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Thursday, September 29 2016

Posted by Mandee on September 28, 2016   |   18 Comments

ag1ag2

 

 

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. 

 

18 responses to “Thursday, September 29 2016”

  1. Mandee says:

    Anna Gail! Consistent hard work continues to pay off! Way to show up and show out day after day Anna G! 🙂

  2. Fleming says:

    Woo-hoo Anna Gail!! Looking good and working hard!

  3. Nathaniel says:

    Anna G bringing the pain and gains to every WOD every day! Keep up the work Stud!

  4. KOBRA says:

    Anna G punchin’ it out!

  5. jamie cherrypicker says:

    AG, I better get to work out with you soon!!!

  6. Brian A says:

    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)

  7. Clair says:

    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!

  8. CJ VK says:

    A. 165(5) 175(3) 185(2) 195(1) 175(3)
    B. 7+8 Rx

  9. Bradley says:

    Looking good Anna Gail. Keep it up!

  10. KOBRA says:

    A. 165(5) – 180(3) – 190(2) – 200(x) – 185(1)

    B. 6+7 RX+

    C. Completed

  11. Nathaniel says:

    A. Push Press –

    5 @200
    3 @210
    2 @220
    1 @235
    3 @210

    B. 7 + 23 rx +

  12. Mandee says:

    A. 130(5) – 140(3) – 150(2) – 155(1) – 140(3)
    B. 7 + 12 RX+

  13. Mimi says:

    A: 85(5)-100(3)-105(2)-110(1)-100(3)
    B: 5+12 rx
    Nice form on those KBS!!

  14. Heath sharp says:

    A) 225×5 245×3 260×2 275×1 245×3

    B) 7+14 rx+

  15. Bradley says:

    A. 180(5) – 190(3) – 200(2) – 210(1) – 200(3)

    B. 7+6 Rx+

    C. Complete with HS walk

  16. Justin says:

    190-205-215-230-205
    6+8 rx+

  17. Shana says:

    A: 115(5) 120(3) 125(2) 130(1) 120(3)

    B: 6+17 RX+