WOD:
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)
OR
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)
OR
4 double KB or DB push press 24/16kg or 55/35#
6 toes to bar
rest 2 minutes and grab a barbell, then:
“Finisher”
1 minute max reps barbell strict press 45/35#
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Oh yeah! Jason always doing extra work for fun and encouraging everyone else. Such a stand up guy!
Jason Holly is one cool dude. Always slides in right on time to get after it!
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!
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.
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.
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** 😉
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%!
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 🙂
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.
Jason putting in the work!! Super nice guy right there!
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
A. 115(5) 120(3) 125(2) 130(1) 120(3)
B. 3+4 / 2+11 RX+
C. 33
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
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
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
A. 5@155– 3@165 – 1@170 – 1@180 – 3@165
B. 3+2 & 3+1 ring MU
A. 115(5)-125(3)-135(2)-140(1)-125(3)
B. 2+15 / 2+1 Rx (RMU & HSPU)
A.65(5) 75(3) 80(1) 80(1) 75(3)
B. 3+3/3+7 (BMUs & HSPU)
Great coaching,John!
Jason is such an awesome dude to work out with…especially at 5am
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
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!
A) 185×5 195×3 205×2 225×1 195×3
B) 2+5 rx+
2+4 rx+
C) 38
Strong work Heath!!!
A. 105(5)-125(3)-135(2)-145(1)-135(2)
B. 3+8, 3+6 scaled to pullups and dips
C. 59
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
That’s what I’m talking bout He-Man!!!
A. 180(5) 195(3) 205(2) 220(1)
B. 3 RX/2 RX Bar MU HSPU TTB
C. 55 reps
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
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!!!
150-160-170-185-160
3+1/3 bar mu/hspu
64
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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