March 2016

WOD: “Cardio Collapse” by DB 4 rounds for time of: 40 double unders or 30 ski/mogul jumps 10 deadlifts 225/155 (55 and over 185/115) 400m run 40 double unders or 30 ski/mogul jumps 400m row 10 burpee toes to bar Check out Mason Dixon’s menu for next week. April 4 To place an order, click here!

WOD: A. EMOM x 6 minutes even = 2 power snatch odd = 2 hang squat snatch rest 3 minutes, adjust weights… EMOM x 6 minutes even = 1 power snatch odd = 1 hang squat snatch B. 12 minute AMRAP of: 6 handstand push-ups RX+ 6 strict HSPU (55 and over 4″ rise) 6 dips (bar or

WOD: A. Cluster Training = 1 squat clean to 1 hang squat clean to 1 shoulder to overhead E2MOM x 6 sets B. 4 sprint sets for time: 6 burpee box jumps 24″/20″ 6 hang squat cleans 95/65 or 115/80 or 135/95 or 155/105 or 185/125 6 over the bar lateral burpees 6 shoulder to overhead

WOD: 0:00 – 2:00 run 400m to max double unders 2:00 – 12:00 establish a 1 rep max bench press 12:00 – 14:00 max reps hand release push-ups 14:00 – 24:00 establish a max cluster of 1 power snatch to 1 overhead squat to 1 hang squat snatch 24:00 – 28:00 run 800m to max knees

WOD: A. Jerk: 3 – 2 – 1 – 1 – 1 – 1 E2MOM B. For time: 5 thrusters 95/65 (55 and over 75/55) or dumbbell thruster 35/25 1 rope climb 15′ (55 and over 1 rope climb 10′) 10 thrusters 95/65 (55 and over 75/55) or dumbbell thrusters 35/25 2 rope climbs 15′ (55 and over 2 rope

Reminder: regular classes are canceled today in observance of Easter. We will be hosting The Open at 3pm!

WOD: A. 5 rounds for load E5MOM = 25 minutes 10 box jumps 24/20″ (55 and over 20/18″) 6 deadlifts to 5 hang power clean to 4 shoulder to overhead 10 box jumps 24/20″ (55 and over 20/18″) B. Core & Shoulder Development: 30 walking double kb overhead lunges 30 GHD sit-ups 30 double kb romaninan

OPEN WOD 16.5 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: thrusters 95/65 (masters 55+ 65/45) bar facing burpees Check out Mason Dixon’s menu for next week. March 28 To place an order, click here.

WOD: A. Athlete’s Choice: back squat or front squat = 5 – 3 – 2 – 1 – 1 – 1 E2MOM B. 4 minutes as many rounds as possible of: 500m row 10 wallballs 20/14 lbs. 10/9′ (55 and over 20/10 9′) max reps sumo deadlift high pull 75/55 or 95/65 rest 3 minutes 4 minutes as

A. EMOM x 10 minutes: odd minute = 4-10 pull-ups or 2-5 muscle-ups even minute = 1 power snatch to 1 hang power snatch to 1 overhead squat B. 4 rounds for time of: 400m run 1 power snatch 95/65 RX+135/95 (55 and over 75/55) 2 hang power snatch 95/65 RX+135/95 (55 and over 75/55)