“Freebird”

Warm-up
3 rounds for time
  
200m Row
5 Burpees
15KB Swings

Strength
Shoulder Press
in 15 minutes establish a 1 RM

Conditioning
2 rounds for time:

5 HSPU
400m Run
20 Double Unders
15 Burpees
20 Double-unders
400m Run
5 HSPU

Post results to comments.

Janet Speedy J
Happy Birthday Janet, aka "Speedy J"! (photo courtesy of Slim)


57 Responses to ““Freebird””

  1. Bullhorn

    Well i am a retard but yall new that right, i did one round in 4:54 and i thought i was done, so i walked around and then juan ran in and told me there were 2 rounds. so in total it was 12:10RX
    165 press
    HBD Janet

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

    130.5 (pr)
    18:21 (1.5 abs mats)

  3. Keith Fogle

    SP 140.5 PR
    16:25 (pike,LJ)
    Happy Birthday Janet!!!

  4. Speedy J

    Thank you ACF for the the b-day wishes…5:30 WOD was my first gift.
    12:48(1ABMT) just when I thought I had Juan beat, he would come running past me. Thanks for the push and coaching on the MU’s Juan.
    95# SP

  5. Gina

    Janet – they’re even having a parade for your birthday! Hope you have a great day!
    SP: 80(pr)
    metcon: 17:29 (pike, para jump)

  6. Black'n'Blue/TripleB

    Happy Birthday Janet!
    17:46 (1 AbMat); 90#SP (PR)

  7. T-REX

    HBD Speedy J! 85 1RM today- booo, (its my 3RM 2 months ago!). 17:35 (1 1/2 abmat). I blame the chicken & waffles I had yesterday for my poor performance. Therefore, 50 GHD for punishment + 10 KPUs w/o dropping. Great working out with 8:30 – keeping it constantly varied! Can’t wait for the nutrition clinic, I need it!

  8. Easy Rider (aka Robert Hammond)

    SP 155 PR
    15:16 RX
    HBD Janet. Nice doing all the extra stuff with Juan.
    270# 1 rep max dip(90#+180#Bodyweight).
    3 x 5 weighted dips(45#+180#Bodyweight). Metcon 3 rds: 10 dips/20 DUs. Seated dumbbell press strength work.
    RX Team:
    Tornado Monkeys
    Dr. Peter
    Mike D.
    Autumn D.
    Easy Rider

  9. Marlon

    13:03 (2 abmat, LJ) Still learning DU’s.
    Got my first muscle up today oh yeah!
    Great job 8:30
    Happy Birthday Janet

  10. Old Hickory (aka Andrew J)

    SP: 100 PR
    Metcon: 16:14 (Pike)
    Happy Bday Speedy J

  11. mario c

    mario c
    Forgot to time the warm up, but it felt like I killed it! But I didn’t want to go all out and risk burning out another rower, especially with more classes coming up later in the day.
    90# SP
    Metcon: 8:35 scaled to 1 round this way:
    10 regular push ups
    200m shuffle
    10 Double Unders
    7 Burpees
    10 Double-unders – counted attempts
    200m shuffle
    10 regular push ups*
    * I was going to end it with tabata pushups but I could not remember if they were alternating one handed push ups slapping your off hand to your chest on each one or if you pushed off with one arm then let your chest crash to the mat, then bounce up again and push off with the other arm. So as not to wreck my time or risk letting my heart beat drop below 200 beats per minute I just did regular ones.

  12. ZEN Jen (Jen M.)

    Happy birthday Speedy J!
    SP : 70PR
    Metcon:21:48(2abmats,LJ) thanks for the cheer 8:30 and 9:30 grp!
    G thanks for the pointers and patience on my HSPU:) i needed it!
    Fun sharimg the bar with you Lisa!

  13. Bobo

    sp:145
    metcon: 12:39 rx.
    great battle with the silverback today. was able to edge him out at the end. it’s been quite a while since i last edged you out on a wod.
    thankful for ramrod catching me before i did too many hspu when i got things out of order on the first round; and, for keeping me honest on the hspu. sorry for the f bomb.

  14. B JULES

    sp: 75# PR
    Metcon: 17:10 (2 ab mats)
    Felt good working out for the first time in over a week! I was slow, but I finished!! Thanks Ramrod for the push and Jen C and Summer for sharing the bar!!

  15. Dawn

    85# shoulder press (PR) Thanks Ivana for the encouragement!
    15:35 (row, 20# seated dumbell press, step overs)

  16. Khara

    15:02- lj’s and sp.
    Great to be back to 0930 after almost a week, great group this am, See yall tomorrow.

  17. dianna

    @Arnold: I am jealous that Ivannah has been screaming at you instead of at me! I know first hand that She can shave minutes off your time. I’ve been gone so long it makes me crazy! BTW, Nice PR 🙂
    Shoulder Press 90# No PR 🙁
    Metcon ridiculously scaled 14:58
    Feel no way, just happy to be in the box today.
    Good sharing bar w you today HeatherD. Way to rip out the DU’s!

  18. T.I.

    SP: 165# (PR): Good job Wolverine!
    11:49(RX): Good job Fight Club!
    52″ Box Jump: Yes, almost as tall as me, lol.
    Happy 21st Birthday Speedy J!!

  19. Tara

    I think your right steph, a dessert cute but not tough huh?

  20. The Force (Kendra)

    15:57(2 ab mats), 72. Tried to keep up with G but lost her on the last run. Happy bday Speedy J!!!!!

  21. chrissy c

    70# SP (PR) Just couldn’t get the 72 even though Gracie was pulling for me! 🙂
    16:51 (20#DB Press/LJ)

  22. wolverine

    175 SP
    14:34(DU attempts counted)
    Thanks for the tips Todd and T.I..Needless to say DU’s are very frustrating for me.

  23. G

    SP 1RM 75lb – below par by 15lbs. Perhaps my, “ape index” has changed. All the human growth hormone that my body is producing at my prime age doing crossfit workouts have lengthened my arms by an inch! Haha!
    MetCon 15:00 (Rx) – there were a lot of fast movers at the 5pm crew.
    Kendra “The Force”, you kept me going for sure!

  24. TC

    185# sp
    scaled wod 15.32 ran the first 2 400’s rowed the last 2, pike push ups, and 20# ball slams instead of double unders!!! I feel like a broken down old war horse!!!

  25. G

    Good job on your baseline tonight with Coach Scott, Jim and Laura White!
    Awesome hard work on your first WOD Jason C, Jenny K, and Nick K (2nd WOD)!!
    Great to see DNeely, Lawrence, Tank, Gatekeeper, Marlon, Khara, Dawn, SOF, Jen W, Ashley O, BRev, Sledge, B-Jules, Dub, Steve W, Dianna, Tye, Sniper Josh, Tmac1, Patti, Sid and Drew S back in action!
    ZenJen, rushing back into futile reps on HSPU will only lead to muscle failure. Certain movements tap on ATP more than others, and HSPU is one of them.
    Milestones:
    Congrats on your first Muscle-Up, Marlon!! Yay!!!
    Congrats on the 52″ box jump, T.I. I know you can jump 2 times higher than that since I have proof when you and FPR did your spread eagle last summer 😉
    Congrats ALL on the PR (new personal record, for the newbs)!
    Speedy J, you are a beast!!! Glad you could do your Bday WOD!

  26. Andrea aka Genie

    6+ something on the warm up
    85# SP
    19:23 My first HSPU was w/2 abmats, then JB said “uhm you only need 1,” so I did the rest w/1 abmat) Thanks JB for having more confidence in me than I did on myself! No more 2 Abmats for me! Woot! Woot!!
    Great job to all the regular Vamps and the new Vamps!

  27. Andrea aka Genie

    6+ something on the warm up
    85# SP
    19:23 My first HSPU was w/2 abmats, then JB said “uhm you only need 1,” so I did the rest w/1 abmat) Thanks JB for having more confidence in me than I did on myself! No more 2 Abmats for me! Woot! Woot!!
    Great job to all the regular Vamps and the new Vamps!

  28. Jen C

    SP 80# (PR)
    14:21 (pike)
    Had fun working out with the nooner’s today! Great sharing the bar with B-Jules and Summer! Nice work!

  29. Andrea aka Genie

    6+ something on the warm up
    85# SP
    19:23 My first HSPU was w/2 abmats, then JB said “uhm you only need 1,” so I did the rest w/1 abmat) Thanks JB for having more confidence in me than I did on myself! No more 2 Abmats for me! Woot! Woot!!
    Great job to all the regular Vamps and the new Vamps!