• Mon 10DEC 2018
    22 Comments
    Jump Start
    Robyn

    Jump Start

    News and Notes

    Friday – Bring a Friend Day in all classes! 

    • You all have a friend that has been thinking of starting. Show them what MCF is all about on Friday!

    Saturday – Christmas Throwdown, Potluck & Social

    • 10:00am to 4:00pm. Members Only Event. Please register <Here>.
    • End time is approximate.

     

    WOD

    Jump Start
    60 Double Unders
    30 Alternating Dumbbell Snatches (50/35)
    60 Double Unders
    30/21 Calorie Row
    60 Double Unders
    30 Toes to Bar
    60 Double Unders
    30/21 Calorie Row
    60 Double Unders
    30 Alternating Dumbbell Snatches (50/35)
    60 Double Unders

     

    Extra

    Snatch Complex
    5 Sets

    Power Snatch + Hang Squat Snatch + Squat Snatch

     

    Extra

    Ring Muscle-Ups
    AMRAP 2

    Max Ring Muscle-ups

    — Rest 1 Minute —

    AMRAP 2
    Max Ring Muscle-ups

     

22Comments
  • Posted by Troy on December 10, 2018 at 11:46 am

    Wod – 16:02rx.

    Reply
  • Posted by Hogan on December 10, 2018 at 11:59 am

    Jump start: 17:01 with 14 cals on the bike.
    Still no jumping for me, tough one.

    Reply
  • Posted by Jamie M on December 10, 2018 at 12:59 pm

    Scaled to 40DUs/35# DB/knees raises

    17:25

    Reply
  • Posted by Myles on December 10, 2018 at 1:01 pm

    WOD: “Jump Start”
    17:26 RX

    Reply
  • Posted by David Frise on December 10, 2018 at 1:11 pm

    20:17 – scaled dumbbell snatch to 35#

    Reply
  • Posted by Cody on December 10, 2018 at 1:40 pm

    Wod-16:40rx

    Strict PU 50. (135 on the month) …wouldnt have happened otherwise.

    Reply
  • Posted by Serge G on December 10, 2018 at 2:25 pm

    WOD – 18:05 with 30 DU’s on first round and 100 singles for remaining rounds.

    20 Strict PU’s (90 for the month)

    Reply
  • Posted by Tom on December 10, 2018 at 2:45 pm

    wod with 35 lb dumbbells
    17:01
    pull ups done

    Reply
  • Posted by Chris A. on December 10, 2018 at 4:24 pm
    Pre-Wod
    1000m ROW

    WOD
    Jump Start
    15.58 RX

    Post Wod

    50 Cal Bike
    Strict Pullups (35)

    Reply
  • Posted by Jeff on December 10, 2018 at 7:36 pm

    3:00pm Solo

    "Jump Start" = 21:16 (Rx)
    Lots of the doubles so I’m expecting a sore knee tomorrow.

    20 Strict Pull-ups (60)

    Reply
  • Posted by Sean Greene on December 10, 2018 at 7:36 pm

    WOD with 120 SUs per round, 25# DB snatch, ab mat situps instead of T2B – 15:18

    Reply
  • Posted by Denis on December 10, 2018 at 8:47 pm

    Wod – 16:40
    Substituted 60DU’s with 14cals on Bike

    Reply
  • Posted by Channy on December 10, 2018 at 10:09 pm

    WOD: Jump Start | 13:57 RX

    Extra: Snatch Complex | built to 90#

    ** 3 MUs & 10 strict PUs **

    Reply
  • Posted by Marty on December 10, 2018 at 10:45 pm

    50 Cal Assault Bike

    Pull ups ✅

    WOD – 16:24rx

    Reply
  • Posted by JennyDew on December 11, 2018 at 12:02 am

    wod – 14:19rx

    went in the second heat so I could talk to Marcy for an extra two minutes. totally worth it.

    Reply
  • Posted by Frankie Boucher on December 11, 2018 at 12:10 am

    WOD: "Jump Start"
    60 su’s
    30 alt dumbell snatches – 20 lbs
    60 su’s
    21 cal row
    60 su’s
    30 dumbell snatches – 20 lbs
    60 su’s
    21 cal row
    60 su’s
    30 alt dumbell snatches – 20 lbs
    60 su’s
    Time: 12:35
    Tks coach Jeff P

    Reply
  • Posted by Nicole C on December 11, 2018 at 12:57 am

    Wod – 15:30 with 25#

    Reply
  • Posted by Mike on December 11, 2018 at 2:45 am

    WOD – 17:37Rx

    Reply
  • Posted by Yves on December 11, 2018 at 3:58 pm

    19:33 with 35#

    SPU 20 done

    Reply
  • Posted by Chantal LeBlanc on December 11, 2018 at 8:21 pm

    Did this WoD solo……

    14:08 rx

    Reply
  • Posted by James Shepherd on December 11, 2018 at 11:34 pm

    WOD: 13:06 Rx

    50 cal bike

    Reply
  • Posted by Lora on December 12, 2018 at 12:07 am

    WOD "Jump Start"

    Stopped at 14:15 Rx due to a calf issue with 40 doubles left….finishing the WOD wasn’t worth the damage it would have done….

    Reply

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