“Juke Box Hero”

For time perform:
500m Sandbag Run (70)(50)

Then 3 rounds:

15 Power Snatch (95)
15 Double-Unders
15 Thrusters (95)
15 Box Jumps

500m Row (20lb Vest)

Post time and load to comments.

 

Also check out Christmas Lights to Rammstein's Du Hast (video) and Christmas Lights to Amazing Grace for our techno fans (video).

Who wants to be their next door neighbor?


31 Responses to ““Juke Box Hero””

  1. Bullhorn

    I am sad i missed this one, i love plowing through some snatches. needed the rest though, to much hustlin and a bustlin i guess. see yall in the morning i think i might wear my elf suit complete with a cod piece.

  2. Gina

    25:?? (65, dua)
    weighted rows wouldn’t be so bad if it didnt try & choke you!! Thanks easy rider for helping out!
    Good job everyone & hope you all have a great holiday!!

  3. Junior

    Great job 5:30 class!
    Enjoyed working out with Bobby, Juan, and Gatekeeper! G, as always, thanks for the constant encouragement!
    23:3x (65#, 10# vest)

  4. Billdozer

    16:52(RX) Fun little workout, don’t be sad Cal, plenty of days left in the year for you to get your whoopin!
    Good to see Z back in action.

  5. Easy Rider (aka Robert Hammond)

    22:39 RX
    Not crazy about my gas tank lately. Fam inspired me to run, I had forgotten how good that is for gas tank building.
    29:24 (3.5 miles) Ran whole time on toes(Pose). Calves are now cramping big time. Felt great though.
    Nice to see Speedy J, Playboy and Z. Good job Shelly, Gina and rest of 8:30.

  6. Z

    20:01 (40# SB, 45#)
    Felt SO good to be back with my crossfit family! 🙂 Gosh, I’ve missed y’all! Still working to gain my strength back after a disc injury in August… :/ I’m just so thankful to be able to workout… woo hoo! 🙂
    Thanks so much for the push, Famela, Billy, and Daniel! Y’all are awesome. 🙂 Missed you, G!!! I’ll be back tomorrow even if I’m crawling. 😉

  7. Shelly

    23:10 (40 bag, 35 bar, singles, 13″ jumps)
    Nice to see you again Gina.
    Z, meant to introduce myself before I left but forgot. Welcome back.
    Thundercats, I have a big party tonight so I won’t see y’all in the morning 😉 (I’m shooting for the noon class. We’ll see..). Have a very merry Christmas!!
    Merry Christmas to all!

  8. Bullhorn

    billy,i do believe i am head of you 2 wins this week and 1 tie, so get it right beatch. so go ahead and wash that progenex shirt and bring it to me tomorrow.

  9. G

    Welcome back Z!! So good to read your posts lately! Hope the August incident wasn’t that serious. Looking forward to seeing you in the am! Not so wintry weather here for you though this time of the year unlike last year when we took your CF very famous photo with the snow flakes background.
    Sounds like I missed all the fun with the pacemakers and the 930 folks.
    The pacemakers were slim this morning but they worked hard!
    Welcome back Gatekeeper!! It so good to have you back!

  10. Ramrod

    Good to have you back Z! Nice work to all the morning classes. As for me..
    Rest (RX)

  11. B JULES

    22:21 (45#, 20″, 40#sandbag, no vest)
    I would have been faster… I blame Summer. She dropped 10# on my baby toe before the WOD. 😉 Would have liked to try rowing with the vest, but didn’t bother looking for one when I got to the row. Felt good to work out at noon!!
    Crazy Carl… You should have done 45 burpees. Just sayin’. 🙂

  12. FPR

    19:3?? (65, 10# vest)
    Not the best day for me. Quads were screaming through the thrusters…Probably need a rest day but it’s gonna have to wait until Saturday 🙂
    Nice to see you Z!!
    Good job Janet….couldn’t quite keep up with you today!

  13. ZEN Jen (Jen M.)

    Happy Holidays everyone!!!
    Sorry to missed you Nicole Z.!!!
    See you all next year! Off to Cali and Vegas tomorrow:)

  14. Speedy J

    17:32 (65) Good to visit the 8:30 class, great job everyone! Grateful to be able to get through the statches with my shoulder..making progress. Wish I could make tomorrow…baby’s school is closed. Have fun!! Merry Christmas to all!!

  15. JohnnyB

    24:03 (75#, 20lb Vest)
    Unquestionably, effective rowing…
    Thanks CoachG & Hernan!!

  16. SOS

    22:02 (75#)
    Thanks HTB for the push
    Before the WOD, I nailed 235 on the front squat.!

  17. The Situation

    25:50(50SB,2 rnds 85#,1 rnd 65#) no vest
    I definitely misjudge my weights…thanks Coach Daniel and Billy for the push…

  18. The Nomad

    26:44 (75)with vest…dark day for me at the box. Really struggled today…even yelled @ Billy. Sorry Buddy.
    Merry Christmas to all!

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

    No idea what my time was. All I know is that I missed being at the box.
    Just about scaled pretty much everything. 🙂
    I’m trying to ease back in.
    Had a GREAT time this AM with Bobby, JT and JR.
    Thanks G! I appreciate you. 🙂

  20. Gatekeeper < -III--------III-

    No idea what my time was. All I know is that I missed being at the box.
    Just about scaled pretty much everything. 🙂
    I’m trying to ease back in.
    Had a GREAT time this AM with Bobby, JT and JR.
    Thanks G! I appreciate you. 🙂

  21. kelli condrey

    24:03 (40# bag, 35# bar, DU’s!!!! yes , 20″box)
    did du’s about 12 in a row today for first time… making progress. Great wod today….with lots of great encouragement to get through it.
    merry christmas everyone at my CF family.

  22. Gatekeeper < -III--------III-

    No idea what my time was. All I know is that I missed being at the box.
    Just about scaled pretty much everything. 🙂
    I’m trying to ease back in.
    Had a GREAT time this AM with Bobby, JT and JR.
    Thanks G! I appreciate you. 🙂