Thursday, September 22 2016

Posted by Mandee on September 21, 2016   |   14 Comments





A. Build up to a max of the following cluster:

1 hang power snatch to 1 hang squat snatch    E3MOM for 5 sets

B. 20 minute AMRAP of:

100m run

1 hang power snatch to

1 hang squat snatch  @  80% of 1RM

200m run

15 KBS  24/16kg  RX+ 32/24kg   (MRX 20/12kg)

15 ab-mat anchored Military sit-ups   RX+ GHD sit-ups



Check out Mason Dixon’s menu for next week.  sept-26

To place an order, click here!


Yoga is canceled tonight.


REMINDER: FREE Nutrition Class this Saturday, September 24th at 9AM!

14 responses to “Thursday, September 22 2016”

  1. Mandee says:

    A bunch of lunchtime studs right there!

  2. Nathaniel says:

    They loose again!! CFHSV running wild and lookin for weights. Sick ’em CFHSV! Find them weights and bring ’em back

  3. Bradley says:

    That’s a wild bunch right there. Getting after it on that run!

    A. 165

    B. 5+27 Rx+ @ 135#

  4. CJ VK says:

    A. 155#
    B. 4+5 Rx+ @ 125#

    0915 crushed it this morning!

  5. Josh Kennedy says:

    CFHSV running is a good time to work on your tan!
    Drop in at CF Kingsport (TN) this morning.
    A: S/WOD was 5-5-5-5-5 of strict HSPU E2MOM.
    B: metcon of 500m row, then 21-15-9 of HSPU and T2B, finisher of 400m run. Rx in 14:23.
    Good box, I can recommend it. very pleasant and cool weather to WOD in pre-dawn

  6. KOBRA says:

    A. 155

    B. 5+3 RX+ @ 135

  7. Mandee says:

    A. 140 (PR for hang power snatch)
    B. 5+7 RX+ @ 115

  8. Mimi says:

    A: scaled to 2 hang power snatch- 80#
    B: 65# scaled to 2 hang power snatch- 2+5 at 9:10 and had to stop
    Nice looking crew pounding the pavement!

  9. Steve Price says:

    A. 155 on cluster

    B. 4 Rx+ @ 125#

  10. Matt says:

    A: 145
    B: 4+3 RX and others 125#

  11. George C says:

    A) 135
    B) 4 Rx+ @115