A long one

14
Mar

A long one

A HUGE congrats goes out to all the first time muscle-ups during 16.3!

Amy Hogan
Amanda Stairs
Chris Bourgeois
Davis Weatherby
Frankie Landry
Jose Garcia
Remi Bourque

Scores MUST be submitted by 9pm tonight – Submit your scores on HTTP://GAMES.CROSSFIT.COM

EMOM for 8 min
Even: 30 sec handstand hold
Odd: 30 sec plank

10 rounds
30 Double Unders
10 Kettlebell Swings (50/35#)
10 Wall Balls (20/14# @ 10/9’)

*20 min cap

Someone was all smiles about her first bar muscle-up

Someone was all smiles about her first bar muscle-up

44 Responses

  1. Laura

    EMOM for 8 min
    Even: 30 sec handstand hold
    Odd: 30 sec plank

    WOD Modified to protect my shin:
    12 Kettlebell Swings (35#)
    12 Wall Balls (8# @ 9’)
    17:40

    Thanks Shane!

  2. Jen C

    So many with a first Bar Muscle Up – so exciting. I have to say Amanda that it was so much fun seeing you keep smiling after the bar muscle up and then while you were lifting during the snatch portion. Just awesome! Your excitement and happiness is contagious 🙂

  3. Love the pic of the ever-smiling Amanda! Congrats to all who achieved a bar muscle up, it was truly exciting to experience this with you!

    WU + MOB x 1, 10 KBS, 10 WB, 1 min skipping

    EMOM for 8 min
    Even: 30 sec handstand hold (overhead 45# plate)
    Odd: 30 sec plank

    10 rounds
    30 Double Unders
    10 Kettlebell Swings (35#)
    10 Wall Balls (8# @ 9’)

    Finished 8 rounds and 10 KBS. The DUs really gassed me…I have to remember to breathe! On a positive note, took Shane’s tip about hand placement and had much better success with the DUs today. Thanks, as always Shane for your top notch coaching.

  4. Tracy

    EMOM for 8 min
    Even: 30 sec handstand hold…managed to stay up for 30 seconds in the second round even though I went up late…Thanks to chirping from the coach!…but came crashing down early in the last round…in a very graceful upside down head squished against the wall move:)
    Odd: 30 sec plank

    10 rounds
    30 Double Unders – 10 DU + 40 singles
    10 Kettlebell Swings (50/35#)
    10 Wall Balls (20/14# @ 10/9’) – 12 lb/9′
    Total of 6 rounds + round of skipping

    Sneaky little WOD but one I’d like to do again as a benchmark.

    Thanks Blake…always nice to see you in the 7 🙂

  5. Shawn J

    EMOM for 8 min
    Even: 30 sec handstand hold
    Odd: 30 sec plank

    10 rounds
    30 Double Unders
    10 Kettlebell Swings (50#)
    10 Wall Balls (20#)

    Switched to singles after fourth round.

    9 rnds 27 skips at cap

  6. Heather S

    Friday bar MUps were amazing – Amy’s grit, Amanda’s joy, Jose’s crushing them, and everyone’s perseverance! Such an inspiration for all of us watching. For me, this is what CFT Games is all about. 🙂

    EMOM unbroken
    Wod: Rx’d
    9r + 6 WBS at time cap
    Finished at 20:08 – and thanks for running the clock Blake 🙂
    So glad the wbs were 9′!!

  7. Mel G

    Love the picture! My WCW!!

    EMOTM 8 minutes
    Even: 30sec Handstand hold
    Odd: 30 sec plank

    WOD:

    19:22 Rx

    Fun nooner, as always!

  8. Hannah

    EMOM for 8 min
    Even: 30 sec handstand hold
    Odd: 30 sec plank
    (was a few seconds short on two of the handstand rounds)

    WOD: 10 rounds, 20 min cap
    60 singles
    10 Kettlebell Swings, 30lb
    10 Wall Balls, 12lb 9′

    7 rounds and 18 singles

    So I started by doing 10 doubles and 40 singles but switched to 60 singles about 5 rounds in. Went lighter on the KBS because I was attempting dus and using a 12lb ball, which is new for me. Maybe next time do singles so as to get closer to finishing?

    1. Amanda

      Don’t be too hard on yourself over this one Hannah, not too many people finished it. And you got 5 rounds of practice with double unders, I think you did the right thing today 🙂

  9. Mike M

    EMOM
    Had to do overhead for 30 sec with 2×40 lb Dumbbells.
    Planks all unbroken for a change

    Today’s workout
    Used 53#kettlebell
    20 pound wall ball
    And the Bain of my existence ….. A jump rope

    6 rounds total and 6 extra kettlebell swings

    Did 11 DU s in a row at one point
    New personal best

  10. Steph H

    Mob
    WU x1
    10 WB 8#
    10 KBS 35#
    1 min Skip/ dbl practise

    Group Mob

    EMOTM
    Even- 30 sec 45# plate hold
    Odd- 30 sec Plank

    WOD 20 min
    10 rounds
    -60 Single Unders
    -10 KBS 35#
    -10 WB 8#
    Total: 6 rounds & 7KBS

  11. Jon C

    I got 7 rounds in 15:15… I’m addicted and all in.. It’s been an awesome 4 classes… Many more to come.. Thanks to Amanda, Chantal, Kevin and Shane for having time and patience and correcting me..

  12. EMOM all unbroken

    WOD Rx:
    15:58

    All but the first & third rounds of DU unbroken….tried to stay within 2 rounds of Kevin…

    Absolutely love that pic of Mandy, what a beauty ❤️

  13. Gilles

    mob wux1+ 10 KBS + 10 wall ball
    group mob
    EMOM for 8 min
    even hold 45 plate over head
    odd 30 sec plank
    WOD 10 round
    30 DU( 60 single)
    10 KBS 40#
    10 wall ball 16#
    time 16:24

  14. Tina W

    EMOM for 8
    30 sec plate hold 25#
    30 sec plank unbroken

    WOD 10 rounds 20 min cap
    60 singles
    10 kbs 25#
    10 WB 4#

    5 rounds in 15:34 then decided not to stop ….6 rounds in 19 min
    although I told myself this was gonna be absolutely brutal it didnt end up that way i kinda liked it 🙂

  15. Janet

    EMOTM
    Even- 30 sec 45# plate hold
    Odd- 30 sec Plank
    WOD 20 min
    10 rounds
    -60 Single Unders
    -10 KBS 25#
    -10 WB 8#
    Total: 9 rounds and 27 singles

    Wow !! That was fun 🙂
    Love Amanda’s smile. When i look at the open pictures i see that smile a lot cheering and coaching away.

  16. Kevin W

    Emom – almost unbroken. Trent challenged me to clap on the last round of handstands. I collapsed.

    Wod Rx’d
    11:59 (unbroken)

    Hard to stay moving. Lungs were burning.

  17. Stacey

    EMOTM
    Even- 30 sec 25# plate hold
    Odd- 30 sec Plank

    WOD 20 min
    10 rounds
    -60 Single Unders
    -10 KBS 30#
    -10 WB 6#
    Total: 9 rounds and 38 singles

  18. Shane Hayes

    EMOM almost unbroken, was playing with one handed handstands and came off the wall for a couple sec.

    Wod rx’d 18:18
    Wall balls are still my nemesis, pukie was eight there after the 7th round had to fight through that. Up to that point I was on pace 1:30 per round…. Next time
    Great class Marcel, great work everybody!!

  19. Amanda

    WOD Rx’d: 8 rounds + 6 wall balls.

    I’m really happy with that, I had a goal of 8 rounds. I stayed focused on getting started on my next set before I felt ready for it, and keeping my breaks short. I realize that since I didn’t finish, I obviously still took too many but I tried to push harder than usual.

    Fun 7pm class!

    Thanks for the feedback and cheers you guys.. I’m really happy. Turned 40 and almost 6 years into CrossFit and I’m still accomplishing awesome things. I love CrossFit.

  20. Trent

    Wod Rx’d
    15:24

    Last two rounds of DUs tangled me up some. Other than that pretty happy considering the junk food that was eaten this weekend.

  21. Christie

    WOD:
    EMOTM
    30 sec with 25# overhead as oppose to handstand hold
    30 sec plank

    10 rounds
    30 Double Unders (first and second round did 15 doubles and, paid for it later, totally gassed).
    10 Kettlebell Swings @ 30#
    10 Wall Balls @ 10#

    18:08 I did 7 rounds then stopped. Wowza … That was tough. Wall Balls are def a struggle, thanks Marcel for the tips! Definitely helped :)!

  22. Natacha

    Emotm rx’d

    Wod scaled woth 10# wb
    9+ 19 DUs

    Quite happy with my DU’s on the wooded lifting surface… Got a few unbroken rounds and even told myself a couple of times: “what’s so hard about DU?”… Than i’d usually trip!!

    Great job everyone on the open…

  23. EMOM for 8 min
    Even: 30 sec handstand hold (45# plate hold)
    Odd: 30 sec plank

    10 rounds
    30 Double Unders
    10 Kettlebell Swings (35#)
    10 Wall Balls (14# @ 9’)

    Completed 7 rounds + 8 (or 3?) double unders. I’ll have to verify my book 😛

    This is one WOD that I tried to bite off more than I can chew. Seperately, I can complete all the movements RX’d but as a triplet this was too much. I really wish I had finished it

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