For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Scaled option #1, athlete does not (yet) have muscle-ups
Scale the muscle-ups to the floor or to a jumping muscle-up

Scaled option #2, athlete has muscle-ups but will not be able to complete 30 muscle-ups + wall balls in under 25 minutes
Scale the muscle ups accordingly: 5-4-3-2-1 OR 2-2-2-2-2

There is a 25 minute cut-off for this workout.

The Week of the GHD

CrossFit doesn’t use machines so what the hell are those funny looking contraptions in the red room?  Some of you have dabbled with them, some of you know what to do but neglect it after workouts, and others are scared they might fall over the front!  If you fall into any of those categories, next week is your week.  Come learn how to take advantage of these amazing pieces of equipment to supplement and enhance your training and life in general.  Wow, that machine has a lot to offer!

Next week we will spend a considerable amount of time in each class working on the following:

Monday – hip extension
Tuesday – back extension
Wednesday – hip and back extension
Thursday – the GHD sit-up
Friday – glute ham raises and GHD test out

What is the GHD test out?  It determines what you can do on the GHD given your current ability level and gives you a simple layout for how to proceed (aka GET STRONGER).