June 29, 2019 – Masters Program

Dynamic Warm-Up
Two sets of:
30 seconds of Ring-Rows
30 seconds of Prone Plank hold
30 seconds of Superman/Hollow Body Swing
30 seconds of V-Ups
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

A.
Option for those who have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1-3 reps (singles)
*These can be rising or rowing style muscle-ups. Be very aggressive with the snap pull before the transition.

Option for those who do not have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Feet on Floor Muscle-Up Transition

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x 1-3 reps

Rest until recovered and then …

All Age Divisions
Two sets of:
Nose to Wall Handstand Hold x 60 seconds

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off at the start of each 3 minutes.

35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs

Additional Session
Ten sets of:
300 Meter Run
Rest 60 seconds

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Stacy Wagman
Stacy Wagman
July 7, 2019 11:17 am

B. 22+9

Caroline Omre
Caroline Omre
June 30, 2019 1:37 am

A. Done MU: 2-2-2-2-2-2-2-2
B. 22rounds plus cleans and pushups in round 23

Additional run right after on trueform runner kept in Avg 1:30 per set

Laura MacDonald
Laura MacDonald
June 29, 2019 9:00 pm

A. Some snatch practice for upcoming competition emom every minute for 3 x 3 mins at 85/95/100, then 1 @ 105 which I have not been able to do for a few years due to bad knee/shoulder/ technique …
B. Partner wod teams of 3- 1 min on, 2 min off while other 2 partners go—6 stations, took 49 minutes—a long slog

mrdennyf
mrdennyf
June 29, 2019 3:57 pm

DMA-Awesome as always!
A. 18-3/3/2/2/2/2/2/2 rested 2 minutes then hit a 6 UB easy. Thise drills are legit for efficiency.
Noes and toes to wall was a shake-fest again.
B. Chief- 25+7. PR by over 4 rounds. I will take that since I’m 2 years older??!!

Vanessa Stanley
Vanessa Stanley
June 29, 2019 3:45 pm

A) Gymnastics completed, no videos today. Worked on handstands against wall rather than the nose to wall thing. B) The Chief (55+) – 22 rounds + 3 reps Just checked SugarWOD for my last recorded Chief score back in Sept 2017 and it looks like today was a PR by 2 rounds exactly, but I did 75# cleans last time. Cleans were an easy enough weight. Push ups probably not so strong in the later rounds. Air Squats went ok, but I tweaked my right knee a bit last Saturday coming down from a wall walk, it seemed to feel… Read more »

Silke Spang
Silke Spang
June 29, 2019 2:07 pm

DMA & warm-up done
A – done – tried a banded version for the MU transition as the one with feet on floor feels too easy
B – The Chief (50+ version w/ 75#) – 22 rounds + 3 reps (I did another extra rep at the beginning of the last set where I was supposed to just start with 2 PCs, but did 3 anyway…)
C – finished with yesterday’s banded hip bridges and reverse snow angels
The plan is to still do the 5K row later today!

Silke Spang
Silke Spang
June 29, 2019 6:59 pm
Reply to  Silke Spang

Just did the 5K row – 23:38.5. I just don’t know when I became this bad at rowing! My PR is 22:47.1 and that was from something like 5 years ago when I was WAY less fit. I don’t get it. Very frustrating!

Stephanie Nickitas
Stephanie Nickitas
June 29, 2019 1:26 pm

Practiced MUs yesterday so I worked up to some heavy power cleans again. Same as last weekend. Hit 165 and failed 170. Max is 175
The Chief
26+3
Felt pretty good on this. Stayed moving at a good pace the whole time.

Kristin Johnson
Kristin Johnson
June 29, 2019 11:15 am

Warm up done
A1. All swings done
A2. 1 successful muscle up. Went back and forth from feet on floor to hanging and got one ?
B. 17+9 reps 75# hadn’t done this one since I started crossfit. Fun!

NicholeKribs
NicholeKribs
June 29, 2019 12:50 pm

Awesome job Kristin!

Miki Shelton
Miki Shelton
June 29, 2019 11:12 am

Class with hubby. before class, I did the muscle up skill session. 🙂

Partner WOD:

35 min amrap:

20 thruster 95# ( I did men’s rx)
16 ttb
200m run
12 box jumps 24″

We lost track of rounds, but know we did at least 6. Did thrusters in sets of 5, and ttb all unbroken.

Brendon Schwirtz
Brendon Schwirtz
June 29, 2019 11:03 am

39/6’4″/215 ROMWOD + Warm-Up A. Did handstand work for gymnastics session. Ended with EMOM(10) – 10ft Unbroken HS Walk (8/10) B. 26 + 2 For me this came down to how I wanted to go after the squats: pump them out fast for more reps, or rest and recover during this part of the workout. Towards the end I found myself unintentionally opting for the latter. Additional Session: Turned this into a tabata. 1:15 work, 1:00 rest. Any remaining time from the run was extra rest so there was an incentive to run fast. Fastest time was :54, slowest was… Read more »

NicholeKribs
NicholeKribs
June 29, 2019 12:50 pm

Awesome job Brendon!

Christer Johansson
Christer Johansson
June 29, 2019 10:40 am

Warmup ok
Did the option that “do not have muscle up” because I’m little unsecure with that
Nose 2 wall 45 sec, 35 sec
B 380 reps

Erin Dugan
Erin Dugan
June 29, 2019 10:18 am

Couldn’t get on the rings with class going so I had to skip that
B. 22+1 air squats to parallel
Did the death march from yesterday with 20’s I love those!!!

NicholeKribs
NicholeKribs
June 29, 2019 12:50 pm
Reply to  Erin Dugan

Aren’t they awesome?!

Dereck Tharp
Dereck Tharp
June 29, 2019 9:47 am

DMA Done
A) 1 MU per 30 sec
B) 441 reps 24rds + 9
First time doing Chief

NicholeKribs
NicholeKribs
June 29, 2019 12:51 pm
Reply to  Dereck Tharp

It is such an awesome workout!

Marc Mascaro
Marc Mascaro
June 29, 2019 9:38 am

60/5’9″/160
Warm up and mobility – done.

A1. Done
A2. No successful muscle-ups today. Some days I can do them (singles) and some days I come in and can’t get one (like the last two Saturdays). I got a few attempts on video, which I’ll upload later.
B. 21 rounds plus 6 reps. Compare to 21 rounds even on 31-Aug-2018.

Karen Wilson
Karen Wilson
June 29, 2019 9:35 am

Chief 22+ 12

Vivian Mao
Vivian Mao
June 29, 2019 9:30 am

Hybrid of today and yesterday
A. RMU drills done. Sets of 2 felt ok
B. Little Giza in 9:31.
– PUs 15/5/5 then 10/5/5/5
– WBs 15/15/10/10/10 then sets of 10
– DUs in sets of ~25
C. Banded hip bridges and snow angels done

Andrea Moon
Andrea Moon
June 29, 2019 9:17 am

Did a lot of Kipping exercises on pull up bar nose to wall 40 sec 30 sec 3min clock 65 lbs 5 sets as follows 1/4, 2/ 4+3pc, 3, 4 4, 4 5, 4 ran 10 sets 300 m 1:48 1:39, 1:47, 1:47, 1:51, 1:51, 1:51, 1:51, 1:47, 1:49. Hot out side ? and humid

Marie Martensson
Marie Martensson
June 29, 2019 4:55 am

Warm-up done + my shoulder rehab/prehab
A. Swings & drills felt really good today. Also, I hit all 8 sets of muscle-ups (not every 30 s though, have to work on that) and in two sets I connected 2 reps. First time ever doing more than one! Will upload a clip on Facebook.
Nose to wall handstand hold completed
B. 20 rounds + 2 reps. Felt good with 43 kg on the barbell, all push-ups and air squats UB. Terribly hot and humid in the box today!

Marie Martensson
Marie Martensson
June 29, 2019 8:47 am

Additional session (6 hours later)
1:52/1:40/1:37/1:36/1:35/1:35/1:35/1:33/1:34/1:32 Run probably a little longer on the first set. I only used my Apple Watch for measure so it might be slightly off.

karenscott142@icloud.com
karenscott142@icloud.com
June 29, 2019 4:29 am

DMA done
A) ring mu work done
B) total of 5 rounds per set, total 451 reps
Did yesterday workout pull ups, wb and du time 11.53

Fawn Langerman
Fawn Langerman
June 29, 2019 3:52 am

A) Gymnastics Pushing today (did pulling yesterday). 25 rounds of 30 seconds. 1 strict HSPU. Got 26 which is PR (did 2 in first round)
B). I love the Chief but my knee said no to the air squats. I couldn’t find anything not bothering my knee except rowing so rowed 5000m in 22:23. My goal was sub 24!
V ups per Kari Pierce stuff.