CrossFit | 211001
Friday

211001

Workout of the Day

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

Post time to comments.
Compare to 190722.


Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. Ball
♂ 24-inch box, 20-lb. Ball

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Comments on 211001

48 Comments

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Jeff Chalfant
October 22nd, 2021 at 7:14 pm
Commented on: 211001

30:59 as rx’d. (Fasted@11:30)

last time 28:41 for 4 rounds (4 rounds in 25:00 today) Wallballs broken 17/13. Just tried to get through box jumps in 2 minutes or less....4th and 5th round runs began as walks. It really seems like I do better fasted on these longer lighter types of workouts.

Paced the first round at 5:40-5:50 and waited to start r2 until 6:00...hoped it would stay easy that way for 3 rounds but fell off pace on round 3 or 4...Pukie almost paid a visit at the very end...not my favorite movements but at least it wasn’t thrusters!


180/42/176cm

(edited)
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Mike Scott
October 19th, 2021 at 4:18 am
Commented on: 211001

30:56 - Scaled to 30 cal on bike, 30 BJ to 20" and 30 WB w/ 20# for only three rounds. Legs were tired going into it.

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Nate Gordon
October 16th, 2021 at 7:04 pm
Commented on: 211001

27:02

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Mario Cruz
October 16th, 2021 at 12:19 am
Commented on: 211001

Rx


28:08

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Morgan Greene
October 15th, 2021 at 8:06 pm
Commented on: 211001

24:30

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Brett Eckles
October 11th, 2021 at 10:22 am
Commented on: 211001

36:14 Rx


box to the shin in round 2 slowed me down a bit. Slow and steady today


M/28/6’1”/200lbs

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Leonel Manzilla
October 10th, 2021 at 8:59 pm
Commented on: 211001

Sun was spicy and workout lit.


27:50


5 rounds

400m run

30 box jumps 24 inch

30 wall ball shot 10ft 20lb


Male 23y Rx 175cm 83kg


After WOD

4 rounds til failure


Alternated bicep curl

Alternated hammer curl


Did 3 rounds with 32lb dumbbell, last round with 26 lb dumbbell


Then

200m farmer walk with 50lb dumbells

400m farmer walk with 35lb kettlebell

(edited)
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Ruthie Lloyd
October 7th, 2021 at 4:21 am
Commented on: 211001

F/51/5'6"/145

4 rds, 20" box, 14# ball

Dropped to 25 reps of box jumps and wall balls after first set of 30 jumps.

32:07



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Courtney Guthrie
October 5th, 2021 at 10:15 pm
Commented on: 211001

25:07 s

4 rounds

20 box jumps

20 WB


Last time I got 23:47

my 400m run was longer than my 400m run last time though.


F/24/5’5/140

CrossFit AFK

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Jeffrey Howard
October 5th, 2021 at 9:45 pm
Commented on: 211001

M/25/5'8"/155lb

CrossFit AFK


24:32 - Rx (runs and box jumps slowed down in the middle rounds. Held 20/10 splits for wall-ball shots. Overall, it was steady state work)

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Jeffrey Howard
October 5th, 2021 at 9:46 pm

On 190722,

24:21 - Rx

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Damien Leroux
October 5th, 2021 at 6:57 pm
Commented on: 211001
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Christian Simpson
October 5th, 2021 at 12:07 am
Commented on: 211001

Raining, so I did 1200m echo bike, otherwise Rx...35:25 (6:00/6:37/7:06/7:59/7:43)

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Az Native
October 4th, 2021 at 6:42 pm
Commented on: 211001

23:04. In a time crunch so only did 3 rounds. At home, subbed single 40lb DB thrusters for WB. PR is just under 30 min from 2008…

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Sam Meixell
October 4th, 2021 at 11:35 am
Commented on: 211001

3 rounds in 22:55 of:

Run 400 meters

30 box jumps

30 wall-ball shots

24-inch box, 20-lb. ball

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James Gentile
October 2nd, 2021 at 9:15 pm
Commented on: 211001

Done 10/2 a.m. No 20lb ball, used my 10lb and threw to 12' tree branch target at home. Runs and box jumps as RXd.


27:07.


Round Times: 4:24, 5:02, 5:41, 6:07, 5:53


The runs might have increased from 90 to +120 seconds, brutal. Thought I'd do Heavy Grace after, yeah right!

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Tassio De Souza
October 2nd, 2021 at 11:25 am
Commented on: 211001

38 min.

WB - 6 kg

BJ - 20 inch.

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Nicole Deaver
October 2nd, 2021 at 10:46 am
Commented on: 211001

25:54 Rx, but 10# ball


Compare to: 23:49 (PR) Rx, (10# ball)

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Randy Crooker
October 2nd, 2021 at 2:07 am
Commented on: 211001

Rx 38:30

Sub 20lb backpack filled with a 10lb med ball and 10lb metal plate for wall ball. Hard to get a good catch and go rhythm with the floppy backpack.

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Alex Pettingell
October 2nd, 2021 at 1:15 am
Commented on: 211001

5 rounds, 18” box, 20lb. Ball: 23:31


M/31/5’11”/145

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Mark Yates
October 1st, 2021 at 11:37 pm
Commented on: 211001

Rx'd, about 33 minutes.

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Sam K
October 1st, 2021 at 9:23 pm
Commented on: 211001

5 rounds of:

400m Run (on treadmill)

30 Box Jumps, 24 in

30 Wall Balls, 20 lbs (Target on 9' ceiling)


After running a 10km yesterday 😮‍💨


28:45

M/30s/225lbs

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Coastie Nick
October 1st, 2021 at 8:51 pm
Commented on: 211001

Rx’d: 32:19


190722: 37:04

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Antonio Alves
October 1st, 2021 at 8:42 pm
Commented on: 211001

Modified / scaled:

--

5 rounds for time of:

Run 400 meters

30 bench jumps (about 50 cm)

30 sandbag throws (no target) w/ 9kg improvised sandbag

SCORE: 36'36''

--

Having done the thrusters WOD yesterday, legs were smoked after 3 rounds.

Didn't time runs, but they felt really slow...Having done this WOD unusually early in the morning didn't help either.

Still, a good one, and pretty intense stimulus. Definitely woke me up.

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Michael Newton
October 1st, 2021 at 8:22 pm
Commented on: 211001

Joined the 5am class today for the metcon


Rahoi

12min amrap

12 Box Jumps (did 20”)

6 thrusters (did 75#)

6 bar facing burpees


7+12


then…..

this. 20:43

500m row

20 step ups to 20”

20 DB thrusters with 15s


I've done enough squatting and pressing today

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Steve Day
October 1st, 2021 at 8:11 pm
Commented on: 211001

25:58

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Joe Conradi
October 1st, 2021 at 8:03 pm
Commented on: 211001

Scaled to 5 rounds of:


400m run

30 24” box alternating step ups and box jumps

30 2x15#DBs thrusters


24:20

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Chase Hiland
October 1st, 2021 at 7:55 pm
Commented on: 211001

Rx'd 28:22


Yikes, that is a firebreather.


M/36/185


Had a fun week of main site WOD's!

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Andrew Appleton
October 1st, 2021 at 7:40 pm
Commented on: 211001

28:58 Rx ☠️

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Charlie Pokorny
October 1st, 2021 at 7:23 pm
Commented on: 211001

33:46 Rx'd

Legs felt old and tired today - older and tireder as the rounds passed by.

m/53/5'11"/198#

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Troy Bruun
October 1st, 2021 at 7:09 pm
Commented on: 211001

23:20


5rds


1:40 Running Jump Rope

30 Box Jumps (20”)

30 Medball Thrusters (20lbs)


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Jim Rix
October 1st, 2021 at 5:45 pm
Commented on: 211001

All, if curious about Kelly’s backstory, go to the compare to page, where Kathy Glassman tells its great story.

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Chris Sinagoga
October 1st, 2021 at 7:10 pm

That's hilarious! I always assumed it was named after Kelly Moore, but missed Kathy's comment last time this came up.

Speaking of Kelly Moore... my God her workout scored were insane!

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Jim Rix
October 1st, 2021 at 5:43 pm
Commented on: 211001

Scaled to 4 rounds

450ish runs

20 box jumps

20 wall balls

30:44


a mishmash of compare to’s

190722: 3 rounds rx + 400 run, 27:00

170916: 4 rounds, 400/15/15, 18:20

141221: nautical Kelly, 34:12

130805: 30:35 rx

130513: 30:23 with 15# ball


58/5’8”/152

(edited)
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Stacey Thompkins
October 1st, 2021 at 3:20 pm
Commented on: 211001

M/46/6'2"/175#


WOD #3 post covid

Rx'd

40:50...this was a really slow time vs compare to times had several stops for coughing spells but got through it

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Jim Rix
October 1st, 2021 at 5:44 pm

Way to gut it out. Hope your strength and lungs come back quickly, Stacey.

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Chris Sinagoga
October 1st, 2021 at 7:03 pm

No kidding! Great work Stacey

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Coastie Nick
October 1st, 2021 at 8:49 pm

Same shit happened to me post-C19. Lung capacity is just getting back to normal now (a few months later). Way to tough it out!

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Jonathan Elmore
October 1st, 2021 at 2:41 pm
Commented on: 211001

37:43 FM!!! 3 inches of rain so far. Subbed Echo .75 mile per round. Rest Rx. Box jumps kill my back it’s always tight.

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Charles Meyers
October 1st, 2021 at 1:52 pm
Commented on: 211001

4 rounds for time of:

Run 400 meters

30 box jumps 18” box

30 wall-ball shots 12-16 lbs

31:03

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Michael Arko
October 1st, 2021 at 12:54 pm
Commented on: 211001

Subbed 2x16lbs dumbbell thrusters

28:21

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Michael Arko
October 1st, 2021 at 1:00 pm

51F, sunny, dry. What a difference the weather makes! Last 2 times, I used 18lbs DBs so this wasn't exactly the same. But each prior was over 31 minutes.

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Matthew Moran
October 1st, 2021 at 12:08 pm
Commented on: 211001

26:48, subbed single 40-lb two-handed dumbbell thrusters for wall-balls

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QiHui Xing
October 1st, 2021 at 5:34 am
Commented on: 211001

RX:26'41''. unbroken

https://youtu.be/xjWUVoAVOaI

(edited)
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Steven Thunander
October 1st, 2021 at 4:13 am
Commented on: 211001

Globo Scale: If you can do this one Rxed do so. But, I understand many globos do not have those types of medicine balls or a place to throw them. So, if that is the case, sub 30 dumbbell thrusters 20/15lbs per round. If you do have a medicine ball of 20/14lbs and no place to throw them, just throw it straight up into the air for 10 feet. For the box, if there is no plyobox, see if your gym has those aerobic step things (see below). It takes a stack of 10 of the risers plus the top for 24", 8 for 20". Barring that, do bench jumps or jump overs. Finally, you can sub a 500m row or 25 cal assault bike per round of running.


The Aerobic Step system that I am talking about: https://www.youtube.com/watch?v=geuiLCdQRy4 (WFS). If it is a different type, you will need to measure it, and there may be stability issues.


Busy gym: If it is not possible to drag a box and wallball or dumbbells to a track or area that will not be disturbed, go ahead and do it as for time 150 wallballs or db thrusters, 150 box/bench jumps or tuck jumps, run 2000m. If an erg or treadmill is needed do the run first. Another option is to do the Bodyweight/ equipmentless sub today.


Bodyweight/equipmentless sub

5 rft

run 400m

30 tuck jumps

30 burpees

This preserves the stimulus of the workout. If you have an object to jump to, do box/bench jumps instead of tuck jumps. Use Google maps or map my run to find the 400m distance (1/4 mile).


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Chris Sinagoga
October 1st, 2021 at 12:38 am
Commented on: 211001

Champions Club Scaling Notes


RANT

Rank the 5 worst Girls workouts. Mine go:

  1. Elizabeth
  2. Eva
  3. Linda
  4. Barbara
  5. Fran (Grace/Candy are close. Cindy sucks too. Actually they all suck)


WORKOUT THEMES

Benchmark test of the 20ish minute time domain. Squatting without connection, jumping, and stamina also play major themes.


MAIN DECISION

Do the workout as listed to test out or scale to preserve the stimulus of intensity?


TECHNIQUE SCALE

Lose the timer, do as listed (step-down on box jumps)


CONSISTENCY SCALE

1 round of:

2000m run

150 box jumps

150 wallballs


INTENSITY SCALE

Scale so you can go unbroken on everything (touch-and-go on box jumps too).


INJURY SCALE

Upper-body - Griff

Lower-body - Cindy


MY STUFF

31:03... is how long it took to peel myself off the ground. 19:25 as rx was my actual time, almost 3 minutes off my pr but still happy with the effort. Definitely did more than just check the box.


GENERAL FEAR LEVEL: 9

(edited)
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Jim Rix
October 1st, 2021 at 2:51 am

I like Elisabeth, for some reason. Prob because my dips are good. Cindy’s my fave. Linda, Kelly, and Eva are the worst. But yes, they’re all miserable!

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Chris Sinagoga
October 1st, 2021 at 2:36 pm

Cindy could be the longest 20 minutes of anyone's life. And I would think being good at dips would make Elizabeth even more miserable. There's something about Eva that makes it disproportionally worse than Helen.

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