Friday, 27 January 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE




200m Row

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Row

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups


For Time

(14:00 cap)


…Rest 8:00 from end of cap, then…


Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:


40 Pull-ups

80 Sit-ups

120 Double Unders

1600m Row


For Time



Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Olympic Wall Squat – 2:00



Post times and experiences to comments


  1. 14:13 to finish, 45# bar, HR PU from one knee
    39:13 total with second part, partner with Katie, 15 PLU RX, 5 banded, singles
    Fun, exhausting WOD!

    Good luck to all Fittest competitors this weekend! Have fun and kick butt!

  2. 13:11 55#, HRPU on knees
    14:?? I think, partnered with Brian. My mods: plu with red/blue bands and Jimmys help, singles

  3. 13:50 scaled with 75# OHS
    9:07 scaled with Such- all DU, Daniel 800m row
    Brutal wod today

  4. Correction to wod 1, 14:12 as I did not finish the final 6 OHS and 6 HRPU

  5. WOD 1 12:24 Rx. Managed not to break up OHS
    WOD 2 partnered with Speedy. Did KBS instead of PLU and biked instead of rowing

  6. Grant must have been working his straddle technique here.

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