part 1:
for time;
50 push up burpees
35 SDLHP - 95#
Row 500 m
35 SDLHP - 95#
50 push up burpees

rest 6 + hours

part 2:
for time;
50 reps - 115# squat clean thruster

add part 1 time to part 2 time as total score, fewest seconds wins

chest to deck and jump to touch with one hand an object 10" above max reach for each burpee; that is 10" above max reach with both hands overhead
barbell for SDLHP must come to chin height or graze chin on every rep, no neck reaching for bar, elbows above hands on every rep
ASS to ANKLES squat catch for squat clean thruster, bar must be overhead for every rep at top so ears can be seen from side, touch and go reps allowed, just ensure full squat and lockout overhead

post wod fuel part 1:
above 12% - 30 g prot/10 g carb - PFC meal 60 min later
8-12% - 30g prot/20 g carb - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later

post wod fuel part 2:
above 12% - 40 g prot/10g carb - PFC meal 60 min later
8-12% - 40 g prot/30 g carbs - PFC meal 60 min later
below 8% - 40 g prot/50 g carbs - PFC meal 60 min later


Geoff Aucoin said...

I quit.

Brent Maier said...

Man, this one should have been called MUGGLY because it's gonna be uhh-gly!

Sweeney said...

Any keyholders at OPT around 9:00am?

Grant said...

hours @ OPT cut & paste
Sunday, March 29th – 9 am-12 pm
might have to go back to Talisman for part #2 unless CFC is open in the late afternoon/early evening??

Grant said...

OPT hours cut & paste
Sunday, March 29th – 9 am-12 pm
Might have to go back to Talisman for part #2...unless CFC will be open late afternoon/early evening??

Trevor Salmon said...

muggly is right. I was mentally defeated from the start. Crawled out of bed, read the wod and 35min later was into it.
21:27 as rx'd and gassed every minute of it.

Sweeney said...

Part 1: 16:03

Mack said...

Part 1: 15:54

bso said...

Part 1: 15:40

Looking for opinions on a good no-gym substitute for part 2. Currently torn between a couple ideas:

100 55# KB one arm squat clean thrusters

50 inverted burpees (never done these before)

deejay said...

17:04 as rx'd

Geoff Aucoin said...

Pt. 1 - 15:27

Took over an hour to warm-up for this, still didn't feel mentally up to it but the mojo was flowing by the 1st 20 burpees. Felt quite good until about 10 reps into 2nd set of HP. Last burpees brutal but all in 3's.

Jefff said...

Part 1 - 17:36

SDLHP killed the time.

Brent Maier said...

Part 1: 15:57

PUB1) 3:48
SDHP1) 2:08
Row) 2:02
SDHP2) 2:16
PUB2) 5:40

Warmed up good for this one and my goal was to beat 20 minutes. Broke this one up into chunks and kept moving. Time didn't push me until the last round when I saw I was only 10 minutes into the workout.

Gord said...


thanks for the coaching and counting again trev.

part b is going to be tough

starting tomorrow the wods will be named "wish i was in florida!", "where is my shovel!" and "my god why is there still snow!"

Lauren said...

15:04 subbed 65# SDLHP

rwcorson said...

No WOD today. Skiing & its puking!!

Grant said...

Part # 1 right after Gord @ OPT (tough act to follow Gord!)
15:19 (jump to high fat bar).

Michael FitzGerald said...

pt 1 - 13:12
Great work on pt 1 Lauren/Gord

Chad Action Brandt said...

Did this WOD at the local YMCA due to my gym hosting the Umpire Coaching Course.
Brutal equipment, had to go off blocks; 25lb small bodybuilding plates. Roof was perfect for my
10" BURPs. Rower did not have a timer on it so I gave it all I had for 2min. I had a good laugh after the wod; when I was done I fell to the floor and one of the attendants rushed up to me. I had my headphones on and I guess I was moaning like a swedish porno. This young girl told me to take it easy next time:-) I love Globo gyms!

My claves are still friggen sore as hell! Anyone else?
Nice work today Fitzy & Gord!

Anonymous said...

pt 1: 19:33 as rx'd

man burpees suck!!!

PTS said...

part 1: 15:36. I subbed 50 reps KBS with 55lb KB for the row portion.

2.5 hours rest was all I could get.

part 2: 10:53. Goal was sub 10 but that broke down after first 5 mins.

total 26:29. calves are still burning, as well as low back and arch of feet.

Sweeney said...

Part II: 7:25

Total: 23:28

Trevor Salmon said...

part 2
10:30 as rx'd
dropped weight every set to aid the elbow.
Hips and squat felt good but shoulders are toasted

Mack said...

Part 2: 6:41
Total: 22:35

deejay said...
This comment has been removed by the author.
deejay said...

part 2 - 5:41
total - 22:45

Geoff Aucoin said...


Had my sights set much lower but my goal of 10/minute went south faster than the FitzGerald family. Oh wait, they're back in time to enjoy the SNOW!

Total - 22:23

Got your message, Sweeney, thank you kindly for the babysitting offer but I got covered at CFC by some lovely ladies! Gotta love the CFC community.

Lauren said...

Part 2 with 95# - 9:44
(first 30 in 5:22)

total- 24:49

Michael FitzGerald said...

pt 2 - 4:58.
Total = 18:10

deejay said...

nice work mike

Gord said...

Part A- 13:30
Part B- 7:30 Thanks Fitz for coaching and laura for counting

Total - 21:00

Gord said...

ps- amazing time Fitz---fun to watch

Gord said...

Gord; don't forget to log out or I will do an Aucoin on you & you'll have to do a Corson on me

Brent Maier said...

Part 1: 15:57
Part 2: 8:28

The first 10 of part two were touch and go @ 46 seconds.

Both workouts contained an age old weakness that is getting better. PUB's and high repetition, moderate weight full squat cleans.

If I would have had a coach on this one, I feel I could have done better.

Geoff and Fitz, how did you all accomplish part 2? Singles with a drop at the top? Sets of...

Grant said...

at OPT
8:26 Part 2 + 15:19
total = 23:45

Brent Maier said...

Total Time: 24:25

Chad Action Brandt said...

Part 2 = 9:28
Knee is still bugging me, feels like it is not my knee!
P1= 13:40
P2 = 9:28
Total = 23:08

bso said...

Decided to go with a bit of both worlds:

25 inverted burpees (indoors)
50 one arm kb squat clean/thruster 1.5pd (outdoors)


Steve said...

1. 19:48
2. 10:47

Geoff Aucoin said...

I did 10 straight, then 2's until I switched to 1's for maybe the last 10-12 reps. Need to get mentally tougher and need to improve 3rd pull.

rwcorson said...

2nd rd of burpees & SDHLPs were hell.

Anonymous said...

10:10 part two as rx'd

rwcorson said...

part II done 2>5 hrs later on Monday, Mar. 30th

Tom said...

Part 2: 8:49

Anonymous said...

Great Workout! We did this at our gym today!

Part 1: 15:02 with 65 lbs.

Didn't try Part 2, looks like a killer though!

Looking forward to seeing you and your wife at the games this year!

Take Care!
Sarah Spealler

Hixy said...

Awesome workouts.. did both today.

1st WOD: 19:51

rest 15 minutes

2nd WOD: 20:50 - yeah, was struggling to get through. Could possibly have pushed harder, but I was spent after the first one.

Garage Crossfitter said...


burpees 2:45
sumos 5:15
row 7:15
sumos 9:45
burpees 13:53

Felt good, paced entire workout until last 50 burpees. Burpees were in sets of 5, sumos between 5-10.

Garage Crossfitter said...


I did this workout in running sneakers to practice oly lifting without oly shoes just in case qualifier has a running/oly workout. I felt whobbly at the bottom of the catch and rolled to my toes a few times. I have a real hard time finding my heel in those shoes. I did 10 straight and 13 in 1:11. Then i did sets of 2-3 rest of the workout.

Total 20:55