Monday – WOD


Five rounds for time of:

15 dumbbell split cleans, 40 lbs. x 2
21 pull-ups

Post time to comments.

Heather establishes the CFN Bikini-DL record (women's division).

Heather establishes the CFN Bikini-DL record (women's division).

23 Responses to Monday – WOD

  1. Kristen says:

    If I can wing it from a timing perspective, I’m gonna sign up for CF Endurance/Run Cert in Lexington Jun 20-21 (Thanks, Greg!) and see if I can get some tips/technique to help these recovering legs of mine progress more swiftly.

    Anyone care to join?

  2. Stephen says:


    Arjuna and I had actually discussed attending this cert. as well, but much to my dismay, it has sold out as of a couple days ago. I have all of the materials from the cert. that Greg attended, so we can start working on a few things immediately.

  3. GregH says:

    regarding the cert… call or email those guys. they might allow more athletes. they did for mine, so i see no reason why they wouldn’t do it for this one. bring your A game. BMack and Carl will tear you up with a hellish WOD.

  4. Megan says:

    Definitely a deceptively difficult one
    Used two 25 lb kettlebells did pullups until round four rep nine when my hand tore too much. Switched to ring rows
    29:30 (probably two minutes of taping) really slow time

  5. arjuna says:

    18 min and something.

    Used 115lb BB instead
    Pullups were horrible. This is where most of my time was spent. : (

  6. Stephen says:


    Grip is done. Used 115 lbs. barbell. Full hip and knee extension with barbell racked at the top of each rep. Mandatory no dropping of the weight between reps. CTB PUs. Did this one back in October with the rx’d DBs and chin-to-bar PUs in 16:35.

  7. Brent says:

    strength-bias wod:
    5RM squat – 276
    5RM bench – 225
    Running power cleans, 2/min for 16 min @ 196 lbs

  8. Jason says:

    5rm squat-235 (245×4) form still sucks
    5rm bench-225

    running pc 2x on the min for 16 min @ 201lbs

    then: tabata row for 8min 2130 meters

  9. Melissa H says:

    Hello from Disney!

    Warm up: 6+ hours walking around Hollywood Studios in hot sun, then 3 minutes on elliptical for good measure.

    10 rounds for time
    10 push ups
    10 sit ups
    10 squats

    Gotta go relieve Charlie at the pool with the kids so he can work out 🙂

  10. JennaB says:

    18:04 used 25lb KBs and subbed ring rows. kinda liked this one, definitely think i rested more than i needed to tho

    melissa, i’m jealous. haha

  11. Jim Stilg says:

    Yard bias workout.

    Cut up dead trees into 4 foot pieces, bundle in twine.
    Mow .3 acres.
    Assemble patio furniture.
    Weed whack.

    3 hours, 32 minutes.

  12. McNaughton says:

    Bench 3×6 @ 250

    2x800m run – 3:16,3:09

    Hammy is still iffy.

    Starting CFF tomorrow….looks fun.

  13. Kristen says:

    BS 5-5-5 105lbs
    DL 5 @ 150

  14. susan says:

    14:33 Fat Christy 3 rounds- 4m run, 12 DL 95 lbs., 21 box jumps 24″

    Took some cute pictures of Brent and Stephen so I can make medicine ball targets. Should be very motivating. It was a good but hot day!!! Bring in the fans!!

  15. Siu says:

    Modified WOD:
    5 rounds of 10 pullups + 10 full squat cleans + 10 burpees

    I dragged my girl Natalie to the Bald Head Island Fitness Center this AM to do this with me and she was a total champ. Subbed jumping PUs, 20lbsx2 (round 1-3) and 15lbsx2 (round 4-5) on the squat cleans. AND experienced her first post-WOD crash after doing the last round of burpees unbroken!

    Then about four hours poolside – it was tough.

  16. Jason says:

    check this out on quality very nice point of view

  17. arjuna says:

    Very good Post!

  18. Stephen says:

    Very nice link, Jason – Boz is a pretty smart dude. I’ve fully embraced the balls-out method of late – it’s just more fun, and I’ve even set a few PRs along the way. My grip is fried from today’s nonsense, but max-distance farmer’s walk tomorrow, anyone?

  19. Glenn says:

    As rx’d (at globo gym) 20:19 CTB pull-ups
    Warmed up with Hollywood sit-ups 8mins
    Cool down 25 push ups x 4 with 1 min rest. This about did me in with last 15 down on the knees.
    Grip is a bit shot but farmers walk sounds good for Tues.

  20. Holly says:

    After being sick for 10 days, I took it easy with 20lb dumbells and I did 10 pull ups and 11 push ups each round. It took me a slow 19:27.

  21. Joe says:

    As prescribed 18:22 (pull-ups were not chest to bar).

    Yesterday I went up to UVA’s track and did this quick workout:
    20x tractor tire flip (jump in and out of tire between reps)
    10x burpee + pull-up combo (9 ft pull-up bar).
    3 rounds


    I would double check on the Cert also, they late me late enroll when I e-mailed them as well.

  22. neil says:

    27:19 – ctb pullups. I’m having trouble recently fighting thru workouts. I need to snap out of it. Its seriously starting to piss me off.

  23. Dustin says:

    17:04 ctb. Also did 115lb bb. This was not fun. thanks steve and jordan for pushing me

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