CrossFit Service Cup, Workout 3
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball
Time cap: 25 minutes
Compare to 201113.
Post times or rounds/reps to comments.
Scaling:
Today's workout is the final 2024 Service Cup workout in honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown who died on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer.
This workout is a grind that rewards a consistent and steady pace. Aim to complete each round in 5 minutes or less. The load of the barbell should allow you to perform at least 3 unbroken deadlifts every time you pick it up. The prescribed load of the medicine ball has been adjusted from the original workout to make it more accessible for the Service Cup. If you are not signed up for the Service Cup, feel free to use the original load for the wall-ball shots (20/30 lb). Work hard and have fun.
Intermediate option:
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-inch box, 95-lb barbell, and 10-lb med ball
♂ 24-inch box, 135-lb barbell, and 14-lb med ball
Beginner option:
3 rounds for time:
440-meter row
10 box step-ups
10 deadlifts
10 wall-ball shots
♀ 12-inch box, 55-lb barbell, and 6-lb med ball
♂ 20-inch box, 75-lb barbell, and 10-lb med ball
Resources:
Rowing
The Box Jump
The Box Step-up
The Deadlift
The Wall-ball Shot
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography at CrossFit Shapesmiths in London, England.
Comments on 240610
134 Comments
4 rounds + 451 reps of
440-meter row
10 box jumps, 24"
10 deadlifts, 185#
10 wall-ball shots, 20#/10'
22:20 Rx
25:56 RX
M/41/5’9”/195#
22:19
Intermediate but subbed 26.4 cal bike for row and ceiling is only 8’ high
M/51/149
135-24"-14#
1:06
17:41
Intermediate
22 cal assault
20# ball
24 inch box
135 dead
all UB
55/M/172/5’9
M/38/6’/171#
25:55
Rx for 201113
Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.
Intermediate option:
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
24" box
60kg deadlift
6kg wall ball
20:20
M/33/5'7"/218lbs
Kelly Brown - 5Rds (27:24)
Row 440m
BoxJumps 24in 10
DeadLift 135lbs 10
WallBall 14lbs 10ft 10
Did this one a few days late. Hip still feels off. We'll see how tomorrow feels, but not looking good after pushing this one.
Rows got progressively slower. Struggled with redlining multiple times this workout. BoxJumps were tough as well, and took a good break beforehand to power through. DeadLift and WallBall were easy and unbroken, just residual redline from row and jumps.
This one was a tough long time domain (20:00+). Engine is strong but bones and weight holding me back. Need to lose weight and relieve my hip tension/impact. Hopefully, tomorrow I'll be able to throw down Randy.
Row subbed with 44 reps of SDLHP (16kg)
Deadlifts at 64 kg (max available)
Shots subbed with thrusters (16 kg)
=> 25 min
Warm up
strenght:
WOD: Kelly Brown:
time: 40’ 12’’
18:33 rx
37 / M / 5'9" / 140lbs
4 rounds for time:
440-meter row (water rower)
10 box jumps, 20"
10 deadlifts, 95lbs
10 wall-ball shots, 14lbs
20:32
Intermediate
Subbed 0.3 mi biking for rowing
19 min
Intermediate option:
28 min
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
W: 20-inch box, 135-lb barbell, and 10-lb med ball
23:25.05
Completed on 240612. Scaled
5RFT
440m row
10 BJ (24")
10 DL (185#)
10 WBS (20#, 10')
23:32
Stopped caring about the clock as it became a just-finish effort.
Compare to 201113: 5RFT
400m run
10 tuck jumps
10 DL 185#
10 WBS 20# ball 10ft target
21:12
That's still a great time; this is one that looks easier "on paper" than in practice.
M/40
18:35 (Intermediate)
22:18 as RX’d.
The first 3 rounds felt great. The last 2 were hell
Well done!
M52
Rx 23:10
21:28
440
10 20" box jumps
10 deads @115#
10 wallballs @ 20#
42 YOF 207 lbs
Beginner option:
3 rounds for time: (Did 4 rounds)
440-meter row (400 m jog/walk)
10 box step-ups (box jumps)
10 deadlifts
10 wall-ball shots (10 lb)
♀ 12-inch box, 55-lb barbell, and 6-lb med ball
I felt pretty good during this one! I expected it to be harder than it was, but it was still a great workout!!
Time was 32:32
Good job; lots of work in this one.
I missed Training for job!!
22:59 scaled. 185lbs deadlifts. The rest RX.
Intermediate (messed up the order - did row, deadlift, box jump, and wall ball)
21:14
M 54
80kg deadlift
26 cal assault bike
30 inch box jump
9kg wallball
35:48
19:16 intermediate. @ globo gym so wall ball shots with 6kg dumbbell
M 53/195/6’
#20 wall ball not a #30. So not everything else rxd.
M 53/195/6’
Scaled the deadlifts to #185 everything else was rxd.
21:38.
23:18, Scaled, 20" box, 135# DL
Beginner: 14:09. 1k run 5:15
m/67/5’10”/172
–post minor stroke 10/22
21 mins
400m row
244lb barbell
24 in box jumps
18lb wall balls
completed 4 rounds total with 1 extra row before i hit 25 min. that kicked my butt.
Matt
3+150m run
400m run (1:53/2:06/2:07)
225# DL
30” box
20# WB
6:11+1:15 rest
7:27+1:18 rest
7:52+ :15 rest
Holly
4+8 (400m run + 8 box jumps on round 5)
400m run
140# DL
24# box
14# WB
54 yo M/ 5'9"/ 151 lbs
Formal VO2max test (on treadmill) 46.6 mL/kg/min
rest 7 hours then
19:07
Intermediate scale except wall balls with 20 lb med ball
5 round for time
440-meter row
10 box jumps 18 in
10 deadlifts 50 kg
10 wall-ball shots 19.8 lbs.
5 round for time
440-meter row
10 box jumps 18 in
10 deadlifts 135lbs.
10 wall-ball shots 20 lbs.
19:22
Kicked my butt.
5 rounds of:
500m row(trying to compensate for my rower)
Box & DLs as Rx other than taking a spill in round 3 😖
10 wall balls using a 50lb sandbag to ~9' ceiling
21:08
You were throwing a 50lb sand bag?!? That’s some badass shit!
What the what, that's awesome!
M/47/6’4”/224#
intermediate
18:28
Great job!
Completed 4 rounds in the 25 minute time cap.
225lb deadlift
20 lb ball to 10 ft target
24 inch box jump
RIP Mrs. Brown
Rx’d* (with 20lb ball as posted today): 24:27
I missed that it was supposed to be a 30lb ball. Stilla killa.
201113: Subbed 440m run/ 20# WB: 24:53
Good work!
Good work bro!
27"
dL 60kg
Air Squat jump
24:45
M / 5'7 / 21 / 195
Kelly Brown - Intermediate option
5 rounds for time:
440-meter row
10 box jumps @ 24 inches
10 deadlifts @ 135lbs
10 wall-ball shots @ 15lbs
TIME - 19:57
Good work, Hunter
Very well done!
!!!!
Daaannnggg!
Row 440
Box 24
DL 110 kg
WB 20 lbs
That’s nuts!
Wow!
27:32. Cages bend CG. Subbed 400m hilly run for row, used 24” drainage wall for BJ, 150 DL, and 40lb DB thruster for WB. Great workout and Semper Fi!
Intermediate
440m row
60cm box
90kg deads
7kg wall
24.41
DNF 25 Min Time Cap, 2 Rounds + Row and 10 Box Jumps
3 rounds for time:
350-meter run
10 box jumps
10 deadlifts
10 wall-ball shots
24in box
135lb bar
11lb ball
15:18
DL: 85kg
Intermediate scale
25:59
61/5’8”/154
135# seems excessively light compared to a 275# Rx. Should have been about 185#.
201113: 25:15 with 24” box, 215# DL, and thrusters with 20# DBs
Peace to Kelly’s family and friends. She sounds like an inspiring person.
Intermediate Option
16:23
Very fast still!
23:26rx
5 tours
110lb barbell deadlift
21:30
135.5-lbs deadlifts, 24" box, 2x 15-lbs dumbbell thrusters
19:11
42/m/509/170
intermediate 23:33, used 20 medicine ball.
M/49/6'2"/185#
Kelly Brown
Scaled/modified to
5 RFT
440m row C2
10 - BJ's 30"
10 - Trap bar DL 225# (FROM)
10 - Goblet thrusters 44# KB
23:24
***And I thought mainsite scaled the intermediate level to much...hahaha got me!
Rx 26:44
Great work, Jonathan
Had to make substitutions for gear on hand, cause girl just wants to workout.
1.35mi Buy In - Treadmill Intervals
Total Time 5 Round: 33.33.33
Row changed to 400m run
10 x Box Step Up
10 x Deadlift w/ 16kg KB
10 x KB Thruster 8kg KB
M- 53/ 5'7 / 210
Intermediate scale
24:53
Scaled-row 440 m./10 box jumps-24"/deadlift 135#/10 netball cleans plus 10 seated shots 14#.
60cm box, 80kg barbell, 9kg ball
24:53
23:52 RX
Awesome
Beginner option 14:47
Rx. 30lb wall ball shots
-21:50
Awesome!
Damn!
In memoriam :CrossFit Kids Seminar Staff Flowmaster Kelly Brown:
5 rounds for time:
440-meter row-C2 damper @8
10 box jumps*step ups-24 inch box
10 deadlifts*115#
10 wall-ball shots*20# ball
20:53
F:55-59
That's still really fast even with the scale, great job!
Rx - 23:42
Good job!
Very nice, Kent
24:56 4 rounds complete, average lap time is 6:20. 255lb DLs. everything else RXd.
Rx'D, 24'18"
hard work
Did Daniel from 240607, results there. Playing catchup since my travel all last week only allowed for the 1 run - Randy tomorrow.
23:58-225 DL, 24 inch box jump, 20lbs wall ball
Way to stick it out!
Hell yeah
Rx - 23:36
Nice work!
RX 😵
Well done!
Good time
5 rounds complete - 23:33
5 rounds for time:
1 KM Echo Bike
10 box jumps
10 deadlifts
10 wall-ball shots
♂ 30-inch box, 225-lb barbell, and 20-lb med ball
m/39/241
Great job!
22:16 Sx. #95 and steps ups
RIP Kelly Brown
peace to your family.
Scaled to
135# trap bar dl handles down
9' wb 20#
else as rx
23:51
m/54/175
For my compare to, I had no business doing 185# dl (ego got in the way)
compare to
Scaled to women's rx'ish (9' target for wb)
32:31
m50/175
Solid!
Good work, Mike
Rxd at the Y.
23:45.
Nice!
Nice Work!
Great job!
Awesome
Rx is 30 lb medball for men and 20 lb medball for women.
Yep.
Rx: 20:38
Round times
R1 | 03:42 |
R2 | 04:18 | +36 s
R3 | 04:23 | +5 s
R4 | 04:21 | -2 s
R5 | 03:54 | -27 s
Ø 04:07
That’s flying Jean!
Great Job!
Very well done!
5 rounds :
- 440 meter row
- 10 box jump 30' inch
- 10 deadlift 264,5 lbs ( 120 kg )
- 10 wall Ball 20 lbs ( 9 kg )
24'50
Globo wod: subs for row are 44 Sumo deadlift high pulls 35/45lb bb or 15/20lb dumbbells, 25 calories assault or echo bike, or 350m run. Dumbbells sub dumbbell deadlifts 75/100 lb dumbbells. Sub for wallballs are dumbbell thrusters 20/30lb dumbbells, based on a 20/30lb wallball. Box jumps sub are broad jumps 30/36" if a stable platform isn't available.
Thank you!
Rx: 4+192m
M/50-54 👨🏻🦳
Modified intermediate. Subbed Row to 25 GHD SU.
4:44
4:52
5:21
5:25
4:49
TT->25:11
32:49
(4 rds @25:00)
5 rounds for time:
440-meter row
10 box jumps 24in
10 deadlifts 110lbs
10 wall-ball shots 4kg
20:10