looks a great workout!

ouch!!

Wohooo that WOD looks insane!!! Thanks Coach you are THE MAN!!

Big hugs to the FRAT!!

We cannot wait to attack this WOD.

Thanks again, Coach!

I get the feeling that Josh Everett's weaknesses would still put him in the top 10 or 15....what a dude

Ouch. This one is going to hurt. Thanks for everything Coach. Any word on when Crossfit Anonymous is going to start. I can't not do the W.O.D.s.WTF?

oh yeah get some!

I saw this video and thought two things:

1. I would love to be on the level of Josh Everett's "weakness" any day of the week.

2. Could you imagine a Josh Everett slide tackle in soccer. He would annihilate you. Your legs would shatter into a million tiny pieces. I would pay to see this happen.

Excited about this workout!

Super early post! Awesome!

Man! My legs are going to hate me come next rest day! 3-2-1, Go!

Is it 2 30 pound dumbbells for a total of 60 pounds? or just 1?

Wtf?! Is this a Hero workout? Cuz if it's not, then it should be

#12 Alan 30 dumbells yes that make 60 pounds 30 pounds one hand 30 pounds your other hand...

#13 GeeSpotter i thought the same thing bro this WOD is a killer!!!

love these early posts.

thanks

for the lunges w/ dumbells are they suppose to be overhead or hanging down on the side?

#16 Chad L the dumbells are in hang position at the sides of your legs

Loved the concept 2 info by Angela, WOD looks brutal, all in all, cannot wait for this one:)

looks like a fun workout

#1 - my husband and I both love CF - we think it's the greatest thing since sliced bread, and can't wait to get Level 1 cert (hint to the CF headshed: please approve the pending request for Ft. Leonard Wood!)

#2 - I took my first APFT using just CF/CFE and nothing else Sat morning. been doing CF/CFE about 7-8 months
- I did 51 PU, 84 SU, and a 14:41 2mi run = 319 points on the extended scale (30 yof)
- while this score is usually bragging rights, I noticed all three areas were weak for me

#3 - so while I love CF/CFE, and think I am in all-around better shape, I'm going to have to add in some extra work with PU, SU, and my old 20 min sprint routine to get my numbers back to where they need to be
- are there any more military folks out there with a similar experience, or have any tips on how to make sure you're doing enough SU and PU to be ready for the APFT?

A buddy of mine (a 2LT in air force) told me that the air force dropped Crossfit because there was a study that showed that Crossfit causes joint problems. Has anyone else heard about this? Any idea where I could find this study?

Also Diane time: 11:36 as Rx'd

This WOD should be called Dirty 30.

man I wish to have something like an M2 to squat with during workouts.

#20

first, how are your scores inadequate?

I want a Patch. That stuff looks fun

Matt 22

That actually doesnt make sense to me! Usually joint issues are the result of repetive, and one dimensional movements! Like Running long distances, and since XF is constantly varied! Well, u get the rest of my post

RE to Comment #20:

I had the same experience with my AF PFT. I did a lot of CrossFit before the annual test instead of specializing, and I had a slight drop in the overall score, but I'm happy with a higher level of GPP. Now, I'm sure that you'll hear many stories that tell just the opposite, as in a person did nothing but CF and blew the test out of the water. I'm not blaming CF for a lower score, because even Coach has said (and I hope that I'm getting this right) that CF will help a person see gains in specialized activities, but he never said to forsake the solo sports if that's what you have to do for one reason or another.

RE to Comment #21: The AF never adopted CF, but many bases purchased CF equipment and contracts with local instructors to run classes on base. It all depends on whether the base commander likes it or not. You see, unlike the Army and Marine Corps, the AF has a fitness program but not a fitness manual, so we're allowed to be pretty open-minded towards variations of methods to conduct unit PT.

Scaled to:
- 3 rounds
- 10kg weight plates instead of dumbbells
- 18" box
- 5kg weighted PUs

Time: 32'14"

F/33/62kg

#25 I'm right there with you, I just wanted to make sure I wasn't crazy. I am mainly wondering how this study thinks crossfit is any worse than other workouts. I have some knee problems every now and then but they are certainly no worse since starting crossfit.

#26 Thanks for clearing that up that definitely makes sense.

Having seen a couple pictures of guys overhead squatting weaponry, can anyone tell me how much something like that weighs? The vehicle mounted guns in particular look like they must weigh more than 95lbs, though I wouldn't know.

OK..... Always look forward to new workouts, but insane may be the correct word for this one. I have that pukie feeling already and I have not worked out yet. I will try all these things.

Results to follow.

GREAT SUNDAY WORK OUT!!

TIME TO SCARE MY NEIBORS AGAIN.

RE to Comment #29:

According to Wikipedia, a Browning M2 .50-caliber Machine Gun, configured like the one in the picture, weighs 84 pounds...and, as you can guess, most of the weight is on one end of the weapon, so there's quite a bit of midline stabilization involved when doing an OHS with one!

nice, ouch, but nice.

32/m/165

did the pull ups with a 40lbs vest..

32:56

Agree with the posts concerning USAF and CF. Some bases are very supportive, while others run screaming from anything that violates the pushups/situps/run routine. They have actually implemented a watered down variety of CrossFit (they call it Total Fit) at my homestation, and my deployed base in Iraq has plenty of equipment, even a rope!
It's leadership dependent. As far as a decrease in scores, I saw my pushups/situps go up, but my run got worse by about 30 seconds.

Josh Everett is an outstanding athlete and coach. Can't wait to see him perform at the games.

#29 & JT:

She is AKA "Ma Deuce." Don't forget his vest @ ~30-40#, depending on BL and kit, makes for a challenging OHS!

From Al Hillah REO crew...

Been up for 21 hours now to get up to Seattle for the NW Qual. Just settling in back in Lake Oswego OR.
Amazing day, amazing community, coaches, volunteers, freinds and athletes. I'de start naming names but I'm a bit stupid at this point. You are all such a great bunch of people!

48/male/6'/204/week 28 CF

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

as rx'd except pullups unweighted & 1 leg assisted

20:55

As Rx'd (Great WOD BTW)
20:59

Box jumps were killer after the lunges, tough to stand and fully open the hips.

I have a long history in scientific research and exercise (MD, MS in biomechanics and sports medicine, several scientific publications, strength coach, O-lifting etc) and I'm not surprised that there are articles linking CF to joint injuries. Ever met an athlete that hasn't been injured?

I've read (and written) enough bad studies to know that many of them are crap. The question is risk vs reward. To be fit you've got to train hard and you'll inevitably get some injuries along the way. However, avoiding hard training is worse.

The CF approach seems to offer high return w/o being high risk for injury. Unfortunately, some people lack the knowledge and insight to realize this and probably don't have the skills to critique the studies they read.

Don't let them keep you down!
Happy training-

RRG didn't raise a dime today. What's the story people? It was 428,000 for the past 24 hours.

Let's go!! We got to raise 72,000 in 30 days to save the community.

Can you kip with the pullups?

As rx'd:

00:27:47

(Yesterday)

as many reps as possible in 20 min:

75# OHS= 242

This tied a PR and last time I paced myself, this time I had started out 13 every minute but after I got off track, I just did whatever, and it came out to be the same # as last time which is pretty ironic. Worked on BP after.

Erin

j everett is so cool!

what are those funny calisthenics he is doing with the log apparatuses?

Seriously... 20 30lbs weighted pullups? wow

RE to Comment #35:

Vanessa, I think that nothing would kill the growing interest in CrossFit in the military more than to make it mandatory. As strange as that sounds, I've experienced it first hand on my base, and I think Drew Thompson alluded to the same idea during an interview on CF Radio.

m/43/73kg

39:24 as rx´d

m/43/185

subbed with jumping pullups with 30lbs.

28:50

z #41:

I've been thinking just that and trying to figure out a way to get it into words. Very well-spoken. Couldn't agree more. Thanks.

Welcome to another CF'ing MD!

#20 CME. If you don't mind me asking what is your 20 minute sprint routine? sounds interesting.

This WOD looks brutal, and I can't wait to do it in a few weeks. Unfortunately I got a concussion on Friday so I'm out for a while.

#20
And to all Military personnell. Crossfit has been great for me and other Marine CrossFitters I know. I think the key to improving PFT scores is you need to periodically do a practice PFT as a benchmark, say twice a month. This helps you guage exertion level (RPE) and adapt your new found fitness to that task. I think the tendency when you go out for a 2 or 3 mile run after only doing metcons with no more than 800m is to sandbag and try to pace yourself. I think doing a practice PFT/PRT/PT test qualifies as sports specific training and i think that you will see your scores skyrocket by sticking to crossfit for the long term.
P.S. I am no expert, just a Military Crossfitter who has had great success using crossfit and seeing my PFT scores skyrocket.

Sunday musings (from the Midwest Qualifier)...

1) UV light is SO not blocked by clouds. Serious sunburn action this AM. Doh!

2) Geography. Only Crossfit (and perhaps the NHL) can put North Carolina in the Midwest and keep a straight face.

3) Focus. One of the women fell off a PU bar and landed flat on her back. Judges and officials rushed over, quite concerned that she was seriously injured. They asked all of the standard questions including: "Do you know where you are?" There was a slight pause and then she answered: "I think I'm on rep 15." How good is that?!

4) Crossfitters. There are people who Crossfit, and there are people who are Crossfitters. Every time I get around Crossfitters I leave with a huge smile on my face. Speaking of North Carolina, what a blast to meet Chris, Dave, Craig et al. from Charlotte, Wilmington, etc. Simply the highest quality people, and very impressive Crossfit performers.

I met Josh and Chastity of Practice Crossfit. We've all met them here, in the virtual gym, and gotten a chance to know them through the work of Tony B of CFHQ and Jon Gilson of Again Faster. I'll just say that in person they are everything we've learned on film, and much more of the best that you would expect. Hey, I'm not above a little CF celeb worship--I got my picture taken next to Chastity!

There's always a little bonus for me when I am at a Crossfit gathering; a little gift from Crossfit that I really don't deserve. My gift yesterday was meeting Michelle, owner and head trainer at Crossfit Fort Bragg. My special gift was listening to her gently, quietly discuss a judging issue, her approach informed by a quiet confidence and a sincere desire to produce her very best CF result. We chatted a little about technique and strategy, a little about philosophy, and a little about the unique lessons a young woman learns while training soldiers. The pleasure was all mine, Michelle.

5) Perspective. I have watched the various commentaries about the CF Games Qualifiers from afar, the 30,000 foot view if you will. I have had the privilege of discussing this with some very experienced, long-term Crossfitters. Yesterday I saw the Qualifiers at ground level (fine job by Bill and Caty at Rogue--Kudos). Crossfit is a community that is pretty much like every other small, tight, competitive community built around a very specific common interest. Mystery, rumor, intrigue, conspiracy theories--we've got 'em all. I heard on the ground all of the same nonsense that I've watched from 30,000 feet. Turns out that all of Saturday's rumors and conspiracies are groundless on Sunday. No surprise, really.

What's missing here is perspective, a realization that this is year 3 in the Games experiment (and year one was really just a barbecue compared with what has grown up from there), and these qualifiers are just version 1.0 of this developmental process. No alpha or beta test versions in Crossfit. Just roll it out, plug it into the Black Box and see what happens.

Let's all step back a bit, folks. Let's all hop on a plane and look at this from 30,000 feet. The data's going into the Black Box and nothing's come out yet. I think we all need a little perspective and a little patience as we wait for the Black Box to spit out some results on this process, eh?

6) Final word. Goes to a certain 8-legged avian who is trying to be low-profile (good luck with THAT my sweetie!). When told of my encounter with Michelle at Crossfit Fort Bragg: "OMG! An affiliate where you train soldiers? All those yummy SF guys? That would be like having my very own private petting zoo!"

I really love Crossfitters.

I'll see you next week...

Happy 17. of may to all Norwegians out there doing crossfit=) Out national Constitution Day is a good day to do a hard workout=)

3,2,1,go

30 walkinglunges 2 x 14kg
30 boxjumps
20 pull-ups + 14kg

27'42" m/54/73kg a killer!

RE #54:

Okay...we've got two people who slipped off of the pullups bars and hit the underlying concrete surface head-first, and the CF Nation laughs it off. "Focus?" Bingo, that's the most irresponsible comment that anybody who cares about competitors could make about an incident involving a potential severe injury, but I'm not surprised. You'd think that the Company would've learned from the first incident and, you know, headline news stories about what happened to Natasha Richardson, but maybe everybody's too busy counting their blocks of food or trying to get a "Fran" PR. Why do you think gymnastics exercises in schools and academies are ALWAYS conducted over a padded floor?

All it's going to take is ONE traumatic brain injury lawsuit to wipe out the RRG and probably the entire Company, plus God knows how many private boxes. With any luck, those two unfortunate young women have already hired lawyers...I'm not being a jerk, but judging by the aftermath of the Makimba Mimms case, obviously a lawsuit is the only thing that gets HQ CF's attention.

Affiliates and Trainers: Since the Company doesn't feel the need to address safety concerns outside of the proper way to do a squat, it'd be best for you to RUN, not walk, to a globogym manager and ask for a meeting to discuss how they mitigate risk in a fitness training environment with paying clients. If you think memorizing the best way to achieve mid-line stabilization and factoids about eiconasoids are the keys to a six-figure box income, a heavy rains' gonna fall on your GHD, C2 rower and bumper plates soon.

You know, a small part of me wanted to ignore this matter completely because I know CF Nation would rain their blows down upon a hater, but at least I care enough to point out issues that should NOT be ignored. Neil and Justin on CF Radio always make smart-alecky comments about the alleged "cavalier" attitude of CrossFit. If this kind of stuff continues, there won't be anything "alleged" about it, and livelihoods will suffer tremendously as a result.

m/37/6'4"/220

4 rounds:
30 walking lunges with 2 x 30lbs
30 box jumps (20")
20 pull-ups (50 lbs of assist)

36:45

20:23 as Rx'd

Used 2x30# dumbells for lunges and 20#weighted vest + 10# db between legs for pullups

Lunges were worst part. Stepped down from all box jumps. Pullup were surprisingly the easiest element. broken 15/5, 12/6/2, 10/10, 12/5/3. Lost the most time in transition getting vest and dumbell bell on before pullups.

Fun WOD.

21:38

20/m/158/5'9

Those weighted pull-ups were a real deterrent. I was doing singles by round 2.

I've been training CF for 1.5 yrs...would you recommend finishing a WOD such as this as rx'd, no matter the time it takes, or scaling it back so can be completed faster?

CFWU x 2 minus pull-ups and dips, 28:25 substituting a 25 pound DB for the pull-ups. Pull-ups were broken sets with only about ¼ chest to bar.

#59..I agree about the lunges being the worst part!

used 20# in each hand for lunges
used 20# weight vest for pull ups (all kipping)
24" box jumps

TIME: 17:10

as rx'd 32min

30# DB for lunges x 100 ft
30 box jumps 24"
30# weighted pullups with DB between knees, broken 10/10, 10/10, 10/10

M/33/5'll"/220

I think that Fernando Castellanos is going to tear it up!!!!!!!!! Go White Team!!!!!!!!

F25/5'5"/165
30lbs for walking lunges
24 inch box jump
Assisted pullups
total time: 28:03

As Rx'd

23:02

Ouch - walking lunges with 30 lb db was brutal.
Box jumps to 24"
No weighted pull-ups - kipping/ctb pull-ups

18:22

25/m/5'11"/205ish
33:54..lunges done with 2 15# kb's in one hand 1 35# kb in the other, pulls done with 30# of iron chained around my waist.

CFWU- minus pu's
Lunges holding big books.
jumps- 3rd step 3-2x4's
Jumping pu's-3-2x4's

26:11

m/41/5'6"/145

i really messed this one up. did 30 pullups on first round and a total of 5 rounds. pullups were the hardest for me.

30# bumbells for lunges
30# dumbell for pullups
37:56

25:45 platform may have been bit low

Humbled once again. 00:46:36 as Rx'd

m / 25 / 5'10 / 170

Didn't have a 24 inch box to jump on so I did the following:

4 rounds of:
25 walking lunges with a 30 lb dumbbell in each hand
30 jumps onto a bench (about 1-1/4 feet)
20 pull ups

all while wearing a backpack with 30 lbs in it.

18:45

Male 45 5'10" 202

As rx'd for time 23:00, estimate.
ripped the callus from my hand during pullups but still got all in(unweighted)

1: I am laughing at people who are posting as Rx'd if they didn't measure out 100 feet. If you don't know exactly how far you did walking lunges did you didn't do as Rx'd

I estimated how far 100 feet was going to be and had to scale back the 30 lb weighted pullups to regular pullups. This was a really tough workout. Always fun and challenging to try out the new workouts.

15:57

Yesterday's WOD

21-15-9 reps
225 lb deadlift
HSPU

8:42

28:08

Diane - 6:57

Hey guys, I'm trying to get my friend into CrossFit. Today is my chance. What WOD would you recommend? Today's looks a little too brutal for an introduction.

Four rounds for time of:
100 ft Walking lunge, carrying 25 pound dumbbells
22 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

23:35

43 M 5’7” 182

APFT today...first one since November, which was a total of 225...

2 min. Push-Ups - 81 100+ points
2 min. Sit-Ups - 70 93 points
2 mile Run - 15:43 78 points

New total of 271. The run is still slow, but 2 minutes faster than November. 6 months til the next one, which WILL be pushing 300...

#80 Steve
Go to Start Here on the main page and look under Brand X Scaled workout. click on todays workout and it will give you 3 different scales for todays workout. I just used it for a friend of mine who is just getting with crossfit.

19:16

regular kipping pullups instead of weighted. I'm pleased that I didn't have to resort to jumping pullups like I would usually do.

34/F/5'10"/150

20# dumbbells for the lunges
24" box
20# weighted ring pull-ups
24:10

100ft Walking lunge, no weight
jump onto a berm outside - I'd say 15 inch, 30 reps
Push-ups, 20 reps

quit at 30:00

3 rounds completed plus 90 ft Walking lunge

25:54 as rx'd
Ditto worst part was the box jumps. First time I jumped it felt like my left leg wasn't working, wierd sensation.

lunges 24" BJ 30# Pullups
28 steps 30 20
rd1 :54 1:43 2:46 30# hanging
rd2 1:17 1:53 3:15
rd3 1:23 2:05 3:37 30# dumbell
rd4 1:21 2:16 3:21

21:01
using 21" bench for 24" box jumps

33/m/6'/210

4 Rds:
30 x lunges w/ 35# and 25# (twice each)
30 x 24" box jump
20 x Pullups w/ assist

29:46

43:15

#80 steve i think "cindy" is the girl...it's a great choice all my newblies love the first "cindy"...good luck my friend turn that infidel into a crossfit beliver

m/42/165/6'

as rx'd: 32:40

f/33/142/5'6"

sub 15 lb db
15" box
20 assisted pu

34:24

27:13

20# weighted dumbbell walking lunges
24" box jumps
20# strict pullups

No breaks on any lunge sets (lunges had full hip extension). Box jumps degenerated to box walk ups (full hip extension) after just a few jumps each round. Strict pullups (dead hang, no kip, palms away, throat touching bar each rep) done 10/4/2s the first round; 6/4/2s all the remaining rounds.

4 rounds

40# bar for lunges
24 inch box
20 deadhang pu w red assist band

24:43

did this one hungover.. Yuck! My goal was to finish it!

not rx'd

after the first round some Dbag took my pull up bar and weight belt....so i did the pull ups un weighted for the last 3 rounds

16 minutes

those lunges hurt

m/24/6'3''/206

Need help with pull-ups via a band. Weigh 245 and can do approx 10-12 strict pull-ups. What size band should I order? They come in various widths and with more width equals more assistance. PLEASE HELP thanks

I just wanted to let everyone know that out of all the work outs I have tried in the past 8 years I have never seen anything like CrossFit. I see and feel results within minuets of the work out and feel all the different muscles targeted throughout the day. As for the Air Force dropping it I can understand because if you force something like this on someone that is unwilling or to prideful to drop weight there are going to be injuries. As a Staff Sergeant in the Army I can see this when I try to incorporate it with our PT. You get the guy who swears he can dead lift 225 or squat a retarded amount and has horrible form. Just stay focused on your form and prove to the rest by your results. And lastly if you have a PT Test coming up in a week take that into consideration before you do 100ft of walking lunges, your time on your run might be affected.

28m 77" 190
had to use 35lbs for lunges but rest was as rxd

took me some time but feel awesome 34:35

M/23/190/5'10

I had to change it to:

Walking lunges with 35# plates
28" box jumps
30# weighted pull ups

Only did two rounds, was using a backpack to do the weighted pull ups, but started to feel like it was going to tear and fall off, so lost time finding a gym bag to throw the weights in.

Two rounds in 26:02

33.02

M/25/176

44:14
4 RD'S
100ft W/L
24" B/J X30
20 P/U

First 2rds 30lbs on the lunges then body weight on the last two and no weight on the pull ups. Thanks for the idea of the weight belt on the pull ups I don't know why I didn't think of that.

As rx'd except 10 pullups with 30lb db instead of 20reps.
31:23

#96 If you can do 10-12 strict, you may not even need the bands. Hope that helps, good luck:)

10 rounds of
10 hsc w/ 40# db's
10 slapping pushups
=15:59

25:36

M 27/5'9"/157

100ft Walking Lunge w 30 lb dumbells
Box Jumps 30" 30 reps
Weighted Pullups 30 lbs 20 reps

36:28

Pull ups were absolute hell.

Wod done as rxd
F52/5"7/144lbs
time 30:50 man I liked this wod!

i finished in 31:09 without weight on the pull ups and i feel like i am dying that was rough but its all worth it in the end.

m/29/5'8/160

As Rx'd

37:58

3 rounds, ~20 mins
Lunges and jumps as RXed.
Pull-ups are the bottleneck for me. I'm starting to get the kip quite right, but still can't string more than ~6.

Should I do extra pull-ups every day? Or would that be overtraining? My legs are pretty strong from years of soccer, but my pullups and dips are far behind. Thanks in advance.

This WOD destroyed me!!
As Rx'd 51:53

My performance my be starting to dip a little any suggestions?

m/21/150/5'7

as rx'd: 35:40

S/f

DAMN IT!!! I thought it was 5 rounds!! could have stopped at 4 NOOOOOOOOOOOOOOO!!!

Hahahaha oh well.

2x20 normal lunges instead of walking. otherwise as rx'd:

50:43

bw 165

subbed weight vest for 30 lbs on pull ups

19:16

Lurch # 96

I got Iron Woody bands about a year ago and they have been great. I bought a package with large, medium and small band length 41". I am now using the small band for my Pull-ups. I would suggest the you would go for the small or the mini bands if you can already do Pull-ups. You can use them for ring dips, HSPU, one legged squats and lots more.

M/47/66/135

Scaled as follows:
WL's w/20# DB
PU's unweighted

25:35

A wimp Iyam, Iyam...

Al Hillah REO Crew....

Subbed unweighted pullups and dropped the reps on the last 3 rounds to 15. Walking lunges and box jumps as rx'd.

21:40

As Rx'd

24:53

Used 20#weight vest for PUs
Walking steps lunge on rocky concrete cement is definitely a DON'T

m/41/159

Nada energy today.

1 round - 8:02

that was awesome! Legs and back feel ruined. What a great workout.

m/46/202

4 rounds as rx'd
23:12

Wow. I felt this wod whip my ass from the get go, but seeing how my times compare makes me feel better! It's good to know I'm hanging in there with the rest of you.

as rx'd: 26:28

36:44

scaled this one down a little

4 rounds for time of:
100ft walking lunge with 25lb db's
30 box jumps with 17" box (its all my gym had)
25lb weighted pull-ups, 10 reps

Time: 23:08

47 / 175

as rx'd

33:12 First CF WOD is 3 weeks.

Note to self, don't take 3 weeks off again. Ever!

Pack scaling:
3 rounds
100 ft Walking lunge, 15# backpack and carrying 10# dumbbells (35# total)
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups (wearing the 15# backpack), 10 reps

I didn't have a reasonable enough mix of dumbbells, so I loaded up a backpack with 15# of miscellaneous stuff, it worked fairly well.

13:21.69

21:32 no weights on pull ups did jump ups

as rx'd 19:20

33/m/215/6'5"

43:53 as rxd

25/M/155/5'11"

17:42
First round I did 25# lunge, 30 rep box jumps, 20 dead-hang pull-ups. Others were 20# lunge, 20 reps box jumps, 20 dead-hang pull-ups.

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/17/2009#workout_538

Walking Lunges @ 30# as rx'd
pullups @ 10# 8 x 5 reps
0# 4 x 5 reps
24" box jumps 8 x 15 reps

34:45

Did this after Diane. Nice leg burn.

Warm-up (CF Unlimited WOD):

For time:
65# Overhead Squat 21 reps
400m run
65# Overhead Squat 15 reps
400m run
65# Overhead Squat 9 reps
400m run

Time: 9:27

Then CF.com WOD:

19:45

Scaled up weighted walking lunges to 35# DBs. 33 Steps done in place, stepping forward into the lunge and then bqack up to original position.

24" Box Jumps, as Rx'ed, with a step down, alternating legs on the step down.

Scaled down weighted pull-ups to jumping pull-ups, 2 handed, very careful pulling on the left side.

Starting to get back into 2-armed WODs. Still a long way from doing everything as Rx'ed.

CFWUx3 20 PU per round.No pullups
4 rounds
100ft 30lb lunges.
Substituted 50 side straddle hops for box.Didn't have any boxes and the gym people would frown upon me jumping on the benches hehe.
10 pullups (my pullups are weak) and 10 dips.

Concluded with 50 pushups, 30 situps on one of those declining benches, and 25 back extensions.

By "PU" in my original post, I mean pushups.

Grace Rx 9:43. Not quite to intermediate level yet but it's a PR by 7 minutes.

m/160/5'9/25y

M/43/6'0"/175
33lbs for walking lunges.
subbed 18 inch box
couldn't do weighted pullups because of ankle issues
16:45

M/49/151/1-1-06

Tried to do this with Kelly Moore's weights. Failed on PU after 5! Did two rounds strict, two rounds kipped.

100 ft. Walking lunge 20# (measured)
24" box Jump 30 reps
20 PU as noted

28:07

Once again, can't keep up with Kelly! Hey, hope you'll be in Aromas!

m/30/5'10/205

only had 20" box, everything else as rx'd
25:20

KILLER WOD!!

No 57
Know you are not alone in your feelings. CF HQ needs to start taking things like that seriously.

as rxed 33:09

Pullups weak link.

#80 Recommend Cindy or something like it. I've been working on getting leadership in our organization interested in Crossfit. I've used Cindy and an explanation of the fundamentals. It is a gateway exercise.

- #52: 20 min run (to be honest, I stole this from body for life - it took 2 minutes off my run time)

Rate of perceived exertion: 1-10, 1 = laying in bed, 10 = about to die, 5 = carrying groceries up stairs.

breaking up the run into minutes:
minute 1 - RPE 5
minute 2 - RPE 5
minute 3 - RPE 6
minute 4 - RPE 7
minute 5 - RPE 8
minute 6 - RPE 9
minute 7 - RPE 6
minute 8 - RPE 7
minute 9 - RPE 8
minute 10 - RPE 9
minute 11 - RPE 6
minute 12 - RPE 7
minute 13 - RPE 8
minute 14 - RPE 9
minute 15 - RPE 6
minute 16 - RPE 7
minute 17 - RPE 8
minute 18 - RPE 9
minute 19 - RPE 10
minute 20 - RPE 5

I do it on a treadmill to force myself to be honest about pace when I'm tired on the last set. I put it at .5% incline, then start at about 6.5 mph (RPE 5), then bump it up by .5 mph for every jump in RPE. when that's easy, I make it 1% incline. When that's easy, I start at 6.6 at .5% incline. When that's easy, I do 6.6 mph at 1% incline. When that's easy, .... you'll note the trend.

You pick your start mph based on your current fitness level. This run has done great stuff for a lot of folks I've shared it with over my army career.

58/M/203 - 31:45 - subbed; 25lbs DBs, 20" Box J, 25lbs PUs

48/F/125 - 26:02 - subbed; 15lbs DBs, 10" Box J, 10lbs PUs

m/217/30

18:36

32:50 Box was 18in not 24. All else as Rx

as rx'd 29:09

Matt:
4 rounds
100' walking lunge, 15# dumbbells
20" box jump, 20 reps
10 pull-ups (rounds 1-2 strict bodyweight, rounds 3-4 28# assist)
20:01

Karen:
4 rounds
100' walking lunge (round 1, 17.5# dumbbells; rounds 2-4, 12.5# dumbbells)
20" box jump, 20 reps
10 pull-ups (64# assist)
About the same amount of time

Took a header trying to make my first box jump. Didn't realize that the lunges had taken something out of my legs and I caught my toes under the lip of the box. I tipped it over, fell forward, and slammed my shin into the metal bar running under the box platform. It then slid all the way up my shin as I fell forward. Blood started coming out of the wound and running down my shin. Not wanting to lose any more time (or dignity), I stood up, picked up the box, and started jumping again. I got some funny looks due to the blood running down my leg and splattering on the floor for the rest of my workout.

"Puppy"
3 rounds:
100 ft walking lunges no weight
20 box jumps
Pull-ups assisted on level 9 or 46 lbs- so I lifted 66% of my body weight

10:59

Box was 18", not 20" as posted above.

"Pack"
3 rounds:
100 ft walking lunges 15# dbs
20 box jumps
10 weighted pull-ups 15#

12:18

As rx'd except 15 pullups, not 20.
35:38

This WoD was a Killer

Puppies scaling:
3 rounds
100 ft Walking lunge
10 inch Box Jump, 20 reps
20 Beginner pull ups

11:21.78

m/26/178

Diane in 24:50

I know it's not a very good time but I didn't scale down and just proud to have completed all the rounds. DL were done in series of 3, 2 and mostly 1

2 rounds only - still too sore from "Diane"

subbed a bench for box jumps
everything else as rx'd:
14:35

did diane as rx'd, then this wod.

as rx'd

25:50

21:10
Did towel pull-ups(last 2 rounds unweighted)

14:04

20" Box Jumps
10 DHPU
Lunges as rx'ed.

Yeah #53. The three guys I know who do crossfit all have 300+ PT scores on the Army PFT- coincidence?Hahaha. I just started last week.

starting to think i did workout wrong after looking at times.
m/34/163

scaled:

3 rounds

100ft lunge15#(went about 50ft then turned around)
20 box step 12" (dont have higher step)
10 pull ups 15# (last round jumping pull ups with no weight, could not hold on)

9:43

m/35/5'8/153

WOD as rx'd 22:03. That first box jump after the lunges was scary, glutes didn't want to fire...

Used the 30# dbs on first set. Dropped the weights after first set. 18:14.

23:01 as rx'ed

103, 116

Thank you both for the responses. I will try a small band for those 50 pull-up series during filthy fifty and the like, until i perfect the kipping technique! Thanks

28:41

Subbed: 20# dumbbells; 20# pullups

Knee-savers: volleyball knee pads.

24:38

Subbed 30" box, 5 unweighted kipping/15 jumping pullups

CrossFit Warm Up

W.O.D. as rx'd in 24:36

as usual, the workout looked a lot easier than it actually was!

M/43/185#/5'9"
Sub'd 30x60# Front Squats for lunges.
Else as Rx'd - 36:30

21.00

subbed 20# on the lunges

18 inch box

20# on the pull-ups and only did 10 each set

19/m/165/5'11"

didn't measure out 100 feet, just did 32 walking lunges with the 30's each time. Otherwise As RX'd: 26:52

I literally couldn't stand for a few minutes afterwards, for fear of passing out and/or puking in the middle of the globo gym.

Bingo

Great to meet u also, bro. The weekend was great, and I can't wait to see everyone again n Cali...Also, Rogue was great at this event. Bill roped everyone in with as much professionalism as u could ever imagine. Great work...jb

Rx'd....kinda. Scaled up on the lunges on because I had no choice. Used a 1 pood kettlebell in each hand. This killed me right off the bat.
24" box jump (jumped whole time)
30lbs on weight belt for pullups.

Is it still rx'd if I had done stepups vs jumps?
And pullups were all kipping. Does that count? The weight would actually be pulled up and weightless for half a second so I'm not sure if that's ok? But then when we Olympic lift the whole goal is for the weight to become weightless and pull under right? Either way.

29:10 .... Disappointed. I feel like I couldve done much better. Shoot for sub 24 next time.

22:10 used 20 inch bench for jumps. Otherwise rx'd. My lower back was tight from yesterday...felt it on the jumps.

15:57 Rx'd

35:04

Yesterday
CFWU

Pack
21-15-9
185# deadlift
Bridged on Feet pushups
5:50

Today
CFQU

Pack
100ft walking lunges with two 15# dbells held over head
20 x 24" boxjumps
10 x 15# pullups
12:23

3 rounds, otherwise as rx'd.

22:30

gym closed before i could finish...

25:33 no weight on pull ups

Angie as rx'd:
=11:54 pr by :02

Not rx'd: 10# plate in each hand for lunges, 21" box jumps and smallest band pullups.
29:04
grip is smoked!

4 rounds
The only thing I could Rx was the walking lung with the 30lbs d-bells.
Only had a bench to jump on to @ 14'' for the 30 reps.
Couldn't get all the weighted PUs. So I did 30 PUs
All in 32 mins. roughly
It was great!!

WOD as rx'd
pull-ups wi 14k d/b
37.18
took sooooo long wi the pull-ups,spent most of the time tryin tae hang on tae the d/b ! had it at ma ankles,knees,between ma legs ,not advisable !had a few squeals there,plus as the d/b was slidin down ma legs ,was catchin on the hairs on ma legs,i've already got a line runnin up ma legs wi the cleans,snatch and d/l,so what's a few more !chin over bar on all pull-ups,usually only need 20 steps to make 100 ft,but wi the d/b's made it 25 to 28 ,as felt the steps were shorter wi the d/b's. after romanian d/l's,m/up's,ring dips .

22:58 as rx'd

M/38/6'2"/200

Altered workout due to knee surgery.

Power Snatch
5 Sets of 3 Reps

135/95/95/115/115
Worked on form. I need lots of improvement.

22:30
Dead hang pull ups instead of weighted
The Rest As Rx

Can someone tell roughly how many lunges is 100 ft?
Thanks.

As RX'd, except did one set of lunges with 35lb dumbells (someone got the 30's before me!).
30.31
Turn 55 tomorrow. Hope the WOD is kind

34:15
Lunges done on the basketball court, ditched one 30 pound DB and carried the other to the box jump. After that, carried the DB upstairs to do the pull-ups. Then walked with the DB all the way back down stairs and across the B court to the far side to start all over. (repeat times 4) . lost a lot of time that way. I was getting strange looks carrying that DB everywhere...

scaled up to 35 lb db's for lunges and 35 lbs for pullups

27:51

m/ 40/ 192

Hey Colin #185,
Depends on stride length of course but about 30 strides does it for me (measured off).

15:50
unweighted; sub: double under

CFWU x 2

WL's as rx'ed

Used two stairs for box jumps

Weighted vest for first 5 pullups then all the rest were bodyweight. Broken into doubles and triples.

45:25 pullups killed my time.

cfwu x2

31:11 as rx'd

great WoD

unweighted PUs, 27min22sec and my kids worked out with me (kind of:))

Ran a 5k in my hometown today.
Cramped up a few times, 21:15

All in all, fun run.
Glad I didn't have to do this.

29 m 175 5'11
as rx'ed
22:08

15# db lunges (still dying from 30# ammo can run on Friday's CFT)

unweighted pullups - 2 sets per round, as many strict non-kips as possible, then kips to failure.

25:00

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x10.

As Rx: 19:59.

Cool-down: PNF of hamstrings & shldrs; static stretch - side & ctr splits.

Held DBs at sides; full hip extension at top of jumps; strict weighted pull-ups.

Day 5 of my "taking it easy" cycles. For the first time since starting CF, my body is telling me I need a bit of a break. So I decided to take it easy on the last cycle and again on this one.

Most of the "taking it easy" part came during the box jumps. I paused after each rep, instead of popping right back up. I didn't push the lunges or PU as fast as I could, but they weren't relaxed either.

#189 Thanks DJ! I was hoping it'd be around 30-40.

M/24/160#/5'7"

Wow, that was insane.

34 Walking Lunges w/ 30# DB
24 inch Box Jumps 30 reps
30# weighted PU 20 Reps

Round 1 - Assuming my lunges were right - as Rx'd
Round 2 - 30# weighted PU x 10 all else as Rx'd
Round 3/4 - same as round 2

I didn't have a vest so I had to use the belt with chain and plates for the PU. This meant that I couldn't do kipping because of the swing factor. I would rather protect my manhood. As a result I couldn't do 20 strict weighted PU beyond the first round.

Oh, and I forgot my stopwatch (moron) so I did it in approximately 35 minutes. Not great, but this was insane. Next time will be better.

27:53 scaled up to:
4rnds:
30 lunges with 35# DB's, knee to ground for each
30" box jumps 30 reps
20 PU's w/ 35#

1)6:50 (accidentally did 30 pu's)
2)6:30/13:20 (10 PU's this rnd)
3)7:30/20:50
4)7:03/27:53

I really wish I could have found the 24" box. Oh well, I need the jumping practice.

later,
b
m/32/5'8-1/2"/177

Did 14" box jumps, and only 10 lbs for pullups. Toward the end, I had to start doing jumping pullups to get through. What a workout!!
TIME 29:29

As Rx'd with 30 lb weight vest on pull ups...

18:19

m/39/5'10"/169

C: 19:28
33 Lunges/10PU per round

22/M/6'1"/~199#

28/M/140

Scalings: 25 lb dumbells, 21 in box jump- 20 reps, 25 lb pullups- 10 reps.

20:02

1 mile run for warmup: 6:45

As rx'd except unweighted pullups
16:02

28/F/105

Scalings: 5 lb dumbells, 20 x 14 in box jump, 15 mostly strict pullups (a very slight jump to help)

21:55

cfwu x 2

15 # barbell in each hand for lunges
22" box jump
PU with 8# barbell

40:58

thanks Dan!

m/28/5'11/168

CFSB

press
55kg*5

12-9-6 @ 95#

5rds
30 GHD situps
25 hip extensions
13:24

#61 Finish it legit, F-the time and hit right....

Completed 2 rounds:
Used 5 lbs DB's instead of 30 lbs.
Used a 6" box jump
First round used 175 lbs assist PU 15 reps, and 2nd round used 190 assist with 12 reps. First time doing a CF workout and it kicked my butt!!

Completed 4 rounds
Used 25 lb dumbells
Used 18" box jump
Did Straight pull-ups no weight
24:47

Working on pull-up strength. Great workout!

Used 30lb weight vest on the pullups..still took forever
33:52

30 WL with 2-30# DB
30 BJ, 24"
30 pull ups (2 rounds asst, 2 rounds strict with slight jump)
= 28:13

My legs and arms wanted to lock up after round 2 from yesterdays 250 OHS. Very sore and tired tonight!

Erin

27/5'6/160

As Rx but with deadhang pull-ups...i HATE deadhang but my shoulder can't handle the kipping right now and weighted even worst...

21:30 not so good not so bad

FRAT rules

46/M/6'/185

TIME: 27:50

4 ROUNDS OF...

35 POUND, 100 FT WALKING LUNGES KNEE TO FLOOR
(35 POUND DUMB BELL IN EACH HAND)

24" BOX JUMPS

35 POUND WEIGHTED PULL UPS CHIN ABOVE BAR ALL DEAD HANGS.

FOR THE PULL UPS I USED A 1 POOD KB, WEIGHT BELT AND CHAIN. I ALSO SAW, AFTER I DID THIS WOD, THE WEIGHTS WERE TO BE 30 POUNDS...I DON'T KNOW WHY I HAD IT IN MY MIND IT WAS 35 POUNDS. SO I'M REALLY HAPPY WITH THE TIME AND REALLY HAPPY IT'S OVER!

LEGS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

46/182

29:53 as Rx'ed.

Mark
100' walking lunges 30 lbs dumbells
30 box jumps 24" box
20 strict pull ups (right arm acting up, bicep tendon)

Theresa
100' walking lunges 25 lbs plates
30 box jumps 20" box
20 kipping pull ups

Mark 27:16
Theresa 25:33

As rxd--23:58

28y/o, M, 238 lbs
Reminiscing of the filthy fifty burn

Okay, Geo usually posts for us, and we've been doing these a day behind, just to make sure we know how to fit it into our day.

BUT--

Been Xfitting for ~6 months, and Zoning for about 2.5, and I'm 20 lbs lighter.

Thanks to this community, and my very supportive/assistive/insistive husband.

29:30
This one was a goodie. Haven't sweat that much in a while, loved every minute of it, but hated every second! Keep bringin the pain.

28/6'8"/219

27:07

26:02

20# Dumbells for lunges
24" Box Jumps
20# Dumbell in a backpack for pullups (kipping)

m/29/6'1/194

didnt have dumbbells

4 rounds of
100 foot overhead walking lunges
30 box jumps
20 pull ups

17:10

25/m/5'11"/177
as rx'd
29:53

f/25/5'7/135

no dumbells

4 rounds of

100 feet overhead walking lunges
30 box jumps
20 pullups

24:55

m/20/5'8/160

39:35 min
30 inch box
1: pull ups 10x30lbs, 10x20lbs
2: pull ups 15x30lbs, 5x20lbs
3: pull ups 10x30lbs, 10x20lbs
4: pull ups 10x30lbs, 10x20lbs

25:11
Lunges HURT.

24:56 as Rx'd This one was awesome!

well i forgot the reps when i got to the gym, here's what I did

4 rounds of

100 feet hanging walking lunges 30lbs
20 box jumps
20 pullups at 25 lbs in backpack.

last round the pullups were only to the nose, couldn't budge any higher.

15:47

28:03

31:52

call right before last set of PU

wrote the wod down wrong: 30 pulls @30lbs. eesh. 71:38

WOD as prescribed: 22:26

4 rounds of:

100 ft walking lunge with 20 lbs. (total 40 lbs)
box jumps (20 reps)
20lb weighted pullups (10 reps)

19:44

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 37:26
Foam roll after

26M/6'6"/235lbs

as rx'd: 19:35

I am so mad I just realized that I was counting 100 lunges not feet. Wow life lesson learned.

25:52

3 rounds,
100ft walking lunge, 30lbs
16" box jump, 30 reps
pull-ups, strict (and eventually assisted) 20 reps

time: 20:48

23/m/163/5'6"

scaled
100 ft. walking lunges 20# dumbells(broken)
25 in. box jumps-20 reps(10/10)
20# weighted pull-ups 10 reps(5/5)
18:58

33/M/6'00/184

24:37

No 30# dumbbells available at CrossFitStickers.

Had to use 25# dumbbells for lunges and pull-ups.

24:02

35:07
alternate neutral pullups with pullups every 5.

30:00 w/ a 19 inch bench for the box jumps

first of all... doin this WOD on my "cheat" day was absolute hell on earth, which makes me appreciate how much nutrition really relates to exercise/performance/health & wellness overall. Im positive had this been a normal "zone/paleo" day, wouldve shaved minutes off that time. chalk wouldve helped too ,:)

as rx'd:

20:31 (no chalk)

36/m/6'3"/225

Puppy
3 rounds:
100 ft walking lunges no weight
20 box jumps
Pull-ups reduced load

19:45

measured 100ft, 25inch boxjumps

28:03

Everything but the pullups as required-- did the pullups without weight. Sucks cuz i'd have to go in and out of the house, since my pullup bar's screwed into the doorway, and the only suitable jumping place on our property is a well that may be a little more than two feet tall (don't worry; I didn't fall in haha-- has a sealed top).

subbed 40 double-unders for box jump

33:36

As rx'd 29.40, only slight sub was I didn't have a 24" box so I jumped onto 2 Mickey Thomson Drag radial stacked, they measure 22" instead of the 24". I thought they might make me faster....didn't help ...LOL.

40/m/6'1"/183

m/29/6'/165

4 rounds scaled
100ft 20lb dumbell walking lunges
30 reps 18" box jumps 30reps (approx)
20 reps 25lb weighted(backpack) pull-ups (last round jumping)

approx 30min (forgot stopwatch)

Time: 26:46. Had to modify due to inclement weather. 4 rounds of:
30 lunges with 65 lb bar
30 air squats to medball
20 chest to bar pullups -bodyweight only.

5 rounds oops
26:17

1 round pu with 15 lb the rest normal pu
24" box jumps
used 20 lb dbs for the lunges

Completed in 13:45 but scaled down to:
50FT lunges holding 35lb kettle bells
15- 24" box jumps
10- pull-up's assisted by 28lbs.

F5'7"/130lbs

29:11 had to drop last pullup weight to 22lb

4 rounds:

30 step lunges, 30lb dumbbells in each hand
30 22" box jump
20 pullups with 30lb in backpack

24:45

CFWU1
Four rounds for time of:
100' Walking lunge measured (32 paces), 27 lb dumbbells
24 inch Box Jump, 30 reps, (2 rds jump ups, 2 rounds step ups).
2 Rds 22 lbs in back pack Weighted pull-ups, 20 reps, 2 rounds strict pullups no weight 20 reps.
28:11

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Notes:
*Lunge with 25# (rounds 1+3)
*Lunge with 35# (rounds 2+4)
*Pull ups with stretch band resistance, no weight (rounds 2+4)
*Pulls ups with no weight (round 4)

Time: 32:37

Done at crossfit

Walking Lunges one 25 pound kettlebell in each hand (two total=50 pounds)
24 inch box jump 30 reps
20 pound vest 20 pull ups

28:43.

Very sore legs after this one. Walking lunges took a lot of time but kept good form with chest up. Box jumps were pretty steady, around sets of 8-11. Pull ups were mostly sets of 5 kipping pullups.

52/M/145

Scaled to 20# DB, all pull-ups C2B, no weight.

34:01

One more thing...
30 Glute Ham sit ups at end of workout just for fun.

Rx'd

23:34

F/22/5'6"/142

10 rounds for time of:
3 weighted pullups, 20lbs (25 wasn't available)
5 strict pullups
7 kipping pullups

1:14:45
Severe boner arms!!!!

m/40/5'4"/141

As RX'd (except my box was closer to 25")

34:26

30# db held above the knees, a few sets of 5 and 4, but mostly 3s and 2s. Seemed to get stronger in the later rounds. Measured 100' to be 34 lunge strides.

Round ending clock times:
1) 07:49
2) 15:57
3) 24:57
4) 34:26

17:53

box was 22" (higest i could find at gym)
25% of the box jumps turned into step ups (same amount of work)

the rest as rx'ed

m/28/165

As Rx'd: 22:12

28/m/65"/155lbs.

4 Rounds for Time of:

100ft. Walking lunge,carrying 30lb. dumbbells
24" Box jumps, 30 reps
20 Pull-ups

24:31

3 rounds

Not exactly as rxd

27:50 M/36/200/5'11"
100ft walk lunges w/ 40lb DB
30 20" box jumps
20 pull ups w/ 25lb DB

Beth F/46/160/5'2"
3 rounds 21:23
100ft walk lunges w/ 10lb DB
30 20" box jumps
20 PU (jumping)

Jude M/11/80/4'10" 11:48
Quinton M/9/65/4'7" 9:43
3 rounds
100ft walk lunges
20 20" box jumps
15 pull ups (assisted)

8kg kettlebell in each hand, box jumps as r'xd non weighted pullups

23.26

m/30
walking lunges 2x12kg 100ft
boxjump 30
pu 20 without weights
4 rounds

17:50

scaled UP - used 40# DBs on everything

21:58, as rx'd

I think my lack of maintaining an "active shoulder" while carrying the DBs during my lunges has tweaked my shoulder in a bad way... I have a radiating pain from the inside-middle of my shoulder shooting down my bicep and it's killing me! I hope it's better for tomorrow... did an ice massage and taking it easy for the rest of the night. Any other suggestions, let me know...

29:35, as rx'd

did four rounds of:

30m walking lunges, carrying 16kg kettlebell
30 boxjumps ~50cm
30 ring pull ups (only first 10, first set were weighted, 16kg)

time: 38'42

Love working out at night! Nobody around to bug you at 24 hour fitness for doing CrossFit workouts!

I whipped out the ruler for this one.

I measured 50 feet at the basketball court
(There and back for 100 feet)

and found a piece of equipment in the gym that was exactly at 24 inch jump!

The part that was the worst though was the 30 lb DB for the 30 lb weighted pull-ups. I was stupid and should of brought the 30 lb weighted vest! Shame on me! It was tough at first trying to keep that thing on my feet and pulling myself up but around the 2nd half of the workout, I was getting the hang of it and was doing like 3 pull-ups at once instead of 1 at a time. This part was the time killer for sure! Everything else was easy!

My time: 35:45.19

Next time I will bring my weighted vest for sure!

41/m/176cm/72kg

As rx'd

22:36

Weighted walking lunges were harder than I expected. Good thing it wasn't 5 rounds.

as Rx'd

12.5kg dumbbells for lunges
12.5kg plates on belt for Pull-ups

25:30

I am sick to my stomach looking at this workout. Good job to you guys who did it as Rx'd. Everytime I think i'm in great shape a WOD like this comes out and knocks me on my ass.

I would need to scale weight on pullups, that's to much.

40 ft walking lunge 55lbs db
30 24" box jumps
20 weighted pull ups 20 lbs vest

22:50

34:01
Only change, unweighted ring pull ups.

50m/5'10"/217
cfwu x 2
as rx'd: 21:06

m27/183/86kg

as rx'd

15:44mins

Porch

100 ft 20# DB
20" BJ
20# PU

15:34

MONDAY - May 18, 2009 - 6am
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps (DID NOT DO USE WEIGHT)
30 minutes

Yep, this one sucked.

21:43

I replaced 30# with 20# after my first ten pull-ups simply because I knew I would have been way too long at the bar resting between reps. However, 20# was still a freaking challenge and I have not yet killed my pull-up goat.

note to self: didn't do but may make up, midwest regional qual

30 yom, 185 lbs

22:09 as rx'd

47M, 205# 6'0"

pullups weights scaled to 30, 20, 10, 0 pounds in respective rounds, otherwise as Rx'd

8:35, 9:51, 8:36, 7:51 = 34:52 and wiped.

18 inch bench for 24 inch box
After first round did 10 PU with 20lbs then next 10 with 10lbs- couldn't get over the bar.

27:16

24/m/175

as rx'd

20:15

pullups sucked

Scaled down on PU's. All sets 10 reps, first set 30#'s and remaining 20#'s.

23:57

1st 3 rounds:
lunges w/ 20 lb db's
box jump as rx'd
body weight pull ups

last round:
same as previous except bw lunges

28 min

M/50/5'11"/173

Just got this one done this morning. I am a day behind. Proud to say, "as Rx'ed".

39:04

As rxd: 26:04

Not sure how I managed to read this wrong. I read it over a number of times to make sure I got it right and still messed it up. My brain didn't read "lunges" but interpreted farmer's walk. Big difference.

Wore pair of 5lb ankle weights throughout.
25lb dbs (+5 aw's) farmer's walk
24" step ups (still can't jump)
Just the ankle weights, so 10lb weighted pullups, kipping

20:20

Squats: 150# 20 reps no stopping

Scaled WOD to 3 rounds
30 minutes

Scaled to Brandx The Porch

4 rounds completed in 27 minutes and some change

M/27/5'10"/210

23:37
* subbed 20# weighted pullups
* only 11-12 of the pullups each round were weighted, the rest were regular bodyweight pullups

25 mins unweighted pull ups in 10's and 5 rep bouts.

37:45

subbed 2x25# plates for lunges
subbed 20" box for box jumps
30# weighted pullups as rx'd

M/29/6'/195
32:25
- 25lb plates for the lunges
- 20" box for box jumps
- 35lb kb for the pull ups

m/46/178
26:00:53 rx,d only had 35lb kbs for lunges which I'm going to feel tomorrow.

subbed reg (non-kipping) pullups for weighted.

30:25

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28:39

Kipping PU's no added weight, still got a bum elbow.

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This is my first time doing a WOD. I just did this one, but I only did 7 of the 80 pullups weighted (the rest dead-weight pullups). 23:45... but I don't know if that's allowed/considered ok to do normal pullups.
It was a pretty cool workout though... I was walking around like a zombie for a while after.

m/38/187/70"

CFWUx3, reduced PUs

WOD as Rx: 28:53
Pull-ups were with dip belt and 30# KB. No kip.

Pull-ups were the limiting factor. Box Jumps unbroken.

41/m/155
Did Diane right before this
scaled the pull-ups to no weight
23:00

Subbed 18" box jumps (all I had) and did Jumping Pull-ups.

Otherwise as Rx'd: 24:15

M/39/6'1"/250

This one hurt!!!!!!!

26:54rx

38:56 Yes, I got crushed.

___________________________________

Used 33 pound dumbells on the walking lunges.
30 pound weighted west on the pull ups.

Time: 15.00 min.

___________________________________

M/33/70/170

19:29

as rx'd except pull-ups: scaled to 15 lb. and kipping (9/11; 5/15; 3/17; 3/17)

CFWUx1
29:53
30 lbs in a backpack.

Matt: 33:10
Two 10 lb dbs for lunges

Modified
20:37

Sub'd pulls-up w/ minor kipping - still taking it easy on shoulder

Used 35lb plates for Lunges - pretty crappy - used too much push off from rear leg

Oops - time on comment #317 was

36:25

Trail run 5K

28/6'1"/210

1-5:44
2-5:17
3-4:58
4-5:30

Didn't use DB for lunges and did jump pull ups. Legs burned like crazy during lunges.

as rx'd
16:02

Day behind - Completed as rx'd. Time: 29:46.

This felt like 2 separate workouts to me - one was a serious leg-burning metcon with the lunges and box jumps. The second was an arm-wrenching struggle with the pullup bar with many, many broken sets.

I spent the most time on pullups (4-5 minutes on later rounds), but am happy I was able to complete as rx'd. I was able to get 5 on the first round, but quickly digressed to 2's and 3's. On the last round I was doing onesies with minimal rest. The kipping was helpful, but it was tough to get a rhythm while holding the dumbbell. Also, I have a bunch of nice purple bruises from when the dumbbell shifted in my feet and whacked me on the shins. Note to self - try this dumbbell foot grip next time with Death by Pullups.

as rx'd
26:55

CFWU x 3 non-std; NO pullups due to elbow

Not as Rx'd, subbed push-ups for pull-ups (not nearly the same amount of effort but looking for something to do with minimal impact on tendinitis)

Lunges and Box-jumps as Rx'd

19:06

Metcon x2= Toast
Scaled this but it still wrecked me...
15#for lunges then had to ditch/15 box jumps/10 PU with 90assit.
1:15/1:15/0:45=3:17
1:33/1:02/1:25=4:00
1:25/1:22/1:36=4:23
11:42 (158/169) Only 3 rounds... Seemed a lot longer time wise as my legs disappeared... Will try 4rds and 20# next time (with breaks)/24 jumps (8x3)/15 PU (5x3)

getting back to the main page finally.

4x
100ft walking lunges w/ 20# dbs
30- 24" box jumps
20 pull ups- unweighted kipping

15:56

m/30/6/200

Scaled and had a time limit:

3 Rounds

1st rd: as rx'd
2nd rd: half lunges unweighted/25 lb weighted dips
3rd rd: unweighted lunges and dips

22:30

46/m/69 kg
3xCFWU
Scaled WOD to 3 rounds
Walking lunges with 2x14 kg db
Box jumps (50 cm?)
PU, first round with 15 kg, 2nd and 3rd with 10 kg
time 36:41

Scaled to 3 rounds after the gym turned out to be unexpectedly crowded and need to get back to the office asap.

21 minutes
Walking lunges w/ 30lb ea hand as rx'd
Box jumps - first twenty of each were "step-up variety", last ten of each were true "jumps"
PU - 1st round 8 reps with the weight then dropped for the remaining which were done dead-hang, 2nd round 6 reps with the weight then dropped for 4 as dead-hang then ten kipping, 3rd round 4 reps with weight then dropped for 6 as dead-hang then ten kipping

Just when you think you're starting to get this stuff down, a WOD like this comes along and puts you back in your place.

m/44/175

as rx'd

23:44

18:55 as rx'd

m/30/225
sub for dead hanging pull-ups
20:15

Sunday's WOD as Rxd (much to my amazement, praise the Lord!)
39 minutes - Brutal

cfwux2
burgwux2

4 rounds (scaled to 3)
100ft walking lunge w/ 30's
24" Box jumps x 30 (20" box)
wt'd pullups x 20 (deadhang no wt)

22:27

F/36/5'2"/108

100' walking lung w/ 10#s
24" box jumps x 30
assisted pull ups x 20

19:46

i cleared my watch but i believe my time was 22:27 rxd

F/41/130

20:05

BrandX pack scale:

3 rounds
100ft walking lunges #15 dumb bells
20 box jumps
10 weighted pull ups #15

23:52. 100' @25lbx2; 20 @24"; 15@25lb

EVERY ONCE IN A WHILE ONE SUCKS BAD...

Today was that day...38 minutes or so...the last 30 reps of weighted pulls I had to drop down to 25lbs...that sucker needs a name like Satan or Whore or Crappusherinner

23/m/180
3rds w/25lbs: 23:44

First timer here.
Not sure if I did it right, but did 2 sets of lunges and then switched to kicks becuz was going to collapse on floor. 4 sets of box jumps and 4 sets of 5 assisted pull-ups.

sub 32 minutes

m/23/5'9"/162

As Rx'd

~24:37

error with timer. Added +5min min to approx.

F/22/5'6"/142

10 rounds for time of:
3 Weighted pullups (only had a 20lb)
5 strict pullups
7 kipping pullups

1:14:45

Came off bar as little as possible. Two reps shy of completing a full round without letting go! Grip needs work!

18:52

25lb. db's
no right arm assist on box jumps,
10 pinch grip assisted oac subbed for weighted pullup. tough wod

20 min

20-yard lunges
7-block box jumps
6 pullups

M/40y/68"/155# GEORGE

4 RFT
Walking Lunge, 100', 35# DB in one hand, 25# in other, switching every 25'
Box Jumps, 24", 30x
Pull Ups, 30# DB on feet, 20x

9:00 + 13:00 + 17:00 + 17:25 = 56:25

The asymmetrical lunges killed me. Oddly enough, it was easier/faster to jump up than step up. Having done the 45# weighted Pull Ups made the 30# version seem easy.

M/24/153 GregAwu

As rx'd - 34:40

M/63/198
Three rounds for time of:
100 ft Walking lunge, carrying 20 pound dumbbells
24 inch Box Jump, 30 reps
5 pound Weighted pull-ups, 20 reps
16:48

wow tough one.

as rx'ed except on pullups rds 1 and 2 unweighted and 3 and 4 subbed 120lb lat pulldown

31:46

36:56 for 3 rds w/ 25-lb pull ups before calf cramps set in...very tough wod.

34:05

3 rounds for time of:

Alternate lunges, 8kg x 50
Bench jumps x 20
pullups with 8 kg DB between feet x 10

13:57

10 kg 30 st
stepup
30 kg pu

21:44

28/m/79kg

25:28

Subbed
15 x 18 kg Weighted Pullups (equipment)

Adam - subbed normal pullups. 20 kg lunges 29:15
Lizzie - subbed step ups, jumping pullups 28:10

28:50

stacked steps were probably 20" or so (didn't bring my ruler) but PUs were with 35 lbs, so i'm calling this one even. 80 heavy PUs, forearms say ouch.

for time

pack:
15lb 100ft walking lunge
24in box jump, 20 reps
30 pull ups

18:00

As rx'd

30:46

27:57

Completed as rx'd

Lunges was by far the worst

I could only do unweighted pull ups due to logistical problems: 12kg dumbbells for lunges.

Time: 17:23

Ran 5k race day before 17:52 for 6th place

M/30/168

Wod done as rx'd.

24:01

F/27/111

15# kb
20 in box jump
red band pu

29:17

m/32/5'9"/169

as rx'd 35:15

M/48/6'/184

20:20

M/25/190/6'1"

As Rx'd except regular pullups, not weighted for the last round of PU's

Time= 37:47

Doing those BJ's right after the lunges was brutal, almost fell several times

Didn't have 24" box so used a 20" and did pullups with 25 lbs.

29:04

23/M/5'9/155

Ran out of time before having to leave for work.

As Rx'd

3+1/3 rounds, 20:00

M/19/190/6'4''

22:00

lunges with 32.5# dumbells
pullups with 20# weight (misread the rx'd weight)

Lunges: rd 1 & 2 30 lbs, rd 3 & 4 no weight
Box Jumps: 30 x 4
PU: 20 x 4 no weight

20:05

As rx'd:
4:41/ 6:03/ 5:44/ 6:34 = 23:03
I forgot my coffee this morning, definitely doggin' it.

24/m/6'7/225

Scaled PUs to 10 reps at 20#'s each.

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
20 pound Weighted pull-ups, 10 reps

23:57

26/ m/ 200/ 74"

Did first 10 pullups as rx'd, the remainder I did bodyweight only

Otherwise as rx'd: 20:10

Really tough jumping after those lunges!

Scaled WOD

4 rounds for time of:

100 ft walking lunge with 20# dumbells
30 20" Box Jumps
20 BW Pull-ups

25:44 min

M/34/202/6'0"

M/37/185/6'0"

Scaled down PU to BW otherwise as rx'd

18:32

My 2.week of Crossfit and loving it :-)

14:20

^^^ Posted time for wrong workout

M/33/80kg
19/05/09
As rx'd
26:07

as rx'd: 32:33

CFWU

25:19 (lunges done with 45 bumper plate held overhead)

M/39/5'6"/183

Scaled box jumps to 20" - 10 left step, 10 right step, 10 full jump

Scaled pull ups (chins) to 15# - broke sets 10/10, 7/7/6 as necessary.

36:35

subbed standard 'forward-back' lunges
box jumps as rx'd
pull ups first 20 used 10kg, second 15 used 12.5kg, last 2 sets used no weight

arms were destroyed!

45 mins

37:33 as rx'd

loved this WOD, it was brutal.

M/26/5'11"/158

25# DBs for lunges
10 strict / 10 kipping pullups (no weight)
~27" picnic table

28:51

I'm spent...

28:00

no weight on the pullups, otherwise as rx'd

m/35/195/6'

Started CF 3 months ago. Had to modify this workout.

3 rounds of:
100ft walking lunge (12kg KBs)
30 - 2ft box jump
20 pullups (no additional weight)

Time: 16:49

M/30/6'/219

4rds

Sub'd 35lb KBs for DBs Lunges
Sub'd 27in Table for 24" Box Jumps
Sub'd 10 strict and 10 kipping pullups no weight

31:50

Total Brutality

m/35/180/6'3"
6:00am

subbed:
20 lb db's
21" for jumps (all I had)
regular pullups (couldn't find my backpack)

22:30

17:04

4 rounds:
Lunges and box jumps as Rx'd
Subbed 30# dumbell thrusters each hand for weighted pullups.

Working through Recon Ron and avoiding 'extra' pullups.

This was a leg killer.

F/41/5'4"/142

3 rounds, right arm was toast due to tendonitis

100 ft walking lunge with 20# DB

20" box jump (10 step up, 20 jump up)

assisted pull ups 30 (1st 2 rounds, last round jumping)

20:43

I used old axle parts for my dumbbells and a backpack with a water jug for my pullups. Estimated the weights, but seemed close.

m/178cm/92kg/33y

4 rounds:
100ft walking lunge (12,5kg) - 30 koraka
30 - 20 inch chair jump
20 pullups (1st round 12,5 kg,
rest no weight)

tough. not met con so much as lots of lactic acid burn and muscle failure. as rx'd 25:54

Made this up today. As RX'd: 25:52

Underestimated this one.

x4
100ft walking lunge 40lb DB
30, 20'' box jumps
20 pull-ups

22:20
those lunges are gonna be felt in the mornin...

First crossfit WOD ever...wow! Epitome of love/hate. Pullups are challenging for most people, but eliminate the ability to breath and its just plain evil. Only mod was bodyweight pullups, finished right at 30 min.

Missed

if theres one thing i can beat josh in is soccer. thats probably his weakness lol

100ft lunge
24" bench jump x15
Pullup x10

Splits:
5:00
11:00
21:00
31:00

as rx'd

45:56

pull ups did not go very well

M/32/5'4"/142lbs
As RX'd except 2nd round used 35lb dumbbells for lunges, my brother had the 30's.
21:03
Ouch

M/53/143/5'8"

As Rxd
39:04

Another tough as nails new WOD

M/32/150lbs/5'5"

As rx'd
25:37
Kipping Pull ups with a vest on.

My back did not like this one after Diane.

@thesweatbox

25:56

1/2 the number of rounds, first 10 PUs 30 lb, remaining 15 lb: 14:35

36:16

24:21

Did regular pull ups instead of weighted pull ups.

M/31/190

17.34

@thesweatbox

as rx'd
30:14

"the babe"
4 rds. for time of
100 jump ropes
30 box steps
20 sdhp's 12#

36:04*
the babe's foot was bothering her for about five minutes as she rested!

27/m/155

16:15

Didn't use the weights, just straight up

24/m/6'1''/185
20# pull ups
21:06

slight modifications

not sure of a straight 100 ft. so did 30 steps of walking lunge.

everything else as rx'ed, though switched to 35lb bells after first rd, as the 30s were requested by someone doing incline presses. i opted to upgrade and let them have the lighter weights.

26:14

when you guys get tired, do you kip the weighted pullups? or just wait to recover for strict pulls with the weight? with weight either between ankles or on a belt.

38:36
(68,54),(27,21)

1: 30# dumbell lunge
30 box jumps
20-10# pullups
2,3: 20# lunge
30 boxes
20-10# pulls

oh yeah, 24 minutes

Pack scaling:

lunges no extra weight
jumping pullups

25:30

24:32

Subbed weighted pullups for Strict.

M/42/5-9/180

as Rx'ed

28:45

F/46/5'8/120

Completed at: 10pm (Late WOD...not at my best)

Time: 50min
(not so fast, however, I got 'er done!)

30-Walking Lunges, carying 22.5-lbs dumbbells in each hand.
30-reps, 24"Box Jumps(? Need to measure)
20-lb Weighted Kipping Pull-ups/from bottom (used my ankle weights and wraped it around my waist-much easier than having them strapped at ankles...

CFWU -pu's

56:42 with unweighted, kipping pullups

had to share box with others, but that didn't slow me down too much

4 rounds
30 lunges with weights
30 Box Jumps
15 Pulls

19:02 Very difficult

then 50 weighted sits

18:30, as written

M 22 80kg 187cm

as rx'd 38:30 .. it really did hurt near the end ^^

Lance
Four rounds for time of: 36:10
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-up for 20. no weights used
30 Burpees

Theresa
Four rounds for time of: 36:17
100 ft Walking lunge, carrying 15 pound dumbbells
24 inch Box Jump, 30 reps
red band pull-down for 20.
30 Burpees

Theresa

8:46
2 rounds
60lbs lunges
24inch box jumps, 20 reps
20 pull-ups, 20 assisted pull up

-lunges were to heavy and really gased me.

Sub'd in 20" box. Weights and reps as rx'd.

WOD: 24:58

Avg 1:30 on lunges and box jumps, 3-4 min on weighted pull ups. They killed me.

29:22

25:15

as rx'd

-The Polish Rifle (25m/5'8/165)

As Rx'd:
22:21

2 rounds in the a.m. for 28:40

The last 2 rounds in the p.m. for 27:07

M/23/66"/178

Walking lunge with 15 lbs., Jumping pull ups 2:1, 24" Box Jumps.

26:44

F/24/150

Sub'd pack: 15# DBs, 20" box jumps, 35 jumping pull-ups

21:48

As Rx'd
17:21

The weight for pull-ups were in a backpack.

Warm-up:

10 x Full Range HSPU
10 x Pistols each leg
10 x Chest to Bar Pull-ups
10 x Back extensions on bench (parallel to bench, feet wrapped)
20 Second L-Sit

WOD:

Four Rounds for Time:

100 Foot Walking Lunge with 40# DB in each hand
30 Box Jumps with 24 inch box
20 Pull-ups with 40# DB between legs

Time: 20:54

Pretty confident 18-19 minutes is possible next time.

Scaled

55 yard lunges
20 x 4' broad jumps
10 pullups (kelli jumping)

3 rounds:
16:36
14:05

M/34/6'/200#

Slight modification. First three rounds with 30# DB and 20" box jump, all pull ups no weight added. Last set of lunges did with no weight as I was running out of time and had to get back to the office. Did all 4 rounds (last set of lunges as described)in 27:12. It was pretty tough. Warmed up with 5 minute run on TM

Round 1
30x Box Jumps with 24 inch box
25x Walking Lunge with 15lbs
20x Pullups with 3 plates of assist

Rounds 2-4
30x Box Jump with 24 inch box
25x Walking Lunge with 30lbs
20x Pullups with 4 plates of assist

Total Time: 33:00 minutes

As Rx'd

16:44

Hamstrings Burning.

as rx'd
27:28

My glutes hurt so much.

38:23 had to drop 5 pounds from vest for last 25 reps of pullups

M/58/6-2/207

25 pounds on lunges
18 inches in jump
straight pullup

45:15

25 walking lunges - didn't measure 100ft
-rest of WOD as rx'd

37m

27:35 As RX'd except for 1/2 pull ups done with 30 lbs, half weight without.

28 m 199.5

26:33 mins without weights for lunge or pull ups.

29:28 as rx'd.

Hardest part was PUs. Box jumps took some time and could have been harder. Was scared of getting gassed too soon. Lunges were split in half after the first set. Definitely could have pushed a little harder on lunges and box jumps. Do better next time.

100ft walking lunge w/ 30lb dumbbells
30 - 24" box jumps
20 - Assisted pull ups

3 rounds...21:16

I can do some WOD's w/o assisted pull-ups...but 20 reps each round still requires assistance for me.

Pack Version

Sean K.: 12:21
Tommy B.: 14:11

41:32 as rx'd

13:10 only did 10 weighted pull ups all else as rx'd

25:12

we had a terrible pull-up bar. I think with a decent one I could drop 5 minutes.

23:00

I am shaking while writing this....pretty tough one! Half pull ups half chins.

m 5'8 182 36

did it in 33:58 scaled down to no weights.. try and use dumbells next time for lunges..

As rx'd:

33:32

Watered down thusly: 20# DBs for lunges, 20# DB for pull-ups, and only 10 pull-ups per set.

31 minutes.

M/41/5'11"/185

Did on Tue, 5/19, instead of rest day

Walking lunge as rx'd
18.5" box jump
20# weighted pullups

30:53

29:38

No weights on the pull ups

12 lb weights on the lunges.

Felt pretty bad. surprised that it took so long. figured you could do the box jumps and the pull ups in about 2 minutes for one round. guess the lunges take awhile

Done as prescribed. Pulls were all dead hang. Not sure how you can kip with a 30 lb dumbell between your feet. I guess,if you haad a weightvest.

49:08 sets of 3 mostly on pulls, half palms in, half out.

As RX'd, but the pull ups really slowed me down.

34:53

M/27/185

I did not have a way to measure 100 feet so I just did 30 lunges (which was probably a bit more than 100 feet).

Otherwise as Rx'd

27:40

26/m/155

17:45

didn't do weight on lunges or pullups

M/34/190/6'2"

24:20

Did 20lb p/u's since that was as much weight as my weight vest would hold.

Rx'd 16:27

sub 12.5kg db and 16in box = 29:17

M/26/170
35:00
Sub'd 25lbs for pullups after first round.

As Rx'd - 37:29

The lunges just destroyed me.

m/24/5'6"/155

21:15 (regular pull ups)

M/33/185

As Rx'd 22:30 -Nearly killed myself dont have a 30lb vest used a 20 & hung 2 plates from a strap around my neck. Thought I was a genius til I started kipping I have a lot of battle wounds to heal from now !! I probably spent 3 min moving the plates to different spots finally gave up and finished with the plates bouncing off of me like dodgeball!!! Next time I will prepare better !!Gotta love CrossFit!!!

4 rounds:
36 lunges with 25lb plates in each hand
30 bench jumps
20 pull-ups

didn't have my watch. felt like puking after. time for a beer.

34min (used 16 kettlebell last 2 rounds normal pull ups, single kettle bell overhead wl)

48/m/190

As Rx'd. 24:22

The Reverend: M/31/195

2 rounds + bronchitus + forgot the workout and did 30 pulls instead of 20 pulls each round = 21:31.

21:31.

It hurt, but it hurt good. I didn't meet pukie, but I met "mucie" (as in mucus). Gunna try to get better before I try this one again.

22.06 w/ 35# DB's

subbed 220 lbs lat pull down for pullups (weak link)

36:05

24:10, held 1 pood kb on lunges and did regular pullups

26:28

WL's 100 feet was approximated at 33 steps w/ 2 30# DB's
Box jumps were 18" x 40 reps
Weighted Pull-ups were done W/30#'s loaded into backpack w/standard kip.

once again got screwed Logistically. That is the price one pays when working out in a globo gym.

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

29:22

m/40/67"/185#

Four rounds for time of: 27:25

100 ft Walking lunge, carrying 30 pound dumbbells
20 inch Box Jump, 30 reps
kipping pull-ups, 20 reps

30 lb lunge
box jump wood ledge downtown more than 24 in?
PU 10 lb 1st round 5X 15X no weight, 2-4 rounds 3X 10lb 17X no weight all rounds PU broken up

4X

43.28
great workout..legs dead

m/39/158
22:54 as rx'd

Four rounds for time of:
100 ft Walking lunge, carrying 25 pound dumbbells
2nd step, 30 reps
20 pound Weighted pull-ups, 20/10/10/20 reps

27 minutes

Did this one this morning as r/x although did the pull ups without weight.

4 rds

30 metres walking lunge with 2x 15kg (33 lb) dumbbells
30 70cm box jumps
20 pull ups

This one owned me. Did it in 19.03 and still hurting 4 hours later

26:25

100 ft Walking lunge, carrying 25# dumbbell
25# Weighted pull-ups

Dear lord that was rouhg..all kinds of broken up! and those walking lunges w/weight!!??

34:18 hurrendous!

..no weight pullups just body wieght..next time..

SUB 25# pu

44:34

M/39/150

Scaled to 12 PU
All else as Rx'd

18:12

as rx'd:

27:00

25/M/195

as rx'd 50 mins, pull ups always kick my ass, hope some day to master them

M/37/148

@ CrossFit All In ~ 25# DB on the lunges, it's what I got.
BJ as rx'd
Pull-up's with a 35# KB

30:30

3 rds (75 % of WOD)
As rx'd
Last round of pull ups w/ no weight.
23'04"

18:10

m/36/6'4"/94kg

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps

11:58

Only did 3 rounds.

4 rds
30 steps (100ft approx) 10k DB
30 tuck jumps
10 x weigthted pullups (10k)

16:43mins

24:52

as rx'd:

24:26

Erin:
15# walking lunge, 24" box jumps, jumping p/u's

24:51

32:11

CFWU
36:00
struggled with weighted pull ups.
M/48/187#/72"

m/35/5'9/173

CFWU - 3. Reg except 12 pushups instead of PU 2nd set. Superman. No Burgener.

31:03
Didn't go all out. Little bit of room left. Good workout though. Lunges toughest part. Probably b/c legs fried from this week's WODs. Box Jumps not bad. Keep feet a little bit closer. Easier to get explosion off heels that way. Used weight belt for WPU. Get head between shoulders at bottom & lumbar curve/tight core helps.
WPU mostly 5, then 3's & 2's each round.

m/220/6'1"/28

18:12

Short on time today; only did 2 rounds.
End of round times were
08:15
17:47

21/m/5'9"/179

as rx'ed
24:06

33/F/5"2'/110

100 ft Walking lunge, carrying 20 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps - kipped no weight

21:52

23:42

unweighted pull ups

definitely not feeling it today...

Jennie: 27 F 165# 5'9"
Four rounds for time of:
35 Walking lunge, carrying 20 pound dumbbells
24 inch Box Jump, 30 reps
20 pound Weighted pull-ups, 20 reps

Time= 43:44

subbed weighted pull ups for 5kg:

25.29

26.40

15# Dumbells. 1x 20 PUs then 3x 30 toe on ground PUs. First workout after 2 week recoup.

rxd 24:28

22.m.137.65"

as rx'd
40:29(PR)

scaled lunges to 20#DBs, box jumps to 20" and weighted pu’s to 10#DB
21:18

24:30 as rx'd

as rx'd:

28 min

Did dips instead of pull ups since bicep is still on rest.
20 lb each hand dumbell lunges
Time = 16:15

weighted pu done w/26#kb. other stuff same as rx'd.

20:54

28/m/190

22:23 subbed ring PU

mobility warmup

25lb dbs
20 jumps to 16" box (all that was avail)
20 pounds on a belt

17:30

This WOD is bad. It hurts an insane amount.
Used a 35# plate for pull-ups.
23:14

only 2 rounds = 15.41

43 yom 206 lbs.

wu: 1 mile jog

no weight on lunges
25 box jumps x 4
jumping pull-ups

34:10

34 yom 206 lbs.

20 lb dumbells
24 inch box
15 lb dumbell between feet

37:23

Scaled weight for lunges to 25lb and PUs to 20lbs

19:34

35lb dumbells
15lb wted pullups

13:55

3 rounds-
100ft walking lunge-15# dumbbells
20" box jump-20 reps
Negative pullups-20 reps

19:52

m/30/6'1/210

4 rounds:
100ft walking lunge 25lbs (30's being used)
24in box jump - 30 reps
pull ups - 20 reps (no weight)
22:07

18:20 as Rx'ed

pullups with 30 lb vest kipping

m/180/27/5'9"

1 round of:
20 steps walking lunge with 25lbs dumbbells
30 stair jumps
9 kipping pull-ups
(shoulder hurt so stopped)

6:05

6/3/09 @ Camp Randall Shell
as rx'd: 26:50

As Rx'ed except with body weight PU's.

Approx. 38 minutes.

M/26/6"/175

as rx'd except with 35lb weighted Pu's. The legs were on fire after each round of the box jumps. The first round of Pu's were 14-3-3. second round was more like 8 and the rest doubles, similar in the 3rd round and the 4th round was 6 and singles. rest between Pu's was long enough to dry hands and the bar.

19:48

3 rounds only

35:11

35:01

@ 090715
10 kg 30 st
stepup
20 st 30 kg

21:07

Felt dizzy even before starting!!

I scaled it to:

100ft - 20#
30 Bench jumps
20 Kippers

I did it pretty quick even though my chest was burning after. Probably need to try it as Rx next time.

9.30

Did 220 on cable pull up instead.
Had to stop on rep 13 of 3 round on box jumps. Felt strain on ham/buttocks
Continued pull ups though.

did it didnt record time

Dear Crossfit Family,
I'm hoping someone will help. I love crossfit, but since coming back from a torn labrum (and thus losing a lot of strength) I can't do 20 pull-ups for more than 1 set at a time. Will someone please suggest what I can do if I'm unable to do 4 sets of 20 pull-ups? Or, do I just go until I can't, rest, and then continue?

Thanks so much.
God bless,
Reid

m/35/176
23 minutes
last three sets did jumping pullups with 35lb weights

6'0" 218lbs

Did the exercise as prescribed - man it was tough. 44 min

5'6" 31/175lbs
29 min. did burpees instead of pullups, as the day before i did fran, so back wasnt ready for another crazzzy workout.
hams were killing me through the lunges, had to push through to get through this one. definetly a gooder though.

18:51

32:23 rx
5'10" 167lbs 26yo

M/46/160

Brand X - Pack:

3 Rounds for time:
-100 ft Walking lunges, 15lb dumbells
-20" Box hops, 20 Reps
-15lb Weighted Pullups, 10 Reps

11:53

walking lunges 20 lbs

kipping pull-ups free

33:30

as rx'd
25 pounds lunges and pull-ups
24:10