DSC_0013 Nice box jump, Barney!!!!

FRIDAY 091211

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Miranda Gets Inverted on the Rings – video … [wmv] [mov]   Video courtesy of CrossFit.com

An alt WOD will also be posted on the board.

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  1. Sweet!

  2. Your the only one that thinks that! 😉
    I am going to try it.

  3. The Alt WOD is
    5 rounds
    7 parallel ring rows
    15 push ups on dumbells

  4. It is definitely Friday. 8:30a talked about food, what they drank and what they were going to eat and drink the whole work out. I won’t name any names.

  5. Best of luck to anyone who attempts the workout Rx.
    Tomorrw, CF Garage is hosting a challenge. The workout is Badger which consists of 3 rounds ( 30 Squat Cleans ((65(w)/95(m)) – 30 Pull ups – 800 m run). If anyone is interested in carpooling, post to the blog. I will be at CFNF around 830 tomorrow morning to leave for the event.

  6. Thanks for the 6am coaching Pebbles. Doc and I liked this WOD (the alt WOD). It was different yet effective!
    I don’t think I’ll be participating in the CFGarage challenge tomorrow since tonight is my company Christmas party and we’ll be having a vodka slide!

  7. Xena, you and Doc did great. I did this WOD around 11:30. it was tough on the arms. Tomorrow they will probably match the pain in my legs.
    Good luck Hicky and Pistol and Sea Biscuit. Kick some Badger ass!
    Kudos to Andy. PR on snatch and then the HQ WOD RX. Nicely done.I think Robert probably had the best form today on ring rows and push ups on dumbells. Good Job.
    See you guys tonight.

  8. best company to work for ever

  9. You did a really good job. Kudos to JT too.