King of the Mountain
21 Power Snatches
21 Pull-ups
15 Overhead Squats
15 C2B Pull-ups
9 Squat Snatches
9 Bar Muscle Ups
Post Times to Comments.
Box Brief
Happy Monday! Word on the street is that there’s a Nutrition Challenge coming to a gym near you…
King of the Mountain
8:17
45# (I think I put 55# on the board but it should be 45#)
Ring rows
King of the Mountain: 9:25 @ 75#, KPU for CTB, BPU for MU
King of the mountain
15:01 RX
Muscle ups where not where they should have been. Probably should have scaled it but wanted to give it a shot.
King of the mountain: 11:08rx
King of the Mountain: 10:15 (95#)
Those Twisted Sister wannabes are lame.
King of the mountain
11:57
65#
Ring rows & Burpee ring rows
7:01 @ 55 lbs, 12 pull-ups, 9 CTB, 6 bar MU.
First time doing pull ups in a workout in about 3 months.
King of the mountain: 11:48 Rx
King of the Mountain: 18:18 75#
First time doing MU in a WoD!
KOM 14:03 95# connected the 7th & 8th MU, w00t
With Luke & Maria:
3×5 split squats ea side, back squat or good morning 95#
3RM back squat 245. got 1×265
3×5 front squat 135-155-175
12:13
#55
21 RR
15 Kipping Pull Up
9 burpee strict pull ups
+10 strict after class to build
Strength
1. 5×3 Squat C&J @165
2. 1×10 OHS @135
3. 3×5 FS @240 (no time for last two sets)
4. KOM 8.05 Rx
King of the Molehill: 13:03 Rx
First bar MUs in almost a year. Hey hey.
KOTM: 11:36
(PS) 95#
(OHS/SS) 25# …. can’t figure these things out yet
Burpee CTB sub for MU
10:24@105# , burpee strict pull ups
9:53
75lbs
Could not do one bar muscle-up! Really was not my day.
Burpee Pull-up
King of the Mountain – 7:13rx
King of the Mountain – 11:55, 95#, Burpee Strict Pull Ups
I was so excited to do this WOD, got in 3 bar muscle ups at around 10:30 when my hand ripped, and I stopped. Used the 80# for the barbell work. Tomorrow’s a new day!
King of the mountain: 12:20 95# / bar Rx
Need to stop doing the chicken wing and drill the real BMU. Barbell felt right.
Drop in at Cross Fit Staten Island Strict Press
5 x 45#
3 x 55#
1x 65 #
WOD:
27 21 15 9
Wall balls 10#
Push press 55#
11:03
10:04 @ 55#
MOD: 12, 9, 6 Kipping Pull-ups
8:10 @ 55# 12-9-6 KPU (last set burpee pull ups)
9:30
45#, RR