Saturday, 26 February 2011


AMRAP in 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2/1.5 pood)

Post number of completed rounds and extra reps to comments


Choose a sport:
Run, Row, Bike, Swim

8 rounds of:
Run: 400m, rest 2 min
Row: 500m, rest 2 min
Bike: 3/4 mile, rest 2 min
Swim: 100m, rest 2 min

Post sport and total sprint time to comments
(Total sprint time is found by: Total Time – 14 min (rest) = Sprint Time)


  1. Man!! gotta do a muscle-up

  2. Great group of folks this am! Had an awesome time! Sorry for the delay in getting rings up.

    11 rds plus 2 MU, 1 HSPU – Rx

    I do need to get more efficent with my MU's. :p

    Awesome work Danny on first Rx "Nate"!!

  3. 8 rds
    jumping MU
    and toes on the ledge for hspu
    plus my screaming ;-P lol!!
    Great job everyone! I reeeeally want an rx MU!

  4. Chris Hauger says

    10+ rds.

    Jumping MU (Did my first like 4 minutes before the WOD started… haha)

    first rd with 2 pood, then decided I would try that later. 1.5 for the other 9.

  5. Did 7 rounds + 6 Plu + 6 dips

    Ring dips with 1" band
    20" knee on box hspu
    30 lb kbs ( increase on weight!! )
    Plu with 1.75" band

    Had fun and the cure for the common cold is crossfit!! Feeling much better!! First time doing ring dips also…glad I'm getting stronger!! 🙂

  6. 7 rds + 1 MU RX'd.
    Great seeing everyone this morning.

  7. 7+2 MU and 2 HSPU–jumping muscle ups

  8. Made it 3 rounds and had to quit because of my shoulder. First time i've quit a wod and it is not a good feeling. Fun to see everyone and great photography, Lesley.

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