New move

AMRAP in 12min
5 Bar Muscle-ups
25 Double Unders
5 Clean and Jerks (135/95#)

If you haven’t seen this yet, Martell Homes is putting on a contest -“What would you do for U2”. This is our submission.


87 thoughts on “New move”

  1. WUx2
    Strength-Back Squat x5
    45#,55#,65#75#,85# PR

    AMRAP in 12min
    5 Bar Muscle-ups-Scale Dips-Scaled on Floor
    25 Double Unders-75 Singles
    5 Clean and Jerks (55#)

    Cashout- 2 min Strech

    Total 5rds

  2. GREAT video!

    Got my first bar muscle up today! Got 4 while practicing and another 6 in the WOD.

    WOD: AMRAP in 12min
    5 Bar Muscle-ups
    25 Double Unders
    5 Clean and Jerks (135#)

    1 round + 1 bar muscle up

    Not a big result, but I walked in the gym with 0 bar muscle ups in my resume and now I have 6. Not a bad day.

  3. WUx2

    Strength: Cleans
    5x 65-70-75-85-95

    AMRAP in 12min
    5 Dips (small band)
    25 Double Unders
    5 Clean and Jerks (85# for the 1st round, 65# for the 2nd, 75# for the 3rd & 4th)

    = 4 rounds + 1 C&J
    Not a good WOD for me, my head wasn’t in it.

  4. WUx2
    No Strength:
    Practice DUs, Clean&Jerks

    AMRAP 12min
    5 Bar MUs
    25 Double unders
    5 Clean&Jerks 135

    1 rd + 4 BarMUs

    Wow – thought I would be more fluent with the B-MUs with first round all 5 unbroken but I fell apart and could not get started in the second – had alot of fun trying. On a good note- I got my first Crossfit blister skin tear from trying so much – hurts but I’m proud of it!!!! Have a great day! Dan my man, this is another good workout for u!! Good luck!!

    1. Nice work Johnny. Take care of those hands… the cold drinks might sting for a couple of days. 😉

  5. WUx2
    OHS x1
    65 75 90 105 115PR

    WOD as Rx
    2 Rounds + 4 Bar MU

    Got my first Bar MU last night and they went well today. My hands however did not do so well. Ouch. Nice job Pat, John and Kevin!

  6. Shoulder press 5x

    Scaled WOD amrap 12 min
    5 paralette dip
    25 DU
    5 clean & jerk (80#)
    Total 7 rounds

    Great job everybody!!

  7. AMRAP in 12min
    5 Bar Muscle-ups
    25 Double Unders
    5 Clean and Jerks (135#)

    4 rounds + 1 Bar MU

    First time doing these in a wod. Really liked it. It’s been forever since I tore my hands.

    Great work Pat, Jo and John!

  8. WU x2 (using 10# for good mornings and OHS)

    Deadlift x1
    45(5)-115-135-155-175-195-200 (match old PR)
    been a long while since i lifted this heavy – made my morning!!

    WOD: AMRAP 12
    5 dips (yellow)
    25 DUs
    5 C/Js (75#)

    5 rounds, 5 dips, 25 DUs and 1 clean

    the C/Js were the hardest part for me this am. i’m still really pleased with everything this morning. i wasn’t feeling the love when i came in the door after being at work until 1230 last night – really glad i came – getting a good sweat on with buddies always makes everything all right, right? 🙂

    joanna – take care of those hands, ouch! i should have known when you posted last night that you were trying bar MUs that something was coming.. hehe!

    john, impressive bar MUs! i only saw a few while i was on DUs, very cool!
    martine – yours C/Js were out of this world!

  9. Denise MacEachern


    Strength: Overhead Squats
    1x 45-55-60-65-70-75(slipped)

    AMRAP in 12min
    5 Dips (green band)
    25 Double Unders (took a lonng time to get them done)
    5 Clean and Jerks 55#

    4 rounds + 6 DU

  10. WUx2
    Strength-Back Squat x 3

    AMRAP in 12min
    5 Bar Muscle-ups-Scale ring muscle up (green band)
    25 Double Under- scale 5 DU 60 Singles
    5 Clean and Jerks (55#)

    Total rounds – 4rds & 5DU

    Cashout- 2 min Mckenzie Strech

  11. WUx2
    Strength- Push press x 5
    AMRAP in 12min
    5 Bar Muscle-ups-Scale Dips
    25 Double Under- scale 5 DU 60 Singles
    5 Clean and Jerks (105#)

    Total rounds – 5rds

    Cashout- 2 min Stretch

  12. wu x 2
    strength push jerk singles 75, 75, 75, 80, 80

    amrap 12 minutes

    5 parallette dips
    75 singles
    5 clean & jerks (afraid a few were clean presses)
    65 lbs

    3 + 4 cj so almost 4 🙂

    cashout 2 min. stretch I forget what called? kneeling next to box…? Kevin?

  13. hi guys,

    I just wanted to say thank you for being there during my difficult times. I really appreciated it so very much. I remember feeling those positive energies and just overwhelmed with the love and felt I could take on whatever was going to be put in my life path.

    Im excited to be part of the Crossfit Moncton and Crossfit community. You are all very special to me,
    Much love,
    xox Elissa

    (My doctor OK’d crossfit again!! I’ll be returning very soon with much enthusiasm, woot.)

    1. WU x 2

      Strength: Front Squats x 1


      WOD: AMRAP 12 minutes

      5 ring dips
      25 double unders
      5 clean and jerk (95#)

      5 rounds

      I liked this WOD. My ring dips were slow, but they are getting better.

      Congrats to all who were successful in getting the bar muscle ups today!! Great stuff!

      Great video! I hope you win!

  14. Heather (Mum)

    Can’tt wait to have you back Elissa.
    Tongiht Frank starts his fundamentals. I think I am more nervous than he is.

    1. How exiciting. I guess this is the classic example of “resistance is futile”….with you & Kevin on his butt, poor Frank didn’t stand a chance of holding out forever.

  15. Cool video Kevin. Man, I LMAO on the statue burpee, I can’t believe you dipped yourself in that water.


    Strength: deadlifts x 3

    AMRAP in 12min (scaled)
    5 Dips
    75 Double Unders
    5 Clean and Jerks (105#)

    = 4 rounds + 2 C&J

  16. Practiced Bar Muscle-ups (got 3 consecutive).
    Did a few C&J to warm-up for the WOD.

    WOD (Rx’d):
    5 Bar Muscle-ups
    25 Double Unders
    5 Clean & Jerks (135#)

    3 Rounds + 5 BMU + 16 DU

    Got to the gym today not knowing what to expect as I had only done 1 bar muscle-up before and that was two days ago. Really happy with the result! Didn’t fail any muscle-ups during the WOD and did them all as singles. It was really fatiguing on the shoulders. Didn’t tear my hands but they are pretty sore. Loved that WOD! Nice work 5:30 crew! 🙂

  17. wu x2
    DL 3’s
    100-115-130-140-165 (1)-170 (1)PR

    Amramp in 12 mins
    5 Dips
    75 singles
    5 clean & jerk #65
    = 5 rounds and 75 singles

    dips & Singles where for the most part unbroken, had to stop for a few sec after each round to catch my breath; felt like I was gonna be sick . This wod was easy enough, except for the humidity I liked it 🙂

    6 pullups no band PR

  18. WU x 2
    Strength 1’s
    Push press : 75-85-95-115-120

    AMRAP 12 mins
    5 (paralette) dips
    25 double unders
    5 clean and jerk (95#)

    Total: 4 rounds + 19 DU’s

    Cashout: Stretch 2 mins of choice: DId the shoulder one where you lay on your stomach hands against the wall. I don’ t remember the name.

    YAY Elissa! 🙂

    Great video guys, I hope you win!

  19. WU x 2
    Push Jerk: 65-75-85-90-95

    AMRAP 12 mins:
    5 Ring dips (yellow band one knee)
    25 DU
    5 C&J (75#)

    3 rounds + 5 dips

    Struggled a lot with DU. Still need a lot of practice.

  20. WU x2

    Shoulder Press x1

    AMRAP in 12 min
    5 Dips(yellow)
    25 Double Unders
    5 Clean and Jerk(70#)

    5 rounds

  21. Love the video guys. A fine example of some good morning Wood.

    I especially liked the Statue Burpess.

  22. CFWUx2

    Strength- Back Squat x 1


    AMRAP in 12min

    5 Ring Dips
    25 Double Under- scale 10 DU 45 Singles
    5 Clean and Jerks (135#)

    Total rounds – 2 rds + 5 ring dips + 10 DU & 45 Singles & 1 Clean & Jerk

    Cashout- 2 min Stretch

    Doubles just drained me and the heat didn’t help either.

  23. Front Squats x3

    WOD: AMRAP 12 min
    5 Bar MUs
    25 DUs
    5 Clean and Jerks (135#)

    Score: 4. No, not 4 rounds, just 4.

    I was able to chain 4 Bar MUs together and then my brain broke. I’ll have to revisit this movement and figure out whatever it was I was doing wrong.

    What a waste of a pair of destroyed hands. As they say, I am disappoint.

  24. WU x 2
    Dead Lifts x 3:

    WOD: AMRAP 12 min
    5 Ring Dips (Yellow Band)
    25 DUs
    5 Clean and Jerks (85#)
    4 Rounds + 1 Dips

    The U2 video is hilarious. Great job!

  25. WUx2
    Strength: Cleans x3
    65-80-85-90-95-100 (did 2 then failed on the last one)

    WOD: Amrap 12 mins
    5 Ring Dips (yellow)
    25 DUs
    5 Clean & Jerks (#95)

    4 Rounds + 1 C&J

    Those clean & jerks were super heavy! I kept making girl tennis screams…sorry 5:30 class. 😉

  26. WU x 2 (did 3 strict pullups without bands….and the rest with green band, no kip)

    Push press (x5)

    AMRAP 12 minutes
    5 paralette dips (with feet up on med ball)
    25 double unders
    5 Clean & jerks (95#)
    Total: 5 rounds + 11 DUs
    ** happy I did this WOD with only doubles….practice, practice, practice…**

    Cashout- various shoulder stretches

    Great work 5:30 crew!

  27. Great job on your pullups without the band!! Hope your shoulders continue to cooperate..smiles.. Good work on the clean and jerks and the double unders. Everything is going to all click with you real soon and you will be a force to be reckoned with!!

    1. ‘going to be’ reckoned with? i don’t think i’ve met Lora yet, but reading her posts over the past few weeks she already IS a force to be reckoned with!!

  28. WU x 2
    Strength 1â€ēs
    Push press: 55-70-80-85-90 fail – 90 fail

    AMRAP 12 mins
    5 (paralette) dips
    25 double unders
    5 clean and jerk (85#)

    Total: 5 rounds

    Cash out: shoulder stretch – really helped!

  29. Hee hee Thanks Krista….I hope to meet you soon! (maybe if I get my butt out of bed for a morning class…..)

  30. WU x 2 plus mobility and biking for 5 minutes

    WOD AMRAP 12 minutes of

    10 dips from a box
    25 DUs
    5 C&Js (70lbs)

    Total 5 rds plus 10 dips – my rope ended up tied in knots so I wasted the last 20 seconds untying the knots – Grrrrrrrr!

    So impressed with all the bar muscle ups achieved today – congrats to all!!!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro