“Main Site AMRAP”


Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood


Post results to comments.




ACF Junk Yard Dogs!

Left to Right: Kaylynn, Karina, Joe P and Steve W.

26 Responses to ““Main Site AMRAP””

  1. Billdozer

    I agree Ben, well said.
    I’m still smoldering.

  2. Ramrod

    I wish there was a ” Like” button for c-notes post

  3. Macho

    Pretty crazy morning. Everyone trying hard to get better. I LOVE IT!
    A huge part of what makes this program so effective is the sheer amount of practice you get!
    C-Note is a modern-day poet. Truly he captures the essence of what the Big24 is like at 5:15am – Surreal yet…so familiar.


    Jim, i expect to see you at the MEAT BEAT, it would be a let down other wise.

  5. Silverback

    Well, I was the “kindly elderly gentleman” next to C-Note @ 5:15am this morning who almost severed my windpipe on a squat clean.
    Although it was 170# ;), Ben’s message about what all of us who CrossFit are willing to do to get better, stronger & faster, is pretty cool.
    There are those who talk about their commitment to fitness, then there is our tribe of CrossFitters who JUST DO IT any time they can, night or day.
    “1, 2, 3, Smolder!”

  6. Chrissy

    8 Rounds Even (Thin White Band/14#WB/35#KB)
    Glad you showed up Bobby. Junkyard Dog would have been wierd with only 1 person doing it! 🙂
    Babs – based on how bad you kicked my butt on Tuesday, I’m expecting to see at least 27 rounds out of you tonight!!

  7. SpeedyJ

    Love it C-Note..woke up this morning with fatigue, soreness and a touch of doubt heading into Big24..felt great walking out the door. Striving to get better each day!
    @ Billy, your SMOLDER had a touch of spice this am!

  8. Logan

    Just got done with Big24. Glad I did not read the blog before going at it solo. Disadvantage to going solo…alone with only the voices in my head (not nice voices). Advantage to going solo…nobody gets to see me weep while standing over the bar making a deal with the devil during the middle rounds of the squat cleans…
    At the end I was giving off an odor that was sickly sweet and repugnent at the same time. Must be smolder…

  9. Barbella

    If this “SMOLDER” is some kind of funky, nasty, smell/odor…then BILLY BILLY BILLY you owe me a NEW SpiderMan towel.
    But if you think you can wash it in hot enough water to remove any reminents of your SMOLDER – please do so & then bring it to a nooner.
    Love ya!

  10. Andi

    Enough about your damn Spider Man towel Sheryl with an “S”! :o) How many rounds did you end up with?
    Myself – 9 + 10 (green band)

  11. Barbella

    AndiAn – & you missed the end..someone picked up my Army men before I could count them! Debbie Downer this month.ugh.
    It was probably like 16. hehe
    But per Weezy, if you don’t do Rx, why count?LOL

  12. The Force (Kendra)

    After being out this week with a stomach virus and living on one banana and a handful of crackers each day, I wasn’t quite sure if I would vomit in today’s wod. Thankfully all body fluids remained where they should have….for now. 8 + 2 (regular kips). It’s good to be back – hope to be back to 100% next week.

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

    8+ 29 rx
    Kbs # 30 happened 1 sec after time was called

  14. Nisha

    9 + 7 (purple band)
    you know it’s a tough WOD when the wallballs are the easy part!!!!

  15. Babs

    Ok Chrissy I did 27 in my happy place, but when I came back to reality it was:
    11 rds. (green band, 6#WB, 26#KB)

  16. chrissy c

    Babs – way to go @ 11!! And hey, at least you got the 27 in your happy place!!

  17. G

    Lots of hard work with the smoldering 6pm crew tonight, the shirtless club. Nice work TC, Toddski, Jared M and Arnold! More confidence with the movements is definitely there. Thanks Coach Scott!
    @Barbella and @Andi, you guys are hilarious!
    Good to see The Force, Gina, Maddog, HeMan, Karina back in action!
    @Wolverine, nice curls 😉 – haha!
    Seeing Teach completed my day =)

  18. Teach

    Fun stuff tonight at the box! Everyone left it out there on this AMRAP.
    Nice working with the 4:00 group, even if I did miss Junkyard Dog 🙂
    G- it completed my day seeing you as well 🙂

  19. Lingo

    9 rounds (26# kettlebell, 14# wall ball, green band).
    I feel embarrassed typing that. I need to step my kettlebell and wall ball game up.
    Best Club Atomic so far. Thanks for the encouragement Teach.