Tuesday, July 19 2016

Posted by Naomi Pradia on July 18, 2016   |   29 Comments

Duke 1





A.  Front squat:  9 – 6 – 3 – 4 – 1/2     E3MOM

B. 13 minute AMRAP of:

13 back squats 115/80  RX+135/95  MRX 95/65

13 pull-ups  RX+ 13 chest-to-bar pull-ups

13 calorie row

rest 2 minutes


1 minute max chin-ups

C.  Core Development:

1 minute high plank hold

1 minute left side high plank hold

1 minute right side high plank hold

1 minute low plank hold



Check out Mason Dixon’s menu for next week. July 25

To place an order, click here!



Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category. 

Watch live coverage at games.crossfit.com.

29 responses to “Tuesday, July 19 2016”

  1. Marisa says:

    This photo is amazing, go kill it Paul!!

  2. Mandee says:

    He’s ready! Let’s do this Duke! 🙂

    • Jeff K says:

      What a great job you coaches have done in preparing Duke for this experience. CFHSV is blessed to have the coaches we do!

  3. Jeff K says:

    The Duke, the Man, CFHSV’s champ! We are so proud of you and are exited to watch you compete brother! You work hard every WOD and deserve this opportunity. Best of luck and God bless.

  4. Steve Price says:

    Time to go forth and conquer Paul, leave it all on the field, with no regrets! You deserve to be there and have put in the hard work! We are all proud of you and I hope you can here all of our cheers from Huntsville, Alabama!

  5. fleming says:

    Go kill it Paul! You are ready!!!

  6. Eric says:

    This quote is from the original Duke and its appropriate for CFHSV very own DUKE.

    “Young fella, if you’re looking; for trouble I’ll accommodate ya.”

    Give them hell Paul and give them lots of trouble.

  7. KOBRA says:

    GO. SO. HARD.

  8. Mac says:

    Eye of the tiger!!

    We are proud of you and behind you all the way!!

  9. Haley says:

    Game time! Go get ’em Paul!!!!

    The Cali entourage is just a tiny fraction of all of the people behind you. Your CFHSV family will be cheerin loud!!! We are so proud. You’ve put in the work now give ’em hell

  10. Paul says:

    The Man. The Myth. The Legend. So Proud.

    For all of you “Under 50” folks…..you can only hope to aspire some day to what this man is doing.

  11. David Mc says:

    Just saw Duke and he looks strong, determined, and ready to roll. I can’t wait to see that signature swagger when he walks onto that field. If there is some AC DC playing then his competition better pack it up and head home. Youve come this far through hardwork, sweat, and sacrifice. No matter the outcome you are an inspiration to all the athletes that have had the honor of training with you. Leave it all on the field this week….then buy me a steak and some good whiskey for coming all the way out here. Hahahaha. Love you buddy.

  12. Mimi says:

    Let’s do this, Paul!
    Everyone is so proud of your dedication and commitment to fulfilling your goals! It will be an absolute honor to wear my Duke shirt into that stadium tomorrow!

  13. Don says:

    Can’t wait to watch you kill it!

  14. Andrew says:

    Such a stud! Good luck Paul!

  15. Regina says:

    Paul!! There is clearly so much excitement for you…everyone here keeps asking about you and waiting for updates. Wish we could all be there to cheer you on, but we’ll be watching and supporting you from here. Go strong!!!

  16. BP says:

    A. 185-205-225-205-235(2)
    B. 4 rounds RX
    C. Kinda complete.

  17. Mandee says:

    Early morning hotel WOD:
    A. 1 mile warm up (400m run, 200m walk, 400m run, 200m walk, 400m run)
    B. EMOM x 5 min: 5 golbet squats (50#) and 5 burpees
    C. 13 min AMRAP: 13 goblet squats (35#), 6 strict pull ups, 13 burpees: 5 rounds
    D. 50 unanchored sit-ups, 50 4-count flutter kicks, 1 min high plank hold
    Now off to the StubHub Center!! 🙂

  18. Stephanie O. says:

    Give ’em hell, Paul!!!

  19. Josh Kennedy says:

    I am going to print out this photo of The Duke and a few others for a motivational collage. BE EPIC, Paul!
    A: 185-205-225-205-235(2). A2G
    B: 4+0 Rx+. 10 chin-ups (biceps feeling that!)
    C: complete in 4min

  20. Dani says:

    Paul, you are so deserving of this week that you’ve worked so hard for!! We are all so proud of you! Fight hard and enjoy every moment. What a victory you’ve already had in this!! Much love and cheers for you this week!!

  21. SheaW says:

    A. 105-115-115-115-125 (wasn’t feeling the front squat this morning).

    B. 3 Rounds Rx

    C. Sort of finished.


  22. Jeremy M. says:

    7:00am Class:
    A: 185(60%,9)-215(70%,6)-245(80%,3)-235(77%,4)-275(90%,1)
    B: 4+26, RX+
    C: 3 butterfly, then 12 strict chin-ups….whoops
    D: Core development complete
    – Fun class John!
    – Paul!!! I’ll keep it simple…A Games competitor!!! Enough said!!! I couldn’t be more proud of this young man! I’ve had the honor to train side-by-side with him on many occasions! There’s a reason why he’s called the Duke! Paul has grit, fire and heart that is utterly unmeasurable! I’m so proud of you friend! Good luck!

  23. Charlie says:

    Looking forward to watching Paul crushing it this week. Good luck this week Paul we are all cheering for you.

  24. Sheri says:

    Wahoo!!!! He just killed the first WOD!!!!! Way to go!

  25. George C says:

    Great work on the first wod Paul! Keep it up!

  26. JMAC says:

    Way to go Paul! Looking strong!! Great work on that chipper today!!

  27. Don says:

    Outstanding effort today, Paul, super competitive!!

  28. Andrew says:

    At home
    a. 255_275-305(2)-285(1)-325x knee wasn’t happy
    b. 4+31 rd+ with airline (so scaled
    C. 6 chin ups