Today's WOD - 08/12

Today's WOD - 08/12

5 rounds for time:

  • 5 Muscle Ups
  • 10 Back Squats 155#/105#

Time cap is 22 minutes

Core - 25 Hip Ext holding 25#/15# dumbbells

 

77 comments (Add your own)

1. Ari wrote:
85#/ pull-up and orange band dips, 15:09

August 12, 2013 @ 11:48 AM

2. Brian Potocki wrote:
12:25 @ 105#, 10 pullups and 10 ring dips in place of muscle ups.

August 12, 2013 @ 12:14 PM

3. MiriamJ wrote:
20:26
Pull up attempts and ring dips with black band

August 12, 2013 @ 12:45 PM

4. MiriamJ wrote:
85# on squats

August 12, 2013 @ 12:46 PM

5. Greg A wrote:
15 Min AMRAP:
5 Front Squats 135# (from rack)
10 box jumps 24"
25 double unders

6+18

August 12, 2013 @ 12:49 PM

6. Colin wrote:
Scaled: 10 PU's, 10 Ring Dips. 135# Back Squats. Did not have MU's today.

August 12, 2013 @ 12:50 PM

7. Joann wrote:
13:12, 75#, RR and dips - 2 red bands

August 12, 2013 @ 12:57 PM

8. ASK wrote:
16:55, PU/RD green band to chest, knee in last round.

August 12, 2013 @ 1:21 PM

9. Darryl wrote:
12:21 115# R/D and RR

August 12, 2013 @ 1:28 PM

10. JimE wrote:
18:02 5 Pull up attempts/5 Ring Rows, RIng dips scale, 65#

August 12, 2013 @ 1:43 PM

11. Colin wrote:
12:41 for above. Tough starting this Monday.

August 12, 2013 @ 2:04 PM

12. Ian B wrote:
14:07 @ 155# Back Squat, 10 PU's & RD's instead of muscle ups...some day hopefully.

August 12, 2013 @ 2:07 PM

13. Makeya wrote:
15:48, pullUp/red band dips...rx ring dips someday.

Thanks Craig for pull up Mondays! I can string together 5 good ones. I can't wait to learn butterfly!

August 12, 2013 @ 3:36 PM

14. terri d. wrote:
16:21, 10 pullups, 10 ring dips (with red band) instead of muscle ups; 73# back squats

August 12, 2013 @ 3:41 PM

15. Don R wrote:
10:23 rx'd

August 12, 2013 @ 4:14 PM

16. VH wrote:
14:00 @ 135#, should have done rx, but would not have come close to this time if I did not alter my diet stat. Thanks Craig, Jeff, Julie!

August 12, 2013 @ 4:16 PM

17. JeffT wrote:
6:43 as rx'd

August 12, 2013 @ 4:20 PM

18. HeatherA wrote:
17:16 - one orange band (worthless), 53# BS
maybe have actually done 6 rounds. Not sure. Definitely 5 though, which is all that matters!

August 12, 2013 @ 4:30 PM

19. Kirk wrote:
8:21 Rx

Couldn't keep up with Craig after Round 2...it was fun hanging out with the 9:30 class for once!

August 12, 2013 @ 5:19 PM

20. liljoe@ FS25 wrote:
8:08 RXD

August 12, 2013 @ 5:33 PM

21. JH wrote:
16:32
PU's and RD's (red band after round 3); 95#

August 12, 2013 @ 6:25 PM

22. tau hamilton wrote:
9:26 RX

August 12, 2013 @ 6:33 PM

23. Keith M wrote:
16:30 Rx

August 12, 2013 @ 6:34 PM

24. CT wrote:
18:38 95# Pu and redband. good wod.

August 12, 2013 @ 6:39 PM

25. Rob D wrote:
11:22

August 12, 2013 @ 6:55 PM

26. CROSSFIT FAIRFAX Facebook wrote:
HEY FAIRFAX Athletes and Trainers! PLEASE REMIND classes to post their WOD WHITE BOARD SCORES HERE! We have a plethora of new members and they may not know about this wonderful BLOG! It will help our members get to know one another, and identify their own rabbits!!

Also - please ask them to *LIKE* us on FB, or follow us on Twitter (their social media of choice) As you know, the WODS are posted there each night, not to mention its a huge opportunity for all of us to get to know eachother better and a fabulous platform to information share!

Thanks everyone!!

August 12, 2013 @ 7:03 PM

27. Alex D. wrote:
2+1 rx

Strung some mups together in first two rounds but could only manage one more in 3rd round.

Finished out 30 back squats after wod thanks to some good natured shaming. Thanks for looking out for me, Tim ;)

August 12, 2013 @ 7:16 PM

28. CraigF wrote:
6:26

August 12, 2013 @ 7:46 PM

29. don l wrote:
13:39 135#

August 12, 2013 @ 7:50 PM

30. Josh Counts wrote:
(Started my 2nd week of crossfit today) 1 round of 10pullups/10row dips ... 1 round of 10pullups/10 row dips (assisted with red band) ... 1 round of 10 ring rows / 10 row dips (assisted with red band) ... only 2 rounds of 75# back squats, ran out of time

August 12, 2013 @ 7:54 PM

31. David R wrote:
13:08

Only able to do ring rows and ring dips, not muscle ups or pull ups

August 12, 2013 @ 9:27 PM

32. ellen z wrote:
12:40
Mod jumping muscle ups (a little higher than ring dips and 90# back squat

August 12, 2013 @ 9:55 PM

33. Sam wrote:
15:05 at 135# and MUsRX

August 12, 2013 @ 9:58 PM

34. Donovan Z wrote:
12:09 - Jumping MU. I was able to get a few muscleups in the warmup. Got only one in the WOD then had to do jumping.

August 12, 2013 @ 10:09 PM

35. Jason Kallivokas wrote:
10:27 (MU Transy, 155# BS

August 12, 2013 @ 10:25 PM

36. Sherry Moeser wrote:
14:48 with 85# and muscle up transitions from the ground

August 12, 2013 @ 10:35 PM

37. Lauren Hark wrote:
14:07 @ 75# bs / 2-1 pu + rr

August 12, 2013 @ 10:40 PM

38. Joe T wrote:
14:54 Rx

August 12, 2013 @ 11:06 PM

39. Jay Lee &amp wrote:
10:07 rx'd

August 12, 2013 @ 11:28 PM

40. alexn wrote:
8:36 Rx

August 12, 2013 @ 11:29 PM

41. drod wrote:
8:07

August 12, 2013 @ 11:37 PM

42. rob m wrote:
11:17 Rx

August 12, 2013 @ 11:38 PM

43. adrienne wrote:
9:24 as rxd

2.5 mile warm up to start

August 12, 2013 @ 11:39 PM

44. hollar wrote:
12:20 MUT (10 reps)
115x2, 125x3 BS

August 12, 2013 @ 11:42 PM

45. Katie wrote:
12:15 85# PUs and ring dips with red band

August 12, 2013 @ 11:42 PM

46. Matt Nuss wrote:
14:58 rx, hands tore on the last round. Nasty.

August 12, 2013 @ 11:47 PM

47. Erin wrote:
Beach Vacay WOD:
5 Rounds
21 DU (practice makes perfect)
15 Squat jumps
9 burpees

August 12, 2013 @ 11:54 PM

48. Eicholtz wrote:
7:24 rx

August 12, 2013 @ 11:54 PM

49. Justin R wrote:
11:53 Rx

Definitely thought I was going to get that done faster... Ugh

August 12, 2013 @ 11:58 PM

50. Dan A wrote:
14:52 (subbed low ring muscle ups)

August 13, 2013 @ 12:11 AM

51. Bill H wrote:
9:23 Rx sub Front Squat. Shoulder not liking that transition overhead

August 13, 2013 @ 12:20 AM

52. Harry wrote:
10:20, 115#

August 13, 2013 @ 12:25 AM

53. Charlie wrote:
14:40 Rx'd

August 13, 2013 @ 12:28 AM

54. Karl wrote:
13:45
MUTs after first round, 115#

August 13, 2013 @ 12:46 AM

55. Kevin G wrote:
11:19. 95#, RRs and dips.

August 13, 2013 @ 12:50 AM

56. SBJ wrote:
3+2 in 19 mn rx'd then finished up with 2:1 c2b and rd

W.A.B.

August 13, 2013 @ 1:09 AM

57. LaurenG wrote:
16:28, 105#, pull-ups and red band dips

August 13, 2013 @ 1:17 AM

58. amy c wrote:
15:39
73#, pu/red band ring dip

August 13, 2013 @ 1:18 AM

59. lindsey o. wrote:
13:32 MU transitions 2:1, squats rxd

Mike 14:47 2 MUs, then pullups & ring dips 2:1, squats rxd

August 13, 2013 @ 1:20 AM

60. Bobby wrote:
14:22 rx

August 13, 2013 @ 1:25 AM

61. Jeff N wrote:
19:54 115#, RX PU, mix of RX RD then used blue band.

Brutal. I ache. Tomorrow is probably going to suck.

August 13, 2013 @ 1:31 AM

62. Bill Monas wrote:
9:51 as rx'd

August 13, 2013 @ 1:45 AM

63. Josh J wrote:
14:41 rx

August 13, 2013 @ 2:08 AM

64. Caroline wrote:
3 mile run to warm up

11:00 MU transitions from ground and rx'd squats

August 13, 2013 @ 3:04 AM

65. Ross V wrote:
10:21 Rx

August 13, 2013 @ 3:13 AM

66. Brett S. wrote:
16:40 rx'd

August 13, 2013 @ 3:34 AM

67. MaggieT wrote:
7:03
Did strict weighted ring dips instead of MU. Still nursing my upper back. Rx'd squats.

August 13, 2013 @ 3:36 AM

68. Alan J wrote:
18:39
105#
3 mu, switched to pu/rd, red band

August 13, 2013 @ 4:04 AM

69. Serena wrote:
12:34
53# (but I probably should have gone higher), ring rows and ring dips with purple band

August 13, 2013 @ 5:36 AM

70. BStone wrote:
11:45 Rx

I'm with Bill H, my shoulder was feeling pinched during the overhead transition to the back rack position.

August 13, 2013 @ 11:38 AM

71. J.pom wrote:
19:59 @ 85# and pull ups and ring dips (one red one orange)

August 13, 2013 @ 1:00 PM

72. TravisG wrote:
17:53 with 105# bar,
Pull-ups and ring dips w/ red band

August 13, 2013 @ 2:15 PM

73. RJ wrote:
21:06 115#, 25 MU's

Went pretty lite on the squats since I was on vacation for a week and a half... definitely felt the affects.

August 13, 2013 @ 3:26 PM

74. RJ wrote:
21:06 115#, 25 MU's

Went pretty light on squats. First day back after being on vacation for a week and a half. I'm sore.

August 13, 2013 @ 3:29 PM

75. Ricky J wrote:
17:15 PU and RD

August 13, 2013 @ 5:27 PM

76. Serge wrote:
15:48 #115 back squats with 10 pull-ups, 10 ring dips red band

August 14, 2013 @ 12:31 AM

77. Joel D wrote:
11:37 rx, muscle ups still failing me

August 14, 2013 @ 2:50 AM

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