March 2016

A. EMOM x 6 minutes: odd minute = 1 power clean to 1 hang squat clean even minute = rest/add weight EMOM x 6 minutes odd minute = 1 squat clean even minute = rest/add weight B. “ELIZABETH” 21-15-9 reps for time of: squat clean 135/95 ring dips Check out Mason Dixon’s menu for next […]

A. Push Press: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. “Mork and Mindy” by DB 3 rounds for time of: 10 ground to overhead 135/95 RX+165/115 (55 and over 105/70) 2 rounds of 5 pull-ups, 10 push-ups, 15 air squats C. Core & Shoulder Development: 25 evil wheels 25

WOD: “The CHIEF” max rounds in 3 minutes of: 3 power cleans 135/95 6 push-ups 9 squats rest 1 minute *repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893,

WOD: A. EMOM x 10 minutes: odd min = 5-20 HSPUs or push-ups or dips or a mix of these moves even min = rest B. 5 rounds for time of: 200m run 10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 250m row 10 box jumps 24″/20″ RX+ 30″/24″ (55 and over step ups okay)

OPEN WOD 16.4 13 minute AMRAP of: 55 deadlifts 225/155n (masters 55+ and teens 16-17 185/125) 55 WBS 20/14 10’/9′ (masters 55+ 20/10 9′) 55 calorie row 55 HSPU (masters 55+ push press 95/65) Check out Mason Dixon’s menu for next week. March 21 To place an order, click here!

WOD: “The Feast of Saint Patrick” by DB For time: 800m Gaelic Get Away Run 17 Green Goblet Squats 24/16kg RX+32/24kg (55 and over 20/12kg) 17 Irish KB swing 24/16kg RX+32/24kg (55 and over 20/12kg) 1000m Isle of Man Row 17 GHD Shamrock sit-ups (55 and over ab-mat sit-ups) 17 St. Patrick Power Snatches 95/65 RX+

WOD: A. Strict press: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 11 minute AMRAP of: max reps barbell hang clean & jerk 135/95 RX+175/110 (55 and over 115/75) or max reps dumbbell or KB hang clean & jerks 55/35lbs or 24/16kg RX+75/45lb or 32/20kg (55 and over 45/25lbs or 20/12kg)

WOD: A. Snatch (power or squat): 3 – 2 – 1 – 1 – 1 – 1 E2MOM B. 10 minute AMRAP of: 1 snatch (power or squat) 135/95 (55 and over 115/75) 10 pull-ups 15 wall balls 20/14 10’/9′ (55 and over 20/10 9′) 35 double unders rest 3 minutes, then: 5 minute AMRAP of: 1 snatch

WOD: A. Deadlift: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 3 rounds for time of: 24 calorie row 12 toes to bar 9 HSPU (55 and over 4″ rise) 6 deadlifts 275/185 (55 and over 245/155) C. Core & shoulder development: 25, 50, 75 or 100 GHD sit-ups for time

WOD: “Nicole” 20 minute AMRAP of: 400m run max rep pull-ups Score = total pull-ups completed in 20 minutes REMINDER: We will be hosting the Open at 1pm today! Barbell Club is canceled.