January 28, 2009
February 2, 2009

5 rounds for time
Suicide sprint
10 OH DB Walking lunges each arm
15 Db thrusters

Credit for this workout goes to CJ Martin of CrossFit Invictus who ran me through this on my trip to San Diego.

After the lung-searing WOD, we played a little bit of CrossFit Dodgeball! Just like the schoolyard game, but when your hit with one of the red balls you have to do 10 pushups, or if the blue one, 10 burpees. If they catch your throw, you do double. Hit anyone in the face and its 30 burpees. I was fascinated to see that our foreign born classmates were totally confused by the game that most of us grew up on.

Get ready for a special Superbowl Sunday workout, and post times to comments!



  1. Anonymous says:

    I finished in a little over 21 minutes…how ya like me now? :p


  2. Maiko says:

    Sounds like I missed out on some fun! Speaking of foreign born, I vividly remember my dad, my sister, and myself trying to explain the game of dodgeball to my mom. that was fun, hehehe

    I won’t be back in class until next Thursday but so far my back is getting better (and is handling Krav well). Yay~! Take care guys! And nice work Rhonda! ^o^

  3. edgy reggie says:

    I think that my time for the workout was 18:45. I knew that I finished it in under 20:00, but as this moment, I forgot the exact time. (I am used to Maiko photographing the whiteboard.)

    But I finished. 🙂

    Nice work everyone!

    Rhonda: It’s good to know that you haven’t left us. 🙂 Nice work.

    Maiko: Have fun at Krav! It does feel weird not having you there.

    A suggestion for the next time CrossFit dodgeball is played: Fewer burpees, please. 🙂

    CrossFit DC’s own ODB is…preparing for tomorrow’s “Super Bowl of Suffering.”

  4. edgy reggie says:

    I forgot to post my load. I used one (1) 35# dumbbell for the walking lunges and a pair of 35# dumbbells for the thrusters.

  5. Steph says:

    Yep, I am one of those foreign-borns. My entire knowledge of dodgeball comes from the movie Dodgeball. Although I wouldn’t say I was confused, more like afraid of getting hit and sucking at throwing balls, so I spent most of my time trying to drag out the number of push-ups and burpees I had to do to avoid getting back on the court 😀

    For the workout, used 20#s for the lunges and thrusters. Finished in 14:28.

  6. SaltyHat says:

    Lung searing is right – finished in 13:30, using 40lb DBs. Dodgeball was a blast – I think I ended up knocking out a good 30 burpees; 1 set for getting hit with the blue ball, and 1 double set for having my throw caught (both by Scott, I believe – thanks a lot bro)

    Stoked for the Super Bowl of “Salty” Suffering!!