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Be thankful we don't make you chase the chickens like Rocky had to do...

Warm-Up: Row 300m, CFWU x’s 1, GOAT stretches

Clean Pulls: 2-2-2-2-2-2 (Includes warm-ups)

Front Squat: 1RM, then take 85% and execute one max rep effort

MetCon – For Time:

50/40 Games-Style Push Ups

215m Waiter’s Walk (50/35lbs)

30 Plate Burpees (chest to deck, jump over 45lb plate)

215m Waiter’s Walk (50/35lbs)

50 Air Squats

Would it benefit my training (me being Coach CBo) to perform 100 Pull-Ups, 100 Push Ups, 100 Ring Dips, and 100 Bench Presses (95lbs) for time? Where does a workout like this exist in my training, if at all? All good questions to discuss, especially in an open interweb forum…let’s talk programming!

I encourage you all to contribute to this post, via comment section, and try your hand at hitting a certain time domain, intensity level, and producing a MetCon that physically taxes the body in a way that won’t kill the athlete.

Introducing Johnny Rocker; here are some of his stats:

CrossFitting – 1 year, give or take a few months

Background – Some basketball in high school, with a steady diet of the Rush (Bi’s & Tri’s, Chest & Thighs every M,W,F) ever since then.

Benchmark WODs: Cindy – 16 Rounds, Jackie – 9:15, Annie – 10:10

Strength #’s: Squat: 265, Press: 125, DL: 325, Snatch: 130

Johnny is ready to train and you’re going to help him. He needs to do a MetCon that requires the following:

  • 10-15 minutes long
  • He just DL’d a 5RM 5 minutes ago
  • That Cindy score was achieved on Monday. Today is Wednesday
  • This WOD needs to be very balanced, not reliant on a certain movement.

Alright Ktown, let’s see what you’ve got for Johnny!


By | 2017-04-25T14:39:09+00:00 May 9th, 2011|CrossFit Ktown Knoxville, Uncategorized|16 Comments


  1. Brandon May 9, 2011 at 8:24 pm

    1RM DL followed by Helen, obviously.

  2. Brandon May 9, 2011 at 8:26 pm

    (To seriously answer your question:)

    100 DU buy-in followed by 3RFT:
    20 OHWL @ 45lbs
    15 burpees
    10 OHS @ 95lbs

  3. Patrick May 9, 2011 at 9:46 pm

    For time:
    400m Sprint
    10 Deadlifts @ 90% of 5 rep max
    20 Burpees
    30 Double Unders
    10 Body weight Bench Press
    20 Box Jumps @ 24″
    30 Kettlebell Swings @1.5 pood
    10 Handstand Push-ups
    20 Toes to Bar
    30 Wall Ball with 20lb ball
    400m Sprint

  4. Will May 9, 2011 at 10:13 pm

    For time:
    20 Pull-ups
    25 Walking lunges
    30 Box jumps, 24in. box
    20 Toes to bar
    25 Ring dips
    30 Double-unders
    20 1-arm squat snatch, 1.5 pood
    25 KB swings, 1.5 pood
    30 Sit-ups
    20 Games push-ups
    25 Wall balls, 20lbs
    2 Rope climbs

  5. Brandon May 9, 2011 at 10:14 pm

    Patrick: Let’s do that one sometime.

  6. Bucklington May 9, 2011 at 11:04 pm

    5 RFT:
    5 Wall Climbs
    25 Sit Ups
    10 Push Ups
    10 Toes 2 Bar
    5 HSPU
    1 Rope Climb

  7. Patrick May 10, 2011 at 6:57 am

    I did that one a week or so ago. It’s a good one! Anytime…

  8. T-Pain May 10, 2011 at 8:57 am

    500m row buy-in then 21-15-9: burpees, box jumps, wall balls

  9. Rise Up May 10, 2011 at 9:43 am

    Chest to Bar
    Push Ups (game style)
    V Ups
    Split Jumps

  10. big rob May 10, 2011 at 10:27 am

    5 rounds of:
    Bear crawl 100 ft.
    Standing broad-jump, 100 ft.
    Doing 3 Burpees every 5 broad-jumps

  11. Coach CBo May 10, 2011 at 11:47 am

    Good WODs guys, I love ’em!

  12. ethan May 10, 2011 at 2:11 pm

    One round for time:
    Farmer’s Walk, 50lb KB, 100m
    Push Press, 50lb KB, 20 per arm
    Bear Crawl, 50m
    Rope Climb, 15ft, 3 ascents
    Sled Drag, 90lb, 100m
    Ball Slams, 20lb, 30 reps
    Farmers Walk, 50lb KB, 100m

    A 5RM dealift crushes the midline stabilizers –especially the low back. This workout uses movements where midline stability is important, but a little bit of fatigue-induced slop isn’t going to rupture a disk.
    The motor patterns are different enough from Cindy that Monday’s WOD will have a minimal impact on work output.
    The WOD is metabolically demanding while minimizing eccentric loading.

  13. Rise Up May 10, 2011 at 4:34 pm

    Oops, I forgot the poor guy just did Cindy on Monday. Oh well, this isn’t mamby pamby land so suck it up you jack wagon. 3.2.1..GO!

  14. AG May 10, 2011 at 4:57 pm

    Rest Day!

  15. crossfitktown May 10, 2011 at 11:20 pm

    A lot of chippers in here. Let’s keep it simple for Johnny. I like Taylor’s iteration.

    I’m going to go with:

    400m Sprint
    21-15-9 of
    1 arm DB split snatch (each arm)
    GHD sit-ups
    400m Sprint


  16. Miss J May 11, 2011 at 10:51 am

    Agreed w/ G. I can see a lot of you like chippers. Some of you did well in remembering certain aspects, while forgetting others. Remember the time domain we are trying to hit is 10-15 minutes. Most of what you guys have suggested is either going to be way too long or more of a 7 minute-ish MetCon, or destroy someone who just did Cindy 2 days before. Remember DOMS? Taylor and G have the right idea here for this MetCon, although they might need to add a little something to put it in the right time frame (like another row on the end of Tay’s).

Comments are closed.