August 2016

WOD: A. Front Squat: 6 – 5 – 4 – 3 – 1 E3MOM B. 14 minute AMRAP of: Buy-in: 300′ bear crawl RX+ 100′ handstand walk then, 6 front squats 155/105 RX+ 185/125 (MRX 115/75) 9 HSPU RX+ parallette HSPU (MRX 2″/4″ rise) 54 double unders RX+ 15 triple unders (MRX 27 double unders) C. […]

WOD: With a continuously running clock for best times and max reps: 0:00 – 6:00 – run 800m for time 6:00 – 7:00 – max reps bar muscle ups or chest to bar pull-ups 7:00 – 9:00 – rest 9:00 – 13:00 – run 600m for time 13:00 – 14:00 – max reps toes to bar 14:00 – 16:00

WOD: A. 15 minutes to achieve a ax load Turkish get-up for the left and right arm B. 2 rounds for time of: 250m row 25 Russian KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 25 Military ab-mat sit-ups, anchored RX+ GHD sit-ups 200m run 20 deadlifts 95/65 RX+ 115/80 (MRX 75/55) 20 hang power cleans 95/65 RX+

WOD: “Christine” 3 rounds for time of: 500m row 12 deadlifts at bodyweight for males/75% bodyweight for females 21 box jumps or step-ups 24″/20″

WOD: “Fran” 21 -15 – 9 reps for time of: thrusters 95/65 pull-ups

WOD: “Metabolic Magic” by DB 5 minute AMRAP of: Buy-in: 400m run, then 11 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 7 burpees rest 3 minutes 5 minute AMRAP of: Buy-in: 400m run, then 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (MRX 20/10 9′) 7 toes to bar rest 3 minutes 5 minute AMRAP of: Buy-In: 400m run, then 11 KBS

TEAM WOD 1: 10 minute AMRAP of: max calorie row Partner 1: row 12/10 calories Partner 2: row 12/10 calories rest 10 minutes and build up to WOD weight TEAM WOD 2: 20 minute AMRAP of: Partner 1 completes: 6 pull-ups 10/7 barbell push-ups 8 deadlifts 185/125 (MRX 135/95) then switch: Partner 2 completes: 6 pull-ups 10/7 barbell push-ups 8 deadlifts

WOD: A. OHS: 6 – 5 – 4 – 3 – 1 E3MOM B. “NANCY” 5 rounds for time of: 400m run 15 OHS 95/65 Check out Mason Dixon’s menu for next week. AUg 29 To place an order, click here! REMINDER: Rope Climb WorkshopSaturday, August 27th at 11AM!Counts as a regular visit for Gold and Silver

WOD: A. Push Press: 6 – 5 – 4 – 3 – 1 E3MOM B. For Time: 3 muscle-ups (ring or bar) (MRX 3 pull-ups and 3 dips) 6 push press 135/95 (MRX 95/65) 60 double unders 6 push press 135/95 (MRX 95/65) 3 muscle-ups (ring or bar) (MRX 3 pull-ups and 3 dips) rest 2 minutes 6

WOD: A. Build up to a max hang power clean to a TnG power clean E2MOM for 10 minutes B. 20 minute AMRAP of: 30 power cleans 135/95 (MRX 95/65) 20 burpee box jumps / step-ups 24″/20″ (MRX 20″/18″) 30 hang power cleans 135/95 (MRX 95/65) 20 calorie row 15 power cleans 135/95 (MRX 95/65) 10