2 rounds of:
200m Row
10 Push ups
5 Pull ups
5 Box jumps
20 Double-unders

“Karen” + 800m Run

For time:
150 Wallballs
800m Run

Post time to comments.

Saturday note: Hazel will lead MWOD following 9am class.


At the 2011 CrossFit Games, there was a WOD with muscle ups. Check out the slow-mo of all of the top CrossFit girls. Watch for the gymnastics “kip” and position of their hips in relation to the rings — this position is key for both bar and ring muscle-ups.

Post thoughts to comments.

Friday WOD, January 25, 2013

8 thoughts on “Friday WOD, January 25, 2013

  • January 25, 2013 at 11:59 am

    I am not a fan of Karen!

    Karen – 8:12 + Slow 800 M Row – 12:08

  • January 25, 2013 at 4:29 pm

    That’s why I stayed home!!

  • January 25, 2013 at 7:02 pm

    16:22 – no-rep’d myself on a couple of wallballs that didn’t hit the guy mark.

  • January 25, 2013 at 8:09 pm

    11:52 – not a fan of Karen…but liked the 800m run at the end!

  • January 27, 2013 at 9:30 am

    Came in Saturday and did this wod. Two weeks off and I was not feeling on.

    Karen was 7:59

    I probably won’t be able to walk the rest of the week.

  • January 27, 2013 at 4:14 pm

    We need to be able to put a “like” on some comments. Like Bo’s.

  • January 27, 2013 at 6:13 pm

    Haha Amy-me too!
    Bo-that’s how I feel every week!

  • January 28, 2013 at 9:19 pm

    LOVED THIS WOD!!!!! I have been dying to do Karen for awhile, so I was super pumped when this came up.

    7:37 on Karen and 11:35 on the WOD

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