Tuesday, 06/22/10

For Time:
50 Wall Ball (20/14)
40 Double Unders
30 Kettlebell Swings (53/35)
20 Steps lunging waiter's walk (weight overhead)
10 Box Jumps (24")

Post time to comments


JC said...


I think over half of it was spent doing the double unders. Apparently watching the instructional video didn't make me an overnight success. Definitely need to work on those.

JWM said...


I liked it. Went right to the edge of "I do not want to do this exercise anymore" for each of the exercises.

Chris said...

6:31. Lost a lot of time fumbling with double unders - did them a lot better yesterday.

Anonymous said...

5:33. I will master those double unders...eventually. Good, quick WOD after yesterday's suffering.

Scotty G said...


For anybody that wants an extra round of mattress push presses and cardboard box deadlifts, JWM and I will be meeting around 1500 at 34 Cedar Ln in Highland Falls.

NM said...

After hearing about the pain of yesterday's WOD, I had to take it on this morning. Finished in 25:24. Thanks to Mac for keeping me honest on the push presses (need to fully lock out overhead every time) and thanks to Chad for the shout outs. I'll have to make up this morning's WOD later in the week.

JWhips said...

OK, so it has been a long time for me, but I'm getting back into it now. We are settled in NM, for the most part, and I went to my new CrossFit home this morning (the MWR gym on post). Let's just say that it is not very CrossFit conducive. There is so much worthless equipment in the way, we would max out with 3 people doing a WOD. No rings, no med balls, no bumper plates, no kettle bells, no plyo boxes, etc... However, there are plenty of benches, mirrors, nautilus machines, curling bars, universal stations, and cardio equipment (but no rowers). Plus, the ceiling is so low that anyone taller than me wouldn't be able to jump rope in the weight room and the only place to do pull ups is on the universal machines. Needless to say I have a lot of work to do here. If I'm really lucky, Beth will feel sorry for me and let me purchase my own equipment. At least no one gave me a hard time about my VFFs.

Anyway, I sort of did Elizabeth (-6). So I did 15-9-3 rep rounds in 6:20. Did I mention that I'm at 4200 ft of altitude? I wasn't expecting this and it made a huge difference. I started working to 21 and soon realized that I had to scale this down before I passed out. Thanks Jake on the scaling post the other day :)

Well I sure miss Black and Gold. On your own sucks, but what are you going to do. Hopefully ILE at Gordon will be better. Anyway, I'm a week behind you all so I can plan my scaling and alternate exercises ahead of time.

ChadC said...

I had to wait almost a minute after the wall ball before I could even swing the rope. Watching NM this morning made me feal guilty, so I will make up yesterday this weekend. Can't wait...

Mark R said...

9:02 - 12# med ball, 25# lunges
Scaled significantly after yesterday's suckfest.