Complete 40-30-20-10 reps for time of:
- box jumps (24/20″)
- wallballs (20/14# to 11/10′)
WOD Notes: The goal here is speed all the way through with a goal of 10 to 15 minutes and a 25 min cap. Limit breaks, no water! Anyone with hip/back/knee pain should plan on scaling box jumps to rowing 600m-450m-300m-150m (limited to 5 people per class) or stepping up.
Community Notes: Happy Birthday Fili!!
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Happy birthday, Fili!
Happy Birthday Fili!!!
Happy birthday!
Happy birthday Fili!
Happy birthday fili!
FILI!!!! Happy Birthday, my man!!!!
Happy Birthday, Fili!
Happy Birthday Fili!
Happy Birthday Fili!! 🙂
Happy Birthday Fili!
Happy Birthday, Fili!!!
You actually do not need to follow the advice “no water!” Esp for afternoon classes when the outside temp is above 90 degrees… if you need water, drink it! Just do it quickly and get back to work 😉
Water is only allowed if you are wearing it and can drink it while doing the movements. Think camelback or water bottle belt. We may even give a Rx+ for this option since you will be doing all of the moments weighted.
Oooh… This is a novel idea. Camelback packed with ice = personal cooling pack.
Happy Fili Day!!!!
Happy Birthday Fili
Happy birthday Fili!
Happy Birthday Fili!
Happy birthday, Fili!! So glad you showed up for the breakfast club to share your special birthday burpees with us!!
Happy Birthday Fili – so happy I did not show up for breakfast this morning even though I always embrace the Burpee.
HBD, Fili! So glad you showed up for the breakfast club to share your special birthday burpees and NOT with the 6pm class. Truly, you have no idea.
Thanks for the Birthday wishes everyone. Sorry breakfast club. You’re welcome 6pm class.
Happy Birthday Fili!
Happy birthday, Fili!!
Oh God…..This looks like a real lung burner. Happy birthday, Fili!
Happy Birthday, Fili!
6:15
Fili 19:00 row
James 24:46 (16#)
Connor =) (8 squat, 16″)
Dennis 17:10 (20″, 10#)
Adam Smith 17:05 (16#)
Mohyeed 18:59 Rx
Jenn 13:40 Rx+
Faith 14:23 (6# to 8′, 12′)
Joe W 14:23 Rx
9:30
Ron 21:28 10′
Matt 13:58 10′
Devlin 14:23 (step, 16# 10′)
4:00
Steve P 13:54 (10′)
Murray 11:42 (steps)
Vanessa 16:30 (12″, 6# to 9′)
Sarah W 13:38 (12#)
Sara P 14:35 (16″, 8# to 9′)
Paul 14:19 10″
Pugh 12:29 Rx
Danielle 14:35 (10# to 9″)
My apologies to the 9:30 for scaling wall ball height
Happy birthday Fili!
My score should just be the women’s RX and no plus! Thought the RX was 9′ but did the 10′ to get in some good WB practice!!
😉
5:00
Jeff 17:30 (14#)
Duris 12:16 Rx
Chase 14:05 (30, 20, 20, 20, 10)
Dani 13:08 Rx
Kenny 17:30 (row, 14#, 20, 15, 10, 10)
Jeannette 15:36 (12#, step)
Sarah L. 14:27 (10#)
Tyson 14:27 Rx
Chris 17:10 (12#, 16″)
Adam 17:22 (WB Depth)
My time was 15:34. I think my name was near Sara L.’s and got mixed up. I know it doesn’t really matter, but I teach my kids at school that honesty is the best policy!
6:00
Dave 11:37 Rx
Erin 12:52 Rx
Daria 16:08 (16″ step, 10#, 9′)
Andrew 16:38 (14#, 10′, depth: 40 reps @ 11′)
Patrick M. 13:11 Rx
Julie M. 13:48 (17″, 10#, 9′)
Mike C. 13:08 Rx
Alex 12:04 (20, 14#)
Joe S. 12:16 (16#, 10′: 1/2 step, 1/2 jump for 20 & 10)
Pete 16:39 (20, 14#, 10/11′)
Moira 16:39 (9′, 6#)
Derek 12:08 (14#)
7:00
Dawn 16:20 (12″, 8#, 8′)
Elissa 12:38 Rx
Allen P. 18:35 (20″, 14# (dc squat, height)
Sofia 16:14 (16″, 8#, 9′ dc squat)
Allen K. 13:15 (16#, 10′)
Katie S. 16:23 (12#)
Kevin 21:22 (steps, 20–>16#, depth)
Laurie 16:29 (16″, 12#)
Jimbo 17:33 (10′)
Great hustle and bustle!
Don’t forget to check out the CF Endurance wod at 9:00 tonight!
CrossFit Endurance Wod @ 4:30 Thursday
21 Power Cleans (135/95#)
21 Burpees
21 KB swings (53/35)
400m run
15 Power Cleans
15 Burpees
15 KB swings
800m run
9 Power Cleans
9 Burpees
9 KB swings
1 mile run
Happy B-day Fili!!!