The Thrill Of It

 In WOD

Jason And His Little One Getting Warmed Up

 WOD 1/20/12

Three minute AMRAP:

200M run

15 Wallball (20#/14#)

15 Toes to bar

15 Box jump (24″/20″)

15 OHS (95#/75#)

15 Burpees

15 Push press (95#/75#)

15 Kettlebell Swings (55#/35#)

 

Rest 1 minute

 

Repeat for a 6 Minute AMRAP

 
Rest 1 minute

 

Complete For Time

 

Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have lots of members with copies of “The Paleo Solution” and I’m sure someone would be glad to let you borrow it. Leave comments if you have any questions about healthy eating habits.

 

We are hosting a Muscle-Up and GHD clinic on Saturday at noon. Come join us and learn the progressions to one of our toughest movements!

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Showing 14 comments
  • Jason
    Reply

    I love that little girl! I’ve been waiting for a version of this WOD. It doesn’t get any more crossfit than this. IMHO. Lots of work, running clock.

  • JeremyWF
    Reply

    3 min amrap – 66 reps RX

    Didn’t do much better after that. I am not sure going hard on the 3 min amrap is the way to go.

  • Serennah
    Reply

    I love this picture!!

  • Chris Adkins
    Reply

    Lot harder WOD then I thought. First 3 min. 4 OHS, 6 min. 2 burpees , total 10:31. Hard to understand if you haven’t been to box yet today.

  • Cody
    Reply

    4 ohs first round with 95#, second round 6 push press and just 45# bar for OHS, 8:36 for time with 45# bar for ohs :/

  • Josh T.
    Reply

    Remember doing this wod while I was following the main site and they posted this one shortly after the games aired. Main diff I see is that it began with rows and ended with sled pull. When I was watching it I think the guy who won the completion phase of it basically sluffed off the whole second amrap to save for the last rd.

  • Jason J
    Reply

    We did this at CFMC with 30 reps for Wall Ball, Box jumps, OHSs, and Push press. Needless to say, it wasn’t fun. I think the 15 rep scheme is the way to go with so many different movements. Good luck to everyone!

  • JeremyWF
    Reply

    It was def a lot harder at CFMC Jason. I didn’t feel too good after the CFMC one. I think it would be possible to finish this one between 4-5 minutes if you only had to do it once.

  • nedab
    Reply

    MC went with 30 reps because jeremy would have killed the wod in the second round! so I figured why not….

    8ohs, 3pp, 7:14rx

  • erin
    Reply

    3 min. AMRAP: 15 box jumps
    6 min. AMRAP: 11 burpees
    9:01 (14# WB, K2E, 20″ box, 45# OHS, 53# push press, 35# KBS)

  • Jason
    Reply

    10 OHS, 9 Push Press and then 8:54 Rxd. Good work today everyone. Medan you crushed that last round.

  • Neal
    Reply

    13 box jumps, 5:05 RX , 8:06 w/ 20# vest

    That was a fun one. We’re going to do one like this again

  • Jeremy J
    Reply

    Neal you rx’d it in5:05 on the second round? F’n ridiculous!totally astonished!

  • Josh T.
    Reply

    15 OHS, 3 pp, 7:47 rx.

    I think that’s the most I’ve pushed myself since joining having to watch jason and nedab in the corner of my eye. I caught up to nedab on the ohs on the first two, but he flipped a switch last rd and did them unbroken. Wish I could have stuck around and watched Neal rx during the second rd. Crazy.

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