bar muscle ups

CrossFit WOD – 180209

Marla and Breanne doing the work to get the gainz. Still time to come try out a class or two for free. We would love to meet you!   Open WOD 16.3 AMRAP 7 10 PSn (75/55) 3 BMU  … Read more »

CrossFit WOD – 171219

Pat demonstrating you can have fun at any age.    AMRAP 8 (Repeat from 170623) 15 Power Snatch (95/65) 5 BMU *Scale= 10 Pull ups   “Life is a balance of holding on and letting go.” – Rumi

CrossFit WOD- 170726

Ben showing how great it is to get those bar muscle ups.   Strength 1RM Pull-up   Then x6 3 Strict 3 Kip 3 BMU *mod1 = 4 strict, 5 kip *mod2 = 10 piked ring row or ring rows… Read more »

CrossFit WOD – 170623

Working the movements lighter lead to better form & heavier lifts in the long run.   MetCon 8min AMRAP 15 Power Snatches (95/65) 5 Bar Muscle Ups * *Scale is 10 Push ups   “To be content means that you… Read more »

CrossFit WOD – 160524

Busy day on Saturday for some open skill work before our WOD.  How’s everyone’s calves feeling?   MetCon 6min AMRAP 12 DB Stepups (50/30) on 20″ Box 12 Ring Rows   Skill Muscle Up Work   Grip strength = shoulder… Read more »

CFG Open WOD 16.3

Let’s have some fun with 16.3 today, folks!   CFG Open WOD 16.3 7min AMRAP 10 Snatches (75/55) 3 Bar Muscle Ups   *Scaled = 45/35 on weights and jumping c2b pullups   Bar muscle ups?  What?!