Damn that is a big front squat especially for reps

Martin Pashov front squats 405 for reps.

Olympic Weightlifting Warm Up: One arm dumbbell squat snatch 10 reps right arm, 10 reps left arm. 2 sets. Men use 45s if you can handle it with good form. Women 25s.

Workout: For Time.

800m Run

100 Push-ups

400m Run

100 Sit-ups

200m Run

50 Push-ups

100m Run

50 Sit-ups

Post total time to comments.


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Click here for complete article.

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  • Tyler

    New job has me working on Saturdays, so I can’t make it to either of todays workouts. Too bad, because I like this one. Maybe I’ll try it on my own at the track tonight?

  • Amy

    That guy’s got one impressive rack.

  • Jeremy Jones

    Nice one Amy!

    “CrossFit – where the girls know how to jerk it. . . .and the guys have big racks.”


  • luca z.

    Here we go again, remember what appended the last time!!!! ๐Ÿ˜‰
    Nice classes today I had a newbie for my Muay-Thai, a lady nontheless and we witness Dustin’s return, we’ll see if he can get some consistency in his training and be ready for September’s fights.
    Nice big class for the 10am, perfect WOD for the size, good effort from all, with Miles killing it, nice work my friend, those were some fast push-ups (all100?) ;-), see you guys next week have a great W.E.

  • Kate A

    Is there still room on the kickball team? If so, count me in.

  • Mountain

    Yesterday’s workout was awesome. That’s all I have to say about that.

  • Stavros @ Diablo CrossFit

    I love doing this WOD with Miles. He’s fast, and FLY’s on the push-ups. I think I was hypoxic the whole workout, breathing like a sweaty horse…glad it’s over. Huge class, everyone pushing hard, a great Saturday morning!

    JJ- Do you know what the previous days we’ve done this WOD on? I know at least once at old Shed and once here?

  • Jeff B


    I think you can do on beyond the whiteboard and click on WOD’s for our gym and track back to find the date. I think the last time we did it was May 31.

  • Miles

    All 100 Luca, this was the first workout I got slower at, which motivated me to do 100 push ups a couple of times a week. I got even today but want to keep up the push up work, hitting the wall and breaking up in sets of five for the 50 sucked.

  • Jeremy Jones

    Stav – Jeff is correct. Some people logged this the last time we did it and I believe it was May 31st.

    The way I used to find old workout dates was to enter part of the WOD into the google search box in the right hand column.

    For this wod you can enter “800m run 100 push ups” and you’ll usually come up with all the times we did it.


  • Stavros @ Diablo CrossFit


    That works friggin awesome!! BTW, I was so stoked to do this WOD again, that I didn’t notice Martin doing Front Squats with my MAX Deadlift…WTF!?

  • Amy

    Miles, you have inspired me. 100 pushups 3xweek, here I come.
    Um, starting Monday. It’s a rest weekend for me.

  • Scott S.

    Kate and I visited East Sacramento Crossfit this morning and they were very good to us. Kate’s parents are starting out there so we decided to show up for support. After a good warmup, some overhead max-load (strict presses, push presses, and jerks), we did a metcon:

    Teams of three, three stations:
    250m Row

    The team rotates after each 250m row for 20 minuets. Score is total double-unders. We did pretty well.

    The workout was long (2 hours) but it’s always interesting to get different coaching perspective. No doubt though, we definately miss DCF. There is much more peer support and individual coaching at DCF (and prettier ladies) so we can’t wait to see you guys tomorrow!

  • Scott S.

    After the two of us devoured 6 protein style burgers at In ‘n Out, we are completely refreshed. Yum.

  • Jasmine

    Kate… I got your email. I’ll count you in! Have we met yet? I’m not sure I have a face to your name. Please come say hi if you’re ever around in the am with two little monkey’s running around me ๐Ÿ˜‰

    Looking forward to hanging out!

  • Holly

    JJ, seriously???

    “CrossFit – where the girls know how to jerk it. . . .and the guys have big racks.”

    Where was that line during t-shirt voting time???? I want it!
    New t-shirt time Craig, in brown of course;-)

    So glad today is a rest day. The last two times this WOD has come up I’ve done it with Super Shannon who proceeds to blow me out of the water during the 100 push-ups and no matter how fast I run I’m never able to catch up after that. Good Times!

  • Mountain

    This workout reminds me of Murph, and I miss Murph. Like Murph, this is one where just finishing it is an accomplishment.

    Justin O. started with a strong 800m & just kept going. Great ROM on the pushups– chest hitting the ground almost every time, and getting well below parallel every time. Even his situps had good pop to them.

    The most impressive performance of the day, though, was Lena. She was the only woman in class to do the workout Rx’d. 150 pushups on her toes, chest hitting the ground every single time, full lockout at the top. So brutal, so amazing. She’ll be studying in Spain soon, but I think she’ll have no problem getting in good workouts.

    Props to Dennis for doing the workout RX’d, and to Michele for doing her first 35 pushups on her toes before she had to drop to pushups on knees.

  • Tyler

    I just finished up, 20:35 outside in the sun, a far cry from the very first time I did this workout almost 4 months ago which was also my first WOD, and had sore arms for 5 days straight. I also think I was in the mid 30’s for time but I didn’t write my time down, so I’m not positive on that.

  • russell

    The Kodiak Kettlebell club was kind enough to let me use one of their Kettlebells for a workout today.

    The Kodiak Kettlebell WOD:

    AMRAP 15 minutes:
    10 KB Swings
    15 Squats
    15 SDHP w/ KB
    10 Burpees

    Bringing Crossfit to Kodiak Alaska though… Be back soon!