The first rule of...

The early class this morning did what I call "the big four" 21-15 9 of press ups, sit ups, squats and chin ups. I was joined by Amy and her mum Yvonne, both very new to Crossfit-yet both very able to do this WOD due to the scalability of our workouts. By altering range of movement, giving assitance by varing degrees, both did a great job. If you're wondering how you do assisted chin ups-look at Iron Woody bands, great for helping with this exercise as we build up to kipping.

The ten o'clock WOD stemed from a conversation I had with Colm O'Reilly who queried the need for a bench in our small gym. I asked how CrossFit Ireland do benchmark workouts like Lynne (look it up) and they replace the bench press with a pressup, yet enforce the rule that they dont allow any rest or hesitation in the press up-doing so represents a "fail" and the round stops.
The WOD
Max reps on a 30kg push press, immediately followed by max reps on chin ups (with Iron Woody bands) followed immediately by pressups for five rounds. As much time as needed was taken between rounds for recovery.
The workout tested the upper body strength of the class and yet also improved the "feel" of kipping chin ups. 'nuff said.