Thanks for the idea Scott πŸ™‚

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


  1. cindy · August 6, 2009

    yippee……thanks Scott!

  2. TomTime · August 6, 2009

    YES! YES!

  3. Rita · August 6, 2009

    Since I skipped Sat WOD of last week = I can workout Thurs of this week! I likey πŸ˜‰

  4. Scott · August 6, 2009


  5. Amber · August 6, 2009

    If it weren’t for the 50 burpees I’d be semi-stoked haha.

  6. YogiWeezy/Lisa · August 6, 2009

    Darn! I like this one! I have to work allll day… better be going, Cindy! I know you like this one too.

  7. RobW · August 6, 2009

    That’s not the way it works Rita…. three on….one off πŸ™‚

  8. AND · August 6, 2009

    Ah! I have been wanting to do this one!! Too bad I am leaving out of town today =(

  9. RobW · August 6, 2009
  10. shay · August 6, 2009

    I like that artical – thanks Rob. I especially like “Is breathing really worth that 20 seconds? I don’t think so.” Ha Ha. Sucks it’s my day off I have yet to do this one :(. have fun w/ this one everyone!!!!

  11. Rita · August 6, 2009

    Well, Mr. Rob, if it’s three on….one off, then I get scr$$$d out off 1 full day ;( since there aren’t enough days in 1 week…. LOL

  12. BS · August 6, 2009

    I think that’s why so many people skip heavy lifting days, Rita.
    As food for thought, if you worked on form on your heavy lifting (ie deadlifts 3 by 5) day and it was a low level exertion, maybe that doesn’t count as a work day.

    Thoughts from trainers?

  13. BS · August 6, 2009

    BTW, today is my rest day!

  14. Rita · August 6, 2009

    Brian, your way of thinking is brilliant! πŸ™‚

  15. J2 · August 6, 2009

    Who said they needed to make money for a paddleboard?

  16. Amber · August 6, 2009

    43:something, filthy 40s, knee raises & DU attempts
    HORRIBLE! About to ice my knee, it’s not happy. Thanks for the push as usual.

  17. Amber · August 6, 2009

    Yeah and I needed to read that article after today’s WOD. I waste a lot of time walking away or turning around or whatever. Maybe I should actually listen to Rob and just take a deep breath and get back on it. Why prolong the torture? Haha

  18. Thominatrix CFVB · August 6, 2009

    31:something.. Not a PR, but I will take it with this heat and a 5 block meal 30 min pre WOD

  19. Court · August 6, 2009

    15:36..with a ridiculous amount of mods…ughh.stupid shoulder!

  20. cindy · August 6, 2009

    30:03. great fun, but I’m not sure how I did the double unders,my arms and legs felt dead,but somehow the rope was turning and I was jumping!

  21. Thomi CFVB · August 6, 2009

    J2.. that was great!

  22. Chhaarrrrliieeeeee · August 6, 2009

    Didn’t look at my time. Probably a little over an hour. Rx’d but pathetic…..didn’t help dropping the 45# bar on the top of my foot. I was on a roll till then. Got the ice on there now.

  23. Chhaarrrrliieeeeee · August 6, 2009

    Thanks for the support everyone.

  24. TomTime · August 6, 2009


    I think I had an out of body experience. It was awesome.

  25. Jaime · August 6, 2009

    36: ? something with knees to armpits and I think the 8# ball? cause I couldnt find a 12 pounder and walking to to the rack to find one would just take too much of my precious energy…I was unprepared for my first “filthy fifty”
    Great job to the other peeps in the 6pm class!

  26. RobW · August 6, 2009

    25.38 rx’d. Not a PR. Damn burpees. Charlie, you were on roll tonight dude. You looked really strong. Good on you for continuing on and finishing even after dropping that bar on your foot. Ice, Ice, and more ice!

  27. Amanda · August 6, 2009

    Ok so, the last couple days… Yesterday: 30 muscle-ups for time. DNF. Pushed myself too hard too fast, ending in muscle failure πŸ™ completed first 15 in under 8, then couldn’t get past #21 at 23 minutes. Sad. Today: the clean/KTE WOD from Monday. 14:20 @ 75#. heading to CF949 tomorrow!

  28. Thomi CFVB · August 6, 2009

    awwww Amanda πŸ™ DNFs hurt.. hope you are having fun out there! In and Out WOD tommorow?

  29. Penny · August 6, 2009

    Total BOINK when I hit wall balls…34:?? Good job everybody!

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