WOD #2!

Wednesday 110330

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps (women: 100#)
12 Push-ups
15 Box jumps, 24″ box (women: 20″ box)

Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Please click through to the first comment to read more details about movement standards if you will be competing and/or judging this WOD. (Please note that you may be called upon to judge even if you’re not competing yourself.)

Mental toughness
A word about your shoulder health
CNN on grass-fed vs. grain-fed
Food inflation kept hidden in tinier packages
You can do it

Ian works his free-standing handstand:




    This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

    A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted. [emphasis added]

    Box jump

    This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

    Please be sure to watch the entire workout instruction video for full details.
    Scaling options for this workout (courtesy Brand X):

    Big Dawg and Pack
    as rx’d

    Complete as many rounds and reps as possible in 15 minutes of:
    15-45 pound Deadlift, 9 reps
    12 Push-ups
    15 Box jumps, 12-20” box

  • Hari

    (Coach) Mike K is number 1 in the Northeast as of 10:50 PM.

  • Court

    Open WOD #2
    Did this with Mike K tonight.
    He got 11 rounds + 3 pushups
    6 rounds + 2 box jumps
    Mike judged me & I judged him.
    Mike B & Jordan also gave it trial
    run. Wish Mike a nice trip to Phoenix,
    he’s getting his T-Phase cert and will
    return all “neuro-bendy”.

  • Mike K

    minor correction 11+2 pushups

  • Mike K

    and by far the worst part is picking your hands up at the bottom of the pushups.

  • Hari

    Jim, This WOD has your name all over it!

    • heh, said the same thing to anthony this morning

    • Jason L.

      yeah but he’s probably going to be angry over the whole “no sumo-deadlifting” thing

  • Akash

    That. Was. Awful.
    5rds, 9DLs, 3PUs

  • Yesterday Morning
    5×5 back squats
    5×5 weighted dips
    4 rounds: 50 situps, 1 min hallow rocks
    8:40 something

    Last night
    4 sprints up cat hill in the park, rest 1 min at top, jog down, rest 1 min at bottom
    1:25:32, 1:26:75, 1:31:04, 1:23:45

    Games wod this morning
    9 rounds + 3 DL

    legs totally gone, gimping around the office

  • Richard

    Rx’d: 5R + 9 + 12

  • Jess

    I love that you linked the ‘you can do it’ post from CF West Santa Cruz, Allison. Not only is it a really great post, but it’s about my mom!

  • Sam G

    I am very excited about this workout, but every single time I ever think a workout looks easy on paper, its just not. Those dam pushup have to kill you. will see tonight. Allison the CNN Article was good, thanks

    • Thanks, Sam! That link was sent to me by one of the members of the gym (John L.). Everyone should feel free to forward interesting links my way (especially from sources that I don’t already link on a frequent basis, and therefore probably do not read thoroughly or at all, like CNN.com).

      My email: allisonATcrossfitnycDOTcom.

  • Folks:

    This one crushed me like a bug…thanks to coder Tim Broder for the help and encouragement…and, again, well done sir!

    5 Rounds plus 9DL plus 12 pushups

    Scaled box to 20″ and pushups to knees…

    Great energy at the box today…so many people!

    • Reis man, you are inspiring

  • Paul B.

    6 rounds +9 +12 Rx’d

  • Justin Katz

    4 Rounds+4 deadlifts RX’D
    Those push-ups were a killer

  • Sarah Sala

    Rx’d 9 rounds + 3 Push Ups. Push ups are definitely the worst/slowest part of this wod.

  • mike n.

    7 rounds + 10 pushups rx’d

  • Mike Mishik

    11 rounds + 6 push ups

    42 cal row
    21 backrack push press 95#
    30 cal row
    15 push press
    18 cal row
    9 push press

  • Jeff

    10 rounds + 1 DL = 361
    Maintaining plank was hardest part for me.
    Thanks to Wayne and Jai for motivation. Thanks to Kevin and Craig for trying to keep my honest.

  • Jeff

    “my” => “me”

  • jim

    saw some pretty poor reps tonight…. i think it should be required to watch the video on judging on that new computer by the door if you plan on judging… really quite embarrassing.

  • Jeff

    lifting shoes for $40 at VS Athletics’ April Fools Day sale
    offer ends by end of day April 1

  • Jai

    6 rounds plus 1 deadlift; Rx’d.

  • Cassie

    7 rounds plus 9 deadlifts and 6 pushups, Rx’d

    Will there be a chance on Saturday to try this again? I feel I can substantially improve with beers on Friday night. =)

  • Jay

    front squat 3-3-3-3-3
    135, 145, 155, 165, 165