Main – CrossFit Group WOD

Look at that! Hump Day already!

The last 2 Friday Nights we’ve had a great turnout for Dodgeball. Eventually we’d like to form a league for Round Robin action every Friday. Try it out! it’s fun! 7:30PM

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Followed by:

3 Sets Hollow Rock Holds X Max Effort

Muscle Ups & progressions (No Measure)

10 Minutes muscle up practice and working the strength and drills coach provides.

02122014 Sweet Temptation (Time)

2 Rounds for time

50 x KB C&J 50/35 (total)
40 x Box Jump (24/20)
30 x Burpees
20 x Push ups
10 x Muscle ups

Progressions for MuscleUps:
Bar MuscleUps or
PullUp + Ring Dip or
Chest to Bar PullUp or
20 Assisted PullUps or