CrossFit West Houston

Happy Friday!! Feeling good today after this WOD…

BS – 185/205/225/230(pr)/235(pr)
Metcon – 7:09

8 Muscle-ups legit (well, without turnout at the bottom), then 7 remaining as jumping muscle-ups into the low dip position. 1st time doing muscle-ups in a WOD, so very happy that I did 8 of them.

Back Squat
5×3 now that I think about it 310lbs was my last set!

Met Con
25 Muscle Ups

3 rounds
10- 30″ BJ
10- DU
10- GHD

Back Squat – 180 (2 times)
20 – Muscle Ups – feeling better…certainly noticed my ring dips are improving!

Back Squat – 95 max
Muscle up practice (jumping ring pullups, thin purple band assisted dips)
25 push ups

Back Squat – 225 on the last set (taking it easy on the back)

MetCon – 15 MU’s in 3:30… Thankfully Chris was there today so he could demonstrate proper form on these. It felt really good to get through all of em.

Extra Credit: 800m, 400m, 200m run

25 CF push-ups

Yeah… Mel’s not up to 225 on the BS yet. That was me.

I was getting totally freaked out reading that!!! Thank goodness you clarified Ryan!

BS: up to 225 (same as Ryan- taking it easy on the back)

Muscle up practice. Almost got a full one with Chris’ help on my form! Probably did at least 30… I’m very sore right now.

Got my 25 push ups in tonight…barely!!!

I GOT A MUSCLE UP, actually 4! So excited!

Awesome work Jake. It looked really solid!