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For this of you who have a muscle up, today's workout is a classic CrossFit test piece. If you don't have a muscle-up, you'll be working your dips and pull-ups today. Check out this CrossFit video on properly executed ring dips. We are looking for movement of your ENTIRE body, not just your torso. This is true for bar dips (on the matador) and ring dips.
Today's Workout Front Squat Wendler Week 2 5 reps at 50% 1RM using 3 2 1 Tempo 5 reps at 60% 1RM using 3 2 1 Tempo 3 reps at 70% 1RM 3 reps at 80% 1RM Max reps at 90% 1RM then 30 muscle-ups for time scaled version 3 rounds for time of 20 pull ups 20 dips Mind, body, spirit book club meeting tonight sat 5:30pm at the Bozeman Wellness Center
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Special EventsMarch 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts April 5 - Lift Off! April 27 Festivus Games May 4 - 5 Montana Spartan Race May 10 Baseline & Beers May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF June 22 OutWOD June 28 - July 12 Anniversary Throwdown July 13 Knuckle Buster OCR July 14 5th Year Anniversary Party Record your WOD on Beyond the Whiteboard.
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