five rounds for time:
15x knees-to-elbows
10x deadlift @ 135/95-lbs.

Welcome to the lab, part two—John’s garage gym. If you missed part one, you can get it here. This time around, we’re showing you the bodyrow station, and “Baby Hill.” This hill is the smaller of two leading up to the house, and at the end of a 400m or 800m interval, the six percent grade (that begins with two-dozen stairs) makes us earn it.

Find a way to make your surroundings work for you.

for time:
1000m row

four rounds, one minute of each exercise, as many repetitions as possible; rest one minute between rounds:
double under
swing @ 55/35-lbs.
burpee
push press @ 75/55-lbs.

This workout is scored by the total repetitions completed.

“Fran”
for time:
21-15-9
thruster @ 95/65-lbs.
pull-up

workout courtesy of crossfit.com

deadlift (max attempt)
5-5-3-3-3-1-1-1-1-1

Welcome to our laboratory—John’s garage gym (staged for photo). This is where the magic happens. In the summer, mosquitos bite and humidity chokes. It’s good in the winter too, with frozen fingers and a deep lung burn. Builds character.

We’ll show you the rest of the photo shoot next Monday. In the meantime, what are you doing to make the best use of space around your home or garage?

as many repetitions as possible; rest as long as previous effort:
30” wall ball @ 20/14-lbs.
1′ wall ball
90″ wall ball
2′ wall ball
2.5′ wall ball
3′ wall ball

This workout is scored by the total repetitions completed.

as many rounds as possible in 20 minutes:
25x sit-up
12x dumbbell lunge with 50/35-lb. dumbbells
500m row

for time:
120x pull-up

as many rounds as possible in 20 minutes:
10x sumo deadlift high-pull @ 95/65-lbs.
15x pull-up
20x pike-up

That’s not a picture of Ted K.—it’s Mike S. Even still, Ted completed yesterday’s WOD in his hotel, and in the absence of a treadmill, he ran the 400m intervals up and down the hotel hallway. You can read about it here. As a result of his “Tedication,” we’re naming this benchmark WOD in his honor. You can earn naming recognition too by going above and beyond the normal efforts. Of course, benchmark workouts are always more intense than most others, so be prepared to be cursed by many over the course of the day. We think it’s worth it.

–Melody and John

—

“Ted”
for time:
50x dumbbell burpee + clean + thruster with 50/35-lb. dumbbells