Holy barbells Batman, didn't we just DO barbell thrusters? And pull-ups? Or did the pain from the last time put me into an extended coma I'm just waking up from?

50lb pullups? I'm not to sure about that one. Is it kipping pullups or strict

Oh gross, this is just gross.

#2 If you can kip with that much weight and not tear your arms out of the sockets then more power to you!

so what you're saying is that should try? ...and of course I'm just joking

Thrusters again? Jesus. My shoulders are destroyed from the last two days.

Greg,
Give it a shot...and video it. I am sure there would be lots of people wanting to see it!!! j/k

You gotta be shi**in me.

Wow, I dont want to play anymore! This should be fun!

I agree with comment # 3.

This is going to hurt!

Touche, crossfit gods.

I'm going to shoot for 3 rounds, considering my 1rm pullup is 75lbs, and 3RM pushpress is 145, this should be one for the book of extreme pain.

OH MAN....someone pinch me, cause this is a nightmare. That one just killed me and now this?!

but you know what...........I LOVE IT. Isnt that sick?

Have fun y'all

Beyond ridiculous......BRING IT!

Yes! Give me more please!

I'm saving this one for when I get back to the school weight room on Monday. Lordy, this should be fun....

However, I'm going to have to scale the weights to 66%. At the moment, the most I've ever squatted (ass to grass) is 135# x5, though I could do more, I haven't tried. My max pull-up is 35# x3.

I foresee losing alot of time in the transitions on this one...though I suppose you could go for the 'hooking the 50# dumbell with your feet' but I don't know how well that'd work out for 20 minutes!

Oh well... 3,2,1, go!

Saturday morning I did eight sets of 50lb pullups superset with 185 lb press' 4 reps each. Took about twenty minutes i guess. I didn't have access to crossfit for a few days so i did my own thing. Funny pride thing going on after finding my workout slightly resembling the omniscient Coach. Will work on my power snatch tomorrow. Last week did 3 sets of ten power snatch's with 95 lb DB's in each hand. How will that correlate to the BB? Find out tomorrow. Get some. I want somebody to dare me to buy a C2 so I have an excuse to charge my card a little more in the name of all that is holy and CF.

Is there a problem with hooking the 50 lb DB behind my knee? That's what i did yesterday and i like it more than at my feet. combined that with 185 lb press' saturday morning for eight rounds of four reps each. Close to Coach's call for today's wod. Tomorrow will work on my power snatch's. Last week did three sets of ten reps of one handed 95 lb DB snatch's. How will that correlate to the BB. We'll find out tomorrow. Get some.

Ouch. I just did the other thruster/pullup workout today. Had to quit doing thrusters because of the quite audible popping that started in my left knee around round 5.

This one might have to wait a bit...

I had to do a double take when I looked at the WOD for tomorrow.... haha.

Guess I'll just ignore the soreness, and drive on.

I recently strained my left pectoral muscle. Of all things, I was attaching my seat belt. The doc says I might be out 1 week to 1 month. Any advice on what I can keep doing? The last thing I want to do is sit on a stationary bike or run 4 miles in a straight line (crossfit has spoiled me in this regard).

This is only my second crossfit workout. My hands are shaking so bad after this that I've almost spent more time typing this than working out!!! You guys are sick. I love it!!!!!!!

As someone else just posted...

BRING IT ON!!!!
8 rounds 95 lb thrusters/ regular pullups. I'll get up to speed soon...I hope

ugh oh. I think scaled down for my weight 105# would make the thrusters 80# and the weighted pull-ups at about 30#. Let's hope I can even do 1 round! Tomorrow is supposed to be my rest day will do this Mon or Tuesday.

Good luck everyone!

Does anyone else feel like we're part of some insane science experiment to see just "what these CF fanatics will do"? The unbelievable part is I'll be up at 0630 tomorrow grunting this one out as usual. Sheesh, we're all nuts!

"See if they'll do another body-destroying thruster/pullup WOD..." said the diabolical doctor Coach;>

This one looks rough, there is no rest 135# thrusters are bad enough for 20 min. 50# PU's will force failure. I was going to take a rest day but now I want to try this one.

...but this is only 7 reps of each...

(that is what I am telling myself before going to bed)

New CrossFit movie title, "Deja Vu: Can it suck more?"

My shoulders have gotten to the point where I can BARELY get my hands behind my head. So, no back squats, no overhead squats, when I thrust, I have to lock out straight above my head and with a very light weight. No kipping pullups. I'm missing out on a lot, especially legs. What do I do to substitute?

i can't wait to try but this is messed up. just started cross fit a week ago and im so addicted i can't wait till my next workouts.

#26 - I am in a similar situation. I started Crossfit the Monday before last after just doing body building type workouts for years. Over that time my shoulders have gotten worse and worse. I thought it was just the pain of getting older (31 now) but then I started to realize how much ROM I had lost. I can get my arms directly over my head and that is all, and it is not without some pain. I have started to do some shoulder stretches this week and it seems like I can do them all well until I hit my rotator cuff muscles. They kill me, I would recommend that you look up some stretches for your rotator cuffs and start doing them. I am hoping that over the next couple of months I can gain back some of my ROM and actually be able to do overhead squats. Luckily I can still do back squats and thrusts, but it is getting difficult.

Here is a page that has some rotator cuff exercises and, most importantly for me, stretches.

http://health.yahoo.com/ency/healthwise/ue4829/ue4840

#28 Corey, and others with tight shoulders, a great shoulder stretch for all the overhead lifts is the downward dog pose from yoga. It's a very common pose so shouldn't be a problem to find pictures and directions. While in this pose, if you can get your head to the ground, your shoulders are open enough for any of our overhead lifts.

Friday repeats itself, only heavier.

Hi all

Any advise on how to scale this? I can do 45 kg (99 lb) for the 3 rep push press and I can't do more than about 10 unweighted pullups (without kipping).

Should the goal be to do the 7 reps unbroken?

/Jon

Close grip pressing only helped cure all my shoulder pains. Underhand grip chins did the trick for the "tennis elbows". I've torn both my cheat muscles (gaps to prove it) but I was still able to do deads, squats, and overhead pressing. Pro

Close grip pressing only helped cure all my shoulder pains. Underhand grip chins did the trick for the "tennis elbows". I've torn both my chest muscles (gaps to prove it) but I was still able to do deads, squats, and overhead pressing. Pro

39yof, 143lbs

No pull-ups for me (shoulder issues) so concocted my own round of torture:

500 metre row (1:58)
50 jump squats (5kg body bar)
50 sit-ups
50 press-ups
50 thrusters (10kg fixed barbell)
500 metre row (2:07)

Messed up timing – was either 18 minutes or 28 minutes (went by wall clock)

Shoulders still locked up from Friday. Oh well, ruck up.

Looking at the thruster load on this one reminded me of a movie:
*Greek throws Arab a broadsword*
Greek "Here, you will need this"
Arab "I can not lift this!?"
Greek "Grow stronger"
*Greek smiles walks away*
13th Warrior

I would've liked to see a vid of people doing this!!

jon

decrease the weight on thrusters so that you don't sacrifice your form... do 12 regular pullups if cannot do weight then switch to 16 jumping pullups if you need

24/M/73Kg

5 Rounds, 7 thrusters, 3 PUs

Used 50Kg for the thrusters, started with 18Kg for the PU, reached exhaustion midway through round 2 so switched to 16Kg, eventually was doing singles with the 14Kg bar.

Sleep is needed now, and rest.

As rx'd: 5 rounds.

I did 5 rounds and had a near death experience.

rediculous!

Scaled down to "The Pack."

95lbs Barbell Thrusters X 7
25lbs Weighted Pullups X 7

7 Rounds + 7 Thrusters

Scaled to 65lbs thruster and lay down ring pullups due to shldr injury...15 rds

31/M/205

6 ROUNDS AS RX'D

Time to look at myself honestly and find that Brand-X Scaled WOD section.
"The Pack" looks good (95lb thr., 25lb pulls)
Maybe the "The Porch" (105lb and 40 lb)
As Rx'd would get me about 2 rounds in 25 minutes.

280#/43yom

subbed 175# for thrusters and did BWT pullups and "tippy toe jump" pull ups.

7 rounds

Nice to WOD, jonf. Somehow having someone else to suffer with makes it easier.

Here's a question I had after round 5: "What would be worse, death by burpees or death by thrusters?"

Whoa!
Limiting factor for me is the press portion of the thruster. I think I may gerryrig something like this: 30# vest + 95# barbell for total of 125# on the front squat portion of thruster, 95# (which is in itself a stretch for me) on the press protion. 20# DB between legs for a total of 50# for PU. Orrrr, just default to the "Pack". We'll see.

I'm hoping to get to do this today. Madame bingo is out of town so Monsieur Bingo is responsible for chez Bingo and the three Bingolettes. Madame bingo returns tomorrow and there's LOTS to be done before she returns!

Hey-

Will do thrusters/pullups in afternoon. But here's what I did on the PS workout last night.

http://www.youtube.com/watch?v=Nwga3JNghlY

I did 115lb on the OHS and worked up to 165lb on the PS. I'm working on correcting the pressouts on the top and elbows at lockout, but its coming along.

-K

202lb/66"/38yom

as rx'd 6 rounds + 6 thrusters
broken sets of weighted pullups

#49 Kegger-Couldn't agree with you more! That misery loves company is such an appropriate phrase.

Dear Sadistic Jerk-
I can't get my arms above my head now. I'm sweaty, stink and have no way to wash my hair unless I can get my feet up there. Rough workout, glad it's done. Hope your happy, jerk...see you tomorrow!! :)

23M 6' 170

subbed 40 lb for 50 on pullups

5 rounds + 5 thrusters

4 Rounds

I got an A2A squat out of the deal, but it was more of a push press to get those arms locked out, the hips just weren't doing much for me with this weight. It took everything I had to fight off a push-jerk for the finish.

BW 170

as rx'd

7 rounds

185lbs/31yom

as rx'ed
7 rounds + 7 thrusters

Great, Great video!!! I have been asking that question for awhile. Thanks Coach

Have Fun, Train Hard,
Billy

Scaled to 40 kg thrusters and 10 kg dumbell for pu:s. I now realize i should have scaled more, probably to 35 kg and 0 kg.. On a bad day (which this one really was), I can barely do 7 dead hang pu:s unweighted. So I was doing the pu:s one at a time almost from the start. That slowed me down a lot of course.

3 rounds, far from as rx'd. :(

Oh well, it doesn't have to be fun to be fun?

16 rounds plus 7 thrusters (sub'd 45 lbs bb thrusters, CF jumping pull up's)

pre: CFWU x 3
post: stretch

I am looking for some advice on scaling. My 1 rep max with weighted pullups was 45lbs. About a month ago. I think I could do 50 but the reps would be seriously broken....Im assuming with this as RXed I would hit about 4 rounds maybe 5. How much should I scale the weight to still be productive and should I scale the thrusters if I scale the pullups eventhough I dont have to?

CF WarmUp x2 minus pullups

95# Thruster x 7
BodyWeight Pullup x 7 (need to get a weighted vest)

11 rounds

10 rds + 2 thrusters as rx'd

bwt-164

pre-CFWUx3
post-stretch

I predict pain....glad I am well rested today, this one is going to hurt!

Great fights last night!

Ricky

#53 Nate

Welcome to hell!
It gets better...

ricky

Somebody shoot the monkey that is pulling these workouts out of a hat...seriously, no more pain monkey, or we are going to stop feeding you! Bad monkey!!!

26/M/176

Six rounds with 135 lbs thrusters and 25 lbs weighted pullups

The workout we did two days ago with the lighter weight thrusters and more of them was MUCH MUCH worse than this one. This one just hurt because I'm just a little feller.

33yom/66"/160#

competed in a strend comp today

2nd place in age

3 minutes each for 7 events + a run

BW bench=25
pull ups=55
1/2 BW seated press=26
chin up=40
dips=33
dead lift (70 lb machine)=58
25 lb dumbell lunge=44
2 mile treadmill run=15:57

score is time/total reps

15:57/281= 5.54

Not the WOD, but a good workout and competetion. I got to smoke a bunch of young recon Marines

OPT your an animal!!!!

Couldn't find a forum so I figured I'll just ask this here. I'm a college cross country runner. Is this stuff better than just running straight miles? I've been out for a year with injuries and I'm trying to find a decent way to get my cardio back up to where it was without all the pounding in my legs so I don't get hurt again. This kinda seems to make it easier on the legs some days. Any advice would be appreciated. Thanks.

46yom 165# as rx's with cfwu
6 rounds 4 thrusters 19:50
rd1 unbroken 1:35
rd2 thrusters 4/3 pullups underhand grip 5/2 3:32
rd3 4/3, overhand 4/3 3:49
rd4 4/3, underhand 4/2/1 3:18
rd5 5/2, overhand 3/2/2 3:22
rd6 4/3, underhand 2/2/2/1 3:28

CFWUx3

2 Rounds + 7 Thrusters + 3 Pull-ups (as rx'd)

Finished with 17 pull-ups (PR)

Ran 1 mile (7:12 at 1% incline)

CFWUx2

5 Rounds + 7 Thrusters + 4 pull-ups
(with 85 lb Thrusters & 25 lb pull-ups)

6 rounds

Male 32 205lbs

75lbs thruster
bodyweight pullups

8 sets

Male 32 205lbs

75lbs thruster
bodyweight pullups

8 sets

6 rounds + 3 thrusters
135# thrusters
55# pull ups

didn't have a 50# db next one was 35#

That sucked so good

65 lb thruster
15 lb dumbbell (sets broken into 4+3)

8 rounds

34/M/185

CFWU X 2
Scaled WOD
95lbs Thrusters 7reps
25lbs Weighted Pull-ups 7reps

6 Rds + 7 Thrusters

10reps x 4 GHD Sit-ups
Practiced Turkish Get-up with 4kg Med-Ball

Warm up: 1.5 mi run
WOD: 115# thrusters X7
40# weighted pullup X7

Rounds: 3
(If anyone from crossfit saw my pullups, they would be horrified! Maybe 3-4 from each set was fully to the bar!)

Sam the Man

DOing ONLY the PUs... did 8rounds with only 30#... & one rnd @ the start with 50#
My deepest admiration & envy to anyone who can do this one as Rxed....after my hernia is fixed I MIGHT try this one BUT I doubt I could handle the ffull "tonage' as Rxed!

7 rounds, scaled to 100 lb thrusters and 45 lb pullups. Tried 120 lb thrusters, couldn't get past 3 reps.

9 rounds

37/M/190--Syracuse NY

As Rx'd: 6 rounds even
Ouch.

26yom, 175#

5 rounds, as Rx'd. I can barely move my arm above my head--devastating 3 days of shoulder work.

24/M/150 lbs

5 rounds + 3 thrusters scaled thusly:

105 lbs thrusters for 2 rounds, then had to lower to 95 lbs for the next 3

Also, subbed bodyweight non-kipping pullups for the weighted variety.

My strength and conditioning is steadily improving, and after next week it will mark one month on the program!

I started cross fit Fri. Made it to my 3rd round of pull ups. 15 on my last set. Sat was an easy day, I only used 95 lbs. Sun I could'nt get 135 lbs past my waiste. 95 lbs seemed to work. I tried to do 25 lbs on my pull ups, wishful thinking. I had to jump to complete each pull up with no added weight. To busy breating to count sets. FEELS GREAT

7 rounds as Rx's with ~15 seconds to spare.

By the 5th round the pullups really slowed me down.
Tweaked my upper back on the first and second sets of thrusters and almost quit but pain lessened as I went on. The pain is on the R-side of my spine feels like I have some soft tissue damage where a couple of ribs attach.

44/176

As rx'ed: 6 Rounds, 7 Thrusters and 6 Pullups

CFWU (12), WOD subd 95lb thrusters and BW pullups, 13 rounds + 5 thrusters, this was hard...unbroken though...warmdown involved laying on my back....

100 lb Thrusters/ +50lb pull-ups

4 rds + 7 Thrusters + 2 pulls

bwt:147/cfwux2

As rx'd: 4 rounds + 3 thrusters

cfwux1

28/f/150#ish

CFWU x 2 minus pull-ups. Still subbing feet elevated push-ups for dips.

Brand X puppy scaling - 15 minute time limit, 45# thrusters, beginner pull-ups (overhand grip from a bar in the squat cage)

7 rounds. My main limitations on thrusters were tired wrists and losing form. Other than that, they felt great. Beginner pull-ups started off easy and got surprisingly difficult during the last couple of sets. I didn't experience any of the weird arm pain I got last time I tried to do an unassisted pull-up.

35/196
7 rds as rx'd in 19:59

i did the WOD from 2 days ago sicne i skiped it for a rest day.

10 rounds flat in 20 min

last two rounds hurt the worst

31/m/225

Subbed bw pullups after doing a few with 50 lbs. I knew I would end up doing like 3 sets max with 75% of the time spent on pull ups if I didn't scale down. In addition, I just was not feeling it today, up late for fight last night and didn't get much sleep.

7 rounds with 15 seconds left to realize I would not make it back to squat rack for thrusters.

I have come to the realization that even at 6'5" I will have to drop some of my 225 lbs. to be able to ever do all these pullups well, especially with my 38" sleeve...it is such a long way to pull up! :)

4 rounds

7 rounds scaled down
115lb thrusters x 2
95lb thrusters x 5

No weighted pullups. I wasn't feeling it at all today...

Man, I thought Friday's WOD was terrible. Now this? My shoulders hurt just thinking about it.

Painstorm XXV
500 Thruster 45 lb Bar
29:46

d - 28m/170

as rx'd 6 rounds + thrusters + 3 pullups

j - 33f/120

7 rounds (85# thrusters, 10# pullups)

24/M/252#

Scaled to BrandX (Pack):

95 lb. thrusters x 7
25 lb. weighted pulls x 7

8 rounds.

Almost met pukey trying to get the last 4 pull-ups in 30 seconds but I got there. Happy with the pull-up effort. I did better than I thought I would.

Warmed up with some shadow boxing (in the spirit of the ODLH / Mayweather fight) then went right into it.
137# Thruster (roof too low for 2 45's on each side)
45# pull ups (biggest dumbell)
5 rounds even.
Think I could have done more. Let myself down mentally. Have a good day.

41yom / 151

CFWU x3 x12 (-PU)
WOD - As RX'd Pullups but scaled Thrusters to 95#
11 rounds - should have use 105 to 115 on thrusters but kept good form staying with 95

Post - 3 sets of 10 GHD Sit-ups

38M/178

Mod CFWU

Scaled WOD: 7x 95# Thrusters and 7x 25# Pull-ups

8 rounds plus 3 Thrusters

Ugly. Tried to go as rx'd at first but quickly realized that multiple sets of 135# Thrusters were a no go after this round of shoulder work. Scaled back and stormed through as best I could.

Coach, sure appreciating all the shoulder work. I need it.

Sam

M/164/UK

had to scale it down to 110 lbs for the thrusters, [I tried one at the Rx-d weight, it wasn't happening at all - quite shocked.]

but used a 55 lbs disc for the pullups

7 rounds.

CFWU 3 x 10
6'/185

WOD as rx'd 6x rounds in 19:35 , pull-ups done in 3's, 2's, and 1's with 50lb plate pinched between my thighs, thrusters unbroken.

Thanks to the great examples and motivators at CrossFit Richmond, Va (link below), Brandon, Jake, and Matt, these wods are becoming much more doable.

-Bob

Looks pretty evil. I'm taking today off for some much needed rest- really beat myself up last week. I will tackle this one some time in the next few days. Looking forward to it actually, all though once I'm ten minutes into it I will probably wish I was doing something easier like jogging or walking or sleeping. This thing looks nasty enough to get a name like "the punisher" or "the dirt nap" or something.

M/50/165

I'm sure the coaches are sadists, now.

Scaled back to 95lbs for thrusters and sub'ed strict PUs for weighted PUs, as I am not ready for 135 thrusters or weighted PUs.

CFWU - 3 rounds: stretch X 20 seconds, overhead squats X 15 reps, situps X 15, back ext. X 15, pushups X 15, dips X 10

WOD, scaled back as described above: 6 rounds + 7 thrusters and 5 PUs.

Also ran 22 minutes of hill repeats and intervals (before WOD).

scaled:

115lb thrusters x 7
35lb weighted pull-up x 7
10 rounds

age:50
wgt:175

3 rds as rx'd

I just started crossfit like a week ago and did the WOD today. You guys have some sick minds, do you really want me to die?

Even more addicted now than ever, bring the smoke!

6 rounds
120# thrusters
20# pull up

26/m/200 lbs

As rx'd 6+4 thrusters. After 1 hour ultimate frisbee. Worst thing was power cleaning the weight up about 15 times, since no rack at st. 5.

75lbs Barbell Thrusters X 7
25lbs Weighted Pullups X 7

8 Rounds, at Gleason Park

2nd day doing Cf, and my shoulder's are dead! Thrusters again...

7 rounds
135lb thrusters
pull ups/chin ups - no weight!

I've got to get stronger at pull ups!

Thrusters as Rx and I had my 4 year old son (55lbs) hang on to my neck as I did Pull-ups from a tree limb. Pretty crappy PU's though had to jump lots. My son had alot more fun than me......

Comment #109= 7 rounds

6 rounds + 5 thrusters
Sore Wrists

6 rounds

scaled thrusters down to 115

M 30/170

cfwu x3 minus pu's

1 round as rx'd (too heavy, pu's were singles)
4 rounds 95 lb. thrusters and +25 lb. pu's

1st round killed me, shoulders are DEAD.
thanks coach.

50/199

115lb thrusters and 50lb DB pull-ups
7 rounds.
That hurts so good!

bwt 255
6 rounds as rxd

bwt 255
6 rounds as rxd

CFWU x3 (1/2 PU's)

WOD
11 or 12 rds??? (Lost track during the last :04)

First off, good job Cole getting your first Pull-up! And then to do the WOD w/body weight Pull-ups... That is awesome bro!

Still feeling the effects of 6 hours on the beach yesterday.. which includes a swollen wrist. Toe-the-line anyone? Thrusters were a bit more difficult since I wasn't able to bend my wrist back far enough to rest the bar on my chest. Good one Coach. I love the pulling and pushing w/more then usual weight.

Get some, Go again!

5 rounds + 2 thrusters

first time doing unweighted pull-ups.

28/M/185
CFWUx3

8 rnds & 7 thrusters
subbed 95# for thrusters & 35# for pull-ups.

Too much alcohol last night at father-in-law's retirement party. But it was impossible not to toast 36 years on the police force.

Wt: 208#

Subbed strict form pullups instead of weighted.

3 Rounds

135# thrusters turned into a slow front squat followed by a push press. This was tough.

M/18/155

80lb sandbag thrusters
45lb ring pull-ups (too heavy)

6 rounds + 7 + 5

big pipe, bw 183: 6 rds plus 4 thrusters, rxd

115 for thrusters, 35 for weighted pull-ups

3 rounds + 7 thrusters + 5 pull-ups

8 full + 7 thrusters.

Well that was actually much worse than I thought it would be, it's amazing how quickly that weight gets too heavy to do multiple reps. I went with 3-2-2 for the thrusters almost the whole way after round 2 and the chins were pretty much singles, I just toyed with the grip. I mixed it up a bunch and then usually did the last 3 or 4 reps supinated. At 195lbs BW the chins were such a bear that I had to push hard on the thruster, one of my worst exercises. I never 'gassed' on this WOD, I just couldn't push the weight!!

42/m/168

Thrusters 135 lbs x 7
PU 40 lbs x 7

7 rounds + 3 thrusters

how different from two days ago, I don't know which is worse

Hey-

WOD: 135lb thrusters & ring pullups - 7 rounds

48/M/200

-K

m/26/175
115# Thrusters
40# Pullups
8 sets

5 Rounds + 4 Thrusters

Subbed:
55 lb Thrusters
10 lb weighted PU (4 weighted and 3 w/o weight each round)

Age 34
BW 145

As rx'd:

6 rounds +7 thrusters +4 Pull-ups

BWT:166
9rds 7 thrusters
thrusters @ 55lbs
pullups @60 off assisted instead of 70 off

as rx'd
8 rounds
most difficult workout so far

CFWU x 2

115lb Thrusters
50lb Pull Ups

6 rds

6 rounds, midway through thrusters on 7, had trouble pressing last couple of sets.

Bwt: 132

As Rx'd:

6 rounds + 3 thrusters

Yeah, the whole doing thrusters with your bodyweight thing gets me a bit tired, I like the heavy workout for a change though

CFWU x 3, 10 reps each (subbed pull ups for push ups).

Modified WOD of the following:

100lbs thrusters, 7 reps
Regular Pull ups

6 rounds, 7 thrusters

Would have gotten 7 rounds in but some dork purposely camped out on the pull up bar so I couldn't use it on my last round.

5 rounds, unweighted pullups, some of them jumping. I'm getting better at those, but still not real good. pullups + me = crap.

also did cfwu x 2 minus pullups before and some assorted shoulder work to finish destroying my shoulders.

5 rounds, as RXed.

The thrusters really killed me. 135lbs is way too close to my 1RM for me to get them done very quickly. Weighted pull-ups were easy in comparison.

That was taxing!

135# Thrusters
35# Pullups

I don't have the strength for 50#

5 Rounds is all I could muster.

bike 7'
CFWUx2, situps/back extensions x3
scaled down, similar to brand x puppies, only did full 20' with 45" thrusters and jumping pullups. also concentrated on eccentric pullup -- 2-3" to increase difficulty.
8 rounds

well, this WOD was all about addressing my weak points -- grip, squat form, squat strength, upper body strength. i've been doing body weight stuff for years and it shows! but i believe that i am officially a CrossFitter -- i tore my calluses today and i had a dream about crossfit last night! guess i'm in for good now!

33 / Male / 174lbs

7 complete rounds plus 7 Thrusters

Sub'd 115lb Thrusters and 45lb weighted pullups

Thrusters developing slowly. Pullups were a break. Nice bracketing from a couple of days ago with the jumping pull ups and lighter Thrusters. I think this one really will help me with Fran.

As rx'd:
8 rds+2 thrusters.(Transitions took longer than expected.)
Great Workout!

45 / 180

as rx'd

3 rounds and 5 thrusters. I was able to do the first two thrusters in a row. After that it was all singles. Did not have to clean the bar for thrusters, it was racked.

45 y/o 158#
opted for as rx'd as opposed to scaling the weight.
4 full rounds plus 2 thrusters.
first two rounds of thrusters were 2/2/1/1/1 and the second were 2/1/1/1/1/1
chins are stronger for me so it was mostly 3/2/2 all the way through with supinated grip after round one. (first round I played with the gaucoin mixed grip which was so good)

bodyweight 175lbs

as rx'd, 6 rounds plus 5 thrusters. lost a bit of time messing with the chain belt each round.

friday's was harder, i think. more metcon stress.

55 y.o. 153lb 5'10. did this WOD after running 4.5 miles in 100% humidity here in S.A.
5 rounds, 45lb on the chin ups but only 65lb on the thruster. Just didn't have my heart in it today.

205#

6 rounds

18 yrs/155 lbs
7 rounds + 4 thrusters
sub 115lbs thrusters but did 50lbs weighted pullups. Did it solo so getting the weight locked in for the pullups SUCKED and wasted time.

7 rnds
Scaled
115lb thrustes
30 lb pull-ups

28yo M 175lb 5’10”
CFWU x 3, 3 pull ups, 5 ring dips per round. 45lb thruster x 10.

95 pound barbell Thruster, 7 reps
Weighted pull-up, 30 lbs, 7 reps

7 rounds
Foam roll cool down after.

I made it through 6 rounds of a scaled down version. 95# thrusters and bodyweight jumping pullups. The last round took the last 6 minutes of time to finish.

This is the end of my second week and I'm feeling out of my league here. I'm doing the scaled down versions on the BrandX site out of necessity, but even then I'm constantly feeling beat up and like I haven't had enough rest in between. It's like I signed up for a "How To Become a Millionaire!" class, and step one is "Okay, now that you have $800,000..."

Any encouragement? Discouragment? Tips on how to work up to doing two pullups in a row, let alone dozens?

CFWUx2 -pullups

me: 95# thrusters, unweighted pullups
6 rounds

wife: 40# thrusters, assisted pullups
6 rounds +7 pullups, 4 thrusters

Set#:thruster wt.x reps/pullups x reps
J=jumping, S=strict (unweighted)

1:95x7/Sx10
2:95x7/Sx7+3
3:85x7/Jx15
4:85x7/Jx15
5:85x7/Jx15
6:85x7/Jx15
7:85x7/Jx15
8:85x7/Jx7

If I were to sub DB thrusters...same total weight?

5 rounds + 5 thrusters
115 lbs. thrusters and 45 lbs. pullups.

bw 165 age 38
thrusters 113# x 7
weighted PU 25# x 7
5 rounds 7 thrusters

39/205

As rx'd 10 rounds

M/31/6'0/193

CFWUx3

9 rounds of pain!!!!!

115 lbs thrusters
45 lbs pullups

loved this one, I should have have followed the prescibed weight...

finneshed with 25 back extentions, 25 knee to elbows and 25 dips

5Rds
+3 Thrusters
as Rxed

BW 70kg
60kg Thrusters [3s,2s]
Neutral Grip Chins+22.5kgDB[4s3s]
**DB under dorsi flexed toes felt much harder then dip belt IMHO

BW 58kg

30kg thrusters
BW PUs

7 rds + 7 thrusters + 4 PUs

gonna be walking around with swollen hotdog forearms today. brutal.... i like it.

Bw 165 20 yom

as rx'd

10 rounds even

Does anyone else have problems with grip? I have fairly small hands and had trouble holding onto the bar towards the end of the workout. I don't know if there is anything I can do about this or not, just wanted to see if anyone else had the same problem

As rx'd 5 rounds

#157 dev -- stick with it!! the scaled down versions are meant to still be tough -- the whole point of CF is to push yourself as hard as you can. if a scaled down version is still pushing you, than that's perfect!!

i also have problems with pullups, but i can tell you that i have been working on getting ONE pullup for about a year. i started CF about 6 weeks ago or so and i have made more progress towards that goal in that 6 weeks than in the past 6 months! you'll get there, just give it a little time. and pullups won't be the only place you see progress.

so, welcome! hope you stick around!

#160, I'd go a little lighter with dumbbells because of the added instability of them.
good luck.

as rx'd

5 rounds, + 5 thrusters, in 20 min

Age 51/BW 240#
subbed 115# Thrusters and BW pullups (dead hang/no kip).
4 rounds + 4 thrusters (finished off round 5 in 23:38, this one was tough.

22yom/217#/6'2"

6 rounds as rx'd

#157 Dev,

You are doing just fine. I started Crossfit in January 07 and had never done pull-ups before. I can do eight in a row now but it has taken me several months. I do the scaled down versions still and probably will for a while. Do not get in a big hurry and take it one day at a time because an injury will set you back many days if not months. Work on your form that is the most important. I wish you the best and be patient and follow the program and it will come.

Gina

8.5rd's as req'd
I'd use weighted belt next time...WOW!
That'll wake you up

age 40
bwt 210#
6 rounds as rx'd.
thrusters- unbroken sets.
pullups- broken sets.

1 round as rx'd
4 rounds 115 lb. thrusters and +45 lb. pu's

42/6'/210
8 rounds (maybe 9, lightheaded and may have skipped counting one)

the other days of 21 and 15 was much harder-i only did 6 sets and change on that one, but i'm already feeling the 'core issues' from this one and i only did it 7 hours ago. also tweeked my neck trying to crane it over the bar on last rep of last few sets.

45M/235

Scaled pullups down to BW dead hang
7 rounds

5 rounds as rx'd...forgot to post for yesterday too...115 lb triple on the power snatch.

9 rounds + 7 + 3
I needed this one as my pull-up strength needs improving. Great workout.

7 Rounds 135lbs thrusters 50lbs pull ups

M/26/202

6 rounds + 1 thruster

3 rounds plus 5 thrusters and 1 failed thruster in 19:23

Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps

Yep...yep, yep, yep. Life, sometimes, intrudes. No WOD for me today; first floor flood, backed up sinks trump the pain. Hopefully I can have everything flowing again before Madame Bingo returns.

Dev #157: Patience my friend, patience. It will come if you stick with it. I am a 47 yo washed up, over the hill ex-athlete who had exactly one...ONE... unassisted PU to my name 17 months ago when I discovered CF. Now I have 23. I scaled everything in the beginning ( I even came up with exotic calculations for rational scaling, much to the dismay of Rip and Coach; even my friends like Jeff think I'm too good at scaling!), and now I do nearly half of the WOD's as Rx'd. This is powerful stuff and even athletes at the highest levels of international competition are laid low by CF. Patience. Patience and humility are rewarded here.

Welcome aboard. Fasten your seatbelt.

39/5'10"/180

7 rounds plus 4 thruster. All but first round broken.
Rick M

Male 22 205lbs

7 rounds + 7 Thrusters as Rx'd

b"h

scaled: 115 lb. thrusters 15 lb. pullups

5 rounds

28 yom, 190 lbs
scaled down to 95 lb thrusters and 35 lb PU
Completed 8 full rounds

PU sets were all broken, last couple thruster sets were broken

Chris 105# thruster, 25# pu, 5 rounds
Julie 35# thruster, 21 jumping pull-ups, 5 rounds

Tommy (age 5) 21-15-9 back flips on rings and push-ups 19:21

bw: 110
8 rounds
45# thrusters and singles on the pull-ups (no bands), my last set of pull-ups were very weak I couldn't get over the bar on some.

Hey CF! First WOD and it whopped my ###!
13 rounds as Rx'd

5 1/2 rounds

Used 35lbs for pu's

As rx'd

8 rds

CFWU 3x12 except only one round of pu.

Scaled to 95# Thrusters and 15# weighted PU.
8 Rounds, plus 5 thrusters.

Unless I missed it, the demos dont show the hands very clearly on the thrusters. In particular, how do you transfer from the shoulder on the way up to deep in the grip to press out? Some reps I am getting some pretty good wrist discomfort, and I am not using very much weight. Any tips? I am going to review the demos again too.

Thanks in advance to any tips.

35/M/200
54# pull ups
4 rounds plus 7 thrusters

CFU then workout as rx'd 5 rounds + 5 thrusters

4 rounds + 3 Thrusters
First 2 w 55# dumbell
Second 2 w 25# dumbell
All thrusters as rx'd and unbroken
Weight got to me today

7 rounds as Rx'd.

I screwed that one up in a bad way. I did 15 Thrusters and 10 pull-ups for rounds in 20min. But it wasn't like I set a record though so I just counted my TOTAL reps in 15min. 70 total
Well this just shows how bad in shape I'm in...but why quit now huh?

29/145#

That was punishing for me. I was ambitious with the weight since obviously it was meant to be relatively heavy. (RELATIVELY being the operative word, I was on the lower end of brandx pack...)

37.5kg thrusters (max I could clean safely)
12kg ring pullups.

A mighty THREE rounds.

-Luke

I got a visit from pukie the clown after the workout... hella good wod

Sub Vancouver 1/2 Marathon
2:00:18

29 yo male. 6'4 216#
Holy mother of mercy! This was a killer!

Thrusters 135#
Weighted pull-ups 33#
6 rounds

50 yom; 225#

105# thruster; 15# weighted pull-ups

8 rounds

M/ 27/ 165

6.5 rounds

substituted 120lb thrusters

36m/185lb

1st time with this weight at thrusters.
Managed 2 clean thrusters and had to bag 135.

Subbed 115lbs

5 rounds

My burps taste like vomit. Yummy!

M/33/84kg

Weighted PU's 20kg 10 reps
Military Press 30kg 10 reps
Deadlift 60kg 10 reps
Front Squat 60kg 10reps

4 rounds in 20 min

Tough tough workout

M/38/190

Scaled down weight to point where I could just barely get through a set: 115lb thruster and 35lb pull-ups.

5 rounds and 7 thrusters.

More better faster

28-170-M

Scaled down to 40lb. pullup and 115lb. thruster:

7 rounds.

Last two rounds of thrusters broken sets. All rounds of pullups broken sets. Tough last 3 days.

SASASASASASASASASASASASASASASASASASASASASAS

CFWU (3x20-pullups and squats and lifts)

85# Thruster, 7 reps (go to 95)
Weighted pull-up, 15#, 7 reps
9 rounds

HSPU 3x15 assisted smith

CFWU minus pull-up and 2x shoulder exercises

scaled to 68# thrusters then switched to front squats after 3 rounds due to shoulder pain. Did 10# weighted pull-up for the first round then switched to strict no-weight pull-ups for the rest
7 rounds + 7FS

Late post

M/38/145

As rx'd
5 rounds and 7 thrusters

8 rounds in 20:16

CFWU X 3
WOD
(dead hang pull up's)
6rds

BW: 168
Age: 41

CFWUx3 (minus pullups)

as Rx'd: 6-1/2 rounds

subbed in 105# thrusters and 25# pullups. Still killed me. 5 rounds, I think, counting is hard.

1600m run to gym

30lb weighted pullups
105lb thrusters

6 rounds

run around campus, 1600m to home.

Mark:
8 rounds plus 7 thrusters
95# thrusters / 25# weighted pull-ups

Theresa:
Did not do this workout. Too much shoulder pain (nauseating). did Annie (50-40-30-20-10 double unders and ham-glut sit-ups) 12:53

as rx'd (HOLY MOSES this SMOKED me!!!)
6 rounds + 2 thrusters.

Ended with 3 rounds of 1 minute intervals:
Jump rope
pushups
situps

Age: 37
B.W: 156
CFWU X 3 (minus pull ups)
WOD: 7 rounds as rx'd

Brand-X Puppies (50 lb thruster, kipped pull-ups)
8 rounds in 12 min

6 Rounds as Rx'd. Pure Joy

As rx'd 8 rounds completed.

M/31/195

OHS, back ext warmup

WOD as rx'ed (thrusters cleaned off the floor)
8 rounds +7 thrusters
Could not bear the thought of more weighted pu's. Thrusters unbroken, though.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155
WOD as rx'd: (used a 55#db for pullups)

7rounds

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

I suppose by posting I have the opportunity to help other people feel better about themselves - at least for a while.

New to CrossFit (3rd workout).
Did 6 sets.
First three: 75 pounds on thrusters - 8-10 reps.
Sets of 2-3 pull-ups.
Second three: 65 pounds on thrusters - 6-10 reps.
Sets of 1-2 pull-ups.

No weights on pull-ups.

Couple questions on form for thrusters. My feet (especially my right foot) tends to want to point outward somewhat. Should I keep it pointing directly forward, or just let it point in whatever way it wants to go. I was told on deadlifts that I should make sure my feet are pointing forward. Also, toward the end of my sets, I found at the end of the thrust, that I was arching my back backward just a little bit - to finish off the thrust. Is this proper form?

40yom, 72", 200pds

4 rds w/95pd thrusters and 50lb pu's. No stragglers.

man... I could have swore when I looked at the WOD last night, it was 65lb thruster for 15 reps
and 10 jumping pull-ups.... anyway...
I did 5 rounds (slow, I know) in 20 min.

Dan,
As for you feet placement: unless you are an Olympic Lifter it is recommended to squat with your feet facing forward, because the glutes shut off when the feet are externally rotated. But if you are having problems with keeping one foot straight and the other automatically externally rotates, it would be wise to do a functional movement screen to make sure you don't have any assymmetries (majority of people do and don't know it) to prevent injuries. Check out functionalmovement.com

M/48/5'10"/172

Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps SUB 95 pound barbell Thruster
Weighted pull-up, 50 lbs, 7 reps SUB 3 rounds X 25 lbs dumbbell; 12 rounds (kipping) X bodyweight only

15 rounds & 7 Thrusters

May this atrocity never happen again.

23/m/175#

20 minutes of:
105# Thrusters
30# Pull-Ups to failure, then L Pull-Ups
-- 7 Rounds --

Most of my time was spent changing the weight on the barbell and replacing dumbells/changing styles of pull-ups after failure to perform multiple reps. I was NOT ready for this, and dramatically underestimated this workout. Dear God.

M 50 69 180 CFT 725
11 rounds with 95# thrusters & BW pullups

7 rounds, scaled back weight

95# thrusters, first 4 rounds
105#, last 3

25# weight, first 2 rounds of pullups
10#, last 5 rounds

all pullup sets broken, all thruster sets whole

didn't feel that tired at the end, so either I'm getting in better shape or didn't work hard enough (I think it's the first)

not bad for getting in a fight two nights ago

35/M/205

5 rounds as rx'd.

Tim: 5 rounds as rx'ed

coming off of a nasty gash in the web of my right hand, which did not help my grip or my catch at all. If this one comes around again, I'd like to shoot for 7-8 rounds. Oh well, better than none.

cfwu, scaled to 95# thusters and 35# rds 1-3, 25# for the rest.
8 rounds

CFWU x 3
95 pound db thrusters
35 pound pull ups
10 rounds in 19:38

32y/o male
190lb

WOD as Rx'd
4 rounds
+7 thrusters
+3 pull-ups

As rxd'
8rds.+5 thrusters

modify 35lbs and 115
bw apx 155

6 rds

8 full rounds
Thrusters at 105
No weight on the pull ups...
kipped for the first two then i used the gravitron set at 50

Auty Brooks

180 # / 24 yo

WOD as rx'd

6 rounds plus 7 thrusters

Loved it!

27/m/215#
as rx'd
6 rounds + 7 thrusters + 4 PU's

95thruster
pullups: 35,25,252,20,20,20,15 the rest
10 rounds
19:37

balance drills, grip drills, stretching afterwards

6 rounds as rx'd.

32 yom, 190lbs.

27yo 200lbs

light CFWU

8 rounds plus 7 thrusters as rx'd

Jeff-This one almost killed me. PU weight hung around waist.
10 rounds
Charity- Subbed 83# thrusters and 20# hung by rope around waist.
9 rounds

cfwu x 2

100lb
35lb kb in a backpack

5 rounds + 4 thrusters
In the future I will refrain from eating half a bag of tostitos before a WOD...

Jeff- picked up bar from ground. Thrusters- first two rounds straight thru and then broken 5-2 and 4-3. Pull ups all broken.

39yom/195

tried as rx'd

3rds

did thrusters as rx'd, but had to scale down pu's to even make that many...

ugh!

44yom/220lbs/73"

My old and creaking, ex-linebacker body took a beating on this one.

7 rounds of: 135lb Thrusters (broken after rd.2)
40lbs PU's w/Weight Vest (all kipping)

Transitioning to the weight vest takes some time, especially when you're bent over in the gasping for air!

Loved it!

A few day behind... Also, my stopwatch stopped a few times during the workout (bent wrist during the thrusters hit the stop button a few times) so I had to guess when my 20 minutes was up.

30/m/5'11"/180

5 rounds as rx'd

30/M/200

Bike to gym

CFWU x 2

4 rds as rx'd

No more than 1 pullup at a time

3CFWU15
4 rounds + 7 thrusters
all thruster 135#s 4,3 4,3 5,2 4,3 4,3
pullups-rd 1 50#,50#,bw,bw,50#,50#,bw
rd 2 40#,40#,bw,bw,40#,40#,bw
rd 3 30#,30#,bw,bw,30#,30#,bw
rd 4 20#,20#,20#,bw,bw,20#,20#

cfwu(15reps)x3 -pull ups

wore a 40# vest during thrusters and pull ups
95# thrusters

6 rounds.
all sets of pull ups broken into 4 reps or less.

"Lightweight" version of "heavy Fran." 15, 12, 9 reps of 85lb thrusters, 30lb weighted pullups.

14:36

4 Rounds (Sub 90 lbs, 35 lbs)

was devestated, was doing the push press work out a few days abo (whilst wearing my watch) and my watch dug into my wrist - its been tender ever since. Went to do this workout and had to switch to over head squats due to the pain. and then included kettlebell swings.
Any suggestions of how I can get the healing time down on the wrist?? or a strapping technique which will allow me to continue with the regular movements?

5-6 rounds... honestly I cannot count.

Sub'd 95 lb thrusters and 30 lb PU

.5 mi. walk on treadmill
PU/ oly bar thrusters
WOD
11.5 rds
95# Thrusters and 15# PU

NOT as Rx'd:

105 lb. thrusters
30 lb. pullups

$$$$$$$$$

7 rounds

Serious respect for those who did the 135 & 50--wow.

6 rounds as Rx'd

smoked!

BW = 168 lbs

8 rounds
subbed 95 lbs and no weight pull ups

sousadvocate

32/M/200

5 rounds with scaled down 25lb pull ups.
4th round failed with 6 rep thrusters and 5th round failed with 5 rep thrusters.

Sick,and woozy!

Wow. Great way to come back to Cross Fit.

Brutal! I like it.

15 minutes, 5 sets. Barfed. Sauna. Shower.

30kg plus weight of a bar
47.5 lbs db for 4 rnds
35 for 3

6 complete rounds
and 7 thrusters

people are starting to look at me weird in the gym

8 Rounds
Standard Pull-Ups
just finished mini

7 rounds completed in 20 minutes
135 lb thrusters X 7 reps
45 lb weighted pull ups X 7 reps

27m/200#

subbed 40lb db's thrusters, +25lb pullups
8 rounds.

i gave myself an extra minute because of people getting in the way and trying to 'work in' with me.

26yo Male -- 220#'s

95# Thrusters
Normal pullups

11 Rounds

8+ rounds.
I missed WOD on Sat. so I did the 7 sets of 3 power snatches with 185 before the hurricane of the WOD set in

I didn't deviate from the weight recommended. 135lbs. and 50lbs. No kipping pullups.

BWT: 110/F

65lb Thrusters, 15lb Pull-ups
5 rounds.

Didn't have much gas! A little disappointed!

95# Thruster
30# DB Pullups
9 rounds + 7

That's work!

5 rounds as rx'd. 2 pullups shy of 6th round

4 rounds and 6 thrusters as Rxd.

CFWUx3 (sub L-sits for PUs)
5x45, 5x95
5 +6 Thrusters
Had to scale this one. I hate scaling!
115 lb Thrusters, 40 lb PUs

10 rounds

22/m/170 lbs.

6 rounds + 3 thrusters

Felt horrible this morning. Probably go do some ring work later to make up for it.

40/163
as rx'd
6 rds + 3 thrusters

Mike: 5rds...with 35 lbs for p.u.'s...are you kidding me with this?

as rx'ed

26 y/o 185 lb male

10 rounds... loved it!

9 Rounds as RX'd

Started with 10x50m freestyle sprints this morning, ran 400m sprint to the gym, made it through 4 rounds, did some extra cals, another 400m sprint from the gym. Planning on some kb drills when I get home...

7 Rounds even, just barely. Normally I'm being lazy when it's even, but in this case I made 3 reps in the last 24 seconds.

41/M/190#

Scaled down a tad:

95# thrusters--all sets unbroken; good thing because I had to clean from the ground for each set.

20# pullups (dumbbell between feet)--good weight for me, degenerated to singles fast

6 full rounds + 7 thrusters + 2 pullups

Forgot to mention the funny thing--my performance was exactly the same as with the light thrusters and jumping pullups 2 days ago. That is, I did 6 full rounds, another round of thrusters, and 1/3 of a round of pullups.

M31/215

4 rounds as RX'd

subbed 115# thrusters and 40# pull ups
2 pull ups short of 4 rounds

M/23/151#

Scaled to 125# thrusters, 35# weighted pull ups

5 rounds. weighted pull ups slowed me down a lot.

6 rounds as rx'd

cfwux3 - pullups
scaled to
95# thruster/25#pullups
6 rds + 7 th + 2 pullups

37yr old m 5-9 185lbs
as Rx'd 7 rnds 7 thrusters 4 pull ups

As Rx'd: 8 Rounds + 7 Thrusters

Six rounds as rx'd.
36/m/190

141lbs/30yoa

CFWU x 2

as many rounds in 20 min of:
135lb thrusters x 7
50lb weighted pull-ups x 7

I tried as Rx'd, got 2 reps of 135lb thrusters and then scaled down to 115.
Used 50lbs for pull-ups for rounds 1 and 2, plus 2 reps of round 3, then scaled down to 35lbs (after three failed attempts to get my 3rd rep with 50lbs)

4 rounds, plus 7 thrusters (115) and 4 pull-ups (35lbs)

35 y/o M/152 LB

Knees swollen after thrusters the other day. Subbed shoulder presses

6 rounds total

Rounds 1-4:
Did 75lb shoulder presses rounds
Did 45lb plate pullups rounds

Rounds 5-6:
Did 85lb shoulder presses
Did 35lb plate pullups

CFWU x 3

WOD(scaled down):

As many rounds in 20 minutes of:

Barbell Thruster @ 95# x 7 Reps
Weighted Pullups @ 52# x 7 Reps

4 Rounds + 5 Thrusters

I used webbing and tied a 40# dumbbell and a 12# dumbbell together for the weighted pullups.

5 rounds.
135 lbs barbell
35 lbs pull up's.

7
+5/0/0

7 Chins
7 Anchor Raises
7 55# Military Press

did 10 minutes
135 lb thrusters
30 lb PUs
4 rounds

m/39/198
6 rds + 7 thrusters
as rx'd. Thrusters got better in later rounds as form improved. Tried this yesterday and aborted cause of some back pain associated with the front squat part (probably too little warm up too and not enough "umph" in the evening)

8 rounds
55lb db

very tired due to travel- landstuhl
135# Thrusters
25lb Pull-ups
6 full-rounds, great workout

Crap! I misread and did weighted dips instead of weighted pullups.

Also, used 100# for thrusters.

10 rounds.

165# male, 5'9", 28yr.

5 rounds + 7 thrusters + 3 pullups

115# thrusters
25# pullups

34yom, 205#, 6'6"

6 Rounds - subbed as follows
Thrusters/Pullups
Round 1 - 115/40
Round 2 - 115/40
Round 3 - 95/25
Round 4 - 95/15
Round 5 - 95/15
Round 6 - 95/15

- 1 Arm DB Clean w/ Split Jerk (Right Side) x 10
with hvy DB
- Russian Twist w/ light DB X 10
- 1 Arm DB Clean w/ Split Jerk (Left Side) x 10
with hvy DB
- Get up Sit Up w/ light DB x 10

Do as many rounds as possible in 20 minutes

Results:
Dye - Hvy=45 lbs / Lght=30 3 rounds & 15 C&J Left Side

M/175/30

7.5 rounds

1st round - did pull-ups with 30lbs.
2nd round - did pull-ups with 40lbs.
3rd round - as RX'd
4th round - as RX'd
5th round - only 2 pull-ups.

1st round - did pull-ups with 30lbs.
2nd round - did pull-ups with 40lbs.
3rd round - as RX'd
4th round - as RX'd
5th round - only 2 pull-ups.

26yom
195lbs
5'10"

CF Warm-up x 3

WOD As Rx'd: 7.5 Rounds

Post: 100 inverted sit-ups

10 mins 3 rounds last one no weight on pullups
wrmup leg ext 250x6/smithsquat 185x10

Wow! That felt a little like Linda.

10 rounds as rx'd

Used 50# on a belt. I relished the time spent getting it on and off...extra rest.

Only the second round of thrusters were broken. Only the first round of pull-ups were not broken. Thrusters got better in the mid-end rounds with better hip action...most could have been deeper and several could have been higher overhead but not bad in general.

Followed up with a little frog stand and tuck practice and a few 45# OHS.

7 Rounds
135# thrusters
subbed regular dead hang PU
thought I was a tough guy so I started with scaled up 145# thrusters that last 2Rs

subbed:
40kg barbell thrusters
12kg pull ups

7 rounds
(round 1 - 15kg pull ups)

170# 35 YO
7 ROUNDS AS RXD

170# 35 YO
7 ROUNDS AS RXD EXCEPT USED A 53 # KETTLE BELL FOR PU

37 yom/185 lb
As rx'd, 8 rounds. Did this one on 5/14.
My lats are absolutely crsuhed. Yes, that's crshued. Worse than crushed.

OPT, I was curious to see what you did. Great job, man, as usual. I didn't think anyone would put up much more than 10, if at all.

(done 5/14/07 after a rest day)
6 rds. exactly in 20:22. No HR info.
Did first rd. with 115# thrusters & 35# p/u's. Felt pain in anterior rt shoulder, so decreased to 95#/20# for remainder. Felt sluggish on this one. Need to drop from current BWT of 202# to 185#!

9 rds

sub 95 thrusters
sub 25 pullups

26/m/220ish#
May 9, 07
7 x 135# Thrusters
7 x 50# weighted PullUps
Rounds in 20min = 6
Had to change up grip frequently on PUs, also had to rest "behind the neck" with the thrusters...next time hope to complete sets without rest

35 yom
207"
5'8"

subbed 8kg ball between feet for pullups
as rx'd for thrusters

8 rounds with a minute to spare where I did nothing but breath really heavy and sweat and curse the PT gods

You gotta be kidding me?
First time doing this one, may be my last.
4 rounds + 4 thrusters
Did PU's on Gravitron with minimum help...forget about adding weight to them.
This one was HARD.

44, 5'11", 196lbs
3 rounds in 15 mins
-thrusters at rx'd weight
-pullups w/25lb dumbell
-too heavy for me and definitely more of a strength workout than metcon; probably should have scaled more but wanted to try it with rx'd weight on thrusters
-broken sets on both exercises on all 3 rounds

3 sets + 5 thrusters
-95 lbs. used for thrusters (good form/all broken sets)
-BW pull-ups done (good form / all broken sets)
-next time keep 95 lbs. / for for 6 sets

95 lb thrusters / 90lb assist on Gravitron for pullups

7 sets--good form; just not enough strength / endurance with traditional pullups

1: rxd
2-4: 3 weighted PU, 4 BW
5-6: 7 BW

m/ 30/ 6-2/ 245

CFWU x 2 x 10

WOD as rx'ed.

4 rounds. Pull-Ups were the limiting factor. First two rounds were good reps, last two rounds had a slight jump assist and a controlled negative.