Tuesday, June 23 2015

Posted by Mandee on June 22, 2015   |   43 Comments

Dave M




A. In 12 minutes build up and achieve a 1RM strict press

B. 10 minute AMRAP of:

10 double push-up burpees

10 toes to bar

10 shoulder to overhead 75/55  RX+ 95/65

C. Accumulate 1 minute right side high plank hold

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

Accumulate 1 minute left side high plank hold

25 hip extensions

Accumulate 1 minute high plank hold

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

Accumulate 1 minute low plank hold


REMINDER: Jerk Workshop this Saturday at 11am! Counts as a regular visit for Gold and Silver Athletes, $15 for Bronze. Sign up on MBO to reserve your spot!


Check out next week’s menu for Paleo Prepared Meals from Mason Dixon! June 29

Click here to place an order!

43 responses to “Tuesday, June 23 2015”

  1. Mandee says:

    Dave!! Let me just tell you, this dude is STRONG at bench press! Way to go Dave! 🙂

  2. Regina says:

    Dave moves big weight and he’s super nice too 🙂

  3. Shana Davis says:

    Strong Dave!!! Love your dedication!

  4. tj says:

    one of the main reasons why i come to 11:30 group on Fridays !!! you know the deal no time limit at 11:30 you will do every rep!!! there u go dave

  5. Matt says:

    Dave pushes me every time I walk in the door. The guy never quits.

  6. Patrick says:

    Always has a great attitude, running and endurance warrior

  7. Kim G says:

    Way to go, Dave! I had my eye on you Saturday- you were crushing the endurance WOD! Keep up the good work! 😉

  8. steve price says:

    “Super Dave”, always positive and encouraging to those around him in his speech and in his actions. Glad to know you Dave!

  9. George C says:

    Way to go Dave!

  10. Nathaniel says:

    Dave is CrossFit…lifts big and runs far. Keep it up Dave!

  11. Eric says:

    A. 240# Strict Press PR by five pouns
    B. 4+20 RX+

    Planks all done with sit ups and hip ext.

  12. Allison M says:

    This week I am proud and blessed as we celebrate 27 years. While rarely flashy, Dave is a model of perseverance, dedication, kindness and a wonderful husband and father. Thank you all for your comments – he IS just a great guy!

  13. Dave M says:

    Thank you for the kind words. But I must admit that you have mistaken a willingness on my part just to show up and flounder around for some sort endurance and dedication.

  14. Travis Taylor says:

    Dave. Your humility is as great as your big heavy lifts!

  15. Jeremy M says:

    A: 175#, 15# under 1RM of 190
    B: 5+1, RX+

  16. George C says:

    A) 150
    B) 3+12 RX+
    C) Completed

  17. Nathaniel says:

    AM – Yesterday’s WOD :

    A. 325(5) – 325(5) – 325(5) – 325(2) – 325(4)

    325 is a new 5RM so I’m okay with failed reps in last two sets.

    B. 16:43 rx+ with Bar muscle ups

  18. Mimi says:

    A: 85# PR
    B: 3+3 rx+
    Great picture Dave! Fun working out with you and the 11:30 crowd today!

  19. Stacey says:

    75# PR
    3+10 (15# slam balls instead of toes to bar)

  20. Nathaniel says:

    Open Gym – Today’s WOD :

    A. 170 (185X)

    B. 5 + 2 rx+

  21. Cobra Kodi says:

    AM: Yesterday’s Wod

    A. 265 across (10# under percentage)

    B. 21:34 RX+ (bar MUs)

    Open Gym: Today’s Wod

    A. 160 (5# PR)

    B. 4+6 RX+

    C. Completed + 1:00 handstand hold facing the wall

  22. CJ says:

    A. 135# PR
    B. 3+7 RX
    C. Planks, sit ups, hip ext., & Kodi’s hand stand hold on the wall

  23. Mandee says:

    AM: yesterday’s WOD
    A. 210 across
    B. 22:40 RX+ with bar muscle ups

    Open Gym: today’s WOD
    A. 125 (matched PR)
    B. 4+4 RX+
    C. Completed with weighted GHDs plus 1 min handstand hold facing wall

  24. jamie cherrypicker says:

    A. 145 pr
    B. 3+4 @65 scaled to knees high as possible
    Nate and his new shoes pushed us hard!

  25. Duke says:

    Dave is the man. Always grinding.

  26. Heath Sharp says:

    A) 230 x 1

    B) 4+20 rx+

  27. Matt says:

    A) 210(PR)
    B) 3+8, 95lbs, scaled to V-ups
    C) completed

    Completed at home gym with Heath and Mya.

  28. fleming says:

    Super Dave!

  29. Misty says:

    A. 85# PR
    B. 3+11 rx+

  30. Justin says:

    200 pr
    4+28 rx+

  31. Matt says:

    I had a major brain poot. I matched my lifetime PR @ 205…..I failed at 210. Dang it!

  32. Shana says:

    A: 100 PR
    B: 3+10 RX+

  33. Duke says:


    B-4+3 scaled
    V ups instead of t2b

    C-did accessory work

  34. Matt says: