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

Monday, June 24, 2019

Complete all sets for time:

A.  50 Wallballs – You choose, but do not do your “normal”
B.  50 Cal Row/Bike or Ski
C.  50 Pull-ups – You choose type.
D.  50 Box Jumps – You choose height and/or rebound.
E.  50 Barbell Push Jerk – You choose weight.
F.  50 Shuttle Runs – 20ft.

Coach’s notes:

Complete in order and post order and results to comments.

WOD Leaderboard

Comments: 9

Total time 24:38 (60s – 90s rest between movements)
A. WB 2:21 – 20# ti 11’, 5 sets of 10
B. Row 2:55
C. PU 2:25 – all kipping, 5 sets of 10
D. BJ 3:40 – 30”
E. PJ 2:55 @ 75#
F. SR 2:38
Thanks Nat!


A. 2:58 (30# to 10′)
B. 2:18 for 51 (2:08 For 50cal? – rower kept spinning, not exactly sure).
C. 6:21 (30 strict, last 20 butterfly. Wanted to do all strict but just didn’t have them today. Need to work on this)
D. 4:00 even to 30″
E. Skipped this today. Ran out of time and shoulders weren’t feeling warm enough anyway.
F. 2:27

Thanks Nat!


A. WB 2:26 – 25# to 10ft
B. Row 2:09
C. PU 3:33 Banded
D. BJ 3:47 to 24″
E. PJ 3:14 @ 75#
F. SR 2:59

Thanks Nat!


A) 2:26 (30# to 10ft.)
B) 1:46 (Assault Bike)
C) 5:04 (kipping)
D) 3:08 (24in.)
E) 5:11 (115#)
F) 2:30 (no touch)


I’m still sore from last Thursday’s WOD (160 pistols) and last Saturday’s WOD (45 bar muscle ups); so I decided to go a little easier today. Today, the focus for me was to go unbroken with my reps and not go super heavy or super high. I rested until my heart rate slowed to low 130-ish, about 3 mins between “events”.

A) 25# WB, 10 ft target: 1:41 mins Unbroken

B) Row: 2:17 mins (rowed about 1,300-ish cals/hour)

C) Butterfly pull-ups: 1:51 mins (21/9/10/7/3)

D) 20” box: 1:40 mins, unbroken rebounding

E) 105#: 2:03 mins (20/10/10/10)

F) 2:17 mins, 3 point touch at lines

Thanks Natalie, great work 10am.


A. 30# to 9’ target – 3:15 🐌
B. ⛷ – 2:47 ☔️
C. Ring rows with brief pause at top – 4:40
D. 30” step down on a box – 5:27 (2 misses 🤕)
E. 115# 20/12/8/10 – 3:12 💪🏻
F. 3:00 – 2 hands behind the line touch

Good 💦💦💦 today!
Thanks Josh!


A. 20# to 10’ 3:14
B. Ski. 3:22
C. Pull-ups kipping 4:31
D. Box Jumps 24” 3:35
E. Push Jerks 90# 2:47 (15/12/8/5/5/5)
F. Shuttles 2:55

Thanks Josh!


Exactly the movements I needed to test my knee. Overall it felt good.

A: 3:21 @ 16# to 9’
B: 3:58 on the bike.
C: 3:08 ring rows. Knees bent for the last 20 or so.
D: 1:47 @ 20” with one stumble. Wish I’d seen Ragnar’s comment before doing these. I woulda tried harder to beat his time. 😜
E: 3:14 @ 60#. One day I’ll learn to not start with a huge set on a barbell cycling movement because I always pay for it.
Down to sets of 5 by the second half.
F: 2:35 touching.

Good sweat to start the week.

Thanks Josh


A) 30# 2:30ish
B) 1:54 row
C) 2:40ish
D) 3:37 30″ box
E) 3:34 138#
F) No
Thanks Josh! Especially for the extra 3#s on the push jerks.


Log in to comment