Wednesday, September 7 2016

Posted by Mandee on September 6, 2016   |   29 Comments

MD 1MD 2

mel D




A. Strict Press: 6 – 4 – 2 – 2 – 2   E3MOM

B. 12 minute AMRAP of:

12 push press 95/65   RX+ 115/80   (MRX 75/55)


12 HSPU   RX+ ring or free standing HSPU  (MRX 2″/4″ rise)

6 overhead stationary lunges, alternating  95/65   RX+ 115/80   (MRX 75/55)

12/10 calorie row

C. Core Development:

75 sit-ups, any style

25 reverse rower tucks


Check out Mason Dixon’s menu for next week. Sept 12

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29 responses to “Wednesday, September 7 2016”

  1. KOBRA says:

    Melissa! This lady knows how to redline and does it often! Bring the pain girlfriend!

  2. Wendy says:

    This girl is beautiful inside and out:)
    Looking strong HOTTTTTTT mama!!!!!!!

  3. Haley says:

    Mel!!!!! She’s an awesome athlete, mommy, and the best friend a girl could ask for! Keep getting it Mel! Watch out 3:15ers!

  4. Lisa T. says:

    Mel! That’s my friend right there, y’all!!! Looking good, Momma! You’re strong and wonderful and I love that we have so much fun together. Thanks for always letting me dance for you, with you, around you…

  5. Mandee says:

    Melissa D! This girl doesn’t know how to not give it her all! Always working hard and boy does it show! Keep killing it Melissa! 🙂

  6. Nathaniel says:

    Oh she bad…in a good way ? Melissa D. is CrossFit! Stay on your grind homegirl!

  7. Tricia says:

    Looking fierce Mel!!! And then somehow looking like a HOTTTTT mama (agree with Wendy) after the the WOD. You’re showing out for that hot stud in the bandana in the background – LOL!!!!!!

  8. Dani says:

    I got a mega crush on Mel! She’s kind, hilarious, beautiful and strong. She’s a wonderful Momma and friend too. Keep showing out sweets!

  9. Candace says:

    You go girl! Always inspiring to watch you do your thing.

  10. DB says:


  11. Summer says:

    She’s always been a CFer I look up to so, it’s awesome to get to train with her now and try to keep up!

  12. Flying J says:

    With a smile- Strong and Silent WOD killer. Go M.

  13. Dani says:

    Great job coaching today John!! You’re a peach in the early morning 🙂

  14. BP says:

    A. 135(6)-145(4)-155(2)-165(2)-155(2)
    B. 5+6 RX w/ PP
    C. 50 GHDs , 25 unanchored SU

  15. Courtney says:

    Looking amazing and being amazing… Two things you do on the daily.

  16. Regina says:

    Melissa is fast and strong, but watch out, that cute baby of hers is already strategizing her future wods and she’s bound to be a super-athlete in just a few years!

  17. Bradley says:

    Looking good Melissa! That is one strong lady.

    A. 125(6) – 135(4) – 140(2) – 150(2) – 140(2)

    B. 6 Rx+ (6 Freestanding HSPU and 115# Lunges)

    C. 25 GHDs/25 Military Anchored/25 GHDs/25 Rower Tucks

  18. CJ VK says:

    A. All reps at %
    B. 4+7 Rx HSPU’s

  19. Clair says:

    Great picture, Melissa. I love when I have the opportunity to workout with this lady. She is always pushing herself and pushes me! Keep up the great work, Melissa!
    B.4+4 Rxd HSPU
    C.25 butterfly situps/25 GHDs/25 military/25 rower tucks
    Great morning and thanks for the coaching, John!

  20. fleming says:

    Melissa! Looking fierce and beautiful at the same time! Alwas pushing it too!! She’s baaaaaack!!!! Go Melissa!

  21. Steve Price says:

    A. 115 x 6, 125 x 4, 135 x 2, 145 x 2, 150 x 2

    B. 4 + 19 Rx+

  22. Mimi says:

    A: 65(6)-70(4)-75(2)-80(2)-85(2)
    B: 3+21 RX HSPU
    C: had to go get kids :-/
    Love having Mel D. hanging in the 3:15 crew now!!! Such a strong lady and a fierce competitor!

  23. Matt says:

    A) 145×6, 155×4, 165×2, 175×2, 165×2
    B) 4+4 RX with HSPU
    C) 50 GHDs, 25 Reverse Rower Tucks

  24. Shana says:

    A: 85(6) 90(4) 95(2) 100(2) 105(2)

    B: 4+4 RX+ w/FHSPU

    Love working out with Melissa D! Strong, sweet friend!

  25. Brian A says:

    A. 6@135, 4@155, 2@165, 2@175, 2@165
    B. 5+0 RX+ (free standing HSPU)

  26. Jeremy M. says:

    6:15pm Class:
    A: 130(6)-145(4)-160(2)-170(2)-175(2)
    B: 6 rds even, RX w/hspus
    C: 25ghds-25 unanchored military abmat sit-ups-25ghds-25rower knee tucks
    – Great class Bradley! Fun warmup! Thanks for the push and the push from Kodi! Melissa is one bad gal! I haven’t the pleasure of working out along side of her in quite some time, but when I did, she was one tough athlete!

  27. Mac says:


    5 rx+ free hspu

  28. Eric says:

    4+18 HSPU and 115 Lunges