30 Muscle ups for time
(if you cannot do muscle ups
do 120 pull ups 120 dips)
(if you cannot do muscle ups
do 120 pull ups 120 dips)
If you are planning on coming in
when we open tomorrow please
use the upper deck. We will be
having our Bootcamp seminar
starting @ 1030 and it will run
about 2 hours. Thanks for your
consideration of our new
CrossFitter's!!
when we open tomorrow please
use the upper deck. We will be
having our Bootcamp seminar
starting @ 1030 and it will run
about 2 hours. Thanks for your
consideration of our new
CrossFitter's!!
60 ring pull ups / 60 ring dips
Done in pairs of two
23:13
60 ring pull-ups & 60 ring dips in 16:06
60 pullups and dips 11:51
90 pull ups
90 dips
19:00
120PullUps/120Ring Dips (Blue Band) 26:51
1-15 4/4; 15-23 3/1/4 24-30 2/2/4
I was forced into "Nate" with Rob and Terrance...okay I totally did it on my own free will. lol.
20 min:
2 muscle ups
4 handstand push ups
8 kettle bell swings 24kg
9 round plus one muscle up
I did the handstand push ups in the first round, then after that I could only get one or two and just did holds (3 sec for each after that) the last round I had to just hold the entire time.
OH, and don't let me forget that Rob had a wonderful idea of sprinting up and down the hill (the one right after the 800 meter mark) three times non-stop, so that was my "warm-up" 4:02
As Rx'd, 5:20. A 34 second PR, so I'm pretty pleased with that.
120 pull ups and dips. 24:33(assisted bar dips)
I was coerced by the big dawgs, Jackie, Rob, and Terrance to do "Nate"!
AMRAP in 20 min.:
2 Transition MU
4 Blue band assisted HSPU
8 KBS
9 rounds PLUS 2 TMU & 4 HSPU
I still can't feel my arms! =/ Thanks, guys and gal!
120 ring pull ups, 120 ring dips 19:18 over ten minutes faster than my last time! HEEEEELLLLL YEAH!
CF Games Prep WOD by Jamie - Hill Hell
- 30 sec sprint:20 sec walk from intersection of 20&329 past the Esso, past hill top & back to gym - total 18:20