“Lag Time”

3 Rounds For Time:


  • 10 Burpees
  • 20m Dumbbell Overhead Walking Lunges (25)(20)
  • 10 Pull-Ups
  • 20 Dead Lifts (185)(135)


Post results to comments.


RayNg and Shawn Vicknair Cert Level 1
Ray Ng (with a black shirt 3rd from Right on last row) and Shawn Vicknair (with the grey ACF shirt 5th from Left on 3rd row) attended the CrossFit Level 1 Seminar at
CrossFit FX TX this past weekend.  Congrats guys! (photo courtesy of CF Mainsite)


Mobility Cert with KStar

CrossFit Movement and Mobility Seminar (left to right):  Coach JB, K-Star (aka, Kelly Starrett), Coach G and Coach Jim

Coach Kelly Starrett founded San Francisco CrossFit in 2005 with his
wife Juliet. Since opening its doors as one of the first 50 CrossFit
affiliates, this athletic training center has become a prime coaching
resource for coaches and athletes alike including reigning Olympians,
national and world champions, triathletes, runners, and recreational
athletes. (source:  CF mainsite)

Mobility Cert with JT CFC

CrossFit Central hosted the CF Movement and Mobility Seminar this past weekend.  Thank you JT!


54 Responses to ““Lag Time””

  1. josh p.

    16:ish with green band. ‘Twas a wee bit humid this morning. My man from East Bernard, I don’t know your name, but I appreciate the push this morning.
    Good job all!

  2. G

    Congrats to Bravo for passing his Advance Life Support Paramedic Training!!!
    Congrats to T.I. and his wife!! They were blessed with a baby girl this weekend!!!! Photo coming soon….

  3. Rosie

    Alot of good things happening to alot of good people. Congrats everyone!
    16:19 (15#plt,RR,95#DL)
    Thnx Juan for the support!

  4. Gina

    19:46 (135, 15#db, green band)
    Wow – my body is not use to working out in the am, but it was great to get it done! Thanks Nicole Disco for the push – you did great for being sick all last week.
    Congrats Bravo & T.I.!!

  5. Billdozer

    Did Friday’s WOD
    8:54(RX) Jim and I did this one a long time ago, and I was a lot slower this time. Thanks Arnold for timing me, even though you were a little feisty earlier.
    Congrats Ray and Shawn!
    See you all at 4 for round 2

  6. Matt F

    After (and still) suffering through a respiratory illness, this morning’s workout gassed me hard. Thanks to all that helped me push through this muggy morning. My legs are still quivering.

  7. Nicol disco d

    17:16 (115#,2 green band,15#)
    Thank you Gina for the push and happy to be back!!!!

  8. Macho Ranger

    15.49 rx
    Not pretty. overhead DBs are my true nemesis.

  9. Red 'Barkley' Byron

    22 somthing (155#, 20#, green band)
    Knew being drenched in sweat after the warm-up was going to make for an ugly morning.

  10. Old Hickory (aka Andrew J.)

    18:55 (95#, 20DB)
    Embrace the humidity!

  11. shawn

    The cert was AWESOME! I definitely learned a lot. Life has been crazy so I haven’t been in the box in a while. But I’ll be back soon.

  12. shawn

    Oh yea. Spencer from Crossfit Dallas told me to tell everyone hi, especially Stacy and Grace.
    He’s a beast.

  13. chrissy c

    20:55
    20# DB; thin white band; 115# DL
    Bryan-do GHDs – I did so many I lost count after 78 – ok, so maybe I did 25, but you need to do 37++

  14. mario c

    mario c 16:49
    (Scaled to 3 rds of 10/10/10/10; #15 DB; #95 DL)
    Congrats to Ray and Shawn and Bravo!

  15. Speedy J

    Ran 3 miles..tried WOD at the gym, tweaked low back on first round of dead lifts…lost my focus..hope to be in the box in the am.

  16. mario c

    Forgot to post above that I used the green band for pull ups.
    mario c 16:49
    (Scaled to 3 rds of 10/10/10/10; #15 DB; #95 DL; green band)
    Congrats to Ray and Shawn and Bravo!

  17. dianna

    D 17:18
    DLs are my thing but NO GAS IN THE TANK. After three weeks getting the hang of it–thanks to er’body. when I graduate from RRs its gonna be a party!!!

  18. Noel (SKIPPY)

    Had some fun today!
    15:15 (25-20# DB/2″ band/135# DL)
    Then did 2000m on the row machine and my usual situps.

  19. JohnnyB

    12:54 (DL-135#)
    First time doing Lag Time, It’s a fun WOD!
    I’m getting better with my pace…. slowly….. & no headache!! WoooooHooooooo!!!

  20. Pat

    11:54 rx Billdozer killed this. My brother T.I.,congrats again to you and Kendra.You have a beautful family!

  21. TC

    15.15 Rx I dont know why but I just felt like I had nothing left after the first round!

  22. Morris "Sledge"

    10:54 (Rx)
    Droppin the Hammer
    I don’t think C-Note needs to breathe. How else can his times be so F’ing Badass.
    Pat. You are my hero.

  23. April

    18:53(15# DB) —Lunges are definately a weak point for me.
    Congratulations to everyone this weekend on your certs and T.I. on your addition.

  24. Julia

    14:12 (105#,15#DB, Ring Rows)
    I’m glad I did the 15’s! Thanks Billy for letting me do them and pushing me!!

  25. Ryan

    14:20(135#, CC) Thanks to everyone for the support. Its cool how everyone acted like they knew me for ever, even though I was my first WOD.

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

    17:39 rx

  27. Babs

    Congrats Guys (Shawn,Ray,Bravo, and T.I.)!
    12:53 (12#DB’s,75#DL, & rr)

  28. Abbye Mac

    13:13 (95lb, 10db, RR)
    I have some beautiful bruises from learning “how to do” dead lifts the right way! Thanks for all the encouragement!

  29. ZEN Jen (Jen M)

    15:03 (115#,12db,black band)
    April, i hear you OH walking lunges- one of my many weakneses.
    Taz you are way stronger than you think :p
    Big Congratulations to Shawn, Ray Ray, Bravo and T.I.!
    welcome Ryan!

  30. Andrea aka: Genie

    Congrats Shawn, Ray, Bravo, and T.I.!
    19:28(?) (20#-Overhead Lunges, 115#-Deadlifts)
    Track is dying down, so maybe more Crossfit for me!!

  31. Nisha

    17:43 (115#DL, 2″ band)
    Good WOD…OH walking lunges weren’t pretty though and the large 7pm crowd made for interesting traffic in the lunge lane…great job Beast, tried to keep up with you as best I could but you changed gears in the 3rd round and I was left in the dust 🙂
    Congrats Kenny (now known as T.I although I still think Hollywood is a better persona for you due to your past film conquests)..Can’t wait to meet Presley Rae!!!!

  32. Beast (aka JA)

    Just like last Thursday, I felt like I was playing chicken with the OH lunges against Genie, Chad and Sharon.
    16:41 115# DL, one 25# DB (ran out of 12#) and half of pull-ups WITHOUT BAND and half with a black band.
    Thanks Nisha…it was Darlene’s pull-ups during the second round that inspired me to crank it up a notch. Great job everyone…we were a full box tonight Vamps!

  33. G

    Welcome on your 1st WOD James, Kathy J, Carla, Jeff C, Ryan and Ernie! Good job guys!
    Good to see Brennan, Byron, Gatekeeper, Michael B, Ruel, Chief, Chrissy, Laney, Todd H, Genie, Tank and Nisha back in action!
    Anytime C-Note!
    Sledge, btw, C-Note has a third lung!
    T.I., hope your baby likes to sleep! Can’t wait to see her pic.
    Shawn V, see you soon!

  34. G

    Bobo and I did this WOD last Saturday morning.
    11:51 (Rx) Great WOD Jim!

  35. Pepper

    17:33 Forgot the pull ups on the last round and had to go back and do them. 🙁
    (95#, 10 #, rr)
    Ernie, welcome to the Vamps! Good job tonight.

  36. D-Mena

    17:07(rx) First time I’ve done a WOD Rx with pullups. Felt nice… lol.

  37. caci

    20:40 105#DL,15#DB,2″band pull-ups(jumps)
    So happy that I finally used the band! Nice to meet the newbies at 930.

  38. G

    I miss you She-Ra!!!! Come back home for a visit!!

  39. Freakin' PR !!!

    Oh yeah….and congrats to all the guys!

  40. Ernie

    Thanks for all the support vamps , pepper – Tough 1st workout but like the Terminator “I’ll be back” !!!

  41. Chad Blaylock

    22:14 – (25#, with band, 155#)
    This one kicked my a$$…

  42. Andrea aka: Genie

    Congrats Shawn, Ray, Bravo, and T.I.!
    19:28(?) (20#-Overhead Lunges, 115#-Deadlifts)
    Track is dying down, so maybe more Crossfit for me!!

  43. Gatekeeper < -III-------III-

    17:25 135#
    Great work Pacemakers!
    Thanks G!

  44. Gatekeeper < -III-------III-

    17:25 135#
    Great work Pacemakers!
    Thanks G!

  45. ray

    17 and change Rx
    OH lunges were tough
    had a great time at the level 1, amazing instructors
    nice meeting you there shawn