Tuesday, January 12 2016

Posted by Mandee on January 11, 2016   |   29 Comments





A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development

3-10 reps EMOM for 10 minutes

B. 15 minute AMRAP of:

5 pull-ups  RX+ strict chest to bar

15 WBS 20/14  10’/9′  RX+ 20/14  11’/10′  (55 and over 20/10  9′)

30 double unders

60ft bear crawl  RX+ 30ft handstand walk

C. Core Development: 1-2 rounds not for time of:

15 wallball or kettle bell Russian twists

15 hip extensions

15 V-ups

15 sit-ups: weighted, GHD or Military


Check out Mason Dixon’s menu for next week. Jan 18

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29 responses to “Tuesday, January 12 2016”

  1. Mandee says:

    The Duke! The Double Under KING! And truly one of the hardest working athletes AND nicest guys ever, no doubt! Keep it up Paul 🙂

  2. Nathaniel says:

    Man on fire. Get back CFHSV!

  3. Eric says:

    One of the hardest working athletes in the box. Great person! 😉

  4. Fleming says:

    The Duke! Doing his thing!

  5. Justin says:

    That’s the man right there

  6. David Mc says:

    Big…Duke…6. This is one of the most dedicated athletes we got and a good friend. I love training with this stud. Keep kicking ass baby!

  7. Haley says:

    The king of double unders himself! The DUKE nicest and hardest working athlete 🙂

  8. Brian A says:

    Amazing athlete. Better guy. I wanna be like Paul when I grow up!

  9. Matt says:

    That is a champion…..inspiring us all……leading by example.

  10. Rob L says:

    Gotta love The DUKE!!

  11. Andrew says:

    A. 3 Strict CTB first 5 rounds then just chin over bar
    B. 5 RX (10 CTB, 11ft WB)
    C. Completed

    The DUKE! He is like lightning McQueen when it comes to double unders!

  12. Don says:

    You make those double unders look so easy!!!

  13. Flying J says:

    Transforming a poster to reality ……and killing it! Go Duke.

  14. Dave M says:

    Paul is quite simply the example for all of us in both word and deed. He demonstrates hard work, humility and encouragement of others every day.

  15. Regina says:

    Watched this guy do 300 double unders just yesterday…then he got his stuff and walked out of the gym like it was nothing. Paul is an admirable athlete for sure!

  16. steve price says:

    This Man works Hard!! Exceptional Athlete!
    “Unto whomsoever much is given, of him shall be much required” This is your time, Paul, we’re behind you, now go forth and conquer!

  17. Bradley says:

    That dude is bad…

  18. CoachDB says:

    “The DUKE,” GRAND, Yellow Hammer Smasher, Master 50 + Alabama State CrossFit Champ 2015; Best Root Canal Doc Voted by DB, and the list goes on; but, did you know his wife and kids are even more forthcoming ☺


    5 strict Pull-ups w/ 35lbs even minutes
    5 strict Chin-ups w/ 35lbs odd minutes
    Discovered this is something I have to start working on again.

    WOD RX+ = 4rds + 9 reps
    I believe 1st time to do Handstand walk since 2014 CF Games. Lot of work to do here. Had to do on cement as yard was wet/muddy. Stoked I can do again. Check out the video at.

    1rd Core Development complete!

    Another humbling day. Gotta love and Keep on CrossFitting

  19. Kobra says:

    AM: Yesterday’s Wod

    A. 250(10) – 325(5) – 250(10) – 325(4) – 295(10)

    B. 9:00 RX

    C. 15 Swings @ 40kg

    PM: Today’s Wod

    A. Alternated between 7 Butterfly C2B and 3 Bar MU

    B. 5+19 RX+

    C. 2 Rds Core Development Complete

  20. Mandee says:

    1015am Open Gym: Yesterday’s WOD:
    A. 195(10) – 255(5) – 195(10) – 255(5) – 225(5)
    B. 8:41 rx
    C. 35 swings @ 32kg
    1pm Open Gym: Today’s WOD:
    A. EMOM x 10 minutes 2 bar muscle ups, linked
    B. 5 + 50 RX+
    C. 2 rounds of core development completed

  21. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. 275(10) – 365(5) – 275(10) – 365(5) – 320(5)

    B. 6:55 rx

    PM Open Gym – Todays WOD :

    A. 7 Chest to Bar Butterfly EMOM

    B. 5 + 15 rx+

  22. Heath Sharp says:

    A) 8 c2b butterfly pull-ups EMOM

    B) 4+35 RX+

  23. Dani says:

    Much love and respect to Paul and his beautiful family.

  24. Jeremy M says:

    2:30 Open Gym (yesterday’s wod):
    A: 315(10)-405(4)-315(10)-405(4)-365(8)
    B: 6:35, RX
    3:15 Class (today’s wod):
    Rest 15 min
    A: 2 unbroken bar MUs emom for 10min
    B: 4+13, RX+ (handstand walks are my nemesis!!!)
    -thanks for staying on my tail Kodi!
    C: 2 rds completed (10#WB on ghds, 53#KB on Russian twists)
    – That’s my main squeeze, Prime Time Paul! Super athlete! Incredible person!!

  25. Jonathon says:

    Yesterday wod
    A) 255×10 315×5 255×10 315×5
    B) 7:50rx

    A) 5-7 c2b emom
    B) 5+50rx
    Strict c2b
    11ft wall ball
    Bear craw

    Clyde !! One bad Mo-fo !!

  26. Kyle O says:

    A: 7 rds of 5 butterfly c2b, 3 rds of 2 strict ring MUs
    B: 5+9 Rx+
    C: 2 rds done

    Paul is one amazing athlete and even nicer guy. One of CFHSV’s finest!

  27. Coach Tracey says:


  28. Mac says:

    a: C2B butterfly (4-8)
    b. 4+65 rx+
    c. check

    Paul is awesome…pure and simple.