Test yourself, then amRAP it up

Knees out, Chest up
Knees out, Chest up

500m row for time


12 Minute AMRAP
3 Muscle-ups
7 Power Cleans (155,105)
250m Row

Level 3- (135,95), 2 Muscle-ups
Level 2-(115,75),12 Ring Dips
Level 1- (95,55), 12 Ring Dips


  • sammy belton

    07/20/2013 @ 11:54 pm

    Row 2:24
    Deadlift 225 x2
    WOD 2+7 L1

  • Mike Brown

    07/19/2013 @ 11:54 pm

    9:30am tomorrow.

  • JBo

    07/19/2013 @ 10:48 pm

    First off, AWESOME pic, Shelby! Great focus and intensity.
    Secondly, great job to everyone who just got their asses to CFS today and worked out in this crazy heat!
    500m row: 1:50.1 – first time ever doing this. A little better than I thought I’d do, but I should’ve gotten under the 1:50 mark.
    Dead Lift: 275×2 – Actually spent most of the time working on muscle up drills w/ TinaMo. First time EVER working on the rings, which was interesting. Content with being only 10lbs away from my dead lift PR considering the heat and working on muscle ups between sets.
    WOD: 3 rounds L2

  • nick stavros

    07/19/2013 @ 1:42 pm

    Muscle-ups and power cleans!!! Feels like Christmas morning!!

  • Mike Quigley

    07/19/2013 @ 11:41 am

    1:29.4 on the row – just barely beat my 1:30.0 from last time.
    335#x2 on the deadlifts
    WOD – 3+5, 12 ring dips, 155#. Ring dips are coming along, but still slooooowwwww.
    Drink your water today.
    FYI – CF Lando is having a post paleo challenge social WOD tonight at the Harp at 8:30, all are welcome. What could be more entertaining than hanging out with a bunch of CFers who are drinking for the first time in 2 months?

    • sammy belton

      07/19/2013 @ 3:09 pm

      I’m already working on my second liter of water!

    • Shamwow

      07/19/2013 @ 3:53 pm

      Thanks for the heads-up, Quiggy. I might stop by, provided I haven’t melted in the meantime.

Comments are closed.