Thursday 08.30.12


For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump rope (or jacks)
25 Bench dips
20 Knees to elbows
30 Kettlebell swings, 15 lbs
30 Sit-ups
20 Hang squat cleans, 20 lbs
25 Back extensions
30 Wall ball shots, 10 lb ball
3 Pull-ups (give them a try, rest your feet on a chair if needed, try to lower down slowly)

Compare to 09.08.11

Happy Birthday Anna!

 Bartek Macek, Warsaw, Poland.


  1. 16:33
    Not bad considering this was my 3rd day and I'm about 100lbs overweight.
    I did step ups
    13 bench dips
    10 knees to elbows
    air squats instead of ball shots

    Man was it ever hard to get up off the floor after those back extensions.

    1. Actually, kettlebell was 53#, ball was 12#, and bar for cleans was 30#.

  2. 11:30
    step ups not box jumps
    no bar – leg lifts instead of k2e and no pull ups
    28# for the cleans
    jump squats – forgot to get the ball out

  3. 8:52
    3 pull ups to my lips only

    Compared to 11:40

  4. 9:02, with a few improvs since i have no pull up bar or kettleballs.

  5. 12:26
    Good to be back after being sick for two weeks. But it feels like I've been gone for two months! That wod just about killed me! I don't have a bar so leg lifts for kte and full push ups instead of pull ups

  6. 7:42 compared to 10:56
    10 lb kettle
    8lb ball
    Pullups unsuccessful… Maybe some day 🙂

  7. 18:51
    Had to walk all over my house to get this one done, tripping over two toddlers as I went.

    step ups
    knees to belly
    10 lb kettle ball
    8 lb wall ball
    pulled up about 1"

  8. 1st day back to work 🙁 (I'm a teacher)…Got up early to do this at 6:30. Killer! Too Early!!!! 🙂 But I'm done for the day!!

    about 14:00 – my watch died at 12:45 and I am guessing how much longer I was working with 3 things to go.

    Loved this one!

  9. 14:08, boy PU, subbed leg lifts for KtE, subbed DB thrusters for wall balls (20# total), did 10 "pull ups" on the ground with band.

  10. Hi! I'm a newbie – Sandy. DOB 5/15/79

    13:30. Holy box jumps! I'm in LOOOVE with your blog and am so excited that CrossFit has come to my living room!! Thank you so much!!!

  11. 3 mile run

    then 13:20 with-
    all boy
    35 lb hang squat cleans
    a few extra jacks.
    the rest as Rx

  12. Hello
    I'm new as well. Recently discovered your blog and I too am in LOVE!!I This workout was great! Thank you so much!!

  13. 11:37
    Girl push ups
    2 stairs for box jumps
    KTE are not pretty but getting better!!

  14. 10:10 (compared to 11:35 in September)
    Boy push-ups. Got halfway up on my pull-up, so I switched and did 3 chin-ups instead.

  15. 11:17
    30 lb clean
    3 chin up attempts….only got one and not from a hang.

    Compare to 13.23.

  16. 12:31— mdidnt get to do it on my bday due to festivities, but finally got to it!!! Killer cake workout!!!

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