Holiday Party Tonight!

By Jared Byczko / December 21, 2011

Continuing on with our theme of 2011 CrossFit Open WOD’s we are now at week 4. Skill- 3 rds A1 10 strict pull ups A2 10 TTB A3 10 pass throughs Sectional 11.4 10min amrap 60 Bar Facing Burpee’s 30 OHS 120/90 10 Muscle Ups Post- FOAM ROLL The rules in words: Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. Overhead squat This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack. Muscle-up In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings. ]]>

10 thoughts on “Holiday Party Tonight!”

Moises Del Mar
December 21, 2011 at 10:52 am

my jungle experience:
http://vimeo.com/22368681
1. merritt
  December 21, 2011 at 11:17 am
  
  Nice work! However, seeing the video gets me worried about my abilities to complete today’s WOD. I will give it my best attempt, but true muscle ups aren’t happening in my near future.
  1. Peter
    December 21, 2011 at 11:20 am
    
    Merritt, no worries on ability, do not forget the scalability of CrossFit, you will be fine.
2. Artie
  December 21, 2011 at 12:31 pm
  
  I remember watching this w like 20 dudes in the Bezer living room.
Peter
December 21, 2011 at 11:37 am

http://www.mobilitywod.com/2011/12/episode-355365-modern-gypsy-lets-make-a-mash-party.html
who’s in?
1. Artie
  December 21, 2011 at 12:29 pm
  
  That sounds like it would hurt and help at the same time..!
Peter
December 21, 2011 at 2:24 pm

115 reps today. I got 118 reps in March. I am pretty excited about my result today considering when I did this in March I was focused on just this workout. Where as this week I had the competition on Sunday and am still recovering from my shoulder. All in all it was a very solid day.
Now on to the Holiday Party!!
Megan
December 21, 2011 at 6:03 pm

WOD – 92 w/ ring dips + push ups instead of muscle ups
Eric Moose
December 21, 2011 at 7:53 pm

109 reps with 65# for OHS and scaled with one ring dip and one push up per muscle up.
Christy
December 22, 2011 at 11:03 am

90 Total Reps @ 55lbs

Holiday Party Tonight!

10 thoughts on “Holiday Party Tonight!”

Popular posts

YOGA POSE + FOCUS: 09.25 – 10.01

UPCOMING EVENT: WINTER MENTAL WELLNESS: TIPS + TRICKS TO BEAT THE WINTER BLUES 11.05.23

YOGA POSE + FOCUS: 09.18 – 09.24

UPCOMING EVENT: THE WITCHING HOUR 10.27.23

UPCOMING EVENT: CAPITAL CUP 2023

UPCOMING EVENT: INDIGENOUS PEOPLES’ DAY HOLIDAY SCHEDULE

YOGA POSE + FOCUS: 09.11 – 09.17

UPCOMING EVENT: BREATHWORK FOR ATHLETES 10.21.23

YOGA POSE + FOCUS: 09.04 – 09.10

UPCOMING EVENT: AUTUMN YOGA NIDRA 10.08.23

YOGA POSE + FOCUS: 08.28 – 09.03.23

UPCOMING EVENT: AERIAL BASICS 10.28 – 11.18.23

UPCOMING EVENT: RAMP UP TO CROSSFIT 10.24 – 11.16.23

YOGA POSE + FOCUS: 08.21 – 08.27

YOGA POSE + FOCUS: 08.14 – 08.20

YOGA POSE + FOCUS: 08.07-08.13

“The Stutz” Update: August 2023

YOGA POSE + FOCUS: 07.31 – 08.06

YOGA POSE + FOCUS: 07.24 – 07.30

YOGA POSE + FOCUS: 07.17 – 07.23

Eat Fresh & Reconnect To Your Food

2016 Bracket Buster Information

Paleo meeting is set: 6pm Sunday

Schedule your free intro