Monday, January 31, 2011

Posted by on Jan 30, 2011 in WOD | 11 comments

Change of plans. We will be doing the ABC WOD (Atlantic Box Challenge)

We will need to be efficient with our warm up and do this one in teams. We will have a 4 min staggered start for each team.

The WOD is:

800m row
30 Burpees over bar (that is already set up)
21 Thrusters (135/95)
15 Pullups

Once completed, you are encouraged to take on the original Monday challenge of doing 200 Double Unders for time.

Post comments.

The morning crew, Jenn and Heather, rocking the 5 min handstand hold a while back.


  1. Heather – that handstand looks so much better than a lot of the crap I see on the CrossFit website – great job!!!!

    Now, you have to teach me 😉

  2. check out retooling khalipa’s HSPU on the journal gregg… great stuff.

  3. Hey Rus – watched it yesterday. Those HS and HSPUs are way different than anything we’ve ever seen before…can’t wait to try ’em out!

  4. no kidding, I’ll be trying them out at lunch… hopefully I don’t face plant 🙂

  5. This WOD was way tougher than I thought it would be. Considering the folks across the Maritimes at other boxes were finishing in the 7-10 minute mark, I was shooting for 10 minutes at the most.

    Time: 14:10 as Rx’d

    Capital “B”rutal.
    Rowing: 2:43.9
    Burpees: slowwwwwww
    Thrusters: 9 sets of 2, 1 set of 3 with 10 Power Cleans
    Pullups: < 1 minute

    This means it took over 10 minutes to complete the Burpees and Thrusters….disappointed.

  6. No lunch crew today – just Mark and I singin’ our ABC’s 🙂

    I was looking forward to the assembly line WODding today

  7. Then, tonight, because I didn’t do my skips at lunch I showed up at 6pm for round two.

    600 singles in 8:57

    My calves hate me.

  8. Started things off with 3×5 backsquat
    165×5, 175×5, 185×5(pr)

    Wasn’t going to do the workout, but I was feeling good after the squats so I jumped on the rower after Amy and Michelle. It wasn’t as bad as I thought it’d be.

    WOD:10:40, thrusters scaled to 95lbs. Wish I had added 10 or so lbs.

    200 double understand to wrap things up, 5:11ish. Disappointing. I had quite a few sets of 4.

  9. WOD 17:31 lost my legs at 400m for 200m lost my rhythm
    Hip flexors are sore – my fault for missing some days
    Thrusters were better – was able to stay balanced and drive up did sets 4,3,4,3,4,3 – will have to combine more
    Burpees what can I say – better but I still suck

  10. I was so sore when I came in for this WOD so I took it easier then I should have.. Cindy is mean, but I think this WOD helped with the sore muscles.

    WOD 11:33 – 65lb for the Thrusters and the #2 band for pull-ups.

    I’m with Chris, my hip flexors are tight today.