Monday, 05 June 2023

Join us this Friday, 09 June, at any class time for FREE!

No fitness experience needed!



4 Rope climbs (13′)

10 D-ball cleans (100/70)

20 Box jump over (30/24″)

200 Double unders

30 KB Swings (70/53)

40 GHD Sit-ups

50 Wall ball shots (25/16)@(10/9′)


For time

(20:00 cap)



0:45 Wall-facing handstand hold

0:45 Rest

0:45 Hollow hold

0:45 Rest


4 Rounds for quality



Post results and experiences to comments


  1. 29:54 12# wall hall, 70# Dball

  2. Kim Owens says

    10#DB, 12”box, 18#KB, 10WB.
    Wall facing hand stand better when feet get higher on wall

  3. sflynn says

    17:36 Rx
    This WOD punched me in the face. Lol
    On the skill work I was able to do freestanding handstand holds for 0:45 each round 🙂

  4. Vernice says

    18:48 modified

  5. Henry Smith says

    20:41 rx cap

    I was moving slow today.

  6. White Ape says

    17:22 Rx
    During the KB swings the stereo went silent, and you don’t want to be in the room with Coach Sarah if the tunes stop mid-WOD. 🙂 So I went to fix it and had to disconnect and reconnect the Bluetooth. So I lost almost 2:00 of time. At least next time that sets me up for a nice PR! LOL!

    I was caught off-guard on how hard the double unders were! Lesson learned, don’t switch to your faster rope when you haven’t been practicing with it!

  7. Amber Burkhart says

    19:11 Rx
    DUs tripped me up more than I wanted but tried to do sets of 20-25

  8. Maggie Tunnell says

    14# WB
    30# KB

  9. Crystal Stine says

    20:26 mod. Rope climb from sitting. Jump the line for distance. 200 single ( they about killed me) did about 10 at a time. Sit ups. 50lb d-ball cleans. 18lb kettle bell swings.

  10. Michelle Milstead says

    15:43 heavily modified. This one punched me in the face too. I did 1 rope climb and then switched to modified rope climbs. 30# D ball cleans. 24″ box step overs. 400 single unders. 30# KB swings. Did 10 GHD and switched to floor sit ups. 14# wall ball. Today I proved to myself that I can listen to my body and hold back when needed to remain safe. It’s tough but necessary.

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