July 2015

WOD: A. Shoulder to OH – OH Lunge – Shoulder to OH – Squat – Shoulder to OH complex In 12 minutes, build up to a max weight of 1 shoulder to overhead, to 1 OH right leg lunge, to 1 OH left leg lunge, to 1 shoulder to overhead to 1 front squat to 1 […]

WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 reps of: OHS 75/55 or 95/65 RX+ 115/80 pull-ups RX+ chest to bar 400m run 1-2-3-4-5-6-7-8-9-10 reps of: Sumo Deadlift High Pull 75/55 or 95/65 RX+ 115/80 toes to bar Check out Mason Dixon’s menu for next week! August 3 To place an order, click here. Orders due

WOD: A. EMOM for 6 minutes Clean & Jerk Training Even Min: 1 hang power clean to 1 power jerk Odd Min: 1 squat clean to 1 split jerk rest 3 minutes and adjust weight Repeat EMOM for 6 minute training at a heavier weight B. Hang Clean & Jerk “Annie” For Time: 10 hang clean & jerks

WOD: A. Bench Press: 8 -6 -4 -2 – 1 E2:30MOM B. 5 rounds for time of: 15 KBS 24kg/16kg RX+ 32kg/24kg 55+ 20kg/12kg 15 HSPU or Push Press 95/65 RX+ Deficit HSPU on 45/25 plates 400m run Check out Mason Dixon’s menu for next week! August 3 To place an order, click here.

WOD:Sprint Sets: For Time: 250m row 15 pull-ups RX+ chest to bar 9 thrusters 95/65 RX+ 115/80 (55 and over 75/55) rest 3 minutes 9 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 15 pull-ups RX+ chest to bar 250m row rest 3 minutes Repeat all above one more time for a total of 2 Double “Finisher” After last sprint set, rest

WOD: A. EMOM for 6 minutes Snatch Training Even Minute: 1 power snatch to 1 snatch balance @60-75% Odd Minute: 1 squat snatch to 1 OHS @60-75% rest 3 minutes, adjust weights EMOM for 6 minutes Snatch Training Even Minute: 1 power snatch to 1 snatch balance @70-85% Odd Minute: 1 squat snatch to 1 OHS@70-85%

WOD: “Lumberjack 20″ For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20 chest to bar pull-ups 400m run 20 box jumps 24” 400m run 20 squat cleans 115/75 400m run On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan

WOD: A. In 12 minutes, build up to a 1RM clean & jerk B. “ROPE CLEAN” CF Games WOD 2011 For Time: 5 rope climbs 15′ 5 clean & jerk 145/115 4 rope climbs 15′ 4 clean & jerk 165/125 3 rope climbs 15′ 3 clean & jerks 185/135 2 rope climbs 15′ 2 clean &

WOD: “DOWN & BACK CHIPPER” CF Games Masters WOD 2014 For time: 50 over the box jumps 24″/20″ 25 toes to bar 50 WBS 20/14 10′ 25 ring dips 50 WBS 20/14 10′ 25 toes to bar 50 over the box jumps 24″/20″ **Ages 50-59, rep scheme is 40/20/40/20/40/20/40 ***Ages 60+, rep scheme is 40/20/40/20/40/20/40, step

WOD: A. In 15 minutes, build up to a 3RM TnG Snatch OR 3RM TnG Deadlift B. SPRINT CHIPPER CF Games WOD 2013 21 med ball GHD sit-ups 20/14 15 snatches 165/100 9 burpee bar muscle-ups OR CF Games WOD 2008 5 rounds for time of: 5 deadlifts 275/185 10 burpees Core Development Accumulate 1 minute