W.O.D. 1.23.15

Cash out-Tabata wallball--sit up Mash up

Skill work
Ring Muscle Up
Spend 15 minutes working on technique or proper scaling.

30 Muscle Ups for time

Athlete Note:
Don't let this workout scare you away.  It's important to work on higher level skills; you will never get proficient if you do not spend some of your efforts focused on the more complex gymnastic movements. 

Community Note:
All weekend classes will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 1 Seminar. 

"Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring."
-Marilyn Monroe


Tim P said...


Mike S 8:07 transitions
King 10:20 varied transitions
Gina 5:13 pulls, Var. Trans.
Nick C 8:30 (17 MU)
Rich A 9:19 Rx
Jon P 11:17 (jumping mu)
Alex L 13:10 (20 trans.)

Aimee Lyons said...

Mike T 4:39 Rx

Pete W 6:07 JMU
Pam G 9:07 JMU

scaled with 30 transitions (15 pullups/15 paralette dips)
Tatiana 6:07
Jackie 6:29
Fran 6:32
Kim G 7:43
Dianne :)
Chris T 5:37
Kara 5:48
Beth 7:08

Manisha-performance test
Lizzie-performance test

Aimee Lyons said...

Sharon-performance test

CFKOP iPad said...


Olan 12:03 jmu


Keith 14:03 Rx
Joe P 12:47 Rx
Justin 11:18 jump+ trans
Colton 6:07 jmu
Jess 6:24 jmu
Josh M 11:24 jmu
Josh B 12:33 5 Rx then jmu
Britt 60 backsquats 95# 7:48
Matt 6:28 jmu


Paul S said...

Marci 4:57 RR/RD/Band
Tim 6:11 Scale
Alona 8:21 RR/RD/Band
Jen 7:11 RPU/RD/Band
Cline 6:49 RR/RD/Band
Luke :-)

Lots of work on false grip today.

Keith B said...


Brian T 7:11 jmu
Michal 7:33 jumping trans/dip
Rachel W 7:20 jumping tans/dip