Thursday, November 19 2015

Posted by Mandee on November 18, 2015   |   26 Comments





A. Snatch Complex Training:

1st minute: 1-3 reps of: 1 snatch high pull to 1 power snatch to 1 hang snatch (power or squat)

2nd minute: rest

Repeat the above cycle 4 more times, for a total of 5 minutes


6 minutes to establish a 1RM Snatch (power or squat)

B. 12-9-6 reps for time of:

Double push-up burpee pull-ups   **RX+ muscle-ups

Deadlift 275/185  (55 and over 215/145)

**penalty for RX+: every time you break the muscle-ups, perform 3 “penalty” deadlift**


Friday Night FIGHT! This Friday at 515pm! Arrive early to warm up. Sign up Black, Blue or Red on MBO. Childcare WILL be available from 5pm-730pm. 


Check out Mason Dixon’s menu for next week.Nov 23

To place an order, click here!


REMINDER: Yoga is canceled tonight.

26 responses to “Thursday, November 19 2015”

  1. James Stranahan says:

    Slade!! Lifting heavy!

  2. George C says:

    Slade showing us how it’s done!

  3. Mandee says:

    Slade!!! Let me just tell you, this dude can lift HEAVY weight! All day, every day! Keep it up Slade!!! 🙂

  4. Nathaniel says:

    Man of steel! Slade always brings the pain

  5. Haley says:

    Strong SLADE!!!

  6. Tj says:

    Slade there u go

  7. Eric Hedges says:

    Slade! Pumping Iron

  8. Courtney says:

    Slade’s got the loud plates, look out. 😛

  9. Don says:

    Slade! Making it look easy!

  10. Duke says:

    That’s a bad dude

  11. Andrew says:

    Slade! That dude can lift some weight!

  12. Bradley says:

    Beastmode Slade!

    A. 115 across for 1 rep
    B. 197 Squat Snatch PR
    C. 10:35 Rx+

  13. Nathaniel says:

    A. 115 across for 1 rep

    B. 200 Power Snatch

    C. 8:12 rx +

  14. Kobra says:

    A. 115 across x 1 rep

    B. 180 Squat Snatch

    C. 8:27 RX+

  15. Mandee says:

    A. 95 across for 1 rep with hang squat snatch
    B. 140 squat snatch
    C. 12:22 RX+

  16. Jeremy M says:

    A: 125 across for 1 rep, hang power
    B: 180, power snatch
    C: 10:56, RX+ (27 extra DLs)

  17. Sam W says:

    A) 135(2)-155(2)-175-185-185
    B)235 Power Snatch
    C) 2+3 RX (Muscle Ups, 275, no penalty)

  18. Heath Sharp says:

    7:08 RX+ (15 extra deadlifts)

  19. Kyle O says:

    Did this during open gym yesterday.

    A: 145 across x 1 rep
    B: 240 power snatch PR
    C: 10:27 Rx+

    Strong work Slade!

  20. Matt says:

    A: 75# acrossx2 reps per set
    B: 155 power snatch
    C: 9:42 RX

  21. Tracy says:

    A. 85 across
    B. 105 power snatch PR
    C. 8:26 rxd

  22. Steve Price says:

    A. 95/135

    B. 185 power snatch

    C. 8:50 Rx