He's back with some infamous W.O.D.'s... strategically planned so no one goofs off while the teacher is away and the substitute is in town!!!!

W.O.D. 3.12.09

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Substitution for 1 Muscle up: 3 pull ups + 3 dips


Bring music to class, iPods or CD's!!!! I'm taking my iPod tunes to BVI.

"Bite off more than you can chew, then chew it. Plan more than you can do, then do it." Anonymous


Anonymous said...

Nice work to the early morning crew this morning!!
Sam, Doug, Lisa and Jim.
Jim, way to stick it out and grind thru all that work!!

I'll have to post results later on this one, I couldn't copy them down in time and still get to work.

Aimee Lyons said...

Nice job everyone!! Just about to get on the plane, couldn't resist one last post. Stay strong..see you in 10 days.Aimee

Anonymous said...

you people need to get a life seriously

Anonymous said...

Thanks for having me at Crossfit King of Prussia. The gym is amazing and the people are great!
Evan- sorry I missed this, especially that my quads are sore!

Anonymous said...

It was very nice to meet you. Hopefully we'll see you back at CFKOP again.
Safe trip back to San Antonio.

Anonymous said...

this one looks killer, luckily for me its a rest day!

Anonymous said...

aimee is so hot!

Anonymous said...

Doug 19:59 Rx'd
Sam 24:55 Ring Dips and Pull Ups
Jim C. 38:24 Dips and Pull Ups
Lisa 27:51 Dips and Pull Ups

Nice work everyone!!