RYAN – 475 LB. DEADLIFT!

THE WORLD NEEDS YOU ON FIRE

*Tonight ends our 6 Week Yoga Rewards Challenge. The top 3 participants will receive some great prizes. Thanks to Lululemon, CTO, Zen Hot Yoga and others for contributing. Stay after the 530pm yoga class for a wine social with Nicky. drinks will be provided but feel free to bring additional beverages. (non-alcoholic as well)

**Starting this weekend the intro-wod will be conducted on Sundays at 11am instead of Saturdays. If you have friends or family that would like to give CrossFit a try but can not make Sundays please shoot us an email and we can make special arrangements!

WOD

COMPLETE 3 ROUNDS FOR TIME:

7 MUSCLE-UPS

15 HANG POWER CLEANS 95/65 LBS

30 WALLBALL SHOTS 20/14 LBS

*POST TIMES TO COMMENTS

11 thoughts on “WORKOUT-02/07/13

  • February 7, 2013 at 7:54 am
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    Great job 6am! Good coaching by coach dee!!!! Wod 15:45 135#…wallballs suck

    Reply
  • February 7, 2013 at 8:27 am
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    14:25(i think) @ 135 but scaled to jumping muscle ups

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  • February 7, 2013 at 9:18 am
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    Lost track of time but I finished around the same time as Timmy so we’ll call it 15:46. Lost a lot taking 2 months off. Struggled on the dip doing banded muscle ups and I feel like I’ll never graduate from the 14# wall ball.

    Reply
    • February 7, 2013 at 8:02 pm
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      Dan – My family always tells me to “Suck it up”. So.. Suck it up.. and I’ll see you next wod!

      Reply
  • February 7, 2013 at 11:07 am
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    11:25 Rx. Most of this wod was in my wheelhouse. Still working on stringing my MU’s. I don’t often give advice, but here it goes, I struggled for nearly two years trying to get that first MU. My problem wasn’t physical but mental on this movement. Whatever the problem work through it and don’t settle for “good enough” because when you finally achieve it, it will feel much sweeter to put that Rx next to your name.

    Reply
    • February 7, 2013 at 12:15 pm
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      You did awesome at the muscle-ups today. Some things are mental for me too. Good advice Marc.

      Reply
  • February 7, 2013 at 12:17 pm
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    11:44 – M/U scaled. Frustrated – still nursing an elbow injury that will not go away, so I just worked on M/U form. My legs were smoked today so Wall balls Sucked big time. I spent most of my time there cursing the ball.

    Reply
  • February 7, 2013 at 6:44 pm
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    14:53 with MU progression, 65# HPC , 10# wall ball. Wall Balls can suck it!

    Reply
  • February 7, 2013 at 6:49 pm
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    17:20

    Started out with MUs, but only got a couple before having to switch to 2:1 neutral grip progression with band. I think those ended up being the worse part of the whole WOD…triceps just ended up fatigued really quick.

    Reply
  • February 7, 2013 at 8:00 pm
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    17:09 rx

    Great coaching by Jeremy. Sorry getting distracted!!

    Reply
  • February 7, 2013 at 9:30 pm
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    AM-
    for time:
    400 meter run
    30 pullups
    25 box jumps
    20 kettlbell swings 2pd
    10 power cleans 185
    5 muscle-ups
    10 hspu
    20 toes to bar
    30 burpees
    40 double unders
    500 meter row
    15:45 rx

    pm-

    CTO WOD 8:50 rx, great coaching Jeremy

    Reply

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