Saturday: 120707

Posted: July 6, 2012 by Sarah Mills in WODs
Tags: , , ,

Gonna be a HOT one tomorrow, guys! It’s been a terrific week programming for you and, closing out this little run of mine with a run+ crazy metcon WOD for you! I throw at you a WOD that I don’t think we’ve done in it’s Rx form before at Hammer Down (we’ve done a rowing Kelly way back in 2010). Have fun with it and I’ll see you on the weekend!

Five Rounds for time
Run 400 meters
30 box jumps (24” box)
30 wall ball shots (20# ball)

Post Time to Comments.

Compare to: 100302

  1. Leigh N says:

    8 am open – switched to 9….Looks crazy hard!

  2. Min says:

    Sorry , just woke up, won’t be able to make the 7 am class.

  3. Tom R says:

    My 8 am is open

  4. Eric says:

    31:55 – Mod rower for run, 15 pulls for box jumps

    5 pushes for last 5 pulls – Left hand was a bloody mess

  5. Atacan says:

    My 9am is open. Gotta go into work.

  6. Thi Pham says:


    Did first 2.25 rounds Rx then the back starting acting up. Switched to DUs and pullups for run and wall balls, but the back just got worse. Too much volume this week and not enough rest and stretching.

  7. Casey says:

    34:18 Rx

  8. Alaina says:

    Did not finish. That was a tough one and a hot and sweaty mess!

    Needed 13 box jumps (step ups) and wall balls to finish 5 rounds.

  9. Joe says:

    33:43 Rx

    Another killer WOD. Great programming this week sarah!

  10. Katelyn says:

    24″ step ups
    16# wall balls
    Holy hot!!
    Thanks for letting me finish past the cap😉

  11. Monach says:

    36:41 WB sqts/ mostly step ups rds 3-5.

  12. Laura Anhalt says:

    DNF 4rds+400mrun+20boxjumps

  13. kase says:

    there was no place for all the sweat to go!
    41:45, 20″ step ups, 14# wb, row for run

  14. Matt V says:

    28:13 rx

  15. Lynda says:

    Crossfit Rochester
    4 rounds Tabata of:
    wall balls 14#
    SDHP 55#
    box jumps 20 in
    push press 55#
    wall balls 14#
    SDHP 55#
    box jumps 20 in
    push press 55#

    1 min rest b/w rounds

    214 reps

  16. Wooster22 says:

    36:19 (row for run/20″box jumps/16#wb)
    Holy “Kelly” is all I have to say-killer!
    Great WOD’s this week Sarah!

  17. DNF – row for run, 24″ bj, 20# wb, 4rds+300m

  18. Leigh N says:

    32:55 = 20in box/16# WB

    Killer x 10!!!!!!

  19. dan says:

    32:57rx – loved the heat

  20. Evva says:

    36:06 – 15 reps in stead of 30 for 5 rounds; 24″ box and 20# ball

  21. Tom R says:

    29:30, that was very challenging with the heat.

  22. Jean says:

    DNF, 4rds + 200m RX

  23. Rich C says:

    4 rounds RX + 5 Run

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