ring muscle ups

Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Friday, January 5, 2018

Workout: “13.3 Open Workout” Repeat event from 12.4
As Many Rounds and Reps as Possible in 12 Minutes of:
150 Wall balls (20,14)
90 Double-unders
30 Ring Muscle-ups

B. 3 set Not for Time of:
20 Hollow Rocks
10 GHD Hip Extensions

Friday, September 8, 2017

Workout: ‘Dunn’
As Many rounds as possible in 19 minutes of:
3 Ring muscle-ups
1 shuttle sprint (5 yards, 10 yards, 15 yards)
6 Burpee Box Jump-Overs (24,20) (RX+ Kangaroo)

Accessory: 5 Rounds of:
5 Hollow Rocks
5 v-ups
5 Tuck ups
:15 Plank Hold

Wednesday, April 5, 2017

Workout: “Amanda”
9-7-5 reps for time of:
Ring Muscle-ups
Squat Snatches (135,95)

Accessory: 4×8 Barbell Back Rack Good Mornings

April Member Spot Light
Rick Snead
Occupation: Handyman WSU/Executive Director RAFFA
How long have you been participating in BootCamp/CrossFit: 2.5 years
Favorite WOD: Cindy
Favorite Lift: Lunges
Why do you do BootCamp/CrossFit: To stay fit and the camaraderie
Favorite CrossFit/BootCamp Moment: Nick’s reaction when I released a barbell with no weights on it from the overhead position, priceless!
Favorite Cheat Meal: Hamburger and fries
BootCamp/CrossFit Advice: Do what you can safely and work hard.

Monday, March 13, 2017

10 minutes working on Ring Muscle Ups
10 minutes working on Handstand Push ups

Workout: “Nate”

Complete as many Rounds as possible in 20 minutes of:
2 Ring Muscle ups
4 Handstand Push-ups
8 Kettlebell Swings (72,53)


Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Friday, December 23, 2016

Workout: CrossFit Games Open 14.3
As many rounds as possible in 8 minutes of:
10 Deadlifts (135,95)
15 Box Jumps (24,20)
15 Deadlifts (185,135)
15 Box Jumps
20 Deadlifts (225,155)
15 Box Jumps
25 Deadlifts (275,185)
15 Box Jumps
30 Deadlifts (315,205)
15 Box Jumps

Accessory: Accumulate 20 Ring Muscle ups or work on Ring Swings, Jumping Muscle ups or transitions




See clip for movement standards



Saturday, October 15, 2016

Skill: 20 minutes to work on bar muscle ups, ring muscle ups or transitions

Workout: In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

:60 of Overhead Squats (95,65)
:60 of Ring rows
:60 of Burpee Box Jump Overs
:60 of Wall climbs
:60 of Weighted Sit-Ups (45,25)

One partner works for the entire :60, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.