Substitutes for the box and kettlebells?

Sub DB swings for the Kettlebells. 1.5 pd is 54lbs, so a 55lb DB works great.
Andy

1.5 pood kettlebell = 55lbs dumbell swings

box = anything approx. 20 inches high. I'm probably going to end up hopping onto a bench.

holy canoli

hello,

a few questions:

1. substitute for the rope climb?
2. dumbell hang power clean...is this a hang power clean with one or two dumbells?
3. can the run be done at a later time in the day or should the WOD's always be done in one session?

thank you very much

Rocco,

1. i'll sub 50 pullups for the rope climb ascents.
2. two 40lb DBs, one in each hand.
3. as close to prescribed as possible, following each movement in succession.

Answers

1. Towel pullups 1 pullup per foot of rope
2. 2 dumbells, 1 per hand
3. do the run as part of the WOD for best results

Modify as needed, hope this helps

Jeremy

John can type faster than me, damn.

Jeremy

last time we had rope climbs, the conversion was 20 pullups per 15ft rope climb. and you should definitely do the run (or a substitute...jump rope, row, etc) as part of the entire WOD. remember, this WOD is 'for time' so its meant to be done as a whole for time.

RE: Slacklining

I was considering using a tow rope tied between two trees.
can someone provide insight on how the line remains at a certain height on the tree and doesn't slide down?
thanks!

I think Pukie might visit me after this one. Good times.

Kris

Not Cool!

sub for the db hang power clean?

Nicole

As a newcomer myself, I wanted to point out to others new to this, that most questions regarding particular workouts, substitutions, exercises, etc, are addressed every time a workout is done.
So if you click on the previous "compare to" workout, you find most answers readily. I have found this helps me.
That being said, I am not looking forward to this one at all. But I will post my pathetic time.

Andy S, chin up! Post the time you get for this one, then look back on it when we do this WOD again and bask in the glory...

Thank you all for your answers and thanks for the advice on looking up the archives for answers.

This is a nice community and I'm thankful to have found it.

Cheers!

are you guys doing the ropes with feet or no feet?

Taha,

Friction.

Shouldnt be 100 pull ups for the rope sub??

These workouts just keep gettin harder and harder gotta luv it!

Snyper where you @ im gonna kick your butt on this one!!!!!!!!!

I'm kind of concerned... this one doesn't look too bad to me.

I find myself too weak to do the exact weight and reps. For example 2 /40lbs dumbbells are just to much for my weak-@$$ should I drop weight or reps? Or just take all day to complete the workout? Also any big secrets on pull-ups? I suck!!!! Thanks for the great workout

subbed:
50 pull ups for 5 rope ascents
55 lb dumbbell for kettlebell
800 meter row for 800 meter run

21:20

that guy

By all means, go lighter on the dumbells to get the required reps in a reasonable time. Pull-up secrets!! If you hear of any, let me know.

Steveo

That Guy,
I drop the weight down to something I can handle to do the reps at an intensity that gets me middle of the pack times. Once I move up I'll add weight until I'm as Rx'd and still middle of the pack, or at least not taking an hour. The only time I'll drop the reps is when it is all body weight exercises in the WOD. I'll either drop reps or drop the # of rounds. So instead of 5 rounds for time I'll do 3 rounds for time. Good Luck.

Jeremy

This one looks really fun! Unfortunately, my back is still bothering me from 3 bars of death on Saturday. I went too heavy on the DL weight, lost my form and my back is still too stiff and sore for nearly any activity. Sigh!

The only secret for pullups is the kip. It has worked wonders.

Jeremy

29:39 only did 20 pullups.

Deceptive! Subbed 50 pull ups but rest were as prescribed.15.34

Modifications: 100 assisted pull ups, 25# dumbell for the swings, 15# dumbells for the hang power cleans. 25:45. Great workout!

24:03
Subbed:
1 towel pullup for every 1 foot of rope ascent
55lb. dumbbell for kettlebell

Alterations:
50 jumps onto padded bench (not sure of actual height)
50 towel pull ups, (2 righthand, 2 lefthand, 2 righthand...)
50 db swings 22.5 kg
50 17.5 kg db hang power clean
800 meter row

37:20

Worst parts were the towel pull ups and the cleans

Abraham Lincoln Cross Fit

Tom (bw 197)
10-10-5-5-5-5-5-5 (50) Box Jump
5-5-5-5-3-2 (25) Pull ups
10-10-10-10-10 (50) 55 lbs. dumbell swing
50 sit ups
back too sore from deadlifts to do cleans
so I stopped

20 minutes
Very Disappointing

Mods:

Subbed 80 pullups on two tree branches (one hand higher than other) for rope climb.

60 lb db for kettlebell swings

80 lb bb for hang clean

26:20

No rope, so used towel and alternated 'high hand' each rep for 50 reps. Used #32.5 DBs.

Time - 20:57 / AVG HR - 156

As Rx'd, except for 55-lb DB swing instead of KB.

Time: about 33 minutes, a bit slower than last time, but last time I made a lot of subs, including no rope climb.

first WOD...

26:19

subbed pull ups for rope but could only manage 15 reps
subbed 40lb DB for kettlebell
used 30lb DB's for power cleans

pull ups are my weakness and hopefully will improve with more reps

Norma - i hear ya there, i first hurt my back 4 years ago deadlifting - with poor form of course! if i do any form of deadlift/clean my back goes stiff for weeks!! it sooks very much...please dont end up like me!

as rx'd - sub'd kettle ball swings with 100 burpees (continuous) & db hang pwr clean with front squat/pushpress

16:21

First time doing a WOD for me. This stuff is great. Did it in 41 minutes and am looking forward to progressing significantly through this program. I replaced the rope climb with 50 pull ups.

Going after 32:40 from last time. Hope I can get in today and get after it.

Just looked at yesterday's comments and had to reply over here (since no one goes back to rest day comments).

Karl and Rachel: Congrats! Make an honest man out of him Rachel!
Karl, well played me old son!

Diddy: People actually live in Fallon? I thought it was just a place for the Navy to land planes. My time in Sparks was brief (thankfully), but my time on 395 was an eternity! I would say, "Next time," but I don't think I'll be up there any time soon.

Ooh, I stank it up this morning...I know I could have done a better time. I had to stop to fix equipment problems a couples times as well (pull ups, cleans and back extensions).

28:40 w/ subs

subbed 10 regular pull ups for the rope climbs...the towel method made my pull up area produce very odd cracking noises...

subbed 35# plate swing for the kettlebell.

first subbed two 25# plates for the dumbell cleans...but that felt dangerous after a couple...so I just used the bar (45#).

24:36 (bw 231)
subbed 55 lb. db for kb
400 rope skips for run
40 reps all sets due to time constraints
8 pullups between all sets for total of 40
in place of rope climb

2 pr's on friday:
375 dead
19:15 5000m row

Well today was a long one . Subbed the following :
16" box jump (I really got to get myself a 20" box)
25 lb DB's .
400 rope turns for 800m run

Got a lousy time of 33:13 (actually 32:13, lost a minute to replace the dumbells weights with a weight I could handle).

subs

50 pull ups
18kg dumbell hang power clean

20:51

was aiming for under 20 mins but very happy with that time

Here is what I did with my subs:

20 inch box step-ups for 50 reps
25 assisted pull-ups (lowered my assist by 10#)
Dumbell swings, 37 with 20# & 13 with 15#
50 sit-ups
50 reps of hang power clean with 20# bar
800 meter run
50 back extensions on stability ball

23:51

box jumps 25-25 (1st time doing these, used 12")
pullups for rope climb 10-10-10-5-5-3-3-4
(did 50, s/b 100)
kb swing 25-25 (used 35 lb plate)
situps 30-10-10
db powerclean 10-10-10-10-10 (used 25 lb dbells)
800 meter run (4:26)
back extensions 25-25
34 min.

BUT... felt unfinished, so...
50 more box jumps, this time at 20" and the other
50 pullups 10-8-8-8-8-8
which took another 20 minutes!
overall 54 min.

of course that includes lots to time laying on the floor catching my breath....

Today felt much better than the other days. I'm still bushed, but I feel I was much better equipped to hang through the whole thing. Only reduced reps on the DB cleans, and that's because my left shoulder was seriously cramping in pain from Saturday's workout.

Box jumps: 50 (very tricky, as the only thing I could find was a small 3-legged metal stool, and balance was a big challenge.)
Rope Climb: 5 @ 15' (Had to take turns on the rope with kids in the gym, so this slowed me a bit.)
KB swing: 20-20-10 (Used 40lb. DB, as it's the biggest that was at the Y.)
Situps: 25-25 (Elevated.)
DB Power Cleans: 10-10-5 @ 2x40lbs. (Shoulder was cramping BAD, as explained above.)
800m run
Supermans (no back extension bench): 20-20-10.

Time: 39:50.

All said and done, I think it wasn't that bad overall. Especially since damn near every exercise was at an opposite corner of the gym, on different floors. Also, the climbing gym got a Slackline TODAY. Weird. Didn't try it out after the WoD, but I'll be back soon.

22:04

sub'd 75 pull-ups for rope and 3 minutes bag work for run.

Wanted to beat 20 minutes, next time!

Great one. Had to rest a lot.
25:34

Had to do some transitions, so estimated workout time: 24 minutes

33:42

subbed 50 pullups for rope, everything else as rx'd.

I think what killed me was the 40lb hang cleans. I was doing them in sets 5 :-P.

sub'd 50 pullups for rope ascents
sub'd DB swings (10x50lb, 10x45lb, 30x40lb)
50 HPCleans (15x40lb, 35x35lb)

34:00

great workout!

54:39

New PR! Yeah, bay-bee! 22:25 with a few mods (below)

okay, so it's the first time I've done this workout, so technically speaking it's actually a *baseline* not so much a PR, but ... ;-)

Anyway, sub'd 5x10 pullups for the rope climbs (tried 5x12, but could only do 2 sets of 12, and then the last few of the bunch were almost all jumping, so I'm counting 50 good reps), bench for the box, DB for the KB, but pretty much as RX'd.

Pukie called, but couldn't quite make it, so he sent his buddies Chokie and Gaspie over to visit when I was done, and BOY, am I ever done!

semper sumthin,
Andy M

Played 5 games in a lacrosse tournament on Sat/Sun, so I cut this in half.
25 reps each, except
Subbed 30 towel PU(15 RH up, 15 LH up).

13:27

WU 4k jog

WOD- subbed 50 pulups for rope,45db for kettleball and 35db for the cl
23:50
Nest time drop 5lbs on the kettleball and cleans for better form

Gina
same for rope, 25db for kettleball and 15 db for clean.
22:18
Great form

I am new to this. A friend and I have been doing occasional CF workouts for a few months.
16:06
I subbed 50 assisted pullups for the rope
I only have 35 pound dumbells so I used them for the hang and clean and the kettlebell swing.

Yesterday we came up with our own CF variation
5 rounds for time
21 Kettle bells swings
50 feet walking lunge with 95# barbell overhead
400 meter run
19:35

145/145 15# mills in 10 minutes.

Hour break

WOD...18:01 - 18" box jumps, 50 towel pullups with staggered grip, 52# kb swings to head height, 800 meter row (the New Hampshire mosquitos would have carried me off had I tried running).

Practiced throwing, catching and rope jumping.

Lynne definitely leaves a better sweat angel than I do!

10 min mill test:
130/128 in 10 min; hour break, then

WOD: 21:43
18" box jumps
20 towel pullups/30 regular. Towels were killing my elbow.
52# kb swings
5 min jump rope
50 back extensions.

So, I sweat better than Kelly - not much else I can beat her at!

30:37

Did 45 pullups instead of rope climbs

cleans sucked...so did the fun run

Forgot - Kelly and I both used 30# dbs for the hang power cleans.

Are the 15 ft climbing bars at playgrounds an acceptable substitue for a 15 ft rope, or are they too stable to be considered a one to one sub?

30:31 with 100 (regular kipping) pull-ups for rope climbs, everything else as prescribed. Last time it took me 47 minutes and I only did 75 assisted pull-ups. Got a PR of 32 1.5 pood KB swings in a row. Box jumps were unbroken, but very slow towards the end. Situps were unbroken.

time= 22:31
Subbed 50 pullups on rings for rope climb, and kettlebell goodmornings for back extensions. Used 2 1.5pood kettlebells for hang cleans. Subtracted the time it took to put my shoes on for run as I prefer to workout barefoot. Interested in some of the other crossfiter's preferences. I find that it strengthens the grip in my toes. I am a Carlson Gracie BJJ guy so I use my toes alot when I use my guard. Any of you guys (and girls) going to the RKC cert in Sept 30th? If so, send me an email or hopefully I'll see you there.

28:39 as rxed

I've been doing crossfit workouts for about two months now, but this is my first posting. Today I did the WOD as rx'd, except I subbed kettlebell with a 55lb dumbell.

Time 30:16. (Not great by any means , but since I'm still sore from doing 'Linda' yesterday, I'll take it.)

This is an excellent format for work outs, and the help and encouragement from others is an added bonus. The functional strength increases and aerobic capacity benefits from following the WOD for only two months are very impressive, it will be fun to see what the end of a year brings. What a difference from the old M&F routines! The daily variations will hopefully give me many afternoons of an aching, exhausted body. Perfect rx!

Thanks Coach for putting this out there, for all to join in.

two stair step jumps, 50 reps
75 towel pull-ups, alternating high hands (weak, mostly singles, negatives)
35# DB swing, 50 reps
sit-ups, 50 reps (feet anchored)
30# DB hang power cleans, 50 reps (switched from 40# after 3 reps)
0.5 mile treadmill, 1% incline
OL bar (45#) good mornings, 50 reps

34:17

26:46.5.

55# db swings to head. 30# db hpc (switched after 10 40#). Beat me hard.

Good All around jam.

32:30

Slow transitions due to the gym arrangements...kept the form better.

GRD- Olly

how do you do the towel pull ups???????????

20 inch box jumps, 50 reps
50 pull-ups subbed for rope climbs
55lb dumbbell swings (overhead), 50 reps
50 sit-ups (un-anchored)
40lb dumbbell Hang power cleans, 50 reps
1/2 mile run (treadmill, zero incline)
50 swiss ball back extensions

as modified: 22:50.7

First go with box jumps. Need some more practice with these as recycle time is terrible. All others pretty good except for HPC's. Getting sod-all vertical acceleration from jump unless I come up on toes. Also, wasn't shrugging shoulders - just realised that. Can't wait till CrossFit London O-lifting seminar. I expect even mediocre technique could improve my performance substantially from where I am now.

Loved this one,

cheers, kempie

27:06
sub'd:
25# DB for hang cleans (all I have)
reverse hypers on a picnic table

20 inch Box jump, 50 reps
Pull-ups, 25 reps
55 pound DB swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Pull-ups, DB swings, cleans, and back ext broken
Time – 19:13

Looks like I should have done more pull-ups.

38:36 (previous 32:32)

I was wondering why I was so slow on this one... I now recognize I'm officially an idiot - the power squat cleans were so slow because I wasn't supposed to do them, I was supposed to do hang power cleans! That added maybe around 10 minutes... I hope!

Box Jump (onto lifting bench), 50 reps 30/20 (compare to 30+10+10) 1:53
50 towel pullups (forRope climb, 5 ascents) - broken sets. 8:30
1.5 pood Kettlebell swing, 50 reps 25/15/10 (compare to 20+15+15) 3:08
50 sit-ups, as prescribed (compare to 30+10+10) 1:59
40 pound dumbell power squat clean, 50 reps 5 reps * 10 sets (compare to 10+15+15+10 hang power clean) 13:25
800 meter Run - 6:13
50 Back extensions - 20/15/15 (compare to 20/15/15) 3:28

Crossfit was a spectator sport for me, until today...

BW: 155
Sub Pull-ups for Rope Climb
10-10-7-3-5-5-5-5 last 4 sets w/ assist
Sub 40lb DB for KB Swing
25lb DB for Power Clean

36:50 - Barfield and Friends came knocking but I didn't open up...

WOD...23:50

Subs as follows:

Box Jumps (24") x 50 reps
Pullups x 100 reps
Dumbbell Swings (55#) x 50 reps
Situps x 50 reps
Dumbbell Hang Power Clean (40#) x 50 reps
800m Run (treadmill @10 mph, 1% grade)
Back Extensions x 50 reps

Seemed like it was never going to end! All sets except HPC and BE were unbroken.

10K ...felt harder than normal in 92 degree weather and 59% humidity.

50 box jumps-12 inch box-25, rest, 25
5 ascents up a 12 foot rope
50 kettlebell swings (1 pood)-broken
50 sit-ups- 30, rest, 20
50 dumbbell hang power cleans-did 20 with 20#,30 with 15#
800 meter run on a treadmill, took me a minute to figure it out
50 back extensions on a make-shift glute-ham developer.

35:46-the 5 rope climbs took me the longest-fun workout

As Rxed 22:58. Drastic improvement from last time at 31:34

32:40

Subbed 100 pullups for rope climb, otherwise as rx'd. I'm also still feeling the aftermath of "Linda".

WOD w/ assisted PU's 24" Box Jumps in 20:52.
This was a real tough one to hold form on the hang cleans.
Pretty tired after bucking 6 tons of hay this AM.

50 18in box jumps unbroken
subbed 50 pushups for rope climb (not too good at doing pullups, so worked on those after)
50 37# dumbell swings, broken into 3x10 1x20
50 situps unbroken
800meter run, hecka slow
50 back extenstions 2x25
40:30

I'm getting slowly better at this. . .

First post, second week of CF:

3/4 mile warm up run and CF warm up 2 sets sub pushups for PU, no SU's

30 min, sub 50 pullups (10.6.6.4.4.4.4.4.4.4)
Sub 2x20 db for pod (10.10.10.13.7), 35 rollups 30 bicycle situps, DB Clean-sub 35x10, 25x10,20x10,20x20,

Executed the WoD in 42:35.
- Some sets broken.
- 5 rep penalty incurred for each broken exercise set.
- Assisted towel pull-ups sub'd for rope climb.
- Additional 3 sets of weighted dips for GTG.

finished at 28:20

Finally rigged up a rope. It's got 8 ft. of climbing surface when I start from seated. It is 3/4" in diameter and made of what can only be described as EVIL. Starting from a baseline of having two hands with torn callouses this was absolute murder. Have you people no mercy?

-22" Box, full hip-extension on every rep
-10 Evil Rope Climbs, arms only (this alone took 12 mins)
-55lb Kettlestack
-Situps on the floor, elbows to raised knees
-43lb Dumbells
-800m Treadmill
-Reverse Hypers on the deck railing. Not fun after the run as I can't inhale when laying on said deck railing.

29:47. BTW=150.

-D.

Probably the closest I've come to pukie, even though it took me 55 minutes.

50 bench jumps
35 pull-ups
55lbs db swings x 50
50 decline Janda sit-ups
dual db hang power cleans 35lbs x 50 (killed my grip)
800m run
50 back extensions

Some notes of interest:
-another personal record on the pull-ups
-only part of the workout that gave me trouble was the power cleans, because my grip had become toast by then
-800m run was shockingly easy; I did the last 100m as an all out sprint
-first WOD that I did in it's entirety, as prescribed. Damn near took me an hour.
-feel great

Morning
bench, 7 sets of 5
230, 260, 275, 260, 245, 260, 275

Afternoon
WOD
subbed 50 pull-ups for rope climb
31:35
Working nights, eating and sleeping poorly.
Both workouts felt rough

Steveo

31:32

50 box jumps
50lb dumbell swings
50 pull ups
50 sit ups
40lb hang power cleans about 15 or so then switched to 35 lbs for about 20 reps had to drop to 30 lbs....Damn Clownear almost caught me on these!!
800meter run oooouuucchhhh!!
50 back extensions broken

Snyper what you got foo!!! Los Piratas por vida!!

18:37 as per. Set of 3 Anyhows with 80# and 40# off the floor. 2 sets of 5 muscle-ups.

27:28 with the following subs:
50 pullups
2 20# DB's pressed together for swings
80# barbell HPC's

Linda sure had her way with me. Still feelin' it...
Subs...50 towel pull ups (alternating 5X per hand...tried to follow Kelly's lead...who was I kidding!), 50# dbell swings
Time 23:36...I feel like I could use a rest week

49:01

box jumps 15/10/15/10
100 pullups Broke (best was 7 killed my time)
1.5 pood KB swings 30/20
50 situps Broke (best 15)
40# DB hangpowercleans Broke ( 8 Best grip failing)
800 M run
50 Back Ext Broke (15 best)

20:24

With the following modifications:

18 inch box jumps
7 X 12 foot rope climbs

Everything else as prescribed.

This was workout #2 of the day. Did an O course for workout #1. Handstand practice this evening.

cfwu X 3
box jump(50)
5 rope climbs(no feet)
55# dbell swing
situps(50)
85# barbell clean(tried dbells but just felt wrong)
800M run
supermans(50)
19:19 - kinda dissapointed
cfwu X 3
Will do 4 mile ruck march later on the beach

33:02I hate this Sh*#. Cant wait for tomorrows.

Ahmik: "O course" as in orienteering?

22:11
Jumps onto a 20" padded bench,subbed 35 alternating towel pull-ups; I seem to remember a past WOD that subbed 7 towel pull-ups for each 15' rope climb, maybe I'm mistaken. Subbed 880 running jumprope turns for run. The rest as Rx'd.
Had to break the swings (30/20)& hang power cleans;posterior chain still fried from the lovely "Linda".

just curious, in our time..are we including our rest, or is the time reflective of only when we are doing the excercises?

19:41
broken up, but completed

Thought I would be out of action today after shoulder and knee whacks yesterday but the knee is just stiff and was fine and the shoulder is only tender on side raises (45-90deg) and didn't have anything using that today. Subbed PU for rope. Jumps were closer to 18 I would guess. Did 65lb hang pc with bar. Total time over an hour.

Had to substitute lat pulldowns for pull-ups. Workout as follows:

15,15,8,7,5 box jumps
110lb lat pulldowns 25 reps
40lb dumbell (15,10,10,10,5)
50 situps
40lb dumbell hang powerclean (5 sets of 10)
800 meter run
50 back extensions
Time of 24:30

Not great, but I completed it all. Whew

jake,

the clock never stops.

Did 1 pood swings instead of 1.5.
Used 35 lbs dumbbells the first 10 HSC, and then 25 lbs dumbells for the rest.
1 pood Good Mornings instead of back extensions.

~40

Just back from a 4-day 2nd anniversary trip to the CA central coast.
For time:
**23 inch Box jump, 50 reps
**pull-ups, 50 reps
**55# dumbell swings, 50 reps
50 sit-ups (on incline board, feet anchored, hands behind head)
**35 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
TOTAL TIME=31:29
last was 34:08 with the following subs:
100 reps short jump-rope in place of box jumps
50 pull-ups
50# dumbell swings
30# HPC
Happy with the time and weight improvements, especially after a weekend of wine tasting!

My very first X-Fit day: 25 minutes of fun!

I never knew how hard it was to find a 20" box at the YMCA. I think it was about 12" in the end (50).

No rope either. I did as many freakin pullups as I could, and that was like 5 unassisted, 8 assist, 8 assist. I think it's been about 10 years since I did pullups (i.e. I was glad I could do the first 5 -- "If I can change one...").

Kettle: subbed 35 lbs DB and it was still hard...

50 sit ups (woo hoo) no sub! LOL

Hang power clean: 20 lbs DB

800 meter run: At this point my exercise addled mind converted this into a quarter mile. ? but I sprinted...

50 back extensions: damn YMCA. No bench for this either...? Sub'd waist bends using a wooden bar (like a cross)

nice to be here...

cfwu x2...pretty much reduced everything

WOD: 26:30

mods: 100 pullups broken into 5s...{2x5 cliffhanger (L then R) and 2x5 kipping}x5
55# DB swings
incline situps
run on the treadmill at 1% incline

PR by ~5.5min w/ heavier weights. not bad but im not happy w/ my HPCs...they sucked and were slow. something later.

Ron,
i wouldnt blame you if you never came back. and im here b/c of the Navy...im living w/ the 'rents on base until i get a date for OCS...we both know im training to become a cage fighter.

Subbed 50 towel pullups for rope climbs, and 55# DB for KB. All else as prescribed. Didn't have much wind today. 32:47. Feel like the 'as-prescribed' weights may have been a bit much for me as the KB swings and power cleans were all massively broken. Still a decent way to spend a Monday evening, though.

19:20

20 inch Box jump, 50 reps
15 foot Rope climb, 5 ascents
-Subbed 50 ring pull-ups (10 pull-up/ascent)
1.5 pood Kettlebell swing, 50 reps
-Subbed 55# DB
50 sit-ups
-Subbed crunches
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
-Subbed 45# Good Mornings

bw=205. 28:44. last time was 30:00. 4% improvement.

This is one of the hardest WOD if tried yet.
Subed bench jumps for box jumps
Towel pullups. 20/15/5 then regular pullupsx5
dumbbell swings 40ILBS 21/10/9/10
Incline situps 20/15/10
dumbbell hang pwr clean 20/10/5/10
800 meter run
back/hyper ext 20/15/10/5
Total time was about 25 min.

-Still hurting from Linda so I felt like I was moving in slow motion much of the time.
-Subbed 25 PU's for rope climb, 50lb DB for KB swings, 80 lb bar for cleans since shoulder was hurting with DB's.

-Total Time: 30:30

33:29
box jumps-50
subbed 50 pull ups-12/9/7/5/5/5/5/2
db swings 55# -15/15/10/10
situps - 50
db hang pc- 5 X 10
800 m run on treadmill
be-25/25

28:33. Subbed 25 "hand touches" for the rope climbs. It's basically a ballistic one-arm pullup where I touch the ceiling of my gym, which is about 18" or so above the bar. Nice 800 in 115 degree (heat index) weather. Hang cleans felt more like cheat curls. I felt trap involvement, but couldn't figure out how to get my biceps out of it, so I figured that was the point. Or I was being dumb.

My back was killing me going into the gym from yesterday. I was oohing and ouching all day, and had a couple spasms trying to do my martial arts warmup, but did a couple warm up sets of back hypers, took it easy on the jumps, and was fine after that. Hair of dog. More of the same to cure what ails you.

• 50 18" chair jumps
• 4 13' rope ascents (the rope is only an inch in diameter and my grip gave out) finished with 15 pullups
• 50 35# dumbell swings
• 50 anchored situps
• 50 30# dumbell hang power cleans
• 800 meter run
• 50 45# good mornings

Time: 27:53

16 last time 20
no rope climb, did pull ups instead

Mods/subs

50 Box Jumps
50 Pullups 10x5
50 Swings w/25lbs. plate 25x2
50 Situps
50 HPC w/12lbs. practice bar 30/20
5min. Jump Rope
50 Back Ext. 25/15/10

35:00

First time posting and really the first time I did a complete (sorta) WOD:

Few changes

25 pullups instead of rope climb
supermans instead of back extensions

everything else as prescribed

29min

Pukie came riding with his posse...

Buck

Box Jump 50 reps unbroken.
Towel pull ups 10 total..broken.
35 lbs dumbell swings 25 and 25.
50 sit ups, unbroken.
40 lb. dumbell hang power cleans 25 and broken 10, 10,and 5.
subbed 10 min. on the staionary bike. I don't know the distance there was no electronics.
50 back extensions 15,15,20.

I've been slacking a few weeks and it sure shows.
total time 39:40.

31:42

splits:
20 inch Box jump, 50 reps 3:10
15 foot Rope climb, 5 ascents 4:52
1.5 pood Kettlebell swing, 50 reps 2:24
50 sit-ups 2:32
40 pound dumbbell Hang power clean, 50 reps 8:00
800 meter Run 4:17
50 Back extensions 6:26 (long time due to equip. setup)

as rx'd except:
5x5 towel PUs for rope climb
80# BB in lieu of 2-40# DBs for HPC

35:01

50 log jumps ~22"
8 9ft rope climbs from sitting position (bad form)
15,10,10,10,5 52.5lb DB swings
50 Plain old situps on the floor. Brother stood on my feet.
10,10,10,10,10 37.5lb DB hang power clean
~1k run to the nearest pond and back
50 good mornings with 45lb barbell (no where to do back extensions)

1st wod for team oak-town. about 52 mins for don, luster and me vs 47 mins for me last time. they appreciated the cardio element of the wod. we'll see if they show tomorrow.

Pack Modifications @ Brand X

I went for intensity (and getting home before dark)

?? inch Tire jump or 20#box, 30 reps
Rope climb, 3 ascents (I did 3 to ~8 feet + 2 beginner rope climbs - need more practice)
35# (16kg) Kettlebell swing, 30 reps (yay! 15/15 reps)
30 sit-ups
65-75# pound hang squat clean, 30 reps (I used 45#)
800 meter Run (split into 2 x 400M - goofed)
30 Straight Leg DL 65-75# for back extensions (I used 45#)

finished in about 30 minutes.

WOD-15:30
Didn't have a kettlebell, so I used 40# sandbags for both the kettlebell swing and the hang cleans. It still really sucked. My forearms are really smoked. Had to break the hang cleans down into smaller sets, usually about 8-10, rest for a few seconds then hit it again. Overall, good workout, got the blood flowing.

Me: 23:27
Mods: 50 towel pullups for rope climb--toes on bench, 30# DB swing, 20# DB cleans

Tracy:26:59
Mods: 50 jumping towel pullups for rope climb, 17.5#DB swing, 10# DB cleans

~50 minutes, BW before: 205 after: 202
For the box jumps it was either an 18" or a 24" so I went with the 18". Jumps were UNBROKEN! PR for me! Did 100 pullups @ 10x10, started kipping hardcore around 50, but again a PR. 55# DB swings (Whew!) @ 5x10. Situps were 2x25. 40# DB cleans @ 5x10 (thought I could do a set of 20, but just didn't have it). 1/2 mile run on treadmill (~800m) was 4:30...boy I was tired going into this run! Don't really have access to a hyperextension bench, so I used the back extension machine @ 160lbs. for 2x25. Great workout!

Diddy,
Where do they do OCS? If it's San Antonio, like the AF, you've got a better chance of seeing me there. My kids love Texas, especially the Schlitterbahn in New Braunfels.
Cage fighter, you've got like the worst reflexes of all time!

The chipper: 2 mods. 50 pull ups, like last time, and 1000m C2 as there were no treadmills available.
That said: Holy freakin PR, Batman!
28:01. Cut 4:40 off of the last time. This after a Sunday of indulgence. Beer smells funny when you sweat it through your pores.

subbed 100 pu's for rope climbs. Everything else as rx'd. 37:20.

As perscribed 24:40.

28:20

I really liked this one. I'm still trembling. I only had to make a few minor subs:

50 towel pu's instead of rope ascents
35# power cleans instead of 40#
50# db swings instead of 55# kb

I feel as if I'm finally playing with the big boys.

Oh, tonight was the first time I wore my watch during the WOD. It definitely helped keep my pace up.

subbed 50 pu's for rope, the rest as rx'd...40:01 felt horrible...slow and fat...

41:57

Subbed:
18" box jump since the other option was 24".
75 Towel Pull-Ups alternating hi/low hands

The rest as rx'd. Sets were broken.

We should really start taking pics of the other people in the gym that give us "that look" when they see us working out. It would make for a pretty cool link! One or a couple of people work out and one person take the backround photos to catch the looks. Those pics would really be worth a thousand "What the #*%@ are they doing?!?" words.

27:50

I did this one as active recovery, massively scaled down and low intensity.

Nicole did this one at high intensity, 10 inch box jumps, assisted pullups, 17 lb db swings and squats subed for HSCs.

35 min.

Got to the gym and didn't feel great. Decided to work on OHS and squat clean form(untimed). I started with the 45# bar and did sets of 5 reps, increasing the weight 10# per set. So:
OHS: 45x10, 55x8, 65x5, 75x5, 85x5, 95x5 105x5(lost it on the final rep. All reps were full ROM. First time doing more than the bar for OHS.
Squat clean: same. really focused on dropping fast, all the way under the bar. I need better ROM in shoulders, elbows and wrists.
Then DB swings, 35# x 50. 55# x 25
100 ft walking lunges x 3. (BW, 25 lbs, 45 lbs)
50 Back extensions.
Andy S
oh yeah, did this this morning after work. Just got around to posting tonight at work.

33:35, failed to complete rope climbs

"Easy Elizabeth"

21 Cleans 72lbs (2x36lb kbs)
21 Pushups
15 Cleans
15 Pushups
9 Cleans
9 Pushups

6:15

Just got in from two straight days of driving, feeling beat and not used to the altitude here anymore. Thought I'd do something quick and fun.

Started with a really long joint mobility session.

After the workout did a bunch of ground mobility drills. BJJ drills, Nate Morrison's ground mobility stuff, Ginastica Natural, and some of Steve Maxwell's cool ground joint mobility. Could be summed up as "50 different ways to sit on the floor, stand up, and move around on the groud without using my hands and arms".

Ended with Pavel's "Strength Stretching", lots of prying on the face-the-wall squat.

Will tackle this tomorrow. Did Fat Fran and 15 rounds of 10 pull ups on the minute. 3 minutes faster than last time.

still no running or jumping for me so I had a few subs.

30" step ups alternating legs (x50 total)
Karate belt pull ups (x100 in sets of 5 alternating upper hand each set)
45lb kb swings (all I had)
40lb ea. db hang power cleans
100 squats (2 sets of 50 a.to ankles)
50 back extensions.

I wanted to beat 20min but I got 20:00:41. Damn, I'll have to push harder next time.

Did some tabata pullups earlier on an attic ledge. I 'sold out' early with 18 reps in the first round and got between 5 and 7 the rest of the rounds. I think the total was something like 61. When I pace myself I can barely get 10 each round (total of 80). I am going to go back to GTG for the next week or two and check my progress again then.

I fogot to mention my un-anchored sit ups too - they were "as Rxed"

30:52

For some reason I had no juice for this one. Felt slow the whole time. The HSCs really slowed me down. I think that was my sticking point for this one. Doing HSCs with dumbbells feels really awkward.

Oh yeah, did 75 pull ups as that was 15x5.

time: 24.05

rope climb subbed for 50 pullups
kb swings done with 16kg kbell
hang power cleans done with 16kg kbells

ouchy...

I had to wait an extra day to rest my back from the 3 bars of death. We won't talk about that one.

did 5X15 towel pull ups
2 Minute recumbent bike at 30MPH/level 15 for the 800 M.
55Db for kettle swings
Rest was as stated,
All reps completed.
32Minutes total time includes walking back and forth and setting up the bike.

Killer work out, thanks. Is it OK if I get a poster printed off of the web site and hang it in the Camp Victory Base Gym? I have given out the web site to around 30 people.

24:30
with 50 pull ups instead of rope climb.

24:59
Subbed 50 pullups for rope climb
Fell off at the run
not looking forward to the 5K

25:30
100 chins for rope climb

Subs:

24 inch box X 50 jumps
75 pull-ups
2 X 25lb DBs held together for KB X 50
50 sit-ups
95lb barbell hang power cleans X 50
800m run
65lb goodmornings for back extensions

T: 28:30

27:50
sub'd
75 towel PU's
55lbs DB swing
1/2 mile @ 8mph treadmill

Time: 35 min. at a gymn. People looking at me strange. Bunch of cows.
Had to sub. the kettle ball for 15 lb. weights. Just too tired.
Joe

33.15

TOUGH/I only could do 2 rope climbs.

Sub'd 50 pull-ups for rope climbs
55lb dumbell for kettel bell

Overall 38 minutes... very difficult.

Everyone at the gym was staring, meanwhile I was the only one sweating in the whole place.

I hate gym rats!!

Good to see you here Manny. Look forward to the next time you are in our area.

34:15 pretty slow booo

Sub'd 50 Pullups - 10 unassisted, 40 assisted
45lb kettelbell

50 box jumps
75 L-pullups
50 db swings (50# db american-style)
50 situps
50 db hang pwr cleans (2 x 50# dbs)
800m run
50 back extensions

time = 30:52
everything broken except for situps. feeling pretty sluggish lately. maybe time for a back-off week.

50 box jumps
50 towel pull ups
50 50# DB swing
50 situps
50 db hang power cleans (2 x 40# dbs)
800m run (4:32)
50 back extensions

Time: 29:36
All broken; power cleans very difficult

Does anyone else that uses a commercial gym feel like most of the other people are in slow motion when you're doing a workout like today's?

31:51 like this:

5 15' rope climbs from standing using feet on ascents 3-5
20" box jump, 50 reps
50 sit-ups with feet anchored
50 back extensions, chest anchored, legs moving
50 55# dumbbell swings
50 40# dumbbell hang power cleans
800m run on treadmill

Next time I'll not put the run at the end, since I think part of the point is to recover from the run and keep going.

100 pu's subbed for rope climb.
goodmornings subbed for back extensions
300 swings were done with 6# medicine ball
jumping muscle-ups subbed for hang power cleans.

26:59

It's amazing how creative you can be when push comes to shove.

33:00

18 inch Box jump, 50 reps
15 towel pull ups, 3 ascents, forearms are spent from Farmers Walk and Waiter Walk yesterday at Crossfit NorCal,
40 pound dumbell swings, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

20:15 as rx'ed

- sub'd knees to chest jumps for box jumps
- sub'd 75 pullups for 5 ascents

30:23, not including the 10 minute break in between to help a buddy who injured his back.

At 290# or so I have a long way to go before I can even think about the full wod. I did half the reps and subbed jumping chins for rope climb, jump rope for the run and good mornings with a 45# bar for the back extensions. 24:56

subbed:
100 "towel" pullups (using a tri-pulldown loop of rope with taped up knobs on the end, hooked over a bar)
55 lb. DB for KB
row 800m for run b/c treadmills were full
after most box jumps, did jump downs from the box after full extension; normally, I have done step downs. Jumps were harder.

48:40

yikes, still going backwards. Pullups and cleans were extra slow. This was a grind. Did Fran yesterday in 16:30 after doing it in 11:20 on June 1st. Oh, well. BWt around 149 or 150. Need to stop losing weight.

"I told you not to stop."
"I'm gonna get me some mangoes."
"Don't ever get out of the boat!"

21:50 Ugly, ugly, ugly

S-
WOD as Rx'd (50 pullups instead of rope climbs)
25:45

33:00
Like many posters, I too am feeling the effects of Linda. Box jumps alternated between 16 and 24 inches, alternating every 5. Rope climb sub was 15 towel pullups x 5. This took 15 minutes alone, as my grip failed me. Kettlebell swing repalced by a 55lb dumbbell. 800 m run was on a treadmill. All others as directed.

Did some muscle ups and ring dips after.

50 pull-ups for rope climb
only 30 reps of hang squat power cleans
(3 bars of death worked over my back and even the sides of my neck, and i don't seem to be the only one that "linda" hurt)
50lb dumbell swings
29:48
tired

John 36:40
Dave 47:35

Little brother Dave's first WOD. Not to bad. Had to sub pull ups for rope climb, but was wishing for a rope around 75, all else as required.

30:36

55 pull ups for rope climb. The cleans were a freak show; but done.

26:54
The only sub was rope. I did 50 rope pull-ups . I have a rope but I do not have the db's at home and there is no place to put the rope at the gym. What can you do

45 minutes
Yeah Jamie, I feel yah on that slow motion comment. I did this one yesterday, but at half the reps, and subbed 25 gravitron pull ups for the rope climb. By the time I got to the cleans, my shoulders were completely shot. Not even with 20lb db's was a I able to do more than 3 when a creepy kinda pain went over my shoulders, so skipped that exercise.

This is WoD #9 for me, and that I could force myself to burn through it completely, even when I felt slightly dizzy, makes me proud, and even more determined!

Oh yeah, subbed a 40lb db for the swings, no kettles at balley's. Those swings are deceptive in their evil!

32 minutes. Subbed 50 pullups for rope ascents and 65 lbs barbell hang clean for dumbbell hang clean.

23:49 the rope climbs are hell. there were the hardest challenge to acheived. my form and technique sucked on the rope.

42min. Sub'd 100 pullups and used a 32kg KB for the swings. This was a good one.

29:36

15ft rope climbs did 2 ascents and descents
and 40 pullups
40 # db swings 25/25
30#db hpc 15/15/15/5
4 min jump rope
all else as rx'd

33:16
24" box
25# db for swings
25# db hang cleans x 25
15# db hang cleans x 25

My brother did 32:55

had to share weights for hang cleans so we did 25 with each weight to keep it fair.
Done Tues, 050726
Jeremy

25:10
Subbed 75 towel pull-ups for rope climb and 800m. row for run.

33:07. 10 minutes of rope "climbing", approx. 75 feet. same time as last wod, probably more real feet of rope climbing this time. marinade for gym jones

subbed 25kg dumbell for kb swings, and 20kg dumbells for hang cleans
30.02 and i was wasted

Time ~41min
subbed
25 towel + 25 reg pullups for Rope
55pd db for kettlebell
made error w/ Hang power clean did snatch movement
1/2 mile Run treadmill 1 inc. 3:40

I'm still feelin this one lol.

37:40 as Rx'd.

Dismal as this sounds it is a 5 min improvement from 11/15/04 and a further movement from a highly modified WOD to the WOD as Rx'd. After nearly a year on crossfit I can post a respectable time on a strict as-written WOD only about 60% of the time, yet continually improve and post PR's on benchmark WODs. I believe that, for me at least, a solid 2 year effort will be required to take me from basically sedentary and 50# overweight to performing the WODs as written >90% of the time.

21:30 as RX'd, my brother christian knocked it out in 20:00 though. (fast little buggar)

43.05

32:45

Subbed 100 pullups for the rope climbs

Subbed 50 50lb straight leg deadlifts for the back extensions

25:30 beatdown. subbed rope climbs with 40 pull-ups