Coach:

Is this some type of sick joke??

Come on, is that all?

Is that 2 40 lb dumbells or 2 20 lb dumbells?

On the 40 lb d-bell Hang power clean, is it (2) 20lb or (2) 40 lb d-bells for a total of 80 lb?

40lbs dumbbell hang power clean FIFTY REPS?!

yar, i think it's a forty pounder in each hand.

hahaha seriously though. if you don't have a climbing rope, that's 75 towel pull-ups, too. "crossfit: it doesn't have to be fun to be fun."

I can't wait for the morning! (insanity?)

Somehow it doesn't seem right to correlate 15 pullups to 1 rope climb. For me the climb is much easier than the pullups. I read the explanation to why this is, but it just doesn't make sense to me that it subs this way.

Same with the MUs and 3:1 ratio between that and pullups/dips. It just doesn't seem like a true correlation.

Oohrah Coach Rocket!
Go Crossfit Surf City!

Holy Moly, I better get lotsa sleep tonight.

Cool article - he sounds like a beast. Great PR!

Bob #8 -

I think some of it is just to motivate us to get ropes and rings... :)

OMG I think I just threw up in my mouth. Awesome! Like adding toppings at Frozen Yogurt and just kept adding...some of these, and another one of those. Oh! and a few of those.

I'll try for 25 pulls. If I did 75 it would take me all day and I'd lose the cardio effect.

means to say 25 towel pullups

If I can do this in sub 5 hours, I'll be doing pretty good! ;)

Kate

Ok, I'm new here - just found the site a week ago while looking for something like this, so I've been working at a much reduced level for form for the past week. Like what I see, thus far. And who knew that 400m, from today, can be so long!
Anyway, I'm looking at the videos - I can't seem to see any difference between the hang clean from a few days ago and the hang power clean for tomorrow. (Other than the obvious of using dumbells versus bars) Any tips?
Thanks!

trina (#17) - the "power" part means that tomorrow we don't have to drop into a full squat to catch the weight. a dip of a few inches'll do 'er.

He also sought out personal training from CrossFit, an elite fitness training business in Soquel.
"It was probably one of the best workouts I've ever done," Lowery said.

I think everyone who's reading this has had the same experience as Mr. Lowery. Strong Work Glassmans and CFHQ.

so is anyone sure if the d-bell hpc is 2-20# or 2-40#??? this one looks scary, but im excited!!!

it's two 40lbs! as said the sergeant leading the charge out of the trenches, "c'mon you mugs, you want to live forever?!"

just reading that is giving me rhabdo!

this is insane. . .are you kidding me?

COMMENT #18- What do you mean by this: "a dip of a few inches'll do 'er."

Subbed rope climb for 50 pull ups.
18.50
Felt I could do better next time

37 y/o
bw:228
subbed 50 pullups for rope
did 45# hpc's
time-33:44

Bob #24- In a power clean, you just jump and received the bar straight up in an above parallel squat position, therefore, just doing a little dip to receive the weights up on your shoulder
vs a clean, where you receive the bar in a low front squat position

bw: 241
subbed 50 pull-ups for rope climb
only did 25 dumbell hang power cleans
31:10

the extra shoulder work that i've done the last couple days really showed up here.

Glad I missed this one

'Pull day'
CFWUx2-chins
5x5 Weighted chins
5x5 Low pulley rows
5x5 standing pulley rows
5x5 wide grip T bar rows, 2 different positions

Took ages and was incredibly dull, apart from the chins. I'd have been better off attaching a rope to a car and pulling that. Bah!

25:07. Sub'd 50 pushups for the rope climbs due to some arm soreness from the push jerks. Pullups are painful currently and Helen did not help yesterday. Used 30# db for the KBS (the 35# db felt like it was too much after Helen) and 2x25# dbs for the DB HPCs. I even ran today for the first time in a very long time (5 months). I will have to see how the hip reacts to that.

As RXed.

20:52

holy shnickey... i think i am about to crawl under my desk...and cry

What is 1.5 pood kettlebell swing. I understand the kettlebell swing, but thw 1.5 pood losses me completely. Also what are accents when jumping rope?

A pood is a Russian measurement of weight for Kettlebells - 1 pood = 16kg, 1.5pood + 24kg and 2 pood = 32kg

FAQ is a huge resource of knowledge

I subbed 50 rope pull ups and 40kg Hang Power clean with a bar

time 24:41

As rx'd with the following subs:

75 Towel pullups
25 DB Power cleans with 45# DBs
25 DB Power cleans with 35# DBs (law of averages)
50 Supermans

bwt 173
24:13

I have to say that I never really got my groove with the DB cleans. I couldn't figure out if I should receive them like I would a bar or allow them to naturally turn as they came up. Being that I have never done them before I chose to allow them to turn as they came up as it felt the most natural and I'm all for not hurting myself.

Hi all,
Yesterday's work
{Squat 62 kg.x75 (3:33) and Upright row and press 32 Kg.x45 (3:30)}.
Today's work
{Muscle-up work (bar)x1 and Skip 540'}x10.
Duration 20:00.
Then I did a set of weighted ring dips w/ a 35# DB strapped to my 184# clothed bodyx8; DB swing (35#er's: 70#'s combined)x50 (2:02); and three more bar muscle-up attempts (reps one and three were successful: #3 was fluid; all MU attempts were done w/ regular grip, from dead-hang position)}.
...

19:54
Sub 50 pullups for the rope climbs - I couldn't think of the proper sub this morning. Not as Rx'd. BW: 155, age 29

#33: not jumping rope, CLIMBING rope.

17:45 subbed 75 towel pull ups,rest as rx'd

31.16
did rope climbs with feet on the 20 inch box *5 ascents and did 10 towel pullups for 2 sets for the rope climb portion and did the 800m on the treadmill

Subbed 50 assisted PU for Rope Climb - small jump
Subbed 50# DB for swing
Subben 800 M Row

21:49

Power Cleans were brutal, last 30 were broken in 5's, Pukie was knocking

I've seen plyo boxes selling for upwards of $100. Anyone have any tips on how to put one together on the cheap?

GW - search on the discussion boards. I think one of the recent CF Journals had a "do it yourself" on how to make good plyo boxes, too.

Hey Coach,

Just because your team lost on Sunday you don't have to take it out on us!

17:45
used 50 chin ups for rope cimb, rope at home would have been faster, run on treadmill
fun wod, thx coach

Yo Tami! I did it!

Age 40
Wt 235lbs

31:06

as rx'd 15:53

21:40....subbed jumping pullups for rope climbs...

subbed 55lb dumbbell for kettlebell
subbed pullups for rope climb

19:28

Thanks for the help with the pood information and FAQ, sometimes I forget to check there. But what about the ascents. I checked FAQ and found nothing about it. Can any help me figure out what the ascents are?

Coach,

It must feel good to know your program has an impact on such a diverse group of athletes. From former college lax players that are now desk jockies like myself, to cops, soldiers, firemen, housewives, doctors, elite college football players and the like, we've all benefited. Thanks for the program. Keep up the outstanding work.

MC

5 ascents = ascend (climb up) the rope 5 times.

and somewhat obviously if one climbs up the rope, one has to climb down the rope in order to re-ascend...

BW 232
27:23
box was probably only 15 inches high
25 heavily assisted pull ups on the gravitron
30 DB swings at 40 lbs, 20 at 35
50 situps
30 DB cleans at 25 lbs, 20 at 20 lbs
run
50 back extensions.

Since i've started doing crossfit, 4 weeks or so, i've put on somewhere around 4-5 pounds, i had been lifting pretty consistantly before starting this, and never put on weight in months...havent really changed my diet from then too now, if anything, im taking in less calories...could this be a muscle gain?

justin

Age: 41
BW: 161

CFWUx3 (minus two sets of pullups)

As Rx'd, with 75 towel pullups subbed for rope climb

37:38

holy crap, that was tough. towel pullups and DB hang cleans killed me...

can't wait for the next round :)

#51

Ascent:the act of climbing or traveling up.

It means climb up the rope 5 times.

just noticed I was supposed to do hang *power* cleans, not squat cleans! oh well...

I was 30-something into my towel pullups when the 80 year old enameled cast-iron water pipe, which probably weighs the same as an olympic bar, came crashing down as I was pulling down, right onto the peak of my nose and eyebrown. Assuming my nose had been broken, I ran indoors to check. Nope! I am SO LUCKY! So then I went back out and finished the WOD. So all in all, the damn thing took me 30 mins or so. Damn gravity.

haha, eyebrown. That pipe must've f*cked me up.

23:46 - 18" box jumps; all else as RX'd. The hang power cleans killed my time....getting that pair of 40s racked in good form (moving straight up vs swinging away) wasn't easy.

My last day to enjoy suffering in Lynne's gym :(

20:31
subb'd 1 pood
30# dbs- could barely hold on

Subbed 50 pullups for rope ascents, 21"jumps on stairs, treadmill- 24:14

Damn fine workout.

Thanks Coach and Lauren.

#42 - get the journal, Eugene Allen did a great job of the DIY project

#54 - Justin - yes.

19:01. Sub'd towel pu's for rope climb, rest as rx'd.

22:41
50-20 inch box jumps
50-15-foot rope climbs
50-1 pood kb swings
50-abmat situps
50-20lb hang power cleans
800 m run
50-GHD back extensions

opps...meant 5 15 foot rope climbs

Comment 3,4,5

Coach is usually very specific with his instructions. The RX reads: "40 pound dumbbell Hang power clean, 50 reps". To me that means 50 reps of 40lb DB HPC. Split that as you like (I'll aim for 25 per hand).

Using your logic you should also do 50 x 1.5pd KB swings per hand.

Go Bruins!

Played soccer for 90 min last night versus my daughter's team (U14). Ran around like a madman and scored 3 goals.
Last night, call me Thierry Henry.
Today, call me sorry sack of s&#t.
Giving blood this afternoon. I'll check energy levels before attempting this one.

Had to un suck yesterdays workout this morning, cant wait for this this afternoon

Time 23.35

Rope climb, only arms.
DB swing 18.8kg
DB Hang over power clean: 20 reps 18,8kg and 30 reps 16.8 kg

Sweden

52 y/o, 154lbs.

27:45

Mods: 75 weighted one-arm rope pull-downs for climbs
35lb DBs for power cleans
45lb DB for kettlebell

19:48

As Rx'd for my BW (120lb) except for the towel pullups....

25 - Towel Pullups (wasn't sure how many the sub was)

Used 35lb for KB swings and 25lb for hang pwr cleans.... wow that really kills the forearms.

Great WOD though!!!!

Made some substitutions as usual-
10" box jump, 50 reps
20 towel pulls, grip was smoked so switched to 55 jumping/ negative pullups
30lb DB swings, 50 reps (tried 35lb like yesterday and could barely complete 10 reps)
50 feet anchored sit ups
20lb each hand HPC, 50 reps (struggled with form)
50 back extensions
800M run/ mostly walk

Time: 34:30

I was half way through this WOD and got elated when I remembered it was only one round!
The DB HPC really worked my forearms, so at the end I had to focus on not swinging the weights up.
Most sets were broken into 2 sets of 25, with exception of the pullups and the HPC, they were broken into sets of 10.
The distance on the run/walk perplexed me on my time so I had to measure the distance again with my car when I got home. I realized that yesterday I did 600M instead of 400M for Helen.

Coach, it seemed like you knew exactly what I needed to work today. Thanks for the challenge!

Kate

29:48 as rx'd.

#68 If you click on "Compare to 041115"
it says
For the cleans; 2 40lb dumbbells or 1?

Posted by: Graham at November 9, 2004 11:21 AM
Graham,

Two dumbbells.

Posted by: Coach at November 9, 2004 11:39 AM

if that helps... i know I wont be able to do that weight... but just sharing

#76 That seems pretty clear. Thanks for the clarification. I guess the convention with DB's is always assume you're using 2 (one each hand) unless otherwise noted.

24:39; sub'd pull-ups for rope climb.

17:21
Sub 1 pood
25# HPC
Great workout..

it will be 2 weeks tomorrow that i hurt my back. it feels much better, but...i played in a softball tournie this past weekend in Vegas and now my whole body hurts. I think my body will hate me if I try to come back with this wod. it hurts more just just thinking about it, so... i'm going to whimp out and get it on the madness on thurs.

Did the push jerk workout from a couple of days ago this morning. Rode it up to a strong 195 but failed at 200.

Bdywt 165#

CrossFit Oakland

Sam
60 18" box jump
25 35 lb db hang clean
25 45 lb db hang clean
G-H sit-ups
27:26

Max
60 18" box jump
25 35 lb db hang clean
25 45 lb db hang clean
24:49
poor form on back ext
3 rope climbs + 4 .5 rope climbs

James
50 18" box jump
50 35 lb db hang clean
21:29

Shira
50 18" box jump
50 20 lb bd hang clean
31:54

28:32

subs: 55lbs dumbbell swing for kettleballs and body wgt (165lbs) pull for rope climbs

Over 8 minutes of the time was on the hang power cleans. I used 40lbs per hand. I'm sure my clients will enjoy this evening

Kudos to the K people(Krista C, Krista J, and Kelly) Think I will change my name ... yeah that's what is missing a K-name

Age:25
BW: 188lbs

Subbed rope climbs with 50 push-ups and 25 kipping pull-ups
Subbed keetlebell swings with 50 lbs db swings

The rest is as rx'd

TIME: 27:10

Ahh coach...i see we have a whole team of therapists workin on this one:)

time: 25:51
almost met pukie!!!

sub'd 50 jumping pullups for 5 rope climbs
sub'd 30lb DBs for 40lb DBs in HPCs

Time - 25:48

Day behind. Did "Helen" 16:46. Posted details 10/9.
Hopeful of getting this thursday.

D.

I did Linda today (don't ask me why).

42 yr old, 200 lbs.
Deadlift - 315
Clean - 150
Bench Press - 200
Reps 10, 9, 8, ...., 3, 2, 1
Time 28:12

It was way too much fun! I'll feel it tomorrow.

35yrs 183lbs

28:26

had to use doubled up climbing rope for climbs (never again!)
1000m run (cause my block isnt shrinking)

27 yo, 173 lbs

Subbed 25 towel pullups for rope climbs. This may not be the recommended sub amount, but I think the towel is more of a grip workout than the rope.
55lb dumbbell in place of kettlebell.
Everything else as rx'd.

Time: 40 min

Anybody else have a hard time finding a good 'rack' position for the dumbbell cleans? It seems especially awkward with the dumbbells at my gym (narrower grip and much larger diameter plates than standard hex style).
Also, I understood the cleans to be done with a 40 lb dumbbell in each hand, which is what I did.

29 y/o
194#
5'9"

35 min 18 sec. with 25 pull ups sub'd for rope climbs & 30# hang power cleans. Is it weird that I can't move right now...? :)

20:59

Sub'ed 50 pullups for ropes. DB cleans were tough.

subbed for upper body stuff cos my elbow's still a teeny bit sore

8 inch "porch" jump, 50 reps
50 leg lifts
50 calf raises
50 sit-ups
50 scissor lunges
800 meter Run
50 sec superman
23:12

32:44 had to sub 75 towel pull ups. puked out by the dumpster after.

400 m run + 3 x CFWU

25:29
50-20 inch box step ups (unbroken)
50-jumping towel pull-ups
50-12 kg kb swings (unbroken)
50-abmat situps (unbroken)
50-15lb hang power cleans
800 m run
50-GHD back extensions

Already checked the FAQ nothing. Juat wandered what the protocol was on the rope climb, we hve a rope now and didn't know if ascents are generally arms only. Thats what I am asuming.

Subbed 75 kipping pullups for rope climbes

rest as rx'd

27:42

Talissa: 26:11
used 25lb KB and for HSC, and subbed 50 towel for rope

Subbed 10 pull-ups per rope climb and did back extensions on swiss ball. Otherwise as Rxed in 26:06

Cheers, kempie

My time of 27:26 (comment #81) is almost 20 minutes faster than the first time I did this, and I actually did the rope climbs this time. Thanks Crossfit!

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents (Subst. 75 Pull Ups)
1.5 pood Kettlebell swing (Subst. 55 Lbs DB), 50 reps
50 incline sit-ups
40 pound dumbbell Hang power clean, 50 (20 only)reps
800 meter Run
50 Back extensions
About 50 Minutes, Ouch!

26:46

sub'd 75 ring pull-ups for rope climb, no rope yet. everything else as rx'ed.

16:48 as Rx'd with 75 towel pull up subs. Workout partner (Pac Man) did it in 16:41. Towel pull ups killed us. What a workout -- especially after yesterday's!

Question for the masses...
I thought I'd ask this here as I don't know where to post it in the message board and a search there didn't turn up much.

Basically, I'm just wondering about people's thoughts on synergy i.e. doing the WODs in order, on the day, followed by and preceding specific other WODs. I'm not talking about folks subbing exercises (that's a different discussion). I'm talking about just not doing the workout, subbing an entirely different workout, or rearranging the order of WODs.

Are the workouts being posted with a specific rest/work synergy in mind? If so, what are some arguments for not following the WODs as they are?

As an example, I stopped doing the WODs for a while because I was training for a half-marathon and once my mileage got above 8 miles the runs were more a mental effort than a physical effort. I traded off spending time running, not running pre-tired from a WOD, for the mental work of running for over an hour. I have limited workout time.

However, when doing the WODs I figure there is some synergy to the process and I follow the mindset espoused by Ron Nelson in an old post, "Why I don't tinker with WOD order. Coach wrote it that way; Coach knows more than me about the WOD." I believe he meant the order of exercises in a WOD. I extend that sentiment to the order of WODs in general.

I know someone is going to say this should be on the message board so just let me know where to post it. I'll move it there. Also, I posted here because I wanted most folks here to see this before it went straight to the message board where mostly the only the choir gets it.

24:32
box jumps 24" - 50
towel modified pull-ups - 75
Swings (8k) - 50
sit-ups w/ 4lb mb - 50
db pc w/20lbs - 50
800m - 3:40
hypers - 50

The pull-ups can't possibly be equivalent, but didn't want to wuss out too much, so did the 75 towel pull-ups (modified w/ many breaks) - all else was good... just getting the swing of the high reps so stayed light w/ good form. Also have a 5 mile run later tonight.

21:08 as rx'ed (55lb db for swings). Only used legs for the last bit of the 5th rope climb, but they KILLED me. Broke up the cleans way more than I thought, but I was just so tired.
Every 2nd day 3 of the WOD's are bad for me because I spent the night before in the fire hall on that wee little bed.

28:47

Subs as follows:
75 towel pu's for rope climb
50# dumbbell for swings

All other as rx'd

18:45 as rx

subbed 5x5 towel pull ups (would take me all day to do 75! )
20kg Dumbell Swings.
30kg Good mornings.

Time- 25.06

200/26% (shouldn't have partied and ate all those 60 wings)

36:17

- Had no ropes, so replaced Rope climbs with 25 pull ups
- No clue how to do dumbbell hang power cleans,so I used olympic barbell: 45 lbs.

20'25" with 50 pullups in place of rope/towel pullups.

Alton #91 - it sounds like you did the exercise correctly with a 40 DB in each hand. The best rack position I find when using DB's, is to rest the plate or hex head of the DB on the top of my shoulder. Although the DB is in a "hammer" position during the exercise, the racked position like this more closely mimics the rack position of an oly bar for me(elbows up, forearms parallel to the floor). This position also keeps me from cheating the full range of motion and forces me to get the DB's all the way up there.

Hey!
Someone else from Sweden?

Time:24:05

Subbed an APFT for the WOD today, plus 45 Back Exts for balance.

Did the pack wkout from brand x

35 box jumps
45 towel pullups
35 reps 35# DB swing
35 situps
35 reps 30# DB power clean
800 meter run
subbed 45 good mornings with 45# bar for back ext.

time 22:39

subed 50 pull ups for rope
25lb for 40lb on Hang Cleans
1000m row for 800m run

35:00

what can i do to improve flexibility in my hips. I cannot for the life of me get below parallel in any squat-involved execise. and even at parallel I feel as if i'm probably leaning to far forward.

AS Rx's, except for substituting 75 towel pull-ups for rope ascents. the dumbbell cleans were the killer.

Time: 21:34

age 23
bwt: 236
as rx'd 24:49 with 75 towel ups to sub ropes

lil pipe-
did good mornings instead of back ext. and
42.5# on the dummbells
misread the rope ascensions (thought said 3) so only did 45 rope pull-ups
(not sure how accidental that was)
otherwise as rx'd 26:06

25:26

24" Box
40# DB Swing
800M Treadmill

Executed the Push-Jerk WoD from 061001:
95, 115, 115, 125, 135, 135, 135, 135, 145 lbs.
-Follow on games of half-court hoops, and abmat sit-ups.

19:35
50 box jumps
50 pullups (23,13,7,7)
50 55lb DB swings (21,19,10)
50 situps
50 45lb bar hang cleans (20,15,15)
800m run (treadmill at 8.5mph)
50 back extension (10,10,10,10,10)

31/ 180

Hamstrings still a little tight from yesterday, but felt ok.

42:47

subbed 50 pull-ups
subbed 55 pound dumbbell

Everyone else's times are awesome.

As a station at #1, had to sub: 75 towell pullups, 95# hangcleans.

Ryan- 26/185# 19:24

Tirelli- 28/195# 25:06

Krisco- 34/165# 22:35

Smithy- 26/200# DNF, back!

in tracker school:
ran on sand and dirt pine barren trail in water shoes for 25 minutes

33 y.o. male, 170#
Subs=
Jumping towel PUs
second 25 HPCs w/ 30#
Supermans
28:32

20:20 the cleans were painful.

27:15,41 y/o, 185#.
24" box jumps
had to use straps for HSC, which were power hsc.
Ugh

33:52
subs:
Rope Climbs 10ft x 6 ascents
DB Swing 45lb
Knees to Elbows sub for Situps
HPC 30lb DB's

gotta love that rope climb

sorry; 12ft rope climb

28 y/o 170 lb 5’10” approx 12% bf
Warm up: three rounds of 10 squats, 5 ring dips, L-sits

For time:
22 inch Box jump, 50 reps: 50
25 towel pull ups: 2,2,3,3,3,3,3,3,3
30lb dumbbell swing, 50 reps: 25,10,15
50 sit-ups: 15,10,15,10
40 pound dumbbell Hang power clean, 50 reps: 20,12,10,8
800 meter Run: 1
50 Back extensions: 50 broken
Time: 34:27

BW 205
YOA 50
38 minutes
Embarassingly slow, but, my wife decided to do the WOD with me and helping her and showing her how to do the exercises took up time. Subbed 50 pullups for the rope climb. Also subbed 45 - 65 - 85 pound barbell hang cleans for the dumbbells. I'm not coordinated enough or practiced enough to do them with dumbbells.

21yr old
220#

Subbed 25 towel pullups for rope climb, every thing else as rx'd. Being in the military I'm used to rope climbs, but I must say not being able to use my legs makes the towel pullups much harder.

23:02

Those dumbell cleans killed my forearms, had to break them up pretty good.

Oh and used 8kg kettle bells instead of 1.5#

10' rope climb
50 lb db for kb swings
45# good mornings for back extensions
27:00

CFWU ish, plus other random practice

BW 125

50 20" box jump
50 jumping towel pullups (conveniently forgot sh'd be 65)
50 35# DB swing
50 situps
50 45# barbell power clean (DB hurt shoulders immensely)
800m run (8.5mph treadmill)
50 back extensions

28:59 another good smoker. need to work on DBs, after the push jerks the other day, those DB cleans really hurt my shoulders so I had to switch, but I think it would be good for me to work on them anyhow.

Hey-

WU: 4min jump rope + dips x2

WOD 38:41
50 box jumps, 24 inch
50 towel pullups
50 DB swings, 50lb
50 situps
40 HPC, 135lb bar
800m run
50 back extensions

Xtra: DL 315 x5x5

I promise to never underestimate back extensions again.

-Kevin

24.02
sub'd 100 double-unders for the 800m run. Everything else as RX'd (including 50 x 2 x 40lb DB HPC's). Felt like I was moving through molasses during the box jumps. Still tired from last week even after a rest day. Grip was the weakpoint during cleans.

27yo
6'4 220lbs.

22:13

all sets broken except for box jumps, situps and 800m run. pullups and dumbell hang cleans were brutal today.

big pipe: subd 50 mt. climber grip pullups and 45# good mornings, rx'd otherwise, 28:40, some lost time moving between floors in the gym, putting dumbells away, waiting for back ext before doing good mornings and other annoying things

25:43
Still nursing that shoulder
only 20 hang cleans, even scaled to 25 they hurt, and in a bad way

active rest day
10 miles bike
30 minutes of ultimate frisbee

by the way great article in michigan sport and fitness on doug chapman's boot camp and crossfit i love when the author uses words like "knees to elbows" as if she is speaking french to the reader.

Subed 50 pull-up for rope climb.
Everything else as rx'ed: 19:18

good work Soquel on Dwight's work!

Got Whupped
50 box jumps (1 set)
subbed 35 towel pullups
1.5 pood kb swings (20, 15, 15)
50 situps
25 35lb. db cleans (this cranked my shoulder)
1000m row
subbed 50 Good mornings at 65 lbs.

30:20

Mike Donnelly

24:38
Subbed 50 Dips in lieu of rope climb

anyone know where to buy kettlebells in los angeles?

gracias.

29:54
only sub was 75 rope pullups for rope climb, hung a thick manilla rope over my chin bar and held on.
Breakdown:
2:25 jumps
8:44 rope pullups
2:56 kbell swings
3:24 situps
6:01 dbell cleans
4:15 800m
2:06 back ext

25 yrs/168lbs

ghetto'd WOD:

24" box jump X 50
50 pushups
45 lb dumbbell swing X 50
50 situps
35 lb dumbbells HPCL X 50 (10, 7, 10, 9, 14)
800m run
50 goodmornings (10 lbs)

24 even.

jberg

18:31.6.

19:51
following modifications:50 step up to 2feet-ish bench (no box, and couldn't jump on that type of bench) 50 towel PU, 30# DB swing, 25# DB HPC, OBar straight leg DL

23:38
75 towel pull-ups for rope climbs, all else as written.

18:39
21,15,9 ea. of:
500 m row
75# Thrusters
20# Wall Ball
20# Box Jumps
KTE

Subs:
75 towel pull ups for ascents
55# DB swings for KB

All exercises done wearing a 20# weighted vest: 22:16
Followed by weighted ring dips (5 sets) with vest.

32:35
45 degree extensions and 75 pullups for rope climbs

17:18 subed 50 towel pullups

Subb'd 50 Pus/55lb DB swing
24:25

Lordamercy that was uncomfortable!

Age 34
BW 150

As rx'd:
23:29

22.02

subs:
75 jumping towel pull ups
35# DB swings for KB
20# in each arm for HPC

Nice photo Stephane..Crossfitting on vacation, i love it!

33 minutes.
25 pullups substituted for the rope climbs.
32.5 lb. dumbells for the hang cleans.

22:11 with some scaling.

Used 30# db and 35# kb since I don't have 1.5 pood. Did 10 1/2 rope climbs due to ceiling height and need for assist.

24:39 with subs (at fire hall)
30 inch box jumps
75 pull-ups (used rope attachment over squat cage)
60lbs kettlebell
50 sit-ups unanchored (Aucoin)
40lbs. DB power cleans as rx'd
800m on treadmill
back ext. on ball against wall

Matt - 25:25
Garry - O'Neill - 24:35

sub'd 25 towel pulls for the rope climb
20kg dumbell for the kb swings
800m on treadmill
supermans for the back ext.

still hurt though:-)

subbed Angie

100x jumping pullups
100x pushups
100x situps
100x squats

Previous time 21:19
....
todays time.....13:53!

That's over 7 minutes off last time I did it....new PR for me by a lot.

bw 160 age 16

10x laps around gym + 25 of everything else

total time 15:34

Jen:
Sub 50 15KG BB Pushpress for Rope climb
Sub 1/2 Pood Swings
Skip Hang Power clean
16:55

Paul:
Sub 5000M row @ 10
19:38

26:27
subbed pullups for rope climb

bw: 185

Lots of sub's due to shortage of equipment.

50x 24" box jumps
75x towel pullups
kb swing as rx'd
situps as rx'd
50x 25# db hang cleans; heaviest I have :(
800m as rx'd
50x 60# good mornings

23:34

40 yoa
210# bwt
time-32:25
subbed 65# dumbell swings for kettle bell swings
subbed goodmornings for back extensions

21:51
Pullups instead of Rope Climbs

Back squat/ multiple Box Jump
5 sets
225 X 3
5 Passes on the multiple box jumps

5 Rounds
6 HSPU
9 Ring Dips
9 Ring Push ups + 3 drop push ups

15:00

Anthony (BW=180)
Notes: sub 75 chinups for rope climb, 55lbs dumbbell swing
Time: 29:49

Jodi (BW=106)
Notes: sub 75 chinups for rope climb, 30lbs dumbbell swing, 20lbs (40 total) power hang cleans
Time: 25:46

Adc 19.49

Subs:Box Jump to Bench
60 Kipping Chins for Rope Climbs
25kg DB for KB Swings
50 sit ups on Ab Mat unachored
2x20kg DB for HPC
1000m Row for 800m Run
50 BEs
Row Split Drag 4
3.54.1 23

Alena
24.01
Subs
10kg DB for Swings
Kipping Chins and Lat Pull Down for Rope
2x7kg DB for HPC
1000m Row
4.45.5

37:00

sub'd 20 towel pulls 20 regular pulls
all else as rx'd
25:19 - i think the 12 mile bike ride took its toll today

19:41...same work out as d-bones..hardcore

bw: 201 age: 36
warm up: 21:00 of rowing, 5000 meters

sub'd 50 pull ups and 55 lb dumbell swings.

39:20

Did the brand X pack workout for a time of 19:47. Hard to get going this morning for some reason.
And surfing after this workout is not a good idea. Trying to get in the line up was not fun.

Holy crap batman!

42/145#

26 min

Sub'd 50 staggered rock rings p-ups for rope ascents
Sub'd 36# KB for DB for cleans.

And please no more kb and running for a while,

48 min

subbed 75 towel pullups

30:20

subs:
75 towel pullups for rope climb
supermans for extensions

Quick Question. Are the kettlebell swings two hands or one hand? In the video it looks like he's using two hands but its not really that clear. Thanx.

Today I did five rounds for time of

hill sprint
5 dumbell deadlift
5 dumbell cleans
5 dumbell frontsquats

I did this workout in 15:18 with 20 pound dumbells. I am 13 years old and have been crossfitting for two and a half years now.

50- 24" box jump
75- towel pullup
61- 45# kettle bell swings
50- situps
66- 30# dumbell hang power cleans
800m run
50- 45# good mornings

23:46
tried to match the total weight moved when what I had was too light. Mental note, get a rope, towel pullups are just madness.

Urbana Garage Group

Karl 23:04.48 w/ subs:
75 jumping towell pull-ups
30lb DB Power Cleans
25lb sand bag good mornings

Dorie 26:05.14 w/ subs:
16k KB Swings
75 assisted pull-ups
20lb DB Power Cleans
25lb sand bag good mornings

Molly 29:26.73 w/ subs:
12kg KB Swings
75 assisted pull-ups
15lb DB Power Cleans
25lb sand bag good mornings

BW 151

subs - lower box,50 PU's no rope, 30lb DB HPC, 40lb KBS

25:56

no time kept, 50 reps 50lb db swings, 50 reps 2 40lb db hang power cleans, 50 sit-ups, 50 supermans, 10 pu

25 towel chinups
50 box jumps to a 24" high wall
50 swings
50 ab mat situps
50 double kettlebell cleans 20kg
800m run

32:44

Later i've got a massive O lift workout

Ouch, again! As rx'd except subbing 75 towel pullups for rope climbs, light push off with one leg on most, and 55# db for kb. Other weights and reps as rx'd. Originally planned GHD sit-ups, but realized discretion was the better part of valor. 27:26.

I'm slow to catch on, but realized today that grip strength is limiting factor in towel pullups. After grip was toast, the db swings were interesting. I was hoping I wouldn't inadvertently release a 55 pound lob shot across the gym (probably not far across though).

WU 1/2 mi walk on treadmill and stretch.
WOD
Sub rope climb w/ 50 partitioned towel PU
Sub 55# w/ 35# partitioned KB swing
Sub 40# w/ 35# partitioned DB HPC
23:23

10 min ellip wu 15/15. wod = 34:26--subbed 25 towel pull ups for rope climb. sit ups unanchored. run had some walks in it hr av 126, hr max 170. compares to 47 mins--subbed 25 pull ups for rope; 45lb db for kb, feet unanchored on sit ups, 30lb db on hpc, had to walk a bit during run on 11/16/04.

18min
sub'd supermans for back ext

bw 165#

had to due a little more than rx'd due to what I had, 24inch box, 63#kettlebell, 20foot rope, supermans instead of back extensions

17'11"

awesome workout...rope climbs are great only got the first one without my legs.

18:32
Subbed 75 towel pull-ups for rope.
Rest as rx'd.
Great Workout!!

New to CF, been following WOD pretty closely last week. This one had me scared. Took me 10 minutes of pacing this morning just to convince myself to do it!

Age:23
5'6" 128lb.

As rx'd save for:
2 sets of 25 pullups for rope cliimb
40lb. dumbell for swings
2 40lb. dumbells for hang cleans (Should have stuck with 2 20's, but I wasn't sure!)

26:38
I'm about to sleep like a baby!

Kevin, #105. Your thought has also intrigued me since starting Crossfit in April. I'm with Ron Nelson, I try to always do the WOD's in order because they always seem to me to build on each other in a synergistic way, just as the individual exercises within the wod do. I certainly can't speak for the coach, but that's my 2 cents, now go get some...

subbed 50 pull ups and 85lb barbell.
31:55 and it sucked the entire time...

Thanks for the info on the hang clean vs. hang power clean - oddly my thought WAS "much easier"... until I tried it!

28 minutes

Lots of subs, since I'm a newbie:
Sub-ed 2 stairs for the box jump... about 15" 50X
Don't have a rope, so played with push-ups with legs on the weight bench - about 30 of those before my arms collapsed
Dumbbell swing 15lb X 30 reps, 20lb X 20 reps
50 sit-ups
Dumbbell Hang Power Clean - 29 times with 10lb before arms died
800 m run
50 supermans

Good stuff!

mae-34:00. Subbed 75 towel pd @ 42.5 pounds, did 40 pound swings, and 20 db for power cleans.
zac-41:00. subbed 75 towel pd @ 80 pounds, did power cleans on bar, shoulders hurt too bad for db's.

Both used 18" box.

189 bwt

Pack scaling:

Reps down to 35
Swing with 35# D bell
Clean with 30# in each hand.

17:53

subbed 50 towel chinups the rest as Rxd.
32:55 could've possibly run faster.

36:15, including the 5 minutes I wasted trying to get my treadmill working right (I ended up running outside in the rain, but that was ok and I should not have been so pussilanimous to start with).

Subs:
12xrope climb w/7 foot ascent, starting from my back

1 pood on the kb swings

25 lbs on the HPC's

36 bw 190
messed up-only did 45 instead of 75 towel pullups
the rest as rx'd
16:46

Age: 31
Ht: 68"
BW: 235 (23%)

CFWU(10) x3 - 13:56
Rest - 4:13

WOD - BrandX Pack

20" Box Jumps x35 - 1:45
Jumping Towel PU x30 - 3:14
35# DB Swing x35 - 2:05
Sit Ups x35 - 2:42
30# DB HPC x35 - 5:17
800m Run - 5:39
Back Ext x35 - 2:27

Total - 23:09

Oddly enough, it was the fore arms that hurt the most during the work-out. Alot of these were broken. That run was far too slow.

50- 24" box jump
75- towel pullup
61- 45# kettle bell swings
50- situps
66- 30# dumbell hang power cleans
800m run
50- 45# good mornings

36:43

Scaled entire WOD to 50% (not feeling it today)
25 jumps to std wt bench, 25 pull-ups instead of rope climb, 25 swings w/ 55# d/b, 25 unanchored sit-ups, 25 d/b hang power cleans w/ 40# d/b's, 400m run on treadmill & 25 back ext.
15:43...HR avg 150, max 171

substituted bar powercleans 85lbs

35:30

20:12
Unable to perform rope climbs or towel subs due to a dislocated finger I did a while ago so did regular pullups instead.

34:51 w/ subs below

50 x double unders
50 x pull ups
50 x 55 lb dumbell swing
50 x sit-ups
50 x 40 lb (80lb total) hang power clean
800 m (Elliptical machine)
50 x back extensions

29 min 48 sec

sub rope climb with x75 rope pullups

CFWUx3

For time:
20" Box Jumps x50
Towel PU x75(broken)
DB Swing, 55# x50
Sit Ups x50
Hng PC, 30# x50
.5mile run
Back Ext x50

36:03

Haven't posted in a while.

M 34
BW 165

CROSSFIT NYC!!!!

As RX with following changes:
50 lb dumbbell for 1.5 pood (couldn't find any 55 dumbbells)
25 Towel pullups for rope climb
500m row for 800m run.

29 minutes even.

Today I feel things in places I didn't know I had places.

Time 34min 44sec
20 inch Box jump, 50 reps
Rope climb, 5 ascents
35lb DB swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

377 - 24:10
Subbed 75 pull-ups and "good mornings" for rope climb and back extensions

404 - 24:40
Subbed 50 close-grip pull-ups and 30 lb DB for rope climb and 40 lb HPC.

subs: 35lb for kb-swings, 30lb dbs for dbhpc, all else as rx'd
wu: cfwu (subbed push-ups for dips) x 3
wod: 25:02 (rope climbs just were not fun)

substituted hangcleans 80lbs

37:00

Subs & Mods:

24 inch Box jump, 50 reps
Rope climb, 5 ascents (15' rope - with knots*)
50 pound DB swings, 50 reps
50 sit-ups
95 pound Hang power clean, 50 reps
800 meter Run
50 - 95 pound stiff-legged DLs

26:26

BW: 205

a little more than rx'd due to what I had, 24inch box, 63#kettlebell, 15 foot rope, 20 40meter sprints, supermans instead of back extensions

20:38

I guess the knowlegeable people are not reading today...

I'll repost my question again later.

Sub-ed no-kipping pullups instead of rope climb because i didn't have a towel and had no rope. (15 pullups per ascend).

all else as Rx'ed
37min. first time doing kettle bell swings and dumbell hang cleans. those definitely were the weak point in the workout

Not too proud of this one. Really, really could have put more into it.
Subbed 2x40lb hang clean for 2x20lb because I found myself curling the heavier weights.
~47:06

Subed 50 pull ups for rope climb
did 40lbs dunbbell squat cleans x50
otherwise as Rx'ed, 24:25

Substitutions:
50 rope pullups on gravitron
35lb db swings
20lb dbs HPC

26:52

Cleans really hurt my time. Couldn't do much more than 8 in a row.

25:57 (041115 = 32:32).

Now 20 inch Box jump = 50 (1:51); then 18 inch Box jump (onto lifting bench), 50 reps (30+10+10)
Now 50 rope pullups 10/6/5/5/5/4/4/3/3/3 (5:01); then 50 towel pullups - broken sets.
Now 1.5 pood Kettlebell swing, 25/25 (2:36); then - 20+15+15
Now situps 30/20 (2:15); then 30+10+10
Now 40 lb dbbell Hang power clean, 15/10/10/10/5 (5:08); then 10+15+15+10
Now 800 meter Run (5:14) - then = slow
Now 50 95 lb barbell good mornings 20/20/10 (3:58); then 50 Back extensions - 20+15+15

Oh, how very nice to do this workout in my own garage gym!!

25:06 as rx'ed except out of order. Rope is in the motor pool, ran 800 m course to gym after rope climb, then as rx'ed.

10 muscle-ups after helping 2 other guys w/WOD. Most ever in a day and elbows didn't hurt as much as previously. Thanks again to Ahmik for the great coaching.

Joe P: Helen, 13:15 subbing 25 lb DB swings and jumping pullups at the end.

John K: Helen, 11:55, subbing 1 pood KB.

cfwu x 3 (-140 pounds on pullups & dips)

20 inch Box jump, 50 reps (check)
Rope climb, 5 ascents (no)
45-pound dumbbell swing, 50 reps (check)
50 sit-ups (check)
20-pound dumbbell Hang power clean, 20 reps
15-pound dumbbell Hang power clean, 30 reps
800 meter Run (3:45)
20 Back extensions

BW 250
Age 32

31:52

Subbed assisted pullups for rope climb cause I didn't have a rope and cause even if I did, I just can't do it.

ran 800 on that infernal contraption known as a tread mill. Severly uncomfortable and couldn't ever get the speed adjusted to where it felt right.

No training for me today, extra rest.
Have fun, Johan

Hey photoman, are water shoes trackable?

32:09 with some heavy mods due to lack of equipment

mods:
24" box jump
towell pull-ups jumping
swing w/ 15kg fat pipe
HPC w/ 12.5 kg fat bar

extra:
ran 2.5k

Subbed modified 75 towel pullups for rope climb. 55 lb. dumbbell for swings. Everything else as rx'd. Putting backextensions after the 800m run was pure evil!!

Box Jumps were unbroken
Towel Pulls were unbroken
Swings were broken at 35.
Situps were broken at 40-5-5
Power Cleans were broken 13-10-11-9-7
back extensions broken at 5-25-20

18:40

time - 24:18

sub'd assisted chins (100 lbs), box jump level 5 (busted shin on 6), sit ups feet anchored, 25 lb swings, 15 lb db front squats (could not jump - shin!), rowed 800 m with one leg (shin), back ext as rx'd

coach, what can i do to improve flexibility in my hips. I cant get below parallel on any squat-involved exercise. even at parallel i feel as if im probably leaning too far forward

27:20. Did a day late at st. 216. Get some...

29:25

sub'd:
24" box jumps
35 towel pull-ups ended with slight jump (sore shoulder)
35lb DB swings
25lb DB's HPC (sore shoulder)

everything else as rxd'

29:15
50# instead of 55# DB swings. 75 towel pullups instead of rope climbs.

39:10

subbed squat cleans for power cleans

cfwu, then:

32 minutes

subbed 1000m row for run

Very modified puppy workout

I did 25 box jumps, 5 each on heights of 4", 6, 8, 10, 12.
I did 25 lat rows on each side with a 20 lb. dumbbell. (Yes, I know, it's not crossfit but I don't have a pullup bar or any rope now.)
25 dumbbell swings with a 5 lb. dumbbell.
25 situps on the stability ball.
25 hang power cleans with broomstick, for form. The last 5 I substituted a 10 lb. bodybar.
400 meter walk.
25 back extensions.

About 30 minutes.

i am new to crossfit... but i did it. i had to use a 40lb. dumbell for the kettelball, and i wasn't sure about the rope; so i did 20 pullups. this wod kicked my butt. soon i will be able to do the whole thing, but i dont wanna get hurt, yet...

26yo 200lbs

27:50 some subs

75 jumping towel pulls
95lb hang clean using barbell

hard and fun

BW 57kg

19 inch Box jump, 50 reps
50 strict pullups till needed assistance then JPUs
50 sit-ups unanchored
15kg Kettlebell swing, 50 reps
13.5kg dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

not very fun when cutting :D
33:20

As Rx'd 20 min

20:31

Subs:
Rope pull ups (25)
only did 20 HPC's - shoulder twinge

41

Sub'd rope climbs: all subs sucked: tricep rope, towel. Wasted a lot of time. 800 run cramped after first lap of 5 at SSC.

27:18 as rx'd substituted barbell

44,5'11", 201lbs
28:54 @ brandx pack version with 35 reps
--all sets broken
--5 towel pullups to jumping to gravitron
--55lb dumbell to 45lb dumbell, quickly, for swings
--30lb dumbells for hanging power cleans
--walked a short distance 3 times during 1/2 mile

carol, 40, 5'7", 151lbs
~32mins as rx'd with following subs
--broken sets
--jumping towel pullups
--25lb dumbell for swings
--20lb dumbells for hanging power cleans

trish, 36, 5'7", 140lbs
~32mins as rx'd with following subs
--broken sets
--jumping towel pullups
--25lb dumbell for swings
--20lb dumbells for hanging power cleans

Age 28, BW 185 Lbs.

As Rx'd, about 20 min, used a clock on the wall, my watch has grown legs. Followed up with Helen about 8 hours later, because I missed the day before, and did it Rx'd in about 10 min, again watch was still walking.

20:20

Not a lot of pop tonight.

20 inch Box jump, 50 reps (broken in ~ 3)
Pull-ups in the rain (25, 18, 5s and 6s)
55# Kettlebell swing, 50 reps (broken in 3, no pop in the hips)
50 sit-ups (unbroken)
95# bar Hang power clean, 50 reps (broken in 10s then 5s)
8 tabata intervals of high knees
50 Back extensions (unbroken)

Note to self: when performing towel pull ups, make sure to use a towel that will support your weight. At the top of one rep, I heard the unmistakable sound of my towel becoming...two towels. Thankfully I work out early enough that no one saw me fall to the floor...

BW 190
Towel pullups (15x5) for rope climb, 55# DB swing for Kb, otherwise as Rx'd:
26:20 (about 15 of that on the towel pull ups, or so it seemed).

ScottH #191--Ha! The grip failure has occured to me before (I practice rope pull ups with one of the short ropes used for tri-pulldowns...and after a few reps start sliding down the rope), but today it hit me too--not in the DB swings, but the 40# cleans--the dumbell kept slipping forward in my hand so it was mashed against the weight. Ouchie!

Did this wod day after rxd.

175#

Time about 35 minutes.

50 24" box jumps unbroken
75 chins, kipping, severely broken.
50 db swings 50#(no 55), broken in 3 or 4
50 situps unbroken on makeshift GHD bench next to smith machine
40# DB hang power clean, broken in 3 or 4 (now I know what everyone was compalining about)
1000 meter row (4:06, I think)
50 BE's on 45 degree thing

First few chins were on towels, but had to give up on this pretty quick. Will work these into my warmups to build grip. Db swings were much harder than day before yesterday. Realized this time that I should be in a more of a squat when the weight goes down--tougher.

Did this the day after. 42 YOA/200 BW. I split everything up into 2 sets. First week of CF.

2x25 24" Box Jumps
Broken sets of Jumping PU's/sub for Rope climb
2x25 1.5 pood KB swings
2x25 situps
2x25 KB HPC w/1 pood
2x400 meter run
2x50 Good Mornings
Time 42:00 minutes

Whew!!!! Glad to just finish this one. Ready for a Rest day. Have to take a Cooper Test tomorrow.

Well, that sucked.

30:44

isaia (14): 11:54 pack from
micah (11) 8:05 puppie
dad (39, 198#) 27:50 w/two subs for kball and db cleans

kids schooled me. Great effort from them. box jumps on 23". sub'd 55# db for kball swings - took 2.5 as long as the first two. Sub'd 80# barbell hanging cleans to parallel (lft shoulder couldn't do the db).

30 minutes with some subs

no rope - so did 25 pullups
no KB - so used 50# DB
40# DB hang power cleans were brutal - so did 15 w/2-40#; then 10 w/2-30#; form was degenerating so 10 w/stick. Then figured out I should be looking at the ground 8 ft in front of me instead of the wall 30 ft away. This gave me a better sense of where the weights were in relationship to me. Finsihed with 15 w/2-30#.

Each exercise was typically about 2.5 to 3.5 minutes, except the cleans at 13:46! Ouch!

bw-145

subbed lat rope pull downs for the rope ascents, 15 reps at 75lbs.
used 30lbs dumbbell for the hang power clean.
40lbs dumbbell for the kettlebell swings.

24:53

BW 180 LBS
TIME: 22:48

5 X ROPE (UNBROKEN)
1 X 800 M (UNBROKEN)
50 X 20" BOX JUMP (PAUSE AT 35)
50 X SITUPS (UNBROKEN)
50 X 50 LBS DUMBBELL SWING (PAUSE AT 35)
10 X 40 LBS D-BELL HANG POWER CLEAN
40 X 35 LBS D-BELL HANG POWER CLEAN (PAUSE EVERY 10)
50 X BACK EXTENSIONS

29:19

Subbed 50 pull-ups for rope climbs. Everything else as RX'ed. dumbell power cleans were sloppy.

25:09

as rx'ed with 2 subs

20 inch Box jump, 50 reps
75 pullups (Rope climb, 5 ascents)
55 pound dumbbell swings, 50 reps (1.5 pood Kettlebell swing)
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

First, wow. That was a monster.
BW: 178
Age: 31

Stretches, No warm-up

20 inch Box jump, 50 reps - No problem

Rope climb, 5 ascents - Very Tough - Only got 4.5 and had to use my feet/legs for leverage. Had no spotter and no juice left on the 5th one and didn't want to get too high up prior to turning into jelly.

1.5 pood Kettlebell swing, 50 reps - 20/20/10 w/ 10 secs rest btwn each set

50 sit-ups - No problem

40 pound dumbbell Hang power clean, 50 reps - Started with 40's in each hand for the first ten reps. Then, I dropped one and did the remaining 40 reps with one 40# dumbbell. That was too easy, but I wasn't walking back to the gym in the middle of the workout.

800 meter Run - Felt good, good pace

50 Back extensions - Subbed 40# stiff-leg single dumbbell deadlift.

Can't wait to look back at this workout next time for some serious improvement.

Age 50/BW 240#
Subbed step ups to 20" bench for jumps, 75 pulls for rope climb, 50# DB for KB swings and 1000 meter row for run; all others as Rx'd. Swing to sit up back to cleans was a killer. Loved this one. 38:44

25:48

As Rx'd 20:46

24:05 with rope pullup subs (50)
I would have done better with a rope.
Pullups and cleans were broken; did the run last.

Performed 10/12
30# DB swing
25 Pull-ups for rope
25# DB HPC

24:38

24:38

50 back extensions
800 m run
40lb clean x 50 (barbell)
50 leg lifts
30lb db swings x 50
60lb lat pulldowns with rope x 50
50 box jumps

lots of subs and did it backwards...the box was taken at the beginning.

29:07 subed 35 towel pu for rope

23:23- subbed 6 x 12 ft rope climbs for 5 x 15 ft rope climbs

19:17
Didn't have a long enough rope, improvised...
Hang cleans killed me.

5'7"/145lbs/29yoa

As Rx'ed with the following subs:

25 towel pullups instead of rope climbs (75 just seemed sick! Took 6 sets to get 25 reps, grip was the weak point)

55lb DB for the Kettlebell (broke the 50 reps down to 3 x 18,17,15 with 45 seconds rest in between)

40lb DB's hang power clean broken down into 5x10 with 45 seconds rest in between (odd lift compared to barbell hang cleans)

800m in 3:30

Back Extension with 10lbs broken into 2x25 with 1 minute rest

Total Time: 27:20

Sub'd 75 towel pullups for rope climbs.

27:09

12/20” box, no rope/towel pu, 35/25 db swing, 30/20lb @ 15 (tendons) swing, 1mi run
32:27

cfwu x 3 (-pullups)
NOT as rx'd - following subs:
15" box
30 mixed grip pullups for rope climbs
(grip was MIA)
db hpc's 5 x 40#, 5 x 30#, 40 x 20#
32:22

For time:
20 inch Box jump, 50 reps
75 x Towel Pullups
45 lbs. Kettlebell swing, 50 reps
50 sit-ups
35 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

37:46

This was tough for me...75 Towel Pullups, I'm TOAST!!!

31 minutes. For ropes, put a rope over pull bar but only did 10, 50lb DB only for swings, 2x40lb DB for power clean. Back extensions sub with straight leg DL 95lbs.

26:31 with Good Mornings subbed for the Back Extensions...

32:35

Sub: 10 alternating-hand rope pullups x 5

47:30
18" jumps x 50
rope lat pull downs 100# x 50
55# dumbell swings x 50
incline situps x 50
40# dumbell HPC x 50
1/2 mile run on treadmill
back extensions x 50
Alot of wasted time with transitions between sets traveling between floors at gym.

Finally made this one up.
35:23

a few days off due to unimportant stuff like work
cfwu x 3 - pu's (db curls to press for elbows)
WOD reps as rx'd, but broken
subbed 8 ring pu's for ea. rope climb
50:43 a serious butt whuppin' for this 182lb 57 year old fart! good stuff, thanks Coach.

Sub'd: dumbell HPC w/ straight bar (90 #) HPC
back extensions w/ stiff leg deads (90#)
Rope climbs were terrible.

27:56

Adam 35:30

Meyer 36:30
subbed 50 towel pull ups
adam cleans 25 lbs
back ext on homeade ghd with smith

I couldn't let this one slip by!
sub'd 50 reg pull-ups
55# db
used a set of 40# dbs for cleans( brutal!)
I knew this was going to be a good one!
27:33

Sub 50 pullup for rope climb
sub 30lbs DB swing for Kettebell Swing

25:19

age 30, BW: 160.5 (weighed after WOD)
36:08

Avg HR: 177
MAx HR: 213 (WTF? can't be right)

sub'd 50 pullups for rope climbs
45lb dumbell for kettlebells
30lb dumbells on HPC

had to cut the back extensions short at 25; just flat out of gas.