19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

September 22, 2011

9.23.11

FRIDAY

"HARD KNOCKS"

10 Rounds of:

5 Deadlifts…275/185 pounds

7 Chest to Bar Pull Ups

5 Burpees

1min Rest

For Time

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Skill: Muscle Ups

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  1. Madison Tak Reply

    #165, purple band: 10:31

  2. Lee Reply

    8:11 – 125 lbs, red & purple band

  3. Bethanne Reply

    7:58 – 100 lbs, green band

  4. Liz Reply

    Rx 9 30

  5. TRRN Reply

    Rx 10:13. Got a really bad cramp about half way through that really slowed me up on the C2B pull ups.

  6. Jeff Hansen Reply

    7:24… Finally got a strict L sit muscle up!

  7. Quinlan Reply

    Rx 4:13

  8. Lucas Reply

    Thanks for this great site & programming! We just did WOD #1 tnigoht and look forward to future WODs, too. We have a garage gym with several friends who work out with us and at least half are over forty, so we’ll have fun with these workouts! (Posted my results on the result link.)

  9. Isha Reply

    And, the moment evenoyre’s be waiting for: the announcement of the next Paleo Challenge! I am quite excited to see how this next Challenge goes. There are some long-time CrossFitters and extremely motivated new people that have renewed motivation having had success since Hunt Gather Saute, or an extremely rough patch through the holidays. Check out the outcomes from the Summer Paleo Challenge and the Spring Paleo Challenge.

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