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Wednesday, February 24 2016

Posted by Naomi Pradia on February 23, 2016   |   21 Comments

Patrick 1Patrick 2Patrick 3

 

 

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.

21 responses to “Wednesday, February 24 2016”

  1. jamie cherrypicker says:

    The lone wolf…preparing for the attack. This dude is awesome, happy to have him here!

  2. Nathaniel says:

    Sir Patrick in the shadows searching for the perfect lift

  3. Haley says:

    Patrick!!! Working hard on his awesome Oly lifts. Great guy, great athlete, great pictures

  4. Mandee says:

    Patrick knows how to put in the work and it shows! Always striving to continue to improve and master his craft…love it! 🙂

  5. Slade says:

    Ominous shadowy figure…

  6. Paul Pepe says:

    Father Time should be very afraid of this man….

  7. Andrew says:

    Watching Patrick move big weight in the back corner of the gym is always a good time! Keep it up stud!

  8. Josh Kennedy says:

    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

  9. Calvin says:

    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.

  10. Kobra says:

    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

  11. Clair says:

    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!!

  12. Mandee says:

    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

  13. Naomi says:

    A. Back @115/ front @ 125
    122 reps @ 65 (CTB)

  14. Naomi says:

    Patrick always working hard!!

  15. Marisa with one S says:

    A) 145
    B) 155PR
    C) 168 reps RX @ 65# with pull-ups. I have no idea how I broke that junk up

  16. Jeremy Millich says:

    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

  17. Andrew says:

    A. Back rack = 255
    Split jerk = 305 pr
    B. Even: 10 thruster @ 115
    Odd: alternating ring MU and ctb

  18. Matt says:

    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!

  19. steve price says:

    A. 225

    B. 117 reps @ 95lb / pullups

  20. Mac says:

    355 pr
    305

    115 @ 115.

    10 thrusters
    8-10 chest 2 bar. / 2-3 non false grip muscle up.

  21. Shana Davis says:

    200(PR) back rack split jerk
    180 front rack split jerk

    107 @65 with ring muscle ups the whole time.