logo

Tuesday, August 16 2016

Posted by Mandee on August 15, 2016   |   31 Comments

Jess T

 

 

WOD:

A. Bench Press: 6 – 5 – 4 – 3 – 1   E3MOM

B. With a continuously running clock:

0:00 – 1:00: max reps Russian KBS  24/16kg   RX+ 32/24kg   (MRX 20/12kg)

1:00 – 2:00: rest

2:00 – 3:00: max reps hand release push-ups

3:00 – 4:00: rest

4:00 – 8:00: 400m run for time

At 8:00 mark, begin:

3 rounds for time of:

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

12/10 hand release push-ups

400m run

Score = max reps KBS, max reps push-ups, 400m run time, and WOD time

C. Core and Grip Development:

2 minute high plank hold with 1 push-up every 10 seconds

200m KB or DB farmers carry, heavy

 

 

Check out Mason Dixon’s menu for next week. August 22

To place an order, click here!

 

YOGA is canceled tonight.

31 responses to “Tuesday, August 16 2016”

  1. Shana says:

    My girl JT!!! 😊

  2. Jon Hall says:

    Coach J always killing it!

  3. Nathaniel says:

    JT keepin those fly shoes off the ground! At’ a girl 😉

  4. jamie cherrypicker says:

    There she is: Queen of Arab herself! Awesome athlete and friend.

  5. Mandee says:

    looking good Jessica T! Always working hard! 🙂

  6. Haley says:

    Jessica T!!! Looking good and always killin it

  7. BP says:

    A. 195(6)-210(5)-225(4)-240(3)-260(1)
    B. 34 – RX+, 32 (might have these switched), 1:43, 12:45 RX+
    C. Complete w/ 32 kg

  8. Josh Kennedy says:

    Matthew and I able to drop-in at CF 10-2 in Leadvile, CO (the 10-2 is short for 10,200′).
    A: 3reps Squat Snatch EMOM for 10min. Worked at 115# straight across
    B: “Nancy” 5rft of 400m run and 10 OHS 95#. Time of 17:20, definitely NOT a personal best, running in rounds 4-5 was rough. Got stomped by the altitude! Oh well, good box and good crowd at their 0545 class.

  9. Dani says:

    If you ever want an instant pick-me-up, just talk to Jessica Thompson. Her smile will fill you up with joy!! Love you girl 🙂 Miss working out with you in the afternoons.

    Great 0600 this morning! Tough workout. Nate was in a spicy mood and played some fly music. Thanks for the great class Nate! And thanks to Steph for always pushing me 🙂

  10. Bradley says:

    A. 175(6) – 190(5) – 200(4) – 215(3) – 230(1)

    B. 37 Russian KBS Rx+

    C. 36 HRPU

    D. 8:52 Rx+

  11. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. Back Squats :

    6 @275
    5 @290
    4 @310
    3 @330
    1 @360

    B. WOD = 9 + 5 rx

    C. 31

  12. Matt says:

    Heavy weight Nate!

  13. KOBRA says:

    AM: Today’s Wod

    A. Been working with dumbbells for most presses to try and strengthen up my weak shoulder with some instability. Getting better, slowly 🙂

    B1. -39 @ 32kg Russian Swings

    B2. -40 HRPU

    B3. -1:19 400m Run

    B4.- 9:59 RX+

    I talked a lot of smack today about how I was gonna beat Mary Helen and she almost made me sick. It was a good push for sure, but dang. However, Bradley blew me out of the water…dang that guy!

  14. KOBRA says:

    PM: Yesterday’s Wod

    A. 225(6) – 245(5) – 260(4) – 275(3) – 295(1)

    B. 7+6 RX, Rope Climb then Pull-up

    C. 27

    SMOKED!

  15. Daniel Lynch says:

    A. 135(5) across – recent shoulder injection
    B1. 36 Communist Swings (24kg)
    B2. 10 Hand Release- shoulder injection
    B3. 1:16 400m- Tokyo 2020 hopeful (jk)
    B4. 11:33 Rx
    C. Farmers carry and planking and stuff

  16. Mandee says:

    AM Open Gym: Yesterday’s WOD:
    Back Squats: 180(6) – 195(5) – 210(4) – 220(3) – 235(2)
    WOD: 8 + 5 RX (rope climb then pull-ups)

    PM Open Gym: Today’s WOD:
    A. 120(6) – 130(5) – 140(4) – 150(3) – 160(1)
    B1. 37 Russian swings RX+
    B2. 26 hand release push-ups
    B3. 1:43
    B4. 10:42 RX+
    C. completed

  17. Nathaniel says:

    PM Open Gym – Todays WOD :

    A. 34 Russian Swings rx @32kg

    B. 33 HRPUs rx

    C. 1:16 400m run

    D. 9:13 rx

  18. Bradley says:

    PM at the home gym – Yesterday’s WOD:

    A. Back Squat 225(6) – 240(5) – 255(4) – 270(3) – 290(1)

    B. 6 Rounds @ 135# – No rope so alternated between 10 C2B pull-ups and 10 ring dips

    C. 24 BB Jumping Squats

  19. Matt says:

    A: 225,240, 255, 275, 305
    B. 34 Russian KBS with Green
    C. 36 HSPU
    D. 2+36
    E. Completed with Green

  20. Justin says:

    225-235-255-275-295
    40/42/1:25
    10:39 rx+

  21. Jeremy J. says:

    6:15pm Class:
    A: 190(6)-205(5)-220(4)-230(3)-250(1)
    B: 38/40/1:19, RX+
    C: 9:42, RX+
    D: Complete w/ 70#KB
    – Extremely fun class Mandee/Kodi! Jessica T. is always tearing it up! Super athlete, super bball coach and super sweet!

  22. Damian says:

    9:09 Rx+

  23. Shana says:

    A: 105(6) 115(5) 125(4) 135(3) 140(1)
    B: 36/25/1:46 I think!
    C: 12:00 RX+