WOD:
A. “Annie”
50 – 40 – 30 – 20 – 10 rep rounds for time of:
double unders
sit-ups, ab-mat anchored
B. Bench Press: 12 – 9 – 7 – 5 – 4 E3MOM
C. Core & Accessory Development:
1 minute high plank hold
30 hollow rocks
30 dips
1 minute right side plank hold
30 back extensions
1 minute left side plank hold
30 hand release push-ups
1 minute low plank hold
Check out Mason Dixon’s menu for next week. oct-24
That’s it Chris! Grip, rip, catch, and stand! Snatch that weight stud!
Chris, He is the man! always giving it his all.
Strong work Chris! Keep working hard, it certainly shows! 🙂
Nice triple extension Chris- he always brings it!
Chris is one heck of a dude! Strong and Skilled!
My man Chris! Selling out for that snatch just like he does with everything else. Keep it up stud!
Fun wod, great coaching from John, and great 0600 class all around!
A) 6:27. PR!
B) 135(12)-165(9)-175(7)-185(5)-205(3, failed on last rep)
C) Complete
Great score! Congrats on the PR!
A. 9:46, First time doing WOD
B. 185(12)-200(9)-215(7)-235(5)-245(1+2*, unbalanced grip the first rep, reset and only could squeeze 2 out).
C. Complete.
Chris is the MAN! Great addition to CFHSV
A. 6:51 PR (8:27 previous best – 5min after Karen)
B.145(12)-155(9)-170(6)-175(4)-175(4)
C.✔️
A. 5:18 RX, PR by 0:10!
Good job KoKo
A. 12:57 scaled to 3x singles
B. 85-105-115-125-135-140
Annie 5:39 RX PR (6:25 previous time)
B: 5×5 each arm with 30# dumbbells
C: complete
Looking good, Chris!!!!
Woohoo nice PR meem!!!! 🙂
A. 4:59 Rx (PR by :05)
B. 165(12) – 175(9) – 190(7) – 200(5) – 215(4)
Awesome job Bradley!
6:15pm Class:
A: 5:07, RX (PR by :57ish, will have to look)
B: 175(12)-185(9)-200(7)-210(5)-225(4)
C: complete minus side planks
– Great class Nate! Lots of energy!
You crushed it today, buddy.
6:49
175 x 12
190 x 7
205 x 4
210 x 4
215 x 4