Whiteboard Search
Wednesday, October 1, 2025

Abura-akago

Skill/Strength:
Every 2 min for 5 Rounds
Deadlift 1×8 at 60% 1RM
Deadlift 1×8 at 65% 1RM
Deadlift 1×6 at 70% 1RM
Deadlift 1×6 at 75% 1RM
Deadlift 1×4 at 80% 1RM

Metcon:
10 Min Ladder
1-3-5-7-9-11…
Burpee Over Dumbbell
Bar Muscle Up
Single Dumbbell Thruster 70/50lbs

Mandatory Mobility:
3 min hamstring smash per side
3 min lat smash per side

Optional Additional/Alternative Work:
4 rounds for quality
7 Bench Press, pick load
10 Dumbbell Lateral Raises, pick load

You must login above to log your score

Alex Ebert
9/11 burpees rx
DL 255, 275, 295, 315, 335
13
0
Add Comment Add GIF
Cancel
Amelia Bloch
DL up to 200#— 9 ish and lots of muscle ups
3
0
Add Comment Add GIF
Cancel
Ashley Brocker
1/11 thrusters
somewhat questioning if this is accurate - caught myself once missing the round of 9 thrusters and did them after the 11 burpees instead
0
0
Add Comment Add GIF
Cancel
Autumn Jarvis
9+ 2 burpees . BMU all sorts of mods. 35# DB
Deadlift up to 220#
19
0
Add Comment Add GIF
Cancel
Cass Baier
9/11 burpees - red banded BMU, 40# (rd 9 BMU was a hodge podge of movements)
DL 👍used the metcon to focus on BMU
18
0
Add Comment Add GIF
Cancel
Celia Osorno
Some how went from 9 to 13
13/ring rows 1/ring dip 35#
10
0
Add Comment Add GIF
Cancel
Chelsea Sherman
4/11 box bmu
35#, DL to 185#.
19
0
Add Comment Add GIF
Cancel
Cody Stelmach
11s BMU rx
20
0
Add Comment Add GIF
Cancel
Daltyn LeClair
Finished round 9. Green Band BMU 70# DB.
Up to 275# DL
14
0
Add Comment Add GIF
Cancel
Danielle Stelmach
3/9 BMU *2 thin blue bands, 35#
DL 215-285# — really regretted that DL PR 😝 | DB squats/thrusters still a work in progress 🫣
15
0
Add Comment Add GIF
Cancel
David Rueckl
9+ 11 burpees 35# dumbell
255/275/300/325/345 dead’s Showed up and moved forward 30’
19
0
Add Comment Add GIF
Cancel
Emma Mueller
9+ 2/11 BMU RX
15
0
Add Comment Add GIF
Cancel
Erika Donaldson
DL to 170#
2/9 BMU 35# 75 55# Cleans with Pam
19
0
Add Comment Add GIF
Cancel
james macco
1/11 thrusters* // 50# DB and strict pull-ups
DL up to 295# /// ghd core work for EC
19
0
Add Comment Add GIF
Cancel
James Mueller
DL 290-400. WOD 3 BMUS in round of 9s
20
0
Add Comment Add GIF
Cancel
Jamie Burbey
4/13 burpees Rx
255-335 DL. Yaay fitness 🇺🇸🤘🏻🫠🤘🏻🇺🇸
13
0
Add Comment Add GIF
Cancel
Jenny Renon
I did it in the wrong order but finished 9s not rx
18
0
Add Comment Add GIF
Cancel
Jessica Ploof
Finished BMU in 9s
Pull-ups/push ups, 45#, DL to 175#
15
0
Add Comment Add GIF
Cancel
JORDAN MAGGLE
9 + 1 BMU
Scaled BMU off box. 70# DB EMOM DL 315, 335, 365, 385, 415. Accessory Bench - 135 to 385. Loved the weights today
12
0
Add Comment Add GIF
Cancel
Justin Bruehl
6/11 MUs
325,355, 385,415,445
16
0
Add Comment Add GIF
Cancel
Justin Peterson
1/13 burpees
1
0
Add Comment Add GIF
Cancel
Kimb Davister
No WOD; odyssey climbing instead
DL 225, 245,265,280,300
15
1
Tim Sanders
Add Comment Add GIF
Cancel
Krystal Lowney
CrossFit Golden
Thrusters and burpees
18
0
Add Comment Add GIF
Cancel
Liz LeCaptain
5/9 Burpee Over DB Rx
145-205# DL
17
0
Add Comment Add GIF
Cancel
Liz LeFevre
8/11 MU- #40/ring row/push up
DL-#245
13
0
Add Comment Add GIF
Cancel
Mark Flatow
9 + 7 burpees
50# db, pull ups 315 on DL last set
18
0
Add Comment Add GIF
Cancel
Mel Sanders
9 sc
strict pu(thicc g) & push up, 40# db | DL 195-265#
19
0
Add Comment Add GIF
Cancel
Michael Green
7/9 thrusters
360#
14
0
Add Comment Add GIF
Cancel
Mike Tomaso
7/9 Burpees Scaled 50lb DB BMU off box
DL 255,275,295,315,335
12
0
Add Comment Add GIF
Cancel
Nathan Henrigillis
9 + 6 - perch muscle ups, 50# thrusters
Deadlifts as outlined
17
0
Add Comment Add GIF
Cancel
Pamela Gehl
7/9 BMU scaled
25lb dumbbell + Jumping BMU off box. Deadlifts 145lbs-185lbs Accessory 5 min max PCleans 55lbs (61 reps) thanks E for hanging with me.
19
0
Add Comment Add GIF
Cancel
Samarth Mistry
10/11 PMU sc 50#, Perch-muscle-up because torn hands
DL 185-260#
11
0
Add Comment Add GIF
Cancel
Sara Weber
6/9 jumping burpee pu / 50# for 2 rounds then switched to 45#
145-190# dl
17
0
Add Comment Add GIF
Cancel
Sylvia Christensen
3 mile run
3 rounds, 6 min each: 225m row, 6 power cleans (105#), 6 BMU, 4 PC, 4 BMU then ME row (3 min rest) 580m, 500m, 496m. 5x2 1 segmented clean + 1 low hang power clean 135-155
15
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
Rest Day!
Coffee w/ friends. 😋 walked 2.5 miles.
0
0
Add Comment Add GIF
Cancel
Tim Sanders
from cf website july 18 2025
50frt sqt. every time set barbell down bike 25cals. 14:20. sets of 10 @ 165#. deadlifts up to 385#
16
2
Gross
Cody Stelmach
Kimb Davister
Add Comment Add GIF
Cancel
Tom Fameree
9/9 burpees
225/245/265/280/300 deads
19
0
Add Comment Add GIF
Cancel