The RRG donation tab has been corrected! You can donate as little as $25. Who can’t do that?
Have a garage sale, cash in the beer cans! Let’s get this grassroots effort going and get this DONE!
Monday is the last day to fund this.

http://www.crossfitrrg.com/ (wfs)

looks good...not!

Need good subs for hang clean and ring dips...(don't have rings, nor a dip bar)

FRAT - I have our shirts on my to-do list :) I like Bingo's idea of what they should say.(Big hugs&bad English for all) I will let you know what i get together asap!
Brutal looking wod - I can't wait! Crossing fingers it will be a day my box follows the main site!

That's a fantastic pic!

Cleans! I'm stoked... I need to work on moving weight.

hey if there aren't any rings available then how many regular dips should we do?

bwahahaha

nooo.

How do you decipher when to do hang-squat cleans and just a hang clean?

Just completed Cindy 21 rounds. Down on PR by 3 rounds. legs still a little bit ginger but did the squats unbroken. butterfly pullup is coming slowly. i can get 1 in a row now.

might wait a little while before doing this one.

Cookie - put me down for a shirt and I will buy you beers when i finally get over there.

#6

Do 3 regular parallel bar dips for every ring dip prescribed.

oh painful, I think I will enjoy this one

no ring dips...then 24 regular...i think

Icing my shoulder. I'll be ready for this in the morning. Love new combos.

My hands are torn and my back is so sore. This is going to be brutal!

I love CrossFit

my chesticals hurt. Thanks Coach

I always get mixed up on these cleans. Since it just says "hang clean", does it imply hang squat clean or hang power clean?

Playoff Beard Party Bus Challenge WOD #3 rules:

Women's Rx'ed weight is 75#.

You must complete the whole WOD with the same weights and scaling.

1 round Rx'ed trumps infinite rounds scaled. Rx'ed trumps anything scaled. 2 exercises Rx'ed beats 1 exercise Rx'ed, no matter which exercise and to what extent scaled.

Scale-up trumps Rx'ed, but it must all be done as written:

Women: 95# Hang Cleans and GHD Sit-ups
Men: 135# Hang Cleans and GHD Sit-ups
--------------
Back Squats WOD: Eric Gohl and Carlox, you're pulling a jakers on me and getting results in at the last moment! Come on, give the results!
--------------
"How do you decipher when to do hang-squat cleans and just a hang clean?"

Comment #9 - Posted by: Jordan...27/175 @ Holloman AFB at June 10, 2009 7:47 PM

Hang cleans are hang squat cleans. :)

Different but good in a bad way

I know I'm just a teenager and I was wishing for a real intense workout but this?!?! I should really watch what I wish for.

Herm so if I do 1 rd scaled up it trumps 15 rds rx'd?

Wow...thursday night will be something. Hmmm, better get the ice buckets out now and start icing the legs and shoulders for tomorrow!

Wow............um ok. This should be interesting!!!

can't do this one, doing fran tomorrow as demo wod at GFCM. i'm having a "i'm the worst mother in the world" kind of night and don't even care about this dopey drinking game right now. sigh. i need a tuck in and some zzzzzs and i'll be better in the morn i guess.

yeah, thats it, sleep.
"What is true by lamplight is not always true by sunlight" -Joseph Joubert

What kind of sit ups?

The Gorge is the best place in the world for concerts. Period.

Love sailing the Gorge!! Windsurfing mecca.

"Herm so if I do 1 rd scaled up it trumps 15 rds rx'd?"

Comment #21 - Posted by: Jim D. 48 yom 165# 5'11" at June 10, 2009 8:25 PM

YES! But if you did 1 round I would make fun of you :)

Pony, hang in there. We love you.

Who here has not donated money to the RRG and why? What's the hold up?

If you have any questions....ask.

If you don't have any questions...where's the money? Crossfit is in jeopardy and you have the power to save it.

321......GO!

Pony, part of being a parent is recognizing you aren't the worst one in the world. The fact that you care speaks volumes!

used 2 * 37.5lb dumbells
subbed pushups for ring dips after 2nd round - what kind of freaks can do that many RD's?!
Otherwise 8 rounds.

Pony- aren't teenage girls a kick? This single-mom gig can be harder than the worst wod. Tomorrow is a new day :) <3 you mama!

Oh Dog Mountain is one of the most amazing hikes in the Gorge. I miss it there so much. It can be a ball-buster of a climb!

Can't the cleans be split instead of squatted? I'm probably going to split both ways and squat too just for giggles

Hey Pony,

Did you discipline her with a hot soldering iron?

I mean that will get you on the short list of worst parents in the world but certainly doesn't guarantee you victory in the category.

Just thought I'd try to put it in perspective.

So, I enlarged that picture...and let me tell you it is breathtaking...and I don't use the word breathtaking (not my style).

Anyway, let me just continue my hit and miss tradition of chiming in on the "comments" only when I think a workout is going to be killer. Yeah, this one will definitely hurt. I'll probably skip the sit-ups and do abs separate. Therefore, after going back and forth with hpc and dips I expect to not have any shoulders remaining on my body. They will have fallen off.

out.

Playoff Beard Party Bus Challenge

Wednesday 6/10: Back Squats

1 Pony - 205 (PR!)
2 jakers - 300 (PR!) x 2/3 = 200
3 Herm - 286 x 2/3 = 191
4 Jim D. - 265 x 2/3 = 177
5 Playoff Beard - 220 x 2/3 = 147
Eric G - out of town - owes 1 beer each who did the WOD
Carlox - late - owes 1 beer to each as well :)

Congrats on the win, Pony!

Dang.

I don't have rings and I'll be on the road for work all day.

Herm, go ahead and mark me down as DQ on this one :-(

Go Frat, get some!

Pony you are a GREAT mother and if sometimes you make a mistake or act a little bit hard...is just because we love our kids...we can make mistakes too...

The FRAT...WE love you Pony good luck with "Fran" focus and don't rush at the thrusters =)

Hey FRAT BIG hugs and bad english for all!!!!

Hey!

New to crossfit.. first time posting.. wondering should I be looking to do more on certain days than just the WOD? or is just doing the WOD enough? Sometimes they just seem to go by so quick. After tomorrows, I doubt I will want to move anyway.

Well played Pony. Goat warned me that I needed 300+ to win.

I predict 4 rounds b/c of the ring dips. That will make a long day at the office.

That said I might win by default b/c everyone else will DQ. Trust me if that is what it takes to win I will still do my victory dance.

My wife begs one of you to spare her the agony of witnessing the jakers' victory dance.

#40 you can do more the the WOD if you want,just dont over do it.i love olympic lifting so i do the WOD`s plus i snatch heavy one day a week.a lot of people do way more then that.

Great Video Tuck and crew... I am crushing this wod, I love the cleans and ring dips....

Thanks #42!
I guess I'll just play it day to day see how I'm feeling and what I feel I need work on.

Pony - i thought i held the title for worst parent. dont stress - a new day is coming. chin up

Awesome - is this a new WOD? So timely for a guy who got a giant goose egg on the shin at lacrosse tonight and can't imagine running or jumping. As a brand-new one... 3 rounds is respectable, right? LOL

is their added purpose for doing these workouts in the order that the main site posts them?

Frat:
sorry about my late post i now i owe beers (cervezas)
hard wod today
bad english and late nigth wods for all!!!

@Katie Schmitz (#3):
Do you know what a hang clean even is? You need a barbell and weights, or a pair of dumbbells.

As for the ring dips, I guess you could sub dips between the backs of two chairs, or maybe bench dips (between the fronts of two chairs) or lastly good ol' pushups.

Comment 9, Jordan, there is a movement in CF, which I hope becomes "official" towards replacing directions such as "hang clean" with "knee to shoulder anyway anyhow" or something like that. While you can move more weight with a squat clean, if the goal is to move the weight as fast as you can, a power clean, or better yet a muscle clean would be the way to go.

spent today working on muscle-ups and ghds. really gonna feel this one tomorrow.

Hey ok I'm dumb. So clean jump then squat t the end or just clean jump

Wow - Looks like fun. Still sore because I am still ramping up. Those squats hurt today, but the MTB ride hurt even better at lunch!

Tomorrow WOD before work and rock climbing after. Love living in paradise.

I Can't wait for the games! I am there. Who else is going? Pony, s'more, Herm, Rookie?? Whoever??

Live fun - Play hard.

Ian Wheelis:

As you know, you destroy me in the upper body category on everything but muscle-ups and snatches. In the interest of keeping things competitive, I insist that you do full hang SQUAT cleans instead of showing off your stunning upper body strength with 15 lightning-fast POWER cleans...

That is all.

whats a good sub for hang cleans??

7 rounds as rx'd. HARD

That picture illustrates where the term "Gorgeous" comes from!

This looks like an extremely fun new WOD. I can't wait!

Work hard. Play Harder!

wow, i havent seen anyone explain the wod yet, guess ill have a go.

for everyone wondering what exactly they need to do when it says "Hang clean," its the hang squat clean that you'll be doing tomorrow. when a clean is prescribed, its always the squat version (think olympic). if the clean is to be done by receiving the bar near the rack position, it will be denoted as a (hang) power clean.

Hey FRAT,

I got a 315 PR back squat and I weigh right now... 180. How's that?

I'm not in the challenge but I did wanted to let you guys know... BIG HUGS!

Got my first muscle up yesterday! Then, somehow managed to do 21 reps that day during "Nasty Girls". Thanks coach for this program. This was a huge milestone for me.

corey - unfortunately not this year. definitely in for next year. Oz is just a long way away. would love to be sipping beers with the FRAT watching some amazing times but alas not to be

Ok - some confusion already

With one or two notable exceptions, when a clean is specified you should assume that the squat clean is prescribed. So today the task is hang squat cleans - ie the lift commences with you standing tall and the bar "hang"ing from your arms resting at the top of the thigh. Further info can be found in vid form on the Exercise and Demo page

Of course, if you do not have a decent front squat yet then catching a barbell in a ballistic front squat wouldn't be real smart. In this case, go with hang power cleans

Ring dips - if you don't have access to rings but are capable of ring dips then the sub is three bar dips for every ring dip. I think that many of these equipment subs are a "gentle" nudge from coach to get the gear.

If you have just started, never been on rings then I would suggest a 1 to 1 sub of bar dips for ring dips.

Sit ups - shoulder blades touching the floor at the bottom to torso vertical at the top. What you do with your hands or whether you anchor your feet is up to you - just make a note of it for later reference and comparison

For further scaling suggestions, hit up BrandX for their daily scaled WOD

Cheers, kempie

30 you male 175lb
15 rounds 7 hang cleans

m/43/185

6 rounds + 5 hang cleans

Hey there fellow crossfitters! And PROPS TO THE FRAT!!! hehehehe!!!

This one is just to hard to describe, I remember when I was hiking in Denmark, I had to climb one of the highest mountains I have ever seen and I wasn't half as nervous as I am for this workout!

Well i'll have to choose to do either this one or the squat routine from yesterday. He who has the choice has also got the pain!

See you later fellow fratters!!!

Menco

Scaled to BrandX Pack - AMRAP in 15 mins, 65#, bar dips.

Completed 4 rounds, 15 and 6.

F/33/62kg

M/34/6'/175#

Modified a bit from RX'ed
95# Hang Cleans
36 dips (no rings, so substituted 3:1 per FAQ's)
21 situps

2 rounds + 15, 36, and 10

If it says 'clean' (without 'power', 'muscle' or 'any') then it is a 'squat clean'. This will hurt.

RRG: I have not contributed, as I live in South Africa and have not been able (financially) to attend a cert - yet.
For the record, I would have contributed/signedup a long time ago ;)

I donated to the CrossFit RRG. I live in Switzerland, a world away, and can see the value in it.

Why can't you?

Donate/participate now.

m/41/5'6"/145

subbed 95#
7rnds

M/34/6'/175

Modified:
95# Hang Cleans
36 dips (no rings, subbed 3:1)
21 situps

3 Rounds + 12 Cleans

5 rounds 5 cleans

95# HPCs (aka knees-to-shoulders-any-way-you-can)
bar-dips (failed to sub)

10 Rounds + 15 HPCs

Remembering how I got so addicted to physical exertion and then especially CF: the euphoric feeling that comes from spending all I had- my whole neuro-muscular system on auto-pilot only, ready to fail me; the inability to stir my post-workout, recovery chocolate milk; typing my post here with a pencil eraser- one letter at a time, holding pencil with lips (jaw won't clinch pencil); knowing I will worry if I have enough juice, come shower time, to lift leg over tub-wall; and now, the let down that I thought I was going to be competitive in my posting only to find that there will be chics or teenagers out there doing the 3:1 sub for dips, and many will do the squat cleans (I may have had more rounds, but they will effect a more complete range of motion); either way, I got outta' bed on a morning I didn't want to and didn't have to and hit it, killed it and damn if I don't feel like ripping into my day now!!

Have a great day everyone- be safe, be grateful and be good.

no excuses. no regrets.

figured other crossfitters would appreciate this...i was at the gym the other day doing Cindy at my gym. i just joined a new one a week or so ago so everyone was watching me workout b/c no one at regular gyms works that hard. when i got done with Cindy (i PR'd at 24 1/3 rounds btw!) one of the guys there came up and asked me what i was training so hard for b/c i had to be training for some kind of competition since i was working so hard. when i told him i was training for life the look on his face was priceless. i could just see him thinkin "why would someone work so hard everyday when they arent training for some kind of competition?". just figured i'd pass that along and say everyone keep up the good work. 3 2 1 GO!

"Herm, go ahead and mark me down as DQ"

Comment #38 - Posted by: Playoff Beard

Absolutely NOT Jer, you still have the scaling option! I'll give you until 9 PM to figure something out. How about replacing the Cleans with an odd-shaped object floor-to-shoulder movement (like the end of a hotel bed), and replace the dips with dips off of the end of the table:

AMRAP in 20 minutes of:
Foot of the hotel bed, floor-to-shoulder, 15 reps
12 table dips
21 Sit-ups

"Frat:sorry about my late post i now i owe beers (cervezas)"

Comment #48 - Posted by: Carlox

Carlox, this is almost the only way we have to beat you in these WODs! You should be resting more, to "taper" for the Games. :)

M/41/5'11"/185

105# Hang cleans
Ring dips
unanchored situps

4 rnds + 6 hang cleans

Power Cleans
9 rds + 15 + 7

Carlox, by the way...even if you got your Back Squat number in on time, Pony would have STILL won the WOD!

-----ATTENTION FRATTERS: THIS IS AN ANNOUNCEMENT----

I enjoyed this one a lot! Even though it was tough as hell but as we FRATTERS say: DO NO FEAR, COPE WITH THE FEAR AND BEAT IT!!

I did 3 rounds and felt fricking fine afterwards. PROPS TO THE FRAT!!

Enjoy this one fellow FRATTERS.

Thanks for a good story Menco, you really are an inspiration to all of us.

uno dos tres lets go FRAT

Bryan

Hang cleans as rx'd
Bench body weight dips x 24
sit ups as rx'd

5rds + 15 hang cleans

as rx'd

8 rds + 5 Hang Cleans.

then 5 min of front leaning rest static hold on rings

This is going to HURT!! LOVE IT

36/5'9"/214/M
as Rx 5 rounds,

harder than it looks, and not feeling it today.

3 rounds:
15x 115 lbs hang power clean
12x regular dips (1:1)
21 situps

+5x 115 lbs hang power clean

M/26/6'1/175

WOD: subbed regular dips for ring dips

5 Rounds

Grip was limiting factor on Hang Cleans. Def. need to get my rings set up soon.

44/6'1"/188

did the 5 rounds of 21 thrusters and 21 double unders yesterday as rx'd: 8:49.

14 rounds complete

5 rounds +15 +12 +2

as rx'd w/ Hang Squat Cleans

Great WOD. I wanted 6 rounds bad but I just didn't have it today. I on rep 8 of the last round of Hang SQUAT Cleans I totally lost in in the bottom and crashed to the ground. Got up, and powered through the last eight. Next time more rounds.

subbed as per brand x scaling

12 95lb hang squat cleans
9 ring dips
21 abmat situps

5 rds + 12 HSQ

That's it. Need rest for my poor poor legs.

28/6'8"/218

7 rounds HPC

Hang Clean - 45lb - 15 reps
Bench Dip - 12 reps
Situps - 21 reps

3 rounds plus 23 reps

Female
37
5'
121 lbs
Embarrassed

as rx
7 rounds
+15hc+12RD+18SU

5 rounds - sub'd 36 dips for 12 ring dips.

37/M/210/6'3.5"

I'd like to be the first to call bs on the people claiming to have done 14 and 15 rounds.

Video or work.

Just to be clear. The guy claiming to do 15 rounds is saying he did 225 hang cleans (at 115), 180 dips, and 315 situps for a total of 720 reps in 1,200 seconds. You'd have to average a rep every 1.67 seconds over the course of 20 minutes. And that doesn't count moving from station to station.

m/29/6'1/193

as rx'd

8 rounds + 5 cleans

25/m/5'11"/177
as rx'd
6rds+15cleans+4ring dips
finished 7 at 21:26
My ring dips are so slow. Just another thing on my huge list of things to work on.

6 rounds, as prescribed.

For the record, 115 lbs. didn't seem like that much when I looked at this last night. Lesson learned and feeling great this morning.

M/33/5'10"/210

M 68"/165/40

5 sit-ups shy of 5 rounds.

4 rounds with 36 dips. Did more hang clean jerks, cuz weight was too heavy. :(

bonus: Did go back and do hang power cleans 3 rounds of 15 at 75# to work on form.

Got to see "Every Second Counts" last night and loved it! However, just wondering if anyone knows why none of the CF women athletes were involved in the movie??? There are some outstanding women athletes that compete, and I would have loved to have seen there stories as well!!

Wish I could go to the games to meet you FRAT fellows and ladies. Maybe in the future I can come and join the competition. I could have won the squat with 335(almost got 355) and would have placed well with Mary. I will probably suck with todays though. Good luck to the FRAT. Hit it hard.

M/6'/178/29

5 rounds (+ 1 round after time ran out - kept having to reset the weights on the bar and lost a lot of time and momentum. Need some clamps.)

Subs:
105#s on cleans, bar dips

M/27/180/72"

So this is how CF works the forearms (mine are swollen). Don't have rings yet so did regular dips.

4 Rnds with 45 sec to spare. Attempted a pull-up and fingers slipped off the bar.

I saw this right after it was posted last night; my back and legs told me you were just kidding, so I went to bed expecting the real WOD to be up this morning. No such luck. Alright, I'll do it. But only because tomorrow is rest day.

My front squat is not good, so I'm wondering how to tackle this.
- scale the weight down a bit and do the full rom; or
- do hang power cleans w/ rx'd weight?

Considering this is AMRAP/20 min, I'm leaning toward hang power cleans, but if I don't work on catching weight in the front squat it will never get better. Thoughts?

bw 165

9 rounds

lost count and fair amount of skin on this one....

5 rounds +15 HSC, 4 ring dips
Anchored sit ups

I saw "Every second counts" the other day and have watched it a total of 3 times now. Great movie.
Im really trying to make it for at least a day wehn im back stateside for R&R.

m/29/5'11/170

hang squat cleans and GHD situps

4 rds +15 squat cleans

34/m/5'10"/187lbs (today)

5 rounds as Rx'd + 6 Cleans.
Ouch!

Daniel Krull- dude, why are you NOT going to the Games? I am glad you weren't in yesterdays WOD :)

Your name is too long. Can I call you Dan? Krull? What about Franiel? LOL That's it. Franiel. Big Hugs bro... and maybe a smooch if you make it out to Aromas LOL

Holy Frat this one is hard. Hey, speaking of the Holy Frat I want in on some of these competitions y'all are having fun with! Since I quit Face-crack I can't keep up with what Pony Herm S'more Eric Grohl and all you other Holy Frat heads are up to. And t-shirts? Cookie I want one of those.
Like I said, this one is hard.
85# Hang cleans (full squat of course:))
ring dips with a touch of the toes just to get a small bit o' help out of the bottom
GHD sit ups
5 rounds +3 cleans
I am taking this entire next cycle off. Numbers are low, energy is down, and cannot muster up a good heart rate. See you back here on Tuesday. Give it your best.

Subbed 24 push ups for dips, still only got 3 rounds. Yay! But still not got the knack for the cleans. Anything I can do to improve on the technique?

Subs

15 95# Hang Cleans
10 Ring Dips
10 GHD Sit ups

7 Rounds + 8 Hang Cleans 20:00 MIn

Very tired today, worked out twice yesterday, did squats in the AM and ran the NYC JP Morgan Corp Challenge in the PM. 3.5 mi in 32 Min.

COACH and LAUREN-
Can you please consider posting something about the mirandizing stuff going over seas? I really want to hear from our Soldiers what they think, and how they are preparing themselves for the consequences (which could, God forbid, be devastating.) This forum is the only place I get to read opinions and thoughts from our military, and this miranda stuff will pack a wollop that concerns me for their already tenuous safety. Thanks.

You guys are freaking monsters. I only completed 4 rounds in 20 min. But the 36 dips did take up some time. I did an extra round to make up the time I walked across the gym to get to the dip bar.

5 rounds + 5 dips(I should be doing better than this, combination of needing to work more on squat hang cleans and 24 rounds of Cindy)....... that was "fun," and by "fun" I mean brutally horrible.

28/M/140

Scaled to 10 min and 12 cleans, 9 ring dips, 21 sit ups to fit in with the CFSB protocol that I'm on.

3 rounds + 2 cleans.

Good workout, looking forward to doing it as rx'd next time.

used 125lb for hang cleans, abmat unanchored for sit-up's

11rds+3hc's

Rx'd on everything WOOHOO!!

3 rounds+15+10
Ring dips ate the clock could only do 2-3 at a time.
Not many rounds but I'll take it!

29 m 173 5'11
6 rounds on the nose with full hang squat cleans
I am usually a laid back person. I rarely get into any heated discussions on here, but I take exception to anyone who believes that power cleans are in anyway a close substitute for hang cleans passing through the full squat. I underretand people have certain circumstances that prevent them squatting possibly.
Don't kid yourself, for a rep range of 15, powercleans are much much easier. Props to all who hit this wod as rx'ed.

M/43/185/5'9"
As Rx'd
Full Squat Hang Cleans
Ring Dips
Anchored sit-ups
4 Rds + 5 HCleans

Comment 122 I couldn't agree more full squats are harder I loved every minute of those hang cleans with full squats!

rx'd
6 rnds
full hang squat cleans - very hard.

33/M/6'00/185

5 Rounds + 10 HC

65 lbs. hang cleans X 15 reps
12 bar dips
21 sit-ups

7 rounds.

Put more weight on the hang cleans

Rocco -

sub 24 reg dips for ring dips....
10 rnds....

Mike -
Same....
9 rnds.....

Hey, C'mon Idaho Affiliates. Let's get on it! Join the RRG we are all in this together. Let's show the Love, Appreciation and Support for the greater community that keeps us going.
Legend CrossFit
McCall, Idaho

WOD - 3 (+ 15 + 1)(4 rounds completed 21:28) Please may I have a rest day.

4 Rounds as Px'd +5 HC

Thought I'd have to drop weight but pushed through. On the way back to my room my section leader asked, "What's the deal with all these GD rings I keep seeing!?"

. . . I guess there may be a few more Crossfitters than I though on TQ.

M/35/185

As Rx'd

3 rounds with 3:12 left---couldn't move my fingers or hands--this was tough

For those dudes with 14 or 15 rounds, i'll catch up with you guys later, going to go run a 5K in 4 minutes flat........

4 Rounds, subbed 2.5 bar dips, subbed 80 lbs on cleans (just getting the "hang" of these). Cleans felt good on squats; my big problem was maintaining the hook grip w/o setting the bar down on the floor. These took a long, long time. When you guys do them do you maintain normal grip or use hook grip?

M/33/180

Not as RX'd...OD

125# HPC x 15
BB Dips x 15
Sit-ups x 25
ARAP in 20

4 rnds + 10 HPC's

subbed bar dips 2:1

Everything else rx'd

5 Rounds + 8 cleans

Used the "Get it from hang to shoulders any way possible" method. Partial squat.

6 rounds as Rx'd
No warm up
Garage, AM

How does a person complete 11 rds+3hc's in this-that's less than 2mins per round with absolutely no rest between rounds and they went 10 pounds heavier than Rx'd???????? This is impossible-I'm probably in the best shape of my life and can do some spectacular weights and rounds for my size and age and can't even remotely compare to this

Any thoughts, I see alot of other people feel these posters are full of horse sh#t

If your going to post put real numbers, and remember these are hanging SQUAT cleans not power cleans.....big difference

I thought we are one community.

Why are splinter groups forming on this website?

Anyway - Rx'd - 6 rounds + 9 HC

46yom/150#

6

C: 5 + 15 + 7

Ring dips slowed me down, got the kip going though. Hook grip was good.

15 hang cleans 85#
24 bench dips
21 sit ups.
3 rounds. Yeah I know.=( but its a working progress so it will get better.

#142

Amen!

-80# Hang Clean (Prescribed women wt), 15 reps
-6 Ring Dips (My ring dips still weak, so I cut it in half to keep the intensity up)
-20 sit-ups

7 rounds total

RD1: Unbroken Hang Cleans
RD2: 8-7
RD3: 6-5-4
RD4: 8-4-3
RD5: 6-5-4
RD6: 8-4-3
RD7: 8-5-2

5 rounds plus HC, Dips and 3 sit ups.
Scaled to 95lbs. Did power cleans (didn't know was supposed to be squat cleans.
Grip strength was an issue.

20:02 is how long my music playlist goes for, and i have to run across the gym for dips & situps

95#
1:1 bar dips (should have tried 2:1)
21 situps

3 rounds + 5 cleans

M/38/5'8''/164

Rx'd 6 rounds and 10 HC.

...I agree with you Seans. (comment #137)

Almost as rx'd - I did Ab Mat sit ups. No GHD and too many people to set up a sub at my globo. At least I was able to set up my rings.

4 rounds + 5 hang cleans

OK, oly lifting is not my strong point. Had to break those up in sets of 5 after the first round. No problem with the ring dips or sit ups. All gymnastic movements are defiantly my strong area.

6 rounds

33 yom 215 bwt

speed ladder for warm up

wod as rx'd
6 rds plus 15 hang squat cleans

125-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

5 Rounds + 15 Hang cleans

M/39/145

As rx'd 6 rounds full squat cleans...No one does 14/15 rouds of this, period....if so tape it...

m/39/158
7 complete rounds + pwr clns/ring dips/10 situps

I donated to the CrossFit RRG. I live in Switzerland, a world away, and can see the value in it.
Why can't you?
Donate/participate now.
Comment #70 - Posted by: Euan at June 11, 2009 4:10 AM

Where are you from? I lived in Switzerland for a few year in the late 90s in Morat (Murten) & Marly, Fribourg. Memories include Montreux & Fribourg Jazz Fests, wine festivals across Lake Neuchatel (oh man can you guys drink) raclette, National Day, hiking Jungfrau trio when 6 months pregnant and giving birth to my daughter at Hopital Daler. The French (Suisse Romande) I learned there apparently has a bizarre twang to it and always makes people laugh. I say huitante not quatre-vingt LOL If you speak Schweizerdeutsch then you know what I mean too.

Raise a glass of kirsch. Hop Suisse!

Oh and movenpick… best ice cream EVER :)

#53 Corey - I will be there w my honey Herm :) #121 Momof3 - AWESOMENESS!!! you rock hard!! FRAT shirts - once i get a plan/price together i will be open for orders!!

M/15/140/5'11''

15 hang cleans 95#
24 bench dips with 15# dumbell in my lap
21 sit ups

5 rounds and 6 hang cleans

6 rounds as rx'd
19:52
rd1 1:22 (12/3),:22/:36 (2:20)
rd2 2:03 (6/5/4) :23/:45 (3:12)
rd3 2:52 (6/5/4) :21/:42 (3:58)
rd4 2:44 (6/5/4) :23/:42 (3:50)
rd5 2:27 (6/5/4) :34/:42 (3:44)
rd6 1:47 (8/7) :24/:34 (2:45)

Last 2 rds ring dips (9/3), situps anchored abmat

7 rds + 15 HPCs + 12 Ring Dips

Thanks Cookie!!

age 19 bw 170
7 rounds + 6 cleans
this one just kicked my ass

age 19 bw 170
oops forgot to mention i did unanchored abmat situps

#142 #143 bt still you read our posts hahahaha!!! And that is funny...don't have a bad blood because the FRAT just train hard post your awesome times easy ah??

Modified to:

AMRAP 20'
20kg (44#) Hang Cleans
12 Ring Dips with assist from toes to bench behind the rings
21 GHD Sit-ups

4 rounds + 8 Hang Cleans

Only 1 component counts as Rx'ed (Sit-ups) for the Playoff Beard Party Bus Challenge. You guys are gonna destroy me today!

M/16/5'11"/168

4 rds + 12 hang cleans, as rx'ed.

M/50/5'11"/173

5 rds + 2 hang cleans, with 95#.

F/50/5'6"/135

4 rds + 10 hang cleans with 65#.

m/41/160

4 rounds

Sub 95# on the cleans.

This was tough but really helped me work on my hang cleans which have sucked till now.

6 rounds plus 8 HPC as Rx'd.

Really sucked. Didn't sleep well for last few nights and it is catching up with me. Really gassed during the WOD and ready for a rest day!

4 rounds

Sub 95# on the cleans.

Oh oh i think today's beer will be courtesy of Herm...easy big bro you are not 100% be carefull heal well

m/39/196

Just shy of 7 scaled rounds:

12 cleans
9 standard dips (YMCA doesn't have rings)
21 crunches

Had to seriously scale back after the first round of cleans at #115 (forearms nearly popped off their bones). Alternated between a 65# barbell and 24# dumbbells after that.

Swim workout later this morning, then REST DAY.

S'more
I wouldn't count on it. Herm's score seems right about where I think I'm going to end up. My cleans will be as rx's I'll do the dips like him but F'no to the many GHD situps. I have to wrestle this weekend. So I'll do regular feet anchored situps. If I do beat him (it will be close) it's going to be on the cleans. I've scaled back on crossfit for the last two months and I've been going to an O-lift coach to get my form dialed in. The O-lifts are just so much fun once you get the mechanics dialed in.

m/ 26/ 200/ 74"

6 rounds in 19:54

last round I did hang power cleans (TIME CRUNCH!)

You are right Jakers i missed the GHD sit-ups component now reading his post again i saw them...i know a total heal Herm can hit this WOD over the 10 rounds

So OPT was admitted into the games this year without attempting a qualifier and without what HQ previously determined as "adequate" performance in last year's games (top five).
I understand that he was first in 2007, but a person's fitness changes durastically in one year. Doesn't this discredit the qualifiers and those athletes who actually qualified to compete in this year's games? No doubt he's fit, but so is Speal and others who didn't place as well as they would have hoped last year, and he still had to qualify. What does everyone think?

M/20/6'0"/160

Did two WODs today-
BS 1-1-1-1-1-1 (yup only 6 sets)
160-185-195-205-225-235(PR) im more of a runner haha

Then I did todays WOD-- SUB as many rounds in 20min as possible... 15 Power Cleans 115#, each rep from floor, no squat cause i maxed 5 min earlier. 25 push ups. 21 sit ups.

6 full rounds in 19.10, then i tried to pick up the bar again and almost puked HAHAHA i love crossfit!!

#138,142,143 - FRAT is nothing more than "f&^k reading all that" - not an exclusive group, not a fraternity (i'm 42& a mom for crissake!!) its just that when ANYONE on the board wants to post something outside of the day's wod details they type FRAT to alert people that may not want to read that. :) Big hugs to all!!

M/47/66"/135

Scaled weight to 95# (I know...WIMP!)

6.5 Rounds

And to the rest of the crew at Al Hillah/REO South Fork:

At least Weedie and I did ring dips!!!

#138,142,143

Not everyone is going to be your fishing buddy.

Chat is Boring you've been hugged by the FRAT at least twice. We can't help it if you insist on being boring.

First OPT is better than ever...and with the qualifier thing mmm...maeby right but some guys have NO time for a trip and hey on a second thought if Coach alowed it, ís because he had solid reazons

This year will be awesome

4 rounds + 15 hang cleans
subbed 36 dips for 12 ring dips

6 rounds

15 X 100 pound cleans
30 X regular dips
21 X situps

Good stuff.

6 Rounds + 15 Hang Cleans.

Didn't push hard enough.

#138 #142 #143

Dudes Coach Glassman have NO problems with the FRAT, train hard dudes just train hard

I'm not doubting his fitness, but there's something to be said for those athletes who didn't finish in the top five last year, but still went through the same steps as everyone else to qualify. Giardina, Speal, Dutch, and others. These athletes probably could have gotten a wildcard too.

FRAT #112

Oh I'm going to the CrossFit games! I live 25 minutes away from the games! :)... I'm not competing though. Maybe next year I'll try for the qualifiers.

Ok I'll change my name to Franiel. I needed a CF nickname somewhere!

I'm probably not going to be able to do this WOD today. I gotta get ready and get on a train at 1 P.M. to rap at Reno, NV on Friday and then I'll be back on Saturday.

PROPS TO THA FRAT!!!

Franiel

as rx'd: 5 rnds

Good point casey we have to know if the other top 5 from the last year are in without the qualifier requierment

4 rounds in exactly 20 min

40-kg HPC
bar dips
anchored AbMat situps

m/38/5'10/160

scaled down to 95#, full on super deep squat cleans
1 for 1 reg dips for ring dips
situps as rx'd

4 rounds pretty much exactly to the second.

Anybody know a good trick/exercize/stretch to get your arms/wrists flexy enough to rack the bar on the front of your shoulders properly? I see vids of people basically just letting the bar rest across their shoulders/chest and it looks like they have no load at all on their arms. I have trouble with that, and my wrist and forearms were about to combust. When I tried a few times it hit my collarbones sometimes which wasn't very pleasurable. Should I just keep doing front squats till i get it? Any tips appreciated.

3 rounds, 12 Hang clean, and 3 dips of:

95-pound Hang clean, 12 reps
9 ring dips
21 sit ups

19/m/165/5'11"

I don't know if they are in automatically from 2007, but I'd guess not because Speal was #4 and surprisingly had to qualify. I guess we'll see if Breck and Brett get in automatically like OPT.

Maeby there are another reazons but Coach make the right things i know he had really good and solid reazons

4 rounds as rx'd. Could have pushed a little harder and got five, I think.

that was a aweosme fun wod ..

6 rounds +15 hang squat cleans & 12 ring dips

225
225
225
275
280
285
290

Just started experimenting w/ the "zone" diet. It's been 2 months since I've done crossfit, so the WOD was rough.

Completed 4 rds: 95lb cleans X 15, 15 para. dips, 21 sit-ups

It is a starting point!

6 rds in 21 minutes. Didn't have rings so substituted regular dips. Did 12 of those. Should have done more. It shows I haven't done many cleans. They kicked my butt!

s'more,

Wasn't there suppose to be only 1 male qualifier from S. America? Coach came down saw what you guys had and now we have 3. No big deal.

OPT ran a regional qualifier and rather than have the appearance of a conflict of interest, he took one for the team and stepped aside and didn't compete. He could have qualified no problem. Just like the 5 other guys who place 6-10 last year all qualified first in their regional qualifier.

I look forward to seeing him compete at the games.

This is not a scandal. You are a dweeb if you think it is.

didn't have rings so subst. regular dips at 12 reps. It shows I haven't done many cleans. They kicked my butt!

6 rds in 21 min

no rings, so:

1000m c2row
90 squats
800m run
70 situps
60 pushups
50 kbell swings
40 push press
30 dips
20 pullups
10 burpees

20:14

7 2/3 rnds.
as rx'd

31/m/195

4 rounds + 15 HSC + 7 ring dips

wow... expected to do better than that. squat part of the cleans killed.

Still new to crossfit,just finishing my 3rd 3/1 cycle. Performed 6 rds of this WOD with standard dips sub'd for ring dips and just used a 45lb bar for the hang cleans to work on technique. Did not want to injury myself by going at wt. rx'd. Looking forward to the next WOD. Moving to Montana this week any info on Crossfit gyms in Great Falls, MT?

RE: 138, 142 and responses (all of which are greatly appreciated)

I am not a FRAT hater - just a fervent disciple who wants to spread one universal idea...CF Rules!

Good luck to all in your CF endeavors - train hard.

I'll stay off the board for a while...again.

Jakers -
I can understand giving a region more spots, because it still requires people to actually qualify for those spots.

I'm sure OPT will do well, and I don't dispute that. That's great that he didn't do the regional for the appearance of controversy, but why didn't he do the video qualifier to again avoid the appearance of controversy?

I guess it's just that much more impressive that speal, dutch, giardina and all of the other competitors "qualified" to be in the games. Even though some of them could have received special treatment too. In fact, because of his phenomenal performance in the first day, speal didn't even have to place in the top ten in the second day's workout,... but he went out and crushed the workout. That's impressive.

* OPT controversy *

I think it's a good thing he's back in - stars and personalities are what make sports successful and OPT is one of our biggest ones.

Warmed up with a 1 mile swim.

Had to sub 3x box dips for ring dips. Had a hard time keeping my grip on bar.

5 rounds + 5 hang cleans.

You are right Jakers i forgot that little thing as i said Coach Glassman have his reazons and as an extremely SMART person his reazons are GOOD...
BTW yeah OPT could qualified without a problem

forget that enjoy the games!!! Party hard!!!

hang clean 115 lbs......hahahahaha, not happenin'

there's a reason i'm not part of the 100% club

subbed 90 lbs. , but 5 rounds flat

m/36/6'1"/200

3 rds + 7 HC, scaled:
15 HC, 95#
21 DEEP bar dips (no rings)
21 sit-ups, unanchored, no kip

All sets broken except sit-ups. HC felt better than expected; dips were harder than expected. Went as deep as possible to prepare for when I get a set of rings. Looking forward to drastic improvement next time this one comes around.

Hey guys NO CONTROVERSY!!! Casey just ask something put your guns down OPT is a favorite (mine because his sub 2 Diane) easy dudes

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

7 round even.
That was just as tough as I thought it would be, grip got sore later on the cleans. Dips ended up in 2's or 3's tward the end,

warm up was not much, some back ext, couple of pullups, few dips, couple of cleans, not my usual warm up.

3 complete rounds (36 dips) 22:30

Go faster!!!

I re-read my post above. While I addressed it to s'more in the beginning I want to make it clear I was not calling s'more a dweeb. Big hugs bro. I'll give your brother a hug at the games to take back to you.

Casey,

Speal is a stud.

But in the end this is a contest of Fitness. Is OPT Fit or isn't he? That is really the only question. The rules exist to make it easier to qualify that fitness and to assure that we have the fittest people in the world competing. At least that's how I see it.

But really what the heck do I know. I'm just the court jester.

39m/6/185

8 rounds + 15 HC + 12 RD + 15 SU

3 complete rounds 22:30 (115#, 36 dips/rnd)
Go faster!

3 rounds + hang cleans and 20 dips

subbed 36 regular dips per round for ring dips

Bad baggage (Mar. 07 journal) 50lbs

F/37/125
Went light and used 65# for cleans: did all full squat from hang position. The hang is huge weakness for me so wanted to keep wt lt so I wouldn't be tempted to put it down and clean from floor! Glad I did but they were tough anyway! First 3 rds ring dips were unassisted, after that used band so could go deeper and get more than one at a time! Situps were unanchored abmats.
5 rds + 15 cleans

F/38/132/5'4"
Scaled down to 12 minutes to fit in during lunch.
Used 65lbs, did hang power cleans. Situps with feet anchored. Dips were broken into twos quickly.
2 rounds + 15 cleans, +9 dips.

Should the almighty coach let the Bainbridges in now too. Since the qualifiers only matter for those people who haven't already made a name for themselves.

It seems strange that Coach wouldn't specify what kind of "CLEAN" to do. After all, it's only one extra word to put in the description. So here's my take...

If it was meant to be squat cleans, then it'd say SQUAT CLEANS. When it's just "cleans", I believe it infers you may do either Power or Squat cleans depending on your skill at both.

I know many of us have sore legs after Cindy/Mary and back squats, so in my opinion, Coach left it up to us to pick what type of clean to do. Same deal as Grace. It's clean and jerk. doesn't say what kind of clean it is, nor do any of the "official" videos on the main site say it explicitly (at least from what I can remember, Tosh does Grace as an example) With that in mind, it doesn't matter if you did POWER or SQUAT cleans, as long as you specify, you can claim to do it rx'd.

For me, as Rx'd, 115# Hang Power Cleans. 7 full rounds and 15 hpc's.

TOASTED.

As rx'd with full hang squat cleans.
5 rds and 11hang cleans.
It was the squats that gasses me.

7 rounds+ hang clean and 10 dips

My poor legs hurt so bad from trusters, squats and max back squats, now cleans...ohhhh I am gonna be walkin' funny.

33/m/210/6'5"

6 round +4 cleans

5 rounds even
mostly power cleans, broken RDs
Solo workout.

4 rounds, 15 hang clean, and 11 dips of:

15 hang clean, 95 lbs.
12 ring dips
21 sit ups (unanchored)

hurtin.

34/m/153/6'2"

No, sorry. I'd be okay if coach allowed the bainbridges, because it was after their performance in attempting to qualify that they bowed out.

Comment #218, d.dot:
I disagree. It is my understanding that when it specifies only 'clean' then it is a sqt clean, otherwise Coach says 'power'. The video dem of hang clean is Sage doing squat cleans. The same is true with the squat. Squat means air squat, not squat with wt, not front squat... That is my take. People are however free to do whatever type of clean they wish, just as long as they specify!

F/25/5'0"/124lbs

4 + 1 clean

used 81 lbs, full squat clean. Jumping ring dips - doing them as "negatives" until I get stronger. Anchored sit ups.

The screw came out of the bar at the beginning of round 4! Doh... lost a minute or two to repair duties, haha...

hang power cleans

3 rounds + 15 cleans + 5 dips

5 rounds 5 cleans miss read the wod and did power cleans

3 rounds + 7 HSC's as RX'd

I really need to get stronger so I'm going full weight on everything I can manage even if it slows me down. Full squat cleans kick my butt.

Rx'd
2 rds + 15 + 12 +10

Thanks Jakers...hey it seems Carlox will have and awesome time with you guys...so cool

24/m/173

as rx'ed with hang power cleans:

8rounds + 15hpc + 7rd

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

lance 6 complete rounds
no rings sub w/ dips
Theresa 6 complete rounds
sub cleans with Db cleans 15lbs
assisted dips with black band.

as rx'd with rings finally

8 rounds on the dot with regular hang cleans not squat hang cleans

good workout

m/24/6'3''/210

30 lb. dumb bell cleans (15 reps)
bench dips (12 reps)
sit ups (21 reps)

7 rounds, 15 cleans, 12 dips, 8 sit ups

M / 27 yr / 5"11 / 163 lbs

115 lbs hang clean X 15
12 regular dips
21 sit ups

6 rounds even. My forearms were on fire. Keeping a grip was the most challenging part

Bumped it up to 135lb hang squat cleans, rest as rx'd

5 rounds.

Mine were hang power cleans.

rx'd

7 rounds + cleans + 1 ring dip

Casey,

I don't see any reason the Bainbridges shouldn't be invited to the games as participants. They qualified and then stepped aside to avoid conflict.

Was there programming for the games suspect? From 3K miles away it didn't look as squeaky clean as it could have.
But were the people who complained and got the spots that they gave up more fit across broad time and modal domains? I don't know but if they all got to compete against each other at The Games then we would know.

Personally you couldn't pay me enough to run a regional qualifier and these people for the most part do it for the love of the community not lucre. I think some latitude is ok.

Did two WODs today...

Deadlift in the AM

225, 295, 315, 315, 295, 295, 335(F)

Todays...

5 rounds

Sub 95# hang clean (15)
Regular dips (36)
Sit ups (21)

That one was tough...never did it before....tired!

rx'd wt. 3rds 11:05

M/25/140/5'11"

5 rounds + 6 hang cleans
subbed 100# for 115#
Hang cleans=hang squat cleans
everything else as Rx'd

CFWU x3

WOD
6rds +3 Cleans

Thought I'd get around 9 or 10... I was wrong. Grip was limiting factor.

Haven't been able to post due to being away from a computer for the last month and a half. Feel like I'm behind the times now. Lol...

Get some, Go again!

4 rounds
sub- 12 regular dips

As Rx'd. 8 rounds

34/M/199

7 Rounds as rx'd

18/m/5'10/188

5 rounds + 15 as rx'd

i thought the dips were ganna b the hard part but those hangcleans kiiiiiiilled

Made up wod

DL rep 1: 185-205-235-240-245 (PR, form good)-245 (struggled a bit)-240

Yay- new DL PR! Yipppeee!
Erin

bw-201

WARM UP
Donated $25 to RRG

WOD
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

4 rounds - subbed pushups for ringdips

hang clean broken up badly-basically 1 or 2 reps at a time in the last 2 rounds

as rx'd

5 rounds plus 15 115# hang cleans

m/35/5'8/155

as rx'd
6 full rounds, all hang squat cleans.
Those were tough after the last two workouts....

Cookie,Strong Little Pony I love reading your posts keep them up!! I don't respond alot but I read them everyday!

All I have to post is DNF...pathetic today.

Serious freaking gasser man!

As RX'd with Hanging Squat Cleans

5 rounds + 1

Am I the only one that thought that was a gasser. Dam that was tough!

RX'd with Full Hanging Squat Cleans.

3 Full Rounds
+ 15 Hang Squat Cleans + 12 Ring Dips + 4 Situps

This is way harder than it looks...Bitter sweet today as I needed 20 seconds to get 4 full rounds, but happy I RX'd it.

I'm a little behind. Yesterday's WOD as RX'd

275-285-300-300-300-300-305(F)

followed by:

50 sit ups
50 DU's
50 sit ups
50 walking lunges
50 sit ups
50 burpees
50 sit ups
time- 14:46
abs- destroyed

Quick post: I'M IN A HURRY!!!

As RX'd

4 rounds exactly!

5 seconds before the buzzer!!!

This one definitely taught me how to be more explosive with the cleans!

"PROPS TO THA FRAT!!!"

Franiel

as rx'd

4 rounds + 10 hang cleans

Time 16:20

5 rounds.

Been on a binge lately. Taking it easy.
7 would have been no problem

CFWUx3

Scaled up to 95#

**not as prescribed: subbed hand stand push ups for ring dips..gotta keep the shoulders happy!

6 rounds+9 hang power cleans

HARD!

7 complete rounds + 10 cleans

95# instead of 115#
24 bar dips instead of 12 rings
3rds 18:24

Herm are you serius??!!! I just talk with Carlox hey bro you are CRAZY!!!! Out of your mind!!! Wow you are really really insane bro and all for a beer hahaha!! You are extremely tough bro

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps -- Did hang squat cleans
12 Ring dips -- Subbed 24 Bar dips
21 Sit-ups -- Did decline sit-ups

Subs noted above, otherwise as Rx'd. I forgot my watch today, so I went by the gym clock. At 20:00, I had 4 complete rounds + cleans, dips, and maybe 5-10 situps. Completed 5 full sets in ~ 20:25.

I decided to do 2:1 bar dips. Coach says that's a scale-down, but if I did 36 dips each round, I would be stuck at the dip bar forever, and I'd probably only get thru like 3 rounds. Even as it is, 120 bar dips (5 x 24) is an awful lot for me. As recently as April, it took me 25+ minutes to do 120 pullups/dips, and my shoulders were trashed for days afterward.

Situps were unbroken (slower in later rounds), 1st round of cleans was unbroken, then 10-5, 10-5, 8-4-3, and 8-5-2. Cleans felt good but were tough on the wind - and grip in later rounds. Dips (all rounds broken) were probably more muscular failure than oxygen debt. Was able to get at least the first 8 in all rounds.

M/190/33

As Rx'd except for
subbed 2X bar dips for ring dips

3 rounds
+15 Cleans
+24 Dips

as rx´d
6 rounds + 10 cleans

F/27/5'0"/108
As Rx'd, with 75# hang squat cleans:
3 rounds + 6 cleans
I am demolished, those cleans were killer on the grip

m/38/76/195

as rx'd
4 rds

32/m/70"/215

4 rounds exactly with about 15 seconds left

Newbie f/27/5'6"/125

Each round:
15 15lb hang cleans
12 bench dips
21 sit-ups

8 rounds and 15 hang cleans in 20 minutes. I think I could have handled a heavier weight for the hang cleans, but this was good while I learned the form. Need to join a gym for better equipment! Either that or drive to the 'burbs to visit Todnem Gym to hang with my new CF buddies. :)

hang squat cleans @ 55kg

3 rounds and cleans

11 rounds

What is the difference between hang cleans and hang squat cleans? The demo for hang cleans shows an element of squat in it.

5 Rds Scaled 95Lb Hang Cleans & 30LB CWT on bar dips. Tough one !

3 and 1/3 rounds
hang power cleans
bar dips
Ab Mat sit ups

Fitmom you are an animal I don't know if you read my post but congrats on qualifing!!!

M/46/6'/175/7500'

100# Hang clean, 15 reps
12 Ring dips
21 Sit-ups

4 rounds. Harder than it looked, had to drop the weight on the hang cleans.

6 rounds plus hang clean, dips, 17 sit ups
sub'd 15# db, green band assisted dips, unachored sit ups

1st time attempting hang cleans

15 hang cleans 25kg
12 ring dips
21 un anchored ab mat sit ups

6 rounds plus 15 hang cleans....ouch!

Recovering from lower back injury.
Cleans with 55lbs dumbbells in each hand. The rest as prescribed. 5 rounds with 35 seconds remaining on the clock.

6 full rounds...nice workout.

5 rounds, subbed 12 ring dips with 36 regular dips

36/f/147

1st time doing cleans!
25kg hang cleans
12 jumping ring dips
21 sit ups

5 full rounds

Arms are toast!

FRAT
Hang Clean - 45lb - 15 reps
Bench Dip - 12 reps
Situps - 21 reps
3 rounds plus 23 reps
Female
37
5'
121 lbs
Embarrassed
Comment #93 - Posted by: christak at June 11, 2009 5:52 AM

Hey sister, we'll have none of that. Don't be embarassed! So what if your numbers aren't "good" and I'm not saying that they aren't. Thing is, YOU prolly think they aren't and therein lies the problem. Hasn't been said recently, but ultimately CrossFit is about YOU vs. YOU. So you're not happy with the scores. Forget that. Dump it. BUT carefully record the workout, little details like if anchored your feet, and do the next WOD. And then the next. The whole while keeping your lil journal. And lo and behold, what will you see in a few weeks? CHanges, improvements, progess, success!

This silly FRAT Games thing is just that. Silly. I'm doing it for a lil motivation 'cause I've been away from the metcons for about 6 weeks now focusing on pure strength. And then cuz its just fun. Lil hippie yoga teacher with 12" biceps wins a squat WOD :) Don't compare yourself to anyone on here. Just look in the mirror and be proud of your accomplishments. You could be taking a Zumba class for god's sake LOL

m/21/150/5'7

4 rounds even

subbed two dips for ring dips. grip on the cleans was what killed me.

S/f

6 rounds completed

65# hang 15 reps
15 bench dips
21 sit ups

M/36/177cm/70kg

3 rounds + 6 Hang Cleans

50kg Hang Cleans
Ring dips
Unanchored sit-ups

Hey guys.

It seems that I am misunderstanding something, this is really really confusing guys! You see, the workout says hang cleans, which I assumed to be cleans where you start with the bar in your hands hanging down and resting low on your thighs and then you clean it, but you all keep talking about squat hang cleans, why doesn't it say squat if it is squat? I hope that you have the answers to my questions because I sure don't! heheheh!!!

Nice talking to you guys and keep up the good work!!!

Menco

So today is my 40th Bday so I figured I would do a 40s workout:
400m run
40 thrusters
400m row
40 wall balls
400m run (hard to life the legs to start)
40 pullups
400m row
40 pushups
40 double unders
Hard to do double unders when you can't really move your legs or arms too fast but sure was fun to try.

26:30
40/6'/175 or so.

Loving life and feeling great!!

As RX'd: 6 rounds completed. Round 1-5 hang squat clean, 6th hang power (wimped out).

cfwu x 1

amrap in 20:00
115lb hang squat clean x 15
ring dips x 12
situps x 21

6 rounds + 5 hang squat cleans

This was tough!

65lbs hang squat cleans (had to drop to 45 eventually)
12 pushups
21 situps

8 rounds.

F/23/130lbs/5'6"

4 complete rounds + 15 hang cleans

Hang cleans as rx'd, had to sub 36 dips for ring dips. FIND RINGS!!!! Military sit-ups.

Good workout, finish 5th round atleast next time.

4 rounds + 7 hang squat cleans

#255 Surrey

I thought it was brutal, especially after yesterday.

32/m/165

subbed 2x1 bar dips for ring dips..

did 5 rounds in 20:05

6 rounds + 15 HPC's + 5 RD's

6 rounds plus 10 Hang Squat Cleans. Good workout.

With the last 3 WOD's and a hocley game tomorrow, I'm pretty certain I'll never walk straight again.

3..2..1..sob

37 M 5'11" 220lbs

As rx'd HANG SQUAT CLEAN 5 rounds + 3 hsc. Hats off to all you studs out there who did more than 7 rounds. Honestly I would like to see that.

m/44/175

as rx'd

4 & 2/3 rounds

as rx'd
7 rounds. did not do hang squat cleans. were we suppose to?

f/22/150

subbed 3 regular dips for one ring dip

just made 4 rounds

this one was rough

m/29/6'/165

15 90# hang cleans (full squat)
42 dips (between park tables)
21 sit-ups (anchored)

3 rounds + 15 hang cleans + 42 dips (finished the sit ups after time ran out for good measure)

was shooting for 5 rounds, didn't quite get there. accidentally increased dip sub but probably good for me cause it's a big weakness (helped some w/ feet last round to keep intensity). also accidentally skipped a round of sit upts so I did 42 in round 3.

great workout

5 (19:39)

Awesome reading all the inspirational comments and results. They always give me goals to shoot for!

115lb Hang cleans (full squats)
12 Ring dips (not good on the rings yet, used a blue band)
21 situps (non anchored)

4 rnds exactly

I'm also down for a shirt!

Is the featured video a wake up call for this year's Games?
e.g., How's your can handstand walk?

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd... 7Rounds, 15 Cleans, 3Dips

As rx'd
4rds completed plus 15 hang cleans, 5 ring dips

those full squat hang cleans took it out on me

m/38/5'9/182

70# hang clean squat
ring dips toes on box

4 rounds

Jodi (F/30/111)

6:30am
40 minutes of laps in the pool (I'm getting much better - YAY)

6:30pm
Mobility Drills
Hip Stretches

AMRAP in 20 minutes of:
15 Hang Cleans, 85 pounds
12 Ring Dips
21 Situps

Score: 7 Rounds + 7 Hang Cleans

I was really surprised at how good everything felt tonight.

41/m/155
1 mi run warmup
5 rounds with 10 hang cleans
did 30 dips instead of 48

M/24/184

As Rx'd:
7 rounds
Lost some skin in this workout.

M 37 6' 165#
7 round rx'd
Had to fight to get the last round in

DU practice - managed a couple of 2 in a row and lots of singles
Modified CFWU

Puppies with rings:
Complete as many rounds as possible in 15 minutes of:
10 pound Dumbbell Hang clean, 15 reps
12 Ring Dips
15 Sit-ups

5 rounds and 10 ring-dips
1:59.83, 2:18.30, 2:22.43, 2:55.97, 3:01.32

Finished the last round for my cash out.

Whoops, that should say: 5 rounds, 15 cleans, 10 ring-dips

Wow, 4, just bearly and scaled none the less
95# hc
10 ring dips (one round of regular dips)
21 situps
hard...didnt looks so bad, but i have never done hang cleans b4

#277~ thanks MOMOF3!!!! I'm having fun! Enjoy reading your posts!

To be clear: I did anchored ab mat sit ups as well and tried like hell to get my head to the floor on hand stand push ups.....not so towards the end!

Great numbers everyone!

39/m/190
as rx'd
full squat cleans

6 complete + 8 sq cleans

did my dips on straight bar, chest to bar. otherwise as RX'd

8 rounds.

21/M/6'/165

Oh man, do I feel out of shape! I completed 5 rounds +3 hang power cleans. Adductors are still sore from the squats on Tuesday. I'm trying like hell to get back into working out regularly and eating better. It's amazing how taking a little break from everything can turn into months! I feel like I'm being dragged behind the Crossfit wagon trying to get back on...

5 rounds + 9 HC's.

Some (most) of the clean catches were less than full squat. Weight and ring dips as Rx'd. Unanchored Abmat situps.
Hard WOD. Wrists hurt.

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

As rx’d: 4 rounds + 5 hang cleans
All hang cleans full squat
Foam roll after

Hey! I think I can see my gym in that pic!
Oh, wait, no that's just the smog AROUND my gym.
Great shot.

Rx'd 4 Rounds + 10 Hang Cleans

I don't think a garage at 100+ helped very much, but I was trying to change up the environment.
Thanks Coach G

5 rounds in 15 min....also did eva today

Dog Mountain contains the thickest (over 4,000 feet) section of Grande Ronde Basalt in western Washington. It lies on the Washington side of the Columbia River at River Mile (RM) 160, thirteen miles upstream of Stevenson, Washington. Use Washington State Highway 14 to reach Dog Mountain. Hikers can take a steep day hike with views of Mount Adams, Mount Hood, and Mount St. Helens. Dog Mountain elevation rises from 60 to 2,860 feet.

A lookout on Dog Mountain existed between 1931 and 1967, at the 2,480-foot elevation. Two buildings occupied the spot, one between 1931 to 1953, and the second between 1953 and 1967. According to "Firelookout.com" Website (2006) in later years it was staffed by personel from the Mount Hood National Forest for its excellent viewpoint across the Columbia River.

7 rounds + 4 power clean, forearms were the limiting factor

12 hang cleans 95#
15 parallel bar dips
21 sit-ups

5 rounds -- 18:37

Not a lot of energy today.

m/37/175#

as rx'd
5 rounds + 5 hang cleans

Scaled to BrandX pack

95-pound Hang clean, 12 reps
9 Ring dips
21 Sit-ups

6 2/3 rounds plus 5 situps.

After reading the journal article on scaling I thought I would do that more often. Glad I did it on this. My squats were lower...likely not low enough..and I focused on catching the bar in the rack position...

only had 95lbs, so used that instead of 115lbs

6 rounds in 18 min

had to stop for back spasms

22 / M / 5'9" / 135lb

65lb hang squat cleans x12
Assisted dips x9
Sit-ups, unanchored on the floor x21

4 rounds

I'm finally at the point where I can manage bar dips without the assist, but my elbow has been giving me hell, so I decided not to push it.

Started with .5 mile run.
Then moved to Low Back Squats. My right knee is hurting so I didn't really know how much to do. I was only going to just above paralel. Sets looked like-
Bar x 5, Bar x 5, 135 x 5, 185 x 3, 185 x 3, 205 x 3, 225 x 3, 135 x 5. I need to do some research on squats and really get my form nailed down.

Then I did some hang clean practice up to 115. I decided to do hang power cleans for the WOD due to the knee pain.

I couldn't remember the WOD so I kind of had to make up the sets and reps. I did-
Hang Power Cleans x 9
Dips x 36 (I need to practice rings more before I can put them in a WOD with any effect)
Sit Ups x 21

I did 3 sets + 9 Cleans and 17 Dips.

The cleans slowed me down a little but the real killer was the 36 dips. That many dips just took too long.

I did the Crossfit class today at the gym - just for fun. We did 1 min kb swings, 1 min rest, 1 min burpees, 1 min rest, 1 min squats, 1 min rest (for four rounds)then totalled everyones reps at the end. KB swings were strong, burpees were - burpees, and squats were AARGH!!! My total was 371 (I think - need to double check in my log book) but I lost. What was amazing was that we had a lot of people in the class and they were all giving it everything they had - no slackers or whiners. Talk about an amazing atmosphere to train in! As far as coming in second, the only thing that makes it less sucky is that this girl is - woah - a squat machine. It's alright - just makes me more determined. :) Happy Thursday to all - enjoy tomorrow!
Scrat

F/36/127/5"9"

6 rounds & 2 hang cleans

Did not read the wod close enough and did hang power cleans (which is ok since I wanted to work on them anyways), but I agree there is an argument not as rx'd.

Situps:
rounds 1-4: ghd situps
rounds 5-6: abmat situps (unanchored)

GHD situps were taking too long....switched up to abmats.

17 yom/5'11" 185#
Warm up (3x15)
As RX'd-7 rounds
One of the best WODs in my opinion

Man, one week of crossfit and I feel like I'm slowly dying.

2 rounds with the recommended weight. Jesus. Did a third one with +25 weight on the dips (did parallel bar dips, 3x ring dip number throughout work out) AFTER the 20 minutes was done
just because I felt like a slob only getting in two rounds with everybody posting 4+.

My back feels like it got run over.

I love it.

This is my first Cross Fit workout ever.

170pd 5'6" 29yr old Male

5 times

My lungs are still burning

8 rounds + 1 Hang Clean

Full squat cleans and AbMat situps.

Wendi:
f/29/5'8"/144

AMRAP
15 Hang Squat Cleans
12 Ring Dips
21 sit ups (anchored)

4 rounds + HSQ+Ring Dips + 8 sit ups

Shannon

f/26/5'6"/138
AMRAP

15 Hang Power Cleans
12 RIng Dips
21 Sit ups

4 rounds + HPC + 7 Ring Dips

Crossfit Alliance
Greenville, SC

4 rounds + 15 HCs, 12 dips

38M/5'10"/165#

Warm-up: 800m erg row (2:58); 17 ROM exercises.

As Rx: 6 rnds + 15 HSC + 8 RD.

Cool-down: PNF of hamstrings; static stretch of quads.

Full squat on hang cleans. AbMat sit-ups.

Headache came back during warm-up row. I must've really blown a gasket Sunday.

subbed in 400 for the cleans
6 rounds

I just discovered Crossfit about 24 hours ago. I did some reading and thought I'd give today's WOD a shot. I've got to say, I thought it was very tough. I thought I was in pretty good shape, but this was a reality check. I made it through the workout 5 times in 18 minutes and then threw in the towel. Sad that I couldn't squeeze out two more minutes, but I was cooked.

115 lbs Hang Cleans-15 reps
21 dips on dip/pull up station(no rings)
21 sit ups

Great workout though.

WU then WOD:

7 rnds + HC+RD+8 situps as rx'd

(tried to maintain hang squat cleans, but i'm sure I HPC'd some). Full ROM ring dips, anchored SU's. This was a rough WOD.

then ring work (pullups, L-holds, etc), cable curls and tri-ex.

anyone else find they end up in a sumo stance when hurrying through cleans?

later,
b
m/32/5'8-1/2"/174
(10.7%BF handheld meter)

7rds +16situps
21bar dips
anchored full ROM situps

6 rds and 4 or 5 hectic, ugly hang cleans!!! i felt surprisingly good on the ring dips and the mat situps, the hang cleans however...

forgot to put my rounds--i did 4 rounds

7 rnds 6 cleans

15 hang squat cleans (100 lbs)
12 regular dips
21 sit-ups

5 rounds + 15 cleans

I've been dragging for the last two days. I need the rest day..

six rounds + 15x hc
un-anchored sit-up; sub: bar dip

m/44/5'7"/172

As rx'd - 4 rds + 10 HC
all situps unanchored, with abmat and hands locked behind the head.

That was a tough one.

57 y.o. 5'10 155lb

5 rounds
Hang cleans 95 lb x 15
ring dips x 12
situps x 21
Run one mile

58:27

5 rounds

115 for 3; 105/2
pushup subs

5 rounds with Full Squat Cleans in 20:10

Pos chain is so sore after yesterday's BS

First round did 10 115 lb hang cleans 95 lb. cleans for all the rest. 36 bench dips instead of ring dips.

4 rounds + 15 hang cleans.

subbed 95# HPC's

5 rds exactly

wasted time every round moving the rings in and out of the cage - note for next time: move bar out of cage on this one

Almost 3 full rounds as RX'd. 115# Hang Squat Cleans

Disaster workout!

115# cleans aren't heavy BUT it's 100 degrees in my gym and we didn't have any chalk. By the time I deadlifted the bar to the hang position, my hook grip slipped out and when I went to clean the bar slipped clear out of my hands. Many many missed lifts for that reason.

Ring dips suck again. Almost all singles.

I didn't want the sit-ups to end.

I think I can get double the rounds next time if I have some chalk! I don't care if it's a crutch. If my hands are that slippery I don't feel bad about using it.

m/39/6ft/190

7 rounds. 15 sec to spare!

I love Will Novy-Hildesley.

28/M/174 (Newbie)

Had to compensate ring dips with chair dips (instead of 12 did 20)
Compensated Hang Cleans and added a press at the end.

75# Hang Cleans/Press @ the end
21 situps complete Army version
20 Chair Dips

6 Rotations

m/40/6'0"/192

sub'd 95# Hang Clean

Otherwise as rx'd

5 rounds in 20:34

115 hang cleans
12 ring dips
21 GHD sit ups

4 rounds + 6 cleans

I'll certainly take that. Still way out of shape.

subbed 21 parallel bar dips for ring dips

3 rounds +10 hang cleans

RX'd

5 rounds + 8 Hang squat cleans

wished that I could use chalk. may have squeaked out 1 more round.

58/M/201 - subbed HPC @ 95lbs - 5 rounds + 15 HPC + 3 Ring Dips

48/F/125 - subbed HPC @ 42lbs, chair dips, - 5 rounds + 5 HPC

As Rx'd

5 rounds + 4 HSCs

Very sweaty workout. And a hard one on the legs after Cindy and back squats this week.

5 rounds + 7 hang cleans

95lb hang cleans x15
subbed pushups for dips because dip bars are in different room at the gym x24
21 situps

4 rounds + 1 clean

M/38/6'2"/200

As Rx.

7 Rounds
15 Hang Cleans
12 Ring Dips
4 Sit Ups

As Rx'ed

5 rds plus 4 hang cleans.

My legs are so shot from all the squats this past trio... Dont think they have been this sore for some time... wow.

15 hang squat cleans (115#)
12 ring dips
21 unanchored situps

6 rounds even

Kinda lost focus about 10 hang cleans into round 4 and did a HPC followed by a front squat. Other than that really tried to focus on technique on squat cleans. Failing grip actually forced me to catch lower.

Miss my training partner...

as Rx'd

6 rd's

that was alot of fun. i am going to have a great sleep now. But first off to Beer games hehehe.

7 rounds as rx'ed

8 rounds....Coach today you killed us!!!

Big hugs to the FRAT you guys are the best

Big hugs and bad english for all

cfwu
WOD
sub 85# HPC x 15
sub ring dip x 9
21 sit ups

6 rds in 15:58

AS RX'D!!!! WOOOOO HOOOOOO!!

3rnds+15 HSC's

Full ROM on hang squat cleans, full ROM on ring dips. Shoulder below the elbow. Unanchored situps full ROM.

My grip is what slowed me down. First round was all unbroken. The other rounds the ring dips and situps were unbroken, but the hang squat cleans were in 4-5 rep spurts. Grip just couldn't make through all 15 at once. Great WOD though. LOVED IT!!!

You machines breaking 5, 6, and even 7 rounds are unreal!!

9 full rounds as rx'd I don't feel so bad about my # now I thought I was just being weak until I read how bad it was smoking people. Anyways, good push all!

m24/79"/220
As Rx'd
Full Squat Hang Cleans
Ring Dips
Unanchored sit-ups
6 Rds + 15 HangCleans

15 hang POWER cleans @115 lbs
12 reg dips
21 anchored situps

8 rounds plus 7 cleans

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

6 rounds + 10 Cleans

5 rounds
115# power clean x15
20 bar dips (i know, weak)
21 situps

4 Rounds + 2 Hang Cleans
Sub 95 lbs
(68,54), (43,33)

15x hang power cleans (95# first two sets, 85# rest of sets)
12x bar dips
21x situps

6 rounds plus one clean.

23/m/163/5'6"

Scaled the weight back to 95lbs, a subbed bar dips 1:1.

2 rounds, + 15 hang cleans + 8 dips

Embarrassing.

CFWU x 3

5 rounds plus 5 cleans

no rings in this gym on the road - in fact, I used the ONLY bar in the place. Sad.
15 hang power cleans
24 bar dips
21 situps

I should have scaled the weight and dont Hang Squat Cleans. My first set of 15 was Hang Squat, but then I found myself doing Power Cleans instead.

DJ #244:

Good to see you, Brother! Hope you are well. Any chance you'll be in Aromas?

95lb Hand cleans
3 rounds and 13 cleans in 20min.
Wanted 4 rounds so went ahead and completed last round. Some left knee pain on the deep front squat.

subbed chair dips 1:1
power cleans

6 rounds +7 hang, for me

scaled to 45lb bar for Jules

7 rounds +15 hangcleans

M/29/6'4"/200

4 rounds +10 hang squat cleans

F/22/5'6"/141

Lynne - Bench @67#
25/15
14/15
13/10
11/10
11/8
-----
74/58 = 132

5 rounds

m/28/6"1'/220

6 rounds 15 hang cleans 11 dips

as rxn

liked this one a lot

4 rounds + 11 cleans

M/21/5'10"/160

As rx'd 10 rounds in 19:42
Feel like I kept a good pace.

M/24/173lbs

Subbed 36 bar dips, no rings.
Unanchored sit ups
4 rounds + HPC + Dips + 1 sit up

Pee Clear, Pee Often

regular dips instead of with rings

6 complete rounds + 12 cleans and 8 dips

32M/166/5'11"
4 rounds, better next time

5

Hang SQUAT Cleans;Regular Dips (no rings yet)

4 Rounds + 5 cleans

This one really wore me out :)

as Rx'd
6 rounds and 6 cleans

Need to work on a lower squat with the catch, really enjoyed this workout. Loved "mary" the other day, although my hands didn't.

5 rds as rx'd (hang squat cleans)

Just started this week and feelin it...kinda weak and having to do lots of modifications but loving every second!

as rx'd 5 rounds

partner: f/140/5'8" scaled to 66lb: 5 rounds

M/40/6'0"/168#

Scaled to 95lb HC
Rings/situps as rx'd

5 rounds + 15 Hang cleans

Wow..a killer workout I was drained for the afternoon.

4 rounds and 6 cleans.
The full hanging squat cleans really took it out of me. I was sure hoping for better, but I feel good about form and even though my wrists are toast, I needed the reps of this excercise. There's no way to get better except to do it!

Liked the exercises, but didn't like the rep scheme (for myself). Seemed like doing 3 - 4 rounds wouldn't be that great of a training effect.

Modified and scaled the WOD to be more like Cindy:

# rnds in 20 min
95# HPC, 7 reps
Ring Dips, 5 reps
SU, 10 reps

10 rnds, with 13s to spare

M/5'10"/168/33

Definitely one of the hardest work outs yet.
7 rounds
95# Hang Cleans
Ring Dips
Sit-ups

Crossfit keep kicking my butt. I am seeing huge gains!!!!!

Completed four rounds, plus three hang cleans. I don't know if it was form or what, but I'd try and hoist the bar and I couldn't get it to rest on my chest. It was probably my grip, because that was tiring from the get-go. I just did normal dips instead of ring dips.

M/38/6'0"/185

3 rounds as rx'd

As per BrandX
Puppies:
Complete as many rounds as possible in 15 minutes of:
35-45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

6 rounds + 2 hanging cleans.

8

M age:19 6'4''

30 muscle ups
didn't time cause the last 2 times went too fast at the start and didn't finish

Hello all! Today the part of Strong Lil Pony! will be played by everyone's favorite, Goat!

Earlier today Guerrilla Fitness CrossFit Montclair had a little open house, where Pony participated in a large-scale W.O.D. demonstration. They did Fran, and her time was 6:59. She followed this impressive performance with three glasses of wine. Well, I think three. I wasn't watching her the whole time, so who knows. Anyway, she is seeing double so I will be posting for her tonight.

Being the fey creature she is, later in the night she was struck by the irresistible urge to do today's workout, as prescribed, and win some beer. I don't understand this, as she doesn't even drink beer, but hey, whatever. Being the swell (and lucky) guy that I am I agreed to come time her. So....

Complete as many rounds as possible in 20 minutes of:
75-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

1 round, plus 8 hang cleans

Throughout she was making strange choking and gagging noises. I told her the upchucking red wine was alcohol abuse, and an automatic d.q. Strong pony that she is, she toughed it out and kept the drinks down. Yay her.

Oh yeah, and like hugs to everyone and stuff like that. Whatever she usually says.

as rx'd:

6 rnds.... didnt push it 2day... had to make myself do the WOD.... disappointed:(

11 Reps short of 4 rounds.

95# Hang Clean.
Ring dips (blue band)
Situps feet anchored

It took a lot longer to do the cleans than I thought it would. I couldn't keep the hook grip once I got it in the front rack position. Guess I have to work on that.

I was going to rest my toes on a box for the ring dips but I got iron woody bands in the mail today. So I used the blue band. Hilarity ensues. At rep 6 of the first set the band slipped of my foot. To the inside of my leg and traveled all the way up to the confluence of my anatomy. Shook it off, rubbed some dirt on it and finished my dips.

Nothing remarkable about the situps.

f/24/5'4/125

9 rounds in 20:03

53# hang cleans
with bench dips

i love it when i can just say "as rx'd!" someday...SOON! :)

Subbed The Chief as part of a commissioning today - 22+ rounds, awesome. Paul

I can't believe I lost to a drunk and a cripple.

This is embarrassing. :-)

Buy In

I ran stairs (2 flights) 5 rounds, 10 OH squats, 10 push ups, 10 back extensions, 3 unassisted pull-ups

Puppies:
Complete as many rounds as possible in 15 minutes of:
45-pound Hang clean, 15 reps
12 bench dips
15 Sit-ups

6 complete rounds and a 7th hang clean set and dip set

Been following the WOD for a few weeks after decades of powerlifting based on the recommendation of my firefighter sons...I'm sold--this is the RX for staying fit as I get older. First post to record: After a double header last night(had to skip the squats yesterday) 4 rounds in 20--ugly ugly hang cleans and subbed weighted (+25) parallel dips for the RD. Played a single header tonight--couldn't seem to unhitch the trailer going around second all night. I agree with the earlier comments--who the h#@& can do that many ring dips--not someone I want to annoy.

as RX`d

M/34/172lbs/5`8

2 rounds plus 7 hang squat cleans

Greg M/33/210lbs/5`9

2 rounds plus 9 hang squat cleans

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: 1/2 Mile run to the gym.

WOD: Hang cleans, ring dips, sit ups 4 rounds + 1 HC

115lb Hang Cleans: Definitely the toughest of the three. Did the fisrt set 8 and 7, and the rest 5-5-5, gassed. All reps working on a quick drive under with active elbows and a god catch repositioning for the jerk on the way back to the top. @ss to Ankles at the bottom.

Ring Dips: Working on geting that good support position at the top with elbows straight and wrists slightly outward without kipping. I broke these into 8-4 or 6-6.

Sit Ups: Unanchored hands by my sides. This was way too easy and next time I'll do GHD's.

Cool Down: 1/2 mile run back to the casa.

Wow, do not take time off from crossfit, your aerobic capacity will suffer greatly and you will pay for your sedentary solace.

Have Fun, Train Hard,

Billy

F/26/155
70lb Hang Cleans/15 Eccentric Ring Dips
- 6 Rounds

Partner:
M/25/174
As rx'd with 15 ring dips instead of 12(read the WOD wrong)
- 5 rounds + 12 Hang Cleans

4 rounds in 11:54

Hang Cleans

Felt easy for a met con. Should go harder next time

CFWU
situps on steep decline

WOD
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 dips
21 Sit-ups on steep decline

2 rounds plus 15 reps hang clean, 12 dips, and 10 situps.

Just too darn sore from previous workouts.

1.2 hr. bike ride w/Mikey & Thomas.

m/23/6'3"/200

Still sore in chest and back from the last few days. 6 rounds: subbed 105 hang-clean for 115, and assisted dips.

M/192/35/6'1"

8 Rounds as Rx'd
AbMat Sit-ups

28/m/185

5 rounds as rx'd

as rx'd
Harder than it looked

6 rounds + 5 hang cleans

In 20 min: 4 rounds + 10 reps of hang clean

65-pound Hang clean, 15 reps
36 dips on parallel bars
21 Sit-ups

MGySgt. USMC M/47/6'2"/202

As Rx'd 3 rounds in 18:26

Still not setting the world on fire but I can tell that I am getting better. Even if it is one humbling bit at a time.

Yeah I had time left on the clock but had no more juice in the tank. ha ha ha

OooRahh CrossFit

7 rounds + 15 Cleans + 12 Ring Dips as RX'd

Heres the video http://vimeo.com/5121366

no rings, subbed 36 bench dips
did cleans floor to chest
4 rounds + cleans, dips, and 10 sit-ups

28/m/79kg

5 + 11 cleans

Prolly 80% of time doing the cleans or recovering from them; really testing the grip towards the end.

M/24/160#/5'7"

Knee still really bothering me. It feels like a tendon. If it still hurts this bad tomorrow I'm going to the doctor. Not sure what I did wrong on the pistols but it was something, that's for sure

5 rds plus 10 HC.
Full squats and chest to thumbs ring dips.

I hate working out after a 12 hour shift, but I love not being a loser!

7 rounds +5 more cleans
only scaled dips (no rings yet)

Also wanted to let anyone in the Tualatin/Tigard L.O. area know that 24 hour fitness in Tualatin is really friendly to crossfiteers. They even have a few trainers who have gotten CF cert'fd and will help you on form, etc.. They are even starting to get some decent equipment in an area closed off from the rest of the gym. No rings yet, but there are rumors...They do have the beam to hang them from in place.

As rxd: 7 rounds and :05 seconds.

Had to sub

Hang cleans at 35kg
Ring dips with lightest band
Sit-ups with Abmat

3 rounds + 5 Cleans

Full squat cleans (mis read the wod and thought it was power cleans. Much to my disgust, was told full squat cleans gggrrrr).

Also day 3, week 3 R s/p, day 2, week 2 R b/p and day 17 burpee challange.

Taped up my thumbs, as the last time I did cleans managed to rip the skin from them (thanks).

Good Fun

Scaled hang cleans to 100 lbs. Other as rx'd. Much tougher than I expected.

5 rounds + 9 hang cleans

* still on my month of "no weights"... doctor's orders

15 hang squat cleans, PVC pipe
12 ring dips
21 GHD sit ups

Completed 7 rounds (+15+12+16)

M/31/6'3"/205

As Rx'd: 5

WOD AMRAP 20
52.5k Hang clean,15 reps,
Ring dips ,12 reps,
Sit-ups,21 reps,

As rx'd, 5 rounds + 15 H/Cln.
all full squat cleans from the hang,ring dips,full depth,ext.,sit-ups ,shoulders to floor,to upright,legs still sore fae the thrusters,so cleans were affected by that.
Russian s/p,f/s .m/ups.

Used 40kg for Cleans

8 rounds

5 rounds as Rx'd

28/m/65"/157lbs.

Did:

105lb. Hand Clean- 15 reps
36 Dips
21 Sit ups

3 rounds + 15 Hang Cleans and 13 dips

M/32/150lbs/5'5"

As rx'd with hang squat cleans.
5 rounds

26/m/172/5'9"

As rx'd

3 rounds + 12 hang cleans

no warmup

4 rounds, cleans, 6 ringdips

did hang power cleans

27M 6'5" 220#

Wow! some people are either facking liars or a lot are just "Rockstar Firebreathers". For those of you that did more than 5, right on! You rock. This drained me.

3 rounds + 13 hang cleans.

M/32/5'4"/140lbs
Did hang power cleans. Legs were shot from doing "Mary" the day before.
6 full rounds.

48/m/190

As Rx'd. 6 rounds +8 cleans

24/m/5'10/210

7 rounds, 15 hc + 12 ring dips of 8th round

did hang power cleans and not full squat cleans, i can see where that may have helped out. situps were anchored on abmat, another cheat i guess.

first week of CF at full effort, 4th straight WOD. thanks for friday rest day.

6 rounds + 7 cleans as rx'd

m/30/169

Wod done as rx'd:
15 hang clean 115lb
12 ring dips-pits to rings
21 anchored situps

20 min time - 7 rounds

F/27/110

3rnds + 15

jumping ring dips

43/170

After reading the previous posts I was thinking 3-4 rounds.

As rx'd: 3 rounds + 12 HSC

Finished 4 rounds in 23:52

35M195

clock expired during 4th round of situps. (finished the situps)

36F123
Dips, 35# HPC
4 rounds

M/48/6'/185

6 Rounds

35/m/200/72"

3 rounds for my CFSB metcon, press day

BrandX Pack Scaling

7rds

5 rounds + 6 hang cleans

From Taji, Iraq

5 Rnds + 15 hang cleans

subbed, bar dips for ring dips (we don't have rings)

fore-arms hurt real bad. Thanks

Doc K

m/32/180/56

As rx'd:

6 rounds in 20:03

done yesterday

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu, warm-up hang cleans,

WOD: AMRAP in 15 minutes
15 x hang squat clean 95#
12 x ring dip
21 x sit-up (anchored)

5 rounds + 8 cleans

oops... for some reason went into it thinkin it wuz a 15 min amrap, and stopped there. woulda got at least one more full round and some of another. wuz gonna try the 115# rx'd weight, but i'm glad i scaled to 95# as it allowed a greater volume of work.

41/M/148

as rx'd

4 rounds squat cleans really slow me down

2km run as WU

4 rounds and 3 hang cleans

this was a nice one!

5 rounds + 5 HCs

sub 45kg squat hang cleans, and bar dips =
4 rounds and 9 cleans

7rds + 15 hang pc + 2 ring dips

last 15 cleans were from the floor and single reps. I tried to get to 8.

20/m/156/5'8

24/m/175

mostly hang power cleans -- 8 rounds + 10 cleans

7 rd + cleans + 6 ring dips

power cleans not full squat cleans for no reason other than lazy.

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
24 bar dips
21 Sit-ups (unanchored)

4 rounds and 15 reps of HC's

7 rounds + 3 HC

As Rx'd
6 Rounds +5 HC's

m/40/5'11"/200

12-9-21

4 Full + 12

F/36/5'8"/168
AMRAP in 20 min

4 rounds + HC and 21 dips

Scaled:
65# Hang Clean (Had to drop to 45 after round 3)
Bench Dips 3:1 (36)
21 SU

Legs. Totally. Smoked.

Scaled:
95 lb Hang cleans 15 reps
12 Ring Dips
21 Sit Ups
4 Rounds + 3 Hang Cleans.

36/m/6'/175

8 rds

All HPC's did without squats
1st 3 rds did 9 HPC with push press
12 pushups
21 situps

Then did 5 rds of
15 HPC
12 pushups
21 situps

Have to modify due to injury.

31/M/190

as rx'd - 5 rounds plus 8 hang cleans.

I must be doing something wrong on the cleans because my lower biceps and upper forearms were killing me the entire workout.

Was happy with the ring dips - all sets unbroken

M/32/120/5'5"

Complete as many rounds as possible in 20 minutes of:
-95-pound Hang clean, 15 reps (didnt have enough weights)
-12 Ring dips
-21 Sit-ups

10 rds

As Rx'd

7 rounds + 6 HC

It's good to be back!

F/26/181
Just starting CrossFit and LOVING it. Did this workout with the scaling from BrandX(15 hang cleans, 12 dips, 15 sit ups unanchored) and got 10 rounds in 17 minutes. I did bench dips which were somewhat easy, but when I tried anything harder I couldn't get even one out...when I did Cindy it was similar, I got a lot of rounds because I did jumping pullups which were quick/somewhat easy, but if I tried making it harder, I couldn't do one. Any recommendations?
Since I'm just starting and haven't done a hang clean in 5 years I did 45lbs and that's it. I'm probably physically capable of doing more but it's only an hour after the workout and my traps are so tight I can hardly lift my toddler. Will it start to balance out where I can do more weight and be less sore?
This isn't very clearly written, said toddler is experimenting with tantrums...
Any help would be great.

m/28/170

8 rounds even RX

10 HPC@135
15 dips
20 sit ups
5 rounds in 20 minutes

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

As Rx'd
4 rds + 6 Hang cleans
ab mat situps, no anchor

regular dips other wise as rx'ed
4 rounds. this was a lot harder then I thought it was going to be.

Subbed 95# Hang Cleans;

95# Hang clean
12 Ring Dips
21 Sit-ups

(6) rounds 19:51

m/24/170

5 rds
95 pound hang cleans
15 bar dips

CFSB
Front Squats

WOD as Rx'd
3 rounds complete
15 Hang Cleans, 12 ring dips, 1 sit-up into the 4th round

need some work with my Hang Cleans

12/06/09
M/33/80kg
Hang cleans @ 50kg (52.2 rxd), full squat depth
Sub'd regular dips (1 for 1)
Anchored mat sit ups
6 rounds + 8 cleans
Felt the cleans were better than heretofore.

10 min. row warmup 1700m
scaled
95# HSC x 15
bar dips x 12
sit ups x 21
4 rnds.

as rx'd
4 rds in 19:56

CrossFit Warm Up

W.O.D. as rx'd

7 rounds + 15 cleans, 12 ring dips, and 8 sit ups.

Scaled Hang Cleans to 75#
7 Rounds complete
...which was after a 3:42 Grace with 95#
F/31/5'/117

23/M/5'9/155

subbed 24 fixed dips for 12 ring dips, unanchored situps.

4 rounds.

Would have gone through more, but my upper back freaked out (not sure why) and I took a long rest on set 4. probably because I did this first thing in the morning and my body wasn't quite ready for power cleans. going to take it easy next couple of days with lots of stretching.

Subbed regular dips for ring dips... and 90lb cleans:
6 rounds

scaled to 20 minutes of:
95-pound Hang clean, 12 reps
9 Ring dips
21 Sit-ups

cleans and ring dips are not my strength, so sacrificed my ego for technique and intensity.

scaled to 20 minutes of:
95-pound Hang (squat) clean, 12 reps
9 Ring dips
21 Sit-ups

4 rounds + 6 cleans

cleans and ring dips are not my strength, so sacrificed my ego for technique and intensity.

F/41/5'4"/139

used 45# for hang cleans
36 dips
21 unanchored abmat sit ups

5 rounds, 15 HC, 20 dips
That left me shaking. I'll be happy to not see hang cleans again anytime soon.

Nice numbers everyone, I'll be so happy when I can do ring dips.

Bwt:192
55lbs hang cleans 15 rep
24 dips did the dips at 100 110 and finaly at 120 off assisted most because it felt like I need to be do doing it a lot faster then I was.
21 situp
2rds plus 15 cleans

plus 2.35 run/walk warm-up :44::37

I suck at dips, so I scaled since there were so many of them.

65 lb and ring pushups. situps unanchored on abmat.

six rounds & 10 cleans. should have used 75 on the cleans. too easy.

6

65 completed 6 rounds as rxd

M/23/66"/175

95 lbs. HPC, Bench dips 2:1, Sit ups

4 Complete Rounds

as rx'd except for sub 3 x dips (36) for ring dips

3 rds + 15 Hanging Cleans and 30 dips

4 rds completed in 21:22

Lol. The pic is from Dog Mountain, but not from the gorge. The gorge is on the other side of the mountains...where there are no trees. :) I know this because where Ryan Lucas is standing is a hangliding spot over Riffe Lake. I grew up in the tiny little town called Glenoma right there. :)

as rx'd except for sub 3 x dips (36) for ring dips

3 rds + 15 Hanging Cleans

4rds + 15SC + 7 RD as rx'd

9rds. even

47 / 178

as rx'd

5 complete rounds

As rx'd
5 rds + 7 HC

Norb- 8 1/3
Jeremy- 7 2/3
Tyler- 8
Sean- 6 1/3

Subbed 2x bar dips for ring dips.

4 rds, 10 HPCs.

M/30/6'3/175

Sub'd 75lbs HC

4 rds +31

done Friday, June 12

sub'd regular dips

4 rounds, + 11 HCs

5 total at 2136
162a/175max!
HC were heavy, broken...

subber 20 bench dips for the 12 ring dips

6 rounds completed

That was rough!

Got 4 rounds with 1:1 bar dip subs. I did the first several as squat cleans, but as I fatigued, I had a really hard time catching the bar in a squat with passable form, so I switched to power cleans. Not ideal, but I'm getting there.

49/m/145
90# squat cleans
bar dip 2:1
bent knee situps
5 rounds 18:38

oops

done Friday, June 12

sub'd regular dips

FIVE rounds, + 11 HCs

5 total at 2136
162a/175max!
HC were heavy, broken...

as rx'd (Hang squat cleans)

5 rounds + 5 HSC

M/49/151/1-1-06

95# HSC
Full ROM push-up (first since injury)
SU unanchored

4 full rounds at 20:00 on the dot.

95# Hang Cleans
12 Std Dips
21 Sits

8.5 rounds...didnt have watch. used clock at gym

first i did the back squat 1-1-1-1-1-1-1, max of 315

then i did 4 rounds of this workout. i thought we were supposed to do 21 dips, not 12-- but oh well! They were parallel bar dips anyway so that makes them still not enough. Plus the cleaning station and the dip bars were were on opposite ends of the gym, so walking ate up quite a lot of time.

p.s. that was in 19:36.

38/m/5'11/163 (5/12/09)

Pack: Rounds in 20:00 of:
93# Hang clean, 12 reps; 9 Pull-ups; 21 Sit-ups

5 rounds + 12 hang cleans, 15.3 rpm

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
Regular dips
21 Sit-ups

Fairly unimpressive workout results.....
15,30,21
15,19,21
15,15,21
15,15,21

Extra work to get better....
15,24,22

Did Cindy yesterday, it must have been EXTRA hard for those who max squatted yesterday to get out of the hole on hang cleans..........

AMRAP in 20 minutes

15 reps, HSC, 95lbs
12 reps, ring dips
21 reps, ABMAT situps

4 rounds in 20 minutes. Good early morning workout.

As rx'ed (Hang squat clean @ 52.5kg)

5 rounds + 6 H/S Cleans

Brutal - Loved it!

3 rounds
15 HSC
21 dips on bench with feet on stability ball

F/45/5'2"/130

am
cycle to work 30:22 followed by

45# HSC, 15 reps
ring dips (feet on bench), 12 reps
21 sit-ups (unanchored)

7 rounds + 15 HSC + 12 dips + 12 situps

pm
easy cycle home

Got a call after 10 minutes. stopped and started the clock again after.
6 rnds. and 15 hang cleans.

6 rounds a day late!!!

as rx'd
12 rds

M/24/153 GregAwu

7 rounds, hang power cleans.

warm up as RX

3 rounds 95# hang
12 dips
21 situps

3 rounds 75#
12 dips
21 situps

cfwu - dips (5 strict pu's each round)

As Rx'd
6 rounds + 8 hang cleans

m/27/6'2"/229

15 115-lbs hang cleans
12 horizontal dips
21 sit-ups

7 rounds...that is ridiculously hard. My forearms hurt the most.

As Rx'd 5 rounds and 3 hang cleans. First time I cleaned that much weight, killer fun!

M/48/205

As Rx'd 8 rounds. Actually 7 rounds and 19 situps, but I did finish all the situps for 8 rounds. 20:09

5 rounds

SUB 95# hc
SUB 3x bd

4 rounds

M/39/150

F/44y/62"/138# JULIA
AMRAP in 15 min:
HPC 45# 15x
Assisted RD 12x
SU 21x
Rounds: 3

M/40y/68"/157# GEORGE
AMRAP in 20 min:
HC 115# 15x
RD 12x
SU 21x
Rounds: 3

Hang Cleans were the hardest of the 3 exercises and I had to do them in sets of 1-2 reps by the end. My HCs were closer to HPCs than HSCs.

7 rounds

right shoulder has a twinge, may be infraspinatus

modified (hotel gym)

15 full cleans - 50 lb dumbbells
24 parallel dips
21 ghd situps

4 rds + 15 cleans

tough...pukie's lurking right now

as rx'ed

4 rounds in 19 mins. Could not possibly do another HSC, haha

Did 120lb hang cleans instead of 115. Everything else as rxd.

6 rounds + 15 hang cleans + 6 ring dips. Then just finished the 7th round after time expired.

I am sooo humbled. As rx with full hanging squat cleans:
3 rounds, 10 hanging squat cleans.
ring dips and situps unbroken. HSC kicked my a**. I guess more squats, thrusters and hanging squat cleans in my future. Time to strengthen the weakest link.

Followed up with 10 unbroken muscles ups.

5 Rounds

Used 50kg to do Hang Power Cleans.
Did 21 dips on bars.
My grip is shot, and that's my limiting factor with most lifts, because I'm just not puffed now, as I normally am, could be because of my pathetic effort.

It must be said that I did do a workout at 7:30am of 50-40-30-20-10-20-30-40-50 reps of various exercises with the great guys at Crossfit Perth, AND then played an hour long game of squash at about 10:00.
So that's my excuse ha ha :)

m/27/210/72

as rxd

6 rds

Rx'd

9 rounds

4 rounds plus 12 hang squat cleans.

5 rounds + 7 cleans

Subbed 99lb for the power cleans.

3 rounds + 5 PCs

[3 + 5]

115#

12-6-21
5 rounds

4 rounds (w/55#)

5 rounds. Cleans done as hanging power cleans, not squat cleans.

15 x 85# hang cleans
2:1 bar dips
21 incline sits

4 rounds total

12 x 95lbs Hang Cleans
12 Bench Dips
21 Sit-Ups

7 Rounds in 20 Min.

M/32/168 6'1

scaled to 105lbs

6 rds. plus 5 cleans

Rx'd
3 full rounds plus 10 hang cleans/ re-squat in 20mins

modified:
15 Dumbbell Hang Squat Cleans (40lb each)
12 Ring Dips
21 AbMat Situps

6 Rds + 6 HSC

3 rounds w/ 95lb cleans
24 dips bc no rings

50kg hang clean x 15
36 bar dips
21 sit ups, feet anchored

2 rounds + 15 cleans, in 17 minutes then the gym closed.

had done a thai boxing session previously in the day so my chest had nothing for the dips!

4 rds + 10 cleans

3rnds
115lb hang clean
36 close-grip push ups
21 sit ups (first 2sets below parallel, last one to parallel)

5 rounds + 10 HSC as rx'd

As Req's 5 rounds
hanging squat cleans

M/40/182/6'1"

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

5 rounds completed

5 complete rounds and hang cleans on the 6th. Subbed regular dips for ring dips.

3 rounds, subbed 3 to 1 for dips, regular situps with no anchor

3 Rounds
Scaled the Hang Cleans
75lb, 85lb, 95lb

at home

2x30 pound dumbbell hang clean, 15 reps
12 dips between two chair backs
21 Sit-ups

3 rounds plus all hang cleans and dips

9 rnds + 15 hpc's + 6 ring dips

23/m/5'9"/162

8 rounds + 3 hang clean

as Rx'd

25/m/200

subbed 3x bar dips

4 rounds + 10 hang clean

as rx'd

5 rds...

m/160/28
115 lb hang clean
24 unstable chair dips
21 unanchored sit-ups
7 rounds in 20 minutes

M/39/198

Subbed Regular dips for ring dips...otherwise

5 rds and 15 Hang cleans.

7

28 m 197

did exercise with 95lbs for 3 rounds
plus 15 hc
plus 12 rd

m/30/5'11"/180

Did this on the 12th, posting late.

As rx'd 5 rds.

as rx'd

4 rounds and 15 hang cleans

5.X mile run

3 rounds + 5 hang cleans

my legs were completely fried after the last two days and my lower back was tight, so I sub'd squat cleans for power cleans and dropped weight to 40kg

then...because I don't have rings at the gym, I did bar dips.

So AMRAP 20 mins
15x40kg Power cleans
12 Bar dips
21 Sit ups

8 rounds plus 6 power cleans

m/20/69"/183

as rxed (hang squat cleans, ring dips, anchored situps):

6 rds + 15 hsc. took a few minutes to get up after.

good on yall that used hang squat cleans, made it ridiculous.

m/30/6/200

5 rds + 3 hang cleans

As rx'd w/ no squat

41/m/176cm/72kg

as rx'd

5 rounds + 10 hang cleans

6 rd's hangs x 17, 15, 15, 15, 15, 17

6 rounds reg dips 3 to 1 rule (no rings)

5 rd's sit-ups

this really sucked!

M 5'8 183 36

scaled to 82# hang squat cleans
5 rounds exactly

as rx'd - 3 rounds and 12 hang cleans
i so suck at hang cleans need to work on that, ring dips & situps no probs
post WOD almost got my first muscle up its slowly coming and im gonna get it lol

Subbed 36 Dips for ring dips

5 rd +15 hang cleans

M/ 35/ 130 lbs/ 5'-6"
As Required: 4 full rounds and 2 hang squat cleans.
The hang cleans were the killer here. I could bang out the other stuff uninterrupted and unbroken, but the cleans had to bo broken for grip reasons and my legs felt it as well.
Good WOD.

28/6'1"/209

85lb. hand clean

4 full rounds plus 15rep hang clean

Missed

m/24/6'1''/180
as rx'd
6 rounds

Did the dips on the bars because the gym was crowded today and didn't have a spot for my rings. Otherwise, as rx'd.

Smoked through the dips and situps, HC were broken 9-6 then 6-6-3 for last two sets.

Only 3 rounds plus 15 hang cleans. Poor performance, but still not 100% on my left hamstring.

CFWUx1
4 rds + 8HCLs

Full squats on the cleans!

Scaled> power cleans
5 rounds + 15 Hang Power Cleans

AL (full squat cleans) - 4 rounds + 15 cleans & 6 dips

Taylor - 3 rounds +15 Cleans

four rounds with everything the same but the HC weight as 95lbs instead

3 rounds +3 dips. Subbed 95# on the cleans.

4 rounds + 3 HC

m/28/6'1"/208

all but the sit ups on the 8th round...

Complete as many rounds as possible in 20 minutes of:
52kg Hang clean, 15 reps
12 Dips
21 Sit-ups

4 rounds

8 rounds as rx'd

Hands are blistered to $%^&

M/24/185/5'11"

Did 95lb Hang Cleans and standard dips instead of ring dips.

5 rounds

Have a bum shoulder, subbed ring dips for bench dips.

6 rounds.

Warm-up:

Three rounds:
Press to Hand Stand, walk 5 meters, turn around, walk back
10 x Back Extensions on Bench
10 x Sit-ups on Bench
10 x Pull-ups, C2B
20 Second L-Sit
10 x OHS w/ 45#

WOD As Rx'd
8 or 9 rounds + 4 Hang Cleans

Ouch. I wanted to maintain one round every two minutes but started falling behind after about 4-5 rounds. Looking forward to doing this one again.

Did 6rounds 45kg hang.
1min left on the clock.
Love it...

2 rounds, used 115 first round then 95 second round. did 2.5 times straight bar dips

CFWUx2

WOD scaled HPC weight:
HPC: 95lb x15
RD: x12
SU: x21

20 min, 4 rounds + 15HPC + 6RD

@thesweatbox

5rounds

murder

Ah! I am so glad to finish up this cycle. Thinking about taking a couple extra days off, just depends on how I feel after the rest day tomorrow.

As rx'd: 5 rounds + 1 hang clean

Legs were sore before I started(ran a 10k this morning). I liked this workout though, I'll be excited to try it again on fresh legs.

Rest easy CFNation.

31/m/255

5 rounds

5 rounds even

5 rounds even

7 AM
CFWU2
As Rx'd
4 Rounds + 5 HC's

630 PM
Cycle 69.2 K in 2 hours 22 minutes
Avg Speed 29.1 Kmh

Puppy scaling:

AMRAP 15 mins of:
20kg hang clean, 15 reps
12 bar dips
15 situps

6 rounds in 14:53

9 rounds scaled down:

45 lb hang cleans, 15 reps
12 dips w/ bench & 35 lb plate on legs*
21 situps

*could not do reg dips b/c of shoulder (was clicking)

- try heavier weight for dips next time & feet on stability ball, perhaps increase reps

~~~~Vacation~~~~

pack
12 95lb
9 bar dip
21 sit
5 rounds 22.04

10 dips 20 situps
6 rounds in 20 min

M/40/197/6'

15 115lb Hang Power Cleans
12 Ring Dips
21 Ab Mat Butterfly Situps

6 rounds +12 HPC. Good stuff!

500m row - 2:04
CFWU x 3

WOD:
scaled to 105# (round 1) and 95# (remainder) hang squat cleans
Bar dips (no rings at gym) x24
21 situps on floor

4 rounds + 5 cleans

A lot of travel between stations killed time, as well as extra bar dips, but high-rep cleans are a killer for me - need more work on those.

sub'd 15 pull ups for ring dips....
4 rounds + 10 hang cleans, + 10 pull ups
good workout, cleans get heavy fast!

rxd 6 rounds

6 rounds

CrossFit warmup followed by WOD

used 50kgs for hang cleans
used 24 bar dips.

5 rounds plus 15 cleans plus 13 dips

26/m/170

By mistake I thought ring dips were muscle ups so I sub'd 2x1 pull ups and dips (24 each round)

3 rounds.

M/33/71"/176

Complete as many rounds as possible in 20 minutes of:
95-pound Hang clean, 12 reps
9 Bench dips
21 Sit-ups

5 rounds

3 rounds, 15 squats, 8 dips

Used 100 lbs for cleans. Back still a little tender. Can probably get a few more rounds in there next time.

as rx'd:

4 rounds + 15 hang cleans

WU
4 rounds
M/48/188#/72"

6 rounds w/13 cleans
as rx'd

7 rounds. Used 75# for HC... really need to get the form down. 24 non-ring dips.

4 rds in 20:41

23.m.137.65"

as rx'd w/GHDesque situps
6rds + 2 hang cleans

subbed 3-1 regular dips

3 rds + 15 hang cleans, 25 dips

4 rounds with 24 bar dips per set in 17:00

rough

m/35/5'9/173

CFWU - 3. Reg except 12 pushups instead of dips last 2 sets. Superman. Burgener.

4 rounds + 15 cleans & 9 ring dips.
Shrug portion of clean felt good. Generating more power earlier that way.

@ work, as rx'd, 5 rounds plus 9 HSC ~ bwt 148#

Worked on Snatch Balance in Warm-up, got up to 175#

5rds

5 rnds

wow a real killer, had to modify

CFWU x 3

9 x hang power clean
12 x regular dips
21 x sit ups

8 rounds in 20 mins

CFWUx3
-sub'd 12 reg dips (0 assist)
3 rounds + 9 hang cleans

5 rounds as Rx'd.

F/24/150

20min:
65# HPC x 12
9 dips at 5 on grav
21 sit-ups with abmat

3rnds + 6HPCs

(done 6/16)
Scaled to 95# hang cleans at 12 reps, 9 ring dips and 14 sit-ups. Had to stop at 13:54 (152/170) because a callus tore open.

29/m/190

SU on abmat: 5 rds + 15 HCLN in 6th rd

Full squat hang clean until rep 8 in 5th rd. Right wrist was acting up...needs tape. plenty of gas to get 6 full rounds plus some in 7th.

5 complete rounds with 95 lbs...shoot for 115 lbs. next time

M/23/165

As rx'ed
3 rounds + 15 Hang cleans
Finished the 4th round after the time ended.

Ring dips and sit ups are no problem , the hang clean killed my time. Still a relatively new movement for me but I'll get there. I'll give this one another shot in a month or so after I get my form better.

43 yom 204 lbs.

5 rounds and change

power cleans = 65 lbs.

dips on dip assist machine 115 lbs. help.

34 yom 208 lbs.

5 rounds+15 cleans.

Subbed regular dips and anchored situps

3 rounds + 15 hang squat cleans
used a shorter bar not sure how much it weighed - ended up somewhere between 95 and 110 lbs
subbed bar dips + 20 pounds
situps done on decline bench

EJ
M/36/169
5 ROUNDS AND 7 HANG CLEANS
DID FULL SQUAT HANG CLEANS
EJ

3 rounds

115 lb cleans, last 3 I had to drop to 95 lbs
22 regular dips = 12 ring dips
no situps ( I was maxed out)

3 rounds + 15 Hang clean + 10 ring dips

6/28 as rx'd:
6 rounds + 15 h. cleans, 12 r. dips, 3 sit ups.

as rx'd: 8 rds in 19:38

i wasn't getting that bar up off the ground to do anymore

substituted jumping ring dips and did GHD type situps.
On 7-2-09 end of round times:
04:52
10:36
17:00
at 20 minutes had done 3 rounds plus 14 cleans

changed it up due to not having a barbell.
AMRAP in 20 min:
10 pistols, alternating legs
12 Ring Dips
21 unanchored sit-ups

7 rounds + pistols + 8 Ring Dips

3 rounds in 17:30. Blacking out.

Scaled with 95# hang cleans. poor show. Getting over a "stomach virus". Just glad to do a workout. Just got rings too, love'um.

M/26/6"/172

no ring dips, instead did regular dips with 20lb DB hanging from feet

8 rounds + 12 dips. I couldnt grip the bar to do any more cleans so ran out the clock with dips.

good lord this was forearm torture... but fun.

7+3hc

4 rounds in 22 min

as rxd w 10 reps of cleans, 4 rounds in 22 min

at rx
8 complete rounds and i walked to the bar to start cleans on the 9th (thank God for the timer running out)

AMRAP - 20 min.

115# HPC
12 Bar Dips
21 Situps (anchored)

4 rounds + 11 HPCs

4 rounds + 10 hang cleans

95 lbs front squat
ring dip
sit ups

4 round + 15 front squat + 12 dips