Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.
20 rounds for time of:
2 power cleans
3 box jumps
4 chest-to-bar pull-ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
Post time to comments.
Scaling:
Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.
Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.
Intermediate option:
20 rounds for time of:
2 power cleans
3 box jumps
4 pull-ups
♀ 95 lb and 20-inch box
♂ 135 lb and 24-inch box
Beginner option:
12 rounds for time of:
2 power cleans
3 box step-ups
4 ring rows
♀ 65 lb and 12-inch box
♂ 95 lb and 20-inch box
Coaching cues:
Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.
Resources:
The Power Clean
The Box Jump
The Kipping Chest-to-Bar Pull-Up
The Box Step-Up
The Ring Row
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Comments on 240916
142 Comments
M/50-54 🎅🏻
Intermediate. TT -> 34:06
Used 125lb, 13:00
20 RFT
2 PC 155lbs.
3 BJ 24”
4 Pull up
14:44
M/52/87
135#
Pull-up
18:39
M55/150
20 RFT-
2 PC's 115#
3 box jumps 24"
4 CTB pull-ups
16:51
Male 40y/1.73cm/82kg
20 rounds for time
2 power cleans 60kg/135lb
3 box jumps 60cm/24-inch box
4 C2B pull ups
Time 15:40
Rx’d
19:49
Rx 29:27
Rx 10:53
I rx’d it and finished at 13’34
Rx. 12:34
My Training on Sunday afternoon, September 22.
This Workout was programmed by Kristi and Patrick O’Connell.
10 rounds for time of:
2 Power Cleans 137 lb
3 Box Jumps 24 inches
4 Strict Pullups
I completed the WOD in 22:49 minutes.
https://youtu.be/9aY8dbzKTpw
27:58
M/57
115# power cleans, 24" box, C2B
18:45
M/38/6’/176#
Modified to:
20 rounds for time of:
2 power cleans
3 box jumps
4 strict pull-ups
165 lb and 24-inch box
Deo gratias
On Rx 185lb bar and C2B
31:07"
This was my 7 high volumen training in Rx, and was awfull and harder
finishednin 19:49
Conducted a 1.8 mile run prior to doing the work out. We did all 20 rounds with intermediate was a great work out.
M/31y/ 91 kg
Rx: 19:41
24:14
*155lb power cleans
*strict pull-ups
15:46
115lb
20"
RX: 17:25
Avg. HR: 168bpm
what a smoker!!!
18:13
20 rnds
40kg power clean
20” BJs
Pull ups
20 rounds for time of:
2 power cleans 40kg
3 box jumps
4 pull ups with thick band
17:17
38 / M / 5'9" / 140lbs
12 rounds:
35lb dumbbells power cleans x2
21" box jumps x3
Pull-ups x4
14:02
Pull-ups started hurting my shoulder, so I stopped at 12. I probably would have quit after 15 anyway, though, haha.
13:08 intermediate. Keeping the pull-ups strict was hard.
Intermediate scale, 11:53.
Much pain. Thought this would feel like Cindy, but would seem that power cleans and box jumps are higher power output than push-ups and air squats. I was feeling pretty rough
only halfway through. Started unbroken on cleans, but decided to do singles after only a few rounds. Singles with step downs on box jumps. Unbroken pull-ups until the later rounds, when I was losing the rhythm on the kip, so did a few 2-1-1. On the ground for a bit after this.
51m/5'10"/185
Awesome job Mel!
10 rounds in 11:50 of:
2 power cleans, 125#
3 box jumps, 20"
4 pull-ups
Intermediate: 17:49
Completed on 240917
Intermediate
18:12
135 is heavy for me but it was manageable. Did the first set of pull-ups as CTB but knew right away that might not be sustainable throughout. Full stand up and step down on the BJs. I could have shaved some time off in more light but the darkness at 0600 forced going a bit slower on the PC and BJ - had to get it in outside before the rain swept in.
Great WOD Kristi and Patrick, thanks! Welcome and I look forward to more.
Good job, Link!
intermediate
14’42”
16:57
Intermediate, BJ @ 21" bench
Nice work!
13:45 Rx. Shoulda went faster midway
Awesome Job!
Rx
Immediately after dinner 🤢
19:37
After dinner, YIKES! Great work though!
44 yom Rx 23:05
Way to go!!!
2 power cleans
3 box jumps overs
4 chest-to-bar pull-ups
♂ 185 lb and 24-inch box
Time: 14:22
-all unbroken
Very well done!
Nice work!
M 54/205/6’
Intermediate scale.
15:22.
Awesome Job!!
Took an off-cycle rest day today. Between the Silkies hike and 3 hours of moving more heavy things in the backyard on Saturday, and 4.5 more hours of backyard labor on Sunday, my body was saying “choose a rest day before the rest day chooses you”. This looks like a great WOD and I’m excited to give it a go.
Yes save it for later!!
17:54 Intermediate
GWU: Rolled neck w/lacrosse ball
Full Body Rot.
x2 30 JJs/10 Ring Row/10 KBS
SPWU:
Pullup WU/Practice
Box Jump WU
PVC CL Prog/ ^ wod weight
Cool Down: Banded Front Rack/Walk
NIce job!!
20 rounds for time of:
2 power cleans 2rds 95lbs BB, 1 rnd 30lb DBs, 17 rnds 35lb DBs.
3 box step-ups
4 ring rows
TT: 18:26
Great work!!
Rx’d: 14:54
Unbroken
Average time per round: 44.7 seconds
My first round was 29 seconds. Not sure what the slowest was, but able to keep a good pace throughout. I really liked this one. Thanks!
M/ 41y/ 172lbs/ 68”
Excellent, work; great time, Nick!
Way to go! Avg round of 44 seconds is awesome!!
Smoking today, CN. You clearly were not lollygagging in the transitions.
My man, that’s cookin, great job!
Thanks, y’all
10:50 RX
woof! Great workout
Fantastic!
Nice!
WOW Great work!!!
Fantastic!
24:57 Rx
43 to / 220lbs
Awesome Job!!
Great job!
Way to go!
24 inch box
Band assist pull ups
24:38
Nice Job Jesse!
120-lbs cleans, 22" box, pull-ups (not C2B)
16:04
Great job Michael!
Rx
20:11
Nice work Daniel!
Good job!
20rounds for time of:
2 power cleans-65# BB
3 box jumps-20 inch
4 pull-ups (toe assisted)
♀ 57 yo
15:25
A good dose, even scaled; nice WOD!
HI Favo! Awesome job! Way to get after it!!
Good work, Favo!
Well done Favo!
Intermediate 19:16
Great work, Jonathan!
Good job bro
Time: 24:52 (60kg, 24-inch box, CTB)
Woohoo! Way to go!!
intermediate
burpees instead of power cleans
21:47
Nice job!! Burpees are always a great option :P
M/54/70”/165
21:02
125#/24”/C2B
Awesome Job!!
20 round for time of:
- 2 power clean (70kg)
- 3 box jump (24 inch)
- 4 C2B pull up
Time: 33’19’’
Nice Work Marco!!
Last week's Jackie. Results there.
Kristi and Patrick, welcome! And thanks for programming for us...I'll try to jump on the bus tomorrow.
Thank you!!
Nice Jim!
17:18, ~52 seconds per round
Way to go Erica!
Nice work!
Nice work Troy!
Awesome!
Fantastic!
Awesome!
What I am calling "Intermediate Plus." I haven't done much CF lately, but this one was fun!
20 rounds for time
2 power cleans 165 lb
3 box jumps 24-inch box
4 pull-ups
Time: 18:57
Awesome!!! Nice job Alex!
Great jump back in!
20:15 Rx
Nice Job jean!
Excellent job @ Rx!
Way to go Madelina!
Beginner 12:41
Great Work Charles!
17:26
Awesome Tassio!
Intermediate 16:11
Nice Work Randy!
Intermediate
20:39
Awesome job Ben!
M 41 199# 69”
Rx 21:33
Great Job Anthony!!
Intermediate
15 min 21
Awesome work Gavin!
Intermediate Option
13:47
Nice Job Luis!
Well done!
155lb pc
22:12
Hey Jon! Nice work!
Hey Jon! Nice work!
21:40 Masters 55
Way to go Ralph, crushing it!!
Great work, Ilias!!!
Way to get under 20!! Nice job Maksym!
Intermediate:
19:53
Nice job Amedeo!! Way to keep it at under a minute per round!!
Nice job Amedeo!! Way to keep it at under a minute per round!!
Intermediate: 18:08
haven’t done much CF for a few weeks, loved this intro back in
Crushed it Mitch!! Glad you enjoyed it!
Beginner - 9:49
Nice Job!!
Globo wod: if a box isnt available jump to a bench or appropriately high platform (aerobic step things 10 risers per side plus top=24", 8 plus top=20 inches) , or sub broad jumps. Dumbbell sub for cleans 50/75lbs rxed, 35/50lbs intermediate. If your pullup bar isnt conducive to kipping sub strict pullups.