4.9.13.

mobility: warm-up: Turkish Get-ups KB Press sandbag shoulder skill: Muscle-up wod: zac’s birthday wod Buy In: 26 burpees 6x 4 ring dips 9 sbgu Cash Out: 26 burpees Happy Birthday Zac!!!

3.23.13.

mobility: warm-up: A. 2x 20 kb thrusters 5 pull-ups 50 singles B. wallball shots double unders ring dips wod: CrossFit Open 13.3 amrap 12mins 150 wallball shots 90 double unders 30 muscle-ups

2.21.13.

mobility: warm-up: 3x 20 bulgarian split squats 8 ring rows/ring dips 20 MB Pullovers skill: Muscle-ups wod: 5x 15 box jumps 10 renegade rows 10 lunges (rack) 15 toes 2 bar

2.14.13.

“Valentines Day” mobility: warm-up: 3x 20 agility drill 4/8 ring dips 20 step ups Skill: muscle-ups 5×3-5 wod: 5x 6 Power Cleans 10 Box Jumps

2.5.13.

warm-up: 3x 100m run 5x kb complex 4/8 chin-ups skill: 5x 3-5 muscle-ups kb snatch WOD: 3x 30 kb snatch 200m run

9-20-12

Mobility: warm-up: 2x 200m run kb complex Skill: Muscle-Ups wod: Helen 3x 400m run 21 kb swings 12 pull-ups

8-2-12

Mobility: Warm-up: Jump Rope Intervals Ring Rows Dips Skill: 7x 10 Double Unders 5 Muscle-ups WOD: 3x 400m run 21 Pushpress 9 Pull-ups

7-13-12

Mobility: Warm-up: 4x 4 Pull-ups(Strict.Chins.Kip.Rings) 8 Squat Therapy Skill: Muscle-ups For time: “Good Luck” 50 squats 10 Pull-ups 20 Shoulder-to-overhead