What no burpees

Can't wait.

Is that a 40# db in each hand for the power cleans?

...there isn't enough there...there should be some more!!!

been wanting to do this one for awhile!

Anyone have video for the dumbbell hang power clean? Thanks.

Maybe we'll do this WOD in our turnouts since there are no burpees. j/k

Here are some CF inspired vids I uploaded. Feel free to leave comments there.

http://youtube.com/results?search_query=waikele+fire

Uh, what's the story with the pic o' the day?

What a good sub for rope climbs?

#9- goldie-towel pull-ups are a good sub for rope climb

Shoulder surgery today...no Crossfit for 4-5 months.

Bummer.

So everyone, don't take your health for granted, and please enjoy your workouts for me!

And suggestions for lower body-oriented xfit workouts would be greatly appreciated. i imagine i'll be doing a lot of sprinting and a lot of squats...

Jeff, I had shoulder surgery about a year ago, and due to the inspiration of the CFJ article "Working Wounded" I was able to recover while actually staying MORE fit than before. I included a lot of one-arm presses, ring rows, thrusters, cleans, deadlifts, one-arm sprawl burpee (without push-up), and once the pain subsided a good bit I did jumping one-arm pull-ups, box jumps, situps and yes, lots of squats. The last thing to come back up to snuff while still in the sling was the running, just because it was so darn annoying!

Good luck, and feel free to email me if you have any questions, etc.!

Are the dumbell hang cleans one arm??????

how much is one pood, and can anyone give a sub for a kettleball swing?

#14 - ben jammin1... 1 pood =36 lbs...use a dumbbell

ewwwwwwwwwwwww, this is sick...but i am looking forward to it

Any info behind the pic of the day? I went to Yon's website and couldn't find it

Hmmm, seems that crossfit is catching on. Has anyone read the latest copy of Men's Health? Check out the "Spartan 300" in the article about Gerard Butler. How very crossfit of them.

#11- Jeff C. Best wishes for a speedy recovery.

So many questions, so many answers found in the FAQ's.

What is the length of the rope climb? Is it the "standard" 15 feet?

21:06
Busted my ass doing box jumps on a bus stop bench. It was great! Subbed towel pull-ups because we have no rope...Going to try and get KBR to understand crossfit. Hopefully they will order what we want. If not we will see what the Army system can do. Any ideas from fellow deployed crossfiters??

CT #22
Any ideas from fellow deployed crossfiters??
come on bro:
AIAO

ADAPT improvise and overcome

ratt

I am really looking forward to tomorrow. I have a friend that likes the idea of crossfit and wants to start with me tomorrow.

Boy is he going to get it. ;)

CT # 22: If you want to build your own stuff (rings, medicine balls, and plyo boxes), send me an email. We've got a better CF gym here, than we do back at home station.

#10 - Jeff C.

I feel your pain brother. Good luck man. Have a speedy recovery.

How many towel pulls equals an ascent?

P.S. who knew you guys could turn "pain" into something "fun and interesting" awesome work! keep it up :)

for anyone else who was to lazy to check the FAQ at first (myself included) 15 towel pull-ups equals one ascent

Bad News Today. I was diagnosed with Hypoglycemia (sp).

But gues what the cure is???????????? Small Protein Meals Throughout The Day. Any crossfit tips for a new Hypoglycemiate?

PS. Please tell me the guy in the photo is just sleeping!

Had no idea how I was going to do todays WOD, bu tI think I managed it. Pretty close anyway:
50 x 20" Box Jump (maybe only 17"-18" though)
50 x Towel Pullups (singles, almost jumping but not really)
50 x 25kg/55pnds swings (dumbell, plates on one end)
50 x sit ups (actually sat up, not crunched. Right?)
50 x 20kg/45pnds Dumbell HPC (25 each arm)
1 x 800 metre run
50 x Back Ext (I do these as unweighted good mornings)

28m 56s

It started raining during the swings, and then really picked up in the cleans. Made it feel more hardcore though, so that's good! ;-)

Ouch!
27.27

#21 & 22

Do what you can. I don't have half the equipment needed for most of the workouts. Just sub when you have to and give 100% every workout.

QA4, Afghanistan

bw 149#
22:45
75 towel pullups killed me!

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents-subbed 75 pull-ups
1.5 pood Kettlebell swing, 50 reps- subbed 55lb DB Swings
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run-treadmill 10mph @ 2% incline
50 Back extensions

Time: 24:30

22:49 WOD as prescribed and it hurt!!!!

33m/180#/6'/CF32

12rep CFWUx3 (nice!)

subbed 75 towel pu (50-110 gravitron)
subbed elyptical (nowhere to run)

32:00

I don't have 40lb db's, so based on the design of the WOD, is it better to sub with 80lb bar hang cleans, or to go with the 25lb db's I've got? Thanks in advance.

Usual subs
24:11

44/175

As rx'ed: 25:57
Only change was 2 ascents on 8' rope per climb for a total of 10 ascents. Darn power cleans.

Mark (157 lbs BW)

50 reps - 20" Box Jump
50 reps - Towel Pull Ups
50 reps - 1 pood Kettlebelll swing
50 reps - Sit Ups
50 reps - 80 pound barbell hang power clean
1000 m - Row
50 reps - Back extensions

26:41

39yom, 5'6" 165#

Subbed 75 rope pulls for climb (found a use for that tricep rope at the gym)
subbed 55# db for KB
subbed .5 miles on elliptical (fighting achilles tendinitis)

29:41

Male 40 / 6' / 187 lbs.

Tried to sub towel PUs for rope climb but am still struggling with slight ab injury...had to bag these.
subbed 44 lb. DB for the KB
subbed 34 lb. DB for hang cleans

52 min.

subbed 20kg for hpcleans
800m row

28 minutes

32/m/180

50 box jumps
75 towel pullups(ouch)
50 55lb dumbell(sub for kettleball)
50 75lb bar hang clean
800m run
50 back ext

27 mins, was hoping for better but the towel whooped me agian

and 50 situps, still tired from work out!! feel the pain!! also 5' 10"

Male/28yo/165lbs/5'7"

Had to sub a bunch:
squats x 150
pullups x 75
65lb good mornings x 50
55lb dumbell swing x 50
40lb dumbell hang clean x 50
800 meters run on treadmill
27:53

QA4, Afghanistan

will hit this one monday-worked in a dry run for the upcoming TSC

Male/28yo/70kg/185cm

18 inch box jumps x 35
towel pu x 35
20kg swings x 35
situps x 35
15kg DB HPC x 35 (18 & 17 each arm)
800m run - 14.5 kmh 1% incline
swiss ball back extensions x 35

21 min 15 sec

Still have a cold so taking a rest day. Sucks.

20M
150lb

CFWUx3 -pullups

29min ish. I used the wall clock so it wasn't accurate
Subs
75 jumping rope pullups
65lb HPC, switched to barbell after almost breaking my toes with the DBs
1.25 mile on stationary bike/ski machine( no treadmills available)

OK seriously, what's with the picture? It's starting to freak me out a little bit. Is that the loneliest guy in Iraq?

M/30/193#

CFWUx2
WOD- subbed 50 towel pu's for rope,
55# db for swing,
0.556 mi run due to 1/9mi track at gym
Cleans were very limiting, 5x10

~24:30 on wall clock

21:07

sub'd:
1 pood KB swings
20 lb db hang power cleans
all the rest as rx'd

21:15 (2 rope climbs + 45 pull-up)

35mns 39/195

50 box jumps
75 pull-ups (I wonder if I'll ever be able to do towl pull-ups, let alone rope climb. Even this was murder due to elbow tendinitis)
50 1 1/2 pood dumbell swings
50 sit-ups
50 40 lb barbell hang power cleans (dumbell felt too awkward)
4 mns jumping rope (it's supposed to stay below 10 degrees for another week. I may lose my friggin mind.)
50 good mornings

Modified CFWU x 3
10 sec x samson stretch
10 x sit-up
10 x superman
10 x pushup

WOD with CF'ers in San Antonio today:

Modified version of "Annie R U OK?"
15-12-9 rep rounds of:
Pull-ups
Thrusters, 25# dumbbells
SDHP, 35# kettlebell
Burpees
Medicine Ball Cleans, 20# ball
Wall Balls, 20# balls

Total time = 21:14

sub'd 50 towel pu's for rope climb

24:40

Subbed jumping towel pullups and 55lb barbell swings (first time with those--what a fantastic exercise).

22:25

Beat down, happy with the effort.

as rx'd 35 mins, I went ahead and did the 10k run from yesterday first and then the 50s

38M/184

500m Row for WU

18:18 for scaled WOD:

12 inch Box jump, 50 reps
25 Pull-ups (started with towel p/us for first 7)
55# DB swing, 25 reps
25 sit-ups
40 pound dumbbell (2x 40# DB) Hang power clean, 25 reps
800 meter Run
25 Back extensions

As rx'd

31:00

About 3 hours after yesterdays WOD my heel starting hurting bad. So much for thinking that my tendon and heel were doing better.
Today only did-
30 one legged squats
25 jumping with one leg towel pullups
35 lb dumbbell swings, 50 reps
20 lb DB HPC, 50 reps
50 sit ups
50 anchored unweighted good mornings

Not timed but done at warm up pace without any breaks.

Kate

my wife wants to get a personal trainer certification, any recommendations in addition to the crossfit?

45yom/179

only got 1 rope climb then subbed 60 towel PUs for balance of climbs

35:23

28/M/185
CFWUx3

29:12
subbed 75lb. bar hang clean; all else as Rx'd.

As rxd' 20:04
lost time moving from rope climb(upstairs estimated 45 seconds each way) to the other exercise area. But I know we are lucky to have a 15foot rope at our gym.

#21 CT-
For deployed crossfitting, pay attention to the general protocol and philosophy, and it will all come together. I live OUTSIDE the wire, and I have everything I need, thanks to begging, improvising, and the United States Postal Service. I got a few oly bars and hundreds of pounds of oly weights that were "too old" for MWR. Same thing for the squat rack and bench. A pull up bar is easy to fashion. Use sandbags because you can find them everywhere. To spice things up I ordered some rings from Tyler Hass and a travel-pack-thingy from tactical athlete. If an exercise sub is not actually listed, make one up that follows the basic movements and intensity of the Rx. i deal with a lot of funny looks and questions from Iraqi soldiers when they see me running around the perimeter with a duffel bag full of stuff...
kepp it intense, varied, and functional and you'll be good to go. I am currently taking a temporary divergence from XFit to follow Dan John's one lift a day. 6x3 squats mixed with squat jumps today, preceded by CFWUx3. i am about half-way through a three-week cycle, and I have been 3-repping weights larger than my PRs from the CFT. I use one day each week for metcon and high-rep olylifting, and at the end of next week i will get back to the WODs. The one lift a day started as a curiousty thing, but the results have been good and I will try to do it 3-4 times a year from now on.

What is a good substitute for back extensions? Also, are there any diagrams for building boxes for box jumps, and the pvc triceps machine?

40/162
24:44
sub'd rope pull ups (5x15)
40# db hpc - pathetic form

32/5'10"/175
WOD modified in interest of time:
50 24" box jumps
50 ring rows alternating to the left and right
50 40# DB swings
50 situps
50 85# BB power cleans (forearms burned like crazy)
800m run on treadmill 8mph
50 back extensions w/ swiss ball
time: 23:25
Have a great weekend all
-John

17:25

subbed towel pull ups,55 lb.DB swings,supermans

treadmill walking warmup

18" bench jump x50 reps 1.16min
towel pullups x 20 reps (Growing Tendon discomfort left elbow, so cut short pullups) 3.16min
55# DB Swings x50 3.23min
50 situps 2.37min
2 40# DB Hang Clean x50 7.24min
800 M Run on treadmill 1.0 incline 5.57min
50 back extension 2.19min

total time: 26.15m

26:13, with the following subs:

50 towel pulls for rope climbs
50 lb dumbell swings
80 lb barbell for HPC
50 supermans for back ext

My forearms are completely fried, I can barley type.

22:53
subbed 75 pullups and 45lb barbell clean

27:50 subbed: 55# DB for swings, 75 rope pull ups and 95# BB HPCs

28:47 with 40# total for HPC

no rope. did 75 close grip pulldowns. 1st time doing db cpower cleans. smoked me.
34:13

subbed 55lb dumbbell for kettlebell
subbed pullups for rope climb

16:41

26:09
39yom 205
Subbed towel PU's. Used a foot locker for a box and fashioned a roman chair from my bench and a fuse ball table. Things were interesting in the basement this morning. Almost met Pukie on the run. I was actually thinking of vomiting.

How exactly are the dumbbell HPC's supposed to be done, 20 each arm, 40 each arm, 40 one arm at a time?

Nice picture,reminding you that 650,000 Iraqi civilians killed, 40% children. 70% of the population without potable water, 130 hospitals destroyed by the US, leaving no medical care for wounded children. US set to resume bombing of civilian areas. The oil drilled leaves the country without accountability nor return for Iraqis. The treasury was robbed of 8 billion by the US after occupation. Halliburton defrauding and draining US treasury, involved with torture of innocents and death of US civilians by failing to provide security. We are now 8 trillion in debt, while the corporate fat cats get richer.

27:06 subbed 75 sliding rope pullups for rope climb.
dumbell cleans 2x40#

I was unclear on the DB issue last time this one came around. Someone posted the following, which cleared things up:

"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"

Hope that helps.

CFWx 2
26:04 subbed 55lb dbell, and had to do the run in IBA and helmet, otherwise as rx'd. Hang power cleans smoked my forearms. Lotta fun though! Thanks Coach!

kewayatin #80- save it for a rest day!

50 box jumps (used bench)
subbed 75 pullups for rope climb
50 30lb dumbell swings
50 crunches
50 db hand power cleans with 20lbs each hand
800 meter run
50 back extensions with 15 lbs

31 min.

I see a list of substitutes for back extensions, but I don't see what a back extension actually is? What is it?

- Josh

28.07
50 box jumps
25 towel pullups
50- 5olb db swings
50 situps
25 30lb db hang cleans
800 m run
50 good mornings 95lb

32 16 inch box jumps
20 alternating towel pullups
20lb swing, 25 reps
35 situps
20 lb hpc, 25 reps
800m run
25 good mornings w/barbell

13:00

#86-Wild Pegasus;

Go to the "Exercises & Demos" link on the left at the Main Site and scroll down towards the bottom for "Back Extension, Hip Extension, Hip-back Extension" Video.

CFWU

50x20"box jumps
200m run (to O Course)
5x Rope Climbs
200m run (back to gym)
50x1.5 pood swings
50xsit-ups
25x40lb dbhpc each side (didn't see until now that it was supposed to be 2 DBs)
400m run
50xback extensions
20:46

Chris #68
Check out CrossFit Journal #49 for the plyoboxes. The 5 bucks it cost for the journal will be recouped by the money you save by making them yourself. A set of plyoboxes (16"thru30") will run about $500.
Not sure what you're talking about in reference to "PVC tricep" thing. If you're talking about the rings, email me back for the recipe.

18:39 as rx'ed, wanted to push harder but my body wouldn't keep up today. Forearms fried on cleans due to the rope climbs.

Last time I posted 21:08 for this one. Sah-weeeet.

26:30
pullups - 15 pull; 15 towel; 15 chin; 15 towel; 15 mixed
Cleans - 25# dbells
rope - 4 mins

23:05

50 pu for rope
75# bar hpc
50 good mornings for back ext

cfwu x 3 -pull ups and situps

23:14

26M/197#

warmupx3: 15dips, samson stretch, 15 squats

subbed:
35 20" box jumps
30 pullups
35 50lb db swings
35 situps
25 30lb db hpc
0.5 miles on treadmill
35 back extension

23:16

Keep in mind I'm new at this and do it all at home:
First a 3.2 mile run at easy pace.
50 "box" jumps - used 2nd step on my stair case
Was not able to do towel pull ups. Too weak.
50 15 lb. db swings
50 sit ups
50 15 lb. db hang power clean
3:15 1/2 mile run
50 back extensions from the floor

I'm wiped out. Seriously.

bw-198

wod-modified as noted
50 box jumps to second stair
50 towel pulldowns on lat machine with 100#
50 kb swings 1.5 pood
50 situps
50 hang power cleans with 40#db each hand
1/2 mile run
50 goodmornings

Total-20:08-with a brief stop for glass of water

Should have broken 20 minutes if not for water....just didn't know it would matter at the time. Damn!

MC

For time: 32:31
20 inch Box jump, 50 reps
Rope climb, 5 ascents (75 towel pullups)
1.5 pood Kettlebell swing, 50 reps (50lb dumbbells)
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (35 lb dumbbells)
800 meter Run
50 Back extensions

37 190lb
sub'd 55lb db for kettlebell
all else as rx'd--1st time w/ rope
22:53

75 Jumping Pull-ups.

25 minutes'ish. Watch malfunction. Pain! Need to drain yesterday's blisters on the balls of my feet.

some subs/scaling

35 20" Box jumps
30 towel pullups w/green assistance band
35 1 pood KB swings (first time with new kb's - yeah!)
35 situps on abmat
35 HPC's with two 35# DBs (had a tough time with grip strength failing)
800m run
35 good mornings with 45# bar

Time: a painful, pathetic 24:47

There was a price to be paid for the beverages consumed last night...

Age 28
BW 170

46/M/195
RX'd...23:14

36/180#/M

Sub'd 50 towel pull-ups for rope climb and 55# db for kettleball

22:56

Rope PU grip were easily limiter.

29:03
subs:
23" box jump
50 towel pu's + 25 chins
55# DB swings

M/26/180
CFWUx3
WOD:
Box Jumps were @ 24 inches, everything else was as Rx'd.

23.08

36:42 The burpees damn near killed me, but I'm improving!

Awesome vid Waikle, true exhaustion!

28/F/105#

50 bench jumps
50 towel pull-ups
50 dumbell swings, 25#
50 sit-ups
50 DB hpc's, 20# each arm
800 meter Run
50 Back extensions

19:07

50 jerks, 36# kb (25/arm)
50 body rows with lifeline gym
50 v-ups (hands to shins)
50 high pulls, 36# kb (25/arm)
50 tuck-jumps (didn't want to break hotel furniture with box jumps)
50 unanchored Russian twists with 36#kb

13:46

27yo 200lbs

WU 5mins rower

20" box x 50
75 jumping towel pulls
55lb db swing x 50
50 sits
5 sets of 10 hang dbpc
40lb each hand, then 35,30,25,20
.5 mi run
50 back ext

27:02

followed with 20mins fast walking

22:10 as follows: I used Master Paynes's rope pullup sub for the rope ascent (5 strict pulls for each ascent or 25 total) with a 1/2 " rope folded twice and draped over the pullup bar; 55 db for the kettle swing; 2 20# db's for the 40# hang db cleans. I interpreted 40# as 40# in toto and even w/ 2 20's it wasn't a lark. 800 on an indoor track, shortened by 80 yds to account for stairs up and back down to the weight room. Good WOD. Thanks, Coach! BW:172 YOA:58

Baseball team using gym with the equipment. Did Jackie today. Will follow with today's WOD later.

45:20 18" jumps, 35 towel p/u head moved 23" per pull, 40lbs each hand power clean

Bwt: 135

Subbed rope climb with 50 pull-up's (keeping with the 50 theme) The db swing and hang cleans were super broken up for me. I stink at them.

18:34

14:12 as rx'd

pre-power snatch practice
post-baby time

How are reps best divided? Max until reps are completed?
Couldn't get more than 10reps at a time with the KB swings!

as rx'd

29:33

22:28 seconds

And post 80 the pic represents Americans laying there life down everyday in order to secure the safety of our youth. God
Bless America and the men and women who protect our nation.

17:27

50 box jumps at 15"
75 CF jumping pull ups
50 kettlebell swings (12 kg)
50 anchored sit ups
50 power cleans 15 lbs db's
800 m run @ 7.4 (1.5 incline)
50 back extensions

Painstorm day at Brand X.

Posted: February 10, 2007, 1:36 pm Post subject:

--------------------------------------------------------------------------------

Painstorm XXII

"Pick Your Poison" -- or -- "Mikeyzuma's Revenge"

At each level pick one exercise and do the number of reps required.

Buy In:
Hang on Pull-Up Bar for Max Time 1:30
Bottom of Squat Position for Max Time 1:10

For time: (start at clock time 3:30)
Sprint 200m
20 Ball Clean Thrusters
20 Clapping Push-Ups (yeah!)
Run 400m
10 Brand X Bear Complex (Clean-Thruster-Lunge-Lunge-Back Squat-Thruster) 95# - all the boys were using the 65# bars so I ended up using 38#
25 Pull-Ups & 50 Dips (35 bar dips but with good depth. This is a big improvement for me.)
Run 600M
15 Handstand Push-Ups
20 Pistols (10 each leg) (assisted by rope)
Row 600m 2:49
30 Knees-to-Elbows -OR- 75 Sit-Ups shoot I totally missed this! Skipped.
40 Kipping Pull-Ups (2 clappers but could not catch bar on the way down) Did all these pull ups on the flat bar. I am very proud of that!

Row 400m 1:44
(somewhere around here I did 20 double unders)
Cashed out here at clock time 51:13 effective time about 48 minutes.

Hang on Pull-Up Bar for Max Time :40
No rest
Bottom of Squat Position for Max Time :30

Skipped: 15 L-Sit Pull-Ups -OR- 25 Kipping Pull-Ups & 25 L-Leg Raises
20 Windshield Wipers (On Ground) -OR- 50 Hanging Knee Tucks

Since the big dawgs were still going decided to do these:

Row 200m :59
30 185 lbs. Snatch Grip Deadlift (95#)
Caterpillar Walk 50m

Cash out:
Hang on Pull-Up Bar for Max Time :30
Bottom of Squat Position for Max Time :45

That was a good one. I went for as much as I could in the left column and glad I did. Thanks, Gimpy.

50 towel PU
30#DB swing
25#DB HPC x 20, then 20# x 30 (ouch!)

24:15 or 25:14 (kinda blurry at the end)

Muscle endurance declining; likely having trouble adequately recovering. Probably time for a "Eugene Allen Rest Week".

Holy substitutions, batman!

20 inch Box jump, 50 reps (sub 18" box jump)
Rope climb, 5 ascents (sub 75 jumping pullups)
1.5 pood Kettlebell swing, 50 reps (sub 55lb db, swing to vertical)
50 sit-ups (sub crunches)
40 pound dumbbell Hang power clean, 50 reps (sub 65# bb hang clean, db cleans felt awkward)
800 meter Run
50 Back extensions
Total time: 48:44, however about 7-8 minutes of that was waiting for equipment or for room in the gym... very busy in there today.

Bw 167 Age 38
33:26
35 total PU for rope climb
55# Db swing

50 box jumps. 20" box
75 jumping towel pullups
50 kettlebell swings with 55# dumbbell
50 situps
50 hang power cleans with 75# barbbell
800M run on indoor track
50 back extensions

23:26
Done in globogym after 1hr spin workout. With some prior setup (and some wierd looks) globogym wasn't a bad place to do this.

5K run followed by breakfast, rest, the CFWU and:

BW 128

50 box jumps 20"
75 towel pulls, jumping
50 35# DB swing
50 situps
50 HPC 45# barbell
800m run (ouch)
50 BE

26:57, compare to 28:59 last time when I only did 50 towel pulls and hip extensions (as I now know) rather than BE. Feels good to be back, but that extra 5K this morning after yesterday's 10K may have been overkill. Gotta support my city council candidate though!

26:20

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Age: 23
BW:240lb
Ht: 6'6"

50 box jumps 24"
75 pullups
50 55# DB swing
50 situps
50 HPC 40# DBs
800m run
50 Back Extensions

31:33sec

this one was fun

sub 15 pull-ups for robe climb

24:33

WU
.25 walk on treadmill
WOD
subbed rope climb with 50 fingertip PU
29:14

I have to read comments more carefully before working out. I screwed up some substitutions royally.
50 box jumps
5X15 close grip pull ups-towel or rope doesn't work on my rack
50 50lb dumbell swings
10 50 lbs dumbell hang cleans and press before I nearly killed myself-switched to 75lb hang cleans.
50 sits
800 meter run
50 25lb good mornings

40:46

27/5'7"/195lb

CFWU X 3

Subbed squats for box jumps X 100
Jumping Pullups X 75
55lb DB Swing X 50
Situps X 50
Subbed 45lb BB for HPC X 50
800 meter run
Back extension X 50

58:00

Almost met Pukie a couple of times. Haven't done that since the 5th grade...

Did the brandX pack version-

For time:
20in box jumps, 35
rope climb, 2 ascents
35 kb swings, 1 pood
35 sit ups
25lb db hang power cleans, 40 reps
800m run
35 back extensions
Time: 17:49

The pain... the pain... need beer...

38:27 with these substitutions:
- Did jumps to a weight bench
- Assisted towel pullups, then used a towel on a lat pulldown machine. 60lb at the end but I got my 75 reps.
- 55 lb dumbbell for the kettlebell swings.
- Hang power cleans, 40 lb dumbbells for 12 reps, then down to 30 lb for the rest

I must be getting stronger because I'm not dead!

Shoulder press
140 X 3
145 X 3
145 X 3
150 X 2 + 1
155 X 1
145 X 3

"Jackie"
1000 M Row
50 Thrusters X 45#
30 Pull ups
My time was somewhere btwn 6:30 and 6:40. Blurry vision was a problem for a few minutes.

Male / 48 yrs / 174lbs / 5'10"

20 inch Box jump, 50 reps
Rope climb, 5 ascents sub 75 pull-ups
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps sub 30 pound dumbbell
800 meter Run sub 30 burpees
50 Back extensions

29:33

modified:

20 lbs dumbbells for power hang clean
30 lbs dumbbell for kettleball swing
towel pull ups for rope climb (3 hanging, 5 jumping)

time: 27:26

29:31

I'm a bit disappointed with the time. My homemade kettlebell broke during the swings, slicing open my pinkie finger in the process. Had to do last 35 reps with a cinder block. Also, power cleans done with a 95 lb. barbell.

36:34...was tired and sore. Probably should've just taken the day off.

47/165
No sleep last night - calls every hour...
Box jumps x 50
Towel PUs x 75 (w/jumps)
45lb DB swings x 50
Situps x 50
35lb db HPCs x 50
Run x 800m
Superman x 25 / 45lb good morning x 25

22:20

CFWU
sub'd towel pull ups
everything else as rx'd
26:34

sub 15 rope pull-ups per Rope climb
sub 55# DB swing for 1.5 pood Kettlebell swing

otherwise as Rx'd

45:06

simply ran out of steam with the Hang power cleans, very slow. Feel good to have finished at all.

Subbed 75 towel pull ups,55 lb.DB swings

29:13

I'm guessing the dumbbell hanging power clean is the same and a hanging power clean with a barbell? Any idea where i could get a look at one?

that should read "as a" instead of "and a"

26:14. Did 50 towlies, but after the first 20, I was definitely bouncing at the botton. 2x25#DBs for HPCs and 1 pood for KBS. Rowed instead of running as there were no available treadmills at the gym.

CFWU x 2

Had some stopwatch problems. Watch stopped @ 18:46 prior to 800m run. Guestimate my total time @ around 25min.

Subbed towel pull ups for rope climbs (used rope handle from cable machines).

as rx'd 17:00

28:00

subbed Towel pulls 15x5 for 5 rope ascents

21:28

CFWUx3

5 risers on those cardio steps, 50 reps
75 asst pull ups
35 # DB for KB swing, 50 reps
50 sit-ups
2 20# db hpc, 50 reps (more like hang cleans for half)
800 meter Run
50 Back extensions

Time: 21:28

3rounds: 60# clean and jerk 10r, and push ups 10r
Stairmaster- 20 min hills
Erin

Time: 1 hour

Neil(49)

Couldn't train yesterday so am one day behind.

5K X/trainer 29.58
Followed imediately by
10K Cycle 19.43
Total time 49.41

Could not have done 10K on the X/T as it was just so mind numbingly boring.I'll have to get my C2 back (It's out on loan)

Time for some TSC training, and fun.
Tried rowing with a 25# weight vest. Rowed my first sub 2min/500 pace, but only for a minute.
Then rowed 2k (unweighted) in ~9:34 (time uncertain due to pause for iPod adjustment.

Then,
TSC pullups 10/10/10/10
35# snatches
2 min set: 16/16
3 min set: 25/25
1 min set: 16/16 (about 3 min between efforts)

35# jerks
10/10
10/10
12/12

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents(sub-75 jumping towels)
1.5 pood Kettlebell swing, 50 reps(sub- 55lb db)
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

25:50, feeling yesterdays run big time

Neil(49)

Could not train yesterday so I'm one day behind.

5K X/trainer 29.58 followed by
10K Cycle 19.43
Total time 49.41

24:21
75 Towel Pull-ups for rope climbs

loving crossfit. still doing the warmup until i can master it w/o any huffing and puffing. if you believe the warmup is a better workout than all of these bodybuilding splits that take hours... comment back to me~!

24:21
75 Towel Pull-ups for rope climbs

Just wanted to give props to Primal Fitness. Jesse , Mark and crew have a great facility and do quality work. The CrossFit and the Parkour classes are both excellent. If your in DC definitely pay a visit.

Fight Gone Bad today... low three's for score with slight breaks between exercise to write score down.

Hurt just like it's supposed to hurt! Good...

CrossFit Nomad

Work Strength, Hammer Weakness!

22.31
Box Jumps as rxed
Sub 45 towell Chins in Tuck for Rope
24kg KB Swings
20kg DBs for HPC
Sit Ups unachored off ab mat
800m on Treadmill Incline 2 Speed 13~15.5
Back Extensions

CFU then:
50-24" Box jumps
75-Jumping towel pull-ups
50-1.5 pood kb swings
50-Sit-ups
50-Hang power cleans with 40lb DB
800m run
50-Good mornings with 45lb bar
Time-20:10

22:12
subs:
45 pull-ups
30lbs DB hang cleans

21::47
Sub'd 50 towel pull ups for the 5 rope climbs
Used 35lb DB for swings
Used 30lb DBs for hang power cleans

37yoM160#

Roughly 30 minutes. I was so excited that after 3 weeks, my warmup actually feels like a warmup instead of the workout (Woohoo!) I forgot to start timing the w/o! I subbed pullups for rope climb and dumbbell for KB.

Forearms absolutely gone after climbing for first time in a while yesterday... could barely grip dumbbells.
Sub'd 30 pullups for rope climb... grip really couldnt handle it. otherwise as RX'd

24:07

lil pipe
subd 40 towel pu's, good mornings

26:32

sucked on the cleans...form felt ackward

AGE-40
BWT-211#
TIME-25:35
subs:
used two 40# dumbells, one in each hand.
did 45# goodmornings instead of back extensions.

also did 65# dumbell swings instead of Kettle Bells.

19:13

50 - 12" Box Jumps
50 - Pushups (subbed for rope climb; no rope or bar)
50 - 20lb DB swings
50 - Situps
50 - 12lb cleans
Run 800M
50 - Supermans (no GHD)

Subbed towel pulls and 50lb DB for KB.

18:14

20 inch Box jump, 50 reps (broken)

Rope climb, 5 ascents (75 slightly jumping towelly pullups, broken)

1.5 pood Kettlebell swing, 50 reps (started with 50 lb dumb bells, finished with 55 lbs, broken)

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps (started with a 20 in each hand, too easy.. then 30.. eek.. finished with 40s, sets of 5)

800 meter Run (more like jog.. treadmill of .5 mi, 6.8 mph, then 4.8...)

50 Back extensions (2 sets of 25)

40:20

1st time doing this.

Team Lakeland
Neil
The Porch:
20 inch Box jump, 35 reps
Towel pullups 35
55lb DB swing, 35 reps
35 sit-ups
40 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

29: something. I hit the reset button instead of stopping it.

James
18 inch Box jump, 35 reps
35 towel pullups
40lb db swings 35 reps (russan style)
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

Time 18:12

40:00

24:19 as rx'd
sit ups were anchored.
took a little longer rests between rope climbs after my lesson learned the other day.
DB hang power cleans took forever as my grip would only last for about 6 reps at a time.
Calf cramps about the 400m mark resulted in dropping speed on treadmill for a bit.
rough stuff but ya gotta love completing it!!!
Pre WOD - 5 sets of 3 x 75lbs power snatch
post WOD - GHD situps

bwt-145
cfwux3
22" box; 75 towel pull-ups; 55lb DB swing; 50 situps unanchored; 2x40lb DB HPC; 800m run on treadmill; 50 backextensions.

26 minutes

I really screwed up my neck in the middle of the kettle ball swings. I don't know exactly what happend, but I tweaked my neck really bad and it's pretty messed up.

M,6'1",198
59:00 with these subs
50 Burpees, for Box Jumps "Yea burpees!"
75 Towel pull-ups for rope climb
55lb. db swing for kb swing
rest of workout as rx'd.
Disappointed with the time, however pleased with being able to do 75 towel pull-ups, broken up of course. And able to switch to different variations as well thanks to Rob's awesome video.

Subbed 75 towel pu, used a 45 lb dumbell instead of 55 because back still screwed up, run was slow, felt pukie trying to serve me lunch. 37:52.

26:53

29/180/5'11"

sub 75 towel pu's, 35min, ow.

23:18
sub 75 towel pullups
sub 61 45# kettlebell swings

#47 and #151- What's TSC?

sub'd 50 towel pull-ups for rope climb
sub'd 95# barbell power clean for db clean
db swing = 50#

23:10
should have gone harder!!! Next time...

sub'd 50 towel pull-ups for rope climb
sub'd 95# barbell power clean for db clean
db swing = 40#

23:50

30:55
alternating grip pull-ups for rope

Forgot...sub'd 800m row for 800m run

Forgot... sub'd 800m row for 800m run

sub'd db swing 45# for kettlebell
sub'd 50 pullups for rope climb

~30 min

as rx'd only difference was used 30 lb. db's for the cleans after 15 reps and subbed towel pull-ups for the rope climbs as rx'd.

funny story about today's workout. while my buddy Brad and I were working on the cleans on opposite ends of the gym, some mirror-men behind him commented on how poor his bicep curl form was while he was doing the cleans (he hurt his groin, so he wasn't squatting too deep.) talk about fueling your anger which would help you complete the workout faster. some people....

For time:
20 inch Box jump, 50 reps (unbroken, except for trip one time)
Rope climb, 5 ascents (subbed 75 jumping towel pullups)
1.5 pood Kettlebell swing, 50 reps (subbed 50#DB; broken 25-25)
50 sit-ups (unbroken)
40 pound dumbbell Hang power clean, 50 reps (broken 15-15-10-10)
800 meter Run (subbed 800m row)
50 Back extensions (unbroken)

Time: About 33 minutes, a little better than last time of 36, except last time I did 1000 m row.

Greetings,
41 yo M 255lb

Subbed;
75 wrap pull ups (wraps broke) finished off with 25 pull ups.
55lb KBS
40lb each hand db hanging cleans
800m on dreadmill
rest as rx'd

25:32
Still need to work on cardio.... sux

cheers,
Mark

33 / 227#

23:45

Wall ladder climb instead of rope climb
55# dumbbell instead of kettleball

50 box jumps
75 mod. pull ups
50 45pd kettleball
50 sit ups
50 hang cleans 45 pd bar
800 meter run
50 back extension (rows)

23:33

Age: 27 BW:173

Subbed towel pulls, rest as rx'd: 23:27

Substitutes:
Rope Climb - 20 body rows with rope + 30 Jumping rope pullups
Back Extensions - 50 SLDL w/1.5 pood KB

Time: 24:53

subbed rope climbs for

50 x 95lbs seated cable pull downs with a rope handle

19:23

40M/5'8"/180

37:57 Subbed 75 towel PU for rope
#55 lb Dumbell for kettlebell

50 box jumps
50 pull ups - ropes and close grip v-bar
50 db swings - first 15 w/ 55#, rest w/ 50#
50 Sit ups
50 DBHC w/ 30#db
800 M run
50 back extensions

40:15

Could have used 55# all the way through on the DB swings, and could have done 75 pullups, but the body says it would be a bad idea. Trying to push it w/out going to far.

29/185

18:06

Sub'd rope pullups for rope climb and 55# DB for KB. Otherwise as RX'd.

Good to be back after a week off!!!

33:37

towel pullups for rope climb

27:15 subbed 75 towel pullups, last 50 of which were jumping towel pullups.

Age 50/BW 240#
subbed 75 jumping towel pullups for rope climb and 1000 meter row for run, otherwise as Rx'd.
(33:51) Close to 5 minutes faster than last time.

Go to the "Exercises & Demos" link on the left at the Main Site and scroll down towards the bottom for "Back Extension, Hip Extension, Hip-back Extension" Video.

Sweet. That wasn't there the last time I looked a few weeks ago.

I remember doing those in high school. Not fun.

- Josh

M/5'11"/161

50 20" box jumps
75 jumping towel pull-ups
50 40 lb. dumbbell swing
50 sit-ups
30 75 lb. power-hang clean (barbell)
800 meter run
50 back extensions

29:33

28:16, towel pullups.

Jen Sub 75 Jumping Pullups for rope, 16KG swings, 20# DB Cleans 25:27

Paul Sub 9x9' Rope with assist, 35# DB Cleans 21:19

ran 3.5 miles (1.5 uphill for 1-8)
100 sit ups
50 back ext
45lb hang clean
3 sets of 3 pull ups

M , 41 YOA
6', 195 lbs.

35 min. 27 sec.

subs:
90 pull ups on a rope thrown over bar for rope climbs.
50 lb. dumbell for 1.5 pood kettlebell

33.00
wu=15 min moderate stairs
sub towel pullups with foot touch/bounce

rx'd other than 50 sub 50 tow l pu
200 lb m 34 yrs
27:59

18:51 as prescribed other doing 60 35 lb DB Hang Power Cleans rather than 50 40 lb ones, because I don't have 40 lb DB.

1.5 min PR

26/6'6"/180 lb

32 min (subbed 25 towel pull-ups and dumbbell swings)

Subbed 25 pull ups for the rope climb; 50lb kettlebells; 35 lb hang power cleans; 44 min.

Age 34
BW 146#

As rx'd:

20:04

Warm up: jump rope, squats, push-ups

26:01
Subbed 25 towel pull-ups for rope climbs (5 pulls for each climb), 35# dumbbell swings for kettlebell swings, 30# dumbbells for cleans

29:33

subbed 75 towel pullup for 5 rope climbs
subbed 45lb db swing for kb swing
subbed 45 lb db hang power cleans (don't have 40's)

subbed 75 pullups for rope
35:50.

Scott
subbed 20# for 40#
" 75 pullups for rope
44:00

28 y/o 170 lb 5’10” approx 11% bf
CFWU – pu x 3, subbed 9 ring dips per round.

20 inch Box jump, 50 reps: 50 broken
25 towel pull ups: 4,3,2,2,3,3,3,3,2
30lb dumbbell swing, 50 reps: 12,13,15,10
50 sit-ups: 50 broken
30 pound dumbbell Hang power clean, 50 reps: 50 broken
800 meter Run
50 Back extensions: 50 broken

Time: 31:41
Compared to 061010: 34:27

22:12
rear hypers instead of ext. and crunches with the ab roller instead of situps

improvised KB work out

35# KB cleans and presses
and 4X10 35# snatches, each arm.

finished by climbing the 196 step staircase near the house. 4 rounds: 1: warmup; 2 and 3: carrying 2-35# KBs 1 and 2 steps at a time; 4: sprint 2 steps at a time.

age 17 bw 165

41:57
subbed 75 towel pullups for rope climb
ran 10 laps around gym

there is no way in hell it would take me as long to climb a 15 foot rope 5 times as it takes me to do those god forsaken towel pullups.

25:15

Tough one today...

50 box jumps (30,20; continuous jumps)
25 towel pullups (thought is was 5:1; terrible)
50 kettle ball swings w/ 55lbs DB (20,20,10)
50 situps
50 hang cleans w/ 40lb DB's (5x10)
800 meter run (at 7.5mph pace)
50 back extensions (30,20)

26:33

26:07.

Subbed towel pull-ups for rope climbs, 40lbs dumbbell for KB swings. I probably could have gotten a better time if I didn't fag out on the cleans and the first half of the run. Still though, good workout, and it was one of those days where I'm just glad that I finished.

Used 24 inch box and did power cleans instead of hang with 40lb db's, and 75 pullups. other than that as rxd 29:38.

Charity- Subbed 50 towel PUs, 25# DBHPC, 35# KBS, 16" box, 800m on treadmill 8-8.5 mph-23:18

26:42
@ work 25 pullups, 3 pole climbs- (up only)

17:56
Subbed 75 towel pull-ups for climbs.

34:54
subbed 50 towel pullups most jumping
subbed 1000m row for run

wod: 18:49

29/m/200lb
20 in Box jump, 50 reps (subbed 24 in box)3:13
Rope climb, 5 ascents (subbed 50 jumping pu)3:38
1.5 pood KB swing, 50 reps (subbed 50 lb)3:30
50 sit-ups 2:47
80 lb barbell Hang power clean, 50 reps 7:24
800 meter Run (subbed 400 rope skips)3:28
50 Back extensions (subbed good mornings)1:31

total: 25:34

CFWU 1x10
WOD: subbed/scaled bench jumps, 50 towel pullups (a little jumping), 40 lb DB swings, and 80# barbell HPCs.

Time: ~31 min (wall clock, watch still out of batteries) - pretty pathetic, some of that was due to normal GloboGym nonsense, but not as much as I'd like.

M/32/170

Modified as follows:

50 box jumps
50 pullups (sidegrip)
50 40lb db swing
50 situps (anchored)
50 40lb db hang clean
800m run
50 back extension (GHD machine)

22:50

Lots of subs
a day late

26:30

dead tired

ratt

sub towel pullups instead 5 times
eddie: 21:49 sub 25 pound and power clean 30 pound
juan: 20:02 as prescribed

BW 59kg

50 ~20" chair jump
75 rope JPUs
50 15kg DB swings
50 situps
50 10kg DB HPC
800m run
50 ~8kg EZ-Curl GMs

33:30

Sub'd ring pull ups
26:46

w/u: 15 min bike
wod: 23:17, subbed towel pullups, 25 lb dbs on hpc, 1 pd kb for swings
hooah!

Jeeeeese! This one was terrible. I could hardly hold onto the dumbell for the kettle-ball swings after doing 75 towell pull-ups. My hands looked like stiff claws when I was finished.

Anyway....
40:05

As rx'd (mostly):
Did 75 towell pull-ups in lieu of the rope climbs.
Used 55# dumbell in lieu of the kettle ball.
Used 40# dumbell for hanging power cleans; 25 reps each arm.

This was worse than the filthy fifties.

30:06

added 50 push-ups to start
Box jumps to 24" (50)
5 ascents up Pegboard
all else as RX'd

50 21" box step-ups
5 ground - floor rope pulls
50 12kg Kettlebell Swings
50 abmat sit-ups
50 15# dumbbell hang power clean
800 m run
50 GHD back extensions

25:23

6 second improvement from last time.

Subbed 50 jumping towel pull ups for rope climb. The rest was as rx'd.

33:32

33:08

65 towel pullups takes a long time

37/180
cfwux3

subbed 75 towel pullups for rope climb, otherwise as rxd...29:47...smoker

orginally missed this one but double up the squat wod from 2/11/07

modified wod
50 20" box jump (25x2)
75 jumping pu's (broken 10/10/10/15/10/10/10)
db swings 35lbs (30/20)
50 situps (30/20)
50 40lb db hang power cleans (broken)
800 run went from 8 to 9.0 on treadmill
50 back ext (25/15/10)

time: 32:56

Shoveling snow warm up
24" porch jump
50 towel pulls
35 lb weight plate swing
50 situps
800m run (wrong order, oops)
50 65lb barbell hang power cleans
50 supermans
25:01

24:08
15lb DB hang power cleans
1 pood KB Swings

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

48;10

Good chunk of time spent on Towel PU's. Sets 3-5 were three sets of 15 PU's.

subbed 18" box for (all they have) for 20" box
subbed 50 towel pullups with slight feet assist for rope climbs
situps w/ feet anchored
55lb dumbell for 1.5 pood kettlebell
run on tredmill (3:35)
back extensions on roman chair
otherwise as rx'd ;-)
24:55

24:03 w/18# weight vest

ouch

38:51

Subbed 25 towel pull-ups for rope climb and
90 lb barbell hang cleans for 40 lb DB.

Just the old guys today.

Maj A 38:10
Capt E 37:40 1
MSgt Z 42:49 4

Modified warmup- stretch, situps, dips, curls, OH Squats 3 X 10.

24 inch box jumps-50
50 pullups, rubber band assisted
50- 35 lb 'plate' for kb swings
50 situps
50- 30 lb dumbbell cleans
800 m run- actually ran the full 800m, a first in a long long long time.
50 back extensions

** Everything broken into sets
45 minutes HORRIBLE!!!

Jeff-Subbed 45# dumbell swings, 45# dbhpc, 50 kipping pu's for rope climb, runs on treadmill-19:59
Charity- Subbed 50 towel PUs, 25# DBHPC, 35# KBS, 16" box, 800m on treadmill 8-8.5 mph-23:18

~30 mins, forgot to start watch. All broken except box jumps.

27:43 shows lots of progress when sometimes it doesn't feel like I'm making that much!
last time:39:33 meyer
32:47 godfrey

Brandon - 22:14 with 75 rope pull ups, some jumping, feet anchored on full sit ups, cleans with 40 lb in each hand, those were brutal.

Marie - 26:31 with 25 regular pull ups on gravitron with 100 lb assist, 20 lb KB, cleans with 15 lbs in each hand.

25:49
rope climbs without feet

28:10

subs:
jumping pullups x75
30# kb
25# db cleans

30:30

sub'd as follows:
75 jumping pullups for rope climb
1 pood KB swings
50 Knees to chest (seated)
55lb. barbell hang power clean
50 good mornings for back ext.

wux1

29:40

subbed: 50 theraband rope handle pull ups
completely forgot 50x40lb db hpcl's crap

as rx'd with sub of 1 pood (40rep) 1.5 pood (10 rep)
20# barbell on power cleans

forgot time 24:56

m 34 bw 164

Last time: 29 minutes

This time, with same modifications,
sub 25 towel pullups for 5 rope climb
and 500 meter row for 800 meter run

19:30.

I had to double check my stopwatch to see that I really improved 10 minutes from October.

oh yeah, almost forgot. did a yoga class before this workout.

20y/o male 215#

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
55 # Kettlebell swing, 50 reps
50 sit-ups
35 pound dumbbell Hang power clean *and jerk*, 50 reps
800 meter Run
50 Back extensions

29 min

I'm gonna call this a 'paycheck' workout.
because it reminds me of what ends up in the cart when I go to the grocery store with a full wallet and an empty stomach

24" box jumps instead of 20"
55# db swing
rest as rx'ed 19:30

For time:
20 inch Box jump, 50 reps
Jumping pull-ups, 50 reps
55 pound dumbbell swing, 50 reps
50 sit-ups
80 pound barbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Total time = 27:38

subbed:

towel pullup 50 reps
straight bar power clean 45lbs 50 reps

all else as rx'd

24:57

18:41, only completed 12 of the 50 dumbell cleans, and didn't do the back extension b/c the gym closed.

48 min.

Crushed. WAY off my game today. Sub'd 75 towel pullups.

35:01

50 jump over 16" bench
75 jpu's
50 db swings 55lb
50 situps
50 alternate sets 40lb dbx2 - 80lb barbell hpc
.5 mile run tm 1%
50 good mornings/45lb bar

m/191/39 rope climb was to 13': 21:56 (last one was 27:50). sub'd db@55 for kbell. Did one arm 40# cleans.
M: 14:04 with puppie and I 17ish with pack.

did at rec centre alone

subs - no rope so 50 jumping pull ups
kettle swing with 45# db to start but mainly 35#
hang power clean on bar - 80#x10 then all 70#
did back extension on machine then ran last (slowly)

24:29 - harder than i thought . . .

34 yo 192 lbs 6'3"

25 towel pullups instead of the prescribed 75.
Barbell PH Cleans. I didn't have the time/patience to figure out the dumbell form.

54:35 It seems the 10k took a lot out of me.

23:45
33 YOM, 174.5

30 towel p.u.
50-55lb db swing
50 situps
50 20'' box jumps
25-20lb medecine ball throws
800 meter run
time 20:35

29:00 with Subs

No Rope -> sub'd 25 pullups
No KB -> sub'd 50# DB
40# DB cleans -- 10 reps with 40# and 40 reps with 30#

Notes: A minute faster than last time. Cleans still the longest (and most painful)leg of this WOD. Times...
jumps/pullups/swings/situps/cleans/run/b.ext
1:55/3:34/2:52/2:12/11:45/3:56/2:46.

JOEY:
SUBBED PULL-UPS FOR ROPE CLIMBS
29:45

PAUL:
SUBBED ROPE LAT PULL DOWNS FOR ROPE CLIMBS

MARCY:
SUBBED 25LBS FOR SWINGS
SUBBED 20LB DUMBELLS FOR CLEANS
SUBBED ROPE LAT PULLDOWNS FOR ROPE CLIMBS

ANDREA:
SUBBED 35LBS FOR SWINGS
SUBBED 15LBS FOR CLEANS
SUBBED ROPE LAT PULLDOWNS FOR ROPE CLIMBS

34:33 with the following sub:
50 x pullups for 5 x rope climbs

28:50

20y/o male 215#

For time:
20 inch Box jump, 50 reps
towlies 50 reps
50 # Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean 50 reps
800 meter Run
50 Back extensions

18:50min

I did this workout about 3 days ago by myself for a time of 29 min, I liked it so much I did it again this time with my crew, the power of group workouts shows I shaved 11 min off my time

50 box jumps(a bit low) but knee did feel good
50 rope pull-ups, first 20 good, next 30 with a hop
50 swings with 50# dumbell
50 sit-ups
50 40# dumbell cleans( brutal!)
200 or 240 good hits on heavy bag
50 supermans
22:40

20:45
Nursing an elbow injury. Subbed to avoid further injury.

20 inch Box jump, 50 reps
50 1 pood kb press (25l/25r)
50 # Kettlebell swing, 50 reps
50 sit-ups
50 squats
1000 meter Row
50 Back extensions

TSCHANZY 44YOM 5'9" 170 LBS

SUBBED 75 TOWELL PU'S FOR ROPE CLIMB

25:09 TOTAL TIME AFTER 3-3-3-3-3-3-3

Rope pu's

41:00 or so

Did Tears & Power 16:59
20,15,10,5 of ring push ups, 45lb front squats, row for calories and rope climb 1 rep

19:29

Sub'd 75 ring pull-ups for rope (first 50 were very good, last 25 were ok)
55 db for kb swings
4 min on bag for run
25# standing good mornings for back extensions
Finished with about 10 30 second rounds of alternating heavy bag and sand bag bridges.

22:41
subs:
3:2 pullups to towel pullups ratio...couldn't grip anymore
did sdhp for db hang cleans

ugh. Towel pull ups only made it to 32
all else as rxd
27:27

Vincent 18/225/M
15:54

Rob 18/245/M
18:07

Dad 38/235/M
21:54

Subbed 95# barbell HPCs

WOD as RX'd: 18:19

m/31yo/175lbs

50 box jumps w/ 6 risers 0:54
5 x 5 rope pullups 4:26
50 x 50lb d-bell swings 9:39 (13,8,10,10,9)
50 situps 12:16
50 x 40 lb each d-bell hang power cleans 23:22 (8,7,7,8,7,8)
800m run @ 9.4 @0.0 28:02
50 back extensions 32:37

loafing it a bit after 1 week layoff. sissy!

no barbell/dumbell/KB; so subbed:
towel PU for rope climbs
KBS for maize ball swings
push-up burpees for hang power cleans
all @ 50 reps
28.23

44, 5'11", 205lbs
22:29
-dropped more than 6 mins!
-sub 35 reps for 50 on all; same as last time
-sub switch/switch beginner towel pullups
-sub 35lb db for kettlebell swings
-sub 30lb dbs for hpc

For time:
20 inch Box jump, 50 reps
(couldn't find a high enough box.. so like 15 inches)
Rope climb, 5 ascents
(7 regular rope pullups for each ascent)
1.5 pood Kettlebell swing, 50 reps
(55lb dumbell)
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
(first 40 normal.. but left shoulder still bothering me so the last 10 were one arm, 5 each)
800 meter Run
(had to take a little break in the middle)
50 Back extensions

27:43

m/ 29 yoa/ 6'2"/ 255 lbs.

1. CFWU
2x modified for 10 reps each movement

2. WOD
For time:
20 inch Box jump, 50 reps
Assissted towel pull-ups, 75 reps
55 lbs db swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Good mornings with 45 lbs

Time: 40:50. This was my first day back after 10 days off due to sickness. I probably shoul've scaled this one because I had to stop every few minutes to hack up my lungs. At least I decided not to scale the weight up for my bodyweight like I usually do. I'll probably due the recommended weights for a week or two while I continue to get healthy.

3. Ring Scarecrows
Bwtx 3 setsx 8 reps

4. Isometric Neck Holds
Blue Bandx 1:00 holdx 4 directions

5. Static Stretching
10:00

29:24, as rx'd except subbed 75 towel pullups for the rope climbs.

Gym opened late this morning, so I had to modify.
30 box jumps
25 PU's
30 55# dumbell swings
30 situps
30 80# barbell cleans
30 back extensions

33m/195lbs

50 box jumps
50 pull-ups (Gravitron assist 110lbs)
50 55# db swings
50 situps
50 20lb dumbbell hang power cleans
800 meter run
50 back extensions

31:47

m/ 30/ 6-2/ 245

27:54

Subbed 75 towel pull-ups for rope climb
Subbed 75 lbs DB swing for kettlebell swing
Subbed 55 lbs db HPC for 40 pounders
800 meter Run
Subbed 50 goodmornings with 65 lbs for back extensions