WOD:
30 minute AMRAP of:
4 muscle-ups or 4 burpee chest to bar pull-ups
8 HSPU or 8 strict press 75/55
12 chest to bar pull-ups or 12 pull-ups
18 push-ups
32 GHD sit-ups or 32 Military ab-mat anchored sit-ups
**rest exactly 2 minutes between each round**
Score = total rounds plus reps
Check out Mason Dixon’s menu for next week. january-2
Steven tappin those elbows and knees to perfection! Nice work Steven!
Hey now! Steven looking strong and skilled, reppin out knees to elbows! Keep it up dude! 🙂
Steven is a stud.
A. 3+31 Rx
RMU
HSPU
Pull ups (working butterfly)
Sit ups
I’ve got a pair of size 9 women’s metcon 2s (white/silver) that I’d like to sell instead of returning if anyone is interested. They were a Christmas gift for Sara and are the wrong size.
http://m.nike.com/us/en_us/pd/metcon-2-womens-training-shoe/pid-11155688/pgid-11820091
There is a CrossFit Ladies of HSV page on Facebook I can post on for you. Price?
Yes please! $95 – they were $97.97 from Nike.com
Steven will kill a man in a partner WOD
4 rounds RX
BurpeeCTB
HSPU(through 3 rounds, Press on the 4th)
Pull Ups (butterfly work)
Push Up
GHD
5 rounds RX with ring muscle-ups, HSPU, CTB, push-ups and GHDs
Rounds were: 3:19 – 4:00 – 4:39 – 4:42 – 4:12
Tough WOD today!
Awesome consistency and stamina
6 rounds – 2:28/3:09/3:29/3:34/3:31/3:21
-Ring MU
-HSPUs
-C2B
-Push-Ups
-GHDs
Very awesome consistency and stamina
4 + 49 ( MUs, HSPUs, C2B, GHDs )
Rounds were – 3:19, 4:16, 5:09, 6:00
3+25 scaled- MU attempts/HSPU/pull-ups/push-ups/ GHDs
Thanks for the excellent coaching, Kodi!!
Yesterday’s WOD- A. 110 B. 5+11 rxd
4 rounds with MU, HSPU, C2B, PU, & GHD
Steven is Stamina. Looking strong and solid Steven!
WOD rx’d w/ring MU’s, HSPU, C2B pull ups, and GHD’s = 4 rds
3:40
4:16
4:43
5:32
You can definitely see my pacing ability and muscle stamina is doo doo as I could not keep consistency nor did I have the stamina. I will keep working it.
–
Did not finish WOD to 30min as I had a new athlete come in for help. No excuse as it was 24:32 on clock and doubt I could have finished a 5th round. Thankful he came in as he saved me.
3+44 RX with BCTB, HSPU, GHD
Looking good Steven!
5+20 (MUs,HSPU,C2B,PU,GHD)
2:26,3:36,4:07,4:16,4:17
4+44 (MU, HSPU, c2b, push-ups, ghds)
My splits weren’t even worth tracking. That SUCKED! Wtf…
Steven!! What an athlete! Making the rest of us guys look bad with those biceps and forearms!
3+14 scaled to regular pullups
5 rounds
Ring mu
Hspu
C2b
Push ups (pitiful)
Sit ups
5 rounds
Bar mu/hspu/ctb/3 rounds of ghd, 2 rounds of situps
4:02/4:23/4:56/4:12/4:08
6:15pm Class:
5+3 Rds, RX (RMU/hspu/c2b/push-ups/GHD)
Splits: 2:31 – 3:17 – 4:03 – 4:01 – 5:00
– Great class Bradley/Nathaniel! Steven looking like a beast as always!