i wish i had a rope......

Ah crap! That means towel pull ups :( Oh well, at least I'm back on track now. Let the fun begin people!

jeez.....okay

I posted this on yesterdays just as this was posted...

Are there any good ideas on how to fix a knee that tracks inward on heavier squats? I am maxing out at 235, I know I have more but the form really starts to break down there. I feel the knee moving in @ weights above 210. It almost follows a circular path. I really want to get some good training on this but no Certs around and I'm nowhere close to an affiliate. Thanks for any help.

Looks fun!

so what do i sub for this no rope

WHAT?!!!!!!! totally INSSANE...that's the way i LOVE IT!!

this will gonna hurt us very bad, big hugs everyone have a great training day you guys are the best...

s'more and s'morelle =D

ummm yeah...you want me to do what ????
3...2...1...go!!!

http://www.youtube.com/watch?v=m5CFZj08noI&feature=channel_page

#6 Gabriel

hang a towel over the bar and do towel pull ups

Do we climb 15 feet above where our hands are at while standing on the ground? I am 6 feet tall, so I would climb up to 21 feet? Or maybe 22 or 23 feet if I start my grip overhead. If not, it will make for a short climb. Any input?

#4
Squat lighter weights till your knees track over your feet properly. If the form's not correct, then you're not really squatting 235.

Also, pick up "Starting Strength" from Amazon.

i just went from six to midnight! excited for this one.

eric gohl--

are you going to do the faq sub with 15 towel pullups for the rope climb? That's what I was planning on and wanted to have something to compare to. Good luck brother, you are a beast doubling up, I took a week off when I was sick but I just jump back in I don't make them up. No wonder you are such an animal! Ha!

Substitutes for the 155 pound Hang squat clean, 9 reps? I don't have access to a gym on Saturdays...

Holy crap! First time seeing Dave Castro workout and that was epic. Toughest fingers alive. Dutch and Jimi are games beasts and they couldn't 'hang'.

I wish I had a rope....too many towel pullups.

#6 Gabriel, the sub for 15 foot rope climb is 15 towel pull ups. (Check the FAQs.)

dave castro- very nice job! that was awesome.

this wod scares the crap outta me. we did this at rainier during lunch, only wod that had me in tears. man i really hate this workout!

#11
Fitness ropes are sold at lengths of fifteen feet. I would assume that the fifteenth foot (from the top) is where the bottom knot exists. Someone contradict me if I am wrong. This is my assumption.

I finally get to do a rope climb wod in a gym with ropes!

yea buddy!!! this ones gonna hurt!!

I know the sub is towel pullups for rope climbs but is it better to do the up, switch, down variation or the switch, switch, switch variation

FINALLY!! Back to WOD demos!!! AND with Soulfly as background music! Sweet.

Pole climb a good alternative to the rope? A middle school nearby has two poles in the field (bruises the bejesus out of my shins, too, and gets a bit too slick to do it without some leg assistance).

Dave Castro has a sweet regulation haircut in that video!

help us good!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Really crazy wod, well 3-2-1 death!!!!!

i love any,vale and S,morelle!!!!!!

#14 fat tony

Haha, yeah man the doubling up SUCKED! But hopefully (in theory) now that I know i only have to do 1 WOD I can really put it out on the line not having to worry about later. We'll see how that works out lol.
But yes I will be doing the towel pull up sub (45 towel pull ups per round...ouch). Those things always slow me waaaay down.
Let's hit it up together brother! I want under 20 minutes!!

Let the fun begin... with towel pullups of course. This is after I run a 10-k in the morning.

For "SoxFan"
You are dealing w/ weak hip abductors. You can strengthen those by doing sidelying leg raises w/ resistance or if you have access to a 4-way hip machine to work on hip abduction. Another machine that would work is the one where you sit in the machine and the pads are on the outsides of your knees and you push them apart against resistance.
I have a question for anyone who would be able to help. I'm new to crossfit. This WOD calls for hang squat cleans. I've looked on the demo list for squat cleans and hang squat cleans and can't find either. Maybe I'm just not seeing it. I have an idea in my mind of what this is, but not sure. Could someone list the steps of the movement for me so I could do this lift and not have to substitute? Thanks!

Carlox hey my older brother hope you were ujust exelent love you...i think that you really try to say is HELP US GOD!!!!

yes my brother poor hands poor legs poor body poor soul...tomorrow it's gonna be ash to ash dust to dust... =S

3-2-1 go brother go you are the best huge gugs from me and s'morelle

What is a hang squat clean ???

eric gohl--

cool man, let me know if you decide you are going to do a switch variation or something. I am hitting it early, the gym will be closed by the time i get off work, so I'm off to bed. Tear it up dude!

If Dutch finished in over 18 mins what does that mean for me? I'm thinking this one could be a 30 minute ordeal...

jajajajaja!!!!!!!!

Bad english rule down here!!! but crossfit has no lenguage!!!!!

I think this is one of the most extreme wods i ever try

hugs for everybody.

you rocks bro!!!

the preview for "pulling john" made me want to drink some motor oil
Sincerly,
Walter Sobchak

Sevan:

Wow, you're kind of a big deal. I had no idea.

This is a video of a hang power clean:

http://www.performancemenu.com/exercises/videos/hangClean.mov

It is a squat clean that starts from a hang position, rather than from the floor.

Comment # 30:

I am also clueless. Hanging Squat Clean anyone?

Loving it! I took today off and missed nasty girls at CFHEL. This should make up for it...

I'm surprised they aren't kipping while rope climbing, or is that a no-no? I figure kipping pullups, why not kipping rope climb?

sounds fun with towel pullups....the guy in the right of the pic looks like steve carroll from the office.

Did anyone else see post #199 from yesterday? A female that weighs 135 squating 355 for 3 reps. Post a video...... It pushed me to do 365 as my last set. red face to the extreme. I gotta see it.

Start from the hang, catch in the squat, stand to full extension and return to hang..1....only 44 more

For a hang squat clean with a barbell, do you clean it to a front squat?

Rope climb- For substitution do we do 45 towel pull-ups each round (15X3)-- is that how we sub for this when it's 3 ascents? (I assume)

What is the women's weight for the cleans?

That pic is tight! spin em around or make em do pull ups or something!

Amazing WOD vid! Day-go in da house!!!

Dave Castro seems to be one uncomprimising SOB. BRAVO!

just got done watching the trainer WOD video.

1st... dave is a f@#&ing ANIMAL!!!

2nd... the man has no calves!

3rd... i wish i was dave

So, what is the difference between a hang squat clean and a hang power clean?

Yo Letchford, Wow was i suprised as hell to see you at the end of that video. Glad to see somebody else i know doing Crossfit. Hope your doing well.
Cherokee love buddy.

1st 4 reps @ 155. Next 41 @ 135. 15 towels, grip strength destroyed. 19:32.

the 15 towel pullups should really be your height subtracted from 15 feet. 15-6ft =9 towel pullups per ascent. since the rope starts at around a foot off the floor so people lucky enough to have a rope have a much easier workout. but sub it however u want. i usually do the 15 reps if its 15 feet just so no one can complain bout cheating. i keep a 5 foot section of rope in my bag and just throw it over pullup bar for towel pullups. since towels dont support 250 pounds well.lol

#11 tucks,

Hay bro,
Fitness ropes come in many different lengths.

http://www.roguefitness.com/store/climbing_ropes.php

New person here -
How do I get a scale down version of the WOD ? For example something I can handle, I am no where near this capability yet because I just started yesterday - What do I do???
Any advice on how to manage WOD's for beginners?

Thanks,
SHannan Marie
36/F/190/5'9"

Jeez Dave sure has let himself go! But at least he was wearing a protec for that workout, what with all the rope climbs and what not.

Shannan

Under "Start Here!" on the navigation bar to the left of the main page, there is a link for Brandx Scaled Workouts. They post numerous scaled down versions of the main site WOD.

what was the song playing in the WOD?

From AJSP #22

> AND with Soulfly as background music!

Close. That was Sepultura off of their Roots album. Max Cavalera is indeed singing for much of it, but that's not Soulfly.

From Tim #28

> You are dealing w/ weak hip abductors. You can
> strengthen those by doing sidelying leg raises
> w/ resistance or if you have access to a 4-way
> hip machine to work on hip abduction. Another
> machine that would work is the one where you sit
> in the machine and the pads are on the outsides
> of your knees and you push them apart against
> resistance.

This is not good advice. The way for you to keep your knees from caving in on a squat does not involve ineffective and expensive machinery that isolates muscle groups and uses them in ways that have nothing to do with a squat. The way to keep your knees out in a squat involves learning to squat correctly and pushing those knees out at the bottom and sticking your butt back. There is no easy way around this. Learn to squat correctly. Those weirdo hip machines will do nothing for you besides make you look silly. Theresa (#12 above) said go and buy Mark Rippetoe's book Starting Strength. Do so. He also has a DVD now.

To those that cannot seem to figure out what a hang squat clean is - look harder. There's a video demoing that damn exercise at the top of this very post. If that doesn't help enough, Google is your friend.

> what was the song playing in the WOD?

Ratamahatta by Sepultura.

http://en.wikipedia.org/wiki/Roots_(Sepultura_album)

#41 Mack:

Yes I did. 135lb bw squating 355 for 3 reps! Insane or what?! If it was posted on some other forum I'd be incredulous, but not here. Still like to see it though. That should be one of the inspiring vids on the main site's Exercise & Demos section.

I'm wondering the same thing as #21. From those who have done it before using towel subs, is it better to do "up switch down" or "switch switch switch"?

I can feel the vomit already.

#55
couldn't agree more, great work out but i think Alexander Supertramp had bigger calves than Dave. Also, nice high and tight shipmate!

Dave killin' the rope climbs - never fails!

Now do it one armed with a Rockstar?

Great workout.

Sevan, movie looks great.

Did this last time it came up as Rx'ed, and today is the first time i'm actually depressed about my shoulder.

Day 35 post op. Bodyweight: 196.

Upon waking, left shoulder was tight in the medial deltoid, trap, and rhomboid. Bicep tendon has calmed down a little.

My active ROM is much better than last week. I can touch my other shoulder across the front and reach back to my lumbar curve with very little pain. Internal and external rotational ROM is still very touchy, but doesn't hurt as much.

Seems like my bicep tendon is inflamed and angry. Physical therapist told me to lay off all activity this weekend, including PT exercises.

"Dave is the only real man here today"

haha. That was impressive. From all 3 of those guys.

#54 Shannan Marie (what a beautiful name!)

Take a look on the Main Page on the left side. There's a tab labeled "Start Here" which is not only a good starting point but also links you to the BrandX Scaled workouts. BrandX is also where you can find the women's weights posted (#44 Jill, that's for you :) although I don't think they're posted yet)

#15 Bert, you might have to get creative: you can clean all kinds of things, including sandbags, logs, bags of cat litter, duffel bags of laundry... Might prefer cleaning those sorts of things from the ground instead of the hang, but that's ok! There's actually a video on the site about Clean & Jerking Odd Objects (http://media.crossfit.com/cf-video/CrossFit_odd-object.wmv)

And DANG, that is an amazing video...

so to sub towel pull ups, we do 15x3=45 as sub for 3 ascents?

Jonathan Comment 69 45 towel pull ups equals one ascent..... yup

Hey Sevan, that Arm Wrestling movie "Pulling John" looks cool, I'd like to see it, I hope it does well enough to come to Seattle....

Tomorrow's WOD is special, I am looking forward to the battle.

Have Fun, Train Hard,

Billy

For everyone that asked:

Hang squat clean or Hang clean (which is the same):
Do a clean from the hang position, catchng the weight in a full squat. If at any rep you catch it in a partial squat, finish the squat with the weight in the rack position.

Hang power clean:
Do a clean from the hang position and catch the weight in anything but the full squat.

#58 I agree whole heartily.

Man, i'm pumped for this WOD!

really sore from yesterday but i'm gonna give it all i got!!! no sweat baby!!!!

5 rds
9 x 70kg hang squat cleans
4.5 x 10ft rope

24:37 rx'd (no legs on any rope climb)

lost skin on left hand 3rd set of ropes, slowed things down a little, great wod, thanx HQ

hi just wondering if anyone new if crossfit could possibly help a guy who wants to stay strong but is doing triathlon at a reasonably high level? cheers guys

Playoff Beard- Decisions decisions, do I wear Frankie GTH, Thompson Twins, The Cult, AC/DC, or The Pretenders t-shirt? I will def be sporting my 'members only' jacket over it, cuz its still dang cold here in jersey. And I've got those fly shell toe adidas and I'll be rockin with my black rubber bracelets LOL Fingerless gloves a no- no.. gotta build up my callouses, yeah-huh.

Cookie- no numbers for me, took an extra rest day. Having a good ole time, try to email you this weekend

Carrie McG- You are awesome girl, I always look for your numbers :)

S'more- Papito! Como estas tu, mi hermano? Y la linda luz de su vida, marcela? Claro que si, ella es el sol, la luna y las estrellas. :)

Papi Chulo-Would you please throw down some REAL numbers, puh-lease! None of this "there's no compare to date" LOL LAME is what we call that in Jersey. :)I'm a scientist, I need hard data to work with

FNG/m/32/6'2"/193
This one was tough! Could only get 155# up to mid chest level, so dropped it down to 115# for 1 set. Then did 95# for remaining 4 sets. Subbed 5x20 reps of hand over hand pullups.

I suck, but I'm not quitting.

pretty much impossible for me to do this...i cant even lift 70kg's! ill attempt this at a more reasonable weight and with a reasonable number of towel pullups.

#4 SoxFan

If you can, take a video of yourself squatting and post it on the "video coaching" section of the message boards. You will get much more serious and useful advice there vs. The main page comments.

You should also post it on strengthmill.com (coach Rippetoe's site) if you are lucky he will review it.

This one really hurt, but really only my grip. Muscles seemed fine, but by the end, my grip was failing so bad that I was afraid I was going to launch the weight all over. I stopped at 4 sets. 1st set was at 155, 2-4 were 135 on the clean. Towel PUs were rough. I think a rope would be easier.

40:30, really crappy.

Oh hell yea this is gonna be a fun one! Eric and fat Tony i will be joining yow two for that amazing 45 towel pull ups! No gym equals A lot of pullups! OH BOY!

Eric a sub 20 would be nice! Gotta make it fast lots of college basketball on tonight and I'm not missing a second of it!

S'more, whats up poppie? Hope all is well in you universe and get going.

One last thing, anyone get there new St. Patty Crossfit shirt? Beers and Burpees....Oh dear god the workout listed on the inside of the shirt is redic...I am deff gonna meet mr pukie on St. Patty day no question! bring on the pain!

I don't know the technique for the squat clean and I don't have access to the rope. Anyone know a suggestion for what to do?

Just dropping a quick note to remember a good friend and Awesome soldiers. SFC Collin J Bowen died one year ago today after fighting for over two months to recover from an IED attack in Khost Afghanistan. Brother, you are sorely missed amongst the men of 1-175th IN. May God keep you safe.
For you this day I do
21-15-9
115# Thrusters
Pullups
55# KB Swings

S&H
Cheers
Cru 6

This is going to be great. Will post back later with results!

WoD Logs:
http://www.21-15-9.com/users/1

#58 and #78 - Thanks for the great advice. I actually own Starting Strength and have read it just about all the way through. I started CF one month ago and I bought that book right off when I realized
I had no idea how to squat correctly or do any other OL correctly for that matter. I was looking for some good "cues" and I will now use the thought of pushing my knees out and butt out to try and get this corrected. Thanks for the video suggestion too. I was wondering about that but didn't know when I could post that would get good advice. I will take a video soon and see what I get for comments. THANKS!

Alrighty then!

Okay,

So it's my sixth day of crossfit. Get up at 6AM on a Saturday and find out, the gym opens at 8AM. I think the regular world isn't ready for CrossFit!

thanks guys

so..... 15ft rope with 3 ascents makes for 45 towel pull ups....

5 rounds.....

I might no be done by tomorrow!!!

extremely sore after squatting yesterday...going at it since last May...steady gains in strength...yesterday peaked with 3 sets at 315, which is steady improvement for me...felt I had very good from with slow and controlled movements....sore sore last night woke up thinking I had the flu and needed to puke...several hours later, no puke but ache through my back, gluts and quads....anyone else going through this?

m/5'3"/160/29

as rxed (45 towel pullups per round)

45:22

Frustrating. I knew going in it would be rough. 155 is still very heavy for me to rep when they are full squat. Last time I did 135, but I wanted to do it rxed. Slowed me down, did in sets of 3, then 2, and last round sets of 1 (due to grip mostly and leg fatigue).
Towel pullups are BULLS#!T!!!! My hands may never work again ha!!! it sucks because I have done plenty of rope ascents in my day, and I know they are easier for me than those damned pullups, I wish I had a rope!!! Oh well, time sucked, but I did it. I wanted to but I didn't quit on the pullups or drop the weight. didn't get my heart pumping because I had to pace it big time for my hands' sake. At least it's over.

Eric Gohl--

One fast bird--

Kick this wod's a$$ for me. It handled me, but I tired it out, you guys kill it for me!!! Good luck. COLD BLOODED!

48/male/6'/199/week 18 CF

Good but very tough WOD, even with my significant scaling....19:13

5 rounds of 15 reps x 95 lb. hang squat clean
5 rounds of 15 towel pullups leg assisted

no wod today. at a wrestling tournament for my son. 3-2-1 Go!

Bike race season kicking in today. I skipped the squats yesterday and will somehow have to double up tomorrow...I really love the hang squat cleans, but 155#x9x5??? Holy cow!

Love it.

Freak accidents happen to the best of athletes...

we were doing karaokas (spelling) in the academy the other day. I was flying well ahead of everyone else. Too bad a cone was where it shouldnt've been. As my right foot crossed behind my body, it rolled on the cone, and my ankle could possibly be snapped. Swollen to the toes, bruising along the base of the foot, across the toes, and high up the ankle.

Took x-rays on Thursday, but they didn't find anything. The x-ray specialist is going to look at it monday.

Frustrating, but I still finished the workout (another 40 minutes). The worst thing about it is that I still finished everything well ahead of half the class.

VIVA LA CROSSFIT

Time: 22.20

Previous time: 29.00

For the rope climbs I started lying on the ground with my feet against a bar 2 feet off the ground, with knees locked, then climbing to 9/10 feet with arms only.

Last time I did 45 towel pull ups for every climb.

We don't have a 15' rope in our place so I did 4 ascents from seated, no legs to 9.5'. Here is a video of what that looks like: http://www.vimeo.com/2326006

So today:
5 rounds of:
-9 hang cleans, 155#
-4 9.5' rope climbs from seated, no legs

Time: 16:40 (PR) - last time was 25:41!

Hang cleans felt good today. They were unbroken in the first round then 6/3, 6/3, 6/1/1/1, 5/1/1/1/1. I'm happy with the improvement today!

31/M/190

not as rx'd - we don't have a rope at our station and I used 145 for the hang cleans (10#'s more than last time)

I did 15 pullups for each round instead of the rope ascents - I know, lame.

Time was 15:18 which is nearly 4 minutes better than last time.

i don't feel nearly as bad using my legs now that i've seen Dutch do it. but Dave Castro really killed it. wow.

25/m/5'9''/181

did 45 towel pullups per round it really kicked my ass! my hands are on FIRE!!

only used 135lbs for HSC's

time: 47:32

loved and hated every min of it!!!!!!!!

155# for first three rounds, then 135# for the last two. 15 pull ups each round. 21:24. Disappointing.

25/m/5'11"/203
25:17 sub 155# hang power cleans and 10 dead hang rope pull ups/climb

no prizes for guessing what this cycle is targeting!

Sub'd 20 Kipping pull-ups for rope climbs
105# Hang Squat Cleans

16:39

Cleans broken in set of:
9
4-3-2
3-3-3
5-2-2
5-2-2

jay bear--

dude, that sucks!!! But, it'll heal up eventually man. Just listen to Herm--heal it up once, heal it up right. Keep killin' it in the academy. Best of luck with the injury.

#73 AlexMac

Yes, definitely. Check out crossfitendurance.com

It's crazy that this wod comes up today...

I was at the cert when they did this during our lunch break. When I returned home a few days later we decided to try it. That was back in August... Definitely one of the harder CrossFit wods I've ever done. I came back to the same workout just about a week ago...

19:04 RXD (about 10 minutes faster than the first time) This workout really trashes your arms and hands. Oh yeah and 45 reps of 155# squat cleans gets the legs/back burning too... have fun everybody!

I frickin' love seeing Castro hitting the WODs. He's usually behind the scenes but when he makes those rare appearances he crushes it. He is one tough SOB.

150 5'7.5" 34 yom

26:30
-hsc as rx'd- full depth rom (155lbs)
-6 rope climbs per rd starting in L sit to 8ft ceiling a la kelly moore- (head had to touch ceiling each ascent)

addition to 107- all legless ascents on rope-md

18//M//6''/216

Finally got my bench press to 315 yesterday, so as I promised myself I start the cutting process today!

My plan: Alot of running//Biking + Crossfit.

Today: 5krun (Hurt my squats) 10min Skipping
135lbs Hang squat clean x 10 (5times)
Towel Pullups x 10 (5times)

Squat breakdown:
5 // 5
5 // 3 // 2
4 // 4 // 2
4 // 3 // 3
3 // 4 // 3

I have a whole new respect for anyone who has ever mentioned crossfit to me, as well as all of you crossfitters.

4weeks+ of this and my cutting goals will be complete. I hope to catch up to all of you very soon!

Such a good workout I forgot to mention my time

39:39 on WoD

wu-x2 ohs, pushups, situps, dips
burgwux2

5 rounds
HandSquatClean (scaled to 135#) x 9
rope ascends - subbed towel pu(scaled 30/rnd)

22:35

#65 My babyluv Herm - I have seen SO MUCH progress in your ROM since your surgery!!! Depression not allowed!!!lol! Think ahead to a few months from now when there is no doubt in my mind you will be back killin it!! How does it go again? Healing once....? ;) You are an inspiration to all of us. Hang in there!!!!!
Pony - have a blast at the cert! I'd go with The Cult shirt for today myself :) I ordered my "hecho en" boy shorts last night - muy caliente!!

Didnt do WOD today, ran 15k in 1hr

MMO

19:50 with hang power cleans and towel pullups grip was the biggest issue on this workout for me my hands were killing me

24m/6'/175

5 rds
9 x 155lb Squat Cleans
15 x towel PU's

28:05

17:12 as rx'd

Male/27yrs/6'0"/176lbs

Five rounds for time of:
155 pound Hang squat clean and jerk, 9 reps
21 Dead hang Towel pull-ups (sets of 7 or it didn't count)

23:08

I hate subs, I'm going to get a rope to hang off my 4th story balcony. I don't care what the home owners association says. No more rope subs.

11:21 as rx'd

this one looked like a gut check - and it was. Great w/o.

Rope pullups(45 per round)
155lb hang squat clean

29.55

42:17
sub'd #115, and used legs on all rope accents.

m/26/5'8"/aprox. 140#

subbed 125# hang squat cleans

28:37

messed me up.

fell a few times on the cleans, my hands are all tore up, I have some nice rope burns, and it hurts to sit.

this type of workout is my least favorite, but the sense of achievement after completing it (even scaled) is awesome.

(30,21)

M/19/5'11"/165lbs

5 145lbs squat clean
12 pullups
x5 rounds
17:36

5 rounds:
5 hang squat clean (115, 115, 105, 105, 95)
15 pull-ups (40, 40, 46, 52, 52 assist)
17:14

Forearms were completely spent by end of workout. Ran 1 mile afterwards.

M/195/6'2"/37

subbed 135 squat clean
17:28

2 100 M sprints at track post workout. Bruised distal lateral head of second metatarsal on left foot. Had to stop after second 100 meter sprint. Sprints started from a lying prone position.

M/25/6'1/175

Went to Albany CrossFit and did their WOD b/c my gym at school was closed for Spring Break.

AMRAP in 20 minutes:

5 HSPU
10 K to E
15 Medicine Ball Cleans

5 rounds, plus 5 HSPU and 4 K to E

19:23 - 135#HSC, 2 chain link ladder ascent no legs. 5 rounds

Was not able to use rope to many people trying to use rope!

88lbs. hang cleans 9reps.
30 towel pulls one leg in light band should have got rid of the band it didn't help me out much!
5 Rounds
23:16

Could have gone up a little higher in weight on cleans. Butt to ball on every clean!

Just finished in 21:55, but I had to go to legs way early. However, my Company XO (B Spillane, 5'10"/185) finished as rx'd in 21:15 and his feet never once touched the ropes. Absolutely amazing, That's probably why his biceps are as big as his head. Keep in coming guys...the workouts are the highlight of our days here in Fallujah. Semper...

SUB 95# sc
SUB jumping towel pu

31:15
previous 38:38

M/39/150

24:52

Juro, thanks for the info. on hang squat vs hang power clean.

Also, thanks to Greg for the rope site link.

And a final thanks to all for the discussion of how many rope/towel pull ups to do.

*Subbed pwr cleans for squat cleans
* I don't have a rope to climb so I took the rope regular globos use for triceps pushdowns and flung it over the pullups bar for rope pull ups

30:11

very hurtful workout

sub'd rope pullups for rope climbs

19:00

135# squat cleans x 9
10 towel pull ups
4 rounds

23:11

Okay, so I'm pretty sure my body wishes to issue all of you at Crossfit the finger, but from all those towel pull-ups, a simple thanks will have to suffice. haha

1st round as Rx'd (155 lb hsc, towel pullups)
2nd round (135 lb hsc, towel pullups)
3rd - 5th round (135 lb hsc, neutral/parallel grip pullups)

All in a crappy time of 41:57.

I'm coming off a cold, but that's no excuse! =P I'll work harder and try to drop time next time! Thanks Coach!

M/23/6'6"/185 lbs

Well....that went WAY WORSE than I thought. Did I say sub 20? WTF was i thinking? lol

5 rounds
155# Hang squat clean
45 towel pull ups
1hr 2min 6sec

I could not hang on for the life of me. My poor grip strength always catches me off guard on things like this. No bumpers, so I had to be positive I could hang on to that bar on the way down. And on round 3 my towel ripped, almost resulting in me falling on my ass lol. Luckily i ran and got a spare, rolled it up, and continued on. Still super disappointed in my time though...man do I need a rest day.

fat tony- Congrats on killing it today. You are a MUCH better man than i that's for sure.

onefastbird21- I was stupid to even say such a thing as sub 20 lol. I wish you luck on making this one quick though! Show us how it's done!

JayBear- Man that's a bummer about your ankle! Take care of it and heal well bro. Still kinda funny you finished first though! Way to be :)

first time with this one...didn't know what to expect...ENDED UP LOVING IT..

i did 5 rounds of
9 hang squat clean at 125
15 towel pull ups

TIME: 16:30, next time I should be able to up my squat clean and pull up count...looking for form for this one!!

THanks for the great workouts I LOVE IT!!!!! AND I ROCKED MY GREEN ST PATRICK'S DAY CROSS FIT SHIRT, BURPEE AND BEER WORKOUT LOOKS AWESOME

Five rounds for time of:
30 pound KB Hang squat clean, 5 reps each arm
15 towel pull-ups

14:40

This was a humbling one but the towel pull-ups are fun if not very difficult. The first 2.5 rounds, I was able to do deadhang towel pull-ups, but the last 2.5 rounds were all jumping except the first few reps.

5 rds:
155 hang squat clean
15 jumping towel pull-ups

More difficult than expected.

20:06

Five rounds for time of:
135 pound Hang squat clean, 9 reps
45 towel pull ups
30:55

17:59. 135lb hsc and 15 towel pullups/rd. went to jumping towel pullups at some point (last time 26:29 with same subs)

135# hang clean
10 towel pull ups
X5

32:10

27m/6'6"/225

17:24 used legs on rope climbs

18:56 as rx'd

Loved this WOD.

cruel joke. Does the person who posts these actually have to do them?

20:46 with the following mods:
pullups instead of rope.
85# hang cleans (first time doing cleans).

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents (subbed 15 rope pull ups)

19:18

Hooray, Sevan and Carey! Y'all are cuties! Congratulations again on Pulling John and SxSW...see you (+Hayley) soon, hopefully!
xxxooo

m/35/150/5'8

WOD as rx'd 23:36.
Hang squat cleans were tough!!
Great workout Coach.

Hello to all,

Just finished anothe CFB WOD.

21,15,9 of 135lb Squat clean and Ring Dips.

Time was 14:19.

Have a great day

bw 165

subbed one rope climb for 3

21:44

128# Hang Squat Cleans
Rope Climbs

40 minutes

My hands ripped up and I felt like I was going to fall from the ceiling. Rope climbing with a burnt out grip is terrifying.

Good times.

Nothing with arms tomorrow please!

as rx'd 32:12

blood blister poped during wod

As RX'd
26:15

28/6'8"/216

3 rds with 6 8' ascents per rd.

31:23

Did my 1st official USMC PFT this morning with a Gunnery Sergeant running the drills with me. Scored a 271!!!

I got 16 Dead Hang Pullups, which I thought was OK, but would love to be able to max this out.

Maxed out the Situps...100 in 2 mins. Using the instructed form, I found these to be a lot easier than any other type of situps I have been doing during my CF wkouts.

Ran 3 miles in 19:27 mins. This was by far and away the biggest surprise of the morning. I was aiming for app. 21 mins. Very happy with the 19:27 time, but got home and looked up the run on www.gmap-pedometer.com and it was only a 2.76mi run. Does anyone know how accurate gmaps pedometer is, or do you think that I should just take the recruiter at his word that the run was 3 mi?

Anyways, gotta bring up the Pullups, but not bad for my 1st PFT. I am trying to get into USMC OCS for either this June or October. Have been Crossfitting for app. 4-5 months, and think that it is the best overall health and fitness program available anywhere.

Thanks Crossfit!

M/33/5'10"/193

5 Rounds-
155 hang cleans x 9 reps
20 Towel Pull-ups
29:15

There's no way in hell that a 15' rope climb is equal to 15 towel pull-ups. I can jump and grab 8' up the rope, so I would really only be climbing 7'. I guess I should have done 21 towel pull-ups per round... so sue me.

F/38/5'6"/140

85# hang power cleans; 30 towel pulls, feet propped on stool

23:01

M/41/5'11"/190

105# hang power cleans; 30 towel pulls, feet propped on stool

19:38

Rx'd

35:01

Sick
65lbs and towel rows
24:53

32:12

Towel p/u.

How do you do your towel pullups?

Do you get 2 towels and just pullup, or do you wrap a single long towel around a bar, so as you pull with one hand the other went up, as if your climbing. I did the latter.

In the vid, it took about 7 pulls to reach the top, so I did 21 switching towel p/u's as I described above.

Forearms are very weak!
20/m/160/5'9

13:00

M/39/5'6"/183

Holy crap.

This was the WORST workout. Everything was a mess.

First - had to scale down to 135#. That was embarrassing - I usually don't need to scale weight.

Then - my squats weren't pretty in the slightest. Towards the end, I was getting power cleans in there from time to time - and happy just to get the bar where it needed to go.

Did towel pullups. Forearms are exploding. Did 24 pullups per round (3 of 8). Couldn't imagine doing 3 of 15. Towards the end, rounds were broken a lot just because my hands couldn't grip the towel strong enough.

Lots of interruptions, so I'm guessing my time to be: ~40:11.

Ugh.

So - all this stuff needs work. Send more.

35:02

All Hang squat cleans as required.
5 rounds of 15 reps of rope pullups. I used the rope attachment used for tricep pushdowns. I don't know how effective it was but my arms are dead!

34/126/F

5 rounds
#65 hang squat cleans
10 towel pullups

16:00.... ouch!

29/m/5'8/155

Had to do 6x 8ft ascents from a seated L position per round. Nothing says fun like 45 reps of bodyweight hang squat cleans.

40:36

cfwu x3
bwu x3
WOD
sub 115# hang SC
sub rope pullups from flat on back,feet on bench to 9'

12:56

No access to a gym today, I'm on spring break and the gym at my old high school isn't open today. Any substitutions for the hang squat cleans? And for as a sub for the rope climb is one round 15 towel pullups or is one round 3x15 towel pullups (45 being one round). I was thinking burpees or something for the hang squat clean substitutes. Any ideas brothers?

M/34/185
30 towel pullups

22:08

F/31/120
30 towel pullups
65# hsc

22:18

subs:
95-lb. HSC
15 PU's per round

1:28
3:04
3:06
3:54
3:31

15:04 total

19:23
scaled to 3 rounds: 9 135# Hang Squat Clean, 15 deadhang mid-chest to bar pull-ups.

Still really weak at this WOD, back feeling a little sore so had to take my time with it and scale like crazy. Form felt great.

M/39/6'3"/257#

5 rounds
155# hanging cleans
15 jumping pull ups
12:23

I wanted to call it mid-way through the 3rd round, but gutted it out for all 5. Great WOD, definitely a full body.

Cool down: 10 minute power walk and stretching.

I will fully enjoy my cheat day today, 100% all in.

ok so fat tony and eric...

after reading your guys post I am thinking holy crap this is really gonna suck, an hour and one at 45 mins, damm what ever happen to our lil 20 mins hahahah i also agree on the towel pull ups, they deff suck! as your grip is just destroyed....well I am leaving work to go home and see what kind of damage i can do or what kind of damage can be done to me....

post back in a few hours!!!

OK so just like many on here I did a mod. I asked earlier about the rope...I had an idea. At one of the certs here in San Antonio we laid on the ground, grabbed a ring and pulled ourselves to standing using the ring and strap, so I put a ring on my pull up bar and did this 9 times per round the strap destroyed my hands. I also tried to do the HSC with 60lbs dumb bells..I was not ready for that yet, did 3 and dropped em. So I grabbed the bar added 50 lbs to work on this lift and form. LET ME KNOW WHAT YOU THINK

final 28:34

95 lbs HSC x 12 each round
laying to standing pulls x 9 each round

Mark
5 Rounds
135 lb HSqCl 9 reps
Switching towel pull ups 45 reps
28:30

Theresa FGB 228

100# HSC 9 reps
CTB Pullups 21
5 RDS.

17:30

23:45 (12' Rope Climb)

Five rounds for time of:
135 pound Hang squat clean, 9 reps
15 towel pullups

46 minutes

5 rds:

9 155# Hang Squat Cleans
45 Towel Pull-ups (subbing 15 for each ascent)

58:06

The 225 total towel pull-ups were ridiculous, just ridiculous.

48/m/190

As Rx'd (kinda) 5 climbs no legs, a bit to alot of leg involement as the rounds progressed. 25:42

5 rds
155 Hang squat cleans
5 legless ascents up 1" thick 11'rope (destroyed my grip)
31:10

The interesting thing about the cleans is that they became easier each round. I found myself concentrating on pushing off my heals instead of my toes (which really kept the weight over my feet)and exploding under the bar at the top of the 3rd pull.

rd1 2/2/2/3 3:08
rope 2:02
rd2 2/2/2/2/1 4:54
rope 2:38
rd3 2/3/4 3:30
rope 3:46
rd4 3/3/3 3:19
rope 2:34
rd5 3/3/3 2:52
rope 2:21

F/45/5'2"/126ish

5 rounds
9 45# hang squat cleans (last round 50#)
45 jumping towel pull-ups

25 mins

gotta stop being afraid to put some weight on that bar!!

M/50/5'11"/174

I did:
115# hang squat cleans
45 regular pull-ups(no towel)
5 rounds

time: 36:40

Very hard!!!

52:54 Sub 105 lbs, 6 8-foot rope climbs per round
(55,42)
First time using a rope. Probably not the best WOD to start with. Cannot recall a more depressing WOD experience. Mentally crushed from begining to end. Goal was simply to finish.

Watch stopped halfway through. Subbed normal kkipping pullups for the rope climbs. Took about 15 minutes. killed me.

CFWU

WOD:

115# squat clean x 9
21x towel pullups/alternating

21:09

my daughter almost choke with milk...now i see this is the true HORROR...no WOD for me today

thanks mom you save my baby...

big hugs everyone take care

Okay, So this was my first cross fit workout. To everyone that is able to do this stuff, awesome, I hope to keep working on it so that I can get to that point. Today I maxed myself out but didn't finish the workout. I was able to get 3 rounds in. Didn't have a rope to climb so i took a smaller rope outside and did the modified towel pull ups using a tree, and squats with dumbbells. Def Smoked me...rock on

scaled down...

5 rounds of:
9 115# hang squat cleans
3 12' rope climbs, arms only

25:56

9 HSC 100#
21 CTB pull ups
5x
20:41

9 HSC 155
21 CTB pull-ups
5x

16:30

Towel Pull Up Variations for those that have questions or if you just want to play around a little with your misery :-)

http://media.crossfit.com/cf-video/CrossFit_TowelPullupVariations.wmv

Rob Miller is just a beast

Have Fun, Train Hard,

Billy

10 towel pullups
20 distance jumping squat

5 rounds- 19:00

9x115 + 30 rope pull-ups 4:20
9x115 + 15 rope pull-ups 4:20
5x115 + 15 rope pull-ups 3:50
5x115 + 15 rope pull-ups 4:00
5x115 + 15 rope pull-ups 5:24

Total time = 21:54

SWA
32/M/6'0"/185

SRA decided on my BIRTHDAY WORKOUT:

32 Rounds
50 yard sprints
10 Pushups
rest 20 seconds
(no wind sprint can be over 7.60 seconds)

Thanks Scott enjoyed doing it as RX'd

hey so I got a question for those of you who have been doing crossfit for awhile.
ive always wondered about scaling in the workouts for people of different size, in addition to the traditional girl/guy scale. doesnt it seem a little off that 165lb guys are doing an identical workout to 220lb guys? has this ever been an issue before?
thanks for any comments.

just had to comment on this asap... just saw a preview for tonight's news and it was telling how its healthy to "have a little junk in the trunk". they're starting to say being fat is healthy!!

As rx'd...16:14.

Subbed towel-pull-ups - 15 switches per ascent.

Time: 29:58

Major suckage. So I paid $15 to go to a gym out here in Charlotte to do this WOD. Not super thrilled with that. This was one of those WODs where, in Round 1, I wasn't sure how I would finish. Towel pull-ups destroy your grip, then you have to go back and do cleans again.

First set of cleans unbroken - all broken after that. Towel pull-ups all broken. I definitely need to work on form on squat cleans. I don't have the technique down yet to do these under heavy loads - I get under the bar but my stance widens significantly, making the squat portion awkward.

Happy just to finish today. Other highlights - I destroyed the first towel the gym gave me doing the first few sets of towel pull-ups. Oops - guess they don't make towels like they used to. I also dropped the barbell during one of my attempts on Round 3. And I was (of course) the only one cleaning. There wasn't really a spot for cleans - I just pulled the bar off the squat rack and did them in front of the rack, ignoring the weird stares.

That's right, globogym fools - keep hating. Guess I got my $15 worth.

#195 dT yes it IS an issue most at the lift days the big guys hit bigger loads but at met-cons...mmm is debatible i'm 160 but sometimes i hit same time or better...the extra weight SOMETIMES helps you as lot in some WODs but eighter do been lightweight in other kind of wods just give your best and train to beat yourself don't at other guy's time

big hugs

great to hug my daughter

#195 dT

The same question has crossed my mind many times. I will be curious to see an educated response to your question.

41/m/176cm/71kg

5 rounds for time

9 Hang squat clean, 60kg
15 Tuck towel pull-ups

17:23

9 seconds faster than last time, with only 50kg hsc and regular towel pull-ups back then.

To better simulate the rope climbs, the number of towel pullups that simulate one rope climb should be performed unbroken. Next time. And maybe 7 instead of 5 each.

That was generally painful, I got to make alot of noise at the globo gym dropping the weight on the way down a few times in the latter rounds. And I even got to teach an impromptu seminar on towel pull ups and hang cleans.

29:35 seminar included

I need to break down and join an actual cross fit gym here in cincy

Cool vid Vancouver...except for everyone in the box doing "hang" cleans from the floor and using legs on the legless rope-climbs. Just like your vid intro and the WOD description said NOT to do. No wonder every noob on this site is confused every day. Other than that, great vid of some other WOD.

Someone please correct me if I'm wrong, but i assumed in a 15' rope ascent you're not grabbing the rope at the bottom of a 15' length and climbing the entire 15'. MOST (watch Jolie's video on performing a rope climb) people are at least reaching up to approximately the 7' mark and climbing the remaining 8'. So assuming each rope climb pull is worth 1' (when i do towel-pullups i go all the way down... 2+' of range) and the remaining travel distance is ~8', then 8 towel pullups is sufficient...

PROPS to the SD trainers though!!

Any ideas where one could find some rope to purchase to do said WOD? Everyplace I call only has real thin rope.

C: ~20:00 No Rope, no time. 10 fingertip pullups on I-beam on basement for rope climbs

I'm only posting this so when I look back a year from now, I'll be like "man, I was WEAK"

3 rounds:
89 lb hang cleans
3 15' rope climbs

14:54

It's getting harder and harder to type... forearms are shot.

Cheers all.

29/m/193

35:10

Subbed 15 towel PUs, full extension at bottom to whole-head over hands, for each rope climb. Totaled 225 PUs.

Holy humbling Batman!

155? Yeah Right! I Started round 1 at 155lbs, but, when it was all over, I finished round 5 at 95lbs.

1 = 155lb, 45 Towel PU (Very ugly clean)
2 = 135lb, 45 Towel PU (Clean better, but ugly)
3 = 115lb, 45 Jumping Towel PU (missed rep 5 clean hard)
4 = 95lb, 45 Jumping and leg assisted TPU
5 = 95lb, 45 Jumping and leg assisted TPU

Five rounds: 45:13

Need to incorporate towel pull-ups into my CFWU. Grip was crap after round three. Cleans under heavier loads are still a bit scary. Getting the weight moving up is not a problem, but convincing myself to pull under it for the catch definately needs work.

22.21
(13' rope)

oops. didn't see the legless part until now... i definitely used my legs...

no rope did lynne instead with 165

BP/PU
1. 18/20
2. 13/17
3. 8/18
4. 8/15
5. 8/15

scaled to 60kg cleans and 30 kipping pull ups per round
34.22

grip on the cleans was the limiting factor. I was feeling pretty sick by the end. good WOD, last time i only did 3 rounds and scaled to 15 pull ups and 50kg HSCs

as r'xd

no rope
had to do the towel pullups
did the 3 sets of 15 per round
that alot of "f"ing towel pullups
the 45 total reps of 155# squat hang clean is no joke
especially after laying it on the line with squats yesterday
just when i think it cant get any harder....

M/5'11'/193/28

oops....

50 min

subbed 15 pull-ups

15:00

27yoM/5'8"/155
50:15
couldn't handle the hang squat cleans at 155, so i did power cleans at 135 X 15
did towel pullups for the first 1.5 rounds, then used that rope attachment that people use for their triceps.
hardest wod yet - been at it about 2 weeks.

eff yeah! CrossFit Vancouver, that vid Rocks! Old school metal pumped me up, I'm headed out to the garage right now!

28/M/140

Definitely not as rx'd! Wow, I totally understimated how difficult the rope climbs would be for me.

155 lbs is just about my max clean, so I had to scale there.

1st round- 105 lbs, 2 ascents with no feet, one ascent with feet.

2nd round- 105 lbs, all ascents with feet

All other rounds- 95 lbs and foot assist.

21:19

5 rds for time
135# hsc 9 reps
18 ring pullups
19:01

This scaling worked for me, kept the power output high and my lungs were still burning.

#204
Yep, that's how I see it. I did 20 rope pullups/round.

I was right! It was hard :|

70kg hang clean
15 towel pull-ups
26:30 min

That was the longest 1:06'39 of my life.
155
155
135
115
115
towel pull ups

Subbed 70# hang squat cleans. Rope climbs done with feet. First time doing this WOD-killer!

34:58

CFWU x 3 but subbed 5 ring dips for pullups as I saw a few of those coming later.

NOT as Rx'd again, #115 vs #105 last time so happy with that.
5 Rounds
#115 x 9
20 towel pull ups

32:24,

this was a mess. My grip was crap until I realized my hands were too dry so I dampened the towel with my water bottle and the grip was MUCH better, less slippage. Suppose last time I did these it was warmer and I was sweating more..?

Something different as I've been out of the loop for a few weeks. Took it easy coming back. Felt good!

five rounds for time:

95lb hang power cleans
10 pullups

14:40 min

5 rounds
155 hang squat cleans 9 reps
45 door frame pull-ups
27:26
last round did normal 45 normal pull-ups

Big ups to all who did today's WOD!! I hit the back squats today:
105-135-145-145
could have gone heavier, but I was pressed for time. First time with the back squats :) Looking forward to next time already!
OneFastBird - got my StPATTY's day shirt in the mail today :)

15.36 my version

5 sets
115 hang squat clean 5 reps
15 towel pull ups on the first set and 10 every other set after I found out how tough those were on the hands

19/m/5'11"/161

23/male/174 lbs

Wow I picked a hell of a day to switch back to crossfit! I subbed the hpsc's to 135 for the first two rounds, and 95 for the last 3 after dropping the bar at my gym that frowns upon weight dropping - also subbed the 3 rope climbs for 21 alternating pullups.

-Didn't even bother timing it, but by the way my grip felt when I got done, I figured out a great sub for the whole workout... Just let a friend drive over your forearms 5 times!- Whats next?

70lbs hsc
15 deep push-ups (didn't have a rope or a bar for towel pushups)

x 7 (20 min)

15:36 for me too, and my version was
5 sets
95# hang squat cleans
10 dead hang pull ups with elastic assist.
just shot to hell today.

Almost forgot... I'll be in Houston for a few days and then in Austin for the SxSW festival...any recommendations on which gym to go to in Houston or Austin? Thanks!

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups) 3x15; Burgener WU.

47:00.

Cool-down: PNF of hamstrings.

New PR by 13:25. Sub'd w/45 towel pull-ups per rnd.

24/m/5'6"/145

subbed ring pullups(15)
Used 100lbs for HSC's

25:17

Leg's weak and sore from yesterday so HSC's were fun stuff.

5th workout back on Crossfit after doing mostly powerlifting for the past 6 months

36M 5'11 214lbs

Brutal workout As Rx'd 32 flat

this was my wifes second day of crossfit scaled of course to a broom stick and she feels so soar from back squats yesterday. I told her one day and then you get a rest day I really hope she sticks with it.

18:20
Subs: 135# for Hang Squat Cleans
30 Alternating towel pull ups per round for rope climbs
Great WOD! Finally found another Crossfitter here at Liberty.

eric gohl--

dude, I feel your pain, man. My grip is pretty good (I'm a rock climber) but I was and am trashed. No bumpers, had the same problem gripping the cleans. My towel was ripping and I switched it to the rope tricep pulldown for about 6 reps, hated it and twisted my towel up again and hoped I didn't end up on my ass! Ha! Luckily it made it. That wod was mean as hell. I'm gonna give you the benefit of the doubt that you have been doubling up, you could have easily knocked 15 minutes off the time. One more day and you can rest, brother! don't get down, tear it up.

onefastbird21--

good luck man, you can rock it!

12 PM at home. WU with; CFWU2, BWU at 45,65,95, DL 135x10, C 135x1, FS 135x5, HC 135x2, C 155x1, HC 155x1.
Had a time limit of one hour for WU and WOD. WOD scaled as noted
1) 155lbs 5-4, 3x10’ rope climbs no legs 4:35
2) 155lbs 1-2 / 135 lbs 6, 3x10’ rope climbs with legs 12:00
3) 135 lbs 6-3, 3x10’ rope climbs with legs 17:40
4) 135 lbs 5-4, 3x10’ rope climbs with legs 23:30
5) 135 lbs 5-4, 3x10’ rope climbs with legs

28:48

Dave and the boys on the trainers WOD video are freakin' awesome.

20:05 as rxed
OUCH!!!! my fingers hurt all those rope climbs killed my grip. pretty freaking sweet wod though i am loving the diff wods. and all the heavy days. keep them coming.

i love crossfit!!!
m 21 180

did yesterdays WOD Squats previous to this.

5 rounds:

115lbs hang clean
15 towel pullups - after a round or two had to start cheating with jumping towel pullups.

16:01

Never done towel pullups but my forearmes where shot when finished. Good One!

m/39/67"/183#

5 rounds for time of: 00:19:01

Scaled this all wrong!

rd1 155# hsc x 5, 15 towel pullups
rd2 135# hsc x 5, 15 towel pullups
rd3 135# hsc x 5, 15 towel pullups
rd4 135# hsc x 5, 12 towel pullups
rd4 135# hsc x 5, 12 towel pullups

34:55 as rx'd.
LOVED that WOD.
First time doing a legless climb and "hang" squat clean.
Will go much faster next time now that I got over my fear of the legless climb.
I found the hang squat clean much easier than the power squat clean I normally do.

Erik Gohl kudos to you brother. You are a true warrior, 45 towel pullups = definitely a tall task for 1 round nevermind 5...last weeks vaca did not do me well today.

5 Rounds
155 Hang Squat Cleans x 9
Towel Pullups x 15..(first set got through 30 then preferred to crawl through the finish line rather than die halfway.)...35:29

m/23yrs/170lbs/5'10

new to olympic lifting. scaled down to 115lbs for hsc
otherwise as rx'd 35:00min

Can't do this one...still sick....baahhhh!

scaled to 135# Hang Cleans
used 15 towel pull ups per round
25:22

I'm glad everyone else suffered as much as I did :-) My forearms are toasted...

5 rds:

135# Hang Squat Cleans, 9 Reps
18 Ring Pull ups

15:26

AS RX'ed

35/200

37:50 Minutes

ATG on the Squat cleans

NO LEGS.....

Didn't finish last time.....I'm happy, next time under 30 Minutes would be nice.
The video really gave me something to work for.....The determiniation and passion was awesome.

Feeling better but...noticed some middle ear issues yesterday (had some ear/head congestion wit the crud)...anyhow...

Ok...so had to go a little easy. I was feeling pretty vulnerable as after my walk this am, I was doing some stretches that I do everyday....stretched back...WHAM!!! I passed out for a minute, fell on the ground, bit my lip. I woke up, brushed off fast and then had the giggles and grateful no one saw. (I knew it was not anything serious and mostly from just being sick/ a middle ear/balance issue and then deciding I would be yoga queen this am and try back bends)

27:27
105# HSC
subbed 15 pull ups, 22# asst. mostly from deadhangs. Usually use 34# with a challenge. Would have gone less asst but did not want to be passing out at the gym and then not allowed to do CF there. I WANT those pull ups!

Erin

5'7/m/140

155rxd
10 ring pull ups per descent

32 min 34 sec.

28/m/6'1"/195

This was ridiculous...

5 rounds:
155# Hanging Squat Clean, 9 reps
45 Hanging Towel Pull-ups

73:30

225 Hanging Towel Pull-Ups are kinda rough

30/m/198

32:59

HSC as rx'd.
30 towel pull-ups per round.

cleans were tough, but towel pull-ups were ridiculous. more like jumping pull-ups towards the end.

did a scaled version

5 rounds for time of:
95 pound hang squat clean, 5 reps
15 towel pull-ups

time: 14:21

I was slowed down by the fact that my towel started to rip in rounds 3-5 and my grip was totally fried. My ROM started to suffer on my pull-ups too.

F/36/5'2"/108

sub'd: 45# hang squat clean; 45 band assisted pu

44:01

Not as Rx
Had gang of 6 show at my garage gym today. Did the following:
"Opening Day for Crossfit Baseball Rhode Island"
2 teams of 3. As Many Runs As Possible (AMRAP) in 25 minutes of:
Hit - 10 push ups
1st Base - 10 Burpees
2nd Base - 20 DB Thrusters
3rd Base - 30 Squat
Run - 10 Pullup
Score was 12 to 12.
I got this from Crossfit North Carolina affiliate page. They always have great ideas. Thanks CF NC!!!!

m/20/163/5'9"

9 155# hpc/20 strict pull-ups

47:44

hpc's killed me. probably should've scaled. dropped the weight twice in globo gym and my grip was so dead i thought i was going to drop it every time i started the acceleration in my clean.

At crossfit las vegas. (thanks fir the workout guys)

Grace (two hands anyhow style)

3:24

It had been a long time

wu: 100 DU's, 1000 m row

5 Rnds for time: 37:56 (37:47 last time)

Not as RX'd

subbed 135 lb. for hang cleans
subbed 30 towel pullups per round for rope climbs

Although this was 9 seconds slower than last time, I still improved.
I subbed 115 lbs. for the cleans and 25 rope pullups last time.
150 dead hang pullups on a towel is kinda tough.

WOD (mod: 135# HSC) - 32:53 [50y/m/10st12/70"]

(N.B.: ugly real fast; occasional moderate inner thigh braking for safety, all climb & descent arms only.)

#238 fat tony

Haha sounds like you had all the same problems as me! Except you're lucky enough to have a rock climbing background. I've always wanted to do that, but Michigan isn't exactly known for it's terrain on that front lol. Double WOD exhaustion or not, I'm not sure how much better i could have done. You would have beat me either way! You're the man!

#244 Mike S

Thanks for the kudos man, it was tough and sucked more than i can explain. But true kudos go to all the others that did the same in a shorter time! The only good thing about having a terrible time is that it leaves leaps and bounds of room for improvement lol.
Glad you decided to stay mentally tough and finish! For a lot of these workouts that's more than half the game!

By reading a lot of the posts on here, Crossfit is not very towel friendly.

No rope or access to the gym. Did something crazy to sub.

100 Box Jumps
100 SledgeHammer Swings (using 15lb barbell, 20lb weights stacked on one side of the barbell)
100 Airsquats
100 Pullups
100 Pushups

I'll have access to everything tomorrow. Can't wait till the new exercise post!

14:35

3 rds. Scaled to 95lb HSC's, and last rd. used my legs on the rope ascents. Avg HR 171, peak 181, rec 61.

Warmup, CFSB wk 3, BS 3x5, 165, 175, 185.

f/42/114/5'

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

(scaled to:
75 lb Hang sqt cleans,9 rps
1 rope ascent)

time:17:45

25:57

95lb. Hang Squat Cleans
30 towel pull-ups for rope climb

You guys have me totally freaked out about this one. I know Towel Pull - Ups SUCK. We'll see what happens tomorrow.

Scott m/48/6'/210
115# HSC
210# Lat pulls with tricep rope 7 per ascent.

12:45

scaled to 5 rounds of
135# HSC, 9 reps
15 towel pullups

28:44

CFWU x2

155# Hang Power cleans x9
12" rope climb x4

3 rounds 17:11

TFL still tender so I swapped to HPC
Cold still hanging on so went slow and capped it at 3 rounds

46/M/6'/185

TIME AS RX'D: 24:18

5 POUNDS OF...

9-155 POUND HSC A2A
3-15' ROPES

FOUND A OUT OF SERVICE 1.75" FIRE HOSE AT THE STATION AND MADE A GOOD CLIMBING ROPE OUT OF IT BY TAPING IT OVER ON TO IT SELF MAKING IT MORE ROUND. THEN HUNG IT. IT WORKS! THE GUYS REALLY THINK I'M NUTS. YES.

BLACK

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Scaled to 5 rounds of
95# HSC, 9 reps
45 towel pull-ups
37:15

M/190/47/5'11"

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Hang squat clean 45lbs x 5-5 65lbs x 5 95lbs x 3 135lbs x 2

140lb Hang squat clean: 9-9-9-9-9
Towel Pull ups: 45-30-20-20-20
Time: 40:33
Foam roll after
Compared to 080809: 33:17 135lb HSC 30-20-20-20-20 tpu

M/32/6'2"/190

WU:
5 minutes jumprope
5 minutes 5xsquat, 3xpushup, 2xpullup
10x 45lb hang squat clean
5x 95lb hang squat clean

WOD (AKA Crazy Train, AKA The Wheels are FULLY Off):
For time-
9x 135 hang squat clean
3x 15' rope climb (no feet)
9x 135 ""
3x 15' rope climb (with feet)
9x 115 hang squat clean
3x 15' ""
9x 115 ""
15x jumping pullup
9x 115 ""
15x ""
nothing left

ALL ABOARD!

33:46

first time i had to scale

135 hsc
2 sets of 15 towel pull-ups (jumping for most)
5 rounds

24:41
had to meet someone so could only do 2 sets

YIKES

m/29/6'1/193

19:58

did towel pullups 15 reps for first two sets
then did 15 L pullups for the last three sets

did the hanging squat cleans as rx'd

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Greg A's warm up 10 reps per set plus some walking on hands, muscle ups and L-Sits palms on the floor.

WOD: Monkey grip: 43:28

9 reps 155lb Hang Squat Cleans: Took the weight from the floor to a good hang position before every rep. I knocked out the HSC's one at a time and brought each rep back down to the floor without dropping the weight (controlled decent, can't drop the bar at this gym) and then back up to a full stop at the hang position before begining each rep.

3 ascents 15ft Rope climb no feet: I did the sub just to see if it was tougher. Did 45 towel pull ups making sure that I only stopped at 15, 30 and 45. I did this because you can't stop halfway up the rope, you can only take a break on the rope after you reach the top and come back down (15 reps).

I have a rope inside my house and I get plenty of hands only climbing practice. I believe that 1 towel pull up is roughly equivalent to one foot of rope climbing but it takes a little longer.

All in All, I loved how much this one s_cked :-)

My Lady Lysa did well on this one and finished in about 20 minutes, great work my love :-)

Have Fun, Train Hard,

Billy

5 round Hsc as recomd some power
45 towel pullups per round

28:04

Sorry if I posted this earlier but could not find.

All cleans at 135 lbs. 155 is pretty close to my 1 rep max, and I was pretty sure I couldn't do 45 of them.

Subbed 25 parallel grip pullups per round.

My version in 18:10

9 reps 155lb. squat cleans
15 towel pull-ups

5 rounds

17:08

JeffT comment 118, 11:21 you are a f-ing beast! How did Maggie do on this one?

Have Fun, Train Hard,

Billy

WOD
5 ROUNDS,
9 Hsc @ 60k
45 towel ,alt/zig - zag ,pull-ups.
21.00

something popped in ma back after only 3 hsc's,
had to collapse on the floor,rested a few mins,
then (stupidly) carried on.thing is ,it made me
concentrate on form,cos i knew i couldnae just
throw the weight up cos of ma back.
faster than the last time,when i only did 15
towel p/ups per round,probably could have done
the hsq a little heavier if ma back was ok !
something else to practice !

24:11
5 rds:
9 155lb hang squat cleans
45 towel pull-ups
This was brutal, my grip is fried.

TGUs: 53.5kb, 65, 75, 85, 95, 101.5(pr)
left arm only still letting ac joint heal on right.

WOD: only 4 rounds rx’d: 22:19

Should have scaled to 5 or 6 reps per round and 2 rope climbs. I used a 2.5” thick, 11 foot rope but began each ascent from a seated position so it worked out to be harder than 15 foot climbs.

Yesterdays squats- still feelin um
instead of 3-3-3-3-3 I did bodyweight (205) 65 times, 4 sets

Today had to change it up a bit. When I pulled 155 up I went back and over, up back and over should have had a video runnin.

changed up to 10 135# hsc
10 pushups
10 GHD situps
10 60# dumbell shoulder press
10 kettle bell swings
AMRAP 20min 5 rounds

48:26 with 165 lb HSC's and about 13 foot rope climb using feet. Ridiculously brutal, met pukie a few times after 2nd ascent in round 4, really wanted to quit after 4 rounds.

48:26 with 165 pound HSC's (no 10 pound plates, only 25, 35 and 45) and about 13 foot climb using feet. Still ridiculous - puked after 2nd ascent in round 4.

F/26/106

21:04

83# hang squat clean...and yes, I used my legs for the rope climbs!!

Killer wod

I don't know why everyone was complaining about their grip...

Even with the super thick rope, my grip wasn't failing, thanks to

using HOOK GRIP on my cleans. Learn it and use it people!

Thanks for the hard WOD coach. My quads were toasted due to my weak front squatting ability. This affected my rope climbs since I begin seated in an "L" position. Next time I'll scale reps, not rounds.

F/41/130

Brand X "pack"
5 rds—5 HSC #85/5 rope climbs

19:52

33:46

so many subs I'm not even sure it was the same workout. started with 115# hang cleans and by the 3rd set did 95# hsc. the rope sub was the rope pulldown attachment hung off the pullup bar...buuuuuuuuuuuuuurned. i think i did about 15-20 per round (would lose track). seemed almost harder than climbing the rope.

just couldn't get into it today

From #157 (Matt Mills):
"There's no way in hell that a 15' rope climb is equal to 15 towel pull-ups."

I completely and utterly agree. That sub is very, very wrong. It just ruins your time and the effect of the workout, IMO. Sure, there is the one-arm isometric body weight hold while the other arm reaches up on a real rope climb, but still - no way.

Wow - I need to work on this one.

155# hang squat clean for the first round
135# for rounds 2-5

20 towel pullups for each round.

39:25 - Brutal. Shoulders actually more tired than my grip.

m/153/5'8

115# 9 reps 5 sets
30 towel pulls 5 sets

forgot to add time 15:30

M/32/175
Rx'd : 20m50s

f/34

45# 3 rounds, 53# 2 rounds hang squat cleans

30 towel pulls, 5 rounds

18:45

subbed 135lb
slung rope attachment from triceps pulldown over pullup bar - 15 pulls each round

~30 mins.
tough day.

38/m/5'11/165

Five rounds for time of:
95# HSC, 9 reps
10 Rope pull-ups
16:47

Man, I'd marry this WOD if I could. I endured a 9 hour shift, albeit rather impatiently, before I could finally hit this, and it didn't let me down, not in the slightest. If only my hands were big enough for hook grip, maybe then my arms wouldn't be joining my legs in the full body divorce. At least I work where I workout, so my breaks today consisted of handstand work and figuring out which towel pull up variation I wanted to suffer with.

HSC @ 105, towel pullups using the triceps pull down rope (fabulous idea guys, my boss is beginning to notice the missing towels), 45 per round, the alternating up, up variety.
Time: 19:24

I love how insanely alive I feel after Crossfit!

great WOD, I was a little intimidated prior to starting. Modified to
95# hang squat cleans with towel pull-ups/jumping pull-ups:

27:43

Never thought I would get 225 pull-ups in the same session. That was a revelation. Everyone have a great night!

Down in Nicaragua,,,so had to sub.

2x30 min session in double overhead surf
2x beer
200 pushups

"for time"

g$$, A-rod, Jimmy-E

M/43/185#/5'9"
9 Hang Power Cleans - 135#
45 Towel Pull Ups
Decided to try the correct weight for the proper ROM
9 Hang Squat Cleans - 115# Full ROM
45 Towel Pull Ups
9 Hang Squat Cleans - 115# Full ROM
45 Towel Pull Ups
9 Hang Squat Cleans - 115# Full ROM
45 Towel Pull Ups
9 Hang Squat Cleans - 115# Full ROM
45 Towel Pull Ups
35 minutes
After both knees scoped within last 5 months, felt much better to do the full ROM than trying to macho up the prescribed rates with crappy form. Both knees feel much better after this WO.

28/M/165

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Subd 15 reg pullups and 115#'s

Time 26:15

27/m/179

As Rx'd
23:01

CrossFit Wichita Falls

22/f/5'8"/164

5 rounds for time:
55 lb hang squat clean- 9 reps
10 jumping pull-ups
Time: 17:30

Wow. This was ridiculous. No way I can do 155# HSC's.

HSC: 105,105,105,95,95
Towel pullups: 45 x 5

45:22

I feel crappy about my time after reading some of the times on here, and I REALLY need to get better at my power lifting. But hey, if you'd told me a month ago I'd do 225 towel pullups in a day, I'd say you were crazy. Just wish my hands would stop hurting. I think it would be easier to type with my nose right now.

Peace!

Male 23, 5'7, 169 lbs

Wow this one was a tuff one,

Squat cleaned 155 lb as rx'd

but the rope was outside and it was raining so
i did 15 towel pull ups for every 1 rope climb assent

225 towel pull ups later my fingers were killing me!!

didnt time this one, just went through as fast as i could

thanks God s'morelle is great LOVE MY DAUGHTER SO MUCH...so i did some homework (i can barely write) please guys try it is good you'll gonna like it

21-18-15-12-9-6-3

40 pounds dumbell hang squat cleans
pull-ups
handstand push-ups

subed 15 pull ups for rope 31:30

5 rounds:
133lb hang squat clean x 9
rope pullups x 27

33:37

Scaled to Pack, Women's weight (38kg).
Subbed 45 towel pull-ups for 3 x 15' rope climbs.

44'25"

I haven't felt this wiped out by a WOD since the Filthy Fifty.

F/33/62kg

m35/170/5'8"

5 rounds 155'lb hang squat clean 9 reps and 20 towel pull ups.........26:51

wish i had a rope.......

18:18 not as rx'd : (
95 lb
should have gone for 100, but i was worried about my back
95 felt really light once i got warm. oh well - there is always next time

Brand X 5th Annual Highland Games WOD
March 14th 2009
Get a partner 3-2- 1 Go

Buy In
200M Wheelbarrow Walk

WOD
200 M Partner Carry
10 Rope Climb
10 Skin the cats
100 Box Jumps 40”
50 Planche to HSPU
50 Cartwheels
150 KB Swings 24 kg or 53#
100M Becks Burpees
100 Toes To Bar
200M Partner Carry

After : Irish Stew & Beer ( Thanks Debbie- lots of MEAT ! )

12:15 ish Highland Games
Shot Puts
KB Throw
Caber Toss
Keg OHS

25/m/164

wow i never want to do this wod again! it was my first time with rope climbs. i did rope climbs for the first three rounds (rd 1 no legs, 2 and 3 with legs) then i couldnt physically get myself to the top of the rope. i subbed 30 ring pullups for the last two rounds.

32:07

my calves were cramping on my last set of cleans b/c i did a 5 mile st pattys day run in st louis before i went to do this wod. i ran that in 35:40. it was a 7:08 pace which i was pretty happy with considering i got boxed in on the first mile so i had to make up time throughout the rest of the race. so all in all, i destroyed my body today and ill be ready for more tomorrow. props to anyone who did this as rx'ed, especially dave castro.

Hey everyone! Totally agree with those who said how humbling this WOD was!

95# HSC
27 towel pull ups per round (that was the math figured out by my husband/CFP member Tom..don't ask my the logic, but I followed their thoughts!).

towel pull ups were full extension at the bottom on every one and chin to bar.

Tried 105# before the WOD and did a great hang power clean~wanted to NAIL hang squat clean on EVERY rep so dropped to 95#. Knowing I hit great form on HSC and towel pull ups made my day!

23:38

M/25/135/5'11"

21:43
subbed 115# for 155#(should have done BW)
subbed 45 towel pull-downs for 3 rope climbs
hung rings over i-beam in basement and put towel through one of the rings(actually worked pretty well)first towel ripped on #15 of rounds 3 so around 2 min was spent finding and soaking another towel.

#195 - dT

"hey so I got a question for those of you who have been doing crossfit for awhile.
ive always wondered about scaling in the workouts for people of different size, in addition to the traditional girl/guy scale. doesnt it seem a little off that 165lb guys are doing an identical workout to 220lb guys? has this ever been an issue before?"

I've answered this question to co-workers that have asked me the same thing, I'm a fireman. I reply that when I've got to lift something heavy, like an HVAC that fell out of the ceiling and landed on you, does it magically get lighter just because I don't weigh as much as the next guy? No way.

This is functional strength. Objects in life don't care what you weigh. And when you are doing pull-ups or push-ups or air squats, same rule applies... you weigh what you weigh and nobody is going to feel sorry for you.

We all have our weaknesses... it's a choice to stay weak.

25/m/5'11"/177
Subbed 45 rope pullups
HSC as rx'd
45:50
HSC heavy for me from hang position

Well this blew. I wasn't as optimistic as Eric I thought low 30s.

Went to Crossfit Southwest this morning for a Gymnastics Seminar. It was pretty cool. As it turns out spotting a 220lb guy on front handsprings is not east. Sorry about that Austin and Ken. Also as it turns out I can only do a chin up to my neck. I can't pull to my nips. In fact I can't even support my self at the nip level.

Due to this knowledge I modified the WOD.

Not as Rx'd.
5X
155 HPC Tried to do them in sets of 3. Didn't happen
Jumping ring pullups to the nips. 45X

44:21

I was pretty disappointed. I even failed on about 3 of the cleans. I didn't expect that.
After seeing the other times. I feel better.

m/36/220/5-11

like many others I also wish I had a rope.
20:49 subbed 15 towel pullups for one ascent.
Had to star doing jumping pullups by the second round.

45 minutes for four sets, gmy closed, would have been about an hour total to finish the last set

M/22/5'9"/160/081708

Rx'd with 15 towel PU per ascent
36:34

5 rounds
9 hsc 140#
21 towel pullups

27 mins

grip was definitely the limiting factor.

Day behind.

CFWUx3 + push ups 10x3

Back Squats
85x3
105x3
115x3
125x3 (PR)
130x3 (PR) Started to dump on the first rep...thanks for the correction Russ!

Very happy with this result...three days ago doing the CFT my one rep max was 120. CrossFit is amazing - even for a grandmother!

F58/140/5'2"(almost)

Time 21:20
as RX'd but with Towel pull ups (15 per round)

No rope, but will do towel pullups.
Dirty 50 x jumping pullups and knees/elbows - did 35 reps (23:30)

M/22/5'9/155

115# HSC and legs on rope climb if I needed to keep myself from falling off
Time: 21:??
Hang cleans were too light, should have done 135#

Mike G. and Jeff T. you two are scary strong!

24:49 as Rx'd
Did squat cleans from the ground (misread work out). More work is better than less I guess.

m/48/178

CFWUx1
BurgenerWUx1

5 Rounds for Time:
Hang Squat Clean, 155 lbs, 9 reps (0:59/1:59/2:18/2:30/2:44)
Rope Climb, 11 foot rope, Leg Assisted, 6 ascents (1:05/1:08/1:22/1:35/0:55)

16:39

Each squat clean was performed from a dead hang using a hook grip. I released the hook grip at the top allowing the bar to roll down my fingers and onto my shoulders. After coming out of the squat I secured the hook grip again and dropped the bar back down to the dead hang for the next rep. My first set was unbroken; sets 2, 3 and 4 were broken 5/4; set 5 was broken 4/3/2. My cleans have improved significantly since 080809 - the last time I did this workout I used 135 lbs and did hang power cleans, not hang squat cleans.

I used an 11 foot rope for the climbs. I figure that a 15 foot rope would give me an 8 foot climb (15 foot rope minus 7 foot start); 3 ascents would give me 24 feet of total climbing per round (8 feet x 3 ascents). My 11 foot rope gives me a 4 foot climb (11 foot rope minus 7 foot start); therefore I did 6 ascents to give me 24 feet of total climbing per round (4 feet x 6 ascents). And, yes, I used my legs (Dave is an absolute animal) - the ascents just weren't going to happen any other way.

Last August I did this wod in 16:02 but with 135 lb hang power cleans instead of 155 lb hang squat cleans. I am pleased with the extra work capacity I have gained.

After recovering, I did several 10-rep sets of overhead squats. Little by little, I am starting to get this lift figured out.

This afternoon I put in 1.5 hours of submission wrestling including ten 6 minute rounds of work followed by 3 minutes of rest. Focused on guard passes and takedowns. Played well - my cardio was excellent and I felt very strong.

Luke (m/13/118) went to BJJ with me today. He worked with some heavier (130-150 lb) guys in their 20's and gave them a good run for the money. Way to go Luke!

Luke commented on how CrossFit has helped him with his judo, jui jitsu and submission wrestling. I have seen the same thing. Thanks Coach! Thanks CrossFit!

Mama and Brittany took the day off.

29:57

We only have a 10 ft rope climb so I did 9 ascents per round.

30m/156/70"
CFE tabata run
CFSB
Shoulder press 3x5
110,115,120(pr)
95# 10,7,4
Subbed 140# and 15 towel pull ups
19:36.

17m39s sub'd 1 rep @ 125lbs then the rest at 105lbs then 15 rope pull ups x5

no gas in the tank, no motivation, just meandered through the wod as grip would permit. finally got into it on rd 3, but time was shot.

sub 3 rds towel pullups--45/rd, then 2 rd reg pullups for rope climbs.
hsc's as rx'd

42:28

32:48 total.

ouch! i looked like an insane person at the gym running around doing 9x155# HSC's and 45 towel pullups...for thirty min's straight. I thought I was going to die:
1)4:08
2)6:50
3)8:10
4)8:29
5)5:10

I had to jump a little on the last three rounds of pullups. Rested too much in rnd 3&4

later,
b

26:42
160lbs cleans, half of the rope climbs with hands only on the way up, fear of falling keeps you gripping pretty tight

my hands were on FIRE!

those rope climbs remind me of "all the things you hate from gym class" which is a motto of one of the CrossFit gyms out there, sorry I can't remember which one, but that's pretty accurate some times

M/24/158/5'7"

Well, I'm pleased and I'm not pleased with this WOD for me. I had to scale the Hang Cleans because I'm still getting the form down and was seriously concerned about hurting myself if I went for too heavy a weight. As a result, I'm happy that my form definitely got better as I went on, but I couldn't do the full weight or the full reps by the end. Also, I had to go slow to make sure I didn't botch the form and hurt myself. I'll take good form over time and weight any day.

Hang Squat Clean:
115# - Rounds 1-3: 9 reps, Rounds 4-5: 5 reps

24 Towel PU (8x3): Jumping after round 1 - I just couldn't hold on to the towel if I hung on it. I still think rope climbing is much easier.

Time: 36:53

36.18
as Rxed

1st time for this WOD.
Scaled to 135. No rope; used tricep extension rope over a bar. 44:08. For reasons that can't be explained, I took a 3.5 mile jog USA PTD.

M 38 5'10" 150#

5 rounds for time:
9 DB hang squat cleans (2x35# DB)
18 sumo deadlift high pulls (53# kettlebell)

15:57.86

M/162/26

As Rx'd:

15:48

Lacked some intensity today!

no access to the ropes today so we did a K-bell wod instead:

5 TGU's L/R
10 Kbell "Dead Burpees" (drop down with one hand on Kbell, push up, up and then dl the bell)
20 1 arm swings L/R
50 Kbell swings
20 1 arm swings L/R
10 Dead Burpees
5 TGU's

I used 1 pood and it was a good weight.

8:05

28:06

Wow that work out sucks, is it cheating if you need to use straps for the hanging cleans?

135, rope pd instead (no rope)
15:52 total

21:42

5rds
155lbx9 hang squat cleans
did 4 ascents on 9ft rope didnt have 15ft rope.
not a bad day

Anyone got an idea what the music was in the clip?

24.35min
40kg hang squat clean
45 x Jumping towel pull ups (majority were jumping) I clearly need to do more for my (lack of) grip strength, my foreams are knacked!!!

Sub'd towel pull ups
33:39

Suckin today. Scaled to pack. No access to a rope so I tried the towel pull-ups and they just weren't happening so my workout went a little something like this.

5 rounds:

115 pound Hang squat clean, 5 reps
15 pull-ups

Yeah I know, pretty weak right? Maybe when I find a place to open a box over here I'll have high ceilings so I can hang a rope. If so, it's on.

Lots of mods:

about 7'-8' rope

115 5 climbs
125 5 climbs
135 6 climbs
155 6 climbs
155 6 climbs

37:56

100lb hang cleans
10 towel pullups

Did not have stopwatch, took about 20 minutes

30 min

6 Cleans 155-135#
10 pullups

43.03
sub 95# pclean and 7 rope pullupsx3 for each round.
ran a hard 35 mins first with Bo. struggle just to finish

26/m/5'11"/209

Im a worthless panzy.

15 towel pullups the first set, then i couldnt do but one at a time after that so i did regular pull ups the last four sets.

Couldnt do hanging squat cleans so i did squats with only 95 pounds. i need to work my way back into doing legs. its been almost 10 years.

did it in about 20 minutes. im going to keep tryin.

This is CF Day 18.

This one was f*ing hard ! I scaled to 55 kilos and 10 towel pull ups. Towel pull ups are my new goat !
I did singles all the time
23:42

Subbed 45 towel pullups per round

31:46

Grip is toast!

Modified:

29:38

5 rnds
9x 155 Power Cleans (couldn't work the squat)
3x 15x Towel pullups (no rope)

Knackered after the past few days - hands torn up, shoulders a bit jacked - certainly not my best

5 rounds
9 135# cleans
10 Pulls
10 Dips

18:43
then
50 sits

36:30

Brutal
Round 1- 9 straight cleans + 30 towel chins
Rounds 2-5- Broke up cleans into mostly 3s and a few 2s. Switched to 15 towel chins most of them with a little jump. My grip was shot.

m/30/162

145# hsc-5 sets of 9
30 towel pulls-5 sets

19:48
Brutal wod! I would compare this to Fran, since it left me gasping during the sets.

sub'd 15 towel pullups per round.

17:28

33 yom 220 bwt

wod with subs
5rds of
9 155lb hang squat cleans
45 pull-ups
time: 37:38 of suck. can't imagine either doing towel pull-ups or rope climbs. Talk about putting your hands in a meat grinder.

28-m-pa
5-8 190lb.

Subbed 21 pullups for 3 ascents of rope climb due to having no rope.

5 rounds
21 pullups
9 Hang Squat Cleans-155lb.

Time: 24:30

28YOM
5'10''
190#

Warm-up: CFWU x 3

WOD:

Five Rounds of:
155# Hang Squat Clean x 9
25 Towel Pull-Ups

Time: 36:02

Holly Crap. I have to say though, I think 3 x 15-foot rope climbs may be easier than 45 towel pull-ups.

28YOM
5'10''
190#

Warm-up: CFWU x 3

WOD:

Five Rounds of:
155# Hang Squat Clean x 9
25 Towel Pull-Ups

Time: 36:02

Holly Crap. I have to say though, I think 3 x 15-foot rope climbs may be easier than 45 towel pull-ups.

CFWU- minus pu's
Hpc's- 40lb.
did 45 pulls on rope pulley thing at the gym. L and R hand counted as one pull.
16:47

32:15 rx'd
The last 5 climbs were leg assist,150ft between weights and rope and also its raining which made the rope fun.

1 day behind.

Still very new at these so I lowered weight on HSC to 95# to work on form.

Not allowed to do towel pull-ups so I did dead hangs @ 15 reps.

19:35 and legs are dying right now. This is one I am looking forward to again.

m/42/164/6'

hsq sub 135 1st rd, 115 rds 2-5
45 towel pu per rd

38:02

23/m/150/5'8"

19:53

31/m/5'10"/210

Did 45 close grip pulldowns for rope climbs.

155lb hang squat cleans.

30:38

scaled to 109#HSC and subbed 45 alternating, jumping, towel pull-ups for each round
15:44

33/m/160

26:30

scaled to 5 HSC 155 and had to scale to 135 in rd 4
5 towel pu for each ascent

Forearms are thrasted!!!

Did Rx'd:

21:48

Squats Cleans were tough. Glad I did it all the way through.

M/40/182

Just didn't have it today. After three badly-performed HSCs at the rx'd weight, i dropped it down to 135. Did 7 towel pull-ups for each ascent (the athletes in the videos tended to do an average of 7 pulls for each climb).

32:15.

Last time I did this workout with the rx'd weight and came in at about 37 mins.

More better faster

135# Hang cleans
45 towel PU

3 rounds + 9 cleans in 40 minutes

31:30 as rx'd

35:25 mod'd
135 HCSQ
30 towel pull ups (really did one armed pull ups-one hand gripping the towel and one hand gripping the pull up bar. I alternated 5 on each side).

m/32/192

rx - 23:05
(well...did from ground squat cleans...forgot about the "hang" part)

tough one for sure!

m/31/5'9"/167

90lbs close grip pull downs (don't have rope to climb in gym) 45reps.

42:43

31:18
suck started with towel pullups and had to do regular pullups was a very tough wod. def would be easier to climb a rope

24/m/175

subbed 45 towel pulls per round

38:32

18:57 - HSC @ 115# & 15 towel pull-ups per round

M/23/153 GregAwu

Subbed 10 towel pullups per ascent (30 per round)-double towel (1 for each hand), Cleans as rx'd:

38:42 PR

5 rounds of:

160# hsc - 9 reps
10' rope - 5 ascents

18:54

30:51

45 rope pullups per set
70# HSC - sore elbow

27:13

* 16 ft. rope climb
* all rope climbs legless until the 5th round.

f/25/5'7/132

9 80 pound hanging squat cleans
10 kipping pullups

5 rounds

20:57

as rx'd

28:42

WU: 2K row in around 8 min. 30 GHD sit ups&hip extensions, stretching.

I scaled this one down bigtime. Squat cleans kick my ass. WOD: 5 rds of 12x115# HSC and 15 towel PUs in 21:22.

Wrapped up with 2 tabata sets on the treadmill at 10mph/12 incline and one tabata set on the C2.

M/33/188

As rx'd very brutal wod forarms ,shoulders
On fire glad it's over!
17:30

F/28/5'8"

WRONG on sooooooooooooo many levels!!! :)

As RX except I used my feet for the rope climb.

40:12

Couldn't fit this in today. Really wasn't looking forward to 15 rope climbs either.

47 - 6' - 210#

21:56

No RX today... Had to use the legs on the rope rounds 3-5...

Tippin my hat to you Dave, WELL DONE! All rounds not using legs... WOW!

forgot to post, did 50 total pushups hands on a round balance board

m/58/279/6'

Warm up 30 min elliptical

Did 8 rounds before i re-read my paper saying to do 5 rounds. Did in 20:28.

used two towels on the assisted pull up machine with 200lb assist (lowest yet).

Weight: 30,30, 50,50,50,30,30,30

I'm still learning the olympic lifts and don't feel comfortable enough to pull off 45 HSC with 155#. In fact this would be the first time I've ever done HSC with more than the bar.

I've only been doing crossfit for about a month or so. Still learning the techniques.

Also, no rope to climb at the Goodlife. Tried using a towel but I think my towel was too slippery. I'm going to get some chalk next time.

Anyhow:

135# HSC
15 Narrow grip pull ups (strict) per set

32:01

I'm actually happy with just finishing this sucker. I look forward to getting more comfortable with the olympic stuff.

24:54

Squat Clean Weight - 45 lbs 1round, 35 lbs 4 rounds

Did 30 pull up to sub for 3 rope climb

19:57

Subbed 135lbs for the last four rounds and 15 pull-ups instead of the rope climbs. Still, plenty brutal.

Five rounds for time of:
135 pound Hang squat clean, 9 reps
Sideways Pull Ups alternating head on side of bar 15 reps

Time 20:42

m 6'0 27 195
m.e. warmup-c&j 90% 215/3 x 3, 215/1 x 3
subbed 20 pullups for 3 rope ascents
20:45

4 Rounds

135 HSC
Subbed Towel pull ups first round and all others did regulr pull-ups. This workout had some major suck factor. Need some work on my HSC form. Also had to quit workout early because I wasn't aware the gym closed on post at 1700 on Saturday's.

1819

Did 4 rounds in 30 mins subbing 135 for the cleans and 15 towel pullups

1644

5 Rounds:
155lb hang squat clean
Pull-ups done as:
5 Towel Pull-Ups, 35 "Kipping" Pull-Ups, 5 Towel Pull-Ups

Did most hsc's as 4-3-2.
Did most towel pull-ups 2-2-1.
Did almost all "kipping" pull-ups in sets of 3.
Ripped hands open at start of final round. (pinkys mostly)
Awesome.

Rd 1 - 6:25.57
Rd 2 - 8:47.63
Rd 3 - 9:21.59
Rd 4 - 9:23.33
Rd 5 - 10:19.81

Total Time - 44:17.92

18:31

5 rounds of:
115 lb hang squat clean
15 pull ups

Rehabbing a tweaked back from the Crossfit total. 100% ego related mistake.

3 Rounds for time
115# Squat Clean
15 Pullups

The grip kicked my behind. I had to go to mixed-grip pull-ups during the last set. I should have stayed at 5 rounds, three rounds reminded me too much of fran!

Grip sucks. Good thing Captain's of Crush grippers are on the way!

38m/6/185

as rx'd

16:49

did rope 'climb' with a towel x45 yikes. nice new rip in my right hand. (delicious).
good depth next time would rather do rope climb with legs! much easier~
total time 21:15

Will have to up the weight to 70 next time even though my max is only 85!
that was tough.

m/40/6'0"/192

sub'd 15 pull ups for 3x rope climb

45/65/75/85/95

M/ 30/ 6'2"/ 193ish...

as rx'd

tore my right hand pretty good on 3 of the 3rd round.

34:45

after looking at the video.. I should have jumpd higher, would have been a ton easier..gah!!! Aweseome wod.

Did not do this WOD as I am on a one week rest cycle.

37:43

105lb cleans and 15 towel pull-ups x 5 21:12

AS RX'D
35.55
Rough stuff !

16:37

110lbs hang squat cleans, 165lbs (BW) weight drag in place of rope climb

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

Subbed 15 towel pullups per round.

21:05

Next time should probably do 5 towel pullups, 15 reg pullups, 5 towel pullups per round (maybe more reg pullups)

50:53

subbed 45 towel pullups per round.

BW 172

As rx'd, but resorted to feet on rope climbs on 9 of the 15 climbs.

Grip shot

Time = 19:02

Second WOD back after O-lifting break

20 min

subbed 95lbs
10 pullups

m/35/216/5'11

Did 15 K Gate River Run instead of WOD

1:29:15

C-
sub'd 105# HSC
20 L-PLU's for 3 rounds and 45 Towel PLU's for 2 rounds
29:51

unfortunately had to scale the weight back after the 2nd round to 135.
used a rope machine (45 pulls per round on 190lbs)

TIME - 20:26

as r'xd except I could not complete the rope pulls so I performed pull -ups.

Hang lbs 65
Pull ups, 6-6-3-3-3

51:10!!!!! as r'xd
That was really hard!!!!
Slow time mostly for hand desconfort because we have a thin rope.
just use feet in last 2 reps. saw coach Dave was very inspiring!!!
No bumpers and the carefull hang clean make them very dificult because we dont want to break bars or iron plates!!!!!
i like this wod

subbed hang power cleans, 24 pull-ups

~29 mins

5 rounds
Scaled to 135# for HSCs
Used towel pull-ups due to no rope at the gym

28:39

Grip was TOAST!!!

Did this at CF Santa Clara today.

Did HPCs at 72lbs and 6 ropes from floor to standing per round. Even with the subs, that was a grip-killer. 18:46 total time (including one extra clean from the floor as a "test" at the beginning).

Fun though..

subbed 115# hpc's
subbed pu's w/palms facing each other on pu bar
x 30 per round

completed 2 rds + 9 hpc's

21:10

155# hsc
45 towel pullups

5 rounds... 18:54

Grip Killer!!!

M/32/5'4"/146lbs
As RX'd
Did 4 ascents with no feet on a 12 ft rope from a sitting position.
Got real hard not to use feet during rounds 3 thru 5.
That was tough
46:46

Scaled this way, WAY back.
3 rounds:
9 x 155 squat clean (butt to medball to hit depth)
15 ring pullups
Time: 30:19

I'd rather cut reps than weight. Form started to break down and I ran out of gas.

This WOD had an astronomical AKP. Ouch.

Scaled to 85. should have gone 95, but still slogging my way back up out of illness & am not confident yet.

used feet. holy mother of pearl, I have no idea where Castro got his grip strength. Rope Climbs are 2nd nature to me, and no feet is no problemo. The HSCs ate my grip, and I was using my feet.

All Hail Dave Castro.

19:07.

M/53/144/5'8"

5 Rds
scaled to 115 for HSC
rope pull ups
30 min.

32/m/#230
17:30 (squat cleans rx'd, rope using legs)

27/m/77kg

circa 39min

Subbed 1 towel pull up for every ft of rope climb

first set at 135
rest at 115
towel pullups - had to cheat with a box and use it for assistance.

45:30

Wow this one was embarassing for me...subbed 45 towel pullups for the rope climbs (1st time doing them) and did 2 rounds in about 30 min...ouch!

That was shocking. I though I was going to die on squat cleans but got smashed by TOWEL pull ups!

40kg squat cleans
10 towel pull ups each round

32min (subbed 21 towel pu)

M/32/152lbs/5'5"

As rx'd
46:48

No feet on rope climbs.

M/28/6'1"/205

49:35
Anything with pull-ups kills me.

25:58

Subbed 27 pullups per round. Squat cleans as rx'd.

20090317 0515hrs
WOD090314: Five rounds for time of: 9 reps Hang squat clean (70kg), 3 ascents of 15 ft Rope climb.
Did 5 rds of 9 HSC (60kg), 30 PU (door-way/2x4)
28:24 = 4:12 + 6:43 + 6:00 + 6:09 + 5:18
Grip smoked!

30 yom, 185 lbs

30:00 subbed 15 pullups for each ascent

M/28/215

sub 15 pullups for climing rounds

~22 minutes

Most of the sets were broken

brutal.

ripped a callus off my hand in round 4 and said f-it.

4 rounds - roughly 40 min with towel pull ups

Jennie: 27 F 165# 5'9"
Five rounds for time of:
105 pound Hang squat clean, 9 reps
45 Towell Pull-ups

Time= 23:10

95 - 115 pound Hang squat clean
45 towel pull-ups

time 30:12

155 hang squat cleans first set 6 and 3, after 3x3
45 jumping towel pull ups

26:42

one of biggest probelms was grip strength with towel then clean

135 squat cleans
15 pull ups (kipping)

26:37

Warm-Up:
100 Meter Run
50 walking lunges
10 push-ups
25 squats
150 meter run
Jump rope 50 singles
25 sit-ups
10 45-lb overhead squats

WOD:
5 Rounds for Time...
115 lb. Hang Squat Clean
15 Towel Pull-ups (broken all sets)
17:30

25:15 4 rounds

22.m.135.65"

as rx'd *makeshift nylon rope climb
42:30(PR)

this one kicked my ass

subbed rope climbs for 2 min of rock climbing

39min

subbed with 95lb hsc's and 10 rope pullups

19:43

First time and I like it!

29:17

subbed 9 towel pull-ups of the "up-switch-down method" for each rope climb.

subbed 135# hsc's
30 pullups

32:57

During the 3rd rd of pullups...i pulled my left lat muscle so had to modify a bit. Did reverse bar pullups 45 reps each rd. for the last 2 rds.

The hsc's were looking ugly as i was tiring during the workout! Managed to go down far enough in the squat though!

As rx'd

27:13

This WOD killed me - I found another weakness - rope pull ups... After the first 15 my grip was gone.
My 1 rep max in squat cleans is only 65 kgs so I subbed 75% of that for 48 kgs. I got to the 4th round and had to lower it to 38 kgs mid way. Good form tho - my jump is getting better.
All in all this WOD smashed me. I am going to start doing towel pull ups in my warm up to get my grip going and def work harder at the squat cleans.
My mental focus was off after being defeated at setting up the floor of my home gym today! No excuse - just one of many reasons.

CFWU: 3 Rounds of 10
• Sansom Stretch, OHS, Sit-ups, Back Ext., Pull-ups, Dips(6)
• Practice Hang Squat Cleans (Hook Grip)

WOD: 5 Rounds for time of:

• 65 Hang Squat Clean, 9 Reps

• 3/4 Rope Climbs, 1 ascents

Time: 14:44

Today was my first time doing Rope Climbs. I got ¾ of the way to the top. I need to work on my decent instead of just jumping off.

I could have gone heavier in the Hang Squat Cleans. I tried to go from bar weight to the 115#; instead of, a gradually increasing the weight during a warm-up.

73# hang squat cleans
used rope over pull up bar to simulate rope climb (20 reps) x 5

18:16

5 rds
155# Hang Squat Clean
3 ascents with legs of 15' rope

18:04

14/03/09
M/33/181/76
Scaled to 50kg for hang cleans and only 20 x towel pulls each round
21:16

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents SUB 45 Jumping Towel Pull-ups

62:08
----------------------------------------------------------------------------
Compare to 080809

82:05

20:33

Subbed 115lb hang squat clean and 25 pushups for rope climb

rope pull ups mixed with bar pull ups

39:15

M/29/6'3/175

25:55

Five rounds for time of:
115 pound Hang squat clean, 9 reps
30 Body Rows

Started with 130lbs and that was a mistake.
Subbed elbow hurt/body rows

@thegym

subbed 135# hang squat cleans
subbed 30pullups per round

34:37

M/31/6'2/199

28:30

Ouch.

using rack downtown
115 in hang position X5
15 PU (5-tricep rope,5-towel,5-triceps rope)
X5
26.30

M/32/5'9/209

44:45

5 x 9 155lb Hang Squat Clean
Subbed PU for Rope Climb

M/36/148

@ CrossFit All In - 225 towel pull-ups, subbed 135# HSC, 36:31

Last time, 95# HSC, 225 towel pull-ups, 47:41 - big gain for me, very happy with my progress : )

Done 3/19

Full Squat Cleans
125/125/115/115/115 (prev. 95)
Towel PU 15/round

24:24

Okay, that was really really not fun. 5 rounds 9 reps 145lb hsc with 21 towel pulls. My wrists, hands, fingers,clavicle, etc hurt but I did finish it eventually. 52:14.

Five rounds for time of:
60 kgs. Hang squat clean, 9 reps
15 Pull-ups

20:25

28/m/155

38:17

30 towel pulls per round
#135 for 3.2 rounds
#115 for rest

5 X 135 lb Hang squat clean, 9 reps
1 X 15 dead hang pullups using the tri-pulldown rope and the next 4 sets 21 jumping pullups using the rope

~30 minutes. forgot to bring my watch. my forearms are gone.

M/23/175/5'6"

19:47

5 X 95 lb. Hang squat clean, 9 reps
5 X 20 body rows

CFWU x3
Burgener Warm-up

WOD
:15::10

Front Squat Work- 5x5x5x5x5
135-155-155-175-185

Tabatta Rowing :04
:10 Nordic Trainer

Subbed Rope PU's for Rope Climbs, same # as last time, and dropped the weight to 135. This was the 1st time in almost 3 months I've been able to do any Cleans & have a nagging injury, so tried to play it safe. Going to go check out some of the Spring Break action now.

Get some, Go again!

sub'd 15 jumping towel pull-ups per round. next time i'm going for 30.

155X9
155X9
155X9
155X3 (started losing form),135X6
135X9

~27 minutes

M/23/6'1/185

as Rx'd

29:52

Sooo tough. Both exercises were physically tough but the rope climbs mentally owned me. Got it done though...eventually.

m/36/6'4"/97kg

Pack:
Five rounds for time of:
115 pound Hang squat clean, 5 reps
15 ft Rope climb, 3 ascents

(subbed with narrow grip pullups on dual pulley)

10:37

95-135-135-135-135
Used feet on about 1/3 of rope climbs.
I forgot the time...

Wendy @ work, 65# HSC, 15 jumping pull-ups per round 14:52

m/35/5'9/176

CFWU - from home. Trying to get to work quickly since gym didn't open until 7. Therefore pushups as only upper body all 3 sets. Superman. No back ext. No Burgener.

30:35
30 Towel pullups each round.
Did all HSC at 155. Shrug & dip pretty good on cleans. Towel pulls pretty good. Mostly sets of 5 before a substantial break.
8/8/08: 41:37

CFWU
26:41
Rope ladder climbs (arms only) vice rope climbs
M/48/184#/72"

Did 9 hang power cleans (135 lbs after first three reps) and 15 regular pullups -- still took 22 minutes

(Ran 5k outside in 24:06 for warmup)

3 rounds: 12:30

21/m/5'9"/185

PAIN

completed first 3 rds as rx'd
fencing comp this weekend and hands were getting messed up so:
4th subbed in alternating side rope pull-ups (tricep pull-ups?) (12 each)
5th subbed same

34:20

m/51/5'11/185

wheels came off before I got started good.
warmed up with HSC @ 95, 115 and 135. when I started the clock I fell apart with 155lbs...so I scaled to 135lb and felt so crappy I scaled yet again to 115 and re-started the clock. Felt so freaking uncomfortable with the HSC that I defaulted to front squats at 115lbs and 25 jumping towel pull ups....all 5 rounds took me 18:08

47/M/185
Towel grips
Only 15 each round
Bailed on towel grips after round 2
Then Pullups
A horrible 34:04

33 yom 203 lbs.

15 towel pull ups
155 lbs hang squat cleans
35:09

HA, this workout is problematic. Either I sub towel pull ups and drop the weight for the cleans OR do dumbbell cleans(alternating hands) and use the campus board(yes they have a campus board but not a rope). So I subbed 45# DB squat cleans, 5 one arm, 5 the other...the weight was too light but I had no idea how to scale this. Then I did my best to do three ascents up the 10ish foot campus board. Brutal, got a flapper off my left hand...I miss climbing now...

so...

45# DB squat clean right arm
45# DB squat clean left arm
3 ascents - campus board

5 Rds = 16ish minutes

Not sure how I will do this next time but it was aright, kinda tired and campus boarding is harder than rope climbing I think.

Did 4 sets: use towel pull method instead of climbing rope. need to work on that.
27.0

19:37 using the tricep pull down rope. 5 unbroken pull ups equals 1 ascent.

m/215/6'1"

wow hardest wod for me in a long time soooo gased.

towel 15 reps per set killed me......... body forgot what to do.

foot still sore so cleans were harder than usual

could do way better next time

27: 32

ho
lee
crap

that was impossible. i can't do more than 5 rope pu. they are impossible and hurt my hands.

i basically did 40 jump rope pullups instead.

time about 35 min.

five rounds:
135# power cleans x 9
15 towel pull ups

above in 18:38

m/25/140

5 rounds:
155# Power cleans x 9
30 towel pull ups

~42 minutes

started with 135# after 1rd and 4 more switched to 125#

used legs on rope climb: fairly new

what a workout, tough

cfwu x 3 minus pullups and dips

~30 minutes

used 155 for first round, then dropped to 140
more hang power clean than hang squat clean
subbed 5 towel pullups per ascent

was NOT feeling it today

1st round was good
then gave up on the pull ups
22 min

m/25/145/5'8"

A little late doing this one, but oh well.

3 x CFWU

135# & 45 rope pullups per round:
36:29

m/28/200
as rx'd:
28:23

legless rope ascents kill my grip strength!

subbed 135 pound hang clean and 15 neutral-grip pull-ups for rope climb

26:34

48 min.
Subbed 90 lb. for hang squat clean and 45 rope pulls at level 2 1/2.

44/m/165

sub 21 towel PU's

24:55

this one is a real forearm/grip burner. did most of H.Sq.Cl. in two's. Next time try two's for all sets.

meyer- 21:32 1 rope climb no legs, 1 with legs

stocker 65 lb cleans towell pull ups- no time

M/31/6'/174

47'43"

Five rounds for time of:
155 pound Hang squat clean, 9 reps
45 pull-ups

5 rounds of
135 hang squat clean
3x 7 step under side of stair climb (arms only)
27:47

135lb clean
one arm pull-ups 18 reps
25 min