WOD:
30 Muscle-ups for time
Post time to comments.
Gold
3 Rounds for time of:
10 Chest to Bar Pullups
10 Ring Dips
Silver
3 Rounds for time of:
10 Dead Hang Pullups with any band needed for assistance
10 Bar Dips with any band needed for assistance
Bronze
3 Rounds for time of:
10 Ring Rows ( if you can using the false grip)
10 Box or Bench Dips
Warmup:
Fish Game competition. Top Score of the day gets a prize. Must post score on white board at CFI to win.
Dynamic Drills (focus shoulders)
Mobility or Skill Work:
Skill Work
Muscle-up transitions
Chest to bar pullups
Ring dips
Cool pic 🙂
It was so cool to see Ryan come in and muscle up his way to a great day! Nice job by everyone this morning!
10:54 blue band dead hang pull-ups/band ring dips.
Fish game: 1305
WOD: 6:45 Gold
One of my crossfit goals is a muscle up, and it finally happened this morning. Pretty excited about that.
Congrats Jay! I hate that I missed it this morning!!! Strong work.
good job jay!
Congrats, man! Always a big day to get a MU.
That is AWESOME!!! Congrats!!
Awesome CrossFit milestone, Jay!
Thats excellent Jay!
My arms hate me now.
Working my shoulder back into things.
Bench press 5×5
210-220-225-225×4-225×3
Inbetween each set, swung the 2 pood kettlebell 10 times, focusing on locked out hips, knees, and arms at top of swing.
Worked out with the lunch crew today. 7:32 RX. 5 min PR from 11 months ago!
That’s huge… almost cut your time in half!
That’s awesome man!!
7:26 Rx’d
Tried to keep a 10s/MU pace. Yeah that worked for like the first 10. I failed on my 28th on and thought “Oh shit”, regrouped and finished.
Not as awesome as you! Great job!
Thanks man. I was trying like hell to catch you. Thanks for the motivation.
Out of town all week. What’s this Fish Game?
It is a game on the rower that we like to play from time to time. You will have to check it out next time you row.
Oh yeah, I remember seeing that. Maybe I’ll toss that into an open gym session? Learned a few things from a box I visited, looking to work on a few things I picked up.