For time

21 Deadlifts

200 meter Run

15 Deadlifts

400 meter Run


600 meter Run

9 Deadlifts

800 meter run

Post time to comments.

Happy Birthday Melissa!!




14 Responses to “Friday!

  • Linda
    13 years ago

    Happy Birthday Melissa! Enjoy your day!

  • Hamilton
    13 years ago

    Blew my WOD on the first 21 DL on this one. Went out of the gate a little too fast. The round of 12 DL was basically 1 rep at a time. Finished strong though with 3-3-3.

    22:15 RX’d

    Great job 6AM!!

  • Kim D
    13 years ago

    Happy B-day Melissa!
    My legs are getting all jelly like just thinking about this one… Can’t wait!

  • Megan S.
    13 years ago

    Oooo… This one is a good one and I’m missing it! Happy Birthday Melissa!

  • Sarah
    13 years ago

    Happy birthday Melissa! Enjoy your day:)

  • Kristin
    13 years ago

    This WOD sounds like my version of hell…see you guys later this afternoon!

    Happy birthday Melissa! Hope it’s a fabulous day!!

    p.s. Toni & Kim, I LOVE the video you girls found & posted last night on here. Lucas, I’m thinking that gets to be my birthday WOD since I’ll be about 8.5 months pregnant for my birthday 🙂

  • Happy birthday Melissa!!

  • Feliz cumpleaños Melissa!!!
    Nice WOD…but because I’m not doing deadlifts for the next couple weeks maybe more, I sub then with back squats @ 225 lbs(more difficult but less impact to my lower back)…Great job 9 class!!!
    Time 18:something (all BS unbroken)

  • Happy Birthday Melissa!! This one sounds like fun. See everybody at 5:30.

  • Double C
    13 years ago

    Happy Birthday Melissa!

    I won’t be there for this one. Looks like fun though. I will have to try to make it up.

    Have a great weekend.

  • On the last round I read 4DL from a distance and for my last run I was trying to figure out why. When I got back I double checked and made up the 5DL I had left, oops! 15:something…I was trying top keep up with Jeff. Not on his level yet, beast.
    Great Job 5:30 and thanks John and Toni for the motivation ( time yell at me if i mess up!)

    Happy Birthday Melissa!

  • Great job by the 5:30 crew. Everybody was crushing it. It was great to hear everyone talk about the improvements they have been making. Rachel busting out double unders 25 a pop. Laura killing the dead lifts, 10 at a time. Kim increasing her weight by 25 or 35 lbs and Sean’s ability to still run like a scalded dog even after the dead lifts. Great week at cfnky!! 14:16 Rx’d. Very happy to do all the dead lifts unbroken. Hope my better half has a good time in Columbus this weekend getting her cf certification.

  • Kristin
    13 years ago

    Great work everyone! This was a much less than stellar performance by yours truly…oh well, I guess that’s what I get for having a few good days!

    My time was forever, and I subbed the 600m run with a 200m run because of these weird cramps I’ve been getting in my legs. If the biggest challenge the baby is throwing at me is leg cramps during a CF WOD-I guess I should be thankful 🙂

    Good luck this weekend getting your cert, Toni. I know you’ll represent CFNKY well…and also good luck in the coming weeks with all of your new exciting experiences.

    Happy Friday!

  • Kim D
    13 years ago

    Thanks to all for the encouragement tonight. I felt great getting through this one. Um until I read Sean’s post.
    I messed up the numbers as well doing 21 15 9 6. So I guess I owe 6 more tomorrow. 😛
    Nuts!!!! And Jeff you gave me way too much credit on the increase but I will take any improvement.
    Knock em dead Toni! I know you will do great and succeed!! It is what you do.