Wednesday, 09 Sep, 2009

Posted by Mandee on September 9, 2009   |   34 Comments

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

34 responses to “Wednesday, 09 Sep, 2009”

  1. Jakub Sikorski says:

    23:56 as Rx’d

  2. z says:

    well done Jakub! 28:[15]. Most importantly, f/5# 14.5oz, 19.5″

  3. Justin says:

    33:23 as rx’d
    Jakub finished the whole thing before I finished my 3rd round.

  4. Wed WOD
    Scaled: 2 x 20# DB Walking Lunges/ 20″ Box Jumps/ ring rows

  5. Katherine Berger says:

    Almost as Rx’ed 🙂
    10lb weighted pull-up (everything else was as Rx’ed)

    35 minute cut-off:
    3 Rds + lunges + 3 box jumps

  6. maxAU1807 says:

    32:25 – 25lbs, last 1.5 sets did strict pull ups.

  7. Will Blankenship says:

    35:00 cutoff

    Lunges: 16kg (35.2#) KB… that extra 10.4 #’s kicked my ass up around my ears.
    Pullups: 30# DB

    Completed 3 full rounds & 5 box jumps into round 4. This one was grueling… anything that taxes the legs completely murders me.

  8. Clint says:

    32:53 or something another. Tragic box jump accident nearly broke my toe, but I subbed in 60 box jumps per round and did lunges with 16KG Kettles. This was fairly ugly, needless to say I don’t think I will be running anytime soon.

  9. Daniel says:

    27:11 as Rx’d.

    Pull-ups slowed me down. Last round of pull-ups took 7 minutes.

  10. tracey says:

    27:23 scaled…20lb db lunges, 20 in. box jumps(only bc im scared to reopen my shin),started with 5lb pull ups(bad ones) and was quickly told to go to ring rows. This was a hard one!!!! I WILL GET THOSE PULL UPS IF IT KILLS ME!!!! perhaps when i drop a few lbs. it will seem easier 🙂 I hope so.

  11. klowe says:

    21, 15, 9
    135 PS
    185 BP
    24″ Box

    I’m tired

  12. Slade White says:

    35:00 cutoff

    Lunges: 47 lbs (odd combination of dumbell and kettlebell)…
    Pullups: 15lb dumbell

    Completed 3 rounds and 25 box jumps into round 4.

    I didn’t have a lot of energy today and the pullups were two at a time…..but hey….I wasn’t hungry. 🙂

  13. zora says:

    lounges 16 pounds
    Box jump (8 inch)
    Ring rows

  14. Karen says:

    35:00 cut off

    2 rounds +12 pullups. Had to use 15lb dumbbells for lunges for first 2 rounds because I showed up late. 3rd round used 20lbs. Pull ups were weighted at 10lbs and SLOW as molasses!

  15. Robert Montgomery says:

    15-10-5 reps for time of:

    DB Thrusters – 55#’s
    DB Swings- 80#’s
    Pull Ups

    Time: 9:03

    This kicked my ass. Felt like I was moving really slow.

  16. Craig Herr says:

    3 rounds
    400 sprint
    30 bench press at 135 lbs

    12:19 (after 1.5 hours of hockey not bad but tired )

  17. Courtney Meyers says:

    17 lb walking lunges
    24″ box jumps
    ring rows

  18. Mandee Miller says:

    35 minute cut off
    25lb lunges
    24″ box jumps
    ring rows with feet on box
    3 rds + lunges + 15 box jumps
    (finished the 4th round in about 5 extra minutes)

  19. Robert S. says:

    On duty today, so I did this one at the NASA gym.


    Did lunges and box jumps as rx’d and body weight pullups.

  20. Katie says:

    35:00 cutoff

    Almost finished: 3 rounds + lunges + box jumps + 10 Pullups

    20 lb lunges, 24″ box, 10 lb pullups 2 rounds, 0 lb strict pullups 1.5 rounds

  21. Zak says:

    20:56 as RX’ed

  22. Larry Lowe says:

    Did this at the 24 hour Globo Fitness Mecca Gym in Arnold, Missouri

    4 rounds:
    100 ft lunges holding 30lb dbs as rx’ed
    30″ box jumps (they didn’t have a 24″ platform”
    BW pullups- 20 reps


    Then stuck around for the 15 minutes Super Ab Crunch workout with all the moms. Nice little workout. I’m glad I don’t workout in a Globo gym.

  23. Krista says:

    27:14 scaled 4 rounds
    12 lb lunges, 18″ box jumps, ring rows

  24. Kerri says:

    Yep, def a sweatfest WOD!!
    20# lunges, 20″ box jumps, and ring rows

    Was able to warm up on the 24″ box, but, after opening up my leg (just a tad) on the 20″ box within the first 3 jumps, I decided to stay with it….I felt like dead weight in the first round after that 100ft of lunging; the object is getting up ON the box (not into it).
    Was finally warmed up on the second round.

  25. Krista says:

    Russell, Daniel is being so mean to me making fun of my face in that picture. Make sure you take a really bad one of him next time for me.

  26. joshg says:

    Rx+ 25:25

  27. klowe says:

    Tricer must be reading about the zone in that picture……yeah. that is what he is doing.

  28. Matthew says:

    -35 min cutoff
    -12 kg kettlebell for lunges, 24″ box jumps, and 15lb for pullups
    -3 rds + lunges + box jumps + 7 pullups

    moved through the lunges and box jumps w/o taking much rest, my weak pt was the pullups…single reps by end of 2nd rd….definitely spent most of this workout working on my pullups

  29. Daniel says:

    I think that’s Slade reading.

  30. klowe says:

    damn….thats who I meant.

  31. Katherine Berger says:

    Since Jordan and Mandy did not post, I thought I would congratulate them and let you all know that they were the ONLY two women to complete the workout as Rx’ed with 20lb weighted pull-ups! Way to go girls!!!

    By the way, there is a great picture of Jordan on the main page (of our site) today doing said weighted pull-ups.

  32. Slade White says:

    More like praying to God I wouldn’t faint in mid box jump……..or bust my a$$ like Clint.

    I like the no-lip pose Will is sporting there. Kind of says, “Mmmmmm….CrossFit”

  33. Mandy says:

    thanks katherine. “completed” is not really true… As rxed 35:00 cut off 2 rounds 8 pull ups

  34. Russ says:

    3 rounds 35 mins. (90 box jumps and 60 pullups – not weighted)