WOD:
A. 3 Deadlifts to 2 Hang Cleans to 1 Jerk Cluster and HSPUs/Progressions – E2MOM
1 Cluster / 1-7 HSPU-Progressions-HSWalk
1 Cluster / 1-7 HSPU-Progressions-HSWalk
1 Cluster / 1-7 HSPU-Progressions-HSWalk
1 Cluster / 1-7 HSPU-Progressions-HSWalk
1 Cluster / 1-7 HSPU-Progressions-HSWalk
B. 12min AMRAP:
-6 Deadlifts 165/115 RX+ 205/135 (MRX 135/85)
-4 Hang Cleans
-2 Jerks
-6 HSPU OR 2 Wall Walks RX+ Parallette (shoulder to parallette) (MRX 2/4″ Rise)
-9 Ring Dips RX+ Strict (MRX Bar Dips)
-12 Push-Ups
Check out Mason Dixon’s menu for next week. jan16
We WILL have regular classes this Saturday at 8AM, 9AM, and 10AM as well as Running & Endurance.
Then, join us at 1PM for a special Baby Shower WOD and BBQ honoring Bradley and Maggie Futch!
Lovely Lookin’ Lisa 😉 Always a pleasant spirit out on the floor!
My girl Lisa T!!!! Calm, cool, and collected on those KBS, but don’t be fooled she’s as tough as they come. Fun, life loving friend, who kicks butt at life and crossfit. Love you Lisa 😘
Lisa is bad to the bone!
Lisa is showing how it is done. Lisa is such an awesome person.
One of my sweetest friends doing what she loves most. I’m so fortunate to have such an awesome, fun friend to work out with – never a dull moment with Lisa! Love you and thank you for making CF twice as fun 😘
Two awesome people in one pic 😊
I love this strong woman ❤️
Looking good Lisa T! Thanks for always bringing your fun energy to every class! Keep killing it 🙂
Lisa!!!! I see that pretty face under that bell. Love you and your no quit attitude. Love you sense of humor and the endless love you have for your friends and your children. Keep kicking butt and keep showing us your dance moves.
Love me some Lisa!! Get it girlie!
Looking strong and intense Lisa!
A. 145 and worked on handstand walks
B. 3+27 weight scaled all other movements RX’d
Good size 0500 today.
Lisa T making that kettlebell look way too easy!
A. Cluster: 155-185-205-225-235(x)
HSPU: linked 5-3-3-3-NA
B. 2+16 RX. Burnt out in HSPU
A1. 135-165-195-215-225(X – failed first HC)
A2. Handstand walk work
B. 2+24 Rx
& 3 rounds:
15 GHDs
10 parallette facing burpees
Lisa! Always smiling and making me laugh! Come see us at 915 soon! Miss you!
Lisa T!! Never not wearing a big smile 🙂 Love it!
Lisa T!!! Looking good on those Russian KBS! Lisa always brings the party to any class she’s in! 🙂
A. 155 – 175 – 200 – 220(X the jerk 3 different times!)
B. 2+29 RX+
A1. 205 – 225 – 240 – 250(X) – 250
A2. Alternated Strict HSPUs & Handstand Walks
B. 3 + 13 rx +
‘Lisa TNT’ is dynamite! POW! BAM! BANG!
3+3 RX
Good luck to Paul and Scott as they “work their process” at Wodapalooza, starting tomorrow in Miami. #ttptb
A) 185
B) 2 Rx
Best of luck to Paul and Scott!
A. 105/handstand walks
B.3+29 scaled to 95#
Wishing the best of luck of Paul and Scott! I know they have trained hard for it!
A. 175 / handstand walks and strict hspu
B. 3+1 RX+
A. 185 – 205 – 225 – 235 ( failed @ jerk) – 235 ( failed @ jerk)
B. 2 + 34. @ 165 / wall walks/ strict bar dips
At home:
A. 225
B. 3+6 (205, 8″ deficit hspu, strict ring dips)
A: did my snatch ladder instead
B: 2+16 RX+
6:15pm Class:
A1: 185-205-225-240-245
A2: 6 hspu-6 strict hspu-15′ hswalk the rest of the time
B: 2+16, RX+
– Great class Nate/John! Sweet Lisa always killin it!
185-205-225-240-255
2+17 rx+
Lisa! A friend since my first day at CFHSV so long ago. Always fun and motivating – love ya!