Why Gracie? because she’s always game to try. MetCon 3 RFT 400m Run 8 RMU *repeat of 4/9/18 Optional Buy Out “Bodybuilding” 3x 12ea Bicep Curls (DB) Lying Tricep Extensions (DB) “There’s power in looking silly and… Read more »
ring muscle ups
Brooke & Tony with a little assault tabata… MetCon 5 RFT 3 Ring MU 6 Burpee Plate Slams (45/25) 9 Cal Bike “Change your life today. Don’t gamble on the future, act now, without delay.”- Simone de Beauvoir
Throw back Thursday to the old place to see Andy working those ring muscle ups. Three x AMRAP3 2 RMU 4 Ring dips 8 American Swings (24/16) 3 min rest “If you set goals and go after them… Read more »
Two of our strong ladies working through rope climbing progressions. “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 Hang Power CL (135/95) “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer… Read more »
Kayleen knocking out her ring rows during last week’s WOD. “Amanda” Fort Time 9-7-5 RMU Sq Snatch (135/95) “I have no regrets in my life. I think that everything happens to you for a reason. The hard times that you go… Read more »
I’ll give ya a couple of guesses… CrossFit Games Open WOD 11.2 10min AMRAP 60 Bar Facing Burpees 30 Overhead Squats (120/85) 10 Muscle Ups Open prep. It’s kind of fun to go back and revisit old Open… Read more »
It’s always good to have a group of people working on the same mission as you in case you fall down… “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Let’s have… Read more »
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 »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.