6 sets

Third day in a row of pull-ups. I am hurting. Is this that pulluppalooza you were talking about?

Ring pull-ups and Ring dips

First 5 sets of pull-ups unbroken. Set 6 I only got 7 pull-ups, and then I couldn't even do 3 to finish the set. I had to do 3 sets of 1.

Ring dips unbroken.

8 sets
pull-ups 3reps then rest...ext, normal dips

Are the Lunge Steps 10r per leg (20r total), or 10r total?

15 rounds & 5 pullups.... all ring dips

12 rounds + 10 pull-ups + 15 dips.

Very good workout.

9 rounds + 10 pullups... all ring dips and ring pullups.

One lovely thing about ring pullups you can't really kip on them.

7 rounds. Need to break it up more and go at a higher tempo next time.

BW 205
2 lunge steps short of 10 rounds
Figured pullups would be the limiting factor but was suprised to find that dips slowed me down after round 5 (pullups unbroken. thank you kip)

Those prices for the rubber bands are unbelievable. I paid much more for the ones I'm currently using.

8 Rounds + 1 pull-up
Did 10 lunge steps each leg just to be safe.

9 rounds + 10 pullups +5 dips

Pullups 30# assist
Dips 50# assist

13 +10 pullups & 4 dips

can I sub chin-ups for pull-ups? I'm not strong enough yet to do a pull-up without a spot, so i have been subbing pull-downs on the machine. any suggestions?

Pull-ups or chin-ups are fine. There is no one way they must be done, the idea is just to get them done.

8 rounds + 4 pullups. All unbroken except last pullup (6,4) (did 10 lunge steps for each leg per round).
Been crossfitting for 6 weeks. Pullups have improved dramatically. Guess that what happens when you do 200+ per week...

11 rounds + 10 pullups + 15 dips + 3 lunges.

Did the bar dips (15 per round) and worked lunges as 10 steps to each leg (20 steps total) carrying 15lb. DBs.

This was number 2 on the day...poor guessing on my part, the early workout was 1 hour of calisthenics (pushups, situps and dips), followed by 150 pullups. Not much pop left in the lats or triceps for the WOD.

Back to the pool this afternoon for ~4000m.

Changed the WOD today - wasn't up to aching fingers from finger pullups.

As many rounds as possible in 20 minutes:

5 ring MUs
5 pistols right leg
5 pistols left leg

8 rounds + 5 MUs

All MUs were singles. Couldn't use much kip or swing on most reps because a cat kept sitting right in front of me - I certainly couldn't take the chance of kicking the cat! If I keep a feline supervisor in the basement with me during muscleup WODs, I will have beautiful no kip MUs like Brad Hirakawa...Right leg pistols were strong, left leg became better the more rounds I did.

OH barbell squats:
1x15 with 55# -shoulders too tired from MUs to do more, all were rock bottom and solid

10# right hand clubbell:
5x5 CTO to flag position
5x5 back position to flag

5# left hand clubbell:
5x5 CTO to flag position
5x10 swings to torch position

5x5 26# kb Getup Situps - hard to do with one cat trying to stand on my belly and another behind my back virtually every rep!

10 rounds + 10 pull-ups.

Did bar-dips. Started kipping on the third round of pull-ups.

Quick question for you all: I'm new to Crossfit and didn't see Lunge steps in the exercise section...are lunge steps what I refer to as walking lunges? lunge forward and then take another lunge forward with the opposite leg therby walking? Or is it lunge forward then with the forward leg push back and then lunge forward with the opposite leg, therby staying in one place? And am I correct that it's 10 per leg, not 10 total?

8 Sets

10 Pull-Ups (Broken Sets)
15 Elevated Bench Dips (Substituted for Ring Dips)
10 Lunge Steps

6 Sets + 1 Pull-Up

10 Pull-Ups (Broken into 5's)
15 Bar Dips (Broken into 5's)
10 Lunge Steps

Each morning I wake up thinking, "I can't do one more pull-up or dip today!", then I come into work log in and end up do 60 & 90.

Everyone, support the site and buy a T-shirt, a DVD or subscribe to the journal. There's no such thing as a free lunch!!

BWT=224

Warmup
3 rounds of
20 double unders
10 sec. handstands
20 situps
15 back extentions
10X45# Obar squats

7 rounds

10 PU broken into 5's
15 bar dips
10 lunges

PU's needed a jump every now and then, and my last couple rounds of dips were not broken, but not very deep either. Today, I just wanted to keep moving.

New to Crossfit and just finished the WOD. Wow!

8 full circuits in 19:30. First set of pull ups were the only unbroken set. Did 10 lunge walks out and 10 back per.

This is an amazing site!

6 rounds + 10 pullups and 8 dips (out of 15 bar dips)

started out doing all sets unbroken, ended up broken (both me and the sets)

Crossfit warmup without pullups and dips.

Did the 15 bar dips. Got 5 rounds and 10 pullups. The dips slowed me down a lot.

Ran to the park to do the WOD. There and back is close to a 5k. Slower than normal, out 11:37, back 13:40.

13 rds even.

Started the first 5 with ring pullups then when they got broken switched to the straight bar.

Did regular dips on the paralel bars.

My shoulders still hurt from last week's 150 dips, and since I have come back from a long Crossfit break, I do not want to mess it up. Therefore, I concentrated on punishing mainly my legs:
5 rounds of:
400 m run
50 squats

6 rounds + 6 lunges all pullups and dips done on the rings. Recon Ron step three for pullups and dips + 45#.

Andrew,

You got it, lunge steps = walking lunges.

Used bar for pull-ups (overhand, kipping), rings for dips and 20 total steps for walking lunges. Dips were the main hold-up and were broken from round 2. They also had a lot of body english. Got 10 rounds + 10 pull-ups.

10 rounds completed with a loan of 29 seconds. PUs on a suspended plank rather than a bar or rings so a good grip workout as well.

Ran 5.5 miles bright and early this morning.
WOD this afternoon - 8 rounds & 2 extra PullUps - All but first set of PullUps broken, kipped like mad. Rowed 2K after finishing.

19 rounds + 10 pull-ups and 5 ring dips.
Ran 6 miles this AM.

Having one option for dips and pullups (rings) meant a little creativity for the WOD. I found a suitable height for full arm extension with just enough room for head clearance. Ring dips were normal but my pullups became de facto no-kip, dead-hangs as I had to keep my knees sucked up to my chest to clear the floor. I kept finding myself trying to kip by kicking at the air in front of me. Didn't help at all, just made my abs hurt. 20 steps on the lunges (ten per leg).

8 rounds plus four of the previously mentioned suck-up/pull-ups.

-D.

4 rds
10 pull ups 2nd and 3rd and 4th set broken
15 dips """ "" "" ""
20 lunge steps 20 per leg...

shoulders are aching..

Some of the performances are either world class or made up. 19? Just shy of 9 full sets

8 rounds with 52# assist on pull-ups and bar dips

10 pu's
15 bar dips
20 total lunge steps

6 rounds, plus 10 pu's and 8 dips.

My "pullup meat" has been seasoned this week.

David, Todd is superhuman, don't worry about it.

9 full rounds as rx'd with 20 steps on lunges. probably could squeezed a few more rounds if I wasn't struggling with sets of 1 ring dip by set 7.
19 rounds is smokin' probably tougher on the lungs than the rest. nice job todd

8 rounds

5 sets and 4 pullups.

Did the bar dips cuz I have no rings.

as many rounds in 20:00 of:
10 ring pullups
10 ring dips
20 total walking lunges

either 6 rounds + 10 pullups or 7 + 10 in a little under 20:00...i was keeping track in my head, and now its all a blur. regardless, i totally was not feeling it today. im thinking it was a combination of the last couple wods, not touching my rings for the last month and a half, and working in an extra swim and an extra run between yesterday's wod and today's. pumped for tomorrow's wod, hehe.

200pds.... (15 bar dips)
9 rounds in 20 min +change
Damn I had 4 rounds in 6 min(!) then all hell broke loose! Muscular rigor mortis set in big time.

6 rounds +6 pull-ups
I decided to do this one at ,but I left my rings at work so i did 15 count chair dips. HEY PHIL YOU ARE AN ANIMAL!!

Thank you Ryan, am about to start my very first WOD, I'll post my results soon.

6 rounds + 10 pull-ups

Ring dips definitely killed me.

8 sets plus 5 pull ups

10 rounds plus 5 pullups

Sean P.

I bow down to you all!! I just tried my very first WOD and am totally humilated! I THOUGHT I was in shape, no longer do I think that. I've always been a pullup and dip master, I used to do PU's with 75# dumbbell hanging from my waist for 4-5 reps at a very strict tempo (401 for those of you who are familiar with that way of designating tempos) and I'd do dips with 105# dumbbell hanging. So looking at this WOD I thought, "10 pullups and 15 dips, with 20 lunges, no problem" I figured a good way to jump in with the crossfit team, easy workout. NO WAY!!
I got only 4 rounds, only the first unbroken. I am very impressed with you all.

Andrew,
Most of us started our first workout of the day with the same thought, no problem, piece of cake, and ended on our backs, looking at the ceiling wondering what had gone wrong. Welcome.

Welcome Andrew and don't worry about it. I just completed my seventh week of "humility training".

6 rounds + 5 pull-ups

way hard

Tank on Empty. This wasn't about building muscle, it was about building character.

5 sets + 4 3/4 pullups (damn timer)

all sets broken, but I did concentrate on good form

Mike Donnelly

No rain! Sunshine & a light day at work.

Sub WOD for a 23 mile mountain bike ride. Very nice to get outside.

1:33:16

5 1/3rd sets
assisted pu and Dips and broken

5 rounds + 2 pullups!

Feeling tired, but I really wanted to play with my new toys.
Alternating efforts, 1 minute on, one minute rest:
88lb Push Press 10
20lb Wall Ball Shots 30
Ring Dips 6
18" Box Jumps 21
Towel Pullups 6
88lb Jerk 9
20lb Wall Ball Shots 30
Ring Dips 3
Walking Lunges 25

7 sets plus 10 PU's
last few sets of PU's broken 5 and 5
Great workout.

Tedly

13 rounds, 10 pullups, 15 bar dips, 2 lunges.

20 Pushups on the minute for 20 minutes last night. Meat is seasoned.

5 rounds plus 10 pullups. Best I could do.

Got the order wrong, led off with lunges, followed by p/u and bar dips. The watch timer sounded as I was halfway through dips on Round 8.

Dips were definitely the limiting factor on this one.

got my WOD moving a piano today!
then went to gym and got 8 rounds. all sets were broken except the lunges (and i did only do 10--5 per leg). on the first set of pull ups i got 8 unassisted, full, real ones!! a personal best! 10 is knocking on the door! after that it deteriorated into assisted and then jumping pull-ups, but still...i'm psyched!

Couldn't get to the WOD yesterday, so decided to do Helen today. 15:15 w/ 45lb DB for swings. Had to pause 3 or 4 times, but pretty good. Today's workout looked good too.

Did squats instead of lunges:
5 rounds with ring dips
1 round with 15 bar dips
Partial round with 10 PU's and 6 bar dips

3 rounds in 15 minutes

My dips are aweful.

5 rounds, 10 pull-ups, 3 ring dips

5 rounds +10 pullups +10 dips. I may have done twice the indicated lunges. I felt strong on the pullups with only one broken set. Dips were tougher and slow.
warm up was OHS with the bar (plus samson stretch, pushups, situps).
-Brandt

10 rounds + 3 pull ups.

3 rounds of unbroken pull ups
5 rounds of unbroken dips
10 rounds of unbroken lunges

no assistance on any pull ups or dips

Before starting Crossfit a month ago, I can guarantee I never did more than 300 pull ups total in my whole life. I just finished 225 pull ups in the last 3 days alone! Never thought that was possible. This site is great!

-Philip

Big Mike,

Nice work with the last 2 3/4 pullups. Congratulations!

New T-shirt idea for me: "I'd rather be doing Helen! crossfit.com"
A day after I smoke the little lady along comes this monster! First 5 rounds on the Gravitron for convenience sake. 4 rounds assisted; then: "Ron Nelson, please report to the Kid's Club." Junior needed help getting re-dressed in the potty. (Just potty trained as of 12-31-04!) Went back and finished 2 more rounds unassisted on the pull up/dip rack.
7 rounds, 1 sore elbow.
News flash: Trainer at 24hr Fitness having client perform several Turkish Get Ups! They thought I was staring at them, and I was. Thought I was halucinating! Then another trainer has his client doing lateral pull ups using the squat rack! What's this world coming to????

5 rounds plus 10 pull ups in 20 mins. 15 min warm up on elliptical.

4 rounds + 5 pullups. Did this with the wife at the Gym again. "Am I slowing you down?", she asks. Yes, thank you! After feeling great on the 1st set.. I just ran out of steam on the dips and pullups. I assume it's from all of the pullups this week, I'm too new to XFIT to know.

Gonna take a leisurely 500 yard swimin the AM and a light run on the beach tomorrow.

I want to thank all the comments dirrected to my son Gannon yesterday. It really motivated him.

Day two of Father and Son

5 Rounds

8 rounds done in 19:30
broken pull-ups after 1 set
bar dips

Seeing I still had 30 seconds, I pulled myself up to the bar and held myself up until I fell, then hung onto bar until my grip failed, then repeated once more.

Anyone seen my younger brother "JP's younger brother, also known as JP"? Didn't think so...wuss. Hahah!

6 rounds even, 15 bar dips, 10 lunges each leg

John: 7 rounds in 19:58, performed as perscribed.
Joe: 5 rounds in 19:30, 1st two rounds using bodyweight, next 3 rounds using 40 lb assist on gravitron.

7 Sets in 20 Minutes

Pull-ups Emphasize Form, Controlled Negative, No Kips with 20# Assist on homemade gravitron

Ring Dips Same as above with full ROM, smoothe positive with controlled negative with 20# assist on homemade gravitron

10 Walking lunges - had to really focus on balance and form (focus eyes strait ahead & not let eyes wonder)

Did GTG with pullups today 10 sets of 3

WOD:
Used ring rows because of GTG, and ring dips. Got 5 rounds + 10 rows and 5 dips

10 rounds

assisted pu's
assisted dips
lunges

5 rounds + some neg dips and chins, full sets until 4th round, then i had a total meltdown. 5th round was almost all neg so I carried on with the neg's.

7 rounds + 10 pull-ups + 12 dips

Pull-ups and dips assisted to failure, then finished set with negatives. Alternated underhand/overhand pull-ups.

Oops! That should be pull-ups and dips UNassisted to failure...

5 rounds + 5 pullups
only lunges and first round of pullups were unbroken. Form on pullups degenerated in later sets.
after 3 rounds, went to 15 bar dips.
How did you guys know I needed so much help on my pull-ups?

6 sets

- subbed 15 chair dips for ring dips (rings are still on their way from the US to Germany ...)
- last 4 pullup sets broken (5,5), really bad form on last 2 sets
- the pullups did me in - had to wait long times for recovery to get up again

6 rounds total
Ring dips were the weakest link & had to break them up into 4/3/3 in the latter rounds.

8 rounds.

But....given my lack of ability at PU and dips, I decided to sub ring rows and the dip equivalent (ie ring dips with feet on ground). This allowed me to keep the intensity high, rather than taking lots of rest during broken sets of Dips & PU. I think this was the way to go, I was certainly out of breath by the end! And my hamstrings are definitely feeling the lunges. Tomorrow's rest day will be most welcome!

Peter Galloway

10 sets
After first 2 sets all pullups and dips broken sets.

Did 15 bar dips instead of 10 ring dips
completed 6 rounds + 5 pullups

Sub'd 15 bar dips for 10 ring dips
Finished 8 rounds + 5 pullups

Got five rounds plus the chins on the 6th.

8 rounds plus 10 pullups

Managed 9 rounds plus two pullups. Subbed 15 bar dips.

Rested yesterday (new schedule) and did this WOD on Thursday morning.

Warmup: 3 rounds:
samson, OHS 1/1, situps, supermans, handstands (pressups, holds, HSPU).
OHS weights: 95,105,115,125,132.5(fail),130(fail),120,120

WOD:
max rounds in 20 of: 10pullups, 15bar dips, 10 lunge steps:

11 rounds in 19:59! Plenty of kipping, but no broken sets on pullups or lunges.

No cooldown today.

4 rounds... kind of

pullups were usually broken (except for first set)
did 10 bar dips instead of 15
stepping lunges were replaced by lunges with a 45 lb bar on my shoulders

I did this workout in the evening rather than the morning this time, and I workout at a gym for inner-city youth; so lots of time was spent between exercises and rounds helping kids do exercises properly. Probably could've done at least 6 rounds and would've gone for that if I hadn't planned for a simple 20 minute workout.

6 rounds, only did 10 bar dips, just kind of forgot.

Also did my now std warm-up

3 rounds

10 OHS 15lb
15 push-u's
20 box jumps
15 sit-ups

7 rounds almost exactly. 15 dips on parallel bars, 10 lunges each leg.

Dips were the limiting factor for me on this one. I remember when pull ups used to kill me and dips felt easy!

Followed up with Tabata OHS with a 25lb bar(after quite a long break from the WOD). My first set was 14, then I was able to maintain 13 the rest of the sets (keeping the bar locked out overhead). It wasn't as much cardio as just leg failure on this one.

4 rounds (+ 10 chin-ups, 10 dips, 10 lunges) of:
10 Chin-ups (5,5—30 seconds rest for the most part)
15 Dips (5,5,5-1 minute rest for the most part)
10 Lunge steps

Time= 19:57

The bodyweight stuff is my nemesis.

Is it just me or were the 10 lunges nothing compared to the 10 Pull-ups and 15 Dips?

7 Rounds in 20 min:

10 Pull-ups, all but 1st set broken with some supersets of pull downs.

15 Dips - broken sets

10 Lunges - walking, each leg

Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
15 Bar dips
10 Lunge steps
5 complete rds + 10pu + 13 bar dips

i got a wild hair & subbed OHS for the lunges.
my wod:
how many rounds in 20:00 of
10 pullups
15 bar dips
10 OHS @ 95#

7 rounds + 10 pullups + 8 dips

10 and 1/3 rounds

PUs and Dips broken after round 8

Murph

8 rounds + 10 pullups,2 ring dips

Did 10 lunges each leg,
broke up pullups and dips to maintain quality. ring dips took the most time, reduced often to singles,

Three pullups short of five rounds.

6 rounds.
Subbed 15 regular dips for the ring dips.

.....another venture into crossfit land...

10 Pull-ups (vary the grip)
15 Bar dips (feet tucked behind)
10 Lunge steps

.....15 rounds + ....success is defined by how many failures you can tolerate.......lots of fun...

Did this WOD on Thursday evening to catch-up: 6 Rounds + 5 pull-ups.
All but the first round of PU’s and RD’s were assisted with light rubber bands due to shoulder pain.

5 rounds -10dips

The dips were my weakness. dips and pull ups broken except for 1 set.

5 rounds plus 2 pulls.

First 2 rounds were completely unbroken, but after that, my pulls and dips went to utter hell. I wasn't able to do the exercises in quick enough succession to get a near-max heartrate going, so I probably should have done them assisted.

only did 10 bar dips each round
10 lunges each leg

6 rounds

I'm not very strong at dips. Still some discomfort in my right pec from a while ago. Hmmm.

5 rounds + 10 pullups

Pullups assisted (-70#)
15 bar dips
14 lunge steps w/pair of 25# db's

8 rnds + 8 pullups, 15 dips and 10 lunges in 20 min

Pullups all broken after the 1st set
Dips broken the last 3 sets

Goal was 10 rounds but pullups killed me, last few sets were all doubles and triples

7 rounds, 3 PU

PU: All but the first few asst ... These daddy pounds have got to go!
Dips: All broken
Lunge Steps: I really like rainmaker's idea on grabbing the extra weight

I was pretty winded from this, but the lack of muscular endurance totally ruined any chance on meeting Pukie ...

8 rounds + 10 pullups

Ring dips still kill me for time... got the 1st couple of rounds in without breaks, but the ring dips broke down pretty quickly.

8 rounds.

Pull-ups after set one, and later dips assisted.

5 full rounds plus up to 10 pullups then 8 ring dips and buzzer went off, finished dips and lunges.

10 rounds as prescribed.