Tuesday, August 10, 2010

Posted by on Aug 10, 2010 in WOD | 10 comments

Great job yesterday on the team effort WOD. Who would have thought Fran could be so fun.


10 Round for time:

  • 2 Muscle Ups
  • 5 Med Ball Burpees
  • 10 Double Unders

Post time and comments

Take some time to read THISTips on How to Have a Healthy Heart, How to Prevent Heart Disease by http://www.health-heart.org/

  • Especially the Omege-3 fat portion.

And when you are done reading that, take a look at this article written by Alex Cibiri of Element CrossFit

The Road To Pull-Up Domination


  1. Not to nitpick (the article link works fine), but the site should be http://www.health-heart.org

  2. details details…. it was pre-caffeine. Thanks Nick

  3. 10 rounds of muscle-ups, burpees, and double-unders… hmmm… might as well throw in some handstand pushups and call the workout “JF’s Goats”

  4. Yikes. I underestimated the power of the Med Ball Burpees and the effect they’d have on the muscle ups 🙂

    Time: 19:43

    20lb Medicine ball
    Muscle ups for the first 4 rounds, then 6x progression for last 6 rounds. That’s right 6x(!), not 2x like Mike said before we started. I guess I wasn’t paying attention and got the ‘3 Pullups/3 Dips for 1 Muscle Up’ and the ‘2x progression’ mixed up. Ah well…better off for it! 🙂

  5. 16:50ish as rx’d.

  6. 16:50ish as rx’d.

  7. If it makes you feel any better Greg I made the evening crews do the 6 full progressions each… except for Ben the mutant aka Wolverine…. he did the 2 rx’d muscle ups each round.

  8. Ben IS a mutant aka Wolverine aka Emo….ha, thought I’d sneak that one in.

  9. Ben IS a mutant aka Wolverine aka Emo….ha, thought I’d sneak that one in.

  10. Haha thanks Jon… Really gotta remember to log off of my Facebook when my sister is around.. :p