January 2016

WOD: A. In 15 minutes, build up to a 20RM deadlift B. 4 rounds for time of: 15 calorie row RX+ 20 calorie row (55 and over 10 calorie row) 10 deadlift 275/185 RX+ 315/215 (55 and over 225/155) 15 toes to bar RX+ 20 toes to bar (55 and over 10 toes to bar) Congratulations to […]

WOD: “CrossFit Total” 15 minutes: 3 attempts at the back squat 15 minutes: 3 attempts at the shoulder press 15 minutes: 3 attempts at the deadlift The order for performing the 3 lifts will be squat, press, then deadlift. The best single attempt for each of the 3 lifts are added together for the CrossFit Total.

WOD: A. OHS: 6 – 4 – 2 – 1/2 – max reps E2:30MOM In 10 minutes, build up to a heavy squat snatch, work on and warm up muscle-ups and chest to bar pull-ups B. Masters Qualifier Event #2 2014: “Amanda” 9 – 7 – 5 reps for time of: muscle-ups (55 and over chest

WOD: A. Hang Power Clean: 3 – 2 – 1 – 1 – 1 E2MOM B. For Time: 800m run 21 hang power clean 115/80 RX+ 145/105 21 hand release push-up or HSPU 600m run 15 hang power clean 115/80 RX+ 145/105 15 hand release push-ups or HSPU 400m run 9 hang power clean 115/80 RX+

WOD: A. Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. 2 rounds for time of: 50 WBS 20/14 10’/9′ (55 and over 20/10 9′) 50 pull-ups 50 box jumps 24″/20″ (step ups okay) Check out Mason Dixon’s menu for next week. feb 1 To place an order, click here.

WOD: A, Bench Press: 3 – 2 – 1 – 1 – 1 E3MOM Bench Press Finisher: max reps at 135/95 or 115/80 or 95/65 or 75/55 or 65/45 *goal is 20 or more reps* B. For Time: 500m row 50 ab-mat anchored sit-ups RX+ Military 400m row 40 ab-mat anchored sit-ups RX+ Military 300m row

WOD: A. Strict Press: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. 15 minute AMRAP of: 30 double unders 1 squat clean 3 hang power clean 5 shoulder to overhead 225/155 or 205/140 or 185/125 or 155/105 or 135/95 or 115/80 or 95/65 or 85/60 **RULES** Use as heavy load as possible,

WOD: A. Back Squat: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. “Super Spicy Sprints” by DB 1 round for time of: 7 front squats 135/95 RX+ 165/115 (55 and over 115/75) 11 pull-ups RX+ chest to bar 7 over the bar burpees rest 2 minutes 2 rounds for time of: 7 front squats

WOD: “HANSEN” 5 rounds for time of: 30 KBS 32kg/24kg 30 burpees 30 GHD sit-ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew

WOD: “Running Downhill” by DB For Time: 800m run 10 OHS 115/80 RX+ 135/95 (55 and over 95/65) 800m run 15 strict pull-ups RX+ L-sit pull-ups (55 and over regular pull-ups) 600m run 10 front squat 115/80 RX+ 135/95 (55 and over 95/65) 600m run 15 chest to bar pull-ups 400m run 10 back squats 115/80