Complete 5 rounds for time of:
- 3 power cleans (90% 1RM)
- 10 pull ups
- 15 box jumps (24/20″)
WOD Notes: The power cleans should be heavy! If you don’t have a recent 1RM, pick a weight where you can keep good form, but you can only do one rep at a time.
Community Notes: Happy Birthday Frank!
This Post Has 27 Comments
Happy Birthday Frank!!! In for the breakfast club!!
Happy Birthday Frank! I’ll be in for 6:30
Box jumps! My arch nemesis! Should be fun.
I agree with both Mike V and Jimbo, cleans will be really tough and I am slow as molasses with box jumps.
Jim, I wouldn’t stress the box jumps. There are 15 power cleans at 90% of max… I think we’ll be looking forward to the box jumps!
See you guys in the afternoon.
Good call, the box jumps are rest. If my body is fixed by tomorrow I’ll be doing this. If I could make a WoD, it might even look like this. I love when these heavy 5 rounders show up.
Get better kev. Was hoping to watch you crush this one.
Happy birthday frank!
Happy Birthday Frank! It’s your day enjoy it!
Happy birthday frank!
Happy Birthday Frank!!!
Happy birthday Frank!!
Happy Birthday, Frank!
Oh and Happy Birthday, Frank!
happy birthday frank!!
Thanks for all the b-day wishes! I will be spending my 40th on the beach with the fam.
Not sure if you guys saw this but Eric pointed this out!
http://www.facebook.com/crossfit
Go ICA!
Happy birthday Frank!!
Results:
6:15
Blake 13:12 (155)
Mickey 15:21 (185, P)
Lindsey 12:33 (95, MF)
Jenn 12:58 (103)
Kim 17:04 (85, G)
9:30
Killa 17:32 (135)
Melissa 13:26 (60, P+MM)
Sarah H 13:57 (60, P+MM)
Chloe 13:33 (75, P+MM)
Spence 10:54 (145)
4:30 Results
Mike V 9:35 (240)
John W. 10:48 (250)
John C. 18:16 (135, MM+ P, 20″)
Jimbo 14:05 (155)
Matt C 12:20 (170, band)
Brendan 14:55 (115, MM-P 20″)
Joel 12:45 (83, G, 16″)
Mark K 9:36 (155, 32″)
5:30 Results
Sarge 12:09 (155 back squat, 20 sit-ups)
Craig 13:05 (225, ring pull-ups)
Mike H. 16:13 (95…Purple band last round)
Laurie 12:32 (85, mm)
Dani 8:48 (75, P)
Chase 8:45 (165, ring rows)
Phil 9:50 (200)
Sam 5:55 (115, 20″)
Peggy 12:50 (55, P, 16″)
Tom 9:42 (155, P)
Tanner 13:47 (225, ring pull-ups)
Chamberlain 11:48 (165)
Maddie 12:35 (75, P, 16″)
Big class tonight! Thanks for the cooperation and organization on this making sure everyone was safe.
6:30
Cari 11:11 (125#/20″)
Tom F. 17:13 (95#/20″ step up/Gr+pu)
Jami 10:15 (3rds, 45#/16″ step up/Gr+pu)
Nick 9:50 (120#/24″)
Jerry 16:10 (100, 20″, Gr+pu)
Best. Workout. Ever.
Haha yeah this one was fun! Loved the rep ranges
O’Neill’s:
Barb 13:39 (85#, 5 pullups,20″)
Cragle 12:25 (95# 10 reps)
Yeah that was simply brilliant programming! Great job on that.
Cari – Awesome job! You killed it!
Happy Birthday Frank!
We need a like button…*like*. And thanks!