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Wednesday 09 December 2009

Posted by The Coach on December 8th, 2009

For time:
60kg Clean, 15 reps
Toes to Bar, 30 reps
21″ Box Jump, 30 reps
Muscle Up, 15 reps
20kg Double Kettlebell Push Press, 30 reps
Double Under, 30 reps
60kg Thruster, 15 reps
Pull Up, 30 reps
Burpee, 30 reps
20kg Overhead Plate Walking Lunge, 100 reps

Post time to comments

Things You Probably Suck at as a CrossFitter from CrossFit London


27 Responses to “Wednesday 09 December 2009”

  1. Adam Piller said

    i think there is a typo… that’s one workout? but we only have an hour!!

  2. gus said

    this one looks like a bit of a map-and-a-flashlight wod!

  3. andrew said

    i think 30 x double unders would take me ~ 4 any event I will take a packed lunch and some kendall mint cake

  4. The Cell said

    Jeez!! Boo hoo you blokes. Harden the f*%k up. If Mikko Salo can go sub 20 mins on this one after 7 other WOD’s over 2 days, I’m sure you can do it in under an hour! 🙂

    Plus there’s such a thing as scaling. No Adam, you may not scale!


  5. Adam Piller said


    Miko is an animal! He makes a silver back gorilla look like a chiwawa! 6.30am crew tmro lets rock it!

    is it the exact wod they did at games? I thought it was differnt but I’m usually wrong

  6. graeme said

    this WOD looks great !! cant wait to have a crack …

  7. Storm said

    Woo Hoo this is going to be GREAT…

    1. Bar of Harden the F%$# Up – Check

    2. Attitude Adjustment Cake – Check

    3. Tape for Soft Hands – Check

    4. Loud voice to give appropriate encouragement when needed – Check

    Did I say Woo Hoo…..I can feel the mintiness now

  8. The Cell said

    That’s the exact WOD Adam.

    I just did this as Rx’d (although used a 25kg plate on the lunges)
    Time: 35.51mins

    In short, it sucked. If any shithead wants to run from me tonight at work, good luck to em. I’m not running anywhere! I’m stuffed.

    Good luck! 😛 hahahahahahahahaha


  9. Vicki said

    Pure Mintiness, Storm 🙂 This WOS was rockin!

    For time:
    16.5kg Clean, 10 reps
    Knees to wherever, 20 reps
    18″ Step ups, 20 reps
    Muscle Up Prog, 15 reps
    8kg Double Kettlebell Push Press, 20 reps
    Single Skips, 90 reps
    8kg Press, 20 reps
    Pull Up, 30 reps – Purple band
    Burpee, 30 reps
    5g Overhead Plate Walking Lunge, 50 reps, Plain walking Lunge 50 reps.
    19:21?? Or 19:58?? 19: something!!!

    Felt like I could have done full reps for all – next time. I really, really really LOVE these WODS.
    5.30 Crew kicked BUTT 🙂

    Oh, and Jase – PMSL that you had to chase someone! You guys ought to wear the uniform in more often 😉

  10. andrew said

    WU – 800m run, mobility, setting stuff up..

    WOD – 60kg Clean x 15
    Toes to Bar/Chest/Waist x 30
    21″ Box Jump x 30
    Muscle Up Progressions x 15
    20kg Double Kettlebell Push Press x 30
    Skips x 90
    60kg Thruster x 15
    Pull Up x 30
    Burpee x 30
    20kg Overhead Plate Walking Lungex 100

    Time 21mins something

    Thrusters not as bad as I thought, burpees & lunges sucked big time.

  11. gus said

    ended up changing some bits half way through as my left shoulder is still giving my grief:

    15 x 40kg clean
    30 x knees to chest
    30 x box jumps big tyre
    15 x muscle up progression
    30 x 16kg single arm push press
    15 x 40kg front squat (did about 4 thrusters before switching)
    30 x pull up – red band
    30 x burpees
    100 x lunges – 10kg (did about 20 on 15kg before switching)

    time: 28:58

    long one today, wasn’t too bad, just annoying having to change things due to injury etc

  12. gus said

    i forgot the skipping – did 90 singles

  13. Peter Yeates said

    Warm-up = Glute activation, Mobility drills, 400m run.

    WOD = scaled the Cleans and thrusters to 45kg, PP to 16kg, lunge to 15kg, the rest as Rx’d.
    Time = 27:19

  14. Adam Piller said

    wod as rxd 26.06mins

    bloody muscle ups and lunges were off today, probably took over 12mins for those combined. muscle ups were singles and lunges were in 10’s.

    very tough wod, awesome effort by all this morning and whoever is going to have a crack.

    that cup of concrete, i mean creatine helped Jase 😛
    thanks storm for good motivation all the way through!

  15. michelle said

    Warm up: Running, mobility, etc.

    30kg clean x 15
    Knees to elbows x 30
    Big tyre jumps x 30
    Muscle up progression x 15
    12kg double KB push press x 30
    Double unders x 30
    30kg thrusters x 15
    Pull ups (orange band) x 30
    Burpee x 30
    15kg plate step up x 100

    Time = 21:23

    The cleans were too easy at 30kg, but any heavier and I wouldn’t have managed to thrusters. The step ups were by far the worst.

    I loved this WOD!!! 🙂 🙂 🙂

  16. Will F said

    Made it to class this morning, didn’t sleep in!

    Warmup – 400m run, Mobility, WOD movements.

    35kg clean x 15
    Knees to elbows x 30
    Big tyre jumps x 30
    Muscle up progression x 15
    12kg double KB push press x 30
    Double unders x 30
    30kg thrusters x 15
    Pull ups (red band) x 30
    Burpee x 30
    10kg plate walking lunge x 100


    Awesome WOD!! The left arm got me when I went from KB push press to thursters and had to drop the weight on the thrusters. More focus on this when working out at home.

  17. Will F said

    Here are some links on the Crossfit Games website of the WOD if anyone is interested:

  18. Steve said

    One of the funniest yet…. This one is for all you “shirtless, camera-whores with a god complex”

    Absolute classic!!!!

  19. Graeme said


  20. Steve said

    No worries Graeme..

  21. Graeme said

    sorry steve – 630 again!

  22. Brett said

    My first WOD ever at the Cell was a killer…

    Warm Up: 800m Run and Mobility

    40kg Clean x 15
    Toes to Bar x 30
    21″ Box Jump x 30
    Muscle Up Progression x 15
    16kg Double Kettlebell Push Press x 30
    Double Under x 30
    40kg Thruster x 15
    Pull Up (yellow band) x 30
    Burpee x 30
    10kg Overhead Plate Walking Lunge x 100


  23. graeme said


    40kg Clean x 15
    Toes to Bar x 30
    21″ Step Up x 30
    Muscle Up Progression x 15
    16kg Double Kettlebell Push Press x 30
    90 Skips
    25kg Thruster x 15
    Pull Up (red band) x 30
    Burpee x 30
    5kg Overhead Plate Walking Lunge x 100

    31:43 – tough but enjoyable

  24. Storm said

    Warm Up / run – mobility – mental adjustment

    35kg Clean x 15 (7/5/3)
    Toes to Bar x 30 (5s)
    21″ Box Jump x 30 (5’s)
    Muscle Up Progression x 15
    12kg Dble KB Push Press x 30 (10/10/8/2)
    30 Double Unders (10’s)
    35kg Thrusters x 15 (3’s)
    Pull Ups orange band x 30
    Burpees x30 these were very ugly
    20kg Plate Overhead Walking Lunge x 100 (10’S)
    These hurt bigtime had to get my game face on for the last 50 otherwise i would still be there. Thanks for the encouragment Aiden and pointing out to me that you lyeing on the back of your mums car was way cooler than what i was doing…Priceless, god luv ya.


  25. Storm said

    This photo of Big Paul.W is what the unsavouy types of our community see when he has them on the ground.

  26. michael a said

    warm up;400m run,mobility,wod movements
    wod;40kg clean
    30 knees to chest(10,10,5,5)
    30 ’21’bx jumps(10,5,5,5,5)
    15 m/u/p
    30 16kg k/b p/p(10,5,5,5,3,2)
    90 single skips
    15 40kg thrusters(5,3,2,3,2)
    30 p/band p/ups(10,5,4,2,rest singles)
    30 burpees(10,5,5,5,3,2)
    100 lunges(1st 50 in 10,nxt 30 in 5’s,last 20 10’s

  27. andrew said

    steve – i will have to check the website like 200 times and hour to see if there are any more updates like this..

    Storm – having seen big paul kick the blue bag I have promised myself to always stay on the right side of the law..

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