A. Bench press: 5 – 4 – 3 – 2 – 2 E2MOM
B. 4 rounds for time of:
400m run or 400m row
25 kettlebell swings 55/35 lbs. RX+ 70/55 (MRX 45/25)
15 push-ups (MRX 10 push-ups)
10 chest-to-bar RX+ 5 bar muscle-ups to 5 chest-to-bar (MRX 5 chest-to-bar)
C. Core & Shoulder Accessory Training:
1 minute handstand hold or 1 minute high plank hold
20 v-ups
2 minute low plank hold
1 minute straight leg hold
20 evil wheels
FRIDAY NIGHT FIGHT! This Friday, June 3rd at 515PM! Choose your skill level: Black, Blue or Red. Then show up ready to THROW DOWN! Please sign up on MBO to reserve your spot!
We WILL have childcare on Friday from 5pm-730pm.
Reminder: Our regular 515PM and 615PM classes are canceled on Friday.
Check out Mason Dixon’s menu for next week. June 6
To place an order, click here.
Sam! Picture perfect form and always making those lifts look easy.
This humble human being makes lifting a barbell look sexy. He’s strong, he’s fast, he’s smooth, he’s Sam. Keep it you muthastudder!
This dude moves big weight like it’s nothing. Look at all the weights just scattered around him trembling in fear. Keep up the good work Sam!
Mr. Oly himself!
Looks like the Silverback is out of the cage and moving kilos again. Keep your distance CFHSV
This gentle giant moves big weight at lightning speed! He is super fast, super strong and super skilled. And he just so happens to be one of the nicest people you’ll ever meet. Keep being awesome Sam 🙂
Super scrong, super Sam!
This is a rare picture where Sam hasn’t yet added all available weight around him to the bar. Must have been a warm up set!
155-160-165-170-185
3+42 Rx KBS + BMUs/C2Bs
Whew, 20 min cutoff is tight! 8 reps shy of finishing.
225(5)-235(4)-245(3)-255(2)-255(1)
3+257M rowing RX. Holy cow, that 20 minute cut-off was cruel.
A. 275-295-315-335-340* Hit all % & reps
B. 17:06 Rx’d
Show off! Haha =P
A. 170-180-185-195-195
B. 18:56 Rx (ran)
Sam Winkyface! He’s steady and strong every day.
7:00am Class:
A: 215(5)-230(4)-235(2)-240(2)-240(2)
B: 19:26, RX+ (Ran)
– Great class John!
– Big Sam!! Sam is the Man!! Total freak in the gym! Sam is one of the nicest, most humble dudes I know! Keep it up stud!
245-275-280-285-295
3+1 row/2pd/ctb
We ought to just name that platform after Sam, he practically owns it!
A: 195-205-215-225-225
B: 3+400m at cutoff, then finished it 22:40. Rx with 2pd and all running. Don’t think I could have made the cut-off even at 1.5pd
C: Complete, ughh
A. 220(5) – 230(4) – 235(3) – 245(2) – 245(2)
B. 18:49 rx +
Dang!! They don’t call you Coach Nate the Great for nothing. Fantastic work and way to set an example!
A. 195(5) – 210(4) – 215(3) – 220(2) – 225(2)
B. 3+30 Rx+ at cutoff. Did this during 10:15 open gym, so I finished at 21:12. That was tough!
A. 75(5) 85(4) 90(3) 95(2) 95(2)
B. 19:20 Rx
Great coaching this morning, John!
Thanks for all the kind words CFHSV, what an awesome community. So happy to know everyone here!
I wish I had a score to post, but I highly doubt that I could have kept up with all you superstar CrossFitters! I did some snatch and clean and jerk work today.
Heard so many great things about Sam. Can’t wait to meet you Sam. Good Luck at your USAW meet.
A. Bench Press
5= 205
4= 215
3 = 225
2 = 235
2 = 245
–
B. WOD
4 RFT:
400m Row
25 KBS 55lbs
15 Push-ups
10 C2B Pull-Ups
RXd = 16:38 – all unbroken
–
C. All Complete with handstand hold.
–
D. Muscle Up Training= 10 Strict L-Sittish Muscle-Ups ; 10 Non False grip Kipping MUs. (Rings for both)
A. 215(5) – 230(4) – 235(3) – 245(2) – 245(2)
B. 3+13 RX+
C. Completed
A. 135(5) – 140(4) – 145(3) – 150(2) – 150(2)
B. 3 + 200m RX+ at cutoff, did this during Open Gym so went ahead and finished at 25:36
210-5
220-4
225-3
235-2
245-2
At 20 minutes I had done 3 rounds. Finished last round at 31:00
RX+ row and did everything outside in the 2:00 heat except bar mu and c2b.
6 rope climbs working on technique
100 ft. handstand walk for time. 2:45
A: 5×5 with 25# Dumbbells
B: 3+110m rx (run,run,row,row)
C: complete
Sam always has picture perfect OLY form! Always!!!
Samwise! He’s a secret ninja that makes everyone around him better.
A) 295×5 310×4 315×3 335×2 335×2
B) 19:54 Rx+
C) complete
Sweet, Strong Sam!!!
A: 115(5) 125(4) 130(3) 135(2) 135(2)
B: 3+400 RX+
Sam has picture perfect form! Nice job!
A. 90-95-100-105-110
B. 3+46 RX
245/265/280/300/300
19:59 rx+. Row/run/row/run