Thursday WOD


Breeze demos a muscle up.

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Notice:  Tonight is the Rape Prevention Course at the City of Alpharetta.  This is a free course just for women.  Click on the link at right for more info. 

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  1. What a workout. Harder than it looks. It was awesome to do this with the 6am crowd. I am officially hurting on every part of my body now. Quads, hamstrings, shoulders, tris, chest, eyes, nose, fingers, toes……anyone feel my pain?
    See ya tonight at the rape prevention class.
    Nice pic Breeze.

  2. Well, another really late night last night, trying to get ready to leave for TX today. Soooo… I didn’t make it to the 6am class. I guess I’ll see you guys when I get back in town.
    And according to Pebbles, it sounds like I really needed to take my rest day today anyway. My body is already hurting enough as it is!
    Have fun over the next week or so – I’m hoping to check out Crossfit Sugar Land (yes, I’m from Sugar Land, TX…) while I’m down there. See you guys later!

  3. Kim Nadler says

    Wow, Kyle and I loved the 6am class! Hope to do it again. Promised Kerri I would ride with her so I rode 25 miles too!! Tomorrow is a definite REST DAY!! Nadlers will see yall sat!

  4. Kathy Hagler says

    The workout was fun …. Of course my ring dips suck but sweating profusely does not!!! Pebbles is the animal of the week.. Just a note, Hicky and I are going to some live fights at Wild Bills Country bar in Duluth, the fights start at 8:30 pm. Anytime there is country music, alcohol , and fighting… should be a great time!! This Friday night, should be 8 to 10 fights mma, KICKBOXING, AND EVEN A GIRL FIGHT!!! Eighteen and older can get in , so Hicky and Hagler hope to see you there!!!

  5. Painful and fun today, 115 is heavier than I thought. I couldn’t even do 9 in a row during the first set!
    2 WOD’s tomorrow and then one on saturday (saturday is considered a 2 a day for me too cause I get to hit up the links after…hell yeah) and this kids gonna be in rest/packing mode.
    Hope everyone has a good friday!

  6. SOC….
    I wish I could do one more WOD getting my tail handed to me, but it will have to be after u return from being crowned “king of crossfit” b/c I’m headed to Alaska in the am.
    I know u are going to knock it out “east coast suburbia” style out in Cali, but we will miss having someone pushing us so hard here at home. U have been an awesome addition to the gym… go workout with people your own size!
    Have the time of your life and keep focused on Him and He will set your path straight. Kari and I wish u the best.