Thursday, June 30 2016

Posted by on June 29th, 2016

23 responses

A. Power Snatch: 3 - 2 - 1 - 1 - 1 E2MOM B. 3 rounds for time and snatch load of: 600m run 18 kettlebell swings 24/16 kgs. RX+ 32/24 kgs. (MRX 20/12 kgs.) 6 over the box jumps 24/20" (MRX 20/18") 12 toes-to-bar power snatch load determines reps RX 135/95 = 1 rep; 115/75 = 3 reps; 95/65 = 4 reps; 75/55 = 6 reps RX+ 155/105 = 1 rep; 135/95 = 3 reps; 115/75 = 4 reps; 95/65 = 6 reps MRX 115/75 = 1 rep; 95/65 = 3 reps; 75/55 = 4 reps; 65/45 = 6 reps C. Core Accessory Training 50 GHD sit-ups or 50 Military anchored sit-ups or 50 butterfly ab-mat sit-ups 30 hip extensions or GHR's or combo both Check out Mason Dixon's menu for next week. July 4 To place an order, click here! REMINDER: We will be CLOSED Sunday, July 3rd and Monday, July 4th for the holiday. Barbell Cub is canceled on Saturday as well.

23 responses to "Thursday, June 30 2016"

Dani says:

June 29, 2016 at 3:29 pm

Thomas! Dude! I envy this squat form!! Super studly!

Mandee says:

June 29, 2016 at 3:49 pm

Thomas with a beautiful demonstration of "the CrossFit handshake"...as Dennis would say :)

Mac says:

June 29, 2016 at 3:49 pm

now that is an air squat!

Nathaniel says:

June 29, 2016 at 3:50 pm

My man Thomas is a CrossFit ninja! He's relentless in attacking movements before they can sneak up on him. That's a kick A squat

Steve Price says:

June 29, 2016 at 4:02 pm

Thomas! What an athlete and super nice to boot.

Bradley says:

June 30, 2016 at 1:27 am

My man Thomas. Looking good with a perfect air squat.

KOBRA says:

June 30, 2016 at 1:54 am

We can all strive to have an air squat like this. Master the basics. Solid Thomas!

KOBRA says:

June 30, 2016 at 1:58 am

A. 135(3) - 145(2) - 155(1) - 165(x) - 165(x)

B. 18:37 RX+ @ 115(4)

C. 50 GHDs + 30 Hip Extensions = Completed

CoachDB says:

June 30, 2016 at 1:58 am

Thomas has one heck of a CrossFit Handshake. Looking good. Snatch away today CFHSV.

Jeremy Millich says:

June 30, 2016 at 4:13 am

7:00am Class:
A: 145(3)-165(2)-175(1)-185(1)-190(x)
B: 13:52, RX+ @155(1)
C: Core complete w/ghds + hip extensions
- Thomas looking solid!
- Thinking of you Patty!

Nolan says:

June 30, 2016 at 5:11 am

A. 115(3) 125(2) 135(1) 140(1) 145(1)

B. 17:38rx @ 135

C. Completed

Praying for and thinking of you sweet Patty!

Nathaniel says:

June 30, 2016 at 6:22 am

A. 175

B. 12:43 rx + @155

C. Complete

Mimi says:

June 30, 2016 at 6:49 am

A: 65(3)-75(2)-80(1)-85(1)-90(x)
B: 20:25 rx at 75#
C: 20 GHD/30 abmat/35 back extensions
Thomas always displays incredible flexibility and form on all things CrossFit!