Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Friday, May 27, 2022

5 rounds for time:
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.

2 sets:
1:00 hip extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.

Coach’s notes:

Post time to complete WOD and notes for post-workout to comments.

WOD Leaderboard

Comments: 2

Sneaky WOD. Had a real bite to it.

The squat cleans got me. Used 95# for round one then stripped off weight to #75. I could barely do 9 reps at the end.

Had to scale to single-unders to save my feet. However I pushed for DUs in the warm up. Got a couple rounds right. Did first round of box jumps Rx but scaled to step ups which may have been harder. My feet did ok, but I really wanted to jump more. Legs felt great. Felt great about my pacing.

Time: 15:00 exactly.

A. 12:29. First round was so easy, round two started a different narrative. HSC’s went:
1. 9
2. 3/3/3, ouch.
3. 5/4
4. 5/4
5. 9
Decided that I needed to try and save my legs and lungs in the HSC’s, so I could push the box jump overs and double unders.

B. Hip ext. = 23 (went too slow, tempo)/31
B. 35s/35s

Log in to comment