30 med ball wall ball cleans (bookend)
3 rounds
200 meter run
25 box jumps 30/24
30 med ball wall ball cleans (bookend)
Coach’s Notes: The med ball / wall ball combo is nothing more than a med ball clean followed by standing up with maximum hip extension into a wall ball throw. Catch the ball high like you normally do in a wall ball, then resetting the ball back to the ground to begin the next rep. The clean/wall balls are bookends…. do them before and after the 3 rounds of run and box jump.
Post time to comments:
To clarify, is it the following?
3 Rounds of:
200 meter run
25 box jumps 30/24
30 med ball wall ball cleans
Awesome jump, Carol! You look so excited.
RW – I think the clean/wall balls are bookenders to the 200M & box jumps (like the 440M runs bookended the jump/pushup/T2B last week)
Should have noted that the med balls are “bookends”. I’ll update the WOD.
Carol!!! Woo-hoo! Great jump! We can just call you Tigger.
Carol, awesome jump!!! That’s fantastic…
mighty impressive!
that is a mighty fine jump!
C woman, seriously? YOU ROCK!! that mound was half your height…I love your face when u got to the top
so cool….
13:42 Rx
17:51 (20 inch box but 24 def do-able)
12:27 Rx
64 burps w my friend KT
63 sunday burps
14:47 (12# ball and 24″ box jumps)
64 burpees
CrossFit Kids WOD:
Run 200 M
10 Toes to bar (or as close as possible)
Run 200 M
10 Supermans
Run 200 M
10 Knees to Elbows (or as close as possible)
Run 200
10 Good Mornings, pvc
10:25 minutes.
16:42 Rx
12:24 / 20 inch box
17:25 (10# ball and 24” ‘steps’)
14:46 Rx nice work everyone
10:12 rx
63 Sunday Burpees
64 Monday Burpees (later today)
11:22 Rx
64 burpees
Great working out with Wolf, Sal and Coach T
Glad to have you back Todd…..we missed ya!
you smoked that WOD wee Ali! Nice job girl.
upside, wked w 24″ box, 16#, tho true turtle today…18: something…great company, thank goodness
16:15 box step up instead if jump up
14:07 Rx
believe it or not, first time doing 24# box jumps in a WOD (non step-ups). (always room for improvement!)
You did great this morning, nothing less than 24″ now and no step up’s!!!
15:35 Rx .. very believably, my first time doing 30″ box jumps. Wowzers. My thanks to Kevin, Timbo, and Drew-ifornia for giving me a target to chase.
Nice going Stamper guy!
Nice one brother!
17:27, 30″ Box. Slow on the bookends, but learned a ton today! Great fun to be back at 10:30.
welcome back Dina!
63 & 64 burpees, Sun/Mon
Modded bookends to 50 medball cleans, 2 x 30″ box jumps, 1 x 24″ – props to all who helped get me through the last 25 medball cleans, things where gettin hazy there for a while
Of course in my dive to sweat angel position I couldn’t see what my time was, but I got to work on time so it couldn’t have been that long.. ish..
22:22 Rx
Killer WOD!
way to go with the dirty-30…!!
Bring on the 36″!
super duper 30 Rich!
9:54 Not quite Rx’d 20# ball, 24″ box
10:22 10#ball, 24″ step up
18:39, 16lb ball/24 Box
Not a fun time!!
Come on – That was a blast! You did great!
16:24 14# ball x 15 reps, 20″ step
5 rounds of 3mins work 1 mins rest of
5 deadlifts
5 hang squat clean
5 push press
5 front squat
2 x 25kg (55 pound) Dumb Bells
Managed 8 full rounds in total. Worst thing was the push press, triceps still a bit tender
12:17 rx
63 burps with my friend Timbo
my bad 64
9:17 with 20# wall ball and 24″ box. My wife Terri also did it at 11:53 with 15# wall ball and 24″ step up.
13:49 20 inch…legs and arms still toast from Sat and the 10 mile run yesterday. Burped also but took a long time.
Modified…
Row for run
GHD’s for box jumps
16:23
14:06 with 20# ball and 30″ box.
14:05 24″ box, 20# ball.
16:25 – 20″ box, 14# ball
17:58 – 18/20″ mixture of jumps and step ups, 14#
17:22
14# ball and step ups
Kiersten: 19:30
0# Princess ball
step us on Ariel stool
ran faster than her mom
step ups I mean
13:43 – MOD WOD – 60 #16lb med ball airsquats as bookends. 20inch box jumps.
13:45
20#
24″, 24″, 20″
14#
19:35 but I RX-ed!!!
16:52 24″ box, 20# ball
15:59 Rx
Is there any rule that says the box height can’t be higher than your inseam?…lol…just curious.
12:46 with 24″ box, 20lb ball
12:55 RX
14:48 20″ step ups and 16 lb. ball; row for run
17:15 RX
13:59 rx
17:00 24 inch box