Box Jumps, Bar Muscle Ups and Rope climbs…ooh my!

Dec 12th, 2012

Category: CrossFit

Box Jumps, Bar Muscle Ups and Rope climbs…ooh my!

Natalie will be running half hour massage deals @ $45 for the months of January and February.  Click on this link, also found on the right side of the page, to schedule.

Skill
Rope Climb
Bar Muscle-up

WOD
5 Rounds
15 Box Jumps (30,24)
10 Alternating Pistols
5 Bar Muscle-ups
1 Rope Climb

L3- 2 Bar Muscle ups
L2- 10 Chest to bar pull-ups, (24 20)
L1- (24,20) 10 reg pull-ups, Pull to standing, (24,20)

DISCUSSION 4 Comments

  1. Micah Risk-Uspensky 12/12/2012 at 9:41 pm

    Holy shit, THAT WAS SO MUCH FUN!!
    Time: 19:14. Scaling: pole-assist (what can I do about lack of balance doing unassisted pistols?), R+B band C2B.

    • Goose 12/13/2012 at 2:10 am

      Pistols are all about single leg balance, stability and flexability. Working on controlling yourself down slowly with as little assistance as possible is the best way to get better. Lunges and other single leg work will also help a lot in perfecting those pistols.

  2. jason barrow 12/12/2012 at 1:54 pm

    Have to be at work tonight so I hit up the 7am. If there was a special membership tier where pistols would not be programmed for you I would throw down for it in a second.

    WOD: 22:35
    Scaling: Pole-Assistols (trademark shamon), 2 bar MU’s instead of 5