Thursday, November 20 2014

Posted by Mandee on November 19, 2014   |   32 Comments

pull upThe Duke




A. Power or Split Jerk 1-1-1-1-1  E2MOM


22 minute AMRAP of:

200m run

7 WBS 20/14  10’/9′

7 pull-ups

*one person works and completes a round, one person rests–then switch*

Score = total rounds completed plus reps (each time one individual completes a round it counts as a round for the team)

32 responses to “Thursday, November 20 2014”

  1. OkieDB says:

    Super Duke’s Day. You bring it everyday Stud. Now get after it harder for another year!

  2. Mandee says:

    The Duke! I’m pretty sure he’s getting older by the day….happy birthday Paul 🙂

  3. Mateo says:

    The Original Hulk! Have a great Birthday young’n.

  4. Nathaniel says:

    He don’t get older…he gets stronger. Get em Cool Hand Duke

  5. Justin says:

    Happy birthday Paul

  6. Patty Miller says:

    Happy Birthday to you!!!! Hope you have a wonderful day and upcoming year. Xoxo.

  7. Jeremy M says:

    Happy Birthday you STUD!!! Keet up all the hard work!!!

  8. Emerald says:

    Happy birthday to such a hard worker!!

  9. Adam Mahdi says:

    The one and only Super Duke. Happy birthday, I got you a gallon of ice cream

  10. Jt says:

    Happy Birthday

  11. Bradley says:

    What a stud!!! Happy birthday Paul. Hope it’s a good one.

  12. Paul Pepe says:

    This guy brings it every single day. An inspiration to the rest of us about what RIGHT looks like. Happy Birthday young man.

  13. Shana says:

    Happy Birthday Paul!!! Keep pushing yourself to be the best you can be! The Games are calling for you! Hope you have a great birthday!

  14. Haley says:

    Happy birthday Paul!!! The Super DUKE is the nicest & hardest working Duke I know. Have a great day!!!

  15. Fleming sharp says:

    Happy Birthday Paul! You Raise The Bar High For The 40+ Crowd…Keep Up The Hard Work!!

  16. steve price says:

    Happy Birthday Friend!! Just trying (and I do mean just trying) to keep up with you, helps me to get in better shape!

  17. Paul D says:

    Happy Birthday Paul!

  18. The Duke says:

    FYI….I can’t tell you how many times I’ve been sitting in the gym or the locker room and someone say to me….”Hey DUKE, what is your real name and how did you get the name DUKE?’ One day Dennis wrote my name on the board as the duke..I just figured it was because I was old and so was John Wayne…aka The Duke..So it just stuck…Then one day I did good in a wod and he called me Super Duke…But I also have another name…when some of my closer friends beat me in a wod they walk up to me and say “You are just plain old Regular Duke…So now you know the story of The Duke…Thank you for all the kind words you have said this morning…
    Regular Duke

  19. Don says:

    Happy Birthday Duke! You are an inspiration to this old man!

  20. stacey says:


  21. Tracy says:

    Happy Birthday Paul =)

  22. CrossFit Kodi says:

    My man, Over-The-Hill Duke! Can’t fit all the candles on the cake, but you get that senior citizens discount now! Happy birthday you stud-muffin!

  23. George C says:

    Happy Birthday Paul!

  24. Dave M says:

    Happy Birthday Paul!

  25. Joe L. says:

    Happy Birthday Paul!

    From Joe and Carrie

  26. Jeremy M says:

    A: 205-225-235-245(F)-245
    B: 19+25m, RX, teammate-justin w

  27. David M. says:

    The man, The Myth, The Legend. Happy Birthday “painless”

  28. Stacey says:

    13+3 rxd
    Partner: Mel Daigle! She made me work harder than I wanted to! 😉

  29. Scott O says:

    Happy Birthday Paul !! I can’t say enough good things about you, ..but everyone in here knows this already. Eat some ice cream tonight.

  30. Eric Hedges says:

    A. 255
    B. 14+3

    Jada and I teamed up to knock this out!!!

  31. Justin says:

    19+25m w/ Jeremy