Friday 2/5/10 CrossFit West Houston

Posted by Rob in WOD's on February 4, 2010 | 12 Comments »

WOD

Back Squat

5×3

Met Con

15 Muscle Ups for Time

Discussion12 Comments

  • Brian Feb 05, 2010 

    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.

    Reply
  • Daniel J Feb 05, 2010 

    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

    Reply
  • Vanessa Feb 05, 2010 

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

    Reply
  • Nicole G Feb 05, 2010 

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

    Reply
  • Mel V Feb 05, 2010 

    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

    Reply
  • Ryan H Feb 05, 2010 

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

    Reply
  • Nicole G Feb 05, 2010 

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

    Reply
  • Steph D Feb 05, 2010 

    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.

    Reply
  • Vanessa Feb 05, 2010 

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

    Reply
  • Jake Feb 06, 2010 

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

    Reply
  • Steph D Feb 06, 2010 

    Awesome work Jake. It looked really solid!

    Reply
  • Rob Feb 06, 2010 

    Jake congratulations on getting your firs muscle up.

    Matt glad we could finally get the picture of you doing a muscle up.

    Chris and Ryan nice work on the 15 mucle ups for time! The 8 MU in a row, by Chris was pretty impressive!

    Reply

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