November 16, 2005

Wednesday 051116

For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps

Post time to comments.

Greg Amundson 18:02 [video - large wmv file]


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Pit Masta

The Performance Menu

Posted by lauren at November 16, 2005 10:12 PM

Had a bad night's sleep coach?

Comment #1 - Posted by: Matt Townsend at November 15, 2005 11:18 PM

I picked a hell of a day to give up amphetamines.

Comment #2 - Posted by: Kalen M. at November 15, 2005 11:21 PM

someone evoked the wrath of coach... man, the one day I can barely sqeeze in time to do the WOD and I get this huge list. worst of all, my chest is still hurting from asthma attack on monday. I'm going to be in a hell of alot of pain in a few hours

Comment #3 - Posted by: Josh W. at November 15, 2005 11:30 PM

Sometimes, not often, Crossfit workouts can take more than hour. Tomorrow is going to be one of those days...

Comment #4 - Posted by: Matt Townsend at November 15, 2005 11:33 PM

I'm still kinda new to this stuff...who is that guy in the video? Is that 'Coach'? Is there more than one 'Coach'?

I fear this WOD like I fear IED's...see ya in the gym Sean G.

Comment #5 - Posted by: Buster at November 15, 2005 11:59 PM

My subs-
Bike sprint, 1 mile- no bike so: VersaClimber 300'
20 inch Box jump, 35 reps- yup, got that
GHD sit-up, 35 reps- no GHD so: Window Wipers 15 4ct.
15 ft Rope climb, 3 ascents- got one
35 Slam-ball, 20 pound ball- only ball we have won't handle 'slam' so dead-hang/straight-leg feet to fingers
(like knees-2-elbows, but uglier)
35 pound Dumbbell walking lunge, 120 ft- yup, got that
35 pound Dumbbell hang squat clean, 35 reps- yup, got that
Ring dips, 35 reps- yup, got that

So, should be no sweat...
If anyone else is subbing similar stuff, I'd love to hear about it so we can compare times- I don't have a workout partner, aparently everyone in Afghanistan thinks this stuff is nuts.

Comment #6 - Posted by: Cates at November 16, 2005 12:47 AM

I dub this "18 minutes of death". Did that time of Greg's include the bike sprint? This was just amazing.

I think I'll sub sleeping in for this one. :)

Comment #7 - Posted by: TimW at November 16, 2005 1:05 AM

Sub for 1 mile bike sprint? Say 10 x 40m running sprints? Or run up and down stairs for 2 minutes? That's the only thing I can't do at home, as against 2 I can't do at the gym (box jump and slam ball).

Comment #8 - Posted by: John B at November 16, 2005 1:26 AM

And the standard bar dip/ring dip sub is 3:1, right?

Comment #9 - Posted by: John B at November 16, 2005 1:27 AM

Tim, I'm pretty sure it did, because the film clip is only 12 minutes long. It was amazing to see him so close to absolute exhaustion.

Comment #10 - Posted by: Matt Townsend at November 16, 2005 1:32 AM

Am out visiting and didn't wait for WOD to be posted (we're about 8 hrs ahead, I think). Did "Chelsea" 23 times in 20 minutes, tied PB but had hoped for 24 or 25.
Will try this one when I get back to CF Balad

Comment #11 - Posted by: MurphIZ at November 16, 2005 2:16 AM

i am subbing a mile run for teh bike, 15 pull ups per rope climb, and K.Bel swings for the slam ball

Comment #12 - Posted by: DavidE at November 16, 2005 2:53 AM

21:27, a few subs:
12# med ball
no rings, standard dips
no GHD, on ball w/feet secured & legs straight
rope pull downs 16 @100# per rope ascent

Comment #13 - Posted by: John H. at November 16, 2005 3:05 AM

I was up at 5a.m. with the best intentions. But unfortunately I spent too much time looking for subs and didn't have time to workout before work.

Damn that 3 hour time difference between east and west coast. The workouts are posted too late at night to get them the night before. Hopefully I'll find an hour today.

Comment #14 - Posted by: Brian M. at November 16, 2005 3:40 AM

damn!.. this looks like fun! unfortunately, i'm stuck with a stupid hotel gym (away on business)... so it'll have to wait. Cardio for today

Comment #15 - Posted by: J at November 16, 2005 3:47 AM

Suggestions for subs for the 1 mi bike sprint?

Comment #16 - Posted by: MPM at November 16, 2005 4:05 AM

Subbed 1200 meter run for bike.

Subbed 45 towel pullups for rope climbs.

Subbed KTE for slam ball.

(KTE right after towel pullups = bad on grip. Ow.)


Comment #17 - Posted by: steve72 at November 16, 2005 4:05 AM

29:27(including transition time from room to room)
Here is what I did along with my subs:
Bike sprint 1 mile - resistance 12/25
Box Jumps onto bench x35
Situps on a Decline Bench x35
3 sets of 15 pullups - 15,6,4,5,5,7,3
35x35# DB Swing sub for Slamball (was going to do KTE but my grip was gone after the pullups)
35# DB lunge 40x~3' lunges
35x35# Hang squat clean- form was less than spectacular in the first few sets then I really started repeating in my head "triple extension...if the elbow bends the power ends" That really helped and the last few were actually easier than the first.
105 dips

I would say the dips killed me the most along with the transition times from the cardio room to the weigth room to the basketball court back to the weight room ~3-4 minutes transition time.

Not a FGB but still fun.

Comment #18 - Posted by: Allen Yeh at November 16, 2005 4:22 AM

34:40, I need help with my peanut-brittle legs, they are so small I look like a cartoon character!

Cates-Try this, Sean G. and I subbed the ball slam with a sand-bag which was double wrapped in a pillow case, them wrapped in enough duct tape to stretch from Herat to Kabul. We are also in Afghan, I know you will be able to find a sand-bag...good luck!

Comment #19 - Posted by: Buster at November 16, 2005 4:30 AM

Bike sprint, 1 mile- no bike so: Elliptical for 4 min at level 14 balls to the wall (.70 mile)
20 inch Box jump, 35 reps
GHD sit-up, 35 reps- no GHD so: 70 unanchored sit-ups
15 ft Rope climb, 3 ascents- 45 pull-ups as sub
35 Slam-ball, 20 pound ball- ball won't bounce so did 35 reps of 1 pood kb swings
35 pound Dumbbell walking lunge- no area to walk that far so subbed with 20 reps each leg stand in place lunges
35 pound Dumbbell hang squat clean, 35 reps- wrist not up for it.. sub: 135lb back squat 35 reps
Ring dips, 35 reps- did these

time: 24:09


Comment #20 - Posted by: JoshS at November 16, 2005 4:49 AM

I'm still new, what is KTE??

Comment #21 - Posted by: Dave McE at November 16, 2005 4:56 AM

Dave McE,
KTE = knees to elbows. I'm new, too. Look at Lynn Pitts' site (it's on the crossfit homepage on the right side on "friends of CF"). She answers almost every question. Very helpful site.

33:30 as rx'd. (I know the time ain't great, but it feels damn good to write that! 8th WOD.) Only semi-sub was rope. I got 10' up on 1st ascent and had to use legs. About 6' on second (then legs) and then I fell from 5' on third, so finished with 10 rope pullups.

Ab cramp on GHD #17 on bench with feet under smith machine. Buster got to witness me roll off onto the floor, arch my back, and rub my belly, like a sick seal (the animal, not the specwar guy).

Unreal Ass cramp on the walking lunges. I looked like Tom Sizemore in "Saving Private Ryan" when he and the German go to shoot each other, then run out of bullets, go for pistols, and he gets shot in the ass. (Except no Nazis or bullets.)

Comment #22 - Posted by: Sean G. at November 16, 2005 5:40 AM


KTE = Knees to elbows

Comment #23 - Posted by: Allen Yeh at November 16, 2005 5:40 AM

lynchburg, va

32 minutes. substituted a 30 lb dumbell for the slams. used a combination of towel pullups and rope rows instead of the rope climb.

great workout!

Comment #24 - Posted by: Derek Murrell at November 16, 2005 5:44 AM

Well I think today will be my third date with pukie. Things are getting pretty serious for us. Good luck all.

Comment #25 - Posted by: MarkM at November 16, 2005 5:58 AM

3 sets 15 towel pull ups
kettelbell swings w/20# vice slamball
20# for lunge and cleans
standard dips
time: 24:52
Great workout

Comment #26 - Posted by: Travis R at November 16, 2005 5:59 AM

21:04 as rx'd

Almost ran into pukie again today. lol

Comment #27 - Posted by: Sully at November 16, 2005 6:11 AM

Guess it is time to wheel out the old beach cruiser... or maybe not.

Comment #28 - Posted by: Mikki at November 16, 2005 6:26 AM


Used towel pulls (as per Lynn Pitts, thank you LYnn!) Have 15" box (5 gal bucket). DB swing and regular dips. Also did Versaclimber 600' as opposed to bike.

Feeling good MAX METABOLIC... I need this to offload some unnecessary centrally deployed waistline "cargo"

Joe "Neo Nate" Hamilton

Comment #29 - Posted by: Joseph H at November 16, 2005 6:44 AM


"There are two types of leaders; one who leads from the front with the flag, the other from behind with a boot."

Thanks for being "on the line," as opposed to "in the rear with the gear." Keep up the good work, and we will follow you to elite fitness.

Joseph H.

Comment #30 - Posted by: Joseph H at November 16, 2005 6:59 AM

exercise bike
15 towel pull-ups per rope climb
105 bar dips for ring dips

Comment #31 - Posted by: David at November 16, 2005 7:14 AM

WU 2k jog

Subbed 25lbs for 35,Pullups for rope climb, 1 k run for bike,3-1 ratio for dip bar.

worst was the DB HQCLs(slow)

Comment #32 - Posted by: Wayne at November 16, 2005 7:31 AM

1.7 Kilos bike sprint
8 plastic thingies from step class platform (about 2 feet) jump 35X
back extension machine reversed for GHD (dangerous?) 35X
30 towel pullups (till grip gave out) 15 regular pullups
10 K plate swings (people in the gym already thinking i am insane now know i am certifiable)
15 K lunges 60ft (walking around a small japanese family gym, I am almost dying at this point..mostly from embarassment)
15K squat cleans (regain my testosterone based manhood) 35
40 dips
Best effort but not as Rx`d
TT 32:52
Do we always have to be the freaky ones in the family style gym?
Damn skippy!

Comment #33 - Posted by: Daniel i at November 16, 2005 7:34 AM

1 mike bike sprint in 50 mph winds
24"box jumps 35 reps 2.02.97
ghd situps 35- 2.05.50
rope climb 15ft (3) 5.03.03
slam ball 20# 35- 2.09.28
walking lunges 120ft 30#
25#dbhsc 15-20 4.19.04
ring dips 15-15-5 3.56.48
total= 29.32.04
anyones hamstrings get a little twinge in them while descenting the rope climbs..

Comment #34 - Posted by: dennyy at November 16, 2005 7:37 AM

30 something minutes
Had to sub the slam ball and rope climb. Fun work out. My lungs are still scorched from fran.

Comment #35 - Posted by: Nick K at November 16, 2005 7:46 AM

Subbed 60 pull ups for rope climb
Everything else as rx'd.

My right glute actually went into spasm during the walikng lunges. That has never happened to me before. Ouch.

I like the chippers.

Comment #36 - Posted by: bradw at November 16, 2005 7:52 AM

1.6km bike sprint
x35 box jumps
x35 sit ups (feet anchored by smith machine and positioned bench to replicate GHD)
x45 pullups (15 for each rope climb)
x35 dbell swings with 18kg (sub for slam ball)
120ft walking lunge with 16kg in each hand
x35 hang squat clean with 16kg in each hand
x105 dips (standard sub of 3 bar dips to 1 ring dip)

Time: 30:17.95

those dips seemed to take forever...


Comment #37 - Posted by: karl at November 16, 2005 8:05 AM

Second month of crossfit. Love it.
After this WOD, 'I have become Comfortably Numb'...

Comment #38 - Posted by: MJB at November 16, 2005 8:07 AM

One other question. When subbing the dumbell swings. Are they one arm dumbell swings are two arm? Thanks for all the help!!

Comment #39 - Posted by: Dave McE at November 16, 2005 8:14 AM

Dave McE,

I did 2 armed mate, have fun!

Comment #40 - Posted by: karl at November 16, 2005 8:21 AM

Rode a mile on a stationary bike.
Subbed towel pullups for rope climb, my grip sucks.
Measured wrong on lunges and realized it during dumbell hang cleans so did another 60 feet before normal dips.

Watching the video I noticed Greg does dumbell hang cleans with the wrist twisted out instead of in, is that the correct way to do them?

Comment #41 - Posted by: Jim at November 16, 2005 8:37 AM

Did "Linda" today, since I skipped it last cycle in order to rest for my pt test (which was yesterday). I didn't do the rx'ed weights since it would have taken me about 6 hours.



Comment #42 - Posted by: Chris C at November 16, 2005 8:56 AM


Comment #43 - Posted by: gabe C at November 16, 2005 9:03 AM


Did 4x12 foot rope climbs instead of 3x15 foot.

Had to use my legs for the last 6 feet of the last rope climb.

Otherwise as prescribed.

Comment #44 - Posted by: Ahmik at November 16, 2005 9:09 AM

Coach reads minds. I was going to ask for a chipper because it's been a while since we've had one.
I was taking the day off, but how can I refuse this much fun in the gym! Yipee!

BTW, I'm still laughing at the "you'll have no problem finding sandbags in Afghanistan" line.
Good to see you back, me old potscrubber!

Comment #45 - Posted by: Ron N. at November 16, 2005 9:25 AM

Mr.Amundson all my respect. Very impressive.
Stationary bike
box jumps
Sub-decline sit-ups with 10lb wt
45 towel pullups
kettle bell swings
Dumbell lunges
Hang squats
120 dips (left rings at work). Total 47 min

Coachor or other senior Crossfit members out there, I have a question on eating after the morning workout. Many of nutrishionists say you should eat right after the workout. But the author of evolutionary fitness who's advice I have seen on this site say's you should wait about an hour after your workout. I guess to keep the metabalism high. What are your opinions? Any help or clarification would be greatly appreciated. Thank you all.

Comment #46 - Posted by: Stage,C at November 16, 2005 9:40 AM

Used bar to hold feet down, situps over bench. Used 24 lb. ball, and did swings between legs because my ball won't take slams.Everything else as rx'd. Took over 9 minutes for ring dips, or my time would have been amazing for me. I thought it was going to be a lot harder when I looked at it this morning. Thanks, Coach, great cardio workouts the last few days.

One more thing, my weight was below 200 lbs. this morning for the first time in over 20 years. CF and the Zone got me here.

Comment #47 - Posted by: Jerry S. at November 16, 2005 9:47 AM

Oh by the way, DJ how is your shoulder doing? How your doing well.

Comment #48 - Posted by: Stage,C at November 16, 2005 9:48 AM

Hi all,
I have read in a meta analysis research article that carb intake an hour after exercise is optimal.
Run day 3.5 miles in 28:30 (one third hills).

Comment #49 - Posted by: Jonathan Jensen at November 16, 2005 9:57 AM

IT PUTS THE LOTION INTO THE BASKET, IT DOES WHAT ITS TOLD!!!! haha this is gonna @#$#WE%^ hurt!!!

Comment #50 - Posted by: Franz at November 16, 2005 9:58 AM

33min 00sec

Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
45 pull ups
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
105 bar dips

Capn' pukis rode with me the whole way.

Comment #51 - Posted by: Anand B. at November 16, 2005 9:59 AM

We had a Turkey Trot 5K at work today so subbed that for the bike sprint. My official 5K time was 23:40, I'm wondering if the course was a little short cuz I didn't think I could do that.

Then I did:
20' box jump, 35 reps
35 regular on the ground sit-ups
20 pull-ups (about half towel pulls)
35 OH 1 pood (36#) KB swings
1 pood walking lunge, 150 ft
1 pood front squats (2KBs)
35 dips between 2 picnic tables

I forgot a watch but total workout time was about an hour. And I'm toast.

Racquetball tonight. Oh and started the Zone this week.

Comment #52 - Posted by: Chris Brown at November 16, 2005 10:31 AM

32:14 as rx'ed

man that hurt, I almost met pukie for the first time too but I managed to hold it on the last reps

Comment #53 - Posted by: Josh W. at November 16, 2005 10:31 AM

As rx'd 18:19, 15' rope climbs from seated & GHD situps touching 1 hand to the floor behind my head on each rep

Comment #54 - Posted by: PFEIFER at November 16, 2005 10:38 AM

used mountain bike and 13.2 lb ball for slams

Comment #55 - Posted by: OPT at November 16, 2005 10:50 AM


Nothing there today. Mentally died on squat cleans (PRB)


Comment #56 - Posted by: dan-rockford at November 16, 2005 11:03 AM

I'm off for a few days. Neck spasms. Came out of nowhere on Monday. Real bad. Working on Vicodin and Flexeril. Staying away from mission critical stuff.

Comment #57 - Posted by: Chris H. at November 16, 2005 11:08 AM

27:05-with substitutions

Subbed Swiss ball sit-ups (and fell off a couple fo times)
Subbed towel pull-ups
Subbed 30# D-bell swing for Slamball
Subbed 30# for 35# lunges
Subbed 30# for 35# cleans
Subbed regular dips for ring dips.

Comment #58 - Posted by: Karl Geissler at November 16, 2005 11:26 AM

DNF'ed this one. I started to get more dizzy than I really wanted to on Clean #15 (25 min) so I stopped and did some dips at my leisure. Everything was ok until the lunges. But I only had 4 hours of sleep and took a biomechanics test right before over the wrist, hand, jaw, spine, ankle, and foot. Took 3 hours. My brain is tired.

Comment #59 - Posted by: Addiroids at November 16, 2005 11:44 AM

Strong work Greg!

Comment #60 - Posted by: Kurtis Bowler at November 16, 2005 11:53 AM

For time:
Bike sprint, 1 mile 1/2 max resistance (1:51; 110rpm)
29 24" box jumps (~700 vertical inches like 23resp of 20")(1:44)
GHD sit-up, 35 reps (2:04)
45 pull-ups (5:02)
35 40# Dumbbell swings (2:05)
35# Dumbbell walking lunge, 120 ft (3:01)
35# Dumbbell hang squat clean, 35 reps (5:56)
Ring dips, 35 reps (4:38)

Comment #61 - Posted by: jdg at November 16, 2005 11:56 AM

32:09 (with subs/caveats)
1k run (sub for bike)
35 (25/10) box jumps onto weight bench
35 (20/15) GHD situp (subbed off of pullup station)
45 jumping towel pullups (subbed for 3 ascent rope climb) - broken into sets of 2/3s
35 (15/12/8) slam ball
35 lb walking lunge 34 steps (12/12/10) for 120 ft lunge
35 lb hang squat clean *35 (10/10/10/5)
35 bar dips (instead of 105)

Comment #62 - Posted by: Patrick at November 16, 2005 12:06 PM

I'm not gonna lie, I like to watch Greg A. have to work that hard, especially on the dips and lunges. Strong work Greg!

Comment #63 - Posted by: russ greene at November 16, 2005 12:12 PM

Jonathan Jenson,
So I should probbly wait at least an hour before
eating?. Well cool, thanks for the quick responce. If anyone else has anything else please let me know. I knew I could count on the CrossFit community!

Comment #64 - Posted by: Stage,C at November 16, 2005 12:14 PM

This will be interesting in the backyard at night...hope the sky is clear to allow the moonlight to light my way.

Comment #65 - Posted by: DaveZ at November 16, 2005 12:17 PM


1600 meter row
35 reps 72# kb swings to shoulder height
35 GHD situps
49' rope climb, hands only started from sitting on the floor. Done on my piece of rope rerouted across the top of my modified power rack - each climb 7' high.
35 KTE
120' walking 35# db lunges
35# db squat cleans, each rep started from the floor and butt to ankles depth
35 ring dips

KTE, the walking lunges and the squat cleans killed my time....the lunges and cleans have my legs shaking. Tough WOD.

Comment #66 - Posted by: kelly moore at November 16, 2005 12:24 PM

subbed 2:30 row 670m
subbed 15inch jump 12,12,11
GHD sit-up 20,9,6
subbed towel PU x 45 5,4 then all negs 4,4,4,4,4,4,4,4,4
subbed 1/2 KTE 4 then assisted 4,3,3,3,1
35 pound Dumbbell walking lunge 75',50'
hang squat clean, subbed 25lb dumbbells 12,12,6,5
Ring dips 10,5,3,3,2,2,2,2,2,1,1,1,1

Total time: 37:30:00

Comment #67 - Posted by: Orrin Ahola at November 16, 2005 12:44 PM

GREGA!!!!!! You're a @#*@)#! STUD.....

Comment #68 - Posted by: davids at November 16, 2005 1:11 PM

subs: 65 pull ups for rope climb (45 didn't seem like enough)
16# d ball for slam ball
regular dips (no rings) 50 reps

time: 23:58

after: more slam ball (40 reps) w/ 25# d bal
20 more pu's

Comment #69 - Posted by: Mike O at November 16, 2005 1:19 PM

subbed 1 1/2 pood kb swing for slam ball.
felt good today!

Comment #70 - Posted by: brent c at November 16, 2005 1:29 PM

Damn that was some stuff!!

After my first set of towel chins i had to resort to normal pull ups as the gym worker lacky came and told me to put my shirt back on - the one i was using for my chins :(

Other than that, as rx'd, and what pain i'm in. I was nearly visited by Rhabdo and Pukie today, lovely.


Comment #71 - Posted by: Orrin at November 16, 2005 1:36 PM

Bike as rx'd
18" jump was all I could find
Sub'd regular sit ups (GHD is going to be my xmas present)
Sub'd neg pull ups
Slam ball as rx'd
Lunge as rx'd but form was bad
DB hang squat clean as rx'd in sets of 5
Sub'd push ups (no dip station or rings yet)

Comment #72 - Posted by: Sam P at November 16, 2005 1:51 PM

Subbed rope pullups, ring pullups were with toes touching at bottom.

Comment #73 - Posted by: Matt M. at November 16, 2005 2:00 PM

Sub'd WO as followed:
Bike sprint 1 mile
35 box jumps, 20in
35 situps
50 pullups
35 DB swings (35lbs)
120ft lunge w/ 25lbs DB
35 HSClean's w/ 25lbs DB
70 regular dips

yuck! Could have used my Crossfit Rockford coach today!

Comment #74 - Posted by: Katie Jo at November 16, 2005 2:03 PM

Ring pullups above should read ring dips.

Comment #75 - Posted by: Matt M. at November 16, 2005 2:21 PM


1 mile run
modified ghd
45 pull ups
24kg kettlebell swing

time - 25:27

Comment #76 - Posted by: DavidE at November 16, 2005 2:21 PM


The shoulder is better. Got some Ultra sound last night and have been taking Vitamin-M. Going to step in the ring w/this in a few hours. I'll let you know how it goes bro. How's things up north?


Comment #77 - Posted by: DJ at November 16, 2005 2:48 PM

Greg Amundson=True Warrior

Comment #78 - Posted by: JeffT at November 16, 2005 2:52 PM

23:43 w/ subs and assists

Stationary bike w/ realistic resistance
18" box jumps
GHD su's as rx'd
45 towel pu's w/ assist (hand strength was the limiting factor)
KB swings w/ 35# db
120' lunge as rx'd
HS cleans as rx'd
35 regular dips w/ assist (should have increased amount)

Comment #79 - Posted by: John Elstad at November 16, 2005 3:16 PM

WOD- 30:32

Subbed 45 towel P/U's for rope climbs.
Rest as RX'ed but broken.

Great workout Coach. Looking forward to the rest day.

Comment #80 - Posted by: GM at November 16, 2005 3:25 PM

subbed 45 pullups for rope and bar dips for ring dips

Comment #81 - Posted by: Hartman at November 16, 2005 3:35 PM

1 mile bike ride
35 box jumps
35 straight leg situps
45 towel pullups
35 kte
40 35 lb lunges
35 35lb hang squat cleans (best form ever!)
35 dips on my porch rail


Comment #82 - Posted by: Matt B at November 16, 2005 3:52 PM

modified chelsea with 4 pound weight vest

15 rounds before lost the pace

Comment #83 - Posted by: paulw at November 16, 2005 4:04 PM

Sub'ed 1200m run for bike, 45 towel pull ups for rope climbs. I just got my d-ball 2 days ago, and the video helped alot with technique. I had been flexing at the hip on the way down for more power on the slam, and deadlifting the ball up. Pulling down into a squat during the slam like Greg made it much easier to catch and establish a rhythm.

Comment #84 - Posted by: ChrisG at November 16, 2005 4:06 PM

broke big toe/foot on Sat.

row 5k on c2

Comment #85 - Posted by: kyle a at November 16, 2005 4:42 PM


15' rope climb - 3 sets of 15r of dead hang pull-ups
35 ring dips - 105 regular dips
1 mile bike - excercise bike for 1 mile

2 Questions: 1. are box jumps to be performed with a step down or jump down?, 2. In the video Greg uses an alternating arm reach for GHD sit-ups, Is this preferable to a two handed reach back?

Comment #86 - Posted by: Delaney Henretty at November 16, 2005 4:54 PM

This video couldn't have come at a better time ... my conditioning has been shit lately and this just inspired the hell out of me. Awesome job.

Comment #87 - Posted by: Anthony B at November 16, 2005 5:14 PM

subbed :
17 in for box jumps
45 pullups band assist
20# kettle ball swings
30# bar for walking lunges and HSC- db's all being used
104 regular dips- first 30 BW, next 70 gravitron assist, last 14 bench w/ legs up.
my triceps are toast.

Now it's off to Mexico for a 10 day climbing trip....since that is why I started crossfit in the first place.
You all have a great Thanksgiving...
Me, I'm Thankful for crossfit and that I'm healthy enough to do it.

Comment #88 - Posted by: Kathryn at November 16, 2005 5:17 PM

Oh, Yeah, Great video, Greg.
Coach, can we get a WOD of Kelly ?
Both sexes then well represented.

Comment #89 - Posted by: Kathryn at November 16, 2005 5:18 PM

Will be prep'ing for the PFT next week, so a few days off from the WOD. Lots of stretching and increased running.

BTW, just purchased an issue of The Performance Menu (back issue # 3). Phenomenal! Thanks again Robb.

Comment #90 - Posted by: Mulcahy at November 16, 2005 5:19 PM

30:42mins. No box jumps though, as the trainer at the gym stopped me from using the bench. horses!!

Comment #91 - Posted by: Thomas K at November 16, 2005 5:20 PM

subs were:
12 lb slamball (super low bounce)
30 towel pull-ups for rope climb

the lunges seemed to hurt me most

Comment #92 - Posted by: randy at November 16, 2005 5:22 PM

38:43 w/ couple subs: no rope, so tried towel pull ups--did 10, then did 25 bar pull ups; only had 8-lb ball; and did 35 bar dips.

monday, i attended a funeral for my uncle at arlington national cemetery, an experience that was moving and humbling. at the admin building, where we waited with other groups, many active duty, i had to pass through a group of rangers in full dress uniforms. one, whose face bore many small scars from what i guess was shrapnel, held a folded flag from a comrade's service. i thought these are the guys who are putting it on the line for us, and they'll be back at it shortly. my uncle's service was with full military honors--honor guard, 21-gun salute, flag folding ceremony. the chaplin said, "in life, he honored the flag. and in death, the flag honors him. he served his country so that we may enjoy the freedoms upon which america was founded." i was humbled by the strength of patriotism that guides the lives of those i saw there, and the graves of those who died for it.

Comment #93 - Posted by: kevin o at November 16, 2005 5:57 PM

cfwu x3

WOD: was a stationary one (POS) and subd 45 mountain climber pullups for rope climbs. also, i wasted ~1min hanging my rings during the WOD. i got tired of waiting for a dude in the power rack so i just started chipping away then hung them during the pullups. heres the broken sets: GHD situps:20/15, mountain climbers:13/12/10/10, 20# slamball:??15/10/10, 35# DB walking lunge:10(steps)/10/10/10, 35# DB HSC:10/10/9/6, ring dips:15/10/6/4

120ft of 35# DB walking lunges = DOMS in the arse. handstands later.

Comment #94 - Posted by: ediddy at November 16, 2005 6:03 PM

I did this in the gym at the community college today, right after english class. They didn't have all the equipment, so I subbed:
Bike Sprint, 1 mile
Lateral Bounding x 35
Sit-Up (feet under dumbells, butt on bench) x 35
Rope Pull-Ups 15x3
35lb Dumbell Swings x 35
35lb Dumbell walking lunge x 120ft.
35lb Dumbell Hang Squat cleans x 35
Decline Push-Up x 70

Total time: 25:34

Comment #95 - Posted by: Jesse Woody at November 16, 2005 6:05 PM

27:12 as rx'd except for following subs:

3 minutes of jumping rope for bike, 45 pull ups for rope climb and, 75# barbell for hang squat cleans.


Comment #96 - Posted by: Ray V. at November 16, 2005 6:12 PM


Stationary bike at difficulty 4 (of 8 possible).
Strict (legs locked, arms locked, toes pointed, hands to feet) V-Ups as GHD-SU sub. These were harder than I thought they would be. I assumed the dumbell stuff was with 2x35#s and did 'em that way.



Comment #97 - Posted by: Dan Silver at November 16, 2005 6:16 PM

Knew I forgot something... Used my hooptie-ass 9ft "rope" and did five ascents from seated.


Comment #98 - Posted by: Dan Silver at November 16, 2005 6:18 PM

1st full WOD in abaout 3 weeks. WOW!

Subbed bike for 1 mile run
Used a 12 lb ball for slam ball
Did 45 pull ups instead of rope climbs
Did lunges holding a 45 lb bar overhead
Dips without rings
Added 35 push ups

Nice to be home again! 29:13

Comment #99 - Posted by: jeff at November 16, 2005 6:22 PM

Row 1000 meters
35 box jumps, 18" bench
35 GHR situps
45 towel pullups
35 "Santa Cruz" kb swings, 1 pood
35# db walking lunges, ~120 ft
35 hang squat cleans, 26# kbs (shoulder didn't like it with the dumbbells)
35 ring dips


Comment #100 - Posted by: Lynne Pitts at November 16, 2005 6:23 PM

23:40 modified as follows:
Bike sprint, 1 mile setting 10 of 20
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
45 rope pull-ups alternating high hand every 5 reps
GHD sit-up, 35 reps w/25# weight
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
70 bar dips

Wife: 25:46
Elliptical - 4min
25 jumps to foot locker
35 Full ROM sit-ups on exercise ball w/ feet anchored
45 Kipping pull-ups
35 Full ROM sit-ups on ball w/ feet anchored & "slamming" 10# wt
120ft Walking Lunge (40steps) w/25# DBs
35 25# DB HSCs
35 Ring dips w/ feet on bench

Comment #101 - Posted by: Eric2's Wife at November 16, 2005 6:23 PM

Time 18:15

Bike Sprint 1 Mi
20" Box Jump
GHD Sit up
15 x 3 PUs
25# DB walking lunges
25# DB Hang-squat-clean
35 dips (non-ring and didn't know about 3:1 conversion so only 35 total)

I'm sure if I did the 3:1 dip conversion my time would have fallen drastically. Next time. I'd rather get through in a clean burn without killing form than slow down too much to fill the prescription.

Comment #102 - Posted by: Adam McClure at November 16, 2005 6:34 PM

I was not able to do Fran yesterday, so did it today. 1st time completing Fran with the 95 pound thrusters. 16:11
also did 35 24" box jumps, and the GHD sit-ups.
No more time.

Comment #103 - Posted by: Dave A at November 16, 2005 6:42 PM

As RXed.

Total time: 19:11

Bike sprint: 2:12
Box jumps: 1:16 (unbroken)
Sit-ups: 2:01 (unbroken)
Rope climbs: 1:37 (about 10 - 15 sec pause between ascents)
Ball slams: 1:30 (unbroken)
Walking lunges: 2:04 (broken severely -- about 18' per effort)
HSCs: 4:24 (broken: 8-5-6-7-5-4)
Ring dips: 4:09 (broken: 5-3x8-2x3)

Used stationary bike (not sure what the difficulty setting was -- felt fairly close to normal road riding, though).

Rope climbs were from butt on floor to 15'. Used feet only on last ascent.

This workout seemed to be quite in opposition to what the WoD is typically like. It looked considerably harder on paper than it was in reality. Don't get me wrong, this was no cake walk, but was also not as devastating as i thought it would be.

This one was a lot of fun.

Comment #104 - Posted by: john v. at November 16, 2005 6:49 PM

31 Even

sub rope pu's for climb
23# ball for slams

Comment #105 - Posted by: GregEv at November 16, 2005 7:23 PM


Subs (due to lack of equipment):
GHD situps done on a 45 degree back extension
Rope pullups
12lb smash ball
105 dips

The dips were brutal - I had to take long breaks after each set of 10

I skipped the CFWU considering that this workout had a built in warmup

Lots of room to improve...

Comment #106 - Posted by: Ian T at November 16, 2005 7:32 PM

Box jumps were with "8 plastic thingies" from aerobics stepper
GH situps were on a bench with feet under weighted smith machine bar
45 towel pullups
Slam ball/KB swing type movement w/20# DB, emphasizing the downward motion - smashed finger only once

me - 44:17 after being interupted during the box jumps and sharing the 35# DB and the rings with my mate

DanO - 48:28

Comment #107 - Posted by: robp at November 16, 2005 7:43 PM

DJ, things are going good. Did this beast of a workout this morning. Towel pullups killed me. Finished off with a 1500 fin swim. Will probbly do light Cals tomorrow. Stay safe and keep up the rehab. Youll be in AF Blue in no time with a Scarlet Beret. "First There"-HooYah

Comment #108 - Posted by: Stage,C at November 16, 2005 7:50 PM

CFWU x3(sub push-ups for pull-ups)

WOD :32::32

Got out of work late and cought the rush hour at the gym. That didn't help my time. Threw the rope from the cable machine over the pull-up bar and subbed 45 pull-ups on it for the rope climb. (Easier on the hands then useing a towel.) Bike sprint was done on a stationary bike. Put the cable pulley on the tallest setting and mimiked the Slam Ball motion pulling the cable from behind, over my head(set at 40lbs). Used an exercise ball and a sit up rack to do the GHD's. That worked well, till the guy on the Sit up rack got up, shifting the wait to my side. I went ass over head backwards. Got up, tried to keep my composier, and got back to it.

The lunges are where I made the mistake. Did 60' out and 60' back. Then tought in the video it looked like Greg went 120' out and 120' back. So I did another 120' just to make sure I wasn't cheating my self. They were sloppy. Subbed bar dips for ring dips at 3 to 1.

Comment #109 - Posted by: DJ at November 16, 2005 8:05 PM


I wish I would of had enough time to do the workout this morning too. IT was packed in there tonight. Today is my day off from the pool. I'll knock out some laps tomorrow. Shoulders are same O'. How's yours? Well, It's time for a late dinner. Enjoy the rest day bro. Get some go again! HooYa!


Comment #110 - Posted by: DJ at November 16, 2005 8:08 PM

Everyone substituted 45 towel-pull-ups for rope climb (done on one ring)

Vanessa- 37:10 (25# db lunges, 20# db HSC) Cleans killed time b/c of shoulder.

Jason- 29:57 as Rxd

Ruby- 35:22 (15# db lunges, 10# db HSC, jumping pull-ups, and ~1/2 of dips were assisted)

Comment #111 - Posted by: Joe M. at November 16, 2005 8:26 PM

Team 5 and 7 HOOKED up the gym so had all the equipment to do this as rx'ed.

cfwu X 3
WOD - 19:58
cfwu X 3
Lunges and cleans were something special.

Comment #112 - Posted by: dan van at November 16, 2005 9:00 PM

I did a modifed version of the WOD @ Brand X Wed evening class:
800M run
20 inch (?) Box jump, 35 reps (It was the tall box at the school? Maybe 24")
Sit-up, 35 reps
(no rope climbs)
35 Slam-ball, 20 pound ball
20 pound Dumbbell walking lunge, to end of building and back
20 pound Dumbbell hang squat clean, 35 reps
jumping Ring dips, 35 reps

about 50 minutes. Should have used lower weights. Good one.

Comment #113 - Posted by: Laurar at November 16, 2005 9:01 PM

reg. sit-ups
rope pull down
20# db swing
20# db lunges
12# db hsc
reg. dips


Comment #114 - Posted by: U'i at November 16, 2005 9:15 PM

On 11/3 (the last time we did Angie) I recommitted myself to Crossfit in that I swore I would do all exercises with full range of motion. That means Jim Baker sit-ups, squat cleans etc. So with that in mind, tonight I set a PR on "Elizabeth".

21-15-9 reps of
Squat Cleans
Ring Dips


Thats about double the time it takes me with power cleans (my last Elizabeth was done in 6:02). I noticed that the catch on my cleans progressed greatly tonight. By the end I was very comfortable catching the bar on my fingertips whereas before I would deathgrip the bar the whole time.

Comment #115 - Posted by: Rajesh at November 16, 2005 9:22 PM

crossfit tikrit:
subs: stationary bike (no bike available); 15" stadium stair jumps (no 20" box available); 45 towel pull-ups (no rope); 3kg med ball for slams (heaviest available); hang squat cleans 20# db (conscious decision); bar dips 1:1 (another conscious decision)
mfbunch: bike: 2:03; bj: 3:14 w/transition time; ghd and pull-ups: 4:57; lunges: 2:45; hsc: 4:03; dips: 42 total time 17:45 (would have been much slower if I'd had the right equipment. . . and the will to do the right weight on hsc and right sub for dips)
joeyd: 18:15, don't know splits
still hurting after two hours!

Comment #116 - Posted by: mfbunch at November 16, 2005 9:30 PM

1 mile on Aerodyne bike
35 box jumps
35 GHD sit-ups
30 rope pull-ups
35 kettlebell swings with 25 lbs.
35# lunges 120 ft.
35# hang squat cleans
35 standard dips


Comment #117 - Posted by: djs at November 16, 2005 9:36 PM

subbed for towel pull-ups
had a 15 lbs ball...
and thats it.
butt kicker

Comment #118 - Posted by: MFowlerbjj at November 16, 2005 9:42 PM

Wow! Looks like I missed a hell of a workout. Greg A....Outstanding! All things considered, our ERT team had a mock incident training. A hostage scenario at QVC in West Chester, PA. One of their satellite buildings. In an absolute downpour! 5 hours out in the driving rain, mid 40s. Not quite sure, but I think I added 8-10 pounds of weight with all of the added water on top of the usual 45+ pounds of gear and weapons. Thank you Coach and CrossFit!! These WODs really help me "breeze" thru those tactical excercises.

Comment #119 - Posted by: Ted Cam at November 16, 2005 10:42 PM

Group Moffett modified WOD:

1-mile run/sprint
35 box jumps
GHD situps x 35 reps
45 pullups/jump pullups
35 wall balls
35lb dumbell walking lunge 120ft
35lb dumbell hang squat clean x 35 reps
35 dips

Total time: 27:52:51

Comment #120 - Posted by: Adrian D at November 16, 2005 10:56 PM

2.5 min hard heavybag work
22" box jumps
home devised GHD
45 karate belt pullups
Knees to Elbows (instead of slam ball)
walking lunge as Rxed
HSC as Rxed
dips on parallel bars with 20lbs added


KTE were not hard enough. They were slow because my grip was fried from the rope pull ups. It gave me too much of a break. Maybe next time I will mix in thrusters every 5 reps for more of a metabolic burn (such as 5 KTE, then 5 twenty lb db thrusters).

Comment #121 - Posted by: J Jones at November 16, 2005 11:41 PM


Comment #122 - Posted by: Paul Peterson at November 17, 2005 12:12 AM

Team Baghdad:

sub'd wall ball for slam ball, inc s-ups f/ ghd, & 45 t'wl pu for rp clmb.

SSG Rose 21:25
SSG Ramsey 31:14

Comment #123 - Posted by: jan jeffrey at November 17, 2005 12:38 AM

Finally got to post- used above subs except that the VersaClimber was 350' instead of 300'- 35's of everything throughout the workout is easier for a Neanderthal to remember.

Time; 15:44, then 5 min of projectile vomiting.

Comment #124 - Posted by: Cates at November 17, 2005 1:05 AM

subed tabata something else

chin - 11,11,11,11,6,10,8,8 = 78

push - 15,15,15,12,12,12,10,10 = 101

sit- 14 x 8 = 112

squat 21 x 8 = 168

total 459

Comment #125 - Posted by: Jerry Hill at November 17, 2005 5:01 AM

as perscribe:
Biked outside FROZE?
Only did one ascent on Rope:


Comment #126 - Posted by: Rod Wright at November 17, 2005 5:14 AM

Did 30% of this one a day late too...
3 min. on an exercise bike (all that's available at the Y)
12 box jumps on a 20" bench
12 situps half-range with a Smith machine/bench combo
15 half-range pullups on a rope slung over the pullup bar (big weak spot!)
20 reps slam ball, 5 kg ball
15 lb db walking lunge, 40 ft
15 lb db hang squat clean, 12 reps
35 bench dips

Comment #127 - Posted by: tirzahrene at November 17, 2005 5:36 AM

24:30 with a couple subs:
hand-bike for bike
1-leg box jumps 10"
towel PU
Slam ball
50# leg ext
20# DB cleans
bar dips

Comment #128 - Posted by: Seb and Tracy at November 17, 2005 5:56 AM

31:13, 18 lb ball, used feet on rope.

Comment #129 - Posted by: StephenT at November 17, 2005 6:39 AM

Mile bike sprint
20 inch box jump X 35
subbed incline situps X35
subbed 45 pullups
subbed 12 lb ball X35
35 lb walking lunge 120 feet
subbed barbell squat clean, worked on form X35
subbed 35 dips

Time 31:00

Comment #130 - Posted by: sean at November 17, 2005 7:01 AM

New to this:
Mile bike sprint
20 inch box jump x 35
GHD situps x 35
Subbed 12 lb slam ball x 35
20 lb walking lunge 120 feet
20 lb Hang squat clean x 35
Subbed ope over pullup bar mock rope climbs x 35 (oops)
Subbed 35 dips

Time 28:50

Comment #131 - Posted by: Todd W at November 17, 2005 7:51 AM

As prescribed except for pull-up and dip subs.

120 ft of walking lunges w/ 35 dbs sucks.

Time 24:50

Comment #132 - Posted by: Collin H at November 17, 2005 8:43 AM

33 mins. once again hard time with the pull ups, did staggered towel pullups as a change. push jerk squats were very difficult, ended up doing reps of 3 and going up to 5 by the end of that set. Legs are sore today!

Comment #133 - Posted by: Franz at November 17, 2005 8:54 AM

Went better than expected. Subbed towel pullups for rope. Light leg assisted ring dips. Feel pretty good about this one.

Fun to get out on the bike for the first time in over a year, first ride I've seen on the WOD since I started a couple months ago. Ride was very cold, temps around freezing.

Comment #134 - Posted by: Baron at November 17, 2005 9:47 AM

Subbed 45 towel pu's for rope, 30# db's on the squats and did bar dips instead of rings.- 22:40

Comment #135 - Posted by: RonS at November 17, 2005 10:39 AM

Greg is a friggin' BEAST.

Comment #136 - Posted by: I II III at November 17, 2005 10:42 AM

30:30 with a few chea...I mean subs.
1 mile starionary bike @ 6/12 resistence
20 inch box jump x 35
GHD situps x 35
30 towel pu's, 15 regular pu's
40 lb db swings x 35 (should have used more lb's, this felt too easy)
35 lb walking lunge 4.5 x diagonal on squash court (turns out this is 170 feet)
db squat clean 10 x 35, 25 x 30
35 bar dips

Comment #137 - Posted by: Mike_h at November 17, 2005 10:44 AM

27:02 with a couple modifications. Used my 24" tire for the box jumps. And hit the same tire with a 16lb sledge hammer for the ball slams. Used my feet on the rope climbs too. Other than that as rx'd.

Comment #138 - Posted by: Kurtis Bowler at November 17, 2005 11:32 AM

Bike 1 mile sprint
35 box
35 lower back sit ups
150 towel pull downs (60lbs)
6k slam ball, 50 times
25lbs db squat cleans
30lbs walking lunge (120ft)
15 assisted dips (assisted with machine on 100lbs)

Looks weak i know, but recovering from rotator cuff inflamation. felt good.

Comment #139 - Posted by: zag at November 17, 2005 12:36 PM

oh yeah. 45 mins

Comment #140 - Posted by: zag at November 17, 2005 12:36 PM

subbed 50 decline bench sit ups for GHD sit ups
subbed 45 towel pull ups for rope climb
only had a 10lbs med ball so did 50 reps
30 lbs DBs for the lunges and hang squat clean
35 dips using power straps suspended from chin bar

Comment #141 - Posted by: Trevor at November 17, 2005 2:33 PM

I was just introduced to this site and the workout from my workout buddy and let me tell you, this is/was an awesome time! Bring them on!

Comment #142 - Posted by: Ben at November 17, 2005 3:21 PM


-Stationary bike on level 12 of 25
-GHD situps broken
-Subbed climbing a fire pole for the rope climb (and needed to use my legs)
-Subbed swinging a sledge hammer against the frozen ground for slam-ball
-Lunges broken
-Hang squat cleans broken
-Subbed regular dips for ring dips (need to buy some rings)

This was definately an assault on my manhood!

Comment #143 - Posted by: TR at November 17, 2005 4:07 PM


-Stationary bike
-Sub decline situps for GHD
-Towel pullups - 15 (didn't write down 3 ascents) - assisted - jump into
-12lb Slam Ball x 35
-Lunges - 60ft x 60ft
-Hang Squat Cleans - dying here. 35 dumbell x 17, 45lb bar x 18
-35 regular assisted dips - broken - 15x10x10x5

So, basically I'm dying even though subbing easier, cheating, assisting, and all-around wimpifying the workout.

CF is kicking my ass. Does it ever get better?

Comment #144 - Posted by: dm at November 17, 2005 5:06 PM

40:00 but there is a good reason why and a funny one at that. So, I work out first thing in the morning and could not wait to attack this wod. I tore through the list, improvising GHDs with two benches, 45 towel pullups and then the lunges came up - 3x120 foot walking lunges, the first half of which I used 25# but had to drop to 20# thinking I would never get through them all. Stuck with the 20# dbs for HSCs and then proceeded to work 3xdip prescription given I was doing regular dips but was cut off by my 40 minute limit at 75.

Do you see the problem? Way too many walking lunges. Yes, I watched the video. Yes, I have even been to CFHQ and stood in that very lot where Greg did his walking lunges. Yes, I am tired and stressed and my glutes will be killing me tomorrow. I am praying for an upper body wod.

Comment #145 - Posted by: Norma at November 17, 2005 5:07 PM

Time: an unflattering 49:06

-Ran 1 mile 7:07 (PR)
-35 16" box jumps
-45 pull-ups
-35 KTE
-35 Sit-ups
-35lb lunges 120'
-35 Hang squat cleans w/Bar@75lbs
-60 Dips

Felt like running instead of biking. No GHD at the gym. Sit-ups after KTE killed my time. Struggled with form on DB cleans so I just used a bar. Didn't have time to do 105 dips.

Comment #146 - Posted by: A.M. at November 17, 2005 5:13 PM

Substituted 45 towel-pull-ups on the rings for the rope climb.

Joe- 25:12 as Rxd

Dave- 35:53 (22 GHD & then moved to regular sit-ups for remaining 13, assisted dips, and jumping/kip pull-ups [like from the video])

Comment #147 - Posted by: Joe M. at November 17, 2005 5:28 PM

31:03 as rx'd

I have to use my feet on the rope, and even then I'm bad. Tossed a 20 lb dumbbell instead of a dball.

Comment #148 - Posted by: Paul Si at November 17, 2005 8:28 PM

35 pull ups and dips.
35 swings w/ 40lb DB, unbroken.
Anytime I'm w/in 10 min of Greg A., it's a good day.

Now I know what OMFG really means.

Comment #149 - Posted by: Ron N. at November 17, 2005 9:02 PM

For time:
Bike sprint, 1.6 k
20 inch Box jump, 35 reps
Sub: Sit-ups, incline bench - max angle 35 reps
Sub: 50 pull-ups
Sub: 50lb Dumbell swings, 35 reps
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Sub: Dip station dips, 50 reps

T = 25:05

Comment #150 - Posted by: C_Mel at November 18, 2005 7:50 AM

a day off on this one...I had to do an edited version of Wednesday's workout, replacing the rope climb with 35 pull ups and losing the slam ball altogether.

even with those edits, 25:47

Comment #151 - Posted by: robarnum at November 18, 2005 9:27 AM

31:59 used legs on rope otherwise right on.

Comment #152 - Posted by: Chrispy at November 18, 2005 4:36 PM

Wt 200lbs

Substitued 2 min jump rope for bike
17" BOX 35 broken reps
35 GHD situps
Towel pullups 5/4/4
25lb medicine ball overheads
35lb db walking lunge for 120'
35lb db hang squat cleans 10/10/5
regular dips 20

Still battling lower back spasms

Comment #153 - Posted by: TomC at November 18, 2005 6:52 PM

Skipped this work out and made it a rest day, with two heavy training days coming up Thurs and Fri.

Comment #154 - Posted by: pwoodruff at November 18, 2005 7:24 PM

done on 18/11/05

31:07 (with subs)

1200m run (sub for bike)
35 box jumps
35 GHD situp
45 pullups (subbed for 3 ascent rope climb)
35 30# db swing (subbed for slam ball)
60 70# barbell lunges (30 each leg) (for 120 ft lunge)
35 70# barbell hang squat clean
35 105 bar dips

I enjoyed this one a lot


Comment #155 - Posted by: Baz at November 19, 2005 1:59 AM

that was only 105 bar dips, not 35*105 as I have written above (that would just be silly)


Comment #156 - Posted by: Baz at November 19, 2005 2:02 AM

Talissa: 26:30 bike on level 5 resistance, 35 box jumps, 35 GHD, subbed 45 PU's, slam ball 15lb, lunges 10 w/ 35lb DB the rest with 25lb, HSC w/ 25lb DB, subbed 70 reg dips

Thayer: 33:05 bike on level 5, 35 box jumps, 35 GHD, subbed 45 PU's, slam ball 15lb, lunges 12lb DB, HCS w/ 15lb DB, subbed 70 reg dips

Comment #157 - Posted by: Dublin Girls at November 19, 2005 10:22 AM

Great wod! Subbed 45 pull-ups for ropes.

Comment #158 - Posted by: Monte at November 21, 2005 11:31 AM


Excellent for being a fat f***. My last bike sprint time was about 3 minutes, so whether that is slow or fast I hit it even faster this time for 3 minutes (no gauge on the bike available). After the box jumps, did them depth style by setting up two benches for the jumps, I felt like doodoo. The sit ups didn't give me enough time for the box jumps to settle so dizziness set in. Didn't mind the dizziness and trooped onto pullups since there is no access to a rope (45 reps). Instead of slam ball, because I broke our first medicine ball that way, I did sledgehammers with a tire. Grabbed a sledge off one of the engine trucks and mutilated one of my spare dragging tires. The lunges hurt my grip mostly as did going right into the cleans. Have no ring dips or dips bars any more so we made a makeshift platform to rest my parallettes on to still do dips.

Good workout.

Comment #159 - Posted by: xkawikax at November 21, 2005 4:24 PM

Finally got to this. Subbed 35 burpees for bike sprint. 22.5" box. GHD over small table with feet under stairs (seemed to work surprisingly well). 45 towel pull-ups. Slamball into a rugby goal post pad on grass. Lunges with 17kg in each hand held in a loop of rope (only have one small bar). Then some time to shift plates to said bar to do bar hang squat clean with 40kg. 105 bar dips to finish and boy were the last 20 or so ordinary. 30:10.

Comment #160 - Posted by: John B at November 21, 2005 9:45 PM

I thought "death of the 35 cuts" seemed an appropriate nickname for this btw.

Comment #161 - Posted by: John B at November 21, 2005 9:46 PM

Finally to this one:

2 min jump rope
35 box jumps
35 V-ups
45 towel pullups
35 slam ball w/ 14-15lb medicine ball (didn't bounce it, slammed onto pad on floor)
40 lunges with 20 and 25lb db (didn't have 2 of the same)
45 lb bar hang squat clean
105 dips (sets of 10)

Total time: 28:30 (dips took over 9 mins alone)

Comment #162 - Posted by: emily h. at November 22, 2005 12:59 PM

No time for 1 mile-I rode 3 miles untimed...
Had to set up equipment as I went from one excercise to the next-hurting my time. Great Job everyone, impressive times.

Comment #163 - Posted by: P3po at November 22, 2005 3:02 PM

And I sub'd 35 lunges(each leg) for the 120footer.

Comment #164 - Posted by: P3po at November 22, 2005 3:03 PM

35 min+
Bike sprint, 1 mile 1:39
20 inch Box jump, 35 reps
high incline sit-up, 35 reps
35 towel pull ups + 6 regular (took long time)
35 Slam-ball, 16 pound ball
35 pound Dumbbell walking lunge, 40 steps
35 pound Dumbbell hang squat clean, 35 reps
dips 70 reps

Comment #165 - Posted by: johnmcc at November 25, 2005 8:51 PM
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