WOD:
A. In 15 minutes, build up to a 20RM shoulder to overhead from the floor.
B. “Punxsutawney Phil” by DB
12 minute ascending AMRAP of:
1 hand release push-up
1 pull-up RX+ chest to bar pull-up
1 power clean 135/95 RX+ 165/115 (55 and over 115/75)
1 push press or push jerk 135/95 RX+ 165/115 (55 and over 115/75)
2 hand release push-up
2 pull-up RX+ chest to bar pull-up
2 power clean 135/95 RX+ 165/115 (55 and over 115/75)
2 push press or push jerk 135/95 RX+ 165/115 (55 and over 115/75)
…continue pattern with 1 rep increases until time runs out
rest only 1 minute, then:
“FINISHER”
1 minute max reps mogul/barbell jumps
Check out Mason Dixon’s menu for next week. Feb 8
To place an order, click here!
NOTE: Yoga is canceled this week.
Tracy is beautiful inside and out. She is life breathing to my spirit and I am so thankful I have her as a friend!! There is nothing this girl can’t do inside the gym!
Uh oh! Whatever Tracy is about to rep out in those new shoes probably looked amazing and she did 10 in a row! Nice work friend!
TROB!! This girl is amazing!
Tracy!!! Great picture of a great athlete 🙂
Smart and sweet and strong as hell 🙂 And a total babe! Love this woman!
At peace 🙂
There she is…. I see you boss!
My Angel friend whom I love. So proud of you!!!!!
Tracy!!! You’re always working so hard, cheering others on and just being an overall great example of a super athlete!
There’s a reason this lady is on our wall! She IS CrossFit and reflects all things good at CFHSV! Years of hard work show every day. Keep it up friend 🙂
Uh oh there she is!!! Love your attitude and your humor and most of all I love… YOUR SHOES.. And you too!
I’m surprised the camera could even focus with all Tracy’s awesomeness. Keep rockin’ it Judy 😉
Tracy!! My boo!!
Love this and love you
Yeah Tracy! Dang I have got to see these shoes in person!
Tracy!! You are one hard working, awesome lady!
Looks like Tracy got through those 50 WBS and made it to the pull-ups without even breaking a sweat!
Tracy is a hard worker and joy to be around in the gym! Keep up the great work!
Tracy is one of the best things about CFHSV!!! Love you and your fly shoes!!! 😉
17 reps @ 145#
7+17 Rx
85 jumps
Awesome 0700 class and coaching this morning.
Tracy is a woman on a mission! Go girl!
20 reps @ 200
8+1 RX+
45 Mogul Jumps (I was dead)
A. 16 reps 185
B. 8 + 20 rx +
C. 110 jumps
I knew you would get those triple digits…white boy can jump all day!
A. 18 reps @ 130
B. 8+3 RX+
C. 98 jumps
WOW on the 20RM
Tracy! I love that she’s our gym wall cover girl! If I could rip that thing off the wall, I’d put it in my house for inspiration! !!!! 🙂
You rock girl! Just wish I got to wod with you more! !!
PM Open Gym – Yestetday’s WOD :
A. Deadlift – 18 reps @315
B. 16:40 rx +
A. 12 reps @ 165, total fail!
B. 6 + 19 Rx+ @ 165
C. 60 reps
AM: Today’s Wod
A. 165 x 20 PR
B. 7+19 RX+
C. 112 Mogul Jumps
PM: Yesterday’s Wod
A. 275 x 20 PR
B. 17:36 RX
185
8+ 5 rx+
85
Awesome picture Tracy!!
A: 17@225
B: 8+18 Rx+
C: 81
I knew you would do 225, ya freak!
That awesome, strong, smart, and powerful lady, athlete, and friend hanging from that bar helped teach and show me the ropes at CFHSV. I am always indebted to you! Thank You
–
S2O 20RM = 155lbs this was a true max and took all I had, but pretty pumped.
–
WOD RX+ (165lbs / C2B) = 7rds complete & 8 Push-ups, 8 C2B, and 4 Cleans
–
Mogul/Ski Jumps = 93
I miss you so much Dennis!
A. 19 @ 165….Dang!!!
B. 7+19 Rx+
C. 82
Tracy. Always killing it.
A. 145
B. 8+18 RX
Finnisher. 97.
20reps @165
8+13rx+
57
17 @ 95#
6+9 Rxd weight with C2B
33
Thank you so much for all of your kind words of encouragement. Being a part of the CFHSV family means the world to me!
A: 20@75#
B: 6+12 rx
51 jumps
Afternoon Open Gym: Yesterday’s WOD:
20RM DL: 210 (PR)
WOD: 21:18 RX+
This one destroyed me…
A. 20 @ 205 pr
B. 8+20 RX+
C 58
A. 20@175
B. 8+12 rx+
C. 88
Nice picture Tracy
A. 115
B.7+8 rx
c.63 jumps scaled
2:30 Open Gym (yesterday’s wod):
A: 20RM deadlift – 325×20, PR by 10#
B: 15:28, RX+
-Thanks N8 and David!
3:15 Class (today’s wod):
A: 20RM s2o – 170×20, PR by 5#
B: 7+21, RX+ (super flow, was destroyed from prior wod)
C: 100 jumps
– My girl Tracy showing us how it’s done on the bar! Stellar athlete, super sweet, well sometimes…hahaha, kidding! Always sweet!
155 x 20