Raising the box jump standard.
25"/29"...gone are the days of 21"/25"

W.O.D. 5.6.09
250M Row
50 Box Jumps 25"/29"
50 Walking Lunges
200M Run
50 KB Swings 35#/55#
50 Push Press 45#/65#
200 Double Unders

"Headlock Defense" by Tony Blauer - video [wmv] [mov]


"Persist and persevere, and you will find most things that are attainable, possible."
-Lord Chesterfield

Sam 24:24
Granny 24:29
Mike M. 20:07
Aimee 17:10
Tim P. 19:57
Laura 25:13
Paul 21:28
Lisa 24:00
Hot Wheels 33:16
Ray 33:58
Dan 32:41
Joe D. 28:05
Curin 27:51
Devin 22:50
Miranda 32:42
Jon 24:20
Danielle 33:01
Joe A. 47:08
Tim M. 25:17
Kit 28:03
Hannah 29:33
Jason 24:50
Cindy 29:32
Jeff 21:59


Cindy said...

Aimee ... can we do this one for my private tomorrow? It may take me the full hour but what an awesome WOD!

Joe A said...


I have two song requests to add to the soundtrack

Stone temple pilots - tripping on a hold in a paper heart

Beastie boys - no sleep till brooklyn

Ray said...

Yeah Joe, I better bring my lunch for the noon WOD and cancel my afternoon appointments. It's gonna be a while.

Joe A said...


Thank You for raising the standard!

We should forget the 25/20 inch ever existed.

Aimee Lyons said...

Joe A.-just for you...before long we will all be at your 51" standard. I'll get your songs on the playlist today.

I'll take other new music selections gang.

Cindy- Absolutely.

6AM crew- Good push this AM...only 2 jump rope casualties.

Hannah said...

Kelis. I'm bossy
usher. yeah
christina aguliera. fighter
destiny's child. survior
nelly. hot in here
kanye. gold digger

wow. crazy workout. i can't believe everyone rocked those high boxes and 200 double unders! awesome. night classes are done for the spring...5:15 tonight?

nicole said...

I will still be at 21". I suck at this thing called crossfit. I haven't worked out in 6 days. The fat is going to be jiggling tonight!!!

Aimee Lyons said...

NICOLE---Where's that positive attitude?????????????????????????????????????????????????????????????? Do I need to post the pic of the 20lb OHS? to remind you of how far you have come...

JZuck said...

- Rolling Stone - Paint it Black
- Eminem - Drug Ballad
- AC/DC - Thunderstruck
- Led Zepplin - Immigrant Song
- Rage Against the Machine - Bulls on Parade
- Ram Jam - Black Betty

Jason Lyons said...


check my computer as i have all of jon's suggestions.

also, i will do this on my next open gym. i am actually sad i will be golfing tonight instead of going to class. maybe it will rain...

Jeff said...

Jump rope casualties? Exactly what does that mean?

Miranda said...

Are we going to practice headlocks tonight????

nicole said...

Are we going to practice smacking people tonight???

Jason Lyons said...

Sam and Laura both broke a jump rope this morning. The first two to fail.

nicole said...

I actually do have a serious question...

What do we sub for the double unders?

Aimee Lyons said...

Sub for DU is tuck jumps.

Anonymous said...

now thats full extension...props to the camera man...good chipping with all of ya this morning

Anonymous said...

- Mike

nicole said...

Tuck jumps=a whole lotta peeing the pants

Miranda said...

Can the WOD be done in any order, or does it have to be completed as is?

Aimee Lyons said...

You can start at any place, but after that you must follow the order of exercises.

Ray said...

Goddamit Hot Wheels, I didn't see you sneaking up on my ass. I'll be watching for you next time!!

Joe D, awesome job brother. You kicked some serious butt today, including mine. Way to go!

Joe D said...

Thanks Ray, and thanks for convincing me to try crossfit. It's teaching me new philosophical concepts such as: "pain is merely weakness leaving the body".

Aimee Lyons said...

Yeah, Joe D. I was SUPER proud of you yesterday...see you don't have to be Tarzan to swing on to the top of the box (just jump!!!)...you've come along way from 13" to 29"...that's what it's all about! And just think about when I put a 70lb KB Snatch in the WOD...you will be all over it!