WOD:
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 Â 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
Dave!! Let me just tell you, this dude is STRONG at bench press! Way to go Dave! 🙂
Dave moves big weight and he’s super nice too 🙂
Strong Dave!!! Love your dedication!
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
Dave pushes me every time I walk in the door. The guy never quits.
Always has a great attitude, running and endurance warrior
Way to go, Dave! I had my eye on you Saturday- you were crushing the endurance WOD! Keep up the good work! 😉
“Super Dave”, always positive and encouraging to those around him in his speech and in his actions. Glad to know you Dave!
Way to go Dave!
Dave is CrossFit…lifts big and runs far. Keep it up Dave!
A. 240# Strict Press PR by five pouns
B. 4+20 RX+
Planks all done with sit ups and hip ext.
and pounds
I can back squat more than Eric can strict press — happy day!
….stop it George!
STRONG! STRONG! STRONG! Did I say STROOONG!
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!
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.
Haha…keep flounderin buddy 🙂
Dave. Your humility is as great as your big heavy lifts!
A: 175#, 15# under 1RM of 190
B: 5+1, RX+
C: completed
A) 150
B) 3+12 RX+
C) Completed
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
A: 85# PR
B: 3+3 rx+
Great picture Dave! Fun working out with you and the 11:30 crowd today!
75# PR
3+10 (15# slam balls instead of toes to bar)
Open Gym – Today’s WOD :
A. 170 (185X)
B. 5 + 2 rx+
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
Great job Kodi, that’s impressive!
A. 135# PR
B. 3+7 RX
C. Planks, sit ups, hip ext., & Kodi’s hand stand hold on the wall
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
A. 145 pr
B. 3+4 @65 scaled to knees high as possible
Nate and his new shoes pushed us hard!
Trying to stay ahead of you keeps us guys humble!
I’m trying to catch up to you guys!
Dave is the man. Always grinding.
A) 230 x 1
B) 4+20 rx+
A) 210(PR)
B) 3+8, 95lbs, scaled to V-ups
C) completed
Completed at home gym with Heath and Mya.
Super Dave!
A. 85# PR
B. 3+11 rx+
200 pr
4+28 rx+
I had a major brain poot. I matched my lifetime PR @ 205…..I failed at 210. Dang it!
A: 100 PR
B: 3+10 RX+
A-190
B-4+3 scaled
V ups instead of t2b
C-did accessory work
^Stud!!!!