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Wednesday, October 12 2016

Posted by Mandee on October 11, 2016   |   21 Comments

koko

 

 

WOD:

A. Deadlift: 10 – 7 – 6 – 5 – 3   E3MOM

B. 3 minute AMRAP of:

7 one legged deadlift (left)  135/95  RX+ 165/115   (MRX 115/75)

21 double unders

7 one legged deadlift (right)  135/95  RX+ 165/115   (MRX 115/75)

21 double unders

rest 2 minutes 

3 minute AMRAP of:

500m row  (MRX 400m row)

max reps deadlift  135/95   RX+ 165/115   (MRX 115/75)

rest 2 minutes

3 minute AMRAP of:

7 one legged deadlift (left)  135/95  RX+ 165/115   (MRX 115/75)

14 ab-mat anchored sit-ups

7 one legged deadlift (right)  135/95  RX+ 165/115   (MRX 115/75)

14 ab-mat anchored sit-ups

 

Check out Mason Dixon’s menu for next week. oct-17

To place an order, click here!

21 responses to “Wednesday, October 12 2016”

  1. Daniel Lynch says:

    “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
    -John Quincy Adams

    By this measure, Kodi, the rest of the CFHSV coaches, and the athletes of CFHSV are true leaders. You dudes rock.

    P.S. Kobra has the hardest warm-ups hands down. Dude has you hanging on to the barbell for 3+ minutes. It’s brutal

  2. Steve Price says:

    Kobra Komand in the house!! Everyone assuming the position. Look at that form!

  3. Matt says:

    In my experience, most people just aspire to be on the team. But the special ones are always trying to make the team better.

    He’ll pick at you and challenge you….No rep you in a heart beat……and help you get to the games.

    Thanks for your high standards!

  4. Josh Kennedy says:

    Kobra Kommander keeping a sharp eye on his charges!
    A: 225-245-265-285-305 (3RM PR)
    B: 1+0, 18 reps, 1+0 Rx. My hammies and Sciatic nerve are none too fond of them single-leg DLs….

  5. CoachDB says:

    Yesterday I said the Box looks great. Wow, it even looks better today. Get some KK!
    Deadlifts
    10@275
    7@305
    6@325
    5@345
    3@375
    WOD RXd = 1rd +35reps – 24 reps – 1rd +8reps
    Remember those CF ten recognized fitness domains.

  6. Wendy says:

    YEP that’s sissy front and center with her BFF coach Mr. Sweetcheeks himself.
    AWESOME form sissy:) XO

  7. KOBRA says:

    A. 255(10) – 275(7) – 290(6) – 310(5) – 330(3)

    B. In order, 1-2-3: 1+31 / 27 reps / 35 reps RX+

  8. BP says:

    A. 280(10)-305(7)-325(6)-345(5)-375(3)
    B. In order RX: 1+7 / 32 / 1+19

  9. Jeremy M. says:

    7:00am Class (deload week):
    A: 245(50%,10)-295(61%,7)-345(72%,6)-295(7)-245(10)
    B: 2+28/35 reps, 1:40 row/2rds even, RX (completed in order)
    – Awesome class John! Great pic today! The man himself, Kodi coaching at his best as always! Always there to harass, always there to encourage! Glad to have you up front buddy!

  10. Nathaniel says:

    AM Open Gym :

    A. Deadlift –

    10 @275
    7 @300
    6 @340
    5 @350
    3 @360

    B. 2 + 21 rx+
    C. 25 rx+
    D. 1 + 40 rx+

  11. Matt says:

    A: 295(10) 320(7) 340(6) 365(2…weights fell off, bad gym etiquette on my part) 405(3)
    B: 1+29/21/1+4

  12. CJ VK says:

    A. 225(10) – 245(7) – 260(6) – 275(5) – 295(3)
    B. In order & Rx, 1+7 – 26 reps – 1+20

  13. Heath sharp says:

    A) 325×10 350×7 375×6 400×5 425×3

    B) 2+4 / 32 / 1+46 rx+

  14. Mandee says:

    A. 195(10) – 210(7) – 225(6) – 240(5) – 255(3)
    B. 2+6 / 24 / 2+1 RX+

  15. Steve Price says:

    A. 365 x 10, 385 x 7, 405 x 6, 425 x 5, 455 x 2

    B. 56 @ 135(scaled to 42 sing.)
    28 deadlifts @ 135
    0 ( did not do)

  16. jamie cherrypicker says:

    A. 255(10)-305(5)-335(3)-335(2) grip and back shot
    B. 1+7 scaled, 17, 1+7 rx

  17. Bradley says:

    A. 265(10) – 285(7) – 305(6) – 325(5) – 345(3)

    B. 2+1/27/1+24 Rx+

  18. Justin says:

    275-305-325-365-395
    2+2/26/1+24 rx+

  19. Shana says:

    A: 180(10) 195(7) 205(6) 225(5) 235(3)

    B: 1+40RX+ / 22 / 1+21

  20. mac says:

    315/355/395/425/445(2)

    2/30/1+3 rx+