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CrossFit WOD for 6/18/2013

As Many Reps as Possible in 7 Min:

Burpees Muscle Ups

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  • Crimlaw says:

    Scaling:

    Platinum: Men’s rings set at 88 inches. Women’s rings at 82 inches. If you get to 30 before time is called, you may stop.
    Note: Your arms do not have to lock out at the bottom of the MU.

    Steel:

    7 min of Burpee jumping muscleups

    Note: You will do a burpee, step on plates, do a jumping MU, step off plates, repeat. Your arms to not have to lock out at the bottom of the MU.
    Note: If you complete 30 before the call of time, you may stop.
    Note: If you have never done a MU or jumping MU before, this scale is not for you.

    Brass:

    7 min of Burpee Pullups (close grip or chin up)
    After the 7 min, you must immediately perform one diamond pushup for every completed burpees pullup

    Note: Your arms do not have to be straight at the bottom of your pullup. You may jump and use momentum to complete the pullup
    Note: If you require a band to do a pullup, you will do a burpee, step onto plates (or box), do a jumping pullup, step off of the plates, do a burpee. A burpee plus a jumping pullup count as a completed burpee pullup.

    Bronze:

    7 min of burpee ring rows
    After the 7 min, you must immediately perform one diamond pushup for every completed burpee ring row.

    Note: Like the other scales, you will perform a burpee, then do a ring row, followed by another burpee. One burpee and one ring row count as a completed Burpee ring row.

    This may look confusing. As always, your coach will clear up confusion before the WOD.

  • Kells Bells says:

    Great crew this morning.

    30 reps of burpees/jumping pullups.

    fun cashout – I love doing handstand work. Congrats to Kellee for getting a headstand!

  • TheDude says:

    Did steel scaling with jumping MU’s: 30 reps.

    Woo!

  • moneypenny says:

    15 MUs in 7 minutes. That was my goal, so I was pretty pumped.