The Saga

Jun 30th, 2014

Category: CrossFit

The Saga



It’s been a while since we’ve updated you all on everybody’s achievements, but boy, are there a lot! We love seeing people complete new things and are extremely proud of everybody’s progress and achievements. Congratulations to everyone who has hit a PR or accomplished something new recently. If you don’t see your PR here, post to comments. What’s your latest PR? Let us know, and keep up the good work!


Ring Muscle-ups

1 Mile Run
50 Overhead Walking Lunges (45,25)
20 Burpees
5 Muscle-ups
800m Run
40 Overhead Walking lunges
15 Burpees
4 Muscle Ups
400m Run
30 Overhead walking lunges
10 Burpees
3 Muscle-ups

Level 3-3 strict pull-ups and 3 ring dips for each Muscle-up
Level 2- 2 Strict Pull-ups and 2 ring dips for each MUP
Level 1- 800/400/200- 2 Ring Dips for each Muscle-up

Lower body


  1. jason barrow 07/01/2014 at 1:03 am

    Throw ya damn hands up for these PR’s…..aaaand for JILL MARTINELLI because she got her first RING MUSCLE-UPS tonight!!!!!

    I’m thinking about that old term we used for WODs like this, “GOAT ensalada”.
    WOD: DNF (Completed 2 rounds and a 400m at 35 mins)
    Scaling Smorgasboard: 2 strict pullups, 2 red-band ring dips per MU

    My first set of ring dips I jumped up on the high rings to do some kipping dips, did a couple reps and was CONVINCED that my traps and both triceps were going to pop out of my skin. Got down and grabbed that red band WITH THE QUICKNESS.

  2. Paul 06/30/2014 at 3:45 pm

    31:20 rx, also got to witness someone get their first muscle up today and they did it strict, always exciting to witness

  3. JBo 06/30/2014 at 3:27 pm

    Well, 2 years and 3 months into my journey at CFS, PR’s are unfortunately starting to get a bit more rare. Need to step it up and get back on track! One additional one for me is:
    1-mile run: 7:00
    Today’s WOD certainly looks like a doozy.

  4. Scott Zakrajsek 06/30/2014 at 12:58 am

    I should know to not check the WOD on Sunday nights…this one might give me nightmares.