Kipling Pull-up & Muscle-up Drills
10 Minutes to practice Kipling Pull-ups or muscle ups
Option 2 – WOD
8 Rounds for Time:
10 Burpees
20 Sit-ups
10 Box Jumps
10 Hang Kettlebell Snatch (5R+5L) (50/35)
10 Burpees
20 Sit-ups
10 Box Jumps
10 Hang Kettlebell Snatch (5R+5L) (50/35)
Option 1 – CrossFit Total
If performing CrossFit Total to make up for yesterday, put score in for yesterday.
Important Reminder
Please be sure to stay outside the gym until the previous class exits. This does not mean when they’re cleaning up. The entire previous class must exit before you enter- no exceptions. We have a limited capacity due to regulations. If all of our athletes don’t abide by this rule, we risk being shut down or fined.
CrossFit Total Tomorrow!!
We are testing back squats, strict press, and deadlifts tomorrow. Hydrate, eat well, and get ready to crush all the weights!
10:00 WOD
10 Rounds, 2 Minutes on the Clock:
10 Air Squat
10 Sit-ups
20 Double Unders
10 Air Squat
10 Sit-ups
20 Double Unders
*Score is total reps – 550 Possible
Endurance WOD(7:45am)
10 Rounds, 3 Minutes on the Clock:
15 Air Squat
15 Sit-ups
25 Double Unders
15 Air Squat
15 Sit-ups
25 Double Unders
*Score is total reps – 550 Possible
Just Some More Gymnastics
For Time:
50 Pull-ups
*Every time you break, 10 burpees & during transition
50 Push-ups
*Every time you break, 10 burpees & to close out workout
50 Pull-ups
*Every time you break, 10 burpees & during transition
50 Push-ups
*Every time you break, 10 burpees & to close out workout
Muscle-up Practice
10-15 minutes to drill bar or ring MUs
Option B:
5 Rounds
5 Strict/Banded Pull-ups
15 Push-ups
6 Round Shoulder Burn
6 Rounds for Time of:
10 Strict Press @60%
10 Overhead Dumbbell Lunge (35/25)
10 Strict Press @60%
10 Overhead Dumbbell Lunge (35/25)
Rx+ Dumbbell @50/35