WOD:
A. Back rack split jerk: 1-1-1-1 E2MOM
Split Jerk: 1-1-1-1 E2MOM
B. 7 rounds/14 minutes for total reps with 1 minute at each exercise:
odd minute = thrusters for reps 95/65 or 75/55
even minute = pull-ups for reps or chest to bar pull-ups or bar or ring muscle-ups
C. Core/Flexibility Development:
2 x 30 seconds couch stretch or modified couch
30 GHD sit-ups or weighted sit-ups
2 x 30 head to floor straddle stretch
30 v-ups
Check out Mason Dixon’s menu for next week. FEb 29
To place an order, click here!
The OPEN starts this week! Sign up at games.crossfit.com and choose CrossFit Huntsville as your affiliate and team.
REMINDER: Our Friday 915am, 515pm and 615pm classes as well as Barbell Club are canceled during the five weeks of The OPEN.
The lone wolf…preparing for the attack. This dude is awesome, happy to have him here!
Sir Patrick in the shadows searching for the perfect lift
Patrick!!! Working hard on his awesome Oly lifts. Great guy, great athlete, great pictures
Patrick knows how to put in the work and it shows! Always striving to continue to improve and master his craft…love it! 🙂
Ominous shadowy figure…
Father Time should be very afraid of this man….
Watching Patrick move big weight in the back corner of the gym is always a good time! Keep it up stud!
A: Back Rack: 205
Front Rack: 205
B: 145 reps at 95# with pullups. Basically did 10 reps unbroken then got my lungs back to go again at the minute mark, able to squeeze out an extra 5 pullups at the very end
A.225# PR
B.83 Rx w/RMU (didn’t count rnds 4,8,12. Used them to work on butterfly pull up technique)
Awesome coaching on the split jerks today Mandee. Thanks for the help on the MUs.
A. 235 – 250(x) w/ Clean Width Grip
B. 240
C. 123 @ 95 and Bar MUs
16/7 – 14/7 – 10/6 – 10/6 – 10/6 – 10/5 – 10/6
A.135# back rack (pr)
B.125# front rack
C.83 rx, with 2 ring MUs each round with assistance from our awesome coach Mandee and did 3 PUs in round 7. A huge thank you to Mandee for some really great coaching!!
A. 205 (back rack PR!)
B. 195
C. 112 reps RX at 65#
Did 3 rounds of 10 CTB, 2 rounds of 3 linked bar muscle ups, and 2 rounds of 3 linked ring muscle ups; 10 thrusters each round
A. Back @115/ front @ 125
122 reps @ 65 (CTB)
Patrick always working hard!!
A) 145
B) 155PR
C) 168 reps RX @ 65# with pull-ups. I have no idea how I broke that junk up
12:30 Open Gym (Today’s wod):
A: Back rack SJ: 185-205-225-245
Front rack SJ: 245-255-265-275 (PR, old PR was 270#)
B: Even min: 6 thrusters @115
Odd min: 3 Ring MUs
– worked on form and technique, MU unbroken, nfr, but 63 reps
C: Completed 2 rounds of core/flexibility development
A. Back rack = 255
Split jerk = 305 pr
B. Even: 10 thruster @ 115
Odd: alternating ring MU and ctb
A: 205
B: 225(PR)
C: 85 reps @ 95# and CTB
D: All core work
E: Muscle up training with Travis Taylor of “Rocket City Rednecks” and “3 Scientists Walk Into a Bar” fame.
F: Partnered up with a new member for strength portion. Chad Morgan commenced to PR and throw heavy weights around. Glad to have you Chad!
A. 225
B. 117 reps @ 95lb / pullups
355 pr
305
115 @ 115.
10 thrusters
8-10 chest 2 bar. / 2-3 non false grip muscle up.
200(PR) back rack split jerk
180 front rack split jerk
107 @65 with ring muscle ups the whole time.