"Gymkata" Ring Complex

5 Rounds:

3 L-Pullups

3 Muscle Ups

3 Ring Dips

3 "Over and through"

3 Ring Pullups

 Complete the set without regripping.

An over and through probably has a more technical name. its my attempt to describe the act of flipping over backwards while holding the rings and stretching back down and then reversing the motion.

NO FREE SATURDAY WOD THIS WEEK.  WE ARE CLOSED ON MONDAY.  HAVE A GREAT WEEKEND!

Deadlifts

3,3,3,3,3

Supramaximal Lockouts (partial deads from the rack) Use 110% of max

1,1,1

Snatch Grip Deadlifts standing on a 45# plate

5,5,5

Complete 5 sets of 3 before moving on.

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 Rounds

(copied and pasted from CrossFit FAQ)

Complex

5 Reps per set, no rest during set (no re-gripping)

80% Bodyweight

5 Rounds

Deadlift > Clean(full-squat) > Push Press > Back Squat > Push Press > Front Squat= 1 Rep