Thank Sonia for this little doozy


Thank Sonia for this little doozy

10-8-6-4-2 Shoot-throughs
10-10-10-10-10 Lunges
10-15-20-25-30 Box jumps

Gillyon set up for her deadlift

42 Responses

  1. Gillyon

    -Excited for this workout. 🙂 I have never done shoot-throughs. Thanks Sonia!
    -But grossed out by the pic…I can see why my husband doesn’t work out with me anymore…

  2. lance

    warm up
    Deadlift 1-1-1-1-1
    225-275-315-365(PR)-390! PR! Hitched it on the way up gotta try to not do that next time.

    WOD: 13:33

    Great work today everyone thanks for the hard WOD Sonia.

  3. Ed

    Almost met pukie today

    Warm up with HSPUS

    did The 2k row instead of strength

    almost poohed my pants then

    for time
    10-8-6-4-2 Shoot-throughs
    10-10-10-10-10 Lunges
    10-15-20-25-30 Box jumps

    11:36 i believe

    I was mega destroyed after the row I would be curious to see how well I could do with out it.

    Signed up for the paleo challenge! 🙂

    great job am crew,

    Sonia you killed this one, you and Gill are having great improvements Can’t wait to see you compete soon 🙂

    1. Jeff

      It was a special day for Ed. Crazy! Great row, short rest and a second WOD! You shall now be known as “Special Ed”. … hmmm … scratch that… how about “Super Ed”! 🙂

  4. Jeff

    “Back Squat” – 1RM
    115-145-170-200-220 (PR by 10!)


    This is the second time I’ve done shoot-throughs and…
    I love ’em! 🙂 … really.

  5. Sonia

    Strength – back squat
    5×1 140-150-160-170-180(PR)

    WOD: my idea!!! hehehe, hope everyone loves it, I know I did!

    Time: 7:24

    Did the box jumps with the black box, so I could work on consecutive rebound jumps. It went well, improvement, next time I’ll have to do it with the regular box.

  6. Jane

    Can someone bring me their copy of yesterday’s paper? I don’t get it and my brother’s picture was in it running the 1/2 marathon. 🙂

  7. MC

    Push Jerk (5 reps): 45-65-85-95(4)-95 (82% of max)

    WOD—> 10:45 min
    I like the shoot through, I wish we could have them more often!

    Thanks Sonia for the workout!!

  8. Pierre

    OHS 5RM (80%) goal was 160 –> 95-135-145-155(failed at rep 3)

    I have a hard time getting my left shoulder to stay “active”… that is why I failed at rep 3.

    WOD w/ 24” box jumps –> 6:14

  9. Heidi

    Warm Up X 3
    Push Press @ 3 reps.
    WOD: 12:03
    I found the shoot throughs @#&%*$ hard….sorry Sonia, I don’t share MC’s enthusiasm. My version of these were pretty ugly & just wanted to get them over with. I have this sinking feeling we’re going to be seeing more of these.

    Congrats on your Cross Fit certification MC. Great accomplishment!

  10. Marcel

    CFWU x 3

    Strength x 3

    O.H.S. 45-55-65-70-75-75 Not getting enough depth.


    for time
    10-8-6-4-2 Shoot-throughs
    10-10-10-10-10 Lunges
    10-15-20-25-30 Box jumps

    Time: 12:14 I should have checked Heidi’s time, I could’ve pushed to beat it!

    Thanks Sonia, I like shoot-throughs also.

  11. Gillyon

    CW x 3
    Shoulder Press @ 1 rep

    WOD: 8:38
    Interesting workout. First time doing shoot throughs…and i am indifferent about them. First time doing full box jumps with the big box since August…felt great.
    Thanks Sonia for the great workout. 🙂

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