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Tuesday, February 9 2016

Posted by Mandee on February 8, 2016   |   38 Comments

Tiffany 1

Tiffany 2

 

 

WOD:

E5MOM x 3

1st 5 minute: max set unbroken pull-ups

2nd 5 minute: max set unbroken box jumps

3rd 5 minute: max set unbroken WBS  20/14  10’/9′

*athletes rest in between events once they have completed the movement*

B. 12 minute AMRAP of:

10 pull-ups

10 box jumps 24″/20″

10 WBS  20/14  10’/9′  (55 and over 20/10  9′)

C. Core Development

1 minute L-si hold on rings or dip bars

25 GHD sit-ups or 25 Military ab-0mat sit-ups

1:30 high plank hold

 

Friday Night FIGHT WOD!

BLACK: 15 minute AMRAP of:

6 power clean 165/115  —  6 over the bar lateral burpees — 6 toes to bar

9 power clean 165/115  —  6 over the bar lateral burpees — 9 toes to bar

12 power clean 165/115  —  6 over the bar lateral burpees — 12 toes to bar

15 WBS 20/14  10’/9′

BLUE: 15 minute AMRAP of:

6 power clean 115/80  —  6 over the bar lateral burpees — 6 hanging knee raises (OPEN standard)

9 power clean 115/80 —  6 over the bar lateral burpees — 9 hanging knee raises (OPEN standard)

12 power clean 115/80 —  6 over the bar lateral burpees — 12 hanging knee raises (OPEN standard)

15 WBS 20/10  9′

RED (Masters 55+): 15 minute AMRAP of:

6 power clean 105/65  —  6 over the bar lateral burpees — 6 toes to bar

9 power clean 105/65  —  6 over the bar lateral burpees — 9 toes to bar

12 power clean 105/65 —  6 over the bar lateral burpees — 12 toes to bar

15 WBS 20/10  9′

This Friday, February 12th at 515pm! Choose your skill level, sign up on MBO, then show up ready to THROW DOWN! 

Our regular 515pm and 615pm classes are canceled on Friday. 

 

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

To place an order, click here!

 

YOGA is canceled today. 

38 responses to “Tuesday, February 9 2016”

  1. Nathaniel says:

    Tiffany always brings the pain with perfect form. Hard to do both but she does. Nice work Tiff!

  2. Mandee says:

    Looking good Tiffany! Keep up the hard work! 🙂

  3. Dani says:

    Tiffany is sweet and so strong! She brings her best every day, I love chasing her around. Good job girl!

  4. Haley says:

    Tiffany! Perfect hand release push ups 🙂

  5. BPrice says:

    What’s MOB and how do I get there, help a Newbie out!

  6. Regina says:

    Tiffany makes everything look easy!!

  7. Bradley says:

    Tiffany with the picture perfect push up!

    A. 36 Pull-Ups/80 Box Jumps(rebounding)/25 WBS

    B. 8+12 Rx

  8. Calvin says:

    Nice push up!
    A.34 pr- 31-35
    B.7+8rx

  9. Box Jumps suck! says:

    A. 37-12-33
    B. 5+20 rx

  10. George C says:

    A) 23 / 10 / 31
    B) 4+11 Rx

  11. BPrice says:

    14(PR)/18/23, 4+17 RX

  12. CoachDB says:

    Tiffany is Terrific! Totally

    I forgot how hard it is to do max rep sets and was seriously nauseated after the 5min efforts. No joke my hat goes off to all you CFers. Pumped you all are in such great shape and I am slowly getting back on the race horses you all ride daily.

    Bad Brad, Crazy Calvin, Box Jump Hater, and Get Some George, nice work. Can’t wait to see everyone else’s stellar numbers.

    Max Pull-ups unbroken = 42
    Max Box jumps 24” = 36 – Think I had more but missed the box on jump 37
    Max Wallballs = 32 Missed the wall, but I won’t lie I was smoked and kind of glad at the time I missed.

    WOD was true survival = 5rds + 11reps
    All unbroken though.

    L-Sit hold in 3 sets = 30sec, 15sec, 15 sec
    25 GHD sit-ups
    25 hip extensions
    1:30 high Plank Hold = in 1 set Unbroken

    Get after it CFHSV and get you some big sets!

  13. CJ VK says:

    A. 31(PR)-29-30
    B. 7 Rx

    Chased Kodi through this one at 9:15

  14. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. 19 reps @205 ( hang power cleans )

    B. 7 rounds rx + w/ HSPU

    C. 23 burpees

  15. Tyler says:

    Nice work Tiff! 6:15 Crew!! All in a days work as you kill every time! Great job!

  16. Andrew says:

    Yesterday’s WOD at Home:
    A. 185
    B. 5+14 RX+ W/HSPU
    C. 20

  17. Kobra says:

    A. 39 Pull-Ups – my grip was SHOT!

    B. 44 Box Jumps

    C. 25 Wallballs – and I was DONE

    D. 7 + 23 RX

  18. Nathaniel says:

    A. 46

    B. 90

    C. 51

    D. 7 + 29 rx

  19. Mandee says:

    AM Open Gym: Yesterday’s WOD:
    A. hang power clean 20RM @ 130#
    B. 5 + 20 RX+ with HSPU
    C. 24

    1:30pm Open Gym: Today’s WOD:
    A. 35 pull-ups (grip was GONE from the AM session!)
    B. 50
    C. 42
    WOD: 8 + 20 rx

  20. Naomi says:

    Tiffany, beautiful inside and out! Look at that form! Keep up the hard work!!

  21. Mimi says:

    A: 7 (boo)
    B: 21
    C: 15
    D: 5+8 rx
    Looking great Tiffany!!

  22. Duke says:

    32
    35
    52
    7+20
    Core development done

  23. Josh Kennedy says:

    A: 15 PU, 31 box jumps, 32 WBS
    6+7 Rx’ed on the metcon.
    First serious jumping WOD after the calf strain two weeks ago, felt OK today.

  24. Jeremy Millich says:

    2:30 Open Gym (Yesterday’s wod):
    A: hang power clean 20RM, 195×13 Major Fail, (old PR 190×20)
    B: 6+3, RX+ w/hspu & bar MU
    3:15 Class (Today’s wod):
    A: 47 pull-ups
    B: 58 box jumps, step downs
    C: 35 wbs
    D: 6+19, RX, smoked
    Core development complete
    – Tiffany looking strong on those push-ups!
    – Man, impressive scores today CFHSV!

  25. Shana Davis says:

    23 pull-ups
    32 box jumps
    30 WBS
    6+17 RX

  26. Mac says:

    45 / 42 / 42

    7+20 rx

  27. Justin says:

    53/30/18
    8 rx

  28. Rob L says:

    With all of the grip training we’ve been doing, I should be able to hold on to the bar forever… whenever I stop being sore! Grip was still fatigued from the past several days.

    28 pullups (PR) / 30 box jumps / 21 WBS

    5 + 15 Rx. All unbroken with lots (too much) rest in between. Focusing on doing bigger sets for longer in WODs. Felt like I ran a 5K after this one!

  29. Jonathon says:

    7+19rx