Monday 10.21.13


4 rounds for time of:
22 Burpee pull-ups (do a burpee, jump to a pull-up)
22 Front squats, 40 lbs
Run 200 meters with a 10 lb weight ball or dumbbell

Demo: front squats with dumbbells

Post time to comments.

This WOD is in honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, who died on April 22, 2012, in Paktia, Afghanistan, when enemy forces
attacked his unit with an improvised explosive device. He is survived by
his wife Debra, son Austin, parents Carolyn and Paul, and brother

no caffeine
no soda 
fruit or veggie snacks


  1. 16:11
    burpee to vertical pull (do not have a pull up bar)
    15# med ball on front squats and run

  2. 23:40
    burpees w/ pull ups
    20# squat
    5# hand weights for run
    Had to stop a few times to catch my breath!

  3. 22:20 pull ups using total gym , 45 lbs squats, 10 lbs run. I had to stop lots of times to catch my breath! Great workout!

  4. 26:17
    Burpees with no pull up
    30# front squats
    10# for run
    Lots of needed breaks. Cold air burns lungs. Great workout.

  5. 26:35

    Burpees with jumps
    20# dumbbell pulls (pull-up replacement since I don't have a bar)
    40# squats
    10# run

    Welcome to Monday!

  6. 18:19

    1st round burpee w/ jump. Last three rounds with piush ups. 40# squat. 10# run.

  7. 27:45 with 8# and pull downs. Burpees were harsh and squats were butt to nowhere near floor. But still, completed all four rounds and in under 30 min which was my goal.

    Was just as hard as I thought it would be.

  8. 26:06
    22 burpees followed by 22 75# assist PU
    10# ball during run, overhead half of time

  9. Hiit mamas northglenn
    Shawntae 30# kb squats-burpees and pu separate 29:22
    Sharadee 30# pu/bp together 25:17
    Karissa 30:08 45# bp/pu sep
    Robyn 45# bp/pu sep 22:15

  10. 19:06 w/ 100 jumpropes for each 200 m. run. Otherwise as rx'd. Those 20 lb handweights were seriously heavy this morning. Whoa! The best part: I MADE IT THROUGH THE WHOLE THING!

  11. 23:00
    25# squats
    6# on run

    HARD! I was doing these workouts this spring, but never posted my time. Just started up again last week and it's my first time posting.

    LOVE the workouts!! Thank you so much!

  12. Loved this!
    Did't time.
    40lbs, 18 kg front squats
    13 lbs, 6 kg run.
    The running feels so good in my abs 🙂

  13. 26:44

    It's been a long time since I've done Cross Fit. It felt so good!

    Regular burpees, no pull-up bar.
    30lbs during squats.
    5lbs in each hand, although I forgot twice.

  14. 34:39
    As rx'ed
    Used a box to jump onto bar for pull-up.
    Had to put son back to bed twice and one more interruption. Probably at least 5 minutes not doing the workout.

  15. 22:46 Burpees only – no pull up (I'm ashamed to say it, but I was too prideful to try this in front of the other guys lifting in the weight room :/). 30# FS 10# weight ball on tread mill. Probably about 3 min going back and forth to tread,ill.

  16. 22:48
    Burpee then step up to pull up bar for each pull up (pull up bar is raised)
    30# squats
    15# runs

  17. Adria, they probably would have been in awe of your hardcore self!

  18. 15:50 but I totally modified it.
    no pull up
    I forgot to have the weights on my run.


  19. 20:29
    Outside workout so no bar. Subbed push up in burpees with jump to a target 1 foot above my head.

  20. 36 mins. Modified pull ups, squats as rx'd and forgot the weights on the run till the last set. Kicked my butt still!

  21. Had to modify greatly
    3 rounds
    22 18" box jump burpees
    22 air squats
    200m run pushing stroller


    Finished with 50 1pood kb swings

  22. 26:27
    As RXed.
    That was brutal. I kept saying, next round I am lowering the weight for the squats…there is no way….then I just kept saying, ok, one more…..I can do one more. Done. 😉


  23. 25:46
    Did burpees and vertical pull ups separate.
    20# squats
    10# medicine ball runs
    Then ran rest of 2 miles

  24. 21:00 even. Did this at the soccer field during my sons practice so no weights or pull up bar. Did jumps on first round of burpees, ran stairs at the stadium for the 200 m. My sons team mates kept asking him if that was his mom and what is she doing ha ha! Did do 10 pull ups off the edge of the stadium afterwards.


  25. 22:21 as rx'd with exception of 30# front squats first round. Beastly! My pullup bar actually came down during last round- guess I bumped it too much!

  26. 30 min after 10-21-13 workout. Not that smart but I was determined to do this one because I woke up too late yesterday. I also believe I miscounted the burpee pull-ups on the first round. I'm done for the day!!!

  27. And used 10 lb ball. I didn't try holding overhead- maybe next time.

  28. 24:04
    did lat pull downs at hotel gym – no pull up bar
    20lb squat
    5lb dumbbells for run

  29. 31:17

    I only did 3 rounds instead of 4. My first workout in a few weeks and BOY could I tell!!

    I did bar-facing burpees instead of burpee/pull-ups because I kill me elbows whenever I do jumping pull-ups.

    38# front squats
    8# vest worn during run segments

    It felt great to workout again! 🙂

  30. 28:10. Definitely wanted to stop after the 2nd round :-/! Great workout

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