5 Rounds for time of:
- 1 Deadlift @ 311#/221#
- 1 Power Clean @ 187#/121#
- 3 Muscle Ups
- 15 Burpees
Scaling for Muscle Ups is 6 Pullups, 6 Ring Dips for Each Round. Deadlifts and power cleans should be scaled to ~90% of your max if these weights are too heavy.
31 thoughts on “Wednesday Workout: Keep on Truckin’”
That looks fun (well it’s about 15 too many burpees for my taste but otherwise looks fun :-). Wish I was in town.
can the muscle ups be on the bar?
1st round: 211# DL/106# PC, for muscle-ups subbed 3 PUs and 10 second ring hold
last 4 rounds: 189# DL, 106# PC, for muscle-ups subbed 3 PUs and 6 toe ring dips
Addendum: power nap for time before work — 25 minutes. That workout tired me out!
11:34: 243#DL, 89# PC, 3 PU and 6 ring dips per round
13:00 209# DL, 89# PC (3 per round), 6 ring dips, 6 ring rows
Random Philly CF question that hopefully someone can answer: what box should I visit while I’m there? I’ll be there first week in May for a long weekend visiting and will obviously want to check out a box while there. The closest one to my uncle is Crossfit Center City, but the one with the best website is Crossfit South Philly (but I think they are closed on weekends, which is sad). And then there’s Crossfit Love? And advice/thoughts would be great.
I can’t offer advice, but if you wind up going to Crossfit Love, you MUST get me a tshirt!!
Right now I’m leaning toward Crossfit CC — they’re in easy walking distance and their facebook page makes them seem awesome (plus their box looks so cute and tiny).
grab me a t-shirt!
Silly Kyle I’ve course I’ll get a shirt to add to your collection.
ok, because I have an addiction.
14:36, 138 dl, 79 pc, 6 blue band pu’s/6 ring dips
12:00 (311# DL, 133# PC, 6 false grip ring pullups / 6 ring dips)
Psychosomatic shoulder injury? It appears to be gone already.
rest up! that workout yesterday was brutalll
10:38 (101# DL, 47# PC, 6 blue jpu/3 knee push ups, 10 burpees)
14:00 287# DL, 155# PC, sub pull ups and ring dips
nice work to everyone who came today. that was not an easy WOD.
Francesco – thank you so much for letting me only do three rounds. I hope I wasn’t too much of an inconvenience!
3 rounds (dl 165, pc 89, 1 pullup/6 red band dips): too rushed to worry about time
Speed to football game for time: 12 minutes
13:52. 265 DL, 133 PC, 6 PU, 6 Ring dips (with a little bit of toe cheat for the last 4 rounds).
10:42 155# DL, 72# PC, 6 muscle-ups w/toes on the box
First WOD that was almost “visit with pukie” as Kyle calls it ( “VWP’) but Fran you helped me through buddy.
6 Blue P/U
6 Ring Dips
Francesco helped everyone through this, and help was needed. Thanks, Cecco!