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Tuesday, January 17, 2017

Posted by Mandee on January 16, 2017   |   33 Comments

MF 1MF 3MF 2

 

 

WOD:

A. Power Clean:   4 – 3 – 2 – 1 – 1 – 1   E2MOM

B. Start on a 4min Clock:

Complete:

-20 T2B
-40 Double-Unders
-20 Power Cleans   115/75   RX+ 135/85   (MRX 95/55)

(If completed, rest remainder of time/change weights, and move to next set at the 4min mark)
(If not completed, continue on as a 12 minute AMRAP)

Complete:
-25 T2B
-45 Double-Unders
-15 Power Cleans   155/95   RX+ 185/115   (MRX 115/75)

(If completed, rest remainder of time/change weights, and move to next set at the 8min mark)

Complete:
-30 T2B
-50 Double-Unders
-10 Power Cleans   185/115   RX+ 225/145   (MRX 135/85)

(If completed, denote time. If not completed, denote total reps)

 

 

Friday Night FIGHT!
This Friday, January 20th at 515PM! Come throw down Open style in this gym wide brawl. Choose your skill level — Black, Blue or Red — and then sign up in MBO to reserve your spot!
Our regular 515pm and 615pm classes are canceled on Friday.

 

Friday Night FIGHT WOD! 

BLACK:  11 minute AMRAP of:

20 cleans  185/125

40 chest to bar pull-ups

60 WBS  20/14  10’/9′

max reps bar facing burpees

______________________

BLUE:  11 minute AMRAP of:

20 cleans  135/95

40 chin over bar pull-ups

60 WBS  20/10   9′

max reps bar facing burpees

_______________________

RED:  11 minute AMRAP of:

20 cleans   95/65

40 chin over bar pull-ups

60 WBS  20/10  9′

max reps bar facing burpees

 

 

Check out Mason Dixon’s menu for next week. Jan 23

To place an order, click here!

33 responses to “Tuesday, January 17, 2017”

  1. KOBRA says:

    Michael goes at it! Nice swing dude!

  2. Nathaniel says:

    Michael toatin’ that bell like a champ! Keep bringing the pain!

  3. Mandee says:

    Michael F gives 100%, day in and day out! Keep killing it Michael! 🙂

  4. George C says:

    Michael kills it and sets the bar high every day.

  5. George C says:

    A) 215
    B) 2+85 Rx, 5 short of completion

  6. BP says:

    A. 235 / failed 255
    B. 2+57 RX*

    *Nate thanks for the no-rep on the cleans, I did a couple extra to make up for my lazy elbows.

  7. Bradley says:

    Nice KB swing Michael! Keep showing up and showing out stud!

    A. 185(4) – 205(3) – 225(2) – 240 – 250(x) – 245(x)

    B. 2+85 Rx+

  8. CJ VK says:

    A. 165(4)-195(3)-210(2)-225(1)-235(1)-240(X)

    B. 2+84 Rx

    Great warm up & WOD prep today Nate!

  9. KOBRA says:

    A. 165(4) 195(3) 210(2)
    225(1) 240(1) 250(1 PR!)

    B. 2+82 RX+

  10. Nathaniel says:

    A. 185(4) – 215(3) – 225(2) – 235 – 245 – 260

    B. 2 + 88 rx +

  11. Mandee says:

    A. 125(4) – 145(3) – 165(2) – 175 – 185
    B. completed third round at 3:16 RX+

  12. Heath sharp says:

    185(4) 225(3) 275(2) 305(1) 315(1)

    Completed third round at 3:34 RX+

  13. CoachDB says:

    That picture and form looks so good it is scary and makes me want to be Michael F! Super Legit it won’t quit!!!
    A BIG Congrats Kobra on the ***PR Star***

    Power Cleans = 
4@145
- 3@175
 – 2@195 – 
1@215 – 
1@235 – 
1@245

    WOD as Rx’d= 2:54 then – 7:47 then – through 6 cleans (185lbs) at 12min/TimeCap

  14. Steve Price says:

    A. 165 x 4, 185 x 3, 205 x 2, 225 x 1, 245 x 1, 255 x 1, 265 x 1( PR)

    B. 2 + 5 Rx+ weight, but scaled the double – unders

  15. Mimi says:

    A: 95(4)-105(3)-115(2)-125(1)130(x)-130(x) wasn’t happening
    B: 2+29 (1st round: 3:14, scaled bc I missed second cutoff)

  16. jamie cherrypicker says:

    A. 145(4)-175(2)-185(1)-200pr
    B. 3:31 scaled to singles and knee ahap

  17. Andrew says:

    At home:
    A. 185(4)-215(3)-235(3)-255(1)-265(1)-275x
    B. 2+86 RX+

  18. Brian A says:

    A. 255. Failed 265 twice.
    B. 3:25 RX

  19. Justin says:

    185-205-225-245-255-265(x)
    2+81 rx+

  20. Jeremy M. says:

    6:15pm Class:
    A: 195(4)-220(3)-237.5(2)-245(1)-250(1)-255(1)
    B: 2+83, RX+
    – Awesome class/warm up Kodi/Mandee! Great PR too Kodi!

  21. Shay Shay says:

    A: 105(4) 135(3) 155(2) 165(1) 175(1)

    B: 2+86 RX+

  22. Mac says:

    Squat EMOM: 355/375/375/405/405/425/440 for 8 min

    A. 185 – 225 – 245 – 265 -285(x) – 285(x)

    B. 3:42 rx+

  23. Cam says:

    185, 215, 225, 245, 255, 265x

    2+70 Rx