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Donkey Kong

Ricky Frausto Filed Under:

How about CrossFit's version of video games.

"Donkey Kong" Workout demo - video [wmv] [mov]


WOD
21-15-9 reps for time
Burpees (ground)
1.5/1 Pood KB Swings (halfway up)
Bleacher Jumps (top)

Scale where needed. You must touch every step both on the way up and on the way down

Post time to comments.

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18 Responses to "Donkey Kong"

  1. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211377080000#c3522163484116340344'> May 21, 2008 at 8:38 AM
  2. Crystal-Addi-Josh - any names yet?? I only can come up with corny/fun-ny names - like "Omaha Beefeaters" - "Omaha Slappy Dragons" - "Omaha Stone Crushers" -"Omaha Green Eliminators" - "Omaha Spew Chunks" - or in honor of the event "Omaha Patriots" although I prefer more fun or funny names like "Omaha Slappy Dragons" - - - ok so keep me posted what you guys are coming up with - - - reba
  3. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211381760000#c4112654242354149144'> May 21, 2008 at 9:56 AM
  4. Crystal-addi-josh

    Navigator Motor Coaches is going to donate $50 for us...and I am going to ask my boss today...reba
  5. Nick Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211381880000#c5571262025599270361'> May 21, 2008 at 9:58 AM
  6. hey, can someone explain to me what bleacher jumps are? can i do box jumps in their place? thanks
  7. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211394180000#c5467440888632802251'> May 21, 2008 at 1:23 PM
  8. 6:57

    did not break up the burpees or the swings. I did the jumps one at a time as i did not feel comfortable doing them continuously at the top of the stands. The hardest part might have been running down the stairs after the jumps. I really liked this workout and look forward to seeing more like this tihs summer.
  9. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211395200000#c3963267618691664708'> May 21, 2008 at 1:40 PM
  10. Reba-Josh-Addi, I've got a $20 donation so far. I think a silly name would be fun! Not sure what a Slappy Dragon is, but i like that one!!! I'm game for anything and am really looking forward to this.

    Oh, today's WOD time for me was 11:24. Not a great day for me. The stairs were hard, especially after the squats yesterday!!
  11. zj Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211395740000#c5878767514002702003'> May 21, 2008 at 1:49 PM
  12. 8:20. This was fun.
  13. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211402040000#c6453256829034693800'> May 21, 2008 at 3:34 PM
  14. Crystal - I have no clue what Omaha Slappy Dragons means, it just sounds fun ;) kind of like "Omaha Hammerheads" - - that sounds fun too.....

    I am emailing you guys - Crystal, Josh, Addi about the sponsors....reba
  15. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211416980000#c7694915195210179274'> May 21, 2008 at 7:43 PM
  16. this looks like a fun workout, can't wait to try it! we had the owner of crossfit atlanta come to our facility today to introduce crossfit to our kids and staff! We got a lot of positive feedback! I think we might do a competition here in the beginning of June! Hope all is well in Omaha, we miss you guys! good luck with the team event!!

    megan & kat
  17. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211422140000#c8230707012459630580'> May 21, 2008 at 9:09 PM
  18. 8:52 This was a great workout. Everyone at 5:30 did an awesome job!
    And Alison and I are planning a Sex and the City viewing next week.... let us know if you want to go.... Joe has already signed up- he's pumped!
  19. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211423100000#c7806380876813689775'> May 21, 2008 at 9:25 PM
  20. i am in for sex and the city. i'll bring some vodka or something. my ass got kicked by todays workout. i really need to run more or something. i finished in 14:31, thanks to lisa and libby who pushed me the whole way in 2 different ways. thanks ladies!
  21. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211423220000#c5314806608941607092'> May 21, 2008 at 9:27 PM
  22. My legs were burning like crazy!
    6:56
  23. Addi Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211423700000#c2697697860253324276'> May 21, 2008 at 9:35 PM
  24. Sorry I had to miss this one tonight - emergency sinus drainage situation. :)

    I emailed you (Josh, Crystal, Reba) with some fairly ridiculous team names (Super Mario Toga Party, anyone?) but I think Slappy Dragons is pretty fantastic, too.

    And count me in for the Sex and the City extravaganza. I have a love/something-less-than-love relationship with that show (mostly due the eternally creepy Mr. Big)...
  25. Courtney Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211424420000#c5427118813344800305'> May 21, 2008 at 9:47 PM
  26. Finished in 13:55 w/ 21 no push up burpees each round.

    I'm in for Sex and the City depeding on the day, I will be out of town the last half of the week.
  27. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211425140000#c2862657682609274204'> May 21, 2008 at 9:59 PM
  28. 12:06. I like this workout...good times. Count me in for Sex...and the city that is :)
  29. A Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211426700000#c2491614791292534207'> May 21, 2008 at 10:25 PM
  30. I never remember my time...8:40 something maybe? I don't remember, because I am really just enjoying the workouts so much! Felt great today. Great job to everyone in the 5:30!

    I am SOOO in for Sex and the City. In fact, I think Joe is the one spearheading the campaign. Don't let him act like he's not excited about the movie. We know the truth.
  31. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211462760000#c8004340888024645073'> May 22, 2008 at 8:26 AM
  32. Sounds like I need to do this workout on my own sometime. I am bummed I missed out - count me in for Sex and the City.....ya gotta love it! reba
  33. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211492880000#c6260965042938538056'> May 22, 2008 at 4:48 PM
  34. OHHHHHH i want to go to the sex and the city thingy!!!!! I hate atlanta with out you guys!!! Work outs aren't the same! well, i hope you all are doing awesome! i can't wait to see you at the end of AUGUST! DON"T FORGET ME!!!
    love ya
    kat
  35. Anonymous Says: http://crossfitomaha.blogspot.com/2008/05/donkey-kong.html?showComment=1211502600000#c3782927537880228251'> May 22, 2008 at 7:30 PM
  36. 8:10, but i did box jumps instead of bleacher jumps.
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