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Tuesday, September 27 2016

Posted by Mandee on September 26, 2016   |   20 Comments

snatch

 

 

WOD:

A. Bench Press:  5 – 3 – 2 – 1 – 3   E3MOM

B. 2 rounds for time of:

15 HSPU  (MRX  10 reps  2″/4″ rise)

100m run

20 shoulder to overhead  155/105   (MRX  15 reps  115/75)

200m run

25 hand release push-ups   (MRX  20 reps)

400m run

C. Core and Shoulder Development:

5-10 strict dips into 5-10 kipping dips (bar or ring)

1 minute L-sit hold (rings, parallettes, floor)

20 Russian twists w/ wallball (throw to left)

5-10 strict dips into 5-10 kipping dips (bar or ring)

1 minute L-sit hold (rings, parallettes, floor)

20 Russian twists w/ wallball (throw to right)

 

Friday Night FIGHT WOD!

Black Level:

For Time (15 minute cut off)

12 – 10 – 8 – 6 – 4  reps of:

OHS   115/80

HSPU

then, 12 bar facing burpees, then

4 – 6 – 8 – 10 – 12 reps of:

Hang Clean & Jerk  115/80

Ring Dips

 

Blue Level 

For Time (15 minute cut off)

12 – 10 – 8 – 6 – 4  reps of:

Front Squat   95/65

Hand Release Push-ups (peel okay)

then, 12 bar facing burpees, then

4 – 6 – 8 – 10 – 12 reps of:

Hang Clean  95/65

Shoulder to Overhead  95/65

 

Red Level (Masters 55+)

For Time (15 minute cut off)

12 – 10 – 8 – 6 – 4  reps of:

Front Squat   75/55

Hand Release Push-ups (peel okay)

then, 12 bar facing burpees, then

4 – 6 – 8 – 10 – 12 reps of:

Hang Clean  75/55

Shoulder to Overhead  75/55

 

Friday Night Fight! This Friday at 515pm! Come ready to throw down!! Childcare available starting at 445pm. 

Our regular 515pm and 615pm classes are canceled. 

20 responses to “Tuesday, September 27 2016”

  1. Haley says:

    That’s one cool picture of my favorite man!

  2. jamie cherrypicker says:

    The Shadow knows that masked man…Mac Daddy has ups!

  3. CoachDB says:

    Haven’t worked out or coached or anything. However, I did see this awesome picture. This is great. Great photography and action by a beast! Looking better than great Mac!

  4. Bradley says:

    Mac diesel…back in the shadows throwing up big weight!

    A. 205(5) – 215(3) – 230(2) – 240(1) – 215(3)

    B. 13:02 Rx

  5. Tricia says:

    It’s Mac!!! Mac is always so impressive to watch and couldn’t be a nicer person. His words of encouragement meant a lot when I first started, and I’ve heard others say the same. We’re lucky to have Mac in our CFHSV community 🙂

  6. Lisa T. says:

    Mac Daddy!!!! One of the strongest and kindest people I know! It’s pretty amazing that I get to WOD with a childhood friend. Keep up the good work, Man!

  7. Jon says:

    Mac is one heck of a crossfitter and as humble as it comes

  8. MH says:

    A. 115, 125, 130, 140, 125

    B. 12:27 RX

    Go Mac!

  9. KOBRA says:

    A. 215(5) – 230(3) – 245(1) – 245(1) – 230(2)

    B. 13:10 RX

    C. Completed

  10. Nathaniel says:

    My man Mac! Nice pic dude.

    Today smacked me in the face!

    AM Open Gym – Yesterday’s WOD :

    A. Death by Ring MUs : 6 (got 6 MUs in the 7th min. Sat out the 8th min and finished 9,10,11,12min with C2B)

    B. Front Squats :

    4 @275
    2 @295
    2 @305
    X @320
    3 @275

    C. 34 reps rx +

    ——————

    11:30 Class – Today’s WOD :

    A. Bench Press :

    5 @205
    3 @225
    1 @240
    1 @240
    2 @225

    B. 16:30 rx

  11. Heath sharp says:

    A) 295×5 310×3 330×2 350×1 310×3

    B) 13:04 rx

  12. CoachDB says:

    Man that is a great pic again.
    Bench Press = 195 (5) – 215 (3) – 235 (2) – 255 (1) – 215 (3)
    WOD RXd at HSPU , S2O(155lbs) and HRPU load and reps with A Bike Equivalents for Run = 19:19
    C: Core and Shoulder Development Complete. Those Russian twists hurt so good!!

  13. Matt says:

    Great form Mac. I really appreciate Mac being so helpful and patient with me whenever we work out together.

    A) 255(5) 275(3) 295(2) 325(1) 275(3)
    B) 21:03 RX
    C) Completed

    Thank you CFHSV staff for the special treat just before 11am.

    Most importantly Happy Birthday to my beautiful wife, Stephanie!

  14. jamie cherrypicker says:

    A. 105(5)-125(3)-135(2)-140(1)-135(3)
    B. 19:55 row and dumbell press

  15. Mimi says:

    A: 30# single arm alternating dumbbell press on bench 5×5
    B: 21:18 scaled to 75#
    C: my arms were not working for C.
    Mac, always with explosive lifts!

  16. Jeremy M. says:

    6:15pm Class:
    A: 215(5)-235(3)-245(2)-260(1)-235(3)
    B: 15:34, RX
    C: Completed (2rds – ring dips 5+5, 6x10s Lholds, 25 Russian twists w/20#mb)
    – Great class Bradley! Mac is the MAN!! Extremely humble! Extremlet athletic!

  17. Shana says:

    Strong work Mac!!!

    A: 120(5) 130(3) 135(2) 145(1) 130(3)

    B: 14:16 RX

  18. Mandee says:

    1015 Open Gym: yesterday’s WOD:
    A. Death by Ring Muscle Ups
    Made it through round 5, sat out round 6, then completed rounds 7-12 with chest to bar pull ups
    B. 32 reps RX+
    Then, right into:
    1130 Class
    A. 140(5) – 150(3) – 160(2) – 170(1) – 140(3)
    B. 14:54 RX
    This was a brutal combo!

  19. Brian A says:

    A. 5@165, 3×5@185, 5@205
    B. 16:12 RX
    C. Complete

  20. Mac McCraw says:

    13:42 extra

    Thank you all for the kind words! Always a pleasure being at the gym with you guys.

    Also Dennis I learned that technique from the best!