Wednesday 12.09.2018

A Court 6 original (in every meaning of the word), his board nickname may have changed over the years, but his presence in the gym has remained constant. Whether you know him as Mark W. or Macho Man or Benchmark, you know him as THAT guy in Court 6's morning class. THAT guy who has a smile and a comment for everyone. THAT guy who brings positive energy to every early morning session. THAT guy who works hard, competes intensely, and does so while cracking jokes. Pat Sherwood famously summed up CrossFit by saying, "The goal is to get fit and make it the best hour of your day." Mark must have been listening because this is what you'll find him doing every single morning. Keep it up, Macho. Thanks for all that you bring to Court 6. -Coach Mutt


1) Deadlift, Build to a Heavy set of 3

2) "Dead Meat"

1600m Run

200 Single Unders

30 Deadlift 135/95

800m Run

100 Single Unders

20 Deadlift 135/95

400m Run

50 Single Unders

10 Deadlift 135/95


1) Deadlift, Build to a Heavy set of 3

2) "Dead Meat"

1600m Run

100 Double Unders

30 Deadlifts 185/135

800m Run

50 Double Unders

20 Deadlifts 185/135

400m Run

25 Double Unders

10 Deadlifts 185/135


1) Jerk Technique:

A: Jerk Drive, 5x3

B: Pausing Split Jerk, 5x2

2) Deadlift,

3x3 @ 80%

3x2 @ 84%

3x1 @ 88%

3) "Dead Meat"





85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6






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