8 Minutes of Shoulder/Hip Mobility (click links for details)

A- WU- 3 Rounds of:
Row 500M @ 28 SPM;
2 Minutes Rest Between Rounds

B- Bar Muscle-ups (30 rft or 10 Minute AMRAP or Practice)
C- For Time:
200M Walking Lunges
7 replies
  1. Tammyli
    Tammyli says:

    Anybody down to turn part C into a partner WOD

    Maybe 100 Curtis Ps for time: only one parter works at a time
    Partner A completes AMRAP while Parter B runs 200M


    Who is down?

  2. Smanik
    Smanik says:

    I really do try not to ‘toot my own horn’ but this stood out to me today and I wanted to share…

    I’m adding more past performances to the new WODify system today because I think it’s cool that it will add a little medal to your name when it identifies you hit a new PR.

    So I get to Nate. And in my notes I come across this…

    12/29/2014 – 1 rd, X reps : “Lost count after I lost Muscle Ups… kept working throughout”
    11/11/2015 – 11 rds, 1 rep : “All rounds unbroken”

    I was really proud of the second performance. I also didn’t realize what this represented as almost 1 year of progress.

    I really hope everyone takes advantage of WODify because it’s not always weight on the bar where you’ll see the most improvement, especially as you continue to progress. That’s part of the CrossFit game. But you will see improvements in a lot of places you don’t have in mind all the time!

    Looking forward to seeing you all in the new year.

  3. Tammyli
    Tammyli says:

    Thats Awesome Smanik! Thats How Ifeel about Fran… Ive done it about 10 times and I love how is can demonstrate my improvement.
    Here we go 2016

  4. Smanik
    Smanik says:

    A) 3x500m Row/2ish Min Rest – 1:34/1:34/1:35
    B) 30 Bar MU (10min cap) then 200m Walking Lunge – 24BMU/14:33 total time
    C) 21 PWC (95lbs)/21 BJO (24″)/15 Rack Lunge (each)/15 BJO/9 FSQ/9 BJO – 6:11 with a destroyed right shin, missed in the round of 15
    D) 4×8 GHD YWTA’s (2.5lbs x2)

    It was fun to see a couple guys get their first Bar MU’s today. Nice work all of you.


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