Sam Dunnagan – Team Functional Thickness

Representing CrossFit Virtus at the Quad City Christmas Classic

Then there’s that…

Scaling options for muscle-ups:  Perform the M/U to the best of your ability.  If you are proficient with 2-4 reps, then perform 2-4 reps.  DO NOT get stuck on the exercise.  Practice, attempt and move on.  If you can perform a “jumping” m/u, then I suggest doing those.  Bar muscle-ups are also an option.  If you cannot perform the movement at all, then perform 6 chest-to-bar pull ups and 6 dips in lieu of the 6 muscle ups.

5 am crew plus Jared Jones (5 am OG)

Heather & Geoffrey Daunis

Katie & Calvin Clement

Virtus Christmas Party 

Kelsey Wilkinson ~ Northshore Games

Farrah Piazza ~ Northshore Games

Virtus 12 WoDs of Christmas (12)

Complete for time:

12 Burpee Box Jump-overs, 24/20

(Stepping up is not allowed; stepping down is)

TBT ~ Virtus Christmas Party 2013

Virtus 12 WoDs of Christmas (10 & 11)

3 Rounds for time of:

10 Kettlebell Swings, 53/35

11 Calorie Row

CrossFit Virtus Prairieville Ladies

Virtus 12 WoDs of Christmas (9)

9 Wall Walks For Time

Please view standards for wall walks here:

Wall Walk Video