Wednesday, May 11 2016

Posted by Naomi Pradia on May 10, 2016   |   16 Comments

John MCraig




A.  “Tester” athlete’s choice:

30 ring muscle-ups for time or

15 ring muscle-ups for time or

50 chest to bar pull-ups for time or

30 chest to bar pull-ups for time or

100 pull-ups for time for time or

75 pull-ups for time or

50 pull-ups for time or

30 pull-ups for time or

B. For time:

250m row or 200m run

200m run or 250m row (opposite of last)

500m row or 400m run (opposite of last)

400m run or 500m row (opposite of last)

1000m row or 800m run (opposite of last)

800m run or 1000m row (opposite of last)

*athletes may choose to go top to bottom or bottom to top*


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YOGA is canceled tomorrow. 


16 responses to “Wednesday, May 11 2016”

  1. Kobra says:

    Studs! Way to go John and Craig!

  2. Nathaniel says:

    Watch out now! These two alpha wolves will mess a WOD up. Luckily they’re not aggressive towards people. Thump that chest John and Craig!

  3. Naomi says:

    Craig and John always working hard!

  4. Mandee says:

    Oh yeah! John and Craig rockin’ out CTB! Great work guys! 🙂

  5. Bradley says:

    John and Craig looking good!

  6. Damian says:

    A. 55 Pull ups, 110 Pushups, 165 squats (with 22lb vest)

    B. 15:12 with vest

    prepping for murph.

  7. BP says:

    A. 50 CTB – 7:41, Ring Muscle Up Progressions
    B. 16;28 (I think)

  8. Kobra says:

    A. I did “Nate” from this past Sunday in place of 30 MU for time = 15+3 PR

    B. 13:36 RX, top down, run then row

  9. CoachDB says:

    Double CFHSV Trouble right there! STRONG!!!!
    30 Ring MUs = 5:49 – did all of them in singles wanting to test this method. half (15) no false grip.
    Felt wild and crazy today and put on the Elevation Training Mask for the WOD.
    WOD RX = 15:57
    5x30sec Max Cal sprint 30 sec rest
    2rds of 10 Reverse Hypers – 10 V-ups – 10 Stone Over shoulder 100lbs
    Congrats on the PR Kobra.

  10. Nathaniel says:

    A. Performed ‘NATE’ instead of 30 MUs for time :

    20min AMRAP :

    – 2 ring muscle ups
    – 4 hand stand push ups
    – 8 kettlebell swings @32kg

    Score = 17 + 4 rx

    B. Today’s WOD – 13:08 rx

  11. George C says:

    John and Craig, two of the finest the morning crew has to offer!

    A) 50 strict pullups, 12:09

    B) 12:57 bottom up starting with 800m run

  12. CJ VK says:

    A. 20 ring muscle ups in the 15 min time cap – was shooting for 30
    B. 14:08 Rx (Run then row from longest to shortest)

  13. Mimi says:

    A: 30 ctb @ 5:22, 20 more chin to bar @ 8:47
    B: 13:13 scaled bc I didn’t do the last 1000m row…couldn’t do it….
    Big John & Craig making it look easy!!!!

  14. Bradley says:

    A. 30 Ring MU – 4:48 PR

    B. 13:53 bottom up starting with row

  15. Mandee says:

    Nate: 15+7 RX
    WOD: 16:28 RX bottom up, run first

  16. Tim B says:

    A: 30 C2B 7:53
    B: 17:31 Run then Row – bottom to top

    Picture: Very nice c2b gentlemen!!