Monday, March 8, 2010

WOD

For time:
5 Muscle-ups
95 pound Front squat, 15 reps
10 Muscle-ups
95 pound Front squat, 30 reps
15 Muscle-ups
95 pound Front squat, 45 reps
10 Muscle-ups
95 pound Front squat, 30 reps
5 Muscle-ups
95 pound Front squat, 15 reps

Post time to comments.

Remember don't forget to Post!

RingsHalfCrossStartFinish_th.jpg

Enlarge image

Beginning strength development on the rings: With a false grip, lock in one arm while slowly extending the other into the half cross position.


"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]


From the Vault: Maine Seminar Trainers Workout June, 2008 - video [wmv] [mov]


"Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?" by Dr. Bernadine Healy, US News and World Report.

5 comments:

Kara said...

Wish I was there to do the workout! I did my own workout at 7:30 this morning. Did 2 rounds of 30 push ups, sit ups, and 50 squats. Also ran 1200 meters.

Anonymous said...

Micah

17:32 (reg p-ups and dips)

Unknown said...

35.42. 65lb for squat and jump pull. Ouch!!!! ;)

Hana said...

37:31 (of pure pleasure...) :D
15 dips
15 jumping pull ups
15 OHS @ 45 lbs
30 dips (using legs)
30 jumping pull ups
30 Front Squats @ 65lbs(Thanks Mel!)
45 dips (using legs)
45 jumping pull ups
45 Front Squats @ 65 lbs
30 dips (using legs)
30 jumping pull ups
30 Front Squats @ 65 lbs
15 dips (using legs)
15 jumping pull ups
15 Front Squats @ 65 lbs

Val said...

41:05 75lbs dip/pullup substitution