Tuesday, May 10 2016

Posted by Naomi Pradia on May 9, 2016   |   24 Comments





A.  Overhead Squat: 7 – 5 – 4 – 2 – 4     E2MOM

B. 3 rounds for time of:

5 overhead squats 95/65  RX+ 125/85  (55 and over 75/55)

6 front rack lunges

5 sumo deadlift high pull

6 over the bar burpees

**rest 3 minutes

2 rounds for time of:

5 overhead squats

6 front rack lunges

5 sumo deadlift high pulls

6 over the bar burpees

**rest 2 minutes

1 round for time of:

5 overhead squats

6 front rack lunges

5 sumo deadlift high pulls

6 over the bar burpees

Score = Total Time minus 5 minutes of rest



Check out Mason Dixon’s menu for next week. May 16

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24 responses to “Tuesday, May 10 2016”

  1. Matt says:

    The Leader

  2. Dani says:

    Mark. A man of integrity, kindness and true sportsmanship. A man who raised incredible human beings that I have the good fortune of calling my friends. A man who can totally own a workout, in the back of the gym while no one is watching, pushing himself to be better no matter what. What a lionheart he is!

  3. Kim G says:

    My friend, mentor, and servant of Christ. He does not conform, he leads. When there was no path for others to succeed, he created a one. Our community and world is a better place because of him. Mark will slip in silently and annihilate a WOD and you won’t even know what just happened! Keep it up! ❤️

  4. Steve Price says:

    What a good humble man with one more of a “testimony”! Mark let’s his hard work speak for itself. Can’t you just hear Chritopher Cross’s ” Ride like the Wind” as Mark runs by you during a WOD

  5. Mandee says:

    I’m going to keep this light and just say that Mark is the man! Amazing at every role in his life: father, husband, poppie, mentor, friend, and even CrossFitter! He has got an engine that just doesn’t stop! Great work Mark! Love you 🙂

  6. Marisa says:

    This man is THE MAN. Strong doesn’t even begin to describe him. He is the father I never had and raised a son to be the best friend I’ve ever had, and the most loving father to my children. He’s an amazing athlete, and gives everyone in our gym something to aspire to be; inside and out. This pic is awesome, it caught his quiet fortitude and strength ❤️❤️❤️

  7. Haley says:

    Mark is the man! Everyone’s words are true and leave me with little to say that hasn’t been said, if you don’t know Mark you should. Keep it up Mark in all aspects of your life.

  8. Nathaniel says:

    In 2001 I was playing college ball in VA. Mom and dad came up to visit mid season. I was living in a pretty nice gated condo community at the time with a professor at the university I was attending. Within a few hours of their arrival dad wanted to wrestle ‘best of three’ for fun. We threw down in limited space for all the neighbors to witness in horror in an all out battle. No regard for the game I had that night. We laughed just as hard as we tried to body slam one another until we were totally spent and grass stained. All out baby. In everything. If you’re gonna do somthin then do it with everything you got…he does

  9. Jeff K says:

    My brother in Christ, my friend, my mentor. Mark gives everything he has in everything he does and never gives up, not on a WOD, not on life, and not on people. Strong faith = strong man. I love ya brother.

  10. BP says:

    A true servant of our Lord and Savior. The Man!

    8:41 RX

  11. Regina says:

    Kim G is right. Mark unobtrusively kills WODs to the point that I’ll be halfway through and glance up to see him quietly putting his weights away and walking out the door. He’s a true leader by example in every aspect of life.

  12. Nathaniel says:

    AM Open Gym – Yestrday’s WOD :

    A. Strict Press : 140(7) – 150(5) – 155(4) – 160(2) – 155(4)

    B. 13:15 rx+ ( run, du, du, run )

    C. 35 GHDs

  13. Mandee says:

    AM Open Gym: Yesterday’s WOD:
    A. Strict Press: 90(7) – 95(5) – 100(4) – 110(2) – 100(4)
    B. 16:49 @ 65 (rounds 1 and 2, 1 legless, 1 w/legs (was about a foot short on round 2) rounds 3 and 4 both with legs)
    C. 41 GHDs

  14. Josh Kennedy says:

    A: 155-165-175-185-185
    B: 10:15 Rx. Did first 3 rounds at 95#, then jumped up to 125# for remainder of Metcon (should have started there)

  15. Jeremy Millich says:

    7:00am Class:
    A: 115(7)-135(5)-145(2)-145(1)-135(4)
    B: 6:59, RX
    – Terrible wod!
    – Mark is an incredible individual! He has an engine for days! Such a wonderful, caring friend!

  16. John H says:

    AM: yesterday’s WOD
    Strict Press: A. 120, 130, 135, 140
    B. 14:57 rx+

    Today’s WOD:
    B. 8:33 rx+

  17. Mandee says:

    Today’s WOD:
    A. 135(5) – 140(5) – 150(4) – 160(2) – 150(4)
    B. 6:16 RX+

  18. Steve Price says:

    8:24 Rx

  19. Kobra says:

    AM: Yesterday’s Wod

    Pre-Wod Work: 10 Strict HSPUs, EMOM for 5:00

    A) 120(7) 125(5) 135(2) 140(2) 130(4)

    B) 17:57 RX+

    C) 32 GHDs

    Post-Wod Work: Accumulate 1:00 L-sit Hold on the floor, 100ft Handstand Walk, 6 T2B with 14# Wallball

    PM: Today’s Wod

    Pre-Wod Work: 1 Max Effort 11′ Wallballs = 21

    A) 155(7) 170(5) 185(4) 200(2) 185(4)

    B) 5:54 RX

    Post-Wod Work: 200m 45# DB Overhead Walk, 15 Barbell Back and Front Rack Sotts Press each

  20. CoachDB says:

    Amen for this Man! Salt of the Earth!
    Max rep set of wall ball shots (20#, 10′ target)
    2@155# made the first failed the second
    4@145# could snatch up but my shoulder just kept giving out. Dropped weight and finished with 125lbs for 4. Just have to keep building the shoulder
    RX / 95lbs
    Round 1=5:07
    Round 2=2:36
    Round 3=0:59
    Total time=8:42
    25 Evil wheels for punishment and weak shoulders. Paying the Piper!

  21. Nathaniel says:

    PM Open Gym – Today’s WOD :

    Primer – 50 unbroken wallball shots to 11′

    I struggled In a major way today on the strength portion. Tried to make adjustments throughout strength sets and couldn’t get it together. Some tendinitis in the knee is not helping

    A. 170(4) – 170(4) – 170(2) – 170(2) – 155(4)

    B. 9:38 rx +

  22. Justin says:

    7:17 rx+

  23. Shana Davis says:

    That’s one hardworking man! Love your kindness, drive and determination Mark!!!

    A: I went a little above percentage today…
    135(7) 145(5) 155(3) 165(2) 155(4)
    B: 6:47 RX+