30 Muscle-Ups

Brian C


+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle

CrossFit WOD for Thursday 2/8

30 muscle-ups for time


max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips


AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post time/score to whiteboard!


Tempo / Time Trial

Animal locomotion

E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats


E4MOM x 3
AB 35 cals


Anyone else happy it’s Friday?


+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily

CrossFit WOD for Friday 1/19

1/2 JACKIE (twice)

2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups

Olympic Weightlifting WOD – Week 2/7, Day 3/3

hang power snatch + snatch + snatch balance, hang power clean + clean + jerk

Powerlifting WOD – Week 2/7, Day 3/4

box squats + bands, deadlifts + bands, box jumps, GHR, back extensions

Gymnastics Strength WOD


Kettlebell WOD

windmills & kb arm bars

50 swings buy-in before….

Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right

Distance From the Wall

Brian C

Standing further away from the wall is actually a better strategy for powerful-enough athletes doing wall ball ball. Trajectory sends it exactly toward the intended target and if accuracy is correct, shoots the ball directly back at the athlete’s chest, allowing further cycling. There is no wasted extra effort in overthrowing, and no throwing with cranked necks, or general bad posture.

A look at the week ahead: Power cleans/double unders, kettlebell chipper, deadlifts (maybe you’ll max!), ground-to-overhead/plate burpee/overhead walk, pullups, row/hang power cleans/Pendlay row, the Hero workout JACK, another chipper, and a “Dumbbells For Daddies”.

This weekend is also the Seattle Rock & Roll Marathon, 1/2 Marathon, and 5k. Many roads are closed so plan ahead!


+ International Functional Fitness Federation Established – FloElite

CrossFit WOD for Monday 6/12

AMRAP in 3 minutes:
10 power clean, heavy
30 double unders

Rest 3 minutes

AMRAP in 6 minutes
10 power clean, medium-heavy
30 double unders

Rest 3 minutes

AMRAP in 9 minutes:
10 power clean, medium
30 double unders

Rx = 70/50, 61/43, 52/38kg
Performance = 84/57, 70/50, 61/43kg

Olympic Weightlifting WOD

snatch + OHS, snatch high pulls, abs, backs, obliques

Powerlifting WOD

back squats, strict presses, weighted pullups, personal accessories

Kettlebell WOD

– Suitcase and OH Carry
– Get-Up Skill Work
– Return of Simple and Sinister
– Squat and Press Ladder to finish class

Sunday Dubs

Adrian hit a 130kg clean & jerk PR at his meet yesterday!


+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac

CrossFit WOD for Sunday 4/16

20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders

Post score to whiteboard!

HellaFit WOD


Now It’s Sunday!

Brian C

CrossFit WOD for Sunday 4/9

5 rounds, each for time:
~150m farmer’s walk
10 kettlebell ground-to-overhead
10 burpees

Rest 2:00 between rounds.

Post fastest time to whiteboard!

HellaFit WOD


30 min AMRAP:

400m run
10 front squats
10 push presses
10 bent over rows
10 weighted lunges
10 controlled sit-ups