30 muscle ups for time
or
10 rounds for time:
10 pull ups
10 push ups
Rest as needed
3 rounds, NOT for time:
15 GHD sit ups, 5 Toe to Bar (no swing), 10 stiff legged kettlebell deadlift
- Of Interest:
- 2010 is the Marlins year for sure.
- CrossFit Level 1 FAQ
- Grand Opening Saturday!
Really frustrating day. Could only get 9 after about 20 minutes (4 in first 2:30). 2 weeks ago I did 20 in under 20 minutes. Too much thinking about form and not enough Judas Priest!
This was tough…but I banged out 70 kips before I cut up both palms! Really happy…consistently doing 5 at a time. Had to switch to a red band for the last 30. Did pretty good with the pushups too…
21:25 (or something like that)
jump rope
bench
45 x 10
95 x 7
95 x 7
Work
135 x 5
155 x 3
170 x 4
super set x5
bench – 90lb x10
single arm row – 50lb x10
bench dip – 25lb x 10
Simple six and PNF
i still cannot do a single muscle up. i may be defective. i did the 10/10 in 15:15. felt ok. I enjoy the bodyweight exercises more than weights but my kipping pullups are a disaster lately. by the end i was doing 5/3/2 pullups. pushups were fine although in some sets i had to do 5/5.
30 muscle ups 8:59
rest 1 minute
10 pull ups/10 push ups/5 rounds 4:18
rest 2 minutes
200 double unders 1:48 (182/18)
rest 30 minutes
15 yard sled pull x4/43″ box jump x5
5 rounds NFT
In the doghouse again…
20:47 for the 10/10 with the green band of shame (nearly as inglorious humiliating as the Rubber Chicken of Shame).
30 MuscleUps- 5:57(PR)
rest then
10 pull ups/10 push ups for 5 rounds- 3:15
15 GHD situps, 5 T2B,10 stiff legged kettlebell deadlifts- NFT
rest then
15 yard sled pull x4 at 180#- 3 rounds
Dbar you are hilarious! squeek squeek
30 MU’s not for time.
10 pullups
10 pushups
5 rounds
2:40
200 dubs with DM in the official Jump off of 2010.
1:46 (1:42 but i hotdogged it on the last one trying for a triple.)
Later on:
DL
335×5
355×5
355×5
and:
500 row
max sled pulls with remaining time with 180lbs=8
want to hit the mu’s again.
30 MU’s 8:54
Last time I did this wod I did not even finish. The system works when you work the system!
rest 4 min
200 Dub’s 3:42
rest 10 min
500M row/15 Burpee/Pull Ups 400Mr 12BPU 300Mr 9BPU 200Mr 6PBU 100Mr 3BPU
12:53
K2
50 MU’s blue band 9:59
Alex–impressive work.
30 mu’s for time – 5:24
Put the PR up there for Gruber or Mop to take down
5rds
10 pullups
10 pushups
2:03
Back squat strength work
-155lb – 5 reps
-185- 5 reps
-205- 10 reps
finished with 3rds of 135lbs x 10 reps
10 muscle UPS
Sledge pulls
Sleep
Nice to see you Sean, you should really stop by more often.
Beat up from runs and dubs
Row 500
Agile 8
5eadlift
45×5
75×3
90×3
100×10
Reverse hypers 3×20
GHR 1/2/3
Cut the workout short.