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Monday, 13 Jun, 2011

Posted by Mandee on June 12, 2011   |   11 Comments

Warm -up:

Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings

 

Workout:

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

Post rounds completed to comments.

 

Cool-down:

Spend 5 minutes with a trigger point ball on the triceps

 

One hand Muscle-up by George Piwko – video [wmv] [mov]

 

your kingdom come, your will be done on earth as it is in heaven.

Matthew 6:10

11 responses to “Monday, 13 Jun, 2011”

  1. Tye says:

    Made up the 100’s WOD in 32:30 rx’d. I got to the OHS at the 16 min mark, and yeah, they took awhile.

  2. Ron Wood says:

    5+11 rx’d

  3. Robert S. says:

    6 Rounds of:

    3 Overhead Lunge/Overhead Squat prgressions
    6 HSPU
    9 Pullups

    Overhead lunge/overhead squat progressions consist of one left leg lunge step, one right leg lunge step, and one overhead squat all with a 45# bar.

    9:22 rx’d

  4. KLowe says:

    Here is a link to a much better CrossFit Huntsville Web Page. It is much, muy better. Please check it out and tell me what you think.

    http://bacolicio.us//http://crossfithuntsville.com

  5. DaveC says:

    Looks good, KLowe!

    That was a rough WOD, the heat’s really starting to get to me during the metcons the last couple weeks. I wonder if there is an affiliate in Ely, Mn? 4+0 with ring dips scaled to tricep pushups. But I can finally do some onesy-twosey ring dips. Only took 5.5 months 🙂

  6. Kerri says:

    5 rounds-scaled with push ups instead of ring dips

  7. Josh McGuire says:

    6 rounds flat RX’D
    Ouch

  8. Mac says:

    4 + 1 rx’d The ring dips are my holdup….need lots of practice there.