Are you wondering are there going to be Bar Muscle Ups in the The Open this year??? Chance are there will be so on Saturday Febuary 17 during the 9am Open Gym Coach Cherianne will be having a Bar Muscle Up Clinic. She will be going over step by step drills and show you how to better improve your kip for Pull Ups and Toes To Bar so get those chalk hands ready!!!!

Warm Up

250m Row

With an empty barbell:

10 Good Mornings

7 Back Squats

5 Pausing Front Squats

2 Rounds, gradually building in intensity:

1 Wall Walk

5 Calorie Row

:30 sec handstand hold

5 Calorie Row

### Back Squat

*5@75%
5@80%
5@85%
*

Then

For Time

60 Back Squats 45/35

40 GHD

20 HSPU

Crossfit Light

2 Rounds

60 Back Squats with PVC or light bar

40 Sit Ups

20 DB Strict Shoulder Press

CF TEENS

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump overs 20 dumbbell snatches

15 burpee box jump overs 30 dumbbell snatches

15 burpee box jump overs 40 dumbbell snatches

15 burpee box jump overs 50 dumbbell snatches

15 burpee box jump overs Time cap: 20 minutes

A: 270#

B: 5:29 -> 1 pad

animal!

I wish, just depends on specifics, cardio – I’m sucking wind at the end unlike you! But we all work hard, be interesting to not count #s or minutes but amount of sweat and oxygen used per box and WOD! 🙂

247#

9:13 (Lots of HSPU practice in there)

#Darklifters!

165#

6:59 did dumbbell #20 strict press for HSPU

165

8:00 RXd

A. 110, 115, 125

B. 8:45 ab mat sit ups and 1 ab mat and 10# weight for HSPU

75#

7:23 – (HSP with 1-25# 2-10# and 1 ab mat )

A. 260 worked up to 80%

B. 6:28 RX

205#

7:14

2 ab mats and 80 sit-ups

A. 95, 105, 110

B. 9:21 w/double situps and hspu with 25#, 10# & abmat

A. 285, not 85% but felt right for today.

a) 235

b) 6:35 w/ 80 sit ups

trapped at work today so I actually did a home wod (been a while)

10x

10 goblet squats (35# KB)

10 dumbell press 20#

20 sit ups

(didn’t watch the clock)

A. 255# , 270# , 290#

B. 8:29 sub Dumbell press 35# reg sit-ups.

A 255, 285

B 9:33 scaled w80 su & 2 mats

A. 175, 185, 195

B. 4:22 RX

145#

5:52RX

A: 275, 300, 320

B: 5:15 ( or 6:15 I don’t remember).