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Wednesday, September 14 2016

Posted by Mandee on September 13, 2016   |   25 Comments

candace

 

 

WOD:

A. OHS:  6 – 4 – 2 – 2 – 2   E3MOM

B. “Adios Amigos”

12-9-6- reps for time of:

snatch  135-155-185/95-105-125   (MRX 95-105-115/65-75-85)

muscle-ups  (MRX 12-9-6 pull-ups and bar dips)

*athletes are responsible for bar weight changes each round*

C. Core & Shoulder Development:

1 minute L-sit hold on rings, parallettes, or floor

100m double KB or DB OH walk

1 minute L-sit hang from pull-up bar or rings

100′ handstand walk or 1 minute handstand hold or 1 minute pike box hold

 

 

Check out Mason Dixon’s menu for next week. sept-19

To place an order, click here.

 

25 responses to “Wednesday, September 14 2016”

  1. Nathaniel says:

    That’s Candace CFHSV! She quietly lifts and pushes herself everyday. Awesome pic of her in her element 🙂

  2. fleming says:

    Awesome Candace!! Looking fit and strong! And tan! ! 🙂

  3. Haley says:

    Candace!!! Great picture of a great lady! Looking good Candace. Keep it up

  4. Ryan says:

    Killing it Candace! Looks like a fun Workout

  5. Mandee says:

    Way to go Candace! Always working hard and looking good doing it! Keep it up! 🙂

  6. Bradley says:

    Looking good Candace!! Nice work.

    A. 190(6) – 200(4) – 215(2) – 225(1/1) – 215(2) – Failed twice trying to get the 2nd rep at 225.

    B. 14:53 Rx

  7. Josh Kennedy says:

    A: 155-165-175-185-175
    B: 13:43 scaled. Snatches at 95-105-115, did all the MU.(which was a truckload). Might have been able to go a little heavier, but would have blown the time cap.
    C: complete

  8. BP says:

    AM Open Gym
    A. 135-155-175-185-175. Felt good and got for 205# PR
    B. Spent time working on RMU

  9. mandee says:

    A. 145(6) – 155(4) – 165(2) – 180(2) – 165(2)
    B. 13:34 RX

  10. KOBRA says:

    A. 115(6) 165(4) 185(2) 205(2) 240(1)PR!

    B. 2+1 RX (1 snatch at 185)

    C. Completed

  11. CJ VK says:

    11:30 class

    A. 135(6) 155(4) 175(2) 185(2) 175(2)
    B. Scaled to 12-9-6 snatches
    9-6-3 RMUs

    12 snatches @ 115
    9 RMUs
    9 snatches @ 135
    6 RMUs
    3 snatches @ 155
    —-CUT OFF—-

    Special shout out to everyone who works out after 10:00 AM – y’all are animals.

  12. Nathaniel says:

    A. OHS :

    6 @165
    4 @180
    2 @190
    1 @200
    2 @190

    B. 11:44 rx

  13. CoachDB says:

    Candace is always calm, cool and core conditioned! Nice Lockout.
    OHS
= 6@15lbs – 
4@35lbs – 
2@45lbs – 
2@
65lbs – 
2@
95lbs
    WOD:
MRX Weights with Ring MUs; 12-9-6 Snatch 95-105-115 & Ring MUs
    = 10:22
    Amazing demonstration of work capacity to all, not just Master’s that are able to complete this in the time cap to CF Games master’s specs! Crazy

  14. Clair says:

    A. 75(6)85(4)95(2)105(2)95(2)
    B. 9:09 scaled weight to 60-70-80 and did PUs and ring dips

  15. Matt says:

    A: 155(6) 165(4) 180(2) 195(1) 145(2) {Really struggled with this/need to leave my ego at the door next time}
    B: 2 Rounds, scaled to pull-ups and dips; my 1RM on power snatch is 165, so doing 9 reps of 155# was a win!
    C: completed accessory work
    D: Thanks again to Nate and Kodi this week. They have taken the time to help Coach me up on stuff.

  16. Heath sharp says:

    A) 205×6 220×4 235×2 255×2 235×2

    B) 11:07 rx

    C) conplete

  17. jamie cherrypicker says:

    A. 65(6)-85(4)-105(2)-115(2)-105(2) all as low as possible in squat
    B. 10:50 rx weight, scaled to pullups and bench dips

  18. Brian A says:

    A. 6@165, 4@185, 2@205, 2@225, 2@205
    B. 12:02

  19. Kim G says:

    My girl, Candace! Its always a good day when shows up! I wouldn’t be the same without her! 😘😘

  20. Mac says:

    205-235-255-275-255

    11:49 rx

  21. Jeremy M. says:

    7:00am Class:
    A: 135(6)-155(4)-165(2)-175(2)-165(1/1)
    B: 13:31, scaled wt (135/155/175×1+165×5 w/RMUs) all power snatch
    C: Completed (hspu hold/53#kb ovhwalk/6x10s Ring Lsit/6x10s PUbar Lhold)
    – Super fun class John! There’s Candace, always smiling, always killing it!

  22. Shana says:

    A: 145(6) 155(4) 160(2) 170(2) 160(2) I think!

    B: 16:54 RX