“Lip Service”

3 Rounds for time:


400m Run

10 Clean and Jerk (135)(95)

15 GHD Situps

20 Box Jumps (24)

25 Wall Ball (20)(14)


Post results to comments.


Judy (our very own "T-Rex") performing 4Rep Max Dead Lifts at CF Katy's Bring The Heat II Competition.  Way to represent Judy!

23 Responses to ““Lip Service””

  1. Silverback

    21:30 (Rx)
    Great fun with the Pacemakers this morning. Josh B. set a helluva pace that kept me going for entire WOD. Cal was so dejected after I beat him to the bar after the first run that I had to let him beat me…

  2. George

    Garage CF
    4 rounds
    400 meter run
    30 SLSU
    20 Box Jumps
    30 Air Squats

  3. Speedy J

    21:58 Rx – 24″
    Uncomfortable WOD!! Great job 8:30am…may have fixed GHD post WOD – thanks Grace. Steph, interval training is officially on the list..uncomfortable cardio baby!

  4. Chrissy

    Silverback – what’s up? I didn’t set a helluva pace for you??? Oh, I get it, I was too far behind you for you to even notice my pace??? πŸ™‚
    24:07 (55#C&J, SLSU, 20″Box, 10#WB)
    This one definately woke me up this morning!

  5. BB2

    This one is humbling…really, if you could do one WOD that perfectly defines CrossFit, this is it. Maybe just add Pull-ups πŸ˜‰ 25.32Rx

  6. Chrissy

    Well, Silverback, I leave that for others to say! Sorry we missed each other then!

  7. mario c

    mario c 17:09
    3 rounds scaled
    200 meter shuffle
    5 clean and Jerk (45)
    10 bent leg regular situps
    10 step ups (16)
    10 Wall Ball (6)

  8. andi

    28:50 (90#, 18″, 14# WB)
    Not sure why I am so petrified of box jumps but I am gonna get that 20″ next time.
    Fun working out with the Last boys :o)

  9. JohnnyB

    31:12 RX
    Dang WB!
    CoachG, I agree with you in regards with MP.
    MP~ you’re one STRONG BEAST!!
    Thanks CoachD for the push!!
    Nice seeing ‘te Chit & The Situation @4pm..

  10. The Nomad

    29:22 (Rx) – been frustrated lately…seem to have lost my competitive instinct. Been working on form for the last couple of months and can’t get back over the hump.

  11. Billdozer

    20:08(RX) Great class at 5, felt like old times. Rammulus and I had a great battle but he edged me out on the last round. Great to have Hernan in the crowd, it always brightens my day.
    Arnold, as your WOD partner for the last 3 months, you have the ability to do 25 wall balls but you have to get comfortable being uncomfortable. You have come a long way, and the only thing you gotta do is stop thinking and just go.

  12. Ruel(the situation)

    It was ridiculously hot @4pm….. I suck at wall ball so bad that I think I’ll be doing that Karen week…. Thanks coach Daniel for the push … Awesome crowd at 430p…

  13. wolverine

    20:12 rx
    I could never make any ground on Bobo and it finally broke me.

  14. G

    24:44 (20″ Box Jumps) Thanks for the push on my last 5 reps on box jumps Coach JB! They became very inefficient but kept moving nonetheless.
    Worked out with the 6pm crew, who left it all on the floor tonight! Good to battle this WOD together and side by side with Nisha, Braveheart, Keith K and Sid!

  15. G

    Welcome on your first WOD Bryan E!
    Good to see Alice, SOF, Victor L back in action!
    @George, that looks like a fun WOD!
    @Arnold, it’s all good. Billdozer nailed it with “getting comfortable being uncomfortable”. Then, being able to sustain longer in that mode is the name of the game. Crossfitting is like a roller coaster ride, some WODs we are on top of the world and then there are some that will just break us down. Never a dull moment.
    Also good to see Keith & Angel, and Easy Rider & Lisa workout side by side today πŸ˜€
    @Nomad, time to test the “grip and rip” mode. See if that works for ya with lighter loads.
    @Fam, always!
    @Speedy J and Arnold, just wanted to make sure you are not recruiting your iliopsoas more than needed on the GHDs. They can go into spasm, causing many of the regional muscles to compensate. These muscles will draw the spine out of alignment…then back issues happen (perhaps sciatic nerve irritation/L4-L5 herniation). I’m not a doctor but have read that from numerous studies and medical sources, as well as heard from physical therapists. I have already recommended some of you to start foam rolling those muscles.
    Rocky Top, run with us on Sunday morning! I need some company because JB and Jim are too fast πŸ™‚

  16. Bobo

    19:05 (14 lb wb, v-ups)
    Wasn’t going to do the wod then about thirty seconds before it started the Barbarian talked me into doing it. so I scaled it but maybe I shouldn’t have?
    Had pat on my butt the whole time and he was going rx. Couldn’t let him catch me.
    Great work tonight by all!
    Very proud of Barbara, victor, and gordon for getting deep on their wall ball squats! Everyone was getting low on their squats!

  17. G

    Btw, @Andi, way to go on 90# today.
    @Nisha, way to dig deep. Good chatting with you tonight.
    Last but not the least….007, thanks for stopping by. It was good to see you!!!! Start working on your runs….see you back in a month or so.

  18. Matt H(nickname here)

    #105 easy clean. Slightly heavy jerk so worked on split jerk.
    Stomach wasnt feeling right on 2nd 3rd round runs. And no – I didn’t have to poo!

  19. rocky top

    I’ll be there G! What time? 7pm
    Arnold come run with us I miss working out with you!

  20. Eileen

    31:19; 45# C&J, still working the form, using hook grip.

  21. G

    @Rocky Top, our Sunday runs are at 7am at Memorial Park inside the Loop. I’ll take a rain check on Sunday night runs.