“3 Girls – One Bar”

For Time:

21-15 – 9 Reps of

  • Thrusters
  • Pull-Ups
  • Squat Cleans
  • Ring Dips
  • Dead Lifts
  • HSPUs

Scale: Band Assist Pull-Ups, Ring Rows, Parallet/Box Dips, Pike Push-Ups, Regular Push-Ups

* Use the same load for all weighted movements.  Folks who are only a little crazy should use Fran weight (95/65), those bordering lunacy could try Elizabeth weight (135/95) and if anyone is insane enough try Diane weight (225/185)….RIP

Post results to comments.

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THURSDAY NIGHT MOVIE NIGHT @ THE BOX, 7PM

Every second counts
"Every Second Counts" by CrossFit.Com (preview)

  Coach Jim
Happy Birthday Coach Jim, one of the best coaches ever!


56 Responses to ““3 Girls – One Bar””

  1. ingrid

    For He’s a jolly good fellow
    For He’s a jolly good fellow
    For He’s a jolly good fellow
    Which Nobody can deny.
    Happy Birthday Coach Jim!!!
    May God Bless you and Keep You Always.
    (May I be Blessed with strength and stamina on this WOD,what a Birthday bash!!!

  2. Jackrabbit

    Happy birthday Jim! Thanks for all you do!

  3. victor

    great working out with the pacemakers again! happy b-day coach jim! pleasure working out with you this morning sir and thanks g for helping me get through this wod

  4. Speedy J

    Happy Birthday Jim. I will have to tackle this WOD (after regionals) in your honor. Thank you for all that you do for me as an athlete and for Atomic. I am grateful to have you as a coach…to help guide me through my journey in Crossfit..a journey which seems to have no end 😉
    Wishing you the best day!

  5. Maddog

    Happy Birthday Jim, I cant make the WOD today so I’m sending my son instead. He’s been a good kid I’m going to miss him.

  6. Babs

    Happy Birthday Coach Jim!!! I really appreciate all you do and have done to keep me going.
    Hope your day is extra special!!!!!

  7. Eileen

    Happy Birthday Coach Jim…hope you have a spectacular day. Thanks for all the lessons and motivating me to do it.

  8. Billdozer

    Happy Birthday Jim! You’ve always known how to motivate me, and I appreciate all that you’ve done for me.

  9. Keith F

    Happy Birthday Jim!! Thanks for everything!!
    Hope you have an awesome day 🙂

  10. Sirun

    Happy Birthday Coach Jim! I am grateful to have great coaches like you, G, and everybody at ACF!!

  11. Gina

    Coach Jim!!! Have a wonderful birthday and just know the voices that yell at me to work harder followed me to Seattle. Sorry to miss movie night, but I’m sure it’ll be epic.

  12. BJULES

    HBD Coach Jim!
    I’m so excited to do this WOD tonight. I missed it last year! See you at the box at 6!

  13. Bonnie B

    Happy Birthday, Jim! Hope you have an awesome day!!
    I knew I was going to miss a good WOD this morning when I hit snooze…I have no idea how I used to get up so early!

  14. Disco D Nicole

    Happy B-day coach Jim!!!!!!
    35:00 ??? (55#, para dips, pike)

  15. Phil

    Happy B-Day Jimmy K~! OGER CrossFit is gonna do you proud and run your B-Day WoD up here!
    Be good brother. Much love from Seattle and Coaches Phil, Karen, Gabe, Chris, Curt, Angie and Stephen~!

  16. Nisha

    “Great leaders are almost always great simplifiers, who can cut through argument, debate and doubt to offer a solution everybody can understand.”
    — General Colin Powell
    Coach Jim’s “simple” advice that usually resonates through the box: Don’t let go of the bar, run faster, pull harder, jump higher….
    Happy Birthday coach!!!!!

  17. Jackrabbit

    34:something (RX weight, purple band for rd, 2 ab mats)
    Liked the Wod but man it hurt! I was all over the place today….thank goodness Daniel kept me in line.
    Thanks for keeping me going Daniel!

  18. Jackrabbit

    Btw…Summer awesome job on your post Wod workout! A mile with the vest! Animal!

  19. Jim

    32 and change rx- (11 real HSPU the rest 1 abmat or as c-note says (cheating))
    Wow! Thanks for the birthday wishes everyone. Here’s to 40 more! and hopefully 40 more after that….
    @Nisha – it has to be simple. Halfway through a WOD we can’t process more than 3 word sentences anyway 😉
    You guys are great. I am so happy to be part of the ACF tribe.

  20. Vegas

    The only coach that really motivates me to work harder, run faster, lift heavier, rest less and to be at my best whenever you’re coaching.
    Happy B-day Coach. Im sure you’ll have a good one.

  21. G

    Right on Vegas! Glad you could chime in! Same with you, Phil (Oger CF).
    HAPPY BIRTHDAY JIM, ONE OF MY BEST COACHES EVER….who is now a dear friend, almost like a brother to me to what started as an awesome business partner! I think I have greeted you numerous times today already =)

  22. Silverback

    HBD Macho! I appreciate all you’ve done to make fun of me…jk. You know how to motivate me “in the moment”, and that’s what I makes me work harder and perform better. Thanks dude!
    26:15 (Rx). As the clock ticked toward 12 noon today and no one else was around, it was easy for me to talk myself out of doing this monster WOD and postponing until later. Then at 12:01 Bobo shows up to “eff” up everything. Although it was hot and the work hard as hell, I had a great time pacing with JB. Thanks for the push bro!

  23. Fjord

    Happy Freakin’ Birthday Coach Jim!!! You are awesome, thanks for everything you do. By the way, those girls that hang out at that bar are real bitches. I don’t want to run into them again for a while.
    31:23 Lower body stuff was fine, the upper body movements kick my butt.

  24. Kelli

    Happy happy bday Jim! Thanks for all you do at ACF and for the awesome wod’s each day.

  25. S*Nash

    Happy Birthday again Jim!
    38:43 (55#, box assisted ring dips, 2abmats)
    As I told Jim on facebook, I feel like this week back for me has been a crossfit hazing after yesterday’s and today’s wods…I can only imagine what tomorrow will be!

  26. chrissy c

    Jim – HBD again – Next year can you say you are 20 – those 40 burpees were killer at 5:30! 🙂
    28:45 (45#/BARD/Thin white on PU/SP @ 20#)

  27. Babs

    I agree Chrissy,40 burpees were no fun!
    23:08(35#,green band,parallette/boxdips,12# DB press)

  28. J Mo/BJules

    Under 40:00 (65#, bard, pike pu.)
    attempted HSPU, but was blacking out on first round and couldn’t get a good handstand. Glad I finished!
    Thanks Coach Will for rooting me on in the end and JohnnyB and Judy!
    HBD Coach!! Hated it, but happy I got to do the WOD this year!

  29. T-REX

    25:25 (purple RD, 1 abmat+2blue).hbd Jim, enjoyed movie night! Glad to see my peeps tonight. Good job Will. love this workout!

  30. Nisha

    33:54 (65#, 1/2″band, BARD, 1abmat+2blue)
    That’s the kind of WOD that I love to hate 🙂
    2nd year to do this one for Jim’s bday, can’t wait to tackle it again next year, hopefully with a sub-30 and no bands…
    Judy, you kicked some tail on this one!!!

  31. wolverine

    25:14rx It was better than last year,so Jim you can improve after 40.Plus it’s convienent to use the,”I’m over 40″ excuse on days you suck.HBD!

  32. Bobo

    30:08 95#
    one word… PANIC!
    Happy Birfday buddy.

  33. Taramisu

    Happy birthday Jim! My first full week back in the groove. The once or twice a week here and there didn’t count I was hurting today so I went light on the weight. Let’s see what tomorrow will bring.

  34. JohnnyB

    28:28 (75#, 1AB)
    Happy Birthday CoachJ!

  35. JohnnyB

    Will, Cal & Billy… Thanks for the push!

  36. Dar

    Happy Birthday, Coach Jim! You ARE ATOMIC!!

  37. Gatekeeper < -III---------III-

    HBD COACH!!!!
    God bless you.

  38. Gatekeeper < -III---------III-

    HBD COACH!!!!
    God bless you.

  39. Gatekeeper < -III---------III-

    HBD COACH!!!!
    God bless you.

  40. Sirun

    Crossfit really has kept my ego in check…went on a heavier weight than usual last night, at 35 min mark and saw that everyone else had finished and was putting stuff away, I kinda felt embarrassed and didn’t finish the 3rd round…not my best effort…oh well, I will not quit though, I will keep going with appropriate weight until I am ready to go heavier!