Choose your own adventure!
Complete 3 rounds for time of:
- 400m run, 400m row, or 40 box jumps (24/20″)
- 30 wall ball (20/14# to 10/9′), 30 goblet squats (53/35#), or 30 burpees
- 5 muscle ups, 5 bar MUs, or 15 C2B pull ups
WOD Notes: Each athlete can choose their own WOD today! Pick one movement from each line, and complete 3 rounds. All 3 rounds must use the same movements. You can tackle this one of two ways… pick movements you want to do, or movements you know you should do!
This Post Has 26 Comments
This is fun!! I am excited to do this!!
I keep trying to figure out what WOD I’d pick, if I could do this today. I think row, burpee, bar MU. It’s a combination of movements that I’ve never done before, which after 4+ years of CrossFit is rare 🙂 What are other people’s picks?
That’s what I was going to do except I switched to WBs! Which we all know they are not on my top 10 fav movements!! But, I will have to say the bar MUs were pretty easy which was the first for me! Failed the first one and banged out 15!!
hmmm, this is tough. i think i am either:
40 box jumps -or- 400 row
30 burpees
15 C2B
see ya at 5!
Live from Houston:
3 rounds: 400m treadmill run, 30 burpees, 5L/5R dumbbell snatches (30#)
A/C off.
17:14
Well done Kim H.
I’ll be doing
run
burpee
muscle up
Can’t wait!
Row
Goblet squats
C2B pullup
As much as I WANT to run, goblet and ?, I’ll be doing all the things I should, i.e., all bodyweight resistance items.
Box jumps
Wall balls or Burpees
Never tried any of the final three, so, we’ll see…
I am thinking box jumps or row, burpees and chest to bar… But that may change:)
From Crossfit Anaheim
Tabata kettlebell swings (53#) – 62
4 min rest
Squat Grace (105#) – 8:27
4 min rest
3 rounds of: 5 Hang Power Cleans(105#), 10 Burpees lateral bar jumps – 4:35
30 minutes warm down walk to the hotel
What is Squat Grace??? Sounds like we should incorporate that one into ICA program…
Jenn – Squat Grace is just like regular Grace (30 C&J for time) except you have to pass through a full squat, i.e. do all squat cleans.
Def love that one over regular Grace!! Hope to see this one soon!!;)
Results:
N = run, W = row, BJ = box jump
GS = goblet squat, WB = wall ball, B = burpee
6:15am
Nate 20:03 (W, GS, G PUx5)
Mark C 21:46 (W, GS 35#, PUx8)
Dan E 28:45 (W, B, MU)
Jenn 19:03 (W, WB, BMU)
Todd 30:21 (BJ, GS, MU)
Sara R 22:28 (B, WB, PU)
Kyle 16:06 (N, WB, PU)
Ginger 19:32 (N, GS 26#, G PUx10)
Tracy 20:05 (N, GS, G PU)
Sandra 21:44 (N, WB 8’#, P PU)
Nadine 17:16 (N, WB, G+mm PU
9:30am
Kerri 27:28 (W, B, P+mf PU)
Jess 25:43 (W, GS, C2Bx41, PUx4)
Chloe 25:48 (W, GS, PU)
Boston 24:30 (W, B, PUx10)
Moira 29;12 (BJ 16″, B, P+mm)
Katie L 26:57 (BJ, B, PU)
Ashley 17:59 (N, GS, P+mf)
Tanya 23:54 (N, 10# WB, G PU)
Hilary 23:21 (N, WB, PU)
4:00pm
Robbie 16:40 (W, WB, C2B)
Anthony 22:31 (N, 10# WB, P PU)
Sabol 28:14 (BJ, B, MU)
Pugh 19:51 (BJ, B, C2Bx5)
Stuart 24:49 (W, B, Gx10)
Matt 23:35 (W, B, C2B)
5:00pm
Linds 28:35 (BJ, WB, C2B/RR)
B 25:20 (N, 24# WB, MUx2)
Jerry 29:18 (W, GS 35#, G PU)
Tanner 18:49 (W, B, MU)
Em 23:03 (W, Wb 10#, G PU)
Sarge 24:57 (W, B, P+mm x10)
Angie 20:11 (W, 10# WB, G+mm x5)
6pm
Scott 27:41 (run, 20#, G)
Sajan 22:14 (Row, 20#, PU)
Mel 23:56 (row, burpee, G+MM)
Stacey 19:03 (row, GS 26#, P+MF+B)
Anna 21:13 (row, 14#, P+MM)
Erin 18:40 (Row, GS 26#, G)
Dave 24:16 (24″, 20# DC, MM)
Sidlo 27:18 (24″, 20#, MU)
Peggy 24:55 (19″, GS 26#, PU)
John 17:50 (run, burpee, MU)
Pete 23:07 (run, burpee, G)
Mark 26:40 (run, GS 53#, MU 5-3-3)
Phil 22:16 (run, burpees, MU)
just for the record and I am soo proud of it, but I had two black bands (thick and thin) for my PU! Thanks for encouraging me Sarge! 🙂
Proud of you Anna!
John and Nikki, I love this photo! It’s a true testament to the programming. Last year at this time I was doing pull-ups on a band and a year later I am able to be doing muscle ups in a WOD, you get what you give in Crossfit.
True story B, hard work pays off! Awesome to see your progress
7:00 PM
Nick A 17:53 (row, wb, c2b/pu yoke)
Nick V 17:02 (row, wb 15#, PU P+MM)
Dani 19:16 (20″, wb, PU/RR)
Chase 20:43 (row, wb, ring pu)
Colleen 21:40 (run, gs, PU P)
Maggie 21:10 (run, gs, PU MF+MM)
Melinda 18:48 (row, gs, c2b G+MM)
Rachael 15:36 (run, gs, c2b G)
Ernie 26:20 (run, b, rr)
Laurie 23:05 (16″, wb, PU P+MF)
Kim D 20:30 (row, gs 26#, c2b G+MM)
Hoagie 23:30(run, wb, PU G+MM)
Great work everyone and big props to Ernesto for tackling the burpees tonight!!
7:00 pm-ers
please subtract 10 seconds off of your posted time since silly Phil still can’t work the timer properly!
Yay burpees!
Putting it here for a reference but I think I was around 23:20
O’Neill’s garage
Barb 11+11 Cindy (3 Pu)
Scott 13:23 (run, WB, MU)
Nice job on your muscle ups Brendan!! 🙂
This. WOD. Was. HARD!!
Awesome job Brendan!