Friday, July 3 2020

Posted by Mandee on July 2nd, 2020

22 responses

Bench Press Pyramids E3MOM

7 - 5 - 7 - 4 - 2 - 4

3 Rounds For Time:

400m Row, Run or 1km Assault Bike

21 Deadlifts 135/95 MRX 95/65 or
Double Kettlebell Deadlifts 2x32/24kgs MRX 2x24/16

15 WallBall Sit-Ups 20/14 MRX 20/10lbs

9 Toes to Bar

Core & Chest Development

21-15-9 Rep Rounds Not for Time:

DB/KB Bench Press
Evil Wheels
Band Pull Aparts Across Chest

Barbell or Banded Good Mornings

High Plank Hold Shoulder Taps

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We will be closed Saturday, July 4th and Sunday, July 5th in celebration of Independence Day! Have a fun and safe weekend!

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22 responses to "Friday, July 3 2020"

Matt says:

July 2, 2020 at 4:06 pm

Bad to the bone!

Nathaniel says:

July 2, 2020 at 4:07 pm

That’s a bad man! And a good man. My brother Daniel and I always say that we’re the only kids that never got better than our dad at anything. He’s sitting on that ball waiting for me and Daniel to catch up...ain’t ever gonna happen.

Mandee says:

July 2, 2020 at 4:08 pm

That’s one hard working man right there and I’m glad to see him taking a well deserved rest! I could go on and on about what an incredible, wonderful man Mark is, but instead let me tell you this — this man is an ANIMAL! An incredible athlete and a CrossFit machine that just doesn’t stop! He’s the picture of health and a testament to CrossFit. Love you Mark, keep rolling! ?

Flying J says:

July 2, 2020 at 4:14 pm

Papa Bear is waiting for something to hatch,,,...he’s bad alright and about 50 meters ahead of me on that day-, just like most days.
In all regards- A very inspirational dude

Paul Pepe says:

July 2, 2020 at 4:28 pm

My Kryptonite. Been chasing this guy for years. Never beat him but on occasion I catch a weakness....but I will never tell what they are. This man is a blessing to all who know him. Love this man.

steve price says:

July 2, 2020 at 6:15 pm

STUD ! Pure and Simple ! But the most important part is what’s on the inside of this man !!

Josh Kennedy says:

July 3, 2020 at 3:09 am

“Pleasant” and “quiet dignity” personified in a man, traits I still have to learn. Bless you, sir!
A: 185-205-185-205-225-205
B: 14:50 Rx, with run, double KB DL, 30# WBSU
C: Complete, 1.5pd KB bench press

Regina says:

July 3, 2020 at 3:18 am

Mark, you should love today's wod! I bet you'll kill it like always!

85-90-85-90-95-90
13:43 Rx

Cooper says:

July 3, 2020 at 3:28 am

My mentor and old man crossfit hero. Love you Mark. One day you’ll let me beat you.

Regina says:

July 3, 2020 at 3:46 am

* all bike and bb

CJ VK says:

July 3, 2020 at 7:01 am

You won’t find anyone kinder.

185(7)-205(5)-185(7)
205(3)-215(2)-195(4)

10:14 rx (row/barbell)

PS. I see junkyard back there

Nathaniel says:

July 3, 2020 at 7:56 am

9:32 rx ( run / barbell )

Mandee says:

July 3, 2020 at 9:09 am

A. 125(7) - 135(5) - 125(7) - 140(4) - 155(2) - 140(4)
B. 10:20 RX (KB DL / row)

Bradley says:

July 3, 2020 at 12:14 pm

There’s not many opportunities to catch Mark resting. He has an engine that never stops. “D-Day by DB” made even the best take a seat. You the man Mark!!

A. 185(7) - 215(5) - 200(7) - 225(4) - 235(2) - 225(4)

B. 9:23 Rx (Row/KB DL)

Kim G says:

July 3, 2020 at 1:00 pm

A. 65-75-65-85-90-85
B. 14:00 rx/barbell

I am so blessed to call Mark my friend ❤️

Kent M. says:

July 3, 2020 at 1:00 pm

A) 135/185/155/175/215/175
B.) 11:46 RX (row/barbell)

Kim G says:

July 3, 2020 at 1:01 pm

The bike ? You so bad!!!

Kent M. says:

July 3, 2020 at 1:03 pm

Had my 8 year old with me in the barn...
He did 4x5 bench press @ 15 lbs (kids barbell with 5lb bumpers)
Then 3 rds:
12 deadlifts (15 lbs)
12 situps
12 single unders

Little dude crushed it. Not sure of his time, but he killed his old man.

Bradley says:

July 3, 2020 at 1:37 pm

That is awesome Kent! Little dude is gonna be a stud.

mandee says:

July 3, 2020 at 1:56 pm

Heck yeah, that's awesome! What a little athlete!

steve price says:

July 3, 2020 at 2:41 pm

13:50 Rx

3rd of July Guy says:

July 7, 2020 at 8:26 am

A: 7@185, 5@205, 7@185, 4@205, 2@225, 4@205
B: 13:35 RX (Row/Barbell)
Mark is ROCK SOLID, always working hard and motivating.

Friday, July 3 2020

22 responses to "Friday, July 3 2020"

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