For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

14 Responses to “FRIDAY!!

  • Karin
    13 years ago

    I can’t believe I am hoping to get my butt out of bed in time to do this at 6 am! Looks like a fun one!!!

  • 21:45 on today’s chipper WOD. Forearms are shattered. Hope everyone has a great weekend!

  • I think I’m gonna have to eat my Wheaties and then some this morning!

  • Karin
    13 years ago

    Awesome WOD!! I did the rings dips with no band for the first time in a workout. It took me a while but I made it through. Need to work on my rope climbs and practice using my legs and not all arms though! Made it up 2 and 3/4 times and my arms would go no more. 🙂

    Time: 22:37 (I think)

  • Jason
    13 years ago

    This one is not as intimidating as it looks. KBs were my toughest part. 25:30 and would have been better if I didn’t do 30 KTEs and redo the cleans to include the squat part.

  • sarah
    13 years ago

    Kind of a big group for the 6am, really enjoyed it! Wishing I had my rope climb, thanks for the help and instruction this am! Maybe one day…I’ll just add it to my ever growing list:) I think I was 21:40 or something around there, definatly not as long as I imagined. Have a great weekend!

  • sarah
    13 years ago

    wait..I totally lied..I was more like 25:40. Sorry!

  • Stacy
    13 years ago

    You earlybirds rock! 26:00 for me. Purple band for ring dips and 1 1/2 rope climbs everything else rxd. I am with you Karin on using my legs more and not my arms. And this was my first WOD with a rope climb! I had the right socks but wrong pair of shorts for the rope. Burned my legs up. I was smoked!

  • Julie
    13 years ago

    24:3? with almost everything modified except for lunges, squat cleans and wall balls. My abs just weren’t into the pull-ups today, had to do half on purple and half red band. Felt good to be back!!

  • Wendy
    13 years ago

    Funny to read these comments AFTER the Wod-Karin, I did the same thing, my third climb I was shot! Almost up but no cigar on that one. Glad to see everyone changed up the 6am for fun!

    Been meaning to tell everyone….seriously…..we are here for you all the way and if you need wake up calls, reminder texts, daily inspirational quotes, texts telling you not to eat the brownie, that will be done! For that individual extra push to be your best, let me know and we can make it happen for you. Everyone is different, has different motivations, habits, and support systems.

  • I for some sick reason liked this WOD 😀
    22:something for time I think. Great 4:30 crew!

    Wendy…It would take more than a text to keep me from eating a brownie or cookie..such a weakness!

  • Kristin
    13 years ago

    This was a fun one but I didn’t use the 53# kb or cclimb the rope so maybe I missed out on some of the fun!

    21:28 happy weekend everyone!!!

  • Bridget and I went to CrossFit Rabid (visiting folks in Bama). The WOD was:
    3×5 front squats and
    15 min AMRAP of 15 BJ, run 200m, 15 D/Us and 15 ring dips

    I was 4 ring dips shy of 4 rounds and Bridget was close to completing her 5th round.

  • Love to hear everyone visiting the other facilities when they travel! Recent travels this week alone have taken NKY members to Crossfit Rabid, Crossfit Reston, and Thoroughbred Crossfit….nice job everyone!