August 2016

WOD: A. Cluster Build Up: 1 power snatch to 1 hang power snatch E2MOM x 5 sets B. 10 rounds for time of: 1 power snatch 95/65 RX+ 135/95 (MRX 75/55) 3 hang power snatch 6 chest to bar pull-ups RX+ 3 ring muscle-ups (MRX 6 regular pull-ups) 8 over the bar burpees C. Core & […]

WOD: “KELLY” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′ Check out Mason Dixon’s menu for next week. Aug 15 To place an order, click here!

WOD: A. In 15 minutes, establish a 1RM front squat B. “Double Duel” by DB 6 minute AMRAP of: 1000m row (MRX 800m row) max reps squat cleans 115/80 RX+ 155/105 (MRX 95/65) rest 3 minutes 6 minute AMRAP of: 800m run (MRX 600m run) max reps hang squat cleans 115/80 RX+ 155/105 (MRX 95/65) C. Core and

WOD: A. In 16 minutes, establish a 1RM push press and a 1RM jerk B. 3 minute AMRAP of: 3 shoulder to overhead 155/105 RX+ 185/125 (MRX 125/85) 6 ring dips RX+ muscle up into 6 dips (MRX bar dips) 30 double unders rest 2 minutes 3 minute AMRAP of: 3 shoulder to overhead 155/105 RX+ 185/125 (MRX

WOD: “Michael” 3 rounds for time of: 800m run 50 hip or back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.The price of freedom, and

WOD: “The Golden Grip” by DB 5 rounds for time of: 5 burpee box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″ step ups) 5 left arm Russian swings 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 100m kettlebell farmers carry left arm 5 left arm Russian swings 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 5 right arm Russian swings 24kg/16kg RX+ 32kg/24kg

WOD: A. In 16 minutes, establish a 1RM OHS and 1RM thruster B. For Time: 21 OHS 95/65 (MRX 75/55) 15 chest to bar pull-ups 9 HSPU (MRX 2″/4″ rise) 15 OHS 95/65 (MRX 75/55) 9 chest to bar pull-ups 21 HSPU 9 OHS 95/65 (MRX 75/55) 21 chest to bar pull-ups 15 HSPU **RX+ all

WOD: A. In 16 minutes, establish a 1RM power snatch and a 1RM squat snatch B. TEAM WOD For Time: 60 hang power snatch 95/65 (MRX 75/55) run 200m as a team 60 WBS 20/14 10’/9′ (MRX 20/10 9′) run 200m as a team 60 toes to bar run 200m as a team 60 ground to

WOD: A. In 15 minutes, establish a 1RM bench press B. 2 minute AMRAP of: 5 power cleans 115/80 (MRX 95/65) 5 strict press 115/80 (MRX 95/65) 5 barbell push-ups (MRX regular push-ups) rest 2 minutes 3 minute AMRAP of: 7 power cleans 7 push press 7 barbell push-ups rest 3 minutes 2 minute AMRAP of: 5 power cleans 5

WOD: A. In 15 minutes, establish a 1RM Deadlift B. 12 minute AMRAP of: 6 deadlift 275/175 RX+ 315/215 (MRX 245/145) 12 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″) 12 pull-ups RX+ 6 bar muscle-ups 12 calorie row C. Core Development: 30-50 GHD sit-ups or anchored weighted sit-ups 30-50 hip extensions to GHR or hip extensions