Tuesday 22 November

Dog on a Box


30 Muscle-ups for time
Post time to comments.


3 Rounds for time of:
10 Chest to Bar Pullups
10 Ring Dips


3 Rounds for time of:
10 Dead Hang Pullups with any band needed for assistance
10 Bar Dips with any band needed for assistance


3 Rounds for time of:
10 Ring Rows ( if you can using the false grip)
10 Box or Bench Dips


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

Aging Well Through Exercise.

20 thoughts on “Tuesday 22 November

  1. 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.

  2. Working my shoulder back into things.

    Bench press 5×5
    Inbetween each set, swung the 2 pood kettlebell 10 times, focusing on locked out hips, knees, and arms at top of swing.

  3. 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.

    1. 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.

      1. 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.

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