If any of you haven't done this work out before, fear it. Fear it...

[BOC] Don't fear the reaper...[/BOC]

I barely beat 30 minutes last time with a 12lb ball and I don't think I did the double-unders. Tomorrow it's all out with a 20# ball. Thanks Pierre Auge for posting the instructions!

Quick question, what is a "jumping" pull-up?
Thanks in advance!

A jumping pullup is where you jump into the pullup, effectively aiding the movement and making it more of a full-body effort (as it reqires the same power-output, only spread all the way to your toes)

Even Chuck Norris wishes he was Irish!

Happy Saint Patrick's Day!... Tomorrow is going to hurt!

this work out was made to torture all the people who are going out drinking tonight.

OH crap....shouldnt have looked at the workout since I am sauced on Guiness rtight now....I think I just threw up in my mouth....this is something to fear....fear.....I should have known getting St Pattys Day off was a blessing in desguise.....ugh...

At least I know DJ will feel my pain as well

ohmygodohmygodohmygodohmygodohmygod excited but fearful lol

And to save anyone asking: a sub for 1 pood is a 35lb dumbell.

Cheat tip: spread the knees to elbows throughout the WoD (but don't tell Coach :)).

Comment #2 - This WOD needs more cowbell. Explore the space.

Mike OD- Arrrrggghhhh!!!!! Tabata Irish car bombs!

Every one should turn their TV to the History Channel and view some knowledge pertaining to how this country was built into what it is today. Erin go Braugh!

Tomorrow is really going to suck!

I have a fever, and the only Rx'd is more cowbell!

no matter how many time I hit the refresh button....the workout is not changing....damnit...I am practicing tonight with the knees to elbows...and head in toilet...

What about a sub for wall ball shots? There's no place in my gym to do them.

Was at a st patty's day party, called a friend to check saturday,s WOD when she told me what it was, I put down my beer and came home. This WOD should be called Chuck Norris, because only he can scare a person that bad.

This work out is a piece of cake. And you right we need more cowbell.

I'm superstar record producer Bruce Dickinson. The cock of the walk. More cowbell!

only have a 1.5 pood kettlebell...sucks for me.

Get some. Go again.

Holy Crap gonna do this one tomorrow night or Sunday if I have the guts

Todays w/o Jerks
135
185
195
205
215
220 PR
225 PR
f/b
one arm neg pullups x8,8,8,8
supersetted with one arm pushups x10,10,10,10
f/b
handstand balance practice 15 min total

knees to elbows?? Can some one explain the slide show was not working. Thanks

LOL, I second the motion to nickname this workout "Chuck Norris". On my workout blog I nicknamed it "Death" but since death fears Chuck Norris, I think that is a better name.

We can't name this WOD "Chuck Norris". Everyone knows that the Chuck Norris WOD is 500 roundhouse kicks for time!!!

I am more hungover from looking at the WOD then the 1000 beers I drank tonight. I pray I don`t wake up tomorrow, I pray!!!!!!
amen

Milla,

Knees to elbows is a hanging bar move, very similar to abdominal "hanging knee up" workouts, just with a bit more motion. Hang from a chin bar with a reverse grip (palms towards you), shoulder width apart, bring the knees up as though you were going to somersault through the arms and behind you. When you get to the halfway point, spread the knees and touch them to the outside of your elbows. Come down and keep going till you finish the reps or pass out.... I have started out doing these as knee ups with more crunch at the top until I could handle them and get the entire motion down pat. Have fun...hahaha

Anyone have a suggestion for a burpee substitute? They aggravate my lower back, especially when I'm fatigued. And you know that IF I make it that far in the workout I will be fatigued.

20k mountain bike with 20kg rucksack - 1.2k swim (without the rucksack) - 10k mountain bike with 20kg rucksack
fearing this wod...result tba as my thighs are munted post bike sets

CrossFit San Diego, welcome aboard, now GET SOME! Lookin' good, congrats on a sweeeeeet lookin' set up!

Parker, #16,
From FAQ: "The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different."

There isn't a place in my gym where I can hit a wall target but I do have a 20# ball and the ceilings are tall so I just throw it straight up.

What a great (note the sarcasm) great workout after St. Paddies. I think I will be taking a day off. Pukie is all ready calling my name.

this workout needs a name. I was thinking maybe...KATRINA

CrossFit SD is looking great. Glad to see everybody at the grand opening. Especially Coach and Greg.

I think Coach is trying to kill me.

george #32, I believe it was affectionately named 'Filthy Fifties' the last time it came up. Boy, it was ugly.

We're on duty tomorrow and I hope we don't catch an alarm right after the workout. Good luck everyone.

Wow...this ought to be fun!! Good thing I worked a DUI Check point tonight, instead of tipping back a few pints of guiness. Well see how this "Filthy Fifty" goes later on today.

Waikele Fire...Howzit Bra!?! If you guys do catch an alarm after the WOD, at least you'll have your Scott Airpacks filling your lungs back up and you won't end up sweating too much in your turn out gear because you'll already have paid that toll. Be safe! Aloha, from the East Coast!

I'm so glad I decided to only have 3 beers tonight. I feel really bad for those of you that will be doing this hungover.

Anyway, had to do some subs as usual, but I think I got the full wod.

42:20

Got creative on the knees to elbows, and the wall ball shots, but I don't think I cheated them. The Burpees did me in, I could hardly push myself up the last 10, fortunately the double unders aren't that hard for me. Thanks again CF, my hands are shaking and it's been 10 minutes since I stopped. phew!

this may be a stupid question but we split this up right into 5 sets?

I liked "50 strokes of death" for this one (reminiscent of "3 bars of death" for the almost as unpleasant Linda).

Why do you think that Mike? Just work through them one by one (with the possible exception of knees to elbows). If you try doing this five times, you'll meet Uncle Rhabdo.

Mike

You split each exercise up as much or as little as you like. The guiding principle being to get the whole thing done as quickly as possible. (with perfect form of course!)

42:15 min

subs include-
1.kipping pullups instead of jumping
2.25lb dumbell for KB
3. knee raises instead of KTE
4.45lb BB thruster in palce of wall ball
5.100 singles for skips

21:00 flat, 22:20 last time
bwt - 156

35:20

but didn't complete the whole thing. So fatigued by the burpees that I couldn't even jump more than 6 inches off the floor. Made it through 15 burpees and had to call for a stretcher. Maybe next time.

As designated...28:50.81

Going Wallball-Burpee-Double Under to close it out is truly, truly evil.

bw= 141 lbs
30:33(38:06 last time)
Killed by the burpees again!

You're crazy. I like you....but ..you're crazy..
I've been doing the WODs for about three weeks now and I feel fantabulous. Myself and Pukie met my first workout....good times. I'm trying to spread the CrossFit word and introduce everyone to my new "friends". I love this sh*t! I see that today's WOD is a new attempt at making grown ass men cry like little children. I have no fear of the workout, just the after effects. I can't wait to brutalize myself after work today!

Subbed jumps for DU. otherwise as rx'd.

26:11

WOD "Chuck Norris" (I am not worthy to even say the name)

Subbed jumping rope pull for pull ups (alternating top hand every 5 reps)
40# DB swing
KTE using rope
DB push press w/40# DB's for BB push press
Straight legged DL with 40# DB's for Back Hypers
only 25 Burpees and 25 DU's (hallucinating, though I saw the guy puking his guts out hiding around the corner and he looked like me)

BWT=274

48:58 @ 152 bpm avg.

50:15 subbed 45 lbs sumo dead lift high pulls for double unders

Congratulations #50 commenter NSB.. on a day where everything is 50s your comment #is POETIC
as for me...28:29 with subs..I put this one off as long as I could just glad this is a Sat. day off for me!

PS maybe from now on the 11th set of this nightmare could be trying to log on as commenter #50.

My cats ill, so couldnt get in the garden ( back door locked on vets instructions)

had to sub an 18 inch front wall for the jumps, then back up to the reserve pull up bar upstairs and a 10kg thruster for the wall ball ( it felt as bad) 50 single double unders.

My wife helped by saying "your not leaving that bar there are you?" so includes running up and down stairs and packing equipment away.

managed to hit my chin with the bar on the Push press, and bit my tongue. Finished the workout looking like a recently fed vampire

28.40

..or maybe 50 is the number of times you feel like honking during this workout...

3 stair jumping for 22ins.
subbed 4:1 regular skips (200)
Otherwise as Rx'd

33:17, last time 42something.

Thanks Coach and Lauren.
Have a great day everyone!

This WOD scares me. So, I worked on my C&J, did some clean grip jump shrugs, and then I did Helen (19:30)

43:28, as rx'd. Wall ball weighs 18 lb.
I was at 27 mins and change w/ only burpees and double unders to go. I hate burpees. In honor of this workout, I have provided a multiple choice exam for finishers.

After this workout, my __________ is/are killing me.
(a) legs
(b) arms
(c) f%$@#ing lungs!
(d) all of the above
(e) null set (this is required somewhere on every standardized test.)
(f) Chuck Norris (no explanation nnecessary)

Kick mine! BTW, I did it outside in 29 deg clear weather. Oooof. Who likes sucking coooold air into their lungs, or trying to!!!
Happy to say that after WOD was posted I got excited and made my homemade medicine ball last night. Old basketball filled with sand and wrapped in duct tape. I don't know how much it weighs. Felt like I was doing WB with the moon! Lots of broken sets as I performed CPR on myself. But I finished it all! 59min! (sub 30lb DB fo KB and PP. Go 50's! Now I lay me down to sleep... Dave G

53:49 w/ following subs:

1) 35# DB for KB
2) Knees to Nipples for Knees to Elbows
3) 100 Single Unders for 50 Double Unders
4) 20# DB in each hand for 20# Wall Ball Shots

Other than that, everything else exactly as Rx'd! Ha!

As for names, my votes are as follows:
1) Katrina-Rita (sounds kind of like a drink you could puke after doing this)
2) Death
3) More Cowbell (I like the BOC "Reaper" reference)

29 Jan 06...71 Minutes
Today...57 Minutes
-single unders
-poor on jumping pull-up / elbows-knees / burpee

36:08 no back extensions, 200 single unders. I couldn't jump high enough to do a double. My time includes crawling to the stopwatch and fumbling with the button.

I looked up the last time I did this workout. In very tired looking scribble I wrote "Do half next time!"

pukie is an ass...

44:30

Almost 7 min better than last time.

dude, it looks like they are floating on that bar.

sub'd:
35lb DB for KB swing
15lb wallball for 20lb, heaviest I could find.
Burpees with pushup, but no jump or clap
150 single-unders for 50 doubleunders

44:31

that got progressively harder. although I love jumping pullups, I thought of quitting after just 5 knees-to-elbows. My stomach is still smarting from those GHD Situps from Wednesday's WOD, so these were killers.

>1 hour
DNF

Made it to the wall ball shots and gave up. Same result as last time.

50 24"box jumps-2.37.77
50 jumping pullups-4.52.32
50 1pood kb swings-2.32.16
50 walking lunge steps-2.06.05
50 kte's-3.22.64
50 push press 45# bar-2.51.80
50 back exts.-1.46.40
50 wall ball shot 20#-3.54.89
50 burpees-6.01.63
50 double unders-3.45.27
total=33.50.93
over a 4 minute improvement. knew what was going to happen this time around..

Great work, Denny!

26:46

subbed 20 lb. DB thrusters for wall ball,burpees with push and a hop(would not classify as a jump)

whole shift loved this one-esp. after a Firehouse weekend breakfast:)

Am curious... for the Hawaii gang meeting at Kapiolani park: How are you going to do this workout at the little workout station there? kb swing? wall ball? back ext?

It is my theory that this workout was created by the devil because he hates people and wants them to die. I thought that I might actually perish during the burpees, but I managed to catch a second wind.
Sbstitutions:
Subd 18" box jump for double unders
8kg wall ball (Heaviest they had)
1.5 pood kettlebell.
36:36

Aww F&%#K this is gonna hurt

Someone clue me in on the cowbell reference, please.

bodyweight 89,7 kg, before the wod, after atleast 2 kg sweat lighter
last time 48 min, now 32:29 min. I'm happy.

sub:
15"box, 18 kg dumbell swing, stepping lunge, 25 kg push press, 25 kg thrusters for wallball, hop and jump instead af the double inders, can't skip rope in my home-gym-attic, too crowded

Dan 36:43 in reverse don't sure whats harder, du's still suck
Gregg 31:31
Casey 35:33 in reverse

23 minutes but only did 25 knees to elbows and subsituted the rest of kneess and elbows with double crunches

thanks for the compliment John M.

Finally tried my first offical WOD. OUCH.
I tried about 4 weeks ago but my lower back and shoulders were in such bad shape I couldn't do anything as a beat up 45 yo. So I focused on the CF warm-up and a bunch of core exercise (planks, etc.)Plus I practiced some of the exercises for range of motion etc.
Substitutions:
BJ with 18" box
KS with 30# DB
K to E using a box to start (no jumping, just not fully extended) broken sets througout the whole routine
Subs 20# thrusters for WB
Subs singles for doubles

55 minutes (first time since high school doing burpees just killed me).

I thought I was in halfway decent shape, not. I'm hooked.

Am I the lucky 78th comment? 35:10. Tough one.

I'm not suppose to train today since I plan a huge ice climbing day tomorrow but man this WOD!!!
I'm not sure I will resist, the pain is calling me. That gotta hurt!

WOD as rx,d, then went back and did the last 25 burpees with my wife, have not done a burpee since off season football @ the U of A, that was so long ago that back then they were called squat thrust.
time 56:49 bw:355

Since we seem to want to name this WOD, here are my votes:

The Nifty Fifty
The Nifty, but Swifty Kick In the Ass Fifty
or
Walker Texas Ranger

28:34 - Mods: 44# single hand kb swings (25 each) for the 36# swings, 25# sandbag vertical throws to apartment ceiling (butt to ankles depth) for wall ball, burpees with pushup, jump and clap and tuck jumps for doubleunders.

30:53
Subbed 45lb thrusters for wall ball

I was amazed to find out that some of the sets I thought would be easy were the most painful. For example I knew the Burbees and wallball/thrusters would be painful but I had no idea that the knee to elbows and the back extension in such high volume would be so hard.

ouch.

bw:190

17min as rx'd sort of! used 50lb bar for push press to make up the weight for using a 16lb. ball for wall ball. ... I made sure to wear my pukie shirt for this one! word son! and as for a name for this particular wod, how about "Putrina", pukies big sister!

oh yeah, and subbed 100 skips for the double unders.

#84
that is sick...so you averaged 90 seconds per set of 50 reps? wow, those are some fast knee to elbows and really fast burpees.

32:35 as rx'd

40:50

sub 150 single jump rope + 50 squats for double unders

thanks....
it helps having NO ONE in the gym to get in your way!, I did the workout in the order it was provided, and was able to group the equipment I needed in the fitness room... plus the rest day and having an 8 month pregnant wife not allow me to get too crazy last night even though I'm Irish helped out as well...

51:25
my assessment in 50 words of course: impressed (dirty word) hot mother/daughter with (dirty word) box jumps, had to substitute (dirty word)35lbs dumbbell swings no kettleballs, split (dirty word)knees-to-chest into 2 sets thought I was going to fall on my (dirty word) head after 25, since my gym only has 10lbs medicine ball did 2 (dirty word) sets of 50

Last time
Box Jump 2:23.19 1:59
Jumping PU's 2:33.37 2:34
KB swings 35# db 4:05.86 5:09
Walking lunge 2:07.57 2:28
KTE 5:01.34 6:01
pp 1:39.95 1:45
BE 2:45.59 3:38
Wall ball 12# ball 4:15.32 4:58 Wasted 2 minutes looking for a place to do them. All my regular places were being used
Burpees 7::49.49 ( I hate these) 9:25
Double unders 3:18.24 5:23 Lost a minute after my rope broke, had to find a different one.

Total 35:59 43:20

Wall, Burpees and Double unders put together is very cruel.

45:49
20" box (all I have), otherwise as rx'ed.
Everything broken except lunges. Double unders were ugly. Definitely feeling my enforced hiatus from crossfit. Gassed much quicker than I used to.

44:29 as rx'ed with the exception of wall ball where I used a 6 kg medicine ball. When I did this in January I was at 53 minutes without burpees. By the way, why are they "burpees?" I thought a burpee was a 6 month old and the sleep deprieved parent the burpor; anyway, they sure are nasty. This, in my view, is the hardest CF workout, and my wholesale improvement is clear proof that something good is happening to my fitness. Thanks CF!

25:26 as RX'd

A few subs because of lack of equipment. No wall ball. What do you want in the middle of Iraq?

I think this WOD should be called the "Filthy Fifty." If I need to explain it then you haven't done it!

Love you guys!

-Dennis

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups- 1st 30-kipping
50 Kettlebell swings, 1 pood- 35# db
Walking Lunge, 50 steps
50 Knees to elbows- a lot of swinging
50 Push press, 45 pounds
50 Back extensions- good mornings @45#
50 Wall ball shots, 20 pound ball- 45# bb thrusters
50 Burpees
50 Double unders- 200 single unders

-39:52

OK too long winded for one 50 word entry. I spent quite a bit of time in transit between stations since I couldn't get everything close together but (dirty word)21 flat are you (dirty word)human OPT. I'm in awe. Got many strange looks I love those. Had a hard time shaking my post workout protein shake. This (dirty word) rocks

44:17 over 5min improvement.
this time 20lb ball, last time 15lb
this time spread KTE throughout, last time only did 15.

Subs:

35 lbs. DB for 1 pood KB

Justin - 29:18 (9+ minute improvement)
Russ - 30:12 (first time)

Bryce, I'll see you at 4pm for your go at this hahahaha...get some bro!

37:58 w/ subs, 4 minutes faster than last time.
jumps on bench around 20"
kb swings with 35# db
jumped into knees to elbows
back extensions on 45 degree
6# wall ball shots
50 jumps as high and as fast as I could in place of double unders

subbed 20 lb thrusters for wall ball
subbed 35 lb dumbbell for kettlebell

24:53

1:09
Sub'd KB swings with 35# DB's.
You people that did this in the 20-40 min range are full on machines!
You eat rockets for breakfast.

as rx'd 26:00, tuff wod to follow st. pats day!

34:18 Subs 20# DB thrusters and 3-1 single unders

Holy Crap, that was a treat.... 27'11" with 20# thrusters subbed for wall ball. By the time I got to burpees, the wheels fell off the wagon. They were not pretty to say the least. Double unders weren't gonna happen since I was in the spirit world so I did 150 regular skips. Afterwards I collapsed against the wall. A lady on the treadmill asked me if I wanted her to call 911...no joke...

56:45
Subbed 20" box, 12lb wall ball, 100 single unders

As Rx'd:
27:13

Done outside in the cold, lungs are burning. Once again burpees were the killer, by the end I was doing a kind of calf raise hop. Not pretty

Burgener Warm Up
51:18
Subbed 15lb bb for 1pood kb
Only got 10 knee to elbows
Push press broken into 25, 11, 14
Back extensions done on floor
Wall Ball subbed 10lb bb each hand thrusters
Burpees broken into 5, 10, 10, 10, 10, 5
Double Unders subbed to 100 single unders

Wow. I did the box jump on my bench, it took me a couple tries to get myself to commit to the jump but after getting the feeling for it I was going up and down no problem.

Great workout, fun!! Had to rest several times during it, but I feel great about an hour afterwards. :-)

30:30, improved from 37 mins+ last time. Subbed supermans for back extensions. Still can't do more than 5 double unders without tripping over my own feet.

I am now wallowing in my own crapulance. 35:ish, which is ~ 2 mins faster than last time. I'm tired/sore/physically and emotionally wrought. Happy St Baldric's day all you fire dogs out there.

Modifications: 21 inch box jump, 18# wall ball without the wall, 50# DB for Kettle, no jump rope so I did my best imitation of a double under.
Time: 41:48
I feel like a puddle of goo.

I love this workout. Boy, did I ever improve. For those who care, here's my previous attempt:

**50 Box jump, started on an 18" Weider bench, after number 15 I had heard enough cracking/tearing that I quit that approach, I moved to an 8" step, so I tripled the original 50 to 150 (counting the previous 15 reps at 18" as 30 reps) and finished up with 120 8" box jumps.
50 body rows
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Decline situps
50 Push press, 45 pounds
50 Good mornings, 1.5 pood KB (unbroken)
50 Thrusters, 1 pood KB held bottoms-up style
50 Burpees
200 jump rope reps (my rope doesn't double under well at all, so I 4x'd the reps)
54:07**

Today's workout:
150 Box jumps to 8" box (it's what I have, so I 3x the number to equilibrate the work)
[Then took a 2.5 minute very necessary bathroom break, d/t use of Nature's Platform (ie. full squat position, www.naturesplatform.com) and the lower-body focus of this workout, I left clock running! Sorry for those who think this is too much info!]
50 body rows
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Decline situps
50 Push press, 45 pounds
50 Back extensions (on my new machine, definitely harder than my previous good mornings, as these were broken 13-13-12-12 sets)
50 Thrusters, 1 pood KB held bottoms-up style
50 Burpees
200 jump rope reps (my rope doesn't double under well at all, so I 4x'd the reps)
50:13

4 minutes less, plus a 2.5' bathroom break! I don't know what to say. I knew this time would be significantly faster, I didn't expect it to be that much better!

Gotta love that Kool-Aid...

29.51 as RX'd

Then did 21-15-9 of:
95lb OHS
95lb SDHP
8.15

26:23
Subbed 2 x 15# clubbell swings for KB swings.
4 mins faster than last time.

34:00

sub 100 single jump rope for double unders

Olivia 44.17
MOdifications:
25lb kettlebell swings
25lb push press
12lb wall ball

46:00
1 pood KB for push presses, and 1 pood KB thrusters for WB shots.

Was wondering if I can just do 50 Jumping Pullup over a 24" box while swinging a KB in a back extension while bringing elbows to knees and landing into a lunge burpee push press with a double under......Isn't that what Kelly did??

My first posting. I will remember this embarassment.
32 min., but didn't complete. After looking at the WODs on video, I'm glad to see others hurt like I do. I need to push through like they do.

36 Box Jumps
35 Jumping PU
50 35lb. DB swings
38 Walking Lunge
20 Knees to elbows (thought I was going to break my neck)
35 Push Press
50 Back ext
40 45lb. Thrusters
20 Burpees (got very dizzie, had to sit)
150 Jump rope, couldn't do doubles

I will do better next time!

Frist time doing this,
Subbed 35 DB swings for Kettlebell swings
45lb thrusters for wall ball
120 single unders for double unders

Total time: 25:05
I'm toast...I love crossfit

yeah I was right that really F#$%in hurt. 42:50 as rx'd

The "Glassman 500"...28:28
About one minute faster than last time.
Box jumps,KB swings,Lunges,Push press and Double unders unbroken. All others broken as needed.

Oh and by the way those of you who did 30 min and under. Hats off to ya

47:03 as prescribed. Things can only get better.

47:31

compared to 74:00 last time, I'm happy.

As Rx'ed: 27:18 (PR)

Beat my old time by 3min.

40:06
45 lbs. thrusters for wall ball
our jump rope broke so we did 50 ski jumpers,
kte's took forever

I found this site a couple of weeks ago and was debating weather on not to try it. Everyday I would check the WOD and either out of fear or laziness I never started it. Well today was judgment day and I was right, it was fear!!! It was the hardest workout I've ever done. I'm not going to post my results out of sheer embarrassment!!! Who thought a burpee was that hard?!? As we speak, my body is rejecting me as its leader.

Did the Saint Patrick's Day chipper @Brand X today
(kilts required)

Pack (27:35)
100' Bear Crawl
1 rope climb
25 Shoulder presses 25# DBs
1 rope climb
25 box jumps
1 rope climb
25 KB swings 12kg
1 rope climb
25 flying squirrels
1 rope climb
25 knees to elbows (mmm maybe knees to chest.)
7 rope pull ups.
25 Hang snatch 35#

6 weeks into crossfit.

Easily the toughest WOD I've done yet.

33:56

subs
35# dumbell swings for kettlebells
150 single unders for 50 double unders
ridiculously pathetic burpees for real burpees

St. Patrick's Day Chipper @ Brand-X (kilts required; not a joke)

100' Bear Crawl
1 rope climb
35 box jumps
1 rope climb
35 HSPU
1 rope climb
35 KB swings (32kg KB used)
1 rope climb
35 flying squirels
1 rope climb
35 knees to elbows
1 rope climb
35 Hang snatch X 75lbs (left calve cramped up; subbed overhead squats)
1 rope climb

29:05

We then proceeded to go down to a little dirt path and do some highland games inspired competition:

shot put
kettlebell toss for distance
kettlebell overhead toss for height
caper toss (no success for anyone; "awww...")

it was raining last night and raining a bit when we headed down to the dirt path so everybody got stupid muddy. pictures to come!

This one is worthy of a name. I propose "The CrossFit 500".

First - San Diego CF, congratulations and good luck! Your web site is awesome too.

Now, for the pain:

Me - As Rx'd 33:47 An improvement though.

Lafawnda - 30:21 with mods but she did the reps, and with solid form.

Another great smoker. Thanks!

#127 Eric, stick with it and come to the light, this will put you in the best shape of your life.

29:15

23:13, 20 lbs dumbbell thrusters subbed for wall ball. everything was going fine until it came to the burpees :(

Total time: 24:21

Box jumps: 1:16
Jumping pull-ups: 0:49
Kettlebell swings: 1:41
Walking Lunges: 1:14
Knees to elbows: 4:35
Push press: 1:29
Back extensions: 2:29
Wall ball shots: 2:58
Burpees: 5:06
Double unders: 2:46

Rounds broken as follows:
Box jumps: 50
Jumping pull-ups: 50
Kettlebell swings: 50
Walking Lunges: 50
Knees to elbows: 10-3-3-4-3-2-4-4-4-4-3-4-2
Push press: 35-15
Back extensions: 20-12-12-6
Wall ball shots: 15-6-9-10-10
Burpees: 8-12-10-10-10
Double unders: 1-3-8-7-4-5-7-5-1-5-4

First time on this workout.

KTEs and DUs killed my time, though. Sets got split up pretty badly. Think technique on the KTE was the problem and coordination on the DUs.

About an hour and a quarter later did this:
21-15-9 reps of:
95# OHS
95# SDHP

Total time: 5:56

R1: 1:50, 1:26; total: 3:16
R2: 0:59, 0:54; total: 1:53
R3: 0:31, 0:17; total: 0:48

That was fun!!!

Legs and arms still a bit shot from the first workout, but still happy with performance. Looking forward to trying this one when i'm fresh.

Forgot to mention that the box jumps were only to a 20" box; don't have a 24" box yet.

Oops, got the 2nd workout info wrong. This is correct:

Total time: 5:39

R1: (no split) total: 1:50
R2: 1:26, 0:59; total: 2:25
R3: 0:54, 0:31; total: 1:25

Rounds broken as follows:
R1: 21, 13-8
R2: 11-4, 6-6-3
R3: 9, 5-4

46:30 with
35 lb db for kettlebell
45 lb stiff-legged DL for back extension
100 single-unders for double unders (I haven't skipped rope since Jimmy Carter; I was better at it than I expected)
My burpees were not something I want anyone to see. Pukie was on my back for reps 5-30 or so, and I could only get singles and doubles for a while. A second wind kicked in.
This was rough. But now I can take in a few hours of TV hoops with no guilt.
BTW: congrats to whoever built this site. Excellent functionality and ease.

This WOD brought to you by Guiness and Cornbeef n' cabbage.

Last time: 48:35, this time 31:53.
As modified, first time at home for this:
50 x jump (on 18" couch w/ 25lb plate)
50 x jumping pullups w/ homemade rings
50 x swings w/ 35lb plate
50 x lunge
50 x Knees to Elbows (ouch..that sucked)
50 x 45lb push press
50 x 65lb BB SLDLs
50 x 25lb plate throw (simulated wall ball with plate...good to test the hand eye coordination at this point in the workout)
50 x burpees (no pushups)
150 x single unders

Now trying to see straight...felt like I got hit by the wind from a Chuck Norris roundhouse from 500 ft away....as any closer would be deadly.

Team Pappas

Bill 44:47 Rx'd
Acacia (16) 47:26 15kg PP
Aimee (15) 48:23 .5kb 15kg PP 18"box
Kallista (12) 42:34 .5kb #25 PP 18"box
Stefan (10) 55:16 .5kb #25 PP 12"box

1 Round CFWU

26:40.0

Subbed:
30lb DB Thurster for wall-ball
50 buttkicker jumps for double unders
everything else as rx'd

(3 minutes better than last time)

1 Round CFWU

26:40.0

Subbed:
30lb DB Thruster for wall-ball
50 buttkicker jumps for double unders
everything else as rx'd

(3 minutes better than last time)

DJ my Irish brother...you better post a time! Feel my pain!

52 minutes. Subbed 35 lb dumbell for the kettleball and 40 lb thrusters for wall ball. This was not as bad as I expected. Sure my time is crap, and three hours after the workout I can still taste vomit, but when I first read it, I thought there was no way I'd finish it.

52.47

only completed 20 double unders

Well, that was a fresh slice of hell. 51 mins to be exact. Slower than last time but I did all the KTE on this go round. By the way, are Good Mornings with a 45# OLY bar an adequate sub for back extensions? That's what I did anyway. And Chuck Norris has never, not even once, puked.

48:30

Sub:
20lb Thruster for Wall Ball
35lb DB for Kettlebell
100 Singles for Double Unders
Spread KTE over the course of the workout

Go Senators!!!!

First time doing the "Chuck Norris". Only subs were these:

50 x 35lbs Dumbell Swings (no Kettlebells at gym)
15 x Knees to Elbows (the remaining 35 reps were really just Knee Raises or as close to elbows as I could get)
50 x 15lbs Wall Ball Shots (no 20lbs at gym)
120 x Jumping Arm Rotations (no jump rope at gym and I suck at it anyway...thought this was a really good sub though)

Time was 37:23.

Met Mr Pukie right at the end. I was trying to fight him off hard during burpees. I hate beer! Well, no, not really.

How do you perform a Double Under...I can't get the video to run. Can someone please describe to me so I can get the FULL effect of this lovely WOD?

34 minutes, sub'd 35 db for 1 pood kb

the burpees were a KILLER!!!

mike, a double under is getting the skipping rope to do 2 rotations in one jump.

if chuck norris had a fast food restaurant and workouts were like food this would be on his dollar menu but for us mortals this one was insane
total time: 53:20 that is with breaking up burpees and kte's throughout workout

29:50---Thank you Ted Socha

8 minutes faster than last time.
1.5 pood kettlebell
This one does deserve a name!!

Thought I was going to die doing those burpees. You people are killing me. KILLING me!

Started 12 week "Hatch" squat program today

Back
245 for 10
285 for 8
305 for 6
325 for 4

Front
175 for 5
205 for 3 more sets of 5

Shortly after, did "Fran" from March 6
5:20
All thrusters unbroken, pull-ups broken as usual

Steveo

28:11
with some modifications:
20 lb DB for kettlebell swings, 150 singles for double unders. No PU with the burpees.

38:14
5 min slower than last time ;^(
Mods: 18" bench jump, 8' wall ball target; KTEs with ab slings to save my shoulder.

37 minutes. Will be less than 30 next time around.

38 minutes 28 seconds

subs:
30# dumbell swings for kettlebells
45lb BB thruster in palce of wall ball
100 singles for skips

as rx'd 26:17
sinister

34:54
Subbed seated calf raises with 90 lbs. for the double unders - did 20 and both calves cramped! guess those box jumps and walking lunges did more damage than I realized.

Burpees........suck.

as rx'd 26:17
sinister

as rx'd 26:17
sinister

"Chuck's Chipper"

45:55 as rx'd

1:10

BWT=212 lbs

Subbed 80lbs assisted Gravitron PUs for jumping PUs and 15lb ball for the WBs. Contrary to the other times I've done this, when I normally crapped out at 25 burpees, I made it through 35 burpees and 30 DUs today.

This workout kicks ass....specifically my ass.

50 mins at iron sport gym.

Had to modify to fit my garage gym.
Subbed 18 inch chair for 24 inch box
30 lb dumbell for 1 pood KB
45 lb thrusters for wall balls
250 single jumps for 50 DU's

All else as Rx'd
43:12
First try, pretty satisfied, does Pukie have a cousin named Faintie?

50 minutes... way more time than last go round but actually came close to doing as rx'd... did twice what I did last time
50 box jumps
48 regular pull ups w/ 50 lb gravitron
50 kettle bell swings w/ 35 lb dumbbell
50 walking lunges
8 knees to elbows/ 42 knees to elbows
50 push press w/ 45 lb bar
50 back extensions
50 squat thrusts
skip rope 88 times... no double unders, tried a couple times and just missed... no lift at all in legs
oh and 50 wall balls w/ 18 lb ball before that
I have come so far since the last time this was the wod, and I have so far to go but this is just so freakin great and I respect the architects of this Crossfit concept and owe you a lot .... thanks from the bottom of my soul
HOOAH!!!!

Great name for this WOD is "Spanky" coz it spanked by ass.

This was wicked! I think a good name would be "Fearsome 50" or maybe even better "Fearsome 500"

Ugghhhhh.... What happened last night?

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

WOD :28::59(sub 20lb thrusters for wallball)

Took my time and didn't push too hard on my knee today. Still really mothering it. It felt fine before and during, but now is killing me.

My St. Patty's Day started off w/a lunch that turned into a 6 hour Guinness onslaught. At the end of lunch I shifted gears for dinner... more Guinness and Jamison till 3. WTF was I thinking. I did manage to stay out of fights this year. Chose instead to save my strength for today's WOD and the girls at the bar. I think I was the only Little League coach today who didn't take his sun glasses off all day. What hell are they doing scheduling a game at 0830 the day after St. Patty's Day? Anyways...Mike OD, I feel your pain bro and am still reeling from it! It feels good to be alive! Arrrggghhhh!!!!!

Get some, Go again!

Forgot what a bear this is. No subs, full ROM. 10ft. wallball target. Elbows locked out on the KTEs. BTW=150.

35:16.

My abs WERE still sore from the GHD situps last week. Not looking forward to tomorrow's update to that condition.

Soundtrack: High On Fire.

-D.

Have to be honest... I just realized I didn't do the Knees-to-Elbows. I'll double up on them later to make up. Damn that fog in my mind today. Tack a minute or two to my time. Figures I would forget to do the easiest exercise and not the Burpees. UGGhhhhh!

Subbed 20 lb Dumb Bell Thrusters for wall ball shots and 200 single jumps for 50 double unders.

All sets broken in 23:48:35

This workout is a gut check for sure and how convenient it is that it be the day after St. Patricks Day. By far one of the hardest 40 minutes of training to date.

Day 4 of XFit...

32:42
w/ following mods:
35lb. dumbbell for kettlebell
Only did 20 KTE's
Back extensions on plyo ball (didn't work very well)
8lb. ball for wallball shots (all they had)
100 single unders for doubles

Took 6 minute break then completed the final KTE's for a total time of 42:00

57 minutes

Swings with 35lb DB
Wallball with 12lb ball
Did single unders

35:58

sub'd 40 lb dbl swings for kettlebell swings.
sub'd thrusters with pair of 20 lb dbls for wall ball.
sub'd 200 rope jumps for 50 double unders.

Everything else as Rx'd.

37 minutes as prescribed....nasty having the Burpees at the end. Around the 36th one, I tasted my spleen!

Great workout.

26:26
Subbed 40lb thrusters for wallball otherwise as rx'd. Ass kicking workout.

28:45 (PR by over 2 minutes)

Mods: .75 pood kettleball, 25# push-press, 10# wall-ball, 2x regular jump ropes for double unders.

CFWU x 3
BW = 224

33:33 (Last time 43:30)

During the burpees, Pukie tried to get me to yell out "Erin Go Bragh" or something that sounds very similar when your head is in the trash can. But I held it down and fought him off. ;-)

Ooops....forgot to add my only modification: 200 singles for the 50 double-unders

43:50

I think my left testicle got twisted during my 32nd burpee. Luckly the 43rd double under straightened everything out.

25:07 w/ subs

Minor inner thigh strain, so I had to modify the box jump and knee-to-elbows accordingly. Other subs due to limited equipment.

50 of each of the following:
Box step-up w/ 20" bench
Jumping pull-ups as rx'd
35# DB swings (unbroken!)
Walking lunge as rx'd
Situps
2x25# DB push presses
Back extensions as rx'd
1x20# DB thrusters
Burpees as rx'd
200 single unders (only 2 sets!)

~30:00

I lost count on most exercises...still got 50 plus or minus 5. I didn't have the energy/coordination for the double unders so I managed 120 singles.

39:05 with following mods:
40# DB instead of KB
36 Knees2Elbows (ouch ouch ouch)
40# pushpress
10# wallball (heaviest medicineball available)

56:34 last time
50:32 this time

Shaving 6 minutes off my time while upping some of the load feels really good!!

Subs were:
* Lat pull downs for jumping p/ups since my doorway chinning bar is only about 8 inaches higher than I am tall
* Sit ups for KTE
* Good mornings for back extension

18" fire pit this time
15" pool deck last time

The burpees were killer...
40 push ups / 10 burpees last time
10 burpees / 35 push-ups / 5 burpees this time

28:41 AS RX'D

62 min i guess thats not that bad for the end of a weeks workouts on my first week!

48:25

For time:
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35 pounds
Walking Lunge, 50 steps
25 Hanging leg raises
25 Leg raises
50 Push press, 47 pounds
50 Back extensions
25 Dumbbell thrusters, 23 pounds to 9" step stool
25 Dumbbell thrusters, 23 pounds to 17" seat
50 Burpees
50 Jumping jacks

Well I hope I didnt shame myself or the crossfit gang......I am still trying to figure out whether my gym is worthy enough for crossfit ciruits.
Very discouraging trying to go in with a plan and not have everything at hand. I did my best for what I had. In 30 minutes:
I did uhhh no box jumps, double unders, nor wall ball slots.
However I did do:
10 jumping pullups or atleast what I think was a jumping pullup
25lb db in replace of kettlebell-50 reps
Walking lunges-50 steps
30 knees to elbows uh oh my god never done those before
40lb -only 15 reps,push press (no spotter + bum elbow)
50 b/extensions
15 burpees..........that was interesting
Well tomorrow I hope to have a better day........... :(

1:05...used 55-lb db for kettlebell swings and did 200 single unders. compares to 58 mins last time w/o jump rope and 1:02 prior to that. hr max 164, hr avg 140. face was purple. loved it.

1:05...used 55-lb db for kettlebell swings and did 200 single unders. compares to 58 mins last time w/o jump rope and 1:02 prior to that. hr max 164, hr avg 140. face was purple. loved it.

(I'm posting this for my benefit for future ref. Please let me know if this is not appropriate or not the right place to do this. Thanks.)

Modified: 35:00 (this is week 2)
20 Box jump, 24 inch retaining wall in backyard (increase number of jumps next time)
20 Jumping pull-ups, off edge of roof (not good, need pull-up bar)
20 25lb dumbbell swings (easy, increase lbs next time)
Walking Lunge, 20 steps (10 on each side)
20 Knees to elbows (jacked shoulder on fifth, stopped, didn't get knees up past waist)
20 Push press, 45 pounds (easy, increase reps next time)
20 Back extensions (off bed with wife sitting on my legs, not sure if this is good enough (or bad for that matter))
20 Wall ball shots, 20lb sand filled basketball off front of house (all I could do)
20 Burpees (many rests, not all full pushups or proper drops)
20 Double unders (with a piece of CAT5E cable found in garage! Worked great. Do more next time.)

35:05

A few seconds better than last time, but only because my technique is better on the double unders. My burpees were awful, and the wall ball shots not much better.

19:51

I liked this one for some sadistic reason.

substituted 12" box jumps for double unders (no jump rope).
knees to elbows were broken sets of 20,10,10,7,3
I think I hit the max heart rate somewhere during the wallball. Sucking some massive wind.

Finished off the workout with 15 minutes with the speedbag and 15 minutes on the heavy bag.

Then 1" board press 315 x 2 after warmups
and 2 x 5 x 135 military press

Bodyweight 183.2lbs.

25:36
subbed 23" box jump and 35lb DB swings

28:30
For WOD: no double unders, subed with 1 mile run for time 7:14

47:34

Get some. Go again.

Holy crap this hurt! The gh situps from the other day left my midsection incapacitated thus I had to assist myself with tiny hops during the knees to elbows. Even with the help I still could only do them in sets of five. WOW. I felt I was trudging along very slowly, but I ended up bettering my last time by about a minute and a half!

29:58

Team Emerald Coast

18" Box
15 lb Medicine ball
otherwise as RXed

Joey 33min
Jacob 49 min
Nick 44 min
Anabel 47 min
Bailey 10 min (10 of each) 11 yr old

"The flogging will continue until morale improves!"
Team Emerald Coast

35# dumbell swing, all else as rx'd, 29:48

Walt #72 -

Cowbell refers to an SNL skit. Check it out at:

http://webfeedcentral.com/index.php/archives/2005/01/21/more-cowbell-video/

Gym about to close down - damn 'box'

Had 20 min, then got booted.

subbed 35lb db for kb, 15 med ball for Wall ball

did as rx'd except:
25 KTE then sit-ups to conserve time
35 Back ext - moved on
25 Burpees - then Burpee-Interuptus by front desk guy. Grabbed the jumprope and a staredown ensued.

Surprised myself with this time constraint, however, I had a sense the last 25 burpees and dbl unders could have taken an eternity.

56:31

Subs:

27# dumbbell for 1 pood kettlebell
Knees to elbows assited on reps 11-50
100 single unders in lieu of 50 double unders

Greg

My brother Dan and I have dubbed this WOD "Sara" after his bitch of an ex. Dan, after finishing this in 50:40, I still can only imagine the pain you have been feeling. I was hurting so bad tonight!!!

Box Jump 5x10
Kippers 5x10
35# DB Swings 25 15 10
Lunges 25 15 5 5
Knees to Elbows 10x5
Push Press 50
Back Ext 25 12 13
20# DB Thruster 15 15 10 10
Burpee 5x10
Double Unders (yeah right) 100 singles

team tikrit:
mfbunch: 33:50, several minutes slower than last filthy fifty! subbed kipping pullups for jumping, no jumps on the burpees (plantar fasciitis still not totally healed) all sets broken except box jumps w/stepdown, db swings, and walking lunges
joeyd: 29:36, a little slower than last time, only sub was 3x singles for double unders, we're just not coordinated!
k2e and burpees are the time slayer on this one

38:24 Only 10 KTE's; abs still sore from Thur and started to cramp. 200 Single-unders instead.

It's funny that even after 2.5 months of Crossfit, I still find myself excited about 1/3 into the met-con WOD's thinking, "Gee, I'm on pace to...". 2/3'rd of the way through it's more like, "What the f-ck was I thinking?!"

No gear for back x's so subd with 24kg KB swings x 50, no box for jumps so subd with max height tuck jumps, 200 rope jumps

37:10 - felt good after (not during), so ran an 800
Nailed wall balls with 12kg med ball no rest (B-ball full of wet sand)
:) happy days

Ohh...knees to elbows and burpees slaughtered my time

20.15

45 min no double unders

36:35

substituted 100 singles for the double unders...
knees to elbows became knee-ups at 25

30:46 as Rx'd

As Rx'd with 55lb sub for kbs

Anand 29:34 14 min improvement from last Filthy Fifty

Margie 36:51 12 min improvement

35lb dumbell for kbs. 47:23. First time doing it. I feel like I got my butt kicked by like 10 dudes after it was over. The butt-kicking might have been easier than this work out.

27 minutes but major modifications required to complete:
50 Box stepups with 50lbs, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
static Lunge, 25 each side
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
50 Wall ball shots, 15 pound ball
15 Burpees (these kill)
followed by 15 minutes boxing

Well, Unlike Danny in #17, I continued to drink after he told me about the workout. In fact, I laughed at the workout and continued to drink Black and Tans. But it was Mister Pukie who came calling at 0800 during the WOD BUT I told him he had the WRONG NUMBER and to go away.
If you play with the Owls you have to Soar with the eagles.
Great workout. The Burpees killed me!! approximately 40 min

bw=130lb.
subbed with 20"box
kipping pull-ups
32 lb. kb
otherwise as Rx'd.
Time= 22:46

This one should be named Puller after:

General Chesty Puller.

Because he and this workout are killers.

As rx'ed 64:05.

Jen sub 12" Box, 25# db swings, knee raises, 33# push press, 14# wall ball, 500 singles: 34:52

Paul sub 20# Box, 35# db swings, 500 singles: 39:43

CrosFitCS

Davie 22:44 with 1.5 pood kbell, 10kg dumb bells thrusters for wall ball

Derek 35:25 with same subbs and missed out back ext

Ouch.. Excuse Time: was drinking last night. While I wasn't full-blown hungover today I did feel a bit dehydrated, and generally non-athletic.

I modified this one slightly, and still wussed out.
Did:

50 Box jump, 24 inch box
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 20lbs DBs (no wall ball)
25 Burpees
No rope.. 20 squats.

I planned to do 50 each on the last two, but turned into a blubbering wuss.

No jumping pullups since I've been climbing 3-4 days a week and my forearms and back aren't up to much more abuse.

Time 27:30

37:40. A little slower than last time but I improved in terms of load (25# for db swings) and I actually did double unders - finally got them mastered. I was slowed down by a foot cramp during the double unders.

Hello everyone!

Did this after some heavy sparring but I really enjoy this one. Wrist still sore so avoided using it on burpees, push press and thrrusters.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (assistted from 0-20kg)
50 Kettlebell swings, 1 pood (15kg dumbell)
Walking Lunge, 50 steps
50 Knees to elbows (need to practice this a bit more wasn't quite knees to elbows)
50 Push press, 45 pounds (10kg one arm)
50 Back extensions
50 Wall ball shots, 20 pound ball (One arm 10kg thrusters)
50 Burpees (Jumping squats)
50 Double unders (Single unders will practice double this week)

Time = 30:44

London Crossfitter!

time constraints

25 box jumps
30 jumping plp
25 kb swings w/ 20#
25 step lunges
36 pushups w/ legs raised
50 back extensions
50 situps (subbed for KTE)
30 burpees

No jump rope, no wall ball
time: 27:04 promise to do 50 reps in all next time.

CFWU easy dips/pulls
50 Box jump, 18 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lb db
Walking Lunge, 50 steps
50 Knees to elbows - done on incline bench finished on the floor
50 Push press, 45 pounds (35/15)
50 Back extensions
50 Wall ball shots, 12 pound ball - died
50 Burpees - subbed 50 pushups broken
50 Double unders - subbed side hops

31:48

This is a pain in the butt to try and do at the gym, so had some subs.

Time: 28.23

50 Box jump, 12 inch box
50 Pull ups assist at 25kg.
50 15-kg. barbell swings
50 steps, Walking Lunge
50 Knees to elbows
50 Push press, 20 kilos
50 Back extensions
50 Thrusters, 20 kilos
50 Burpees without jump
50 Double unders

48:15
sub 35# db for KB
sub 23# ball for 20# wallball

breaks=4/4/4/1/5/2/3/8(burps killed my time)/mostly ones, one set of three du's

wu=15 min on stairclimb one peak
last time for this was only 35min, but i didn't warmup with 15 min on stairs

35:11
box jump-18" box
KB Swing-25lbs DB Swing
only could do 25 knee to elbows
Wall ball shot- 10lbs ball
finished it all off with 2 mins of sinlge unders

BTW 175

Killer workout but it felt good......to be done

51:54 with subs:
Pullups and KTE on Rings
Push press used 1.5 Pood KB with two hands
Back Ext used 1.5 Pood KB Stiff Legged Deads
Wallball used 1 Pood KB thruster pushing KB 2-3 Feet in air and catching it with two hands

as Rx'd except sub'd
35lb dumbbell for swings
45lb thruster for wall ball

31:40 (about 3mins faster than last time)

38:05
16kg DB Swings
60 x Swiss Ball Back Extensions
6kg Wall Ball with 2.5kg wrist straps(11kg all up)
All else as rx'd

Last time:41.35
3:30 improve.

Stoked to complete this WOD.Such a gruelling affair it deserves a name.
Couldnt even do double unders last time

Well, I made a total hash of this; kept getting interrupted in a variety of ways (e.g., the dog got into an altercation with another one, had to be separated . . . there's three minutes lost (although the heart rate did stay up there during the interruption)).

Plus, every time this WOD comes up, the weather seems crappy . . . today was (relatively) nice: 43 degrees Fahrenheit, but a nasty windchill that took it down to 35 or something.

Hmmm. . . do I have any other excuses? Oh, yeah, my hair hurt, and my iPod kept cutting out.

Total time about 39 minutes, notably worse than last time (32 minutes) and even the time before (36).

Subs:

KB swings for the push press.
KB swings (again) for the back extensions. I do this workout at a playground where I usually do a "hug-a-twinkie" for the back extensions, but the sore ribs didn't like that, so I went back to swings again.
Box jumps for the double-unders.

26:12
Way better than last time, which was a 37:17 or so. Difference was combination of improved conditioning (thanks Coach) and mental toughness.

For time:
50 Box jump, 24 inch box sub: 18 inch box 2:10
50 Jumping pull-ups 6:10
50 Kettlebell swings, 1 pood 35 lb. dumbbell 9:30
Walking Lunge, 50 steps 12:20
50 Knees to elbows 25:15
50 Push press, 45 pounds 28: 45
50 Back extensions 34:00
50 Wall ball shots, 20 pound ball 20 lb. dumbbell thrusters. 40:00
50 Burpees 49:00
50 Double unders 200 single jump rope 53:03

Time 53:03

BW 250

Time: 35:43 (PR by over 4 minutes)
50 each:
Box Jump 20 inch box-broke up 25,25
Jumping pulls on rings 25,25
KB swings, 1 pood (20,10,10,10)
walking lunges no breaks
Knees to elbows 15,10,10,5,5,5
Push press 25lb bar
Back extensions 25,25
Wall Ball 8lb ball, 10 foot shot, squat to butt touching another dynamax ball (10 reps at a time)
Burpees with no push-up 10,10,10,5,5,5,5
100 single unders

50 Box jump, 24 inch box -- yes, with 18-inch box
50 Jumping pull-ups -- 35 + 15 assisted pull-ups
50 Kettlebell swings, 1 pood -- yes, with 40-pound dumbbell
Walking Lunge, 50 steps -- yes
50 Knees to elbows -- no
50 Push press, 45 pounds -- yes
50 Back extensions -- yes, on machine
50 Wall ball shots, 20 pound ball -- yes, with 10-pound ball
50 Burpees -- 10
50 Double unders -- no

All that took 43 minutes, and I was exhausted and late. Tough workout.

Nice time Davie.

I'm running a day late and did this in 24.02 as prescribed. Over a minute quicker than last time.

44:53
Sub'd 20 LB Dumbell Thrusters for Wall Ball.
All else as RX'd

34:50 as rx'd. Couldn't complete knees to elbows, burpees or double unders last time. Much better muscle stamina this time. Definitely felt the Guiness in my veins.

48:42

57:36
12lb wall ball (heaviest available)
Finished the back extensions at 22min and realized I forgot the knees to elbows. Those sucked - never done them but they would've been easier a little earlier in the workout.. finished wall ball and was still under 40min, but I was so dizzy and nauseous I could only do 2 burpees every 20 seconds. That last 20 minutes was rediculous.

1:06: had to find equipment between exercises. No 20lb ball, heaviest was 12lb. Found out I had been using the 30" bench. 24" much easier. Should do better next time knowing where to find things, but still costly in time running between up stair and down stairs at the gym

Time: 29.20 with following mods 12" box instead of 24" Pull ups done kipping and subbed 30lb 2x15 dumbbells thrusters instead of wall ball and 125 single skip jump rope

38:58. Substituted 45lb thruster for the wall ball. Substituted a second set of box jumps for the double unders (I forgot to bring my jump rope with me to the gym).

The burpees were brutal.

Did the first 8 exercises - in 35:00
except 30 knees to elbows

Subbed Hanging and Negative Pull Ups on the 6" X 8" beam in back yard and 100 standing knees to elbow vs 50 hanging (no bar and can't grip the beam enough to do many).

The burpees were killers, and I'm sure the pull ups and knees to elbows would have added a lot more time if I did them as RXed. Everything else hurt, but was otherwise manageable.

Also, finished everything, stopped watch at 30:17, rested and realized when writing down time that I had forgotten the Wall Balls. Restarted time and completed the reps - probably rested 2-4 minutes.

Time 34:21

Forgot to write that I also subbed 100 singles on the Jump Rope since I can't quite do the double Unders as yet.

rick

some mods = 30# DB swings and sinle insted of double unders. 50:02 so much wanted to log this as 50. Burpees were UGLY. Good workout, can't wait for this one to show up again.

We did 25 reps of each exercise.

Subs:
4 high steps instead of box
Dumbell instead of kettlebell (Steve-20, Sabina-10 lbs)
Steve-10 KTE, then 15 knee-ups
Push press (Steve-20 lb dumbell, Sabina-2x10 dumbell)
Wall ball - 5lb
Single unders instead of doubles (Steve-50, Sabina-100)

Total time - 43 minutes (includes transition time and looking for equipment and asking someone who works there)

48: minutes and only did 12 burpees

Box jump = 20 inch box
15 lb dumbell instead of kettlebell
Walking Lunge, 50 steps
Knees to elbows was more like knees up
Push press, 35 pounds
Wall ball = 9 pound ball
Did 100 sign jumps instead of 50 double unders

43:53 as Rx'd

Need to remember to eat next time

35:21

no CFWU

adjusted WOD: only had a 12# ball and did 100 single jumps...too uncoordinated for double unders! otherwise as RXed

unbroken except burpees...the enemy

time = 25.20.83

bw = 180

oh yeah, 35# dumbbell replaced 1 pood kettlebell

TIME: 7:58min
Row 500 meters
Wall ball 21 times
Row 500 meters
Wall ball 15 times
Row 500 meters
Wall ball 9 times

Stairmaster 20min 326 Cal
Rower 7.5min 140Cal
Eliptical 30min 278Cal

25 reps instead of 50; 35 DB sub for KB; 5 KTE and then knees to chest; 12# Ball (all I had).

21:54

Next time, go for 35.

50 box jumps, 20" box
50 juping pullups
50 30# dumbell swings
Walking lunge, 50 steps
50 knees to elbows
50 push presses, 45# bar
50 back extensions
50 20# dumbell thrusters
50 burpees (ouch)
200 single jumps

36:54

10:17 improvement over PR....

This one should have a name.....

41:32 I wish I had some company on this one... sometimes it takes a small social gathering to make the workout go by faster. I won't do it alone next time!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 KB Swings - Subbed 50lb DB Swings
Walking Lunge, 50 steps - 2 X25lb DBs
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees - with push-up and jump
50 Double unders - Subbed 100 Singles

T: 31:30 (2:40 improvement)

Body Weight: 215 lbs.

50 Wall Jump Sub'd for Box Jump
10 Pull ups unassisted/ 40 pullups with 40lb. assist
50 35lb. barbell swings
50 steps, Walking Lunge
50 Knees to elbows
50 Push press, 45 lbs.
50 Back extensions
50 Wall Ball Shots w/ 20lb. Ball
5 Burpees (dying...can't catch breath...about to pass out..."Is it Monday..."blubba blabba ....."
Double Unders??? Are you kidding me???

Time: 55 minutes

"It's a good day to die!!!"

Did this one same as last time, in which I dropped the burpees.

Scored 30:00 flat, more than 4 minutes faster than last time, and reviewing my notes I see that I forgot to do the walking lunges last time, so my time is better AND includes more work. Rested about 10 minutes and did the 50 burpees I was still in debt for. Couldn't have done that last time. (Last time I hit the deck for burpees and couldn't get back up).

I'm now 8 months into this program and continue to be amazed at the progress I keep making. I expected to see a leveling out, yet the growth continues.

~30:00
I did not do double unders

WOD @ 25 reps/ in just under 13 min. (on Sat.)

1 hour 14 mins. (done 3/19/06)

Used 35# d/b for k/b swing, 15# med. ball for wall ball, and single unders. Worked out w/ my buddy Rob and told him we'd finish between 45-60 mins. But, we just felt smoked throughout most of the workout. The KTE and Burpees really killed our time.

or time: [+/- previous 1/29/2006]
50 Box jump, 24 inch box 2:18[-0:12]
50 Jumping pull-ups 2:10[-0:12]
50 dumbell swings,35# 2:19[-0:08]
Walking Lunge, 50 steps 2:26[-0:04]
50 Knees to elbows 6:02[+0:44]
50 Push press, 45# 2:18[+0:17]
50 Back extensions 4:32[-0:12]
50 Wallball shots 3:57[-0:15]
50 Burpees (with push-up and jump) 8:18 [+0:29]
50 Double unders 2:40[-0:45]
TOTAL TIME=37:00[-0:17]

Last time:
Sub'ed 25# DB swings.
Good mornings for back extensions.
45# wall ball for 20# wall ball (it's all I had)
100 single jumps.
~46:00

This time:
Sub'ed 30# DB swings.
100 single jumps.
40:37

Last time: 62:31, skipping most Burpees.

This time: 45:05, with burpees, though they were awfully half-assed towards the end.

Killer workout. Literally.

28:38 as rx'd

30:20

45lb DB swings

subbed 30 reps for all
box was about 20"
DB swings with 30 lb.
wall-ball with 13 lb. ball
burpees with pushup, jump, clap (but not very high)
tuck-jumps instead of double-unders

26:11

trying to come back from stomach bug followed by a cold; sucks; lots of time off b/c of sickness is killing my fitness; need to work on sleep/recovery

BWt = 155

Meyer as Rx'd except medicine ball was really light and subbed 40 lb dumbell for 1pood k-bell swings. Time 47:32- over 5 min worse then last time- effort could have been greater- but it was my bonus workout- after lifting this morning, so I'm O.K. with it.

Stocker
30 box jump on one step
30 jumping pull ups
40 D.B. swings
50 walking lunges
50 knee raises w/ arms on dip machine
40 push presses with 15lb D.B.
50 good mornings with oly bar
50 wall ball shots with light med ball
25 burpees minus the push up
50 jump rope singles time @ 40 min.

31:20. Subbed 35lb dumbell swings for kettleball swings. Only completed 27 knees to elbows. Stopped after 20 burpees (about to hurl).

Joe- 29:55 as Rxd w/~37# dumbbell swings

Vanessa- 30:06 w/~33# dumbbell swings, step-ups instead of jumps, and 50 push-ups instead of burpees

39 mins - cut 14 min off last time.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows - subbed situps
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Huge improvement but I put my pants on one leg at a time just like the next guy. Once they're on though, I make gold records. Now give me some more cowbell.

Amber: 41:46
Art: 55:40
Gian: 29:05

26:15 as Rx'd
down from 31:58 last time

Time As RX'ed: 28:45/but forgot the 50 Wall Ball shots.

2 days behind BW 195

24:50

Subbed 30# dumbell swing for kettleball and 200 singles for doubleunders. All else same. Great workout.

37:29 200 jumps with rope

23:45
Sit ups for K2E>
20lb DB thrusters for Wall Ball

Rich - 33:38
Gal - 30:10
Loulou - 38:56

Ouch... Presses with 40 + bar- ball weight ? and not much legs in it.

Loved it!

as rx'd cept subbed chin ups for jumping pulls.
40 minutes. pukie and his bro poopie kept talkin to me and slowin me down.

running 2 days behind. 35 min total. only 35 burpees; 35 wall ball shots; 35 back extensions; 35 knees to elbows. hamstrings are killing me and lots of general shaking. wow! lots of room for improvement.

1st WOD after a being sick for a week.
Did the first four exercises in 20 minutes, threw up, called it a day...

Missed a few days dur to cold. Tried catching up today (did 65 lb. tabata this morning). Work capacity is not there yet.
26:30 as rx'd

38:42 with only 6-7 pound wall ball (all that was available) and 100 single unders.

First time was 29:10 and coincidentally my first CF workout. Only did 10 burpees that time and realized that my "24 inch" box jump was no more than 14 inches high. KTE was more like Knees to Waist.

Overall, I am very happy with the improvement in one and a half months.

1/2 mile run warmup
BW :145
50 Box jump, 24 inch box ( Broken )
50 Jumping pull-ups (Broken)
50 Kettlebell swings, 35# DB SUB (Broken
Walking Lunge, 50 steps
50 Knees to elbows ( Killed time , Broken to Hell)
50 Push press, 45 pounds ( Broken)
50 Back extensions ( Superman Sub, Broken)
50 Wall ball shots, two 20# DB's Sub, ( Broken)
50 Burpees ( First 10 all Burpees Proper then, 5 Burpees Proper/5 Burpees without jump, in sets till I got all 50).

Skipped Double Unders ( can't do them yet anyway) I had nothing left and some muscle in my league was killing me.

Felt nauseaus after this workout, and I got a real lousy total time : 58 minutes, I should have pushed harder.

As Rx'd except:
100 lunge steps
150 Single unders + 50 Squats
(Instead of double unders)

38:15

Modified somewhat :

50 fitball situps with 20kg dumbell
50 situps with knees up
50 press ups
50 jumping pullups
50 burpees
50 box jumps
50 push press (15kg bar)
50 back extensions
50 kettlebell swings (16kg for 20, then 14kg for the rest)

35:55

50:
as prescribed with these changes:
20 lb swing
push press 30lbs
wall ball 12 lbs
no double unders
32:07

7am (morning workouts not typical for me lately)
26:47
20lb thick grip dumbell for kb swings and wall ball throws
didn't know what knees to elbows was (i do now), so i did them on thre floor (basically crunches)
everything else as Rx'd

Abraham Lincoln Crossfit

Joe 42 minutes
Amanda 44 minutes
Tom 49 minutes

Time: 40:30. I substituted 100x single jump ropes for the double unders, 40 lb dumbell for the wallball and did knee raises from a hanging position for the knees to elbows. Good WOD. Gotta love those burpees.

28:14

50 Bench jump/depth jump
50 pull-ups
50 Kettlebell swings, 35# DB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 20# DB Thrusters
50 Burpees
50 Double unders

First 4 exercises went @ 2 mins per. KTE, burpees, and double unders too about 5/ea.

35mins (my first time)
Swings done 25 per arm with a 35lbs db.

Joy/julie 14# ball box 18" reg rope 50 min.(25K/E)
Seaver 18" box reg.rope 42:13

Talissa: 31:32
(about 2 min behind my last time but it has been 5 weeks since I have done any xfit.) used 22lb KB, 21lb PP, 150 reg jump rope all else as rx'd

subs;
20in stadium riser jumps
20#DB swing
30# push press
10# wall ball
1 min speed bag for rope
30:11

Xanthe
25 step ups
25assisted pull ups 75 band
25 Kettlebell swings, 25 lb plate
Walking Lunge, 25 steps
25 Knees raises while supporting herself on dip bar
25 Push press, 30 pounds
25 Back extensions on swiss ball
25 Wall ball shots, 8 pound ball
25 burpees- no jump at the end
Post time to comments: 25:59 getting more confidence in the knee but still would not attempt anything with a jump like double unders- even when modified

Done 3/22/06:

Ruby- 36:53 (25# dumbbell and step-ups)

Jason- 32:10 as Rxd

As Rx'd, except only 25 reps for the last 3 exercises. (running out of gas)

Time: 41:08

46:36 (subbed 8lb ball and 100 jump ropes)

Subs:
50 bench jumps = box jumps
50 knees to chest = knee to elbow
50 45 lbs thrusters = wall ball shots
100 jump rope singles = double unders

37:57

46:27
but the gym I was using was ridiculous. I did 200 singles, but no jump rope. Only a 6lb ball for the wall balls

Short on time, so I cut it down to a "Dirty Thirty" and made some substitutions based on the available "fit course" equipment:

1/2 mile run to warm up

30 Box jump, 20-22 inch bench
30 Jumping pull-ups (high bar, not much jump)
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 20 pound dumbbells
30 stiff-leg deadlifts, 35# KB
30 Wall ball shots, 10 pound ball
30 Burpees
30 single unders at max speed

33:18 -- especially slow on the KTEs. Really hit the wall on the burpees.