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.
That’s Candace CFHSV! She quietly lifts and pushes herself everyday. Awesome pic of her in her element ?
Awesome Candace!! Looking fit and strong! And tan! ! 🙂
Candace!!! Great picture of a great lady! Looking good Candace. Keep it up
Killing it Candace! Looks like a fun Workout
Way to go Candace! Always working hard and looking good doing it! Keep it up! 🙂
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
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
AM Open Gym
A. 135-155-175-185-175. Felt good and got for 205# PR
B. Spent time working on RMU
A. 145(6) – 155(4) – 165(2) – 180(2) – 165(2)
B. 13:34 RX
A. 115(6) 165(4) 185(2) 205(2) 240(1)PR!
B. 2+1 RX (1 snatch at 185)
C. Completed
Great PR Kobra Kai!
For newbies trying to get a picture next to their name on this site, go to http://www.gravatar.com and register your awesomeness.
Great job Kodi on the 245#, that’s BIG weight!!!
240#, What’s 5# to you!
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.
A. OHS :
6 @165
4 @180
2 @190
1 @200
2 @190
B. 11:44 rx
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
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
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.
A) 205×6 220×4 235×2 255×2 235×2
B) 11:07 rx
C) conplete
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
A. 6@165, 4@185, 2@205, 2@225, 2@205
B. 12:02
My girl, Candace! Its always a good day when shows up! I wouldn’t be the same without her! ??
205-235-255-275-255
11:49 rx
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!
A: 145(6) 155(4) 160(2) 170(2) 160(2) I think!
B: 16:54 RX