Mobility: start ’em early.
as many repetitions as possible in 10 minutes:
muscle-up
Compare results to January 16, 2013.
then, as many repetitions as possible:
2′ double under
2′ dumbbell thruster with 45/30-lb. dumbbells
90″ double under
90″ dumbbell thruster with 50/35-lb. dumbbells
60″ double under
60″ dumbbell thruster with 55/40-lb. dumbbells
This workout is scored by the total double unders and total thrusters completed.
Luckily, baby Jack has not inherited his father’s flexibility. Thanks to everyone for watching him while I did 13.2!
Jim C. OTB
5-5-5 Overhead Squat
155-165-175lbs
3 RFT
50 DU
25 wall balls (20lbs)
15 chest to bar pull-ups
9:17 (struggling after a three day hiatus)
2nd Workout at Crossfit Mouse Trap:
1 Round for time:
800 Meter Run
and
30 Overhead Squats @ 95lbs
30 GHD Situps
30 HSPU’s
50 Pushups
Time: 20:07
–Scores–
Michael F.: 27, 257, 35
Matthew W.: 32, 176, 31
James C.: 6, 70, 50 (45/50/55-lb. dbs; sub: 5x strict ctb pull-up + ring dip, front squat)
Borja G.: 6, 246, 47 (45/50/55-lb. dbs; sub: 5x strict ctb pull-up + ring dip, front squat)
Dat D.: 1, 248, 32 (30/35/40-lb. dbs)
Jon H.: 15, 160, 38 (30/35/40-lb. dbs)
Ted K.: 5, 56, 44 (25/30/35-lb. dbs; sub: 5x strict pull-up + ring dip)
Joe T.: 5, 58, 52 (25/30/35-lb. dbs; sub: 5x strict pull-up + ring dip)
Scott T.: 7, 2, 51 (25/30/35-lb. dbs; sub: 1x strict pull-up + 5x pushup, push press)
Noreen S.: 7, 49, 34 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup)
Sofia J.: 7, 5, 37 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup)
Keena S.: 5, 108, 59 (sub: 5x jump-stretch strict pull-up, green + static dip, pushup)
Derek B.: (45-lb. kb; sub: 5x strict pull-up + ring dip, single-arm thruster)
Matt H.: (45-lb. kb; sub: 5x strict pull-up + ring dip, single-arm thruster)
Matthew C.: 113, 27 (sub: muscle-up practice)
Bill G.: 209, 40 (sub: muscle-up practice)
Alex M.: 20, 256, 22 (40/45/50-lb. dbs)
Rob K.: 33, 200, 23 (40/45/50-lb. dbs)
Josh M.: 16, 193, 51 (30/35/40-lb. dbs)
David O.: 15, 161, 21
Terry M.: 14, 91, 47 (30/35/40-lb. dbs)
Holmes H.: 3, 104, 39 (25/30/35-lb. dbs; sub: 5x strict pull-up + ring dip. front squat)
Alissa G.: 128, 32 (sub: muscle-up practice)
Roselena R.: 5, 65, 20 (25/30/35-lb. dbs; sub: 5x strict pull-up + ring dip negatives)
Graham G.: 2, 165, 37 (25/30/35-lb. dbs; sub: 5x strict pull-up + static dip)
Adrian P.: 4, 31, 50 (25/30/35-lb. dbs; sub: 5x strict pull-up + ring dip)
Gideon B.: 3, 41 (25/30/35-lb. dbs; sub: 5x strict pull-up + ring dip, single unders)
Dave R.: 24, 260, 39
John G.: 6, 112, 27 (45-lbs.; sub: 2x strict pull-up + 5x static dip, sit-up)
Johnny A.: 4, 126, 42 (30/35/40-lb. dbs; sub: 2x strict pull-up + 5x static dip)
Yoshi S.: 4, 169, 36 (30/35/40-lb. dbs; sub: 5x jump-stretch strict pull-up, red + static dip)
Christine S.: 19, 97, 41 (25/30/35-lbs.; sub: banded muscle-up)
Alex C.: 4, 159, 37 (25/30/35-lbs.; sub: 5x strict pull-up + static dip)
May B.: 6, 80 (20-lb. dbs; sub: 1x strict pull-up + 3x static dip)
Travis O.: 4, 49 (30-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + pushup)
Chris C.: 22, 184, 29
David S.: 26, 261, 20
Mark L.: 27, 125, 40 (30/35/40-lbs.)
Ralph A.: 33 (30/35/40-lbs.; sub: 5x strict pull-up + static dip, single under practice)
Bill M.: 35 (25/30/35-lbs.; sub: 5x strict pull-up + static dip single under practice)
Steve M.: 85, 75 (25/30/35-lbs.; sub: 5x strict pull-up + static dip)
Joanna T.: 98, 46 (20-lb. dbs; sub: 5x jump-stretch strict pull-up + pushup, sit-up)
Cristian D.: 73, 80 (20-lb. dbs; sub: 5x strict pull-up + static dip, push press)
Whitney M.: 178, 66 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green + 5x pushup, front squat)
Jason C.: 20, 114, 32 (30-35-40-lbs.)
Sean F.: 26, 169, 42 (30-35-40-lbs.)
Marcel S.: 166, 21 (30-35-40-lbs.; sub: 5x strict pull-up + static dip)
James W.: 38 (25-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip)
Brett B.: 57, 40 (25/30/35-lbs.; sub: banded muscle-up)
Ivy F.: 102, 55 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup, lunge)
Diane N.: 83, 82 (20-lb. db; sub: 5x jump-stretch strict pull-up, red + pushup, goblet squat, sit-up)
Rocio Q.: 30 (15-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup, single under practice)
Carter H.: 51, 53 (20-lb. dbs; sub: 5x strict bodyrow + pushup)
Mayra C.: 113, 57 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green + static dip hold)
Buffy M.: 63 (20-lb. dbs; sub: 5x strict bodyrow + v-hold, front squat, sit-up)
Ida N.: 19 (15-lb. dbs; sub: 5x jump-stretch strict pull-up, green + knee pushup, single under practice)
Kathryn S.: 78 (25-lb. dbs; sub: 5x strict bodyrow + plank hold, front squat, single-under practice)
John P.: (mobility)
Nick D.: 101, 36 (30/35/40-lbs; sub: banded muscle-up)
Randy F.: 2, 176, 25 (30/35/40-lbs.)
Jen M.: 163, 19 (30-lb. dbs; sub: 5x jump-stretch strict pull-up, red + 5x static dip)
Teal B.: 42, 34 (sub: 5x jump-stretch strict pull-up, red + static dip)
Shawn J.: 40 (25/30/35-lbs.; sub: 5x strict pull-up + static dip, single under practice)
Set S.: 17, 19 (25/30/35-lbs.; sub: 5x jump-stretch strict pull-up, red + static dip negative)
Mark Co.: 101, 24
Jane M.: 28 (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup, single-under practice)
I did 51 double unders.