Make Up Day – Aug 25, 2011

Joe's second muscle up ever (first one was a minute before)!

Stop on by between 5pm and 7pm to make up a WOD you missed this week!

  1. Complete 5 rounds of: Row, mountain climbers, med ball clean (20/14#), sit ups, shoot thrus, box jumps (24/20″). First round is 30 seconds per exercise, then 45 sec, 60 sec, 45 sec, and 30 sec.
  2. 5-3-3-2-1-1 OHS, then 5 rounds of 10 OHS (95/65#) & 30 double unders
  3. Skill: handstands. WOD: 6-5-4-3-2-1 of muscle up & bear complex (96/65#)
  4. Team of 2, one person works at a time (except for runs which are done together): 800m run, 200 double unders, 150 wall balls (20/14# to 10/9′), 100 ring rows, 800m run
  5. Banded Deadlift 12 sets of 2 @ 50% 1RM, then 100 banded good mornings

Community Notes: This Saturday is our GRAND OPENING CELEBRATION!!! Please join us for a workout/competition in the morning, followed by a party in the afternoon! Registration starts at 8:30am, opening announcements are at 9:15am, and the first WOD will kick off at 9:40am.  Check out the flyer in the upper right corner for more details. All guests are welcome – bring your family and friends to workout with you, or at least watch and cheer you on!

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This Post Has 8 Comments

  1. Im In for 5pm tomorrow gonna make up the muscle ups and bear complex.

  2. Sounds good, you should enjoy that one Tom.

  3. Nice stuff, Joe!! Monster from day one!

  4. Fantastic make up night tonight! The scores I gathered for various wods were as follows:

    Gunter and Rob Ph team wod (not sure of time) 30 burpees 2:15 and 2:10 respectively

    Joe banded deads 155, 30 burpees 1:10, First and second muscle ups!

    Karen OHS 108 (pr!) 9:59 metcon

    Killa Banded deads (not sure of weight) 30 burpees 1:40

    Tom 30 burpees 1:17

    Legit performances all around, it was awesome to be in the gym for it!

    Thanks to Danny, Mike and Cate for coming out for Kalsu today. It was… fun.
    Danny 30:33
    Mike 32:54
    Cate 35:48
    John 25:46

    Lets keep this progress rolling!

  5. I’m totally wow-ed! Congrats to Karen for a huge OHS and Joe for his first muscle up! You guys rock! Can’t wait to see everyone tomorrow… I’m 330 miles into my 630 mile trip home… Road trip for time?!

  6. AWESOME WORK, JOE! son, i am impress.

    also- kudos to Tom- he worked MU progression like it was his JOB.

    safe trip home, Nik!

  7. Thanks for all the comments…..let’s see if I can manage a few overhead squats on Saturday with something heavier than pvc.

  8. Congrats Joe on the MU!!!

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