Friday, 19 June 2009

“Annie, are you OK?” (modified)

21-18-15-12-9 rep rounds

Row 500m or Run 400m
Dumbell Thrusters (35/25)
Sumo Deadlift Highpull (35/25)
Ball Cleans (20/12)
Wall-Ball Shots (20/12)

For Time
Note: You row or run at the beginning of each round.
Post time to comments


  1. 64:15 RX (35 lb. dumbbells on thrusters/SDHP)- outside run

  2. 58:59 "as Jimmy Prescribed". 😉

  3. jflea3 says

    68:02 RX (35 lb. dumbbells on thrusters/SDHP)- outside run

  4. I was curious as to the "modifications" in this WOD and there are many, many versions of it floating around out there.

    But generally this is what I found most places:


    Row for Calories (21-15-9)
    Dumbbell Thrusters
    Sumo Deadlift Highpull
    Ball Cleans
    Wall-Ball Shots

    Weights varied by affiliate.

    Some interesting history on this workout:
    Info I found on the CF main website indicates this was originally done at a certification, and was done in a sort of team format where every one on the team had to finish all reps of one exercise before moving to the next station (kinda like Trevor). According to what I read, at the end of the WOD the coach said the reps should probably have been 15-12-9. (page 23)

    So, the way I see it, we did a LOT MORE work than the original today.

    Good job everyone!!!

  5. Sarah A. says

    55:13 Rx, outside run

  6. 68:02 Rx
    Outside Run


  7. Robert says

    52:35 Outside run.

    Great to see everyone this am. See you in a week or two. Off to KC then Colorado.

    Thanks Angie for the lore of CF.

  8. Melanie did 50:43. 15lb. dumbbells on thrusters/35lb. SDHP/Outside run. Thanks, Erin, for all of the encouragement!

  9. MP Jimmy says

    Great job everyone! Thank you Angie for your mini bedtime story! 🙂 The version I use is one that I got from CFHQ. I will find the date and post it. That way you all do not get the impression that I am mean. 😉 See y'all later.

  10. Bershunda says

    56:34 RX – First day back after 2+ weeks….it was awful

    Outside Run

  11. Oh, I don't think you're mean at all Jimmy – you're just making sure we get our money's worth! 😉

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