WARM UP: Run x 400m  and  Joint Mobility

BUY IN: Wall Ball  Relay to 100

STRENGTH: Pull Ups Deadhang (3 sets to failure)


10x Goblet Squat (Heavy)
20x Box Jump
Three Rounds

Rest 3 minutes

15x KB Swing
20 calories Row
Three Rounds

Rest 3 minutes

10x Deadlift
10x Burpee
Three Rounds


10 Responses

  1. Dick D

    Very different at the 5 am class. I think my brain was still asleep.

    Pull ups: 26, 15, 11

    4:15 DL (225) /Burpee, 5:40 Goblet Squat (80)/ Box Jump (24″), 6:28 KB (55)/ Row

    Enjoyed meeting the new folks (that includes you Drew–have a safe trip)

    P.S. Anybody else a little nervous about the next games WOD? I feel like I got in trouble with my mother and I’m waiting for my dad to get home and swing for the cheap seats!

  2. Jessica Ayala

    I agree with D…I haven’t been to a 5 am in awhile so it was hard getting my brain and body to wake up. I did horrible this morning…I don’t remember my times but I know I used 45lbs KB for squats and swings. :/

  3. Matt Vaughan

    Crossfit Games WOD #2 announced-

    AMRAP in 15 minutes of:

    9 Deadlift (155/100)
    12 Push Up (Hand release at bottom)
    15 Box Jump (24″/20″)

    Looks like fun. Can’t wait till Saturday!!!!

    1. brad

      I’m calling this one “Val’s revenge”

      Wish the reps on DL and BJ were reversed. And hand release pushups! Aargh.

  4. Matt Vaughan

    I have a goal in mind, but I’m going to wait till the pros post workouts to see if it’s realistic or not. I’m expecting that a lot of Silverbacks will be able to put up great numbers this weekend.

  5. Russell

    Great WOD!!


    17,9,7 all with the purple band

    3:51 Goblet squat 50#/Box jump 16″ box

    5:58 KB Swing 45#/20 cal row

    4:05 DL 135#/burpees

    I am starting to see subtle differences 🙂