March 27, 2011
April 1, 2011

Tuesday night’s class was hit with a three parter, starting off with some explosive work.

Part 1: 5 Seated Box Jumps & 5 Wall Ball for Height

Yes, you read that correctly, wall ball for height! Taking advantage of the gym’s super high ceilings, use a lighter than usual ball, and see how high you could get your wall balls. This was paired with one of CFDC’s go-to explosive exercises, seated box jumps.

Part 2: Press/Push Press/Push Jerk 2 x 2 x 2 x 1 x 1 x 1

The mode of press was slightly dependent on comfort and experience, but the aim was the same = work up to heavy, max effort singles.

Part 3: Met-Con of Your Choice (with only two options given)

Sub hanging raised-leg holds for sit-ups if your 8 months pregnant or more!

Great work everyone. The second workout for the Qualifiers has been posted – check it out:


CrossFit Games Open Qualifier Workout #2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/100 pound (m/w)
12 Push-ups
15 Box jumps, 24″/20″ box (m/w)

Who’s game?



  1. Dan Samarov says:

    Games style on the push ups + rigid midline… good call on programming those in Tom

  2. SaltyHat says:

    Once again, something in Brose’s head is in tune with games-design staff.

  3. Tom Brose says:

    Sebastian called the Deadlift/ pushup combo. I think the work and attention to detail in a good pushup really pays off.

    Dan is going to hit this before class on Thursday, anyone else in?

  4. Dan Samarov says:

    Top of the leader board, Pat Barber w/ 13 + 9…

  5. SBV says:

    I’m NOT in for hitting this workout before class on Thursday. I have zero interest in doing this beatdown of a workout more than once. My score will be based almost solely on push-up stamina. I’ll have to break them up at some point — it’s just a matter of how early. I plan to employ my “Cindy” strategy of busting my ass on pull-ups and squats (or, in this case, deadlifts and box jumps) and taking my rest as needed during the push-up portion. We’ll see how it goes . . .

  6. SBV says:

    By the way, is anyone going to Patriot this weekend to compete? I don’t see any CFDCers on the heat spreadsheet.