WOD:
A. In 15 minutes, build up to a 3RM TnG Snatch OR 3RM TnG Deadlift
B. SPRINT CHIPPER Â Â CF Games WOD 2013
21 med ball GHD sit-ups 20/14
15 snatches 165/100
9 burpee bar muscle-ups
OR
CF Games WOD 2008
5 rounds for time of:
5 deadlifts 275/185
10 burpees
Core Development
Accumulate 1 minute high plank hold
25 evil wheel barbell roll outs
Accumulate 1 minute low plank hold
25 hip extensions
Check out Mason Dixon’s menu for next week! July 27
Core development is blank? I’m alright with this! 🙂
Chill out now! Sean swinging that big boy bell! On fire my man!
And MAGGIE! tote’n that bell too! You, my friend, are awesomely awesome!
Maggie!! Amazing athlete and friend!
Looking strong Sean and Maggie! Owning those big kettlebells and making it look easy!! 🙂
Sir Campos and Madam Maggie ownin those Bells like always!
Those are some nice looking kettlebell swings!
A: Deadlift 275 PR for 3
B: 2008 WOD 4:25
Sean swinging that big bell! Great job. Hate to miss this one today but grass cutting duty calls.
Maggie!! Getting so strong 🙂 Love you!!
great form in the pictures!
175 for 3
6:08 rx
A. 300×3 Deadlift PR
B. 5:33 scaled to 225 Deadlift
There’s a dirty rumor going around the AP is back with a vengeance. I hope to see him at 0600 sometime soon.
A. 85#x3 Snatch (PR)
B. 5:03 scaled snatch to 75# and Burpee CTB
A. 145 x 3 Squat Snatch
B. 13:36 scaled @ 145
A. Built up for both lifts: 115 for snatch, 255 for deadlift
B. Sprint Chipper: 8:56 RX
rest 5 minutes
DL/Burpee WOD: 3:59 RX
A. 165 TnG Snatch
B. Sprint Chipper 7:48RX
15 min to establish both 3RM DL and Snatch :
Snatch – 175 pr
Deadlift – 400 pr
Snatch WOD – 6:37 rx
Rest 5 minutes
Deadlift WOD – 4:04 rx
Great googley moogley! Great job!
Show-off!!….just kidding..luv you brother, great job Nate.
There’s my beautiful wife swinging that heavy kettlebell.
A. Snatch – 135
B. Snatch WOD- 12:54 scaled
Rest 5 min
Deadlift WOD- 6:41 Rx
A. 405 x 3
B. 2008 Games WOD: 4:46 Rx @ 275
A. Snatch 200×3
B. Snatch WOD 6:19 RX
Rest 5 mins
C. DL/Burpee WOD 4:30 RX
A. Snatch 110 pr
B. 5:38 scaled to regular GHD and burpee pullups
A. DL 255 3rm PR
B. 2008 WOD 4:11rx
On fire! Nice
snatch 165pr
10:12 rx
155×3 DL
2008 WOD
DL 5:30