“Shogun”

4 Rounds For Time


  • 10 Sandbag Get-Ups (70)(40)
  • 200m Run
  • 20 SDHP (75)(55)
  • 200m Run
  • 30 Push-Ups
  • 40 Double-Unders


Post results to comments.


Apr 0425 to 0430 004
Caci is shown running with a 25lb. sandbag.  Way to go girl!


48 Responses to ““Shogun””

  1. Stephen

    35:22 Parallet Jumps – Sand bags suck!
    Greatwork by the Pacemaker this morning.
    John it was nice to meet you.

  2. Silverback

    C-Note,
    I like the name “Reservoir Dogs ” for our team. Billy spent some time with me after their team WOD to explain the strengths and weaknesses of their strategy so that we could learn from their mistakes. JK, but they did forget that there is no rest between rounds…

  3. Old Hickory (aka Andrew J.)

    41:56 (40# / 65#)
    C-note, yeah this workout did feel like committing seppuku, especially when staring down Mr. Pukie! BTW, thanks for the push, you, G, and Chris.
    Big thanks to Jim for keeping me focused! It made the final round of double-unders merely painful!

  4. Macho Ranger

    27 and change (40#SB, 75#SDHP, Double-Unders)
    Still haven’t been able to reduce body temp…..that sucka wont let up.
    Great work today Pacemakers!

  5. Jen C

    This morning was killer! Made it all the way through with modifications and it kicked my butt!
    36:40(2rds @ half reps, 25#SB/45#SDHP)

  6. Speedy J

    25:44 (Rx)..great to see everyone push..good job Billy, could not catch you…POW!

  7. Jackrabbit

    G & Teach, thanks for the song. I think I need to hear it again…little jack rabbit has a boo boo. Me not happy.

  8. Noel (SKIPPY)

    31:37 (3 rounds: 40#/65#/parallet pushups/parallet jumps)
    Oye! Was not what I expected. Still fun, though!

  9. She-Ra

    Looks like a tuffy today! Mine was short and sweet
    Northwest regional WOD:
    3 Rds
    10 OHS 95#
    50 DUs
    7:45 RX
    Hopefully my time will be in the middle of the pack for the regional comp this weekend, but I’m thinking a competitive time will be be sub 6. But dang.. 30 OHS at 95 was no joke!! Weedn em out
    Hope ur oo-boo feels better Jack Rabbit!!

  10. Billdozer

    24:38(RX) Once again, I could not push through to catch C-Note, but not too disappointed today.
    C-Note, I told Silverback the best strategy is to just let one person do the team WOD, and save everyone else for next week. If you don’t feel like doing that, just do 30 seconds of work and rest the other 30 so you guys can be fresh for the next excercise each time.
    Team POW! could not be stopped today!!!

  11. Billdozer

    Kristina, when are you gonna stop foolin around in Colorado and come back to ACF?

  12. She-Ra

    I will eventually!! 🙂 In the mean time I could use some competition on the incline.. did you check it out??

  13. Caci

    Wow this morning was tough but I think I did well. 34:? 25#SB/lateral jumps with paralette/45#SDHP. Great job everyone.

  14. Nicole Disco D

    This WOD was a gas tanker!!!!! The sandbag getup was hard. Every time when I was down on the ground I did not want to get up.
    38:39 35#,KPU,LJ,25#sb

  15. RamRod

    and c-note… we got 1032 reps…even taking a minute break after each round like a normal fight gone bad..what did the 5 fingers say to the face???
    POW!

  16. mario c

    mario c 26:28 SCALED
    4 Rounds
    5 get ups #25
    100 m walk
    10 SDHP #35
    100 m walk
    15 regular push ups
    40 singles

  17. todd

    We need a cool team name…. Maybe the stud-ducks! Is that cool?

  18. Silverback

    25:43 (Rx + C2G Push ups)
    Aida also rocked the WOD at the noon class. POW back at you! Go Reservoir Dogs!
    Ramrod & Billy, our latest team strategy for the FGB WOD is that we’ll let you guys pick which one of us will do the entire WOD, and then that person will hold their breath until all exercises are completed.

  19. HeMan

    35:?? Paralett jumps
    I’m with Ian…. This WOD sucks ass!!

  20. Miles Bandalan

    this was a lung busting WOD.
    Miles 33:32 (Half N reps 25/35/LJ)
    Joe B 37:20 (25/45/LJ)
    The run killed me on this, but it came out to be a good work out. maybe the heat , but no excuses and no whining just perform.

  21. Gina

    31:?? (25/45/knee/LJ/step)
    I really liked this WOD – it showed me just how far I’ve come since August. I know I definitely wouldn’t have been able to complete this in sub 1-hour.

  22. todd

    anyone doing the crossfit endurance cert?

  23. Green Lantern aka Playboy (fka bryan g.)

    28:50 (40#/para hops)

  24. brandon w

    32:47(40lbs). Hell of a work out but loved every minute of it.

  25. Babs

    38:33 (25# sandbag,35# weights,sandbag jump overs)

  26. Crazy Carl

    32:06 (40#SB)… This wod was stupid hard. Took me a looooong time to recover.

  27. Morris "Sledge"

    As Rx’d
    29:29
    Droppin the Hammer

  28. 007

    38:44
    I wrote a poem:
    Ode To Shogun
    F@#K YOU!
    Thank You

  29. G

    LOL! You hated the barbell, too, 007. Haha…kind like Bob said “F@#k you” to the 70# KB Monday night. Haha!!

  30. 007

    I would have thrown it further if I hadn’t had to chase it.

  31. chrissy c

    34:26
    (25# sandbag, 45# SDHP, lat hops)

  32. T.C.

    All I can say is WTF!!!!
    31 and change with the 40 lb sand bag and lateral jumps.

  33. G

    Welcome Ivy, good baseline today!
    Good to see Misty, Johnny F, Kari and Gina back in action.
    Sledge is a cool alias Morris!
    Arnold, yes….the whole team must try to get together that week and not just sub because of not being able to make it on Saturday. Use the Open Gyms for make up…Sunday 8-10am, Thurs 6-8pm..and 630am-830am MWF (this early am OG is not being used at all except for 1 person last week).
    ….and no more LUCYs on the barbell SDHPs! 🙂
    (Lucy is the missing link, btw)…and congrats on the milestone on DUs in a WOD!
    Ian, way to stick with the DUs

  34. G

    29:46 (Rx) Bloody Hot…If I was a guy I would have gone shirtless with this WOD! Glad I was able to string consec 40 DUs on the 2nd round. Great time suffering with the 5pm crew!
    Tuff girl, I was chasing you the whole time 🙂
    Gina, your gas tank and running have defintely improved!
    6pm All male crew was fun to watch, especially when Aaron looked like he was makin’ out with the 40lb sandbag while doing the Get-Ups! HaHa!
    When Jim brought it up…Aaron’s response was hilarious!!!

  35. Red Hot

    Scaled 27:14 3 rounds
    half reps except run and SDHP (35#), 25#sandbag, KPU, sand bag lateral jumps
    Great to be back in the encouraging box. Hard, but felt good.

  36. Freakin' PR !!!

    G…you had to beat me by a second…lol
    This was brutal at noon….I had an out of body experience on the third round on the. I don’t think I was even there…lol
    29:47 (Rx)
    I’m with Ian on the feeling about Shogun!!!
    Resting tomorrow and ready for Thursday night!!!!!

  37. D-Mena

    God I really wanted to do this one… Got through one round but my back wasn’t havin any of it after yesterday’s deadlifts… So I did one round with the 40# bag, 65#sdhp, and DU’s then I rowed 5000 m for time… not as fun as dying like the rest of you but it served its purpose… I’ll get this one on the next go round.

  38. mikey

    38:44 (40#SB 65#SDHP)
    That was F’ing miserable. I’m still sweating almost 4 hrs and 2 cold showers after the fact. I think I came face to face with death during that WoD- 2x…
    I did manage to string together 35 consecutive DU’s on the last round only because Jim had the “hurry the F— up and finish already…” look on his face. Thanks for the motivation!

  39. Noel (SKIPPY)

    OMG, Mikey, you see it too?! I thought I was only one that saw that look on Jim’s face!
    However, am I really the ONLY person that liked this WOD? I mean, yes, it was brutal, but I felt I had a good time with cursing the sandbag, the barbell, and the parallet. Damn gravity.

  40. Bob

    36:06 (40# sb, 75#SDHP, 20 DU’s) Really wanted to try and work on DU’s in a wod. Thanks Jim for working with me on the reps.
    Sand bag get ups suck!! I still can’t do DU’s very well. Like I told Jim though what doesn’t kill you only makes you stronger.

  41. Bobo

    32:43 40lb bag.
    That was just nasty. I was rolling along pretty good and completely shut down on round three. did round one in 5 minutes, round two in five minutes, rounds three and four took 22 minutes. thanks for the push carl!
    missed out on the slogan talk. how about ‘flatulence is a privilege’? it’s a little more acceptable to rip one when you’re putting a bunch of weight overhead. or something like that. hehe.

  42. Sheryl

    26:53 (5 SANDBAG 20LBS, 200m RUN, 10 HIGH PULL BAR ONLY, 200m RUN, 15 PUSH UPS) 4 ROUNDS … THIS LISTED IS HALF – ugh.