Friday, December 11 2015

Posted by Mandee on December 10th, 2015

28 responses

WOD: A. In 15 minutes, build up to a heavy OHS and work on muscle-ups B. OPEN WOD 11.4 10 minute AMRAP of: 60 bar facing burpees 30 OHS 120/90 (55 and over 110/75) 10 muscle ups C. Core and Shoulder Development: 1-2 rounds for time of: 20 ring or bar dips 1 minute L-sit hold on parallettes or rings 20 parallette shoot through to double push-ups 1:30 high plank hold Check out Mason Dixon's menu for next week. 12-14 To place an order, click here.

28 responses to "Friday, December 11 2015"

Nathaniel says:

December 10, 2015 at 2:11 pm

Yessireeee!! Teamwork at it again. Steph and Dana putting in work together. They also put in work individualy on a daily basis. Keep it up!

Scott C says:

December 10, 2015 at 2:15 pm

Awesome! This is CFHSV.

Mandee says:

December 10, 2015 at 2:25 pm

That's one awesome team right there! Steph and Dana working hard and looking good! :)

Natsuki says:

December 10, 2015 at 2:37 pm

Whoohoo! Go Steph!

BWM says:

December 10, 2015 at 2:53 pm

Nice work ladies!

Eric says:

December 10, 2015 at 3:07 pm

Watch it there is a strong dynamic duo! Steph and Dana you two are always pushing hard every-time you step into CFHSV!

Dani says:

December 10, 2015 at 3:51 pm

Tag Team, back again,
Check its records let's begin
Party on party people let me hear some noise
Steph and Dana's in the house jump jump rejoice
There's a party over here
A party over there
Wave your hands in the air
Shake your deriere
These three words when you're gettin' busy
Whoomp there it is!!!!

Awesome work ladies. :)

Courtney says:

December 10, 2015 at 7:50 pm

Nice work ladies!!!

Andrew says:

December 11, 2015 at 2:36 am

A. 215
B. 96 Reps RX

Bradley says:

December 11, 2015 at 3:35 am

That's a good looking team right there. Stephanie and Dana showing us how it's done.

A. 250 PR

B. 112 Rx

Jeremy M says:

December 11, 2015 at 4:54 am

Amazing Bradley!! You're only getting stronger and faster!! Keep it up!!

Andrew says:

December 11, 2015 at 5:08 am

I agree 100% with Jeremy. You have been killing it lately! Great work this morning.

Sam W says:

December 11, 2015 at 5:35 am

A) 275
B) 93 Rx

Bradley says:

December 11, 2015 at 6:08 am

Thanks fellas! The push I get from you two, and all the other great athletes at CFHSV, on a daily basis is paying off.

Matt says:

December 11, 2015 at 7:02 am

Strong!

Calvin says:

December 11, 2015 at 7:07 am

Those are some strong numbers fellas!

A.165 PR
B.75 Rx (ohs are def not one of my strengths)

SheaW says:

December 11, 2015 at 7:33 am

Way to go Dana and Stephanie! I love this picture! Two pretty awesome ladies laying it down.

(and I will say again, I LOVED this team WOD)

Jeremy M says:

December 11, 2015 at 7:36 am

11:30 Class:
A: warmed up to ohs wod w, 120#, not a pound more....had to save precious knees for wod.
B: 99 reps, RX (slid out of rings on 10th MU, all singles)