Today's WOD - 08/30

Today's WOD - 08/30

CF Reston will be offering only one class on Saturday 08/31 at 7:15am due to the Level 1 being held there this weekend.

For Time:

  • 20 Muscle Ups
  • 30 HSPU
  • 40 Alternating Lunges in Place
  • 50 Alternating Dumbell Snatches 45#/25#

20 min Time Cap

Core - 3 sets of 15 Hip Extensions

 

60 comments (Add your own)

1. Scott T wrote:
18:59 exd

August 30, 2013 @ 11:35 AM

2. Brian Osborne wrote:
13:09 Rx
Great Friday workout.

August 30, 2013 @ 12:21 PM

3. Amanda Z wrote:
16:54 2:1 MU transitions

August 30, 2013 @ 12:24 PM

4. MiriamJ wrote:
19:11
Pull up attempts and box hspu

August 30, 2013 @ 12:50 PM

5. Troy G wrote:
17:20
MU: 40 pull up, 20 ring dip
HSPU: 15 w 2 abmat. 15 w 3

August 30, 2013 @ 1:01 PM

6. ASK wrote:
Forgot to check my time, but 16:30ish sticks in my head.
PU/RD with band holding them together (no knee in).
1AM HSPU.

August 30, 2013 @ 2:00 PM

7. Ian B wrote:
17:07 - Substituted PU's & RD's for Muscle Ups. Sweet Friday WoD.

August 30, 2013 @ 2:03 PM

8. JH wrote:
11:57
20 MU transitions...catching most with feet off the ground.
HSPU's with 45/25/abmat
30# DB

August 30, 2013 @ 2:50 PM

9. Jude Collins wrote:
15:32, pulls ups/ ring dips, all else Rx.

August 30, 2013 @ 3:01 PM

10. JeffR wrote:
106 at 20 min: 15MU, rest MUA/MUT

August 30, 2013 @ 3:27 PM

11. Buzz wrote:
17:52 35# DB
First 8 MUs unbroken (PR by 2)

August 30, 2013 @ 4:44 PM

12. JeffT wrote:
9;46 rx

August 30, 2013 @ 4:52 PM

13. terri d. wrote:
18:36; 40 pull ups and 40 ring dips (w/red band) instead of muscle ups; push ups on box instead of hspu; 25# dumbbell snatch

August 30, 2013 @ 5:36 PM

14. ASK wrote:
Free food!

If anyone wants a free sample of PowerSupply meals, feel free to grab the ones with last name "Kostuch" today. I wont be able to pick them up.

August 30, 2013 @ 5:51 PM

15. SeanV wrote:
11:43 rx

August 30, 2013 @ 5:56 PM

16. JayLee wrote:
16:36 rx'd

August 30, 2013 @ 6:26 PM

17. Rob A. wrote:
14:07, burpee pull-ups instead of MU

August 30, 2013 @ 6:27 PM

18. Eric H. wrote:
16:12; PU/RD, 45+25 HSPU plates and 35# DB

August 30, 2013 @ 6:46 PM

19. Wilson wrote:
Forgot to check my time but I had roughly 5 minutes left.

35db

20 pull/rind dips

August 30, 2013 @ 6:52 PM

20. Bret K wrote:
11:10 rx'd

August 30, 2013 @ 7:06 PM

21. Tau Hamilton wrote:
15:15rx HSPU getting much better lunges & DB snatches unbroken.

August 30, 2013 @ 7:16 PM

22. Charlie wrote:
15:46 Rxd

August 30, 2013 @ 7:25 PM

23. CT wrote:
15:04 PU/RD red, 25# first 10, then 10# hspu

August 30, 2013 @ 9:45 PM

24. CT wrote:
15:04 PU/RD red, 25# first 10, then 10# hspu

August 30, 2013 @ 9:47 PM

25. Jack T. wrote:
12:32 HSPU with 25/15 and abmat - getting better. Ring dips with strap.

August 30, 2013 @ 10:01 PM

26. Scott G wrote:
13:40
scaled to MUT, pad/25# plate/40#

August 30, 2013 @ 10:02 PM

27. JayNowak wrote:
17:19
2abmats n mu on low rings

August 30, 2013 @ 10:02 PM

28. Alex D. wrote:
15:37

13 MUPS then ring rows. Got through transition on 14 and 15 but failed on ring dip part so went to transitions. Real happy, previous max was 11.

Big old plate and abmat for HSPU to make it easy on a stained bicep

August 30, 2013 @ 10:05 PM

29. Ken P wrote:
17:29
RR/RD (double red)
25 Inverted stands
20# for DB snatches
Day 22 of CF
Thanks For the help!

August 30, 2013 @ 10:14 PM

30. DanaL wrote:
14:32; rr's/band dips, hspu's from box

August 30, 2013 @ 10:23 PM

31. Jason B wrote:
13:43 - 30 MUTs, 2 abmats for HSPU

August 30, 2013 @ 10:46 PM

32. Brendan W wrote:
17:32
PU/RD
1 ab mat, 1 25# HSPU
35#

August 30, 2013 @ 11:13 PM

33. Bobby wrote:
17:25 rx

August 30, 2013 @ 11:15 PM

34. Bill H wrote:
10:48 mod 35# L / 25# R shoulder presses. Thanks Julie F for the mobility tips, shoulder felt a lot better

August 30, 2013 @ 11:25 PM

35. alexn wrote:
11:15 Rx

August 30, 2013 @ 11:30 PM

36. Eicholtz wrote:
11:24 rx

August 30, 2013 @ 11:42 PM

37. Ari wrote:
16:01
PU/RD
25#+ab mat
25#

August 30, 2013 @ 11:45 PM

38. Jason Kallivokas wrote:
14:42 (MU Transitions)

August 30, 2013 @ 11:49 PM

39. Matt Nuss wrote:
14:15 rx
Still can't string MU together very well without hand issues.

August 30, 2013 @ 11:50 PM

40. kevin hollar wrote:
16:44 MUT
HSPU off the wall on the panel mat
Go with the plates and abbmat next time, too far off the wall today

August 31, 2013 @ 12:12 AM

41. Nicole R wrote:
16:57, PU/RD w/blue band, HSPU (45+25)

August 31, 2013 @ 12:16 AM

42. lindsey w. wrote:
16:16

August 31, 2013 @ 12:17 AM

43. JeremyB OG wrote:
17:4...? I think
Rx'd

August 31, 2013 @ 12:23 AM

44. Kevin G wrote:
16:42

August 31, 2013 @ 12:47 AM

45. Shana wrote:
17:01. PUA's and ring dips with a purple band. Dropped to ring rows after 15. Unbroken lunges. Maggie was right. That part was "easy".

August 31, 2013 @ 1:02 AM

46. Steph wrote:
20:57 - RR & RD, attempted HSPU but basically just got inverted.

August 31, 2013 @ 1:17 AM

47. Kristan wrote:
19:43

2:1 pu/rd red band
first 10 hspu from the ground then 2 ab mats (lots of swearing)

that was really quite something... I am having trouble holding up my wine glass this evening... thanks Craig :)

August 31, 2013 @ 1:58 AM

48. Stephen D wrote:
16:something

25 transitions
HSPU's felt okay - should add plates around abmat now
lunges easy
45# db snatch was a bit tough

Afterward, did four MU's - first time!
Also, pulled off five unbroken triple-unders

August 31, 2013 @ 2:26 AM

49. amy c wrote:
21:00
2:1 Kipping PU's/red band RD
25 hspu w/ 2 abmats and 5 knee push ups
#25

August 31, 2013 @ 2:33 AM

50. IronDan wrote:
19:16 w/ two abmats. Banged out five MUs off the bat. That was pure adrenaline as I was psyched to put several together. Snatches were a pain in the arse.

August 31, 2013 @ 3:02 AM

51. liljoe @ FS 25 wrote:
13:00 RXD

August 31, 2013 @ 3:15 AM

52. Serge wrote:
19:06 MU transitions, 10 hspus then 20 push-ups, 45# snatches

August 31, 2013 @ 3:21 AM

53. Alan J wrote:
21:23
18 MU, hands tore
1 abmat hspu

August 31, 2013 @ 3:21 AM

54. SP wrote:
18:14, PU (half c2b) and RD, 1 abmat HSPU.

August 31, 2013 @ 3:25 AM

55. SP wrote:
18:14, PU (half c2b) and RD, 1 abmat HSPU.

August 31, 2013 @ 3:25 AM

56. SP wrote:
18:14, PU (half c2b) and RD, 1 abmat HSPU.

August 31, 2013 @ 3:25 AM

57. Alan Ravy wrote:
18:xx

17 rx muscle ups took 12 mins, so moved on.

Did HSPU in 2 sets 20/10

Unbroken lunges and snatches.

August 31, 2013 @ 8:16 PM

58. Rob D wrote:
17:01

September 1, 2013 @ 5:34 PM

59. CraigF wrote:
12:20, used 70# DB...stupid

September 2, 2013 @ 1:50 PM

60. Ingy wrote:
16:46 Rx.

September 4, 2013 @ 3:21 PM

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