logo

Wednesday, October 14 2015

Posted by Mandee on October 13, 2015   |   27 Comments

Andrew 2Andrew 1

 

 

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!

27 responses to “Wednesday, October 14 2015”

  1. Stephanie says:

    Andrew! Beast mode on the daily. So strong!

  2. Mandee says:

    Looking strong Andrew!! Always going hard and putting up big lifts and awesome scores! Nice work and even nicer guy 🙂

  3. Nathaniel says:

    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!

  4. Teresa R says:

    Serious Flex in that front squat! Crazy high elbows Andrew!! Sweet!

  5. Misty says:

    I’m jealous of that front squat form! Picture perfect!

  6. Paul Pepe says:

    That is a bad man. Been watching him since he was…well not exactly. He is full grown now…

  7. Haley says:

    ANDREW!!! Strong, fast, amazing athlete and all around awesome guy 🙂 perfect front squat

  8. Kobra says:

    Always impressive! Keep up the hard work Andrew!

  9. Tj says:

    There u go

  10. steve price says:

    Silent, but deadly! His abilities speak for themselves. Always good to be around you Andrew, just keep on being you!

  11. Bradley says:

    Looking good Andrew! Always setting the bar high. Super awesome guy. Keep up the strong work.

  12. SheaW says:

    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!

  13. George C says:

    Andrew is an amazing athlete! Always an inspiration and sets the bar HIGH.

  14. George C says:

    A) 245(9)-275(7)-305(5)-315(3)-345(2)
    B) 1+75 Rx+ (225 deadlift)
    C) Completed

  15. Kobra says:

    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+

  16. Eric says:

    A. 275-315-345-395-425

    B. 2+15 Rx’d @205 deadlift

  17. Eric says:

    Andrew always killing it and often right on the percentages.

  18. Nathaniel says:

    A. 275 – 320 – 340 – 365 – 385

    B. 2 + 36 rx +

  19. Jeremy M says:

    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!

  20. Mimi says:

    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!

  21. Bradley says:

    A. 245-280-300-320-340

    B. 2+33 Rx+ (190 Deadlift)

  22. Andrew says:

    Thank you for all the kind words! Always a fun time throwing down with all of you!

  23. jamie cherrypicker says:

    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.

  24. steve price says:

    A. 315(9)-365(7)-385(5)-415(3)-435(2)

    B. 1+37 Rx+ @ 255