Wednesday, August 10 2022

Posted by Mandee on August 9th, 2022

27 responses

Back Squat Build Up E3MOM

12 - 8 - 6 - 3 - 3

"Double Duel" by DB

6min AMRAP:

Row 1000m MRX Row 800m

Max Reps Squat Cleans

Rest 3min

6min AMRAP:

Run 800m MRX Run 600m

Max Reps Hang Squat Cleans

Barbell Weight = 115/80 RX+155/105 MRX 95/65lbs

**Athletes can start with either the Row or Run AMRAP then switch**

Core & Squat Development

20 V-Ups
40 Bulgarian Split Squats (20 ea) w/DBs

20 GHD Sit-ups
40 Cossack Squats (20 ea)
20 Weight Plate Ground to Overhead 55/45 - 45/35 - 35/25lbs

20 Weight Plate Overhead Squats

27 responses to "Wednesday, August 10 2022"

Champ says:

August 9, 2022 at 3:11 pm

Duke, Pmac, 5, Red Cap, 18, 20, Yo Granddaddy - he’s all that and then some.

Nathaniel says:

August 9, 2022 at 3:50 pm

My man. Ain’t nobody like ‘em

Mandee says:

August 9, 2022 at 3:55 pm

I know that walk. I know that headband, I know that hair, and I sure know that walk. I could go on and on and on….so I’ll just say this. I love this man, and I’m forever grateful for our friendship. There’s nobody like him. Our days wouldn’t be the same without you, Paul. ☺️

Matt says:

August 9, 2022 at 4:03 pm

The GOAT.

steve price says:

August 9, 2022 at 8:43 pm

Just talking about this multiple times CrossFit Games athlete to a drop-in today !!! Ya don’t get no better than Paul “Duke” McCrary !!!!!

Eric says:

August 10, 2022 at 12:56 am

The OG, 🐐, superhuman human!

Alex says:

August 10, 2022 at 2:15 am

225(12)-275(8)-315(6)-355(3)-385(1.5…😵)
40 Rx+ (run/HSC, then row/SC)

Hal says:

August 10, 2022 at 2:22 am

Big Duke 6

A. 135 - 185 - 225 - 255 - 275

B. 25 rx+ (🏃‍♂️ then 🚣‍♂️)

C. Complete

Matrice says:

August 10, 2022 at 3:24 am

Paul.. always giving people a run for their money on the floor!

A. Complete
B. 26 rx+

Eugene M. says:

August 10, 2022 at 5:47 am

A: 155(12),205(8),245(6),315(3),350(3)
B: 30 Rx+ (Run/HSC-17, Row/SC-13)
Glad Alex was there to help with my math, my legs were saying I did a million reps

Jamie Cherrypicker says:

August 10, 2022 at 6:15 am

One day you'll catch up Paul. Always fun to see you in the gym when I catch you. You always bring the double unders.

Clair says:

August 10, 2022 at 6:46 am

Awesome man and competitive athlete in that picture!
A. 105
B. 17 rxd

CJ VK says:

August 10, 2022 at 7:06 am

185(12)-225(8)-255(6)-275(3)-305(3)
26 rx+
run: 3:39 / 15 HSC
row: 3:38 / 11 SC

Jason Morgan says:

August 10, 2022 at 7:24 am

Redcap don't tap! Thankful for this guy... always telling me what to do... but it makes me better. Eeerbody need a little redcap in their life. Hit that like button.

A. 135 - 155- 185 - 205 - 225
B. 10 | 6 Rx+ (Run then Row)

Bradley says:

August 10, 2022 at 7:47 am

Legend. Can’t say enough good things about this man. Blessed to call this man a friend. CFHSV would not be the same without you. Keep working hard red cap!

A. 205(12) - 255(8) - 285(6) - 320(3) - 355(3)PR

B. Flow of a future WOD I will miss.

Duke says:

August 10, 2022 at 7:48 am

175-205-225-255-275
17run8row@115

Duke has a lot of support. I appreciate it too

Damian says:

August 10, 2022 at 8:18 am

Good dude right there.

135(12)-135(8)-165(6)-185(3)-205(3)

34 Rx
run: Just over 3 mins/22 HSC
row: Just over 4 mins/12 SC

First run in 7 weeks after my foot injury. Didn't feel a thing in the run besides being out of shape from not running and whiskey.

Bailey says:

August 10, 2022 at 12:01 pm

A. 300 for 3 (PR)
B. Training 😜

There ain’t no one like him. Paul is funny, easy going, and the best athlete I know. He makes training so much more fun, glad to know you Paul!

Harris Baker says:

August 10, 2022 at 12:12 pm

185 (12) - 235 (8) - 275 (6) - 335 (3) - 355 (3)

38 RX + (run then row)

Don K says:

August 10, 2022 at 1:10 pm

All of the above, Duke! Appreciate you a lot!

Daddy says:

August 10, 2022 at 2:29 pm

135-185-225-315-405
48rx+

All do respect to granddaddy…daddy was back in the house today.

Nathaniel says:

August 10, 2022 at 2:35 pm

A. 185(12) - 205(8) - 225(6) - 255(3) - 300(3)

B. 36 rx+

steve price says:

August 10, 2022 at 2:37 pm

A. 225x12, 275x8, 305x6, 340x3, 365x3

B. Just did the row portion Rx+ , 11 reps
The “Force” was not with me today 😉

Mandee says:

August 10, 2022 at 2:40 pm

A. Front squats: 85(12) - 115(8) - 155(6) - 180(3) - 190(3)
B. 31 RX+

Freeman says:

August 10, 2022 at 3:28 pm

Can’t say enough good things about this guy. Keep it going man

205x12, 255x8, 295x6, 325x3, 335x2 (missed 3rd)

35Rx+

Duke says:

August 10, 2022 at 3:29 pm

Force was with you on those back swuats

JJ Millich says:

August 10, 2022 at 4:36 pm

A: 185(12)-215(8)-255(6)-285(3)-300(1)
B: 33 reps total
1: 18, RX+ (Run)
2: 15, 155# and 2km Bike ilo 1km Row

Wednesday, August 10 2022

27 responses to "Wednesday, August 10 2022"

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