“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to: 111107
Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 ring dips for each muscle up or 2 MU transitions for each MU. (MUST HAVE Un-assisted ring dip to do MU transition with a band).If you’re struggling with kicking into a handstand work on your wall climbs…
In honor of Chief Petty Officer Nate Hardy was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
7am open. switching to 6am.
My 7am is open
6am open
930 open. Will be at 1030 instead
6 rds – subbed 4 MU transitions and used 3 abmats on HSPU (first time getting these – next to get rid of the abmats!)
Started on KB.
Jon – thanks for working the MU elementslast week as that really helped for today’s WOD.
No problem. Keep working those elements – hands close to the body!
Good job Joe, especially on your HSPU!! and thanks for the encouragement on my handstands!
7 full rounds.
First time doing all MUs with a full turnout.
WOOHOO!
nice job jon
9 rds with major mods (Travis asked why I even bothered showing up today .. lol – Jerk)
MU transitions, 3 ab mats for HSPU (really worked on going into the mat to cover more distance), 1.5 pood.
You worked it today!!
6 rounds + KB’s + 3 JMUs
Note: 2.75 less rounds than last time but did Jumping Muscle Ups (JMUs) instead of muscle up transitions. KB’s were @ 1.5 pood, HSPU went from 1 10#plate w/ 1 ab mat to 1 ab mat back to 1 10#plate w/ 1 ab mat and then finally settled on 1 10# plate.
6 Rounds – Mod of the muscle ups and 1.5 pood.
5 rds
mods – 4 mut’s on red band, hspus with 3 ab mats, 1.5 pood (not all the way vertical – almost there)
5 Rds
Did 4 P/U & 4 Ring dips
Did Elevated Push/U
4 Rounds (doing pullups and ringdips)
First time ever trying the handstands – finally got up twice! (without Todd’s help)
9 Rds with MUT’s. FINALLY got my first muscle-ups after the WOD.
Nice man!! That first muscle up is huge….
7 rds (same as last time) but tried 2P – got to parallel again, red band for dips, 2 mats for hspu
5 rounds. (pull ups and ring dips for muscle up, 1 pood kettlebell and handstands minus the push up).
5 rds + 8 KB
Mod: 4 PU (green) / 4 RD (blue) / Kick-ups / baby pood.
6 rounds + 1 MU rx
I need to explode more. more explosions. and looking down while i explode.
Explosions are cool!
gross.
9 rds. MUT’s w/blue band, 2 ab mats. Next time go to red band and 1 ab mat.
mistakenly did first round w/ 44k kettle bell…
44 kg = 2.75 pood !!! Todd needs to put a handle on the stones for your next Nate!
5 Rnds + 4 Ring Dips + 4PUs + 4 Ring Dips + 2 PUs
2pd KB (for the first time!) but mostly Russian-style, red band on the ring dips, 2 Ab Mats on the HSPUs
Work will keep me from my 530. Be there on Saturday
8 rounds even: 2pood SDL instead of KBS, 2.5 Ab Mats
11rds RX
Plus 1 muscle up…….gotta get my change in there
WOD at Crossfit South Bay, Hermosa Beach, CA
5×5 to 70% of 1rm
Hang power cleans – 90#
AMRAP 12
10 slam balls 20#
10 jumping lunges
50 Double Unders
7 rounds
Very cool box! Lots of games teams getting ready here – CF Front Range and CFNE among them. Cool.
Did a wod at CrossFit Paradiso (Marina Del Rey, CA) on Tuesday evening, too. (before hitting baby blues BBQ west hollywood with some peeps in the evening!)
4 rounds of:
AMRAP 2
20 jumping lunges
10 hand release pushups
10 pull ups
AMRAP 2
Max rep hang cleans (75#)
Did 1.5 to two in each set of e first AMRAP, then 31, 18, 15, 22 reps on cleans
Time to hit the home depot center to judge! Cheers everybody!!
8 rds + 2MU + 2 HSPU (MU-red band)
11 rds / red band for MU, everything else was clean
7rds+4pu (pu/ring dips on red band/3ab mats/1pood)
5 rds, plus 3 MU transitions- scaled with MU transitions, red band, and 1 AB mat
Oh and 1.5 pood
7 rds +2 m-ups+2 handstand push ups rx
6 rds, plus PU/RD and 1 hs
WOD: 6 Rounds + MU + HSPU Rx
-Kipping HSPU, unbroken KB swings, broke one set of muscle ups.
9rds + 1MU RX
5 rounds + pu’s + rd + kick ups + 3 kb
First round 1 pood, others 1.5. Green band pu, blue band rd
6 rnds + 4 jump mu’s
- rnds 3 & 6 were jumping mu’s
- the rest Rx
5 rounds, plus pull ups, ring dips, handstand pushups and 5 KB swings. HARD!!!
7 rds – mods – skinny red band pu’s/ring dips/2 ab mats. 1 pood
4pu&4rd for MU, 2abmat+10#plate for hdstpu
5rds+2MUs+4hdstpu
1 pood