bar muscle ups

CrossFit WOD 180906

**Reminder no 9am class for Thursday** Marla working out foot placement before she races up the rope.   EMOM x 10 3-5 Bar Muscle Ups 5 HSPU (unbroken) 2 min rest EMOM x 10 1 Rope Climb 10 Russian Swings… Read more »

CrossFit WOD – 180728

Miles & Scott getting in friend time between biking sessions.    Partner WOD AMRAP 24 (IGYG) 75m Sled pull (Forward) 75m Sled pull (backward) 15 Pull ups *Rx+: 8 BMU   “Believe in yourself! Have faith in your abilities! Without… Read more »

CrossFit WOD- 180720

Simon says 10 Toe touches… No wonder Greg is smiling.   AMRAP 12 10 ea OH Reverse Lunges (45/25) 5 BMU   “A good head and a good heart are always a formidable combination.” -Nelson Mandela

CrossFit WOD- 180525

Chong working on her single arm KB Snatches earlier this week.   AMRAP 9 15 ea SA DB Push Press (35/25) 15 BMU** **Sx: 30 Pull ups Then skill work.   “Man can live about forty days without food, about… Read more »

CrossFit WOD- 180320

Kristen getting in some rope work during 18.3.   E3MOM x 5 100 DUs 10 Box Jumps (30/24) 5 BMU **1 Du= 1 Su * BMU scale is 8 Pull ups   “When you’re different, sometimes you don’t see the… Read more »

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 »