WOD:
A. In 15 minutes, build up to a 20RM bench press
rest 2 minutes
1 minute max reps bench press 95/65 or 75/45
rest 2 minutes
1 minute max reps hand release push-up
B. For Time:
10 burpee toes to bar
400m run
10 burpee toes to bar
rest 2 minutes
For Time:
10 burpees
10 toes to bar
400m run
10 toes to bar
10 burpees
FRIDAY NIGHT FIGHT! This Friday, February 12th at 515pm! Choose your skill level, sign up on MBO, then show up ready to THROW DOWN!
Our regular 515pm and 615pm classes are canceled on Friday.
Check out Mason Dixon’s menu for next week. FEb 15
To place an order, click here!
Woohoo looking strong Brian!! Keep it up! 🙂
Strong Brian!! Keep it up Coach!
Thank you…that’s pretty cool…love gettin after it with my 5am crew!
Nice work Brian!!
Way to get down Brian!
Brian down deep in that squat clean!
A: 155# for 20RM;
40 reps at 95#
35 HRPU
B: 9:10 Rx’ed
Brian is always up early and working hard. Keep it up man!
165×20, 175×15 (ugh), 95×40, 20 HRPU
10:08 RX
A. 230×20
B. 73@95
C. 36 Rx
D. 8:34 rx’d
Nice work, Eric!
Run E run! Nice numbers
Strong, Big Man, Strong! That’s some “combine” strength right there!
Seriously WOW
R I G H T O N B I G E ! ! !
I know what it looks like from my perspective, I can only imagine how distressed I look when I run. BTW Kevin ran me down every time
NAVY RUNS STRONG!
135 20RM
34 @ 95#
18 HRPU
7:12 Rx
20@165
33 hrpu
5:58rx
Nice!
Great job stud!
A.14@195# ( wanted to try my bw for 20. Oh well.)
B.37@95#
C.25rx
D&E. 8:12rx
A. 185 x 20…..10# PR!
B. 40 @ 95
C. 27 HRPUs
D. 6:06 RX…..2:56 / 3:10 were my splits
A. 105 x 20 (PR)
B. 37 reps @ 65
C. 21 HRPU
D. 6:58 rx (3:26/ 3:32)
A. 13 @ 185 (2 less than last time at same weight)
B. 41 reps @ 95
C. 25 HRPU
D. 6:33 rx (3:17/3:16)
Blessed to conduct another day of CrossFit Training. Embrace it.
–
20RM Bench Press = 170lbs – Felt Solid
–
1min Max Reps Bench 95lbs = 41reps
–
1min Max Hand Release Push-ups = 28 reps
–
WOD as RXd = 7:47 (3:59/3:47) – Felt Terrible like I need some of you young stud and studettes to carry me ☺
225×17( PR) I weigh 20# less than my last 20rm
53@#95
20 hrpu
11:59RX
10:30 Open Gym:
A: 20RM Bench Press, 180×20 (5# PR)
B: 57 Reps* (:-( *but was not paying attention to 60s clock)
C: 22 HRPU
D: 6:06, RX (splits: 2:58/3:08)
12:30 Open Gym:
A: Deficit HSPU Practice: 5 rds nft, 6 single 4″ deficit 6sec negatives + 10 GHD + 4 unbroken 4″ deficit HSPU as per Kodi’s recommendation.
B: E4MOM for 20min or 5 rds: 15cal on assault bike + 15reps back squat @135#.
A: 15 @ 55# (worked slow and steady)
B: 23 @ 35#
C: 18 HRPU (Tracy and I got a little extra rest before this one )
D: 9:56 rx
That’s a good lookin’ squat right there!!
A. 135 x 19
B. 39 @ 95
C. 24
D. 10:48 Rx
A. 165 PR
B. 41@95#
C. 28
D. 3:02/3:11 = 6:13 Rx
205/61/36
7:26
17 reps at 205#
50 unbroken reps at 95#
21 HR Push Ups
9:25
20 reps @ 90#
35 reps at 65#
25 HRPU
7:50 RX
185# (18)
47
22
9:58
185# x 19
95# x 40
24 hrpu
10:12