Warm-Up:
Coach’s choice
WOD prep:
Prep the muscle -up
WOD:
“Hortman”
AMRAP 45
Run 800 meters
80 Air squats
8 Muscle-ups bar or ring
Options for muscle-ups:
1. Muscle-up transitions.
2. Jumping bar or ring muscle-ups
Post WOD:
Foam roll
CFS Brief:
Day 25 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Hortman: 5 rounds + 810 (jumping MU)
Had to go with a higher box on the jumping MUs today because of shoulder issues. So good to see Kim back at CFS!
Hortman: 4+880 | Jumping Ring Muscle Ups
I am a big fan of Hero workouts and the opportunity to honor a true Military Hero in a special way. This workout took on even more meaning when I learned that Mac and Beth were very close friends of David Hortman. I thought of all three of them during the workout and send big hugs out to Mac and Beth as they remember their good friend on the anniversary of his accident. I know when the do this workout later today it will be a very special 45 minutes for them. The 5:30am crew was incredibly supportive to one another out on the run and it was so great to see and hear. We also got to welcome Kim back to the box today – 7 months after back surgery. Looking fantastic and sporting that trademark smile 🙂 Thanks Frozen for giving us this opportunity – it is a fantastic workout!
5 rounds this morning at our small but mighty 6:30 am class! Thank you, Deb, for calling me out on getting lower on my last set of squats!
Honored to do this workout this morning.
4+854 rx (bar MU)
4+400 bar MU’s
Thank you John and Elizabeth for running this WOD today.
My pleasure.! It was a fun day! We also tied in the work out! Nice job today!
3+880
Bar muscle ups
Did this one solo today. Couldn’t find anyone to play with:(
HORTMAN
4 Rounds + 400m run. RX with ring muscle ups. Had fun with this one today!