21-15-9 reps of:
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Check out Annie crushin it!
300 meter row for Calories.
30 Sec Support Hold on Rings
rest then 100 Double unders or 400 single unders for position!
Accumulate as many seconds as possible in 5 minutes in optimal Handstand Position (scale as needed). Top Score with best form gets 300 seconds.
then rest 5 minutes and perform the following 5 sets of:
5 Push ups (feet elevated)
10 Hollow Rocks
15 Double Unders (Unbroken) or 60 Single unders
Cody Rice from CrossFit SouthBay gettin' his Positon "ON" on the Pull up Bar!
Workout today Bar Complex:
3 Rounds for Quality:
20 Hollow Open Bar Taps
10 Knees to Elbow
20 Toes to Bar
Do some Shoot Thrus today!
4 rounds: rest 30’s Between each round
Skin the cat
6 rounds: Not for time
Rest as needed between each round
Strict Weighted Chin up on rings
Rest between 90 seconds between rounds
Increase weight each round
10 -8 - 6 - 4
*movement standards, chest to ring*
Metcon For time:
You are never too old!
The Tkatchev is very similar to a Front Uprise on the Rings (close cousin to the non False Grip MU) hitting some very similar shapes familiar to CrossFitters embarking on 12.4 over the next few days. Watch Kristie's tap through the bottom, the hips rise which allows her to travel over the bar and counter rotate to catch the bar again. Watch movement find similarities and apply what you have learned! :). Good luck out there! Stay safe....
3 rounds For time
A) Candle stand to a box jump
: 4 x 10 Increasing box height as needed
B) 3 rounds for time
A) Handstand holds 3 x 60 ( Use of wall is allowed: Beginner Back to wall, Advanced: Chest to wall)
B) Front lever holds 5 x 10’s (Any scale)
B) Amrap 8 mins
A) Back lever 3 x 15’s ( Any scale)
B) Handstand/ headstand Push-ups (Strict) any scale of leverage:
A)L-sit holds 5 x 15’s
B) AMRAP 12 mins
Muscle-ups (Strict) 3 x 5
* if you do not have a strict muscle-up perform negatives*
B) 4 rounds
* Every second beat swing, perform toes to bar*
· Repeat 4 times ( rest 90's)
* Check out our movements page if you are not familiar with these skills *
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