For time:
10 deadlifts
20 pull-ups
30 wall-ball shots
40 box jumps
1,000-meter row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
♀ 185-lb barbell, 20-inch box, and 14-lb medicine ball to a 9-foot target
♂ 275-lb barbell, 24-inch box, and 20-lb medicine ball to a 10-foot target
Post time to comments.
Stimulus and Strategy:
Today’s workout is a chipper that will challenge the entire body, with the lower-body fatigue really stacking up as you move through the workout. Expect the deadlifts to be demanding, but aim to complete them with no more than one break. Try to finish each set of pull-ups in 90 seconds or less.
The wall-ball shots will tax the legs and shoulders, so focus on maintaining larger sets and completing all reps in under 2 minutes. The box jumps may become the most challenging movement, especially after the other elements of the workout. Settle into a consistent, steady pace and aim to complete each set in under 3 minutes.
Row at a hard but controlled pace that still allows for a quick transition into the second set of box jumps. If the row will take longer than 4:30 to complete, consider scaling the distance.
Intermediate option:
For time:
10 deadlifts
15 pull-ups
30 wall-ball shots
40 box jumps
800-meter row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts
♀ 125-lb barbell, 20-inch box, and 10-lb medicine ball to a 9-foot target
♂ 185-lb barbell, 24-inch box, and 14-lb medicine ball to a 10-foot target
Beginner option:
For time:
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-meter row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts
♀ 45-lb barbell, 12-inch box, and 6-lb medicine ball to an 8-foot target
♂ 65-lb barbell, 12-inch box, and 10-lb medicine ball to a 9-foot target
Resources:
The Deadlift
The Kipping Pull-Up
The Wall-Ball Shot
The Box Jump
Rowing Technique Tips
The Ring Row
The Box Step-Up
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Comments on 260518
243 Comments
21:35
20 ring rows, box step ups
RX 21:07
22:19
DL @100kg
1k row 4:07
I didn’t have more legs from the last wod…I would have liked finish it earlier but in the box jumps I’ve been too slowly 🐢…
95 # DL
Green belt for pull up (15, got some neg, super slow)
8 # to 9 ft
22” step up
500 meter row
95 # DL
Green belt for pull up (15, got some neg, super slow)
8 # to 9 ft
22” step up
500 meter row
95 # DL
Green belt for pull up (15, got some neg, super slow)
8 # to 9 ft
22” step up
500 meter row
deadlift: 315
chest to bar
Bb &56kg
42 cal A/B
Il resto Rx
17’57”
10, 15, 30 @ 15lbs, 40 @ 18", 1000m, 40 @ 18", 30 @ 15lbs, 15, 10 @ 185lb
M/45/66kg
185lb- 15:05
90kgs DL, 60cm boxjump, 10 kgs WB à 2,80m
12 inch box, RRs, Assault bike for 20 cal, 105 DL
27 min
made mini circuit of wall balls, pull ups, and box jumps.
strict pull ups. Ran instead of row.
my first crossfit workout!
27:46 RX
M/31/6'6"/260
Scaled to intermediate since this was post weightlifting
Box jumps ate my lunch sandwiched with the rower. Also my timer didn't start until I got to the wall balls, about 2:00 in.
21:08
Rx, 14:17 – 48/M
unbroken on all except the final 10 DL's. Went 6/4, too sweaty, hands slipping!
Video to come to the MF Mustache channel on YouTube soon!
intermediate 12:52
16:30 rxd
Rx other than wall balls to a 9' ceiling
15:36
Box 20”
22:25. RX except I supped the row for a 50 cal bike because no rower in the garage anymore.
Intermediate scaled
105# deadlifts
Kipping pull-ups
10# wall balls
18” box step-ups
Time 15:52
Intermediate: For time:
80kg BB, 24 inch box and 7kg medicine ball to 10-foot target.
21:21
17:07
chest to bar
30lb ball
RX 19:37
64 yo
12:08 beginner-ish
Deadlifts 105, 110#; ring rows decline with feet on 24 inch box; wb 8#
- gymbro claimed dl setup while not using it, so for 2nd rnd so i used 2x 55# dbs
For time:
10 deadlifts
20 banded pull-ups
30 wall-ball shots
40 box jumps
1,000-meter row
40 box jumps
30 wall-ball shots
20 banded pull-ups
10 deadlifts
♀ 115-lb barbell, 20-inch box, and 14-lb medicine ball to a 9-foot target
15:33
15:15. 245lb DL all else Rx. Last WOD with running and 265lb DL left my lower back achy so I scaled down a little. DL all singles. 0:40/0:52. PU unbroken. 0:50/0:52. WB 3x10/12-10-8. ?/1:32. BJ slower than needed but unbroken. 3:54(WB+BJ)/2:30. Rowing wasn't happening today: barely managed 1:52 pace (so 3:45 working time). 4:02. The whole thing is definitely push-able under 15 minutes with even 1:45 rowing pace and spiffier BJs. Yesterday's 142 thrusters were strongly felt today.
One day behind.
M/45/192
10 DL trap bar 210lb
20 PU
30 DB Thruster 20lbs
1000m- 5:35.93
30 DB Thruster 20lbs
20 PU
10 DL trap bar 210lb
17:13.75
100kg DL
Modified: subbed pull ups for ring rows.
5 DL @ 150
10 pull ups
15 WB/14#-10 ft
20 box jumps @24”
500 M row
20 box jumps same
15 WB same
10 pull ups
5 DL same
14:12 🙂
Bad ass Kevin!
M 55/210/6’
Subbed 1000 m run for the row.
#185 deadlift. Everything else rxd.
20:44.
Rx
16:06
Intermediate+*… Rx reps, height and weight, excluding wall ball @ 14# (no 20# available)
15:44
19:56 #225
Beginner option, 70pd deadlift, pullups with 100 pd assist, 21 inch box steps. 15:01.01.
Inter version
17:08
190lbs, 20lb to 9 feet, 24" box
M49
Only change was 135 DL low weight on back recovery. Everything else unchanged
m42
-Echo bike: 2.5km-
M/48
16:19 (14# wb)
29:30 RX
20lb db
Black & Blue bands
6lb db
12" step up
Skater lunges
Repeat
245#
20 pu
14# we
40 bj
1000m row
For time:
10 deadlifts
20 pull-ups
30 wall-ball shots
40 box jumps
100 SDHP 45lbs
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
♂ 195-lb barbell, 24-inch box, and 20-lb medicine ball to a 10-foot target
tiempos de ronda
R1 | 00:35 |
R2 | 00:55 | +20 s
R3 | 02:31 | +96 s
R4 | 03:09 | +38 s
R5 | 04:22 | +73 s
R6 | 03:27 | -55 s
R7 | 03:14 | -13 s
R8 | 01:39 | -95 s
R9 | 01:04 | -35 s
Ø 02:19
Tiempo restante: 00:01 =20:57
Needed band to assist on pull ups. Did box step ups on second round
Needed 20 pound band to help with pull ups. Did the first wall ball set with a 10 lb ball instead of a 20 lb ball.
RX reps
40 step ups
30 wall balls @ 10lbs
20 ring rows
10 deadlifts @ 125lbs
Rx but for 135# DL, 10# to 7’ (short stature standard), 20” step ups, 60 cal bike
11:36
11:36
27:10, RX with 155lbs bb and 24lb wb
Rx — 19:12
19:54
Beginner option:
For time: 14:25
10 deadlifts @70lbs
15 ring rows
20 wall-ball shots @10lbs
25 box step-ups
500-meter skierg
25 box step-ups
20 wall-ball shots @10lbs
15 ring rows
10 deadlifts @70lbs
♀ scaled
20:09
Rx’d: 16:54
Back from chasing turkeys in Kansas. Not a bad showing today, but I could feel that time taken off (and Buc-ee’s snacks), hitting me hard during the first WB set.
Awesome job, bro! It was a rough go today!
That rest week was probably needed. As for the snacks I've been there! lol Great time!
30:43
No row, so run.
M/42/192/6’
Goofed up, DL @ 135 for first 10, then 245 for last 10
M/42/192/6’
Goofed up, DL @ 135 for first 10, then 245 for last 10
Male/ 46yo/ 5’10/ 205
Rx’d as written
Time: 18:52
Low Ring Row (Suspension) 20 reps
Goblet Squat to Overhead (KB) 20 lbs x30
Dumbbell Step Up 20 lbs x40
Rowing Machine "1000 m / 57 cal"
Deadlift (Barbell) 130 lbs x10 @ 7ish rpe
Low Ring Row (Suspension) 20 reps
Goblet Squat to Overhead (KB) 20 lbs x30
Dumbbell Step Up 20 lbs x40
mods, not for time
24:48 intermediate except box 16”
16:53 RX Plus-ish?
Male / 32 / 178lbs
275lb deadlift
30 lb wallball to 10 ft ceiling (used a slam ball as my wall ball, all I have)
24 in box jumps
butterfly pull ups on a rickety squat rack
Super hot, super humid, super fun.
Total Time- 16:32
Deadlifts- 225Ibs
Everything else RX
20 min 55 sec, 155 lb DL
115lbs barbell
18:05
At work today and don’t have access to all of the needed equipment for today’s WOD. Performed 260427 instead.
E3MOM Deadlift 10-10-7-7-3-3-3 reps
- 225 x 10
- 255 x 10
- 275 x 7
- 295 x 7
- 315 x 3
- 335 x 3
- 365 x 3
Well done and way to get in what you can!
Nice
23:59
Intermediate as written.
10 DL@275(10unbroken)
20 PU(10-10,Butterfly&Kip)
30WB@20med(12-10-8)
40BJ@24(Slow’nSteady)
1000mRow@4:03
40BJ@24(Slow’nSteady)
30WB@20med(12-10-8)
20 PU(8-7-5,Butterfly&Kip)
10 DL@275(10unbroken)
Took long breaks. But it was FUN.
Nice work! I was in that same boat with too long for breaks.
20:34
17:58 RX
Time: 17:34
275 Sumo Deadlifts
Went strict on pull-ups instead of kipping
20lb wall ball
24” box
Row: 4:11
20 pull up
30 12kg ball slam
40 20 inch box jump
1000m row
Etc.
18:58
15:49 (20” and 185#)
Rx 12:22
8k walk-90°+F😑too hot too soon, y'all.
20 BW glute bridges, back on bench edge & heavy band around knees, pause at top
20 pull-ups (assisted-stall bars)
60 wall-ball shots-10#
50 BSU-12 inch step
1,000-meter row (gingerly!) like 19 s/m...
2nd rd. BSU/WBS/PU as above &
20 alt single leg glute bridge + 10 BW GMs
15:17
So many amazingly fast times on this today! Fantastic, all!
Hell yeah, BG, still getting some good work!
Lots of work!
17:50
Barbell 85kg
Wallball 6kg
Rest as prescribed
13:53 Rx
26:45
♂ 245-lb barbell, 24-inch box, and 20-lb medicine ball to a 9-foot target
Wow. Way to rock that deadlift!
25lb kb thruster fir wall ball
25:11
14:23
💪🏽🏋🏽♀️
M33/205/6'
13:29 RX
225lb deadlift
24” box
20lb wall ball
800m row
185-lbs deadlifts, 2x18lbs dumbbell thrusters, 21" box
15:22
Kind of a bummer. I was pacing to 14:55 when I lost control, dropped the barbell, and had to reset.
Still an excellent time, Michael.
70# dbs (140tw) DLs
Band-assist PUs
15# (30tw) db thrusters
20 inch box jumps in GA sun
1000m row
Deadlift @56kg
Pull ups with band
Box step ups
Not sure how solid form was on pull-ups- going for speed.
Wall balls might have been only 9’
50 calorie row (about 850 meters)
24:39
Intermediate
Time: 11:23
14:27 Rx
-Echo bike 2,5Km-
Scaled DL weight
225#, everything else Rx
20:54
Oh man, that did not end up as well as I'd intended (20 min or less). I got through the first 3 movements ok but was crushed by the time I got to the 1km row. I restrained myself there a little (3:49) but the remaining work, especially the BJs, were about as smooth as 40 grit sandpaper.
A lot of excellent times today, well done everyone!
Nice work Lincoln!
Well done. I was using 40 grit on my mailbox the other day, and that’s exactly how this workout felt!
Haha, my whole life feels like wearing a 40 grit sandpaper suit about now! Still a fast time, LK! Especially at mostly Rx!!!
Way to grind through. This was be was deceiving.
Way to grind through. This *one was* deceiving.
15:52 Rx
Men’s intermediate
subbed thrusters, 20# DBs vice WBS
22:08
I see we aren’t going to taper before Murph…
Great job, Jim!
Awesome Jim!
Thrusters are a tough sub! Excellent!
Great work!
RX : 24.06
56 yo M/5'9"/149 lbs
21:18
scaled deadlifts to 185 lbs
RX with 1000m run instead of row.
28:00. Brutal today
11:20 Rx’d
No. Please tell me that’s a typo. If not (and I know it’s not), that’s Bruce Lee level of amazing.
Faster than a speeding bullet...able to leap tall boxes repeatedly...! Nice!
I share Jim's sentiment!
Wow! What they said!
I don't think anyone is touching this time, that is crazy fast. All unbroken movements I assume?
Geeeez
56M
18:46
rx reps, row and 24” box
scale 165# DL and 10# WB
24:37 did burpee box jump-overs instead of box jumps; hadn’t done any ground work lately, and just felt the need to do so.
I’m sensing a glutton for punishment in your genes, Christopher. Very impressive.
Favo will be proud, too.
Favo is SO proud! Jealous, but proud! Kudos for carrying the burpee torch whilst I convalesce!
That's dope, way to go!
100kg bb
Beginner option:
For time:
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-meter row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts
185- lbsbarbell, 18" inch box, and 20 lb medicine ball to a 9-foot target
16:49
10 deadlift 275lbs
20 pull ups
30 wallballs
40 box jumps (step downs)
50cal assault bike
40 box jumps
30 wallballs
20 pull-ups
10 deadlifts
50- 24” step ups instead of box jumps (I’ve had 9 knee surgeries)
RX 21:46 with better transitions and a mildly stronger 1000m I’m sure to break 20mins 🤔😉🫣
800 m run instead of row
10 DL 185#
15 pull-ups
30 wallball 16#
40 box jumps 24”
800m row
40 jump, 30wb, 15 pu, 10 DL
10 deadlifts
15 chin-ups
30 wall-ball shots
40 box step-ups
50 cal assault bike
40 box step-ups
30 wall-ball shots
15 chin-ups
10 deadlifts
16:46
35 lb DB’s
24” box
70kg barbell
everything else as written
Dl 145lbs
4:30 min Jump rompe
25:17
23:12
Rxd at the Y. Strict pull-ups. Stations spread out a bit.
16:59
DL: UB then 4-6 the second time.
PU: 5’s
WB: UB
BJ: 20-10-10
row: 3:48? Not positive on that one.
box jumps were way worse than I expected! Posted on yesterdays workout for good measure.
That’s kick arse, James. Agree…that box looked rather imposing in that second set.
Awesome!
Scaled to intermediate'ish
10 dl @ 185#
15 mostly strict pull ups
30 wb 20# 9'
40 step ups 20"
800m row
40 step usp 20"
30 wb 20# 9'
15 mostly strict pull ups
10 dl @ 185#
24:30
m/56/180
Definitely felt like a Monday morning wod....
Yes it did feel sluggish. Way to stick with it.
Iron Mike!
w/ PUs, SUs, & 185# barbell
13:18
16:54
14:20
60kg barbell
61cm box
6kg ball
intermediate
DB thrusters 25 lbs for the wall ball shots, no med ball
strict pull ups
22:18
17:55
17:59 rx
M45
Rx 25.37 min
rx19:38
10 dl
20 pull ups
30 wall ball
40 box jumps
1000m row
40 box jumps
30 wall ball
20 pull ups
1 dl