CF Wilmington members Andy, Clair, and Dawn doing L sits on rings..


Clean and Jerk   1 – 1 – 1 – 1 – 1  

Warm up thoroughly (i.e., 5 – 5 – 4 – 3) and rest as needed btw sets.

Work on your handstand, and muscle ups with Darren and Josh


0 thoughts on “Posted: 6/6/2008

  1. Darren says:

    Everyone can do muscle ups.. just depends on how high the rings are!!! Thats the great thing about CrossFit there are ways to scale and teach all the movements, so everyone gets gains.

  2. someone who's too scared to put their own name up here for fear tony will realize who it is says:

    I think this alone is proof that Tony is definitely on steroids.

  3. Realist says:

    Does that mean we all get little gold stars today? We don't want to "feel" like we have gains.

  4. Tony says:

    The most accomplished athletes have coaches that cannot beat them at their sport. Carmichael isn’t up to cycling vs. Armstrong and John doesn’t get in the octogon w/ Chuck. The champions of this world have the sense to listen to a coach that has experience teaching and producing results.

  5. Andrew says:

    Before this gets too out of hand , I'm just going to say that I know who all these random posters are.

  6. Tony says:

    Yes, I can erase the dumbest of dumb posts. Again, this comment thing is for the intelligent discussion of the day's WOD and training. Some fun, but professional s**t talking is encouraged. But lame posts will get deleted.

  7. Aaron says:

    Whoa….looks like people are getting weird on this comments thing. How bout this, do the WOD do the WOD do the WOD…..and help encourage others so that they will encourage you!!

  8. Justin says:

    Just for the record … I’ve done personal training before, and I’ve also watched Darren and Josh in action. For the majority of people, you’re honestly better off with them than with me… and I was better than anyone at (pop fitness gyms).

  9. Aaron says:

    KC!! Hello sir!! I too would like to know who "Thunder Lips" is cause if they can do yesterday WOD in 5 minutes I am gonna break their legs due to my jealousy! Kids classes are great! about 7 show up every class! Adults are not so motivated but it will grow! Thanks!! How and where are you?!!

  10. tucker says:

    Atta Boy and Atta Girl! Nice to see that. You guys need to send me some of your pictures. T-shirts on the way! Awesome pic guys – just Awesome. Miss you guys!