G - phase 2

7 sets for total time:
10 ring dips
15 chin ups
20 sit ups
25 box jumps - 20/14"
30 walking lunges
Rest 90 seconds

Post total working time to comments


David X said...

I got my new weight lifting shoes in the mail yesterday and I'm stoked to use them. I was hoping for some squats, but I guess I'll make due with this wod!

Anonymous said...

Wow todays WOD was ridiculous....

Also on another note ever since I have been doing these work outs or crossfit, and eating the way we all should be, I have never used any of my asthma medication in about a month. This stuff works.

Rory Hanlin said...

5 mile run, didn't time

Flat bench DB press:
120x4, 120x3, 130x3, 130x2, 120x3

Dip 55lbs x9

Thats it. Didn't do WOD today because I'm physically drained. The constant running is really blunting my CNS. I'll pick up again next week...

Chris Dunkin said...

total time incl. rests: 28:13

pwo: 3 scoops refuel

Chris Dunkin said...

we did janda sit-up's w/ the abmat. is that what most of you do?

avoided the butterfly pull-up's for most of the rounds.

PTS said...


14:47 total working time. hit an absolute wall in set 5.
25:17 with rests

had a workout partner today, Jim, his total working time was: 16:45.

Still don't feel right 1 hour later.

PWO- 45g whey protein, 40g banana, strawberries.

Rob Ottesen said...

5 mile run

flat bench dumbell BP

90x3, 100x3x4 5 sets total.

went up to 110 in set 4 only got 2.

55lbs dips x6

totally exhausted from this week. really feeling it just kind of moaping around completely worthless just exsisting. much needed rest. till next week Au revoir.

KurtGP said...

17:21 without the 9 minute rest.

That was brutal- still gassed trying to eat breakfast 45 minutes post workout.

Garage Crossfitter said...


everything unbroken but box jumps were very slow...

major pukie afterwards, i should have waited 3 hours after breakfast, not 2.

time= 22:43

PTS- smoked it dawg, good job man

Sweeney said...

This felt like OPT's version of Barbara.

Absolutely gross!!!

It's all I can do to keep down what little substance is left in my gut.


Total working time: 15:45

Sweeney said...

Oops - missed a round

add 2:56

Total working time: 18:41

funinthesun said...

Didn't anticipa(e this being as challenging as it was...fun! Had to sub regular dips for ring dips due to gym.


Total 18:43

Got faster because figured out how to just jump up and down on box rather than jump down rest then up....:-)

Erik Luber said...


One of the clips broke on my rings on my first rep, and I smashed into the ground pretty hard. Tweeked my shoulder a bit and had to regroup, had to sub strict bar dips instead.
All PUs were butterfly, situps were unanchored janda (no ab mat) and box jumps were full hip extension. Everything unbroken. Just wondering what people are doing for ROM on the box jumps? These definitely seemed to be the slowest part for me...not sure how I can get much faster, especially by 8 minutes...maybe there is something I am missing.

PTS said...

situps for me were normal style feet anchored, which I assumed was default. box jumps were canada west quals standard. ie., both feet fully on box. full leg and hip extension, met con style. walking lunges were knee touches the ground to upright.

David X said...

The Big Dawg Commandments:

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

Steve Smith said...

As Rx'd:

5:41 (For the last two rounds)

Total working time: 16:39

Completely fell apart on the last round. Initial goal was to maintain right at 2 minutes per round.

Sit-ups were un-anchored with abmat. Chin-ups were butterfly. Box jumps need to be better (feet were not all the way on the box).

PTS - Outstanding time!!

dontpanic356 said...

David X, Love the Commandments.

Clean and Jerk at 85% (245 lbs) x 1 x 5.

Did not time each round, just did total working time. Had to do ring dips and unanchored situps.

Time: 20:17

Arms are smoked from this week. Between working out and SWAT training I've done around 600 push ups in the past 2 days. Ring dips and pull ups sucked.

johnj said...

what do the letters such as M, W, G, M along with corresponding phases mean?

Erik Luber said...

M = monostructural metabolic conditioning
G = gymnastics, body weight exercises
W = weightlifting, powerlifting and olympic lifts
For more info. check out- http://tinyurl.com/2uoaot

PTS - props, that is one monster time!

Brian Maier said...


total working time: 23:15

For those of you under 16min...all I can say is "Wow". Great job! The lunges killed me. dips, pullups, situps, box jumps were all unbroken and steady but lunges slowed me down.

If it weren't for this blog and the outstanding athletes who post, it would be difficult to perceive doing this workout much faster. I was so excited to post my stellar times today until I see others posting 15min times.

This reminds me of Roger Bannister breaking the 4min mile in 1954. For 1000's of years(even back during Roman times) it was thought that the human body could not go that fast. However, Roger proved that it was more of a psychological barrier than a physical barrier because once he broke the 4min mile, 16 people within a few short years also broke the 4min mile. Now, even high school students run 4min miles(ie..Unit). Barriers we perceive are only barriers in our own mind. We can be held back by our beliefs and mindsets.

Keep crushing it guys/gals and thanks for the motivation. You continue to shift my mindset of what's possible in these workouts.

Michael FitzGerald said...

17:20 in total. That sucked ass. Wanted to stop after rd 4, then really wanted to stop after round 5, and only did rd 6 and 7 because I did the first 5. Oh well...I won't have such challenging WOD's after next week, so I must get the pain while it is available!

Garage Crossfitter said...

Fitz where are you going?

Leighanne said...

29:36 total, i hear you bro, that sucked more than a$$. At least i got sub 30!!! :). i wonder what my time would have been without 90 sec rest...

at cabin...posting this lakeside.

sub'd push ups for dips (hands on 2 green plates) and used 16" box jump to bench... chin ups were really slow, tore hand on last round so opted for jumping from ground for pull up bar. last 2 rounds were all mental for me, just tried to stay positive.

did anyone else find the lunges really tough after the box jumps?

some good times out there, congrats. David X, love it!

deejay said...

This was nothing short of a train wreck...
rnd 1 - 2:20
rnd 2 - 2:48
rnd 3 - 3:52 - switched to 3 min rest
rnd 4 - 3:36 - stayed with 3 min rest and switched to jumping pullups
rnd 5 - 2:50
rnd 6 - 2:52
rnd 7 - 2:38
The reason I made the modifications I made is because I figured I would get more out of this WOD by making modification that would allow me to complete sets without breaking the exercises. I feel like chipping away at this shit that I am weak at has no benifits. Any thoughts?? James???

rwcorson said...

No WOD today. Too fried after Physio today.
I'll tackle this tomorrow.

unit said...

though I haven't done it yet, sounds Luke this should b dubbed the 'smokin 700' based on what y'all r sayin...

Scotty Hagnas said...

Wow. That sucked. Felt like I didn't have much to give today...
Gassing, and legs fried. Had to call it for an appointment, plus I have a big riding event tomorrow and need my legs to function.

However, following my appointment, I couldn't leave it uncompleted. Tomorrow be damned, hit the last 3 rounds w/no warmup. (90 min break)
Total (skewed from the rest, of course)= 21:03'
Hmmm...I was better and gassing far less in the second half? I fasted and ate light yesterday, so even though I had a good breakfast today, maybe it wasn't enough....
PWO 1st half: 30p/50c Refuel/whey
60 min later: 20 almonds
PWO 2nd half: 25p/30c Fresh juiced beets, carrots, kale, apple, cucumber + 1/2 scoop Refuel + whey.

Yes, the box jump/lunge combo was awful. David X - thanks for the inspiration!

Geoff Aucoin said...

Total time 18:15.

Pretty sure the bench I used was slightly under 20" but that's all I had at the gym (a much better firehall gym with rings and a decent pull-up bar) so if those were faster other things were slower due to less-than-ideal gym set-up. Sit-ups were surprisingly slow (unanchored) and the lunges were horrible after the jumps. Felt pukey during and after.

DeeJay I guess it's up to you what you want to take from these WODs but now is the time (for me, at least) to get better at the sucky stuff so maybe it's better to slog away at your weaknesses and throw away the watch?

unit said...

working on weaknesses...

c2b pullups - kipping
ghd situps - games standard

3:27 / 3:25 / 3:38 / 3:34 / 3:48 / 3:45 / 3:43
total ~ 25:20

ummmm let's just say that the ghd's blew @$$...


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


holy nasty. wanted to stop after round 4. thought sure pukie was gonna visit.

great time PTS and David X- I love...it made me laugh hard.

Gord said...

DJ--my thoughts are nobody is good at everything. Just chip away at it brother. You are a beast and the reason you are is because you worked your ass off last year to get better at the things that slowed you down. Every time you work on this stuff you get better. And that is just scary for the rest of us. Don't change what got you a there.

Joel B. said...

This crushed me.

Total working time: 20:07

1. 2:35
2. 2:41
3. 2:46
4. 2:56
5. 3:00
6. 3:10
7. 2:59

It didn't dawn on me to do the lunges in the back yard instead of the garage slab until the last round. It helped me speed up because I wasn't worried about slamming my kneecap. I know...something smells like ___

Jefff said...

Total - 19:10

Wanted out after round #5. Complete mental breakdown on round #6. Awful experience. Can't see straight.

Brent Maier said...


Time: 24:16

I'd rather Uncle Jim and the twins through through a meat grinder than do that one again.


Evan Johnston said...

Ran out of time at CFC after round 5...thank god

4:34 *stopped twice as i thought I was going to vomit

Travel day tomorrow so most likely gonna fall out of cycle for a couple days.

this was terrible...I think at some point in round 5 I managed to speak another language.

Laura said...

Time: 18:53 Sweeney, I had you in my sights until the last round and a bit!

Good news- Chinups are coming back, bad news I hit my chin on bar on last set and donated another piece of tooth to OPT floor. I keep dentists in business fixing my front teeth every 6 months!
The last set was annoying because I really was making a push to be faster, then almost knocked myself out and took 10-15 seconds to recover. Pretty even for all sets. My verification word "consisto".

Jefff said...

I've read Brent's post about 20 times now, and my brain can't figure it out what hes talking about. My brain is coplete mush after that WOD. Then agin, maybe hes just typing gibberish (sp?) after his WOD.

Jefff said...

Oh okay, I get it. Only 21 reads

David X said...

Oh my f---ing god...

This was by far the most brutal WOD in a long time. I was so fired up to attack this after reading the posts all day. I pushed hard and fractioned very little.
The first 4 rounds went by pretty smoothly then I got whacked in round five. I could literally feel my nostrils burn as I was puking through my nose.

1. 2:32
2. 2:52
3. 2:44
4. 2:51
5. 2:57
6. 3:00
7. 2:56

EHR said...

Eric R.

Heather R.
Asst'd dips for every round
(Chin ups/asst'd chin ups)
1.(5/10) 4:03
2.(5/10) 4:22
3.(4/11) 4:37
4.(5/10) 4:53
5.(3/12) 5:07
6.(4/11) 5:39
7.(3/12) 5:39
Total time: 34:33

Mack Lar said...

I wanted another shot at wednesdays WOD. I've gotten into a bad habit of pacing myself to complete as much unbroken as possible. Didnt go hard enough on wednesday so gave it another shot.
Wed 3:35
Today 3:23

6 Hours later todays WOD:
WU OHS BW 175 AMRAP 4 reps
15:32 Total working time. No kip on ring dips. No butterfly pullups. Anchored situps. Had nothing left in 7th round.

Mack Lar said...

I'm no mathematician.
Total working time 16:12

Geoff Aucoin said...

Man alive there are some funny posts today. Jefff I'm with you, Brent's post is a little cryptic at best.

My word is 'torcr.' Indeed.

YoungManRumble said...

I just chipped away at this one...for all you guys that went sub 20 i tip my cap...

total working time was 25:10. I don't how I could of shaved 9:00mins off that WOD I did pretty much everything unbroken...

needed that one...

Rory Hanlin said...

I was going to skip this one, but there is no way I'm not paying my dues on this WOD.

I'll do it first thing next week...

Bowser said...

Did this today with YMR and Jenika at WestSide....YMR and Jenika flew through it, like he said...sub 20 would be amazing..

My time was an embarassing 36 Mins working time, but I got it done. Ring dips were my nemises, as I was down to singles by round 3. Rounds 6 & 7 I used the purple band to assist with them.

Good times, and a great gasser. Can't say I'm looking forward to that one again.

legs should feel just peachy tomorrow!

Brent Maier said...

The comments were hilarious today for such a brutal WOD. Smoking times, I tip my hat to anyone that RX'd this in under 20. Time to regroup after that one. Not many workouts get that infamous star in my logs for brutality.

DJ, hang in there buddy, today is a new day. Lets regroup now and hit this one hard. Great job everyone.

Brent Maier said...

Going back and re-reading my first post, it was cryptic. I need to wait for my hands to stop shaking before I try posting my times from the phone. Heh, "Uncle Jim and the twins" is an analogy I got from my brother many years ago.

Michelle said...

Did this on Aug. 29 at CFC as Chantal and I did a training session with Brett on Aug. 28th (Hang clean practice and 5 rnds...15, 95# push jerk/ 400m run...18:40).

I should have known that a WOD that 'sucked a$$' according to Mike and Leigh, resulted in broken teeth and incoherent posts was going to be 'fun'!!! I thought yesterdays push jerk/run WOD was painful, mentally and physically...by round 3 of this one i would have given anything to do a 95# push jerk. I was freakin' dreaming of 95# push jerks. Running is not my favorite and i would have run from CFC to OPT to get out of the pull ups...In fact, it felt like i just learned how to do a pull up yesterday!!!...What i'm trying to say is...this was so challenging for me, BUT can't help but feel curious and interested...seems the Big Dawg WODs have been revealing my strengths and challenges in a way i haven't seen before(maybe i'm still delerious!!!)...

total working time: 22:35

1. 2.22
2. 2.51
3. 3.01
4. 3.16 (wanted more than anything to do a heavy push jerk)
5. 3.32
6. 3.56 (started jumping off the box in a split hopscotch like position???, forgot how to do pull ups, maybe i was delerious????)
7. 3:37

hardest part...hmmm...toss up between the pull ups and the walking lunges...

Awesome work all you sub 20s!!!!

Pfeifalife said...

modded: had to do pullups from 2x4 which made my wrists pop really bad when trying to do kipping, so I had to do a strict/mini-frogger kip. my hands were killing me from hanging from the rafter.
didn't have box around for this one so did jumps on barn step, prolly around 16" or so, which def made them easier as they were all unbroken.

1. 2:43
2. 2:45
3. 3:00
4. 3:12
5. 3:20
6. 3:22
7. 3:22

total working time: 21:44 (skewed I know)

felt weak?! holy shit was this a gut check. felt like a zombie on those damn lunges...