Thursday WOD


Thank you Mike G from CrossFit Atlanta for visiting and teaching us the muscle up and butterfly kip.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Check out the butterfly pull up!

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  1. **gigi** Burpee hater..Crossfit Lover says

    Rest day for me…good thing too! Hope everyone kicks some butt today!!
    Hi ho Hi ho it’s off to work I go…..

  2. Christy Butch....aka Pebbles says

    What an awesome group of CFNF men. Lookin good guys!

  3. Really want to try this WOD again. Unfortunately it is my day off. Probably a good thing. My hands are shredded from trying MU’s and Butterfly Pull ups.
    That video of Mike is great. I don’t look anything like that when I try them.
    Going on a 5K later.

  4. That is the first time I’ve seen myself do the butterfly kip. I was never sure if I was actually doing in correctly. Thanks for putting that video up!

  5. What a line-up!! Sorry I missed meeting Mike but the video looked great….The crossfit northfulton guys look impressive… We should have more pictures like that; although breeze on the open flame is hard to top!! Should be there Friday at 12:30. Hagler

  6. Awesome class today folks! Kimpossible came in at 19 rounds (without band!) to tie me! Good job, now that you got that kip it’s time to learn the butterfly! go figure

  7. As always, Cindy was a pleasure! 21 rounds for me. Beat my old record! BTW I forgot to mention that yesterday on the deadlift Jpo got 137pr and Kamila got 179pr, Peggy got 115, Janet got 115, Gil got 295, Hoss & Shandy got 369. Scott got a pr too but can’t remember the number! Scott & Peggy also would like nicknames if any of you have any ideas!

  8. Austin M says

    What time do most people work out on Fridays?

  9. The cool people work out at 7am

  10. PS. Way to go Kims.

  11. Austin M says

    7 am! I just finished college and have no job, why would I want to wake up early enough to be there at 7 πŸ™‚