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Wednesday, October 5 2016

Posted by Mandee on October 4, 2016   |   32 Comments

mo

 

 

WOD:

A. Front Squat: 10 – 7 – 6 – 5 – 3     E3MOM

B. “Nowhere To Hide” by DB

12 minute AMRAP of:

6 bar facing burpees

5 deadlifts  155/105   RX+ 185/125   (MRX 125/85)

4 hang power cleans  155/105   RX+ 185/125   (MRX 125/85)

3 front squats  155/105   RX+ 185/125   (MRX 125/85)

2 jerks  155/105   RX+ 185/125   (MRX 125/85)

C. Core Development:

1 minute high plank hold

25 evil wheels

1 minute low plank hold

25 hip extensions

 

 

Check out Mason Dixon’s menu for next week. oct-10

To place an order, click here! 

32 responses to “Wednesday, October 5 2016”

  1. KO says:

    Mo is the man! Awesome athlete and all around good dude.

  2. Haley says:

    Mo getting it done! Mo Money strong and fast.

  3. Mandee says:

    Mo working hard as always! This guy is an animal with super strength and an unbelievable engine! Keep it up dude 🙂

  4. KOBRA says:

    I love Mo.

  5. King Kobra says:

    Mo is my hero.

  6. Nathaniel says:

    The ‘ol red 32kg takes down another great one. Hang in there Mo

  7. Will says:

    185×10
    225×7
    245×6
    265×5
    285×3

    5+12 RX+

  8. Josh Kennedy says:

    A: 175-185-195-205-225
    B: 5+0, Rx
    C: 2 rounds of accessory work

  9. George C says:

    A) 145(10)-165(7)-175(6)-185(5)-205(3)
    B) 4+19 Rx
    C) Complete

  10. BP says:

    135-155-175-205-215 (cut 1RM by 30 lbs)
    6+5 RX

  11. Brian A. says:

    Mo is always bringing it. Fun persons to WOD with. #BOTA2016

    Join the crossfit kickball team. Play Wednesday nights this fall.

    https://www.gokickball.com/huntsville/services/registration.htm?seasonid=36&teaminvite=CHHSV2016

  12. CJ VK says:

    A. 155(10)-170(7)-180(6)-190(5)-205(3)
    B. 6+7 Rx
    C. Complete

  13. Nathaniel says:

    A. Front Squats –

    10 @225
    7 @245
    6 @260
    5 @275
    2 @300

    B. 6 + 12 rx +

  14. Clair says:

    A. 85(10)90(7)95(6)100(5)105(3)
    B. 5+17@95#
    Great coaching, John and Bradley!

  15. Bradley says:

    Mo don’t mess around! That dude throws down hard everyday.

    A. 165(10) – 185(7) – 200(6) – 215(5) – 230(3)

    B. 6+8 Rx+

  16. Dearest Friends and Family at CrossFit Huntsville,

    I must admit that during yesterdays WOD, that I did not do my last round of 30x DUs. I finished my Hand Release Push Ups and could have sworn that I was done after that and proceeded to lay down and wallow in pity and pain. When I got home and pulled up yesterdays WOD, I then realized that I really messed this up…

    My score of 8:54 does not need to count and will need to be removed from the mighty whiteboard of scores and replaced with my favorite score of “DNF”.

    Due to my most recent infraction, I will be conducting 3x burpees today, in lieu of the 30 DUs that I missed – 1x burpee for every 10 DU.

    I hope that one day that I may be forgiven for the sins I have transposed on the CrossFit standard and community.

    Love,

    Michael Little

    • Nathaniel says:

      😂 My man! Beautiful

      May the CrossFit gods show mercy on all our exercise induced short comings ( or counting )

    • Patrick says:

      Normally I’d say a 3 month ban and 30 lashings seems most appropriate…but Cfhsv accepts your self imposed punishment Michael, and only adds that you must shave your beard! Then all will be forgiven….

  17. Mandee says:

    A. 150(10) – 160(7) – 175(6) – 185(5) – 195(3)
    B. 8 + 3 RX+

  18. Rob Latham says:

    Can vouch for Michael’s sincere apology. He immediately alerted me of this transgression first this morning at the office 😀

    155 – 175 – 185 – 195 – 205
    (10 rep and 5 rep PRs)

    Paid for it in the WOD though. I was destroyed.
    3 + 14 Rx

  19. Heath sharp says:

    A) 250×10
    270×7
    290×6
    310×5
    330×3

    B) 6+15 rx+

  20. Mimi says:

    A: 85(10)-95(5)-95(4)-x-x squats 🙁
    B: 4+14@105# (scaled to 6bob-5dl-4hpc-3 jerks)
    Mo means business!

  21. jamie cherrypicker says:

    Mo is the man!
    A. 125-135-145-155 as low as possible
    B. 6+9 scaled to step overs and squat as low as possible.
    To show solidarity with Mr. Little, I did not do squats in the first round. All for one and one for all. Mr. Little will do 3 more burpees for my misgivings.

  22. Matt says:

    Did 315# percentages with Brandon. Only got 2 on 4 rep round; had to get my mind right. 3+12 RX on WOD. Tweaked lower back on first Hang clean. Rolled out a lot.

  23. Steve Price says:

    Be careful what you ask for, I asked for something heavy. Ha!

    A. 225 x 10, 255 x 7, 275 x 6, 295 x 5, 325 x 3

    B. 4+ 6 Rx+

  24. Jeremy M. says:

    6:15pm Class;
    A: 200(10)-215(7)-230(6)-245(5)-260(2)
    B: 5+2, RX+
    C: Complete
    – Great class as always Nate!! Mo = ANIMAL!

  25. Shana says:

    Mo!!! One strong, sweet guy!

    A: 135(10) 145(7) 155(6) 165(5) 175(3)

    B: 6+11 RX+

  26. Justin says:

    215-230-250-265-280
    5+1 rx+
    Always great working out with Mo. He can move some serious weight

  27. KOBRA says:

    A. 185(10) 200(7) 215(6) 230(5) 245(3)

    B. 5+12 RX+

  28. Mo says:

    You guys rock!!!

    6+12 rx+
    225-255-285–315-325