5x unbroken squat clean @ 185/125-lbs.
max unbroken wall ball @ 20/14-lbs.
4x unbroken squat clean
25x unbroken pull-up
3x unbroken squat clean
25x unbroken wall ball
2x unbroken squat clean
max unbroken pull-up
1x squat clean
+ run debt*
*Run debt accrues in 200m intervals, every time a set of an exercise is broken. Any run debt will be completed after the completion of the last squat clean, so as not to preclude intensity. The clock does not stop until your run debt is completed.
In this workout, all loads must remain in constant motion, without any pause or rest between repetitions.
This workout is scored by the time, run debt and the number of repetitions completed for each max effort.
Hi from Rome, 6AM! Mel’s gymless workouts are keeping me busy… can’t wait to see you all on Monday!
I feel that every time I have to miss a WOD for work that it ends up being a really fun one. Or “fun” in the crossfit sense, at least. Anyway, nice one!
This WOD was made for you, Rob. Miss You, Keena! Happy Birthday, John.
I fought the wallball, and the wallball won.
Happy Birthday Coach! You are a daily inspiration. Thanks for all you do.
Congrats to B.K. for designing a perfectly terrifying WOD! You ROCK!
Nice WOD design, Rebekka.
6am misses you, Melody. Thanks for making a guest appearance!
John, I’m not going to mention your birthday.
By request… cupcake recipes courtesy of http://www.elanaspantry.com
The vanilla cupcake is from Elana’s Almond Flour Cookbook (which by the way, is totally worth the $11), but I don’t have with me in the office, so I’ll have to get the recipe when I’m at home.
John, make sure you save the ladies at least one of those cupcakes, even if it is your birthday 🙂 haha
Happy birthday, John! I could tell just how much you love birthday attention during the 6am. (C’mon, you know you want to wear that crown!) I hope you have a good day in any case. Thank you thank you thank you for everything you do.
What a great WOD, BK! I have to admit, I was a little nervous about it before we started and was pretty sure you were pissed at us for something, but it was actually really fun.
Happy Birthday Coach!
BK- I’m not going to lie this WOD scared me. I had only been doing pull-ups in 2s & 3s and today I did them in 6s & 9s. So what I’m sayin is thank you for lighting the fire under my butt. Or was that the fire from all the candles on John’s cake? 😀
J/k happy birthday, your teeth are big and green.. you smell like gasoline!
Jen, thanks for the super cupcakes and the recipe. It’s a must try!
Happy Birthday John – sorry to miss this monster today!
Shana S.: 18:33, 800m/1200m, 12, 12 (30-lb. dbs; sub: jump-stretch pull-up, red)
Derek B.: 18:42, 1000m, 25, 12 (50-lb. dbs; sub: thruster, jump-stretch pull-up, red)
Samir M.: 20:42, 800m, 11, 4 (40-lb. dbs; sub: thruster, jump-stretch pull-up, green)
Bill M.: 19:51, 800m/1400m, 17, 12 (35-lb. dbs; sub: jump-stretch pull-up, red)
Sara D.: 23:30, 1400m, 25, 25 (70-lbs.; sub: jump-stretch pull-up, red)
Ryan B.: 28:10, 1600m/2400m, 25, 25 (20-lb. dbs; sub: max thruster, jump-stretch pull-up, green)
Mike D.: 22:10, 1400m, 25, 25 (125-lbs.)
Luke H.: 28:17, 🙁 (165-lbs., 45-lb. dbs; sub: power clean, push press)
Tamra F.: 18:59, 800m/1200m, 28, 6 (95-lbs.; sub: jump-stretch pull-up, red)
Kris C.: 18:45, 600m, 37, 15 (35-lb. dbs; sub: max thurster, jump-stretch pull-up, red)
Alex M.: 13:37, 600m, 35, 16 (135-lbs.)
Sara S.: 23:17, 800m/1800m, 25, 25 (25-lb. dbs; sub: jump-stretch pull-up, red)
Ted K.: 26:49, 1600m/2600m, 25, 25 (95-lbs.)
Charles H.: 17:24, 1200m, 15, 18 (135-lbs.)
Josh O.: 27:20, 1600m/3200m, 12, 5 (155-lbs.)
Brian T.: 22:47, 1600m, 10, 18 (40-lbs.; sub: 1x bodyrow)
Ivy F.: 20:19, 1400m, 25, 25 (115-lbs.; sub: 1x bodyrow)
Mike S.: 12:41, 800m, 9, 27 (155-lbs.)
Mayra C.: 18:51, 800m, 26, 9 (35-lb. dbs; sub: jump-stretch pull-up, red)
Robbie s.: 22:39, 1400m, 25, 9 (50-lb. dbs)
David O.: 19:14, 600m, 30, 13 (155-lbs.)
Josh M.: 17:40, 1000m, 35, 10 (135-lbs.; sub: max thruster)
Neil A.: 17:06, 1000m, 25, 15 (155-lbs., 45-lbs.; sub: power clean, push press)
Jessy C.: 18:25, 1000m, 25, 5 (30-lb. dbs)
Jessica H.: 18:35, 1200m, 37, 12 (40-lb. dbs)
Sidra C.: 27:03, 1600m, 35, 4 (35-lb. dbs; sub: jump-stretch pull-up, red)
Sean M.: 26:43, 1000m, 25, 7 (45-lb. dbs)
Jen M.: 26:09, 1600m, 31, 8 (30-lb. dbs; sub: max thurster, jump-stretch pull-up, red)
Stuart W.: 29:16, 1600m, 12, 13 (45-lb. dbs)
Johnny A.: 22:44, 1000m, 30, 8 (95-lbs.; sub: jump-stretch pull-up, blue)
Joseph P.: 18:35, 800m, 14, 14 (95-lbs.; sub: 1x bodyrow)
John S.: 18:50, 600m, 27, 10 (135-lbs.)
Jim M.: 25:45, 1200m, 12, 12 (75-lbs.; sub: jump-stretch pull-up, green)
Christine S.: 15:45, 800m, 26, 4 (65-lbs.; sub: thruster, 1/2x pull-up)
Jeff W.: 26:41, 1600m/3600m, 17, 7 (135-lbs.)
Bill G.: 22:16, 1200m, 14, 2 (135-lbs.)
Dave R.: 14:38, 600m, 37, 16
Josh M.: 17:30, 1200m, 27, 13 (155-lbs.)
Ralph A.: 27:04, 2400m, 12, 10 (115-lbs.)
Marco M.: 18:50, 800m, 28, 9 (95-lbs.)
Steve D.: 17:15, 600m, 43, 10 (155-lbs.)
Adam C.: 25:57, 1400m, 52, 12 (135-lbs.)
Sakar P.: 25:38, 1200m, 29, 6 (115-lbs.)
Christy P.: 17:19, 2000m, 35, 11
Amy D.: 14:48, 800m, 30, 12 (30-lb. dbs; 20-lb. dbs; sub: power clean, push press, jump-stretch pull-up, red)
Luke D.: 14:22, 600m, 14, 12 (30-lb. dbs)
Brent W.: 15:55, 800m/1600m, 22, 8 (35-lb. dbs; sub: 3/5x jump-stretch pull-up, green)
Jen O.: 16:40, 600m/1200m, 10, 15 (20-lb. dbs; sub: 1x bodyrow)
Ravi S.: 23:29, 1600m, 25, 25 (95-lbs.)
John B.: 24:02, 1600m, 30, 19 (75-lbs.; sub: jump-stretch pull-up, green)
Meghan M.: 14:43, 800m, 41, 8
David S.: 20:41, 1800m, 6, 15 (75-lbs.; sub: jump-stretch pull-up, red)
Susanna B.: 12:02, no 400m run, 17, 26 (75-lbs; sub: 1x bodyrow)
Adam F.: 21:35, 1200m, 19, 25 (25-lb. dbs, 15-lb. dbs; sub: max thruster, 1x bodyrow)
Leota B.: 26:26, 1600/2000m, 15, 10 (25-lb. dbs.; sub: jump-stretch pull-up, blue)
I can’t wait for John’s birthday next year. I love celebrating with my 2400m run to end the great BK Bash WOD. This is why I love you all at Crossfit MPH.
Happy Birthday John.
Eat the STEAK rare.
Props to The Janitor