Nice rack!

For time: 
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks 
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

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  1. Just to let everyone know….Crossfit Hold’um is on the board!
    If you would still like to do Sunday’s HQ WoD I have no problems with that.
    Great job morning classes!!!

  2. Thanks, Meatball, for putting up with the bitchin’ and moanin’ from the 6am-ers (myself NOT included).
    Also, big shout out to Doc and Kevin for picking up Xena’s slack – too many dumbbell pushups and thrusters!!!

  3. What is “Crossfit Hold’um” ?

  4. Feel free to bitch and moan all you want. That way she’ll know how I feel at home.

  5. each suit = a certain exercise
    each number = how many reps you have to do
    you have to go through part of the deck or your part of the deck if its a team workout.

  6. austinmclean says


  7. Great job today coach Stacy…glad I opted to do your WOD though I haven’t sweat like that since, well, hmmm…there’s a joke here. Anyway, I think it worked out well that Sammy got 73 Thrusters and I hot 73 SDLHP. 25:25 Rx

  8. Wow, lots of Crosfitters for the evening classes!. Diane, Scott, Jason and Laura did great tonight! Def gonna have to start working you newbies harder, haha.

  9. says

    Great WOD Stacey. The hardest rendition of Hold’em, we’ve ever had. Those 35lb dumbbell pushups were brutal, and thrusters instead of wall balls were a very tough alternative. I’m beat.