Today is my birthday and some of the advanced CrossFit crew put this together in order to celebrate. So none of this is my fault, promise...
"The Godfather"
28 OHS (95 lbs)
28 Overhead Lunges (95 lbs)
28 Hanging Squat Cleans (95 lbs)
28 Pullups (Chest to Bar)
28 HSPU
28 Inverted Burpees
28 Deadlifts (95 lbs)
(If you set the bar down or have to rest on any exercise then you must immediately do 5 Burpees. Advanced individuals do 3 muslce-ups! A rest on the pullups, hspu, or any other exercise leads to punishment.)
This workout will be done in each class of the day. Weight can be scaled to suit the individual.
7 comments:
37:54 of fun, including 80 Burpees. Did 95lbs for the OHS and 1 lunge. 2nd attempted lunge was more like a lu-uhh, this isn't going to work. Dropped the weight to 75lbs and stayed there for the rest of the workout.
Happy Birthday Kyle!
23:17 at 65lbs.
(15 muscle-ups w/ red band)
9am class:
21-15-9
Deadlift
Farmer stair climb
Thrusters
Marcus: 17:34 (185/35)
SB: 21:08 (125/20)
Curt: 18:51 (155/35)
Zack: 25:06 (135/35)
Pam: 21:19 (75/15)
21:58 using 95lbs plus plyo tabata squat holds for 4 rds after I am still recovering
Youch! Now all I want to do on my birthday is sleep. Thank you everyone for creating such a great workout! It was a blast. Tough, but fun. Finished in 20:07 with 12 muscle-ups. No rest on the chest to bar pullups! Was not so easy after the muscle-ups.
KB
Incomplete on this for me. I was already at 15 Muscle ups before I started Pull ups. I wouldn't mind trying this again sometime.
Kyle Happy B Day Dude!
38:04 and about 80 burpees
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