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Lifting Ourselves and One Another

Friday, July 3, 2020


Complete 5 rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallball – 20#/14#

Compare to January 03, 2020

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 12

24:43 Rx’d. Box jumps wrecked me, just tried not to get lapped by Chita. Not sure the relevance of the comparison, but I’d guess Jan 3s hang clean performance was more impressive?
Awesome job 9:30 crew!
Thanks Derek!

32:00 Rx. Beautiful day for a run in the sun! I felt the heat though! Need to get that aerobic fitness back. Nice work 9am! Great to see y’all!
Thanks Derek!

What are the chances??? I’m in Kelowna this week and Kelowna Crossfit did the same workout today. Nice cool/sunny day for an outside workout. 27:35 Rx and sucking wind by the end. I hear ya Jeff – need to bring back some aerobic capacity, among all the other things.

See you next week crew!!!

42:00 minutes
14lbs wall-ball
20” box

Marmalade in my milk. Gross.
I definitely want uncomfortable workouts like this to drive me forward mentally/athletically. Spiritually? It was mostly a mental grinder for me. I was able to grind out 30 wall balls straight in the fifth round which tells me I had more physically that I need to tap into more. The tip about using hamstrings for box jumps has changed how I will do box jumps forever. Thanks! I was pretending to run the entire time. I made the new members feel great and the leaders completely forget I existed.
I’m so depressed after this workout. Brutal.

First time with Kelly. She’s mean.

23:20 ish … I was a little delirious at the end. Reading the clock was too difficult! That really hurt!!


This WOD was just as tough as I thought it would be..
I agree with David Y. and Storbakken – it was brutal, and she’s mean! Glad to get through it!

Great job everyone!

Oh man. Where to begin.
5 minutes slower than my slowest time and 12 minutes slower than my best.
Running was more like shuffling.
Box jumps, which are usually my jam betrayed me.
Wallballs were typically crushing.

I haven’t been that devastated by a WOD in a long time. It had me on my knees a few times.

Last year when we did this I PRd by over 4 minutes. There are 2 possible explanations:

1: it was pouring rain and there was something special in the water.

2: I miscounted and only did 4 rounds.

Great job to a huge class.

Derek, Kimmer, Mark, Rhiann, Ragnar: I’m sorry, not sorry for all the nasty things I said at the end. Thanks for the push.

Thanks Ragnar. Great wrangling of a big group.

38:26 Rx

Well…..that sucked. 6:13 slower than my best time. Was buzzy in the head and slightly nauseous by round three, didn’t get any better from there. On the plus side, it was the first time in almost a year that I’ve used a 20# wall ball and the shoulder held up fine (ask me again in the morning, but for now…fine)

Thanks Ragnar!!

Soooooooo that was a hot sweat mess! I don’t remember Kelly being that horrible to me but yet there we were staring each other down through sweat filled stinging eyes 👀
Thanks Ragnar!

Wow – that is an understatement Kimmer,
Hot Sweaty Mess,
40:09 Killer,
thought the last round of wall balls would never end,
great effort by so many tonight – whew cant imagine what that would be like in the Texas Heat,
Thanks Derek, for getting us organized and grunting through this one,
it was good suffering through with so many!!

28:18 with lots of scaling…box step ups and 10#ball to 9’. Was able to get into a good rhythm on the wallballs, mainly because I was breathing!

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