Thursday, May 30 2019

Posted by Mandee on May 29, 2019   |   13 Comments



Max Unbroken Muscle-Ups (3min)

Rest 2min
Max Unbroken Chest to Bar Pull-Ups (3min)

Rest 2min
Max Unbroken Pull-Ups (3min)

8min AMRAP:

8 Sumo Deadlift High Pulls   95/65   RX+ 115/75   MRX 75/55

2 Muscle-Ups or 4 Chest to Bar Pull-Ups or 6 Pull Ups
8 Hang Power Snatches
2 Overhead Squats

Skill Development

30-50 Dumbbell Power Snatch Alternating Arms each rep

30-50 Kettlbell Hang Snatch (switch arms every 5-10 reps)




Basic Pull-Up Workshop THIS Saturday, June 1st 11AM


13 responses to “Thursday, May 30 2019”

  1. steve price says:

    Love these two right here !!! Like Father, like Son!! Strong, fast, friendly, kind, and genuinely two awesome dudes!! Norman, you have brought him up well, he’s a little ray of sunshine!!!

  2. Nathaniel says:

    Doesn’t get much better than this! What a great time having CrossFit parents and their CrossFit kids throw down in a team wod. Norman and Malcolm showed up and showed out! Families spending time together and staying fit together is priceless. Nice job Malcolm and Norman!

  3. Mandee says:

    Norman setting the example and leading the way, and Malcolm putting in the work to follow in his dad’s footsteps! Love seeing families leading healthy lives together! Absolutely priceless! ?

  4. Devonne Ford says:

    ❤️❤️…great picture!

  5. ashley moseley says:

    Ohhhh I love this!!!!!

  6. Josh Kennedy says:

    Those two young men were out in the heat killing Murph. Awesome.

  7. Kim G says:

    A.1. 10 strict pull-ups
    2. 10 c2b attempts on high bar
    3. 20 pull-ups

    B. 2+16 scaled to c2b attempts

    It finally clicked for me, after the wod, how to get c2b on the high bar. Thanks, Bradley!!

  8. @Cj.vk says:

    RMU: 7
    C2B: 8
    Pull-ups: 30

    4+10 rx (C2B)

  9. Eugene says:

    A: RMU-12, C2B-15, PU-25
    B: 4+10 Rx (RMU)

  10. Misty says:

    I couldn’t possibly love this picture more! Norman and Malcolm threw down and gave it their all when they partnered up for our kids Memorial Day WOD. I don’t know who enjoyed this more…the kids, the parents, or me and Madison getting to watch all the smiles, sweat and high fives! I can’t wait to watch all these CF Kids grow up and show their parents how it’s done!

  11. Bradley says:

    That is an awesome picture. Norman and Malcolm throwing down together. I’m sure they made a great team for their “Murph” at CF Kids. Keep it up studs!!

  12. Michael Little says:

    14, 31, 28
    4+3 Rx+

  13. Wesley Branch says:

    BMU: 10
    C2B: 7
    pullups: 34

    4+20 Rx (pullups)