Thursday, May 9, 2013

Thursday, May 9, 2013

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With a continuously running clock complete one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute, etc.—continuing as long as you are able.

Use as many sets each minute as needed.

This workout is scored by both the number of minutes and total muscle-ups completed.

then, as many rounds as possible in 15 minutes:
10x toes-to-bar
10x ring dip
10x box jump, 24″ platform

workout courtesy of crossfit.com

3 Comments

  1. borjagracia | May 9, 2013 at 3:24 pm
     

    Greetings from Prague. I did Annie today at the hotel’s gym in 8:52

    Missing the 6 am wods!

    Reply
  2. Melody | May 9, 2013 at 7:58 pm
     

    –Scores–
    Dat D.: 31, 8 rounds + 7x ttb (sub: 2x muscle-up emom)
    Matthew W.: 6 rounds, 26, 7 rounds +… 1x ring dip (20″)
    Ralph A.: 5 rounds, 28, 5 rounds +… 2x static dip (20″; sub: jump-stretch strict pull-up, red, knees-to-chest, static dip)
    Scott T.: 6 rounds, 34, 5 rounds (sub: jump-stretch strict pull-up, red, knees-to-chest, static dip negative)
    Joe T.: 9 rounds, 51, 10 rounds +… 8x box jump (sub: true strict bodyrow, v-up, pushup)
    Teal B.: 5 rounds, 19, 6 rounds +… 1x step-up (20″; sub: jump-stretch strict pull-up, red, hanging knee raise, v-up)
    Robert W.: 6 rounds, 34, 6 rounds +… 1x ring dip (20″; sub: strict pull-up, hanging knee raise, 1/2x ring dip)
    Matt H.: 8 rounds, 8 rounds + 2x ttb (sub: strict pull-up, 1/2x toes-to-bar, 1/2x ring dip, , 2x hollow rock)
    John Mc.: 7 rounds, 41, 6 rounds (20″; sub: strict bodyrow, v-up, 1/2x knee pushup)
    Neil A.: 19, 4 rounds +… 5x ring dip (sub: 2x muscle-up emom, 2x hollow rock)
    Matthew C.: 78, 8 rounds + 5x strict bodyrow (sub: single-leg squat, strict bodyrow, jumping lunge)
    Terry M.: 11, 3 rounds +.. 2x ring dip (sub: 2x muscle-up emom)
    Holmes H.: 24, 5 rounds +… 7x box jump (sub: 2x banded muscle-up emom, 1/2x toes-to-bar, 1/2x ring dip)
    Nick D.: 48, 6 rounds + 9x strict bodyrow (sub: 4x banded single-leg squat emom, strict bodyrow, jumping lunge, superman)
    Shawn C.: 48, 8 rounds + 5x ttb (sub: single-leg squat practice, 1/2x toes-to-bar, pushup)
    Krishnan S.: 7 rounds, 33, 3 rounds +… 9x box jump (sub: strict pull-up, 1/2x ring dip)
    Julie G.: 4 rounds, 10, 4 rounds +… 8x box jump (20″; sub: jump-stretch strict pull-up, red, knees-to-chest, 1/2x static dip)
    Stephen K.: 6 rounds, 27, 5 rounds +… 2x box jump (sub: strict pull-up, v-up, 1/2x static dip)
    David O.: 24, 5 rounds +… 8x ring dip (sub: 2x muscle-up emom)
    Ivy F.: 5 rounds + 7x pushup (sub: 5x strict bodyrow emom, incline pushup, squat, lunge; 8′ amrap)
    Diana D.: 6 rounds, 25, 5 rounds +… 9x box jump (sub: v-up, pushup)
    Cole M.: 15, 4 rounds +… 6x ring dip (sub: 1x banded muscle-up emom)
    Adrian P.: 24, 5 rounds +.. 5x box jump (sub: 1/2x ring dip, 1/2x ttb)
    Whitney M.: 24, 7 rounds +… 1x box jump (sub: 2x jump-stretch strict pull-up, red, v-up, 1/2x static dip)
    Chandini H.: 4 rounds, 5 rounds +… 7x static dip (sub: strict pull-up, v-up, static dip)
    Jaime A.: 6 rounds, 5 rounds + 2x v-up (sub: strict pull-up, v-up, static dip)
    Brian T.: 5 rounds, 19, 5 rounds + 6x ttb
    Joseph P.: 6 rounds + 2x pike-up (sub: 10x assisted sls; 5 rounds; pike-up, superman)
    Sean F.: 24, 5 rounds + 8x ttb (sub: 2x banded muscle-up emom)
    Jon H.: 20, 5 rounds +.. 4x ring dip (sub: 2x banded muscle-up emom, 1/2x ring dip)
    Brett B.: 7 rounds, 7 rounds +… 1x ring dip (sub: pull-up, pike-up, 1/2x ring dip)
    Melissa S.: 4 rounds, 3 rounds +… 4x static dip (sub: pull-up, pike-up 1/2x static dip, step-up, 20″)
    Diane N.: 6 rounds, 4 rounds + 1x pike-up (sub: jump-stretch strict pull-up, red, 1/2x hanging knee raise, 1/2x static dip, step-up, 20″)
    Christine S.: 7 rounds + 8x lunge (sub: 3x banded muscle-up emom, lunge, static dip, squat)
    David S.: 9, 5 rounds +… 4x ring dip
    Randy F.: 9 rounds, 4 rounds +… 3x ring dip (sub: pull-up, 1/2x toes-to-bar, 1/2x ring dip)
    Spencer S.: 7 rounds, 5 rounds + 10x v-up (sub: 2x banded muscle-up emom, pike-up, 1/2x ring dip)
    Wayne C.: 5 rounds +… 7x box jump (sub: 3x jump-stretch strict pull-up, green, v-up, pushup)
    Charlie R.: 7 rounds, 5 rounds +… 3x box jump (sub: pull-up, 1/2x hanging knee raise, 1/2x ring dip)
    Mark Co.: 12, 5 rounds +… 5x ring dip (sub: 2x muscle-up emom)

    Reply
  3. mchofia | May 9, 2013 at 11:12 pm
     

    OTB 30 min jog (E10MOM 25 air squats)
    Did I mention I’m in Denver where the oxygen is very thin?

    Reply

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