Mainstream
For Total Reps: AMRAP 15
4 Bar Muscle-ups
6 Turkish Get-ups 53/35 (total)
8 Ring Push-ups
Bar Muscle-up Modifications
1. 6 Strict Chest-to-bar Pull-ups
2. 6 Muscle-up Transitions
3. 6 Ring Rows + 6 Push-ups
Ring Push-up Modifications
1. 6 Incline Ring Push-ups
2. 8 Push-ups
Three Wise Men Tribute
THIS Friday, November 11th is Veteran’s Day and we will be doing a very special tribute workout. The Three Wise Men Foundation advocates for Veterans, raises awareness of challenges our Veterans face, and forms alliances that help support Veterans. We encourage everyone to go online to join our team, Pennant CrossFit, and make a donation to this great cause. The Link to register is here.
Join us for this special fundraising workout on Veteran’s Day, THIS Friday, November 11th.
3 rounds plus 7 reps rx
3+2 RX ring push up & TGU
Did one bmu attempt and then did 4 box muscle ups each round. Still not sure where my bar muscle ups went 🙁 hopefully they will come back soon.
Thanks Bucky 🙂
3+4 bar MU attempts /26#/ring push ups
Got my first bar muscle ups tonight!! Thanks to some excellent tips from Mick, I was able to hit my first one in round 2, one in round 3, and 3 in round 4. Very difficult with tired arms, but stoked to give these some more love and practice!
Thank you Mick! 🙂 great job 6:30!
Awesome!
Congrats Casey! It’s all the hard work you put in!
3+5
Rx / 35# / Rx
PR of 4 (ugly) bar muscle ups unbroken.
Congrats to Casey and Gabe getting their first bar muscle ups.
Thanks Mick
Great work tonight Seth! The Bar Mu’s are there my dude, just staying a little tighter with feet together will help you smooth them out. You were dialed in on those TGU’s! Thanks for being a great demo dude tonight as well!
Skipped the shoulder-intensive workout and did one of Dan’s endurance WODs.
4 RDs rowing:
300m hard
200m easy
250 hard
Goal is to stay consistent.
Round 1: 2:43
Round 2: 2:53
Round 3: 2:59
Round 4: 3:03
Got some work to do.
4 + 4, Strict Pullups, 35# TGU, Ring PU.
Bar Muscle ups? maybe next time!