WARM UP: 200m and More

CASH IN: Wall-ball 

STRENGTH: TGU  x 3,2,1

WOD: “Jonescrawl”

For time 5 rounds of:

Dealift x 10 + Box Jump x 15

CASH OUT: Med Ball Sit Ups

Chris's first crawl at Rx

Matt always reminds me that it's not the size of the dog in the fight, but the size of the fight in the dog.

13 Responses

  1. Dick D

    Thanks for the patience and hard work from the 5 am crew. That was alot of folks and alot of plates.

  2. Buckeye76

    What % of max do we use? I found an old-style gym in Clearfield and will do this WOD this evening. Nice place reminds me of the days when the gyms dark and dingy with old style sweat pants and muscle heads helping each one with negative lifts on the bench.

      1. Buckeye76

        Thanks, the gym did not have any boxes to jump so I did a deadlift strength and pulled 305 lbs. My WOD was a 21-15-9 of push press (145 lbs) KB swing (50 lbs) [yes they had a few KB’s] and burpees. You should have seen the looks I garnered after my first round. They thought I was crazy. Several asked me what the hell I was doing.

  3. Great job ladies at 8:30!!! Man trying to get back into the grove sucks. Idk whats going on but I will find my way back. Any how time was 9:04 Rx. Was really surprised with that because we haven’t done DL in so long. See the 5am class tomorrow! 🙂

  4. Russell Wells

    I did it Rx with a time of 10:21. 🙂

    Not too shabby, since my max deadlift is 295#’s

    I was hanging right there with Matt V until the last rep.

    Ryan…congratulations on the 5:04.

  5. laura

    did WOD as RX with a time of 9:04
    I’ll take it…considering I think DL is for sure my weakest lift.
    I liked this WOD 🙂

  6. Cathy Lawdanski

    I liked this WOD, too! Really starting to make progress on the mental aspect of these workouts – makes a difference.

  7. Matt Vaughan


    I found the best strategy to beat Russell today. I decided to forget the fact that I couldn’t breathe during the last round and keep jumping anyway. Another good race today Russell.

  8. corri

    9:30 Rx
    I did not have it in me yesterday and feeling it today. Thanks Brad for the med ball toss sit ups.