WOD:
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)
OR
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
Melissa! This lady knows how to redline and does it often! Bring the pain girlfriend!
This girl is beautiful inside and out:)
Looking strong HOTTTTTTT mama!!!!!!!
Mel!!!!! She’s an awesome athlete, mommy, and the best friend a girl could ask for! Keep getting it Mel! Watch out 3:15ers!
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…
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! 🙂
Oh she bad…in a good way 😊 Melissa D. is CrossFit! Stay on your grind homegirl!
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!!!!!!
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!
You go girl! Always inspiring to watch you do your thing.
SHE MAKES ME VERY PROUD!!!
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!
With a smile- Strong and Silent WOD killer. Go M.
Great job coaching today John!! You’re a peach in the early morning 🙂
A. 135(6)-145(4)-155(2)-165(2)-155(2)
B. 5+6 RX w/ PP
C. 50 GHDs , 25 unanchored SU
Looking amazing and being amazing… Two things you do on the daily.
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!
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
Great job Bradley !! Strong, Strong, Strong!
A. All reps at %
B. 4+7 Rx HSPU’s
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!
A.65(6)70(4)75(2)80(2)80(2)
B.4+4 Rxd HSPU
C.25 butterfly situps/25 GHDs/25 military/25 rower tucks
Great morning and thanks for the coaching, John!
Melissa! Looking fierce and beautiful at the same time! Alwas pushing it too!! She’s baaaaaack!!!! Go Melissa!
A. 115 x 6, 125 x 4, 135 x 2, 145 x 2, 150 x 2
B. 4 + 19 Rx+
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!
A) 145×6, 155×4, 165×2, 175×2, 165×2
B) 4+4 RX with HSPU
C) 50 GHDs, 25 Reverse Rower Tucks
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!
A. 6@135, 4@155, 2@165, 2@175, 2@165
B. 5+0 RX+ (free standing HSPU)
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!
155-165-175-185-175
5 rx+ free hspu
175-185-195-205-X
4+18 HSPU and 115 Lunges