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
Mo is the man! Awesome athlete and all around good dude.
Mo getting it done! Mo Money strong and fast.
Mo working hard as always! This guy is an animal with super strength and an unbelievable engine! Keep it up dude 🙂
I love Mo.
Mo is my hero.
The ‘ol red 32kg takes down another great one. Hang in there Mo
185×10
225×7
245×6
265×5
285×3
5+12 RX+
A: 175-185-195-205-225
B: 5+0, Rx
C: 2 rounds of accessory work
A) 145(10)-165(7)-175(6)-185(5)-205(3)
B) 4+19 Rx
C) Complete
135-155-175-205-215 (cut 1RM by 30 lbs)
6+5 RX
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
A. 155(10)-170(7)-180(6)-190(5)-205(3)
B. 6+7 Rx
C. Complete
A. Front Squats –
10 @225
7 @245
6 @260
5 @275
2 @300
B. 6 + 12 rx +
A. 85(10)90(7)95(6)100(5)105(3)
B. 5+17@95#
Great coaching, John and Bradley!
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+
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
😂 My man! Beautiful
May the CrossFit gods show mercy on all our exercise induced short comings ( or counting )
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….
A. 150(10) – 160(7) – 175(6) – 185(5) – 195(3)
B. 8 + 3 RX+
Whoa! Awesome job.
Awesome score…she bad!
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
A) 250×10
270×7
290×6
310×5
330×3
B) 6+15 rx+
A: 85(10)-95(5)-95(4)-x-x squats 🙁
B: 4+14@105# (scaled to 6bob-5dl-4hpc-3 jerks)
Mo means business!
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.
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.
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+
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!
Mo!!! One strong, sweet guy!
A: 135(10) 145(7) 155(6) 165(5) 175(3)
B: 6+11 RX+
215-230-250-265-280
5+1 rx+
Always great working out with Mo. He can move some serious weight
A. 185(10) 200(7) 215(6) 230(5) 245(3)
B. 5+12 RX+
You guys rock!!!
6+12 rx+
225-255-285–315-325