Jen S. and Rachel
WOD:  10 rounds of each…
5 "run around" box jumps (20"-all)
2 rope climbs
5 twin barbell deadlift (95lbs/95lbs-M / 65lbs/65lbs-F)
5 handstand push ups

*Run around box jumps: do a box jump, the run around the box and return to the original position.  Repeat, except run around the opposite direction than the first. 

*Twin Barbell deadlift: a bar w/ 95lbs on it in each hand.

31 thoughts on “Posted: 10/1/2009

  1. Mike says:

    Is twin barbell deadlift what I think it is… Two parellel barbells on your left and right? Also, are run around box jumps just running around the box between jumps? I Couldn't find demos of these anywhere online… Thanks

  2. Angela says:

    Go Jennnnnny, It's your Biiirthday!!!!!!!! (Someone else has a birthday tomorrow…Cough-JJ-Cough)

  3. mere says:

    I was thinking I'd be the first… 2 days this week you've been quick on the draw Colleen….Happy Birthday Jenny!

  4. yolleen says:

    way to look out Scott!! Wish i got that memo before i did 10 consecutive rope climbs and rubbed my shin to the bone 🙂

  5. Scott S says:

    Be sure to bring long socks or pants for the rope climb. Otherwise, you will get a nice raw spot on your legs.

  6. colleen says:

    . . . i just get up too early 🙂 HOPE that everyone has a wonderful and beautiful day!!! PS. my nose is cold

  7. Anti-whiner says:

    Just a thought for the day and life. Cross-fitters DON'T Whine or Complain. Many of the things we do at CFW are hard. That is why you are at CFW and not at another gym. Instead of saying "No" "I can't" or "I won't" and whining about it being too difficult, how about saying "I'll try", "I'll learn", "I'll do better than my best". CFW has great trainers, trust them. It's okay to get frustrated or even be intimidated, but whining and complaining is not going to help you reach your goals…and it drains positive energy from the box. "You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down, but the staying down."

  8. Jen S. says:

    oooooh kaaaaaay No more whining for me…even if I do rip my hands or taste blood after FGB! This is what I come to the box for! You are soo right! Thank you anti whiner! (o:
    Happy Birthday Jenny!!!!! Hope your day is fantabulous!!!!

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