Wow. Rockin'

Oh yeah. Can't wait!

Steve, you have me pumped for the Cert in Vegas!

GNARLY...

Sweeet workout. I love it. Hope I get to do it tomorrow.

I'm going to Virginia Beach in the morning. Play time. :)

Sounds fun!!

This looks awesome.

wow this is gonna suck really bad

NIIIIIIIIICE!

What does it mean to use as many sets each min as needed?

Awesome. Needs me some Oly action. Keeps the newbs in line.

Who wants to workout in Orlando next week?

shooting for 10 sets...at least

OPINION NEEDED: what Crossfit Journal article is the best to describe a short blurb about "what makes Crossfit better" and basically what its main thesis is...I feel if I get this nailed down I can give more effective deliveries to curious parties

hello all. i'm kind of new to the whole crossfit thing, so i was wondering if the C&J for this workout can be done in whichever way (kinda like "Grace")?

thanks for your help =)

Wow, that's just wretched.

This is going to be brutal. I'm excited!

should our clean and jerks be the same as Grace were we don't have to receive it in a full squat?

#12BK
Do it as you see fit. Just so long as when this comes up again, you do it the same way so as to have some basis of comparison.

I think I'm going to try this will full squat cleans. Why not?

same question as #15.

grace style or what?

this is going to be lots of fun :)

Awesome, something i can do in my garage! I'll do this after the eagles/skins game on sunday....go birds! go phillies too!

Burly.

#19- Go Birds!

is this supposed to be every min on the min... (obv not if/when u get up there in mins but) how long of rest is supposed to happen when doing more than a couple.
i need guidance and structure!!!

coooooooooool

Uh oh.

#22: Every minute, on the minute. The rest period is whatever time's left once you're done the required reps for that minute.

AWESOME!

Death by Grace

Sweeeeeet!

Jorge you cant do this one!!!! HAHA.

Sickkk!!!! Nice WOD

Maybe 7 minutes for me? Sounds hard.

#12,15,17
Not Grace style. It states clean and jerks... not anyhow overhead.
Good luck...

I am so down! Exciting stuff this is!

wow this is going to rule. hoping for 8-10 rounds

Haha, this workout feels like almost a direct thumb of the nose at Mike Boyle and Gray Cook in the recent CrossFit Radio and strengthcoach.com podcasts. I love it. Although I think this provides more fuel for their complaints about CrossFit's attitude. Hearing their podcast makes me want to write a big essay on all the reasons I don't like their position. We'll see if I can find the time to do it.

I've been doing strength training based on Practical Programming, so I haven't been doing the CrossFit WODs lately. But I think I might just have to do this one. It will be a good way to break in my brand new Hi-Temp 45lb bumper plates.

Great video, I just got goosebumps.

People at work are starting to refer to me as "Crossfit" so I figure it's high time I go legit. Crossfit HQ, when is the next Level 1 in Aromas?

36/M/6'5"/208

I did Squat Cleans instead of Clean and Jerk. I can't believe how this got my heart rate up and totally smoked me! I got through 7 minutes and thought I was going to fall over!

Regards,
Dave

Holy blood bath.

Awesome video - I'm going to the cert in Toronto next weekend... I'm really excited, but also getting pretty nervous.

Anyone going who could bring a Crossfit affiliate T-shirt I could buy? I'd like to get one in person if anyone could hook me up. Email me if possible.

See you in T.O.

just did it. I think I did terrible 8 min plus 4

What an outstanding video.
Every day ,every week, every month I look at this site and am continually impressed, inspired and appreciative of everything that goes into crossfit. From the WOD's to the blogs to the videos. It's just the beauty of human performance thats keeps me coming back. Thanks CrossFit.

Oh, how cool is this WOD, very nice!!

Have Fun, Train Hard,

Billy

Frick'n Sweet!

Is this cleans from the ground or hang? - Thanks.

#31 Lance

when the movement is clean AND jerk it means you can do whatever clean and jerk is most efficient to get the weight locked out overhead. if you're strong enough to do power cleans and push jerks at 135 then that is most efficient so it IS grace style. if the movement were only clean (like elizabeth) then clean means squat clean unless otherwise specified.

if you were in an oly lifting competition you could power cleans if you wanted to but you would never be able to lift the heavier weight that way. if you want to do squat cleans thats fine too but this workout is totally legit done grace style.

Amazing workout, I am looking forward to it. It's you and me Gaucoin!

clarify

1 rep min 1
2 reps min 2
3 reps min 3
4 reps min 4
5 reps min 5
until you cant get the reps done in the min

Re: Power clean vs. clean

From what I understand, and as pointed out by ken #44, if your second pull is strong enough to get the clean high enough to catch in a power position, that is what you should do (optionally you can front squat each rep if you want to make it harder).

I'm assuming you should ALWAYS be as explosive/powerful in the second pull of the clean as possible, which means you should catch in power until the weight gets heavy. Is this correct? I would assume it to be counter-productive to try to pull "less hard" so the bar doesn't come as high and you catch it in a full squat. I also think it would be weird to pull really high, then quickly get down and have the bar come crashing onto you from above.

I'm still learning the clean but have decent overall strength (or I'm doing it wrong) in that I can catch 155lbs almost standing straight up (on early reps) so I add a front squat sometimes to get used to the feeling. I still spend most of the time with just the bar trying to get the feeling since there is no coaching here :(

There's a Grace style?! I've been doing Grace with full squats all along.

31/M/6'4"/280

I am trying to get in shape, and this work out looks like the way to go for me. I had a hard time doing my first WOD yesterday with "Nate". I did pull ups and dips but had a hard time with the HSPUs. I was okay with the KB swings. I only did 4 rounds.

I hope I can do better on this next one.

Just did Grace today.... so I'm gonna skip this one

115# Grace (30 reps C&J) in 6:46

Gonna skip this one bc just did Grace today

subbed 115# and finished in 6:46... pretty happy for first Grace.... next time as Rx'd

Wow this will be quicker than my Fran time... hehehe ... Kidding .. I hope!!!

are power cleans a go?

21/M/5'6"/160

This sounds horrible! I like it! New take on the timed workout. Looking foreward to it.

Power vs. Squat Clean

Reading over the FAQ section: "Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat." Unless the WOD states "hang" or "power," I always do a full clean. I could be wrong though.

boo. but thanks kms

power vs. squat clean

"Grace"

135 pound Clean and Jerk, 30 reps

it doesn't mention "power" there, but if you watch the demos, people always do power cleans. in fact the people with the fastest times do muscle cleans without any re-dipping at all.

i suppose if u wanted to full squat cleans you could - and just be consistent so you can compare. i'm sure it will benefit your fitness greatly. BUT your score won't be as high!

Saw Jimi and Todd do this in Manchester-Cool!

Seems to me that the point of this workout is to maximise the reps which suggests that you use the most efficient motion possible so you can go as long as possible.

Really where you do your catch is up to you but I for one aren't going to waste time adding extra unecessary movements that'll negatively impact my ability to keep going in this WOD.

Don't stress on power or squat clean. Do the workout the way you want, and then just post what you did. If you are looking for "measurable, observable, repeatable" results, then do it the same way next time. If you are following the program, I guarantee you will see results. You can also spice up your variety by doing it with power cleans this time, and full squat cleans next time (or the opposite). Either way, you are going to see results if you are Crossfitting.

The folks that do full squat cleans get mucho respect from me, but a whole boatload of rounds at power clean would impress the hell out of me too!

I'm going "Grace" style: from the floor to overhead lockout any way I can get it there.

Freddy C to the rescue..

Maybe you should keep your cape on and fly to Washington and fix the budget?

Why is everyone stressin' like there's going to be a test? :-) Just do it... do it! hahaha

Brandon

I was at this cert, by the way. It was friggin' sweet.

Brandon

Cool, worked! Got the WOD this morning thanks Twitter on my mobile fon: http://tinyurl.com/4sw5rp

Dear Sevan,

We thank you for your recent purchase of the two dozen freddy c. action figures you bought. What you do with the action figures is your choice, but we appreciate your business. FYI- The "super hero" outfit for your action figures may be purchased on e-bay.

Also, we would like to thank you for your recent purchases of the Jason Khalipa "Biker in Leather" kit, the Speal "Tarzan Jungle Fantasy" set, and the Dutch "Cowboy Up Rodeo Bonanza" outfit. We have made note of your request to not bother sending shirts with any of the action figure outfits.

BTW- What did you do with all the Pat Barber action figure French maid outfits that you recently purchased?

Haha! Nothing but love Girl Crusher! Stop reading the comments and get back to work on the movie!

Castro Challenge:

I was just thinking. Castro's challenge is bunk - so what is a better challenge?

Through Coach and Dave Castro, they can put up $25,000 grand each (real money- hell 5G is a drop in the bucket for me and I'm average Joe, but at least 25G is now serious personal cash to throw at a challenge. Only 5G smells like someone is afraid they may lose but 25G offered by one persons smells like soemone who is supremely confident), and have the CF community - through donations on the site (put up or shut up money if CF'ers reeealy believe in a true fitness challenge), and offer a nationwide fitness challenge with the winner receiving at least $100,000 (if not more if the generous crossfit community indeed donates more than 50G on the website).

Six figure contest award money will bring out the fittest of fit, 5G would bring out persons who lack some serious things to do. Large sums of money - like high skilled jobs - have the amazing tendancy to attract best talent.

Now, what test would be fair that would really stress competitors in all araes of fitness? A test which truly incorporates the 10 areas of fitness - that is general, broad, and inclusive? A challenge which all physical skill sets are required? But a test in which no single fitness training regimen is biased for? hmmm...

Obstacle course!!! Yes! However, an obstacle course which the competitors have never seen, heard of, or even know what each obstacle would be until the course starts (game day type fitness here for those preaching that subject).

I'll donate $500 bucks minium right now if Coach/Castro can put this together wiht the help of 50G from CF community online. A nation wide call out for the Ulimate Obstacle Course - sponsored by CF- to dertermine the most fit man.

We can do this CF community!

Hey Jorge,
Are you scared?
Did you get'er done yet or what? Lemme know.

Paden as rx'd finished #6
Joe 125 lb finished 5 on #6

never did C&J before, therefore used 40kg only.
managed to do 5 full minutes + 5 more times in the 6th minute.
quite hard I'd say, tried to do squat cleans and split jerks.

then 5 minutes rest and did the virtual shoveling WOD: total time 12 minutes.

I've been waiting for this to show up on the board since hitting it with Kempie, Andy Stumpf, Todd Widman and last but not least Jimi Letchford at the Manchester cert. Quite an ice breaker!!

Sweet.."Death by Grace"!!! Can`t wait to try this..in a few weeks.

Lance-
The FAQ page also says clean and jerk for Grace

Good Morning all,

as you can see my day started off with some good break off action.

Semper Fidelis and God Bless

Met Con WOD
For time:18:29
25 walking lunge
20 pullups
50 box jumps
25 double unders
20 knees to elbows
50 kb swings
25 DB squat cleans
20 wall ball
50 situps

Finisher
32 burpees, try to complete without stopping

O-Lift warm up later today
3 position Clean (hang power, hang clean, clean), 1x3
Jerk from Rack, 1×4
Snatch Squat, 1×3
Press, 1×5
Back Squat, 1×10
Prone Bridge, 1 x max
Strict Pullups, 1 x max

I'm still learning the C&J, so a bit slow on it, and gonna use a lighter weight. If I run out of time to do the specified number of reps in a minute does that mean it's finished (e.g. on the fifth minute but only get 4 reps cos I'm going slow, do I finish there even if I've still got some gas in the tank?)

Will be doing these full squat clean to make it harder, is it a split jerk?

Matt-
yeah if you cant complete them before your minute is up then you are done. You can choose to do any kind of clean and jerk you like, its gona be tough either way.

Can't get to the gym to try this today.

No fun

Did some squat cleans on tues. so my traps were loving this one.

7 rnds + 6 C&J's

C&J's were "Grace" style

Run 800m
25 Left, 25 Right Kettlebell Snatches with 16kg.
10 Burpees.

Time: 22.38.77

I probably should have tried to go with 25 burpees instead.

1: 1
2: 2
3: 3
4: 4
5: 4 when min ran out. then completed 5th rep,

1:1
2:2
3:3
4:4
5:5
6:6
7:5

30m/195

Great video for Again Faster. Watching him pull up to the training center in his car brought back some vivid memories of my experience at the cert!

Best of luck to you, Steve!
It is great to hear and see your passion.

7 rounds. 32kg - same scaling as I use for Grace.

If I feel like things are about to get ugly, I just replay anything Pat Sherwood has said in any of these videos and my fears give way like crumbling chalk. His words reassure and inspire. More from Again Faster is welcome anytime.

subbed weight to 90lbs as I have never done this movement before.

4 mins completed.
5th minute only got 4 reps

Steve,
I teach HS English and am constantly questioned by my student-athletes about CF. They see me go for broke and want to know what I'm up to, as do the coaches who make cameo appearances in the weight room to check on them. I give you a lot of credit for getting certified and bringing it back to your students. Some day I'll get together enough scratch to do the same. Keep fighting the good fight. It's worth it.

Eric

45/M/155#

up to 7 rounds @115#

7 + 7
Almost got last rep for 8 full, but was a few seconds short.

1:1
2:2
3:3
4:4
5:5
6:5
It was all good until min 5

Got 7 + 2 C&Js. Wanted 10 bad and should have gotten 8!

34/M/184

8 minutes

38/m/239

7 minutes

Hi all

Squats could have been lower (but still working on technique.

Subbed weight for 52Kg (114lbs)

0 - 1min = 1 reps
1 - 2min = 2 reps
2 - 3min = 3 reps
3 - 4min = 4 reps
4 - 5min = 5 reps
5 - 6min = 5 reps (just couldn't get the sixth rep completed in the time)

Neil

4 minutes. Attempted the fifth minute and came up one short. Used 85#.

This was brutal. Very low energy today. Expected more out of myself. I'll get it next time around.

6 rounds + 6 reps into the 7th round before time expired.

Those of you attempting full squat clean and jerks....more power to ya'!!

m/28/6'1/190

as rx'd

5 rounds plus 5

Power C&J

8 rounds + 4

Handosme Jack

8 rounds = 8

8 rounds "grace style"

5 rounds completed, failed on 6th. Can't wait until the day I get certified.

M/41/5'11"/185

115#

4 rounds + 3

F/38/5'6"/140

75#

7 rounds + 7

Couldn't do 135 lbs, so subbed a strength routine to improve that.

clean & jerk 3-3-3-3-3
loads 95-95-95-95-95

F/29/5'3"/125 lbs

75#
3 rounds plus 3 C&J.

*I did full squats cleans. Totally beating myself up b/c I just realized I could've done power cleans. Whatevs.

#115
8 rounds

as rx'ed
7 rnds

Looking for equipment! i am passionate about crossfit but i have a limited budget and am seeking used equipment. Leads, links, even freebies would be greatly appreciated.

The 100 Day Burpee Challenge (day 80) sparked the question "how many burpees can you do without resting?"

New Contest--How many burpees can you do without resting more than 2 seconds between reps?

I got 65...I might have had 1 or 2 more in the tank...

AllisonNYC~
Wait a sec wait a sec....I just saw that you said you are going to be here in Virginia Beach AllisonNYC??
WTF??
Call me at Jeannie's Beach Crossfit at 10:00 if you can. Here's the link for the number:

http://www.jeanniesbeachcrossfit.blogspot.com/

Lets get together for a workout! Bloody hell!!

Awesome workout today, can't wait to do it!

and for those who still have yet to see this:
http://www.youtube.com/watch?v=Qa8LBi5M5Jc
It's incredible!

ALLISON CALL ME!!
~J~

27/6'8"/210

Squat cleans

5 rounds + 5

3+3

6 rounds

Yesterday I got 7 rounds in and you know what the worst part about it is.....not being able to do muscle ups so I am stuck doing pull ups and dips at a 4x conversion.....oh and did I meantion that a 70lb dumbbell aint no walk in the park either.....

I have a buddy of mine that started lifting with me and we do this coupled with some lifting as well and he LOVES it.....thank you so much for this

Gonna shoot for 10 but that would BY FAR be a PR today so we will see

IF YOU WANT SOME....GET SOME!!!!!!!!

M/24/172
NEW PR!
I have NEVER put 135# overhead.... After 6 weeks of CROSSFIT i was
not only able to put it OH but i made it to round 3 as rx'd
STOKED
Thank you CROSSFIT!

Forgot to put my measurements as it seems everyone else does

M - 24 - 230

m/22/6'/198

Damn it, I ended up doing the wrong workout. I glanced at it briefly this morning, and thought it was just power cleans instead of clean & jerk...

Well, doing power cleans, I got 13 rounds.

COMPLETED 6 ROUNDS.

ROUND 1: 1
ROUND 2: 2
ROUND 3: 3
ROUND 4: 4
ROUND 5: 5
ROUND 6: 6
ROUND 7: 6...HAD ONE REP LEFT WHEN TIME RAN OUT.

I'M SURE SPEAL WILL POST 25 ROUNDS OR SOMETHING RIDICULOUS!!! HE'S NOT HUMAN!!!

148 5'7.5" 33 yom
as rx'd @136
5full min
6th min 3 before time expired

note to self for next time- nate was yesterday and after 30mu's 60hspu's and 120 2 pood swings body was a bit tired- 7 rds next time min!

As Rx'd:
This was certainly a "butt kicker"
6 complete rounds

I would like to share a little bit about me. You could say that I am relatively new to the CrossFit workouts; however, I am not new to the principles CrossFit uses. I am a career military man and I have been exercising for the last 20 years. I am an Army Master Fitness (civilian's version of a personal trainer), however, I have not seen anyone put a program like this. I have to admit, it does work. I truly enjoy it. The whole functional movements are phenomenal. I believe in the Olympic type lifts for muscular strength coupled with the timed-events for increasing endurance.

Bottom line, the whole program put together is phenomenal especially for a very general overall fitness. This is by far a good program for all military entities, despite of what anyone may have heard. It does work.

respectfully,

CARLOS OLVERA
SGM, U.S. Army

6 rounds even

Followed with 50 95# full squat cleans

SKAerm

7 min. 7 reps

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

===================
As Rxd

7
rounds

===================

Steve -
I would take it one step further if you're really passionate about teaching kids these movements by attending a kids cert. One might think teaching/coaching kids is basically a scaled down version of the adult wods and there's much more to it than that.
I attended a kids cert because I am running a dryland program for a local swim team and wanted to incormporate CF into the program and also because we wanted to start kids classes at the affiliate where I train. My experience at the kids cert far exceeded the expectations I had going into the cert. Jeff, Mikki and their staff are top notch and I came out of the kids cert with a wealth of information that I would not have had if I had not attended. I would say it's a must for anyone involved with youth athletics and well worth the time/money spent.

Just my 2 cents.

39/M/140

Had to sub 125#

7+

I went in wanting to get 10, came out with 7 + a few in the 8th minute and was extremely happy with this. Haven't done this one before, way tougher than expected.

for efficiency's sake....

i swam 4 years of college and have since have not stepped in the pool until this past tuesday (its been about 2-3 years) i thank you coach and crossfit for giving me the mental and physical strength to get back into it through a master's program and still feel as good in the water as i use to......well almost!

for efficiency's sake....

i swam 4 years of college and have since have not stepped in the pool until this past tuesday (its been about 2-3 years) i thank you coach and crossfit for giving me the mental and physical strength to get back into it through a master's program and still feel as good in the water as i use to......well almost!

As Rx'ed

Sorta

Three (3).

5 rounds even

Barely made the 5th rep on time. Failed the first jerk on the 6th round and decided to call it quits.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

M/6'3"/235

9 rounds completed

terrible chest cold, couldn't breath, but I tried

I like this...

6 minutes with 155lb

30m/172

8 rds + 6

power clean & push jerk

Taking class tonight at local trainer's, so skipping this. 1/2 intensity week as well.

7 rounds

7 rounds + 7 reps

Didn't feel very connected on the C&J today - was really slow. Should have gotten into the 8th round at least.

Really sore from this cycle and ready for tomorrow's rest day!

Kirkuk Crossfit

The other dudes are still getting ready for the PT test. I'm not taking it for a while. Man this one was much harder than I though.

Jerickson - M/5'5'/175

1:1
2:2
3:3
4:4
5:5
6:6
7:3

As Rx'd

5 rds + 4 C&J

Didn't feel like pushing myself hard on today WOD! Just not feeling it. Definitely need a rest day!

30/M/190

as rx'd

7 rounds plus 7 reps, I was really hoping for 8+

Next time

john

Alison....
perfect....really?
Strong, yes....charming....Maybe.......
perfect?....questionable

46m 200# 6'0

as rx'd

6 rounds, 2 reps,

Brutal and effective

Did helen instead. Am I a pansy? ask her. ignore her black eye.

11:05

bw 165

6 rounds

m/24/190

7 minutes: 7 Reps

Definitely underestimated this one! I love a goos rest day!

Bwt: 136

As Rx'd with Full Squat Cleans

6 Rounds + 4 Cleans

This hit hard quick and I'm fried from Nate yesterday. Still a great one!

great article about a soldier who gave his life

http://charleston.net/news/2008/oct/02/friends_family_recall_lowcountry_soldier56534/

8 rounds on the second. Didn't even start round 9.
Power clean, push jerks.

6 minutes plus 6 the 7th minute.

8 rounds (9th round fail got 7 reps)

M/45/5"8"/150

31/m/185

Power Cleans/Jerks

7 min + 6 reps in the eighth min

8 Rd's. An admitted mental failure. I could have completed 9 rounds, possibly 10.

29/m/5'3"/155

as rx'd

3 rounds plus 3

poor poor showing.....

5 rounds

24m/155/66"

as rx'd:
5 rounds +4

I was hoping for 6+. next time though.

m/43/198
as rx'd
7 rounds + 6 reps

BW 173

Squat Clean and Jerks

6 rounds + 4

Not the greatest today, looking forward to the rest day.

Holy cow! I had no idea what to shoot for. I was hoping for 20! Woops.
As Rx'd
7 minutes + 4 reps @ 135lbs.

I did my first jumping muscle-ups! Hooray!
Thanks coach!

9 minutes + 6 reps

I was trying for 10 rounds, but I just ran out of gas. I did power clean and shoulder press with a few push presses thrown in. I could do more reps with a push jerk, but my cycle time with push jerks is slow.

Does anyone know how many rounds the guys did in Manchester? Todd did a sub-two minute Grace at One World that following week, so I figure he crushed this one. That guy is a monster!

22/m/180

7 rds + 5 as rx'd (power cleans)

Male/26yrs/6'0"/170lbs

Did full squat clean and jerks on this one, but alternated ctb pull ups every other minute going 3 rnds past failure on the squat clean and jerks.

Clean and Jerks 9 rounds +5/4/5
Chest to bar pull ups: 12 rounds

m/47/175
A tough one!
completed 4.5 minutes
Total of 10 C&J + 1 clean
total poundage lifted: 1,350

used 155#
5 RD'S COMPLETED + 4

LOW BACK IS TIGHT

33/F/5'10"/150

95#
Power clean & push jerk

8 rounds + 5 reps (41 total)

As Rx'd

6 rounds + 4 C+J's.

#106 JroCk

Thanks for linking the video. It's probably one of the best I've seen --

Freddy - Todd, Andy, Jimi, Leon and I all were right on the edge of 10 minutes. I got 10 right on the buzzer - all the boys were there or there abouts.

Cheers, kempie

31/m/170

rx'd

5 rounds + 5

just couldn't get that sixth rep in the sixth minute....

Someone was mentioning shoulder issues with the muscleups yesterday. I really had a bad shoulder issue last year.(it even took me out of crossfit for a few months) I attributed it to doing the muscleup way to slow during the transition. Now I get a good kip in there and it seems to be a lot better for my shoulder. Hope it helps.

Work Hard. Play harder!

5 rounds from the floor to full overhead...no full squats for this guy today. :-)

then did: 500 meter row/10 knee to elbows
500 meter row/9 knee to elbows....etc down to 1. Total 5K row/55 knee to elbows that was 25 min.

oh yeah baby...headed to the land of the big px in two weeks then out to denver...so looking forward to the seminar...and the altitude!!

piece!

29/m/5'11"/200

As Rx'd

9 rounds plus 4

Looks like fun !

Gonna kill it tomorrow

56/M/6'/202
Scaled back to 110#
10 rounds + 6 + 1 clean and missed jerk

95 lbs 8min try 105 next time

first time did the bar @ 45lbs 4:18

Remember Crossfitters! Whatever way you use on the WOD, make sure you use correct form!

5 rds 4 135# C&J.

Some ATA some power.

35/M/79kg

9 rounds

Got 10 sets at 135
Had a new one this mourning. I hit my chin on the first rep and almost bit my tounge off. I finished this workout with blood rushing down my throat. I am amazed of how much a tounge can bleed. The funny thing is I have been lifting sence 6th grade and have never done something like this.

7 rds + 4 as rxed.

Mark
Had to sub. Did 95 lb Thrusters. Left knee cannot jerk. Did 7 rounds + 5 thrusters. Disappointing.

did full squat clean + push jerks

completed 6 rounds + 5 more in the 7th minute (26 total). had 10 seconds left in the 7th round to finish 2 more reps, just had no gas left in the tank. This was a great workout and i hope it is repeated many more a times in the future

22/M/175/5'10

5 mins + 1 as RXD

8rds with 60kg - was a killer! Put the results in my WOD log on http://crossfiteurope.ning.com/

23/m/193lbs.

wod as:rx'd

10+10
missed eleven by 1sec. damn

FIRST time: 65 lbs w/full squat 4=4 :-P

I was so embarassed I tried again doing power cleans and push jerks

SECOND time: 65 lbs. 8 even

Modified CFWUx2 (deadhang pu's instead of kipping, plank pushups instead of dips, kte instead of situps, goodmornings instead of back ext.)

Figured this would be a short workout:) Tried is at 85lbs, but couldn't make one. Dropped to 75lbs managed 3 rounds plus 2 (full squat cleans)

Then dropped the weight to 65lbs and started over with power cleans: 6 rounds plus 4.

8 in 8
harder than I thought

M/25/135/5'11"

5 rounds +5 just could not get that last one in
Scaled to 115# power clean and jerk.

rx'd
with full squat cleans,
completed 7 rounds, and 7 into the 8th round.
I take back my earlier comment, just get the work done. choice your method of pain.
get some

10 minutes + 7 reps power-clean and push-jerk

7 reps better than Manchester but we had set a 10 minute cap then because there were beers calling our names

This is a little ripper - definitely in my little black book

Cheers, kempie

modified because i didnt understand the WOD untill i finished so i ran 2 miles 1st @ 6.26 2nd @ 8.17 also did 30 reps of clean n jerks 16 w/ 135lbs and 14 w/ 115

110 lbs.

5 minutes

8 min

6 reps max

Stopped when I was only able to do 2 reps at a time.

Scaled to 70# / dumbells (35# ea)

7 rounds, plus 5 reps in 8th min

not as Rx'd, back was stiff, did 115#

Steve, I am a proud St. John's alumnus. I graduated two years ago now and it's good to see a familiar face in the crossfit community. My friend from high school and I started crossfit this summer and it's been kickin' my ass everyday since. Keep up the good work!

m/38/188/70

5 rounds +4 reps
Power clean and push jerk

Need some coaching on these.

7 rounds complete

m/33/165
cfwu x3

4 rounds + 3 C&J's.

That was hard. Fun. But hard.

28/M/165

4 Rounds +2 reps
full squat clean and Jerk.

7 rounds + 5
Done at gym, so no bumpers meant lowering weight instead of dropping it. I'll have to try it at home with bumpers to see if I can get 8 rounds.

38/m/190
as rx'd (power cleans)

8 complete rounds (6 seconds to spare)

M/33/170
As Rx'd
Squat clean and Jerk 135
5 Rounds + 3 reps

CFLU

As Rx'd

4 rounds

as rx'd

7 reps, fowled on 8.
Cool Down

Back squat:

4x5 135lbs
5x5 225lbs

40" box jumps
3x10 reps

some light kettlebell work

41/m/160
as Rx'd
7 rounds plus 7
35 total

26m/5'10"/176
As RX'd 6 rds. stopped with shoulder pain

M/34/72"/200

Six rounds as Rx'd.

Failed the time on 7th round, only 5 reps.

30 yom
129lbs
95lbs 6 rounds 4 reps

5 rds + 4 full squat cleans & combo of PJ /split jerk
using this strategy results in very few rds and I felt like I hadn't done much, so I did 30 fsc & split jerks with 25 sec rest btw.
43 yom 178# 6'1"

5 rd's as Rx'd

Skipped this. Made up the 4x's 400 meters and 50 squats.

m/37/6'2/185

did power cleans: 6 rounds.

Did this wod after Gant's hybrid workout.

Moved alot of weight today in the gym!

Power cleans and split jerks with only 65 lbs. Still working on technique with this one.

warmed up with 1000 m row, 4 minutes of jump rope, and 10 sets of 5 power clean and split jerks

WOD: 12 Rounds

Sweet lung burner

Tried a few 135 pounders and they felt pretty good, so I plan to try as Rx'd next week.

Through 5 reps in round 6, w/50lb db's.
Then 7 rounds with 40lb dbs.

@ the fitness center, Sheraton Gateway Hotel, LAX.

as rx'd:
5 rounds + 2

full squat cleans / push jerks

M/50/6'3"/256

6 as RX'd .... who knows if form was correct, the weight started and ended on the floor, the weight went from ground up into the air over head. I can still stand. Go Red Sox.

5 rounds + 3 reps as Rx'd

not impressed with myself...

m/27/6'/200
as rx'd
8 complete rounds

m/31/230/68"

as rx'd
8 rounds + 5

m/28/185

as rx'd 5 rds

post workout--- run .33 10 burpees x 3

Already hit an hour with the Kettlebells when I saw todays WOD, so thought i'd try this one with Kb's, long cycle style.

M/28/5'9"/170

2 x 24kg Kb's:

6 rounds + 5 reps on the 7th.

59/m/180

5 rounds @ 95lbs and w/o full squat.

95lbs
4 rounds + 4

37/m/5'11/160

ohs 3X3 103#-113-123(PR)
fs 3x3 133#-143-153f2(PR)

continuous c&j 123#
6 rounds (My nagging cough caught up to me as the metcon got tougher)

# 11
"The quest to Measure Fitness"
July 2008

21/m/138

135lb squat clean & jerks
5 full rounds

4 rounds + 3 reps

3 sets wrong way pullovrs 45lbs
3 sets reverse incline hammer curls 20lbs

20 minutes Stepmill intervals 30 sec work 30 sec rest

held handstand for 32 seconds

as rx'd
8 rnds + 7 reps

CFWUx3 with 25 lbs

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

total 6 sets, with 6reps out of the 7th round

The doctor called me with awesome news. I don't have arthritis (well, I do, but it's only as much as you'd expect from an active 39 year old). I have a stress fracture. I'll be on the DL doing "working wounded" workouts for a few months but it will heal. Yeah! I'm already getting the "you got that from Crossfit". I guess they don't realize that if I wasn't doing Crossfit I'd be doing something else that would give me stress fractures. Good luck with the wod today everyone. I'm bummed I can't do it, but I am excited I won't have to take it easy forever.

5 minutes.

M/265/28/6'3

As Rx'd

8 rounds

I started out with the weight at 135, but RX'd halfway through to 115 aprox.

1 Clean and Jerk (testing weight)
5 Min Warm-Up on Rower

1 C/J 135
2 C/J 135
3 C/J 135
4 C/J 135
5 C/J 135
6 C/J 135
6 C/J 115 (repeated 6 reps because of time lost on weight change)
7 C/J 115
additional 30 seconds rest
8 C/J 115
additional 30 seconds rest
9 C/J 115
additional minute rest
10 C/J 115
6 C/J 115 (failure at this point, wrists worn out)
8 C/J 115 (better, but grip is essentially shot)

5 Min cool down

20 45# (bar) C/J, smoothly went through the motions
20 45# (bar) C/J, smoothly went through the motions

And with that I was done. Took me around half an hour over all.

F/32/5'6"/140

Scaled to 65#. 7 minutes.

Prob could have gotten a few more in the 8th minute (not all 8), but I gave in. I know, Lame....

Try 75# next time...

Started with CFWU
10 reps each, no Samson stretch;
*no broomstick, used 20# barbell OH squat for first round, then a lat pulldown bar for 2 rounds; *assisted pull-ups (40#); *assisted dips (40# round 1, 50# rounds 2&3)

M/28/173
CFWUx3
WOD as Rx'd: 5 rounds plus 5 reps

I did it twice with a five min. rest b/t rounds and I got 5 rounds plus 3 reps on the second round.

28/m/194

round of 8 + 3 reps

did it Grace style

M/25/180/5'9"

Power clean & jerks

7 minutes,3 reps

Unexpected butt kicker. I came in thinking I would do squat cleans but I wussed out. However, I'm very amazed with my strength gains! The other day I did a little grappling and my opponent, who was well over 200lbs, said that I was just to strong for him! That and the fact that I wasn't getting tired certainly reinforced even more my faith in CF. Thanks Coach

Did this workout twice just for the hell of it.

Didn't do full squat cleans.

Got to 11, then failed on 12

Next time, got to 8, probably could've got 9 or 10, but I was smoked.

24/m/5'11"/186

Full Squat Cleans
6 rounds + 5 reps as rx'd

m/24/6.1/195

8 rounds with 5 seconds to spare. No way I could get 9.

m/40/72/175
three sets at 135, then dropped to 95 and went 4,5,6; the six took over 1 min

ran 3 @ 22:30

#85 & #120

I TEACH 8TH GRADE SCIENCE AND COACH VARSITY FOOTBALL AND VARSITY BASEBALL AND HELP RUN THE OFFSEASON PROGRAM. I HAVE INTRODUCED MANY OF THE CROSSFIT CONCEPTS AND MOVEMENTS INTO OUR WEIGHT WORKOUTS. WE'VE INCORPORTATED MANY OF THE FUNCTIONAL MOVEMENTS INTO OUR WORKOUTS, FROM THE JR. HIGH ALL THE WAY UP TO THE VARSITY LEVEL. OUR ATHLETES HAVE REALLY ENJOYED WHAT WE'VE DONE AND WE'VE ALREADY SEEN HUGE IMPROVEMENTS IN OVERALL STRENGTH AND ENDURANCE IN THE SHORT TIME WE'VE BEEN DOING IT.
I USUALLY WORK OUT AT 6:00 A.M. AND THE COACHES ARE USUALLY GETTING TO WORK WHEN I'M FINISHING UP. THEY THINK I'M CRAZY FOR DOING THE STUFF MYSELF, BUT THEY REALLY LIKE WHAT IT'S DOING FOR OUR ATHLETES. I'VE TRIED TO GET THEM TO COME AND JOIN ME, BUT THEY HAVE SEEN FRAN, HELEN, AND SOME OF THE OTHER WODs AND HAVE BEEN A LITTLE SCARED TO PARTICIPATE.
KEEP CROSSFITTING AND SHOWING WHAT REAL FITNESS IS ALL ABOUT.

As RXd
1-1
2-2
3-3
4-4
5-5
6-4
I finished the last two reps over the next 3 minutes. Was not expecting this to kill me the way it did. WOW!

as rx'd:

6 rounds +4 reps

6'2"/m/245/36
8 rounds

Wow. I felt misarable with my eager 6 round, but it seams im not the only one. IT was alot harder than I expected. I need some seconds to get into a nice position before the clean (feet and hands) and its slowing me down as hell.

I did 5 reps of shoulder press after the last round and that was it.

As rx'ed (full cleans)
5 Rounds + 4 C&J's

I recently decided to end my subscription to Mens Health (my last issue will be in December) and subscribe to the CF journal. I love it! I read about a military workout called CHAD. Considering my name is ...Chad...I decided to give it a whirl after today's WOD. I headed over to the track for a modified Chad that went as follows:

400m run
25 Tire Flips
400m run
25 Sandbag Thrusters
400m run
25 Sandbag Front Squats
400m run
25 Sandbag Push Presses
400m run

18:45 with a 20 lb weighted vest.

Thank you Crossfit for taking me away from the same old boring workouts

#225 JPW

Glad to hear you're not arthritic but even so, a stress fracture kinda sucks.
Take it easy however don't do the Sick, Lame and Lazy WOD (aka couch potato). Are you able to swim? Erg?
3-2-1!!

Theresa: 65# power cleans; 5 minutes, plus 5.

M/19/5 7"/130

Had to scale down to 95 lbs (full cleans)
1:1
2:2
3:3
4:4
5:5
6:6
7:6

Have i miss something?

If i understand the WOD:

If a do the first rep in 5 sec i have 55 sec of break.

The second minute , if it takes 10 sec to do the 2 reps , i have 1min 50 left to recover?

Please help!lol

Continous clock C&J(full squat)

6 rounds complete

M/37/6 2"/225
135lbs

1:1 2:2 3:3 4:4 5:5 6:6 7:6 8:4 9:2 10:3 11:2 12:2 13:2 14:3 15:3 16:2 17:3 18:2 19:3 20:4 21:3 22:3 23:3 24:3 25:3 26:3 27:2 28:2 29:4 30:2 31:3 Then I quit.

m/23/6'3/222

As Rx'd

8 Rounds + 6 reps

6 rounds + 6 reps as time expired.
Power Cleans and Press, no front squats.

scaled to 75% body weight, 115

5 rounds + 5 (so close!)

m/160/5-8/35

4 rounds 95 to 115 lbs

did some more power cleans/jerk 2 per minute for 5 minutes 115lbs

tried again with 135lbs
3.5 rounds

Kinda new to these olympic lifts--still working on form and technique. I think speed and power will come. I think rubber weights would also help--my gym doesn't have any.

22/m/5'10"/165

47 / 171

done with Power Cleans

5 complete rounds plus 5 reps in the 6th

I'm disappointed that I didn't get more rounds. I tried to space out the work in the 6th minute and I ended up missing by 2 seconds. I screwed up! With that said, I probably would have failed during the 7th minute.

These workouts always seem easy until you are three sets into them.

As Rx'd

8 complete,
failure on 9th

#237 & #120 & #85

I also coach(Football) and teach at the HS level. Mason, I really feel your pain about the whole 6:00 WOD and not getting the other coaches to join.(actually one just started last week with me) I can't seem to get the strength coaches to buy in though. I'm not the head coach though, and it's not my place to modify the current weight program (bench/squat/clean). Maybe if I could present it in a way that doesn't seem too tough for the kids(the actual reason the strength coaches won't do it). I believe that football players should be extremely mentally and physically tough. (go figure)
If any of you guys out there who are incorporating Crossfit into your HIGH SCHOOL weight programs could email me some material it would be much appriciated. I want our youth to benefit from Crossfit! Thanks.

Work Hard. Play Harder!

6 rounds + 4 on 7th
7th round zapped me
For some reason the rest time kept getting shorter!!!!

As rxd with (mostly) power cleans:

7 rds + 2

Tired and sore; pushed to get 7 and then I was toast.

sorry forgot post #256 25/m/5'11"/175

Cynthia Comment 324, 1 Oct 08:
Thanks for asking. I did CF with some of the guys in my SPECOPS unit. After I retired I decided to run my second Marathon. Marathon training took a lot of dedicated time. I finished the Marathon in 3:40 which wasn't bad for a 42 y/o. Two months later I was deployed to Afghanistan. I continued to run and periodically do CF but not routinely. I guess I got too busy. Anyway, when I returned to the US from Afghanistan I noticed a slight but bothering pain in my right hip. I friend of mine was doing Bikram yoga and suggested that I try it. I said, "Yoga is for sissies." Boy was I wrong. It does become a little boring after awhile but the physical and mental health benefits keep me going. CF gives me the change and newness I crave, and running will always be my passion. I'll keep doing all of them. Am I an addict? Nice talking to you.
Trudge

M/31/6'/195

8min +4
power cleans/ push jerks

RX: 6 Minutes + 5 reps

as rx'x 10 + 5

after finishing 10 was just gasssed must have taken 25 sec to go again. Good one Coach!

6 rounds + 5 reps

subbed : 135 pound Clean and Jerk
1,2,3,4,5,5,4,3,2,1 reps each minute
total 30 reps 10 mn
ouch! (for me)

M 34/145/5'7"

135 lbs. 2 rounds
115 lbs. 5 rounds

Subbed 115lbs

Full squat cl and spl jerk

Good WOD

M/48/5'7"/160
Grace: 115lbs 15:40

As RX'd
8 rounds

used 75#, 8 rounds + 5 C&J, brutal WOD.

M/33/182

135 CLEAN AND JERK

7 rounds

8+7 85#

As rx'd 6 rounds exactly. Wanted NO PART of another round! But now I know I can do Grace as rx'd, which is my goal for the fall.

Warmup was 4 min. row, c&j at light weights. Cooldown was 1 min. sprints on the tread, 5:42 pace, 1 minute rests in between, then 4X10 GHD and stretching, "it's a day."

23/150

WOD as rx'd

6+5C&J's

did 4 rds got a call, started over.
did 4 rds got a call, started over.
7 rds + 5reps

7 minutes

WOW!!!

1-5 rds full squat clean & Jerk
6th power C&J
7th round Gased

Rest then..1RM C&J
200# (PR)

Freddy - I scored the same as you at the Manchester cert, 9min 6 reps. I ended up having to use cast iron plates for some reason...... :-(

As rx'd

10 minutes exactly (PB). I wasn't expecting anything more because an old RC injury flared up during "Nate" yesterday. I'm soo looking forward to my third helping!

31m/195/75"
Power Clean / Push Jerk
7 minutes + 6 at 155lbs

Brutal....

43yom / 150

6 minutes as rx'd

Poor showing today, I think the 10k I ran last night zapped my power.

38m/6/183

wod as rx'd since 5/22/08

6 rounds + 4 reps

9 rounds + 4

5'4/170/30m

11 rounds + 9 reps as Rx'd (Grace style)

M/5'10"/175 lbs/ age 21

8 rounds

Age 36
BW 150#

As rx'd:
6 rounds +6 Clean & Jerks

Power Cleans

CFWU

Not as Rx'd
105#
5 Rds +3
--------------
30 Back ext, 20 Dips, 1000m <4min, 2 x PAC laps 1:29

36 / M / 73'' / 241

10 rounds, plus 10 in the 11th minute.

Gasser.

95#

7 rounds + 5

could have gotten through 8 :(

JE 6 rounds
ML 7 rounds
JW 11 rounds

as prescribed.

m/23/6'3''/215

as rx'd
7 rounds and then took a break and did round 8 9 and 10 at a slower pace.....that one was fun

m/24/135

rxd: 6+4

as rx'ed 135lbs for 7min.

6 rounds plus 4 Rx'd

5 rounds + 3 (18 tot).

Next time either limit to 2 bball games first or do WOD before bball. Go for 6 rounds.

5 rounds at 115#

Then 1 rep max:

-145
-150 (PR)
-150

First time doing clean and jerks, scaled weight a bit.

1-89
2-89
3-111
4-111

Only got to two on set 5. then did a set of 4,3,2,1 at 111 for good measure.

M/18/192/5'10

made it through five minutes as rx'd, and finished the sixth set a little late.

22-226
wod as rx'd
7 rounds + 4

I ended up doing Tabata B2B Squats with my soccer team today. Lowest round was 15.

8 rounds, made it to 8 and saw Elvis. This was tough, forearms are smoked.

JSS KdGII, Baghdad

7 rds even. Was getting too sloppy & weak to continue (iron plates in the Army globogym & way too crowded)

Muscle-up practice **almost there**

100 ring dips (ladder to 10 & back)

last night:
100 24kg KB swings - ladder to 10 & back
8 - 75m sprints

m/28/175/75

2xCFWU

clean&jerk scaled to 50kg

6 rounds even

M/23/6'1"/180

11 rounds + 8
Full Squat Cleans @ 135#

Should have done this at 155#

Did same thing, only with Snatches @ 135# - with full OHS of course

7 rounds + 5

scaled back to 55kg,

6 rounds + 4C&J

"Two-hands anyhow" method used.

Thank feck it's a rest day tomorrow.

33/m/72"/180

5 rounds completed

as rx'd: 7 rounds, with 4 reps in the 8th minute

Hey Coach, what do you think about the use of single -handed dumbbell bench presses and other lifts to build lateral strength and mobility? I have heard that some pro football camps use this technique.
(And Ive been wanting to say thank you for all of your time and effort)

5 minutes, plus 4 reps in the next minute.

Did this with full squats on the cleans. This is a much more difficult workout than it looks on paper.

M/25/6'/205

7 Sets plus 5

5 min.completed.Now I have to do CF Endurance WOD.

m/52/6'/229
C&J from the ground (no squat)
115#.....5 rounds

I am always apprehensive on the first WO tries.
Next time I will do the rx'd and/or push harder (maybe get a partner to push me).

Jim 48/M/160 5 rounds + 5 reps
Mark 28/M/230 4 rounds +2 reps

Power Cleans:

10 minutes + 6 of next.

Sneaky one that doesn't kick in quickly but then lets you know it's there with a massive haymaker to the jaw! Effective.

M/25/160/6'

as Rx'ed

7 rounds completed and a few reps into the 8th then ran out of gas/time.

Surprisingly tough workout.

m/185/6'0"/25

got 8 reps about 5 seconds too late. Not too shabby.

27 yr / M / 5"11 / 160 lbs.

Oly lifts are my goat

Couldn't get the 135 lbs over my head - for now..

snubbed 115 lbs...

6 completed rounds. I felt motivated so I continued with the following routine.

115 lbs
Snatch 3 sets of 10
push press 3 sets of 10

as rx'd 135lbs, 4 rounds plus 2 in 5th min. Tough.

All good until minute five - full squat clean/jerk.

Anthony (M/29/168)

12 rounds + 7 reps

As rx'd
6 rounds

M/32/5'10/160lbs

14 rds completed

fun fun fun! nice add to the mix.

7 rounds.. short but sweet

45/M/6'/180

DID SOMETHING DIFFERENT...

135 POUND THRUSTERS BUTT TO D-BALL TO FULL OVERHEAD.

10 ROUNDS + 7 REPS...I WAS DEAD!!!

DID THE HEAVY THRUSTERS...PRACTICING FOR SOMETHING.

HANDS IN MY POCKETS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

steve - great video! glad to see you are doing well after the cert! i think i caught my elbow at the end of the video - thanks for helping cheer me on during that day two WOD!

dawn

M/35/165
6 ROUNDS + 5 REPS SQUAT CLEANS AS RXED
UNDERESTIMATED THIS ONE

41/M/149
6 min as rx'd

8 rounds

30/M/180

6 rounds with PC & PJ.

Definitely a surprise to wake up to this this morning. Thanks for the positive comments. I just relived the whole weekend in a couple of minutes.

It was a great cert, and I am a far better trainer because of it. As I said in a post on the day I returned, the staff was outstanding, both knowledgeable and inspirational. I hope to be as articulate and clear with my lessons.

The knowledge I have gained is helping to improve student-athletes each week, and I have already been contacted by folks who have additional insight to share.

As far as posts go, I'll post today's before the week-end is up, if you need it sooner check my greaseboard.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Clean and Jerk 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2.

135lb Clean and Jerk
2 minutes + 2 reps toward minute 3
Full squat cleans
Foam roll after

M/24/5'10"/155

CFWU x 3 (rowing muscle-ups instead of PUs/dips).

Scaled to 115lb. Floor to lockout overhead.

7 Rounds complete.

About 3 minutes later, I did the reverse ladder, starting with 7. Brutal. :) What an awesome cycle!

Take care!

S&C coach who first heard the word Tabata a few years ago!?
Well, to be honest, I first heard the name Dr. Tabata about a year ago, but boxers (and may be not only) in Eastern Europe (and may be not only) have been doing 20/10 intervals for at least the past 30 years.

33 yom 220 bwt
bike 10 miles a.m.

cfwux3rdsx15reps abmat sit-ups, ring push-ups, handstand hold, air squats, and pull-ups.

wod 135 power clean and push jerk
7rds +6
this one really caught up with me fast. definitely underestimated can't wait to do it again.
bike 10 miles home

#243 Mark - I won't know for sure until I get a bone scan but I am guessing that the erg and swimming will be good to go plus I still have push-ups (and HSPUs), pull-ups, muscle-ups, sit-ups, back extensions, probably shoulder press and push press (although maybe not), bench press and probably pistols on the good side. I'm sure I'll think of more but those will keep me going for awhile without getting bored. The couch potato thing isn't even an option. I had the cable tv disconnected in June and I haven't missed it at all (although now the Cubs are in the playoffs so maybe I'll get it turned back on). Thanks for the support.

75 lbs
4 rounds + 3

GA warm upx3

7 mins

rested 5 mins than worked back down the ladder

1,2,3,4,5,6,5

as rx'd

6 rounds

could have started a 7th but totally vag'ed out

1-1
2-2
3-3
4-4
5-5
6-6
7-7
8-6
As RX'd
Completely underestimated this one
Did the same workout again later on at 115 and got to 11 minutes.

Rx
7 minutes

m 43 5'9" 181 lb

As Rx'd
1-1
2-2
3-3
4-3
Finished up 4th rep at about 4:15

Subbed: 115#
5 Rounds + 3 c&j's.

Love the Olympic lifts! Starting to feel better with split jerks. I have been incorporating into my warmups. Still, really tough WOD!

Thanks Lauren and Coach for another great cycle! I can hardly wait until Saturday!

9 rounds as rx'd. sucked more than i thought it would.

7 rounds

Hmmm...14 rounds....I'd like to see that one. Thats 4.3 secs/rep from floor and back after doing 13 prior rounds.

M/27/71''/160 lbs
As rx'd, 7 rnds
It was the least fun 6 minutes, ever.

115 lbs
5 rounds

6 rds prolly couldve gone more if idve had someone to handle the stopwatch for me, would absentmindedly forget to watch thet clock and lose time for rest/work.

M/44/5'11"/190

6 rounds as rx'd, that was killer!
Totally ran out of juice after two reps on 7th round. Just about dropped the bar!
Thanks Coach, I'm feeling stronger everyday!

6 rounds + 4 reps with full squat cleans and push jerks. I intentionally did them the 'harder' way so the WOD would be shorter but also so I could work on them. Didn't take long to totally kick my butt and I'm still suffering from some post-vacation work capacity issues.

Post-400m intervals with 2 min rest @ %80 speed, all runs between 1:26-1:30 which was precisely my goal. Also 3 sets of 15 sec L-sits.

3 rds + 3

m/41/179
5 minutes.

as rxd 8 rounds...grace style...jb

5 rounds. Thought I would at least hit 7 minutes.

Aloha,

Jordan

6 rounds +4.

Either I wasn't feelin it today or this WOD is just that hard. The snowball affect is 10x worse than the Pull Up version of this. Took me by surprise.

S/F

OUT!

M/39/5'10"/170

3 rounds CFWU

3 1/2 rounds C&J

I was hoping for more. I didn't pick a good weight for this. I went with 95#, which is getting close to my 1RM. I should have used 85#.

Did some clean practice afterward. I need to work on getting my elbows up a LOT faster. I've only been CrossFitting for a couple of months, so I'm trying to throw in some clean practice at least once a week.

It was a nice day out, so I went for a 3 1/2mi run to finish off.

85#'s

11+9 Loved this one!!

38/M/176

"Gunny"

21-15-9

SDLHP 135lb
Front squat 135lb
Push Jerk 135lb
KTE

row 500m/750m/1000m btw rds

34:23

David
M - 33 - 5'10" - 173# BW

DROM warm up
CFWU x 2 x 10, with ring dips

WOD as rx'd: 5 rounds + 3 reps (18 reps total)

Post WOD: 95 pound Thruster 10-10-10-10-10 reps

5 rounds flat, no extras. Surprisingly, to me anyway, was that it was my quads that failed me, and not the upper body. (I've been hurt, so I'm not too down on myself. I really expected to do 7-8 rounds tho).

8 rounds completed. 36 total reps. 135 as rxd.

27/m/181

As rx'd
Full squat cleans
6 rds + 5

At VIP, as RX'd.

7 Rounds, with about 5 seconds left in the 7th minute. Could not psych myself into starting the 8th minute. Will next time.

cfwu x 1

116lb squat clean + push jerk

4 minutes complete, 5 reps for 5th min at 5:15

33 reps overall in 13:00

27/m/185

almost 8

Warm up: Skills practice - pvc shoulder press, push press, push jerk, OH squat. Practice air squats, med ball cleans and some weighted C&J.

WOD: 115# 5 rounds. That was tough.

Afterward: 2 mins knee tuck practice, muscle up practice, more air squats.

6 rounds + 3 reps.

Each rep started from the floor, full squat clean and jerk on all reps.

awesome!! warmed up w/ stretches and 45# push presses; ran 3.0 miles in 25-ish minutes; did 20 box jumps at 2.2 miles; then completed 6 min flat 95# CJ... fun fun fun

6 as rx'd. Its dark in the shelter tonight. Been sick.

29/f/115

95# 6 rounds + 2

PC + PJ

pre: wux2
post :PT + 1x10 ctb pull-ups

i'm fried, looking forward to rest day.

great video, nice work again faster folks! :-)

29/m/5'10"/~160

sub
45-lb. sandbag power clean

10 rounds

sick, run down and in need of rest day. stopped at 10 reps, which took ~20 seconds--just wanted to get some light work in and move lymph around.

90 lbs

1:1
2:2
3:3
4:4
5:0
6:5
7:6
8:0
9:7

Full squat cleans

Great WOD, but I'm not happy with my performance. I'm still recovering from a leg/hip injury, so I went with power cleans.

6 rounds plus 4 reps.

8 rounds plus 6 cleans. (power cleans)

Hey did this workout remind anyone else of highschool math? (n(n+1))/2

Oh ya, did 30 MU's for time yesterday: 7:20 (PR)

135# by the way

27/m/173

power cleans

6 rounds + 5

i think i just peed a little

Rx

Finished 8 + 2

Had no grip left...

22/M/170

As Rx'd
7 Rounds +3

Grace style reps - power clean/push press.
As rx'd 9 rds + 6 reps.

Post - Complete 1 rd per min for 10 mins:
4 C2B Chins
6 Paralette Push-ups
8 Abmat Sit-ups

7 rounds + none
as rxed

did 95 lbs squat clean on the minute

- 8 rounds + 8 reps

6 successful rounds, followed by some extra work on power and form. Preceded by CrossFit Endurance workout:

3 x 5 mins max running distance w/ 3 mins rest in between. Distances completed on a 1/7 mi lap gym track:
1) 5/7 mi.
2) 11/14 mi.
3) 11/14 mi.

M/24
Bwt:195

Rx'd power cleans: 8 full rounds plus 4 C&J

Real barn burner wanted to get higher but went at this thing all wronge excited for the next time it comes around!

m/33/200lbs

8 Rounds Rx.

Can I stop shaking now...

Opted for full squat cleans...
6 rounds + 5 C&J's

Post- Max jump squats in 60s with a 45# bar- 50

I need to light a fire...im having so much trouble getting started again.
Got through 4 minutes+4reps fullsquat c+j's, but i was completely gassed.
I decided to run a mile and test this damn ankle sprain. finished in 8min without too much pain...

This was my third WOD since returning to CF.

Scaled this one back to 95lbs because I am still pretty sore from the previous two days.

1-1
2-2
3-3
4-4
5-5
6-6
7-7

24/m/5'7"/155#

Oly lifts still have my number. As usual, no bumpers, and no real confidence. Scaled to 115#.

Long form warmup at 45#/65#/95#

4 rounds + 4 C&J

Followed it up with some more form work at 115# and think I saw some improvement. Both the clean and jerk were in need of improvement, but I think my power cleans have gotten a little better lately. I think form was the limiting factor, rather than fatigue, however I did start to get slow at the jerks towards the end.

First time lifting anything heavy in over 3 weeks. Yummy

m/40/141/5'6"

as rx'd
5rnds

32 male
wt. 167
9 rounds
as rx'd

scaled to 95#

5 rds (6 rds, technically, with 5 reps on rd 6)

34 male weight 230

135#
Did 8 minutes and was smoked. I knew this was going to be rough. I am always amazed how things like this smoke me.

i'm a wimp so i did it with 95 lbs.

6 rds
+
6 0n the 7th rd.

correction 8 rounds

Rx
8 rounds +

Thanks to Coach B for teaching me how to Clean and Jerk.

This was bloody hard - especially after the heavy squat day.

6 + 3...the room was going dark and I started seeing little pixies.

LLCF (Long Live Cross Fit!)

#331: Been a Bio teacher for 15 years, and a strength coach for 2. Trying to catch up as fast as possible. Sorry.

Steve

21/M/195lbs
8 rounds

First post on the boards. Started doin CF on my own 8 months ago. LOVE IT

M/27/5'9"/170

As Rx

8 Rounds + 5 reps

m.26.6'4''.225lbs

As rx'd: 10 full rounds plus 9 in minute 11. I had ten seconds left, but my grip failed me.

This WOD was awesome.

37M/5'10"/165#

Warm-up: 3:06 row (816m); CFWU - 3 rnds; Burgener WU.

As Rx: 6 rnds + 2 reps

Cool-down: hamstrings stretching; foam roll.

Squat cleans & jerks. Yesterday's L-shldr inj reared its ugly head during rnd 5. Glad I'll be able to rest it tomorrow.

"Nate", details there. 10 rounds even.

24/m/5'11"/186
I did full squat cleans earlier and got 6 full rounds + 5 reps. I decided to try power cleans this evening and got 9 rounds + 7 reps. For me, the power cleans were way easier.

7+6, goal was 8, so missed it by 2. Total of 34 C&J's.

F/142/31

9 complete rounds using 65#. Barely had the energy to say 'I'm done' after completing 9th minute..lol. Did with a buddy of mine I saw in the gym and he only managed 8 rounds. He tried to act like the workout wasn't all that hard but he ended up leaving shortly after that!

Going to make up Filthy 50 tomorrow so that should be fun!

C-
95 lbs 8 rounds +5

L-
30 lbs (way too light) 11 rounds +5

22.m.134.65"

as rx'd
5 rds +3 reps

5 as rx'd

M/220/6'1"/29

6 + 3

got my first muscle-up after WOD!!

Big Day

REST DAY TODAY BUT I PRECIT AT LEAST 12 RDS!!
I HAVE A GRACE OF 1:47!

CFWU x3

I think the women's weight was 95#..that's what I used!

squat cleans to split jerk

7 complete rounds

TOODLES! :)

Hello Crossfit world!!
Need your help.
I didn't get this WOD done due to shoulder pain. Hopefully tomorrow.

I've been studying BJJ since '95 and should be a black belt by now but I'm not. Over the years I've suffered shoulder injuries as well as a cervical spine injury that I've never taken care of. As a result my push press sux. I can't do HSPU. MU..forget about it!! Anyway to make a long story endless my shoulder strength sux!!!! How can I improve my strength in these areas where I need good solid shoulder power?? Thanx for your time.

m/21/5'11"/173

sub'd to 115: 4 minutes

7 rounds as rx'd (squat cleans)

did not attempt the 8th...

44/m/159#

no olympic bar in the basement gym yet and canceled my big box membership once and for all so i did this WOD

5 rounds of
row 800M
21 KB swings 1.5 pood
24 bar dips

36:47

yes, i realize this wod has nothing in common with C&J, but i needed a tough one before a weekend of hiking in utah. if my luck continues, the weather will really suck.

m/24/6'1/218

as rx'd

5 rounds

M/22/6'1/185

As Rx'd w/ power cleans

9 rounds + 8 reps = 53 C&J

POST: Same WOD w/ 95# squat snatches

6 rounds + 3 reps = 24

Felt pretty good. Really wanted 10 rounds but ran out of time. Post workout was really to work on form but was still real tough.

155lbs
almost 7 rounds (6 5/7)

m/198/36
This was a fun one today.

Rx'd-10 Rounds

60# made it 5 rounds.

I'm going to drill these more at a lower weight to really get the feel down.

The new shoes seem to be doing the trick and assorted knee issues along with the ITBS seems to be controlled.

Woot.

age 42
bwt 216#
6 rounds as rx'd.

as rx'd 12 rds

had my first improv day:

115x1
115x2
115x3
115x4
115x3...new student on duty in the weight room taps me on the shoulder mid-lift:
"no overhead lifts. either stop or go to another gym."

improved with
set of cleans on the same rep/min interval as the WOD: 5 rounds.
set of military presses on same rep/min interval as the WOD: 6 rounds.

improv can work!

First WOD back from 2 weeks rest on my lower back...

The first one always sucks, I felt heavy through the warmup and knew I was in trouble.

As rx'd (62.5kg)

5 rounds

4 rounds + 2 reps on dodgy knee.

CFWU X1
WOD: Weight as rx'd
8 rounds +8 reps

Post:
1.5 pood KB swings X20
45# OHS X20

M/19/5'11"/155

115 pound power cleans

5 rounds + 4 reps

as rx'd 6 rounds

m/36/210

7 rounds

M/38/190

As Rx'd 9 rounds with one second to spare.

7

32/f/5'4"/130

Not feeling 100% these last few days.

Used 95# for today's C&J ladder:

7 rounds + 7 reps

Phew.

5 rounds

8 Rounds Sub 95 lbs Power Cleans

6 rnds + 4

7 rounds

As Rx'd
10 rounds

5 rounds plus 5 C+Js. Terrible. My whole upper body aches from "Nate". Please post this again soon, Coach. I need to improve this one big time.

Just getting into this as a structured workout. Seems pretty impressive so far. I've mixed things up and done alot of similar "styles" but never really anything this focused or organized. Looking forward to more.

As Rx'd x 6 + 6
with 115 x 6 +5
with 95 x 7

M/52/5'8"/143
CFWU x3
Scaled to 95 lbs.

5 rds.

Surprisingly tough........

btw: 151

5 rounds + 3

gotta get my cleans stronger

28/M/200

7 Rounds + 7 reps
Power Cleans and Push Jerks

As Rx'd

6 rounds + 3 reps.

Got to the 6th minute.......then worked on some snatch balance's and some kettlebell stuff.

M/25/5'10/217

tough one
I got to the six round and had to rest for an extr minute.
Then I completed seventh round

I then countinued to more rounds with reps of 3

I then got on the stair master with a vest and did 50 floors in 10 minutes (Program steady at Intesity 10) Kicked my ass. then I had to jog home from Station 4.
I weighed in at 194 at the station I could loose five pounds. I would love to be at 185.
Tito

Finally got a chance to workout today....busy!!

Did not do C&J....all my bars are packed in the car for the CrossFit Milwaukee barbell cert this weekend, so it was dreaded burpees for me instead:

14 rounds + 9 burpees. All burpees had chest, thighs and usually my chin on the ground with a jump of at least 4" and an overhead clap. I was proud that I didn't break any of the sets until round 13....I'm usually not good for more than 10 consecutive.

Just for my future reference...

10 burpees in 26 seconds
12 burpees in 35 seconds
13 burpees in 49 seconds - easy to see where I fell apart.

Nasty little workout!

F/28/170cm/55kg

40kg, squat clean & jerk

Only 5 Rds:-(......

7 min

m/46/174
CFOC wod Lynne bp=52 pu=128. I will do todays wod next week.

Forgot to put in my post that I did full squat cleans. Not that I will remember I posted it after the fact...

M/38/5'6"/190

Yuck.

Full 135#.

X
XX
XXX
XXXX
XXXX

Almost made it to 5 rounds. Cardio was the limit...had plenty of muscle left...just couldn't crank the pace.

kk kk kk kk kk kk kk
F/44/130/5'2"

9 rounds w/85#

That was a smoker.

F/39/115/5'6"

Scaled to 65# (but should have gone heavier)

9 rounds

Me: 42yo/M/5'10"/174lbs/12%BF

Warm Up: CFWU with GHD's, HSPU's and Bar muscle ups, 3 sets 15 reps per set. Bergener WU 15 reps.

WOD: Clean & Jerks 8 minutes like this:

135lb full squat cleans for minutes 1 through 4.
115lb full squat cleans for minutes 5 and 6
95lb squat cleans for minutes 7 and 8.

Cool Down: 5 bar muscle ups and about 20 minutes of tumbling and handstands, much fun :>)

Next time I do this workout, I need to start with 95lbs to give it that, full on, smoke flavored feeling.

Have Fun, Train Hard,

Billy

43 yrs old, 6 rounds @ 135#

36 yrs old, 55#, 8 rounds

23yom/6'2/220

as rx'd
did them mostly as powercleans with more of a press.

9 mins + 8, so friggin pissed that I didn't make it to 10 and more... AHHHHHHHHHHHHHHHHH

this workout is a viper!

M/5'11"/167
Full of fail today. Did the BrandX pack version at 115 pounds hoping to get 9 or 10 rounds with good form. (less rounding of the back on the pull when tired)
Got 7 spastic rounds plus 5 on the eighth min.

M/27/205

Ouch.

Full 7 plus 5

wendi: f/5'8/142/28

95#
7 rounds + 5
power clean and jerk

greenville, sc

38m 185
7 rounds (power)
after: 3x10 front sq 135#

#458

Where in Greenville Nam do you xfit?

M/29/195/6'0

CFWU X 3
WOD as rx'd
6 rounds
needed more pain, so I went back down the pyramid after 2 min rest
5, 4, 3, 2, 1
total- 36 C/J.

this was fun

M/24/6'3"/235
As Rx'd 8 rds + 7

6 rounds @ 115lbs
still don't have the form down on these

i ended up doing this workout three times today. i already posted my first.
my second as rx'd: 8min and 4 reps
my third as rx'd: 8min and 6 reps
So close to 9min.
o well i'll get it when i'm fresh next time.

Wrist hurt too bad to clean anymore then 85lbs. 4 rounds + 2. Rough WOD even with this weight.

m/24/195

6 rounds

f/21/118/5'4"

95 lbs

6 rounds + 5

7 rounds + 6 reps (95#)

F/115/24

95# C&J

6 minutes

Could have done better! a little disappointed :(

age 18 bw 170
6 rounds + 6
did full cleans and split jerk

not good at all

18/150/M

As Rx'ed

8 rounds plus 6

m/29/265/74"
7 rd + 5

m/27/165/74"
4 rd

Third day on the program... We are SORE!

155# Full cleans and jerks

5 rounds plus 2.

Thank God for the rest day.

m/40/215/5'11"

6 rounds +5

11 rounds as rx'd.

Wanted 12, but just didn't have it. The "one on the 1st minute..." WOD's always humble me. The world comes crashing down so quickly doesn't it?

Video on our site, which is currently about 50% done. Just trying to get content for when the affiliate paperwork goes in. Forgive the mess.

I thought I wanted to scale, but a certain amazing coach I know wanted me to try the Rx'd weight for women (even though I've never cleaned OR jerked more than 75lbs).... and, surprise, surprise, I could! Need to work on the dip-drive-dip, but I am a happy puppy finding out that I CAN do 95lbs!

As rx'd (!) - 4 rounds + 4 (almost, but not quite on the last one)

Thank you Jason for the encouragement and the gift of your confidence in my abilities! CF Santa Clara is my new home ;-)

and Happy Birthday, too!

as rxd

dont think I did very well

6 rounds or 6 minutes.

M/47/6'/184

As rx'd

7 Rounds

M/47/6'/184

As rx'd

7 Rounds

M/47/6'/184

As rx'd

7 Rounds

5 rounds + 5

1st X doing this WOD & My form is not the best, but was able to do 6 rounds

M/35/5'10/195

as rxd: 7 rounds

This wrecked me. As RX'd:

7 rounds + 3

135 lb, 6 rds + 3 reps at time out

Second Set

95 lb, 8 rds + 4 reps at time out

RxD

10 Rounds, next time I'll shoot for 11

25/M/5'9"/178

As Rx'd

8 rounds + 5 reps

Man, that gets tiring quickly. At round 5 i did 5 reps in about 20 seconds.... round 7 is when I started slowing down. I felt like I should have been able to finish round 9. Still sore from squats the other day though.

Next time...

m/37/198
as rx'ed
8 rounds

5 rounds 3 reps. Full squat cleans.

Only seven rounds, but done about ten minutes after Nate.

m/32/186/6'

CFWU

scaled to 115# w/ hurt finger... didn't feel comfortable catching the first one at 135

8 rounds +7 (power C&J)

jezus that got hard in a hurry. It ended up being 15 in a row.
Added 50 back extensions, 50 knee to elbow and 5x100 jump rope singles.

37/6'2"/195

As rx'd: 8 rounds + 6 reps

I can't believe this is already day 3. Great workout to end the cycle. Now, back to the debates.

Full Squat Clean in morning
5rds + 6th all power clean
Gassed

Power Clean evening
8 rds + 15 extra not on time for even an 50
The Jerk was the weak link

Eric
32/M/5'10"/163

6 rnds squat cleans

Jen
40/F/5'/90

11 rnds squats w/ 35# bar

32m/5'10"/195#
7 full rounds

95# 6 rds plus 6

40/M/185

CFWU
sub 115#
5 rds. plus 1
Full squat clean

5 minutes @ 115#

with 100 pounds i did it for 5 minutes i need a lot of improvement. Juan

m/26/5'10''/195#

11 rounds power clean and jerk

m/35/193/6'1"

as rx'd 135#
7 rds + 6

M/25/165/6'0

Did not recover well from yesterdays workout abd I need to get stronger.

As Rx'd

4 rounds + 2

35/m/172

6 rounds as rxd
plus 2 sets of thrusters 95# 6 and 10 reps

as rx'd using power cleans and strict/push press.

7 rounds + 5 reps.

first 5 rounds were strict press...killed my pressing by the time i added in the leg drive.

Vance

subbed 95#

8 rounds + 7

not quite sure how you guys got six reps of clean and jerks done in a minute... unless you just did a power clean and push press. anyway, i got 5 reps in at the buzzer, so 5 mins for me. i cycled through that a couple more times and then called it a day. i kinda jipped myself b/c today was supposed to be an off day for me. oh well.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

As Rx'd: 6 rnds or 6 min +3 reps

subbed 115# 5 rounds plus 2
full squat clean, split jerk

M/46/145

As Rx'd
Grace-style

5 + 5

40/M/157

CFWUx3(ring dips)

5 rounds, squat cleans

40/M/157

CFWUx3(ring dips)
scaled to 95#
5 rounds, squat cleans

m/6'3"/215/28
as rx'd (power clean, push jerk)
1-1
2-2
3-3
4-4
5-5
6-6
7-6
8-5
pukie came to visit!

M 37 5'10" 149.5#

Scaled to 2x35# DB (70# total).

8 rounds + 6 reps. Stopped the clock at 09:15.65. 42 reps total.

3 WODs in a row. Let's keep building momentum, Apollo.

m/21/5'10"/141

cfwu x 3

5 rounds + 4 reps

not sure of the weight since the bumper plates were not labeled, but I think they were 10kg plates so about 89lbs

m/39/5'4"/141

As RX'd (all power cleans and push jerks)

5 rounds

Finished 3/6 reps before minute 6 expired, then did reps the remaining 3 reps in the next 54 seconds.

as rx'd

8 rounds

(after round 8 i just dropped down and died :p )

25M/6'6"/235lbs

155# squat clean and split jerk

6 rounds and 4 reps of seventh minute

all cleans A2A with a pause after each rep to reset and avoid catching on the bounce.

48/m/143
110# power clean/jerk
6 rounds

7 rounds + 6 reps in round 8

36/m/172

Unable to get to gym. So, I did the:

"The Sullinator"

28:53

5 Rounds:

100 speed ropes (jump ropes)
75 squats
50 crunches
25 pushups

CFWUx1

95# clean and jerk= 6 minutes

m/19/145

8 mins 115#

m/26/180
6rounds +1 Rep

6 rounds, as rx'd

24/m/250

as rx'd

5 min

5 rounds +4, wrist sprain kind of let me down, well thats my excuse & I'm sticking to it.

M/23/5'8"/155 lbs - I used 45 lbs on the barbell, and was able to complete 13 rounds. My fourteenth round, I only got 13 reps in.

M/24/150

As Rx'd:
6 complete rounds.

I got 9 rounds with about 2 sec to spare.

115 lb. C&J ladder (power cleans)
Ended with 5 done in the 7th round.

26 total in 7 min.

M/28/160

CFWU X 3 sans dips

5rds @ 120#

Not the greatest at OLY lifts so move kinda slow to watch my form. I still need a lot of work in this area. Need to start going to a CF box somewhere to get some instruction, but never in one place long enough.

M/29/6'1"/245

As Rx'd: - 6 rounds and followed up with 4 more rounds counting down from four. Great WOD! Been Zoning for 3 weeks and Crossfitting for a month steady and I haven't felt better in a long time.

6 rounds with 50Kg

Was beat up prior to this one after doing 4 WODs between Monday and Wednesday. Oh well, I'll cut the excuses... Most likely a rest day for me.

as RX'D: 6 mins. + 6

7 rounds +5 as Rx'd. Should have made 8.

160# M

5 Rounds Plus 3

135#

tough but really fun!

Got through 6 rounds.

I rested about 3 minutes then tried to get 7 in 1 minute just for kicks; missed on 6, got 7.

38/172/m
as Rx'd
8 rounds + 3

31/m/170

cfwux2

as rx'd 5 plus 2 in 6 mins.... alot harder than i thought..

With a continuously running clock do one 135 pound Clean and Jerk

3 minutes completed + 2 C&Js

27/m/185

As rx'd
6 rounds + 3

Full cleans, brutal

Joe - 5rds +2
Jay - 5rds +3
Paul - 3 rds +3

6 rounds and 4 c+j

awesome to the max

135 cleans--9 sets, 10th set only 3

I then rested and did the same thing for bench press...135lbs

13 sets.

Try it.

23/m/192
8 Rounds then didnt try 9th

m/37/5'11/190

5 Rounds as Rx'd.

Legs still killin me from the squats.

M/35/150

As Rx'd:
6 complete rounds
quit for 1min, then counted down 5,4,3,2,1,2,3

failed on 5

M/44/6ft/209

5 Rounds + 3

11 rds rx weight!

Then did:
50 tsunamis
15 burpees
3 rope climbs
25 box jumps
3 rounds 11:30

Hoped to get to the gym on the rest day to catch this one up, had to use the weights in the garage as one on my kids was ill (again).

30kg (we don't have many weight in the garage)

6 mins

Full squat clean and spilt jerk.

The kid that's ill came in the garage on the 6 min and asked if I was ok and would I like a drink and seat. Think I worried him a bit.

Good Fun

M/19/6'1"/185
Dang.

Finished 6
Got 5 for 7

4 minutes...

As R'xd:

4 mins/4 reps

m/19/159/5'9"

6 rounds then 3 on the 7th

Stupid question... Is there an alternative exercise to the clean and jerk for those without access to a facility that allows overhead lifting?

5 rounds + 5 c/j's

Late night go at it. Did it a la Grace.

Power clean and press. As Rx'd.

8 rounds + 5 reps.
4 min. rest.
6 rounds + 3 reps.
5 min. of pullups->30 (UGH!).

I got 6 rounds with 95# Power Clean and Push Jerk.

power clean, split jerk

7 rounds + 3 reps

7 rounds

first 5 rds full squat cleans
last two rounds power cleans
split jerks on all

didn't even try 8th min for a partial set

081002
4@199#

081003
7@150#

49 fewer lbs gave me 18 addtional reps. will try 135 tomorrow.

25/m/5'8"/157

95#
9th minute only made 5 reps. Then tried again on the 10th and only made 4. Jeremy completed the 9th minute and i think got 5 reps on the 10th.

Katon

7 minutes + 3

M/33/5'11"/195

Wow, that was tough. It sure doesn't READ like a difficult workout, but man... *whew*

Finished 3.
Got 3 of 4. So close.

Oh, and this is my first exercise in Crossfit. Seems like the variety will be enough to keep me interested instead of the same boring routine all the time.

7 Rounds + 6 reps as rx'd

started crossfit this week. for this wod got 7 rounds plus 4. rested a minute and did the 8th round just to see if i could.

Due to low ceilings in my house I has to sub clean and press for this, which hurt alot more. Full squat cleans though, used a med ball to judge depth.

Got 7 rounds plus 6 reps and now I'll be doing max rounds of carrying a 20# baby around the house in a non-determined amount of time.

Rx'd

7 Full rounds. Last rep just under the wire!

Drama.

Embarrassed to post this, but for the sake of posterity:

Warm-up: Easy run, 2.2 miles to rec center

2 rounds. Re-injured my back on the first rep of round 3. Not as bad as last month, but still frustrating.

>:(

35/M/6'0"/170#

CFWU x3

WOD: as Rx'd 135# Power C&J

6rds + 5 in the 7th

WOD#2: Power C&J 2-2-2-2-2
165x2
175x1 (f on 2)
165x2
165x2
165x2

sub 45kg
5 rounds + 4reps

22/m/182

As rx'd

6 rounds.

Full squat cleans w/ jerk.
Definitely going for 7 next time.

3x1000m row, 2 mins rest

3:53
3:58
3:57

60kg, but most were clean and press.

7 rounds plus 4 reps.

Hanging out of my hoop by 8 minutes - shaky left leg and arm. Pleased to have reached a level on a rough par with people of close to my weight.

Rested for 10 minutes and then did 5 sets of 5 pullups to try and build my ability in that area. 20 minute cycle home.

Beasty
255lbs/40/5'11"/m

M/28/6'1"/225

Made it 6 rounds, rested too long and didn't complete the 7th rep until after the 7th minute was up. Took a rest, then pyramid back down from 7 at my own pace. Finished up with 3 rounds of 135 push press x 10 directly to alternating 24" step ups @ 135 x 5 to 24"box jumps x 10.

scaled to 94# and did Power C&J's
9 rounds plus 8 in the 10th

Boy, did I ever screw up. I did 4+ rounds, and then I thought I had interpreted the workout wrong. I continued getting 5 c&j's in 5 min., 6 in 6 min, 7 in 7, until I tapped out in the 11th round. I only did 46 reps more than the exercise called for. I have a bit of soreness to contend with today.

Jenny O. Nice work.
I did it Grace style.
8 rounds 6 reps of the 9th round.

done yesterday

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up power and squat cleans, jerks

WOD: 95#

tried squat clean & push jerk, and barely got 7 minutes. had the whole eighth minute to try to get a few more reps, but wuz so beat just couldn't pick up the bar.

voice inside: "so that sucked"... "hell if you leave this gym feelin like crap about that crummy performance! get some! go again!"

so... waited 5 minutes, then went at it again, this time with 95# power clean & push press/jerk
total = 9 minutes + 4

i think i woulda got the complete 10 minutes w/95# pc+pj if i hadn't already tried this monster with squat cleans 5 minutes beforehand. leavin the gym someone told me i musta had a good workout cuz i looked like the walking dead haha

M/46/6'/175/7500

5 minutes @ 115#

m/27/168

as rx'd 6 rounds... took me one extra second to finish the 6th rep, but hell, its one extra second so I'm counting it.

Dad: 8 rounds as RX'd

14 yo daughter: 11 rounds at 45#

8 rounds at 75lbs

6 reps on the 9th round.

f/37/5'7"/130

7 rounds + 4 reps of 65lbs

24/m/180

as rx'd

6 rounds + 6

Four rounds + 2

135 lbs, full cleans

m/34/200
cfwux3
pc-push jerk
8rnds+4

29 yom 225# 6'1"
as rx'd
7 rounds + 6 HC and Jerks

as rx'ed, started out doing squat cleans and thrusters, ended up with power cleans and split jerks.

7 rounds + 5 extra C&Js

Hard to believe I thought I'd get 10 rounds...

Six...I'm pathetic.

Subbed 145 pounds, made 8 minutes, rested and did a set of 9. Great workout! Should have rested again and done a set of 10 ... next time.

Caught up now - will probably take Sat off and double up Sunday to catch back up to the cycle.

Paul

47/M/177

7 minutes as rx'd

didn't have anything left for the 8th minute...

wow... thought i'd do better at this... 4 complete rounds... then pyramided back down, and threw in soem OHS's and snatch practice.

i'll be aiming for 6-7 rounds next time.

115 lbs instead of 135 lbs

6 sets with four extra reps - wow, harder than you first imagine

m/43/175

as rx'd
6 minutes

One day late...6 rounds with 115lbs.
Worked on rowing and muscle-ups after at w/c

M/23/5'11"/193

as rx'd
9 rounds + 6 reps

7 rds even

9 rounds + 6 reps

got hard fast.

as rx'd

completed 7 rounds + 4

as rx'd

6 rnds + 3

Totally messed up this one
done after a two day lay off

I don't get it

3rds 95 lbs
dropped to 45 lbs no form whatsoever
additional 6 rds with lighter weight

don't like this workout will check it out next time

Great WOD

9 RD's + 9 Reps as RX'd

A day late. 27m/6'8"/212
As rx'd: 6 rounds + 3

I tried this first doing power clean + front squat to push jerk: 3

I was gassed, but figured it wasn't enough of a workout, so I waited 5 minutes and tried it again without the front squat: 4

this was with 89#

M/36/6'3"/170#/xfit since 8/22

Bailed at 4 rounds, called it a day after. Very tired today

Received my barbell and bumpers from WFW.

5 rnds at 115 lbs.

51/M

Fun

10 rnds + 6

Burgener Warm-up, plus 1 set C&J w/15 lbs
First time as Rx- 4 rounds/minutes

Followed up w set each of 16 pushuups and drop squats to celebrate a MA student's 16th birthday.

Then a two hour class.

9 Sets + 7 reps on the 10th Set before I ran out of time. Never done this workout before, it was a good one.

F/23/145/5'7"

65# PC

7 rnds (28 total reps)

Decent, considering I did Grace with the same weight in a little over 10min.

Traps are dyyying today :(

7 rds and i felt beat. is this in the norm for a newbie?

115 # 5 rounds + 5

Age 52/BW 250# (used 75#)
1:1
2:2
3:3
4:4
5:5
6:6 with 2 seconds to spare, by time I was ready to start round #7 there was only 15 seconds to go.

4

m/36/170
8 minutes + 5.

Just power cleans not 100% confident with the jerk
5 rounds.

2/3 cfwu
95 lbs to focus on form.
1:1
2:2
3:3
4:4
5:5
Just stopped. Stunk up the joint with my effort. Where is the dedication? Arms smoked from the day before but need more suffering.

7 rounds as Rx'd

First 2 rounds with 132lbs, then dropped to 110lbs for remaining rounds.

5 rounds + 5

Could have barely made the 6th rep on that last round but would have been straight into the 7th round and I was about to pass out.

WOD as rx'd
5 rounds,power cleans,split jerks.
then 8 rounds @ 50k,full squat cleans and jerks.

5

38/m/160

Reduced weight to 115#, used squat-cleans and a mix of push/split-L/split-R jerks.
4 minutes + 2 reps.

Much harder than I expected. Great workout.

7 rounds...

As rx'd, done on 10/4.

6 rds plus 2 reps, all FSC.

1/3 cfwu, burgener wu

48/m/190

As Rx'd. 8 on the dot

as rx'd
5 rounds, tried for 6 but it took about 2 mins to complete.

m/37/175

4 rounds all power clean and jerks.

Cycle time was really slow due to grip adjustments and I'm not sure how to speed that up. Also, I had to carefully control the bar to the floor cause I can't drop. That kinda sucked. I finished by doing 20 reps in 20 minutes just to get some more work in and get more comfortable with the movement.

Good workout made crappy by my environment.

m/41/190

7 rounds as rx

29m/70"/155

4 rnds as rx'd

11 Rounds + 7

135 LBS.
Power Cleans and Jerk, "Grace" Style

M50/170

6 rounds plus 5 reps

25/f/5'6"/148

used 95 lbs

5 rounds plus 4 reps

34/M/190

Did this Friday, only 2 hours sleep.

As Rx'd
10 rounds

32/M/190
as rx'd
6 rds + 4 reps

M/31/6'1"/225

Used 105 lbs.

Got up to 8 minutes. Worked back down from there.

182/M/31/6.0

6 Rounds + 5

125 lbs. (didn't know I was using a 35 lb. bar until I was done)

5 min, total of 15 jerks total, 135 lbs.

1
2
3
4
5

I increased my load in two weeks - I couldn't clean 135lb before.

Rock climbed and played tennis afterward.

as rxed= 6 plus 3 reps

a little disapointed with results

M 30 6'2" 185

full squat cleans

as Rx'd 7 rounds

one failed attempt in round 7.. failed attempts use just as much energy.. *sigh*

M/37/171cm/70kg:

Started out and practiced the movement with 30kg a little bit (have never done it before) then went with 40kg:
1st min-1
2nd min-2
3rd min-3
4th min-4
5th min-5
Not very good form. Especially in the end. Need to work on the technique....

should've gone 115# instead of 135#
my legs were dying

3rounds+2
pathetic
thanks coach for another reality check

4 rounds, didn't think I had it in me. More rounds next time. This workout is pure agression.

Charity-
sub'd 95#
did it Grace style
10 rounds + 9 in 11th

34yom/170/6'0

As rx'd - 5 rounds + 3 C&Js

31yof/126/5'6"

@ 65lbs - 7 rounds

M/23/150 GregAWu

As rx'd: 5 rounds + 5 C&J

M/23/195
as rx'ed
5 rounds + 5 reps

finished with a pull up ladder
15 rounds +6 reps

6 rds

M 35/224

as Rx'd

8 rounds + 7 reps. coming back from knee injury. and 2 mos off. feels good to push it hard again.

29/m/215

power clean & jerk

9 mins (+ 5 reps in minute 10)

35m/6'4/210

7 min + 5 reps

115lbs

5 sets + 3

M/36/142

@ home 4 rounds

as rx'd @ 37's With Sean and Jeff

six rounds + six

70lbs/6/3 reps 7th min

As rx'ed

8 rounds + 5 reps

3 rounds + 3

Todd: m/35/160/5'10
7 rounds +2 reps as rx'd
Nate + this WOD = "Holy forearms, Batman!"

Teri: f/36/153/5'7
5 rounds +5 reps with 95#

M/30/5'9"/165

5 rounds.

Scaled weight down to 125lbs. I did Grace recently with 115lbs, so I'm getting closer to the rx'd weight for C&Js.

as Rx'd:
6min 6rounds

70#/6

135 lbs squat clean 6 full rounds + 6 reps

m/29/6`6"/220

Not as rxd, did power cleans because I can´t read properly...

Started with 135 but had to (quicly) change to 110 pounds after 4 rounds. Did mostly push jerks because my jerk technique can be bettered...

7 rounds (4 with 135 and 3 with 110pounds)

Crazy work out, when will we see the bear?

CFWU x 3

CJ scaled down to 105lb
5 rounds + 4 reps

M/36/201

as rxd 10 rounds two seconds left

Did not try any in the 11th round.

23/M/5'9/155

Scaled to 115 lbs

4 rounds

Found it difficult to do a full clean and jerk (with good form) in less than 10 seconds or so, but it felt good.

5rds + 5 as req'd

40 kg
8 rounds

As prescribed. 7 rounds + 6 reps

8 rounds
+ 5 (in 9th min)

32/m/6'2"/207

Due to leg soreness from previous two days, chose to do power cleans in leiu of squat cleans.

7 rounds plus 6 PC&J.

Good WOD

Phil 4:13

8 rounds + 2

First time on this one... Need to get the transition technique down from one C&J to the next.

AL 4 rounds
JJ 4 rounds
Taylor 4 rounds
Ryan did 115lb power cleans due to injury

6 rounds..

next time gotta do better

33 / M / 5'8" / 164

5 Full rounds
2 reps on 6th round.

Finished 6th round after clock expired....gassed on the 6th round.

7 rounds, finished on the nose

5+2

21/M/164

4 full rounds with 115lbs. Then I ran.

6 rounds + 3

Warm-up:
- 5 min rowing
- 40yard dashes
- light stair runs
- Front Stretch Kicks

WOD: As Rx'd

- 4 Rounds

30/m/5'10"/215

...power clean/split jerk

6 rounds + 5 reps

M/37/5'8"/160lbs

Used 115 lbs

4 4/5ths rounds

Row 800m
50 Burpees

total 20 minutes

27/m/241

115lbs - 6 rounds

as Rx'd 6+2

5 rounds. Not a good effort.

M/34/5'10/168

As rx'd

1/2/3/4/4.

5th round not completed.

6 rounds + 4

Completed 9 rounds at 65lbs. Couldn't even set up for the 10th round. Totally out of energy. This was just as much mental as muscle!

Jennie: 27 F 160# 5'9"
95#
Completed 6 min

23/m/6'7/235

As Rx'd. Most lifts did not involve full squats until I needed them at the end.

5 mins + 2 reps on the 6th.

27 yom 175lbs

135 lbs power clean and Jerk

8.5 rounds

f/25/5'9/138

65 lbs

5 rounds + 2 reps

m/30/160

135# - Grace style

5 rounds + 4...this got me quickly

6 rounds + 3 in the 7th minute but that is all... much harder than expected

subbed 50kg:

5 rds + 2 reps

30yo/M/6'4"/207#

As Rx 5 Rounds + 5....didn't feel strong at all!

33/M/198

8 Rounds as rx'd

6 rounds at RX'd weight + 4 reps

5 rounds plus 3

M/52/185

8 Rounds as rx'd - intense to say the least

10 rounds plus 5 reps in 11th

MAWL

A - 7 rds. + 5 (85 lbs.)
M - 8 rds. + 6 (115 lbs.)

Grace style for both of us

m/36/6'4"/97kg

The Porch:
With a continuously running clock do one 115 pound Clean and Jerk the first minute, two 115 pound Clean and Jerks the second minute, three 115 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

7 minutes @ 115# (52.2kg)

(Did this after fasting yesterday)

M/34/185

5 rounds plus 3 on 6th. Intensity increased significantly at round 4 due to time constraint. Still trying to figure out what grace style is. I was or appeared to be more efficient by keeping weight/bar close to body through the clean as noted by watching the example video.

39/M/220# as rx'd 9 rounds.

My wife, Angie, 43/150# did 9 rounds with 65 pounds.

35M175

6+6

35F127

6 @55#

as rxd:

8 rounds plus 5reps

m/6'/43/179

3 rounds + 3 reps

23/m/190
I always underestimate these workouts, I want 10 BAD!
As rxd
7 full round
8th round as follows:
6 of 8 in 1min so I added 2 more for 10 and did 10 total in 2:20
Shawn

5 + 2 very disappointed. really should have hit 7. first time at my garage gym, just had the olympic weights, didn't warm up good enough and had no mats to drop the weights on and setting them down easy on the garage floor took extra out of me. excuses excuses. 7 next time.

CFWU
five rounds plus 3 reps
M/47/19=85#/72"

42/f/5'3/110

85# = 8 rounds or 8 minutes + 6reps of C&J

#710
Your weights aren't going to break just use a sensible force when lowering them.

35/m/6'2/187
8 Rds (barely)

After a rest day. rx'd
8 rounds
8 reps on ninth round.

28/m/205
I just finished a scaled "Nate"

Rest 15 minutes

as rx'd

8 rounds and 5 reps.

28/m/185

7 rounds as rx'd.

95#

4 rounds plus 2 then form failed.

on bright side ran an 5k this weekend and came in 4th with a 22.23 vs. 24 last year. moving up and on.

Completed 3 rounds in the third minute. Didn't do any more. Felt pain in right arm. Also only did Cleans (not the Jerks).

This was pretty much an experiment for me. Lots of room for improvement in technique, strength, etc.

9 min + 3 reps

@115, clock problems so 7 is an estimate. Anyway, failed into my 8th set.

cfwux2

dumbass, didnt read WOD, did cleans only, no jerks

115#
6mins +4

m/34/5'9/174

CFWU - 3. Regular reps. Superman. Burgener.

Did power cleans, not squat cleans. Jerks weren't very good.

6 rounds + 5 reps.

M 8+6
H-5+5
E-6 +5
G 7 +5 65 lbs

44/m/165

seven rounds

went over a minute on last set, multiple clean/jerks are tough

as usual harder than expected
as rx'd
7 rounds plus 4 reps

38/m/5'8"/148

As RX'd 135# (power,push jerk)
8minutes + 7reps

cfwu x3

scaled to 65#
did 7 rounds but I think only 4 or 5 in the 7th round were within the last minute. Hard to tell when the clock I was using did not have a second hand.

9 rounds and 5 C&J

cfwu x 2
wod-full squat
4 minutes + 2 reps

30/m/165/5'6"
5 rds + 5

scaled down to 95lbs
9 rounds
that was a lot harder than i thought it was gonna be.... but i loved it as usual

25/M/220/6'1"
6th minute 5 reps. 1st day of crossfit. Fun.

m23/5'11/190lbs

8 mins completed all reps

warm up
200 d.u
15 muscle ups

m/34/5'9/165
7 minutes
135 lbs
good 7 minute workout

WOD with a twist,did 135# clean and jerks 9 rounds. Then round up divide in half and keep going for a full 20 minutes. Just keep dividing where you max and start there for next minute. Brutal.

M/6/39/206

Completed 5 Minutes. Only got through 2 on round six. I barely completed round 5 in time and huffed and puffed through 2 in round 6 before more huffing and puffing ended minute 6. Blah!

Hello from sunny Myrtle Beach!

first time back in the weight room in a month b/c mine has been closed for the holidays...really pussed out i felt like got 5 full sets and 2 on the last one...better luck next time

30-m-170

6 ROUNDS