level2
TRAINING
a. 10min: muscle-up practice; rest 3 minutes
-1. muscle-ups
-2. strict muscle-ups
-3. forward roll to muscle-up
-4. muscle-up to headstand/tuck

notes: where ever you are in your muscle-up progression, start working on progressions to the next skill level up. work with a spot on strict and/or fwd-roll-muscle-ups to ensure controlled movement through transitions.

METCON
b. 18min: on the minute
min1: max consecutive muscle-ups; rest remaining time
min2: max consecutive double unders (see notes/slop); rest remaining
min3: max consecutive snatch, 135/95lb; rest remaining
-post results to comments

notes: 18 minute running clock beeping on the minute. on the first minute perform as many consecutive muscle-ups as possible (within a minutes time) and then rest the remaining time in that minute. at the next beep, for minute number 2, perform as many unbroken double unders as possible, and so on with the consecutive “squat snatch” in minute three. work with a modification or load that allows at least 4 reps in the first rounds of MU/SN. for double unders, you should pick a variation that allows roughly 30 seconds of unbroken work each round. there is a 5rep slop rule for the double unders. if anyone starts a set of double unders and trips up before they hit their 5th rep, they can restart that set, but not count it towards their total.

level1
TRAINING
a. “the kip” in the kipping pull-up

notes: learn the basics of the kip swing, while building the strength and flexibility in the shoulder girdle to perform kipping pull-ups as well as kipping toe-to-bar and knees-to-elbows through a series of drills.

METCON
b. 18min: on the minute
min1: max consecutive ctb pullups
min2: max consecutive double unders (5r slop reset)
min3: max consecutive power snatch, 135/95lb
-post results to comments

notes: same notes as LEVEL2 only chest to bar (ctb) pull-ups instead of MU. same modifications apply. level1 will be performing power snatches instead of squat snatches.

NEVER.SAY.DIE.
LAST DAY for SIGNUPS! Didn’t see EVENT1? Check us out on Facebook. More event leaks to come! CLICK HERE for more details and sign-up options! This will be one of our biggest performance events yet. 312 is super excited to see our community of all levels throw down in this comp!

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recipeĀ paleo horchata

fire breather murph heat - crossfit 312

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15 Comments

  1. Jess
    Posted August 16, 2013 at 8:07 am | Permalink

    1. Woo hoo it’s finally Friday!
    2. Pretty pumped about the NSD first event
    3. Looking forward to a weekend at home, feels like forever since I’ve been to 312 on a Saturday
    4. Halley looking bomb in today’s pic!

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    • Posted August 16, 2013 at 12:23 pm | Permalink

      Thanks Jess :) You’re looking pretty good there yourself!

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  2. sharp
    Posted August 16, 2013 at 9:47 am | Permalink

    Great Job AM Crew!
    fanti 117
    micaela 152
    powell 93
    katherine 249
    kahle 112
    gabe 135
    wright ?
    tiffany 174
    randy 121
    jerry 175
    seattlecolin 406
    angelica 119
    greg 21-9
    *tom 145
    vito 140
    h-bomb 387
    *mikey 268
    stephen 200
    jp 516
    balfour 228
    s.hoes 201
    davepo 165
    moran 338

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  3. sharp
    Posted August 16, 2013 at 1:04 pm | Permalink

    Helllllooooooo………is anybody out there……….message board is QUI ET!

    Noon time
    binoy 33
    eric 143
    delaney 246
    corona 112
    williams 165
    *john 352
    salas 203
    hairston 317
    ross 94
    camba 146
    jj 174

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  4. john
    Posted August 16, 2013 at 1:20 pm | Permalink

    woof. brutal
    mu’s: 6,4,4,3,3,3
    dubs: 50,50,25,50,50,75
    snatch: 6,6,4,5,4,4

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  5. Posted August 16, 2013 at 1:26 pm | Permalink

    c2b’s: 4,4,4,4,4,4
    dubs: 47,111,97,96,27,93
    snatch: 1,4,4,4,4,4

    also did a MU today…still got it!

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  6. Williams
    Posted August 16, 2013 at 1:33 pm | Permalink

    Well, that sucked. I couldn’t buy a set of dubs to save my life.

    C2B: 5 5 5 5 5 5 (red band)
    DUs: 11 24 13 9 3 44 (finally, a redemption round..)
    Snatch: 5 5 4 4 5 7 (at a whopping 65# – liking those lady bars)

    All in all, I’m calling it a moral victory that I made it in. Not my best work.

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    • sharp
      Posted August 16, 2013 at 4:42 pm | Permalink

      yeah!!! lady bars….glad you made it in Williams:-)
      Noon Twerk!

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  7. Binoy
    Posted August 16, 2013 at 2:07 pm | Permalink

    that was pretty awful…..and on the last set of snatches on my last rep, I pulled something in my lower back – barely can walk right now – and I have a 20 hr flight tomorrow…………..

    333 Reps

    Rx on MU and DU. 95# Snatch

    MU: 7, 5, 4, 3, 4, 4
    DU: 50, 60, 60, 46, 60, 63
    Snatch: 3, 3, 3, 2, 3, 3 *damn you #3 on the last set, last rep).

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    • sharp
      Posted August 16, 2013 at 4:48 pm | Permalink

      lets talk about those muscle ups though, they were awesome!

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  8. Harlow
    Posted August 16, 2013 at 3:48 pm | Permalink

    Beautiful day for this WOD over in NWI!

    Still can only do strict pullups with our setup, so that’s what we did! Blue band.

    Harlow
    PU: 8, 6, 5, 5, 3, 4
    DU’s: 7, 13, 24, 30, 27, 30
    Sn (45#): 9, 10, 9, 10, 7, 9

    Allison:
    PU: 5, 4, 3, 3, 2, 2
    Singles: 89, 83, 27, 63, 41, 86
    Sn (35#): 8, 7, 8, 10, 12, 13

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  9. Adam
    Posted August 16, 2013 at 5:35 pm | Permalink

    Bummed to miss this one- coming in hit tomorrow though. Miss you guys!

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  10. maria
    Posted August 16, 2013 at 7:33 pm | Permalink

    level 1 PM

    andy 230
    angelica :)
    zach 240
    hoffs 191
    megan 235
    slider 265
    kelsy 504
    marta 367
    aaron 255
    ashley 317

    Kickin’ off the weekend with a snatch!!

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  11. jess
    Posted August 16, 2013 at 7:38 pm | Permalink

    Friday PM
    graham 180
    juan 170
    becky 220
    zita 121
    bpolka 107
    maria 324
    Jerome 574
    Julie ?
    Bookman?
    Adel 294
    2.0 ?
    Atrain 210
    Pantera
    Tiddes 219
    Stream 321
    Gams :(
    Saideep 185
    Shirley 200
    Kristin 582
    Wendy 432
    Sciacca 603
    Christian 315
    Emmel :(
    Pri 286
    Z –
    Deanna 79
    Daryl 145
    Lorena 82
    Danielle ?
    Michelle?
    Travis 114
    Caines 71

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  12. jess
    Posted August 16, 2013 at 7:38 pm | Permalink

    Congrats to Christian AND Daniel for both getting their first Muscle Up tonight!!! Lots of excitement in here – have a great weekend everyone!!

    0

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