Strength/Skill Work:Deadlift
WOD
As many rounds as possible in 12 minutes of:
4 sit-ups
4 ball slams
200 OR 100m sprint
8 sit-ups
8 ball slams
200 OR 100m sprint
12 sit-ups
12 ball slams
200 OR 100m sprint
16 sit-ups
16 ball slams
200 OR 100m sprint…
So, just to clarify you are adding to the sit-ups and ball slams by 4 each round while the run stays the same. Do not begin with a 200m run and cut down to a 100m sprint when you tire. Decide from the beginning based upon your running ability. The 200m should take about 40-45 seconds or less in the early rounds and never take more than a minute.
We have been using this WOD in our On Ramp sessions and I am looking forward to the group classes going through it, as well as the On Ramp graduates to repeat it and see their progress! I do not believe we have had any we exceed more than a round of 24….g’luck!
Jerry’s Crew did “Grace” today Jerry 5:38 135# Brian 5:00 135# The weight was to heavy for me but it was fun moving it up but the time was slow.
Thanks Shanna for the “29 Surprise”. You have endeared fellow Crossfitters to me (right) kind of like in the Boy Scouts where I was “a fiend to all and a bother to everyone else”.
Mr. K,
You’re gonna make our PM group suspicious! Have a great birthday!!
Name Last Rnd Run Distance 29 Surprise Burpees Time DL
Brian Rnd of 24+5 sit-ups 200 2:36 5x5x175lbs
Tara Rnd of 24-run 100 2:32 3x115lbs
Ashley Rnd of 28 -50m of run 100 2:34 3x175lbs
Dan Rnd of 24 +100m 200 1:53 5x176lbs
Angela Rnd of 20 + 24 sit-ups 200 2:30 5x79lbs
Dawn Rnd of 24+28sit-ups+13BS 100 2:30 3x145lbs
Kate D. Rnd of 24+ 2 sit-ups 100 2:50 5x131lbs
Kim Rnd of 20+11 sit-ups 200 3:08 10x99lbs
Frank Rnd of 24+21 sit-ups 200 3:10 3x245lbs
Tom Rnd of 24 +28 sit-ups 200 1:47
Rustan Rnd of 24+28sit-ups+14BS 200 2:35
Rachel Rnd of 24+20 sit-ups 200 2:20
Matt B. Rnd of 24+12 sit-ups 200 2:12 5x5x212.2
Shawn Rnd of 24+7 sit-ups 200 2:45
Charley Rnd of 24 200 3:13
Wendy Rnd of 24 – 50m of run 200 no burpees???
Lauren Rnd of 24 – 100m of run 200 1:37
Elin Rnd of 24 200 2:50 3x229lbs
Eliz Hake Rnd of 28 + 4 sit-ups 100 2:20
Kate W. Rnd of 28 + 4 sit-ups 100 3:35
Eva Rnd of 28 + 15 sit-ups 100 2:40
KK Rnd of 24 + 9 sit-ups 200 1:44 2x5x265lbs
MCK Rnd of 24 + 4 sit-ups 100m row 2:40
Shaye Rnd of 28 + 14 sit-ups 100m 2:35 5x121lbs
Amy H. Rnd of 24 + 28 sit-ups + 21 BS 100m 2:06 5x5x73lbs
Julie C. Rnd of 28 – 70m of run 100m 2:50 1z124lbs
Sean Rnd of 24 + 21 sit-ups 200m 1:33 5x305lbs
Phoebe Rnd of 24 + 10 sit-ups 200m 1:41 3x148lbs
Dale Rnd of 28 – 75m of run 200m 1:26 5x4x225lbs
Kelly Rnd of 24 200m 2:26 5x4x135lbs
Sarah Rnd of 20 + 22 sit-ups 200m 1:51 5x148lbs
Steven Rnd of 24 200m 2:55
Elizard Rnd of 24 + 8 sit-ups 200m 1:41
Lizie Rnd of 24 – 150m of run 200m 3:11
Brooke Rnd of 24 + 24 sit-ups 100m 2:37
Shanna Burpees Only!! 1:03 for 29, 3:16 for 55 (1 to grow on Karl
I don’t care whose birthday it is I will not be doing anymore surprise Burpees or surprise workouts. I suck at them and I hate them. I gave everything I had to that stupid workout and No I did not have the energy afterwards to do 29 burpees in 3 minutes. Maybe that makes me a crappy crossfitter, or just speaks to how out of shape I am, but it is just too demoralizing to fail at a second workout.
Thanks Shanna for the second time! Go ahead, make me feel old. Besides, look at some of the others times… Sean, Phoebe, Dale et. al. I am going to find me a “seasoned citizens” affiliate that has the AARP discount and uses handicapped scoring.
On second thought… just wait till I am their age ( or they are mine). I am going to kick their #@&$!
Karl- Hope you had a great birthday! You and McKenzie give me inspiration daily. And you are my biggest competition. I have no idea your REAL age today, but it’s pretty damn awesome the shape you are in!
The Koons are everything, but “old”. Most teen-agers and college-aged individuals would be unable to keep up with either of you! In fact, I’ve seen those that come to CFA struggle to get an edge on a regular basis. Thanks for being such a great example of how “young” CrossFit training can keep us.
Nicole is killing the WOD’s and all of us.
Nicole 24 +28 sit-ups +28 slams and a start to the run 200
Jerry 24 +6 sit-ups
Jason 20 + 24 sit-ups + 24 slams + 1/2 run