Wednesday 140115



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Dimel Deadlift

3 x 20 @ 30-40% Deadlift 1RM

Please watch the link on the Dimel DL and read this article by Elite FTS. The volume is high so the weight is low. Keep it locked in for this.




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Complete 3 rounds for time of:

5 Chest-to-bar pull-ups

10 Handstand Push-ups

15 Jumping lunges

20 Kettlebell Thrusters, 55#/35#




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2014 is in full swing and the house has been full. Have you been in here? If not, how come?!

Our friends at MBS CrossFit are hosting a muscle-up workshop on Sunday the 19th at 11 am. This is a cool opportunity to get some focused work on a tough movement. They’ve had great success with this workshop, if you’ve got some time and are finding the muscle-up elusive, give it a go!



Definition – A meeting at which a group of people engage in intensive discussion and activity on a particular subject or project.

Get ready to work on your skills! This winter MBS will be bringing a series of workshops and clinics to our weekend schedule to better your CrossFit movements.

Sunday, December 19th – Muscle up workshop.

11:30-1:00 pm

Coached by coaches Rich and Amy



Unless otherwise noted, all workshops are from 11:30am to 1:00 pm on Sunday afternoons. Workshops are a combination of discussion, instruction, and application of drills designed to increase your efficiency and understanding of the movement. Additional information for each clinic will be passed on the blog as needed.

The cost for workshops is $15 for MBS members, or $25 for non-members.

1 thought on “Wednesday 140115”

  1. The original WOD posted at 8:45 with the row, muscle-ups and deadlifts was the incorrect one. The correct WOD was re-posted at 9pm. Sorry for any inconvenience, it’s my first day.

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