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.
My girl JT!!! 😊
Coach J always killing it!
JT keepin those fly shoes off the ground! At’ a girl 😉
There she is: Queen of Arab herself! Awesome athlete and friend.
looking good Jessica T! Always working hard! 🙂
Jessica T!!! Looking good and always killin it
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
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.
Doing a WOD above 10,000 ft= Rx++++
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 🙂
The jams where so much tighter than his kicks today. He didn’t put much thought into his outfit today. Was disappointing.
OUCH. That’s cold bloooooded.
You are terrible, BP!
And no problem Dani! It’s what I do 😀
Tread lightly, good sir…. 🙂
A. 175(6) – 190(5) – 200(4) – 215(3) – 230(1)
B. 37 Russian KBS Rx+
C. 36 HRPU
D. 8:52 Rx+
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
Heavy weight Nate!
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!
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!
Your bench is freaky! Sweep the leg!
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
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
PM Open Gym – Todays WOD :
A. 34 Russian Swings rx @32kg
B. 33 HRPUs rx
C. 1:16 400m run
D. 9:13 rx
Oops…forgot my Bench Numbers
6 @195
5 @210
4 @220
1 @235
1 @245
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
A: 225,240, 255, 275, 305
B. 34 Russian KBS with Green
C. 36 HSPU
D. 2+36
E. Completed with Green
*HRPU
225-235-255-275-295
40/42/1:25
10:39 rx+
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!
9:09 Rx+
A: 105(6) 115(5) 125(4) 135(3) 140(1)
B: 36/25/1:46 I think!
C: 12:00 RX+