Friday WOD

REMEMBER COACH A’S NUTRITION CLINIC SATURDAY @10AM. ALSO, SPEC WILL BE COMPETING IN THE LAST CHANCE WORKOUT FOR THE CROSSFIT GAMES. FIRST WOD IS AT 11AM. COME AND SUPPORT! GUEST APPEARANCE BY MICHELLE BENEDICT FROM CROSSFIT FORT BRAGG. SHE WILL BE COMPETING IN THE CROSSFIT GAMES IN JULY.
****NEXT ESSENTIALS CLASS WILL BE TUESDAY NIGHT, MAY 2 AT 7PM.

CFC
3 Rounds for time of:
500 meter row
Body weight Deadlift, 15 reps.
Pull-ups, 21 reps.

HQ
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Spec and Matt take a break between rounds at the Mid-West Qualifiers.

Spec and Matt take a break between rounds at the Mid-West Qualifiers.

This entry was posted on Thursday, May 28th, 2009 at 10:01 pmand is filed under Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

7 Responses to “Friday WOD”

  • Amelia Says:
    May 28th, 2009 at 10:32 pm

    CFC-Peak
    No workout today guys but keep in mind that the Matthews gym is open. They have more class times so check the schedule on the home page. Workout will be normal schedule on Saturday, 9:00 and 9:30, with Aaron. Also if you can, check out the last chance WOD at the Matthews gym. It should be a great show! I will miss you guys! See you next week and have a great weekend!

    Reply
  • Tim Says:
    May 29th, 2009 at 3:56 pm

    Exactly what is the “Last Chance WOD”?
    I’m trying to get some Peak people to come and support Spec. Hope to see a good turnout.

    Reply
  • Coach A Says:
    May 29th, 2009 at 4:38 pm

    It is for athletes trying to qualify for the CrossFit games in July that did not make it though the regional qualifiers. 3 workouts will be post at 6am by HQ. You have 24 hours to complete the WOD’s and send them via youtube back to HQ. Top times will make the cut. First Wod will be around 11am then the next two about every 2 hours.

    Reply
  • Bobby Webb Says:
    May 29th, 2009 at 7:45 pm

    Coach, will Michelle be signing autographs? Do you think I could hold her water for her during the WOD or is that position already assigned?

    Reply
  • Matt D Says:
    May 29th, 2009 at 9:02 pm

    Matt D – 30 muscleups: 3:55 PR

    Reply
  • cory Says:
    May 29th, 2009 at 10:25 pm

    Great job today Matt D. My shoulder still feels like crap. 30 muscleups DNF or as Coach said I tapped out… Oh well. Good luck tomorrow Spencer.

    Reply
  • Coach A Says:
    May 30th, 2009 at 6:17 am

    I do not prescribe muscle ups after doing Lynne(BW bench max effort/pullups max effort, 5 rounds) day before. Worst ever, refuse to post my time.

    Reply

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