Wednesday, September 21 2016

Posted by Mandee on September 20, 2016   |   33 Comments





A. Strict Press: 5 – 3 – 2 – 1 – 3    E3MOM

B. 6 minute AMRAP of:

3 muscle-ups  (ring or bar)  OR  3 chest to bar pull-ups and 3 dips

6 HSPU   RX+ parallette HSPU  (MRX  2″/4″ rise)


6 double KB or DB push press  24/16kg  or  55/35#

9 toes to bar

rest 3 minutes

4 minute AMRAP of:

2 muscle-ups  (ring or bar)  OR  2 chest to bar pull-ups and 2 dips

4 HSPU   RX+ parallette HSPU  (MRX  2″/4″ rise)


4 double KB or DB push press  24/16kg  or  55/35#

6 toes to bar

rest 2 minutes and grab a barbell, then:


1 minute max reps barbell strict press  45/35#



Check out Mason Dixon’s menu for next week.  sept-26

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33 responses to “Wednesday, September 21 2016”

  1. Stephanie says:

    Oh yeah! Jason always doing extra work for fun and encouraging everyone else. Such a stand up guy!

  2. KOBRA says:

    Jason Holly is one cool dude. Always slides in right on time to get after it!

  3. Brian B says:

    Jason Holly always representing in the 5am class. He puts in a lot of extra work and trains hard each day. Such a great guy and awesome CrossFitter!

  4. Eric says:

    Jason you just get it done. Perhaps the most motivational guy in the box. I must warn you though, do not, I REPEAT DO NOT ask Jason what the rep scheme is or the WOD. Check the whiteboard. 🙂 Keep killing it brother. Us elder guys need to stick together.

  5. Jason W says:

    Jason pushes hard each morning and even sticks around to encourage the 6am class when he is not working out with us. I agree with Eric and think he needs the white board next to him with the WOD on it as a continuous reminder, unless he is pushing for those extra rounds ?. Keep finishing strong.

  6. Nathaniel says:

    That dude is smooth and gets my vote. Jason works hard, encourages others, and he’s as genuine and humble as they come…while kickin A** ?

  7. George C says:

    Jason is 16 reps in! Or wait, assault bike…so it was 200m? 150m? 5:00? 🙂 Rep scheme aside, you won’t find a harder worker. Jason always gives 110%!

  8. Mandee says:

    Jason is a true gem in the early morning hours at CFHSV! Always so pleasant and always encouraging his fellow athletes. I love getting in a good conversation with him about training, nutrition or just life in general. Keep being awesome Jason 🙂

  9. BP says:

    Jason is always encouraging and motivating others even if he forgets the rep scheme! RX+++ for Jason! One of my favorite guys to workout with.

    …and on the side the pic wouldn’t be complete without Kevin sweating. There isn’t a human alive that sweats more than him.

  10. Steve Price says:

    Jason putting in the work!! Super nice guy right there!

  11. George C says:

    Great coaching this morning John!

    A) 115(5)-135(3)-145(2)-165(1)-135(2)

    B) 1+3, 1+1 (C2B+Dips, HSPU, T2B)

    Finisher: 43

  12. KOBRA says:

    A. 115(5) 120(3) 125(2) 130(1) 120(3)

    B. 3+4 / 2+11 RX+

    C. 33

  13. BP says:

    A. 135(5)-145(3)-155(2)-165(1)-145(3)
    B. 2+1 (BMU/HSPU/TTB) / 2+5 (CTB/RD/55#PP/TTB)
    C. 41

  14. Rob Latham says:

    Jason is a super nice dude who’s always working hard.

    Great coaching this morning John.

    A. 115(5) – 120(3) – 125(2) – 140(1) – 125(3)
    B. Ring MUs, HSPU, T2B – 3 / 2+1
    C. 28

  15. Bradley says:

    Looking good Jason. A hard worker who is a great motivator as well.

    A. 135(5) – 145(3) – 152(2) – 160(1) – 145(3)

    B. 2+8/2+4 Rx+ With Ring MUs

    C. 41

  16. Brian A says:

    A. 5@155– 3@165 – 1@170 – 1@180 – 3@165
    B. 3+2 & 3+1 ring MU

  17. CJ VK says:

    A. 115(5)-125(3)-135(2)-140(1)-125(3)
    B. 2+15 / 2+1 Rx (RMU & HSPU)

  18. Clair says:

    A.65(5) 75(3) 80(1) 80(1) 75(3)
    B. 3+3/3+7 (BMUs & HSPU)
    Great coaching,John!

  19. Brian says:

    Jason is such an awesome dude to work out with…especially at 5am

  20. CoachDB says:

    Jason made my morning so many times early AM at CFHSV. Keep after it Jason.
    Press = 115-125-135-145-145
    WOD as RXd MUs, HSPU, T2B = 4rds +2 ring MUs and 3rds + 2 ring MUs
    Finisher = 33 reps

  21. Jeremy M. says:

    7:00am Class:
    A: 145(5)-155(3)-170(2)-180(1)-165(3)
    B1: 4 rds even, RX w/ rmu, hspus, t2b
    B2: 3+1, RX w/ rmu, hspus, t2b
    C: 49 reps
    – Excellent class John! Jason is one bad dude! Not only does he destroy wods, he’s one of CFHSV’s biggest cheerleaders!

  22. Heath sharp says:

    A) 185×5 195×3 205×2 225×1 195×3

    B) 2+5 rx+
    2+4 rx+

    C) 38

  23. jamie cherrypicker says:

    A. 105(5)-125(3)-135(2)-145(1)-135(2)
    B. 3+8, 3+6 scaled to pullups and dips
    C. 59

  24. Matt says:

    A: 165(5) 175(3) 185(2) 195(1) 175(3)
    B: 3 RX/ 3+2 RX with CTB and dips, HSPU, TTB
    C: 51 reps

  25. Eric says:

    A. 180(5) 195(3) 205(2) 220(1)
    B. 3 RX/2 RX Bar MU HSPU TTB
    C. 55 reps

  26. mandee says:

    A. 100(5) – 105(3) – 115(2) – 125(1) – 105(3)
    B. 2 + 7 / 3 RX+ with ring muscle ups and paralette HSPU
    C. 46 reps

  27. Mimi says:

    A: 65(5)-70(3)-75(2)-80(2)-70(3)
    B: 2+9 scaled to BMU/BMU attempts
    C: 2+6 scaled to BMU/BMU attempts
    D: 25
    Don’t know you personally Jason, but it sounds like you keep the morning classes motivated and don’t know how to count! ? Nice work!!!

  28. Justin says:

    3+1/3 bar mu/hspu

  29. Josh Kennedy says:

    Jason Holly, my perennial early morning lifting partner, always a good word for fellow athletes and some extra reps after the WOD. 0500 class ain’t the same when he is missing!
    Got in a gymnastics and mobility WOD at CF Manic in Kingsport, TN. Good box, just opened 4mos ago. I can recommend it.

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