1 mile Un-timed run

For Time:  21-15-9

Sumo Deadlift High-Pull (95)
Overhead squat (95)


Post results to comments.


Everyone’s CrossFit journey has a similar story. Never give up.

(via CF Hawkes Bay)

35 Responses to ““Hip-hoppy””

  1. Macho

    That video is perfect. We are not all born athletes and this guy clearly is…but his approach applies to us all…stay consistent keep giving it your all and one day you are doing things you had no idea you were capable of. Period. I love CrossFit.

  2. Josh P.

    Pretty powerful video to a schmuck like me.

  3. Special K

    What I love about that video the most, is that I actually wanted to start cheering for him in the quiet of my house, because that’s what we do!!

  4. Billdozer

    Did this one with Ramrod in the “Power Hour”
    4:34(RX) He got me today, but he earned it. Fun workout especially after yesterday.

  5. Easy Rider (aka Robert Hammond)

    Great video .. great mantra. Immune system battling some version of Strep, look forward to returning when it’s smart to do so.

  6. Jack Rabbit

    Awesome Video!!!!! Just what I needed to see!
    Special K…I felt the same way and just wanted to yell GO GO GO!!

  7. Black'n'Blue/Triple B

    7:24 (65#)
    Great job, 9:30!

  8. JohnnyB

    Sumo DL proved to be my new nemesis!
    Great Job 4:00pm class
    Thank you CoachG…. 🙂

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

    10:32 (rx)

  10. FPR

    4:24 (65#)
    Short and sweet!!
    Awesome job 830!

  11. Speedy J

    3:15(65#) all unbroken! Thanks Billy for making me think I only had 40 sec. until I hit 4 minutes…I think you even called me out in between movements for taking to long..good push coach!

  12. Sarah

    6:14 (45?)
    Grace made me do my first wod today while Addison and I were visiting Billy, wasn’t expecting that but it worked out just fine. Still have the movements but the weight, hahaha! It was fun though, and Addison enjoys a lil hip hop like her mama 🙂

  13. Ramrod

    4:14 rx
    Little head to head battle with dozer, nice work brotha!

  14. Andrea / aka Genie

    6:50 (45#)
    Still trying to figure out how not to be wobbly!! Enjoyed the beats Coach Billy!!! It’s weird how you really don’t or can’t hear it during the WOD! LOL!!
    Great job Sarah! What a way to get back into it!!

  15. Renae aka "Southpaw"

    Love the video! I felt the pain & frustration with him & I hope to taste the sweet victory, too.
    Today 6:10 (35#) LROM on OHS but it’ll get better for sure! Not worried just having fun & working hard.
    Great job 4:00 pm class. JohnnyB you were awesome! Nice to run with you Chi! You didn’t even stop once!! Good job with the OHS! Good to be with you all today!

  16. TC

    Good times tonight at 5pm!!!
    Awesome to see C-note, Speedy-J you had to much for me tonight!!!

  17. G

    6:18 (65#)
    Glad I didn’t take the day off!
    The 5pm crew was a blast!! Big class!
    TC to my left, CNote, Speedy J and Playboy in front, just to mention a few.

  18. Eileen

    First time ever…Baseline workout. 300 mtr row, 20 squats, 15 sit-ups & 5 ringrow. Could not do a pull-up. I’m coming back for more pain. Thanks Grace!

  19. G

    Good job on your baseline WOD today Jessica N and Eileen!
    Welcome on your first WOD Robert F!
    Great to see CNote, Sarah “S*Nash”, Jason C, DNeely, HD and SouthPaw back in action!
    Way to go Speedy J and TC!
    WOW, the times on the whiteboard today were really good, guys and gals! Like FPR posted – short & sweet!

  20. G

    Good to see you post Eileen right away!
    Same with you, Kari =)
    Renae “Southpaw”, you’ll get the range of motion on the OHS once you get used to it. It’s good to see that you have the overhead hand/shoulder and torso position nailed where they need to be at 35#. That’s a good start!

  21. Southpaw

    Thanks Coach G! I appreciate the help & encouragement a lot. Great day!