11 – 2 – 11
Skill:       Time trial:

  • 1 mile


  • 50 box jumps (24/20)
  • 40 KB swings (55/35)
  • 30 KB push press/arm
  • 20 goblet squats
  • 10 TGU (5/arm)

– Post loads and times to comments –
 – Alternate arms as necessary during KB push press and TGU


30 thoughts on “VOIOV”

  1. 12:48 RX on most except 35# on push press and TGU. 30 push press per arm hurts a little. TGUs took me forever! Stupid game… All in all a good wod! It was fun!

  2. mile run- 7:05 missed my goal by 5 seconds 🙁 but PR by over a minute 🙂
    WOD 10:51
    Box Jump- RX
    KB swings- RX
    P/P RX right arm, 35# left arm
    GSquats- RX
    TGU- 35#

  3. Hey, I really wanted to do the mud run in Winnie, but I forgot all about it. . . I noticed that registration is already closed. . . does anyone know of any other way I can get registered. . . are there any open spots among the crossfitmc or bmt groups? Any help would be greatly appreciated.

  4. @ Garrett, don’t know if you know Nikai Langley that goes to CFB or not? But her brother is the person who is putting this event on. You can prob get in touch with her on the cfb site. She should be able to tell you if there is any way you can get in this late.

  5. SKILL ~ 10:22. I know this is slow, but it felt good to be able to run the entire mile without walking ANY. 6 months ago when I started @ CFMC I couldn’t make it through the 300m warm~up run without stopping, so I am happy with this.
    WOD ~ 16:19. 20″ box and 45kb for all other movements. Push~Press was tough.

  6. Shawn you’re killin it bro!!! Awesome job! You’ve definetly improved and it shows! Hell I still want to walk when I’m running the damn mile! Lol! Good job man!

  7. Shawn, that is awesome. You never complain and are steadily improving. It’s a great thing to see the progress!
    On another note, Heather comes back full time tomorrow! Woo hoo!

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