Schedule reminder for today:

5am- Wendy


9am- Stacy


430pm, 530pm, 630pm- Armando


Masters Wod #4- CHIPPER

For time:
10 Handstand push-ups
20 Wall ball shots   20/14  pound ball
30 Toes-to-bar
40 Power cleans,   135/95 pounds

50 Burpees
60 Sumo deadlift high-pull,   75/55 pounds

15 Responses to “FRIDAY

  • Rachel Rosing
    13 years ago

    Whoa. I am super excited about this WOD!!!
    Do we do it individually or on a team?
    I am thinking/hoping individually…
    Looks good!

  • Rachel Rosing
    13 years ago

    Oh f*ck. I just saw burpees.

  • Wendy
    13 years ago

    Oh yes, definitely as individuals.

  • That was a good WOD to wake up to! Time: 19:14 Rx’d. Great job 5am’ers Wendy, Liz, Marcus and Phil. Have a great weekend everyone!

  • This was a good WOD but I wimped out on PCs. Very toasty this morning! Good work 5a.m. group!

  • Kim D
    13 years ago

    Yeah! A 6:30 on Friday?!?! Sweet! Or should I say sweat…

  • Marcus
    13 years ago

    Awesome WOD thanks Wendy for opening the gym at 5.

  • I sure wish I was going to make it back in time for this one! I did work out here in Charlotte today. Deadlifts 5X3, mini-wod 1 min. max KBS, 1 min. games-style push ups. 3 Rounds – no rest between. DL max 195X3. (they looked much cleaner than my last attempt at CFNKY.) Total reps for me: 131.
    Maybe I’ll try to figure out a way to come in Sunday and do today’s WOD!

    Can’t wait to see you all next week.

    Go KIM in Cali!!!

  • Stacy
    13 years ago

    What a great 9am class! 25:27 1 ab mat, 95# PC, 55# sdhp. Thanks to John L., Tami, and Natalie for getting me through those 60 SDHP! I had my doubts but then I thought of Kim Luber.

  • Hamilton
    13 years ago

    Little hungover from last night, but still got my ass in to Crossfit… feeling much better now that I sweat out all my toxins.

    Tweaked my right arm on the clean & jerks the other day so the power cleans were a little rough. I liked that workout for sure though.

    19:33 Rxd

  • This one put a hurting on me. 21: and some change. Rxd. I feel like I have gotten weaker as this week has progressed. Great job by the 5:30 crew. Mark, Rachel and Laura were sweating, cussing and beating themselves up with kettle bells. 🙂 Taking a couple days off.

  • Rachel Rosing
    13 years ago

    That fucking sucked.
    Thank you 5:30 crew for pushing me.
    I hate you all, but love you more.

  • Today was a good Wod. My first Wod in a week, then this at 5am. Whew! Always good to be back!

  • Frank
    13 years ago

    Wendy, glad to see you back. Linda and I have been thinking of you. Stay strong.

  • Adam F.
    13 years ago

    i think i got 19:51 or something like that. I know i wanted to be 20 minutes and i did that at least. i was good on this one until the damn burpees….those things kill me every time!!!