For Time:
50 Muscle-ups
If you are close to doing a muscle-up, first practice the movement. Then complete the following:
100 to 250 Pull-ups
100 to 250 Dips
Partion the pull-ups and dips as needed. Typically 5 pull-ups and 5 dips is equal to one muscle-up.
Example full sub Workout for the 50 Muscle-ups would be:
25 Rounds for Time of:
10 Pull-ups
10 dips

Results of 3/27/09
Ryan M.- 10rds+10Thrusters
Matt C.- 12rds+6Thrusters
Deanne- 10rds+4Pullups
Rebecca- 12rds
Pat M.- 8rds+4Pullups
Terry C.- 7rds+10Thrusters
Paul- 11rds+9Thrusters
Tracy- 10rds
Lt.- 11rds+10Thrusters
Ron R.- 10rds+6Pullups
Jim- 11rds+5Thrusters
Andy- 8rds
Al- 11rds
Bob- 10rds
Sally- 8rds+10Thrusters
Lisa- 8rds+10Thrusters
Dom- 8rds+9Thrusters
Lynn- 10rds+10Thrusters
Steve O.- 11rds
Craig- 11rds
Gary- 11rds+10Thrusters
Dan S.- 11rds+5Pullups
Mike- 7rds+10Thrusters
Jules- 7rds+10Thrusters

WOD Friday 3/27/09

AMRAP in 20 Minutes of:
65lb Thruster, 10 Reps
10 Pull-ups

To see where you stand on your CrossFit Totals Click here.

Results of 3/26/09
Ryan M.- 735
Lynn M.- 365
Jim G.- 635
Joe Q.- 655
Jim C.- 705
Mike H.- 775
Tony T.- 705
Ac- 925
Al B.- 820
Bob B.- 675
Matt T.- 695
Jim- 865
Tom D.- 485
Tom S.- 680
Rich- 1040
Steve O.- 655
Craig- 955
Steve- 910
Dan S.- 795
Paul- 795
Tracy- 355