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Wednesday

250115

Workout of the Day

149

3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout has grunt work written all over it — it’s one of those where you just need to put your head down and grind. The goal is to complete this workout in 20 minutes or less. Choose an option for the push-up that allows you to perform consistent sets of at least 5-10 reps.

Scaling:
Reduce the loading of the dumbbells and the height of the box, then reduce the volume per set as needed.

To reduce the complexity of the push-up, perform them with your hands on the floor instead of on the dumbbells. If necessary, perform push-ups for the knees or with your hands elevated on a 30-inch box. For the dumbbell box step-ups, perform them with no weight to a lower target.

In case of injury or limitation, perform a single-arm dumbbell shoulder press in place of the push-up. For the dumbbell box step-up, perform these with no weight to a lower target or consider a lunge.

Intermediate option:
3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 15-lb dumbbells
♂ 24-inch box and 25-lb dumbbells

Beginner option:
3 rounds for time of:
12 push-ups from the knees
12 dumbbell box step-ups

12-inch box and 10-lb dumbbells
20-inch box and 15-lb dumbbells

Coaching cues:
As soon as the speed of your push-up begins to slow, rest. While this may result in a greater number of rest breaks than is strictly necessary, only performing "fast" reps and not grinding through a handful of slow ones to finish a set can help avoid reaching failure and yield an overall faster time.

Resources:
A Fresh Take on the Lowly Push-Up
Dumbbell Box Step-Up

Find a gym near you:
View the CrossFit map

Comments on 250115

149 Comments

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Bruno Silvano
January 30th, 2025 at 6:14 pm
Commented on: 250115

Rx 12'

1round unb

2r 15+10+5/10+10+10

3r 15+10+5/10+10+10

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Jeffrey Howard
January 29th, 2025 at 7:08 pm
Commented on: 250115

M/29/180lb/5'8"

CrossFit AFK


14:55 - Rx


Push-ups/Step-ups

15-15/15-15

10-10-10/10-10-10

10-10-10/15-11-4


Really wanted to keep my sets of push-ups bigger than normal. Just a burner.

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Ralph Keeley
January 27th, 2025 at 1:41 am
Commented on: 250115

M/39/6’/175#


11:32 Rx


Deo gratias

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Chris Meldrum
January 22nd, 2025 at 8:21 pm
Commented on: 250115

As rx’d, 13:50. 


Grunt work indeed – I call it something else (b**** work).  Push-ups in sets of 6.  This got real on the step-ups.  Did it in 3 or 4 sets each round.  Splits – 4:10 / 5:10 / 4:30.  KTB!


51m/5'10"/180

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Fabien Grosset-Janin
January 21st, 2025 at 7:20 am
Commented on: 250115

12'50" with rx load and height but push-ups on the floor

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Matt Mallet
January 20th, 2025 at 5:26 pm
Commented on: 250115

3 rounds for time (20 minute cap) of:

30 dumbbell push-ups

30 dumbbell box step-ups


20 inch box and 25lbs dumbbells


Results: 2 rounds and 10 step-ups in 20 minutes


Comments: tried step-ups at 24 inches but it felt very uncomfortable so decreased the height to 20 inches which was still a challenge but much more approachable. Had a lot of difficulty with the push-ups, second and third round were broken up into multiple mini sets.

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Douglas Schaefer
January 19th, 2025 at 7:32 pm
Commented on: 250115

M 47

3 Rounds

30 push-ups (I don't own hex DBs)

30 box step-ups (35 lbs.) 20 in box

8:33

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Jason Lovett
January 19th, 2025 at 5:41 pm
Commented on: 250115

46/m #30 dbs 13:41

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Paulius Sky
January 19th, 2025 at 4:49 pm
Commented on: 250115

Intermediate: 10:06

60 cm box and 12,5 kg dumbbells.

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Scott Wiedmeyer
January 19th, 2025 at 2:34 am
Commented on: 250115

38 / M / 5'9" / 137lbs


20lb dumbbells 16" step-ups x30

Dumbbells push-ups x15


12:57


(Accidentally swapped the order.)

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Troy Bruun
January 18th, 2025 at 9:51 pm
Commented on: 250115

8:03 Intermediate

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JD Klein
January 18th, 2025 at 3:15 am
Commented on: 250115

Mid, 35# dumbbells, 20# box, 22:34

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Anne-Rose Wiedemann
January 17th, 2025 at 8:15 pm
Commented on: 250115

female 64, 55 kg, 1,61 - RX

13,58 min.


It was hard and heavy on my mind and my muscles. I'm glad to have made it.

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leonardo trevinati
January 17th, 2025 at 7:27 am
Commented on: 250115

intermediate

12’44”

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Gustavo White
January 17th, 2025 at 5:33 am
Commented on: 250115

My Training on Thursday night, January 15, 2025

3 Rounds For Time of:

30 Dumbbell Pushups

30 Dumbbell Box Step-ups

I completed the Workout in 21:52 minutes.

https://youtu.be/r3KlUuWtYH4

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Gustavo White
January 17th, 2025 at 5:28 am
Commented on: 250115

My Training on Thursday night, January 15, 2025

For Time:

3 Rounds For Time of:

30 Dumbbell Pushups

30 Dumbbell Box Step-ups

I completed the Workout in 21:52 minutes.

https://youtu.be/r3KlUuWtYH4

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Andrew Gundlach
January 17th, 2025 at 1:24 am
Commented on: 250115

Step ups with 10lb plates to 24”

pushups elevated on plates

14:24

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Matt Morgan
January 17th, 2025 at 1:00 am
Commented on: 250115

10:52 as RX’d except I grabbed 45# db’s for the first round on accident. That was a heavy mistake

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Steven Kim
January 16th, 2025 at 11:48 pm
Commented on: 250115

55m/70”/165

10:40 intermediate

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Nate Loehr
January 16th, 2025 at 11:45 pm
Commented on: 250115

M/46/5’11”/215

RX -12:22

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Sarah Dallos
January 16th, 2025 at 10:39 pm
Commented on: 250115

Scaled 16:38

18” box, RX weight HR pushups

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Brittany Deeg
January 16th, 2025 at 10:38 pm
Commented on: 250115

Beginner 3 rounds of 12. 12lb and 12 inch box.

@7:25


Will try intermediate next time!

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Chase Hiland
January 16th, 2025 at 10:09 pm
Commented on: 250115

M/40


Rx: 9:01


Broke up push-ups. Went to dark, unbroken place on step-ups.

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Christy Carr
January 16th, 2025 at 9:00 pm
Commented on: 250115

24" box, 15# dumbbells

18:19

Ended up being a mix of chest to floor and knee push-ups.

When your first round takes 4 minutes, but 3 rounds takes 18...

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Brian Louchis
January 16th, 2025 at 8:50 pm
Commented on: 250115

13:21 Rx

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Chris Eickelmann
January 16th, 2025 at 8:05 pm
Commented on: 250115

M/41yo/6'1"/170.6lbs


17:03 Rx'd

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Lyle Jennings
January 16th, 2025 at 6:58 pm
Commented on: 250115

14:30 25 lbs 24”

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Jay Rinaldi
January 16th, 2025 at 5:09 pm
Commented on: 250115

16:05

*20in box

*25lb dumbbells

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Alexandre Moliner
January 16th, 2025 at 4:43 pm
Commented on: 250115

Rx 12:57 with 16kg on each hand

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David Smith
January 16th, 2025 at 3:48 pm
Commented on: 250115

Scaled to 20lb DB, about 14 min.

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Anton Hedström
January 16th, 2025 at 10:57 am
Commented on: 250115

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups

12:06

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Athanasios Bakogeorgos
January 16th, 2025 at 8:10 am
Commented on: 250115

Μ50/77kg/179cm

rxd

16:11

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Andrew Farmer
January 16th, 2025 at 5:36 am
Commented on: 250115

20” box step ups, 35# DBs - 16:11 need to lose some of the festive weight I put on!!

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Carlos Daniel Guillen Sanchez
January 16th, 2025 at 4:22 am
Commented on: 250115

tiempos de ronda

R1 | 03:39 |

R2 | 04:21 | +42 s

R3 | 04:54 | +33 s

Ø 04:18

Tiempo restante: 00:01

12:55

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups


For the push-up, place hands on the handle of each dumbbell.



♂ 24-inch box and 15-lb dumbbells

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Jade Teasdale
January 16th, 2025 at 1:05 am
Commented on: 250115

11:16. After a fire, In fire boots & work pants. Should have been sub 10.

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Annie Bridegroom
January 16th, 2025 at 12:26 am
Commented on: 250115

9:30

Rx except for 25# DB and for step up to 13” to rehab hips

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Favo K
January 16th, 2025 at 12:56 am

Nice time with Rx+ DBs

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Lincoln Kerger
January 15th, 2025 at 11:56 pm
Commented on: 250115

Scaled to 20” box, otherwise Rx

8:24


Tried a few reps with 25s and 35s at 24” in the warmup, and decided to go with 20” based on how the knees were feeling.

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Favo K
January 16th, 2025 at 12:57 am

Agreed re that box height. Excellent time!

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Coastie Nick
January 16th, 2025 at 1:48 am

Very good time Link!

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Mike Munsee
January 15th, 2025 at 11:45 pm
Commented on: 250115

M 54/205/6’

14:50 intermediate scale.

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Chelsea Frazier
January 15th, 2025 at 11:31 pm
Commented on: 250115

11:17 Rx

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Jack Ellington
January 15th, 2025 at 11:04 pm
Commented on: 250115

Intermediate: 12:32

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Derek Eason
January 15th, 2025 at 11:03 pm
Commented on: 250115

Rx 8:42



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Lincoln Kerger
January 16th, 2025 at 12:46 am

Great stuff!

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Jared Timmons
January 15th, 2025 at 10:41 pm
Commented on: 250115

3 rounds:


30 DB push presses

30 box step ups


#20

24in box


4:40

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Jared Timmons
January 15th, 2025 at 10:42 pm

Correction- 17:32

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Jared Jorgensen
January 15th, 2025 at 10:22 pm
Commented on: 250115

RX’d,45 Years old, 210#(95.4kg)

Time: 13:53

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Chris Jordan
January 15th, 2025 at 10:12 pm
Commented on: 250115

Almost Rx * @20” box step ups, 35# DBs


7:53

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Lincoln Kerger
January 16th, 2025 at 12:47 am

Well done!

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Favo K
January 16th, 2025 at 12:58 am

Nice!

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Rory O'Connor
January 15th, 2025 at 10:11 pm
Commented on: 250115

Scaled

3 Rounds

30x DB Push Ups

15/15x Split lunge


11:55

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Dan M
January 15th, 2025 at 10:10 pm
Commented on: 250115

M/48/6’4”/225#

two days out from cortisone injection in left knee


Intermediate

13:51

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Sam K
January 15th, 2025 at 9:59 pm
Commented on: 250115

Rx

8:15

Took a pause then one more set for fun in 4:22

M/35/230lbs

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Lincoln Kerger
January 16th, 2025 at 12:47 am

Great job!

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Coastie Nick
January 15th, 2025 at 8:59 pm
Commented on: 250115

Immediately after ‘Gwen’


Rx’d: 8:55


Forearms ☠️

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Chance Billups
January 15th, 2025 at 9:28 pm

Watch “Phil Hartman Steroid Olympics”

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Lincoln Kerger
January 16th, 2025 at 12:49 am

You upped your weight on Gwen, and you were still able to hold onto the DBs? Beast mode my friend!

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Favo K
January 16th, 2025 at 1:00 am

What Lincoln said! Back to back & both exceptional. Well done!

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Coastie Nick
January 16th, 2025 at 1:55 am

Thanks, y’all. And @Chance, I googled it. Definitely how the arms felt ! I swear I’m natty though 😂

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Jonathan Elmore
January 16th, 2025 at 1:54 pm

Damn bro!

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Chase Hiland
January 16th, 2025 at 10:08 pm

Great time!

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Chad Bartusek
January 15th, 2025 at 8:51 pm
Commented on: 250115

30 lbs dbs 24" box - 18:46.

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Robert Francis
January 15th, 2025 at 8:38 pm
Commented on: 250115

Intermediate rx

12:26

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Allan Fleck Jr.
January 15th, 2025 at 8:17 pm
Commented on: 250115

M44/205/5'7"

12:09 Rx

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Ken Corbin
January 15th, 2025 at 8:15 pm
Commented on: 250115

M/35/205#/6’1”

Rx 9:38

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Favo K
January 16th, 2025 at 1:00 am

Great job!

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Favo K
January 15th, 2025 at 7:55 pm
Commented on: 250115

Rx: 8:54

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Coastie Nick
January 15th, 2025 at 8:51 pm

Hell yeah, Favo! That’s a great time!

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Chance Billups
January 15th, 2025 at 9:20 pm

Hells yes

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Dave Schroetter
January 15th, 2025 at 11:20 pm

Sweet time!!!!

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Lincoln Kerger
January 16th, 2025 at 12:49 am

Awesome job, Favo!

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Favo K
January 16th, 2025 at 1:04 am

Thanks y'all!

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Gabriel Fugate
January 15th, 2025 at 7:32 pm
Commented on: 250115

As prescribed but subbed 20 lb dumbbells


completed in 20 minutes

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Thomas Streck
January 15th, 2025 at 7:26 pm
Commented on: 250115

Rx scaled 25lb DB’s to 20in box


10:24

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Bryn Haden
January 15th, 2025 at 7:22 pm
Commented on: 250115

10.15.28

20” with 20 pounds

Did half of the step ups with a weight and half without.

24 F/145 lbs/5’6”

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Dave Schroetter
January 15th, 2025 at 11:21 pm

Way to finish!!!

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Tammy Marshall
January 15th, 2025 at 6:58 pm
Commented on: 250115

13:04 RX

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Mark Yates
January 15th, 2025 at 6:13 pm
Commented on: 250115

1200 single-unders in 12:30 warmup.


5 Rounds: 20 unweighed step-ups to 24 in box, 20 push-ups on box. 9:48

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Markus Körner
January 15th, 2025 at 6:05 pm
Commented on: 250115

8:30 min Rx

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Coastie Nick
January 15th, 2025 at 8:51 pm

Great!

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Chance Billups
January 15th, 2025 at 9:22 pm

Woah dude, slow down

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Lincoln Kerger
January 16th, 2025 at 12:50 am

Great job!

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Favo K
January 16th, 2025 at 1:05 am

Awesome work!

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David Beique
January 15th, 2025 at 5:59 pm
Commented on: 250115

14:10


3 Rounds


30 Push Ups Hand to floor

30 Step Ups 24” Box, No weight

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Dave Schroetter
January 15th, 2025 at 11:22 pm

Good job!!!

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Kris Walenty
January 15th, 2025 at 5:44 pm
Commented on: 250115

13:20 with 53 lb kettlebells.

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Kris Walenty
January 15th, 2025 at 5:45 pm

35 lb kettlebells :)

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Maksym Maksymenko
January 15th, 2025 at 4:59 pm
Commented on: 250115

13:39

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Paoli Martini
January 15th, 2025 at 4:55 pm
Commented on: 250115

Time 15:37

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Dan Jansen
January 15th, 2025 at 4:48 pm
Commented on: 250115

18:49 Rx.


m/43/175 lbs

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Coastie Nick
January 15th, 2025 at 8:52 pm

Good work pushing through!

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Michael Arko
January 15th, 2025 at 4:24 pm
Commented on: 250115

25lbs dumbbells, 21" box step-ups

13:42

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Xavier Gonzales
January 15th, 2025 at 3:32 pm
Commented on: 250115

24” box

32.5 lb DB

9:09

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Madelina Tuinder
January 15th, 2025 at 3:19 pm
Commented on: 250115

8:14

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Favo K
January 16th, 2025 at 1:06 am

That's really fast! Nice.

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Lincoln Kerger
January 16th, 2025 at 1:32 am

Excellent!

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Senni Shemeikka
January 15th, 2025 at 3:00 pm
Commented on: 250115

15:02 push-ups on box, 20" box 7,5kg

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Stacey Thompkins
January 15th, 2025 at 2:55 pm
Commented on: 250115

M/50/6'2"/190#


Intermediate scale 24" box and 25# DB's the rest as rx'd

11:13

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Coastie Nick
January 15th, 2025 at 8:52 pm

Good work!

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Dave Schroetter
January 15th, 2025 at 11:27 pm

Noice!!!!

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Anthony White
January 15th, 2025 at 2:51 pm
Commented on: 250115

M 40-44 200# 69"

Rx 13:09

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Charles Meyers
January 15th, 2025 at 2:31 pm
Commented on: 250115

5-rounds for time of:

12 push-ups from the knees

12 dumbbell box step-ups

18" inch box and 25- dumbbells

11:59

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Charles Meyers
January 16th, 2025 at 1:49 am

Note :of:

dumbbell push-ups (not from knees)

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Mathys Moinot
January 15th, 2025 at 2:29 pm
Commented on: 250115

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups


For the push-up, place hands on the handle of each dumbbell.


♂ 24-inch box and 35-lb dumbbells


16:00 🥵

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adi asymawi
January 15th, 2025 at 2:22 pm
Commented on: 250115

Best pump ever

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Chance Billups
January 15th, 2025 at 3:18 pm

Do “JT”

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Lincoln Kerger
January 16th, 2025 at 12:51 am

I second that motion on JT

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Jonathan Elmore
January 15th, 2025 at 2:13 pm
Commented on: 250115

25:29


I took a slow and controlled approach to the WOD. The step-ups felt more like single-leg squats. I’m definitely going to feel this tomorrow.

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Coastie Nick
January 15th, 2025 at 8:54 pm

Good work homie

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Dave Schroetter
January 15th, 2025 at 11:28 pm

That must have been a beast!!! Nice job!!!!

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Lincoln Kerger
January 16th, 2025 at 12:52 am

Way to stick it out! I’m going to feel it as well.

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Dick Hy
January 15th, 2025 at 1:55 pm
Commented on: 250115

19:23 Rx

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Dave Schroetter
January 15th, 2025 at 1:45 pm
Commented on: 250115

M- 53/ 5'7 / 225

Intermediate scale- 25#, 20" box

rnd 1- 4:28, rnd 2- 4:53, rnd 3- 5:34,

Tot.- 14:55

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Lincoln Kerger
January 16th, 2025 at 1:33 am

Solid!

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Lashaw Towles
January 15th, 2025 at 1:18 pm
Commented on: 250115

5:12

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Chance Billups
January 15th, 2025 at 3:22 pm

How was Gwen yesterday?

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Lincoln Kerger
January 16th, 2025 at 12:53 am

I’m nearly convinced you’re not human. That’s incredible!

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Chance Billups
January 15th, 2025 at 12:55 pm
Commented on: 250115

9:51

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Coastie Nick
January 15th, 2025 at 8:54 pm

Good work, Chance!

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Dave Schroetter
January 15th, 2025 at 11:28 pm

Great work!!!

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Lincoln Kerger
January 16th, 2025 at 12:53 am

Well done!

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Aleksandr Sneg
January 15th, 2025 at 12:31 pm
Commented on: 250115

M 50/180cm/76kg


Intermediate


15:13

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Brian Hines
January 15th, 2025 at 12:21 pm
Commented on: 250115

3 rounds for time of:

 

15 push-ups from the knees

15 dumbbell box step-ups

 

M: 20-inch box and 20-lb dumbbells

5:59

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Yannick Fuentes
January 15th, 2025 at 12:05 pm
Commented on: 250115

RX 14min02 🥵

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McKale Bladen
January 15th, 2025 at 11:56 am
Commented on: 250115

10:50

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Daniel Alletto
January 15th, 2025 at 11:42 am
Commented on: 250115

M 38/6'1"/235#

Rx

14:41

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John Clarke
January 15th, 2025 at 11:33 am
Commented on: 250115

8:45


20lbs DBs, 18" box (2nd stair)

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Johnny Solo
January 15th, 2025 at 11:27 am
Commented on: 250115

Rx 17:38

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James Gentile
January 15th, 2025 at 11:12 am
Commented on: 250115

Rxd at the Y.


10:46.


surprised the goal time is around 20 minutes. I think majority of folks will be under that. Usually that’s tighter to where I am! Unbroken, sets of 3 push-ups. 2 then 3 sets the next two rounds on BSU. Grippy on the step ups.

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Coastie Nick
January 15th, 2025 at 8:57 pm

Agree… made me think it would be harder (which is opposite of what usually happens: underestimating the workout).


Great work!

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Dave Schroetter
January 15th, 2025 at 11:29 pm

Nice Job!!!!!

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Jon Wilson
January 15th, 2025 at 11:06 am
Commented on: 250115

25lb db’s

24’ box

12:59

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Ki deok Park
January 15th, 2025 at 10:19 am
Commented on: 250115

Rx 18:47

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Luis Oliveira
January 15th, 2025 at 10:08 am
Commented on: 250115

Bench step-ups

8:30

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Favo K
January 16th, 2025 at 1:10 am

Nice time!

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Marco Rossi
January 15th, 2025 at 10:08 am
Commented on: 250115

M-43/178/77kg

RX, 14' 28''

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DJ Tecu
January 15th, 2025 at 9:50 am
Commented on: 250115

14:44

Knee push-up, 8kg dumbbell

Box step-overs (misread)

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YooSik Kim
January 15th, 2025 at 9:18 am
Commented on: 250115

Rx. 10:06

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Jonathan Elmore
January 15th, 2025 at 2:15 pm

Wow nice time!

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Julian Festor
January 15th, 2025 at 8:56 am
Commented on: 250115

M/37/180/89


9:30 rx

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Favo K
January 16th, 2025 at 1:10 am

Great work!

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Vito Zolota
January 15th, 2025 at 7:22 am
Commented on: 250115

M/50-54 🎅🏻

Intermediate. TT -> 18:43

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Kyungtaek Kang
January 15th, 2025 at 4:51 am
Commented on: 250115

CFHIM 12:28 예쁜딸 사랑해

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YooSik Kim
January 15th, 2025 at 9:18 am

화이팅!!!

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YooSik Kim
January 15th, 2025 at 9:19 am

화이팅!!!

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Steven Thunander
January 15th, 2025 at 4:46 am
Commented on: 250115

Globo wod: if no box, bench or suitable platform is available for step ups substitute lunges with the dumbbells, or an unweighted pistol variation.

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Karissa Van Liew
January 15th, 2025 at 2:24 am
Commented on: 250115

Intermediate option:

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups 8kg DB

16:39

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Coastie Nick
January 15th, 2025 at 8:59 pm

Good work!

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