Saturday, June 25, 2011

Posted by on Jun 24, 2011 in WOD | 9 comments

A bit of a gymnastics day!!!!!

Warm up

Then work on the following:

  • 40 Shoulder Passes Throughs (dowel)
  • 20 Bridge Ups – Hold each at top for 5 secs
  • 10 Skin the cats – Hold each at bottom for 10 secs
  • Videos of movements HERE
  • 20 V-Outs

Then 10 min AMRAP

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • 20 Double Unders

Post scores and comments


  1. Nick and I are going out for breakfast afterward – if we finish in time we’ll go to the Urban Deli, otherwise Churchill’s if anyone wants to come

  2. Fun day!! great crowd
    6 rounds plus 4 pull ups as Rx’d

  3. Great Saturday to choose to come in.

    6 rounds at the buzzer.

  4. Great crew this morning! Going to miss you all while I’m away!

    Loved the gymnastics work, and got 4 rounds of the WOD in with #1 band, pushups from my TOES and DOUBLE UNDERS!! Great way to start my vacation! Look out Crossfit Vienna!

  5. Great crew, lots of fun for sure.

    Got 6 rounds + 29 … Push ups aren’t fun

  6. Modified the WOD – no skipping

    5 rounds + 25 reps

  7. did 5 full rounds this morning. used band for pullups but did the double unders…

  8. I thought you were over 7 Mike.

  9. I got 3 rounds +15, you people are all in such good shape, I’m gonna have to start bringing donuts to the gym to slow yas all down…

    Loved the workout today tho and the gymnastic workout was fun.

    And thanks for the invite to churchhills after Nick and Michelle, I’ll definately be going back for breakfast again.