Tuesday, 14 June 2011


9-7-5 rep rounds of:

Muscle Up
Squat Snatch (135/95)

For Time

Post time to comments
(WOD courtesy of http://www.crossfit.com/)


Choose a sport:
Run, Row, Bike, or Swim

Run: 2 x 1 mile*
Row: 2 x 2k*
Bike: 2 x 3 miles*
Swim: 2 x 400m*

*Rest time between intervals, is equal to sprint time

Post total sprint time to comments


  1. Patrice says

    15 something
    2 1/4" band
    12 # bar
    And my arms hurt!

  2. Lesley says

    Is anyone interested in going to OKC to learn how to row on REAL water?! Saturday, July 9. $40 Adults/$20 children. I'm considering making a day trip of it. Let me know if you're interested! There is a link to sign up and more info at crossfit.com. Let's take a team from MPCF!!

    About On-The-Water-Rowing Event
    The CrossFit Sports Series On-The-Water-Rowing event presented by Concept2 gives you a chance to experience life on the water from the hull of an 8-man boat. The day combines lots of laughs with instruction in state-of-the-art boats at exclusive boathouses, plus CrossFit WOD elements sure to leave you exhausted but wanting more. Olympic level coaches will be on hand to help guide you through this incredible day and take both your indoor rowing and on-the-water experience to the next level. And remember, it's not Jackie without the rower!

    Friday, July 8, 2011
    7 pm: Meet & Greet – Bricktown Brewery

    Saturday, July 9, 2011
    9 am: Registration/Check in opens on site – OKC Boathouse District – Devon Boathouse
    9:30 am: Event Kickoff –
    CrossFit Rowing Instruction, Lunch and beverages Rockin’ tunes – OKC Boathouse District – Devon Boathouse
    8 pm: After-Dark Party – Red Pin Bowling Alley.

    Sunday, July 10, 2011
    10 am: Group WOD – Location TBD

  3. 24:47. MU's were rx'd, but SQ snatches were modified to 85 lbs.

  4. Robert says

    12:18 jumping MU and 95 pound squat snatch

  5. MP Jimmy says

    17:58 Rx

    I followed "games" standards on the MU's, turning out at beginning of each rep. The snatches were the hardest by far! I had 5 failed reps in all! That SUCKS!!!! But, great WOD!

  6. Carmen says

    1 mu = 3 Plu + 3 ring dips/box dips
    22 #

  7. 17:58 same as J-dog
    although this lil "calf" only did 65 lbs and jumping MUs

  8. Brandy says

    45lb snatch
    Mod ring dips 1" and pull ups 1.5" for muscle up

    First WOD in about a week and a half so pretty slow 🙁 had fun with 530pm ladies!

  9. 14:44 85 lb snatches and jumping MU

Speak Your Mind