Ever run to pull-ups?

Today's WOD:


Run 400m

Max Rep Pull-ups

As many rounds as possible in 20 minutes.

Last on February 3, 2009.


GHD Sit-up

Burgener Warm-up

Ring Dips

GHD Back Extension

Samson Stretch

Handstand Push-up


5 rounds of 7 reps.


David: 12-10-9-9-8-8 scaled

Suzanne: 20-14-12-12-10 scaled

Sean: 40-20-15-15-16-15-8

Danielle: 15-15-12-12-13-12-15 scaled

Derek: 17-12-11-8-7-11

Rick: 23-15-14-14 scaled

Mike: 14-6-10-12-10-10-10-10

Shaun: 13-8-10-9-6-8-2 scaled

Nick: 15-18-12 scaled

Sarah: 5-4-5-5-5-5 scaled

Daniel: 8-6-10-7-4 scaled

Any day we do a named WOD is a good day. Everyone made a good effort but a special congrats goes to Sarah and Daniel who managed their first real WOD. As we all do they found it challenging. Sarah really loved those handstand push-ups as only a new CrossFitter can know!  Don't worry everything gets easier! (Now all y'all don't tell on me!)

Unfortunately, I didn't get to take many pictures for the afternoon crew but I did get a couple of choice snaps!

Yes, its true, Nick has joined the masses and is now CrossFitting, well sorta. He's doing CrossFit with a strength bias. Ask me if you want the gory details!

Shaun is back with us from spring break, hell I thought that stuff was over with college, shows you what I know. Anyway he went to D.C. and stopped by a White house but that didn't go so well...


Greg Keeter4 Comments