Just chip away at it

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Thursday 091001
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
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 051220.

“I recommend no more than 15-20% of your workouts go over 20 minutes”
Rippetoe goodness: interview, video how-to of proper dumbbell set-up
Drop that spoon!

Decide to conquer the rower

Baby runs with a fast crowd

PickYourOwn.org: a website that helps you find pick-your-own farms near you
Happy birthday, Chris C.!


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Women use
    1.5 pood Kettlebell, 25 Pound Dumbbells, 14 Pound Medicine ball
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips (Dips okay)
    20 Knees to elbows
    30 Kettlebell swings, 1.5 pood
    30 Sit-ups
    20 Hang squat cleans, 25 pound dumbells
    25 Back extensions
    30 Wall ball shots, 14-20 pound ball
    3 Rope climb ascents
    15 Walking lunge steps
    20 Beginner or Assisted Pull-ups
    25 Box jumps, 20 inch box
    10 Double-unders or 20 single unders
    15 Dips or bench dips
    10 Knees to elbows
    15 Kettlebell swings, 15-20 pound
    30 Sit-ups
    20 Hang squat cleans, 10-20 pound dumbbells
    10 Back extensions
    20 Wall ball shots, 8-12 pound ball
    3 Rope beginner rope climbs

  • Martin P

    Subbed 75LB barbell Hang Squat Cleans for dumbells
    75LB barbell Good Mornings for back extensions
    Rest at rx’d

  • Kirk

    Second day back at the Box… nearly killed me.
    Closest I have ever come to meeting Pukey after a WOD since starting Crossfit (Yes, Allison, even closer than THAT day during Elements…).
    20:51 (as Rx’d as possible – subbed towel pull-ups for rope climbs)
    Just in case people haven’t already found this one out – Double Unders are NOT like riding a bike… Six weeks out and it’s like I never did them before (not that I ever did them well…)

  • Tim B

    18:18 RX’ed (6x rope climbs on our rope)
    congrats to Allison and the Box for getting featured on VitalJuice.com
    http:// bit.ly /1pgxgS

  • jim

    15.51 – 75# barbell instead of 2×35#dumbbell

  • jacinto

    25:01 used 65#barbell for hang squat clean and 10 towel pull ups for the rope everything else RXD.

  • Rickke

    20:58 with all Rx’d except for subbing 27 towel pull-ups for 3 rope climbs. Not sure if that was the correct sub after all.

  • Reagan

    As Rx’d
    Black Box (206,206)

  • Jeff

    I think a more accurate 2 x dumbbell to barbell conversion would be 95-105#

  • brian

    CFE run tempo class tonight @ 6p columbus circle with Adam Lake
    email him at adam76672003(at)yahoo(dot)com

  • torch

    12:51 – 1 pood bells for hpc. 11ft wall ball target.

  • torch

    anybody who wants to do the mud run this weekend and is not yet on a team, we have slots opening up on one of the CFBK teams. let me know.

  • Sara

    Rest Day Dinner TOMORROW!!! 7:30pm, Rodeo Bar and Grill… anyone who hasn’t rsvp’d to me yet want in?

  • Lt Gabe

    100 #95 snatches (not for time). Shoulder feels great, ZHealth works.

  • Jenn Tang

    25:19 (scaled like a mofo)

  • Tony

    Adam and I ran the outer loop of Central Park this evening. A little under a 10k. My time was 44:36. Adam’s time was ten seconds faster. Both of us PRed!
    Marathon is T minus 30 days.

  • Mike K

    18:46 rx’d
    6 legless rope climbs at the end due to the shorter rope
    Q4 (1,1)

  • Did sprint intervals at home today rather than this chipper.
    Time to go around the block varied from 2min 5 sec to around 2min 15 sec. Rested 1 minute between each sprint, did a total of 4 sprints.
    Sprinting sure sucks the air right out of you.

  • Hari

    32:54 Sub some DU attempts, 45 towel pull-ups
    (68,54), (55, 42), (60, 47), (1, 0)

  • Jai

    I’m in for the rest day dinner.
    25 lunges
    15 pull ups with purple string, 10 with blue band because I thought it was supposed to be 25, oops. And I lost a ridiculous amount of time switching.
    50 box jumps, 15 inches tall box
    100 single unders (68 in a row)
    25 ring dips with purple string
    20 almost knees to elbows
    30 kb swings with kb marked 35
    30 situps
    20 vaguely hang squat cleans with a 8 kb in each hand
    25 back extensions
    30 wall balls with 10 pound ball
    9 beginner rope climbs

  • Craig_Cinci

    21:53 as rx’d
    Did 9 legless climbs (up & back down) for the rope climbs. These took forever
    First time doing ring dips since April. Felt fairly weak, but just happy that I could actually do these.

  • Chris O

    30.22 with towel pulls up after getting owned by the rope. holy mckenzie that was intense. i think i “pood” my pants. ty allison for calling this newbie out on my last pull up not being legit…finish how u start i gotcha. only cheating myself. BTW who’s the joker who called you out on the main crossfit.com site. comment 40. tejanostylin is the handle. stuff that noise. hopefully just a friend playin. enjoy the rest day NY

  • Matt

    27:14, Rx’d except towel pull ups

  • Bari

    30:28 with blue band for pullups/ring dips, DU attempts, 1pood KB swings, 25lb dumbells for cleans, 14lb wall ball, beginner rope climbs

  • Matt K