June 2015

WOD: A. Back Squat: 10 – 5 – 1 – 10 – 5 – 1 E2:30MOM B. 3 rounds for time of: 10 power snatch 95/65 RX+ 135/95 (55 and over 75/55) 5 OHS 95/65 RX+ 135/95 (55 and over 75/55) 50 double unders “FINISHER” Exactly 2 minutes after completion of the WOD: 1 minute max […]

WOD: “GI JANE” 100 burpee pull-ups for time or… “RAMBO” by DB 100 burpee chest to bar for time or… “GENERAL PATTON” by DB 50 burpee muscle-ups for time Check out next week’s Mason Dixon menu! july 6 Click here to place an order. All classes are canceled this Saturday, July 4th and Sunday, July 5th for

WOD: Complete the following for time of: 25 sumo deadlift high pull 75/55 RX+ 95/65 1200m run 25 HSPU or 5 wall walks RX+ 150′ handstand walk 25 Military anchored ab-mat sit-ups RX+ 25 GHD sit-ups 20 sumo deadlift high pull 75/55 RX+ 95/65 800m run 20 HSPU or 4 wall walks RX+ 100′ handstand walk

WOD: A. In 12 minutes, build up to a 1RM power snatch B. 14 minute AMRAP of: 4 strict pull-ups RX+ 4 muscle ups (55 and over 4 pull-ups) 4 power snatch 115/80 RX+ 145/100 (55 and over 95/65) 4 strict HSPU RX+ 4 strict 4″ deficit HSPU (55 and over HSPU with 4″ rise) 40

WOD: “Tommy V” For time: 21 thrusters 115/75 12 rope climbs 15′ 15 thrusters 115/75 9 top climbs 15′ 9 thrusters 115/75 6 rope climbs 15′ Enlarge image Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We’re asking the CrossFit community to

WOD: A. 2 squat clean and jerks EMOM for 8 minutes B. Complete the following for time of: Row 800m or Run 800m 35 WBS 20/14 10’/9′ Run 800m or Row 800m (opposite of last) 35 thrusters 75/55 Row 400m or Run 400m (opposite of last) 20 WBS 20/14 10’/9′ Run 400m or Row 400m (opposite

WOD: A. In 15 minutes, build up and achieve a 1RM OHS B. 4 rounds for time of: 16 pull-ups RX+ 16 strict pull-ups 4 OHS 135/95 RX+ 185/125 (55 and over 95/65) REMINDER: Jerk Workshop this Saturday at 11am! Counts as a regular visit for Gold and Silver Athletes, $15 for Bronze. Sign up on MBO

WOD: A. Deadlift: 5 sets of 5 reps E2:30MOM B. 15 minute AMRAP of: 30 double unders 5 left leg deadlifts 115/80 RX+ 155/105 (55 and over 95/65) 5 power clean 115/80 RX+ 155/105 (55 and over 95/65) 5 left leg lunges, front rack 30 double unders 5 right leg deadlifts 115/80 RX+ 155/105 (55 and

WOD: A. Back Squat: 5 sets of 5 reps E2:30MOM B. 3 rounds for time of: 400m run 21 KBS 24kg/16kg RX+ 32kg/24kg 15 goblet squats 24kg/16kg RX+ 32kg/24kg 9 chest to bar pull-ups RX+ 9 muscle-ups (bar or ring)

WOD: A. In 12 minutes build up and achieve a 1RM strict press B. 10 minute AMRAP of: 10 double push-up burpees 10 toes to bar 10 shoulder to overhead 75/55 RX+ 95/65 C. Accumulate 1 minute right side high plank hold 25 GHD sit-ups or ab-mat sit-ups Accumulate 1 minute left side high plank hold