For time:
400-meter run
Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs
Then,
400-meter run
♀ 24-inch box
♂ 30-inch box
Post times to comments.
Scaling:
Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.
Intermediate option:
For time:
400-meter run
Then,
5 rounds of:
10 knees-to-chests
10 box jump-overs
Then,
400-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
200-meter run
Then,
5 rounds of:
10 hanging knee raises
10 box step-overs
Then,
200-meter run
♀ 12-inch box
♂ 20-inch box
Coaching cues:
During the box jump-overs, land low on the top of the box. Then begin to pivot on top of the box and step down. This pivot sets you up to face the box as you step down and go right into your next jump.
Resources:
Running Position Drill
The Kipping Toes-to-Bar
Box Jump-Over Variations | CrossFit Movement Demo
Box Step-Over | CrossFit Movement Demo
Kipping Hanging Knee Raise | CrossFit Movement Demo
Find a gym near you:
View the CrossFit map
Comments on 241119
110 Comments
10:06 RX
M/42/5’9”/195#
M56/150
400m "run"
Then 5 RDS of;
10 T2B, 10 box jumps 24"
Then 400m "run"
10:44
9:20, subbed 400m row for run and used 24in box
black box
14:59
Subbed 500m Row for Run
12:46
Intermediate
12:04
M/57
Rxd 13:33
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M/38/6’/175#
12:11 Rx
Deo gratias
Rx : 10'58"
Beginners scale
11:13
55 yo M/ 5'9"/ 151 lbs
14:41
scaled to 28 inch box
Intermediate 11:03
M/164/61/5’8”
12:17
M 54/205/6’
Subbed 500m row for the run and k2e for the t2b.
10:32.
11:22 Rx
10:33, GHD sit ups (as T2B substitute)
Rx’d: 9:34
Unbroken sets
https://youtu.be/i0ddeMBvIP4
My Training on Tuesday night, November 19.
For Time:
400 meter Run = 2:30 minutes
Then,
5 Rounds of:
10 Toes to Bars
10 Bok Jumps
Then,
400 meter Run
I completed the Workout in 16:29 minutes.
M/45/145lb
8:50 RX
11:08
12:52 RX
18:55
RX: 10:45 - broke last two sets of TTB into 2x5 each
Rx 9:29
RX 9:03
used the Air runner for the runs. I loved this one👊🏿.
17:25
did rowing instead of running and since I‘ve been recovering from a light hip / lower back injury, did only 24“ box jump overs
Rx 10:37, runs on the trueform
Might have gone sub-10 if I didn’t have to catch my barbells mid workout -_- don’t ask. Went unbroken on the TTBs though so that’s exciting.
Rx 11:53
tiempos de ronda
R1 | 03:05 |
R2 | 01:39 | -86 s
R3 | 01:15 | -24 s
R4 | 01:19 | +4 s
R5 | 01:44 | +25 s
R6 | 01:41 | -3 s
R7 | 03:21 | +100 s
Ø 02:00
Tiempo restante: 00:01 = 14:05
For time:
400-meter run
Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs
Then,
400-meter run
♀ 24-inch box
♂ 30-inch box
27” box
11:25
54 yo, intermed, 10:09, hang knee raise, 20" box
500m row
5 rounds of:
10 hanging knee raises
10 box jump-overs (20”)
500m row
8:53
11:59 time
1200m echo bike
5 rounds
10 knees to chest
10 box jump overs 24 inch box
1200 echo bike
Rx 7:22
7:45 Intermediate
24cal Echo
5rds
10 Knee to Elbows
10 Box JO (24”)
24cal Echo
Rx
11:03
Treadmill @1%, jump up and pivot off the 30" box
Still feeling Linda...
M/35/229lbs
For time: 10:50
400-meter run
5 rounds of:
10 knees-to-chests
10 box jump-overs
400-meter run
24-inch box
9:35
9:51
Subbed run for 400m row
12:20
intermediate
400 m Run (10km|h treadmill)
5 rounds
knees chest
50cm box jump Over
400m Run 12km|h treadmill
M50/77kg/179
16:30
RX 12:00
M/56y/185cm/85kg
For time
1000-meter run
5 rounds of:
10 leg raises
10 jump squats
1000-meter run
14:55
Wanted to do Joe in celebration of Joe Lengel’s life, but after 1 round and Linda yesterday, the body said “no.” So…
500m row, then
5 rounds of
10 TTB, arms in straps
10 box jump overs, 24”
57 single unders
then 500m row
18:01
Rest in peace Joe, knowing you changed many lives. And beyond me why Joe doesn’t have an official workout named in his honor.
Nicely done Jim! I like how you added the singles in. Like you, parts of my body were not going to sustain both today, but I also did my workout before seeing Aaron’s post so didn’t manage to adopt any of it like you did.
Great job, Jim, nice incorporation of the 57 singles too!
Rx 12:57
Then 4 mile run 34:58
Great job!
Excellent @ Rx !
500 m row (C2-damper 8)
5 rounds: 10 KTC/10 BSO -20 inch
500 m row "
10:22
1 hour rest then:
"Joe”
10 Thrusters 45#
10 Bar facing burpees
10 Pull-ups-jumping
119 single unders
(10 rounds)
32:48
In memoriam: Joe Lengel Jr., rest easy.
Good on you today, Favo.
Thank you Favo! My dad loved grinder workouts, appreciate you joining!
Awesome stuff Favo!
Thanks, guys!
Aaron, those are my favorite too & it was my honor to participate!
12:52 Rx
400 m run
5 rds of
10 t2b
10 30 in box jmp over
Then 400 m Run
55M/70”/165
14:01 Rx
Beginner option:
For time:
200-meter run
Then,
5 rounds of:
10 hanging knee raises
10 box step-overs
Then,
200-meter run
13:21
42m 68" 215#
Subbed 500m row.
30" box
15:28
Nice work!
Rx w/20in box jumps
12:43
M40 intermediate 9:32
M 41 202# 69”
400m run, T2B, 24” box jump overs, 400m run
12:32
Awesome!
Crazy fast!
Rx: time 15’06’’
Scaled/subbed
500m rows for runs and 24" box
13:45
Could have shaved time by doing KTC vice TTB but after the first round with TTB I decided to stick with that. Rows were 1:42 and 1:40 respectively - not sprints but definitely an uncomfortable pace. Full stand up and step down on BJO. The knees were not going to accept a 30" BJO today.
Great time with TTB!
RX
Great!
Rxd at the Y. Air assault runner.
12:30
Body felt a little rusty and rickety after yesterday’s workout!
No kidding. My mid back and traps are fried, but in a good way.
400 meter run
10 high knees
10 box jump overs
400 meter run
Scaled/modified
9:04
500m row
5x
10 hanging knee raises
10 box stepups 24”
500m row
7:31 (83% of total time) at threshold pace (zone 4)
13:00
After yesterday my legs were toast! No 30in box. Rx with 24in box. Time 19:18
After yesterday my legs were toast! No 30in box. Rx with 24in box. Time 19:18
14:10
400-meter run
Then,
5 rounds of:
10 ghd
10 box jump-overs
Then,
400-meter run
♂ 30-inch box
17:39
Awesome!
12:20 Rx
12:20 Rx
"Joe”
10 Thrusters 95#
10 Bar facing burpees
10 Pull-ups
57 Double unders
(10 rounds)
Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.
"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.
It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012
My thoughts to you & your family on this sad anniversary of a tragic day. Thank you for sharing your story & your father's words & for honoring his legacy in this way, which gives many a chance to do the same. I'll be adding this to today's WOD later.
Thoughts to your and your family. I would be right there with Favo doing this in conjunction with the WOD but alas the knees nor time will comply today. I feel HQ should program this every November 19th.
I tried, Aaron, but couldn’t do it today. I hope you and your family have found some level of peace after this senseless violence and loss.
Thank you Jim! We are well and have found peace. Appreciate your thoughts.
Thank you Jim! We are well and have found peace. Appreciate your thoughts.
Thank you Lincoln! Yes, this one definitely pounds the knees!
Male 36y 180cm 88kg
RX’d 9’13”
Awesome!
intensity scaled to nasal-breathing
volume scaled to 50%
Did one box jump to 39in / 100cm just to try.
too much going on currently, so I need to scale aggressively on order to not get sick
Well done given your constraints!
M/50-54; BJO 24”; 15:21
11:50 BJO 24inch
Great job!
Intermediate 8:13
Really fast, nicely done!
That’s blazing.
For time:
400-meter run
Then,
5 rounds of:
10 knees to chest
10 box jump-overs 24in
Then,
400-meter run
10:47
Great work!