April 2016

Complete the following for time of: 800m run 25 overhead stationary lunges 45/35 lb. plate RX+ 55/45 lb plate (55 and over 35/25 lb. plate) 5 over the bar burpees 25 hang power snatch 95/65 RX+ 115/80 (55 and over 75/55) 5 over the bar burpees 25 WBS 20/14 10′ (55 and over 20/10 9′) […]

A. 2 minute max kettlebell swings (athlete chooses load) rest 3 minutes 500m row for time: B. Deadlift = 5 sets of 5 reps E2MOM C. 8 minute AMRAP of: 15 calorie row 5 deadlift 275/175 RX+335/215 (55 and over 225/135) 30 double unders 10 kettlebell swings 24/16kg RX+32/24kg (55 and over 20/12kg) D. Core Development: 30

WOD: A. In 10 minutes build up and establish both a 1 rep max bench press and 1 rep max weighted pull-up/chin-up B. “LYNNE” 5 rounds for max reps of: bench press (bodyweight) pull-ups Rest exactly 3 minutes between each round Check out Mason Dixon’s menu for next week. 4-25 To place an order, click here.

WOD: “The Bear Complex” 5 rounds for time: power clean to front squat to push press to back squat to back rack push press or jerk *For each round repeat the above complex 7 times. Rest 3-5 minutes between rounds. Score is the max weight successfully lifted for 7.

A. Hang Power Clean: 3 – 2 – 1 – 1 – 1 E2MOM B. 5 sprint rounds w/decreasing rest times: 3 burpee pull-ups RX+ 3 muscle-ups (bar or ring) 6 hang power cleans 135/95 RX+185/125 (55 and over 105/70) 9 box jumps/step-ups 24/20″ RX+ 30/24″ 12 wallballs 20/14 lbs. 10/9′ RX+ 11/10′ (55 and

A. Master Qualifier Event 1, 2014 In 15 minutes establish a 1 rep max clean (power, squat or split) B. Master Qualifier Event 3, 2015 2 rounds for time: 1,000 meter row 50 thrusters 65/45 lbs. (55 and over 45/35 lbs.) 30 chest to bar pull-ups (55 and over pull-ups) CFHSV Running & Endurance WOD: Work-Rest 2:1

A. In 15 minutes establish a 1 rep max deadlift (sumo or regular) B. Master Qualifier Event 4, 2015 21-15-9 reps for time of: Deadlifts 225/155 lbs. (50-59: 185/135) (60 and over: 155/105) Box Jumps/Step-ups 24/20″ (6o and over 20″) Handstand Push-ups (50-59: 2″ rise) (60 and over: 4″ rise) Check out Mason Dixon’s menu

A. Bench Press = 5 sets of 5 reps E2MOM B. For time: 800m run 25 hand release push-ups 25 pull-ups 400m run 20 hand release push-ups 20 pull-ups 200m run 15 hand release push-ups 15 pull-ups 100m run 10 hand release push-ups 10 pull-ups C. Core Development: 1-2 rounds not for time: 1 minute

A. Back Squat: 5 sets of 5 reps E2MOM B. “KettleBell Killed the CrossFit Star” by DB For time: 13 KB swings 24/16 RX+32/24 1 goblet squat 24/16 RX+32/24 12 KB swings 2 goblet squats 11 KB swings 3 goblet squats *continue pattern until 1 KB swing and 13 goblet squats is completed* C. Core,

WOD: With a continuously running clock: 00:00 – 01:00 max reps overhead squats 01:00 – 02:00 rest 02:00 – 03:00 max reps overhead squats 03:00 – 04:00 rest 04:00 – 05:00 max reps front squats 05:00 – 06:00 rest 06:00 – 07:00 max reps front squats 07:00 – 08:00 rest 08:00 – 09:00 max reps back