Dec 30 2008
December 30, 2008
Tuesday 081230
“Ryan”
5 Rounds for time of:
7 Muscle ups
21 Burpees
Post time to responses.
The substitution for one muscle-up is 3 pull-ups and 3 dips.
Compare to October 10, 2008.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 94 Total Burpees =4,465
On Wednesday, December 31st (New Year’s Eve) there will be a 6:00 am and 5:30 pm class. On Thursday, January 1st (New Year’s Day) there will be a 11:00 am class.
CrossFit Journal
Sweet.
“Ryan”
5 Rounds for time of:
7 Muscle ups
21 Burpees
As Rx’d
Time: 22:34
Last time I did this workout I had a time of 13:45! I believe all the extra burpees we have been doing made it tough to push out of the dip on the muscle up.
“Ryan”
5 Rounds for time of:
7 Muscle ups
21 Burpees
As Rx’d – 26:??
Poor nutrition over the holidays is effecting my performance.
Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Then did 94 Burpees.
Then did 4 rounds of 10 pull-ups and 10 dips (7 of each 10 dips were assisted)
Then did “Michael” 3 rounds of 800m run, 50 sit-ups, 50 back extensions.
My time: 34:48 (all running on treadmill at 0% incline)
Then did AMRAP in 20 mins. of 5 thrusters, 7 hang power cleans, 10 SDLHP.
I used 65lbs. for all lifts. Did 6 rounds and 5 thrusters.
It felt good to be back at the gym.
this workout took me like 45 min- I got really confused on how it should be done! ha ha I am just glad it is over with – but great job to everyone who did it!
p.s. you ladies are looking good!
Ryan”
5 Rounds for time of:
21 Pull-Ups (sets of 7)
21 Dips (sets of 7)
21 Burpees
Time: 20:31