3 – 3 – 3 – 3 – 3 [quickly re-grip between each rep]


MetCon (Metabolic Conditioning):

AMRAP in 6 Minutes


6 CrossFit Push-ups

5 Box Jumps

4 Jumping lunges

3 Squats


Post results to comments.

Dustin Lever
Have a blast in Utah for your internship, Dustin!  Be sure to check out the cool CrossFit boxes out there.

45 Responses to ““Frogskins””

  1. T.I.

    Great working with you Juan. Good luck Dustin!

  2. Juan (BB4)

    Same here Kenny (T.I.)

  3. Easy Rider (aka Robert Hammond)

    Good luck Dustin.

  4. Billdozer

    315-365-385-405-415(1) Hands gave out on the last one.
    10rds Bob, you are the wind beneath my wings.
    Good luck Dustin, you will be missed.

  5. Billdozer

    P.S., am I the only one who thinks the new games sectional format is stupid. Just when crossfit was about to make it on ESPN the Ocho, they go and pull a stunt like this. Time to start training for our video shoots boys and girls.

  6. Ralph/Slim

    DL’s 205-225-245-255(PR)-225
    Amrap – 8+6
    Nice sharing the bar with you Keith.

  7. Black'n'Blue/TripleB

    185-195-205-215(PR)-220(PR), 8 Rounds
    DOUBLE PR. WHAAAAAAT. Great workout, awesome job 9:30!

  8. Teach

    Sorry I’m missing this one! Haven’t felt too hot the last few days. Hopefully I’ll be back tomorrow!
    BTW – I’m not digging the sectionals format either. If time and the number of people are a problem, then they need to find a way for people to “qualify” for sectionals, much the same way that we used to qualify for track regionals and nationals (at least that’s the first thing that comes to mind). Something where you might be able to compete during the year to achieve a certain benchmark in a “sanctioned” event. For example, at our competition, we could have had a WOD with certain movements or combinations if movements that would have allowed competitors to submit those times/reps/weights to HQ for sectionals qualification. The only issue is that HQ would have to come down with the benchmarks for competitors or they could go by placement in events…
    That’s not a plan that is totally without possible faults, but I like that better than video.
    I will miss the head to head competition (even though we will have it in our box) but it’s always good to feel the nerves, excitement, etc from ‘live’ competition. Guess I need to put on my makeup, fix my hair and get ready for my close-up!

  9. Ramrod

    12 + 1
    Can someone please explain to me how a team qualifies by individual people.. Still kinda confused..

  10. Teach

    Ramrod – It’s a very complex mathematical formula…
    j/k – your guess is as good as mine 🙂

  11. G

    FYI: After the team formation and division selection are approved by Jim and me, then each team member must register on-line individually. There will not be a team registration through Mind-Body.
    Hope that helps clarify. If not then follow this logic:
    To assign a discrete succession of energy values E to a system specified in the sense of classical mechanics, assuming that the energy function is a given function of the co-ordinates x and the corresponding momenta mv, Planck’s constant h relates the frequency f =E/h to the energy values E. It is therefore sufficient to assign to the system a succession of discrete frequency f values. This reminds us of the fact that in acoustics a series of discrete frequency values is coordinated to a linear partial differential equation (for given boundary conditions) namely the sinusoidal periodic solutions. In corresponding manner, the task of coordinating a partial differential equation for a scalar wave function to the given energy function E (x, mv), where the position x and time t are independent variables.

  12. mario c

    mario c – 95-95-100-105-135. (Did not do regrips, just did all singles)
    6 rounds (18″ step ups; standing lunges)

  13. FPR

    195-200-205-215(PR)-225(PR) Thanks Steph!!
    10+6 plus another bruised shin…ouch again!!! I’m starting to hate box jumps!!! I think I need to get some shin guards for my box jumps 🙂

  14. Nicol disco d

    great job 8:30!!! This was a good wod…
    Did not think I was going to pr comming back
    from a week off due to sickness.

  15. T.I.

    FPR, why do you keep hitting your face on the box jumps? And it’s spelled c-h-i-n. Oh unless you mean your shin on your legs. I was confused because I’ve heard you pronounce them both the same way. 🙂

  16. JohnnyB

    8+8 AMRAP
    Good to be back!
    Thanks Coach G, SOS & Wolverine..
    GOODLUCK Dustin!

  17. T-REX

    205-225-235-245-255 (9+7). Arnold, don’t 4get our new “handshake” haha!

  18. JohnnyB

    Thanks Silverback, those shoe helped out

  19. Gina

    thanks Janet for sharing the bar
    thanks Arnold for pushing me to ‘lose the book’

  20. Old Hickory (aka Andrew J)

    Thx G for sharing the bar!
    Distilling Coach Jim’s word of wisdom: Heels are your friends in the deadlift!

  21. Nisha

    7+7 (20″)
    Was GREAT to see Gina and Abbye again, missed ya’ll 🙂
    Nice job on the heavy lifting Vanessa!!

  22. Kendra

    115-135-145-155(pr)-165(pr)….slowly but surely getting there. 9 rounds even. I put it on the team announcement as well but if anyone needs a scaled girl, let me know.

  23. wolverine

    Good lifting Johnny B and SOS!Lifting in Silverbacks’ shoes is like hitting with Ted Williams bat!

  24. B Jules

    7+10 (20″ and a little wiggle worm on the pushups. My toes stayed on the ground though).
    Enjoyed sharing the bar with HD and Chrissy! Also great seeing Toe and G2 at 6p.m. Toe, you have to come back on Thursday for Club Atomic!!

  25. chrissy c

    135-145-155 (pr)-145-145
    8 + 7 (Cross Fit Push-ups from knees… I’ll get them eventually!!)
    Haven’t worked out at night for a while – good to see everybody!!
    And what was that new girls name… was it Gracie?? 🙂

  26. Speedy J

    195-205-215-215-135 got to get that form – thanks Coach Jim and Nate

  27. Speedy J

    Gina..you rocked!! So cool to see the ladies move some weight tonight…strong=sexy!!

  28. Babs

    Good to see familiar faces again!
    8 even

  29. Dar

    I can’t ever go so long without xfit again!! The ladies are kickin’ butt and taking names. Will hopefully get back on track soon…

  30. Bobo

    Fubar on dl. All mental.
    275 didn’t regrip on any reps
    315 didn’t regrip on the last rep
    335 didn’t put clips on and one of the tens fell off on the last rep
    355 miss. totally mentally shot at this point
    315 finally got all three reps right. Almost dropped at the top.
    So hard to rewire the brain.
    Amrap: 10 + 4
    Thanks for the push Daniel and Dennis.
    Have fun up there Dustin!

  31. G2

    3rds + 12 and of course Puckie paid a visit
    Great to be back!!! Yes Chris that new girls name is Gracie 🙂
    Bitchy Ewok Thanks for that push 🙂
    Fun Times

  32. G

    DL 205-225-235-245(1)-245(PR on 3RM)
    Metcon: 9 Rds + 6 Reps (24″ box, some of the CF push-ups were sloppy!)
    Thanks for sharing the bar as well Old Hickory! Your lift has improved a lot, the coordination/timing on the sequence of shoulder to hip/hip to knee/knee to ankle angles is so much better throughout the movement. Thanks to the encouragement of our neighboring station, Bill G and CP…. and Gina from afar. Always great to hear your resonant voice Coach Jim whenever we go heavy!

  33. G

    Dennis Odneal and Peter Duong did their baseline WOD with Coach Daniel this morning.
    Awesome job on your baseline tonight Trish and Joe Plemons!
    Welcome on your first WOD Ashley O!
    Good to see N.Church, Will, Blake (BRev), JohnnyB, Sunil, Stacy F, Kendra, Rocky Top, Callie, Sid, Kaylynn, Regina, Disco D, Gracie (G2), Weezy back in action!
    Also good to see Tiger and Courtney back in action yesterday!
    Coach Nate, thanks for the push during the Metcon, btw!
    Ramrod….I’m from another planet and was so clueless on what you were referring to but happy to post a little trivia on quantum physics =)
    Miss you Teach!!!!!
    Good job on staying focused on form today everyone!

  34. Dawn

    115-125-135-165-185 (1st deadlifts for strength)
    7 + 9