Tuesday, August 9 2016

Posted by Mandee on August 8, 2016   |   29 Comments


Mo 1Mo 2Mo 3




A. In 15 minutes, establish a 1RM front squat

B. “Double Duel” by DB

6 minute AMRAP of:

1000m row  (MRX 800m row)

max reps squat cleans  115/80   RX+ 155/105  (MRX 95/65)

rest 3 minutes

6 minute AMRAP of:

800m run  (MRX 600m run)

max reps hang squat cleans  115/80  RX+ 155/105  (MRX 95/65)

C. Core and Leg Accessory Training:

25 V-ups

40 Bulgarian split squats with dumbbells (20 each legs)


Check out Mason Dixon’s menu for next week. Aug 15

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29 responses to “Tuesday, August 9 2016”

  1. Nathaniel says:

    Awesome series of pics! The Mo-animal! He’s a freak of an athlete that backs down from nothing. Keep pushing yourself Stud.

  2. Mandee says:

    MO!!! These pictures capture the fight and pure grit we get to see on display every time you walk into the gym! This guy is truly an awesome athlete and a great guy! Keep it up Mo! 🙂

  3. Dani says:

    MoJo! Has the get up and go-go. Made of the tough stuff!

  4. Haley says:

    MO!!! Awesome pictures of of strong, fast, nice dude! Keep it up Mo 🙂

  5. Nadia says:

    I taught him everything he knows, what do you think he was dead lifting before crossfit? (Hint – Little sister) JK.. Mo is #goals

  6. Steve Price says:

    Athleticism at it’s finest right there! Mo knows no Limits!

  7. Jeremy M. says:

    7:00am Class (tough wod, #iunderestimated):
    A: 295#, tried PR @310#, but failed twice
    B1: 3:28 row, 12 reps, RX+
    B2: 3:45 run, 16 reps, RX+ (slowest 800m ever!)
    C: Complete, w/53# KB, 4 sets of 5/leg
    – Fun as always Mandee! Mo is the real deal, extremely humble too! I witnessed that left, AWESOME power!

  8. Bradley says:

    That’s a silverback at his finest right there. Nice work Mo!!

  9. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :


    – Push Press : 240

    – Split Jerk : 265


    – 3 rx +
    – 3 + 3 rx +
    – 2 + 15 rx +


    – 70 reps

  10. MH says:

    A. 190

    B. Run first then Row 36RX+

  11. CoachDB says:

    Can’t wait to meet Mo or this Silverback. Looks so strong.
    I wanted to also congratulate everyone on their PRs over the last couple of weeks. Keep it up and giving all you have on these 1 RMs. It will truly help you get better as we go into our next strength cycle/linear progression.

    Physical Therapy/knee /quad development
    Airdyne Bike 50cal
    Banded walks and AB/AD-duction drills
    Bosu Ball Squats
    Left Leg Box Pistols to 20” box

    Front Squat Max = 185lbs – I will take it for a start

    6min AMRAP: 1000m Row 3:54 and 12 Squat Cleans at 95lbs

    6min AMRAP 1.5mile Airdyne Bike 4:04 and 14 Hang Squat Cleans at 95lbs

    30 V-Ups and 15 each leg Bulgarian split Squats no weight.

  12. Nathaniel says:

    PM Open Gym – Todays WOD :


    – Fromt Squat : 315


    42 reps rx +

  13. Steve Price says:

    A. 360 PR – 370 PR

    B. 17 reps Rx+. Way to slow on the run!

  14. KOBRA says:

    The Mo-nster.

    He. So. Strong.

    AM: Yesterday’s Wod

    A. 195 for both

    B. 2+9 / 2+1 / 2 RX+

    C. 70 reps

    PM: Today’s Wod

    A. 255

    B. 21 RX+, Row then Run

    C. Completed

  15. Brian A says:

    A. 305 failed 325 twice
    B. 22. RX+

  16. Mandee says:

    AM Open Gym: yesterday’s WOD
    A. 165 push press, 190 jerk
    B. 3, 2+6, 3+7 RX+
    C. 76 reps

    PM Open Gym: today’s WOD
    A. 215
    B. 27 reps RX+
    C. Completed

  17. Matt says:

    A: 315
    B: 19 RX
    C: Completed

  18. Mac says:

    415 pr

    41 rx+. (20/21 – row first)

    Mo = The Man

  19. Justin says:

    14/14 row first
    Mo’s a great guy to have at the gym. Working out with him is typically a humbling experience

  20. Shana says:

    A: 205 PR
    B: 20 RX+

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