“Kelly”
5 rounds for time of:
- 400m Run
- 30 box jumps (24/20″)
- 30 wallballs (20/14# to 10/9′)
WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 40 minute time cap; please scale accordingly! A GREAT scale for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls. Compare to 110912.
Notes: Today will be the first Tuesday 6:15 a.m. class!
This Post Has 16 Comments
So this combines both things that I despise the most in Crossfit… wallballs and box jumps! In for 4:30!!!
you forgot running!
I knew this was going to show up soon. I might tackle this on Thursday.
6:15 results:
Jess V 32:58 (16″, 10#)
Cindy 30:49 (200 su, 12″, 10# depth)
Matt F 34″21 (18# depth)
Great work by the first ever Tuesday breakfast club!
My pre-workout Larabar and I were nearly reunited over this WOD.
great. this is exactly what i was worried about and will continue to worry about all day 🙂
Morning at OG
Still paranoid about the broken foot so lots of modifications being made…
29:10
100m farmers carry with 2 10 # plates
20 box jumps 2.5 in of padded landing
20 wallballs14#
5 rounds
welcome home Warneks!
Nice work Barb! In the future, box step ups may be better for a broken foot.
John W 19:40 (3 rounds, DC wallball height)
I’m in at 430. This looks scary
Just did the hero wod ‘ship’ at cfhamptons in long island NY. Holy shit it was bad.
9 rounds
8 #185 squat cleans
7 36 inch box jumps
33:40 rx
Oh yeah. Love the heros.
Holy crap Craig, nice work.
Nice job Craig, that WOD is brutal.
Evening Results:
4:30
Killa 34:34 Rx
Tanner 34:18 Rx
Nikki 28:57 Rx
Lindsey 30:41 (16″, 12#, 3 rds)
Mario 29:59 (14#)
Roydan 19:02 (14#, 20″, 3 rds)
Brendan 25:36 (14#, 16″, 3 rds)
John C 33;30 (12#, 20″, 3 rds)
5:30
Brandy 23:17 (10#, 3 rds)
Laurie 32:41 (stepups/su, WB no squat)
Sarge 25:50 (3 rds)
Sam 29:38 (14#)
Peggy 32:57 (16″, 10# depth)
Korba 38:21 (14#)
6:30
Chase 21:31 (16#, 3 rds)
Dani 21:47 (10#, 3 rds)
Nick 34:52 (16#)
Phil 18:59 (3 rds)
Meghan 27:55 (2rds, 10#, depth)
Chris 31:16 Rx
This was a HOT day to pull these kinds of numbers, nice work!
3 rounds done at Sweat. Had to modify slightly
400m run
30 box jumps
30 dumbell thrusters 20# each
26:04
Awesome times today crew!
Craig…WOW! Great job!
Results from the OG:
Scott 29:30 Rx (hells yea)
Cragle 22:57 (subbed 15 ghd’s for wallballs)
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