“Prom Queen”

For Time:


50 Back Squat (95)(65)RX = bars on the ground

25 Static Pull-ups

25 Box Jumps (24)(20)


30 Back Squat (135)(95)RX = bars on the ground

15 Static Pull-ups

15 Box Jumps (24)(20)


20 Back Squat (155)(105)RX = bars on the ground

10 Static Pull-ups

10 Box Jumps (24)(20)


Post results to comments.


42 Responses to ““Prom Queen””

  1. Silverback

    Nice job Bob. You made good on our bet. But I have to say that you look a little too comfortable in that skirt…

  2. Macho Ranger

    22.24 (Rx) Breaks were too long on the set of 30…

  3. Bonnie B

    20:51 (thin white band – had to kip the last 10 on the first set)

  4. Ace

    Bob you look so feminine in that video… I can’t put my finger on what it is though… lol.

  5. Billdozer

    I was just glad I got to witness that, not many people can pull that look off, but i think Bob has the body for it.

  6. Easy Rider (aka Robert Hammond)

    21:42 RX
    Jim, nice WOD, the programing the last 4-8 weeks has been outstanding. You have a real knack for this, but don’t let it go to your head Macho 🙂

  7. Black'n'Blue/TripleB

    24:31 (65/95/95, KPU)
    I could not clean 105 for the life of me. Lame.
    LOOKIN’ GOOD BOB. Steph, you must be so proud.

  8. Noel (SKIP)

    That WOD in a dress looked better in person, LOL!
    26:34 [65(R1)/85(R2-3), purple band, 24″(R1)/20″(R2-3)]
    Thanks for the support guys. Had trouble keeping my chest up during my squats. Booo!

  9. ingrid

    21:07 45#,65#,75#,6″band jump
    Thanks G for the 75#,
    You see right through my doubts.
    Love the WODs.Love my Perseverance.I’m patting my back everytime,it’s a real stress buster-sleep does not escape me anymore.I close my eyes and I’m gone.
    Thanks ACF and everyone in it.

  10. Black'n'Blue/TripleB

    Hump Day Motivation:
    “See, I have this crazy idea that I could be more than I am. That I can lift more, go faster, go harder, be smarter, and most likely be a hell of a lot more kinder than I am. And I’m not going to stop just because I’m afraid of disappointment. I won’t tap out. I won’t quit the WOD before the buzzer. I won’t drop the bar. You’re going to have to pry it out of my cold, dead fingers. Because I am relentless and I won’t ever give up as long as I am drawing breath on this earth.”
    — Lisbeth Darsh

  11. Will

    Almost puked, killer WOD. 23:58 kipped all but the 1st 10. Sarah M crushed a mean 22:45 (45, 55, 65 and 20″)

  12. Khara

    19:59 (65/85/95, banded pull ups)
    Daniel’s explanation of the name of this WOD holds true, ha ha!!
    Great job 0830 and 0930,awesome as always.

  13. Bobo

    18:45 (95-115-135)
    feelin pretty beat up from the great wods this week, so i scaled today.
    wanted all of the squats unbroken, but had to drop it on rep 13 of the set of 20.

  14. Bitchy Eggroll

    14:17(45#,65#,75#, jump p/u, step up)
    Man… need to get over my fear of the box jump.
    STEPH!!! your squats are awesome!!! I am so proud of you!!
    BOB! Glad to have you back in box. You are one sexly man wearing a skirt and swinging the kettle bells btw your legs.

  15. Freakin' PR

    16:13 (11 static pull-ups on the 1st rd, 3 on the 2nd, the rest was jumping static)
    Good pacing with TI and Ian…
    Good job thundercats!!

  16. Johnny B

    28:30 RX
    Wow! Good Lord, thank you for saving me!
    Coach G, thank you for counting & believing my strength!!
    I almost gave up on the last two attempts… 🙁 Unspeakably… tough to clean & back squat 155.
    Way to go Brant & JDS!

  17. Silverback

    15:18 (Rx)
    Static pull-ups are my friend. Squats not so much, but there was no way in hell I was going to clean the bar any more than I had to.
    Steph, your grit is what CrossFit is all about. Glad that my motivational words got you chin over the bar those last 50 reps…couldn’t say something nice without following it up with a smarta$$ comment.

  18. Keith Fogle

    21:08 (76#,96#,106#)
    probably could of gone a little heavier, but it was nice doing all three sets of squats without dropping the bar — and I’m still walking slow right now…

  19. Speedy J

    15:35 (Rx)..thanks JP for the checks on the depth and encouragement.

  20. Billdozer

    20:33(RX) Not my favorite type of WOD, but fun none the less, kept trying to stay with Aimee. Thank you Tim for yelling at me on the pull-up bars.
    Cal, snatch work next wednesday, sorry I let you down today. It was good seeing you.
    Also Jim, I did not order gold underwear from Toe, I attempted to get a pair of 80’s style gold track shorts and she decided I wanted a pair of booty shorts. Although, I do have the legs and ass to pull it off. Who am I kidding, I’m no Silverback.

  21. TC

    I no longer want anything to do with the prom queen unless the prom queen is Bob!!!
    18.24 Rx

  22. JohnnyB

    Coach G…Initially, I’m clueless why bother asking me about my weight..?! LOL

  23. G

    18:57 (Rx) – Special THANKS to MLB for making sure I had a 20″ box. The 5pm crew were a riot today!
    Good to see Megan, Andi, Grim Reaper, Patti, and Mikey back in action!
    JohnnyB, you are getting stronger!
    Ingrid, with the amount of work you put in it is rewarding to see you reaping the benefits 🙂
    Will, good job on getting the kipping pull-ups. Keep working hard on the ROM.
    Snash, not bad for a prego with 10 more weeks to go….your back squats were ATG…WOW!
    Joe Wilson (aka Whiskey), awesome job on making it to the ACF Leader Board again this week…two days in a row. You now hold the record on ring push-ups = 49 reps!
    I’m so looking forward to our halloween party!

  24. Julia

    ME: Next time you come into my office you need to cover your hickeys. It’s inappropriate and tacky.
    Client: Next time I come into your office you need to cover your hickeys.
    ME: No, mines a bruise from cleaning a barbell.
    Client: yeah, so is mine.
    (Looking good in that skirt face!! Hubba Hubba! Lucky Arnold!)

  25. Gina

    18:15 (RX except those nasty pull ups where I used green, white, black or some combination of all 3 bands)
    My legs are protesting tonight!! Love those squats!

  26. Steve

    14: 29
    65, 75, 85 (go heavier next time)
    24″ box
    pullups w/thin black bend (2nd and 3rd round)
    I’ll feel this one Friday morning!

  27. Jen C

    19:?? (65#, 75#, 85#) pull-ups were all kipping…this one was tough. Great work 6 p.m.er’s!

  28. Rocky Top (aka Abbye Mac)

    20:03 or 23:02….
    (65#, 75#, 85#) KPU