Today's WOD - 07/31

Today's WOD - 07/31

WOD 1 - EMOM for 16 min:

  • Odd minutes do 4 Hang Squat Cleans (60-65% 1RM)
  • Even minutes do 8 Box Jumps 30"/24"

WOD 2 - Row 100 Calories for time

 

77 comments (Add your own)

1. Dana L wrote:
60#, 24", 7:21

July 31, 2013 @ 11:46 AM

2. Colin wrote:
95# Squat Cleans, 30" Box Jumps
6:29 Row

July 31, 2013 @ 12:07 PM

3. Joann wrote:
63#, 20", 8:39

July 31, 2013 @ 12:09 PM

4. Ingy wrote:
155#,30",6:14
All legs, all day. Have fun!

July 31, 2013 @ 12:10 PM

5. Eileen N wrote:
65#, Step-ups, 6:47

July 31, 2013 @ 12:45 PM

6. Darryl wrote:
75# 24" step-ups 7:09

July 31, 2013 @ 12:48 PM

7. MiriamJ wrote:
75# w/ 24" box. Step ups on last 2 rds
7:44 row

July 31, 2013 @ 12:49 PM

8. Sue B wrote:
53#, 24" box - YEAH!!!
60 calories on Air Dyne - 7:04

July 31, 2013 @ 1:05 PM

9. tau hamilton wrote:
165# / 30" box / 5:19-row

July 31, 2013 @ 1:12 PM

10. Ari wrote:
65#/24"/8:11
FUN, FUN, FUN. loved it

July 31, 2013 @ 1:17 PM

11. ASK wrote:
155#, 30", 7:04
Smoked by the time I got to the row.
Fun hard wod.

July 31, 2013 @ 1:21 PM

12. Makeya wrote:
85# 24" box, Row 8:13

July 31, 2013 @ 1:22 PM

13. Don R wrote:
135#, 30", 5:38 row

July 31, 2013 @ 1:43 PM

14. Erin wrote:
Thanks for sparing the hands today! And huge thank you to Jeff & the 6:00 Fairfax class last night. #pullupsallday

July 31, 2013 @ 1:43 PM

15. CraigT wrote:
54#, Step-up on 24" Box, 5:42 row

July 31, 2013 @ 2:30 PM

16. Rob D wrote:
160
6:54 mile run

July 31, 2013 @ 2:40 PM

17. RichM wrote:
95#, 24", 7:19

July 31, 2013 @ 2:54 PM

18. Jude Collins wrote:
135#/30"/6:30 row
Fun one...

July 31, 2013 @ 3:05 PM

19. Chris P wrote:
165#, 185#, 195#
5:07

July 31, 2013 @ 3:08 PM

20. nicole R wrote:
75#/24"/8:58 row

July 31, 2013 @ 3:18 PM

21. KDS wrote:
65# (shoulda gone heavier)
24" (did the 30" a few times!)
6:23 row

Thanks for the help with the birthday burpees! And for the good, sweaty wishes! :)

July 31, 2013 @ 3:24 PM

22. don l wrote:
115,6:27

July 31, 2013 @ 4:58 PM

23. Josh J wrote:
echo comments on fun workout and saving the hands especially!

135#/30" / 5:45 row

July 31, 2013 @ 4:59 PM

24. Tami wrote:
53#,24",7:41

July 31, 2013 @ 5:51 PM

25. MaryBeth wrote:
65#/24" box/7:42

July 31, 2013 @ 6:34 PM

26. Bret K wrote:
95# (should've done 115#, easy to say now, good form work)
30"box
6:06 Row
Fun WOD. Happy Burpeesday Kate.

July 31, 2013 @ 6:50 PM

27. Gary B wrote:
95#
24" box
7:50

July 31, 2013 @ 6:59 PM

28. Lois wrote:
63#
8:30(argh!)

July 31, 2013 @ 7:58 PM

29. Lauren M wrote:
53# squat cleans... should've gone heavier, 24" box
6:37 row

July 31, 2013 @ 8:39 PM

30. terri d. wrote:
63#, 24" box, 6:53 row

July 31, 2013 @ 10:29 PM

31. dinaw wrote:
75# & 85#
24" & one round with 30"
6:09 row

July 31, 2013 @ 10:43 PM

32. nisha wrote:
did my first legit box jump
WENT light on the weight 32
row:9;30

July 31, 2013 @ 10:43 PM

33. Thavy wrote:
63#, around 20 inch stacked bumpers for box jumps, 9:30
Row time

July 31, 2013 @ 10:44 PM

34. youngs moeser wrote:
75# 24" 7:44 row

July 31, 2013 @ 10:44 PM

35. CT wrote:
75#/20/8:11

July 31, 2013 @ 10:45 PM

36. GabeSaclolo wrote:
115#
30"
No row (hard stop at 5:30p)

July 31, 2013 @ 11:04 PM

37. rob m wrote:
155#
33"
4:54 rowing

July 31, 2013 @ 11:08 PM

38. Blake wrote:
115, 30", 4:39

July 31, 2013 @ 11:12 PM

39. Jeff Jones wrote:
145# HSC, 30"
5:55 row

July 31, 2013 @ 11:15 PM

40. BradC wrote:
205#
33"
4:09 ROW

July 31, 2013 @ 11:26 PM

41. Katie R. wrote:
75# 24" box
8:43 row

July 31, 2013 @ 11:34 PM

42. Eicholtz wrote:
185#
33"
5:33

July 31, 2013 @ 11:42 PM

43. Joe T wrote:
125#
33"
4:30 row

July 31, 2013 @ 11:45 PM

44. jen t wrote:
53#, 24", 8:23

August 1, 2013 @ 12:00 AM

45. Kevin G wrote:
75#, 24", 6:48 row

August 1, 2013 @ 12:01 AM

46. Jason Kallivokas wrote:
135#
30"
5:25 row

August 1, 2013 @ 12:13 AM

47. Food Taken from Fridge wrote:
I am extremely disappointed in my Crossfit family that someone would have the indeciency to take food (~$60) that was not theirs out of the power supply fridge at Fairfax. I was unable to pick mine up on the normal Monday delivery until tonight due to work so I was very much looking forward to the paleo goodness. JeffT even confirmed that the food was still there as of this morning.

I only ask that whoever took the food either give it to someone in more need than they are (we are fortunate enough to afford this training) or return the remaining food to the fridge no questions asked.

I hope you do the right thing.

August 1, 2013 @ 12:33 AM

48. Bill H wrote:
135 / 5:51

August 1, 2013 @ 12:34 AM

49. Steph wrote:
65#, 24" box for the first time! 7:48 row

Fun WOD! :)

August 1, 2013 @ 12:40 AM

50. jaimee wrote:
85# 6:25 row

August 1, 2013 @ 12:43 AM

51. Justin R wrote:
165# HSC, 30" box

5:38 row

August 1, 2013 @ 12:45 AM

52. David r wrote:
165/185#, 4:48

August 1, 2013 @ 12:50 AM

53. Bill Monas wrote:
150#
33" Box
5:32 row

August 1, 2013 @ 1:06 AM

54. Joel D wrote:
185, 30, 5:08, should have done higher box jumps

August 1, 2013 @ 1:12 AM

55. Andy Y wrote:
115#, 30", 4:56

August 1, 2013 @ 1:23 AM

56. Heather A wrote:
53# for EMOM. 24" box
8:18 on the row.

Jeff- thanks for the morning instruction and the great direction at the 12 too.

August 1, 2013 @ 1:23 AM

57. Brutus wrote:
135#
30" Box
5:20 Row w/ Elevation Mask

August 1, 2013 @ 1:34 AM

58. Kristan G wrote:
#93; 24" Box


6:44 on the rower... just when I thought I was getting the hang of rowing :-(

August 1, 2013 @ 1:50 AM

59. Charlie wrote:
155#

30

5:49

August 1, 2013 @ 1:54 AM

60. BrianE wrote:
155/30" and 3:36 Row

August 1, 2013 @ 2:18 AM

61. Ross V wrote:
175; 5:27

August 1, 2013 @ 2:46 AM

62. lee wrote:
155, 165

4:20 row

August 1, 2013 @ 2:52 AM

63. Adam C. wrote:
155# /30'
Row: 5:51 (legs were noodley)

August 1, 2013 @ 2:53 AM

64. Gabby M wrote:
53#, 24" box

6:26

August 1, 2013 @ 2:55 AM

65. Matt Nuss wrote:
135#, 33in, 5:12 row

August 1, 2013 @ 3:11 AM

66. JayNowak wrote:
125 and 30"
4:51 row.

Rope climb work later.

August 1, 2013 @ 3:15 AM

67. Caroline wrote:
5 mile run before WOD

75# HSC and 24" box

1 hour of kickboxing

August 1, 2013 @ 3:23 AM

68. bround wrote:
85#, 24, 6:51...row should have been wayyyy better. tough to gauge rowing for cals b/c we don't do it often.

August 1, 2013 @ 3:28 AM

69. Jason B wrote:
105#, 30", 5:39

August 1, 2013 @ 4:00 AM

70. Maggie S wrote:
60#, 20". 7:49 row

August 1, 2013 @ 5:22 AM

71. Laura C wrote:
53#
7:58 row

August 1, 2013 @ 12:27 PM

72. Kirk wrote:
135x1, 165x5, 185x2

Didn't have time to row today...crazy schedule.

August 1, 2013 @ 2:33 PM

73. repine wrote:
135# only had a 24" box. 5:10 row

August 1, 2013 @ 4:37 PM

74. Christopher Bloom (Huggy Bear) wrote:
135/30"/4:38

August 1, 2013 @ 7:42 PM

75. Lindsey O. wrote:
265#
3:43 air dyne

August 2, 2013 @ 1:29 AM

76. Greg A wrote:
125#, 30" box
6:14 row

(Done on Fri 8/2)

August 2, 2013 @ 1:31 PM

77. DaveL wrote:
100#, 24" box (don't own a 30")
Row - 5:15 (103 cal - wasn't paying attention)

August 2, 2013 @ 11:32 PM

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