Great job to all of our athletes who rocked the “Rumble at the River” this weekend in Columbus!!
120821:
10 Minutes to: Practice Muscle Ups (ring or bar)
OR Max Rep Muscle Ups
-then-
“Death by Burpee”
1 Burpee on the first minute
2 Burpees on the second minute
3 Burpees on the third minute
Etc…
NOTE: If you think this WOD is too easy, try doing it with a judge watching and/or jumping onto a weight plate 
—
*6 pm Skills: Gymnastics elements
Death by Burpee: 11 + 7
10 muscle-ups in ~10 minutes. Only 2 or 3 misses. First time doing multiple MUs since my injury-induced CF break.
15 full rounds + 11 or 12
(lost count on the last round once I realized I wasn’t going to get to 16)
Practiced muscle ups… so close!
14 full rounds + 13 reps on burpees.
practiced holding upright on rings then dipping (Thanks, Coach Pat for that hint).
Death: 14 rounds + 8
Thanks to the 8:30 cheering squad for making me continue past 13!
13 + 12. Should’ve made it to 14.
As for muscle-ups, just gotta work on the grip in a hang. I can jump into a muscle up almost every time, but can’t kip right without the grip.
I died too soon! Just wore me out. Made it 12 rounds + 11. I said this was a short person’s workout and thenTall Brian (sp?) proved me wrong by getting the most at 6 am!
13+10
sooo many PRs today! literally 4 or 5 folks had their first ever muscle up today…OUTSTANDING! In addition, several athletes opted for the “jump-to-plate” version which is a great variation for burpees. The skillz class covered handstand push-ups & everyone made serious progress. Anyone who chose to miss today definitely missed some Awesomeness. Well done CFRX!
Home WOD! 18 + 13. Totally had it easier than all of you who did this at the gym — no muscle up practice. My shoulders were really shot after this and I definitely wouldn’t have gotten that score had I done MUs.
holy crap, E. Nice job on the burpees. That’s amazing!!!!
18 + 0. Man…..what a workout.