Tuesday, July 17, 2012
Helena does bar muscle-ups instead of ring muscle-ups in “Nasty Girls.” Great work getting through a tough WOD today. It was a first for all of you, and you smoked it!
Here’s the workout for Tuesday, July 17, 2012:
A. Skill
Bar muscle-ups
Take 15 minutes of class to work on bar muscle-ups, with the progression of kipping pull-ups, kipping chest-to-bar pull-ups, then bar muscle-ups.
B. Metcon In 3:00 200 meter run 10 dumbbell burpee deadlifts AMRAP knees to elbows Complete five rounds, resting one minute between rounds. Score is total knees to elbows. Dumbbell burpee deadlift demo: * These two demo clips are dedicated to Sara’s husband, who cares about our posts enough to notice when we don’t have videos. 😉 Now get to the gym, mister! (Yes, we’re calling you out).Monday, July 16, 2012: 2011 REEBOK CROSSFIT GAMES CHAMPS RECLAIM TITLES IN 2012
Rich Froning and Annie Thorisdottir make CrossFit history with repeat wins at the best-attended Reebok CrossFit Games to date
2012 Reebok CrossFit Games winners (photo from crossfit.com)
Rich Froning and Annie Thorisdottir made CrossFit Games history when the 2011 male and female winners earned repeat titles Sunday at the 2012 Reebok CrossFit Games in Aromas, Calif., a consecutive win that is unprecedented in the booming sport of fitness’ highest level of competition.
Read more about it here:
Rich Gets Richer
Annie, Get Your Gold
Did you miss any footage of the Games? Check it out:
CrossFit Games archive footage
Here’s the workout for Monday, July 16, 2012:
A. Strength
Front squat – linear week 3
B. Metcon
“Nasty Girls”
Three rounds for time:
50 air squats
7 muscle-ups *
10 hang power cleans (135/95)
* Muscle-up substitution will be one pull-up and one dip per muscle-up
To celebrate the finish of the Games, we’re going to do one of the old-school CrossFit workouts, demonstrated in the video below by Annie Sakamoto, Eva T. and Nicole Carroll, a handful of the original CrossFit women. Let’s get one for the whiteboard!