Friday, November 6 2015
Posted by Mandee on November 5th, 2015
33 responses
WOD: A. Clean & Jerk and Dip and HSPU Training 1st minute - 1-3 reps: 1 rep = 1 power clean to 1 push press to 1 hang squat clean & jerk 2nd minute - rest 3rd minute - 1-5 strict dips to 1-10 kipping dips to 1-5 strict HSPU to 1-10 kipping HSPU 4th minute - rest Repeat above cycle three more times for a total of 4 rounds or 16 minutes B. 8 minute ascending AMRAP of: 2 over the bar burpees 2 hang squat clean thrusters 95/65 (55 and over 75/55) 2 dips or HSPU 4 over the bar burpees 4 hang squat clean thrusters 95/65 (55 and over 75/55) 4 dips or HSPU 6-6-6, 8-8-8, 10-10-10…continue pattern until time expires Check out Mason Dixon's menu for next week. Nov 9 To place an order, click here!
33 responses to "Friday, November 6 2015"
November 5, 2015 at 2:05 pm
November 5, 2015 at 2:12 pm
November 5, 2015 at 2:24 pm
November 5, 2015 at 3:07 pm
November 5, 2015 at 3:11 pm
November 5, 2015 at 3:44 pm
So sweet so awesome. IronWoman on Weekends & CF during the week! Girl you can do it all!
November 5, 2015 at 3:48 pm
November 5, 2015 at 3:52 pm
November 5, 2015 at 3:59 pm
November 5, 2015 at 4:28 pm
November 5, 2015 at 6:26 pm
November 6, 2015 at 4:28 am
B) 8+13 HSPU
November 6, 2015 at 4:49 am
Jackie
10:53 rx
I'm jealous of anything Wendy P. does on the pull up bar!!!
November 6, 2015 at 5:21 am
November 6, 2015 at 5:22 am
b. Rx 8 + 5 w/ HSPU
November 6, 2015 at 8:21 am
November 6, 2015 at 8:39 am
B) 8+13 RX, HSPU
November 6, 2015 at 8:42 am
6 strict ring dips to 6 Kipping / 4 strict HSPU and 6 Kipping
B. 8 + 22 w/ HSPUs
November 6, 2015 at 8:52 am
A. 2 reps complex at 135lbs & 6 Parallette Push-ups
2 reps complex at 155lbs & 6 Parallette Push-ups
1 rep complex at 175lbs & 6 Parallette Push-ups
1 rep complex at 175lbs & 6 Parallette Push-ups
Had to do an extra set
1 rep complex at 185lbs & 6 Parallette Push-ups Super Heavy for me, but no pain!
B. Now I did this with 2x35lb KBs to help build more independent strength back in left shoulder. Burpees and Parallette Push-ups as well.
Finished reps of 8 and 10 reps on KB Hand Sqt Clean Thrusters
Man this CrossFit stuff is HARD! But you feel real good when finished ☺
November 6, 2015 at 9:28 am
November 6, 2015 at 10:05 am
L-sits/Snatches/frtsqts + jerk
11:30 class:
A: 205x1x4, (5+5)x4 ring dips, (3+3)x4 hspus
B: 8+21, RX, hspu
Open gym:
Fry sqts, 205x3, 240x3x3
- Nathaniel wasn't playing when he said shoulder smoker!!! Great class!
- There she is!!! Wendy P. tearing up MUs! Such and unbelievable athlete and a sweet friend!
November 6, 2015 at 10:53 am
Todays
A. 3@95#-3@135#-3@135#-3@135#
Dips 3-strict 5-kipping across
Hspu 1-strict 3-kipping across
B.8+26 RX ring dips
Yesterdays
A. 7@315#-5@385#-2@405#-1@430#-4@385#
B.19:59 RX+ @240# and 2 pood
Finisher. 25 messed up and did american
November 6, 2015 at 11:04 am
3 strict ring dips to 5 kipping dips to 3 strict HSPU to 5 kipping HSPU
B. 10+7 RX with HSPU
November 6, 2015 at 11:56 am
6 strict ring dips to 6 Kipping than 5 strict hspu to 5 Kipping
B. 10+14 RX with hspu
November 6, 2015 at 12:11 pm
WOD: 8+14 Rx with strict bar dips
November 6, 2015 at 12:34 pm
November 6, 2015 at 12:40 pm
Dips: 3 strict to 5 kipping
HSPU: 3 strict to 5 kipping
B. 10 Rx with HSPU
November 6, 2015 at 12:47 pm
4-5 scaled dips
B. 8+22 hang clean to press, step overs, scaled dips
November 6, 2015 at 1:30 pm
3 strict and 3 kipping ring dips across
3 kipping HSPU across
B. 6+15 RX, HSPU
November 6, 2015 at 1:52 pm
November 6, 2015 at 2:26 pm
5/10/5/0, 5/5/5/5, 5/5/3/5, 5/5/3/5
10+32 rx ring dips
November 6, 2015 at 3:39 pm
3 strict dips
4 strict hspu / 4 hspu
10 + 10 rx hspu
November 7, 2015 at 1:11 am