Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 35 lb
♂ 50 lb
Scaling:
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.
Intermediate option:
Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 20 lb
♂ 35 lb
Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges
♀ 10 lb
♂ 15 lb
Resources:
The Wall Walk
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
The Dumbbell Overhead Walking Lunge
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Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.
Comments on 240424
96 Comments
102 reps
Rx'd
35# db
4 rounds
Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges
♂ 50 lb
6+4
120reps
2 rds 21 reps Rx
6rds + 1 ww rx
m/39/5’10”/195
Rx 6 rounds
RX 98 Reps
M/50-54 👨🏻🦳
Intermediate
1:47, 2:55, 2:53, 2:38, 2:37
5 rounds - 7 lunges
Rx 8 rounds + 13 reps
124 reps Rx
Rx
8 rounds
m/36/185
4 wall walks
8 chin over bar pull ups
12 single DB OH walking lunges @ 35 lbs
4 rounds in 12 minutes.
m/42/167 lbs
4 wall walks
8 jumping pull-ups
12 SA OH walking lunges 20# dumbbell
5 rounds + 4 wall walks
M/38/6’/172#
5+3 Rx
Deo gratias
12’ AMRAP
2 wall walks
8 kipping pull ups with thick band
12 straight arm lunges, 6kg
6 rounss + 1 ww
12 min AMRAP:
2 wall walks
4 neutral grip chin ups
12 single DB OH lunges
#20
5 rounds+1 rep
Rx’d: 4 rds + 4 reps
4+6 Rx
Rx'd
3 rounds + pull-ups
6 rounds + 2 pull ups
*scaled to two wall walks, 6 strict pull ups
6 rounds
Rxd
Each round at around 2min.
3R+10
5 rounds, 21 reps
Rx except front rack lunges instead of overhead (like an old coach once said of my OH single arm DB, “your shoulder mobility is terrible and you have no business doing that!”) 🥵🤷🏻♀️
3+3wallwalks
Scaled C2B, 30#DB
Rx.
7R+17 (185reps)
M 50/180cm/76kg
Intermediate option, 4 rounds
4+18rx
Rx’d
5 + 1 (=121 reps)
5 rounds + 10 reps
5 rounds- 2 WW-8 jumping pull ups-30 lb DB WL
JV: 91 reps (2 wall walks, 25lbs dumbbell, jumping kipping c2bar)
5 rounds rxd
Completed in the am at the Y. RXd.
5 rounds + 3 WW.
quick breaks on C2B and turn around arm change on lunges. WW got a break towards the later rounds. Nice one!
Beginner: 7 rds. Legs fried from run yesterday.
AMRAP in 12 minutes
Scale to intermediate
2 wall walks
8 CoB pull ups
12 single DBOH walking lunges #35
4 rds + 14 pull up + 1 set of DBOH= 114 rep
7rds Intermediate
GWU: Full Body Rot
2x 5 Ring Row/10 Sqt/50’ Waiter Carry/Inchworm
SPWU: Wall Walk Pract/WU
Scap Pulls/Pullups
Walking Lunges ^wod weight OH
Cool Down: Walk&Stretching
Matt
RX
3 rounds
Holly
Intermediate-#20 and kipping pu
2+12 (probably a few no reps on pu)
RX.
4 Rounds + 3 Wall Walks.
Lunges felt great. Wall Walks got slow. Chest to Bar went 4,4 most rounds.
8 dumbbell burpees (30lbs)
8 banded chest to bar pull ups
8 double dumbbell overhead walking lunges
120 reps (5 rounds)
10 dumbbell front squats
20 alternating dumbbell snatch
(30lbs)
4 rounds. 120 reps
Beast!
4 even (beginner)
Rx : 6 rd’s + 4ww
Well done!
Beginner - 6x
Beginner - 6x
M/ 31 y / 94 kg
RX: 5 rounds
Good work!
Scaled 3 + 4 Pull-ups
3 + 8 C2B on 4th Round RX
Rx 4 rds + 2 wall walks
Intermediate
completed 5 rounds with :22 remaining on clock
Rx, 4 round in 12’ 15’’ (3 round + 18 reps in 12’)
Complete as many reps as possible in 12 minutes:
2 wall walks
8 jumping pull-ups ( bar at wrist)
12 single-dumbbell overhead walking lunges
♀ 20 lb
6 rounds
M 53/195/6’
Intermediate scale.
5rnds+9.
Intermediate
5 rounds
Is that one lunge per rep? Or is that left leg, right leg one rep?
One lunge step is one rep.
Scaled to
2 wall walks
8 pull-ups
12 walking lunges, single 35# DB carried with arm low
5 rounds + 2 WW
61/5’8”/156
Nice job Jim!
Intermediate - 4 full rounds
5 rounds and 2+8
2 wall walks, 30lbs dumbbell lunge in place (not enough room)
6 rounds + 2+8+2 = 144 reps
lunges were 6-right arm + 6-left arm
I alternated right and left the same way. Good work!
5
Good work!
https://www.crossfit.com/essentials/purpose-of-the-general-warm-up
M/49/6'2"/185#
Scaled to inverted rows with feet on flat bench and 35# OHWL the rest as rx'd
5 rounds + 4 WW's
Intermediate (C2B):
5+6
Intermediate w/ 40lb DB: 6 rounds w/ 0:25 remaining on clock, decided to rest for remaining time instead of wall walks. Strict pull ups
Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges
♂ 15 lb
5- rds + 3-reps
First re-did the 5k w/o the plate carrier for my own reference/log; posted to 2.23.24 then:
AMRAP in 12-modified to:
2 wall walks to practice upsidedownness+4 inchworms to keep moving
12 jumping pullups
12 OH lunges w. 20# DB
5 rounds +1 wall walk
Intermediate
7 rds at the buzzer
Deliberate pacing on the wall walks being mindful of how my elbows and wrists were handling it. Pull-ups mostly unbroken, all lunges unbroken.
Good work Lincoln!
Nice job!
Cheers fellas!
63” 171lb
Scaled
12 min AMRAP
2 Wall Walks
8 CtB Pull Ups
12 SA DB OH Walking Lunge @ 20lb
Score:
133 reps
4:30am WOD in the hotel gym, minimal warm up, mix of strict and kipping C2B on pulley rig.
4 rounds + 1
m/30s/227lbs
Getting in early, good work!
Scaled to
intermediate w/strict pull ups
4 rnds plus 1 wall walk
m/54/175
Solid!
5 Rounds (only just 😂)
First time doing the WOD
Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-kettlebell overhead walking lunges, 16kg
5 rounds
Friskis Parkmöllan
Rx
5 +1
Round times
R1 | 01:52 |
R2 | 02:32 | +40 s
R3 | 02:41 | +9 s
R4 | 02:27 | -14 s
R5 | 02:03 | -24 s
Ø 02:19
Time left over: 00:25