Wednesday, September 7 2016

Posted by Mandee on September 6th, 2016

29 responses

WOD: A. Strict Press: 6 - 4 - 2 - 2 - 2 E3MOM B. 12 minute AMRAP of: 12 push press 95/65 RX+ 115/80 (MRX 75/55) OR 12 HSPU RX+ ring or free standing HSPU (MRX 2"/4" rise) 6 overhead stationary lunges, alternating 95/65 RX+ 115/80 (MRX 75/55) 12/10 calorie row C. Core Development: 75 sit-ups, any style 25 reverse rower tucks Check out Mason Dixon's menu for next week. Sept 12 To place an order, click here!

29 responses to "Wednesday, September 7 2016"

KOBRA says:

September 6, 2016 at 3:52 pm

Melissa! This lady knows how to redline and does it often! Bring the pain girlfriend!

Wendy says:

September 6, 2016 at 3:56 pm

This girl is beautiful inside and out:)
Looking strong HOTTTTTTT mama!!!!!!!

Haley says:

September 6, 2016 at 3:56 pm

Mel!!!!! She's an awesome athlete, mommy, and the best friend a girl could ask for! Keep getting it Mel! Watch out 3:15ers!

Lisa T. says:

September 6, 2016 at 4:16 pm

Mel! That's my friend right there, y'all!!! Looking good, Momma! You're strong and wonderful and I love that we have so much fun together. Thanks for always letting me dance for you, with you, around you...

Mandee says:

September 6, 2016 at 4:16 pm

Melissa D! This girl doesn't know how to not give it her all! Always working hard and boy does it show! Keep killing it Melissa! :)

Nathaniel says:

September 6, 2016 at 4:17 pm

Oh she bad...in a good way ? Melissa D. is CrossFit! Stay on your grind homegirl!

Tricia says:

September 6, 2016 at 4:19 pm

Looking fierce Mel!!! And then somehow looking like a HOTTTTT mama (agree with Wendy) after the the WOD. You're showing out for that hot stud in the bandana in the background - LOL!!!!!!

Dani says:

September 6, 2016 at 4:35 pm

I got a mega crush on Mel! She's kind, hilarious, beautiful and strong. She's a wonderful Momma and friend too. Keep showing out sweets!

Candace says:

September 6, 2016 at 4:37 pm

You go girl! Always inspiring to watch you do your thing.

DB says:

September 6, 2016 at 6:23 pm

SHE MAKES ME VERY PROUD!!!

Summer says:

September 7, 2016 at 12:58 am

She's always been a CFer I look up to so, it's awesome to get to train with her now and try to keep up!

Flying J says:

September 7, 2016 at 2:38 am

With a smile- Strong and Silent WOD killer. Go M.

Dani says:

September 7, 2016 at 3:30 am

Great job coaching today John!! You're a peach in the early morning :)

BP says:

September 7, 2016 at 3:41 am

A. 135(6)-145(4)-155(2)-165(2)-155(2)
B. 5+6 RX w/ PP
C. 50 GHDs , 25 unanchored SU

Courtney says:

September 7, 2016 at 4:37 am

Looking amazing and being amazing... Two things you do on the daily.

Regina says:

September 7, 2016 at 4:58 am

Melissa is fast and strong, but watch out, that cute baby of hers is already strategizing her future wods and she's bound to be a super-athlete in just a few years!

Bradley says:

September 7, 2016 at 4:58 am

Looking good Melissa! That is one strong lady.

A. 125(6) - 135(4) - 140(2) - 150(2) - 140(2)

B. 6 Rx+ (6 Freestanding HSPU and 115# Lunges)

C. 25 GHDs/25 Military Anchored/25 GHDs/25 Rower Tucks

CJ VK says:

September 7, 2016 at 5:46 am

A. All reps at %
B. 4+7 Rx HSPU's

Clair says:

September 7, 2016 at 6:06 am

Great picture, Melissa. I love when I have the opportunity to workout with this lady. She is always pushing herself and pushes me! Keep up the great work, Melissa!
A.65(6)70(4)75(2)80(2)80(2)
B.4+4 Rxd HSPU
C.25 butterfly situps/25 GHDs/25 military/25 rower tucks
Great morning and thanks for the coaching, John!

fleming says:

September 7, 2016 at 9:07 am

Melissa! Looking fierce and beautiful at the same time! Alwas pushing it too!! She's baaaaaack!!!! Go Melissa!

Steve Price says:

September 7, 2016 at 10:20 am

A. 115 x 6, 125 x 4, 135 x 2, 145 x 2, 150 x 2

B. 4 + 19 Rx+

Steve Price says:

September 7, 2016 at 10:27 am

Great job Bradley !! Strong, Strong, Strong!

Mimi says:

September 7, 2016 at 11:15 am

A: 65(6)-70(4)-75(2)-80(2)-85(2)
B: 3+21 RX HSPU
C: had to go get kids :-/
Love having Mel D. hanging in the 3:15 crew now!!! Such a strong lady and a fierce competitor!

Matt says:

September 7, 2016 at 12:24 pm

A) 145x6, 155x4, 165x2, 175x2, 165x2
B) 4+4 RX with HSPU
C) 50 GHDs, 25 Reverse Rower Tucks

Shana says:

September 7, 2016 at 1:48 pm

A: 85(6) 90(4) 95(2) 100(2) 105(2)

B: 4+4 RX+ w/FHSPU

Love working out with Melissa D! Strong, sweet friend!

Brian A says:

September 7, 2016 at 2:01 pm

A. 6@135, 4@155, 2@165, 2@175, 2@165
B. 5+0 RX+ (free standing HSPU)

Jeremy M. says:

September 7, 2016 at 2:55 pm

6:15pm Class:
A: 130(6)-145(4)-160(2)-170(2)-175(2)
B: 6 rds even, RX w/hspus
C: 25ghds-25 unanchored military abmat sit-ups-25ghds-25rower knee tucks
- Great class Bradley! Fun warmup! Thanks for the push and the push from Kodi! Melissa is one bad gal! I haven't the pleasure of working out along side of her in quite some time, but when I did, she was one tough athlete!

Mac says:

September 7, 2016 at 3:02 pm

155-165-175-185-175

5 rx+ free hspu

Eric says:

September 7, 2016 at 3:07 pm

175-185-195-205-X
4+18 HSPU and 115 Lunges

Wednesday, September 7 2016

29 responses to "Wednesday, September 7 2016"

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