Yeah Boy, I'm stoked but whats a good sub for rope climb?

ugh oh.

Well I was thinking the Filthy Fifty again but I'll take the Twisted Twelve? I'm gonna be looking at the white board every 10 seconds to remember my reps. Thank god I went easy on the rope climbs today...

Amazing WORK!

Fire-Breathers all 4

day 2 of crossfit looks like its going to be ROUGH. Looks like I'll be looking up lots of substitutions!!!

the workout looks awesome but in order to do it you need some sort of super gym. I gotta buy my own barbell, my gym sucks.

That's our girl, Jolie!

Great job everyone!

Looks like my 2nd day of CrossFit is going to be a rough one! I'm going to have to find a lot of substitutions too. LOL Should be interesting.

Chris Spealer is not only an awesome athlete (bodyweight plus push jerks during the Hopper at the games?!) he's about as genuinely nice a young man as you'd ever want to meet. That entire foursome is a real inspiration.

Great job you guys. It was way motivating to see it done in person.

Haha, it looks like someone put a notebook full of workouts into a shotgun and pulled the trigger

Spealer showin' us how it's done, nice work. That big dude is large, man, he makes me look little.

Sub 15 minutes the goal, there I said it. It's on paper.

They call this one what? The wood chipper?

this one looks like it'll hurt just a tad... da' burn! da' burn!!!

so on the lunges, are these without weight?

Speal = Beast

What is a good sub if you don't own a kettlebell?

What an amazing video

Looks like I was in the company of greatness last weekend. Great job guys. I did that mon morning at HQ and the rope stopped me dead in my tracks, something like 6-7 min. need to get a place where we can hang a rope.
21:20

Holy, this looks so brutal but so fun. I can't wait!

2 pood = 72 lbs YIKES!

Valley Crossfit is on it!

Wow, this should be fun. What do you guys and gals do for a warmup on a day like this when the entrie routine is in the workout?

should we just finish off with 45 pull ups at the end?
2 pood is 72lbs? i'll drop that on my head.

This workout is going to bake cookies. And when I say "bake" I mean "kick", and when I say "cookies" I mean "my butt"!

wtxf!?
(what the crossfit!?)

Holy crap. I'm actually scared to do this one. I probably won't be able to move for a week afterward. The people in the video are amazing.

"it doesn't have to be fun to be fun"

does anyone know the distance of the run in the crossfit games the other day? i want to try to recreate it.

Gotta give props to my man Speal....awesome job. Looking forward to being able to workout with you again.

WTXF?!? is right! those guys and girls in the vid are BEASTS!

Nice Chris... sorry i was to messed up to give you props after the workout. Glad we met this weekend.

Nice Chris... sorry i was to messed up to give you props after the workout. Glad we met this weekend.

On the double-unders, is it incorrect to do a "single under" between each double under? It helps me keep my rhythm.

I am speechless. The effort put forth on that work out makes me sweat just watching them. Way to go guys. Post cert, so I can only imagine the fun they went through during the day -seeing that I had my own experience a few weeks back here in Van.(Thanks Nicole and Annie!!)
Absolutely inspiring.

Nice vid! work out looks like fun. Anyone know subs for ring dips and rope climbing? thanks!

once again i gotta quit watching videos before i crash. spealer was at the golden cert when we were and i realized he was extremely fit but i think its official...he is from a different planet.

This is one of the reasons I got hooked on crossfit.

that guy's like 8 feet tall. yay for the 2 pood kb! seems like you'll need to write this one down. there's no way you'll remember everything.

super stoked for this! what a good substitute for the rope climb?

Ya know I bought my rope some time ago, it's 3/8" x 100', I just have to braid it. I don't have a good place to hang it. Anyone have any ideas?
It might not matter for tomorrow, that's the last exersice and I'll probably be already dead from the rest of the WOD by that time, but I still need an idea of where to put my rope.

What a strong showing by all!
Great job!

Looks good. Off to do it now.

Picking up my kettlebell first.

Any of you guys in the UK want a kettlebell making, contact my friend Karl through his website:
www.ironcurtainpoles.net

He will make you them bespoke to your requirements, and cheaper than buying through official retailers.

Enjoy today's WOD.

Pain is temporary.

How many bar dips to sub for ring dips?

OMG!!! You guys/gals in the vid are freeeaaakin' BEASTS! I would love to try this but do not have access to the wiz-bang setup...hmmmm looks like I get have a moment of creative genius trying to supplement...will report back later.

OMG! You guys/gals in the vid are freeeaaakin' BEASTS! I would love to try this but do not have access to the wiz-bang setup. hmmmm looks like I get have a moment of creative genius trying to supplement. will report back later.

25/72.4Kg/M

19:50.98

And for subs...
box jumps onto a standard bench in a gym - don't know the height
Tuck jumps for double unders
Bar dips versus ring dips (only did 25. I could say I have a cold, but truth is I slacked)
Dumbell swings - 20Kg (45lb) - man my back arched and shoulders dropped. Gonna have to put some serious work into my form on these bad boys
14Kg dumbells (30lbs)

I'd like to know a good sub for rope climb as well.

I am so glad i bowed out of that one! You were right chris it looks brutal. Awesome work! Gotta give a shout out to the Texas crew too. Nice Michael and Carrie.

PatrickD - for all questions regarding the day's WOD you can't go wrong with checking comments for previous outings of the same workout (ie the link next to Compare to) or else checking the FAQ. If after checking these two resources you can't find a viable solution for you then please post whatever questions you still have.

Links below are WS/FS

http://www.crossfit.com/mt-archive2/001214.html

http://www.crossfit.com/cf-info/faq.html

Cheers, kempie

34:55. Subs: 3xnumber of bar dips for the ring dips, 1 pood for the KBSs, 2X30# DBs for HSCs, 2x20# db thrusters for wall ball shots and 45 towel pullups for the rope climbs. Lots of transition time involved at the commercial gym.

M/36/145
That was fun! I looked like I was on a scavenger hunt at the gym with this one... I also got some concerned looks from the peanut gallery.
22:02

I looked on the FAQ for this but how many towel pull ups do you do for one ascent on a rope climb?

#51 Mark B.

15

This one should be called, "No, seriously".

Jon M/28/205 32:32

Zack M/27/193 32:30

Awesome video.
M/34/155
CFWUP x3 with heavy vest
WOD 17:49
Subbed 55# db for KB, 30 wallball with a 12# ball (gotta save up for the Dynamax) and 3 rounds of 15 of jumping towel pull-ups alternating the hand position every 5 pu.
. . . And I'm spent.
Great WOD!

M/48/5'10"/175

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB 20 Tuck Jumps
25 Ring dips SUB 45 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 75 pound dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells SUB 45 pound barbell
25 Back extensions
30 Wall ball shots, 20 pound ball SUB 30 45 pound Thrusters
3 Rope climb ascents SUB 45 Towel Pull-ups

Time: 26:10

Lessons Learned:
(1) I hate Double Unders!!!
(2) Go to Gym when it's not so crowed. I think I added ten mins just waiting for spece to do exercises.

27 mins

Sub'd 135lb push press for wall ball

I couldnt find this on the FAQ. Is there a sub for GHD situps? Or some way to use a swiss ball as a sub?

41/168

Subbed:
Tuck jumps for double unders
70 lb. dumbell for Kettlebell
45 towel pullups for rope climb

Time: 24:48

Ok, after seeing this workout posted I have no desire to sit at work all day! This looks like a real grinder. Paging mr. pukie.

I think this needs an official name. So we can refer to it with fear and loathing.

How about "Rotundra".

reg dips for ring dips
55 lb dumbbell for kettlebell
thrusters for wall ball
pullups for rope climbs

14:50

WU
.5 mi. walk on treadmill and stretch
PU/Thrusters/ring dips
WOD
subbed double unders w/ JKT
subbed rope w/ 45 twohanded on 1 ring PU
24:50

#56 Midnitemonster, why do you need a sub for GHD sit ups? Wouldn't a sub be..... sit-ups? V-sit-ups hurt pretty good though. Look 'em up.

#58 I suggest the Dirty Dozen or the Twisted Twelve.

Subbed:
mountain climbers for double unders
regular dips for ring dips
30lb kb swing
20lb hang-squat clean
30 push-ups for 3 rope climb ascents
26:01

bw: 189

Ouch! 22:41 with the following subs:

30 x 70# db swing
25 x 45# good mornings
30 x 10# wallball
no rope climbs

I would have been much faster except for all the breaks I took to catch my breath. Funny how that works.

34:46
slightly modded to the facilities:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
75 dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 38.5lbs [17.5 kg]dumbells
25 Back extensions
30 Wall ball shots, 22 pound ball
45 towel pullups

M/38/190

Subbed 55lb dumbbell for kettlebell, 100 bar dips for ring dips and towel pullups for rope.

28:56.

This has been a VERY TOUGH couple of cycles.

More better faster

33:29.7
subbed regular dips for rings as my gym doesnt have any
27.5#DB for KB swings (same as above)
and HSC with 2x22# DB's
also no rope to climb so did 20 pull ups (intended to do 30 but was wasted by this point)
all best
pete

You'll have to write this one down on your hand to remember it during the workout!

Warm up: Row 1000m

24:07
Subs:
KB swings = 35lb DB swings
HSC = 20lb dumbbells
3 rope climbs = 30 towel pull-ups

Was going great until the towel pull-ups. Those took over 5 minutes.

22:28; blue band assist for ring dips and pull-ups at end instead of rope climb.

I looked on the FAQ for this but how many towel pull ups do you do for one ascent on a rope climb?

Nah. Write it down on your forearm. More space and less likely to get rubbed away by pull ups, KB swings, etc. It's like a mini white board. But without the easy erase feature.

missed yesterday and wasn't up for this mornings...so I did yesterday's squats. I scaled way down because I'm still having some back issues. Max was 195.

22:54
had to sub bar dips for ring dips and 10 pullups for each rope climb.

Off to do this workout. Yikes.

As for a name for it, how 'bout "The Acher's Dozen"?

There is no mention of a box jump substitute in the FAQ. Could I just use a staircase or something else around my house for those?

Modified as follows:

Subbed 60 x 35# db swings for 30 @ 2 pood (heaviest db,kb)
Subbed 45 towel pull-ups for rope climbs, brkn into 5's.

Otherwise as rx'd

25:54

Stunning display of athleticism by athletes in the video and Chris Spealer in particular. Can't hope to ever duplicate that performance, but inspirational nonetheless, especially the obvious determination of all four to push through the pain.

#75 Nick C

Use your imagination and anything that's available: a bench, a chair, etc.

32:06

I've got a question. Should I sub so that the workout feels like it's one whole thing and keep the cardio up and fast or would keeping the same weights as prescribe but at a slower pace be better? For example, I could do the 70lb swings (I loaded a tricep bar with weights, heh) but only 5 at a time. Instead, I grabbed two 25 lbs dumbells and swung those.

-Gedo

Thanks for the compliments everyone. I had a great time in Santa Cruz with everyone. Dutch, think I might not do this one today and do some squats instead :)

36/M/65kg

Sub's:
Reg Dips for Ring Dips
24kg DB swings for 32kg KB
11kg Thrusters for 9kg wallball
45 switching towel pullups for 3 rope climbs

otherwise as rx'd

14:15

Hardest was HSC. My legs suck. Anyway a huuuge improvement over last time!

Hey Speal! Awesome!

CFWUx3
Brandx Scale down
20 walking lunges
15 pull ups
35 box jumps (to bench)
15 double unders (tuck jumps)
20 ring dips (60 bar dips)
15 knees to elbows
20 kttlbell swings 1.5pood (50lbs)
20 sit ups
15 hangs cleans 25lbs dbellsx2 (30 lbs dbells x2)
20 back xtensions
20 wall balls (thrusters 2x15lbs dbells)
1 rope ascent (15 towel pull ups)

Approx 29 minutes
Even with the scale down I'm smoked.

Time: 26.07

subbed kettlebell for 20kg dumbell
subbed back extensions for goodmornings #45
subbed HCS dumbels for #45 barbell
subbed rope climbings for 45 towel pull ups

Did not felt wasted at the end but I did had a couple of times in the WOD my whole body felt wasted.

Final conclusion.

I like this kind of WODS.

Keep up the good work and show me the money!!

BW 166
subbed 2X bar dips, tuck jumps, 45 regular pullups for rope climb, 55lb db swing and 12lbs wall ball shot. Time 31 Min

Wow this looks intense. Been reading the site/boards a lot lately, and want to get started. Been lifting regularly for years now and am getting bored of the same movements. Too bad I only got 5 hrs of sleep last night, I guess this will have to wait until tomorrow. Can you scale mid-workout. i.e. If I pick a kettlebell which is too heavy to do the 5th rep, can I scale down?

Subs:
Blue band assisted pu
Tuck jumps
Red band assisted ring dips
knees to as far as I could get them
35lb dp swings
HSC with 20lb dbs
6lb wall ball (all the gym has)
45 towel pu

24:12

28yom/6'4"/217#

32 minutes, which I felt ok about until I found out my wife did it in 22. Ah well. First time on ring dips for me, holy crap. Big thanks to my UW crossfit buddy who's name I've yet to learn for letting me borrow hers.

m/30/180#
subs:
-did all pull-ups on the rings
-did double # single under w/jump rope
-did last 10 dips on bars
-all sit-up were glute-ham su's
-only have a 10# ball so did 60 shots
-did (or tried after all that) muscle-up's for rope climbs
29:29

I don't have any kettlebells or dumbells. What would be a good substitution for the KB swing? I thought about trying something similar with my olympic bar or maybe a 45 lb plate, but it doesn't seem like that would work very well.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
40 Kettlebell swings, 1.5 pood
30 Sit-ups
18 Hang squat cleans, 40 pound dumbells
25 45# Good Mornings
30 Wall ball shots, 20 pound ball
30 Towel Pull-ups

30:00

M/33/85kg

6 rounds for time of:

40kg OH Squat, 10reps (after 3 rounds - 40kg Military press, 10reps)
15kg Weighted Pull-Ups, 10reps

time~10min (the damn mobil went dead on me!!)

23/M/175#

subbed 35lb DB for 2 pood KB swings, 3 sec supermans for BE's, 20lb DB thrusters for wall ball shots, otherwise as rx'd

21:55

ow.

28 yom 225#
subbed 50 bar dips for ring dips
subbed 70 lb dumbbell for 2 pood KB
subbed rope over pull up bar for rope climbs 5:1
otherwise as rx'd
29:02

47/164
26:25. The usual subs. Nice seeing someone in the PAC doing db HSCs when I walked in. The xfit virus spreads.

per post #93, also subbed 45 pull-ups for 3 rope climb ascents

meant post 91, my bad. apparently my cognitive abilities are recovering slower than my heart rate.

41yom 180lbs
Wow! what a medley from hell! I loved it though...

Subs:
Box jumps on 24" (that's just me wanting more)
Tuck Jumps for DU
50xBar Dips for Ring Dips
50lbs Dumbell Swing

Everything else incl reps as Rx'd

Time: 31:12

I heard about a CF Gym in Fredericton NB, Canada opening up soon like in August. I am wondering if anybody posting here knows anything about it. I'd like to know cost, certs, etc. Info?

6'4" 182 lbs

33:49
Sub Kettle ball with 55lb dumbell (couldn't do 75)
Sub rope climb with 45 jumping towel pull ups.

Video WOD = Wow...

Jits and nogi tonight. Will return tomorrow.

wow.

42yr. male /6 foot, 188

bits and pieces of a crossfit warmup.

Subs:
Tuck jumps for Double unders
3:1 dips for ring dips
50# dumbell for 2-pood kettlebell
45 close grip pull-ups for rope climbs

Time: 27:03

M/38/6'1"/215

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB 20 Tuck Jumps
25 Ring dips SUB 45 Dips
20 Knees to elbows SUB 40 Hanging leg-raises
30 Kettlebell swings
30 Sit-ups incline bench
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Time: 40 minutes

2nd workout and I'm sore all over. Finding muscle groups I never knew I had. Close to vomiting today, can't wait until tomorrow!

#101 Harry?

The Fredericton CrossFit gym's being opened by Anthony Bainbridge and Jodi Arbeau. There's a website at http://www.crossfitfredericton.com that shows what they've been doing before the gym's built, and gives contact info.

Today's workout looks ugly. While I'll have to sub a bunch of stuff for lack of equipment, I'll also have to scale more than I'd like. Ah well.

t.

Neil(49)

7.30am

20 min c/v session. 4 min Wave intervals( Bill Phillips Style)

2.00pm

WOD modified to suit gym enviroment and my lack of ability to do some parts of this WOD.

25 walking lunges
20 pull ups
50 step ups 18" box (Knees still a bit iffy)
80 single unders
25 dips
20 knees to elbows( more like shoulders)
30 kettlebell swings 24 kgs
30 sit ups
20 hang power cleans 16 kgs d/bs
25 floor back extensions
30 wall ball shots 10 kgs
15 handle hang pull ups

Time 30.03

Very hard work

Have a good one

Neilfit.

Sub'd 25lb plate for wall ball-seemed not to brite to throw a plate that high but it got done.
Towel pullups for rope.

27:45

completely wiped out--can barely type this message. Very strong koolaid.

23.45 as rx'd except for:
70lb db swings for kb swings
40lb good mornings for back extensions
2x20lb thrusters for wall ball
45 pull-ups for rope climb

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck Jumps
25 Jumping Ring dips
20 Knees to elbows
40 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 45# Good Mornings
30 Wall ball shots, 12 pound ball
30 Ring Rows

32:44

27/m/215
as rx'd
19:01

M/26/178
CFWUx3
WOD as Rx'd: 17.52 (box jumps were on 24" box)

Post: 30 min run and maybe an easy 30 min of spinning.

25 Walking lunge steps
20 Pull-ups
50 Box jumps on a flat bench
40 "Single Unders"
25 Ring dips (I TOTALLY FORGOT TO DO THEM SO ADD A COUPLE MINUTES)
20 Knees to elbows
30 70 Lb. Dumbell swings
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 12 pound ball
30 Alternating lat pulldowns (45 lbs. on each side)

16:15 but I forgot to do dips. Crap, I THOUGHT I had a good time. Great workout. As Ralph Wiggum would say, "I bent my wookie."

Multiple subs:

25 lunges
20 pullups
50 box jumps
20 tuck jumps
75 dips
20 KTE
30 DB swings w/ 40 lbs
30 situps
10 Hang squat cleans w/ 75 lbs barbell (wrist bothering me)
25 back extensions
30 wall ball w/ 20 lbs to 8.5 ft height
15 pullup

21:56.

48 mins

Box jumps: 8 stackers
Dips on p-bars: 10x3
KB swings: 50 lb DB
Wall ball shots: 4 kg
Towel pulls: x30 (jumping)

M/44/168
25 Walking Lunges
20 Pullups
50 Box Jumps (21" Box)
20 Tuck Jumps
25 Ring Dips
20 KTE
50 KB Swings 35#
30 Situps
20 Hang Squat Cleans
25 Back Extensions
30 Wall Balls
30 Pullups

17:23

M/42/165
25 Walking lunge
20 Pull-ups
50 Box jumps, 20 inch box
20 Dble-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, SUB 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 SUB Thrusters 45lbs
45 SUB towel pull-ups
Time: 26:36

BadAssFit Results for tonight:

Hollywood: 25 min 01 sec
Shug Daffer: 27 min 15 sec
The Huss: 22 min 10 sec
Jay: 26 min 06 sec
The Gris: 52 min 47 sec

Pre-Workout: Found smallest member of gym and fed him to largest member of group (i.e. the Gris, which explains his slower time).

Post Workout: Pulled truck with teeth 500 meters for time followed by 3 iron crosses for time.

M/23/180

Subbed 65# dbell swings and 30 towel pullups, otherwise as RX'd

22:51

21:10
25 Walking lunge steps
20 Pull-ups - (parallel grip)
50 Box jumps, 20 inch box
20 Double-unders
25 sub'd assisted dips (90 lbs)
20 Knees to elbows
30 Kettlebell swings - 40 lbs db
30 Sit-ups - anchored (ab mat)
20 Hang squat cleans- 20 lbs dumbells
25 Back extensions
30 Wall ball shots - 12lbs dynamax ball
3 Rope climb ascents 90 inches up

11:12 as rx'd

75 lb DB for swings

Anyone else have a problem with people coming to talk to them while they are doing a WOD for time. Man that is the worst!

25:18

Subbed 30lb dumbell swings with each arm for kb
and 50 dips for ring dips.

Also has anyone else seen those rope pull machines? We just got one in our gym on base. Wanted to know what someone else thought about them.

39/m/178

My scaled version:
26 walking lunge steps (just to be even)
20 pullups (2 actual, 18 negs)
50 bench jumps
20 tuck jumps
25 dips (partial ROM, did pushups in the WU and that always kills my dips)
30 Dumbell swings, 25 lb.
30 situps
25 back extensions
30 DB thrusters, 10 lb.
20 rope pulldowns, 190 lb.

45:05

25 Lunges
20 Pull Ups
50 Box Jumps
25 Ring Dips
20 Knee 2 Elbows
30 KB Swings
30 Sit Ups
20 KB Cleans
30 Wall Shots
Rope - 20 Pull Ups

Total Time 20:04

Wow. It took more time to set up than the actual workout.

Lucked out with the use of a gym that has kettlebells and dynamax balls.

36:45
25 walking lunges
20 pullups, green band assist
50 box jumps, 20 in. box
20 du's
75 bench dips
20 knees to elbows
30 kb swings - 55lb
30 unanchored situps
20 hsc - 25# db's
25 back extensions
30 wall ball - 20lb dynamax ball. my arms felt like they were going to fall right off
45 towel pullups - some jumping, some with the band as assist.

Going to play hockey tonight for the first time since starting CF two months ago - can't wait to see how my endurance holds up!

31yom@185
sub'ed:
-75 regular dips for ring dips
-65# DB swings for 2 pood KB
-Thrusters for Wall Ball
-45 towel pullups for rope climb

Time: 20:46

Age: 37
B.W: 158
wod: as rx'd 24:23 w/ 1 mile warmup run

Man, after the reading the times above I am a little self-conscious. Subbed 50# for kettlebell as my first attempt at them. Bar dips, no rings. That added a lot of time.

49:12

31:25

mods
140# bench press for ring dips
swings with 25kg dumbbell
10kg dumbbell thrusters for wall ball
30 towel pull-ups for rope climb

21:45
sub'd hook grip pull-ups for rope climbs

M/23/230

24:37

More abs subbed for climbing rope - This is the next addition to the home gym outside. All else as RX'd.

13:34 as rx'ed, 75lb db for swings and sit-ups on floor. 19:52 last year so I've very happy with the results.

6'4"/195lbs/34 yoa

This is my first post ever...
A few modifications, but otherwise, I'm glad I survived :)

25 walking lunges
20 pull ups
50x20inch box jumps
20 double unders
25 dips
20 knees to elbows
30x50lb dumbbell swing
30 sit ups
20 hang squat cleans, 30lb dumbbells
25 back extensions
30 wall ball shots
30 jumping towel pull ups

in 26:30...

26:10 rx'd except for rope climb sud 45 pu.
A scaled down version for my son.
12 walking lunges
10 blue band pu
25 box jumps 20"
10 du
12 jumping ring dips
10 knees to chest
15 5lb db swing
15 situps
15 hscl 5lb
12 back ext.
15 wall ball 4lb
15 blue band pu

32/M/72"/163

20:32 as rx'd

2 1pood kb's for hang cleans
sub 30 rope pullups with 1.5 inch thick manila rope hung over pullup bar for 3 rope climbs

Those box jumps totally screwed my DU's. I was planning on 20 straight and couldn't do more than 2 to 4 at a time

32yom/240

as rx'd except subbed 24" box jump, 55lb db swing and 45 ring pull-ups instead of rope climb

time: 39:09

feels good to back to my own gym after a month away from home.

m/33/5'9"/177-[72 days since CF 4th post]

32:26 as rx'xd except sub'ed 45 rope pulls for rope climb.

(i am so embarrased :( )

33M / 187# / WOD #135 / CFT 825

For time:
25 Walking lunge steps (unbroken)
20 Pull-ups (15, 5)
50 Box jumps, 20 inch box (24 inch box, 20, 10, 10, 10)
20 Double-unders (Aerospeed broke, used shorter licorice rope=very broken)
25 Ring dips (5, 5, 5, 5, 5)
20 Knees to elbows (15, 5)
30 Kettlebell swings, 2 pood (70lb DB - 10, 10, 10)
30 Sit-ups (unbroken)
20 Hang squat cleans, 35 pound dumbells (10, 10)
25 Back extensions (20, 5)
30 Wall ball shots, 20 pound ball (24 pound ball - 10, 10, 10)
3 Rope climb ascents (fine, just smoked by this point)

22:57, next time sub 18min

WOW, that was brilliantly painful. I used everything in my garagym except my barbel on this. I had to increase the box jump to 24in and the wallball to 24lb. The box jumps and KB swings were the hardest to recover from. Each on is easily unbroken, but strung together they make a monster. I concur with gaucoin's first name for this one...the "Dirty Dozen"

CFWUX3 (PU and Dips 50%)

Subs as follows:
DipsX50 (wrote it down wrong)
70# DB for kettleball 2 pood X30
45 towel pull ups
12# wall ball X30(heaviest gym has and mine is at home)

Final time for those subs and rest of WOD: 28:55

Great workout! It was tough, but fun. My rings are on the way.

30 yo m 193

Jumping PU, towel pullups, and I think the ball was less than 20...

27:10

FYI, I hate crossfit. :) j/k!!

awesome workout. Can't stop my hands from shaking. Had to use the towel for the climb, (granted couldn't get more than 5 p/u's with it)

31 minutes.

Noticing improvements in my regular pullups though. I've dropped the assist from 110lbs down to 94 and still got the 25 complete.

Cut down the lunges by 5, legs are still a little sore from yesterday's squats.

Talk about feeling like a loser.

I had to cheat on pullups, my box jumps were onto a bench since I didn't have a box, and I STILL only made it to 16 double unders before thinking I was going to die.

On about my 30th box jump I got a SPLITTING headache out of no where... it was weird. It stuck with me till the double unders where I finally just quit.

This was my 2nd Crossfit workout, so I plan on working hard and improving a lot, but I am pretty dissapointed in myself today. Better luck tomorrow.

So yea...

25 Walking lunge steps
20 Pull-ups (needed assistance)
50 Box Jumps (on a bench)
16 Double Unders

Didn't even check time since I couldn't finish WOD.

24/M/67"/145

21:45

Sub:
2 1pood kb's for hang cleans
30 towel pull ups for rope climb

2 pood is very heavy

Mark
Subbed 1 pood for swings, 70 lbs barbell for hscl. Tough one.

Mark time 23:57

Ellie(52)

Comeback workout. Been missing WOD's due to illhealth.(Not Crossfit related)

5 mins X/Trainer + CFWU

250 mtrs X/T
10 X 20 lbs DB's push press
7 X Knees to elbows
Laps in 20 mins
9 complete + 220 mtrs X/T

Felt ok.

gaucoin- nice work today and great improvement!

I'm running all around town today for work, hope to be able to get this done this afternoon.

What the....was that?
andy...20:03 46/195/F
Bryan....22:46 26/160/M Both RX'd

29min as RX'd except had only a one pood KB so did 30 single arm on ea. arm

29/M/185

22:36

Subs:
18" box
25# db's for cleans

I swallowed pukie twice during this one. Too much coffee an hour beforehand, in a failed attempt to overcome 5.5 hours of sleep.

cfwux2
Mod: Did workout backwards so partner and I
would only use 1 set of equipment.
Subs: 15 towel pullups
30 70lb DB Swings
50 dip-station dips

oops forgot to post time: 24:10

5 months ago no way could I do this
even lst month would have thought, 'not gonna happen'

subs 45 jumping pull ups for rope climbs that is only sub

27minutes on the button sub 30 for a big fat guy not bad

21/M/138

Wow, that was a killer workout that really pushed me. Did some jump rope for practice trying to get the double-unders under my belt before starting the WOD. I managed to get lucky in that they weren't a whole lot of people at the gym, so I could set up my stations and complete everything without a whole lot of downtime. Here are the stats:

25 lunges
20 dead hang pull-ups
50 box jumps (wow! ouch!)
25 jump rope (1 double/4 singles)
50 bar dips (25/10/7/8)
20 knees to elbows
30 60# dumbbell swings (this really killed me)
30 sit-ups
20 hang squat cleans 30# dumbbells
25 back extensions
30 thrusters 45# (subbed for wall ball)
20 uneven deadhang pull-ups.

Time: 19:10.61

Post - 50 flutter kicks and a 500m sidestroke swim.

Modified:

25 Walking Lunge Steps
20 Pull-Ups
50 Stair Jumps, 20in
40 Jump Tucks
40 Bar Dips
20 Knee to Elbow
30 Kettlebell Swings, 45lbs
30 Sit-Ups
20 Hang Squat Cleans, 75lbs
25 Back Extensions
60 Wall Ball Shots, 20lbs
15 Rope Climb Ascents, 4ft of rope

20:50

Josh Y@LFD 19:41

Full Salute to the dude clocking the major league time in the video. If you are reading buddy RESPECT!!

'Pain is temporary'

This one must be for all the people that have been saying the WO’s have been lame.

We had equipment and stations spread out all over our back yard, patio, and garage.

25 walking lunge steps
20 pullups- K & N jumping, J-assisted
50 box jumps- 20” box- J- 4 sets @ 5 3 @ 10, 15” wall K stepping N jumping
40 single unders
75 dips- J-assisted, K & N- jumping
20 Knees 2 Elbows- J (T2G) K- (Knees 2 P), N- (K 2 chest)
30 KBell swings, J- 15 @ 1 pood, 15 @ 1 ½ pood, K & N- 1 pood
30 situps
20 HSC, 35 lb DB’s- J- (did 30, poor form), K- 20 lb DB’s, N- 25 lb bar
25 BE
30 wall ball J-27 lb ball, N-8 lb ball, K- 30 thrusters, 25 lb bar
45 towel pull-ups K & N jumping- J jumping negatives

Time-
J- 38:09 sucked on some lemon wedges 1/2 way to ward off Pukie, He ran like a vamp from garlic
K- 39:40 All sets broken, I was looking at just finishing it.
N- 40:34 All sets broken

After recovery, (20 min) J & N did 1 round APK WOD, too pooped to continue.

Kate

19:16
Subbed 45 towel pull-ups for rope climb.
Lost too much time in transition.
Great Workout!

25/m/165 total time 24:29

25 walking lunge steps 0:35
20 pull-ups 1:20
50 box jumps @ 20" 3:38
20 double unders 4:18
25 ring dips (subbed normal dips) 5:26
20 knees to elbows- 12,8 6:56
30 k'bell swings- 70 lb db 13,11,6 9:51
30 sit-ups - 16,8,6 11:03
20 HSC's. 10 w/ 35lb db and 20 w/
65lb weight bar. Did 10 extra 16:04
25 back extensions 17:04
30 wallball shots w/ 20lb ball 20,10 18:51
3 rope ascents (subbed 45 pull-ups) 24:29

had to sub rope climb's with 15 towel pull ups for each ascent and box jumps on to a bench.
25:33

36-minutes for everything, except the 3-rope ascents. too tired to even sub some towel pullups.
another challenging WOD- not sure which was harder, today or last week's tabata workout.
i am turning 47 next week and feel fortunate about how crossfit has impacted my life.

way too many 20 minute times, guess i need to kick it up a few notches. i thought the guy saying the db squat cleans were the hardest was nuts. that's where i died-can't figure out when to breath on those. got to the cleans at 18 minutes. finished at 31 minutes--but yes the pain is temp.

kate:

sucking on lemon wedges can help you avoid pukie? or is that an expression about his contorted face???

#146 neilfit-
Ellie- Welcome Back and glad you are feeling better.

ValerieS-
I saw your post the other day about your triathalon, great job!

Kate

18:43 rxd.

great workout.

Tim:

16:37 as rx'ed

brutal

35/m/180
CFWU
Subbed in
Tuck Jumps
55lbs DB Swings
28:08

Third trip up the rope was pretty dodgey, could have been a quick trip down.

#163 Bret,
We heard from a freind that goes on cruises that sucking lemon wedges will help you avoid nausea and instantly stops sea sickness, so we tried it with Pukie and it worked for J & N.

Kate

Time: 19:28

Subs: for rope climb was subbed with 18 addtl dead hang pullups and I used a 55lb kettlebell 'cause that's all I had. That was absolutely killer!!! This has been an awesome week. Thanks Coach!

M/37/175

Wow.
Did this one at home, outdoors, 85 degrees and sunny -- otherwise would have been a nice day ;)

25 Walking Lunges
20 Ring Pullups
50 Box jumps (20" bench)
60 Single-unders + 10 Tuck Jumps (for good measure)
25 Ring Dips (poor form!)
20 Knees to elbows on rings
30 KB Swings, 1.5 pood
30 situps
20 Hang Squat Cleans, 35# DBs
25 Good mornings, 45# bar
30 Wall Ball Shots, 20# ball

25:50

Way too beat to do rope climbs right away. Did them a little while afterward - took about 5 min total. Today was a good day to try out my new climbing rope, rings, and ring tower I built that looks like a gallows. Glad I could do this without going to the gym. Once I hang the pullup bar, I'll be set for almost anything...

For time:
25 Walking lunge steps
20 Pull-ups (Unbroken - PR)
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (Subbed 75 Bar Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (Subbed 60lb. Dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (Subbed 45 Towell Pull-Ups)

28:05 - bar dips and towel pull-ups slowed me way down...took about 12-13 minutes between the two!!

44/176

As rx'ed: 20:42.

That was a nasty little workout. I really underestimated the time thinking sub 15 min was doable. The kb swings smoked me and the cleans just added to the misery. The rope climbs took away what little dignity I had left.

M/28/170

Absolutely Brutal!! Totally smoked by the time rope climbs came around. Subbed towel pullups..45 was simply a dream, only got 21.
22:08

Good one Coach.
46yom 165#

25 Lunges :35
20 pullups :31
50 20" box jump 2:43
20 double unders :30
75 dips 2:35
20 kte 1:33
30 70# db swing 4:27
30 situps unanchored knees spread apart 1:44
20 35# db's hang squat clean 3:26
25 back extension 1:11
20# wall ball 2:57
45 sliding rope pullups 4:21

Total 26:37

kate:

thanks. i will have to try it. wonder why that is?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

22:20

sub'd 6, 7foot rope climbs for the 3 rx'd @15 ft.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Bret,
Not a clue how it works. Just glad it does!

Kate

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd

23:40
(sub 6x 7foot rope climbes for 3x15 feet

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

17:34 Rx'd
33/145

SICK!

Forgot to write down double-unders :=(
30 # HS DB Clean
35# DB swing
45 rope PU
otherwise as Rx'd

21:45

I wanted to comment on Nicole's 15 bw overhead squats. First congratulations. Secondly, if you will notice, her footwear changed to Olympic lifting shoes on her successful-15 day. This should be noted by all, as the heel of the Olympic shoe is high and hard, and allows the Olympic lifts and their immediate derivatives like wide or snatch grip overhead squats to be done with better balance and form. It follow for cleans, high pulls, front squats,etc.

M/21/180

As RX'd:
27:05

25 Walking lunge steps
20 Pull-ups - 15 reg, 5 jumping
40 squats
20 Double-unders (1 at a time, still working on these)
40 dips
20 Knees to elbows
30 swings with 15# dumbells
30 Sit-ups
20 Hang squat cleans, 15 pound dumbells
25 Back extensions
30 Wall ball shots, 8 pound ball
5 pull-ups

about 35 min. Forgot to stop the watch. Sore all over but good. Since starting Crossfit about 8 weeks ago, gained 9#, lost 1 inch on waist. Fired up.

21:50 except some of the hang cleans were hang power cleans as my knee still doesn't allow for a full squat. Subbed 75# DB for the KB swings.
I was physically exhausted when I got to the rope. First climb good, failed on second so had to rest a little longer than I wanted or would have easily gone sub 20
I need more work grasping the rope with me legs and also wall ball work

M/33/5'9/175#/CFT=870
Subs-
1.5 pod KB swings
30# HSQ's
In 28:45

bw - 196
34:49
no rope, subbed towel pull-ups

bw - 210
47:26
no rope, subbed towel pull-ups

Anthony (BW=180)
Notes: subbed 45 chinups for rope climb
Time: 21:41

Jodi (BW=104)
Notes: subbed 1 pood kb swing, 20 pound hang clean, 45 chinups for rope climb
Time: 24:05

19 minutes...not bad for wanting to pass out... this is good training for a fight night

13:56

Did 100 dips to sub for ring dips. The "Y" has no rings.

The double unders made me stall a bit.

Ryan

BW 174

Time: 22:14

with the following subs:

50lb dumbell swings
5kg med ball for wall ball (heaviest at gym)
30 towel pull ups

Also did 40 p/u to sub for ropes, no ropes at "Y"

Ryan

75 bar dips for rings and 25 L-pullups for the rope climbs about 35 minutes.

20.25

69 lb swings
83 lb barbell hang squat cleans

31 y/o, 150 lbs.

28:17, had to sub regular dips for ring dips at 3:1, and towel pullups for rope ascents at 15:1.

Howdy,
Work{Ride .75, .5, .25; PU 20,15,10; Push-up (on handles; feet 8"'s higher than hands) 20, 15, 10}.
Duration 9:56...

I'll call mine "Serious Subs"
25 Walking lunge steps
20 Pull-ups
50 Box jumps, aerobics step with 9 extensions
20 Double-unders
75 Dips
20 Knees to elbows
30 Dumbbell swings, 65 pound
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Thrusters (extra explosive) 45 pound bar
45 Towel pull-ups
28:41
"Push Harder" said the little voice behind the trashcan as I worked the cleans. I almost complied until I saw the wispy orange hair and the floppy red shoes sticking out from behind the can. Stupid clown! Not this time.

32.42 with lots of transition time and the following subs:

-75 box jumps instead of 50, and no double-unders (no rope)
-75 regular dips instead of 25 ring dips
-Used 65# db instead of 2 pood kb
-Did 30 back extensions by accident
-Wallball shots were thrusters with two 20# dbs
-Rope climbs were 15 towelies each, for a total of 45.

Tariq

cfwu x 1
a little modified here and there but mostly as rx'd: 37+ mins.
my favorite kind of wod. OUTSTANDING to the world class performance in the demo.

Nice one to come back to the post with!

M/159/24YO

subbed: 50 tuck jumps for double unders and 45 towel pull-ups for rope climb.

Everything else as rx'd

23:33

27/m/190lbs
sub kettlebell for 55lb DB
sub20lb ball for 10lb
33:00

me 41yom 190
everything as rx'd
except 1.5pood kettlebell
and 45 rope pullups for rope climb
20:11
girlfriend(LeLe)
subbed knee tucks for double unders
35lb db swings
rope pullups(45)for rope climb
22:14

subbed box jumps with bench jumps
ring dips with 50 bar dips
KB swings with 50# DB swings
HSC with 32.5# HSC
medicine ball was 15#
no rope climb
27.50m

Kewaytin #180, Nicole used weightlifting shoes in attempts 2 and 4. While shoes are great, the difference was her intensity. She would have made the 4th attempt in clogs if she kept the same aggression.

37 190lb

subd 70lb db for swings
subd 75 bar dips for ring dips
all else as rx'd
20:50

sub. 50 db for kb swings
subd 30 dbs for hang cleans
bench dips
no rope climb
25:10

50/m/165
20:39
regular dips instead of rings
30 pullups instead of rope climb
mrs.lobo
24:30 many subs

subbed 75 bar dips for ring dips
kb was 1.5
medicine ball was 10# (no other avail)
no rope climb, though I attempted six times between 21:10 and 24:27.

Incredible Speal!

warm-up 3 mile run

Subs as follows:

20# dumbbell for kettleballs
15# dunbbells for HSC
Pull-ups 40# assisted
25 25# assisted dips (still nursing tendonitis)
8# wallball
40 single unders :)

15:30

(31 M 196lbs)

CFWU x3 (1/2 PU's & Dips)

WOD
:19::59

A :07 improvement from last year, & that's w/a bulging disk. Subbed 45 Towel PU's for rope climbs & Incline sit-ups for CF style sit-ups, since they were causing me pain. All else as Rx'd. I can definitely feel the fact that I've been taking it easy of late.... that and the cold ones from last night.

Get some, Go again!

male 16yo
183 6'1"

replacements: 1.5 pood kbell, 30lb. db's, 12lb. med. ball, 5 towel pullups

25:25

32:25

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (SUBBED: 24 inch box)
20 Double-unders
25 Ring dips (Subbed 25 Bar Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (SUBBED: 50 lb dumbs instead of 2 pood)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells (SUBBED 25# instead of 35#)
25 Back extensions (SUBBED: 35 instead of 25)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (SUBBED: 15 Towel Pullups)

Aloha from Crossfit Oahu!
As rx
Marcus: 5'5, 135 - 20:25
Bryant: 5'7, 165 - 16:30

22:30

For time:
25 Walking lunge steps - yep
20 Pull-ups - yep
50 Box jumps, 20 inch box - 18" bench
20 Double-unders - yep
25 Ring dips - yep
20 Knees to elbows - yep
30 Kettlebell swings, 2 pood - yep (chin height)
30 Sit-ups - yep
20 Hang squat cleans, 35 pound dumbells - 25# dbs
25 Back extensions - yep
30 Wall ball shots, 20 pound ball - yep, 8' target
3 Rope climb ascents - 10 ascents/descents, 6' rope, from lying start

16:13, no rope climb.

Subbed 55lb dumbell for 2 pood, everything else as rx'd.

25:00 mostly as RX'd.
Subbed: tuck jumps for double unders, bar dips for ring dips 1:1, 45 pullups for 3 rope ascends.
Could have been faster if I didn't have to set up equipment for some exercises. Tough workout.

I am a very beginner beginner!! I did everything but the hang squat cleans, not sure how to do it and when I try it doesn't feel right. I am going to my dauhters house to learn them. Her husband and her are very into crossfit. I also did not do ring dips and don't have a paralell thing. Also did not do rope climb ascents and couldn't figure out the towel thing. Again to my daughters house!! I did the rest all in 22 minutes. Next time I will do everything!!

wow...those doubleunders in the video were a thing of beauty!

Nick & Christian: 30:45

We had to wait for each other on the rope climb since there was only one station with (horrible horrible substitute) towel pullups, so the times are about the same.

We both had to push hard for that, though, alternately passing each other (he's light, I'm strong). I nearly puked. What a tough workout for Christian's second day of Crossfit.

Age 35
BW 145#

As rx:d

18:04

25 walking lunges
20 assisted p/u @ 120 lbs
50 box jumps @ 15"
20 double unders as rx'd
25 body assisted ring dips
20 hanging knee raises
30 kb swings @ 21 lbs
30 sit ups
20 db hang cleans @ 12.5 lbs
25 back ext.
30 wall balls @ 6.6 lbs
3 rope climb attempts

34:34

M/32/171
Took my sweetie with me and worked together so there was some sharing and instructing going on.
15 Walking lunge steps
12 Pull-ups 6 unassisted 6 with plate #5 on the selectorized thingy.
25 Box jumps, 12 inch box the highest one I could find
36 tuck jumps
15 Bar dips
8 Knees to elbows and 12 knee raises
15 dumbell swings 55lbs
30 Sit-ups
12 Hang squat cleans, 25 pound dumbells
12 Back extensions
15 Wall ball shots, 15 pound medicine ball in the raquet ball court
15 alternating grip towel pull downs on the highest setting on the smith machine.

just under 33 minutes.

her
F/33/not telling
15 Walking lunge steps
12 Pull-ups unassisted
25 Box jumps, 3 steps of aerobic junk plastic thing
36 tuck jumps
15 Bar dips unknown assist
20 l-sits
15 dumbell swings 55lbs
30 Sit-ups
12 Hang squat cleans, 15 pound dumbells
12 Back extensions
15 Wall ball shots, 12 pound medicine ball in the raquet ball court
15 towel pull downs on the highest setting on the smith machine.

same time

On a plus this is the first workout since where I exceed my lung capacity before I exceeded the lactic acid threshold of my diaphram. Damn you Joe Camel I must defeat youuuuuu!!!!!

Not quite as grueling as I expected. Subbed 45lb db for kettlebell swings, and triple single-unders.

25:24

Tough workout for me with a week back.

total time 29:30 with regular dips, 25 lbs DB's (no kettleballs) and no rope to climb (500m on Rower instead) Back sore tonight.

I have a two questions. I did the workout today (yet to post) and subbed towel pull ups for the rope climb. Is the rope climb easier since you can use your legs than the towel pull with no legs? I have climbed rope a lot and found that the towel pull ups were more difficult and was wishing I had a rope.

Second, is it acceptable to do a single between doubles? For rythm purposes on the Double Unders.

POS--

Yes & Yes.

First time long time
23 M 183

No glute ham bench
subs:
75# db
30 45# thruster
45 towel pull-ups (these were miserable)

25:15

#213--CrossFit Oahu,

Hey Bryant, how are the new facilities coming along. I need to drop by soon and check out the progress. Nice work today bro.

18:37
45 towel pull-ups for rope climbs

20:18
25 lunges
20 pullups
50 box jumps
20 tuck jumps
25 dips
20 rev crunches
30 DB swings, 30lb DB
30 crunches
20 Hangclean 45lb BB
25 supermans
30 wallball shots 16lb ball
1:30 on rope climbing machine

23:47
sub 42 x 50# dumbell swings
45 towel pullups

10:53 faster than last time, woohoo

23:28

Had to sub towel pullups for the rope climb.

20yo male
175lbs

22:40
70lb dumber for 2pood swings
45 towel pullups for rope climb

24 flat w/ the following mods: tuck jumps for du's, 70# db for kb swings, 1/1 hands to armpit depth dips, 5x3 rope pullups for rope climb. Last time: 28 plus. thanks Coach! BW:175, Y/A:58

For time:
25 Walking lunge steps
20 Pull-ups, asst
50 Box jumps, aerobic steps, 6 risers
20 Tuck Jumps
50 Ring dips, asst
20 Sit ups
30 Kettlebell swings, 35# Rack plate
20 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 8k ball, all gym has
45 Pull ups, asst
= 19:48

LOL- that was a good one. Had to keep going back to see what I had taped to my nalgene on what to do next. Did some one arm snatches after and worked on some cleans.
Erin

25:15
55# kb
tucks jumps
30 towel pullups

15.34
as Rxed

Walking Lunge
Kipping Pull Ups
20 inch Box Jumps
DUs
Ring Dips
K2E off Neutral Grip
32kg KB Swings
Ab Mat Sit Ups
15kg DB HS Cleans
BE off 45degree machine
20lb Dynamax for Wall Ball
45 Kippers sub for Rope

30/M/200

Bike to gym

CFWU x 1

Used the following subs:

50 jumps onto bench (maybe 20")
25 weighted dips w/ 45#
30 swings w/ 75# dumbbell (paused for about a minute to get a technique correction)
30 Situps on decline bench
30 Hang Power Cleans w/ 35# dumbbells (legs wouldn't cooperate for HSC)
30 BB thrusters, 45# bar
3 sets of 8 tricep-rope pullups

23:03

21/m/170

man i was dying doing this one

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box ( screwed up and thought jumping over the box was proper and used a 30 inch box)
20 Double-unders
25 Ring dips SUB 30 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 50 pound dumbbell
30 Sit-ups used swiss ball
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents SUB 45 Towel Pull-ups
added 30 more situps with one leg off the ground to intensify it while on the swiss ball
=64 minutes and some odd seconds

44'50" with the following subs. 20 tuck jumps 75 dips 70lb dumb bell swings,oly bar good mornings and thrusters and 45 pullups

19/m/150
wow
sub:
ring dips - 75 dips
kettlebell swings - 45lb dumbell swings
back extensions - 45degree back extensions, 50
wallball - dumbell 20lb
no rope climbs

57 min

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch bench
20 Double-unders (between single skips)
25 Dips (no rings yet)
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells
25 Back extensions
25 Towel Pull-ups

24:50

22/m/145

Sub:

Tuck Jumps for Box Jumps
50 Dips for ring dips
50lb DB swings for kettlebell
30 45lb thrusters For wall-ball shots
45 pullups for rope ascents

28:35

This one kicked my posterior!

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips - SUBBED 75 regular dips
20 Knees to elbows
30 Kettlebell swings, 2 pood - SUBBED w/ 35# double dumbbell swings
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions - SUBBED w/ Good mornings
30 Wall ball shots, 20 pound ball - 10' target
3 Rope climb ascents - SUBBED w/ 45 towel pullups

Total time = 31:27

Realize I REALLY need to work on the towel pullups and/or rope climbing and need to get some rings for ring dips! That would've sped things up greatly. For the double-unders I also had to toss in a single to keep cadence. Lots of things to work on.

subbed tuck jumps for box jumps
50 diamond pushups for dips due to lack rings
50pound db for kb swings
3 sets of 15 pullups for rope ascent

about 29 minutes

started slow as i was showing my mother exercises before she quit. she's jet lagged though, so im proud of her for making it half way through.

me: 24:32 Gideon: 27:39
Subbed 50lb dumbell for Kettlebell, did 40 wallballs with a 6.5lb ball, tuck jumps for du's, and 45 towel pu's for rope climbs.

Oof. I'm one tired 39/175/M.

Subbed 18" box jump.
Lots of extra double under attempts to reach 20
2 for 1 bar dips for ring dips
5 extra knees to elbows for no good reason
50# dumbell swing for 2 pood Kb
30# DBs for (ugly) hang cleans
45# thrusters for wall ball
21 vertical bar pullups for rope
Many broken sets
36:34

This one was pretty brutal, myself a buddy and his sister did it on our lunch break...

Myself:17:55(used a flak jacket with 20lbs of added weight)

My Buddy Matt: 17:45

His sis Jenny: 19:35 (only her second crossfit workout)

Nicole: 19:19 Sub'd 35lb db for kettlebell, 25lb db's for HSC,
45 pullups for rope ascent, 40 single jump ropes for double unders.
Jeremy: 16:44 As rx'd

5'9'', 182 lbs., 18 year old male
47:28
first crossfit ever!!
80 lbs. assisted pull-ups, tuck jumps instead of double-unders, 1 pood kettlebell swing, towel pull-ups instead of rope climb. Great program!

Julie and I did the pack workout from BrandX.
Julie: 21:09
Chris: 13:03

I hate restarting. I gotta keep at it this time.

this one was hot i liked this one i didnt have a rope so i substituted rope for a beer barrel 30 beer barrel snatches men thats fun but hard.I dedicate this exercice to my friends para mi raza nando

my time was 24:19

SUBBED 75 DIPS FOR 25 RING DIPS & 45 TOWEL PULLUPS FOR 3 ROPE ASCENTS...ALL ELSE AS RX'D.
29:45.
I WAS CRUISING UNTIL THE 75 DIPS.

Today's workout was awesome! It showed me that I am not as physically fit as I thought I was. Took me 20 minutes and I substituted the rope ascent with a rowing machine (rowed for 1K). Been doing crossfit workouts for about 2 months now. The results have been amazing but know that I still have a long way to go...

39 M 190
scaled to brand X 'pack'
subbed tuck jumps(15), towel pullups(5), bar dips(60), 25lb weight for kettle ball(20)
38 minutes even.
nice vid! You guys rock!
Thankyou CF!

I seriously threw up in the middle of my set and I was close to blacking out. I haven't even been at this a week, is this to be expected? I think I like it. Never have I been this challenged.

full workout (3rd WOD): 27 min. 33 sec.

25 walking lunge steps
20 pull-ups
50 box jumps
20 double unders
25 regular dips
20 knees to elbows
30 dumbbell swings 35 lbs.
30 sit-ups
20 hang squat cleans 35 lbs
25 back ext.
30 wallball shots, 8 pound medicine ball

This was a killer workout thank you CrossFit!

If any of you are in the area of Encinitas, CA check out US Tactical, they have amazing motivators to keep you going. I'm not affiliated just love the personalized group.

24:37 as prescribed except for 25 supermen for back extension. Last time I did this, on 12/30/04, it took me 41:50 with many subs. Yay crossfit!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

33/m/200
did everything except for the rope climb and subbed bar dips.

21:49

Oh, and 34/M/180.

20/M/163

had to adjust a few things:

25 walking lunges
20 pull-ups
50 box jumps
20 lateral tuck jumps
50 push-ups
20 knees to elbows
30 dumbbell swings (35 lbs)
30 sit-ups
20 hang squat cleans (35 lbs)
25 back extensions
30 dumbbell thrusters (15 lbs)
45 pull-ups

21:22

probably shouldn't have eaten dinner right before this...

12 hour work day in 95 degree heat. A whole lot of pain 29:16.

31 flat

Did 50 lunges (25 each leg)
75 Dips (no rings)
40lb dumbell (no wallball)
finished with 15 pullups (no rope)

everything else as prescribed

J
J
J
J
J

39/79.9kg/10.8%

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 dips
20 Knees to elbows
30 Kettlebell swings, 35lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball

16:52.

23:17
23" box jumps
70# DB swings
45 reg PU's at the end

M44/235#

Subbed 30# DB hang cleans, since I don't own 35#s
Otherwise, as Rx'd. Thought I was going to pass out during ring dips. Brutal!

Time = 23:57

24:00

subbed-
regular dips for ring dips
70lb dumbell for KB
towel pullups for rope climb 10 per climb

24/m/5'10" 223#
CFWU 3x5
BWUx3

WOD-41:40

25 walking lunge steps
20 pull-ups
50 box jumps 24"
20 tuck jumps
30 ghd sit-ups
75 dips
20 knee 2 elbow
30 db swing 70 lb.
20 hang squat clean 35 lbs.
25 back ext.
30 wall ball shot 25 lb.
20 jumping 1-arm pull-up each arm

scaled DBHSC 30#

all else as rx'd 24:22

Did the brandx Pack scaling with 55 lb. dumbbell for the swings and 12 rope pullups for the climb (4 left hand high, 4 right hand high, 4 centered)

16:45

subed
75 lb dumbell for kettle swings (brutal)
30 lb for DBHSC (had no 35)
45 towel pullups for rope climbs
24inch (3 steps) for box jummps
45lb thrusters for wall ball

21:20

25:54 hurt back on rep 14 of 70 lb. DB swing finished up with 55lb. Forgot Back Ext. probably was a blessing.

200#

19:30 as rx'd

Gave blood today so took it easy.

6 rounds
Run 200 m
16 pull ups
Row 250
16 pull ups

No broken sets

15:45

31/m/215/6'5"

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
75 Bar dips
20 Knees to elbows
30 Kettlebell swings, 65 lb. dumbell (heaviest at work gym)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Dumbell thrusters, 20 lb. dumbells
45 towel pullups

Time - 32:50

I shudder to think how much time I spent on the dips and towel pullups. The sheer number of them added many minutes.

male, bw 170#
age, 38

as Rx'd except 24" box jumps, 36kg (79.2#) KB Swing, full-range GHD Situps, GHD Hip Extensions instead of Back Extensions, and our ropes are 17 1/2 feet

time: 26:06

www.valleycrossfit.com

34/215/76"

21:55

as rx'd except sub'd the following:

25 dips (no rings)
30 - 45lbs plates swings for kettlebells
20 Hang squat cleans, 45lbs bar
15 towel pullups

27:26

25:40

Sub step-ups for box due to sore knee. Otherwise as rx'd (20 foot rope)

21:56
*Subs
single on pull ups (no band)
18"box
3xs singles on jump rope
jumping ring dips
1 pood KB
15# DB for HSC
10# WB
45 towel pull ups ugh....(too dark for rope)

27yom/148#

14:33

Used a 1.5 pood Kettlebell, subbed 65# barbell for hang squat cleans (no dumbbells), and did thrusters with 45# instead of wallball shots (no medicine ball).

oowhee..many subs, but still a great workout

56/M/191 34:27 w/ the following subs: box jump @ 15", KB @ 35lbs, HSC @ 30lbs, goodmornings @45lbs for Back ext., 1000m row for 3 rope climbs

46/F/125 30:08 w/ the following subs: box jumps @ 9", chair dips for ring dips, KB @25lbs, HSC @ 15lbs, good mornings @ 35lbs for back ext., 1000m row for 3 rope climbs

This is the first either of us has done double unders. Belinda found that her experience with rope skipping while growing up helped her catch on right away. I was able to get double unders once I switched to a longer leather jump rope. I couldn't put two together, only one double under at a time.

17/M/175

subbed:
75 bar dips for ring dips
70 lbs DB for 2 pood kettlebell
45 towel pullups for 3 rope climbs

24:48

24 yom 87 kg

As rx'd

17.45 mins my god I'm sore from my hair down!

28/F/110#

subs' below: 19:41

assisted Ring dips
30# db swings
HSC with 20# dumbells
12# wall ball
45 rope pull-ups

today i got introuble for jump roping at my gym. apperently it is dangerous to jump rope because people walking off cardio could get hit with the rope. WTF?
had to run downstairs to do wall ball and rope pull-ups. flung the rope that people use for tricep extensions over the pull-ups bar and went at it that way.

Did an old standby from 1 year ago on my blog (on the day today's workout was last posted...that's how I remembered it.)

21-15-9
65# Thrusters
Push ups

9:57
I could have done better, but I could not get more than 4 pushups in a row. errr...in any case....

One year ago, this took me 20:39

m/35/210#/6'1"

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (did 75 bar dips - took long time)
20 Knees to elbows
30 Kettlebell swings, 2 pood (used 70# DB)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (did 45 jumping towel PU)

time: 41.31

25yom
Time 28:17
Sub towel pull-ups for rope climb.

28 yof/132 bw at the gym

25 walking lunge steps
20 pull ups (10 with 70 lb. assist, 10 with 80 lb. assist)
50 box jumps (20 on 20", 30 on 10")
subbed 20 tuck jumps for double unders
subbed 25 regular dips for ring dips (20 @ 70 lb. assist, 5 @ 80 lb.)
20 knee to elbows
30 kettleball swings using 2-10 lb. dumbells
30 situps
20 hang squat cleans, 2-10 lb. dumbbells
25 back extensions

skipped 30 wall ball shots with 20 lb. ball and 3 rope climb ascents (not available at gym)

I really like this workout! Very focused.

35 minutes flat (forgot to post time!)

Wow .....

28:43

subbed towel pull ups for rope climb (45x's)
everything else as RX'd

35/175

22:27 sub'd 55#db for kb and did not have a rope or towel so I wimped out and skipped it.

38:11

subs:
28" box
75 lb. DB for KB
GHD situps
20 lb. DB thruster for wall ball
12 towel PU per rope ascent

20:32

Seen some times on here that are hard to believe. Maybe I'm just jealous, but... anyway, subbed 50 dips, 40 lb db swing, 25 lb hsc, and 25 neutral grip pullups for rope climb.

33:20

i don't understand why people at your commercial gyms still look at you funny. crossfit is more mainstream now. they should have an idea of the workouts by.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

47:23; 24" box, 1.5 pood and towel pull -ups.

31:03 but had to wait to get on the pull-up bar for awhile. Felt like I was going to throw up after, loved it!

23:12 sub'd towel pull ups for rope climb

This workout was a killer but i was able to do it in 16:30. i love it cant wait for another.

First "real" x-fit workout from about 2 years of strength training, so I drastically scaled down:

M/38/5 ft 11 in/167 lbs

For time:
25 Walking lunge steps (15)
20 Pull-ups (10 dead-hang)
50 Box jumps, 20 inch box (25 on a step)
20 Double-unders (10 tuck-jumps)
25 Ring dips (oops! forgot)
20 Knees to elbows (oops! forgot)
30 Kettlebell swings, 2 pood (10 26 lb DB swings)
30 Sit-ups (15)
20 Hang squat cleans, 35 pound dumbells (10 with 45 lb bar)
25 Back extensions (15 good mornings,bar)
30 Wall ball shots, 20 pound ball (10 thrusters, bar)
3 Rope climb ascents (15 close-grip pullups)

11:15

I'm embarrassed that I forgot so many exercises!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (weight bench)
20 Double-unders (working on form, a lot of singles)
25 Ring dips (bar dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (50# DB swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells (25# DBs)
25 Back extensions
30 Wall ball shots, 20 pound ball (10# DBs thrusters)
3 Rope climb ascents (1 ascent and I was smoked)

36:44

Tough first time but amazingly I'm stoked at where I'll be next time. Thanks Crossfit Gang!

USAF EOD from Afghanistan

27m/195

20 walking lunge
15 pullup
35 box jump (24")
20 double under
40 bar dips
15 knees to elbows
20 db swings (50#)
20 situps (anchored)
15 hang squat clean (25# db's)
20 back ext.
20 wall ball (15#)
10 pullups w/ tricep rope

23:26

age 41
bwt 208#
time: 26:10
subs-
bar dips x 75 reps
goodmornings w/ 45# bar
75# db swing

Comment 257 (SB)

If this is your first week back off a little bit. We would like you to stay around for a while.

Your body is responding to stress. In my experience if you actually throw up you have gone a little too hard for a little too long. You'll learn to feel it coming. Eugene Allen said on CrossFit Live a few years back that he starts to taste pennies in his mouth so he knows to back off a bit. Don't be afraid to walk up to the line because that's where all the cool stuff happens. But actually throwing up will ruin your times.

M/36/215#

Scaled down to my equipment and ability limitations

Pre: Jumprope 5:00
20 Walking Lunges
15 Pull-ups (jumping)
35 24” Box jumps (actually a tree stump, only sub I have)
15 Double unders SUB Tuck jumps
20 Ring dips
15 Knees to elbows (more like shoulders)
20 20#X2db swings
20 Sit-ups
15 Hang Squat Cleans 20#dbx2
20 Good Mornings 20#db
20 Wall balls SUB Thrusters 20#dbX2
1 Rope ascent SUB 15 Rope pull-ups from seated (don’t have a rope to climb)

Time:22:51
Post: Biked 6.2 hilly miles in 24:32

7777777777777777777777777777777777777

30:25

26/6'6"/200 lb (resting pulled hamstring)

29:20 (lots of subs)
Row 500m
20 Pull-ups
50 slow Air squats
20 Push-ups
25 Ring dips
20 Sit-ups
30 High pulls, 45 lb
30 Sit-ups
20 Hang power cleans, 35 pound dumbells
25 Sit-ups
30 Shoulder press, 45 lb
30 Towel pull-ups

as rx'd
21:32

28 mins w/ multiple subs

This was fun and challenging :)

I used the BXMA Pack scaled version:
20 walking lunges
15 Pull-ups
35 box jumps 20"box
15 tuck jumps (dbl unders)
36 bar dips (ring dips)
15 knees to elbows
20 25# DB swings (used DB for KB)
20 sit-ups feet anchored
15 20#DB hang squat cleans
20 back extensions
30 wall ball shots w/8# MB (heaviest I have)
4 towel pull-ups (rope climb)

Time: 16:08
I did this on Friday 7/13/07

26:35
subbed tuck jumps for double unders
subbed towel pullups for rope climbs
subbed 20lb dumbbell thrusters for wallball
had to do ring pullups 'cuz my tree branch broke
I wanted to DIE

only did 20 ring dips instead of 25 by mistake. subbed 50lbs DB swings for the KB swings, 95lbs HP cleans for HS cleans, and 45 chin ups for rope climbs (most of them weren't too pretty).

my time: 33:07

Took a lot of time to move from station to station.

Also, I'd vote for "Dirty Dozen" as a name for this one.

BW 171

13:59

70 lb DB for Swings, 30 pull-ups for rope climb

Did a mix of puppies and pack...

30 walking lunges
12 pu
25 box jumps
12 double unders
12 chair dips
20 knees to elbows
15 kettlebells swings (subbed for 10k dbell)
30 situps
12 hsqcleans (10k dbells)
12 back extensions
20 wall ball shots
10 towel pullups (towel ripped so completed with another 5 pull ups)

Time: 17.01 mins. Worked really hard on this one. Looking forward to the aches tomorrow!

Mike: Subs-Tuck jumps and towel pull-ups(which I am pretty sure is harder then rope climbs) 26:15
Erin: Subs-same as above used proper adjusted weight 29:54 (just made it)
Otherwise as Rx'd

well, i didn't quite get this one as rx'd

i wrote everything down last night, but when I got to the gym this morning i realized i only had 10 exercises written down. I vividly remembered the discussion about naming this sequence "the dirty dozen" or "twisted twelve" and knew I was 2 exercises short. Remembering when I saw two guys yesterday doing this, i remembered there being a oly bar there and I remember something in the comments about GHD situp, so I decided I was missing situps and either SDLHPs or thrusters. I ruled out SDLHPs and slipped situps and thrusters into my short list. I still wasn't quite right, but here's what I ended up with:

25 walking lunge steps
20 pullups
50 box jumps (only ended up doing 30 - wishful thinking on my part
20 double unders (with singlets in between)
25 35# DB HSCs (ended up doing HPCs 'cause of my knee)
25 ring dips (75 regular dips - no rings)
20 KTEs
25 45# thrusters (push presses - knee)
30 55# DB swings
25 back extensions
30 wall ball shots (15# was the heavies they had - thought about throwing a DB)
3 rope climbs (45 towel pullups)

wasn't quite what I wanted to do, but was fun nontheless!

28 yom, 180 lbs

29:00

i also remembered those guys doing DB cleans so i threw those in there, actually ended up w/ 13 exercises, but I figured that was better than only 11!

36:23

28:11. Subbed 75 regular dips for ring dips and 55lb dumbell swings for kettlebell swings.

one day behind; i think I'm STILL sore from tabata squats, btw.

subbed tuck jumps for du's,
"good mornings" with 45lb bar for back ext.
and 45 pullups for ropes

24:40

"this workout maketh me hurt"
--Lord Nigel, Duke of Lacticshire

18:36

29:53 got a little dizzy on this one

F/30/116lbs.

31 minutes.
Pu's-60lb. assist (improvement!)
75 bar dips 70 lb assist
knee to elbows more than hlaf way, also an improvement!
kettle bell swing 20lbs
hang sqaut cleans 12.5lbs in each hand
rope ascent- subed towel pul ups (no rope at my gym)

Serious fun!! Now I get to vacuum and mop the entire house...

25/f/131#

oy... after wed. nite bball this one looked ominous.

breakfast: run 47 mins = 6.07 miles

WOD:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck Jumps
25 bar dips
30 Knees to elbows
30 Dumbbell swings, 55# db
30 Sit-ups (feet anchored)
20 Hang squat cleans, two 25# dbs
25 Back extensions
30 thrusters, two 25# dbs
30 towel pull-ups
time = 31:50

wuz slowed a bit by talking to/teaching my buddy how to do dips and K2Es and showin Mr. Wayans' workout partner how to hold his legs for jiu-jitsu sit-ups. dumbbell thrusters are way harder than barbell. 55# for swingies is kinda hard to control.

Subs:
Tuck jumps for double-unders
3x parallel dips for ring dips
Rope pull for rope climb

~42:00

41:35

Subbed 55# Kettle bell
Towel pull ups for rope climb
WOD

16:52

I am newbie and am really excited about crossfit. I was totally motivated for my first WOD...but could not get past the CF warmup!

Time: Disqualified (Someday soon I hope to be able to post a time!)

and finally....videos are GREAT! It helps us novices.

Working through the soreness of early in the week. But still felt really good about this workout even with the substitutions.

25 Walking lunge steps
20 Assisted pull-ups (50#)
50 Jumps to a standard bench instead of 20" box
20 Tuck Jumps
25 Assisted dips (70#)
30 Knees to elbows (beginner style)
30 Dumbbell swings, 15# db
30 Sit-ups
20 Hang squat cleans, two 25# dbs
25 Back extensions
30 Hang squat cleans, 20# bar
5 pull-ups (30# assisted)

The towel pull-up would have been a fine substitution if I could have figured out how to work the dumb thing. Next time.

Time: 24:06

:21::30

sub'd 75 dips for ring dips (out of town and had to do this at a gym), single jump rope times 2, towel pull ups for rope climbs. 30:38 took time going between areas.

41/163
sub'd rope pull ups (45) for rope climb
all else as rx'd
20:59

15:26', all as Rx'ed. Fun, I really needed a chipper!

Sub:
Thrusters=wall ball, 3 Dips=1 ring dip, 10 towel pull-ups=1 rope ascent

Total time: 21:45

subbed regular dips for ring dips, 50# dumbell for kettlebell and towel dips for rope

25:37

41 yom/ 207 #

33:06 w/ following sub/scale

pull-ups - jumping
dips - regular dip bars - negative rep with push-off
knees to elbows- hanging leg lifts
kettleball swings - 50# then 60# DB - no kettleballs
wall ball shots - 15# ball - largest ball available
rope ascents - 5 rope pull-downs with 125# x 3

Sub' 75 bar-dips for ring-dips, 75lb dumbbell for kettlebell, good mornings w/55lb bar vs back extensions, 30 dumbbell thrusters w/20lb dumbbells instead of wallballs, 45 towel pull-ups vs rope climb.

Time: :30::14::04 (still in a bunch of pain from pulled lower back from Wed WOD)....

27yoM
68kg
5'9"

had to sub 30 pull ups for rope climbs.
otherwise as rx'd

15.53

CrossFit KAAOT

Subs as follows:
25 walking lunge steps
20 pullups
50 bench jumps, maybe 18"
20 tuck jumps
30 bar dips
20 knees to elbows
30 dumbell swings w/ 70lb dumbell
30 situps
20 hang squat cleans w/ 35lb dumbells
25 back extensions
40 wall ball shots w/ 15lb ball (heaviest the gym had)
Did not sub pullups for our nonexistent rope.

Travis - 33:47
Mara - 38:57
Jerry - 40:59

Jerry did 25 pullups after we stopped the clocks, plus 20 lat pulldowns. Mara did some ab work afterwards. Travis only made 10 pullups at the end before right arm started hurting.

25:23

25:57
subbed
25 reg. dips for ring dips
75# DB for 2 poods
good mornign w/45# bar
10# ball
no rope climb
Cannot believe I actual did K to E without looking completely ridiculous or swing. YHEA

37yom/185
CFWU x3 minus pullup
WOD
25 walking lunge steps
20 pullups
50 bench jumps
20 double unders
25 bar dips
20 knees to elbows
30 dumbell swings w/ 50lb dumbell for 15 then 45lb
30 situps
20 hang squat cleans w/ 40lb barbell
25 back extensions
30 thrusters w/ 45lb bar
15 pullups, no rope. jumpers, i was beat
15 minutes. wall clock

28/m/210

23:10

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
15 Ring/30 bar dips
20 Knees to elbows
30 Kettlebell swings, 50lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
15 Towel Pullups

19.01
1.5 pood KB only sub.

Full WOD w/ the following subs:

18in (flat bench) for 20in box
20 Tuck Jumps
30 Kettlebell swing(3x10), 70lb
20 Hang squat cleans, 35lb dumbbells
30 thruster, 40 pound bar
3x15 towel PLU

19:43 - forearms were shot! my form on the dumbbell HSCNs was weak; more like Hang Power Cleans. Towel PLU all with some self-assist. AWESOME workout!

35:31 slow pace -- still recovering from sick
did 25 regular dips - no rings
Did 70# dumbbell instead of 2 pood
Used 4kg medball
used towel instead of rope

43/m/168

23 lb, wall ball
45 towel PU
rest as Rx:

25:53, quite a great work out

WOD done after a 10 minute kb snatch set:

25 lunges
20 pullups
50 18" bench jumps
20 knees hitting chest tuck jumps
25 ring dips full elbow extension with rings turned out and away
20 knees to elbows with knees touching forearms
15/15 52# one arm kb swings
30 unanchored situps
20 35# hang squat cleans with a pair of dbs
25 back extensions
30 25# sandbag "wallball" to 8' ceiling
6 8' hands only rope climbs, each round started from sitting position on floor

15:35

20.08 as rxed
1 minute slower than last time

Sub rope climb with towel pullups
Dumbells for kettlebells

28:22 total time

That made me want to throw up!!!!!!

sub rope climb with towel pullups
Dumbells for kettlebells

Total time: 14:00
WOW

45lb db subbed for kettlebell
standing back x-tensions
12lb wallball

19:19

CFWUx1
27:01
After watching the video that’s a disappointing time :(

30:50

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 22 inch box
50 Single-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
10 Hang powert cleans, 127 pound barbell
25 Back extensions
30 Wall ball shots, 23 pound ball to 9' air target

7/13/07 (day behind)
M/50/165

Warmed up with 10 min. on lifecyle, PUs, situps and stretching

WOD: 31:15

Lots of scaling #, sub'ing, and broken sets. I lost track and got out of order, too.

25 walking lunges, PUs, jumps onto bench, tuck jumps, dumbbell swings 50#, dips on regular dip bar, knees to elbows, hanging squat cleans 30#, back ext., 30 WBS 10# med ball, 15 PUs, 30 more WBS 10# med ball, 15 PUs

sub'd 24 kg k-bell (don't own a 2 pood)

10 muscle ups for rope climbs

Otherwise as Rx'd

20:17

my workout today Friday the 13th (subs are indented) "The Dirty Dozen"

TIME: 34:04!!!

25 alternating lunges
20 pullups
50 box jumps, 24"
20 tuck jumps
25 ring dips (throughout workout)
20 knees to elbows
30 kettlebells swings, 2 pood
30 sit-ups
20 hang squat cleans, 12kg KBs
30 full thrusters, 12kg KBs
3 towel pulls (sub 5 alternate pulls each)

my workout today Fri 13th "The Dirty Dozen"
this one hurt. overdid my arms I think, with my improvised workout yesterday

time: 34:04

25 alternating lunges
20 pullups
50 box jumps, 24"
20 tuck jumps
25 ring dips (throughout workout)
20 knees to elbows
30 kettlebells swings, 2 pood
30 sit-ups
20 hang squat cleans, 12kg KBs
30 full thrusters, 12kg KBs
3 towel pulls (sub 5 alternate pulls each)

Age 51/BW 245# "Dirty Dozen" last one 34:47, this one 28:50 and closer to as rx'd. Subs as follows: tuck jumps for double unders, 3:1 bench dips for ring dips, DB swings @55# for KB swings
Thrusters @ 55# for wall ball, 45 pullups for rope climb.

sasasasasasasasasasasasas

CFWU 1 x20

Missed kettlebell oops 29min

some mod--20# db
jumps no double unders
21 towel pus
75 dips

good work out even with miss.

about 36 minutes

k2e more like k2waist
jump over bench vs. box jumps
regular vs. ring dips
60lb db swings
20lb db thrusters
45 pullups (mostly jumping) vs. rope climb

24:06

subbed tuckjumps, regular dips, towel pullups

32/m/170

No time for warmup today...I just cracked my knuckles and started.

subbed 3 bar dips per ring dips
subbed 50 lbs dumbbell for KB swings
subbed towel pulls for rope climb

31:49

25:15

Subbed with the following:
Tuck Jumps
55lb DB for KB
15lb Wall Ball
Towel PUs

15:48

K& I; 75 minutes.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (band assisted)
20 Knees to elbows
30 Kettlebell swings, 2 pood(ten# to learn tech)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells(10# to learn tech)
25 Back extensions(no GHD, use exercise ball)
30 Wall ball shots, 20 pound ball(no ball, soccer ball for tech)
3 Rope climb ascents(45 towel PU many jumping)

M/32/170

Modified as follows:

25 lunge steps
20 pullups
50 box jump
20 knee tucks
75 parallel dips
20 knee to elbow
30 kettlebell swing (54lb)
30 situps
20 hang clean (35lb db)
25 back extension
30 thrusters (35lb db)
25 rope pullups (rope slung over bar)

21:43

m/45/185

Lots of subs and scalings:

25 walking lunge steps
20 pull ups
50 box jumps (to 18" bench)
25 tuck jumps
50 dips
20 knees to elbows
30 dumbell swings 50#
30 situps/v-ups
20 hang squat cleans - 40 pound barbell (should have gone heavier)
25 supermans
30 thrusters, 40 pound barbell
20 rope pullups (awful form!)

33 minutes.

DONE JULY 14

bw-198

wod-modified as noted
25 walking lunge steps
20 pullups
50 box jumps-16 inches
20 tuck jumps
25 ring dips
20 knees-to-elbows
30 kb swings-75lbs
30 situps
20 hang squat cleans-35lb dbs
25 goodmornings-45lb bar
30 thrusters-45lb bar
15 towel pullups

22:40 total

Would have been longer if I tried the double unders. Good workout.

MC

32/M/5'9"/199

Warmup:
Stretching
1 x CFWU

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (subbed aerobic steps with 9 extensions)
20 Double-unders (subbed tuck jumps)
25 Ring dips (subbed 75 dips; assisted w/75# due to bad shoulder)
20 Knees to elbows
30 Kettlebell swings, 2 pood (subbed 75# dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 45# bar thrusters)
3 Rope climb ascents (subbed 45 towel pull-ups)

Time: 51:57

Jeff-@ work- (forgot to do kte's), subs- 45# barbell thrusters for wbs, 45 towel pull ups for rope climb, tuck jumps for double unders.
15:52

33yom/160#

WU: stretching, OHS
WOD: as listed w/ following subs...
-tuck jumps for DU's
-regular dips for ring dips
-45# DB swings for 2 pood KB swings
-thrusters with 20# DB's for 20# WB shots
-20 towel pull ups for 3 rope climbs

(21:28)

Substituted as follows
1 1/2 pood for KB swings
24" box
normal dips for ring dips
PU for rope climb
21:20 wasted as I did this immediately following a rolling session on the mats for 1 straight hour/

I subbed a 70lb dumbbell for the kb swings.
I used a 20lb ball for the wall ball (the gym's heaviest ball is 20).
I subbed towel pull-ups for the rope climb. (15 reps)

time: 21:17

18:39
50# DB for swings (heaviest at station)
15 towel pull ups for rope climb

Hey all, just wondering, does Chris Spealer look like that just from doing WOD's?
I've been working out (or should I say wasting time) and researching for years, and just found Crossfit.
After seeing that video, im starting today. (yes! rest day)

The hang squats cleans were b-r-u-t-a-l...

No Rope climb
No Wall Ball
No Double Unders

21.38

m/39/203ish
21:09
pretty much as rx'd 'cept used 75# db for kettlebell and 12# med ball.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 168 lbS?

BEEN SLACKING ON CROSSFIT, TOO MUCH RUNNING. 38 MILES SINCE MONDAY WITH APPROXIMATELY WITH 21,000 FEET ELEVATION CHANGE. TRAINING FOR LEADVILLE 100.

AS RXED SUBBED 40LBS THRUSTER FOR WALL BALL AND 30 REPS ROPE PULL-UPS FOR ROPE CLIMB ALTERNATING ARMS. 23:45

25 minutes

Chris
BW:175 Age:30
29:17
Sub'd 15Pullups for Rope Climb

Craig
BW:240 Age:29
28:00
Sub'd Jumpng PUs, 60 Single Jumprope, Benchdips, 35# DB swing, 25#HSC, skipped BEs and Rope climb

41yom / 149 - made up on 7/14/07 second day back from vacation will skip to be back on schedule tomorrow. Note - I did Mary yesterday and was rather sore at the start of this one.

General WU - little bit of everything
WOD - 23:58 as RX'd save for the following subs:
- didn't have a 2 pood bell so I used two 1 pood bells 1 in each hand. this was a ton of weight for me almost half my body weight.
- 40# barbell thrusters for wall ball shots
- rope climb I subbed 30 alternating (one hand up and one down) rope pull ups using a tricep extension rope over a pullup bar

23:58 as Rx'd

Charity-
21:03
sub'd:
19" BJ's
52# KBS
25# DB's-HSC
16# WBS
45 Towel PU's

26:04

sub'd
regular dips
50# kb swing
75#bb cleans
16" med ball
45 towel pu's (many jumping)

27:30

sub'd
75 Bar dips
70# DB swing
Doubled single jump ropes (need to practice more)
10# Wall ball shots (doubled reps)
45 Towel pulls

35m /5'8"/ 76kg

Approx 29 mins

sub'd
20 box jump 24 inches then 30 box jumps 18 inches (on steps)
8 single double unders (practice!!!) then 12 tuck jumps
30 dumbell swings 28kg (not 32/33kg kettelbell as prescribed) - could have done the 32kg
25 supermans (no machine available in yard)
30 wall ball shots @ 6kg (need to get a 9kg)
No rope climb - tried towel pull ups but towel again tore.

note: get rope - practice double unders - get heavy medicine ball.

Recently got the rings - they are the bizniz.

18:44

Sub'd towel pullups (jumping) and ball slams (ceilings not high enough). I tried sub'ing 135# push press for the wallball shots, but had all I could do to get the first one overhead. Wasn't going to happen.

30:50 In Hawthorne NV, 4,000 feet 100 degrees.

200lbs man 31 years old. Kicked my ass.

Petey

at home

sub jump up a steep hillock on my lawn for 20" Box jump; I suppose it is close to 20"
sub 6x SU for DU
sub 3x dips between two chair backs for ring dip
sub 2x35# DB swing for 2 pood kettlebell swing
sub 20# good morning for back extension
sub 2x20# DB thruster for 20# Wallball shot
sub 15 towel pull-ups for 1 Rope climb ascent

52:44

So was this Coach's response to the "300" workout? By my count, this workout consisted of 298 reps, and for the record, it beats the crap out of the 300 workout...my time was 28:28, but I am going to subtract four minutes for the awful diaper I had to change right after the box jumps...might have saved my life in retrospect...24:28...subbed dips for pullups, subbed 30 pushups for the three rope climbs...this broken pull-up bar bit is starting to suck...

28:39

mixed wu, bw 127

25 walking lunge
20 pullups
50 box jumps 20" (old time 13")
20 double unders
25 ring dips (old 75 asst. bar dips)
20 knees to elbows
20 DB swings 35# (old 25#)
30 situps (old feet anchored)
20 HSC 25# DB
25 back ext.
30 wall ball 20# (old not hitting target)
45 jumping towel pullups

25:43 (old 36:51)

Good improvement...next time I'll try the HSC with 35#, and then I'll be one step closer to rx'd. 2 pd KB swings might be out of reach for a while though:)

20:54
sub 17# med ball for swings, hscleans, wall ball
pullups on rings
did Murph style with 1 mile run bookends

20:54
murphs style in MB, sub 17#ball for swings/hsc/wball

About 35mins. 70lb DB for swings. Burpees for double unders. 50 pullups for rope climbs. Only did 15 ring dips - still getting the hang of rings.

M/45/145
CFWU 2 rounds
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 30 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
24:41

22:16

~40 minutes

Some substitutions on this one...

40 lb. dumbell for KB swings
30 lb. dumbell for 35lbs. HSCleans
12 lb. medicine ball for Wall ball
Increased the number of regular dips for the rings
Ladder climb for rope climb

Best we could do with the gear we have...

AL: 24:53
Taylor: 24:00
Ryan: 23:08
Jan-Michael: 26:00

Better late than never, I've been traveling...

And Rx'ed

32:04

M/31/197

As rxed in 19 mins. Subbed 15 pulls for each rope climb, 60 bar dips for ring dips.

23:09

diffrences
1 round of crossfit warmup
jumping pullups
40 jumprope
25 dips on a bench
leg raises
30 kettlebell swings, 15 pounds
20 hang squat cleans 10pounds
30 thrusters 30 pounds
no rope climb

sub'd 20lb dbell thrusters for wall ball
and 30 pull-ups for rope climbs

18:27

49:38
Lots of time in transitions and walking from basement to outside to do some sets and helping partner.
All weights and reps as rx'd-subbed 75 dips for ring dips, tuck jumps for double unders, 45 pullups for rope climbs, 45 lb.thrusters for wall balls, and good mornings for back extensions. Did this a few days late.

substituted dips for ring dips, 40 lb dumbbell for kettlebell, 25 lb dumbbell for wall ball shots, no rope climb.

24 minutes

18:49

sub'd 2x (feet elevated) chair dips for dips
70# DB for kb swing
45 pull-ups for rope climb

The DB HSC cleans slowed me down a bit, had to partition to 5 at a time...had to force my legs to bend to get under.

Normal slowness with double unders and KTE.

42/M/6'1"/190

killer workout. did everything as rxd except no rings so 50 dips and no rope so pull ups at the end. finished in about 21:30 (forgot my watch so i had to run back and look at the clock). did it with my buddy andy and when i was finishing up, this girl asked if i was running some kind of torture camp. had to tell her about the crossfit site and then thought its coach that is running the torture camp. keep it up. best thing i've ever done in exercise. amazing stuff here.

38/M/195--Syracuse
Subbed good mornings for back X
subbed 70# DB swing for 2 pood KB swing
subbed 45 towel pullups (alt top hands) for rope climbs (but they got to use their legs!)
otherwise,
As Rx'd: 20:36

Age 35
BW 183

Misc. random bits of CFWU

As Rx'd, 25:47. Would have been under 20 if not for the rope climbs, those things are HARD.

subbed 1 1/2 pood kb
subbed 40# db
subbed 45 pu
39:19

29:08*

*Deviations
1. 75 dips in place of ring dips.
2. 70# db for 2 pood kettleball.
3. 10# medicine ball for tosses (heaviest we have)
4. 45 close-grip chinups for 3 ascents.

32:53
KB Swings done with 1.5 pood after 70 lb db fell apart in mid swing on rep 5.
Subbed 150 single jumps for double unders.

as rx'd

23"00

For time: 26:22 scaled
25 Walking lunge steps
20 Pull-ups-broken
50 Box jumps, 24 inch box
60 skips
25 dips
20 Knees to elbows broken
30 Kettlebell swings, 45lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
30 lat pulls towel 100lbs

Post time to comments

d - 21:49

1.5 pood for swings (heaviest i got), 75# bar for hsc, 20 towel pullups/25 pullups for rope climbs (towel ripped on #20)

j - 18:15

12kg for swings, 45# bar for hsc, 10# for wall ball, 15 towel pullups for rope climbs

For time: 26:22 scaled
25 Walking lunge steps
20 PU's broken
50 Box jumps, 20 inch box
60 DU w/out rope
25 dips
20 Knees to elbows; not hanging, used dip platform
30 Kettlebell swings, 35lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 12 pound ball
30 lat machine pulls 170lbs

Sunday 15/7/07
done in 28:59 min.
Have fun, Johan

spspspspspspspspspspspspspspspspspsp

20:47
1st time to do this
as rx'd w/following subs

box jumps, broken
tuck jumps for double unders
bench dips for ring dips
NO Knees to Elbows
Back squats w/30 lb barbell
NO Rope Climb ascents

Wallball shots w/20lb ball

Did it again :18::20
last week :21::30

Holy crud they are amazing

21:42

WOD as Rx'd 28:35

19:30
53# kb swings and 30#db hang squat cleans. thankfully all i had. 4 rope climbs from seated position because rope is only 10 feet high.

12:55... Not to bad for a 44 year old firefighter in the hot Tucson, Az. heat. The rest of the crew did this work out also. They all agreed Crossfit is great fire service training. Keep it comming!
R. SUTHERLAND.
RURAL/METRO FIRE DEPARTMENT.
TUCSON, AZ.

1st bench up to 295 + Lpress 560x2
50min modified below
25 Ring dips used cable handle attached leg raise holder
30 db swings, 50lbs
30 Rope pullups

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Bar dips
20 Knees to elbows
30 Kettlebell swings, 70# DB
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Thrusters, 20# DB's
45 150# rope pull-downs

Total time = 35:21

36:02
lunges good
pullups all hang and kip good
box jumps good
double unders good
ring dips good but very broken
knees to elbows good
kettlebell swings with 45 lbs dumbell good
sit-ups good
hang squat cleans good
back xtensions good
wall ball shots good
no rope / 20 pullups on gravitron with 80 lbs

28:27
Work on double unders and KTE

53:23
totally wipped....
sub'ed some of it.

20070924 0845

CFWU 15x2 (15x1 PU, 15 Dip, +10x2 HSPU, +15x1 PushUp)

WOD070712: 25 Walking lunge steps, 20 PU, 50 Box jumps (20" box), 20 DU (sub Tuck-Jumps), 25 Ring dips, 20 K-to-Es, 30 KB swings (sub 70# DB), 30 SUs, 20 HSC (2x35#DB), 25 BEs, 30 WBS (20# to 10'), 3 Rope climb ascents (sub 15x3=45 PUs); t=41:25...close to pukie

28:22*
(46 secs faster than last time)

*Deviations
1. 75 dips in place of ring dips.
2. 70# db for 2 pood kettleball.
3. 10# medicine ball for tosses (heaviest we have)
4. 45 close-grip chinups for 3 ascents.

165/29/m/5.9

Doing this crossfit workout today...it will be my first crossfit experience...If you do reg. dips instead of ring dips, should you double the number of reps?

RX'ED MINUS WALL BALL 37 MINUTES

m/30/77kgs

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 15 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Barbell plate swings 15kg(kettle bells on there way)
30 Sit-ups
20 Hang squat cleans, 30kg Barbell
25 Back extensions
30 Thusters 10kg plate
45 Towel Pull ups

27:07 not to happy with that time hopeing for under 25:00 wasnt feeling very well at the start.

Done 2-8-2008

25 walking lunges
20 pul-ups - Did 15 pull-ups / 5 chin-ups
50 box jumps - 20" box
20 double-unders
2o dips using parallettes - 5 regular / 15 with heels on floor
20 knees to elbows hanging from pull-up bar
30 kettlebell swings - used 25lb dumbell
30 sit-ups
20 hang squat cleans using 15lb dumbells
25 back extensions on swiss ball
30 wall ball shots using 12lb medicine ball
15 towel pull-ups - one set, arms shot

Time: 29:52 Avg HR: 127

24:30 as Rx'd

2/10 shoulder friendly version.
No ring dips
25# DB swing
25# DB squats instead of cleans
12# WB
45 jumping towel PU

17:04

M/45/5-9"/155lbs

Substituted as follows:

25 Walking lunge steps - did EACH leg @ 25
20 Pull-ups
50 Box jumps, 20 inch box = SUB 18" box
20 Double-unders = SUB 1:15 fast jumprope
25 Ring dips = SUB 25 regular dips
20 Knees to elbows
30 Kettlebell swings, 2 pood = SUB 50 lb Dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells = SUB 25 lb dumbell
25 Back extensions
30 Wall ball shots, 20 pound ball = SUB 10 lb medicine ball
3 Rope climb ascents = SUB rope climb from lying position on my power rack

Time = 34:15