“Light As A Feather, Stiff As A Board”

21 – 18 – 15 – 12 – 9 – 6 – 3


  • Squat Snatch  (95) (watch video, courtesy of CF Mainsite)
  • Parallette Pass Through (Push-Up on one side, then glide through to a Dip on the other.  Both feet are touching the ground on the push-ups and dips)
  • Walking Lunges

(Scaling will be posted at the box)

Post results to comments.


ACF GEAR SPOTTING – THE SEQUEL

JoshPipes Son Troy with ACF Beanie

Josh P's son, Troy, loves this skully!


38 Responses to ““Light As A Feather, Stiff As A Board””

  1. Josh P.

    Cute kid, he is lucky to have such good genes…if I do say so myself.
    26-ish with 65#’s. I struggled quite a bit with this one, and could not make the transition from dip to push up without dragging my feet. Dennis, Juan, and JB kept me going.
    Good work early morning crew.

  2. the "Gris"

    Josh, good looking kid. Need to train muscle ups as soon as possible. That will set him up for crossfit greatness.
    22:32 (65#) Overhead anything while squating needs work. Way to go RX JB, Juan and Ben.
    Great work to the 0530 crowd.

  3. Bobo

    That hurt.
    28:56 RX.
    Juan was killin it today!
    Everyone’s first round looked a bit tentative, but after that everyone started getting into the groove. Great work everybody!
    C-Note you got a pretty snatch.

  4. Billdozer

    22:15(RX) Had to warm up the snatch for a round or two, but after that it felt pretty good.
    Great job 8:30, everybody was workin hard, and welcome Thomas from Miami.
    Cool pic Josh

  5. Bobo

    Nice Pic Josh!
    Yup, good genes… Your’s or your wifes? hehe.

  6. todd

    27:32 RX. Tough RX wod, no question about it. This is such a technical movement. Good job to all.

  7. Jen

    20:47 35# need to work on my form =( On the the hand, Famelicious you are a Snatch queen! Awesome job everybody! welcome Thomas!

  8. Josh P.

    c-note – just over 15 months. We praise the lord that he looks like momma.

  9. April

    21:15 –35# very hard today.
    I enjoyed the Thundercats class today–great crowd this morning.
    Famelicious was awesome–great job Fam!

  10. mario c

    mario c 25:15 Scaled the scale!
    15-12-9-6-3- Parallettes and lunges
    6-6-6-6-6 practiced squat snatches – #45

  11. Michael Schubert

    Ouch… Today was my first day back after being out for about a month and a half. Why was I out you ask?
    1. Work
    2. My priorities were in the wrong places.
    3. Laziness
    I strongly recommend to everyone to not be like me and take such a long break. It’s so good to be back!

  12. J. Dolenga

    18:33 / 18-15-12-9-6-3 / PVC Back Squat Snatch / Parallettes with steps from push up to dip / Walking Lunges
    Added 10 Pull ups (BA) post WOD to atone for Saturday’s show of weakness

  13. Anthony

    I still can’t properly do a overhead squat. It is hard for me to keep my arms straight with my arms pointing outwards. I had to do front squats instead.

  14. ray

    23:48 (75#)
    G – thanks for letting me work in with the 6pm 2nd heat, too bad I wasn’t there when you explained the WOD. Thought 1 pushup/1 dip = 1 rep so did 42 on the first round.
    Thanks for pointing that out Gracie… I would still be doing the WOD now if it werent for you

  15. sharon

    45# – 24:31
    That was cruel and unusual punishment G – making me stay so far away from the water fountain and forcing Nate to be the “water fountain bouncer”
    Great job 6:00 class. Good work from all the newbies – way to face a challenging WOD head on ๐Ÿ™‚

  16. Katie

    27:00 (55#)
    Oh my word that was tough! YIKES! My legs were on fire!! Thanks Nate for all the advice!
    Thanks Super G for the push at the end.
    Nice to meet you Summer!

  17. Beast (aka JA)

    If you haven’t seen the main site pic, go check it out. Hilarious! This was in response to a pic from 4 days go.

  18. sunshine

    darn cute kid!
    28:56 45#
    thanks nate and billy for giving support. falling on my ass was my favorite part of the wod, and i have successfully learned how to bail…. but I finally got the hang of it. bring it on snatches, i own you.

  19. Gatekeeper < -III-------III-

    30+ (75#-65# on the 9 reps)
    Max, saw you doing kips after the wod. Looking good!
    Great jon everyone!
    G, thank you always!

  20. michelle parsh

    Hi guys=] Im brand new to crossfit [i effing ove it to death] I think this is jus what my hyperactive ass needs! Today I went to the 7pm session & I did a modeified baseline of the WOD in 14:32 so excited to improve & add weight yay everyone for hangin in there & doing this for yourself woooohooooo

  21. G

    Welcome back Schubert! Also, great to see Teach back in action!
    Welcome Thomas F from I Am CrossFit in Florida!
    Welcome on your first WOD, Michelle!
    Today, being a holiday, it was so cool to see the afternoon folks join in with the morning crew.
    Beast, it’s weird how a string bikini can make a guy look good in it. What’s even more weird about it is that I have the exact same bikini but only look half as hot as this guy. Hee-hee! Only in CF!
    Sharon, ha! It worked. You took less breaks and they were minimal… and your time was right in the middle of the pack. Great job!
    Lots of nice lookin’ snatches. Some were work-in-progress and not-so-good lookin’ snatches! Keep working hard eveyone!

  22. She-Ra

    woo! Gotta love snatches ๐Ÿ™‚ I had to admit that is one mighty gorgeous kid!!!!
    Super Chipper: (last even of the games)
    15 Squat clean, (155/100#)
    30 Toes to bar
    30 Box jump, 24 inch box
    15 Muscle-ups (10 for women)
    30 dumbbell Push press / push jerk, (40/25#)
    30 Double-unders
    15 Thruster, (135/95#)
    30 Pull-ups
    30 Burpees
    300 feet Walking lunge with 45lb/25lb plate held overhead
    36:25 (bar muscle ups.. everything else rx)

  23. Beast (aka JA)

    I thought that was the same bikini you wore in our labor day outing! HAHAHA! I wouldn’t call the dude “hot” in it though…maybe after I take my pain pills. ;o)
    I miss you guys so much I had to drop by today and watch the 6pm’ers work it. Great job guys. I miss my Vamps.

  24. Gatekeeper < -III-------III-

    30+ (75#-65# on the 9 reps)
    Max, saw you doing kips after the wod. Looking good!
    Great jon everyone!
    G, thank you always!

  25. shawn

    45#. I think it was somewhere around 25 minutes. I lost consciousness at some point and didn’t remember my time.
    I couldn’t figure out the snatch today. It beat me.