“Shifting Freckles”

Buy In:   750m Row


10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

  • DeadLift (225)
  • Steps Overhead Walking Lunge – Right Arm (30 DB)
  • Steps Overhead Walking Lunge – Left Arm (30 DB)
  • Barbell Jumping Squats (45)
  • Burpees


Cash Out:  10 L-Sit Pull-Ups


Post results to comments.



Katie crawfish team comp c&jSummer OH with stilletos
Happy Birthday Katie (aka, Jack Rabbit) and  Happy Birthday Summer!

(Katie's photo is courtesy of Skippy)




61 Responses to ““Shifting Freckles””

  1. mario & chrissy c

    Happy Birthday Katie and Summer!

  2. Babs

    Happy Birthday Ladies,hope it’s extra special!

  3. Andrea / Genie

    Happy birthday ladies! Hope you both have a great day!

  4. Callum

    That was a great start to the week. C-note the 20:35 was right. Mine was 27:43 (Kip).

  5. the "Gris"

    Happy Birthday Katie & Summer! Hope it is a good one.

  6. Gatekeeper < -III-------III-

    Happy birthday and God bless you both!
    30:?? @135
    First round was at 155 then shaved it to 135 because my back didn’t agree with it.
    Thanks Callum for the push. I needed it.
    Great work Pacemakers!
    Thanks G!

  7. Jen C

    Happy Birthday ladies! Hope you have a great day!

  8. mario & chrissy c

    Happy Birthday Katie and Summer!

  9. Stephen

    Happy Birthday ladies.
    34:34 (205DL, 35DB, Kipp)
    Good to be back. Today was rough but good WOD.

  10. Cody (DBL D)

    Great way to start the week! 32:40 w/ 225# DL, 20# lunges, & ring rows.

  11. Gina

    34:14 (135, green band) I think my body is protesting the ‘early’ workouts. Just couldn’t get in the groove today for some reason.
    happy birthday Katie & Summer!! Good to share bars with you Summer – nice job after a ‘good’ birthday weekend! ๐Ÿ™‚

  12. caci

    Happy Birthday ladies! Have a great day.
    26:06 scaled 8to1. 95#DL,15#lunges,35#squat jumps,RR. Probably could have had a better time if I had not completely zoned out and done ring rows at the end of each set like it was part of the work-out. Nice job 9:30 group.

  13. April

    Happy Birthday Katie and Summer..have a great birthday!

  14. Darlene

    Happy Birthday Summer and Katie! Hope you do something very special. =)

  15. Jackrabbit

    Thanks for the birthday wishes!!!!
    Happy Birthday Summer!!

  16. Crazy Carl

    25:36 (Rx, N-sit pullups)
    Happy birthday Katie and Summer!

  17. Rosie

    Happy Birthday Katie & Summer!!!:D
    33:50 (85#DL,20#DB/WL,15#JS,RR)
    The burpees were killer!

  18. Gatekeeper < -III-------III-

    Happy birthday and God bless you both!
    30:?? @135
    First round was at 155 then shaved it to 135 because my back didn’t agree with it.
    Thanks Callum for the push. I needed it.
    Great work Pacemakers!
    Thanks G!

  19. Nicole Disco D :)

    Happy Birthday Summer and Katie

  20. mario c

    mario c 26:05 Scaled 8-1 (#95 DL; #0 Lunges; #0 squat jumps; green band pull ups)

  21. She-Ra

    Hope you have a wonderful birthday Katie Bird and Summer!! I miss you guys sooo much ๐Ÿ™‚ I don’t think i say it as often as i feel it, other wise this thing would be flooded. Enjoy the beautiful day.
    MOTIVATED:

  22. Chrissy C

    32:50
    (95#DL; 20#Lunges; 35# Jumping Squats)
    Thin White band on pull ups.
    My burpees were ugly!!!

  23. Jolecelle

    Happy Birthday Katie & Summer! Enjoy the day!!

  24. Jackrabbit

    A double Hoooorrah kristina!! That is awesome!!

  25. Summer

    Thanks for all the birthday wishes. Happy Birthday Katie!!!
    37:46 (135,25(1),20(9-1),3kips,1/2 band) today was a bad day I think I celebrated to much this weekend because I was feeling it today. Good Job to the 9:30 class!!! Thanks Gina for sharing a bar with me!!ย 

  26. G2

    750m row
    7 rds
    135 lbs dl
    15 ohwl (R)
    15 ohwl (L)
    15lbs jumping squats
    Burpees
    10 ring rows
    18:51
    Met pukie several times guess cause its been awhile.

  27. JohnnyB

    33:31 (185#DL; 25#DB) 2 reps L-sit; 8 kipps
    Happy Birthday Both!
    Thanks CoachG, Zen, Taz, and Barbella!
    007-Hats off dude!
    Nice seeing you guys: Brent,Sarge,Sirun & Miles @4pm class!

  28. JohnnyB

    Barbella’s Time:
    34:20 (115#/95# DL, 20#DB) RR

  29. JohnnyB

    BARBELLA’S TIME:
    34:20 (115#/95#DL; 20#DB) RR

  30. Barbella (Sheryl)

    34:20 (115#DL from 10 to about 5 then G snuck the 10’s off for the rest / 20#DB / RR) Hot & sweaty!! Thanks Taz, G & Zen for the push to get it DONE! JohnnyB, way to hog the fan.. man =0)

  31. Julia

    27:20 (95#dl, 15#db, 15#jsquat, band)
    First time doing the band pullups!!! I also want to mention that Sledge worked with me yesterday on double unders. I got about 4 in a row. I’m making progress!! Or as my dad always said, “Now you’re cooking with gas!”
    Gracie, Nice meeting you…. both times. Sorry about my brain fart! Nice work Nisha, Regina and Abbye!! I loved how we all had mascara running down our faces after this WOD!

  32. Sledge

    24:54 (Rx)
    Droppin the Hammer
    I almost passed out somewhere around 4. Thanks G for bringing me back… again. Also thanks for keeping count. at least one of us was. Plus it helped keep Todd on track.
    Julia never ceases to amaze me. I can’t believe how quickly she is picking up the movements. Keep up the good work. There might be more Lululemon in you future.

  33. Freakin' PR

    24:02 (155# DL, 25# lunges)
    a bit tough after a weekend of partying and no crossfit!!

  34. Freakin' PR

    And Happy Birthday Katie and Summer!!

  35. Gina

    I’d hold him to that, Julia – I hear the $99 pants make every woman’s butt look great and you need one for every day…

  36. Nisha

    31:01 (135#DL, 20#DB, 35#jsquats, RR)
    What a way to start the week…that was crazy..didn’t think I would make it past round 7 but luckily the last few rounds went much quicker than the first..probably cuz G came and stood right next to me from round 3 down therefore I didn’t dare take too long between each movement…Thanks G..hated it at the moment but loved it afterwards ๐Ÿ™‚ tough love…..
    Glad to see you back Gracie..and Abbye…Julia and Regina rocked it at 6, as always…oh, and the “boys” did good too ๐Ÿ˜‰

  37. HeMan

    27:40(rx). Something like that, I started somewhere between minute 4 and 5 and finished at 32:00.
    Happy birfday ladies!!!

  38. Noel (SKIP or ANIMAL or "The athlete formerly known as Wheezy")

    34:?? (165#/20# DB Lunges/RR)
    Took too damn long. But, I did it with pizazz!

  39. Noel (SKIP or ANIMAL or "The athlete formerly known as Wheezy")

    34:?? (165#/20# DB lunge/RR)
    Took too darn long. But I at least did with pizazz!

  40. Andrea aka Genie

    31:24 (125#,15#,45#,kips)
    OUCH! I got very cold that my arm hairs were sticking straight up so I had to sit it down for 10 seconds on round 5! Thanks for the push everyone! Beast great try and you almost have it! Darlene- Awsome on your kips and earning your black beanie!! Way to go VAMPS!!!

  41. TC

    This was tough, thanks for keeping me going G!!!! 28.11 Rx with kip pull ups

  42. Darlene

    34:54 (95#,20#,45#,kips)
    thought my heart was going to pop out of my mouth. went light on DL and it was still painful!
    Beast – you truly earn your name. you rocked this wod. you’ll get those 10 kips in no time. probably not killing a wod right before might help. ๐Ÿ˜‰

  43. ZEN Jen (Jen M.)

    24:38 (105#,15DB,35JS) thanks for the weight suggestion Coach G! btw, good reverse psychology tactics on Taz ๐Ÿ™‚
    True Crossfitters endure the HEAT at 4pm!
    Nice sharing the fan with Sarge and 007!

  44. Taz

    24:55 (105 DL; 15 OH; 25 JS; 1/2 band)
    Almost forgot about the pull ups. Thanks Zen Jen for yelling @ me. ‘made it through my cut off G! YEY! :O)

  45. G

    Welcome on your first WOD Anthony “Tony” A.
    Good to see G2, Sugahara, Miles, Surfer, Jenny S and Marlon back in action.
    Taz, well done!
    ZenJen, Sarge and 007 definitely kept cool being in the middle our mister and one of the newer giant fans.
    Darlene, Congrats on the 10 consecutive kips. I will bring the ACF logo beanie. I also owe Famelicious one.
    Beast, you’ll get it…you are so close…8 consecutive kips is a milestone!
    TC, way to work through those burpees like a madman!
    Nisha, glad to see you pick up the momentum. You did it!
    Sledge, you had plenty of gas left in you..I just had to remind you that.
    Barbella, way to keep moving!
    Rest day for me….the mad scientist cooked up a nasty WOD that Billdozer and I did on Sunday’s Open Gym (yesterday was Day 3 ON for me, so today is my OFF day).
    Aaaah!!! Can’t wait for the rest of the week’s WODs!!!!
    Teach, see you in the morning.
    Hope the celebration was awesome, Summer and Jack Rabbit.

  46. 007

    29:??
    I spent 5 of those minutes trying to find a corridor of airflow. In the two years (yes tomorrow will be exactly 2 years for me) today was the hottest I have ever been during a WOD.
    If we are not doing FGB tomorrow for the official 2 year anniversiary I am going to be very disappointed, even a little pissed.

  47. Noel (SKIP or ANIMAL or "The athlete formerly known as Wheezy")

    34:?? (165#/20# DB Lunges/RR)
    Took too damn long. But, I did it with pizazz!

  48. Noel (SKIP or ANIMAL or "The athlete formerly known as Wheezy")

    34:?? (165#/20# DB lunge/RR)
    Took too darn long. But I at least did with pizazz!

  49. Andrea aka Genie

    31:24 (125#,15#,45#,kips)
    OUCH! I got very cold that my arm hairs were sticking straight up so I had to sit it down for 10 seconds on round 5! Thanks for the push everyone! Beast great try and you almost have it! Darlene- Awsome on your kips and earning your black beanie!! Way to go VAMPS!!!

  50. Beast (aka JA)

    Late post…I don’t want G to kill me.
    26:06 135# DL, 20# DB, 35# Jumsquats, 2 L-sits and 8 KPU.
    Sooo disappointed that I missed the beanie by 3…but that is a PR for me. Congrats Darlene, you made it look so easy.
    Good push by the Vamps last night.