CrossFit | 211222


Workout of the Day


Half Collin
3 rounds for time of:

400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.
Compare to 101121 (similar).

Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:
3 rounds for time of:
400-m run
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP
♂ 45-lb press, 20-in box, 35-lb SDHP

Comments on 211222


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Leonel Manzilla
January 15th, 2022 at 5:00 am
Commented on: 211222

19:41 male Rx

400m dumbbell carry, two hands on db always

Everything else the same


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Jeff Chalfant
January 12th, 2022 at 10:20 pm
Commented on: 211222

19:34 with 50lb slam-ball and no-front rack on push presses. Broke most rounds 5/7 except first 2 rounds of box jumps and last set of sdlhp. Asthma attacked round 2 but I managed to stay on a similar pace. R1 6:00

-carries killed me after round 1! Not enough food/protein in the past 24 hours for a good performance on this one.


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Mario Cruz
January 11th, 2022 at 1:17 am
Commented on: 211222


100m sandbag carry 150lbs

12 pp 115

12 box jump

12 SDLHP 95


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Manchild Manchild
January 5th, 2022 at 5:02 pm
Commented on: 211222

40# dbs, and subbed:

12 pull-ups

12 push presses

12 bench jumps

12 power cleans


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Chris Meldrum
January 4th, 2022 at 2:38 pm
Commented on: 211222

As rx’d, except 55-lb bag.  16:23.

My homemade sandbag has separate smaller bags inside which are 15, 10, and 5 kg.  Since none of those combinations can get me to 50 pounds, I went with 55.  When I did Collin – 10 years ago! – my time was 36:23, so was trying to keep each round today under 6 minutes.  Unbroken push press, step downs for the box jumps, and broke 8-4 on the SDHPs.


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Jeffrey Howard
January 3rd, 2022 at 11:50 pm
Commented on: 211222


CrossFit AFK

For Collin

18:36 - Sc (Used a 50lb dumbbell on the shoulder for carry instead of sandbag. Dark and icy)

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Ralph Keeley
December 28th, 2021 at 4:18 am
Commented on: 211222


14:05 Rx

Deo gratias

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Shawn Mcdonald
December 27th, 2021 at 6:08 pm
Commented on: 211222

21:03 95#’s. M 48

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Honoré Boone
December 26th, 2021 at 7:04 am
Commented on: 211222

Home & busy version :

3 RFT :

20 SA alt DB burpee + clean

24 SA DB push press 22.5kg

12 step-ups



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Christian Simpson
December 23rd, 2021 at 10:27 pm
Commented on: 211222

Rx...25:07 (7:46/9:29/7:52)

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Mike Munsee
December 23rd, 2021 at 9:27 pm
Commented on: 211222

M 51/195/6’

#50 sand bag and push press and sdhps@ #95.


That was a fun one.

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Coastie Nick
December 23rd, 2021 at 7:32 pm
Commented on: 211222

RIP Chief

Rx’d: 17:29

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Erik Smith
December 23rd, 2021 at 3:38 am
Commented on: 211222

Please post the dialog box with the picture of the heroes.

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Lincoln Kerger
December 22nd, 2021 at 11:26 pm
Commented on: 211222



400m Medball carry (20#)

12 Push press (65#)

12 Weighted Bench Step-up (25 and a 35# DB)

12 SDHP (65#)


Only 1 bar, no sand bag, and no box. Bar weight was lighter than what I wanted as I have not done SDHP since hurting my back. Happy I kept moving through all exercises, but the best part is I completed the workout with no back pain.

Never quit. RIP Chief.

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Sam K
December 22nd, 2021 at 10:25 pm
Commented on: 211222

Modified run to 20lb med ball carry on treadmill at 6% incline, otherwise Rx



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Steve Day
December 22nd, 2021 at 9:39 pm
Commented on: 211222

50-lb db, 2x50-lb db press, 24-in box, 2x40 lb db SDHP


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Antonio Alves
December 22nd, 2021 at 9:16 pm
Commented on: 211222

Modified, using 2x12,5 kg DB


For time:

600-m DB farmer's carry


3 rounds of

12 DB push presses

12 DB weighted bench step-ups

12 DB sumo deadlift high pulls

SCORE: 20'27'' (farmer's walk: 11'10'')



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Joe Conradi
December 22nd, 2021 at 8:51 pm
Commented on: 211222

Scaled to 3 Rounds of:

400m 2x30#DB farmer walk (treadmill)

15 2x45#DBs push press

12 alternating box jump/step-ups 24”

12 2x45#DBs SDHP


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Charlie Pokorny
December 22nd, 2021 at 8:02 pm
Commented on: 211222

14:49 Rx'd

with gratitude


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Az Native
December 22nd, 2021 at 7:23 pm
Commented on: 211222

14:26, heavily subbed

400m runs

PP 40lb DB’s

BJ 24”

regular DL @135 for sumo.

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John Clarke
December 22nd, 2021 at 5:53 pm
Commented on: 211222

3 rounds:

400m WB carry, 20lbs

12 shoulder press, 30lb dumbbells

12 box jumps, 24"

12 SDHP, 20lb dumbbells


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Jim Rix
December 22nd, 2021 at 5:37 pm
Commented on: 211222

Scaled to 3 RFT of

30# carry…2 med balls in a backpack, not worn as a backpack

24” box jumps

75# for both push presses and SDHPs


Peace to Cullen’s family, friends, and teammates.


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Jared Williams
December 22nd, 2021 at 5:22 pm
Commented on: 211222

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Liz Rekas
December 22nd, 2021 at 5:06 pm
Commented on: 211222

13:48 scaled

400m stroller run/walk

12 single-arm db pp 20# (each arm)

12 stairs step-up

12 sumo 20# db

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David Whiteman
December 22nd, 2021 at 4:59 pm
Commented on: 211222


♀Rx: 17:33

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Jonathan Elmore
December 22nd, 2021 at 4:45 pm
Commented on: 211222

24:22 carried #45 plate Rx weights only have one bar 20inch box jumps wore 20 vest the whole time

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Michael Arko
December 22nd, 2021 at 4:04 pm
Commented on: 211222


40-lb bag (bookbag filled with 35lbs of plates)

75-lb barbell for both push presses and SDHPs

20" box


Bag carry was the killer. With plates, it became very uncomfortable very fast. I had to walk 1/2 of rd.2 and basically the whole of rd.3 to save my shoulders. Maybe I'll go to HD and buy a bag of sand to have at the ready.

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Randy Crooker
December 22nd, 2021 at 1:53 pm
Commented on: 211222

Scaled: 3 rft

35lb backpack for sandbag

95lbs push press

box jumps Rx

95lbs SDHP


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Grant Shymske
December 22nd, 2021 at 1:46 pm
Commented on: Driving Through the Heels in the SDHP

I didn’t know Jon Hamm was part of Seminar Staff, that’s awesome!

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Mike Andridge
December 22nd, 2021 at 1:44 pm
Commented on: 211222

RIP Collin-

Scaled to

3 rnds

400m (walk) 60# sandbag carry

12 push press 95#

12 step ups 20"

12 sdhp w/ 70# kb



Made up double/pyramid Helen last night-results there

strained calf on last run:( but I did pr it by about 7'ish minutes.....

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Jim Rix
December 22nd, 2021 at 5:40 pm

Fast, especially given that sandbag. My much lighter pack gave me fits all 3 rounds.

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Charles Meyers
December 22nd, 2021 at 1:16 pm
Commented on: 211222

rounds for time of: 21:30

250-m sandbag carry

12 push presses

12 box jumps 12”

12 sumo deadlift high pulls

♀ 25-lb bag, 95-lb press, 65-lb SDHP working through a sore knee last few workouts

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James Gentile
December 22nd, 2021 at 11:11 am
Commented on: 211222

completed at the Y. subbed 2 pood KB farmers carry 100m for the sandbag carry. all else as RXd, two barbells used!


first round completely unbroken. the next two had breaks on the carry, 40m, 40m, 20m and finally every 20m. push presses were broken on the last round, 8-4. i think i messed up the scaling on the carry, no way i am that fast!

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QiHui Xing
December 22nd, 2021 at 8:02 am
Commented on: 211222


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Steven Thunander
December 22nd, 2021 at 5:52 am
Commented on: 211222

Globo scale: This one has a lot of moving parts, so unless you're in a well equipped globo that's not busy, a well equipped home gym, or Crossfit box, you are looking to modify some movements. First you can consolidate the barbells. If you don't have two bars or can't do for space reasons pick one of the weights and use it for both barbell movements. Bench jump overs can be subbed for box jumps. If you don't have a bag, sub 100-200m farmers carry with heavy dumbbells. Dumbbells sub are 35/50lb dbs for both barbell movements, and for the farmers carries go heavier if doing the 100m version.

Busy gym: you may need to break this one up or consider doing it chipper style

Bodyweight/ equipmentless sub: this one is difficult as this WOD requires a piece of equipment for each movement. But here's my best shot at preserving the stimulus.

3 rft

800m run

16 broad jumps

16 piked pushups(HSPU scale) or hand release pushups

12 jumping pull-ups or 16 squat jumps

Edit: If you have a backpack, vest, or bag, run with that loaded up with some weight and cut the run down.

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Chris Sinagoga
December 22nd, 2021 at 4:20 am
Commented on: 211222

Champions Club Scaling Notes


I want to share an "inside joke" from our gym that I think is appropriate for here. After our wedding in 2018 we sent out Thank You cards with our picture included. It is the only time in my life I wore a suit and tie. That year at our gym's Christmas Workout, Mrs. Tara and Coach Casey used the White Elephant gift exchange as the prime opportunity for my humiliation and framed a picture of my wedding face as a gift. "What a funny one-off" I thought to myself. Only the next year Lira and Mr. Bennis (and my wife) were gifted a pair of Chrisfacewedding socks. Then last year it was a Chrisfacwedding voodoo doll. And, always staying one step ahead of me, they made rub-on tattoos out of nowhere and secretly passed them out to everyone before our Olympics Theme Workout this past Summer. So, as far as I know, in a few days we'll see what further humiliation they have in the works for me.

(all links w/f safe)


Medium weight and medium duration. Odd object, three different kinds of jumping, and core-to-extremity (aka skill) are also themes.


Technique and form (timing of the movement and positional strength) is consistent enough for 4 movements in one workout without losing time thinking about what you're supposed to be doing.


Other than technique, do I try to hack around not having the specific equipment needed, or do I simplify and keep the overall theme?


AMRAP in 20 minutes of:

Run 400 meters

[pick one of the other movements]


Carry something, anything if you don't have a sandbag. Do sdhp with the bar and do kipping hspu for push press. If you're sweet like that then mush everything together as 1 round.


Technique scale also, just pick the movement you are the best at. Also, maybe scale to 12-15 minutes.


Yet another variation of the Christmas Workout. I have done more sit-ups in the past 2 weeks than the past two years combined. I hate sit-ups.

GENERAL FEAR LEVEL: ? Anyone want to fill in the blank?

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Mike Andridge
December 22nd, 2021 at 1:46 pm

That's funny Chris! Let us know what they came up with this year:)

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Chris Meldrum
January 4th, 2022 at 2:40 pm

Fear level dependent on whether you have done full Collin before. If you have, you'll know that your per round average should be faster for Half Collin, which will keep you moving, and give this a fear level of 6 or 7. If you haven't done a full Collin, fear level is probably a 5 - you'll be tempted to just coast along for 3 rounds.

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