Pack
For time:
25 Sit-ups
1 Muscle-up progressions or 3 pull ups and 3 dips
20 Sit-ups
2 Muscle-ups progressions or 6 pull ups and 6 dips
15 Sit-ups
3 Muscle-ups progressions or 9 pull ups and 9 dips
10 Sit-ups
4 Muscle-ups progressions or 12 pull ups and 1 dips
5 Sit-ups
5 Muscle- ups progressions or 15 pull ups and 15 dips

8:19

Swapped dips for pushups in last rd to keep pace. 

Ci: 2x 10 ohs, backextentions, 100 robejumps, kettlebell swing@ 12 kg, pushups.

For Time: 8:18

25 sit ups
1 muscle up
20 sit ups
2 muscle ups
15 sit ups
3 muscle ups
10 sit ups
4 muscle ups
5 situ ups
5 muscle ups

I used my feet on a bar for just a little assistance at 3 muscle ups and above.  I am not sure I have the false grip right, I am wearing my wrist raw just below my hand.
Is this normal?

porch
25 sit-ups
1 muscle up
20 sit-ups
2 muscle ups
15 sit-ups
3 muscle ups
10 sit-ups
4 muscle ups
5 sit ups
5 muscle ups

9:30

10 Rounds for time:
10 wallball shots 20#
200m run

17:30 Rx’d. unbroken but 2 missed wb reps

voted twice. rock on guys.

Workout of the Day

Partner Workout

1.  10 Deadlifts (275/205)
Sprint 400 Meters

2.  30 Sit-ups (GHD)
Sprint 400 Meters

3.  30 Hand Release Push-Ups
Sprint 400 Meters

The first partner does both movements for workout #1.
Then the 2nd Partner Does the movements for workout #1.

Repeat for workouts 2 and 3.

15:12 Rx for me and close to Rx for my partner.  Really fun WOD, even won a pumpkin!

or time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

subbed situps
7:41

Garddawg - 03 November 2011 07:46 PM

Pack
For time:
25 Sit-ups
3 pull ups and 3 dips
20 Sit-ups
6 pull ups and 6 dips
15 Sit-ups
9 pull ups and 9 dips
10 Sit-ups
12 pull ups and 1 dips

14:30
done jumping pullups and assisted dips from half way till end.. hadda hit brakes near the end so i would be able to move tomorrow

treblig - 05 November 2011 06:13 AM

I used my feet on a bar for just a little assistance at 3 muscle ups and above.  I am not sure I have the false grip right, I am wearing my wrist raw just below my hand.
Is this normal?

That sounds about right.

Hey everyone. I’m pretty new to crossfit. I did the friday wod (situps muscleups) and my time was 5:12, although I just did regular situps (didnt have access to the ghd situp thingy) and regular pullups (haven’t graduated to muscle ups yet). Any advice on getting myself to where I can do muscle ups, or is it just a bunch of practice? Any advice whatsoever will be appreciated.