Are these ring dips, or regular dips?

Got my crack! Is it sad that I'm sitting here hitting refresh? I know I'm not the only one. Anyways, nice push WOD right here. Push it push it!

I don't have a bench. Suggested sub?

#4

Pushups.

lelak, #4:

How about an honest push-up as a sub?

They must be regular dips. Crossfit usually specifies "ring dips" and if you go to the exercise video for dips, they're regular bar dips... + 20 rings dips is a lot...

Finally did Nasty Girls:

As Rx'd - 14:45

first set of muscle ups - 4. 3. 2. second was almost the same. third set only 2s and singles :( could be better. But I did it!

im going to love this...when its over

This is going to be good

Good triceps workout.

Scaling will be needed for me, probably on the BP and the PP and I can't do HSPU, so some feet-elevated pike pushups there, BUT, I CAN do dips, not fast, but I can do them. Not happy with today's performance, gonna try to eat more tomorrow and go into this WOD with energy and zest.
God Bless...

Where's the Canada Day shirts? Our National Holiday is 3 days before your guys?

Go, Jenn, go! Damn that course looks fun.

This is going to to be exciting. My shoulders are going to love me tomorrow night.

What can I sub in for the handstand push ups?

bringing back the old school, huh?

Hey FRAT,

We should all do the WOD at the CrossFit games and call it the FRAT games!

I can't wait to go to the CrossFit games for the 1st time!!!

Going to need a spotter for this one.

I have a feeling that one round is all I am going to get out of this!
My hands are like shredded cheese from yesterday's WOD.
The last 5 pullups ripped my hands up... I guess they can only handle 100 pullups a WOD.

Hof, from Crossfit Taranis, Victoria BC

i only have 1 Olympic bar,so i guess ill go buy a cheap one for tomorrow.

I just did JT today - this will need to wait for next week.

Yeah, that course is brutal....

Major Blackmon had us do it 3 rounds for time with 2 minutes of rest between rounds.

The only way it could have sucked more was to have the fault be do one burpee for each second you are slower than on the first round......

all the way from kuwait, baby!!!

all the way from kuwait!!!

JT on crack

OK, bench press and push press no problem. HSPUs will have to be modified. My real problem (amongst all of them) is that when I do dips my hands hurt a lot, not blisters or anything like that, like nerves being crushed painful. Any thoughts? This seriously limits the number of dips I can do.

What's a sub for handstand pushups. I can't do anything when the blood rushes to my head

One of the better WOD's in a long time. Dude!!!!

my left wrist has been bad so i've had trouble with HSPUs but I've worked on my technique so I am thoroughly looking forward to this WOD

Playoff Beard Party Bus Challenge Rules

Women's Rx weights: 65# Push Press and 95# Bench Press

Order of Merit:
1. Rx'ed (no credit for any scale-ups)
2. any 3 movements Rx'ed
3. any 2 movements Rx'ed
4. any 1 movement Rx'ed

I'm scaling this one down heavily. My shoulders feel overworked!

Oh boy..

Great video, would love to try the obstacle course, and of course, WOD looks intimidating and exciting.

Props to all, 3,2,1, GO!

#18 Franiel:

I'm in for just about anything, but I think I would prefer to just drink beer and hang out with you guys :-)

#31 Herm:

Got it, thanks bro. Just posted Thursday's WOD time a little while ago...almost met pukie, still reeling...

Get it FRAT!

This one looks like a blast and suitable for knee rest also, can't wait

Finally did Nasty Girls:

As Rx'd - 14:45

first set of muscle ups - 4. 3. 2. second was almost the same. third set only 2s and singles :( could be better. But I did it!

Comment #8 - Posted by: AllisonNYC_CrossFit Obsession at June 18, 2009 6:31 PM
_____________________________

Nice work Allison, that's legit!

That course looks like a ton of fun.

Early post Check
Awesome WOD check
New CF Swag that I am sure to purchase Check
Great video Check

Opening this page is like Xmas...

No Props to the FRAT from me Check Check..J/k guys and gals.. Have a good night..

nice shirt, might pick one up

sub for hand stand pushups are heavy shoulder presses

What's the women's weight for all of this? Is it 2/3 the posted weight-- anyone know?

Well, there are WODs where the task looks easy but then smash you over the head.....

and then there are WODs that look like they're gonna be a world of pain and then smash you over the head.

This one is gonna hurt

I don't know if any one has seen this yet, but we're all to blame for the problems with the health care system according to Rush Limbaugh

http://politicalirony.com/2009/06/13/limbaugh-blames-health-care-problems-on-exercise-freaks/

Hahaha

GO FRAT!!! Mmm...the only change that i feel logic is the ring dips instead bar dips....just a thought

Big hugs and bad english for all!!!

BTW wendsday "Grindy" 10:20 and thursday "Fran" 3:27 my daughter ís sick so i'm just with short workouts

#1 & 18: FRATTY FRAT FRAT FRAT. FRATTILICIOUS FRATTER FRATTING FRATSNIFFERS. FRATATATAT?

I wanted a good pressing WOD, guess I got more than I asked for, AWESOME!

Question- Do all CF gyms only offer sceduled classes? My life doesn't allow me to scedule my workouts.

Also none of the ones I have looked at would even allow for the 3 on 1 off rotation. What is that about?

HOLY TRICEPS BATMAN!!!

as rx'd

4 rounds in 18:30 - could not do anymore HSPU in a minute and a half. collapsed on my head at 4 attempts. that was tough on the tri's

Allison - Great work on Nasty Girls

GO FRAT GO

3 Rounds (subbed elevated push ups in 2nd round) + 5 elevated push-ups + 8 RX Benches...
shoulders...shoulders...shoulders...

bench spotter is necessary for sure!

^^^^

Rookie's experience does not bode well for me.

Anybody in the Frat want to call tomorrow a truce?

this one looks a bit lopsided. My prediction for the next WOD:
pistols
box jumps
squats
wall ball
thrusters
running
lunges
single unders
double unders

Why is it we never do sprints like 40's and 100's? Seems like we should since we're all addicted to gassing ourselves.

NO truce Jakers >=) prepare to owe a beer!!!!

Big side hugs bro

As RX'd.

I wish I can scale down but that's not how I roll unless I absolutely know that the workout is far beyond my physical capabilities.

Rounds:

2 rounds + HSPU + 6 bench press

My advice is to warm-up thoroughly. I felt like I could have warmed up better.

The pump through the arms messes up your HSPUs for sure! That was my weak point in this WOD but still did it RX'd.

I was timing to the end of the 3 rounds but accidentally stopped my phone stop watch but comparing to the time and my 20 minute alarm clock, I finished the 3 rounds (in a not timed-ly manner) 10 minutes later. I wish my arms were stronger.

"PROPS TO THA FRAT!!!"

Franiel

fantastic video! that obstacle course looks like a BLAST! how fun!

Very nice job Rachel and Jenn!

PlayoffBeard gooo!!!! good nasty girls!!!
Franiel you are a FRAT-MAN
WOD: OH MY TRI'S!!!!! UGGGG!!!!
hERM TAKE CARE OF YOUR SHOULDER BRO.
Pony did you rciebe my mail, i send you photos, i hope that can help.
hughs to every other FRATERS!!!!
gUYS I WILL GO TO THE CONSULATE ON WEDNESDAY 24 PLEASE CROSS FINGERS WITH ME!!!!
YOU ROCKS, CAN'T WAIT!!

Well my lady Lysa and I have our cool T-Shirts in the mail :-)

Today's WOD will be a METCON kick in the @ss. I started crossfitting after this WOD came up last time. Can't wait to do it.

Today I did my own WOD:

Tabata intervals of:

Air Squats
21-21-21-21-20-20-19-20
Flutter Kicks
17-17-17-17-17-17-17-17
Lunges
15-15-15-15-14-14-14-14
Thrusters with a big rock (30lbs maybe)
12-11-10-9-8-5-6-8
Toast

This one should be called "The Quad Crusher"

Have Fun, Train Hard,

Billy

Said it on St. Patty's day & I'll say it again. $39 for a T-shirt is REDICULOUS! First time I've felt like I've been taken advantage of by Crossfit for the almighty $$$.

Hope it's only temporary...

well, at least it will be easy to keep track of the # of rounds on one hand..

I've said it before & I'll say it agian, the amount of free stuff on this website is REDICULOUS! Every day I feel like I'm taking advantage of Crossfit. Man, I'm glad they don't ask us too often for those almighty $$$.

Have Fun, Train Hard,

Billy

believe it or not, my gym doesnt have a dip bar. so i will do 10 ring dips per round as a sub. kind of funny that i have to sub something harder than the prescribed movement.

travis from reno - as ridiculous as it sounds, 40 bucks for a t shirt is becoming pretty standard. these are limited edition though so theres a bit of a reason they cost more. the price will drop after the holiday like the st pattys day shirts did.

39$ for a T-shirt is pretty fair, come to the UK and see the cost of clothes!

Comment #56 I second that....

Well said.

Sheesh, anyone wanna get pumped before heading out on a Friday night. Order your 4th of July shirt one size up reckon!

HSPU's - Ideas for those who don't have a HSPU yet can be found in the FAQ. You'll also find ideas for subs and progressions on the Exercise and Demo page. Also, check out Crossfit Kids for some great progressions that are great for anyone.

Bench press - don't tell me you don't know what this is all about. 135lb total, including the bar. If you are uncomfortable benching alone go for 2x60lb dumbbells. No bench? - inclined or weighted pushups should be enough here. As usual, pick a sub, note it down for later reference and just do it.

Push press - look up presses on the Exercise and demo page - loads of info there. Guessing the shoulders will be feeling the pain so really work hard on jumping the bar up.

Dips - yep, these are bar dips. Only got rings? - I'd be guessing that somewhere between 7 - 10 ring dips would be a fair swap.

Remember, as an AMRAP workout the intent is for a sustained metabolic hit. If any one of the drills above is gonna have you staring at the equipment for extended periods of time you will be better off scaling. You know by now that BrandX is the place to go for that - don't you?1

Cheers, kempie

#3,

I do not have a bench either. I do my bench presses while lying on the floor. If you workout with someone have them hand you the bar while you are lying down. Once you are finished have your partner take the bar from you. It is not a full range of motion though it works for me. I have been doing floor presses for years.

Coach, quick question: Why bench press?

OUCH! My first week of Crossfit continues to humble me....... 3 Rounds in 20:06!

HSPU were WEAK! Felt good about the push press, though, and the SS book made a HUGE difference in my bench. Felt strong all the way through.

Now I think I'll just go somewhere quiet, and curl up and sob for a while! I haven't hurt like this since High School Football Daily Doubles!

m/27/210/72

4 rounds

#48 tonf:

i'm also just curious, why no (or very rare) short sprints in the WODs? i realize the 400/800 are 'sprints', but it's clearly a different intensity when you go nuts on a 40 yd. dash.

My apologies for the negativity, I'm so ashamed I'm hiding behind the thin veil of anonymity.

The WOD looks excellent.

The video... 1) an obstacle course with arbitrary extra challenges indicates that the designer didn't understand 'obstacle' course (where the obstacles provide the challenges, not arbitrary impositions like "crawl with confused movement standards across this mat") and ultimately he knew it and had no confidence in his course.

2) Video editing: play with effects to add confusion, muddying an otherwise well-shot video. "We know what the buttons do, who needs judgment?"

3) Rachel Medina, etc, because we're very deliberately taking crossfit to the less-educated masses. Let's get rid of this coach character with his high-falutin vocabulary, who cares about that technical crap anyway? (definitely not the makers of this one). It's about time we broadened the notion of 'elite' until it's a self-contradiction.

This is what the future of crossfit looks like, we'll just need extra layers of selection to sort the wheat from the chaff.

m/43/185

as rx'd

3 rounds

Crossfit-inspired "virtual swim meet"?

http://www.nytimes.com/2009/06/19/education/19college.html?_r=1&th&emc=th

got 4 rounds

first week doin this

41/m/176cm/72kg

AMRAP in 20 minutes

3 HSPUs
6 ringdips
9 PP, 95#
12 push-ups on pushup holds

6 rounds + 3 HSPUs

HSPUs were only negatives from round 5 on.

m/41/5'6"/145

subbed 30# dumbells for pp

3 rounds

ONE. And I'm proud. AS RX'D. Ouch. Perhaps I need more work on this.

4 rounds
last two rounds HSPU turned to garbage

This one's not eve deceptively difficult, it's obvious.

Looks like a good day.

CF has lost their minds! $39 for a cotton T-shirt plus S&H....

4 rounds +5 hspu, 10 bench, 15 push press

m/41/195/5'11"

WU
row 500
70 jack
15 squat
20 roman chair situp
15 roman chair back ext

Sub assisted HSPU (legs over bar)
Sub 10 dips instead of 20, or I'd be there all day with the dips.
Sub 111# bench instead of 135#
Sub 85# instead of 95# push press

AMRAP
5 HSPU
10 Bench 111
15 85# push press
10 bar dips

3 sets + HSPU + Bench in 20:00
Finished the 4th round after 20:00

Had to switch to assisted bench dips after first round due to shoulder pain. Even the bench ones hurt a lot. That shoulder was sore going in, I guess from snatches the other day. Weird as it was my 'good' shoulder which hurt. The bad one was pretty much fine.

5 rounds 1 HSPU

2 rounds + hspu, bench, press, and 11 dips

subbed ghd pushups for HSPU, 1st round used 102 o n press, then subbed 82 for next two rounds

awful, but my gym did just get a new pegboard! yippee!

27M 6'5" 220#

CG E City Crew 0700 results:
Dazzo:3 3/4
Smith 3
Hicks 2 3/4
Morgan 4

Do things usually tend to go pull/push or push/pull, with WODs? Just thought I would ask, as I am trying to get a feel for the schedules and what to expect.

Lovin Crossfit so far! One week today and already seeing minor changes and improved results, energy levels, etc. Actually excited about my workouts again; the variety helps.

Thanks for the info and for being here.

Jay this is no set schedule. The whole idea behind CrossFit is to prepare you for the unknown. Remember CrossFit is; constantly varied -functional movements - at high intensity. Be prepared for the unknown and as Coach says " we fail at the margins of our own experience"

I'll hit this one after work.

Gabriel you bring up a good point. The variety is what I love; no more of that "oh, Wed. is chest day...again" sort of mentality. That gets old after a while, especially when you realize you're building big muscles that couldn't actually "perform" in the "wild" at all.

Building muscle just for gym - without practical movements - really is kind of pointless, once you have a solid foundation in place. Like I said, loving the variety here.

28/6'8"/219

4 rounds

6 rounds and HSPU and Bench

M/26/6'1/175

w/u: 500 M Row

WOD: "Presser's Delight"

Subbed 3-6-9-12 rep scheme:

3 Rounds plus 1 HPSU

Absolutely ridiculous WOD. Each exercise built upon the last one. PP was def. the most manageable exercise; HSPU were the most difficult.

Nice sets guys and ladies; can't wait to leave work tonight. HSPU are tough as hell, only recently leaned out enough to resume them.

Have fun and lift hard.

As Rx'd:
3 rounds + 5 HSPU + 5 BP
continued to finish round 4 after 20 minutes

If someone tried to fight me today, i would lose horribly after doing this. Next time get 4

as rx'd with ring dips
3 rounds.
disappointed, wanted 5(unrealistic) woulda been happy with 4.

as rxd
3 rounds+2hspu

That course looks like every little kids dream day..just goes to show you what age does to ones outlook.

3 Rounds as rx'd in <15min. Then spent.

Glad to see 3 rounds is not so bad. Felt like a wusspuss for only completing three.

hspu done on cement blocks, love em.

Been wondering when we're getting a chest sesh, it's been all pull ups and my lats are fried.... excited glad that 3 sets is the norm here!

M/48/6'/185

4 Rounds as rx'd

4 rounds as RX'd
2-4 round, subbed incline pushups for HSPU.
All rounds, jumping dips.

m/27/180/72"

subbed the HSPU's with elevated PU's on the bench.
also had to scale back to 95 on bench-press after first round.

2 rounds and 2 pu's + 2 1k sprints from CF Endurance.

Note: yesterday was a bad day to start the hundredpushup.com program.

3 rounds in 20 min. 1 round after just for fun.

m/30/215/6'0"

4 Rounds + HSPU and Bench

Explain this. I used to do 225 mil press for like 8 - 10 reps. I was today's WOD and HSPU for 5 and was like, ha.. I'll breeze through that. First round not so bad. Dude! Second round came around and I collapsed on my head. I couldn't push my self up! I took a deep breath and did half ass ones just to get to through but damn. The 3rd set, I had to do assisted ones. I anchored my feet on a bar and did them. I did higher reps.

I finished with 3 rounds and bench press. I saw those 95lbs with about 10 seconds to go, and my body just said, don't you dare.

What exercise can I do to build up the HSPU's? Doing handstands? Assisted ones?

All of our Marines finished 4 rounds. We did have to go down to using 115lbs for bench and 75lbs for Push Press for some people. Some of the HSPU's were more like incline PU but it was in an honest effort.

#44, I agree. 3 CF gyms in my town. None offer a workout before 8am?! I have to be at work way earlier than that. Also, at any one (and who can afford to join all 3) only 3 CF workouts per week. Nowhere near 3/1. I miss CF Atlanta. They follow the main site to a T.

M 68"/160/40

3 rounds plus 5 HSPUs and 2 BPs

Did assisted HSPUs (feet waist high on bench)

32/m/6'4"/224#

3x CFWU minus dips and pushups

3 rounds even

For the HSPUs raised the bar on the Smith machine (I finally got to use this thing!!!) to about chest height and hung my feet over. Not quite HSPUs but a lot more than elevated pushups. Second and third round I was sweating so much my hands were sliding around on the floor, thought I was going to break my neck.

Had to do dips with some assist.

#58 Tonf

Aren't those the kind of distances covered in Tabata intervals?

Just finished the WOD for today. 4 rounds but had to sub pull ups on the last round because my shoulders were not having anymore HSPUs. Man what a workout loved it.

3 rounds + 5 HSPU

HSPUs were a rude awakening on round 2, assisted for rounds 2 and 3.

31/m/5'10"/210

My hspu(s) need a lot of work, my range of motion is minimal.

3 rounds + 5 hspu + 3 bp

HSPU (toes on smith machine bar at eye level)
Bench 135
Push Press 40 lb DBs
Dips on Bench

5 rounds even

m/29/5'11/170

definitely a weakness for me-

2rds + 13 ring dips

Great WOD, Instant muscle failer.
As Rx'd 3 rounds in 19:06

#99

The FRAT is for the super-cool elite. However, I am starting a new group that is for the super-DUPER-cool elite. It will be called the TARF. You can join if you like cause I like your style.

m/30/71"/95k

3 rounds 19:51

I can barely lift my arms right now.

坏狼

Ouch!
First set of handstand pushups rx'ed - the rest assisted.
45kg push press
65kg benchpress

2 rounds and 7 dips.

m/32/5'9"/169

as rx'd but my hspu were pretty sorry after the first rd

got 3rds + 5 hspu

34/m/5'10"/190lbs

As Rx'd = 4 rounds.

Whoa!

i weigh 170 what is the weight i should use
for barbell press for sub on hspu.

Jenn,
You're a badass, girl! Nice work!

32/m/170

Rx'd - 4

I really need to work on my HSPU.

Work hard. Play Harder!

used 115# on bench

3 rounds

#105 dan m
im kind of new so i don't really know. I hear tabata is like 20 seconds on 10 seconds off. Most people run a 40 in about 5 seconds and the 100 in a little more than double that, so it probably wouldn't fit very well in the 20 sec on 10 sec off. Again im new so i'm not sure i know exactly what im talking about

28/M/240/6'2

3 Rounds plus Bench and Push Press

Added 5 reps to bench for HSPU

31/M/190

suckball, that was pathetic

Not as rx'd - still can't do an HSPU without cheating by putting the top of my feet on the smith machine bar.

1 dip short of 3 rounds

The 135 bench was much harder than it should have been for me from the very start

7 ring dips for bar dips otherwise as RX'd. 3 rounds and 5 HSPUs.

modified

5 inverted Pushups
10 (15lb db)bench press
20 (sand filled PVC pipe)Push Press
10 Jumping ring dips

8 rounds

bw 165

hspu assisted

5 rounds

35/M/200/6'

Wow. Toughest WOD for me in awhile.
Early AM: Press 5 X 95, 5 X 115, 5 X 135, 2 X 145, 3 X 140, 5 X 135 (trying to figure things out.)
Round 1: as RX'd, 60# DB's no barbell
Round 2: HSPU's horrible, rest as RX'd
Round 3: HSPU's negative only, rest as RX'd
+ 5 piked pushups feet on bench, + bench press + 9 PP
My shoulder weakness in revealed in crystal clarity.

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

3 rounds HSPU, Bench, P.P., and only 5 reps of the dips , almost 4 rounds. I ''THOUGHT''I would get 5 rounds.

2 rounds rx'd = 18:00 (with mate sharing)
3rd round subbed 40kg press for HSPU 28:34

TARF.. LOL

All as xr'd: 2 rounds, 5 hspu (although they weren't honest) and 8 reps benchpress. Super heavy wod!

Rx'd first 2 rounds
Womans weight
Last 2 rounds
Dropped bench to 85lbs.
65lb pushpress on all 4 rounds
95lb on bench first 2 rounds
Total 4 rounds

30/M
3 rounds as rx´d 19:21

Five
(broken)

M/22/6'0"/175

As RX'd: 10 dips from 3 complete rounds

Push press was weakest.

65# bench and PP
band harness HSPUs, band dips
2 rounds + 5 HSPU and + 5 BP (barely)
yikes. feel the burn!

5 Rounds even...

Did use barbell on a rack for HPU's...Still was about vertical...

LOVED THIS WOD THOUGH!!!

Re WOD - I am still lugging to much excess weight to do HSPU & dips, so I subbed burpees for HSPU and modified pushups for dips (both bodyweight and "pushing" movements). I got four rounds and 5 burpees and 7 bench reps. Killer workout.

Re Shirt - The purchase isn't mandatory, right? Even visiting the website isn't mandatory, right? I don't understand the complaints about over-priced shirts or conservative articles on rest day. I don't plan to buy the shirt and I don't find the policy/political arguments convincing on rest day. (Disclosure: my leanings are much more liberal.) But, these are my choices. I don't *have* to buy the shirt. I don't *have* to read the article. If this were mandatory reading for your kid's school or required attire for workouts, I would understand the gripes.

Born and raised in the Flickertail State, I was disappointed to see even my fellow North Dakotan from Grand Forks complaining that Coach Glassman's conservative leanings had turned off people from Crossfit. Anyone who spends the time to read and listen to the things Coach talks about must recognize that he is the kind of person who appreciates the value of academic process, spirited debate, and the importance of the journey of looking for "truth." One may not agree with his conclusions about politics or whatever, but it is difficult to imagine any reasonable person not finding him to be a well-read, intelligent fellow who has based his positions on extensive research and deep thought.

In fact, more central to the main point of Crossfit, Coach has long argued that the fitness industry is horribly lacking in vigorous research, quantitative analysis, and “real science.” People may even argue that they also disagree with Crossfit/Coach’s conclusions about fitness, but this disagreement is also long welcomed. Coach says anyone who can produce reliable data that their system produces better results, the door is open. Diversity of approach, thought, and methods will ideally produce better and better systems, which will produce better results.

Rather not buy an expensive t-shirt? Don’t. Rather not read some conservative rant? Rest days are pretty predictable (you don’t even need to take off your shoes to count to four with a reliable method), don’t open crossfit.com on rest day. Don’t like Crossfit? That’s cool too, there are lots of lonely Leg Curl machines that need your love.

The most wondrous thing about life is choice. That is why freedom is so important.

As Rx´d

4 rounds plus 13 dips - Finished 5 rounds in 20:30

OK, I am really good at HSPU now. I can fly through 12 rounds of Mary, but this one? By the second round I was doing one, then one, then one... HSPU, ouch. I thought the push presses were going to be the hard thing and they ended up being the easiest!

4 rounds exactly - as rx'd

I completed the first round in 2 minutes, but then had the HSPU issues. Only a couple were less than full ROM. I didn't want to cheat too much. If I had finished the 4th round faster, I don't think I could have done any more HSPU anyway.

Hats off to those that did 5 and 6 rounds. When I started Crossfit a little more than a year ago, I could not do one HSPU and 95# push press very hard for me.

Brand X scaled - The Porch

As many rounds in 20 minutes of

3x HSPU
6x 135# bench press
9x 95# push press
12x dip

2 dips shy of 3 rounds. first time doing HSPUs in a WOD. thank you crossfit for making me feel like a badass.

Skipped it.
Road my bike to Target instead.

5 rounds as rx'd in 19:56
after a 10 min break: ran 2 miles in 14:20

M/38/6'/265

Did Wod as prescribed, huge Lactic burn in shoulders, great feeling when complete!

2 dips short of 6 rounds.In 20 min Limit!

Oh forgot last 2 rounds depth on HSPU was to shallow!

Chris LaLanne of LALANNE FITNESS powered by CrossFit has joined The Paleo Diet Team!
http://www.thepaleodiet.com/aboutus/

What exercise can I do to build up the HSPU's? Doing handstands? Assisted ones?

Comment #100 - Posted by: Sung at June 19, 2009 6:14 AM
______________________________
Sung, scan exercises and demos link from main page, look for the vid on HSPUs, they show about a half dozen subs. To build up your HSPUs - add whatever sub you can do to your warm up, then do the best sub you can every time HSPUs are in the WOD; it'll come. Paul

m35/170/5'8"

as rx'd 3 rounds plus hspu's and 135lb bench press............shoulders were gone!

m35/170/5'8

as rx'd, 3 rounds + hspu's and bp
shoulders were fried!

I had to play somewhat of catch up today.

Buy In: Run 400m (2:39), modified CFWU with 15 reps each, stretching.

Hang power snatch 10x1 (unfamiliar movement so I kinda kept this in my warm up).
I did 45 lbs x 5 reps then 55 lbs x 5 reps

Puppies:
25 Wall-ball shots
25 Pull-ups (assisted pull ups)
20 Wall-ball shots
20 Pull-ups (assisted pull ups)
15 Wall-ball shots
15 Pull-ups (assisted pull ups)

13:52:36

No cash out.

23/m/180
5x3OHS: 115-115-125-135-135

ouch - did J.T. yesterday. Eh, what's a few more shoulder, triceps, and chest exercises? Needless to say, I may not get as many rounds today due to fatigue of those muscles. I may have to scale the weight on Push Press and possibly make it shoulder press because of an almost healed knee injury

look forward to this one.

m/40/6'1"/194
Had joined a bunch of recovering meatheads with deck of cards.

Flip card and complete push ups for entire deck. 15 sec per card.
reshuffle flip card for entire deck sit ups. reshuffle and flip card for half deck 1 pood kettlebell snatch each hand
25 pullups at end
1,083 total reps = Good Friday Morning

got 4 rounds out in 20:59 was almost finished at 20 mins so had to finish the round off!

23/m/5'9"/65kg

5 HSPU
10 60kg Bench
15 42.5kg Push Press
20 dips.

Push Press was horrible, but realised i was doing military press for first round, forgot you do a 1/4 squat and push!

Subs:
HSPU modified ala Boz, first round legs straight, 2nd and 3rd round legs to chest
Pushups instead of bench
55lb push press
dips as rx'd

Knew it was going to be brutal after the first HSPU's and struggled to even get one pushup.

2 rounds plus HSPU, PshU, 8PP.

3 rds + 5 hspu 10 bp 15 pp 2 ring dips
5 hspu
10 #135 BP
15 #95 PP
20 Ring dips subbed for dips

First round did 8 presses then looked at the wod again and saw PP.

rd1 :09/ :29/1:21/:53 2:53
rd2 1:14/1:10/1:25/1:33 5:22
rd3 2:08/1:08/1:13/1:42 5:11
rd4 3:21/ :55/1:06/:05

Amazing how hard the HSPU became on each rd.

Hello all,

I have started to follow the WOD's for about a week now and have run into some barriers. I have a partial wrist fusion on my left had which basically means I cannot make the "stop" motion or 0 degrees of wrist extension. This is a problem for any type of movement that requires that power position of my wrist. I have learned to adapt for cleans , snatch, push ups, and push press. However HSPUs, bench press, and ring or bar dips I have not found any substitute. The only thing I have behind the bar is my thumb in BP so anything over about 45lbs is a challenge. I really want to get going on crossfit and I'm open to any suggestions. Thanks in advance!

M 34/5'7"/137

Subbed 95 lb. Bench and 65 lb push press: 3 rounds

Can't wait to do this wod

This one caught me by surprise. I thought I would destroy it, but the opposite happened.

3 rounds + 10 bench + 15 push press + 1 handstand pushup and an embarrassing fall.

As rx'd
5 rounds + 5 HSPU
I really liked this WOD
My hand stand push ups need work. I thought I was pretty good at them until today. My shoulders were wrecked.

m/29/145

subbed 95 lb bench and 70lb push press

4 rounds with a little time to spare, but I was complete toast. Much harder in reality than on paper

3 rounds - tough

M/43/6'0"/175
Must be really tired today....
3 rounds and was beat at the end. Could barely finish 3rd round. Thought I was good for four rounds at least but not even close.
Maybe too much stress between work and home. Usually though I can use that stress to my advantage and take it out on the WOD but not lately...

I like that - got me wondering what I could do like that for kids in back yard - looked like fun, nice work by Jenn and Rachel. Since she can beat Rachel, I have to add Jenn to my list of CF goddesses. Paul

i did 3 rounds. had to sub the handstands a little bit. i used a bar to elevate my feet, so i had support with the hs pushups.

M/33/180

Not as rx'd...OD

HSPU x 5
145# BP x 10
105# PP x 15
Dips x 20

3 rnds in 19:10

M/20/6'0"/160

HAHA what a great WOD, had to sub 25 bench dips for 20 bar dips cause my weight room doesnt have bars (frustrating right?)

I did 4 rounds + 5 + 8 in 20min and finished the 5th round in 22.48

my wrist still hurts so im icing it now and its hard to type.. and id like to thank the person who put push press and HSPU in the same WOD cause i fell on my face 3 times doing HSPU! THANKS CROSSFIT and im going to buy one those 4th of july t-shirts, love the design!

3 rounds 17:49

Toasted after that. Couldn't even raise my arms to wash my hair

Did 7 rounds total in 21:53. Since I am on the road, I had to sub bench dips for reg dips, and 65lbs for the push-press.

Keep Training hard all!

4 rounds + 5 HSPU

Completely toast

Scaled to Pack (95# Bench, 65# Push Press)
Subbed: Feet on the back of a shoulder press bench for HSPU.

2 rounds + 5 + 10 + 15 + 6 dips.

Dips were the worst of them all

3 rounds plus 5 HSPUs.

First round was as rx'd.

last two rounds did with 115# benchpress and assisted HSPUs (one foot on overhead bar)

m/21/150/5'7

3 rounds + hspu,bench,10 shoulder press

S/f

33/M/6'00/184

3 rounds + 2 face plants

Total muscle failure. Wind was fine.

DD

Hey guys!

I sure had to scale this one...

Pushups done with legs on 24 inch box and the ass high in the air.

Benchpress with 40kg

Push press with 30kg

Legs used to assist with dips

4 rounds completed, after 4th round I had just under 2 minutes to spare but I was unable to do even a normal pushup in that time.

Keep it safe guys and have a nice rest day!

Menco

I like this work out, seems so easy on paper...

Stopped clock at 19:37

4 rounds. I thought I would do 7-10 rounds....
Wouldnt have made a single HSPU after these 4 rounds, thats why I stopped...

All I could think is "that doesn't look that bad" then I saw the dips...

Oh-and by the way:
did this modified due to the equipment:
so did 65 kgs benchpress instead of 60
and 40 kgs Push press instead of 43 kgs

did WOD as written but with 7 ring dips instead of 20 bar dips.

Total muscle failure. Should have scaled. First 2 rounds were TOUGH.

3rd round was a debacle. Barely got to the dips on rd 3 which I didn't even really get through.

3 rounds with two minutes left. Left it at that. If you got 4 rounds you are a beast.

Wayne - Combat Crossfit
FRATRICIDE
Walt
TARF Supreme Commander (Jeff)
Penty

As the Senior Executive Vice President of Recruiting Southwest Division for FRAT (F* Reading All That) Inc. It is my honored responsibility and duty to search out and identify superior cool elite party hounds. Your ability as a Crossfitter (athlete) has absolutely no bearing on becoming an esteemed member of the FRAT. In fact acts of superior athleticism may bar you from entrance to the group. (eg Matt Murski keeps posting those dang videos of doing Grace as Rx'd with one arm.)

Now TARF (rhymes with Barf who hangs out with Pukie who shows up when you've over done a WOD (Yeah) or a party (boo)) is basically a "Me Too" organization. Nothing creative or new just another also ran and ripping off someone else's work. I'm sure Gym Jones members will feel right at home in TARF.

But As the Senior Executive Vice President of Recruiting Southwest Division for FRAT Inc I've determined The five of you seem like you have some potential as Fratters. You will be receiving an enrollment package in the mail with all the standard membership questions (ie Do you have any attractive females that you could bring to FRAT events). Of course there is a nominal initiation fee (this fee will make a $39 Tshirt look like the steal of the century that it is) and of course you have to buy every member of the FRAT a beer that you lose a WOD to every day.

We look forward to drinking your beer...er... I mean having you as members of the FRAT.

The Great and Powerful,
jakers
FRAT Inc
Senior Executive Vice President of Recruiting Southwest Division

i did heavy "Jeremy"
21-15-9 of
185# Overhead Squats
Burpees
=18:40
ouch

Paul

Ms Hunter made it on my list as soon as she said she was concerned about her Pa-dunk-a-dunk making it through the tire.

That's a powerful Crossfit woman right there.

25/m/5'11"/205ish
4 rounds w/ring dips

Good video! I haven't done that obstacle course in 5 years and watching it today reminded me of how horribly painful it is. I don't think I ever completed it without nearly puking!

FRAT

"...'cause I'm just a SKINNY little boy from cleveland Ohio, come to steal your women and drink your beer..."

we only have rings...is 10 ring dips a legit sub for 20 bar dips?

jakers,

I didn't say I was joining anything, just thtat it was funny.

Have all the beer you want.. you can try the new paelo beer I'm working on.

To Coach for giving us Crossfit and everyone in the commyunity who bothered to answer questions about shoulder injuries:
THANK YOU! THANK YOU! THANK YOU! THANK YOU! THANK YOU! THANK YOU! THANK YOU! THANK YOU! THANK YOU! THANK YOU!
I Just completed my first workout in 13 months completely pain free. I dare say my shoulders are better then 100% again!

As Rx'd 4 rounds.

WooHoooooo! :)

46/M/6'/185

7 ROUNDS + 5 HSPU + 9 BP. AS RX'D.

HEAD TO FLOOR HSPU.

THEN 30 MIN. OF BAG WORK, PUNCHING COMBOS...THEN 15 MIN. ON THE BAY FLOOR...I'M SO DONE.

IT'S ONLY ROCK AND ROLL.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/36/6'1"/199

3 rounds + 5 HSPU + 10 BP + 6 PP

Need work on HSPU. Good during rd 1, about 1/2 rom rds 2-3, negative only rd 4.

Everything else as rx'd.

m/36/5'11/212

6rds + 5 HSPU + 5 BP

*Used 48" platform to rest feet for HSPU*

Almost 4...

3 Rounds + 5 HSPU + 10 Bench + 15 Push Press + 5 Dips

Rx'd

33/m/210/6'5"

3 rounds + hspu, bench, pp

took another 1:58 to to the dips.

CFWUx1

Head to abmat HSPU
95# bench press
65# push press
dips done with hands on flat bench and feet on plyo box

5 rounds + 5 HSPU + 10 bench press + 15 push press + 1 dip

not a gasser like yesterday...but an upper body depletion! I am smoked and need a shower!

DAY 1 OF KIDS ON SUMMER VACATION!

#132~ great work girl! :) and I hear you on the HSPU getting a tad shallow by the end!

3 rnds +5 +7

sub'd 20 ring dips for reg. dips. Hard.

#191 Robert Sutherland... you are a MONSTER!! keep up the good work

3 rnds plus
5 HSPU
10 Bench
15 Push Press

Ouch! My Shoulders already feel it and I haven't done the WOD yet. Scaling will be a must.

Subbed in 5x Pike Pushups for HSPs because I can't do them.

3 rounds

2 rounds as rx'd in 19:00,
+ did one more set of HSPUs

struggled with handstands, but made up for it, with the other events; 3 rounds

Jakers,
From your comment at #182 I can plainly see that the FRAT is part of an evil alliance with globo-gyms and Walmart (and probably Iran too...though I can't prove that...yet). As soon as the TARF came along and offered something free, unique and wonderful (much like CrossFit) you were extending "invitations" for us to join your organization. Now I am certain that a flurry of law suits followed by a hostile takeover is imminent if I don't say that we will join forces with you. But we will never succumb to the pressures of your sick desire for global domination. FREEDOM!!!!! (said like Mel in Braveheart of course)

4 dips shy of 3 rounds with the exceptions of my feet hanging on a Smith bar for the HSPU's and using an assist for the dips.

My shoulders are killing me and I get to paint the exterior of my house tomorrow. I love CrossFit!!! 3..2..1..go!

As rx'd except for partial HSPU

3 rds + 5 HSPU 10 bench 15 PP and 15 dips

dips killed me and need to get stronger with HSPU. Arms ar officially dead.

4 rounds, had to do assisted HSPUs - Thought the push press would be the hardest, nope, it was the dips. Also thought I'd get more rounds - before I started. Quite a wake up!

25/m/173

subbed 10 ring dips for reg dips

5 rounds + 5hspus,10bp,15pp

hspu's got ridiculous. did singles for my last round.

Wall - Ball/Pull - Up WOD as Rx'd 11:13.

#138 Scott,

Dude, most well said, and thanks for saying that...YOU ROCK!

TARF Supreme Commander

Even though we are competitors I had the civility and the common decency to call you by your title. I would appreciate the same courtesy.

While I do envision the FRAT as a fortune 500 company in the near future, perish the thought that we would be modeled after Wal-Mart that has helped millions of people by providing their everyday nesscities at low cost helping them stretch their dollars further. We are not an organization for the unwashed masses but the self identified Remnant. We prefer to think of ourselves more along the lines of Starbucks. We can charge a premium for the experiential nature of what we do; not necessarily the product itself. Kind of like an affiliate. Except with out the physical location. Or the product.

Basically I'm a lot like Las Vegas. How about you just give me the money and then go home. :-)

The Great and Powerful,
jakers
FRAT Inc
Senior Executive Vice President of Recruiting Southwest Division

M/45/5'11"/180

assisted HSPU's
Bench Press as Rx'd
Push Press as Rx'd
gravitron assisted Dips

3 rounds

Wow. Burned out quick! As rx'd.

5 full rounds in 18:50 Failed on subsequent hspu's. I did the 1st round in 1:30 lol and had 3 rounds done before 10 minutes... Just couldnt finish strong after that...

Great workout to follow up the wall balls from yesterday. I love the programming here!

1 round; through 8 dips on round 2.

dips took FOREVER - my strength-to-weight sucks. Thinking I should have made some adjustments to allow for more rounds, less rest. Did negative HSPUs on the first round, decline pushups on second.

46/m/5'7"/145

Subbed ring dips - 20 per round

4 rounds + 5 HSPU + 10BP

37 yom / 72 in / 199lbs

4 rounds in 18:30
Sub'ed steep inclune push ups for HSPU

**Did heaveyt bench press yesterday and maxed at 300 lbs, so my chest & arms were a little sore.

Semper Fi!

CFWU

Still getting over the flu, so I scaled low again:

AMRAP 12 mins:

3 HSPUs supported against the wall
6 Push-Ups
9 10# DB Push-Press
12 Dips

4 rounds. I couldn't get my head off the floor during the HSPUs in the 5th round. I tried for the 1.5 minutes, then did 6 of the pike position off the arm of the couch style HSPUs.

F/37/124
Wow! HOly triceps killer! As rx'd for women, 95#/65#; HSPU to abmat & reg bar dip dips! (These were all doubles and singles by the 3rd rd)
3 rds + 5 HSPU + 10 bench

As rx'd did 3 rounds + 5 HSPU + 10 BP in 16:56. Was interupted by a call and had to leave. Finished 4th round and a 5th after returning.

5 rounds.

I wanted a good pressing WOD, guess I got more than I asked for, AWESOME!

Question- Do all CF gyms only offer sceduled classes? My life doesn't allow me to scedule my workouts.

Also none of the ones I have looked at would even allow for the 3 on 1 off rotation. What is that about?

m/35/153

as rx'd 3rds + hspu + bp + 11pp
great upper body workout, tri's are trashed!!

Scaled to Brand X Pack:
3 X HSPU
6 X BP (135lbs)
9 X PP (95lbs)
12 Dips

6 rds

m/38/5'10/160

warmup test:
135# bp 10 reps

then for wod i hacked this one up and not for the better:
totally skipped the hspu
115# bp x 10
75# pp x 15
dips X 20
2 rounds in 15 min. My shoulders and triceps told me to f@ck off, so i did.

Finished off with some nice deep back squats, and yeah i had to use a towel to wrap the bar which works good for me.
3 - 165# x 10
1 - 225# x 5

Going over 200# kills with the naked bar for me. On 1RM squat day the other day i got to 265 with a towel and can't even imagine doing close to that much with a naked bar. Seems nuts. I'm a skinny sumbitch and probably ignorant about where to load the bar exactly though.

M 37 6' 165#
4 rounds plus

5 hsp
10 bench
15 PP

After round 1 HSP were assisted with box and ads in the air.

HSP is one of my weaknesses

subbed push ups w/ feet on high table for HSPU's
5 rounds and 5 sub HSPU's

6 Rounds as Rx'ed.

Had about 45 seconds to start round seven, attempted numerous hspu's only to fall on my face every time.

M/43/185/5'9"
As Rx'd 4 rounds

If ever I was guilty of overestimation, today was the day.

4 rounds as RX'd

Round 1 was cake, but I didn't realize how smoked your shoulders get from all the pushing movements until I faceplanted on the 1st HSPU for round 2. Guh.

39/m/190

hspu 5 reps
135lb bp 10 reps
50lb db's push press (100lb total) 15 reps
dips 20

really lame
3 rounds...hspu my downfall

Got 3 full rounds in about 21 Minutes.

First time for Cross Fit and I loved it!

3 rounds + 1 hspu as rx'd

If I'm being honest with myself, a few of the hspu's were completed while falling away from the wall. I kipped all of them, but my head touched the ground on every one, so I suppose that counts as "rx'd." Good Wod.

People get so defensive.

If I saw that shirt in a store, I'd comment "Man, that's too expensive for me for a t-shirt". But a passing salesman saying, "Well if you don't like how expensive it is, go somewhere else!" would be completely out of line. Not to mention a passing shopper saying that.

To all you counter-whiners, think of it as a product under market scrutiny like any other.

3 rds

As Rx'd 3 RDS + HSPU + 9 BP

CrossFit Warm Up

W.O.D. (as rx'd, but used rings for the dips)

3 rounds even

m/42/162/6'

3 rounds

47 / 178

as rx'd

2 complete rounds plus 5 HSPU, 10 BP, 15 PP, and 4 Dips

It took me over 6 minutes to do the 3rd set of HSPUs. I had 3 fails in there also, couldn't do the up part.

3 rds.

replaced bench press with 70lb dumbbells bench press and dips with ring dips. assisted hspu (toes on bar) in final round.

got interrupted for several minutes but didn't reset the clock. i'm not sure it would have made much difference, based on the fatigue i was feeling anyway.

did Fran instead. new PR of 5:42. Oh man, those dudes with sub 4min times are monsters. Props to you guys.

37/m/165
WOD with
standard Push UPs
75# Push Presses
4 Rounds 19:27
Very Tough

3, as RX'd, at the buzzer. Think I'm gonna be sore.

40/m/200

4 rounds at 3,6 (135),9 (95),12

Handstand pushups got ug-ly

31/m/195

4 rounds

HSPU w/assistance bands. all else as rx'd.

CrossFit Warmup

As prescribed:

4 rounds and an epic fail on the HSPUs for the tentative 5th round, but thrilled to have made it that far.

FRAT: That being said, this one will take your heart if you let it. As other people have mentioned, the first round or two, it's not so bad. At round 3 the suck factor really set in, but man, what a workout!

M/33/5'10"/210

Wow. Even scaled down, this one is looking like 1.4 rounds or so for me.

3 rounds plus 5,10, 15, 9

WB/PU WOD, details there. 15:20

4 rounds + 5 HSPU, 8 BP (135lbs)

wod as rx'd with ring dips
3+ 3/4 + 10 ring dips

4 rounds + 1 weak sauce hspu

4 rounds

bench started w 80# dropped to 75#
push press 65#

32/m/70"/215

Subbed 135 press for HSPU, then had to scale down to 115 for second roound and 95 for third round. Most depressing workout ever.

2 rounds + press/bench/push press, time ran out after push press on the third round.

4 rounds plus 5 HSPU's 10 BP's and 15 PP's
Killer shoulder workout especially after yesterdays wall balls.

Hooyah Navy Deep Sea Divers!!

m/48/177

On the road today with my family at the beach. Had to find a local gym for today's wod.

Started off by incorporating some skills work into my warm up:

Overhead Squats, PVC, 10 reps
Pull Ups, Chest to Bar, 10 reps
Ring Dips, 10 reps
Double Unders, 10 reps
Muscle Up Progressions, Rings at 65 inches, 5 reps

Then onto the wod:

Handstand Push Ups, 5 reps, 0:28/1:11/1:26/1:24
Bench Press, 135 lbs, 10 reps, 0:46/1:22/2:24/2:34
Push Press, 95 lbs, 15 reps, 0:58/2:27/2:18/2:28
Bar Dips, 20 reps, 0:34/0:50/1:00/0:53
Total Time: 21:53

A little short of 4 rounds. First round unbroken; remaining rounds highly broken (typically 1-1-1-1-1/5-3-2/5-5-5/10-5-5). Last set of HSPUs were really ugly; everything else was done with good form.

Mama and the kids played in the ocean today - I'm off to join them now.

M/40/185

Great workout for a guy with a broken left foot and walking cast. Subbed 85 lbs for the push-press to make sure the foot wasn't too stressed.

3 rounds, plus 5 HSPUs and 10 push presses.

More better faster

46/181

3 Rounds plus 5 + 3. wow.
I was thinking of that beeper alert ad on tv where the lady says "I've fallen and can't get up" while trying to get another hspu in.

Completed 5 rounds - - I am exhausted - - hell it took me about 20 min. to type this input...

HSPU, Bench Press, Push Press, Dips as Rx’d

6 rounds + 5 HSPU and 10 BP

43 M 5’7” 182

3 rounds as rx'd with 5 HSPU and 7 bench press.

32/m/165 subbed assisted hspu. 4 rounds plus 5 hspu, 10 bench press, and 6 push press

Rx'd 4 Rounds in 19:59

WOD as prescribed: 5 rounds

33/m/170

as RX'd
4 rounds. That was a burner. Crossfit, thanks for beating me down with that one!

27/f/133
Scaled Bench 45 lbs, Push Press 45.

4 rounds. I am feeling this one. 3 weeks of crossfit completed. I love the results!

3 rounds + 5 hspu + 10 bp + 8 pp
modified hspu, 115 bench, 75 push press, week 3 of crossfit

m/41/160

4 rounds

Subbed 35# Dumbbell Push Press and Ring Dips

M/24/160#/5'7"

Wow, this WOD kicked my butt. I didn't think doing J.T. yesterday would make me so fatigued today but it sure did. Not a great showing:

Scaled 95# PP to 75# due to knee injury otherwise as RX'd

3 rounds in 19:56

Sucks

subbed 85lb push press...otherwise as rxd: 3 rounds and a miserable hspu

38M/5'10"/167#

Warm-up: jump rope 100 single-unders; 15 honest push-ups; handstand 30 seconds; 17 ROM exercises; 2 reps of each exercise in today's WOD.

As Rx: 4 rnds.

I had 2:07 left going into the 5th rnd. I kept trying, but couldn't get even one more HSPU. Instead, I did some hard fought negatives. Just couldn't push myself back up!

subbed bench dips and 3rd set of push press was scaled to 65#

3 rounds + 3 HSPU

as rx'd:
3 rnds + 10 push press

Newbie f/27/5'6"/125

Playing catch-up today due to traveling yesterday.

25 wall-ball shots (10 lb ball)
20 pull-ups with blue assistance band
25 w.b. shots
20 pu
15 w.b. shots
15 pu
TOTAL MIN: 7:40

For time:
3 modified handstand push-ups
20 bench press 15 lb.
15 push press 15 lb.
15 bench dips

5 rounds, 3 handstand push-ups, and 20 bench press in 20 minutes...and sweating like a pig.

As Rx the wife did two rounds I barely got three. Probably one of the toughest we've done since u have to work for 20 mins.

41/m/155
4 rounds with time to spare.
tried to do a 5th rnd of HSPU, but chickened out.

32yo/M/210

today's WOD RXed.

4 rounds with total failure of further HSPU. Continued and did another round without HSPU to finish out the time.

sub hspu on box

7 rounds

cfwu x 2 -dips
scaled porch
3 hspu(assisted)
6 BP 135#
9 PP 95#
12 bar dips
6 rnds.
20 min.

m/29/6'/165

3 rounds (+ 4 bp), w/ subs

Handstand push-ups 5 reps
Bench press 120 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

got through round one rx'd on hspu, round 2 was tough not full ROM, round 3 muscle failure and fell on my head, subbed for 10 head stand push-ups w/ feet on bench. dips were partially assisted too. great work out. shoulders and tri's are trashed.

95# BP
65# PP
Sub'd 7 Ring dips per round

3 rounds

HSPU and BP dropped to single rep after the first round. PP were unbroken the first round then 10-5, 10-5.

F/41/5'4"/138

Went light on the push press 35# so as not to tweak my back again. 1st round was 45# for bench press and then 50# for the rest of the bench presses, though I know it slowed me down a ton, was doing single bench presses by round 4. Still was so happy to be able to do the higher weight.

Used feet on plyo box for HSPU sub, then went to kness…felt like my form was pretty pitiful on those, not to mention feeling like my arms would go on strike and I’d land on my head.

Got 3 rounds plus 5 plyo push ups, 10 BP, 15 PP

I did brandx's "the porch".
3 HSPU
6 135lb bench
9 95lb push-press
12 dips

4 rounds in 20:15. Those HSPUs are killers. Are HSPUs considered assisted if you're using a wall for balance?

Two things I liked: no pull-ups and little use of my legs. It still whooped me, though.

19/m/5'8"/157lbs

AMRAP 20 minutes
5 HSPU
10 135# Bench
15 Push Press w/ 50# d'bells
7 Ring dips
4 rounds in 20:03

m/44/175

as rx'd

4 rds +1 hspu

no hs pushups

4 rounds

fake bike 15 minutes at 115 watts

41/M/147

4 rounds with substitutions

5 HSPU
10 push ups with feet elevated 18 inches
15 push press 95 lbs.
10 ring dips

4 rounds

feet on squat rack bar for HSPUs, 110lbs bench press, 75lbs push press

3 sets:
standing barbell wrist extensions 30lbs
single arm overhead dumbbell squats 12/25lbs
lateral trunk extension & flexion

Wowie! This was deliciously difficult.
HSPUs NOT to full ROM
BP 95#
PP 65#
Bar dips
2 rds plus 5 HSPUs, 10 BP, 6 PP.

Stumbled out of globo to lil nail salon next door, gettin' my wee self lil mani/pedi for my efforts. Didn't think I'd do more than 2!

Thank God:
Tomorrow is a Rest Day
Bambina will bake her famous apple pies for both of her grandfathers (Poppa Ray and Poppa Wool) for Father's Day. And Lucky Guy is here for the weekend. :) I sense a fire in the pit tonight with a bottle of wine and sleepin' in late tomorrow.....

Holy smokes...I thought I was strong pushing. Those handstand push ups kill.

5 rounds plus 5 hspu and 7 bench presses.

43/171 - 94 Degrees

5 - HSPU
10 - 135# Bench
15 - 95# Push Press
20 - Ring Dips

2 Rounds + 5 HSPU,10 Bench,15 Press, 6 Ring Dips

3 full rounds - 23:17

5rds, but the weight got less as the torture drug out. haha

8 rounds

5 rnds +HSPU, 4xBench as rx'd.

my arms were shot from doing shoulders, arms, bench yesterday. definitely need a rest day.

and FBC: 8 rounds!?! really? seriously? wow.

later,
b
m/32/5'8-1/2"/175

oh yeah, HSPU's done on parallettes.

wee.

later,
b

HSPU with feet on bench (pike)
3 rds + 5 mod HSPU + 7 bp

press WOD from hell! scaled HSPU to incline pushups. 4 rounds in 19 min - 12oz curls for final minute :)

Arms & shoulders are toasted. all rounds broken in some fashion. thought dips would be the easiest part - ended up the most broken of all the sets.

As RX'd 3 rounds

as rx'd 3 rounds + 5 hspu + 10 bp

WOD
3 Rounds + 5 hspu's + 1 b/p
1st rnd ,not too bad rom on hspu,2nd rnd,minimal rom,so changed to feet on box to get full rom on next 2 sets.absolute killer on the tris and shoulders ,p/p and dips were easiest,but the combination of all 4 has left my arms and shoulders like jeely.
before snatch practice and nobody tried to knee me in the face either !
later,just cos ma shoulders were already fried did R s/p routine and burpees.

29/m/182

TGU + windmill:

35-53-53-70-70-72.5 (PR)

Each set included a single rep with each arm.

3 PM: CF.com WOD:

Crossfit Warm-up:
3 rounds of:
10 Overhead Squats with PVC
10 Sampson Lunges
10 GHD Sit-ups
10 GHD Hip/Back Extensions

Then built up slowly up to Rx'ed:
5 Assisted Dips for 3 sets, 112#, 70#, 16#
3 Dips, unassisted!
Bench Press 45#, 95#, 115#, 135#
Push Press 20kg, 40kg, 43kg (95#)
5 Push-ups
5 Piked Push-ups
1 Handstand hold against the wall, no pain!
1 HSPU!

WOD: 1 round as Rx'ed in 11:16.
Shoulders could only handle 1 round. Happy!

2 Rounds + 5 HSPU's + 10 BP's
HSPU's 2.8 inches less that full ROM
(68,54), (47,35)

3 rounds + hspu 10 bench 19:51

male, 36 y/o, 149#, 68"

CFWU
WOD modified bench press to 120#, rest of work out as rx

3 rounds plus 2 hand stand push ups

whoever i marry someday i'm going to have to convince to do crossfit in hopes that they develop the same behind view as rachael medina. haha.

wod almost as Rx with these mods:

HSPU- on parallets with foot hooked on 5' shelf
BP= 60 kg (132#)
PP= 40 kg (88#)

2 rounds + 5 HSPUs + 6 reps BP

one of the toughest wods in the 6 months doing CF. I often scale wt with a WOD like this, but decided to try to do some heavier weight than usual. VERY tiring. Overall power output would likely been higher if the wt was scaled- as I took MANY 10-15 second rests. Third set of BP only eeeked out one rep at a time. Burned lots of clock. A fun one I dont look forward to doing in the near future!

The HSPU. GOt a question. Everytime I do them I push so hard I end up with small pettechial hemorrhages on my upper eyelids, right in the crease above my eyeball. Looks funny as hell. Being upside down combined with them being hard as SHI* and the monster increased valsalva when you push so hard. Anyone else get this ever???

4rds plus 5 HSPU, 9 floor presses

-subbed (2) 24 kg KBs Floor Press for bench (harder than I thought it would be)
-subbed (2) 16 kg KBs Push Press
-subbed 10 ring dips instead of 20 regular
-HSPUs diminished in the 2nd rd to "elbow bends" but kept pushing
-Thanks for timing me Noah!

As Rx'd

4 rounds + 2 hspu

Jodi (F/30/111)

AMRAP in 20 minutes of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Notes: used 95 pounds for bench press, used 65 pounds for push press, did ring dips

Score: 2 Rounds + 5 HSPUs + 10 Bench Press + 15 Push Press + 2 Ring dips

I wanted 3 rounds so bad. GGRRR! :)

as rx'd

4 rounds complete, no partials

4 rounds + 5 HSPU + 3 bench.
Wow. That was cruel.

5 HSPU
25 chest to deck pushups
15 95# Push Press
20 dips

4 rnds and 2 HSPU

Great work on the obstacle course ladies.

Here's a big time saver for mounting the shelf. Learned this from my dad before I went into the Corps. In his WWII Marine Corps boot camp before he went to flight school, he set a course record using the method I'll describe.

Most people face the front edge of the self and jump up with with their palms facing in, kick a leg up to the shelf and climb their way up - like the ladies and others I saw in the film.

Try this -- if it doesn't go against any rules for the O-course -- Stand under the shelf facing outboard, reach up to grab the edge with your palms facing you, then swing (kind of like getting ready for a kipping pull up) to kick your feet and legs (they should follow your feet, mine usually do) up over the edge in kind of an inverted L. This saves struggling to climb up over the front edge. It may take a little practice, but it'll cut your time way down as well as the energy you have to expend as well.

couldn't make it to the gym but did a "card workout" to substitute.

One deck of cards, 2-10 count as the number of reps plus jack=11, queen=12, king=13, kace=14. Lay down 3 cards at a time, first card is number of pushups, 2nd card is number of situps, 3rd card is number of bodyweight squats. I recommend it as a substitute for the days when the gym isn't accessible.

Example: a 3, queen, ace is laid down so do 3 pushups, 12 situps, and 14 squats. Then lay down next three until deck is gone.

4 rds

subbed alternating 60lb shoulder press for hspus

22/m/165lbs 5'8"

Porch scaling w/ incline push ups subbed for HSPU after first round

4 rounds

28/M/5'8/205 4 rounds in 19 minutes, last minute was spent drying the tears. 1st Crossfit workout; good change of pace.

4rnds 20:01

45lb db shoulder press X5
135lb bench press X10
45lb db push press X 15
ring dip (last 2.5rnds with feet supported) X 20

Rx'd the first round, after that my shoulders were wasted!
replaced HSPUs with, feet on bench and ass in the air PUs.
3 full rounds plus the sub. PUs and 10 reps on BP. in 20mins.

Well.. this was a tough one even though we subbed and scaled till the cows came home..

58/M/200 - subbed; incline pushups (feet on dryer), 115lbs BP, 72lbs PP, 5 Ring Dips - 7 rounds.

48/F/125 - subbed; inclined PUs (feet on dryer), 65lbs BP, 37lbs PP, 5 Ring Dips - 6 rounds

AMRAP in 10 min of:

HSPU, 5reps
Floor press 45lb DB's, 10reps
Push press 75lb, 10reps
Ring Dips, 5reps

Cezr= 3rounds
Olga= 3rounds(press 30lb, floorpress 15lb DB's, pushpress 30lb, jump to support on rings)
Dan= 2rounds+5HSPU

WOW!
This ruined me! Scaled down, not proud of it, to 40kg bench, 30kg push press. Hspu's and dips as rx'd.

5 rounds
thanks again everyone for this amazing community.

3 rounds + HSPU's, + BP + PP + 4 dips

Awesome workout!

cfwu x2

3 rounds as rx'd
+5 hspu
+10 Bench presses
+15 Push Presses
+14 Dips

ate crappy and paid for it

Thanks for throwing one out to those on lower body restrictions!

95/65, subbed shoulder press for push press:
5 rounds + 5 HSPUs + 10 bench + 15 shoulder press
Finished out the 6th round in 21 flat.

3rds + 5hspu + 10bp + 6pp
assisted hspu, 65 bench, 45 push press, assisted dips w/ band.

2 dips shy of 3 rounds. Holy crap I didn't realize how gassed I was after yesterday.

I am really starting to recognize how eating affects these WODs.

Subbed 110# for 135 on bench. 75# for 95# and ring dips for dips.

Round 1
5 supported HSPU, Bench 135x10, PushPress 95x15, 20 dips

Round 2
4, 135x9, 95x15, 20

Round 3
15sec supported hs, 135x4, 95x15, 20

Round 4
10 sec, 135x3, 95x15, 20

Struggled through first round with HSPU subbed out with strict DB shoulder press, dropped weight to 115 on bench on 2nd round, messed up bench on last. Doubled up on workouts yesterday to catch up and I guess that was a bad idea. Guess this is a good place to ask this:

Some sixteen year old kid spotted me there because I had it in the catch points on the bench. I appreciated that, but his friend started saying that I was a moron for using clips and "could have died" when I've been told to use them for the last eight years. I told the toolshed that, and that I wasn't here to pick a fight with him, and he started babbling on about something. I started into push press and heard him keep going. After I finished, I repeated that I wasn't here to fight with him, so he should just stop. He kept at, so I did dips and walked out and ran a mile while he postured and gesticulated.

short version: How do you deal with people forcing advice onto you in the gym? Did I handle that right? PS, I didn't mention Crossfit in the exchange.

as rx'd:

5 rnds + 5 HSPU, 10 BP, 10 PP

did @ globo, equip spread out

3 rds

tried for a minute to get ONE hspu, no good. 2nd and 3rd round hspu were shallow. For shame!

20/m/154/5'8

cfwu
WOD sub pack
5 pike hspu transition
10 x 95#BP
15 x 65#PP
20 x dips

3 rds + 5hspu, 5Bp

4 rds + 3 HSPUs

used ~40 lb dumbells for the push press.

Nice job Dave and Belinda! I really enjoy seeing your posts :)

I think I hit just the right "threshold" point today, although Jason would argue that I could have gone faster..

2 rounds +15 dips, with subs as follows:

In lieu of HSPUs: Handstands plus piked pushups on parallettes
65 # BP and PP
Ring dips w/skinny white band

I, like many others, had a dodgy moment on the first handstand of the second round, and had to think "active shoulders, lock out the elbows!"

2 rounds + 35 reps, scaled HSPUs and 115 lb bench press.

I don't think my arms have ever been so sore.

Check out http://noscrolls.com for all your workout logging needs.

3 Rounds, +HSPUs +4 Bench Press

First and second rounds as rx'd. 3rd Round, scaled to HSPU with knees on a box and dropped to 125-lbs on the bench press.

m/46/170

4 rounds as RX'd plus 5 HSPU's and 4 bench press reps.

My shoulders and chest were screaming! Good pump!

m/40/5'4"/140

2 full rounds as RXd
plus
5 HSPU (2 head to floor + 3 head to abmat)
plus
5 bench press

Should have scaled down the HSPU to head-to-abmat immediately after the first rep attempt in 3rd round failed miserably. Wasted probably 2:30 on failed reps and waiting to recover enough to attempt a rep. As soon as I reduced the ROM I hit 3 straight reps. Could have gotten at least well into the push presses if I'd scaled sooner.

f/26/5'3/120
4 rounds minus last set of dips
hspu with cute boy helping
95#benchx2, 85#x2
45#
dips!

3 rds. + 5 HSPU + 4 BP

The Porch:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 3 reps
Bench press 135 pounds, 6 reps
Push press 95 pounds, 9 reps
Dips 12 reps

5 1/2 rounds

Dips were ring dips.(Didn't notice that it called for regular dips until now)And HSPU's were thin band assist after the 1st round.

Shoulder not happy.

Should have warmed up more. The dips killed me but that is what I expected. I could have done 3 rnds but didn't feel like doing the dips.

2 rounds
Plus HSPU+Bench+Push Press

28/m/6'1"/209#

As Rx'ed, but 20 ring dips instead of regular dips:

5 Rnds+2HSPU

Shoulders and Tri's BLOWN

Thats what I call muscular endurance

Puppies:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps
Bench press 45 pounds, 6 reps
Push press 45 pounds, 9 reps *modifed weight*
Bench Dips 12 reps

5 rounds... those dips were evil.

M/26/205/6'0"

3rds as rx'd

dips were ring dips

29m 5'5" 185lb.

6 rounds
3 as rx'd
3 rounds replaced HSPU with alternating kettlebell presses using 25lb bells. Need to work on the HSPU.

ring dips are tough.

5 rounds with self assisted HSPU's

#138 - Scott in Jakarta - Well said!

as rxed 4 complete round only had five more dips for five rounds.

this WOD sucked so good!

4 rounds

Soooo.... It looked easy on paper...

3 rounds, plus 5HSPU and 3 bp,

If you want to be giving and call what I did HSPU.

F/ 38/ 64"

4 rounds:

handstand pushups: decline pushup with hips as fulcrum
bench press: 45#
push press: 30.5#
assisted dips (toes resting on ground)

HSPUs against the wall, 1/2 ROM
BP 95
PP 65
Bar Dips

2 rounds + 5 HSPU + 10 BP + 6 PP

treated myself to a loverly mani/pedi directly afterwards....this was a hard week for me between work and CrossFit

TGIRD

M/36/5'10"/182

1 round as Rx'd.

Took me 6:46 and I knew I was done for the day.

4 rounds. sub 10 ring dips for 20 bar dips.

3 rounds + HSPU & BP
I had a problem with the BP being available for me to use. frustrating to watch the time tick away...

About all the people bitching about the price of the t-shirt...have a little respect for all the other free stuff you get off this website...hundreds of demo videos workout plan etc.

cfwux2
burgwux2

scaled to reps of 4-8-12-16 respectively
hspu
bench 135
pushpress 95
dips

4 + hspu and bench

SUB 95# pp
SUB 20 jpu

5 rounds

M/39/150

M/34/195

3.75 Scaled!

m/40/6'0"/190

as rx'd

3 rounds + 5 hspu and 10 bp

6 rounds all that i got...FRAT RULES!!!

3.5 rounds...... bw=185.... gym crowded....

3 rounds + hspus and bench

5 complete rounds in 19:54, walked from wall to bench as time expired. This was a smoker.

4 rounds+hspu+bp+2pp as Rx'd

first set of three and a set of four bar muscle ups the other day too. Pretty sure I can get ten. Attempted it after the hang power snatch.

27/175/5'10"

3.5 rounds 185lbs

3 rounds plus 5 HSPU's & 10 BP. Scaled Push press weight to 75lbs. Did ring dips, which degraded to jumping ring dips.

on this WOD if you dont have a spotter would it be better to use a smith machine or dumbells as as sub for the bench press. Also how much weight for both? i should put a bit more weight on the smith machine right?

Pack:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups (feet on bench) 5 reps
Bench press 95 pounds, 10 reps
Push press 65 pounds, 15 reps
Dips 20 reps

3 rounds plus 5 HSPU
Gonna be sore tomorrow for my birthday!

Eric

3 rounds in 19.45

Greg M/33/211lbs/5`9

3 +3 hspu in 19.15 then couldnt do anymore hspu`s

This WOD pretty much fell apart after round 1 due to my muscles fatiguing. I did:

135# Bench Press
95# Push press
Ring Dips

Ended with 3 rounds + Bench press. Reps varied after round 1 from RX'd, based on what would keep the intensity up. Kinda lame overall, but really highlighted my weakness - chest/tri. Time to work harder.

cfwu x 1

4 rounds:

5 handstand pushups (round 2-4 bench assisted)
10 135lb bench press
15 95lb push press
20 ring dips

22:35 approximate

Rest this cycle as rx'd

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

Combined the Thu & Fri WOD. Started by completing my personal M-W-F challenge of Burpee, 24" Jump Box, Strict Pull-Up, and K2E. This week was 25x1. Start 30x1 on Monday.

As soon as my challenge was completed I started one round of the combinced WOD.

50 Wall Ball
50 Pull-Ups Kipping
0 HSPU
10 BP @ 135
15 PP @ 95
20 Dips (Rings)

Time was not great but there were moments when I felt great. I recognized the little wins which indicate improvement, only to find something else that needs vast amounts of time and effort.

Humbled again, Thanks Coach

OooRahh CrossFit

m/25/140

As Rx'd: 5 rounds in 20:23 (had to wait for a dip machine at last round)

From Taji, Iraq

the most complete Epic Failure to Date...

As Rx'd, 2 rounds plus 5 HSPU, 5 bench press (went to muscle failure), 15 push press, and 20 dips. I am utterly destroyed.

Doc K

m/32/180/65"

24/m/175

as rx'd

5 rounds + 5 HSPU + 1 failed bench press

pike push up
30lb bench
35# push press

4 rounds + 11 push press

Did this yesterday - just now posting. This one was really tough! 3 rounds + hspu + 9 bench. Bands on hspu, 95 on bench, 55 pp, and dips. Was really tough. Happy to survive. Helping out my hubby at the powerlifting meet - Happy Saturday to all!
Peace!
Scrat
F/127/36/5'9"

Has a spotter for HSPUs. 4 rounds completed + HSPU/Bench of 5th round.

well this was my first wod with crossfit. Talk about a killer but I'm glad I started because I needed something new and i'm getting a little soft.

20 min
2 rounds
5 pike pushups (hspu not good in apartments)
100lbs x10 dumbell press
1st 95lb x10, 2nd 75lb x10 push press
20 dips

not bad with limited equipment. I look forward to the next one.

28/m/190
as rx'd 7 rounds plus 5 hspu.

4 rds in 22min 15 seconds.

The push press was an asskicker. I probably shouldn't do it but after set one I was using my legs to help me get them.

forgot to mention I used assisted hspu's by hanging feet from overhead bar.

4 rds

1 - Assisted handstand pups against the wall
10 pups
35 lb kettlebell
5 dips

Just started this week, love the workouts. Getting my wife and kids involved too.

HSPUs assisted by the squat rack
dips could have been better, the previous exercises battered me

3 rounds

Vacation, week off

as rx'd
3 rounds and 5 hspu

3 rds plus HSPU, BP, and 5 PP.

Took 23:15 to do all 4 rounds. Sub'd 10 ring dips for the 20 reg dips. Not sure about the conversion, but this one totally sucked. I was smoked all over and am not sure what is going to hurt the worst tomorrow.

24-185-6'0

5rds as RX'd and 5 more subbing HSPU with Smith machine pikes, after that i lost count. My friends and I did a 6 mile run afterwards. Talk about SMOKED!

M/25/174

3 rounds + HSPU and Bench.
All as rx'd

F/26/155

5 HSPU
10 BP (85#)
15 Push press (75#)
20 Dips

4 rounds (not full ROM on HSPU or dips after 1st round - brutal!)

3 rounds + HSPU and Bench

5 HSPU (feet on bench to assist balance)
10 Bench Press (95#)
15 Push Press (75#)
20 Dips <--- not full range of motion

Ouch.

As rx'd

3 Rounds + 5 HSPU's + 10 BP + 15 PP + 14 Dips

5 rounds + 2 hspu's

As Rx'd

22 / M / 5'9" / 135lb

5 HSPU with feet on the Smith machine
10 bench press at 65lb (started with 80lb, but failed in the first round)
15 push-press at 55lb
20 bench dips (was going to use the Gravitron, but someone snagged it)

2 rounds +5 hspu +10 bench +15 pp +12 dips

4 rounds + hspu, bench, 6 pp.

boy, this wod was made for my strengths. really thought i'd easily get 7 rounds-til i looked at the posts. thought i'd still manage 5, but this is a major ant. shoulder/chest/tricep burner. about landed on my face on the first hspu on round 3. pretty funny, in a sick sort of way. never thought i'd struggle that hard on 10 reps bench at 135lb.

very nice combo wod.

3 rounds + 5 HSPU, 10 BP

shoulders were dead from Fran the previous evening

4 rounds, subbed ring dips, shouldn't have!

did 60# push presses, 95# bench

did the HSPU on the first round, but couldn't do it again, so subbed 60# shoulder presses

3 rounds, 5 60# shoulder presses in 20:05

3 rounds (Scaled to BrandX Pack):
3 HSPU (supported on squat rack)
6 bench 135 lb
9 push press 95 lb
12 dips

100 burpees for time

14:00

34/M/203

5 Rounds as rx'd (did ring dips)

4 rnds

5 rounds as rx'd in 19:54.

holy crap that was tough.

4 full rounds + 3 crappy hspu's and a hand stand hold for 10 secs, 10 bench press and 5 push press. my upper body is dead. great wod though.

M/19/193/6'4''

4 rounds in 17:30 - couldnt continue with hspu's

subbed pushups 1:1 in for bp and 10 ring dips
ROM on hspu's was a tid bit weak

M/39/200/5'10"

As rx'd=5 full rounds and 5 hspu, 10 bp, 15 pp, 1 dip.

I should clarify, my hspu's were good until 3rd round, I collapsed on the 3rd one. And dips got really ugly on the 3rd set. Felt fine on bench and pp all the way. I don't believe after the 3rd set I was at the cf standard:), but just kept pushing through.

m/ 26/ 200/ 74"

3 rounds + 5 HSPU + 10 Bench Press + 10 Push Press

Did the first five HSPU "legit", all others had feet hooked on barbell in squat rack.

Arms tired out quick with this one!

5 rounds modified:

all rounds did 4, 8, 12, 16.

3rd-5th rounds

dropped bench to 115 lbs and push press to 75 lbs.

Figured it was better to get more round than finish with 2.5

As rx
3 rounds plus 5 hspu and 10 bp. So 3.5

m/25/165

4 rounds + 5 HSPU, 10 Bench, 8 Push Press

Subbed ring dips for regular dips 1:1.

Hand Stand Pushups ruined me. Did all exercises unbroken in the first round... then I was shot and could barley do more HSPU. Much harder WOD than it looked.

3 rounds in 18:19.

Couldn't manage another HSPU despite resting. This was disappointing because I thought the push press would give out before HSPU.

5 rounds minus 2 dips. First 7 hspu were fine then couldn't get it anymore and did modified with my feet up on a bar

m/43/177

5 rds
my son helped me with the handstand push ups

Scaled bench 115
Scaled press 85
4 rounds

Two rounds. I tried to start round 3, but I was all out of handstand pushups. I used a wall for assistance, but it was pretty minimal.

substituted hps with push ups elevated on a balance ball

65 lbs press

2 3/4 rounds and ouch my shoulders were killing me

great work out though

m/38/76/200

10 ring dips/round
HSPUs were pretty limited ROM

3 rounds

fun WOD

m/23/183cm, 184lbs

4 round, it was my first time at this wod, hspu killed me lol

FOUR

3, then did one more round for fun. sub 75#pushpress, used ring dips.

4 rounds

39/5'11/195
4 rounds + 2 hspu's/10 BP

As Rx'd

44/5'11/199
3 rounds plus hspus, bench & 12 push press. After time expired I finished the round.

Rounds: 6
Scaled: 'PORCH'
Time: 20:00
----------------
Last round needed to do weight assisted dips.
Didn't do full HSPU's, still working on form did push-ups w/feet elevated, torso around 60 degrees off horizontal.

4 rounds 5 hspu's, 10 benches, 5 push press
scaled to 95# on 3rd round of benches

out of town. Modified CFWU, then DB bench 85 lbs x 5 sets x 8 reps. Then did 5 sets x 10 pullups+15 bar dips (no rings at globo gym).

34yom / 212lbs

Puppy
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps
Bench press 45-55 pounds, 6 reps
Push press 15-25 pounds, 9 reps
Bench Dips 12 reps

9 rounds (minus 8 dips)

I subbed inclined pushups for handstands by placing my knees on the headpiece on an incline bench. Bench = 55#, and Push Press = 20#.

3 rounds

No bench press so

5 HSPU
10 Ring Dips
15 Push Press @ 95
20 Pushups

5 Rounds w. 3/4 HSPU

M/29/5"10"/168
3 rounds + 5 HSPUs, 10 bench press, 5 push press

4 rds in 22min 15 seconds.

The push press was an asskicker. I probably shouldn't do it but after set one I was using my legs to help me get them.
Comment #385 - Posted by: brian hirt at June 20, 2009 6:52 AM

-----------------------

thats how your supposed to do a push press

3x
5hspu 10bench
Wow!!

F/45/5'2"/130

45km bike ride followed by a nap followed by:

HSPUs (assisted w/feet hooked on Smith machine)
Bench Press 85# first round, rest 75#
Push Press 45#
Dips (legs on bench)

4 rounds

5 rounds + 4hspu

3.5 rounds. Slowed down by limited eqiupment availability. But, I probably needed the extra rest anyhow!

m / 6' / 30 / 190

4 rnds.

Just like Dave and Belinda, scaled and subbed till the crows came home. Congrats on so many rounds! BP 125lbs, PP 30lb db's and in rd 3 switched from HSPU's to elevated pushups.

3 rds. + 5 pushups and 10 BP.

Shoulder injury threatened and whined throughout, but somehow got 'er done.

m/24/6'1''/180
as rx'd
3 rounds+HSPU+4 bench

as rx'd 3 rounds. Holy crap was this brutal!! My arms and shoulders are dead!!

2 rounds plus 5 hspus and 10 bench. Took another 6 minutes to finish 3 rounds. Not my finest moment.

wow, tough on the triceps.

completed 4 rounds in 20 mins and 5 secs. My HSPU were not perfect - at an angle against a wall and ROM wasn't 100% in last two sets.

great to get some pressing exercises in for a change

M/34/170

3 rnds + 5 hspu + 10 bench

49/m/145
5-40# dumbell press
10-115# bench press
15-65# push press
20-dips
4 rounds/ 19:30

CFWU3

A mere 2 Rounds + 5 HSPU + 10 BP but were as Rx'd.
HSPU's leaning against wall, forehead to ground.

3 rounds + 5 HSPU and 10 BP

My first time posting a comment...
I live in the UK, and been mixing CF training sessions with the stuff from CFFB. What great sessions... So much better than what 99% of the "normal gymgoers" are doing.

Todays session:
Complete as many rounds in 20 minutes as you can of: Managed 3 full sets in 25mins.
I added in a 500m Row (2min / 500m) but did the rest as;
Handstand push-ups 5 reps (Used a smith machine for feet support)
Bench press 143lbs / 65Kgs, 10 reps
Push press DB's 2x 48lbs / 24kgs, had to break set up to achieve 15 reps (3x5reps)
Dips 20 reps.

Many thanks
TK out

2 rounds plus HSPU, BP, and 9 PP

did 3 HSPU to start round 1, then pike PU off of 24" box for the rest

Ran 7.5mi
3 Rounds then as Rx'd (run whiped me out)

4 rds + 15 push press as rx'd

Done during lunch break at Aromas cert on 6/20.

Still can't do HSPUs, so subbed Pull Ups.
Subbed 110lb bench press after the first round.

2 rounds + 5 PUs + 10 BP + 15 PP + 1 dip.
Finished 3 rounds in 23:31

[2 + 5 + 10 = 15 + 1]

2 Rounds + 5 HSPU and 10 benchpress

32/m/190

as rx'd

4 rounds

sub feet elevated push-up for HSPU
sub push-up for bench press
sub 2x30 Dumbbell with 5# ankle weight strapped to each weight for Push Press
dips between two chair backs

2 rounds plus elevated push-ups plus regular push-ups plus 5 Push Press reps

3rds +5HSPU +10BP +15PP +5D as rx'd

M/31/5'10"/187

3 rounds & 5 HSPU's

changed the reps to 3, 6, 9, and 12 instead of the 5, 10, 15, and 20

only did 3 rounds like that

19/m/165/5'11"

Completed 3 rounds, the first 2 were as rx'd. On round 3, these were the worst 5 HSPUs ever, I could not get full ROM on them anymore, I had several failed attempts, and on a couple I was not even locked out at the top. But I had to move on from these.

Round 1 was 3:30, round 2 was 6:30, round 3 was ~9 min. Finished at 18:45, and I wandered around the gym trying to figure out what the best scale-down would be for HSPUs. Finally, after time expired, I decided on feet elevated (30” box) pike press pushups (big scale-down), and completed a 4th round (not timed).

Bench was the easiest, push press wasn't bad either. I spent a lot of time on dips and HSPUs.

Had to sub:-

HSPU knees on bench
Bench Press @ 30kg
Push Press @ 30kg
Dips with middle band

3 rounds + 5 HSPU + 10 Bench press

Liked this wod. Great fun.(small happy dance, Pedro you know why!! It does not happen very often so I had better dance when I can!)

Also day 26 Burpee challenge and Hang Power Snatch.

Good Fun

as rx'd

4 rounds

as rx'd

4 rds.
+ 5 hspu's
+10 bench presses

Going into the workout my thoughts were that the hspu's and presses would be easy....well when i begun it didn't happen that way. after the 1st rd. my hspu's were 1-1-1-1-1...my upper body is beat down. Thanks Coach!

as rx'd
4 rds + 5 hspu

21m180

scaled to 115lb on BP

3rds, plus 10 BP

4 rounds. Not feeling it today. HSPUs were really bad form.

m/20/5'9"/185 as RXed:

4 rds + 5 hspu, 10 bench press

had a lot of interference from other people so could have finished 5. only trouble was hspu

M/63/195 Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps((Bench-feet supported horiz)
3 plus 3 HSPU

3 rounds as rx'd. ouch!

did 10+ plyo handstand pushups instead

and completed three round +10 plyo hspu and +8 bench

10 bench press 95#
10 pull-ups 40# assist
10 dips
10 push press 35# dumbbells

4+ rounds in 20 minutes. Got up to 7 dips on 5th round.

as rx'd

3 rounds 5 hspu, 10 bench, 3 push-press

25/m/5'11"/177
as rx'd
2rds+1/2(HSPU only one negative stuck with head on floor)

m/29/193/6'1

above rx'd
did ring dips

4 rounds

m/23/5'9"/162

4 rounds + 5 negative hspu +10 bench + 15 push press + 15 dips

done sunday afternoon alone at crossfit.

RX +

First round was 4 minutes. No sweat. Then came the HSPU of round 2. Not pleasant.

HSPU sets of 1. Bench sets of 3. Push press sets of 5. Did 20 ring dips. I personally believe the WOD called for 7 ring dips as a 1-3 sub but house rules dictated 20 rings dips.

3 rounds plus 1 HSPU. I finished round 3 with 90 seconds to go. After two failed HSPU, I was only able to nail one in the 4th round. Really fun wod, but mostly because is highlights things I am good at.

33 yom 220 bwt

no access to gym so did:

AMRAP in 15 minutes of:
5 ring dips
15 push ups
25 unanchored sit-ups

7 rounds plus 5 ring dips

As Rx'd

3 Rounds + 5 HSPU + 10 Bench presses + 9 PP.

I wasn't happy with my dip performance, or PP technique...
Can't move my arms much though :)

28/m/65"/156lbs.

As Rx'd:

3 Rounds

28/m/79kg

3; + 10 BP

3 rounds, but I did it in 25 minutes. Very difficult work out!

3 rounds

As usual, when I think something won't be too bad I get crushed.

As RX'd 3 rounds plus 5 handstand push-ups, 10 bench press, 8 push press......I finished the round but was well past the 20 minutes when doing so.

M/41/5'11"/185

HSPU-~4-5" from floor
Bench press--1st 5 @ 135# rest at 125#

2 rnds + 5 HSPU + 10 Bench + 7 Push Press

m/30/220
3 rounds
bench 145#

48/m/190

As Rx'd. 3 rds

M/ 35/ 130 lbs/ 5'-6"
As Rx.: 2 full rounds and 5 HSPU, 10 BP, 12 Push Press
Finished the 3rd full round in about 21:30
The first round went by in about 4:00, the second in about 6:15 and the third kicked me in the face and took like 10 minutes or so.
Honestly, I really wanted a spotter for my benchpress becuase I just didn't know how much I had in the tank sometimes. Also, the push press I had to take my time with, I pulled my lower back and had to be really carefull ot not aggrevate it, but those were killers for me. I haven't done a regular dip (not on rings) in years, and the first round was a quick adjustment. Great and challanging WOD. The HSPU after the dips were a killer. Normally I can bang out the HSPUs pretty decently, but after all the shoulder and tri and chest, constantly, you get spent pretty quickly.

146lbs/32yoa

done on 6/19

as Rx'd

3 rounds plus 5 HSPUs and 10 BP.

tough

chinchen - m/30/180/75"
3 rounds - hspu bar assist

gunnar - m/37/190/73"
4 rounds + 5hspu + 5bp

scaled push press to 75 lbs..

20 minutes = 3 rds +5 push ups +7 reps of bench

way harder than I thought it was going to be...imagine that!

Scaled
Top step pushup 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Pushups 20 reps
3 rounds

30/m/5'11"/200

4 Rds in 15 min

3 rounds + bench and push press

Subbed 70 dbs for 135 lb BP, otherwise as RX'd:
5 rds + 5 HSPU and 3 reps BP
2:11
3:27
3:58
4:46
4:10
1:25 (partial)

3 rounds, subbed HSP with 20 regular push ups.

3 rounds + HSPU, BP

3 + 5 HSPU, 3 BP
(sub close-to-vertical for HSPU)

3 rounds + 1 HSPU and done. I had no press left in my shoulders.

3 rounds:
5x kneeling HSPU
10x 135lb bench press
15x 50lb push press
20 assisted dips

1 round:
5x kneeling HSPU
10x 95lb bench press
15x 30lb push press
20 assisted dips

Brutal, as rx'ed 3 rounds +1 HSPU

2 rounds and 30 reps

sub partial rom hspu, 50kg benchpress and 35kg pushpress

M/33/190

2 rounds
+ 5 HSPU
+ 10 BP
+ 15 PP
+ 1 DIP

100 push ups
100 squats
100 leg lifts

CFWUx2 (no dips)
3 rds
Triceps were fried before the end of the first rnd!

Matt: 3 rds + 5 Elevated PUs, 6 Bench
Elevated Pushups
55 lb bench
40 lb push press
Bench dips

M/39/196

As Rx'd

4 rounds plus 5 handstand pushups, 10 bench press, and 15 push presses.

7

Back extension, GHD Situps - 2 x 15 W/U

5 HSPU supported by wall
10 Reps 135# bench
15 reps 75# push press(first 8 reps at 95)
10 dips

3 rounds. There were too many people in the gym to do this workout effectively.

Post:
1x15 GHD situp
1x25 Wall Ball Situps
2x10 Suspended leg lifts
2x12 Tri-extension
2x50 Crunches

M/32/5'4"/142lbs
AS rx'd
3 full rounds. 8 dips shy of 4 rounds.
Ouch

m/35/155
as rx'd
4 rounds

M/32/148lbs/5'5"

3 rounds as rx'd

2 3/4

M/30/168

Wod as rx'd: 4 rounds + 10 push press

M/33/185

As Rx'd 5 rds + 1handstand ( all to floor just ran out of shoulders) + 15 pushpress + 20 dips !!!
that was very nasty on the shoulders & tri's

4 rounds... as rx'd had muscle failure before taxing the cardio too much... had trouble lifting my arms higher than my shoulders afterward, haha.

3 rounds as Rx'd

M/24/185/5'11"

3 rounds

As rx'd

3.75 rounds (didn't get to bench in last round)

6'2'/190/31

4 rounds. benched 15 times for the first set by accident. replaced HSPU with 2x5 pushups on a 2 ft box. also had to complete dips on the bench (2x20) because of the line for the dip 'machine' at the globo gym.

5 rounds in 19:15.
Sub'd 10xring dips for dips
PM, garage

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps SUB Push-ups in piked position
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

4 rounds + 5 Push-ups

cfwu -dips (5 pu's/round)

3 rounds
used ~3" padding under head for first set of hspu, and ~4" for second and third sets.

Back to record results. Modified WOD: split the 20 rep into 10 pull ups and 10 dips, I knew that my shoulders and chest needed that mix to possibly continue.

3 rounds and I attempted to accomplish HSPU for 4th, just got into position and able to eccentric 3 with a 30 hold without wall, Today after WOD, pushing sheets off of myself, oh my GOD! I cannot wait to try KB swings/HSPU tonight. Maybe a sub will have to work:)

20 dips shy of 6 rounds. Wow! I didn't know 135 lb. bench could be end up being so heavy......incredible!

M 36 180 5'8

Skipped. Needed to sleep, too busy of a day to do that and WOD.

As Rx'ed

4 rounds + 5HSPU + 5bench

Could only do the HSPU's for the first round... finished two more rounds without them.

m/28/170

4 rounds RX had to use dumbells, and think it may have been harder. I also do kipping handstand push ups, still don't know how cool that is

28 male 196

2rds
+ 10 plyo hspu's
+ 10 bench
+15 pp
+17 dips

note dips bad form

4 rounds

hspu's still kill me.

subbed 65 lb dumbbells for bench press (made things a bit harder)

first set unbroken
second set had to break up hspu's and dips
third set had to do negatives (8 sec down) for the hspu's and everything else was broken.

i also had to run in circles around the gym to get to wear i could do each exercise

3 rounds

M 37/150
CFWU X3 (minus dips)

3 rounds
5 HSPU
10 135 Bench Press
15 Push press
10 dips
HSPU were down to singles on the last round! Arms were definately burning through the whole weekend!

(done 6/22)
3 rds. plus 3 HSPU's...147/164
HSPU's self-assisted. Subbed 20 push-ups for bench press. Scaled push press to 10 reps and dips on rings to 7 reps. Totally underestimated this one! Form on rings was terrible by the end.

as rx'd

5 rounds
1hspu

as rx'd
4 rounds plus 5 hp and 10reps of bench

As rx'd:

3 rounds (didn't get full extension on hspu's in rds 2 & 3)
3 95lb shoulder presses to start rd 4

@thesweatbox

4 rounds*

*dips were a little shaky, we don't have the proper equipment for this exercise yet.

3 rounds + 10 incline pushups
sub incline pushup for bench on 3rd rnd. very crowded, had to wait for equip.

3 rounds + 1 hspu

4th round hspu's, I hit a wall. Many failed attmepts...

M/170/44

4 rounds
HSPU: GB+RB+BB
BP 105 lb
PP 85 lb
Dips PB

(12 hr shift + heat = energy drainer).

AMRAP 20 min:

5 HSPU (Bridged)
10 Bench Press (from floor 35# Dumbbells)
15 Push Press 95#
20 Dips

2 rounds

RX'D
2 Rounds + HSPUs

as rx'd

5 rounds

rxd 4 rounds, 5 HDPUs

4 rds 19:54

3/4 incline pushups...still can't quite get the full handstand

5 rounds in 21 min as Rx'ed

Shoulders are smoked

2 rounds scaled to:
round 1:
5 bridged hspu's
95 lb bench x10
65 lb push press x10
20 bar dips
round 2:
5 bridged hspu
85 lb bp x10
55 lb push press x10
20 dips
round 3:
5 bridged hspu's

4 rounds plus hspu, and 5 reps of bench
completed rx'd

m/22/5'7/153

4 rounds +11 dips

3rds

As Rx'd:

3 rounds+5+10

3 rounds + 1

M/40/6/197

5 Handstand Pushups heels or toes on the wall.
10 135# Bench press
15 95# Push Press
20 Dips. Hands on a bench and feet on a chair

3 rounds and 1 HSPU in 20 minutes.

haha i finished 3 rounds in 12 minutes and then could not get past 1 HSPU on round 4! hahah

Did this 6/25

Deceptive one - harder than it looks!

CFWU x 3
500m row - 2:00

WOD:
4 rounds + 3 HSPUs

The Porch:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 3 reps
Bench press 135 pounds, 6 reps
Push press 95 pounds, 9 reps
Dips 12 reps

5 Rounds
HSPU with feet on high bench
Stopped with 1:52 left on clock.
Didn't eat properly this morning - had nothing in the tank.

AMRAP 12mins of:

HSPU, 3reps
Push up, 12 reps
Push press, 10kg, 9 reps
Bench dips, 12 reps

5 rounds in 11:42

5 Rounds of
3 HSPU
7 Clapping pushups
10 Push Press (40k)
15 Dips

5 HSPU inclined
10 95 lb chest
15 65 lb push press
20 dips
20 min = 2 rds plus 5 HSPU 9 chest
3 rds = 29.01
dips slowed me dowm

scaled to 95# bench press and 67# PP
3 rounds + 1 HSPU

Subbed decline pushups

3 rounds

M/27/6'/175

As Rx'd rounds

CFWU
3 rounds (some of the HSPUs were negatives only)
M/48/188#/72"

3 full sets + HSP & Bench

m/35/5'9/174

CFWU - 3. Reg except 12 pushups instead of dips 2nd & 3rd sets. No HSPU. Superman. Burgener.

4 rounds
Only able to do rx'd HSPU 1st 2 rounds. Used decline bench for reps 2-5 on sets 3 & 4. Dips very broken. Thought they would be a strong point.

3 rds + 5 HSPU, 5 Bench Press

CFWUx3
2 rds + 12 dips

29/m/190

4 rds

cfwu followed by WOD as Rx'd

3 rounds plus 5 hspu, 10BP, 15PP and 8 dips.

M/39/5'6"/187

3 rounds - 3 HSPU

Had to scale PP to 8 reps - forearm troubles.

3 Rounds + 5 HSPU + 10 Bench.

as rx'd
3 rounds + 2 hspu

ouch!

as rx'd for 3 rounds;

then 5 negatives on hspu's and 4 bench presses to finish out the 20 mins...

Warm-up:

Three Rounds
5 x Full Range HSPU
10 x Pull-ups
10 x Back extensions on bench
10 x Sit-ups on bench
10 x OHS w/ 45#
10 second L-sit

WOD As Rx'd:

6 Rounds. Had two or three minutes left and completely failed on the HSPU. Couldn't do a single one. Great WOD.

as rxd
3 rounds 10 BP

lugging my weight with the gymnastics was the hardest.

As rx'd, after a 5x5 45lb clean and 3x5 135lb clean:

2 rds, 7 bench press.

Really hit a wall with HSPUs after round two.

4 rounds. Because of the setup, I had to do a shoulder press at 95 instead of 115 push press. This destroyed my shoulders.

4 rounds, finished at 19 mins and called it a day.
also, HSPU were not legit - feet up high on a wall, but not inverted.

subbed bench press for jumping push ups (no bench):

3 rds

28/6'1"/209

2 1/2 rounds in 23:24

Used 115lb for bench press, 75lb for push press, and assist dip machine.

3 rounds
HSPU one at a time after first round.
BP unbroken, everything else pretty broken up.

as rx'd, with ring dips, 2 rounds plus 16 ring dips
@ CrossFit All In
BWT ~ 150 @ 7:15 am

3 rounds +5 HSPU +5 BP

Last (4th) round of HSPU the rom suffered.

DL's post, and hand grip stuff.

3 :(

2 lousy rounds.
Scaled to 95/65 with HSPUs.

Spent more time changing stations than anything else. With only one bar, and one set of pins, this was not a very practical WOD for my setup. If it comes up again, I'll probably opt to do Fran or something.

4 rounds scaled:

HSPU as prescribed (slowed massively after 1st rnd)
Bench Press: had to use machine cos no free bar!
Push Press: settled on using 15kg; try 20kg next time
Dips: used gravitron (~1 hole between block and pin)

4 rounds plus hspu's

43 yom 203 lbs.

Due to tech. difficutlies and certain body pains had to change this one all up. Here's what I did.

For time:

.35 mile run
21 situps
21 pushups
------------
.35 mile run
15
15
------------
.35 mile run
12
12
------------
.35 mile run
9
9
------------
.35 mile run
6
6

32:15

34 yom 205 lbs.

As rx'd

3 rounds + 5 HSPU,10 bench press and 7 push press at the bell.

1-2-3-4-5-4-3-2-1 of one arm pushups
a few handstands
10 of each:
regular pushups
wide
narrow
fingertips out
finger tips in
fists

and lot of my new favorite thing throughout the day:
on the dip bars:
5 knee tucks
5 leg raises
5 dips

followed by on the pullup bar
5 knee tucks
5 leg raises
5 pullups

43 yom 203 lbs.

pike pushups x 5
bench press 85 lbs. x 10
pushpress 85 lbs. x 10
assisted by 85 lb. dips x 20

3 rounds + 5 pike pushups, 10 bench press'

not as rx'd
HSPU to foam roll
push ups with 64 lbs on back (vest + 20 kg bumper)

3 rounds + 5 HSPU + 2 push ups

EJ
M/36/168
3 ROUNDS AND 1 HSPU
HSPUs smoked me
ej

Substituted barrier pushups, 115 lb bench press, 85 lb push press, and did dips on bench with feet on ground.

At 20 minutes I had completed 2 rounds, HSPU, BP, and 13 PP.

End of round times:
05:36
12:48
21:07

PP was the toughest.

as rx'd
3 rounds (and I probably went over time)

wow. every single set was broken up. wow

M/31yrs/201lbs
3rounds + 5mod hspu + bench 1 rep
sub
5 HSPU- inclined pike push-ups 23inch box
10 135lbs bench-rx'd
15 95lbs push press- rx'd
10 ring dips

F/26yrs/183lbs
3rounds + 5mod hspu + bench 8 rep
sub
5 hspu- incline push-ups
10 75 lbs bench
15 50 lbs push press
20 bench dips

Non Rx'd

5 HSPU (gr/red asst)
10 65lb Bench press (too light)
15 45lb Push press
15 Dips (gr asst)

5 rounds + 5 HSPU

"JT" in 20:00

Jeff @ work
Nose to ground hspu.
subbed ring dips for dips.
7 reps short of 5 rounds

5 rounds + 5 HSPU & 3 BP

3 rounds + 1 handstand push-up

3 Rounds as Rx'd

23.m.137.65"

as rx'd
3 rds(PR)

2 rounds+5hspu+10bp+15pp+17dips

31/m/165/5'6"
3rds +5/10/15

ugh

M/27/6"/169

had to sub dips on the bench for this WOD. Also, HSPU were a huge limiting factor and my biggest CF weakness.

5 rounds + 3 HSPU's.

20/m/170

3 rounds. Probably could have done 4 but everyone kept using the dip machine and my bench.

3 rounds in 25 min, last 2 rounds of HSPU were only 3 then 1 Handstands

at Rx: 5 rounds ever wow that sucked bad my shoulder was giving out on the HSPU'S

subbed 95# for bench press and 65# for push press

this was brutal - hit muscular fatigue before i even finished the 1st round.

3 rounds + 3hspu's