CrossFit WOD
Skill Practice
– Muscle Up
Five Rounds
– 12 Overhead Squats (95#/65#)
– 12 Ring Dips
Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 1:00 Rest
Hold within 3 to 5 seconds.
Tag: Muscle Up
CrossFit WOD
Skill – Muscle Up
– Kipping on Rings
– Progression
EMOM – 10:00:
– 5 Burpees
– Max Strict Pullups
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
“Nasty Girls”
Three Rounds:
– 50 Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135#/95#)
Daily WOD
AMRAP – 12 Minutes:
– 3 Power Snatch (60-70% of 1RM)
– 3 Muscle Ups (9 Pullups/9 Push Ups)
– 12 Air Squats
Five Rounds (1 on/30secs off)
– Sumo Deadlifts
For Time:
– 30 Muscle-Ups
Mobility WOD
Categories
2011-10-04 WOD
Four Rounds
– 5 Muscle Ups or Progressions
– 15 Jumping Squats
Three Rounds
– 5 Skin the Cats
– 15 Goblet Squats
Three Rounds
– 15 Weighted Situps
– 30 KB Swings
Categories
2011-09-27 WOD
Four Rounds:
– Max Muscle Ups
– 20 Jumping Squats
Three Rounds:
– Max Ring Dips
– 30 Situps
Two Rounds:
– Max Pullups (strict)
– 40 Lunges (total)
“Amanda”
9-7-5 for time:
– Muscle-ups
– Squat Snatch (135/95#)
Five Rounds
– 45 Seconds of Muscle-Up Negatives
OTM for 10 Minutes:
– 3 Heavy Double KB Thrusters
– Max Hollow Rocks