In 5 Minutes
- 50 KB Swings (53/35)
- Max Muscle Ups
Rest 2 Minutes
In 4 Minutes
- Row 750 Meters
- Max Thrusters (95/65)
Rest 2 Minutes
In 3 Minutes
- Max Rope Climbs
Score is # of Muscle Ups + Thrusters + Rope Climbs
Charlottesville's most experienced functional fitness and weightlifting center.
I hope anyone who is interested in running a 5k will come out to the Camp Holiday Trails race on March 25th! You can register online at active.com- if you have any questions ask me at class or send me an email at kdw9y@virginia.edu.
Seconded! I’m already signed up, so hopefully we can get a nice showing from CrossFit to come down 🙂
2 MU subs (2x ring dips/pull ups), 7 thrusters, 3 rope climbs to 15′
kb@ 53#, thruster @ 95#
WOD Score: 12
1st time doing unassisted ring dips, 1st time doing multiple rope climbs in a WOD! woo!
4.5 MU subs (2x box dips, ring rows w/ box)
3 thrusters (rowing took aWHile)
4 rope climbs to 15′
(KB@ 35# / thruster @ 57)
9 + 9 + 8
sub’d 45# KB
Shoulder pain is subsiding but I still subbed ring dips for muscle ups and limited my rope climbs due to unhealthy pain (rather than the good kind.)
56 ring dips + 12 thrusters + 2 rope climbs in a minute.
15 muscle ups, 15 thrusters (unbroken), 6 rope climbs — touched bottom or middle of steel beam, couldnt reach top
total = 36 Rx (except for the last 1′ of the climbs)
6 muscle ups + 8 thrusters + 5 rope climbs = 19 all rx except subbed 45# good mornings for KBS (back = ouch)
first MU wod rx! 🙂
20 “muscle up transitions” (no dip) + 6.5 thrusters (0.5 = squat, but didn’t get it overhead before time 🙁 ) + 3 rope climbs = 29.5
16 mu+15 th + 10 rc = 41 rx
13 jumping muscle ups + 13 thrusters @65#
6 rope climbs not for time (not enough ropes)
5 + 5 + 5 = 15
(Subbed 2 RRs/2 rings dips for MUs. Shared a rope with Justin for the climbs, so maybe I could’ve gotten 1 or 2 more, but I also would’ve been a lot more exhausted without getting small breaks while he climbed, so maybe not.)
40 pullups, 11, 3
14, 20, 6