Monday, 14 May, 2011

Posted by Mandee on May 15, 2011   |   15 Comments

Warm up-
Sprint drills then Muscle-up transition practice


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Post rounds completed to comments.


Cool Down-
Spend 5 minutes with a trigger point ball to the calves!


I Am Not Breast Cancer” with Liz AndersonCrossFit Journal preview video [wmv] [mov]

15 responses to “Monday, 14 May, 2011”

  1. Matthew says:

    4 rds + 1 mu scaled (row 400m)

  2. Tye says:

    Made up the mainsite WOD from yesterday 18:02 RX’d. Didn’t really feel much like MU’s after Barbara.

  3. Erin B says:

    Love the pic, Kerri!

    • Kerri says:

      My scars got questions on my trip…. Trying to convince curious women that CF is the best thing ever is tough to do with banged up shins! What an awesome trip, but I’m DEF glad to be back and ready to get back in the routine!

  4. Larry Lowe says:

    5 + 400m Rx

    Nice crossfit shins in the photo!

  5. hey guys,

    hope you all are doing well! just wanted to let you know that if you plan on coming to the 545 yoga tonight, please sign up in advance (otherwise, I will probably not show up 🙂

    Also, in light of the wednesday night town hall meeting at 630pm, yoga will be at 515 rather than 545.


  6. http://www.active.com/register/index.cfm?CHECKSSO=0&EVENT_ID=1942714

    Hey guys, here is the link for the David McKannan ALS Run for Research. David is the father of one of my best friends from high school. He was diagnosed with ALS In December of 2008. All of the proceeds from the race go directly towards ALS research.

    I know we have a lot going on this weekend as a gym already but this would mean a lot to me and the McKannan family if we could get a group of people to come out and show their support.

    The race starts at 7 a.m.


  7. http://blog.al.com/go/2009/05/mckannan_shows_courage_with_al.html

    Here is an article that was written about David and his fight with ALS a couple years back. In case anyone is interested.

  8. Ron Wood says:

    5 rounds – scaled to 1 MU/round

  9. Devonne says:

    4 rounds +400 meters…my birthday present to myself:).

  10. stacey says:


    subbed rowing for running
    3 MU progressions each round


  11. Robert S. says:

    5/3/1 Bench Press

    5 Rounds for time
    Row 250M
    10 Bar Facing Burpees
    10 Power Cleans- 135#

    22:04 rx’d

  12. Karen says:

    Scaled this workout to 400m run/max MU, followed by MU progressions for remainder. Spent a lot of time first round trying to get more than 1 MU (That is when I decided to do max MU then complete the remainder with MU progressions). 2nd round did 1 MU+6 MU progressions. 3rd round linked 2 MU’s!! Woo hoo! then did 5 MU Progressions. 4th round, only 1 MU, then remainder of time spent on MU Progressions. They say I did another round but it escapes me as to what I did so…

    Need to work muscle ups more frequently. 5 in a workout isn’t very stellar. Glad I got them though!