Tuesday 1 March

Fire and Rescue tattoo


Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).


Post time to comments.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Kevin Montoya on today’s WOD – video [wmv] [mov]

What Eric Cressey of Cressey Performance learned in 2010 -Testosterone Nation

24 thoughts on “Tuesday 1 March

  1. We’re gonna have some pretty serious scales for this one. Too much pulling for all but the world’s fittest athletes.

  2. 27:43 9 box dips, 15 burpees, 9 unassisted pull-ups per round, 800m run. Great morning class, it was good to see everyone! Thanks so much Christina for your pullup scaling idea. Yay for milestones!

  3. So proud of you, Michelle!!! This was painful…Thank you Christina for yelling at me :).

    Gold- 3 rounds@ 28:56
    9 ring dips (some unassisted)
    15 Burpee pull-ups
    15 Pull-ups (scaled these down…these were killer after the burpee pull-ups)
    800m run

    Great job this morning everyone!!

  4. With pull-up work this morning, I thought I was in for a bad time and opted for the 21 pull ups no 15 burpee action. After the first round I seemed to find my self linking kippings. I managed 8 at one go. There is a lot of efficiency in linked kips that I did not realize was there before. My hands didn’t get thrashed, and it was easier as a whole. I look forward to a rematch.

  5. Silver, 33:30. Did box dips with 20″ box, band assisted pull-ups. Thanks Jeff for the push to do 800m. I’m really glad that I finished this. Everyone did great in the 5:15 class!

  6. Had a good time with a big 5:15 class. Congrats to Tesha for going 800m every round and charging up the hill like a champion on her last round! Bill’s butterfly pullups are really coming together as well.

    My WOD during 6:30 was
    5 rounds
    1-arm overhead carry, 100m, 26-53 lbs
    20 1-arm deadlifts @ 95 lbs
    15 1-arm ring rows

    Toughest WOD yet since breaking my clavicle.

  7. 33:?? Rx w/vest. MUs took a loooong time. Thanks to everybody for the encouragement, especially Andrew. It helps more than you realize.

      1. Great job this afternoon Hudson! Wacthing you work so hard on such a difficult workout is inspiring. I have a tremendous amount of respect for you guys and girls that consistently challenge yourselves by doing these workouts prescribed and pushing yourselves to physical
        limits. It’s great to work out with
        such a determined and motivated
        group of people.

  8. 22:24 (I think?) Goldish.

    First 2 rounds:
    9 Assisted ring dips
    15 burpee pull ups
    21 pull ups
    400m run

    Last round:
    9 Assisted ring dips
    15 burpees
    21 push ups
    400m run

    First WOD in vibrams, so I took it easy on the run. Im glad I did. My hands were beyond trashed after the second round, and I couldn’t make it through the pain of grabbing on to the pull up bar, let alone do a pull up, so I subbed push ups. Kinda disappointed about that. I need to get away from the small bar. Even though I feel like I can grip it better, it winds up ripping my hands to shreds way before the standard diameter bar would have.

  9. 33:52 Rx’d… Not sure how I feel about this other than if you can manage to get the MU’s quickly the rest of it is a flood of energy working as fast as you can to attempt to make up for the time lost on the MU’s.

    Wish I wouldnt have missed so many MU’s in the beginning. Forgot how to kip but got back on it in the later rounds.

  10. Gold Version
    9 assisted ring dips (last round did unassisted bar dips, will do these to get stronger and then move on to unassisted ring dips)
    15 burpees
    21 pull-up
    800 m run


  11. 27:54
    9 ring dips, 15 burpees, 21 pullups, 800m run
    I decided to go with the burpees rather than burpee pullups to keep my intensity up and reduce some of the pulling. Ring dips felt okay until I got the the final two of the last round.

  12. Scaled to:

    3 rounds of:
    5 MUs
    15 burpees
    21 pull-ups

    28:3? I don’t remember exactly.

    I initially scaled the number MUs to attempt more strict form for the workout. The first round went well strict. Throw some burpees, pull-ups, and running in the mix and I need some kip. However, I decided to roll with the same reps. Muscle-ups after fatigue give me trouble. That is one of the reasons I am interested in simply getting stronger on them.

  13. 26:45
    Scaled MUs to 3 per round instead of 9. I think this was the first time I didn’t have to switch to dips mid-workout after MU failure. Increasing MU capacity is definitely on my to-do list.

  14. 30:38 Rx with out vest. MU felt good as I was able to link the first 4 in the first round and linking at least 3 in rounds 2 and 3. Worst part was burpee pulls IMO. Additionally, WODs have felt better recently due to change in diet. Looking fwd to tonights challeng!

  15. 3 rounds:
    9 MU transitions, 30 burpees, 10 pullups, 800 m run

    31:?? Hands still tore up from Sunday so I drastically scaled the pull-ups. Good thing too…my shoulders were toast after this. Thanks David for teaching the MU transition option. This will definitely help my quest for a strict MU!!

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