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Wednesday, December 30 2015

Posted by Mandee on December 29, 2015   |   21 Comments

Emerald 1

Emerald 2Emerald 2Emerald 2

 

 

WOD:

A. 2 minute max calorie row

rest 1 minute

2 minutes max double unders

rest 1 minute

1 minute max calorie row

rest 1 minute

1 minute max double unders

B. EMOM for 20 minutes:

5 burpees

5 hang power clean

5 push press

RX load is 50% bodyweight for men and 40% bodyweight for women  (55 and over 45% / 35%)

*stay on the minute for as long as possible; if you can’t keep up, sit out 1 minute and get back in*

Score = weight used, total minutes completed and total rounds completed thereafter if you had to break

 

REMINDER: We will only have TWO classes on Thursday, New Year’s Eve at 915am and 1030am. There WILL be childcare for both. All classes are canceled on Friday, January 1, New Year’s Day. 

 

Check out Mason Dixon’s menu for next week. Jan 4

To place an order, click here!

21 responses to “Wednesday, December 30 2015”

  1. Mandee says:

    Looking good Emerald!!! Always working hard and so very sweet too 🙂

  2. Nathaniel says:

    Uh oh!! M is on the loose and always goes hard and heavy. Keep it up Emerald!

  3. Dani says:

    Emerald! Sweet girl always pushing the limits! love your spirit!

  4. Haley says:

    Strong Emerald looking good!

  5. George C says:

    Strong Emerald!

  6. Tj says:

    There u go

  7. Bradley F says:

    A. 37/186/18/102 = 343 Rx

    B. 20 rounds @ 85# (added 1 rep to each movement each minute after the 20 minute mark; finished the 23rd minute at 8 reps each)
    21= 6-6-6
    22= 7-7-7
    23= 8-8-8

  8. Nathaniel says:

    A. 53cal + 147DUs + 23cal + 91DUs = 312 reps

    B. 20 rounds @90lbs – added a rep each minute after 20min mark and completed 24min :
    21 = 6-6-6
    22 = 7-7-7
    23 = 8-8-8
    24 = 9-9-9

  9. Kobra says:

    Looking strong EM!

    A. 36 cal / 163 DUs / 23 cal / 87 DUs = 309 RX

    B. 20 rounds @ 75lbs

    (added a rep each round after 20min mark and completed 23min)

    21= 6-6-6

    22= 7-7-7

    23= 8-8-8

  10. Mandee says:

    A. 30 cal + 141 du + 15 cal + 85 du = 271
    B. 20 rounds @ 55# (130 BW)
    added 1 rep per round after and completed 25 minutes
    6-6-6, 7-7-7, 8-8-8, 9-9-9, 10-10-10
    My fellow athletes dropped out after 9 so I did one more and called it a day 🙂

  11. Calvin says:

    Those are some STRONG scores!
    A.52-100-23-61=236
    B.7+7@95#

  12. fleming says:

    Way to show those boys Mandee! !

  13. Mimi says:

    A: 200 reps rx
    B: 9+9 (broke after round 9 and after round 15)
    Looking awesome Emerald! Congrats to you and Collin!!

  14. Jeremy M says:

    10:15 Open Gym:
    A: 47cal+169DUs+22cal+97DUs=335 total reps
    B: 20 rounds@90#s(BW=173.6#)….added 1 rep per movement per min after completion of 20min emom: 6-6-6, 7-7-7, then I just flat out quit and said I’m good! Haha….then received an earful from Kodi afterwards!
    – Mandee crushed it and could have gone alllll day!

  15. Caroline says:

    A 37+41+19+23=120 sub ball slams for DU
    B 7+12 @75#, subbed WBS/air squats for burpees
    Knees not happy today 🙁
    Great work Mandee!!!!

  16. mary helen says:

    lookin awesome emerald!

  17. jamie cherrypicker says:

    Emerald is as lovely as she is strong!! Great work today everyone!

  18. Duke says:

    A-354
    B-15+3
    Okie- where your score?

  19. Mac says:

    304

    9 + 6 rx at 110

    good one to come back on.

  20. Shana says:

    Looking strong Emerald! Love this sweet strong lady!

    A: 212
    B: 20 rounds @ 50# @ 125 BW
    6-6-6
    7-7-7
    8-8-8
    9-9-9
    10-10-4