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Thursday 070712
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells (subbing barbell or kettlebell cleans)
25 Back extensions
30 Wall ball shots, 20 pound ball (also possible to do thrusters)
3 Rope climb ascents (starting with butt on the ground–also possible to sub 30 towel pull-ups)
Post time to comments.

“When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn’t matter. Am I tired? That doesn’t matter, either. Then willpower will be no problem.” –Emil Zatopek


  • michael

    finally, an easy WOD :/

  • I’m off to New Orleans for a few days. While down there, I’m going to TRY to have as much fun as Josh and A2 did last night:
    (Yes, those are Tabata shots they are doing.)

  • Justin

    So it is apparently my goal to skip the workouts that I am fairly comfortable with (ala back squats) and do the ones that pretty much kick the crap out of me. Good times!

  • alex

    Ok I think i am going cry….my legs are going to go on strike after tonight

  • A2

    I’m going to miss you big time Allison. I’ll tell you what you told me last night -don’t do anything I woudn’t do… haha
    Josh (A3), you still owe me a drink.
    What’s the sub for the rope climb and double unders ?

  • Moon

    “Squats gone bad”

  • marisela

    this looks like its going to be amazing. i wrote it down and half way through got a cramp in my hand. does that mean i’m injured and shouldn’t do it??? 🙂

  • jacinto

    this is what seperates the young from the old

  • mg

    I’m a beginner, and I had a question. Since this WOD is performed sequentially, if a person cannot finish one of the sequences (say, 20 pull-ups or 30 towel pull ups, per chance), does that mean she is done for the day or what? So in this case, I would perform the walking lunges, and then 5 pull-ups only to die on the 6th pull-up and that’s it?
    How does a WOD of the day like this work if one simply cannot do one of the sequences? Are there standard subs or does a person just make something up to substitute for the RXed exercise?

  • “What’s the sub for the rope climb and double unders?”
    Learning to do rope climbs and double unders.

  • MG.
    you gotta scale’m down. Jumping pullups for pullups , pushups for ring dips, what have you. I saw some of the girls do the dead hang for tabata pullups on Monday.

  • Adam

    Back to the super glue trick, Sarena, I forgot to tell you that you have to file the glue flush with your skin. An emery board works great for that. I’ll see you guys all tonight for this “great” workout. I can’t wait to do it! (I hope my sarcasm is apparent.)

  • Hari

    I think you may be assuming that these exercises need to be done in a single set, without pausing. In your example, of doing 5 pullups, you would then rest, do a few (or 1) more, rest, etc. If you can do 5 pullups, you can do 20 pullups. You just need to break the 20 up into managable intervals, e.g., (4,4,3,3,2,2,1,1). Even the best CrossFitters sometimes end up doing multiple sets of 1. The main thing is to finish, get a time, then next time do better.

  • Dan O

    Nothing says class quite like shots at the gym. How were the Wonder bread baloney sandwiches?

  • Kevin

    20:32 as rx’d
    2 1pood kb’s for hang cleans
    sub 30 rope pullups with 1.5 inch thick manila rope hung over pullup bar for 3 rope climbs
    Those box jumps totally screwed my DU’s. I was planning on 20 straight and couldn’t do more than 1 to 3 at a time

  • alex

    Kevin, I want to be you when i grow up!

  • Sean

    2 1pood kb’s for hang cleans
    30 towel pull ups for rope climb
    2 pood is very heavy

  • Jeff

    I’m thinking about trying this at home. What are subs and rep ratios for:
    box jumps (tuck jumps?)
    ring dips (bench dips, pushups, HSPUs?)
    back extensions (supermans, good mornings?)
    how much weight on the thrusters to sub for wall ball?

  • sarena

    Thanx Adam, I took my rest day tday so only yoga so far. Now I understand why my inversions were wobbly–I forgot to file my glued hands 🙂
    May try 4 a new 500m row time tnite @ home.
    Oh I must admit I was able to push harder @yoga cuz I didnt CF earlier in day!!

  • Moon

    My ring dips suck – still jumpy
    swings were 1.5 pood
    good mornings instead of machine back extensions
    hang cleans were 12kg
    30 towel pulls w/ a little jumpy.
    On the plus side, I did 26 of the box jumps with full jumps. Haven’t done a lot of WOD jumps since I had a bad episode earlier in the year. Also situps were with unanchored feet.

  • Denise

    The cheering section in the peanut gallery was awesome tonight. I heard you guys yelling my name and though i was too exhausted to acknowledge it, i heard you and you sustained me. 29:2x

  • justin

    Yeah the night classes are just off the hook with the energy lately… So great to see it come together. Hard-ass WOD with others cheering us on just makes it that much sweeter. Anyways 25:53 with towel pull-ups (having to do jumping ones during the last 10-15).

  • michael

    sub’d dual kb squats for thew hang cleans the form of whixh eluded me
    16kg swings.
    30 towel pull-ups
    dips as rx’d some not perfect but damn close
    i seem to able to do box jumps again
    back extensions on the ghd
    did an extra lunge since it got me to the pull-up bar 😉

  • michael

    sub’d dual kb squats for thew hang cleans the form of whixh eluded me
    16kg swings.
    30 towel pull-ups
    dips as rx’d some not perfect but damn close
    i seem to able to do box jumps again
    back extensions on the ghd
    did an extra lunge since it got me to the pull-up bar 😉

  • a day late, 19:10

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