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

Wednesday, December 22, 2021

A.  EMOM for 6 minutes perform:

3 (high) Box jumps

B.  3 rounds for time of:

2:00 Dumbbell Zercher hold – 50#/35#

12 Push Press – 115#/75#
12 Box Jumps – 24”/20”
12 Sumo Deadlift High Pulls – 95#/65#

Coach’s notes:

Post height for A and time to complete B to comments.

WOD Leaderboard

Comments: 6

A. 38”/42”/42”42”/45”/45”
B. 11:45
Zercher @ 40#
PP; SDHP rx’d
Thanks Shannon!


This was ten sides of ugly but I liked the “instability” of it all. Managing my heart rate was the big challenge for me. Mental toughness and technique challenges were great. I knew the Zercher holds would set up an uncomfortable experience for everything afterward. Glad I took it seriously.

Part A:
30” but I freaked myself out with all the people moving around me. That’s a first.

Part B:
Time: 12:14
I had a terrible emotional focus today with everything going on in my busy mind this week. Accepted as part of today’s challenge:)

50# for Zercher hold
95# for push press and sumo deadlifts
(I didn’t want to change plates today)
24” box


Good little mix of stuff today, had fun.
A. Never actually measured, I have been taking it easy on anything explosive/jumping related as of late due to my knee not liking explosive extension. Today, however felt as good as it has in quite some time, which is a huge relief……………..jumping is normally my thing!!!!!

B. 10:33????? kinda forget now, again took it easy with the box jumps involved in this one today.


A) up to 43” (2x45s, 2x10s, 1×25)
B) 9:57 scaled up the SDLHP to 115 cause I didn’t want to change weights around.
Thanks Shannon!


A: 30 inch box +3, 45s+ a 10. I worked at the 34 inches, I think?

B: RX 10:50.

Super strange and weird wod. The Zürcher hold sucked but I did them all unbroken.

I would switch out a 10 pound plates on both sides between the push presses in the sumo deadlift high pulls. Make sure I put the clips on for safety. Switching the plates was just enough rest to go unbroken on everything. I rebounded the jumps. Which felt very easy after part a.

fun wod. Great warm up Shannon. Amazing work 6 PM


A: I meant 44 inches


Log in to comment