20 July 2013

Sunday, 21 July 2013

Hero WoD:


5 Rounds for Time:
7 Muscle-Ups
21 Burpees

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.


  1. How do you scale muscle-ups? -Dave 0600 class

    1. Dave,

      I'll defer to our certified instructors, but at c/f Pentagon, our instructor's rule of thumb if we weren't yet capable of performing a bar muscle-up was x3 pull-ups and x3 dips for each bar muscle-up. In the case of performing today's WOD "Ryan," that equates to 21 pull-ups, 21 dips, and 21 burpees per round, for a WOD total (if my not so good math is correct) of 105 pull-ups, 105 dips, and 105 burpees.

      John (0600 new guy)

  2. Searching the internet it suggests chin ups then dips. For this should I stick with 7 or up it?

  3. Or should I do banded bar? The reason I ask is I can't be there at 1800 and will be doing the work out on my own.

  4. What time is the Sunday class? The C/F Undisclosed's home page cites 1700, but I have heard 1800 as well.

  5. yeah, we need to change that. Due to the fact that it is fairly warm here we had to push the time right. End of story is that it is now 1800. - Travis