WOD:
A. Push Press: 5 – 3 – 2 – 1 – 3 E3MOM
B. 12 minute AMRAP of:
7 hang power cleans 115/80 RX+ 155/105 (MRX 95/65)
9 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″)
11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (MRX 20/10 9′)
C. Core & Shoulder Development:
7 hollow rocks to 5 V-ups to 7 hollow rocks
150′ alligator crawl
7 hollow rocks to 5 V-ups to 7 hollow rocks
1 minute handstand hold on wall or freestanding or 10 shoulder taps in handstand position
Check out Mason Dixon’s menu for next week. oct-3
To place an order, click here!
Friday Night Fight this Friday at 515PM! Come ready to throw down! Childcare available starting at 445PM.
Our regular 515pm and 615pm classes are canceled.
Advanced Gymnastics Open Workshop: Saturday, Oct 1: 11am-12pm.
Anna Gail! Consistent hard work continues to pay off! Way to show up and show out day after day Anna G! 🙂
Woo-hoo Anna Gail!! Looking good and working hard!
Anna G bringing the pain and gains to every WOD every day! Keep up the work Stud!
Anna G punchin’ it out!
AG, I better get to work out with you soon!!!
You got it!
7:00 am bringing the heat.
A. 5@185, 3@205, 2@215, 1@225, 3@205
B. 4+30 RX+
C. Complete (75′ handstand walk)
A. 95(5) 95(3) 100(2) 105(1) 95(3)
B. 6+16 Rxd
C. Hollow Rocks and V-ups and alligator crawl completed
Thanks for the great coaching, Nathaniel and the tip to securing my strained wrist better!
Great class this morning and lots of hard work put in by everyone! Keep making it a great day CFHSV!
A. 165(5) 175(3) 185(2) 195(1) 175(3)
B. 7+8 Rx
Looking good Anna Gail. Keep it up!
A. 165(5) – 180(3) – 190(2) – 200(x) – 185(1)
B. 6+7 RX+
C. Completed
A. Push Press –
5 @200
3 @210
2 @220
1 @235
3 @210
B. 7 + 23 rx +
A. 130(5) – 140(3) – 150(2) – 155(1) – 140(3)
B. 7 + 12 RX+
A: 85(5)-100(3)-105(2)-110(1)-100(3)
B: 5+12 rx
Nice form on those KBS!!
A) 225×5 245×3 260×2 275×1 245×3
B) 7+14 rx+
A. 180(5) – 190(3) – 200(2) – 210(1) – 200(3)
B. 7+6 Rx+
C. Complete with HS walk
190-205-215-230-205
6+8 rx+
A: 115(5) 120(3) 125(2) 130(1) 120(3)
B: 6+17 RX+