Rope, box, & bell

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Friday 100625
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to comments.
Compare to 100329.

NOTICE: Effective Monday, June 28, there will be an 8-9am WOD class Monday through Friday.
QUESTION of the DAY: Today’s WOD has 24-inch box jumps in it. What’s the highest box jump you’ve ever done? Do you ever practice tall box jumps to prepare for WODs like today’s?


“No country for old men”: Our very own Hari Singh writes of his CF Masters’ Competition experience
An inconvenient truth: Pregnancy, peeing, and jumping jacks
3 principles of goofing around
Saving time and stress with cooking co-ops
Hit-n-run bike muscle-up (video)
Let’s all wish Kirk (at right, alongside Court) safe travels as he moves to Honduras. We’ll miss you, Kirk!


  • Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx
    women 30-35 Pounds
    Five rounds for time of:
    20 Double-unders
    15 Box jumps, 20 inch box
    10 Kettlebell swings, 30-35
    Three rounds for time of:
    40 Double-unders
    30 Box jumps, 20 inch box
    20 Kettlebell swings, 30-35
    Three rounds for time of:
    20 Double-unders
    15 Box jumps, 12-15 inch box
    10 Kettlebell swings, 15-25 pound
    Common sub for Double unders is tuck jumps

  • Lenny

    Good Luck Kirk!!

  • Chris H.

    17:53 for 5 rounds of 20-15-10 reps using 24″ box and 1.5 pood KB. Not pleased with my performance, but at least I came and did a workout that I hate.
    Enjoy your time abroad, Kirk.

  • Brett_nyc

    Safe travels and good luck Kirk.

  • Simon P

    I have a couple questions:
    1) is today’s workout considered a “met-con” ? Is it supposed to be done quickly in order to get the best cardio workout possible?
    2) I would like to start logging my workouts, other than just posting results to the blog. Is this something that’s commonly done? What is the preferred method? Do you stick to good old fashioned pen and paper, or is there a good application, online, on your phone, or desktop that you recommend?
    As far as box jumps go, I haven’t done enough to form a real opinion but so far I think they’re really tough. Deceivingly so, like wall balls. I don’t practice them, but I do try to jump up as many stairs as possible whenever I’m coming out of the subway. I can do three at a time pretty consistently, most I’ve done is four.

  • Tim B

    Simon – I usa an app i wrote to do it
    beyond the whiteboard is popular one but too complicated imo,
    check out this thread there are 5 or 6 log sites listed

  • Mike K

    Good luck Kirk! Safe travels!

  • Jeffrey B.

    Good luck Kirk. Where in Honduras?
    James, Happy B-day.
    Hari, I loved the article.

  • Simon P

    @Tim B – thanks!

  • nick

    15:48 (subbed parallel jumps)
    need to work on the double unders…

  • Bill M

    5 rounds
    40 double unders
    30 24″ box jumps
    20 kb swings 24kg. 1.5 pood
    time = 21:19
    Damn you double unders!!

  • Carlos

    The first time I ever tried tall jumps was on Wednesday, thanks to Josh R. The highest I got was 40 inches. However, I think I can get higher with a sturdier “tower”. (We were using plates instead of boxes.)

  • Emily

    hey all!! just thought I’d check in when I have the chance…I don’t have much internet access where I am (and haven’t had much time to work out at ALL this past week), but I’ve been playing a lot. Last night included walking towards the sound of a beating drum in the forest while blindfolded, barefoot, and almost naked at about 11 at night. It was one of the most amazing experiences I’ve ever had.
    As for workouts, I did Death by 10M the other day and got up to 18. PR! missing the box and not having to think up my own workouts…
    as for diet, avoiding grains at a kids camp is quite difficult and it’s impossible to eat completely paleo. I can’t have any nuts either…. :(
    I do have a question tho..I know that legumes have lectins (although not as many as grains), but what about their sprouts? also, can anyone recommend an article on soy protein and what it does to your body?

  • Simon P

    29:04 – 35# bell, 24″ box, sub tuck jumps.
    I think I did about 20 extra box jumps in the before last round because I was so wiped I had a hard time keeping track. regardless, weak sauce.

  • Jai

    29:30, 5 rounds. Alternating DU and SU, but only counted DU. 20″ box. 25# kb.

  • Sheikh Shuvo


  • Leslie

    I’ll be making up this WOD today here in West Virginia. Simon, I use the iphone app that is just called WOD. If you type in Cross Fit in the appliccations search a bunch of CrossFit apps will come up. I chose this one cuz it lists a lot of the workouts all ready so you just have to chose the work out and it’s already pre-typed for you. Good luck