5 Rounds for time:

20 KB Swings (53)(40)
15 KB Clean and Jerk (alt arms)
Shuttle run 10/20/30/40m (cone set at 5/10/15/20)

Post time and scale in comments.

Baconator Wall Climb Burpee
The Baconator performing ninja-like moves at the CrossFit Games 2013 – Team Affilaite Cup Championship (photo c/o KD Fox)

24 Responses to “Diatribe”

  1. Southpaw

    17:35 (26)

    Nice to do this while watching the sun rise. πŸ™‚ Like all the other wods, this looked a lot easier on the iPhone than it actually was in person. It was tough.

    Great job 0530s! Awesome class, Coach Jim, thanks!

  2. SM

    15:22 (26#)

    Glad I scaled this one, fourth day on. Great to see Jim early in the morning. It was a bit dark out there, but nice to see the sunrise.

  3. Chrissy C

    This was a great monday morning WOD!!!

    14:36 (26#KBS/18#KBC&J)

  4. Gina

    17:28 (35#)
    800m post-wod run

    Deceptively simple wod on the board!

  5. lauraD

    24:00? (35# KBS, 26# KBC&J)
    Should’ve maybe scaled this a bit more, oh well.
    Thanks to the 630 crew for the push!

  6. carahinojosa

    Here’s what we did at the track today:

    bleacher runs
    3 rds of 10 pushups, 10 situps, 6 pistols

    Wod: 5rft
    7 hspu
    15 db snatches (25#)
    shuttle run 10/20/30/40m


    • Chrissy C

      Hey Cara- where is the track you go to? The one I used to go to is now only open for school use and I’m looking for a near by track.
      Chrissy c.

      • carahinojosa

        We go to the track across the street from Sugar Land Middle School on Mondays.

  7. kelli condrey

    20:43 35#, 26# thanks Jim for the encouragement you always bring to the WODs to keep us moving!
    I’m actually loving the 6:30 am…

  8. Jimy

    15:00 (35)

    Scaled the weight back a lot because of injury, but it was still a challenging metcon. Good game noonies.

  9. Chief

    15:55 scaled the reps to 12 KB and 8 C&J each round. #18

  10. T-REX

    20:18 (40# KB swings, 35 c&J). Yes it’s only 5 # difference but I didn’t c&J efficiently till the 4th rd, in which I went unbroken. Also, taking care of my back which feels a little meh since last week. Thx Sid!

  11. Patrick Deiss

    19:14 rx
    Had zero energy today. Frustrating, but still a workout.

  12. Beth 'Teach' Spearman

    16:15(rx) – Teach
    19:41 (40) – Ryan
    It was H-O-T at 6:00 today. Not sure how the daytime folks did this one without a heat stroke πŸ™‚ Nice to see so many new faces! Great class UGH!

    Yet another reminder to make sure you hydrate BEFORE coming to the box, especially afternoon and evening people.

  13. The Professor

    23:01 Rx

    Thanks for the final push, Teach! Fun (but HUGE) class, Ugh!