Wednesday, August 3 2016

Posted by Mandee on August 2, 2016   |   30 Comments

Cindy 1Cindy 2Cindy 3




A. In 15 minutes, establish a 1RM Deadlift

B. 12 minute AMRAP of:

6 deadlift  275/175  RX+ 315/215  (MRX 245/145)

12 box jumps  24″/20″  RX+ 30″/24″  (MRX 20″/18″)

12 pull-ups  RX+ 6 bar muscle-ups

12 calorie row

C. Core Development:

30-50 GHD sit-ups or anchored weighted sit-ups

30-50 hip extensions to GHR or hip extensions

30-50 reverse rower tucks


Check out Mason Dixon’s menu for next week. Aug 8

To place an order, click here!

30 responses to “Wednesday, August 3 2016”

  1. Regina says:

    Yay, Cindy! Such a great workout partner, always working hard! Keep it up, girl!

  2. Bradley says:

    Cindy is owning that jump rope. This girl is a machine who always throws down with a smile on her face. Keep it up!

  3. Nathaniel says:

    Cindy rocks! She’s been putting in the time and the grind and it shows. Keep rockin Cindy!

  4. Matt says:

    That is a CrossFit Warrior!

  5. Patrick says:

    Cindy keep it up , looking good

  6. Eric K says:

    Cindy is such an awesome chick to work out with during the Lunch time WODs. Super Athlete with a big smile. You rock Cindy keep up the hard work ?

  7. Scott O says:

    Cindy is awesome !!

    Always having to do deadlifts and box jumps in the WOD on deadlift day, …not so awesome. (but for some reason I still dig it).

  8. Carolyn D says:

    Cindy!!!!! Look at her go!! Such a fun workout buddy.

  9. Mandee says:

    Oh yeah Cindy! Looking good, working hard, and always giving 100%! Keep it up stud 🙂

  10. Cynthia Fyle says:

    Awe. Thanks everyone!

  11. Brian A says:

    A. 485 PR by 15
    B. 3+30 RX

  12. BP says:

    A. 435 PR
    B. 3+9 RX

  13. Joe Lyle says:

    CFHSV Athletes and Coaches and DB, Y’All are waaaaaay too kind with your comments about me!!!!!!!!!! I am truly blessed and honored that you allow me to WOD with all of YOU!!!!!!!!!!


  14. Clair says:

    B.3+15 Rx’d
    Great morning and coaching, John!

  15. Jeff K says:

    Cindy comes in ready and determined to attack each WOD and man does she attack it! Keep up the great work girl.

  16. KOBRA says:

    A. 370 – 390(x)

    B. 4+3 RX w/ Bar MUs

  17. CJ VK says:

    A. 335#
    B. 2+2 Rx w/ Bar MUs

  18. Nathaniel says:

    A. 405 ( tried for a PR @430 and failed )

    B. 4 + 4 rx+

    C. Completed

  19. Heath sharp says:

    A) 455

    B) 4+5 Rx+

    C) completed

  20. jamie cherrypicker says:

    A. 420 pr
    B. 2+26 scaled to step ups and some questionable pullups
    Thanks for making me put more weight on it Kodi!

    • Nathaniel says:

      Homegirl!! Outstanding!! Congratulations!

      CFHSV showed up and showed out today. Huge numbers all day long. Keep showing up and putting in work you animals!

    • Jeremy M. says:

      DANNGGGGGGGG!!! Way to go girl!!!

  21. Justin says:

    4+18 rx

  22. Mac says:


    4 rx+

  23. Bradley says:

    A. 405 PR

    B. 4+24 Rx w/ bar MUs in singles

  24. Bradley says:

    And, congratulations to all the PRs today. Big shout out to Jamie Flynt. Watching you pull 420# was awesome, and it looked so easy!!

  25. Jeremy M. says:

    A: 475#, failed 490#
    B: 3+39, RX+
    C: Completed 5 sets of 10, GHDs + GHRs
    – Awesome class as always Mandee! CFHSV looking strong today! Cindy, what an athlete and what a sweetheart!

  26. fleming says:

    Jamie pulling big! ! That’s so awesome! Hate I missed today..love seeing everyone hit pr’s!

  27. Cam says:

    465 pr

    🙂 on the wod