WOD:
A. Deadlift: 9 – 7 – 5 – 3 – 2 E2:30MOM
B. 15 minute AMRAP of:
15 calorie row, then
2 rounds of:
15 bodyweight deadlift RX+ Add 10%/5%
15 over the box jumps 24″/20″ RX+ 30″/24″
15 Military ab-mat sit-ups un-anchored RX+ GHD sit-ups
After 2 rounds, back to the row, then 2 more rounds…
C. Flexibility Development:
2 x 30 seconds couch stretch or modified couch stretch
3 x 30 seconds shoulder wall prisoner stretch and calf stretch
2 x 30 seconds head to floor straddle stretch
2 x 15 seconds arch/backbend stretch or rollback and try to touch toes to floor
REMINDER: Barbell Club is canceled this weekend.
Check out Mason Dixon’s menu for next week. 10-19
To place an order, click here!
Andrew! Beast mode on the daily. So strong!
Looking strong Andrew!! Always going hard and putting up big lifts and awesome scores! Nice work and even nicer guy 🙂
Uh oh…my man. The Big Hand. This is a bad A pic of a bad A CrossFiter. He’s as humble and kind as he is dominate in the gym. Keep training buddy!
Serious Flex in that front squat! Crazy high elbows Andrew!! Sweet!
I’m jealous of that front squat form! Picture perfect!
That is a bad man. Been watching him since he was…well not exactly. He is full grown now…
ANDREW!!! Strong, fast, amazing athlete and all around awesome guy 🙂 perfect front squat
Always impressive! Keep up the hard work Andrew!
There u go
Silent, but deadly! His abilities speak for themselves. Always good to be around you Andrew, just keep on being you!
Looking good Andrew! Always setting the bar high. Super awesome guy. Keep up the strong work.
Worked out at Crossfit Country in Orlando last night.
Had this weird nervous feeling beforehand. Then the husband reminded me that I train in the best box around, with the best coaches hands, so I have nothing to worry about. Such a good point – I went in and rocked it last night (pullups AND snatches)!
Love CFHSV. Love it!
‘best coaches HANDS DOWN’
Best athletes Hands Down! Way to represent you two!
My mom goes to Elite Wellness in Lake Mary, FL. Check them out if you have the time!
Andrew is an amazing athlete! Always an inspiration and sets the bar HIGH.
A) 245(9)-275(7)-305(5)-315(3)-345(2)
B) 1+75 Rx+ (225 deadlift)
C) Completed
Today–
A. 235-265-285-305-325
— banded pull-throughs before each set (orange band)
B. 2+15 RX+ (165 Deadlift)
Yesterday–
A. 165-195-205-215-230(X)
— clapping push-ups before each set
B. 6, 4+9, 4, 4, 5
Day Before Yesterday–
A. 205-235-255-275-285(1)
— 42″ box jumps before each set
B. 12:10 RX+
A. 275-315-345-395-425
B. 2+15 Rx’d @205 deadlift
Andrew always killing it and often right on the percentages.
A. 275 – 320 – 340 – 365 – 385
B. 2 + 36 rx +
Open Gym:
A: deadlifts, 4 x 3 @ 405#
B: 3 sperate metcons (10 min rest bw each)
C: KB farmers walk holds, accum 5 min, 70#s each hand
– Andrew!!! He is one heck of a stud! Always a blast to wod with! Not only is he a CF beast, he is one nice dude!
A: 105(9)-125(7)-145(5)-165(3)-175(2)
B: 1+56 rx at BW
Great picture Andrew! Always lifting heavy with perfect form!
A. 245-280-300-320-340
B. 2+33 Rx+ (190 Deadlift)
Thank you for all the kind words! Always a fun time throwing down with all of you!
Andrew is unreal. Always fun to watch.
A. 205-225-245-295-315
B. 1+69 scaled to step ups.
Thank you 615pm class for letting me hang! Strong work.
A. 315(9)-365(7)-385(5)-415(3)-435(2)
B. 1+37 Rx+ @ 255