WOD:
A. Front Squat: 6 – 5 – 4 – 3 – 1 E3MOM
B. 14 minute AMRAP of:
Buy-in: 300′ bear crawl RX+ 100′ handstand walk
then,
6 front squats 155/105 RX+ 185/125 (MRX 115/75)
9 HSPU RX+ parallette HSPU (MRX 2″/4″ rise)
54 double unders RX+ 15 triple unders (MRX 27 double unders)
C. Core and Shoulder Development:
1 minute handstand hold with wall or free standing
1 minute high plank hold
1 minute low plank hold
50 4-count flutter kicks
Check out Mason Dixon’s menu for next week. Sept 5
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There he is CFHSV. The one and only THOR! If you didn’t know, now you do. Iceland is in the house
Thor! The King of Iceland! This guy radiates joy and positivity! Love having him at CFHSV 🙂
Great guy
Not only the king of Iceland but a king of accessory work. After you are completely exhausted following a WOD and struggling for something like a pinch plate carry, he comes strolling by with a pair of 35’s like nothing.
THOR! Does CrossFit to stay strong on that hammer game!
-seriously….. triple unders???
The original “Avenger”, striking fear into every WOD!
Thor, one of my son’s heroes and friend to all. This guy’s light shines so bright, glad to know you!
THOR!!! My friend and my brother. This guy is as strong as a bull and just attacks each WOD with all he’s got and a smile on his face. You go Erlingson.
THOR. Man has a heart of gold. I love it when I see him at the gym. Always ready to roll.
Looking good, Thor! A man who loves Jesus, family, and Crossfit! He is truly a blessing to everyone around him!
Old Man Knee Recovery/Deload Day:
A. 135 x 6
B. 2+8 Scaled (DL, HSPU, Singles) – Thanks for the recommendations John.
Thor!! Super nice guy, always lifting heavy weight!!
Thor! Among the best names a CF’er could possibly have.
A: 185-195-205-215-225. A2G, slight pause in the bottom. “Shut Up and Squat”
B: 2+15…stopped there, still feeling a slight Achilles strain from last week’s DU workout
C: Complete…love them flutter kicks
Only you would say that about flutter kicks bud!! Lol
Can’t smoke me, Drill Sergeant!
Haha! AND, 1 for the Airborne Ranger in the sky!
7:00am Class:
A: 215(6)-230(5)-245(4)-260(2)-275(1)
B: 1+12, RX+
C: Complete
– Great class John! Thanks for the push to do RX+. I’ve never been able to do a hspu on the parallettes. Although they took a majority of wod time, great practice. Very humbling! I need to practice what I preach to my children; you will never succeed if you don’t try and you’ll never get better if you don’t practice!
Hate that I missed seeing you pull off those triple-unders
One at a time!😅 2 misses…I wanted to do 15 unbroken, but didn’t want to show out!😝
6:15 Class:
A: 135(3)-155(3)-155(3)-155(3)-155(3)
B: 4+52, RX – that was tough!
– Awesome class Bradley! Thanks for keeping me going! And great job to you today sir!
A. 95(6)100(5)110(4)115(3)135(1)
B. 3+1 Rxd
C. Completed
Great full body workout!Thanks John for the great coaching!
Looking good Thor!!
A. 6 @ 155 + chains
5 @ 170 + chains
4 @ 185 + chains
3 @ 200 + chains
1 @ 215 + chains
B. 1+26 Rx+ (Spent a ton of time trying to get to 15 TUs. My shoulders were smoked.)
THOR is the real deal. A giant hearted great man!
A lot going on in DBs world, so I had to do yesterday’s WOD and Today’s WOD together.
Yesterday’s WOd today
8 Turkish Get-ups (TGUs) @ 35lbs (4 each arm)
10 Turkish Get-ups (TGUs) @ 53lbs (5 each arm)
6 Turkish Get-ups (TGUs) @ 70lbs (3 each arm)
WOD = 2 RFT of: 250m Row – 25 Russian KBS – 25 Mil Anchored ab-mat sit-ups – 0.5km A Bike – 20 HPC @ 95lbs – 20 hip extensions
= 11:44
– Rest 15min
Today’s WOD today – banned from doing heavy/strength squats, so no strength. Just warmed up at 95lbs
WOD = 14min AMRAP of: 300ft Bear Crawl – 6 front squats @ 95lbs – 9HSPU (mix of strict & kipping) – 54 Double-unders
= 3rds & 12reps
Pumped as when I validated this WOD it took me over 3min to do bear crawl, today I did in 2:58
1min Handstand Hold – 1min high plank – 1min low plank – 50 4 count flutter kicks all complete
Have a great day CFHSV!!
A. 175(6) – 185(5) – 195(4) – 205(3) – 215(1)
B. 2 + 9 RX+
I don’t know Thor, but it’s my goal to look as cool as he does when I crossfit 🙂 (we’re going to iceland in two months!!)
Also, it seems I have mis-placed my double unders somewhere at CFHSV. If anyone sees them, can you give them back to me please? 🙂 I know I had them at one time…
A. Front Squats :
6 @245
5 @260
4 @275
3 @300
X @330
B. 2 + 7 rx +
A. 215(6) 230(5) 245(4) 260(X) 260(1)
B. 3+1 RX+
-HSWalk unbroken!
Did the front squats with Bradley so whatever he posted I probabley did.
3 rounds + 8 @155 HSPU counted makes and misses on DU
A. 225 x 6, 255 x 5, 275 x 5, 335 x 3, 365 x 1
B. 3 + 12. scaled @ 155#
A. 165(6)-175(5)-190(4)-200(3)-215(1)
B. 3 Rounds Rx
230-250-265-280-315
3+1 rx/strict hspu
A: 145(6) 155(5) 165(4) 175(3) 195(1)
B: 5 RX with 125#/ 4″ deficit HSPU/ DU
4:15 class:
5+45 Rx with HS walk
265 / 295 / 315 / 325 / 335
1+10 rx+