-to-bar

power snatch load determines reps

RX  135/95 = 1 rep; 115/75 = 3 reps; 95/65 = 4 reps; 75/55 = 6 reps

RX+ 155/105 = 1 rep; 135/95 = 3 reps; 115/75 = 4 reps; 95/65 = 6 reps

MRX 115/75 = 1 rep; 95/65 = 3 reps; 75/55 = 4 reps; 65/45 = 6 reps

C.  Core Accessory Training

50 GHD sit-ups or 50 Military anchored sit-ups or 50 butterfly ab-mat sit-ups

30 hip extensions or GHR’s or combo both

 

 

Check out Mason Dixon’s menu for next week. July 4

To place an order, click here!

 

 

REMINDER: We will be CLOSED Sunday, July 3rd and Monday, July 4th for the holiday. Barbell Cub is canceled on Saturday as well.

 

23 responses to “Thursday, June 30 2016”

  1. Dani says:
    June 29, 2016 at 8:29 pm

    Thomas! Dude! I envy this squat form!! Super studly!

  2. Mandee says:
    June 29, 2016 at 8:49 pm

    Thomas with a beautiful demonstration of “the CrossFit handshake”…as Dennis would say 🙂

  3. Mac says:
    June 29, 2016 at 8:49 pm

    now that is an air squat!

  4. Nathaniel says:
    June 29, 2016 at 8:50 pm

    My man Thomas is a CrossFit ninja! He’s relentless in attacking movements before they can sneak up on him. That’s a kick A squat

  5. Steve Price says:
    June 29, 2016 at 9:02 pm

    Thomas! What an athlete and super nice to boot.

  6. Bradley says:
    June 30, 2016 at 6:27 am

    My man Thomas. Looking good with a perfect air squat.

  7. KOBRA says:
    June 30, 2016 at 6:54 am

    We can all strive to have an air squat like this. Master the basics. Solid Thomas!

  8. KOBRA says:
    June 30, 2016 at 6:58 am

    A. 135(3) – 145(2) – 155(1) – 165(x) – 165(x)

    B. 18:37 RX+ @ 115(4)

    C. 50 GHDs + 30 Hip Extensions = Completed

  9. CoachDB says:
    June 30, 2016 at 6:58 am

    Thomas has one heck of a CrossFit Handshake. Looking good. Snatch away today CFHSV.

  10. Jeremy Millich says:
    June 30, 2016 at 9:13 am

    7:00am Class:
    A: 145(3)-165(2)-175(1)-185(1)-190(x)
    B: 13:52, RX+ @155(1)
    C: Core complete w/ghds + hip extensions
    – Thomas looking solid!
    – Thinking of you Patty!

  11. Nolan says:
    June 30, 2016 at 10:11 am

    A. 115(3) 125(2) 135(1) 140(1) 145(1)

    B. 17:38rx @ 135

    C. Completed

    Praying for and thinking of you sweet Patty!

  12. Nathaniel says:
    June 30, 2016 at 11:22 am

    A. 175

    B. 12:43 rx + @155

    C. Complete

  13. Mimi says:
    June 30, 2016 at 11:49 am

    A: 65(3)-75(2)-80(1)-85(1)-90(x)
    B: 20:25 rx at 75#
    C: 20 GHD/30 abmat/35 back extensions
    Thomas always displays incredible flexibility and form on all things CrossFit!

  14. Kim W. says:
    June 30, 2016 at 12:41 pm

    A. 95(3)-115(2)-125(1)-130(X)-130(X)
    B. 19:00 RX+ @105

  15. Steve Price says:
    June 30, 2016 at 3:11 pm

    A. 135 x 3 – 155 x 2 – 165 x 1 – 185 x 1 – 195 x 1

    B. 23:44 Rx+ @ 32Kg / 155#

  16. John H says:
    June 30, 2016 at 3:55 pm

    A. (3) 135, (2) 155, (1) 165, (1) 175, (1) 185
    B. 13:20 rx+
    C. Completed

  17. jamie cherrypicker says:
    June 30, 2016 at 6:21 pm

    A. 105-115-135-145(x)-145(x) pressed it our
    B. 18:59 scaled to row, knees ahap, step overs @rx wt

  18. Matt says:
    June 30, 2016 at 7:02 pm

    A: 165 PR
    B: 21:45 RX (135; 24kg)
    C: Complete

  19. Duke says:
    June 30, 2016 at 8:12 pm

    165
    15:39rx+
    Complete

  20. eric says:
    June 30, 2016 at 8:32 pm

    190

    16:32 32kg 135# scaled to row 600 meters

    Done