Monday, 20 Monday 2017

Burris meeting #thedavecastro.



Option 1:

21-15-9 rep rounds of:



Box Jumps (30/24″)

Run 300m


For Time


…Rest 3 minutes



3-rep max


Option 2:

2017 CrossFit Games Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie row

55 Handstand Push-ups


For Score

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*After each exercise is complete, note the time for the tiebreaker

A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.



20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side


Royal Huddleston Burpee Challenge:

Day 44



Post time, score, and experiences to comments


  1. 17.4 181 masters scaled

  2. RhondaG says

    196 Scaled
    11:15 Tie Break

    Note for future..If I were going to do this again I would try the deadlifts and wall balls in bigger sets and be on the rower between minute 5-6 – it’s always good to have a plan anyways! Even if it kills ya 🙂

  3. 17.4: 201 Scaled. Tie break 9:17
    Holy HRPU, those were tough.

  4. darrenandtara says


  5. 14:31
    I couldn’t catch you T

    You know your t2b were bad when you felt like you killed the burpees!

  6. Christa says

    CWOD 17:27. Not all t2b made contact, but that’s the most reps I’ve ever done successfully.

  7. 17.4 190 reps scaled tiebreak 11:41
    Getting over a respiratory bug from last week. Impressed that I was able to do this well.

  8. Little John says

    20:08 cwod. 24″ box. Hanging knee raises.
    24″ was a step up from the usual 20″.
    #125 cluster. Could have gone higher.

    Earlier, ran/sprint 1.5mi in the heat. Ouch.

  9. Muffin Man says

    17.4: 179 Rx with 9:52 tie break time. 1 rep PR and 0 no reps. Happy with that

  10. White Ape says

    17.4 redo
    43 reps into the HSPU, 5 less reps than before.
    However, shoulders were still tired from Saturday. I followed my strategy, and had the faster splits I was looking for. Need to follow it next time when fresh!

    DL: 14-11-9-8-7-6
    WB: 23-20-12
    Row: kept above 1100 cal/hr
    HSPU: 5’s, 4’s, 3’s, 2’s (went down to next # as I began to struggle on last rep).

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