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Lifting Ourselves and One Another

Tuesday, August 6, 2019


As Many Rounds As Possible in 21 minutes of:

6 Muscle-ups
60 Double Unders
5 Muscle-ups
50 Double Unders
4 Muscle-ups
40 Double Unders
3 Muscle-ups
30 Double Unders
2 Muscle-ups
20 Double Unders
1 Muscle-up
10 Double Unders

TT WOD – Off Season Fun:

A1.  Tire Flips – Max. reps in 45s X 5 sets, rest approx. 120s

A2.  Overhead Dumbbell Hold – Max. weight for 60-75s X 5 sets, rest approx. 120

A3.  Medicine Ball Toss – Max. distance (1-3 attempts) X 5 sets, rest approx. 120s

Notes:  Toss backwards overhead.

A4.  Sled Push – 100 ft. X 5 sets, rest approx. 120s

Coach’s notes:

Post rounds and reps complete for WOD and all results for TT WOD to comments.

WOD Leaderboard

Comments: 10

10 DUs short of 2 rounds, a lot of MUs for me, need to spend a little more time working on those.
Thanks Colin!

Bar mu from a box
10 DU into set of 40 on round 2

7 DUs in the round of 20 of the second round. So 1 round plus 207 reps. Couldn’t quite make two full rounds. Slowed down alot on the second round. Double unders were the limiting factor for me – they need some work 🙂

Fun WOD. Thanks Josh!!!


Rx: 3 Rounds + 6 MU
Total reps: 699

All my DU through all the rounds were unbroken.

R1) MU: 6/5/4/3/2/1
R2 & 3) MU: 3,3/3,2/3,1/3/2/1
R4) 2,2,2… time.

Didn’t fail any MU and was happy with the pacing. Thanks for the push Brett!

Great KB warmup Josh. Great work 10am!


Can’t make it to TT tonight, so I did CrossFit.com from yesterday.

Squat cleans 1-1-1-1-1-1-1

95#,5 / 135#,5 / 165#,4 / 185#,1 / 205#,1 / 215#,1 / 225#,1 / 235#,1 / 245#,1 / 225#,1

3 rounds + 6 + 60 + 3.
Muscle-ups went really well today. I think my shoulder issue is resolving, YES!!!!!!
Perfectly designed rep scheme, time domain and combo on this couplet, if I do so so myself!
Winky emoji, I don’t know how to do this on the computer!

2 full rounds + 67 reps.
Scaled the MU to jumping ring MU – jump into the transition and do my best to pull the rings to chest and quickly into the catch position – so then I get to do the full ring dip and then work on the negative through the transition, which was more like dropping a dead body as I got tired.

DUs were a little sloppy today and took way longer than they should, but I’ll be honest, shoulders were starting to suffer so it’s not like I really wanted to push a lot harder.

A nice little workout. Hey 10am, there’s tons of room in the 9am class…just in case you were wondering… 😉

Great job today Jessie and Joe. Thanks for the great coaching Josh.

1 round RX
Then switched to 7-point for round of 6
Then switched to jumping MU with eccentric lower through bottom of dip (It was more like a stone dropping but the hope was there) for round of 5 + 44 DU.

Nice work 6pm

All sets unbroken, except my first set of double unders, where I tripped at 15.

Completed 2 rounds plus 6 muscle ups plus 36 double unders rx’d
Round 1: completed all muscle ups unbroken (definitly proud of this!) & tripped a few times on the double unders
Round 2: started breaking up the muscle ups, tripped more often this time… fatigue setting in
Round 3: complete 6 muscle ups and 36 double unders

So glad I did so many pull ups yesterday.
Did the 7 point transition for the MU with a strong focus on the transition between points 5 and 6.
DUs rx’d.
2 rounds + 1 “MU” in round of 5.

Thanks Brett

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