All,
Saw this on the main sight a few days ago and it looked like fun. Made a few minor adjustments...
For time:
25 Walking lunge steps (total, not per foot)
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups (Navy standard)
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups (Navy standard)
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Clock stops when you finish the Wall Ball shots as I'm not sure we all have ropes available. If you do, feel free to add it in, but post time it took to complete without.
Good luck to all!
This one looked so fun I had to do it a day early.
ReplyDelete:19::40 for me.
I'm glad the rope climb wasn't included in the score. It took a couple minutes to catch my breath to a point that I felt safe enough to get on the rope.
Nice workout. Good luck!
I finished in 21:45. I'm also glad the rope climb wasn't included (1) b/c we didn't have one, (2) b/c I probably couldn't do it!
ReplyDeleteI really felt it when I got to the hang squat cleans (17.5# dumbells).
Good luck Cross-fitters!
19:40 for me this week, was happy for a shorter work out but those 50 box jumps made everything just a little tougher.....the ac crew represented with 4 xfitters today. Enjoy the weekend everyone.
ReplyDeleteWas honored to xfit with Matt this week and helped me push for a 23:09 in the Djiboutian heat for all but 3 of the exercises.
ReplyDeleteDC in tha house! Good job folks. 17:10 for me. Box jumps were a killer. Thank goodness we didnt have a rope to climb. Landric said we should do two rounds of this next time. WORD!
ReplyDeleteArrived in Djibouti but could not do it the first time due to the heat. Second time knocked it out in 22:32.
ReplyDeleteThanks for pulling me along Matt. Timing worked out well having Matr in town this weekend. Corey completed it in 20:55. Small world Aaron. He remembers you well.
Some great participation out here in DJ! Great to be able to hit up a workout with CDR Vinci again. 70lb DB was painful for KB swings...
ReplyDelete15:34 for me.
Hope everyone enjoyed the long weekend!
I am late posting 21:48.
ReplyDelete