nice!!

15 foot Rope climb, 3 ascents

Substitution ideas please

M/18/170

How should I adjust my crossfit training now that basketball season has started? I don't want to throw my shot off but I don't want to lose any gains I've made. Any advise?

AAAAAHHHH!

Aloha,

Jordan

this one looks like fun--except for those rope climbs.

I don't have 15 feet of rope hanging around anywhere!?!?!?! Any help?

3,2,1 GOOOOO

#6 towel pull-ups are what I usually do for a sub for rope climbs. 1 towel pull up for every foot i'm suppose to climb

I love these WODs, YEE HA!

can you help please with the appropriate sub for kettleball (what size dumbbell?)
and the rope?

globogym Sydney doesn't oblige

anybody have any tips on improving my knee-elbow? i end up swinging soooo much!

Aloha,

Jordan

under FAQ there is a section on Substitutions. 15 towel pull ups for 15' rope climb~alternating hand over hand with pull ups...described much better in the substitution section.

TOODLES! :)

Jordan #9,

You can incorporate a good kip in there by using your hips (similar to a pullup) and pushing your arms down. Its hugely dependent on core control. Man, hard to explain....

Bad news is it takes some practice.. Make sure your swing is you controlling it and not gravity.
Good news is it takes a lot less practice then the oly lifts.

#8 you can control the swinging by pulling up with your arms slowly. Almost a quarter pullup. At the same time raising your knees. You will surprisingly find rhythem quickly. Also, try reversing your grip. Hope this was not to verbose.
Aloha.

great!!!!! But i need a sub for the rope climbs...towel pull-ups mmm...i'm not so sure about that...anywayt have to learn that towel pull-ups...this wod looks so fun!! Today after c&j i did NASTY GIRLS as Rx one of my favorites and beat my last time was 21:34 now my time was 14:08 THANKS COACH i feel stronger big hugs from Ecuador 3-2-1 GO

SWEET SWEET SWEET A$$ WOD!!!!!!!!!!!!!!!!!!!!!

F me I think that I am about to puke before I do this. I knew something terrible was comimg. I hope that we all survive. 3-2-1 Go

So that would mean 45 towel pullups each round?

Can't wait.

Going to love this one!

Wow, that looks unpleasant.

Oh damn. Yesterday I decided to test my mettle and instead of running the 5K I Linda, a.k.a. the three bars of death. I'm dead sore and this workout is gonna rape me.

Hooray for suffering.

NICE WOD............This is gonna be fun!!!!!!!!!!!

#9 Jordan,

Jeremy #11 advocated kipping on knees-to-elbows to help get your rhythm. Instead of kipping, I try to do them strict...personal preference really. One thing that helps me is to put a box just behind me so when I come down, my feet hit it and I can stop the swing. If your swing is not controlled, you'll probably move the box, but you can put weights on it to alleviate that problem.

If you're looking for more of a metabolic emphasis, the kipping approach is probably better. If you want to work on strength, it's probably better not to kip.

#6
Maybe a possible substitution for rope climbs be pulling your body weight (on a sled) the same distance i.e. for me on this workout would be pulling 160lb sled for 45 foot. not a genius, done the pull bodyweight workout before...its pretty fun!!!

wow nice wod that looks like lots of fun

im running a race tomorrow in longbeach ny so lets see ow i do sence all i do is crossfit
3,2,1,GOOOOO

wow nice wod that looks like lots of fun

im running a race tomorrow in longbeach ny so lets see ow i do sence all i do is crossfit
3,2,1,GOOOOO

We were in Santa Cruz when this one first came up. Connor got to do this one with Greg A. Good Times!

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

OT --

Does anyone know where to get DVD copies of the World Class Coaching Oly lift videos?

Thanks!

anyone know approximately how many lunges each leg it takes for 150ft?

Our Team Crossfit Endurance blog is finally up and running...

http://www.teamcrossfitendurance.wordpress.com

That rope is gonna burn!!!! Time to chalk up!

#27 Eric Gohl

I would suggest to measure your own walking lunge and then divide the number to get the amount of lunges you need to do. So, if your walking lunge stretches to 3 feet, divide that by 150, which will equal 50 lunges

I sub 5 dead hang towel pull-ups for each rope climb. If you watch the rope climb videos, most people make it up in about 5 pulls, especially if they jump up to grab the rope. Whatever you decide to sub, record it so you can compare your performance the next time. Remember, it's your workout. Own it, improve it.

Good attitude SCY. I will skip this one though.

yes, thanks SCY

Because this is basically a body weight/interval WOD, I think I'm going to sub max rep pulll ups for the rope climbs.

for the kettleball, I'll probably go with a 15kg dumbbell - unless someody can suggest a more appropriate weight.

for me, these timed, multi faceted body weight WODs are the most fun of all

what is a knee- elbow?!

Better come with all of it to this WOD.. gonna be fun, can't wait.

#39
check out the exercises/demos for a good video on knees to elbows.

I got that you do one towel pullup for every 1 foot rope climb but do you know which one? I saw a bunch of variations on the exercise demos videos,

Looks like a fun WOD but not very Globo-gym friendly considering most don't have ropes or a way to measure 150 ft. Going to probably do the filthy tomorrow instead.

By the way...

thoughts on kipping knees to elbows?

There is absolutely no way a 15' rope climb is equal to 15 towel pullups! Especially when most folks climbing a rope use their legs... I agree with SCY#35... that is, 5 towel pullups are probably more like it.

Had to sub 21 pullups for 15 fot rope climb and 32" box jump for 20".

Boots and Utes
26:58

Mentally beaten, lots of breaks and feeling sorry for myself... Gotta push harder next time...

m/31/5'5/165

subbed 55lb db swings, towel pulls
25:15

Almost forgot, 62# KB

Why was this posted using pood? (I had to look it up) Wouldn't this be more accessible to a larger population using 24 KG instead? Or is pood such common usage that I must've been living under a rock, just now emerging gollum-like, blinking into the sunlight?

lanny,

I agree with you in the sense that I have no idea what pood is either but...you and I get an awful lot of fantastic resource for free from this site and if the cost of chaging your life for the better is to learn some new terminology, then I think you get the better of the deal my brother

train hard

M/43/74kg
sub 20 kg DB for swings,
6 muscle-ups for rope
33:31, totally wasted!

can't wait to see the looks on the faces at my local gym when i'm doing knees to elbows.... =)

Can anyone recommend a good sub for knees to elbows? ... the girlfriend can´t do them yet.

i am new to all of this but i am addicted to it now , but i wanna know somethings :
1-Walking lunge, 150 ft (what weight do i use or is it just my bodyweight?)
2-15 foot Rope climb, 3 ascents (dont have that so i am gonna sub fo the 15 towel pull up -one lift one right or 15 per each side?-)

Thanks in Advance

#45 - Chachi,

You could set a number and step out into a lunge and come back to that spot on the way up instead of walking.

You could throw a rope over your globo pull-up bar and bust out a set number of pull-ups.

You could grab a 55# DB (or less if you're scaling) and swing it outside if the gym owner is worried about you swinging weights inside.

Improvise! Overcome! Achieve!

Good times!

Gonna do the Ft Benning Crossfit WOD today-
Im stuck here in Ali Al Salem and their gym blows!
Soooooooooooo.....

forgot about no. 3:

is rest time counted or not

#50 sub for knees to elbows -- you can have her hang from the bar and raise her legs to an L or have her just bring her knees up as high as she can in a tuck position. Both are good steps to getting knees to elbows.

#54:
Rest time counts. Clock doesn't stop.

#6

My opinion is the control of the swing is dependent on your core control in the descent. Instead of completely relaxing on the descent, maintain contraction and the swing is minimized. I disagree with 2 people above. The kip or swing and touching a box or floor is cheating and makes the exercise much easier and involves less core strength and stabilization.

#39

If you think a 15 ft rope climb is "easier" than 15 towel pullups, I think you are wrong. Towel pullups or rope pullups are a great sub, and to say your reasoning is b/c most use their legs which is assisting (or cheating in some cases), is not a defense to sell yourself short.

I am so ready for this one. The limiting factor may be the grip.

Holy crap!!

No rope or kettlebells here so I subbed towel pull-ups and a 45lb dumbbell. I decided to call it quits at 22:10 after throwing up at the end of round two!!! I know, I know....I'm still a damn newbie!!!

M/29/5'9"/200

#50 Johan

If the little lady can hang from the bar just have her do "knee ups", which are knees bent and raised to above parallel. If she can't hang you can use straps for the arms to support her weight. or a "knee up" stand" which has platforms to place the elbows. My little lady had the same issue when we started, but the progression is quite rapid. Hope that helps and Good luck.

NICe WOD. THis will suck!

We are having an Alabama - SE regional CF games at our gym here in Huntsville, AL.

www.regionalcfgames.com

The website is still in it's infancy. Registration forms to be posted soon. Save the date and BRING IT!!! to North Alabama in February.

www.crossfithuntsville.com

so guys towel pull-ups one for each ft or 21 or 32 or 45? I want to make a good time here from ecuador

Thanks...! We´ll see if she will getting stronger now.... hehe...

Not really related to this WOD, but is there some hierarchy to the olympics lifts in terms of the weight one should be able to lift? (e.g. deadlift the most, shoulder press the least, etc)

2848

sub pull ups(tbar) for rope
sorry i did not follow inst chief
your turn

#8 Nick
The appropriate substitution for a one pood kettle bell is 35 pounds. A pood is actually 36.11 pounds but you will be hard pressed to find a dumbell that weight.

#40
You can do these workouts at any gym! All it takes is a little imagination and you can adapt and over come! No rope? Towel pull ups, no medicine balls for throws, dumbell thrusters (I throw them but it usually frowned upon)there is also a link to make your own medicine ball online that costs only about twenty dollars.

#51 IG
All lunges, squats etc. are body weight unless otherwise noted.

#46 & 47 Lanny & Nick
A Kettlebell is a traditional Russian excersice tool and where traditionaly measured in the weight of a pood which is equal to 40 funt (which is a russian pound). It is equal to 16.39 KG or 36.11 pounds. It's used since it is the traditional measure of weight for a kettlebell.

Hope these helped answer your questions guys.
Can't wait to get off work and bust this one out! 3-2-1 Get Some!

48/male/6'/205 week 2 crossfit (uber-newbie...)
As rx'd with 3 changes:
1. knees to elbows were more like knees to chest/ab level
2. 15 towel pullups (with leg assist)...i have no rope access
3. I ONLY COULD DO 2 FULL ROUNDS! I was huffing and puffing almost immediately about halfway through my first set of db swings. Next time I'll go longer but today the workout won.
Time for 2 rounds: 22:30.
Any tips for how to get a profile picture to post...I am having problems and it is sized correctly.

Theresa 31:15
Subbed 15 small band pull ups for rope climbs
1 pood

Mark 27:29
Subbed 15 towel pull ups for rope climbs

M 33 5'9" 183lbs
24:25

M 36 5'11" 196lbs
19:44

25/M/223/ 6'4"

35:35

Subbed 55lbs dumbell for the KB swings
Subbed 15 towel pullups for the rope...could only do 1 ascent per round...this workout was was sick, thanks guys!

M/25/6'1/175

WOD: 3 Rounds of:

21 Situps
21 KBS, 55#
21 pu
15 Towel PU
21 Bench Jumps
21 Back Ext.
42 Lunges

Wow, this WOD was ridiculously difficult. I tried to get through each round as quickly as possible, and then rested while my partner went through his round. My abs were on fire after KBS, and my legs were toasted after bench jumps.

30'25... Rd 1 was done in less than 7, so I was hoping for a 25' breaker. Still shaking a bit but still alive. My grip was pooh by the end of rd 2.

There are so many 21's it seems like a game of blackjack gone horribly wrong! NICE!! This should be a lot of fun expecially after going to play football today for about 4 hours.

Three rounds for time of:
21 Knees to elbows
40# dumbbell swing, 21 reps
21 Push-ups
45 towel pullups
19 inch Box jump, 21 reps
21 Good mornings
Walking lunge, 150 ft

Time of 31:49

The 45 towel pullups were by far the worst.

any suggestions on subbing weighted workouts if you don't have the access to the weights? I am no where near a gym and have no transportation that conveniantly takes me there; therefore I am doing this WOD in an open football field using the goal post as a pull up bar...I think its a good sub for the rope climb but I don't really know what I could do to sub the K-bell swings. Any suggestions would help.
3-2-1-GO!

as rx 42 mins

F/20/5'6"/130

Three rounds for time of:
21 abmat situps
21 25lb KB swings
21 pushups
21 pullups
21 12" box jumps
21 abmat back extensions
21 steps walking lunge

27:30 - the most pullups I've ever done in a day!

Hotel in Indiana, limited facilities, brought dumbbell and jumprope with me.

End of 1st week of CF, wow!

No pullup bar, so no rope climb, no real knees to elbows, subbed lying knees to elbows, definitely not the same, and skipped the rope (sissy?). Subbed db for kb. Box jumps became me bounding as high as absolutely possible, knees pulled up, with a hop in between, back extensions subbed for supermans on floor.

23:00 - shaking for 30 minutes after

M/40/165/5'9"

any good subs for knees to elbows? how about knees to elbows on a decline bench? if so, how many reps would compare to 21 knees to elbows?

1 round , 45# dumbbell ,1.75 rope climbs 12:55

just did the workout 38 min.

I don't believe 15 towell pull-ups to 1 rope climb is a legitimate sub. Any thoughts for anyone? I have climbed plenty of ropes in my life and 135 towell pull-ups seemed like a lot compared to 9 15' rope climbs. good workout though.

#80, I completely agree with you about the towel pull-ups

30:24
subbed sitting pu's for rope
knees to elbows sort of lame

M/24/5'6"/160

subbed towel pull-ups- hopped a bit on them. Kind of awkward. Had to touch my toes to the floor between the knees to elbows to keep from swinging.

23:45
Oh my lord! You coulfd see the steam rise into the air from my body. I want a rest day, please...

3 rnds for time:
21 KTE's...ish. More like knees to chest, mostly.
21 KBS 55# dumbell
21 Push ups
15 Towel Pull ups
21 Bench Jumps
21 Supermans
50 Walking Lunges

Time:34:38
WOW!! I'm Smoked!! It wasn't an outstanding time, but I gave it all I had!! I'm happy and I feel GREAT!!

F/21/63.5kg/1.65m

Finished in 40 minutes. That was definitely the toughest workout posted recently.

Enough of all this nonsense. Let's start a real discussion. Brock Lesnar: Legitimate champ or not? Pres-elect Obama: Legitimate heir to Bush's throne? Megan Fox: Legitimately the hottest girl on TV right now? (not counting porn of course)

M/24/107 kg/188 cm

Skipped ropeclimbing.

got 33 mins. fun wod!

27 / m / 5"11 / 161 lbs.

21 knees-to-elbows
21 55 lbs dumbbell swing
21 push ups
21 'commmando grip' pull ups (shoulder to shoulder)
21 jump over box jumps (16" high, 16" long)
21 supermans
50 lunges
_______________
X 3

26:46

21/M/163

Skipped ropeclimbing, as my grip is too weak for even towel pull-ups.

45 minutes. Feel awesome :-)

31 minutes, Rx'd (arms only rope climbs)
3rd round rope climbs sucked a$$!!!

M/43/6'0"/175

-Subbed 53# dumbbells for KB swings
-Subbed Towel pulls for rope climbing, too cold outside.
-Also used a chair for box jumps

24:22.6
168MHR/144AHR/105 recovery

my thoughts:

there is no way 15 towel pullups is equal to one 15 foot rope climb, thats like saying you only reach 1 foot per grab on a rope thats insanelly unreal not to mention that towel pullups you cant use your legs unlike rope climb. 5 towel pullups per 15 is more legit in my opionion i agree with comment # 31 and 42

27:32 - Only "sub" was 6 8' hands only/ceiling touch rope climbs for the 3 15' rope ascents. Hands are very dry from the indoor heat being on and several fingers split while climbing.

KTE done strict with no swinging or kipping (thanks Jeff Tucker), overhead kb swings, pushups with chest, thighs and cheek touching (thanks again to Jeff Tucker!). Managed to remember how to put together consecutive box jumps by the third round and got that one without any breaks. Walking lunges done in the apartment hallway. The old neighbors already think I'm weird, the new ones are learning quick!

38 min. Forgot to do my pushups (doh!)

20:31
subbed 5 ascents up 12' 1" braided rope.

21 Knees to elbows :34/:49/:46
1 1/2 pood Kettlebell swing, 21 reps :53/:59/:58
21 Push-ups :18/:18/:18
12 foot Rope climb, 5 ascents 1:52/2:11/2:28
20 inch Box jump, 21 reps :52/1:03/1:03
21 Back extension :30/:30/:30
Walking lunge, 150 ft 1:14/1:19/:56

M/27/71''/165#
Sub'd towel pullups for rope climbs, all else as Rx'd: 20:21, done at CrossFit Al Asad.

56/M/203
10 or so minutes for the first round, and either got a severe cramp or slight pull of hamstring while doing 2nd set of knees to elbows.

22:58, had to sub towel pullups and couldnt get anything better than a 1 pood KB

wife did 28:48, same subbing

33 yom 220 bwt (felt like 300)

wod w/ subs
3 rounds of:
21 kte's
21 55 lb db swing
21 push ups
45 pull-ups
21 24" box jump
21 back exts
50 alternating lunges
time: 38:50

this one completely nailed me to the wall for some reason, kudos to those that did it rx'd or with the towel pull up sub.

150 5'7.5" 33 yom

26:02- done .5hr after waking up after coffee
-strict kte
-swings to vertical overhead
-pushups chest and thighs to deck and full ext
-see-saw rope over pullup bar 45 reps per round. had to scramble upstairs to garage to do these as i have way more ceiling height which was needed. ps i have rope climbed faster than using the seesaw but i do not have it rigged up
-24" box jumps with full hip ext- just cause thats the height i built my box for the jumps
-proper back ext not hip ext
-knee to ground and full ext lunges

i loved this wo and had no idea what to expect- seesaws were brutal but fun.

ready for more!- love some of the archive wo's-

did this from the navyseal crossfit site and modified it a bit for the gym

100 situps
50 push press with 45lb bar instead of wall balls
25 deads with 135lbs
100 push ups
50 push press with 45lb bar instead of wall balls
25 deads with 135lbs
100 air squats instead of double unders
50 push press with 45lb bar instead of wall balls
25 deads with 135lbs

26:48 a$$ kicker

35min 50sec
subbed 15 muscle ups for the rope climb

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

time24:17

used a 40lbs dumnbell for KB

Brit...m/146/36/5'6

Did 45 towel pullups per round (15 x 3 acends)

rest was as Rx

50:25

It was the towel pullups that slowed me right down had to break into sets of 5 reps. Rest of exercises unbroken. Forearms and biceps now dead

M/22/180/5'10

This workout destroyed me...had to make several changes just to make it doable.

21 Knees to elbows
55lb DB swings, 21 reps
Push Ups, 21 reps
Towel Pull-Ups, 21 reps(I couldn't even do it as prescribed, basically spent the whole workout practicing the first pull, so had the towel pulled out like a rope, and practiced the first pull up onto the rope).
Box jumps, 21 reps
Good mornings, 21 reps with bar(don't have the back extension at my gym)
Walking Lunge, I forgot to measure out my lunge beforehand, so I figured since the other numbers were 21, I just did sets of 42 walking lunges.

38:36 was my time.

36Y/M/185lb

As said in previous post I hoped that we survived this. Met Pukie on the last KB set around swing 9. Had to stop as not to puke on our new platforms, would have been sick. 42:17, sub Towel Pull ups for Rope climb. All I have to say is that this was nasty, nasty, nasty. 3-2-1 Go

33/F/5'10"/150

My only subs:
1 pood KB
45 see-saw towel pull-ups per round (no rope)

29:42

42/M/190lb

as rx'd

36:42

Tough one!!

M/40/180

Subbed 30 pull-ups for the rope-climbs, and even with this easy sub, it was a killer.

34:37

More better faster

Regular pull ups. K2E can KMA.

Round 1: 8:03
Round 2: 11:24
Round 3: 12:23

Met a guy named Kevin at Gravity Fitness in Dracut, MA today. He was doing this same workout, much faster than me though. Kevin if you read this, send me an e-mail. Having a workout partner every once in a while would be cool.

Scott: 5'11"/175/25/M

23:02

Alexi: 5'8"/165/24/M

22:14

As Rx'd 27:39

21 pull ups instead of rope climbs

M/24/168lbs

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Subbed three rounds of 45 towel pullups, for the rope climb, everything else as rx'ed
Time- 22:38, I hate those damn towel pullups!

17:10 nursing a calf injury
subbed ring pullups with the rings close together for rope, squats for box jumps, 45lb overhead press for lunges.

50 lunges, 21 towel pull-ups per round

M/39/6'/237

substitutions:

knees to high as I could get them (elbows first couple reps)
55lb dumbbell swings
not sure of box height. All of 20", perhaps higher
45 foot rope on sled loaded 235#. reel sled hand over hand for three 15 ft climbs.

33 minutes

38:07 50 lunges, 21 towel pull-ups per round

F/42/5'6/124

sub'd 45# db for kettlebell, pullups for rope climb...

24:27

as rx'd
39:00, but that included taking timeouts to amuse the child and teach the wife

I noticed that this WOD does not have a name.

Let me suggest 'kicked my ass'

nice WOD
did a turkey race in my hometown longbeach ny took 17th overall the did the wod

23:03 +20lb vest

Three rounds for time of:

21 Knees to elbows
21 Dumbell swings - 55lbs
21 Push-ups
21 Towel Pull Ups
21 Box jumps, 20 inch
21 Back extension
Walking lunges, 150 ft

32:29

45/M/6'/180

TIME: 25:14 AS RX'D

DID 2 POOD KB SWINGS AND A 20 FOOT HOSE CLIMB. USED A GARDEN HOSE OVER A TREE BRANCH 22 FEET OFF THE GROUND. THIS WAS A GREAT WOD FOR ME BECAUSE I LOVE TO CLIMB THINGS!

SPIRIT IN THE SKY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Let's not do this one for another 4 years.

As Rx'd (with 45 towel pullups per round, which took up half of my time):

Round 1 - 11:19
Round 2 - 14:31
Round 3 - 15:43
Total - 41:23

I met Pukie's nephew and threw up in my mouth a little during my last set of back extensions. I guess that's punishment for treating my body like sh_t this weekend.

subbed 30 towel pullups for rope climb. it's alot easier for me to climb a rope without legs than it is to use a towel to pullup....
everything else as Rx'd. 22:01

21/M/6'/175

Awesome WOD - 22:58

Did lunges with 10k on back... last time i underestimate air lunges. Also had to use a 60cm box, ouch. Otherwise as R'xd

27:02

subbed 55lbs dumbbell swings for kettlebells, towel pulups for rope climb.

3 sets long bar one arm rows 35lbs
3 sets siffie lunges 15lbs dumbbells

Both scaled:

S: 10:46
Three rounds for time of:
10 Knees to elbows (or progression)
15-20 pound Kettlebell swing, 10 reps
10 Push-ups
3 Beginner Rope Climbs
15 inch Box Step ups, 10 reps
10 Back extension
Walking lunge, 50 ft

C: 27:30
Three rounds for time of:
21 Knees to elbows
35 lbs Kettlebell swing, 21 reps
21 Push-ups
3 Beginner Rope Climbs
15 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

m/42/178

3 rds for time
21 knees to elbows
21 55lb kettlebell
21 push-ups
3 rds of 15 ft rope
21 box jump
21 back extensions
42 walking lunges could not figure out 150ft

22:54
that was fun

45/m/159#

Comment #125/JPD, i hear you. it turns out if you watch college football all day saturday and don't do anything but drink beer and eat pizza, then you set an all time PW (personal worst) on Sunday's WOD.

Subs: 55# DB for KB, 45 towel pull-ups per round for rope climbs

37.10

wow, was that horrible.

Visiting family for Thanksgiving...Anyone doing CrossFit in Bethlehem, PA?

19:07

Towel pull-ups in place of rope climb, and I completely forgot about the box jumps in rounds 2 and 3. My forearms are absolutely fried. This was every bit as awful as it looked.

CFWU- minus pu's and extensions
3x:
21 knee to elbows
21- 17.5lb db swings
21 push ups
21 box jumps (6 high)
21 extensions
40 lunges
27:42
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/25/186/6'1"

Three rounds for time of:
21 Knees to elbows
55# Dumbbell swing, 21 reps
21 Push-ups
15 Towel Pull Ups
20 inch Box jump, 21 reps
21 Back extension
50X Walking Lunge

29 Minutes

28/M/140

31:20

Killer WOD! A few subs, as follows:

45 lb weight plate swings
5 towel pullups per ascent, so 15 total per round
23 inch box jump (third step on stairs)
Supermans

took me about an hour:
21 knees to elbows
21 dumbbell swings (25kg)
21 push-ups
21 pull-ups
21 box jumps (about 50cm)
21 back extensions
50 walking lunges

This is the toughest workout I've faced in the 3 weeks now of doing crossfit (being sick also doesn't help) but it is also the most excited I've been. Let's do this!! Thanks for the challenge, coach!

M/45/5"8"/150#

28:10

3 rounds

K2E 21
DB Swing(55lb) 21
push-ups 21
towel Pullup 45
box jumps 24" 21
back extensions 21
walking lunge 150ft

M/43/180/70"

Three rounds for time of:

21 Knees to elbows
21 1 pood Kettlebell swing
21 Push-ups
21 Pull ups
50 Squats
21 45lb Back extension
21 50lb SDLHP

Time: 23:30

-55# DB sub'd for 1.5 pood KB
-15 towel pull-ups sub'd for (15' rope climb, 3 ascents)
-10 stack high stair-climbers sub'd for 20" box
-50 walking lunges sub'd for 150" of walking lunges

completed all 3 rounds
untimed, will try to remember to take my watch to the gym next time.
felt like puking, mostly due to the monsterous smokehouse breakfast i had at cracker barrel a couple hours beforehand

I am considering taking a Cert. Level One course but would like some advice whether or not this is worth $1000. I crossfit religously, on my own, mostly. Maybe will become an instructor some day.

38/m/5'11/163

sn: 1x 83# 4pos-93-103-113-123f-123-128f-128PR-133
c&j: 1x 123# 4pos-133-143-153fj-153p-158pfj-158PR
thanks Coach B

Pack 3x for time of:
15 Knees to elbows
15x 30# db swing
15 Push-ups
3x 5 ft Rope climb
15x 20 in Box jump
15 Back extension
30 Walking lunges
19:28

f/31/5'3"/142lb

wow this was tough but i liked it! just started my 8th week of CF and i love the variety!

3 rounds in 51:19

21 modified knees to elbows
21 15lb DB swings
21 Push-ups
45 Towel Pull-ups assisted
21 18" Box Jumps
21 back extensions
50 walking lunges

M/24/6'4"/210

Exactly as Rx
38:43

1st Rd: 11:20
2nd Rd: 23:00
3rd Rd: 38:43
Times show my exhaustion becoming exponentially worse!

41:26
w/ subs

Sandy: 27'04
Darlene 32'16

#142

In response to your query. I was wondering exactly the same thing. Crossfitted for several years. I attended the Crossfit Level 1 in Vasselboro, ME this past June.

Worth $1,000.00. You bet.
I received excellent coaching on everything from the 9 moves to nutrition to programming. Like you, I may instruct someday, but for now, the investment was in myself.

My wife will be attending the Toronto cert in January.

Hope that helps. Oh, and the networking was fantastic....

Sandy

as rxd..........17:57...........jb

38/M/180/6'0"

as rx'd 26:11

as expected, grip......done!!

35/M/170

Sub'd 21 Towel Pull-ups/Rnds for rope climbs
25:03

Three rounds for time of:
21 Knees to elbows
40# dumbbell swing, 21 reps
21 Push-ups
45 towel pullups
19 inch Box jump, 21 reps
21 Good mornings
Walking lunge, 150 ft

Time of 36:33

51 minutes
subbed 45 towel pullups for rope climb
this also slowed me down greatly
had to do in 3 sets of 15
it seems a lot of people neglected to the prescribed number as i see everyone seemed to sub just 15 or 21
kudos to all those people with sub 30 minutes
this killed me very exhausting
weighted 256 at the start and weighed 253 at finish
possibly worst i have ever felt in my life at end of a workout

M/41/6'0"/210
3 rounds 31:45
21 Mod knees/elbows
21 30lb dumbell swings
21 Push ups
45 assisted towel pull ups
21 box jumps
21 good mornings w/oly bar
52 lunges

Does this WOD call for a standing start to the rope?

I have a 12' rope in my garage so I started butt on the ground. Does that sound reasonable as a substitute or should I do another rep (4 climbs instead of 3)??

Thanks for any replies!

#142 David

My opinion is that if you are not coached frequently at an affiliate, you should attend a cert. I went to one several yr ago since my wife and friends wo at home gyms. You cannot realize some of the faults you acquire on your own until you are observed by trained eyes. Absolutely worth the $1K to my wife and I.

29/m/5'11"/200

The last round of this WOD I had to skip the towel pullups due to time. Had to get to work. Underestimated the time it would take to do this wod.

25:06

If I would've had time to finish I probably would have had a time like 30 minutes because the towel pullups were taking me a little less than 4 minutes per round

Gave up during the box jumps of the final round. Hardest WOD yet to me.

28:05

but i loved it and agree with all those who think 15 towel pull up per ascent is way harder than 15' rope climb. BUT I DIDNT INVENT THIS SYSTEM SO I DID AS I WAS TOLD. oh and i met pukie today as well

Had to sub 45 towel PU's for the Rope climb. Great WOD!! I felt like a good metcon after the 5k and great Oly day yesterday. Good times!

29:33

33:41 (55 LB DB, 5 TOWEL PULL UPS)

39/M/6'/202

Subbed 15 pull-ups for each rope climb.

31:33

subbed 30 pull ups per round for rope climb
50 lunges (which i approximated was 150ft)
Box jump onto a bench (about 18 or 19")

rest as rx'ed

26:00

Did:
30-25-20
Asst. Pull-Ups
& Sit-ups
9:43

as rx'd

23:50

Modified/changed to: 3x
21 of each; leg lowers, KB swings(#23), Pull-ups (with green strap), Box-Jumps & 40 Single-Unders
20:20

wow ! crazy hard- but another GREAT one
28:11
lost a lot of time due to not planning well

Lost 34 sec w/ each round walking from garage to outside AND 14 sec ea round to where i measured for 150 ft lunges. STUPID. I'll plan better next time :(
rx'd with exception of kb- all i had was a 30#
box jump-24"
kte- no kipping
all push ups - chest to ground
back ext

rope climb -by far the hardest. GOT to practice these more!

Thanks Coach

subbed towel pull ups for rope climb. wow, they were hard as hell.

37:57

Done the WOD but had to sub the rope with a chain
15 Chain Pull ups (The chain hurt my hand alot i even got small cuts in my hands)

1st Rnd @ 14:13
2nd Rnd @ 33:20
2nd Rnd @ 51:43

i sucked today i couldn't make the whole 15 pull ups my hand hurt me alot

also 2day i done a 5k run in 32 mins

Loser:(

30/M/185

34:38. Box jump to 23" box. That hurt like hell.

M35/77kg

Three rounds for time of:
21 Knees to elbows
SUB 20 kg Kettlebell swing, 21 reps
SUB 21 Push-ups on paralettes with elevated feet
SUB 15 towel pull-ups (legs last 7 rep on 2&3 rnd)
SUB 25 inch jump on icy picnic table, 21 reps
SUB 21 superman
Walking lunge, 150 ft (50 steps)

27:13

Done in the playground, covered in snow and ice, by night. I'm very impressed with everyone who did 45 towel-PU's for each round. That would've doubled my time. On the other hand I'm very pleased with my time today, first round was about 7 min, with no rest, and the following rounds I was in a fog of lactic acid but kept it going even though the box-jumps we're like an orthopedic nightmare. Awesome WOD!

M/22/6'1/185

skipped this one due to lack of equipment/space

my partner and I both had a hankerin for "Fran"

"Fran"
as Rx'd

3:06 (PR)

I don't know why I ever wanted to do this when I didn't have to. Puked 6-7 times afterwards.

Done the WOD but had to sub the rope with a chain
15 Chain Pull ups (The chain hurt my hand alot i even got small cuts in my hands)

1st Rnd @ 14:13
2nd Rnd @ 33:20
2nd Rnd @ 51:43

i sucked today i couldn't make the whole 15 pull ups my hand hurt me alot

also 2day i did a 5k run in 32 mins

Loser:(

26:51 as rx'd, that kicked my butt so bad. Haven't rope climbed in ages and it showed, but I took my sweet time there. A reasonable time for this should be around the 20 minute mark.

Left hammie barking for some reason, could be the awkward climbs. I think my 1st round was in the sub-7 minute range so the trail off was quick and painful...

bwt 189

as rx'd w/ box jump @ 24"

45:36

3x
21 Knees to elbows on captain chair
21 55lbs swings
21 Push ups
21 Pull ups
21 Box Jumps
21 Back extension
50 Walking lunges

20:06

Thought I was going to die

39 minutes....sad

6'4/m/25/205
Subbed rope ascents with 21 pull ups- should have done towel pull ups but read that too late. Boo! Gotta lay off those doughnuts.
27:31

M/25/135/5'11"

Wanted to get better at double unders, so I did something different.
5 rounds of:
21 double unders(got better as I did more)
15 push-ups
9 ring dips
Time 10:16(not smart to do push-ups then ring dips)
After doing about 250 double unders today, I can finally do them without tucking my legs.

36:02
sub'd 15 towel pull-ups for each climb
sub'd drinking too much for sleeping last night

subbed rope ascents for 21 pull ups- should have used a towel and done more reps, oops.

otherwise as rxed
m/25/6'4/205
27:39

gotta lay off those doughnuts!

45/76"/190

subs: 1 pood KB swings/5 pullups per ascent (15 total per round)/18-inch boxjumps

8:57/12:36/13:11

34:45 total

subbed rope pull ups (45)

22:24

21 knees to elbows
21 24kg swings
21 push ups
15 towel pullups
21 20inch box jumps
21 back extensions
45 walking lunges

20:55...

I really have to strenghten my grip... woo...

subbed rope pull ups (45)

22:25

21 towel pullups per round, the rest same as in WOD

24:48

m/23/152
have a great gym that has most everything (except rings) and now lacks sunday afternoon hours.

confined to my house with only DBs

3 sets for time of

21 30# db thrusters
21 box jumps
21 pushups
21 supermans
walking lunges five laps of room
21 "roll backs??" (6" leg raise to knees by head feet dont touch on return)

time 25 minutes and change

M/36/180lbs.

21:24 Rx

Great WOD

No rope or KB so subbed with pullups with the tricep press down rope drapped over the pull up bar and 55lb dumbell swings.
Did 2 rope pull ups for every foot of rx'd climbing.
That sucked..... would have rather had a rope :-)

This was a great workout..... 22:55

Can't wait until next time to see how much I can improve.

Sub'd 21 towel pullups for rope climbs. First time doing towel pu, so the majority ended up being jumping pu with a slow controlled descent. Otherwise, as rx'd (oh, and the 30" box instead of 20")
42:09...ouch.

Did 3 rounds for time
15 knees to elbow variation on that dip thing
15 16kg KB swings
15 push-ups
15 towel pull-ups (gravitron at 115)
15 20" box jumps
15 back extensions
25 steps, walking lunge

1 - 6:25
2 - 7:56
3 - 8:38
Total - 22:59

23:07 - only sub was 4 rope climbs to 9'6" from seated and no legs. Here's an example vid: http://www.vimeo.com/2326006

subbed
18 pu per round first done with tricep rope
40 lunges per round

34:00

Had to modify this to actually complete it.

15 knees to elbows variation
15 55lb db swing
15 push ups (
5 pull ups (went with full pull ups rather than 15 jump pu's)
15 20" box jumps
15 back ext
100ft walking lunge

16:12.59

Would like to do this with 15 full pull ups...hopefully soon.

I quit keeping track of time after the 30 minute mark.

I flew through everything except for having to sub those 45 towel pull ups in....all my time was spent right there. Definitely would have rather had a 15' rope to climb that's for sure.

This workout = mental/physical destruction

A well earned rest day tomorrow

M/145/42

as rxd (towel pullups)

17:48 Felt as if I would vomit for an hour or so.

3-2-1-Go

28:17

as rx'd (w/ towel pull-ups)

24:23

Towel pull-ups sucked a#*

26/M/187/6'

3 Rounds for time:

21 knees to elbows
21 55 lb dumbbell swings
21 push ups
15 towel pullups
21 20inch box jumps (weight bench)
21 back extensions
50 walking lunges

35:15... had to stop and help an old lady take weights off the bench press bar, kept clock running. awesome workout

Sub'd 21 pull-ups for rope climbs otherwise as Rx'd

27:41

Pull-ups was the hardest part I think. My box jumps is so darn slow. 150 ft walking lunges equal to 60 plus steps of walking lunges.

Only got 2.5hrs of sleep this morning after 13hrs shift at the hospital. I was grasping for air on this WOD especially on the last
round.

Wow, I totally over-caffeinated today. Usually I have one cup of coffee a day, with breakfast. Today I was working on an essay and drank at least 5 or 6 cups throughout the day. It totally affected my workout and made me want to puke and die all at the same time (I mean even more so than CrossFit normally does). Anyways, had to make one up today:

21-15-9 of:
Overhead Squats (95#)
Pullups
Double Unders
DB Swings (40#)
Knees to Elbows

13:41
(lots of little rest breaks in between exercises, but most exercises done unbroken, save for those pesky DUs. Really had to work hard not to do the technicolor twist)

as rx'd 34:47 only 2 rope asents in third rd.

almost* as Rx'ed: 30:28.

*Forgot the Back Extensions on the first round, so I made them up after the 2nd round's push-ups.

(The 150' of lunges ended up being 50' section done 3 times with 12 steps per 50', so total each round was 36 long stride lunges.)

Wow. Thank you, Coach!

BTB Crossfit Atlanta

WOD as RX'd

20:46

Substituted supermans for back extension, 18" irrigation box for 20" plyo box, and 30#kb for 1.5 pood based on equipment availability.

WOD: 19:50 (6:00, 7:15, 7:35)

That was a fun one.

Clean and Jerk 1-1-1-1-1-1-1 reps

135-135-140-140-145-145-150

47 - 6' - 205#

As RX'd

25:22

30m/172

26:26

sub'd 15 rope pullups

27/M/170

I only completed 2 rounds..I was gassed!

21 knees to elbow
21 55lb swings
45 pullups
21 pushups
21 good mornings
21 bench jumps
75 lunges

A few subs and scales:
Subbed 15 towel pullups for 3 rope climb ascents
Subbed 55lb dumbbell for kettlebell swing
Used hanging arm stirrups for knees to elbows

Also, first set the order was mixed a bit due to equipment being used and trying to reduce overall rest time. 2nd and 3rd sets were in correct order.

37:52

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 1x11.

34:13

Cool-down: hamstrings stretching; foam roll.

American-style KBS; 45 towel pull-ups per rnd; 22-inch box jumps. Towel pull-ups and walking lunges were the biggest time consumers. Sweat on the towel improved my grip.

No access to all that equipment so subbed WOD:
750m row
75 pushups
75 double unders
500m row
50 pushups
50 double unders
250m row
25 pushups
25 double unders

19:54....some serious alligator arms on those double unders with them being right after the pushups.

Did Buttercup as Rx'd:

16:29

Ten minutes per set
Did two.

sub rope climbing for 15 towel pull-ups
sub back extension for supermen
sub 150 ft lunges for 50 lunges

done non-stop in 20min10

m/37/185
3 rounds of:
21 knee to elbows on rings 7 @ a time
21 kettle bell
21 push ups
21 towel climbs 7 @ a time
21 box jumps
21 back ext
30 lunges

44:04

3 rds. 24:21

subbed jumping towel pull-ups for rope climbs(for each round...did 3sets x15 with about a 10 sec break between each set)
This was fun, sort of...
1.5 pood starting to feel easy.

forgot to post yesterdays wod:
135-145-155-165-170-175-185, hadn't done these in forever so i went up slow, 185 wasn't too bad.

today kicked my butt:

1st rd: 820
2nd rd: 935
3rd rd: 934

total: 2729, thoroughly exhausted...great wod

32/f/5'4"/130

Wow. Gaucoin, unpleasant was an accurate adjective for this workout.
It was my first time doing real rope climbs 15' into the air. That really slowed me down. Everything else went pretty quickly.
Round 1, I got halfway up the rope, freaked at the height and came down. Finished up with mod rope climbs from the floor after having a short tantrum.
Round 2, got all the way up the rope once and halfway up a 2nd time and arms just gave out, finished up with the same mod.
Round 3 got all the way up the rope all 3 times, but had to leave some pretty significant recovery time between climbs.

49:22 (used 35#DB)

forgot, sub'd towel pullups for rope climb

m/29/5'11"/185 lbs

27:56 with a couple of subs

used a 55lb dumbell for the swings and subbed towel pullups 15 per rope climb, had to start to doing jumping towel pullups by the end.

25 / m / 5'10 / 170lb

subbed regular pull-ups for rope climb (hands hurt), used 24 inch box.

26:20

(yesterdays)
3 rounds:
50 burpees (+pull up)
40 sit ups
30 push ups
20 55lb dumbbell swings

30:15

24:37 as rx'd

*still using a tow-rope (from home depot) hung from my tree for the rope climb...

19:43
1 pood

34:56 rx'd. Jury rigged BE's off the edge of the picnic table at st. 5. I was toasted.

18:55 55 Lbs DB for KB

Modified the rope climb to 21 Rope Pull-ups.

Time: 28:29 minutes

First WOD ever - a thing of beauty. Watching me doing it, was not.

M/27/5'10"/167lb
2 rounds only due to time constraints
subs:
21 knees to elblows with modifications after rep 7
50lb db swing round 1, 40lb round two
3 offset pullups x3 per round (instead of rope climb)

felt ill numerous times, thanks so much.

Modded somewhat

Two rounds for time of:
21 Knees to elbows
25kg dumbbell swing, 21 reps
21 Push-ups
21 towel pullups
20 inch Box jump, 21 reps
21 supermans
50 Walking lunge

About 28 minutes. That sucked. Towel pullups are shocking!

m/43/6'2/170

3 Rounds: Approx 45 minutes

Scaled:
11 Knees to Elbows
15 Dumbell swings @25 pounds
15 push ups
15 jumping pull ups
15 box jumps
15 back extensions
30 walking lunges

Subbed 15 towel pullups for rope climbs, otherwise as rx'd. 50 walking lunges per round seems about right.

33:04.

21 pullups for rope climb

25:56

Some modifications due to equipment available.
DB for KB
Used rope handles for rope extensions and threw them over the pull up bar. Tough to hold onto.
Tried for strict KtE

24 minutes.

30:16; like an old man. I got severe shin splints front and back from doing the 5k in my Five Fingers.

21 knees to elbows
45 db swings x 21
21 pushups
15 rope p.u.s
21 stair jumps
21 back extentions
walking lunge30 steps

x 3 45:07

Thanks for everyone's insight on how to improve my knee-elbow. Tried a mixture of all and still haven't found something that really eliminates the swing besides being very static.

Did get the suggestion to work on pushing your legs straight down rather then behind you. Wasn't able to try it, but sounds like a good idea.

Either way..had to sub 21 pullups for rope climbs. I also forgot to do pushups on the second round so did 42 on the last round.

40:10..

I sucked!

Aloha,

Jordan

pour me into bed please, that was fantastic! I did it all with the exception of the rope climb, I managed to do 10 towel pull-up per round, brutal

49/m/140
no rope so did rope pull ups 21 per round.
7:40 9:46 11:03 = 28:29

22 min

Sorry #234, got you beat in the old man department. M/46/340/6'4" 50:00. I'm just happy I'm still alive. Only been at this for about 3 weeks, and I really like it. There is still time for me to change my mind though.

31:48
Last ten minutes kicked my ass
Subbed 21 pullups for rope climb

Decided to get a piece of Frianabeth instead.

5:53 as Rx'd

Finished the deadlifts at 4:00 but I was gassed for the HSPU's

F/22/5'6"/140

As Rx'd but...

Completed 2 rounds and found out my time wasn't being kept. Figured I'd call it after round two because I hadn't taken a rest day in 6 days and my body was begging for a rest. Also, wouldn't have been able to compare the time to the next time it comes up.

p.s. Did anyone else have SEVERE boner arms from the rope climb? The first 3 rope climbs sucked for me mainly because my pant leg was getting caught between my feet as I was pinching the rope to ascend. I think that's mostly why the boner arms happened; I was overusing my forearm grip.

#243 Melissa

Not sure what "boner arms" are.. but they sound fascinating.

Sorry Art 240 got you both beat.
32:00
Had to do a couple of subs but I got her done.
Kep at it. I have bean doing this for 4 months and can't believe the progress.

I guess they fall into the 'bragging rights' category, but only after a workout, not during. It's really frustrating because boner arms just don't work.

COMMENT # 142, DAVID

1,000 DOLLARS IS A LOT! IF YOU ARE THINKING OF INSTRUCTING OTHERS EVEN IN A NON PROFESSIONAL SETTING THIS IS WELL WERTH THE CASH.

I DID IT BECAUSE I TRAIN OTHERS IN THE FIRE DEPT. THE CERT WAS A BLAST! YOU WILL LERN A LOT IF YOU GO.

ROBERT S.
TUCSON, AZ.

WOW!!! sweet workout...kicked my arse.

I tried to do towel pull-ups. Not only do I suck at them my fingers started to bleed and I thought I was going to rip my middle finger nails off. I did about 20 towels the first round and 12 the second and finished each round with 30 pull-ups. Subbed 55lbs dumbells for KB swings. 34:15. I wonder why I put myself through this torture...but for some reason perhaps only God knows...I love it.

31:50

35# KB
no rope- sub 15 pullups for 3 rope ascents

Haha, I know what you mean, never heard them called that though. Hate when it happens - makes me feel impotent.

32:38

28:58

I have always subbed towel PUs for rope climbs. I decided to try and rig some type of rope climb to do WOD as rxd.

I mounted a board to the joists above the rafters in my garage but the max height is 10 feet. I have a thin piece of climbing rope 80 feet long so I looped it around until I had 8 pieces hanging down making it thick enough to grip.

In a 15 foot rope climb my reach is 7.5 feet, leaving 7.5 to climb. If I layed flat on my back my reach is 2.5 feet which also leaves 7.5 feet to climb.

Since the first few grab and pulls were not full body weight, I keep my body fully rigid off the ground and used only arms for each ascent.

One other sub: 50 lb dumbell for kb swings, it's the heaviest I've got.

28:28. Subbed 21 kipping pullups for rope climbs. 1st round 8 min, 2nd 11 min, last round 9 min (approx. times).
Brutal. Fell down and almost yakked.

20:38 w/ 35# dumbbell swings, 21 pullups, and 21 recycling bin jumps subbed for their respective exercises.

21.13

Sub 45 Kippers for Rope
Sub 50 Lunge steps

m/29/73/183
No rope: 10 rope pulls for every one actual rope climb. 10 is probably a little much let alone 15 as the substitution states on the website. Otherwise as Rx'd.
44:28

27 yom 6'2" 155#

AHHH!! To my astonishment I completely forgot to do the 150' walking lunge....bummer.

Pre: CFWU x3 (pullups, GHD situps x1)

3 rounds for time:

21x Knees to elbows
21x 55# dumbbell swings
21x Pushups
25x Strict pullups
21x 20" Box jumps
21x Back extensions

23:16

Post: 500m row cool down 2:15
I wondered why my legs didn't hurt at all after this WOD. I remember telling myself that box jumps with those lunges would destroy my legs. I wrote down all the movements and reps on a scratch piece of paper and I now notice that the lunge portion was written off to the side where I ran out of room. Too bad.

As RX: 21:59
Fun WOD

subbed 45 towel pushups per round for rope climbs
used 50 lb dumbbell for swings
rest as rxed

26:07

modified using available equipment:

3 rounds of:

21 knees to elbows
21 40# db swings
21 push-ups
21 pull-ups
21 box jumps
21 supermans
50 lunges

30:04

AS RXd: 21:59 Fun WOD

Janet f/49/extremely good looking
subbed 30# KB and did rope pull on a lat machine with a tricep rope using body weight(45 reps) and modified push-ups. 31:14

Scott m/48
subbed 40#KB and did the same rope pull(45 reps).
26:00

Towel pullups are more difficult than climbing a rope. Actually it was just a weird sub in general. When I 10 feet in the air I'm not stopping until I get to the top and not letting go until I reach the bottom. I hate heights.. I had muscle failure fairly quickly on the towel pullups.

Rx'ed except for the rope clime. My gym got a rope but hasn't hung it up yet. I tied it to the pullup bar and did beginner rope climes, nine 'ascents' per round. After the first round I was glad it wasn't hung...I'm not sure I could have done it totally Rx'ed.

29:54

Also kept sneaking peeks at the football game on tv. Waisted too much time watching replays.

26:26
m/32/187/74"
40 lb. kb sub

24/m/200

subbed 55 lb dumbbell swings for kb's

subbed 21 towell pullups for rope climbs

19:07

subbed towel PU's for rope climbs
otherwise as rx'd:
20:27

Steve M/46/172
No rope or sub
25:06

Haley

5:05 2 rounds and everything cut in 1/2
15lb dubmbell for kettle ball

m/30/6/200

Only completed two rounds. Subbed 55 lb dumbbell for kb swings. Did 21 pu using rope attachment for pulldown machine.

25:17

Bwt: 139

As Rx'd

15:54

Good change of pace, liked this one. Tougher than I thought it would be.

21 knee to elbows
21 KB #53
21 push ups
21 pull ups
21 box jumps
21 good mornings
150 ft walking lunges.

X 3 49:50

I'd still be doing this if I tried to do the towel pull ups. Maybe some day. Keep up the good work.

subbed 15 towel pullups each round

26:22

m/28/180

as rx'd:

22:10

instead of 150ft i just lunged the length of the bball court in our gym there and back

M/19/205

29m/156/70"
cf w/u with turkish get ups.

Subbed 21 pull ups for rope climb.
17:05.
Colin.
18:00.
It was a lung burner. Good workout!

M/23/6'1"/230

36:19

Excuses (pick one):
a. way too much sugar and alcohol yesterday
b. grip completely shot after first set of swings
c. ripped callouses still healing
d. all of the above

Happy just to have gotten through it. Amazing what a day of crappy eating can do after getting rid of insulin resistance. Can't wait to have energy again!

Mission accomplished 46:40... Met some resistence along the way, namely my dinner which was a little hard to keep down in round two. Other than that loved the WOD of the day. Thanks...

CFWUx3 (minus pull ups in round 2 and 3)
100 double unders and 45 burpees

It's WAY too cold TOO soon!

TIME: 30:47 not as rx'd~did towel pull ups and also added in doing pull ups and alternating lifting R then L hand off the bar to try and simulate hands climbing up rope.

Yes, I did 45 towel/hand off bar pull ups per round

TOODLES! :)

27:43

55# DB Swings for the KB Swings.

Subbed 45 towel pull-ups for each round of climbs. Did five pulls with right hand high, then left, alternating... Felt like a reasonable facsimile though it's definitely more work and a lot more time consuming.

Three rounds for time of:
21 Knees to elbows on roman chair
55# DB swing, 21 reps
21 Push-ups
30 alternating grip towel pullups with 64# assist
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

23:12

32:14 as rx'd

-Used a 50lb db for kb swings
-Did towel pull-ups (mod: ang;ed off a smith machine)

47:58

That one was a killer - i will sleep well tonight!

24/m/5'9"/165

had to do a couple subs on this one. subbed 55lb db for kb swings. subbed 21 towel pullups for rope climbs.

i think doing 45 towel pullups each round is much more difficult than 3 rope ascents so i cut the pullups down.

total time 23:21

38 minutes
kicked my but...not the rest day I was expecting
subbed 25 towel pullups for rope climb (no rope)
added 5 more at the end for guilt

m/37/177

32:33

sub
55lb dumbell swing
15 rope pull ups per round

The swings were what killed me. They usually do. This was really tough, but it went better than I thought it might. KTE getting better, also.

30/m/195

27:15

subbed 15 towel pull-ups and 50 lunges per round.

Brandx Pack version: 28:42

as rx'd 27:23

For those whining about too many towel pullups, consider this. Yes, the towel pullups take longer, and yes there are more reps. However, the rope climb, sans leg assistance, is more like the last 15-20 towel pullups of the rd, not the first. Just like your sub for muscle-ups, its about building the strength to do the rx'd version, because when you can do muscle-ups they are a lot faster than the sub. I don't get all the whining, either do it or scale it, nobody's coercing you.

Totally smoked and loving it

21 Knees to elbows
21 55# dumbbell swings
21 Push-ups
21 towel pullups (alternating on each side)
20 inch Box jump, 21 reps
21 Good Mornings
Walking lunge, 150 ft

37 min

m/43yo/6'5"\225lbs

3x

21 knees to elbows
21 35lb db swings
21 push ups
21 pull ups
21 box junps
21 back exts
21 lunges (left and right foot fwd)

42:46

Couldn't remember exact wod so this is what I ended up with:
20 reps of each
Sit ups with 25# plate
30# dumbell swings
push ups
pull ups on gravitron 70# assist
45#push press
20" box jumps
20 dumbbell thrusters
150 ft lunges

45:xx

I guess I did a little more but oh well. Good workout

32:32

Did 45 towel 'climbing' pullups for each round.
The rest as rx'd

forgot:

also did back ext 20 reps to previous workout and did 3 rounds.

m/31/230/68"

Subbed pulling my body weight on a back board for rope climbs.

28:43

24:11

*Did 30 pullups for the rope climbs...literally could not do towel pullups after 1st round.

Not confident enough about my shoulder that I am comfortable with KTE's. Plus my gym has no rope so there would have been a ton of subs. I made up Helen instead which I missed due to travel. Results there.

Matt D @ Crossfit Charlotte:
As Rx'd, rope climbs with no leg assist:
16:35

26/m/153

22:30 Rx'd

This felt pretty good.

m/190/6'1/28

27:33

M/35/172
Bozeman, MT

34:30 (pull ups for rope climb)

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

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
45 Towel Pull-ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Rnd 1: 5:17
Rnd 2: 6:40
Rnd 3: 7:02

18:59

And it sucked the life out of me.

32/177/m

Three rounds for time of:
21 Knees to elbows
53# Kettlebell swing, 21 reps
21 Push-ups declined with parallettes
21 Pull-ups
24 inch Box jump, 21 reps
21 Back extension (abmat)
21 Step Lunges each leg

33:10 (with a restroom break)

Subbed parallel grip pull ups for the rope climb, otherwise as rx'd.

28:?? min.

Felt great for the first round and a half, by the middle of round three i was choking back vomit. Great one.

3 rounds:
knees to elbows x 21
55lb dumbbell swing x 21
pushups x 21
pullups (6 towel pullups, 15 regular) x 21
20in box jump x 21
back extension x 21
walking lunges x 42

41:09

24/m 5ft8 210 lbs

sub'd with 50lbs swing 11 knees to elbows and towel pulls ups. 30mins 54secs and im gassed!

25 minutes
subbed 21 pullups for rope climbs

26 mins
sub 21 pull ups for rope climbs

Today was the second crossfit workout i have ever done. I finally decided to start crossfit because i was sick of my mom, a crossfitter herself, kept gloating about how she could kick my ass. I now hurt all over.

1 round
only sub was KB (used women's pood)
10:07

M/19/5'11"/160

Subbed rope climb with 30 towel pull-ups and then 15 a mix of deadhang and towel
Probably should have scaled the towel pull-ups, they took so much out of me I only got 2 rounds in

2 rounds:
36:20

m/23/140

as rx'd 23:23
rope climb with no legs

m/18/135

subbed two sandbags of unknown weight for KB swings, and realized I was doing about 75m or 220 feet for the walking lunges.

33:50, I think I could've gotten sub-30 on this. next time!

done yesterday

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

work work

back to big box for

800m run, cfwu, warm-up db swings (55#), warm-up k2e, warm-up box jumps

WOD:
sub'd each rope ascent with 5 staggered reach pull-ups (start with both hands on bar, reach 6" up to right neutral grip handle and do pullup, re-grip bar with both hands, reach 6" up to left handle with other hand, etc... so 15 of those bastard pull-ups each round; transitioning from one hand up to the other wuz more challenging than rope climb.

time = 28:50

28:10 subbed towel pull-ups for rope climb otherwise as rx'd.

22:33

m/43/167

:25 Min. (Two rounds)

Note: When using a towel as a substitute for the rope climb; throw towel over bar, twist it, then wrap it with cloth athletic tape. Makes the towel more like climbing a rope. Much easier to grip and pull up (like a rope is).

57/M/195
sub;KBS@35, 15 pullups, boxj@18"
34:56

48/F/125
sub; KBS@25, 15 Pullups, Boxj@12"
27:24

21:32

21:13

34/M/245

27/m/74kg

37:33

Subbed:
- 25kg DB for swings
- 45 towel pullups each round for rope climb

Bloody towel pullups

M/25/6'2"/185

CFWU x 2

WOD as RX'd (had to sub the 15 towel pullups for rope climbs)

Time 13'33"

3-2-1 Bust 'Em

20:59 minutes

-subbed rope climbs for 8 pullups
-knees to elbows for glut ham situps

wu: biked to gym, 500m row, drom's

subbed 2 pood kettlebell

21:15

m/29/63kg/166cm

Subbed 21 chins for each round of rope climbs,
only had a one pood kettlebell and did goodmornings instead of back extensions.

Probably a fair bit easier than rx'd.

Time = 21:01

subbed 15 towel pull-ups per round for rope climb

24:47

22:53

TSCCHANZ 46M 5'9" 166

Three rounds for time of:
21 Knees to elbows
55 lbs dumbbell swing, 21 reps
21 Push-ups
sub 15 rep towell pulls,
30 inch Box jumps, 21 reps
21 Back extension
Walking lunge, 150 ft

TIME 24:09

23/M/173lbs/70"
Called this one "21"
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 pull-ups
20 inch Box jump, 21 reps
sprint 50m to do 21 Back extension
Walking lunge, 150 ft
time- 27:33

15 towel pu's instead of rope climb

Time: 17:17

33:11 w/scale/mod 12kg KB & about half my kte were kt-armpits

m/22/5'7''/160

23:40
no rope so did pullups with a short rope around the bar. everything else was rx'd.

Subbed 25kg Dumbbell swings

23:50

worked with kenno
Same as him, ropes done in shorts.....
never again
+ warm up....bar muscle ups attempted 3 and 3 completed

31:38
sub'd 21 towel pull ups

m/48/175

38:00
subbed 15 towel pullups + 15 kipping pullups/rd for rope climb

M/31/6'3"/200

subbed 21 towel pullups for the rope climbs each round

29:36

34/M/185

15 see saw towel pull-up for rope climbs

21:53

Subbed Towel Pull Ups and 35lb DB swings, round 2 & 3 - 25lb DB

31:50 of pure torture

grip is shot and quads are smoked

Sice this WOD doesn't seem to have a name, might I suggest ex-wife LOL

38/m/239
modified towel pull ups for rope climbs

31:02

32/m/180/5'8"

15 towel pull ups for rope climb

26:28

m/21/174

subbed knee ups for elbows to knees
subbed rope climbs for 40Kg bent rows
subbed 150ft lounges for 21 lounges

2 rounds after sparring in 10:38

M/23/5'7"/155

subbed 15 pull-ups for rope climb.

26:08

m/31/5'9"/167

45 90 lbs pull downs instead of rope climb. This WOD was very difficult.

39:26

M/47/6'/185

3 Rnds: 23:45

21 KTE
21 Swings 55#
21 Push ups
21 Rope Pull ups
21 Back Extensions
21 Box Jumps
150ft Walking Lunges

40:13

M/40/5'6"/163lbs

Completed this for Monday mornings CrossFit.

Time: 36:24

Towel pull-ups: 10,9,9....smoker!

everything else as rx'd

22/M/5'9"/170
subbed superman with 1 sec. hold for extensions
subbed 21 pullups for rope climb
23:24

m/37/76/200

30:15, as rx'd except 21 PUs for rope climb. KTE's killed me; absolutely couldn't hold my grip.

This one was BRUTAL.

26:36

subbed 45 Towl Pullups for rope clime

25/5'9"/136

29:23 - only sub was doing 30lb straight leg deadlifts for back extensions (no GHD).

Non-RX
subbed 21 PU for rope climb

31mins 42 secs

This was one hard WOD...

25/m/5'11"/194
34:33 subbed 45 towel pull ups for each set of 3 rope climbs.

20:12
Didn't do rope climbs. No sub.

25:31, as Rx'd.

Rope climbs in rounds 2 and 3 were weak. Only made it about to about 12 feet.

m/41/207

30:55

sub towel pullups (30) for rope climb

Three rounds for time of:
21 Knees to elbows
35lb db swing, 21 reps
21 Push-ups
45 foot jumping towel pu's
20 inch Box jump, 21 reps
21 Back extension
50 Walking lunge (approx. 150')

37:48

towel pu's took FOREVER. That was the main time stealer.

F/46/5'8"/120

Time - 44:23

(subbed 44# Kettlebell)
Could have done faster.
Neighbor interrupted me while I was doing Box Jumps to ask a question.

Completed WOD 2008Nov23 2:30pm

Oops, for the towel pu's, omit the "foot". I didn't edit too well there.

M/32/170
Rx'd : 19m45s

Slow to post again.

CFWU x 2, 15 rep (dips on rings, GHD SUs)

Subbed towel PUs for first round, until towel ripped. After screwing around, decided to do one hand on bar/one hand on ring to try to simulate this). Also subbed 40lb db swing, and knees to elbows on rings.

42:36

Couldn't stay focused, and felt dizzy during 2nd round. Better luck next time :P.

3 Rounds
35:32

Rx: sub'd 45 x 3 towel pull ups for rope climbs. Had to use legs to assist but would have used my feet on the rope climb anyway. Used swiss ball for back extensions

Three rounds for time of:
21 Knees to elbows
45 pound Kettlebell swing, 21 reps
21 Push-ups
45 pull ups
24 inch Box jump, 21 reps
21 Back extension
50 walking Walking lunges

54:51

33:30 as rx'd

Three rounds for time of:
21 Knees to elbows
35# plate swing, 21 reps
21 Push-ups
21 reps towel pull-up
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 50 paces

33'59"

as rx'd: 43:58; got stuck talking to a guy in the beginning that cost me about 5 minutes, but I still added it in.

subbed 45 pullups for the rope the first round, then 30 the second round and then 21 the third.

m/5'11/30/179

sub'd 10xTowel Pull for rope climb

28:00

Subbed 15 pu for rope climbs, 28 mins, awesome metcon Paul

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

37'34"

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

Sub'd 45 towel pull ups for each round of rope climb

66 minutes

135 towel pullups = ridiculous. I feel like I just did 400 pullups.

Subbed 21 rope pull ups for rope climbs

33:36

good workout...forearms are abused

18:29

subbed 15 towel PU's for rope climbs.

43/m/178#
As rx'd:23:24

26.m.6'4''.225lbs

No rope and no towels. Tried to sub 45 pull-ups. Did that for the first round, then 25 +20 jumping pull-ups for second round; 12+35 jumping pull-ups for third. Very embarrassing.
Time, as modified: 34:00

24.f.5'4''.115lbs
Rope--> 45 jumping pull-ups
KB--> 24lb
as modified, 38:00

Both of us were struggling after.

M/34/5'10"/198lbs

No rope, so cut that out. No back extensions, subbed 'Good Mornings' with 45lb. bar. Otherwise as Rx'D

23:03 Tougher than I thought.

m/34/5'8/150

23:53 as RX'ed. Tough workout!!

35:00 as rx'd, no buts.

Probably the most challenging workout since I started 5 months ago. Keep it coming!

As Rx'd

18.59

24/m/185

sub jumping towel PUs (thought that was more appropriate)

28:23

Mike F:

sub jumping towel PUs

29:23

Brian C:

sub knees-to-armpits
sub jumping towel PUs

29:49

3 Rounds of:
21 Knees-Elbows
21 KB Swings
21 Push ups
21 Pull ups
21 Box jumps
21 Supermans
150' lunges
8 troops knocked this one out. Fastest time = 18:20 Last time = 25:10. Awesome WOD!

48/m/`93

Subbed sea/saw towel pu's (15) and reg pu's (15) for rope climb. Subs are harder than original movement. Everything else as Rx'd. 31:42

55# db swing, 21 Towel PU for rope, GHD BE. Finished with 3x4 TGU. Shared the PU bar with two other people while we were going.

Wes m/26/68"/153
28:49. Extremely disappointed, broken sets on all knees to elbows and TPU. Added 2x30 55# db swing immediately after finishing.

Tom m/26/72"/175
33:45. Form continues to improve.

sub'd rope climbs with 45 jumping Pull-ups

29:45

subbed and scaled: 1 pood kbs, 21 GI Janes instead of push-ups and rope climbs

27:43

modified/scaled

no rop climb
good mornings for back ext.

25:28

CFWU Std

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
Subbed 21 pullups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 can't read did yards!! That took some time.

41:42; worked hard, did FGB with son yesterday. Had some "hands on knees" on this one....

32:33 subbed 21 pullups

30 minutes (lots of distractions)

subbed 15 towel pull ups for rope climb

21 knees to elbows
21 55# DB swings
21 pushups
21 pullups
21 24" box jumps
21 back extensions
21 walking lunges

3 rounds
1 - 7:45
2 - 9:56
3 - 9:44
total - 27:25

A question before I attempt this tonight: What are some effective ways to improve grip strength? Towel pullups are more than just a struggle -- they're damn near impossible, especially 45; heck, doing 21 might not be possible.

Anyway, any help with improving grip strength would be a help for me, and, judging by the comments, a lot of folks on the site.

Thanks,
Joe

19.39 as r'xed

30M/5'6"/163#

Sub'd 30 rope pull-ups for 3 x 15' rope climbs.

37:50

Rope pull-ups were deffinitely the limiting factor.

29:24
Knees to elbows (2 knee to elbows alt. counted as one, 42 total)

Subbed 25lb weight swing for kettlebell swing
Subbed 15 alt. towel climbs (long towel) for 3 rope ascents
21 walking lunges each leg (42 total) instead of 150ft.

Warmup: PR 10PU from full extension, no kip

sub'd some pretty questionable rope pull-ups.

Overall 35 mins... ish

sub'd 21 pull-ups for rope climb

25:20

I also subbed 21 pull-ups for rope climb.

23:57

This was a ball-buster.

20/m/6'2"/195 lbs

As Rx'd:
39:09

subbed 15 rope pull-ups for the rope climb - and had to do a little jump for many of them

31:33

19.45 subbed rope with 3 X 15 towel pull ups

45/m/71 kg
CFWU
Just two rounds of
21 Knees-to-elbows
21 DB swings, 25 kg
21 push-ups on fists, wrists still hurt too much when I try regular ones
3x15 towel-PU
21 bench jumps
21 back ext.
75 walking lunges
time 28:58

42:41
I felt great at first and then It was hard to keep a steady pace without taking long breaks.
It was cold in my garage, I dont know if that had anything to do with it.
I subbed the rope climb with 21 pullups
tito

Completed on 11/24/08

Round 1 Rxd/ R2 & R3 subbed 7 towel pullups per rope assent (21 per round)

37:27

[finished R1 approx 10min, R2 14min, R3 13min]

24:15
Improvised 21 pull ups in place of rope climb and floor knee to elbow, was competing and didn't have an extra bar. WOW thought I would puke after first round but kept it up...hoo ya for Crossfit!

Correction to #398 above, I forgot to write down the back extension element on my notepad. Arrgg! Sadly, back extensions were not part of my workout.

37:57 without the last set of lunges because I met pukie.

Great workout but I had to scale it though because of equipment.
So I did 3X of 21 of the following.
1.knees to elbows with a TRX
2.45lb KB swings
3.push ups
4.low rows with TRX
5.20 in box jumps
6.cable cleans w/resistance band in place of back extensions.
7.150 ft of walking lunges
Time-27:42
Semper Fi

wod as rx'd with a substitution
23-26
did 45 towel pullups for the 3 rope ascents
43:18

M/21/6ft/155

I just started doing crossfit's WODs about 2 weeks ago, this was probably the worst one yet... pukie was tapping on my shoulder and laughing at me after about halfway through the 2nd set.
As rx'd, but subbed 55lb dumbbell swings and 21 towel pullups for rope climb... switched to pullups on a bar after my grip said f off...

26:33

Subbed 5 rope pullups for rope climb and subbed 65lb. good mornings for back extensions, all in a tail-kicking time of 30:40. m/6'/33/225

And might I suggest naming this WOD:

21 Puke Street

M/27/6.10/220

I subbed rope with 15 really sad towel pullups. I forgot to do the last 21 pushups, I think... I have black outs from the workout....crazy!

Time 40.56 Really sad time aswell...

This was awful in a good way.

Three rounds for time of:
21 Knees to elbows
2x 30 lb Dumbell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents (ahhh the burn, first time doing these)
30 inch Box jump, 21 reps
Walking lunge, 150 ft

No back extension machine.

35 min. I'm smoked.

25:00 on the dot. Substituted rope climbs with 15 pull-ups.

Next to Fight gone bad, one of the hardest WODs I've ever done. Ten minutes after workout I was still struggling for wind. Awesome!

~34min

subs: 21 strict pullups for rope climbs

feeling woozy now

Time: 34:40

Subs and Notes:

Knees to Elbows: strict style, no kip
15' rope climb: subbed 5 towel pullups hands to chest per ascent (15 per round)

Working one day behind (caught up today, yeah!)

Thanks Lauren and Coach for the great cycle!

24:29
Subbed 15 towel pull ups per round.

23/m 6'3" 245 lbs

19:19 as Rxed

u know i remember rope climbs bein much easier in highschool gym class but def a good work out

28:06 as rxed

Do NOT, I repeat, do NOT try to do this one hung over. 21 Puke Street is right.

33 ish.
subbed 15 reg. pullups for towel pullups.
guestimated 150 ft. for lunges was about 50 steps (obv. walking lunge steps)

I seriously went into this one as a mental dare to myself . . . I just wanted to finish. And sweat out all the vodka.

did it with 21 towel pullups subbed for the three ascents, and did 50 lunges for 150 ft. 50 lb dumbbell swings.

about 27 minutes

38m/6/183

wod as rx'd since 5/22/08

38:15

M/46/6'2"/190 6780'
In Colorado Springs

As Rx'd

27:15

Ouch!!!

#412

Muss...tell me you didn't weigh 245 in High School.

M/42/212
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 Pull ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

36:21 Pullups still slowing me down, Knees to elbows also slow.

M/47/6'/207

Sub 21 towel pullups for the three ascents.
Time:36:42

m/41/166/6'

sub 21 towel pullups per round
sub 24" box jump

35:10

M/31/5'4"/148lbs
As Rx'd
25:26
Ouch. Much harder than expected.

Three rounds for time of:
21 Knees to elbows
10 pound plate swing, 21 reps
21 Push-ups
21 pullups
18 inch Box jump, 21 reps
21 Back extension
Walking lunge, 42 steps

~27 mins

Male/27/5'11/158

Subbed rope climbs for 15 towel pullups each round:
R1: 6:44
R2: 8:23
R3: 7:03
Total: 22:10

Switched to 15 reps and 1 ascent, time about 25 minutes. Should've gone 21...

WU-40 burpees

30 min even.

45lb KB
5 towel pullups per rope climb.

33/M/202

26:58 as rx'd

35 min. on the nose
Subbed 30 ring pullups for the rope climbs. Wicked now I'm spent.

i didn't do my research and subbed 30 pullups for rope climb
and only 50 lb. kb swings
25:50:33

i'm glad i went in today. haven't been sleeping well, and skipped the whole last 3 day round.

No 54 lb KB so subbed in 30x35lb swings
No Rope so subbed in 21 pull-ups

24:14:04

1 - 7:15 min

Couldn't do 2 more. Dizzy.

23:20

that was friggin horrible

SUB jumping towel pu

51:10

M/39/150

Wow. I just re-read the WOD. I did 150 walking lunges per round, for 450 total. At about 4' per lunge, that is way farther than 450' total.

What an idiot.

32:32

Subbed 45 towel see-saw pullups each round.

Grip killer!!

Good to see others did 45 towel pullups each round too. Lots seemed to do only 15 pullups each round. It is what took me the longest.

Go Big or Go Home.

35 pd kb, see saw pu
approx 35 min

Replaced 15 kipping pullups (forgot towel) for rope climbs. Accidentally did 50 back extensions for first two rounds. Probably lost 5 minutes going from station to station at my gym. Either way, ~42 mins. Props to those less than 30 minutes (or even 35 minutes)- you are all very driven and very well conditioned). Maybe someday- I am on month 2 of CF and loving the challenges.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps SUB 55 pound dumbbell
21 Push-ups
15 foot Rope climb, 3 ascents SUB 45 towel pulls
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

25:46

37 yr. old male 5'10"/165
31:40. Subbed towel pull-ups for rope climb.

M/46/145

CFWU1

Used an ~18" bench for box jumps
Subbed 21 rope pullups
27:03

18:24
subbed rope pullups for rope climb

Bree: subbed 21 jumping pullups for Rope and DB for KB.
27:29

Ben: Subbed 21 pullups for rope and DB for KB.
25:09

This really freakin' hurt me, but Bree was all tough about it...:)

F/37/125
3 rds for time:
21 knees to elbows
21 k.b. swings- 35 pds
21 push ups
no rope- did 45 "ring" pullups- rings looped over bar and 'seesawed'
21 box jumps, 20 in
21 supermans
150 feet of walking lunges
25:45

WOD in park, no rope or db:
2 rounds of:
21 knees to elbows
21 pushups
21 pullups
20 inch step-ups, 21 reps
21 back extensions
walking lunge, 150 feet
16:36

40/M/153

Subbed DB swings, 21 towel pullups

52:49

29:20

M/27/185

Subbed 55 lbs dumbbell for Kettlebell
Subbed 10 rope pull ups for rope climb
Subbed 21 Walking Lunge steps

32:43

aftsetting up the "course" ran a 23:48 :(

SWA
185/31/M/6'0"

24:15

24" box
Subbed Rope Climbs with 50lbs rope triceps 21

M/27/165

~37 mins
Felt nauseous after 2 rounds

49:31:55

3 Rounds:

21 x knee to chest (toe touch for stability)
21 x (2 x 25 lb) db swings
21 x pushups (fists, standard width)
48 x alt 1 arm 40 lb pull downs on functional
21 x box jump
21 x 45 lb standing dead lift back extensions
40 x alt standing split lunge (1st 2 rds w' 45 lb bar)

28:30

36/m/173

Subbed 266 meter run for rope (no rope)
40:35

Paused to prevent hurling after 2nd box jump, 3rd kettle bell and 3rd box jump. Wow, not feeling well after that one. Bad timing. Worked out after lunch.

m/41/207

30:55

subbed 30 towel pullups for rope climb.

m/29/185lb

No rope available, so used pullups instead of rope climb.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 Pullups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Time 13:17.

- OlliS

Sub'd 15 towel pullups for each iteration instead of the 3 rope climbs. Plain out of shape. Hit muscle exhaustion early.

49:10

3 rounds
21 Knees to elbows
21 45 lb db swing.
21 Push-ups
21 pull-ups (1st round was 10 towel pull-ups then 6 kips)
Bounding Jumps, 21 reps
21 Supermans
Walking lunge wall to wall
~35 minutes (no watch again)

m/44/175

subed
52lb db for kettlebell
pull ups for rope climb

all else as rx'd
1st rd 6:58
2nd rd 7:04
3rd rd 7:01
21:03 total

Warm-up:

5 minutes of Jump Rope
10 Deadlifts @ Bar Weight

WOD: 3 Rounds for Time of:

21 Knee to Elbows
21 KB Swings, 50lbs
21 Push-ups
21 Pull-ups with thick Blue Band
21 Box Jumps, 20inch
21 Back Extensions
Walking Lunge, 150ft.

Time: 41:52

30/m/5'10"/215

Subbed 45 pulldowns for the rope climb for each round.

Everything else as rx'd

43:32

killer
50+minutes as RxD.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
10 Jumping towel pull-ups
20 inch Box jump, 21 reps
21 Back extension
21 step Walking lunge

28:30

subbed towel pull ups for rope climb

35:02

23/150

Sub'd 45 towel pullups for rope climbs

38:50

M/24/5'10"/145

33:28

bw 255 :(
only did 2 rounds at a pretty easy pace because the gym was so crowded.
Subbed roman chair for K2E, 45 jumping pullups for rope ascent.
24:08

As Rx'd (with a break to see pukie in the middle of the third round)

28:22

34/M/190/6'

Subbed 45 see-saw towel pullups for climbs
24" Box-Jumps
#45 Good mornings for BE's

26:08

subbed 30 pullups for rope climbs.

34:19---box jumps left pukie knocking at the door.

50 burpees after---halfway thru burpee challenge-not enjoyable here on out.

Oh my Lordie God! This one didn't suck. It blew!

Three rounds: 36:45. Rather do Linda any day. I subbed the rope climbs with 5 single ring pullups using both hands of course. A 15 ft. rope climb is easier! Gotta get a rope.

Any suggestions on the rope climb/towel pullups substitutions for someone missing their left hand?

Scaled rope climb to a raise and lower with feet on the ground.

barely barely finished. just under 35 minutes.

I sweat a whole lot during this one.

M/31/5'7/181
As rx'd
24:05

Charity-
sub'd 45 towel Plu's
50 lunges
35# KBS
31:35

M/27/6'2"/171

22:50

Substituted single arm pullups for rope climb
And 7x40" box jumps for 21x20" box jumps

1 round 4 min 55 seconds lunges took about 1 minute of it.

WOD ;
26.27.
tough one but good,did towel see saw pull ups which is definitely much harder than rope climbs,so did 45 for each round and ripped me a few new calluses,sore all over !

M 30 6'2 181 lbs

as Rx'd

23:50

*I actually did about 180' walking lunges cuz I suck at math...*

I thought it was 15 towel (alternating) pull-ups per 15 foot of rope?? I see alot of "I'll sub what I want" out there.

Wags

24:12

...total 'chipper' workout! Just happy to have survived it.

24:12

...total 'chipper' workout! I'm just happy to have survived it.

m/30/205/6'3
This one was great. Had to do some subbing due to equipment shortages.

I used a shorter rope that i threw over my pullup bar and did 45 rope pullups instead of rope climb. Had to do back ext's on the floor on a towel. Only had a 15 in box to jump to (stacked up the bumpers).

29:49

Lost a lot of time just hanging on the bar with the knee to elbows. I'm going to start incorporating those into my daily warmup.

5'10"/195lbs/male
substituted finger-tip pullups for rope climb.

25min 20 sec. almost pucked

paayyycce

20 mins. puked for the first time. XD

Hardest WOD in a while. 27:39. Subbed 55 lb db for kb and towel for rope climb.

m/22/214

subs for rope climb
1st rnd: 21 assisted pu's w/ gravitron on 12
2nd & 3rd: 21 jumping pu's

30:25

subbed 1 pd kettlebell
25" box jump
towel pullups
approx 120 FT. lunges

24:38

M/49/185
3 rounds
21 KTE
21 Swings 55#
21 Push ups
21 Pull ups
21 Back Extensions
21 Box Jumps
42 Walking Lunges

19:48

M/36/145

@ work, 24" box, 45 towel pull-ups per round, everything else as rx'd,
round 1 @ 13:01
round 2 @ 28:38
finished @ 44:21, towel pull-ups slowed me down on this one, will try to get to Locals gym maybe to try this one next time...

29:44

subbed 45 Towel Pullups for rope climb

23/m/193
30:31
subbed 45,21,21 pullups &45lb DB

M/30/5'9"/165

As rx'd, except did 15 towel pull-ups for each rope climb, alternating arms. (I swear they're harder than rope climbs!)

29:47

Great WOD! Was late to a preschool tour for my 2-yr-old as a result.

32/m

22:30

M/37/6'2"/185

Three rounds for time of:
21 Knees to elbows
80# dumbell, 21 reps
21 Push-ups
21 Rope pull-ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

23:50

21 modified beginners knees to elbows
21 18lb kettlebell swings
21 pushups
15 towel pullups partial weight
12 inch box jump, 21 reps
21 back extensions
standing lunge 25 each side

three rounds approx 25 mins. I thought I started my stop watch but for some reason i didn't

m/59/173/5'10"

I am a beginner and felt like a little whipped puppy when I got done!

Rx'd
Maybey 20ft rope climb need to measure
16:40

34:54

60# DB swing 1st round, 55# for 2nd and 3rd
21 Towel Pulls sub'd per round for rope climbs

God that hurt. Might have slight tendinitis in right bicep, so reduced pullups (really sore after Nicole 2 days ago)

subbed 45pullups (per round) for rope climb
subbed 50 walking lunges for 150-ft

35:09

M/23/185

as RX'd 27:47

M/46/5'-9"/157

At a hotel . . . no pull-up bar, nor rope. Scaled back with BrandX, an modified as follows:

3 Rounds for Time:
20 reverse crunches
15 DB Swings: 35 Lbs
15 Push-ups
15 Towel Pull-Downs
15 Box Jumps - 20"
15 Back Extensions
Walking Lunges=100'

19:32

22:18

subbed 21 pullups for rope climbs

two rounds

22:04

1st round-45 towel pull ups, 2nd-30 towel pull ups
subbed supermans

29:20. Subbed in 21 pullups, 55lb dumbell swings. Lunged 2 lengths of basketball court.

As Rx'd

210lbs 32yrs

28.43

As Rx'd

28.43

210lbs/32yrs

Scaled 3 rounds for time:
15 Knees to elbows
15 kgs. dumbbell swing, 15 reps
15 Push-ups
Max pull-ups
20 inch Box jump, 15 reps
15 Back extension
Walking lunge, 135 steps

23:00

Great workout, mediocre execution.

Three rounds:
21 Knees to elbows
*55 lb. dumbell swing, 21 reps
21 Push-ups
*15 towel pull-ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

46 min.

37:?? as rx'd

27/6'8"/215

38:58 - sub 45 towel PU for rope climbs

M/22/72.5"/211

Modifications:
K2E-lost form toward the end of each round
53 lb. dumbell
2 18'-20' rope ascents
standing back extensions (outside)

time: 38:14

37/6'2"/196

I haven't climbed a rope since high school so it was pretty ugly. Normally I would do towel pullups for this but I had access to a 15' rope on this one out in the frigid cold. Was still sore from Jason the week before. It was tough considering I took a week off for elk hunting.

Time: 35:35 as RX'd

30yo/M/6'4"/218#

Subbed 21 Strict Pull Ups for the rope climb.
37:38

21 Knees to elbows (or more probably shoulder blades!)
15kg plate swing, 21 reps
21 Push-ups
15 deadhang pull ups
20 inch Box jump, 21 reps
21 Superman (reverse crunch)
Walking lunge, 150 ft

18 mins 05. Definitely easier than r/x on pull ups and kettleball r/x but...this demolished me - am still in trouble an hour later as I type this

35:30

Did scaled because of limited time constraint
15 K2E
15 dumbell swing 40#
15 PU
10 Towel Pullups ~ alternating sides
15 Box Jump 20"
15 Supermans
35 Lunges

16:56

21 k2e
21 45 lb db swings
21 pu
15 towel pulls
21 box jumps
21 back ext
50 lunges(@3ft per)

25:01

3 rds
21- knees to elbows
21- 55lb db swing
21- pushup
45- towel jumping pullups
21- 24 inch box jump
21- good mornings 45#bar
150 ft walking lunge

19:30

24:59, no rope climbs.

Age 52/BW 245#
Three rounds of 21 KTE/SA DB swings x 21/21 divebomber push-ups/45 rope pulldowns/squat jumps x 21/21 Back extensions/Walking lunge 150 ft (53:09).

Three rounds for time of: 38 minutes
21 Knees to elbows
50 LBS Kettlebell "American swing", 21 reps
21 Push-ups
15 close hand pull-ups "commandos"
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 100 ft

It was to high volume pullups for me. I would have resting wayto much. I also cut down the lunge because of running and leg work outs I have done the last 2 days.

My own version of CFWUx3

Three rounds for time of:
21 Knees to elbows
55 lb dumbell swing, 21 reps
50 paralette Push-ups with 20# weighted vest
21 alternating 1 hand ring pull ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

25 minutes.

BW 170

AS Rx'd with good mornings 45#

21:30

Very slow on rope climbs (pain started in elbow)

Jas Three rounds for time of:
15 Knees to elbows
20# Kettlebell swing, 15 reps
15 Push-ups
Towel pulls, #10 assist; 15 reps
20 inch Box Step,8 reps each side
15 Back extension
Walking lunge, 150 ft
33:00

Ffc Three rounds for time of:
21 Knees to elbows, set 2 &3 with arm holders
50# Kettlebell swing, 21 reps
21 Push-ups
Towel pulls, 21 reps,1st jump; sets 2&3 #12 assist
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
35:00

33/M/175

Only had time to complete 2 rounds

15:00 as Rx'd

185/M/39
With 40# goodmorings as sub for back X, towel pull ups for rope, as Rx'd: 24:39

M/52/6'/180

Felt weak and a little dehydrated...

28:11

Substitute close grip pull ups for rope climb

M/31/179#/67"
CFWU x 3
Only Completed 2 rds! Sad...I know.
Sub'd-25# DB Swings
-(30) Towel Pull-ups 1st rd/(15) 2nd rd
-Used an 18" Chair for Box Jumps
-Supermans for Back Extensions
-(50) Walking Lunges
Time: 28:26.78
I have a lot of work to do!!!

modified pack:
15 knees2elbows
15 17k DB swing
15 Pushups
15 Pullups (dead hang)
15 Box Jumps
15 Back Extensions
40 walking lunge stpes

3 rds in 20:08

subs: 21 pullups per round, 55# db for kb swings

33:03

brutal, have to take it up a notch next time...

m/36/6'4"/97kg

As Rx'd

Subbed Towel Pullups with 15 narrow grip pullups
40 travel lunges

28:31

The most brutal wod's I've ever done!

CFWU
21 towel pull ups vice 3 - 15' rope ascents
50 lunges vice 150' of lunges
32:34
M/47/185#/72"

36.01

40lb KB swings
15 Jumping Towel Pull Ups subed for rope climb.

completed after 7.5 mile run, not for time

CFWUx1
26:03
Rope climbs starting seated because of low ceiling (in the garage at home). Last round did 5 towel pull-ups after each rope climb.

m/35/5'9/177

CFWU - 3. Regular except for no back ext on last round. Superman. Burgener.
Messed up some exercises. Did 50 back ext 1st set. Therefore none 2nd set & 13 3rd. Scaled towel pullups to 30 each round.
41:15

3 rounds for time:

21 knees to elbows
55 lb dumbbell swings x 21
21 push-ups
15 towel pull-ups
20" Box jump x 21
21 Back extentsions
150 ft walking lunge

about 40 min... YUCK!

m/24/6.1/196

Subbed 21 pullups for rope climb

32:00

28 minutes

28/m/185

subbed good mornings for back extension: 27:55

fifth day in a row...killed me.

subbed rope climb for 21 towel pull ups per round:

34.57

subbed rope climb 1st round 30 jumping towel pullups and the next 2 rounds each 30 pullups

subbed 50 lb dumbbell for kettle bell swings

42:20

tried to sup towel pull ups, but couldn't get those either...

51:30

knees to lower chest
55# DB instead of KB
45 jumping towel pull-ups

all reps as Rx'd

29 minutes

21 knees to elbows
50 db swings, 21 pushups,
15 X 3 towel over pullup bar, alternating while standing on ground,
24" box jumps, 21 on back deck
21 good mornings
walking lunges
= 32.27

24:12

M/35/168
DID 42 LUNGES PER SET
15 TOWEL PULLS--RIDICULOUSLY HARD TO HOLD ON
BOX JUMPS 18INCH
BACK EXT 45 DEGREE
25:30

"Blackjack"
35M175
55:00!

35F123
31:00

5'10/195/male

instead of rope climbs i did 21 fingertip pullups

took me 27 min (i think cant remember really)

Re-attacked this due to no desire to do 10K with my sons. They are not into running

CFWU std

As Rx'd
31:32, 10 mins faster than 3 weeks ago, like that!

Meyer- 37:26- lunged for 50 steps
climbed the rope 4 x with legs

Edler- 36:32 rope 2-2-1

H- 38:53 rope 1-2-4

G- 26:51 rope 1-2-1

CHK: subbed rope pullups for rope climb. 42:45

still my first week after a america holiday.

sub'd the rope for towel pull ups. :S

time 34 minutes!

light warmup
wod
subd 21 pullups for rope climbs and only completed 2 rds due to time constraints
2 rds 26:11

29:01
Did 50 walking lunges each round (est. 3' per step)
Subbed 21 pull-ups for rope climb

30:50
didn't feel real good during this wod

30/m/165/5'6"
MAJOR subs today. Done at the Santa Monica pier
7 MU for KB swings (done on the metal rings..ouch!)
dolphins for back extensions

41:35

45/m/165

sub 21 PU for rope climb
50 walking lunges for 150 feet

29:58

Hang over, should moderate the Christmas Celebration

29:30

Jennie: 27 F 165# 5'9"

Three rounds for time of:
21 Knees to elbows
1 pood Kettlebell swing, 21 reps
21 Push-ups
30 towell pull-ups
20 inch Box jump, 21 reps
21 Back extension
50 walking lunges

Time= 28:13

26/155/m

around 33:00. did everything completely except for some failed attempts on the last set of rope climb.

Chuck, does this count as one of those AOA workouts? It looks like hell on earth.