3 Rounds For Time:


25 KB Swings (53)(35)

25 Double-Unders

25 Pull-Ups


Post results to comments.

Jen C


Abbye "Rocky Top"



Lauren T

51 Responses to ““Shifty””

  1. Bullhorn

    a little better with the dbl unders. Abbye, that is one hell of a kip.
    Ready to go DO WORK this weekend, BOOM!

  2. Bullhorn

    FYI: info for this weekend is posterd on there web site.

  3. Billdozer

    9:40(RX) Good way to start the week, forearms were done about halfway through this one.

  4. heatherd

    I have room for 5 people in my car if anyone wants to carpool with me to Beaumont on Saturday. I’m planning on leaving Houston around 6:00 A.M. The little man will be with me:-)

  5. Black'n'Blue/TripleB

    14:19 (RX)
    Awesome WOD all around, forearms are already feeling it. Found a good rhythm with my double unders today. Got 20 in a row at one point. Still working on stripping my gymnastics tendencies in order to contain the swings on my pull-ups. Wide swings are completely draining me. Great job, 9:30!

  6. Ruel

    can’t feel my arms after….Good work 0930 and 0830 peeps who stuck around to cheer on us… thanks Ralph for counting and Coach Ramrod for the push…

  7. MasterG aka Fred

    16:26 (PJ)
    I just felt so sluggish today. I don’t have enough energy to shorten my time. I struggled a lot on my last set of pull-ups. Thanks for the push Ralph aka The Lean Mean Machine and to my hubby Wonderland, aka Alice!!! Nice way to start the week.

  8. Alice S.

    15:31(#35, para jump, yellow/black band)
    Thanks to Ingrid… You did good!!!
    Thanks G!!!
    Every Monday, I really struggle to make it to the box but after every WOD Im always thankful that I came…. Thanks to Master G who does not give in to my alibis!!!
    Good job guys!!!

  9. MasterG aka Fred

    Oooopppppssss!!! I meant wifey Wonderland!!! Lol!!!

  10. Ralph

    16:21(1st round Kip PU, rest green band; PJ)
    Thanks Fred for the push on my kipping. My first time to do it in a WOD.

  11. dianna

    3″ band, lat steps, 35#kb
    still slashing my ankles, drat, DU’s!

  12. Bobo

    10:32 RX.
    Pull ups killed me.
    Felt like double dippin so afterward i did some back squats with Matt and Logan. fun stuff.

  13. Old Hickory (aka Andrew J)

    15:57 (44#)
    Many thanks Kenny & Aida for keeping me going on the last set of pull ups!

  14. chrissy c

    15:46 (thin white band, lat jumps)
    I have GOT to learn how to do kips!!!
    1,000 m row.
    All DUs Playboy??? way to go!

  15. Freakin' PR

    9:25 (Rx)
    This is my kind of WOD!
    Awesome job noon class!!
    TI…I believe the count now stands 8-7…you really didn’t have to let me win this one 🙂

  16. HeMan

    16or17:48 (rx+55kb). Didn’t mean to grab it but discovered it was 55lbs in round 2.
    I’ve been staying away from workouts with pullups for the last couple months so my hand wouldn’t be torn up for golf tournents. I paid for it today. Got rocked by them and had a big bloody tear.

  17. Easy Rider (aka Robert Hammond)

    15:52 rx
    The double unders don’t seem to be going away..I need to learn how to do those. Todd, thanks for the coaching and tips on DU. Geat work 8:30.

  18. Bitchy Eggroll

    14:30 (26kb, cute purple band)
    I finally got my du’s in the third round. So don’t ask me how the the first two went.
    Thanks for the post reality check, Fam. No more cute purple bands!
    Watch the nooners today. WOW!! Aida, personally, I think it should 7-7. But at the end, u will be the winner. hehhehe!!!

  19. T.I. (Kenny)

    10:06 (RX)
    Haha, Aida. Oh you won fair and square. I know better than to ever go easy at ACF. I’d hate to be called out on this board by anyone for taking it easy. Lol! Great job noon class. Whatever Toe!!!! LOL!!!!

  20. Johnny B

    15:16 RX
    Getting better with my DU.
    Great job 4 pm peeps!
    Just too sluggish today!!
    Thanks CoachG!

  21. Johnny B

    MasterG- LMAO!! Alright, Alice in Wonderland!
    Too much partying, perhaps?! LOL or we’re really slow?! Hahaha
    007- Thanks again for the tips, I’ll remember that..

  22. The Nomad

    19:06 Rx – Double Unders slow me down. Definately need to work on those.
    Great to be back!

  23. T-REX

    18:52 RX, slow! reopened my rips and just couldn’t get those DUs to string, but I stuck through. post wod +800m run and kept practicing DUs

  24. Peter

    Felt sluggish today. Great workout none the less!
    13:20 (I think too tired to remember exactly)

  25. Ace

    16 and change. Felt good on the first round. Felt the week off on the second and third.
    Good group tonight as usual with the Sixers.

  26. Aimee

    14’24” RX
    Finally did consecutive DUs in the third round for the first time! Thanks for the tips Billy!

  27. Rocky Top (aka Abbye Mac)

    19:33 (RX)
    I’ve been at ACF for almost 6 months and did my FIRST RX workout tonight…feels good! My pull-ups were one at a time and I almost killed TC with the “chalk cloud” but I finished! Thanks Billy for pushing me! ACF is the greatest place ever!

  28. TC

    Wow…. my grip was gone half way through the second round!!!
    11.27 Rx

  29. Dar

    Thank you so much, Billy, for staying on my butt with the kb’s and pu’s, or I’d still be sucking wind.
    Last round of pull ups 1 at a time really slowed me down. Working out 3x in the last 2 weeks probably didn’t help either. =)
    12:50 (rx)

  30. ingrid

    13:01 35#,para,6’band
    feel sooo heavy.I’m feeling my chronological age.
    plan to take the 0530H tomorrow or my chance of getting to the box gets very slim.
    Thanks Alice for being there,glad to be back at 0830H today.
    Nice pics of all the ladies.I could only wish this for me now…one day I could do it too.

  31. Agent Orange (J. Dolenga)

    19:30 (Black Band)
    Aside from the double unders, KB swings, and pull-ups, I really loved this WOD.

  32. Billdozer

    A lot of hard work tonight. Little Monday Funday time after the 6pm thanks to TC and his downloading of the classic “I’m too sexy” by Right Said Fred.
    Rocky Top- Good job, I knew you could do it, I hope you will not be wearing burnt orange in Austin this weekend. Don’t let them turn you to the dark side.
    Aimee- good work on the double unders
    Joe- Way to work on your first night, you’re gonna be an animal once you learn all the movements.
    Agent Orange- You looked light on your feet with the double unders tonight.
    Schubert- Way to go hard all the way to the end.
    Darlene, great work tonight, I would expect nothing less from a Team POW! member.
    Don’t forget, everyone come out and support your fellow athletes in Beaumont this Saturday. We have a lot of athletes taking the field and we can all use your encouragement. Plus, you get a nice trip to beautiful Beaumont.

  33. G

    Good job on your baseline WOD Traci S, Joe H and Sid!
    Welcome on your first WOD, Joe W!
    Good to see The Nomad, Wingman, Pena, Skip, JDS, Chris B, Ingrid, Agent O, Kendra, Regina, Schubert, HeatherV and Dar back in action.
    Good to see you posting Aimee.

  34. Noel (SKIP)

    7:27 (Scaled to 15 reps) Feels good to breathe again. Liked what y’all did with the place. Wish y’all didn’t break the fan, though. =)

  35. Julia

    Oh Billy, We will have Abbye yelling “Texas Fight” before half-time! You can’t help but drink that burnt orange kool-aid!

  36. Schubert

    A seemingly straight forward WOD, and it was for the most part. I’m really trying to work on my pull-ups. Normally I would either scale with jumping pull-ups, or a green-band with a box that I could get a leg assist with. This time I went with the small white band, setup on a higher bar to avoid jumping between reps, and used a box only to rest and position myself in the band. On my last round, I was down to only knocking them out one at a time. My arms were shot. I didn’t even look at my time, as finishing the last round of pull-ups without switching to a heavier band was good enough for me.