Sunday – WOD

For time:

50 box jumps, 24″
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 steps walking lunge
50 knees to elbows
50 push presses, 45 lbs.
50 back extensions
50 wall ball shots, 20 lb. ball
50 burpees
50 double unders

Post time to comments. Compare to 042309.


Neil displays superb mid-line stabilization during "Nancy".

Congratulation to Glenn, who defeated Stephen in the first bout in CFN’s Amateur 1-Leg Chicken Fighting League.

18 Responses to Sunday – WOD

  1. Scott says:

    This workout was tough. It made me appreciate Steve’s quiet demeanor 😉

  2. Lindsey S says:

    I wanna do this Monday!!!!!

  3. Melissa H says:

    GregM I blame you…

  4. Ted says:

    Vacation workout #1

    I found a really steep hill (about 150m and almost a 45 degree incline)

    5 rounds of:
    Sprint to top of hill
    20 squats
    Run down hill (fearing for life)
    10 pushups


    Stephen – I got your email, thanks for the suggestions. I’m going to try some of those out this week.

  5. Stephen says:

    Front squat, 5-5-5-5 @ 185-190(PR)-190-190


    Wall ball Fran: 3:05

    Comfortable pace. First time doing wall balls in over three months, and first time doing butterfly PUs in a WOD.

  6. Siu says:

    40:15 as Rx’d

    I remember this being horrible the first time. It was equally horrible the second time. I’m okay not ever having to do this one again.

  7. Siu says:

    Oh and people like Arjuna just continue to get more and more ridiculous – 18 and some change?!

  8. arjuna smith says:


    4 plus min faster than last time. It definitly helped having Glen right on my tail. Sub 17 next time!

  9. Andrew says:

    Pretty sick time, Arjuna!

  10. Holly says:

    50’s with 8′ wall ball with 14″ ball, and subbed jumping knees to elbows for du’s 31:01. I did 36:16 last time, with a 20′ bj and much worse knees-elbows.

    I am getting stronger!!

  11. Greg M says:

    I can’t wait to do this tomorrow!

  12. Megs T says:

    Vacation workout:
    eggs and tomato early morning
    1 mile walk
    2 glasses wine in between stores shopping
    4 pork dumplings, w/ sweet potato fries
    3 glasses wine
    Italian food/ tapa style for dinner…
    tomorrow morning.. CROSSFIT SF again….
    why did I ever leave SF the first time?!!!

    (will do this workout when i get back)

  13. Glenn says:

    Shellacked by Arjuna from the get go – then ran into my intro to double unders! Arrrgh!
    Then some OS with 65 & 75
    Ended with push up/ CTB pull up pyramid 1-2-3-4-5-6-7-6-5-4-3-2-1 around 3:30

    1100 m swim

  14. Rich V. says:

    amateur league!? when’s this goin pro!?

  15. Melissa H says:

    Let’s call it the Filthy forty for me

    48:30 with the following subs:
    40s of everything
    Knees to armpits
    8′ wall balls
    150 single unders

    Brent thanks for the help at the wall balls, I really really wanted to quit.

  16. Greg M says:

    It was everything I had hoped for and MORE!

    As rx’d except for the last 45 KTE’s, which were more like KT-armpit height.


    Wall balls and KTEs probably took about 15:00 of this. A little work there and I’m going under 35:00 next time.

  17. Charlie H says:

    50:34 total time
    Box Jump 2:44
    Jumping PU’s 4:46 (2:01)
    KBS 8:17 (3:30)
    WL 10:37 (2:20)
    KTE 20:07 (9:29)
    PP 25:19 (5:12)
    BE 29:22 (4:02)
    WB 38:48 (9:26)
    Burpees 47:16 (8:27)
    150 Single unders 50:34 (3:18)

  18. […] time to comments. Compare to 071909. Brent works his way up to a double at 266. Possibly related posts: (automatically […]

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