Ouch!

I am positively excited about abusing myself with this and all the other workouts they throw at us.

HEAD OVER THE BAR!! C'mon!

oh dayum!

how does coach know what muscles are already screaming and make it worse? Oh well this will be new and fun

Maybe he decided we needed additional shoulder work based on some of the press weights from today's Total (I'm guilty, I freely admit!).

That workout sucked bad!

I'm looking forward to seeing what my time is at sea level. It was great seeing you at the seminar Jon. Good job on the workout bro, we were on each other's heels the whole time!

Thanks for the opera music, Dave. It added to the misery. I owe you one.

No joke...I pulled my pullup bar out of the wall today...no chance of it getting fixed before tomorrow...any ideas for subs?

Need help. I'm ready to get back into pullups after injuring my rotator cuff about 6 weeks ago.

Any suggestions about how to slowly get back into CF???

Holy cow! That looks bad.

Thanks for the shout Pat. You are the man. Remind me not to do pullups on bars like that ever again... my hands still haven't healed 3 weeks later.

Thanks for the shout Pat. You are the man. Remind me not to do pullups on bars like that ever again... my hands still haven't healed 3 weeks later.

I feel bad for you guys the bar being so close to the wall made you lose form. Get that there chin..UP!

ooooo, good workout. that's at the CO state police training center/CF cert. altitude is good fer ya ;)

37 yom - 186 lbs

5 rounds 18:27

wallball as rx'd - 12 lb ball

PU x 10/rd - all sets broken

what does "foot target" mean?

12:08 as rx'd

didn't have it today, holidays for one week now!

Any suggestions for a substitution for the wall ball shots when you don;t have a wall ball available...thanks.

Foot means 12inches.

11min 56sec, did underhand grip pull-ups though, does it still count??

CFWU X 3 (No pu, subbed pushu)
14:01

Brand X scaled down version
4 rnds for time
DB thrusters 15# X 15
Pull Ups (dead hang and jumping) X 15
13:23

Total time 27:24

166 bwt m 26yo

as rx'd with a 10kg ball

14.11

bloody chin ups killed me. all broken. rubbish today

3 Rounds w/20# WB and Blue Band Assisted PUs.

Mild headache due to tension in neck during PUs, but manageable. Massage scheduled for this afternoon - yippie!

Time: 13:40
Age: 29
BW: 160

Mike, use Thrusters @ desired weight instead of wall balls. That should be a good sub.

200lb/66"/38yom

39.04 as rx'd, finally made a 20lb ball with the basketball and sand trick-worked awesome.

Great job John and Pat!

Subbed 45# barbell thrusters for wallballs. Pullups crushed me.

time: 31:30

As Rx'd
Time: 17:22

In the newest James Bond movie "Casino Royale," was that Parkour that they were doing during the chase scene at the beginning of the movie?

45:00 minutes

Same substitute as #26. It's officially my second day on CF i'm so glad :)

WU
.5 mi. walk on treadmill
WOD
22:12
subbed wall ball throws w/ 40# BB thrusters
partitioned PU by 10/10/10

Yea, the dude getting chased was doing some mean parkour. James wasn't really doing that much. District B13 is a sweet movie for some parkour action as well. Gonna have to crossfit total, then do today's WOD, couldn't make it yesterday. I expect my total to go down about 100 lbs, cause my legs are annihilated, even though I took 2 rest days. LAME!

Some Frenchies doing Parkour:

http://www.current.tv/pods/undercurrent/PD05675

45 / 179

as rx'd

32:16 tough everywhere for me. first time doing wallball shots.

This was a killer. Subbed 20 kg thrusters.

Time: 45 min

First round I did 10 + 4 x 5 pu:s, second and third 6 x 5, at the end of round 5 I was down to doing 1:s...

Still, I'm amazed I got through all pull-ups. Good workout.

Subbed 20lb Db thrusters for wall ball

25:49

21:41 using 2x20# db thrusters for wall ball shots, otherwise as prescribed. Last time took me 4 minutes longer and I used a mix of jumpers and regular pullups. I love seeing the progress!

The guy getting chased in Casino Royale is Sebastien Foucan, him and David Bell (District B13) pretty much invented Parkour.

26yoM
68kg
5'9"

as rx'd

14.53

Used 25# ball 10' target (need to get a 20# ball)
Pullups kipped (only cost me 1 callous today)
46yom 160#
18:52
rd1 wb :52 pullup 1:19
rd2 1:47 1:57
rd3 2:05 2:07
rd4 2:14 2:37
rd5 2:08 1:42

23/m/160
subbed 50# barbell thrusters for wallballs, otherwise as rx'd

30:31
brutal

163lbs
23 YRS-M

WOD, did sets of 20 pulll-up instead of 30 per round.

20:34

Does the fact that it's 136 out today here in Afghanistan give me any slack?....Not so much...

It hurts so good!

M/33/85kg

2 rounds of:
40 kg OH-Squat
40 kg Hang-Power Clean
20 kg Weighted Pull-Ups
+ 3 rounds of:
40 kg OH-Squat
40 kg Hang-Power Clean
Pull-Ups 15 reps

time 17:30

Only enough time for three rounds.
No 20#MB
30# DB Thrusters
30 Pull ups
x 3
24:20

31 yom 183lbs
Sub'ed thrusters with 45lb bar.
Time: 18:39

About twenty minutes.

25:40. Brutal. Ran out of gas this morning.

44/176

As rx'ed: 22:46

26M/145

CFWU x 3 -pullups

subbed barbell thrusters for wall ball. Nothing like Crossfit to make me feel like a pathetic pile of jello.

22:45

136 degrees??? That sounds a little melodramatic. What the hell were you doing? Trying to do pullups behind the exhaust of a running M1A2 tank? Perhaps doing pullups in the back of a Bradley while on a screen line for six hours?

Hot, tired, bored, hands hurt, losing motivation, no orders....attack.

3, 2, 1, go.

3 rounds in 21:29.

1st week for crossfit. Only completed 3 rounds.
25 pullups - 25 ball wall tosses (12 lb).
20 p.u. - 25 ball walls
20 p.u. - 25 ball walls

11 minutes. Is it ok if my puulups turn into almost a jump at the end of sets..???

32/m/6'/195

36/M/64kg

Did a chubby "Fran"

21-15-9 reps for time of

45kg Thrusters
20kg Weighted Chinups(no kip)

16:28

bw 70kg

run to gym (6:06), mobilization, cfwux1 - pu

25 x 17.5kg thrusters
15 pullups (kip)

5 rounds in 19:24

First 50 pull-ups unassisted, rest jumping...subbed 20lb thrusters for wall-balls.

32:33

#51 - Yes, finishing with jumping pullups is acceptable, a good way to break down the muscle past failure as well as keep metcon going.

28/F/105#

class at CFS

10-9-8-7-6-5-4-3-2-1:

kb swings, 16kg
~100m sprint
HSPU, toes on bleachers
~100m sprint

time: 10:30

will make up this WOD next week.

Ran out of time (have to take inlaws to airport)...so 3 rounds at 13 minute mark.

I'm going to do a food journal again, I don't think I am eating right, just no energy anymore...

33yom, 66", 155#

as rx'd

16:44

Wall balls unbroken, PU broken, but completed. I finally weighed the ball I had been using and it was 25#, so I found one the right weight. It made a big difference in better form and less broken sets.

ass kicker. I got in 4-rounds. I had nothing left for round 5.

18:36.

Thanks Coach.

Row 1000 meters
CFWUx2

21:24 (as RX'ed)

Easy row 5 minutes
Stretching
CFWUx3 (weight assisted pull-ups)

Hamstring injury, so subbed 45 lb shoulder press for Wallball shots
23:57

28/M/185
CFWUx3 minus pull-ups

28:22
The combo. of scotch last night and the humidity today almost killed me. Serves me right. Damn Johnnie Walker.

K-
25 wall balls- Used a 26 lb wallball for rounds 1 & 2, then 8 lb ball for rounds 3 - 5, 7 1/2 ft target, that's as high as I could toss it, broken in all rounds
30 Jumping Pullups (different grips, broken rounds 3-5)
5 rounds

Time-24:42

Followed by 2 hours of digging and planting. My hamstrings are toasted now.

N-
25 wall balls- Used an 8 lb ball, 7 1/2 ft target, that's as high as she could toss it too
30 Jumping Pullups (different grips)
5 rounds

Time- 23:15

Kate

24:26

age 17 bw 165

~18:59 as rx'd

*knocked out 28 pullups in a row in first round!

sub'd 5 rounds of:
5 kg ball
CF jumping pull up's

11:48 (i'm whipped)

22:29 as rx'ed. No priors on this one. Great WOD. Thanks, Coach! BW:168 Y/A:58

M/33/85kg

I forgot! OH-Squats, HSC and Weighted PU's was 10 reps. I'm a bit confused today, I'm afraid.

14:22
Pull-ups killed me today.
Done on tree branch. (Had to jump about a foot to it each attempt)
Ripped hands open pretty good.
Great Workout!!

Great workout. Killed me.

38/M/185

Subbed 15lb ball (heaviest one at the gym)
18:32

More better faster

HEAD OVER THE BAR. Not to go all Gym Jones here, but seriously folks, it doesn't count unless its full ROM. Disappointing video. Terrible, terrible form. Unacceptable.

26 Years old, male, 176.5 lbs today

15 lbs ball, wall balls unbroken
about 50 pullups dead hang, the rest jumping

16 min, 36 secs

I went way too hard the other day on the OHS workout...peer pressure to continue for 30 min instead of 20. Damn you self esteem. I am good to raise my arms directly overhead but when I put my arms into the OHS position (bar over the ears, my left shoulder hurts). I think it might be a left over from an old intoxication injury. May have to take it easy on all overhead work.

Got two more friends to drink the kool aid...uh oh!!

41yom / 149

CFWU x3 x15 (-PU, Dips)
WOD - Subbed 40# Thruster for wall ball

Time - 20:15

Was expecting to struggle on Thrusters and be strong on PUs but the complete opposite happened. Really had to break up pullups and took too much rest time between breaks.

180# 26 yoa
subbed 105# pulldown for pu's, still have elbow problem. 15# med ball throw straight up (no 20# ball, and no place to throw off a wall)

26:08

age 41
bwt 215#
time-27:16
pullups kipping w/ sets broken.
Departmental PT this morning-
1.5 mile run: 11:40
80 pushups
49 situps

18:57 as rx'd

Shoulder press 10x1

80/95/110/115/120/125/130/135/140/145(f)

285#/43 yom

A day behind

"Xfit Total"

BS@ 455#
SP@ 240#
DL@ 475#

Total=1170#

9:55 as rx'd

Pull-ups still my weak point.

24:40 as Rx'd. Ripped calluses cause of the bar I had access to. Hands hurt.

subbed 20lbs DB thrusters for wall ball.

time: 20:48.

AFT, tell me that's a typo. you meant 19:55. right? right??

21:40 as rx'd

21:40 as rx'd

21:01 subbed 50 lbs Db. thursters or wall balls

M/26/197

17:00

1st Round as rx'd
2nd and third mostly jumping PU's

21:45 as rx;d
subbed 45# bar for wall ball.

Had to use a 10lb ball, that's all the gym has.
All pullups broken, but I did all 150 of them.

Quite a return to Crossfit.

I have had questionable participation for about 2 months, and boy did it show today.

36:00 as rx'd

but now I am back on.

Workout#1- 2 hours grappling

Break- train a client

Workout#2- ROM's
WOD :16::55

John & Pat, you guys are animals. This sucked at Sea level, let alone in Colorado. I feel your pain w/that PU bar and kipping.

Get some, Go again!

47/M/153/715

Too many wall balls last couple of days so went to the CFSD archive and went solo on a team work-out.
For time, 30 reps each:
20" Box Jump
35# DB swing
Burpee
GHD Sit-up
Row (calories)
Double-unders
Push-press (45#bar)

17:33

Seems I'm on a little met-con run...

Kegger--240# Shoulder Press...Yowza

26:56 w/ 25# ball
otherwise as rx'd

36M/72"/215
CFWU X 2 (minus Pull ups)
Sub'd 45lb Barbell thrusters
Still don't have the rhythm for kips. Bull in a china shop so dead hangs...Final rounds were 4-5 pull ups at a time for the 30!!
30:33

Ian 22:56 4 rds

Ward 23:35

28/M/5-10/160

subbed 20# thrusters for wall balls.
27:42
Good health to all.

Howdy Lke from Miami Beach, no x-fit site here.

21:29

2:45 first set, but then the sucking wind began.

26yom, 175#

18:56 as Rx'd

Roy : 49:25
Alex : 25.25

Subbed 45# thrusters , the rest as rx'ed :)

damn those thrusters are a b**** :P

M/35/5'8"/157

CFWU (no dips or P/Us)

Subbed 20# DB thrusters for wallball; scaled back to jumping P/Us for last two rounds.

32:00

Warm down: Puked.

50/200

15:23 Wall shots unbroken, pull-ups, 1st set unbroken, last four sets split 15-10-5.

bwt:148 cfwux3
30x 7kg (15.4lb) Wallball shots
30x Pullups
21:53

28/f/154#, taking it easy this week

CFWU x 2 minus pull-ups. I managed 2 unassisted bar dips to full depth.

Brand X puppy mod - 4 rounds for time of 15 8# DB thrusters (sub for wall ball), 15 beginner pull-ups

10:00 limited by the pull-ups. For some reason they were super weak today, and I felt strange discomfort (probably fatigue) in my forearm extensors. DB thrusters felt pretty good.

Finished with overhead DB holds for shoulder and forearm stability.

As rx'd 14:15

3x8/8 52# kb jerks

5 minute rest.

WOD: 13:56. 25# sandbag "wall ball" to 8' apartment ceiling, kipping pullups.

wall balls arrive next week, did 25lb thrusters instead

20:19

54:00 Sub DB Thusters, 20 lb each

1 hr surfing in AM
CFWUx3 (-PU)
15 lb ball otherwise As Rx'd
15:16
Felt nauseous for an hour or so after. Just when I think 100 or 120 pullups is a lot for one workout, along comes 150. Yikes!

Should the pullups be strict or kips?

Used kips, only had a 10lb ball.

25 mins.

22:45, did pullups on rings and garage rafters. Damn

I used a tree outside. Bloody hole where callus used to be. Great time.

holy poop.
My friend and I scaled it down to 15WB/15KPU

mine: 12:00 flat
friend: 12:26

I almost met pukie on this one a couple times.

3 rds in 20:43

Saturday AM At Brand X

We did the 10 rounds of Deadlifts and Push ups as partner workout.

Each partner does 10 rounds Or as much as they can in 20 minutes with the other partner giving coaching tips and counting. Then they switch.

Big Dawgs
15 deadlift, 135# / 105#
15 push ups

Pack and Puppies used dbs or KB's for deadlifts.

Woo boy. What a trip! I now have a beautiful 1/2" wide POPPED blister on my right palm. I should've taken a page from the video and used tape. Live n' learn, right?

28:26.34

Letting an elbow injury recover so I can do kipping pullups at the upcoming CF cert in Vancouver.
approximately 60 minute fartlek style bike ride followed by max rep push ups 3 sets with 60 seconds rest 35/15/20

Interesting that awhile back T-Nation was trash talking CrossFit and today I read an article on their website about real world fat loss and many of the exercises are similar to CF. The front squat push press combo is certainly not as dramatic as a thruster.

To Josh #114:

I wish I would have learned about the tape before hand as well, unfortunately for me I tore the skin (palms and caluses) about midway through the work out, then taped up.

30/M/200

Bike to gym

CFWU x 1

5 rounds of
45# bb thruster, 25 reps
30 pullups

Approx. 23:30

CFWU x 1

Stopwatch broken. Thought I would need a calendar to time 150 pullups.

19:27
only did 20 PU instead of 30
subbed wall ball with barbell thrusters with 20s

subbed 40lb thrusters for wall ball

48 mins

30/m/155

I hit the wall in the middle of the 4th round. This made me familiar with people talking about puking. I was suprised. I warmed up also. 170 pull ups in a day is a new record for me. Now excuse me while I throw up and die.

26:45

Steve
40lb db thrusters
40lb assist pu
19:45

Closest I've come yet to meeting Pukie.

approx 25 min,

had to subsitute rocks for medicine ball,

no bar so had to use building overhang for pull ups.

time: 37:34

this one kicked my butt.
bwt 240 age 31

doubled up the cft + today's WOD for today since i missed wednesday and yesterday due to travel for work. sold out to the total so i had to tone this one down a bit and combine it with wednesdays' wod to an extent.

3 rds for time
30 thrusters (45lb bar)
20 PU
400m run

19:18

total up to 825 from 725, partially because i bought 300lbs more in plates and partially just new PR's in everything. feels good.

thanks Coach...

14:28

Ripped my hands up, again. Maybe Coach will lay off the pullups at some point so they can grow back. Probably not though.

subbed 45lb thrusters for wallball. 4th and 5th round pull ups were jumped.

21:50

Keep em coming!

ended up doing jumping pu after 2nd round
15:43

CFWU x3
CF Total

BS 165 (PR)
SP 80 PR
DL 205 (new PR as of last week)
= 450 (+30)
(May 9 was 420)

Can't wait to try todays WOD. Looks yummy :)
Will make it up next week.

Erin

Bwt:162
80 off assisted first 2rds
90 off the last 3
:34::29

d - 29m/175

18:58 (sub'd 20# db thrusters)

j - 33f/125

18:53 (10# wall ball)

35/175

19:47 w/ a 18lbs med. ball

wallballs (20 lbs.)
pullups (scaled)
1=3:30 - 20 pullups
2=3:41 - 21 pullups
3=5:38 - 21 pullups
4=6:13 - 21 pullups
5=5:19 - 20 pullups = 24:23

27/m/152#

28:32

Sub'd 10# ball for wall shots and 15 straight pu, still learning movements. Can't get the kip right.

CPAT for warm up - did well and passed. Thanks CF!

Hour later: As RX'd 22:02
Broken PU sets and jumping towards the end of the PU sets.

CFT=820
BS=315
SP=160
DL=345
MU 10 in-a-row

I did the Rowing and Wall ball workout from earlier in the week:

3 rounds
Row 500M
50 Wall ball

18:25 with a 14# ball to an 8' target.

20:00 as Rxd

Modified. I did 25 lb Robinson invented plate tosses instead of wall ball shots. Cut pull up in half due to time. 14:48.

Used 2x20# db for thrusters instead of WB. 19:20. I am pleased with this time because a) I am on the road for work and road workout are always lousy; b) I spent all day schlepping around a convention center with a heavy backpack; and c) I ripped a callus open on my hand and started bleeding in the middle of the workout.

Now I feel sort of messed up.

Tariq

3 rounds using 10 lb ball and negative pull-ups

25:30

39/m/190#

Good grief...

Don't have a medicine ball yet so I decided to do the thrusters. Took the advice of doubling the weight to 40lbs. That didn't work... scaled back down to 20.

Misread the Rx as 30 pull-ups overall. After reading other's comments realized it was actually 150. I was able to do the first set unassisted with breaks. All the other sets I used weight assistance on the machine.

5 rounds of 20# bb thruster, 25 reps
1 round of pu, 30 reps (broken) at bw.
1 round of pu, 30 reps (broken) at 150#s
3 rounds of pu, 30 reps (broken) at 90#s
38 minutes

God help me tomorrow.

28 yom, 185 lbs

Subbed 40 lb thrusters for Wall Ball

22:49

After a 4 mile run in 28:40

subbed thrusters for wall ball

19:48

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

18:30

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Age 51/BW 240#
subbed 55# thrusters for wall ball, jumping pullups for most of the round, this one sucks in a good way. 27:20 the transition from wall ball or thrusters to pullups always kills.

22/195

Subbed 45lb dumbell for wall balls. Did about 20 kipping pull-ups and then had to sub jumping for all the rest of them.

Are anyone else's legs still really sore from the sprints? My quads are still toasted.

30:55

bw: 110

19:24 10# WB/ Jumping Kip PU

Ach Du Scheisse!

32:45

Wall Balls - No problemo. Pull-ups - Muy problemo. Kipped most of them, but had to do the majority them in sets of 5.

Back is super-aggravated, so had to do an upper-body only WOD
In 20 min, reps of 25# weighted chins, alternated with 25# weighted dips.

50 chins, 51 dips

CFWU X 3
WOD
19:43

56/M/195 24:26

46/F/125 26:30

36/m/167.5/5'4"

I thought i did pretty good til I saw some of the other times. Great job everybody! Pull-ups got me toward the end. As rx'd: 22:57.

49/m/172/5'10"
as rxd 26:30 (broken sets on PU's.)

as Rx'd- 22:44

still recovering from evil bug

Subbed dips for pullups...pulled my bar off the wall yesterday during warm-up..school custodians haven't noticed yet and fixed it :)

15 flat...wifey did it in 16:22

17:44

23M 6' 165

20:25

As Rx'd:

11:49

As Rx'd:

15:38

As Rx'd:

15:38

Used 6lb. med ball

Weight assist pull-ups with 40lbs. first round and next 4 at 55lbs.

Time:

13:27

Post workout:

1 rep squat: 115
1 rep press: 55, tried for 65 but just missed

18 min 50 sec

pullups on rings could not kip really frustrating when you are breathing hard.

Adc
15.22
as Rxed
20lb Dynamax Wall Ball
Kipping Pull Ups

RT
22.52
as Rxed

27/m/215
pullups done on rings
as rx'd
24:27

as rx'd 22 minutes

Did anyone notice from the archives that Greg A. did this in 9:44? I can't even comprehend that time.

33M / 185# / CF #108 / CFT 825(pr)

makeup from yesterday...
CrossFit To+al:
Squat- 285
Press- 155
Deadlift- 385(pr)
Total- 825(pr)

then...
Five rounds for time of:
25 Wallball shots, 24 pound ball - 10 foot target
30 Pull-ups

00:33::50

M/48/5'10"/174

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

19:22

28/m/205#
12 pound ball and after the first 20 pull ups i had to go to jumping pull ups...

5 rounds of 25 wall ball shots and 30 pull ups:

25:01

previous wod, 405 squat, 415 deadlift, 170 shoulder press

my hat is off to the animals that acutally do this stuff with out scaling.

M-28-169

Did 15 pullups and 15 jumping pullups for each 30 pullup round.

Only had 12lb. medicine ball

TIME: 19:24

Similar to post 170
mixed kipping with jumping pullups
19.5minutes

I finally got the kipping PU down!! I did the first 3 sets completely on my own. Then my callus ripped so I went to the assisted machine.

First 3 sets as rxed
Last 2 used assisted PU machine , but otherwise as Rxed.

embarrasing time of: 45:43

As rx'd:

24:40

23/m/177lbs/6'1"

As rx'd:
25:34

M/31/193

CFWUx2 (added in a bunch of 50kg hang power snatches)

WOD: subbed 20# db thrusters for wallball
got into the rythm with the thrusters, but the pulls broke down to 5's in the last round.
18 min on a wall clock

Age 35
BW 145#

As rx'd:

14:45

45M/235#

As rx'd 29:45

As Rx'd: 20:18

CFWUx1
BWUx1
WOD rx'd 24:18
Snatch practice 95lbs 2x10

12# wall balls
50 jumping pullups
4 rounds

25:20

Scaled to 20 pullups. Grip failed after second round, so I used wrist straps.

25:30

37:45

Subbed 20-lb dumbbell thrusters for wall-ball shots.

Was shooting for 30:00. Predicatably, pull-ups were my downfall. All pull-up sets were broken. On the plus side, I've finally started to get a feel for kipping.

scaled to 12# wallball shots
26:50

Jeff-13:30

21:05
split pull-ups
15+15
10+10+10
10+10+10
10+10+6+4
7+7+7+7+2

Uh oh, there's another Sarah now! Welcome!

BW 128

as rx'd 26:34; those 20# wallballs are getting easier but still quite challenging, more from a standpoint of controlling the ball (which seems huge to me) than actually heaving it into the air.

34/M/180

Still trying to catch up. Tomorrow should be a rest but it will be dips and pull-ups for me.

Subbed 45lbs trusters for wall ball. The gym I us doesn't any heavy med balls.

WOD 28:35 min

That was just as miserable today as it was in 2005. BW=150.

19:20

-D.

As Rx'd
N: 16:16
J: 13:53

Used 15lb ball

Alternated PUs and CUs

20:45

12:50 as rx'd

37/M/180

Subbed 45lb thrusters for wall ball.

Only 3 rounds.

11:20

CFWU x 3

Had to pitch today so I decided not to do this WOD.

Age: 37
B.W: 157
CFWU X 3 of 15
WOD: 14:07 as rx'd

24/M/150

Subbed 20 lbs ball to 12 lbs ball due to availability.

Subbed 20 pullups for rounds 1-3, 15 pullups 4-5

30 minutes

M/30/6'/180

Subbed 40lb dumbbell Thrusters (20lb each hand)

34 min

Wow! I'm using my rest day on Sunday. I'm exhausted.

Five rounds:
20# db thrusters x25
30 pull ups
27:50
I was dragging after a rough weekend.

M/21/5'11"/165

Subbed 35# barbell thrusters for 25# Wallball

1: 6 mins (52# pull-up assist)
2: 9 mins (64# pull-up assist)
3: 10 mins (76# pull-up assist)
4: 10 mins (76# pull-up assist)
5: 8 mins (88# pull-up assist)
43:00 total, lots of break + assistance

With modification of 20 pull ups vs 30 and 30lb thruster vs. wallball

18:04

145lbs/30yoa

subbed 20lb DB thrusters x 25 for wall ball

Time: 19:02

m 34 bw 157

I've been losing body fat like it's going out of style.

Done at 86 NYSC after stretch and yoga class

minuus 2 minutes for travel time. Done with 14 lb ball (biggest they had)

As rx, 22:53 net time. Wallball unbroken. Last round of pullups damn near killed me. Much room for improvement on this one.

15:33 as rxd

M/37/175

That was rough.

20:45

Subbed 20# (each) DB thrusters and a fair number of jumping pullups. This will hurt for a while...

substituted 15 pd. med ball, 13 foot target
all pullups and curlups, no kips

M/200 lb/19

28:05

46 yo
5'10"
193

cfwu x 3(pu for pull ups)

as rx'd
only had 12lb ball

18:45

14:58

sub'd 20# DB thrusters for wall ball...worked on getting down to a target and not winking

Thrusters broken in two (~17/8) after first set and all PU broken...the very last few were an ugly race against the clock because I wanted to beat 15. Round 1 was 1:40.

Almost 4 minutes faster than 2 years ago...

15:20

subbed 10# ball
Jumping PU

Even though the PU were Jumping this was tough

CFWU x 3
Workout as Rx'ed With 12 pound ball(heaviest)
14:58

26:53 subbing 45# thrusters for wall ballls.

I used a 45 pound barbell for thrusters and all pullup sets were broken.

24:14

bw 170

Charity
Sub'd 16# WBS to more of a 9' target
15:45

25/bw 200

as rx'd 28:46
used 12 pound wallball

M/32/170

Sub 40lb db thrusters

24:24

22.15
as rxed

20 min

M 33/170

sub'd 40lb thrusters and pushups
(gym was too busy to occupy pull up bars, boo!)

13:24
all sets broken, but not by much
this was tougher than i thought it would be

28/F/105#

12# wall ball
kipping pull-ups

19:53

ripped both hands.

p.s. Charity! Great job! :-)

cfwux3(-pullups)
as rx'd
26:24
brutal and lost 2 major callouses

#########################33

Sub'd #20s for wallball
Kipping PUs

28.50

30/m/5'11"/180

Subbed 15# medicine ball (largest they have at my gym)

25:30

My God, my hands are ALL blistered up. Tomorrow's 120 pull-ups are going to suck... Might have to sub weighted pull-ups and dips to keep the numbers lower.

As rx'd 23:06

45/145
Still behind a couple days.

15lb ball to a 9' wall/ceiling
pullups sets of 15x2 the rest were 10's

27:20

sub'd 15# db thrusters for wall ball
19:20

27m/200#

did 2 rounds of 25 wallballs 15# ball/30 pullups
then 3 rounds of 20 wallballs/15 pullups

37yr old m 5-9 185
as Rx'd 15:35

13:37

19:13 as RX'ed
2:25
4:36
4:15
4:14
3:40

Five rounds for time of:
25 Wallball shots, 8 kg. ball - 10 foot target
30 Pull-ups

28:35

19:05 w/ 25 pullups in b/t wall balls...

as rx'd
15:34

M 34 68/190 CFT 765

Had to stop with 10 WB shots left
and 30 pull-ups when I noticed all the
skin missing off the palm of both my
hands. Not sure how to train for that.

19:37

18:05

Used a 10# medicin ball for wall-balls (heaviest we have in our gym).

3 CFWU 15

ball = 5kg, threw it higher to make it harder
pull ups - first 90 weight assisted at 70 lbs, last 60 were jumping

~30 minutes

CFWUx3

WOD as Rx'd

Tried to step it up today. Halfway through the third set of wallballs, I saw a great fireworks display in the gym. Just for me! Sucked it up and pushed on--got back to speed again on the fourth set. Too bad--had a pretty good time going.

28:05

As rx'd, on 6/5.
18:00 even.

Since I did 30 MU's yesterday, pullups were just awful. Finished with 10 x GHD/BE/OHS x 2 and then a few rack jerks with the bar.
Rd 1 - 2:44
Rds 2-4 - 11:40
Rd 5 - 3:35
Ooof.

5 rounds for time of

25 wallball, 20lb 10'
15 pull-ups (1/2 RX)

17:28

Really happy with wallball, accuracy much improved which saw a big increase in cycle rate. Helped make up time for my pull-ups.

Cheers, kempie

16yrs/155lbs/5'8

i did 45# bb thrusters and all those sets of 25 were unbroken, now for the pullups.....
round1: 6 sets of 5 cycled doing overhand, mixed grips, and chins
rounds2-5: brought it down to 4 sets of 5 and did overhand, mixed grip, opposite mixed grip, chins.

final time was 39:59 (wanted to beat 40mins lol)
i just couldnt do that many pullups and had to rest a lot

my own warmup
subbbed 35 lb kb thrusters
mostly partials for the pus in the interest of time, did the bottom half

28 minutes

31 M - 195lbs

subbed jumping pus after the first round
12lb medicine ball

15:17

21 y/o male 206#

25 wall balls
30 pullups

for 5 rounds

time of 18:30

wow, 4 days off for travel and a wedding take their toll.
31 yom, 186#, 5'8"
subbed jumping pull ups w/ bar 6" above max standing reach and used a 10# ball
13:54

35y/o M 150lb

subbed thrusters 45lb barbell for wall balls
kipping pullups

28 minutes

4kg med. ball to 12-15', jumping pullups
3:19,3:39,3:56,4:20,3:47
19:04 total

37/M/195--Syracuse NY
As Rx'd: 18:26
Of course, mine were at sea level...
(WB homemade, 23#)
3x10 knees-elbows
3x6 Windshield wipers (from hang)

41/M
140 lbs

As Rx'd, 34 minutes.

2 days later and I'm SORE!

Modified: 25(25lb Thrusters)+ 30 (Body Weight Pull-ups)X5 for time.

18:33

15 wball 15 pull ups
3 rounds
8.30

sub 45 lb thrusters
jumping pullups

19:15

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3 - subbed in 15/60 double unders.

WOD - 5 rounds: 15# wallball x25, jumping pu x30

Total - 19:19

Interesting work-out.

cfwux1
15 lb ball, otherwise as prescribed
18:11

41/163
sub'd 3 full court suicides for 400m
19.48

17:54 as rxd

25x 2 20 lb db thrusters
10x pullup

5 sets in 33 minutes

CFw/u minus pullups.
Subbed Oly bar thrusters for wall ball shots.
Half kipping and half jumping pullups.

25:58

thanks Coach and Lauren.

16:38

Used 20lbs ball, but had no wall to hit so probably only threw it 6 feet in the air.

Age 35
BW 181

CFWU * 2, light on the pullups.

38:04 as Rx'ed, all pullups from dead hang.

20lb db thrusters
mostly negatives or jpu's
about 27 minutes

21:45
subbed 45# bar thrusters for wall ball

PM Workout
Wow - 24:25 - pull ups slowed down workout

Scaled - 15lb ball (heavyiest available)x 30 reps
PU's = 30, 30, 30, 20, 20

Ripped through wall ball - PU's were broken and slow, and ugly towards the end - should have went to jumping

Also - AM workout - from CFSC
Run 800m
SDHP (95Lbs) 21,18,15,12,9,6,3
KB swing 3,6,9,12,15,18,21
interchanging ea set nonstop
Run 800m

M 31/205/6'

On rings.

No time. Had a medical run half way through. Came back and finished in 34:30, including the medical.

Better luck next time.

sub'd 45# thrusters for wallball shots
jumping pull-ups for sets 3-5

21:42

27:37

first 76 pullups kipping
rest jumping

New Gym that I joined has a 20# ball!!!
First time I didn't have to sub 40# dumbell thrusters.

This one had me crying mamma.
Did 4 rounds in about 25 minutes.
PU's on Gravitron with a start of the minimum help which increased by round 3 when failure hit.

subbed:
5 rounds of
20 wall ball shots
10 pull ups

14.35

6'2"
185
31

only had a 12 lb ball, so threw it a bit higher

everything else as rx'd

15:58

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

26:15

070602 at 0800 070620
CFWU 15x3 (PU 5x3, HSPU 10x3)
WOD: 5 rds for t of 25xWB (20#), 30 PUs
Mod to 5rds for t of 25xWB (6kg), 30PUs
t=21:38 (last 30x3 PUs were jumping PUs due to time)

27:14
-All Wall Ball shots as Rx'd (form was ok...but got a little sloppy toward the end)
-Pull-up progression from dead-hang/kip/jumping/Gravitron(Sets 1/2 = 80lbs. Sets 3/4/5 = 100lbs.)

did on 070806

CFWU x2
18:55

Ran 2 miles

m/ 30/ 6-2/ 245

WOD modified as follows:
5 Rounds for time of:
- 25 DB Thrusters with 20 lbs B's
- 30 Jumping Pull-Ups

Time: 24:10