"Ground & pound"

In this workout, you move from each of the three stations after one minute.  This is a three minute round, after which a one minute rest is allowed before repeating.  There are a total of five rounds, totaling 20 minutes.  The three stations are:

Medicine ball tuck jumps 20# (15#)

Renegade rows 35# (24#)

Mountain climbers

The clock does not stop or reset between exercises.  On the call of rotate, the athletes must move to the next station immediately for a good score.  One point is given for each rep.  The mountain climbers and renegade rows receive one rep when each arm/leg have done the movement (i.e. right arm + left arm = 1).

Compare to Tuesday, December 02, 2008

Post total to comments.


Tiffany using her working extremity during Sunday's WOD. 

World class fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Keep intake to levels that will support exercise, but not body fat.  Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.

Greg Glassman, CFJ Oct. '02


  1. BTW, MBS has not posted the results from the lifting meet as of tonight. Stay tuned to see how the Verve athletes did this weekend. You all deserve a pat on the back for going for it! Next meet, I’d love to double our attendance – both spectators and competitors.

  2. JY Jelly :

    Ah yes, the finger of appreciation workout… I will have to zone extra hard today to survive this one.
    Amy and I were talking yesterday and I realized I am the most fit I have ever been in my entire life. (I did the gym routine for 3 years religiously) – Shocking considering that I was in the worst shape and most overweight I had ever been in my life just 3 months ago. I cant wait for the next 3!
    Great job showing at the competition on Saturday everyone. Thank you for representing us.
    The World Class Fitness in 100 words is amazing – Great post!

  3. Kiley :

    this is one of my favorite WOD’s…and it’s my rest day 🙁 — have fun to everyone who gets to do this one!

  4. Cherie :

    You should come anyways. (You won’t be here much longer)
    Jared – Matt and I were in the same boat pre-CrossFit. Always wondered why that 2 + hours at the gym daily, wasn’t getting me the results I wanted. Happy to now understand that FXD/T = P (intensity)and how it relates to our fitness.

  5. luke :

    5 rounds,
    10 sit-ups,
    10 HSPU’s
    10 DL’s #240 (1.5x BW)
    A month ago I never would have tried that deadlift weight. The Verve’s been good to me.

  6. James :

    Vacation WOD:
    30 minutes, each minute do:
    5 Pushups
    10 Situps
    15 Squats
    That was fun. Thanks for the workouts, Matt.

  7. Luke – awesome!
    Tom 261
    Nicole 247
    Lil 305 (10#, 8kg)
    Kiley 361
    Lisa 261 (10#, 8kg)
    Sarah 298
    Anthony 353
    Stef 280 (8kg)
    Cherie 247
    Hillary 283
    Gerson 320
    Elizabeth 284
    Cheresa 347
    Tiffany 283 (mod)
    Amy 271 (8kg)
    Jared 348
    Erin 359
    Emmalee 373
    Leet 271 (12kg)
    Jen 296 (8kg)
    Elements #2
    Doug 14:47 (45#, 16kg, pneumonia)
    Melissa 11:17 (20#, 12kg)
    Great effort today guys. Its kind of a tough WOD to look back and judge your scores from the previous effort because there a good deal of variable that affect the score. You’ve got the height of the knees on the tuck jump, the proximity of the toes to the hands on the mountain climbers, how good of a plank you held during the renegades… get my point? Its a good WOD, but not one to benchmark yourself from. Save that for the “girls”. First week at 3455 W. 38th is “Girls” week, so you’ll have an opportunity.

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