Friday – WOD

For time:

30 muscle-ups

If you cannot perform a muscle-up, work on your muscle-up progressions, false grip pull-ups, and ring dips.

Post time to comments. Compare to 100509.

28 Responses to Friday – WOD

  1. Papa Bear says:

    Check out Dutchie’s American idol audition video on CFNasti’s facebook page.

  2. babs says:

    happy friday all! as many of you know, i am moving this weekend. if anyone is willing and available saturday between 11 & 3, please let me know. any help is appreciated, even if you just meet me at the new place and unload some boxes. if so, please get in touch with me at 513-317-2583. thanks!!!!

  3. megHan says:

    heatherlover. i’m gonna work out at 11 then meet you were ever need be. if you need the mini before hand, you can steal it at anytime!!!

  4. babs says:

    thanks han! love you!!

  5. Holly says:

    I made up my own wod

    8 rounds of 10 pull ups, 10 ring push ups, 30 sit ups, with 2 minute rest between each.

    All rounds were right around 2 min, except for the last 2, which were 2:13 and 2:14.

    Happy moving Heather. My middle son’s 6th birthday party is Sat at 3pm, so we won’t be able to help.

  6. Jason Y says:

    Smart and bored… someone actually studies this stuff…

  7. LeahP - CFATL says:

    Hi guys! I’m headed up to Cincinnati bright and early tomorrow morning and plan to be at the gym @ 11… I’m taking part in a little competition we’re having in GA to prepare for our regional, and as part of it, I have to do the following VA Sectional wod this weekend (and tape it):

    7min AMRAP
    12 box jumps (24/20″)
    8 SDLHP (95/65)

    I was hoping to convince someone to suffer through it with me… so just putting it out there in advance 🙂

    Look forward to seeing you guys tomorrow!

  8. Jeff says:

    Hang Power Clean 3-3-3
    Probably could have upped the weight, but I wanted to make sure these were all strung together (i.e. w/o resetting at a dead hang each time)

    Tabata Something Else
    412 (20 rep PR)

    Back in the Nati on Monday or Tuesday

  9. Stephen says:

    Early morning at CrossFit Fairfax:

    VA/DC/WV Sectional Event 2:

    AMRAP in 3:00 of clean & jerk @ 185, mandatory pause in rack position:

    15 reps

    Seven in the first minute, four each in minutes two and three. Felt strong, probably paced too much. Someone will hit upper 20s tomorrow.

  10. megHan says:

    leah: i’m in! and i will also volunteer andrea as well….she’s been wanting to work on her boxjumps!

  11. Andrea says:

    oh, Han… you’re so thoughtful!

  12. Ted says:

    I won’t be there at 11, but I’d love to do one of the WOD’s from VA.

  13. JennaB says:

    Lots of talk on here today! Must be a busy friday at work for most 😉

    Brent finally allowed me in the gym again after having strep throat!! yayy! haha
    Snatch up to 101…PR by a pound, woohoo! haha
    then did the 10->1 PU, BJ, GHD wod. Kipping PU, 30″ BJ, 2 hand tap GHD. 13:06 felt good.

    Now I’m off to the beach for a few days!! 🙂 See everyone next fridayyyy

  14. Jason Y says:

    As rx’d : 9:37

  15. Cookie says:

    BS 3×200, 3×225, 5×255

    Metcon : Idiotic Strongman Stuff with Jason G.
    Sandbag clean, ball slams, sled pulls

    Fun, painful, dumb.

    100 pushups, 50 GHDSU

  16. Greg Harris says:

    100 GHD sit ups for time. This was a bad idea.

    9:31 or so.

  17. Pete says:

    Snatch work up to 125

    Overhead squat work up to 3×155,1×175 (PR)

  18. Chad W says:

    3×10 strict pullups

    3 rnds
    20 pullups
    15 situps
    10 toes to bar
    5 DB burpees@20

  19. Lindsay says:

    press-up to 55 lbs.

    for time:
    5x 4-push press (45 lbs), 8 half moons, 12 GHS


    great way to start the weekend!

  20. Rich V. says:

    Apparently, CrossFit pays off in the long run. This morning, the class captain had a contest to see who could hold a 25% bodyweight rucksack over their head the longest (72 students in total). After (I’m guessing) 8 minutes or so, long enough for the entire class to fall out of the fight and run a 400m lap with their ruck on and come back to cheer on the few survivors, the captain called it a tie between another guy and myself because it was taking so long. Our reward: go home early from PT and skip Monday’s PT. That’s incentive I can get behind.

    Morning: Ruck PT

    Squat Snatch 5×1 @ 150
    Back Squat 5×1 @ 235
    3K Row: 11:13.2

  21. Lindsey S says:

    Snatched my little heart out up to 75lbs…. got angry and then Brent made me hold a hand stand for 2 min as punishment. THANKS BRENTY!!! You’re the bestest!

  22. Jessie Heikenfeld says:

    Snatch up to 75lb
    OHS up to 75X3

  23. Andrea says:

    5 rounds:
    250m row
    5 push press (70 lbs)

  24. Lindsey S says:

    Andrea! Make a wish! lol

  25. McNaughton says:

    SP: 3x5x145

    3 rounds:

    10 DL @ 275
    50 DUs


  26. MegHan says:

    Dl: 3*5 @ 145
    dl: 1*20 @ 115

    7min amrap
    12 bj (20″)
    8 sdlhp (65#)

    5 rounds 6 bj

  27. Siu says:

    Went off to the mainland of China to visit my dad’s side of the family a bit. A reminder of how we all live like kings and queens by comparison to most others.

    100 DUs for time:
    4:49 (kinda embarrassing, I know)

    Did laps around the man-made pond behind our condo, rested 3-5 minutes between each lap (don’t ask me how long it was):
    4:02, 3:46, 3:44, 3:36

    Ran up 11 flights of stairs, doing 10 air squats between each flight:

  28. Scott says:

    11 muscle-ups!

    took me 45 minutes to do them.

    1 nasty nasty rip on each wrist

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