Saturday Classes will be held at Wills Park at 9:00am and 10:00am

_DSC0003Tyler gets a PR at 160!

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.



30 Clean and Jerks for time (135,95)

_DSC0017This is an interestingly shaped piece of beef jerky that Jpo made…….just sayin!

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  1. Paleo Pizza was delicious! Check out the recipe here:

  2. That is intense.Like nectar!
    I LOVE GRACE. Probably my favorite WOD but I still can’t put weight on my heel :(.
    I will be in to do assisted MU’s or pull ups and dips later.I plan to swim for the endurance WOD today.
    Hicky….keep working that dip ladder. You will get that MU back soon enough.
    Here is a link to a bunch of Paleo recipes. I have not tried any of them yet. If any of you do, please share with us the good and the bad and the ugly.

  3. This workout is the reason I want to get a muscle up!

  4. I’m doing 30 MU’s today. I’ve been practicing these things just for when this WOD finally came up. I’m psyched. It may take me 2 or 3 hours, but I’m doing it.

  5. Can’t wait to see this!
    PS. If your coming to the 4:30, I do have dinner plans πŸ™‚

  6. Just wanted to invite everyone to compete in the Georgia Fitness Challenge hosted by the Atlanta Area Crossfit Affiliates on August 1st at the Cobb Galleria. Should be lots of fun and there will be a lot of non-crossfitters there too. Time to show your stuff! Check out for more info!

  7. who all is going to this thing? from what i understand, there are “shifts” … 9-11 am, 11-1 pm, or 1-3 pm. can we all try to go around the same time?

  8. I believe that could be jerked beef instead of beef jerkey

  9. This is the link to register in case you hadn’t found it yet. πŸ™‚

  10. Great job on the MU’s Pistol! Andy…impressive time for your first time with this WOD!

  11. Thanks Breeze! 9:07 for me today which is a 3 min pr. Was hoping to be the Coug but no go! Nice job, Breeze and Andy! Stay tuned for the video!

  12. Awesome!

  13. Pistol absolutely KILLED that WOD. It was impressive to watch. She was at 15 MU’s at the 3:30 minute mark. If I hadn’t kept kicking Breeze in the head when I kipped, he may have broken 10 minutes himself.

  14. Hey JPO – why did you sign up for the Jr Beef portion? I’d say you got cheated!

  15. Poor Grace…hear she got her ass spanked by the G-dog tonite! Well done bro!

  16. this is the Pistol, thanks Andy for the props! nice job to you too on your first 30 mu wod! I hear G-dog, Jt & Campbell kicked Grace’s arse! Nice work! Boo-yah!

  17. Austin McLean says

    Yeah…3:01, that was sick Gdog