three rounds for time:
10x box jump, 30″ platform
50x double under
400m run
–90″ rest–
then, two rounds; rest amply between rounds:
max strict pull-up*
1′ “L”-sit
*If previous score is greater than 10 repetitions, add weight.
This workout is scored by the total strict pull-ups completed from both rounds.
–Scores–
Rob K.: 11:11, 20 (15-lbs.)
Jon H.: 14:04, 13 (25-lbs.)
Borja G.: 11:33, 11 (15-lbs.)
Michael F.: 11:00, 9 (15-lbs.)
James C.: 12:35,11 (20-lbs.; sub: 1/2x double under)
Derek B.: 13:10, 6 (45-lbs.; sub: goblet squat, lunge, 90″ plank hold, N-sit)
John G.: 17:36, 8 (sub: 1/2x tuck jump, jump-stretch strict pull-up, red, N-sit)
Ralph A.: 14:09, 4 (20″; sub: 1/2x tuck jump, N-sit)
Keena S.: 16:30, 5 (20″; sub: 1/2x double under, jump-stretch strict pull-up, red, N-sit)
Teal B.: 18:00, 13 (20″; sub: 1/2x tuck jump, jump-stretch strict pull-up, green, N-sit)
Tamra F.: 14:06, 5 (sub: step-up, 20″, lunge, 90″ plank hold, jump-stretch strict pull-up, blue, v-hold)
Dave K.: 10:55, 16 (20-lbs.)
Josh M.: 12:36, 18 (20-lbs.; sub: plank hold)
Neil A.: 12:46, 11
Bill G.: 13:04, 18R/16L (sub: single-leg squat, v-hold)
Alex M.: 10:45, 10 (15-lbs.)
John P.: 12:36, 12 (15-lbs.; sub: 1/2x double under, N-sit)
Gideon B.: 10:44, 12 (24″; sub: 1/2x tuck jump, N-sit)
Joe T.: 10:53, 18 (24″; sub: 1/2x tuck jump, N-sit)
Cristian D.: 13:01, 7 (24″; sub: N-sit)
Terry M.: 12:29, 8 (24″, 20-lbs.; sub: 1/2x double under, N-sit)
Jen M.: 16:05, 2 (20″; sub: N-sit)
Set S.: 14:13, 4 20″; sub: 1/2x tuck jump, jump-stretch strict pull-up, blue, N-sit)
Julie G.: 14:38, 9 (20″; sub: jump-stretch strict pull-up, red, N-sit)
Molly B.: 18:48, 9 (sub: step-up, 20″, lunge, jump-stretch strict pull-up, green, N-sit)
Katie M.: 17:51, 12 (20″; sub: 1/2x double under, jump-stretch strict pull-up, red, N-sit)
Joe K.: 3 (sub:pull-up, pushup, 90″ plank hold, v-hold)
Kaisa A.: 12:20, 20 (20-lbs.; sub: goblet squat, 1/2x lunge, 1′ plank hold, strict bodyrow, 1′ plank hold)
David S.: 10:48, 7 (25-lbs.)
David O.: 13:16, 6 (15-lbs.; sub: 1/2x double under)
Roselena R.: 14:42, 10 (20″; sub: 1/2x tuck jump, jump-stretch strict pull-up, red, v-hold)
Matthew C.: 17:34, 8 (15-lbs.; sub: pushup, strict sit-up, 90″ plank hold, 1′ plank hold)
Drew P.: 12:02, 7 (15-lbs.)
Alex C.: 14:13, 8 (24″; sub: 1/2x double under, N-sit)
Adrian P.: 13:34, 17 (20″; sub: 1/2x tuck jump, jump-stretch strict pull-up, red, N-sit)
Ivy F.: 12:05, 13 (35-lbs.; sub: goblet squat, 1/2x lunge, 90″ plank hold, jump-stretch strict pull-up, blue, plank hold)
Dave R.: 10:44, 13 (15-lbs.)
Johnny A.: 12:41, 8 (24″; sub: 1/2x double under, jump-stretch strict pull-up, blue, 30″ N-sit)
John Gr.: 15:43, 23 (20″; sub: 1/2x lunge, strict bodyrow, 30″ N-sit)
Joseph P.: 18:10, 9 (sub: step-up, 20″, 1/2x double under, 30″ N-sit)
Chris C.: 13:32, 9 (20-lbs.)
Erez Y.: 13:35, 16 (sub: 30″ L-sit)
Christine S.: 16:46, 12 (20-lbs.; sub: step-up, 24″)
Chris T.: 12:27, 14 (20-lbs.; sub: 1/2x tuck jump, 30″ L-sit)
Mayra C.: 9:25, 4 (sub: step-up, 20″; 1/4x pushup, 25x v-up, jump-stretch strict pull-up, blue, 30″ N-sit)
Sean F.: 14:55, 7 (15-lbs.)
Brett B.: 15:54, 18 (27″; sub: 1/2x double under, 30″ N-sit)
Jason C.: 13:54, 17 (20-lbs.; 24″; sub: 1/2x double under)
Rocio Q.: 14:14, 8 (20″; sub: 1/2x lunge)
Katherine S.: 15:39, 16 (20″; sub: 1/2x tuck jump, strict bodyrow, green, 30″ N-sit)
Ben R.: 14:53, 5 (sub: step-up, 24″, 1/2x lunge, 30″ N-sit)
Arvin G.: 13:59, 8 (27″; sub: 1/2x tuck jump, 30″ N-sit)
Randy F.: 14:09, 10 (27″; sub: 30″ L-sit)
Jon A.: 15:00, 16 (sub: step-up, 20″, 1/2x lunge, jump-stretch strict pull-up, green, 30″ N-sit)
Ricky B.: 13:40,18 (20″; sub: 1/2x lunge, jump-stretch strict pull-up, blue, 30″ N-sit)
Mark Co.: 14:29, 8 (sub: 1/2x double under)
Spencer S.: 15:25, 10 (20-lbs., 27″)
OTB – Crossfit Oahu
Skill Practice: Snatch Balance 3-3-3
(sub: Push Jerk 3-3-3)
95-105-115… Ran out of time, they do things a little differently here…
WOD – 5 rounds for time:
3 Squat Snatch – 80# (sub: power snatch)
6 HSPU (sub: elevated pike push up)
9 Strict Toes to Bar (sub: knees to bar)
Time – 8:24
Jared S.