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WOD 28072017

CFUJ Fitness

1: Metcon (Time)

For time:
10 Muscle Ups
20 Alt. Pistols
8 Muscle Ups
16 Alt. Pistols
6 Muscle Ups
12 Alt. Pistols
4 Muscle Ups
8 Alt. Pistols
2 Muscle Up
4 Alt. Pistols

*scale muscle ups to burpee pull-ups

CFUJ Performance

1: Bench Press (4-4-4-4)

Bench Press:
- 1 x 4 at 65%
- 1 x 4 at 70%
- 1 x 4 at 75%
- 1 x 4 at 80%

2: Strict Press (5-5-5-5)

- 1 x 5 at 55%
- 1 x 5 at 60%
- 2 x 5 at 65%

3: Metcon (5 Rounds for reps)

E2MOM for 5 Rounds:
- Strict Ring Dips
- Maintain the same # of unbroken reps per set

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, July 28, 2017

Male Athletes

1

Witt
Welch

8:00 AM CrossFit

7:39

2

George
-

8:00 AM CrossFit

8:00

burpee/pullup pistols on box

3

Josh
Loveless

6:00 AM CrossFit

8:01

Burpee Chest to Bar + Pistol to 20" box

4

Ned
Harper

6:00 AM CrossFit

9:27

5

Cody
Bucheger

5:00 PM CrossFit

9:36

6

Samuel
Dickson

5:00 PM CrossFit

10:06

7

Troy
Owen

6:00 AM CrossFit

12:19

burpee green band box

8

Phil
Smith

6:00 PM CrossFit

13:30

jumping pullups from floor, ring row pistols

Female Athletes

1

Susie
Means

8:00 AM CrossFit

8:44

Jumping pull-ups :-)Box step ups

2

Heather
Tribble

5:00 AM CrossFit

9:00

3

Audra
Bucheger

5:00 PM CrossFit

9:12

jumping pull up pistol with black band

4

DJ
Myatt

8:00 AM CrossFit

9:33

Pull-up burpee tall box pistols

5

Ann
Smith

8:00 AM CrossFit

11:00

burpee to jumping pull ups, pistols on box