Come for the WOD, Stay for Mobility+Strongman Class – CFS

Jun 4th, 2016

Category: CrossFit

Come for the WOD, Stay for Mobility+Strongman Class – CFS

Sami & Mike

Sami & Mike

WOD
1 Mile Run
5 Muscle-ups
25 Power Cleans (115,75)
4 Muscle-ups
20 Power Cleans
3 Muscle-ups
15 Power Cleans
2 Muscle-ups
2000m Row

Level 3 -3-2-1-1 Muscle-ups
Level 2 (95,65), Ring Dips x3 or Push-ups x4
Level 1 (75,45), Ring Dipsx 2 or Push-ups x3
ADV- MUPs x2- Only if you can do 5+ UB

Strongman Class: Skill
Axle

Strongman Class: Strength
Axle Deadlift
3-3-3-3-3

Strongman Class: WOD
Axle “DT”
5 Rounds
12 Axle Deadlifts (155, 105)
9 Axle Hang Power Cleans (155, 105)
6 Axle Shoulder to Overhead (155, 105)

L3 – 135, 95
L2 – 115, 75
L1 – 95, 65

DISCUSSION 7 Comments

  1. Ryan Gould 06/06/2016 at 11:57 am

    WOD: 28:20 L3 (bar MUPs…half attempts, half successes?)
    This one was all about breathing, especially on the row. It’s starting to come back

  2. Kurt 06/05/2016 at 8:41 pm

    28:54 Rx

  3. Tom Kuchenreuther 06/05/2016 at 6:07 pm

    WOD: 27:06 Rx+ (8-6-4-2 mups)
    Abs and stuff with George and Trevor. 3rnds – 20 GHD’s, 25 pushups, 30sec plank hold.

  4. Liz Crean 06/05/2016 at 5:22 pm

    26:30 with two mile bike instead of the run and bar mups with one purple band .. trying to break my habit of hand release muscle ups …

  5. Trevor Crean 06/04/2016 at 8:17 pm

    Deadlifted(355), then snatched(technique), then did strict pull-ups, then Tom convinced me to do the WOD (28:16 Rx) and then Tom convinced me to do an ab workout.
    I’m tired.

  6. Nick Alonso 06/04/2016 at 8:04 pm

    Spartan sprint race with Ronnie. 2:05ish. It was a blast and a little tougher than expected. Burpee is onerous

  7. jason barrow 06/04/2016 at 3:16 pm

    WOD: 28:36 L3
    No misses on the 7 mup attempts. Where I’m at that still feels like an accomplishment. But simultaneously feels like I should try linking MUPS together, something I’ve been too shook to work on.