Monday

240916

Workout of the Day

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

20 rounds for time of:
2 power cleans
3 box jumps
4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

Post time to comments.

Scaling:
Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

Intermediate option:
20 rounds for time of:
2 power cleans
3 box jumps
4 pull-ups

95 lb and 20-inch box
135 lb and 24-inch box

Beginner option:
12 rounds for time of:
2 power cleans
3 box step-ups
4 ring rows

65 lb and 12-inch box
95 lb and 20-inch box

Coaching cues:
Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.

Resources:
The Power Clean
The Box Jump
The Kipping Chest-to-Bar Pull-Up
The Box Step-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Comments on 240916

120 Comments

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Rachel Tomlinson
September 18th, 2024 at 5:35 am
Commented on: 240916

18:13

20 rnds

40kg power clean

20” BJs

Pull ups

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Karissa Van Liew
September 18th, 2024 at 2:32 am
Commented on: 240916

20 rounds for time of:

2 power cleans 40kg

3 box jumps

4 pull ups with thick band

17:17

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Scott Wiedmeyer
September 17th, 2024 at 8:36 pm
Commented on: 240916

38 / M / 5'9" / 140lbs


12 rounds:

35lb dumbbells power cleans x2

21" box jumps x3

Pull-ups x4


14:02


Pull-ups started hurting my shoulder, so I stopped at 12. I probably would have quit after 15 anyway, though, haha.

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Enio Hertoghe
September 17th, 2024 at 6:11 pm
Commented on: 240916

13:08 intermediate. Keeping the pull-ups strict was hard.

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Chris Meldrum
September 17th, 2024 at 1:10 pm
Commented on: 240916

Intermediate scale, 11:53.


Much pain.  Thought this would feel like Cindy, but would seem that power cleans and box jumps are higher power output than push-ups and air squats.  I was feeling pretty rough

only halfway through.  Started unbroken on cleans, but decided to do singles after only a few rounds.  Singles with step downs on box jumps.  Unbroken pull-ups until the later rounds, when I was losing the rhythm on the kip, so did a few 2-1-1.  On the ground for a bit after this.


51m/5'10"/185

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Lincoln Kerger
September 17th, 2024 at 3:25 pm

Awesome job Mel!

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Sam Meixell
September 17th, 2024 at 12:57 pm
Commented on: 240916

10 rounds in 11:50 of:

 2 power cleans, 125#

3 box jumps, 20"

4 pull-ups

 

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Christy Carr
September 17th, 2024 at 12:20 pm
Commented on: 240916

Intermediate: 17:49

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Lincoln Kerger
September 17th, 2024 at 11:24 am
Commented on: 240916

Completed on 240917

Intermediate

18:12


135 is heavy for me but it was manageable. Did the first set of pull-ups as CTB but knew right away that might not be sustainable throughout. Full stand up and step down on the BJs. I could have shaved some time off in more light but the darkness at 0600 forced going a bit slower on the PC and BJ - had to get it in outside before the rain swept in.

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Lincoln Kerger
September 17th, 2024 at 11:25 am

Great WOD Kristi and Patrick, thanks! Welcome and I look forward to more.

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Coastie Nick
September 17th, 2024 at 6:55 pm

Good job, Link!

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leonardo trevinati
September 17th, 2024 at 8:22 am
Commented on: 240916

intermediate

14’42”

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Brian Louchis
September 17th, 2024 at 5:55 am
Commented on: 240916

16:57

Intermediate, BJ @ 21" bench

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Coastie Nick
September 17th, 2024 at 6:55 pm

Nice work!

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Kyle Evans
September 17th, 2024 at 1:03 am
Commented on: 240916

13:45 Rx. Shoulda went faster midway

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Kristi O'Connell
September 17th, 2024 at 1:58 am

Awesome Job!

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Sam K
September 17th, 2024 at 12:17 am
Commented on: 240916

Rx

Immediately after dinner 🤢

19:37

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Kristi O'Connell
September 17th, 2024 at 1:59 am

After dinner, YIKES! Great work though!

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Alan Coombs
September 16th, 2024 at 11:06 pm
Commented on: 240916

44 yom Rx 23:05

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Kristi O'Connell
September 17th, 2024 at 1:59 am

Way to go!!!

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David Glueck
September 16th, 2024 at 10:51 pm
Commented on: 240916

20 rounds for time of:

2 power cleans

3 box jumps overs

4 chest-to-bar pull-ups


♂ 185 lb and 24-inch box


Time: 14:22


-all unbroken

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Lincoln Kerger
September 16th, 2024 at 10:54 pm

Very well done!

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Kristi O'Connell
September 17th, 2024 at 1:59 am

Nice work!

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Mike Munsee
September 16th, 2024 at 10:25 pm
Commented on: 240916

M 54/205/6’

Intermediate scale.

15:22.

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Kristi O'Connell
September 17th, 2024 at 1:59 am

Awesome Job!!

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Lincoln Kerger
September 16th, 2024 at 10:23 pm
Commented on: 240916

Took an off-cycle rest day today. Between the Silkies hike and 3 hours of moving more heavy things in the backyard on Saturday, and 4.5 more hours of backyard labor on Sunday, my body was saying “choose a rest day before the rest day chooses you”. This looks like a great WOD and I’m excited to give it a go.

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Kristi O'Connell
September 17th, 2024 at 1:59 am

Yes save it for later!!

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Troy Bruun
September 16th, 2024 at 9:38 pm
Commented on: 240916

17:54 Intermediate


GWU: Rolled neck w/lacrosse ball

Full Body Rot.

x2 30 JJs/10 Ring Row/10 KBS


SPWU:

Pullup WU/Practice

Box Jump WU

PVC CL Prog/ ^ wod weight


Cool Down: Banded Front Rack/Walk

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Kristi O'Connell
September 16th, 2024 at 9:48 pm

NIce job!!

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Kyle Lynch
September 16th, 2024 at 9:38 pm
Commented on: 240916

20 rounds for time of:

2 power cleans 2rds 95lbs BB, 1 rnd 30lb DBs, 17 rnds 35lb DBs.

3 box step-ups

ring rows

TT: 18:26

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Kristi O'Connell
September 16th, 2024 at 9:48 pm

Great work!!

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Coastie Nick
September 16th, 2024 at 8:40 pm
Commented on: 240916

Rx’d: 14:54

Unbroken

Average time per round: 44.7 seconds

My first round was 29 seconds. Not sure what the slowest was, but able to keep a good pace throughout. I really liked this one. Thanks!

M/ 41y/ 172lbs/ 68”

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Favo K
September 16th, 2024 at 9:27 pm

Excellent, work; great time, Nick!

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Kristi O'Connell
September 16th, 2024 at 9:48 pm

Way to go! Avg round of 44 seconds is awesome!!

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Jim Rix
September 16th, 2024 at 9:56 pm

Smoking today, CN. You clearly were not lollygagging in the transitions.

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Lincoln Kerger
September 16th, 2024 at 10:26 pm

My man, that’s cookin, great job!

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Coastie Nick
September 17th, 2024 at 6:56 pm

Thanks, y’all

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Grant Miller
September 16th, 2024 at 7:52 pm
Commented on: 240916

10:50 RX

woof! Great workout

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Coastie Nick
September 16th, 2024 at 8:35 pm

Fantastic!

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Favo K
September 16th, 2024 at 9:28 pm

Nice!

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Kristi O'Connell
September 16th, 2024 at 9:48 pm

WOW Great work!!!

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Lincoln Kerger
September 16th, 2024 at 10:26 pm

Fantastic!

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Comet Cunningham
September 16th, 2024 at 7:12 pm
Commented on: 240916

24:57 Rx

43 to / 220lbs

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Kristi O'Connell
September 16th, 2024 at 9:48 pm

Awesome Job!!

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Lashaw Towles
September 16th, 2024 at 6:17 pm
Commented on: 240916

11:05

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Favo K
September 16th, 2024 at 9:28 pm

Great job!

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Kristi O'Connell
September 16th, 2024 at 9:49 pm

Way to go!

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Jesse White
September 16th, 2024 at 6:12 pm
Commented on: 240916

135lb clean

24 inch box

Band assist pull ups


24:38

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Kristi O'Connell
September 16th, 2024 at 9:49 pm

Nice Job Jesse!

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Michael Arko
September 16th, 2024 at 5:12 pm
Commented on: 240916

120-lbs cleans, 22" box, pull-ups (not C2B)

16:04

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Kristi O'Connell
September 16th, 2024 at 5:16 pm

Great job Michael!

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Daniel Alletto
September 16th, 2024 at 5:06 pm
Commented on: 240916

37 YOM 235 LBS

Rx

20:11

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Kristi O'Connell
September 16th, 2024 at 5:16 pm

Nice work Daniel!

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Coastie Nick
September 16th, 2024 at 8:36 pm

Good job!

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Favo K
September 16th, 2024 at 4:52 pm
Commented on: 240916

20rounds for time of:

2 power cleans-65# BB

3 box jumps-20 inch

4 pull-ups (toe assisted)

♀ 57 yo

15:25


A good dose, even scaled; nice WOD!

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Kristi O'Connell
September 16th, 2024 at 4:59 pm

HI Favo! Awesome job! Way to get after it!!

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Coastie Nick
September 16th, 2024 at 8:37 pm

Good work, Favo!

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Lincoln Kerger
September 16th, 2024 at 10:27 pm

Well done Favo!

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Jonathan Elmore
September 16th, 2024 at 4:44 pm
Commented on: 240916

Intermediate 19:16

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Favo K
September 16th, 2024 at 4:53 pm

Great work, Jonathan!

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Coastie Nick
September 16th, 2024 at 8:41 pm

Good job bro

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Oleksandr Datso
September 16th, 2024 at 4:26 pm
Commented on: 240916

Time: 24:52 (60kg, 24-inch box, CTB)

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Kristi O'Connell
September 16th, 2024 at 4:29 pm

Woohoo! Way to go!!

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Aleksandr Sneg
September 16th, 2024 at 4:23 pm
Commented on: 240916

M 50/180cm/77kg


intermediate


burpees instead of power cleans


21:47

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Kristi O'Connell
September 16th, 2024 at 4:29 pm

Nice job!! Burpees are always a great option :P

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Steven Kim
September 16th, 2024 at 3:47 pm
Commented on: 240916

M/54/70”/165

21:02

125#/24”/C2B

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Kristi O'Connell
September 16th, 2024 at 3:52 pm

Awesome Job!!

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Marco Rossi
September 16th, 2024 at 3:37 pm
Commented on: 240916

M-43/178/77kg

20 round for time of:

- 2 power clean (70kg)

- 3 box jump (24 inch)

- 4 C2B pull up

Time: 33’19’’

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Kristi O'Connell
September 16th, 2024 at 3:53 pm

Nice Work Marco!!

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Jim Rix
September 16th, 2024 at 3:34 pm
Commented on: 240916

Last week's Jackie. Results there.


Kristi and Patrick, welcome! And thanks for programming for us...I'll try to jump on the bus tomorrow.

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Kristi O'Connell
September 16th, 2024 at 3:53 pm

Thank you!!

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Lincoln Kerger
September 16th, 2024 at 10:28 pm

Nice Jim!

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Erica Owens
September 16th, 2024 at 2:11 pm
Commented on: 240916

Intermediate, modified pull ups to jumping pull ups with negatives


17:18, ~52 seconds per round

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Kristi O'Connell
September 16th, 2024 at 3:53 pm

Way to go Erica!

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Favo K
September 16th, 2024 at 4:54 pm

Nice work!

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Troy Cathey
September 16th, 2024 at 1:54 pm
Commented on: 240916

13:48 Rx

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Kristi O'Connell
September 16th, 2024 at 3:53 pm

Nice work Troy!

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Favo K
September 16th, 2024 at 4:54 pm

Awesome!

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Coastie Nick
September 16th, 2024 at 8:41 pm

Fantastic!

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Lincoln Kerger
September 16th, 2024 at 10:28 pm

Awesome!

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Alex Springer
September 16th, 2024 at 1:54 pm
Commented on: 240916

What I am calling "Intermediate Plus." I haven't done much CF lately, but this one was fun!

20 rounds for time

2 power cleans 165 lb

3 box jumps 24-inch box

pull-ups

Time: 18:57

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Kristi O'Connell
September 16th, 2024 at 3:53 pm

Awesome!!! Nice job Alex!

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Favo K
September 16th, 2024 at 4:54 pm

Great jump back in!

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jean vergnaud
September 16th, 2024 at 1:49 pm
Commented on: 240916

20:15 Rx

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Kristi O'Connell
September 16th, 2024 at 4:29 pm

Nice Job jean!

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Favo K
September 16th, 2024 at 4:55 pm

Excellent job @ Rx!

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Madelina Tuinder
September 16th, 2024 at 1:40 pm
Commented on: 240916

Intermediate: 17:28

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Kristi O'Connell
September 16th, 2024 at 4:29 pm

Way to go Madelina!

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Charles Meyers
September 16th, 2024 at 1:35 pm
Commented on: 240916

Beginner 12:41

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Kristi O'Connell
September 16th, 2024 at 4:29 pm

Great Work Charles!

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Tassio De Souza
September 16th, 2024 at 1:27 pm
Commented on: 240916

Scaled Power Cleans for 80 kg


17:26

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Kristi O'Connell
September 16th, 2024 at 4:30 pm

Awesome Tassio!

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Randy Crooker
September 16th, 2024 at 12:49 pm
Commented on: 240916

Intermediate 16:11

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Kristi O'Connell
September 16th, 2024 at 4:30 pm

Nice Work Randy!

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Ben Brennan
September 16th, 2024 at 12:30 pm
Commented on: 240916

Intermediate

20:39

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Kristi O'Connell
September 16th, 2024 at 4:30 pm

Awesome job Ben!

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Anthony White
September 16th, 2024 at 12:29 pm
Commented on: 240916

M 41 199# 69”

Rx 21:33

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Kristi O'Connell
September 16th, 2024 at 4:30 pm

Great Job Anthony!!

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Gavin Nebeker
September 16th, 2024 at 11:59 am
Commented on: 240916

Intermediate

15 min 21

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Kristi O'Connell
September 16th, 2024 at 12:13 pm

Awesome work Gavin!

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Luis Oliveira
September 16th, 2024 at 11:10 am
Commented on: 240916

Intermediate Option

13:47

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Kristi O'Connell
September 16th, 2024 at 12:13 pm

Nice Job Luis!

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Favo K
September 16th, 2024 at 4:56 pm

Well done!

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Jon Wilson
September 16th, 2024 at 10:33 am
Commented on: 240916

155lb pc

22:12

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Kristi O'Connell
September 16th, 2024 at 11:02 am

Hey Jon! Nice work!

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Kristi O'Connell
September 16th, 2024 at 11:02 am

Hey Jon! Nice work!

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Ralph Schmieder
September 16th, 2024 at 9:36 am
Commented on: 240916

21:40 Masters 55

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Kristi O'Connell
September 16th, 2024 at 11:02 am

Way to go Ralph, crushing it!!

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Ilias Papathom
September 16th, 2024 at 9:07 am
Commented on: 240916

18:20 advanced, nice wod

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Kristi O'Connell
September 16th, 2024 at 11:03 am

Great work, Ilias!!!

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Maksym Maksymenko
September 16th, 2024 at 5:59 am
Commented on: 240916

Advanced: 18:22

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Kristi O'Connell
September 16th, 2024 at 11:03 am

Way to get under 20!! Nice job Maksym!

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Amedeo Alessio Cerea
September 16th, 2024 at 4:45 am
Commented on: 240916

Intermediate:

19:53

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Kristi O'Connell
September 16th, 2024 at 11:03 am

Nice job Amedeo!! Way to keep it at under a minute per round!!

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Kristi O'Connell
September 16th, 2024 at 11:04 am

Nice job Amedeo!! Way to keep it at under a minute per round!!

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Mitch Curnow
September 16th, 2024 at 4:43 am
Commented on: 240916

Intermediate: 18:08

haven’t done much CF for a few weeks, loved this intro back in

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Kristi O'Connell
September 16th, 2024 at 11:04 am

Crushed it Mitch!! Glad you enjoyed it!

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Andrew Farmer
September 16th, 2024 at 4:28 am
Commented on: 240916

Beginner - 9:49

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Kristi O'Connell
September 16th, 2024 at 11:04 am

Nice Job!!

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Steven Thunander
September 16th, 2024 at 3:06 am
Commented on: 240916

Globo wod: if a box isnt available jump to a bench or appropriately high platform (aerobic step things 10 risers per side plus top=24", 8 plus top=20 inches) , or sub broad jumps. Dumbbell sub for cleans 50/75lbs rxed, 35/50lbs intermediate. If your pullup bar isnt conducive to kipping sub strict pullups.

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