How do you score SDHP's as a sub for the rower again?

This is going to be fun!!!

Oh boy, maybe we can do this one in our turnouts. Heat stroke here we come!

funny, I just said to someone that I have never come across this workout for myself but have seen many others do it. I coached a fellow through it an hour ago and now I get to feel the pain tomorrow.

shoot...dont have a row...any one got any good substitues?

at which point on these do we make the decision to scale down the weight?
I can perform the lifts with the weight prescribed but know that they are nearing max so the repetitions will be low. Admittedly I have had little personal exposure to the wall ball so should I stick with the load set out or drop it to get better at the technique and keep the metcon up?

I'm a Texan by birth (Houston, parents in Lake Jackson). That's a darn flat state, which may be why I like Kentucky so much, but y'all are still Texans. I was going to do the 5x 400 meter run/50 squats on Thursday with my one trainee and me, but this is better. We were talking about rowing this morning. It'll be SDHP, but it'll still be good. I'm non-military, but HOO-AH anyway. I love this stuff.

this has to be a punishment from the crossfit gods for not finishing lynne 2 days ago. i can't wait 2 c brian t suffer through this torture.

i sub rowing with burpees. other suggestions are 30 sec out & back run or jumping pullups

Thanks Chris S. wish I had a row though

I like the burpee sub for rowing, especially with sdhp already in the mix. I'm really not sure how we are going to get this one done at the gym tomorrow.

i wish i had a rower too. i've been known to have some choice words for both burpees and sumo deadlift high pulls

burpee is just a stanup to push up to standing again right?

A lot of people seem to sub rowing for running. Why doesn't it work the other way around?

kind of; after you push yourself up, bring your legs up to a squat position then jump as high as you can. check the exercises section off the home page

So funny, a bunch of our athletes just insisted we do this, and here it is again. No whining!

#13

How do you run for calories??

I did this workout today - scored 277 as prescribed for women.
Any other women have scores?? I'm the only one I know that does these workouts!

In the past people have posted music with beeps in it to tell the listener when to switch exercises, does anyone have a song set created for fight gone bad? I normally work out by myself so it is hard to know when to switch exercises. thanks--Courtney

i really want to do this one but i have a game on wednesday so im not sure how i will feel, so i will save it for some other day

looks like brian t will see his maker tomorrow

I have an Integrity air 3000 rower, which apparently counts way more calories than a C2 (I just completed one minute of moderately hard rowing and the Integrity counted 42 calories.) Does anyone know a good conversion? Thanks for any help.

congrats are in order! i notice a couple of new affiliates...

#20 42 calories?? Is that thing broken?

Don't have a 20lb ball for wall- ball. any subs?

YES!!! I love all the stares I get with this WOD!

What, you've never seen a 250 lb man with a bad crew cut throw a ball at a wall and jump on a box a bunch of times!?!

Thanks Coach. I never liked keeping dinner down anyway!

#23 Carter,
Per the FAQ, wallball sub is 20 pound DB thrusters. One 20# in each hand. The extra weight makes up for the less ballistic nature(no throw/catch).

Everyone read the FAQ before asking anything. Many things are answered there.

I love being able to say that I can do this at home . . . :-)

Will do after my ride at China Camp.

If someone can answer this for me by the time i wake up, id appreciate it. Is the weight on the sumo deadlift including the bar?
KThnx :)

oh and if someone could be so kind...im gonna assume the row is a rowing machine right? if any different just let me know. New crossfitter up in here.

thanks for the advice andy

i've got this:

http://www.dammit.com/mp3/20_minutes_of_Queens.mp3

it's 20 minutes of queens of the stone age. at :50 there's a chime, 10 seconds later a knock to signal the 1:00 mark. chimes every 50 seconds and knocks every minute after. works pretty well.

carter,
no prob

#27-28 Agui,
The weight listed will always include the bar. So assuming a standard 45# bar, throw a ten and a five on each side. I highly advise the use of collars on FGB.

The rowing assumes a Concept 2 rower, to be as Rx'd, and get an accurate(transferable) calorie count.

#27 agui-- it's 75lbs total. 45lbs bar plus 30 in plates.

I'm hearin' ya #6. 35KG IS very close to my 1RM. Just sat back down to log my workout and realised it's 80% on dumbbells. D'oh! Lost count first round, round two and three minus wall ball with burpee subs for rowing - 59pts.

#16

Treadmills have calorie read outs like ergs.

I hate missing this!! I just found out I have a torn meniscis. AAARRGGGHH!!

This is a killer WOD, I just wish I had some of the specialized equipment, i.e., wall ball and rower sub'd DBELL kettlebell throws, forgot about thrusters as a sub, and tuck jumps for row. Should have done Burpees but I was still feeling it pretty good. My score really isn't worth a whole hell of a lot because I sub'd out those two. 351

#36 Nolan

What is a tuck jump?

Thanks

Did this one a couple of days ago. I got a 291 and the dry heaves after the last set of rows.

296.5, subbed bike, eliptical and treadmill sprints for row. BW 165, 34 YOA. Awesome workout

First time on this WOD.

PJ 365
Glen 339
Vance 295

great workout

Totals from the three rounds:

76 - 25# wall ball - sandbag thrown to touch 8' ceiling
37 - 75# push press - full overhead lockout
51 - 20" box jump
45 - 75# sumo high pull
51 - Calorie row

259 overall total score

Subbed tuck jumps for box jumps due to 7' ceiling in basement. Subbed treadmill for rowing due to no C2.

Rd 1-84
rd 2-89
rd 3-76

total 249

219..subed burpees for the jumps

w/u: light calisthenics, stretching
wod: 303, subbed 45lbs for sdhp, pp otherwise as rx'd
*first fgb w/C2, liked this MUCH better than 2 sets of sdhp

The explanation for tuck jumps or any sub you see in the posts can be found via the FAQ link on the main page. Feel free to read this IN ITS ENTIRETY, then get back to us if you have a question.

Happy Crossfitting and welcome to the community!

Okay....so I see that mfbunch bailed on me this morning!! That's okay because I am a day behind...will be doing this WOD later this afternoon as I double up this morning to catch up to the routine after a long weekend! Looking forward to it!

Grotesque Grace - a birthday workout

170lb clean and press, 33 reps (one for each year and one for Coach and the CF community

13:23

Cheers, kempie

298. Used 2x15# dbs for thruster sub and 45# for SDLHPs and PPs. Biked instead of rowed (easier based on my gym's set up, plus the rowers were being used).

394 as RX'd

down from 400 last time

BW 176

Rd 1- 137 (sub double unders for row..did 40)
Rd 2- 132 (sub double under again...did 49)
Rd 3- 100 as rx'd

Rower was being used during first 2 rounds. My display monitor was a little messed up ...does 15 calories sound about right if I doing about 65 spm? Thanks

Eric O, 15 cals is pretty good for 65spm - most folks would be flatlining!!

Really recommend you try and drop the rate by about half and explode with each stroke. Also, I would guess you are racing your recovery. It should last about twice as long as the power phase. Check out www.concept2.com/crossfit for some great info on getting the most out of your rowing.

Cheers, kempie

happy birthday kempie!

i just joined the community swim team a couple of weeks ago. ive been doing crossfit for a while and find it impossible to come home after swimming and doing crossfit. i usually hit it hard on the weekends, but i feel like that isnt enough. does anyone have any suggestions on what i should do differently?

BWT=282#; 43 yoa

Subbed 4 mile hill run for WOD. Considering a half marathon in May or June.

45:43 @ 145 AHR.

34/185/M
Rnd 1: wb 31, SDHP 18, bj 17, pp 13, row 7 =86
Rnd 2: 20, 10, 9, 10, 6 =55
Rnd 3: 17, 12, 11, 10, 7 =57
Total =198
I destroyed myself with that first set of wallballs at 20#.

Still can't do the push press, wall ball, or high pulls (shoulder issues), so I substituted "Fight Gone Long":

3 rounds:

-- 400 m run
-- 30 DL at bodyweight (for me 2 x 80 lb. DB)
-- 30 Box Jumps, 24" box
-- 2 "suicides" (basketball court line drill, with a sprawl at each turnaround)
-- 500 m row

Each individual exercise takes me about 2 minutes, counting transitions. 31 minutes overall.

Obviously, it doesn't compare in intensity to Fight Gone Bad, but it's a nice metcon.

subbed

thrusters for wall ball
sdhp for rowing (counted reps)

105+102+96 = 303

Modified WOD...

3x:
7 Kg ball (best I had)
45lb high pull (bar only)
Used bench for jumps
65 lb push press (bar & 2 10s)
Rowed for 1 min on cheesy Schwinn rower (computer not working...no idea what calories were)

Still whupped me...didn't bother counting since I was too busy trying not to pass out.

Followed up with treadmill walk.

Good times.

Best I can remember (no pen)

Wallyball: 25+20+20 = 65
Sumo Squat: 15+12+10 = 37
Jump Box: 25+20+20 65
Push Press: 13+12+10 35
xctry treadmill: 15+13+12 cal = 40

Total = 242

Thanks for the Queens mp3 with chimes/door. That helped track time; Needed to walk around stations at gym, which gobbled up 30-40 seconds between. (grrr)

Good Sub for rowing: taken from the recent painstorm is 10 meter sprints, shuttle style, count reps.

This is the first time that I haven't been able to make an excuse not to do this when it comes up :P

Everything as Rx'd- 310

Wall ball 12#'s 30/28/26
Sumo DL 75# 20/14/12
20" Box Jump 21/17/17
Push Press 75# 20/18/15
Run 1/8 mile 45
Total 283

40M/5'8"/176

Hey Pukie! Nice to meet ya! Thanks for waiting until I finished my last rep to show up!

22/21/19 = 62 #25 wall ball
18/20/15 = 53 #75 SDHP
22/19/19 = 60 22" Box Jumps
15/10/11 = 36 Push press
33/33/37 = 103 #35 bent over row
total = 245 (Taking a 3 to 1 conversion on bent rows for 34pts)

Cool thing was the whole workout was done in the backyard and 20mins later I still couldn't hold the paper steady while I ate breakfast.

FGB @ P.I.

XO - 314 (then started practicing snatches as the rest of us tried to stand up...)
PFA - 253
ATC - 222

1st FGB, 1st "group" WOD. Lots of sweat angels and one possible broken finger.
Ooooorah! My kind of fun!

subbed bent over rows for rowing, i know, not the best sub, but i subbed continuous lateral rope jumping w/ knees to chest for the box jump, both for lack of equipment.

definitely a kick yo ass type of workout, shoulders really feeling it!

20# db thrusters (sub for wall ball)
75# sdhp
20" box jump
75# push press
20# deadball slams (sub for rowing)

120/101/99 = 320

Hey dammt,
Any way to get that mp3 posted in a windows format? I can listen to it but I can't figure out how to save it and burn it on cd so I can take it to the gym.

After a long hiatus, having to start over more or less at the beginning.

Pretty sore from yesterday's Cindy. 6.5 hours sleep.

* CFWU X 3
* Row 400m (avg. 500m rate was 1:46)

Josh, Comment #64 are you in the Sig Det? I was a team guy in Oki for a long time.

It's my first fight gone bad, loved it, thanks coach.

Me: 40yo/195/5'10"

Fight Gone Bad: 243

Crossfit is the best.

Billy

#17-Jeanne,

Just wondering what you mean by "as prescribed for women?" Is there a section that has modified WODs that I can look through?

297 with the following alibis, 15 lb Medicine ball, 30 lb dumbbells (80%) box jumps to bench. Also stopped timer while I ran to rower approx 20 meters away.

#34 - tredmill caloric counts are as accurate as me walking away from FRAN and guessing how many calories are gone. Way too many factors in a run on a treadmill. A rower is much more quantifiable and reproducible.

Billy, #69

Recruit Training Regiment, actually...I forget P.I. may not mean the same to everyone...

Funny thing about the Sig Det question...I get asked if I'm an Air-Traffic Controller here all the time, too, and Paige Field hasn't been open for decades!(I'm an Athletic Trainer)

#67 neil --

right click on the link and do "save link as..." save and burn from there. as an mp3, it'll play on most digital music players but if you need it to play on a regular CD player, there are lots shareware mp3 to .wav converters on teh internets. i'd post a .wav but it'd be an enormous file, three times the size it is now. hope that helps!

1st Fight Gone Bad - (Scaled & Sub'dfor me - Working my way to Rx)

Sub'd:
5kg wall ball for 20lb wall ball
tuck jump for box jump
13kg push press
burpee for row
13kg sumo deadlift high-pull

1/2/3
156/97/97 = TOTAL 340

Thanks for the timed music link, nice one!!
Wallball-28, 24, 18
SDHP-12, 10 then dropped 5kg weight 8
Box Jump on stairs- 21, 14, 18
Push press- 8, 7,9
Punch bag- missed first round score , abt 114 strikes knees, kicks , punches, palms, elbows 2nd round and 100 plus 3rd round just hands n' elbows.
Abt 22 mins in all taking off shoes, waiting for an even no on my watch etc ( good excuses!!!)

Here is what I did and it what order:

8# box jumps
55# push press
Row for calories
30# squat thruster
58# summo deadlift high pull

R1 R2 R3
Box 32 34 35
Push P 5 5 3
Row 9 11 9
Squat 12 10 9
SDHP 9 9 10
Total 67 69 66

Grand Total: 202

Special thanks to Krista J. for creating a no weight FGB for my Mom. My Mom is 59, 1st day in CA for the holidays from VA, and I took her to CF SoCal with me this morning. She did 1 round. I was so proud of her!

263

Way off my best, but given the amount of sleep I have gotten in the past few days, I will take it.

Good jobe Leanne.

Josh #73 :>)

Billy

Totals from 3 rounds

74 Wall Ball Shots
62 75lb Sumo DL
131 20" Box Jump
66 75lb. Push Press
45 Calories from Rowing

Total:
378

LOOK AT #53 PLZ!!!

I am anxiously waiting for my timekeeper to get home! Kate, did you ever see the Doc about your hip?

FGB with standard scale

291

300 still elusive and will probably remain so until I can get higher than 15 on row. Took an extra minute between rounds 2 and 3...too much spandex in the gym today to take a chance on introducing everyone to Pukie.

AKA mr bourgot from crossfit london

Did this a few days ago with the boys and girls at the new UK affiliate crossfit manchester.

255 as rx

Highest score box jumps
Lowest score SDHP

I didn't have a 20 pound ball so I did them with a 10 pounder.

Wall-Ball: 40, 38, 39
Sumo Dead: 29, 26, 24
Box Jump: 25, 25, 25
Push Press: 32, 29, 28
Row: 16, 17, 19

TOTAL: 412

now that was a fight gone bad!!
subs
8kg ball for wall ball
19" bench (Atlantis adjustable bench)
65lbs for sdhp and p.p.

45 y/o male 155lbs

91/69/78=238
as you can see I spent a bit too much on the first round and paid for it in round 2

tech work after on ring dips, kipping chins and a set of hspu

LOVE THE FGB!

M/27/180
Score = 287

192#/72"

Somehow, this was my first FGB. And it did go bad.

Total: 366*
Wall ball (5 kg was heaviest my club had*): 30,31,30
SDLHP: 30,25,23
Box: 28,25,22
Push press: 22, 18, 20
Row: 23,20,19

Just realized my 1 year Crossfit anniversary was Dec 17! Thank you, I've seen amazing gains in all aspects of my fitness!

if i don't have a row machine, do i do sdhp twice??? cause thats the sub for rows... anyone know??

Comment #53/#81

I think what you are saying is that you cannot work out everyday. You can only workout on the weekend. If this is correct, it will be very difficult to make gains when you are doing 30 percent of what the rest of the crossfitting community is doing. Having said that, it’s a lot better than eating donuts and thumb wrestling with the remote all weekend. Do what you can, when you can and when your life circumstances change to allow you more "free" time, increase your workouts to daily with a break every six days or so. I know this next comment will probably cause a fire storm but, if all that you have is two days you could break your workouts so that on Saturday you are performing exercises that benefit half or your body and on Sundays you exercise the other half of your body and add cardio to both days. If you did this, you would be certain that every weekend you work out your entire body. Good Luck and tell us what you did and how it works. :>)

Billy

total 305
12# ball instead of 20# that was the only sub

356 BJ/PP/*PULL-UP*/WB/SDHP

PP/SDHP 65 lb (forgot to add 5 lb plates)

Breakdown
25/30/27/30/25 - 137
23/28/24/24/19 - 118
19/22/19/18/23 - 101

Usual subs: 20lbs DB thrusters for wallball, and burpees for rowing.

Score: 284.

Up from 272 last time. I'm slowly creeping towards 300. Good workout to celebrate the second anniversary of Crossfitting.

Allie: BWT: 185
This one sucked! I was spent on the second set, I still finished.
substituted row machine with upright row 50lbs.
WB:38,30,30
SUMO:25,20,20 WITH 10SEC BREAK LAST SET
BOX:36,30,30
PRESS:24,20,16
ROW 50LBS:40,36,34

Did an other workout before looking at the site. Will do FGB on thursday.
today's workout:
5 rounds/time
- 10x 25 kg dumbell snatch 5L/5R
- 10x 25 kg dumbell swing 5L/5R
- 10x burpees
time: 10:59 min.
Need more practise on the burpees.
Have fun, Johan

15lb dumbbell thrusters sub for Wall Ball
1.5 pood KB for SDHP
20 inch box jump
55lb push press
Row for cals

194--first time for women's full weight. I was way too slow on the row and thrusters kill me!

Round 1: 117 points
Round 2: 118 points
Round 3: 119 points

BW: 300 pounds.

Total points: 354 points

37 190lb
as rx'd 3 rounds

sub'd 20lb db(40 lbs) thrusters for wall ball
sub'd 75lb SDHP for ROWS

thrusters 84
SDHP 55
box jumps 101
pushpress 87
SDHP 51

totals: 378

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 12/10/8
Sumo deadlift high-pull, 75 pounds (Reps) 12/10/10
Box Jump, 20" box (Reps) 19/16/19
Push-press, 75 pounds (Reps) 28/18/18
Burpees (w/ push-up & jump) (Reps) 11/8/10

Total = 82/62/65 = 209

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 12/10/8
Sumo deadlift high-pull, 75 pounds (Reps) 12/10/10
Box Jump, 20" box (Reps) 19/16/19
Push-press, 75 pounds (Reps) 28/18/18
Burpees (w/ push-up & jump) (Reps) 11/8/10

Total = 82/62/65 = 209

Question for anyone...

Sumo Deadlift High Pull, I always thought that was a Sumo deadlift that goes from the floor all the way up to a high pull (so stopping before you would clean the weight at the shoulders, so basically sumo deadlift to upright row).

When I looked at the video in the exercise section, it shows what looks to be a simple Sumo Deadlift, with no "high pull" at the end.

Is the video incorrect or am I mistaken. Any help greatly appreciated!

Age 48
Bwt 110

Wallball 10# (largest avail.) 91
SDHP 40# 41
18" Box jump 52
Push Press 40# 26
subbed run (no rowing machine) 30

Total 240
I need a lot of help on the lifts.
Apparently I need to work on correct form and technique.

Kempie- Happy Birthday!

Travis L- I looked to sub in weighted side bends but couldn't find it on the FAQ's page. ;)

Valerie S- I haven't gone to see the doc yet, my appt is on Friday, but stretching it and taking it easy on the running has helped. Thanks for asking!

Subbed some things-
wall ball- 25 lb ball
Sumo deadlift- 75 lb for K, 45 lb for N
Box jump- 24" for N, 24" step ups for K
PP- 45 lb for K & N
Row- used elliptical (no rower, could have done a different sub but we wanted to compare to last time)

N (14 YOF)- 85, 71, 61= 217 Last time- 193?
K (37 YOF)- 87, 74, 77= 238 Last time- 189?

I also raked and cleaned out the gutters for 1 1/2 hours before hand, it was the last time raking for the season. Wohoo!

I'm proud of N, she caught the wall ball full on in her throat in the first round, took a minute to catch her breath and wipe away tears before heading back in.

L is still down with a cough.

Kate

Forgot- wall ball was to a 7 foot target.

Kate

#53/81 Kyle, it will probably take quite a while for you to get use to two work outs a day. Since you joined the community swim team I'd say keep that up and get use to it. then slowly work in the WOD modified/scaled down until you can do it. Are you on the swim team for competition or exercise, what's your primary focus. use CrossFit as a supplement if swimming is your thing. For me CrossFit is my sport of choice so everything else revolves around it. I may swim or ride my bike or run, but not at the sacrifice to my CrossFit workouts. Thankfully I'm now at a point that I can sometimes do two workouts in a day and may go for a bike ride in the evening, other than the hectic schedule of just coming home.

Undersea Medical Officer Class 94
Graduated 15 DEC 06

Did FGB on 08 DEC 06

Here are scores w/ Ht and BW

FIGHT GONE BAD!
Cross-Paul 353 6'2" 208#
Seal Team Kirk 342 6'1" 240#
Bobby Love 267 6'1" 165#
Reconifer 259 5'5" 150#

Was Bobby's first time, everyone else w/ improvement from 1 month ago.

Rx'd

total: 312

totally smoked! Loved it!

39, 200
as rx'd

352 total

That ended up being longer than I planned.

Todays workout. First time for Fight Gone Bad
round # 1 2 3
wall ball: 31 20 15
sd high p: 11 7 13
box jumps:17 23 18
PushPress: 13 12 9
Burpees!!: 7 6 8
Totals : 79 68 63
Total: 210
That really sucked. I don't think the Burpee is an accurate sub for the row but what the hell. I was amazed at how difficult the sdhp was after wall ball, i couldn't breath right with my arms squeezing my chest. Box jumps were ok, just needed to find my happy place. Push press pretty much sucked, and burpees, well, they're burpees.

43, 175

as rx'ed: 301
rounds of: 114, 96 and 91. My daughter was timing me and doing the math, she initially calculated 291 and I was crushed, trying to break 300. Then she said "My bad, it's actually 301."

Fight Gone Bad!:

subbed 30lb wall ball for 20lb
subbed 16 inch box for 24
subbed burpees for wall balls.

Killer metcon

Jake: 106/85/86= 277
Matt: 123/90/87= 300
Brandon: In NYC, hopefully checking out the new BlackBox CF gym

Again, anyone in Richmond Va that wants to join weekly or bi-weekly WOD's with us is welcome. We do them in our small backyard. It's dirty but we have everything we need. We've already had some bites and we want as many people as possible. Click the post name to e-mail me.

We want to see you here, sweating.

Jesse Woody- Nice work bro.

FGB as rx'ed: 1.84 2.84 3.82 Total 250 The rower was 2 floors up from the weight room so my transition time wasn't included; otherwise, I wouldn't have had any rowing time. Wallballs were 25 per round, rows 19 cals; weaker scores on the sumos and push presses. Also I need to avoid 5 sec transitions; better spacing would help me improve...as well as more strength! First time on this CF classic. Smoked. Thanks, Coach! BW:176, YOA:58

whoops subbed burpees for rows.

Attention to detail, son!

318 total. Do not have a calorie counter on row machine, so I just counted reps.

318 total. Do not have a calorie counter on row machine, so I just counted reps.

318 total. Do not have a calorie counter on row machine, so I just counted reps.

subbed SDHP for rower (I would sell my kingdom for a frikkin rower!), otherwise as rx'd.
Total: 283 (down from 303 last time), just ran outta gas.
Still lovin it. Thanks Coach!

EV/TJO/JG/KC/CSO

332/261/245/234/235

WB 93/81/90/83/66
SDHP 58/49/44/37/47
BOX 66/55/44/60/54
PR 80/34/31/33/39
ROW 35/42/36/21/29

Subs:

EV/TJO/JG
8' Target,18" Box

KC
12# Ball, 45# Bar, 8' Target, 18" Box

CSO
12# Ball, 45# Bar, Burpees for Row

Beautiful December day in the Midwest!

Subbed:
Three rounds of:
Wall-ball, 6 pound ball, 10 ft target (Reps) - that is all i had access to!
Sumo deadlift high-pull, 25 pounds (Reps)
Box Jump, 16" box (Reps)
Push-press, 25 pounds (Reps)
Row (Calories)

Total score: 386

418 total
used 8 lb ball and 30 sec rest before row based on location, all else as prescribed...fun times with wife ...on vacation

318 total. Do not have a calorie counter on row machine, so I just counted reps.

Total: 222

WallBall 25 17 15
Sumo DL 18 15 13
Box Jump 23 16 15
Push Press 13 10 10
Row 9 11 12

Numbers were decent. Row machine was one story above everything else, so I had to end the push press 15 seconds early to sprint up the stairs to get to the row (typically ten seconds late).

I suggest we do this again on Thursday!

In the 5 round format!

subbed burpees for row

total: 207

26yo 200lbs

309

my first time doing a real fight gone bad. no subs
good times

Male / 37 / 185#

Wall Ball - 25, 25, 22 = 72
SDHP - 13, 12, 11 = 36
20" Box - 22, 18, 17 = 57
PP - 15, 13, 13 = 41
1 minute run = ??

Total = 206

Great Workout !!!

19/M/6'00"/167
First time ever Puked at the finish
224
sub wall ball with 25 db thrusters
sub tuck jumps for box jumps

seriously sub'd due to torn meniscis
heavy bag
push-press 75#
sit-up
superman
push-up

last time 390
this time 349
3rd round numbers lower than last time. I attribute this score to a lack of sleep because of new man-cub in the house. No complaints :)

lil pipe (subd 20 lb. dumbell thruster)
total= 372
this is inflated though, b/c had extra rest in between sets since had to walk to different areas of the gym to do this

That was my first FGB
I am smoked!!

268

I was shooting for 250. This was after a first attempt when my c2 rower didn't work, I had to stop, fix the c2, and start over after the first round. So I actually did 4 rounds.

#70 - According to my Crossfit instructor, the women's weights are 16# wall ball, and 55# push press and sumo deadlift high pull (pulled bar up to chin after lifting it sumo style). Box jump and rower the same.
Is that incorrect?

push press 20+19+10=49
sumo 37+25+25=87
box 20+18+21=59
wall 19+16+17=52
row 21+22+19=62 *****
total 49+87+59+52+62=*309*
*****

1. Pierre, you're gonna get a "time out" you keep talking like that.
2. kate, those weighted side bends will get you on "The List"

Subs: 6lb medicine ball, (that's all the gym has)
45lb oly bar for both SDHP and PP
12" Box jump
Burpee's for row, (rowing machine way far away, wouldn't be able to get there in time to start before the minute was up)

wallball: 24,20,16
SDHP: 27,24,24
box: 30,26,25
PP: 20,18,17
burpee: 10,10,10
total: 301

First FGB. I am still exhausted, two hours later.

**************************************************
the row was in reps not cals for this one
my new total with the calculated cals for rows is
*****
*277*
*****
compared to 9/16/06 I did
.....
.245.
.....
**************************************************

269. down 79 points from last time! #&#^%*!!! but then i was trying to do it on just a protein shake and a handful of cashews. i'm smaht :)

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3 (did 16 consecutive pull ups on first round – PR)

Three rounds of:
Wall-ball, 15 pound ball, 8 ft target: 28-24-24
Sumo deadlift high-pull, 75 pounds: 8-9-5
Box Jump, 20" box: 14-13-12
Push-press, 75 pounds: 6-10-10

Total without rowing: 163

Compared to 060916:
Total without rowing: 197

#134 - Jeanne

Sorry, guess I was unclear. I'm just new to Crossfit and also female, so I was looking for a resource that had the WODs modified for ladies. Thanks for the info.

What I ended up doing was close to what you mentioned.

Total=220

Hi all,
Work
{One PSN/OHSQx10x10 (55kg) and Ring Push-up (+10kg)x10x5,8x3,7x2}.
Bdw. 84 kg
Duration 19:53...

stretching warmup
some squats to warm up the knees

had to use a 12# ball so I threw a little higher.

event desired actual final
--------------------------------
wallball [30] - 33/32/30 (95)
sumo [15] - 17/18/15 (50)
box [20] - 25/21/23 (69)
push [25] - 25/22/18 (65)
row [10] - 10/10/10 (30)
Total [300]- 110/103/96 (309)

I should have pushed a little harder. I was using the row as rest actually. I could also make up a lot of reps just by pushing harder in the push press.

Sub'd Burpees for row all else as rx'd:

Round 1 139 reps
Round 2 119 reps
Round 3 111 reps

Total = 369 reps

Morning- ran 5.5 miles, lots of hill, in 45 min

Afternoon- CFWU
WB 5 kg (all they had)= 86
SDHP 75#, 50#, 60# = 64
BJ= 71
P/P, 60#, 55#, 55# =63
Row = 41
Total= 325

N: Sub's are 15lb. ball for wall ball and 55lb. for SDHP and PP.
WB: 29/24/24 (77)
SDHP: 13/15/15 (43)
BOX: 20/22/20 (62)
PP: 19/18/16 (53)
ROW: 11/11/11 (33)
TOTAL: 268

J: AS RX'D
WB: 32/26/24 (82)
SDHP: 28/17/14 (59)
BOX: 30/21/18 (69)
PP: 25/16/18 (59)
ROW: 12/10/11 (33)
TOTAL: 302

BW : 70kg ; WU : CFWU x1

20kg thrusters : 14,12,12
20kg SDHP : 18,18,18
15'' box : 25,23,21
20kg PP : 12,11,10
Row : 17,17,20 approx 1200cal per hour

Total 248.

Row scores high as rower is at the other side of the gym and I allowed myself to row for 1 min exactly, but this also meant that I had only about 30 sec rest until the next round.

hardest workout ive ever done

Ben: 289
1stRd (20,20,20,20,20)
2ndRd (20,20,20,20,20)
3rdRd (20,20,15,16,18)

20# dumbbell thrusters 23,19,16 = 58
Sumo 75# 16,11,9 = 36
20" (possibly more) 13,14,13 = 40
Push-press 75# 12,12,11 = 35
Row 17,16,17 = 50
Total = 219

Had some rest time in between sets and moving to rower

sub'd 20 lb db thrusters, riding bike for calories

round 1: 100
round 2: 100
round 3: 82
total: 282

#136 Travis- You know I was just joking. I solomly swear that I have never or will never do the dreaded weighted side bends.

#141 Erin- My understanding is that there is no special mods just because we are women. Scale for your strength. After all, look at Kelly Moore and Nicole, Eva T, Annie, etc.

Kate

a few days behind. will do Lynne today.

Okay, I gotta have one of those Crossfit Plano
"Nice Snatch" tshirts from the vid...but nothing on their website

new PR 363. My wife counted and kept me honest on reps. I set my timer to one minute repeating count down audible.

totals
Wall Ball 20lb ball 34 26 25 = 85
SDHP 75lb 26 21 20 = 67
Box jump 28 25 22 = 75
Push press 75lb 32 31 35 = 95
Row (calories) 13 13 12 = 38
total 363

251 as prescribed, I think 5 better than last time. Upper body strength (wall-ball & push-press) continues to be the limiting factor, but this is just hard!

M/43/154

As posted by Coach, 302

Best yet.

139 dammit, so doing this on an empty stomach is a bad idea?

192lb 33yo
Normally work 4 days behind the current WOD but was sick with the flu the last week and was really anxious to get back, was so excited to try FGB 'cause I'd never done it before. No rower so subbed skipping rope and divided the number by 6 to get a more appropriate score:
Rd 1: 111 Rd 2: 92 Rd 3: 87 Total:290
...and hurtin!!
My wife watched and kept score, was tempted to try FGB herself, anyone else get turned on when his/her spouse wants to start doing crossfit?

First time, 44 years old
218 points
What doesn't kill you makes you stronger

bwt 240 age 31
wall ball 20# 34/28/25
sdhp 75# 25/18/17
24" box jump 21/15/15
push press 75# 22/18/20
sub burpees for row 7/7/8
totals 109/86/85=280 (pr of +34 from last workout)

Mark 288 as rx'ed
Theresa 248 subbed 55 lbs for SDLHP and PP

subbed 20# thrusters for wall ball, bike for row
R1 76
R2 59
R3 52
Total 187
2nd time to do FGB. Recovering from cold, low energy, not as good as last time.

CFWU x3

WOD
DJ:
WB-SDHP-BXJMP-PP-Row
35-20-20-20-15
27-19-20-18-14
20-15-20-15-16
Total: 294

Coito:
20-13-27-20-16
20-13-25-15-15
16-14-28-11-16
Total:269

First I can remeber ever getting under 300. Pretty disapointed by my score. Don't know if it's lack of sleep, a few too many pints or that I'm just a delicate flower. Either way, I need to get my ass in gear. Good job Mr.C! Look fwd to hitting it tomorrow.

Get some, Go again!

274, which is 11 pts more than last time, but it was not an apples-to-apples comparison because I did double-unders instead of the rowing this time and there was less transition time. So I would call it about even with last time. SDHPs are still my nemesis.

Tariq

"Fight Gone Bad"

Wall Ball 27, 27, 29
Sumo 23, 21, 19
Box Jump 23, 29, 25
Push 16, 22, 20
Row 27, 25, 27

360 total reps

Was a rough morning! Apparently I read the instructions wrong and did 5 rounds!

Subbed 40# thrusters for wall ball for first 3 rounds and 30# for last two. Box jump was 18" end table I have in garage. Subbed Burpees for row. I did a 2 minute rest before the last two rounds.

Thrust/SDHP/BJ/PP/Burp
20/12/14/11/9
14/11/14/10/10
10/10/14/10/10
12/10/14/10/19
12/12/14/12/10

By the 'rules' I got a 179. Seems pretty weak. But I guess I was pacing myself a bit since I am new to this and thought I was doing 5 rounds...

After five rounds though - ended up with a 306. Better, but it nearly killed me ;) Guess it would benefit me to pay attention next time!

BW: 175 Age: 28

WOD w/following mods: 20lb thrusters for wall ball and jump rope for row.

8' Wall ball target, sub'd bowflex rower @ 100# for reps instead of 45# SDLHP.

36/20/17/30/34= 137
36/19/18/33/33= 139
34/18/17/35/30= 134

Total= 410

Biggest improvement over last time was with push-press.

*************************************************

Getting shoulder surgery on Jan. 04, this hurt. Used 1.5 pood kettlebell for Sumo high pulls and push -presses; -206-.

*************************************************

309
Wall Ball 8kg 32,26,26
SDLHP 35kg BB 20,16,15
50cm Box Jump 24,22,20
35kg Push Press 24,22,20
Row 15,14,13

308 as rxed.

very dissapointed in my effort. was feeling sorry for myself because i had to do this by myself and its hard to keep up with the time.
250

didn't keep track of reps and some
b*****d took my rower on the 3rd set, sub'd chin-ups. 3rd set of push press sucked...see ya tomorrow

#157 travis-- i dunno if working out on a (relatively) empty stomach is a bad idea in general, but for *me* it seems like a bad idea. i had a rest week just last month, i'm not sick, i've been getting enough sleep, and otherwise training's been going well, so sub-optimal nutrition was my best hypothesis as to why i crapped out so bad today!

then again, the mike's gym workouts i've been doing on top of the WOD might have something to do with it. maybe i haven't adjusted to the new workload yet. but i bet even a bagel would've been a big help.

NOTES:
1) No 20# ball - so - subbed setting protein jug filled with 25# of gravel on top of 7' ladder... one rep = squat, place and remove hands. (I use these jugs for waiter carries too - I love 'em!)

2) no plyo box, and the sturdy PVC container I had been using finally let me down - literally, so finished out on bench. The bleeding was not too bad, so I continued...

3) Electronics on my "rower" are shot (not a CII), so counted reps.

Jug place - 20/18/13
SDHP - 16/10/15
Jumps - 17/18/26 (last was step-ups)
Push press - 15/14/18
Rowing - 61/72/66 (reps)

I meant to add that because two parts were non-standard subs, I didn't feel right posting a total. I will say that I am 47, and my 20 year old partner only did a little better, and we were both huffing good by the end! This was my first FGB....

bw: 186

As rx'd: 267

31 yo, bw 225#

lost my darn paper! but remembering best as I could, I scored about 180. Could have scored higher, took too many breaks.....

Got my first convert! did fight gone bad with me today......YES!

CFWUx3
BW 125

12# wallball
55# SDHP
20" box jump
55# push press
30# SDHP for rowing

total 247, down from last time which was 279. However last time I used 45# for SDHP and push press, and did not have my watch running continuously-had to press reset and start each exercise change. That alone made a big difference. I was a bit cramped in my little corner of the gym today but it all worked out. Next time I'll use the same weights and try to get a better score.

377

47/165

Subbed jumping ring pullups for rowing; 24# ball.
Wall Ball 39/24/24
Sumo highs 19/15/14
Box jump 23/25/24
Push Prs 17/20/20
Jump PUs 25/23/27

Total = 339

subed 10lb for 20lb wall ball all else as rx'd

round 1 round 2 round 3
wall ball 35 38 39
sumo dl 25 33 45
box jump 25 28 25
push press 15 16 11
row 18 17 13
round total 118 132 133
total = 383

Check out "Mice Gone Bad" at CrossFit Oakland.

subbed 45# bar thrusters for wall ball

sets were 104, 102, 99

305 total

334 as rx'ed, up from 322. This has got to be one of the hardest WOD's for me in terms of really pushing myself, I always find my body wears out way before the mind does.

28/F/105lbs

WB: 12lbs
SDHP & PP: 50lbs

WB: 34, 30, 24
SDHP: 16, 15, 16
BJ: 23, 21, 22
PP: 20, 15, 17
Summit Trainer: 9, 10, 11

total: 283

Hey OPT!!! How's Labrador???

cold, refreshing, needed

bw 165#

sub burpees for Row everything else as rx'd

450

very happy with that last time 376.

chaaaa boooyyyy

dammit,
personally i'm glad i didn't eat anything, that much up and down movement along with the intensity would have had me heaving anything i ate up. I would have liked to have worked out closer to when i woke up. Going through FGB on stomach grumblings isn't fun, but i don't think there was enough time between getting up and working out to let the food prcess.

No rower, so subbed jump rope.
303 total for first four exercises.(Unable to calculate calories)
Need to get a rower.

46 yo male 215 lb Subbed 20 lb db thrusters for wall ball and 40 one armed dumbell snatch for row. Counted each rep of OAS.

Total=178

I certainly lost this fight. Did not keep points, just went all out. Feeling rather ill since...pukie is stalking.

sickie,
richmond

M/26/5'11"/180

Fight Gone Bad as Rx'd (First Timer)
ROUND: 1 2 3
Wall Ball: 30 30 28
Sumo DL HP: 22 23 24
Box Jumps (24"): 20 20 20
Push Press: 30 25 25
Rows: 22 19 21
TOTAL 124 117 118

Jen: Sub 14# Wallball 266
Paul: Rx 279

32 / 232#

Wall Ball (10lbs) / Sumo DL HP (75lbs) / Box Jumps / Push Press (75 lbs) / (sub) Push Up's

38/18/38/18/15
35/15/40/15/20
30/15/35/15/20

127/125/115 = 367 Total

1st FGB

Lost this fight today. Quit in the second round. Bad charlie horse in right leg made box jumps a nightmare, and just couldn't find my breath. Frustrated. Previously 282. Today started out better than the previous, but tanked in the second round.

Returned home to Australia recently. Disruption has seen me away from doing WOD's (or anything much) for a while. No weights so used 50kg sandbag. Burpees for rowing. Total of 193 - sandbag killed it.

18 minutes of working out, 18 minutes collapsed on the floor trying to breath.

46yr 175bw

Charlene and I worked through this FGB with only one sub: 20lb DB THRUSTERS for Wallball shots.
Did pretty good with keeping the time going but did not do complete running time. Did not rest between sets but started each minute when we started the next station. Lost track of the reps from the different sets but had a great competition with my wife on getting the calories on the rower.

Did between 15 - 20 reps of each station with a 9, 16, 14, cal row.
Totaled around 213 or so. Really sucked more wind than I thought I was going to.

~~~~~~
CF68
~~~~~~

3rd week CF'ing

I finished this FGB...and that's all I was looking for.

Subbed thrusters for wall ball, all weights as RX'd minus 5lbs. lol

Great wo!

Congrats to Basem on the new twins!!
Congrats to Todd on the soon new arrival and Mia's 2nd Bday! (I wish I started Cf'n @ 2yrs old)
Congrats to Radi just for being him!

Basem is the workhorse Todd and Radi put the pressure and I pul up the rear with my 260lb frame just sucking in small birds for air, LOL

We are all newbies to CF about 2 weeks into in and love it.. we doing it to stay warm up here in Beer land.
Thanx to the CF community for allowing the world to enjoy true fitness....

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps); Subbed 20#DB thrusters, all the way down 22, 15, 15
Sumo deadlift high-pull, 75 pounds (Reps) 12, 10, 10
Box Jump, 20" box (Reps): 20, 20, 20
Push-press, 75 pounds (Reps): 10, 8, 10
Row (Calories) Splits: 15, 15, 14

Just a guess: 216 Total points. Time presseure intense in this WOD, making keeping track of reps a problem. Pretty strict on time, except allowed a full minute for rows (allowance to get to machine), probably 1 minute total extra time.

fight gone bad
3 rounds, one minute sets of:
20lb wall ball - subbed 20lb db thrusters (no ball)
75lb SDHP
20" box jump
75lb push press
row - sub treadmill run(will do burpees in future)
rest
total 277, but not very accurate. I was slow resetting the timer a few times, and gained extra reps or rest because of it. Sat down after and figured out the countdown/repeat function of stopwatch - I will pay for my sins next time!

Wall ball - 52/47/52
SDHL - 13/13/15
Box Jump - 18/22/22
PP - 11/06/06 so out of breath!
Burpees - 18/15/15
Total - 325
Did this workout with Anne. Good job Anne, finished your first crossfit workout! Subbed Burpees for rowing cause no rower.

55# sdhp
15# thrusters
55# push press
box jump
row

189

Cold, refreshing, needed. If that ain't a beer commercial in the making then I don't know what is.

44yr 235bw - first time FGB

20# db thruster
75# sumo DL
22" Box Jump
75# Push Press
Row

Score: 238

What a butt kicking workout! I love it.

First time doing FGB.

Scored 266... only sub I made was using 2 x 35lb Dumbbells instead of barbell for the SDHP and PP., believe it or not, no barbell at that gym.

The SDHP seemed really hard compared to a barbell version of the exercise, who knows if that made much of a difference. Good workout though.

I was weak and sad today. I called it after a around and 2/5. This was the first time I attempted this routine and I'm not up to it yet.

Hello all. First time posting, haven't had any scores/times that I have been willing to post. I am a police studies student in Edmonton, Alberta, Canada and going through the application process for Royal Canadian Mounted Police. I have yet to find any workout system that comes close to Crossfit!!

Fight gone bad: total score - 252

Personal test: 1.5 miles for time - 12:12 min

I really lost alot of repetitions by having to move around the gym so damn much. I didn't want to have to stop the clock between exercises. Next time I'll do it in the early morning where I can centralize all the equipment somewhat close together.

40lb Thrusters 25/17/19
SDHP 10/6/8
20" Box Jumps 12/7/7 (this was where that time started really affecting me, id sometimes only have 30 seconds)
Push Press 10/7/7
Row 15/15/15

Fight Gone Bad total: 180 pathetic...gonna be a 250 next time. I feel just having the box jumps and all equipment close by will make the difference.

dh:355 Total
WB 6kg,8ft - SDHP 10kg Bar - Step up 10" - PP 10kg bar - Row

ph 383 Total
WB 6kg,10ft - SDHP 20kg Bar - Box Jump 12" - PP 20kg Bar - Row
Lighter weights used as dh learning form,me with back injury.10s allowed to get to each station.

Only had 18lb WB available - and row machine couldn't keep track of calories.

28/23/37/24 = 112 + row calories unk
27/20/29/15 = 91 + row calories unk
20/20/31/15 = 86 + row calories unk

Total = 289 + row calories

Used 7lb WB and 20lbs for SDHP and PP. Rowing machine could not count calories.

27/18/13/20 = 78 + rowing calories
27/15/11/19 = 72 + rowing calories
25/20/13/19 = 77 + rowing calories

Total = 227 + rowing calories

Frank: 47/ 205 #

Wall Ball: 32/30/30
Sumo DLHP: 20/20/17
Box Jump: 20/17/20
PP: 20/19/14
Row: 12/14/16
Total: 301

Round 1 - 120
Round 2 - 130
Round 3 - 123
Total - 373

Subbed 2x20lb dumbbell thrusters for wallball
all else as Rx'd:
(20-16-15)=51 DB thrusters
(15-11-11)=37 SDLHP
(16-16-12)=44 Jumps
(15-13-12)=40 Push Press
(17-17-17)=51 Calories
Grand Total=223

performance has been off the past half dozen workouts. only real variable has been diet. i've been off the strict zone for a few weeks due to travel. could it be?

OK, my first post. Started Crossfit early October, one word, WOW !. As in many posts before me, I have made HUGE gains in all areas. Thanks to all the wonderful people who have put so much time into developing such a great resource. Now, down to business:

WB 26/27/25 6lb Dynamax 10ft
SDHP 18/13/16
BJ 25/21/19
PP 10/12/10
DU 24/25/30 Sub double-unders

Total 301

Doing this in a non-crossfit gym is impossible Scores suffered because of waiting and Dudes there just to get there pump on.
Mike : 247 Burpees but otherwise as Rx'd
Erin 250+ as Rx'd modified weights

Donny 346
John 321
Brian 314
Scott 311

As Rx'd

Bunch of subs, still no weights, but I got my CF bar! It's SWEET! Thanks Glenn!
Wall Ball 18 15 17
SDHP 45# 17 18 18
Box Jump 15 10 13
Push Press 45# 17 16 19
Jump Rope (65 72 71) cals 14 14 14
Total 132 131 138 = (401) 235

Just found a site that figures out calories for specific exercises. http://www.healthstatus.com/cbc.html

Done yesterday... Late post

subbed burpees for row

~-281-~

212. 10# wall-ball 'cause there was nothing heavier.

342 total

Wall ball to ceiling and sub'd burpees for rows, otherwise as rx'd

R1: 33, 23, 21, 31, 11
R2: 30, 21, 20, 30, 11
R3: 29, 21, 20, 30, 11

BW: 205

Subbed Burpees for row. Everything else as RX'd

361

40yo/177

93, 84, 78 = 255

June '06 = 185

273 as rx'd

Good form on everything, except wall ball started to fall apart in last round: hit the target on most of them after being prompted by coach Mike.

**crossfit warmup**
298 doing the puppy version. Aired me the +~#% out!

CFWU x3

Was running up and down stairs to get to different exercises @ 25's

Wall Ball (10# ball) 32, 29, 30
20" Box Jump 25, 24, 25
75# Sumo Deadlift 13, 15, 14
Bike (Calories) 8, 8, 7
75# Push Press 10, 14, 16

114/103/100 317 Total. PR!

10kg wall ball
35kg sdhp
24inch box jump
35kg push press
row

score 335

Jeff-Knee
Charity-Subbed Bx JMP 12" stool, SDHP & PP 45#, WBS 8# ball
Round 1-117 Round 2-122 Round 3-132 Total=371

Subbed 20lb thrusters for wall ball & burpies for rows'
222

As Rx'd except w/60lb barbell for SDLHPs and PPs

WB,SHP, BX, PP, Row
31, 35, 21, 30, 14 = 131
26, 26, 23, 31, 14 = 120
28, 24, 23, 31, 14 = 120

Tot: 371

Rayn 26/#185

313 total

had to use eliptical instead of row

We had three people working in and only one bar so we added a set of sit-ups for a total of 6 sets per round and subbed burpees for rowing, the rest was as rx'd

355

Its a party!

wall ball | 27/20/20 = 67
SDHP 77# | 19/15/15 = 49
20" box jumps | 21/21/21 = 63
push press 77# | 15/13/12 = 40
burpees | 12/10/11 = 33

grand total = 252

Last time: grand total = 246
Previous grand total = 263

wall ball | 15-12-12 = 28
SDHP 34# | 10-13-10 = 33
box jumps (7 risers) | 11-12-10 = 33
push press 34# | 15-15-14 = 44
burpees | 10-5-6 = 21

grand total = 159

1st fgb. scored 225. nearly puked. subbed 5kg ball, 70lb bar.

wb 30, 25, 20
sdl 18, 11, 10
bj 20, 15, 15
pp 10, 8, 9
r 13,10,11

10 min ellip wu 15/15. hr avg 128, hr max 170. loved it.

Subbed 15 lb. ball for 20 lb. ball, that's all they have at the gym.

Didn't keep score except for row, which was 9 calories each time.

Tried 75 lbs. for SDHP's and push-press's for first round, then dropped to 55 lbs. then to 45 lbs. last round.

Some broken sets.

Dec. 19th - Fight Gone Bad

Rowing machine had to be reprogrammed each time so couldn't count calories. Otherwise, did the puppy routine:

wb (12 lb - no 14 available) 27, 27, 22 = 76
sdl (45 lbs) 11, 11, 10 = 32
bj (14 inch box) 18, 10, 12 = 40
pp (45 lbs) 14, 13, 13 = 40
row - will figure out how to count 'em next time

December 20th - 3-3-3-3-3

First time at this one so started a bit light.

45-75-95-115-135

Had a spotter help on last rep.

Didn't feel like a full workout so then spent fifteen minutes doing an assortment of push-ups (on upside down bosu with 25 lb weight on back, with elevated feet on small ball, with feet elevated higher on larger ball, etc.)

sub 35 lb db swings for row

285
8 reps better than late time

200 for 2 ROUNDS
need better soundtrack or partner for timing

wasn't able to finish whole thing because of a knee problem that happens when i don't warmup well enough, KILLED on the push press and going up and down for burpees, PAIN on other stuff

still managed about 232 reps, but i will say 200 for the next time, because it wasn't that well done or official

did thrusters and burpees as subs

then finished off with 4k row in 17:03, knee stopped hurting around 2k

thrust 40+18
sumo dlhp 20+18
Box jump 44+30
Push press 19+15
Burpees 25+3 (knee couldn't take it)

I have a confession, I didn't realize it was sumo deadlift high-pulls, I only did sumo deadlifts.... which my legs are still feeling, lol!

Wall Ball 30 28 28
SDHP 25 15 18
Box Jumps 18 17 15
Push Press 20 18 18
Rows (meters) 200 195 190

Total 93 78 79 250 (without the row)

Don't know how to count the calories on the rower. I will study that b4 the next one. Rowing was for about 45 seconds due to transition time.

Age 51/BW 240#
Wall Ball with 15# MB 35/32/33
75# SDHP 17/20/19
Subbed tuck jumps 17/19/20
75# push press 20/19/17
row 11/13/13
total = 307

Anthony (BW=180)
Notes: as rx'd, sorta, subbed deadlift jump shrug for high pull, and used 77 pounds for JS & PP
Wall Ball - 34, 30, 30
Jump Shrug - 24, 17, 21
Box Jump - 21, 17, 18
Push Press - 13, 12, 17
Row - 14, 12, 14
Total = 294

Jodi (BW=102)
Notes: subbed deadlift jump shrug for high pull, and used 52 pounds for JS & PP
Wall Ball - 25, 23, 22
Jump Shrug - 20, 17, 19
Box Jump - 17, 16, 16
Push Press - 15, 13, 14
Row - 9, 8, 8
Total = 242

211

sumo 50
box 72
wall ball 92
row 48
push press 80

Total 342

sumo 49
box jump 45
wall ball 46
rowing 18
push press 55
total 213

339 at CFHQ. Thanks Brendan.

first time on thid wod....301, didnt count fist set of sumos bc i lost count prob about 21 of those

cfwu x3

as rx'd
218

1st time w/ fgb as rx'd
couldnt resist fresh baked oatmeal choc chip cookie
on way to garage...came back on me on 2nd row.

BW 58kg

10kg DB thrusters - 20, 15, 13
30kg Sumo DL HP - 11, 11, 10
19" Chair Jump - 14, 14, 14
30kg Push Press - 8, 8, 8
Run (no rower) - 15, 16, 9

would have rather done that one as a # of reps per exercise than for time for each exercise so it would be better for practicing technique.

355 and ugly

PP@ 75# SDHP @ 65#
268
Row 16 15 16
PP 25 17 18
BJ 21 19 15
SD 20 16 22
WB 20 20 18
92 87 89

subbed thrusters w/ 20 lb dumbbells for wall ball
subbed sprints for rows

didn't keep score, just went as hard as I could for the entire time.

Meyer as
asRx'd except simple burpees subbed for rowing
last time 279 reps- NEWPR TODAY 300!

99 92 93
284
how are you guys getting such high cal outputs on the rower? i rowed hard the entire minute and was lucky to hit 9 or 10 cals. C2 rower used.

FGB overtime !!!

Did the 5-round version today:

102/103/101/95/106 = 507

Been here since August 2004; this was perhaps the hardest workout I've ever done. Utterly crushed.

round 1/ 2/3
wall ball 35 /37 /35
sumodeadlift 35/35 /35
box jump 35/35 /35
pushpress 35 /35/ 25(had to stop couldn't breath)
row 13 /10/ 9
Total: 444
best I have ever done :)

45# BB Thruster: 18/18/15
75# BB SDHP: 13/11/11
20" Box Jump: 18/15/18
75# BB Push Pres:15/12/12
Row: 14/14/16

222

age 17 bw 165

wall ball: 35/28/30 total:92
sdhpu's: 32/24/20 total:76
box jump: 40/36/42 total:118
push press: 17/15/12 total:44
burpees: 12/11/15 total: 38

total reps: 368

i can't imagine what coach was thinking when he decided to create this workout.

185 age 18

wall ball:31/23/22
sdhp:16/8/10
box jump:25/20/19
push press:12/13/11
burpees:7/6/5

total:228

************************

213

Note: used 80 lb. fixed barbell

233/42

28 yo, 195 lbs.

22 lb. Dumbbell Thrusters (R1-24, R2-16, R3-15)
Sumo deadlift high-pull, 65 pounds (R1-12, R2-15, R3-14)
Chair Jump, 19" chair (R1-24, R2-22, R3-22)
Push-press, 65 pounds (R1-25, R2-25, R3-25)
Jump Rope (R1-71, R2-76, R3-82)

Didn't have much motivation today- been moving/cleaning. Told myself to just get to gym and take it from there. Motivation found me when I walked into a empty gym save 3 people.
Warmup- 1mi on elliptical

Subs: 15lb ball/ 65lb for SDHP and PP

WB: 22/18/16 =40
SDHP: 21/15/12 =48
Box Jumps: 28/17/23 =68
PP: 21/15/14 =50
Row on C2: 15/14/13 =42
Total: 248
Thanks for the kick in the pants, Allie!

60/58/57 = 175

sub 20 lb db thrusters for wall ball, jump over 14 in bench for box jump, burpees for row.

Did 2 rounds of a modified "Fight Gone Bad" due to my gym not having a timer and time constraints(It's Christmas Eve day)
Used 40# dumbells x 20 instead of wall balls
SDHP x 20
Box Jumps x 20
Push Press x 20
Bent Over Rows 75# x 20

As modified below:

WB x 20 lb: 34/25/25
KBS x 35lb: 21/18/17
Double Unders: 18/18/18
Push Press x 75 lbs: 30/22/22
Cross Trainer x Revs.: 63/56/52

m/39/195
wallball (12lb): 31, 31, 25
SDHP (75lb): 21, 18, 12
Box jump (19.25"): 26, 25, 31
Pushpress (75lb): 20, 20, 20
Row (calories): 20, 16, 16
Total: 332

First time with new rower (past has been burpees). The heavier wallball would've been lower score :). Next investment. Also boxjumps were from some mats so maybe 19" or slightly less.

I took my team out on Christmas day...this was my gift to them:-)

WB 22 20 18
SDHP 20 20 15
BJ 22 26 23
PP 25 20 17
sit up35 35 32
no 124 121 105 350

Jered 303
Stephen 324
Gar-o tapped out

Tim: 364 as rx'ed, with 12# weight vest
Catherine: 151, scaled, good effort!

15 point improvement for Tim versus last (first) time.

Wanted to dot his, but since in SD, wanted to take advantage of Coach B's tutelage. Man, was it worth it! Thanks, Coach! Promise, more speed!

Burgener WU x 2 (pvc, then bar)
Rack jerks w/bar, then 70 kg.

C&J - 70,80,90,100,105,110,115kg (last 3, clean only - all pr's)
Then, just jerks
40 x 10
Then, back to C&J - 50, 60, 70, 80, 85, 90(f) x 3
Sore next day on flt home? Yea, just a bit.

no rest
22-21-20 63
11-11-10 32
20-25-25 70
21-15-14 50
6-10-10 26 -kj on elliptical

Total = 241

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

sub'd 20" box-jumps w/ 25" box-jumps
sub'd rows w/ pull-ups

total score: 191

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

WOD as Rxd

354