“Steak Soup”

For Time complete:

30 Box Jumps (24")

800m Run

30 KB Swings (53)(40)

30 Squat Cleans (95)(65)

400m Run 

20 KB Swings

20 Squat Cleans

200m Backwards Run

10 KB Swings

10 Squat Cleans

100m Backwards Run

30 Box Jumps


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Happy Birthday Courtney!!!

28 Responses to ““Steak Soup””

  1. Special K

    Happy Birthday Courtney! Hope u have a fabulous day!

  2. Junior

    HBD Courtney.
    Tough one this morning.
    Great work 5:30.

  3. Speedy J

    Looks like a good one, wish I could join!
    Happy Birthday Courtney!

  4. Will M

    25:49 (Rx) nearly all unbroken… Pissed I couldn’t crack that egg today, BUT I blame 375# Deads yesterday with C-Notes yoked ass for that.
    Team ACF, I’ll see y’all next week.

  5. Special K

    30:06 RX
    I was aiming to make it under 30, close but no beuno!!
    Great group 0830!!

  6. Dar

    Happy Birthday Courtney!!
    Oh, and a Belated Birthday to you, Silverback! Hope it was a good one!

  7. FPR

    23:03 (Rx) It was a hot one! Great 830 class today!

  8. The Nomad

    HBD Courtney
    31:00 (rx) – good work 5pm class!

  9. ZEN Jen (Jen M.)

    It was sizzling HOT at 4pm! If i call you by wrong name, i apologize, i was delirious after the 1st round:)
    Welcome back Bonnie and Stacy!
    32:13 (35#,55#,20″)
    good coaching Daniel!
    Thanks Mad Dog for counting my last 10 box jumps!

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

    28:21 rx

  11. DirtyD

    Happy Birthday Courtney
    This workout was hawt!
    still scaling way light
    26#kb,45#, 18″boxstep, row, not run.
    Coach Daniel, I’m still working on the backward row.

  12. Easy Rider (aka Robert Hammond)

    HBD Courtney!
    29:34 rx Felt sloow and weak today. Great to be doing regular crossfit again though.

  13. T-REX

    30 something, maybe 48 seconds? (RX). It was so freakin hot I couldn’t recall my time, I just saw fire

  14. Joe A

    KB#44, Squat Cleans #85
    Thanks for the push Billy and Grace. Nice work Keith…

  15. Rocky Top (aka Abbye Mac)

    i sucked it up…my back was on fire! I’m going to have to do that workout again to redeem myself! Thanks for not giving up on me Billy! My running needs some serious work, its awful!
    I finished in 36 something- and only did 15 squat cleans on the second round- walked a little on the run- overall not my best workout, but I’ll do better next time! Bring it!

  16. Kaylynn

    31:49 (55#, 26#KB, 20″)
    My back was burning too! Great WOD…just happy I finished! Thanks Billy and good job 6pm!

  17. G

    @Rocky and @Kaylynn, foam roll tonight and stretch in the morning.
    Good job on your baseline today Roxanne, Josh M and Alejandra!
    It was good to see Wingman, Chalkman, BG, Stacy F, Dirty D, Steve W, Cano, Eric and Jordan back in action!
    Btw, @Logan…enjoy the upper 60’s while you are up there because it’s scorching hot here in TX.
    @SpeedyJ, that was an awesome milestone on Muscle-Ups for you last night.
    Be sure to hydrate and have enough electrolytes. I think its going be a really hot summer.

  18. G

    Also good to see JohnnyBaaad back in action!

  19. Eric F.

    33:06. (55#, 40#kb). Still in a love/hate relationship with this!! See y’all tomorrow!