WOD Details

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Only 12 Mins 07-26-2011

Exercise Details
1. Run 36.59 meters (120.1 feet)
2. OverHead Squat Men: 75 lbs. (34.05 kgs.), Women: 55 lbs. (24.97 kgs.), 8 reps
3. Box Jumps 8 reps
for Rounds
Ratings Ratings



2 rounds of:

3 min AMRAP
Shuttle run (40 yds)
Rest 1 min
3 min AMRAP
8 OH Squats (75/45)
8 Box Jumps (24/18)

Skerd 8 OH Squats (95/65)



Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 JakeA 41.00 rounds Crossfit Strong 07/26/2011
2 CoachYocom 39.00 rounds Crossfit Strong 07/25/2011
3 MalachiB 38.00 rounds Crossfit Strong 07/26/2011
4 BradP 37.00 rounds Crossfit Strong 07/26/2011
5 MattL 37.00 rounds Crossfit Strong 07/26/2011
6 KurtH 37.00 rounds Crossfit Strong 07/26/2011
7 ShelbyB 36.00 rounds Crossfit Strong 07/26/2011
8 JamieK 36.00 rounds Crossfit Strong 07/26/2011
9 JakeT 35.00 rounds Crossfit Strong 07/26/2011
10 JamieBeggs 35.00 rounds Crossfit Strong 07/26/2011
11 AndyL 34.00 rounds Crossfit Strong 07/26/2011
12 LarryS 34.00 rounds Crossfit Strong 07/26/2011
13 LeahM 34.00 rounds Crossfit Strong 07/26/2011
14 JakeS 34.00 rounds Crossfit Strong 07/26/2011
15 EricZ 34.00 rounds Crossfit Strong 07/26/2011


  • SharlaG 07/26/2011 18:20:42

    Late to the boards today but Shelby, I agree with you. I think the boxes were higher! I had been doing SO good on not falling, but since the boxes were higher today, they triumphed again!! My shins will never be the same! Made the second round a little more challenging for me, but it was a great WOD!

  • TanyaS 07/26/2011 15:22:23

    Hi Peeps, I am going to have live feed up on the big screen on Sat an Sunday for the games...so I invite everyone over to my crib. I will send out a seperate blog..but I will only provide healthy food, sparkling water, and beer (that is already in the garage in the beer fridge.)

  • RyanC 07/26/2011 14:50:41

    @andy...I am down for some games watching too...can we borrow the projector from the box???

  • PaShunD 07/26/2011 14:18:32

    Cody Im one of the workers but I do want to say I love the pic today. If a picture is worth a thousand words then that pictures says a ton about CFS. People working hard and your brother(or sister) right there working just as hard to help you. We are not just a box we are a family lets never loose that!

  • KatherineM 07/26/2011 12:41:41

    And yes, Shelby, the boxes did seem taller... bc Leah and I had them on the guys side - Gale corrected us.

  • KatherineM 07/26/2011 12:40:10

    Aw Andy - again not paying attention! haha :) Im down for some games watching this wknd!

    Check out the CFGames update: http://games.crossfit.com/features/videos/games-update-four-days-out

  • ShelbyB 07/26/2011 12:36:39

    Very fun wod, however I think gale must have added several inches to all the boxes overnight because everyone is commenting on how hard those box jumps were! You are very, very sneaky gale. I would not put it past you.

    Just want to welcome our new friends Kelly and Ashley to the box! glad yall have joined us and great job yesterday and today. (I dont know if you read this board yet but you soon will, its addicting.)

  • AndyL 07/26/2011 12:31:49

    Speaking of the Games, anyone else who isnt going to LA want to get together Saturday/Sunday and watch the Games? I figure someone could get the live feed blown up on a TV and we could all cheat day together, featuring beer, burpees, and haha just kidding about the burpees.

  • AndyL 07/26/2011 12:30:36

    Ouch, didnt even see that.


  • CoachYocom 07/26/2011 12:25:45

    @andy...the best part about the dialog with katherine...is that you said the diet is working...she bluntly responds...no!

  • LeahM 07/26/2011 12:20:54

    @Cody - Thanks for calling me out! I was def one of the ones just creeping waiting to read what everyone else posted.

    Just wanted to thank Alexis, Shelby and Kitty for pushing me this morning! Really enjoyed working out with you ladies!

  • CodyR 07/26/2011 11:38:58

    There were a TON of people at the AM class and the board is a little slow today. This leads me to 2 possible conclusions...

    1) People actually work on Tuesdays


    2) There are a bunch of people creepers on the boards waiting for everyone else to post. We know youre out there.

  • PeterS 07/26/2011 11:30:20

    Any WOD with running is a good WOD. Nay, a GREAT WOD. Thanks for the shuttles coach!

  • EricZ 07/26/2011 10:28:28

    Did anyone else feel like the Box was twice as high as it usually is... man! after the Shuttles and OHS this white man cant Jump!

    HUGE numbers this AM... very exciting to see so many people in there today pushing hard and giving it their all!

    Remember, if the OHS feel light, and you are tempted to go realy fast... make sure you are hitting full range of motion, dont short your reps... I know I rush a little when the weight feels comfy.... Thanks Gale for keeping me honest.

  • CharlieN 07/26/2011 09:42:45

    @Mike Baker - Thanks for the Golden Corral coupon....I will use it on my cheat day.

  • CharlieN 07/26/2011 09:27:06

    Glad to have you back Mamma Cat!!!

  • KatherineM 07/26/2011 09:20:26

    Kitty: (tweeted) Missed you this AM! Where art thou?
    Andy: ummm...kitty...you and i almost collided multiple times at the halfway cone on the shuttle run
    me: Am I blind in the mornings? I do that to Natalie constantly and I see her all day - later at wrk too. Seriously
    Andy: in your defense, i was late, so i wasnt doing the normal hang out beforehand and say haaaaaaaaay to everyone thing
    me: yikes
    Andy: so thats probably why you missed me. although, i am pretty hard to miss, i guess that diet is working
    me: no I just dont pay attention, also there was a girls side and a boys side
    Andy: false. girls side and Man side

  • KatherineM 07/26/2011 09:16:08

    Mama Cat looked pretty spry for shoulder surgery/running classes at all hours of the AM - but shes pretty awesome anyway so I dont expect less :)

  • AndyL 07/26/2011 09:12:13

    It was great seeing Mama Cat today!

  • BeccaR 07/26/2011 08:58:41

    In this "only 12 minute" workout, I thought I might collapse on my measly little 8 box jumps....whoa!!!

  • CoachYocom 07/26/2011 08:26:58

    I hope that you guys were able to see the value in high intensity workout. We only did 12 mins of work. Compare that to your last 20 minute wod. We want you to feel like this every time. think of it this way. We are in training, it is better to go at high intensity for as long as you can then give your all on the rest. So in other words, we dont pace during training. Strategy is saved for competition.

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