W.O.D…. July 15, 2009

WOD for July 16, 2009




Happy Belated Birthday to Walter!


Check our longest living but youngest at heart CrossFitter tracking knees over feet.


50 Chest to Bar Pull-ups

50 Burpee Box Jumps

Partition as needed

(Scale down for members of 6 weeks or less

30 box jump pull-ups with negative hold

30 burpee box step ups)

Post time to comments

Bonus WOD

7 mins of


10 OHS with pvc

10 JJs

10 V-ups


Count rds


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  • Marilyn

    Que sigas cumpliendo muchos mas!! One too many wished they would grow younger and healthier they way you do! Way to set the bar for all IACF members 🙂
    Enjoy your day!!

  • HAPPY BIRTHDAY KIKIREEKEE!!!!!! Dale! Red Velvet Cake CPK when you get back

  • Julius aka Big Rick

    Happy Birthday Walter!!

  • Zhandra “Z”

    Happy Birthday Walter!!!!! 🙂 Young at heart is an understament! You are the best! The Zabalas (Wiwito & Zhandra)

  • Olga

    Happy Birthday Walter!!! May you have many many more. You are a great inpiration to all of us!!! on the other hand, this WOD, OMG!!!

  • We refused to scale down to 30 reps!
    Tim: 9:52 10/10 x 5
    Bonus WOD 7 2/3 rds.
    Ray: 11:13 50/50
    Bonus WOD 8 rds.

  • Happy Birthday, Walter! Cheers to many more!

  • Patty

    Best wishes on your birthday Walter! Thank you for always motivating me to keep going!! Xoxo

  • Happy Birthday Walter!
    I was looking forward to the burpee box jumps!
    10:50 Rx
    Bonus WOD – 9 rounds
    However, the extra-human effort in the kipping required to get chest-to-bar proved too much for my human hands… Tore up bad, even with great gloves on… Ouch!!

  • Will Becerra

    11:49…..DAM burpees!!!
    Bonus WOD – 9rds

  • joseph

    time 10.14
    good workout