Yes! wall ball shots - my favorite!

beware anything that "looks" easy......

This is going to suck!

YES! I finally get to use my GHD in a WOD. I think i'm going to be dizzy by the end. But i'm totally okay with that.
Even though i'm completely sore, I'm super excited to do this :D

oh and Sage is awesome :)
But i think we all know that

if my gym doesnt have the gh piece of gear what can i use in lieu of it?

Is there a sub weight for women, or is it 20 pounds across the board?

cool a new one. Should be interesting...

need a sub for wall ball shots??

So random...

this'll piss off my big box gym...

Can i sub Stiff Leg Deadlifts for the GHD's? If not, what is a good sub?

Both the links to the video are .mov extension

I saw on the Certification List that the one in Fort Leavenworth, KS says, "Open to the Public." Does this mean I can go and sit in even though I know I won't get certified? or does it mean anyone is free to register?

#8 pork

I do 45# thursters for wall ball, really focusing on exploding on the way up. Some people will say 95# thrusters is the proper sub but I don't buy this. I can do 20# wall ball all day but can barely string together 30 95# thrusters.

That being said I foresee subbing 95# thrusters simply because I need a bit of a strength bias.

Check out the FAQs for answers to substituting exercises (as well as other questions).

Sage is the best!! Along with pops of course...

thanks Dan! I'll try it.

Re: subs for wallball -

I work out in my basement w/ an 8ft ceiling and obviously no wallball room. The thruster is a good sub - 45# bar. But I also sometimes use a 1-pood kettlebell, either do thrusters with it or a small (and careful!) toss. Depending on the WOD, sometimes a 1.5 pood.

this is gonna hurt...

I'm gonna dump a 5-shot espresso down my gullet and attack this WOD, purposely trying to make myself puke at least TWICE.....

nice wod. only 3 days behind now so will get to this when i can over the next 2 days. really want another crack at DT.

hope the FRAT are well.

careful on those GHD's Cougar.....

Mike in Japan dont forget your roller skates!

Nice to see the VT boys getting some Main Page love! Stratton rocks.

#13: "Open to the Public" means that civilians can register for the Certification, regardless of the military location. It does not indicate free admission.

Best,

Jon

Subs for Wallball?

I workout at a Golds here in Kansas, and they don't have a GHD, what can i sub for that?

I know GH is glute ham, but what is GHD?

Nick - Glute Ham Developer

I know GH is glute ham, but what is GHD?

#8

sub for wall ball shots - 45 lb thrusters

as rx'd

13 rounds + 3 wall balls

lower back.........GONE

go FRAT

I just know this WOD is going to totally sneak up on me and work me over! Have learned not to ever let myself think "this shouldn't be to bad!", with any of these workouts. Good luck everyone!

WARNING:
If you are not used to doing high rep GHD sit-ups, please scale this WOD. GHD sit-ups are an extremely potent exercise, and, when done in large doses, are known for producing rhabdo.

Be smart, train hard.

#24 Joseph
subs for wallballs is listed in the FAQ under "Subsitutions 3.4" which recommends to use dumbell or barbell thrusters with use about twice the specified ball weight and execute thrusters as explosively as possible.

41/m/176cm/72kg

AMRAP 20 minutes

10 Dumbell thrusters, 20 pounds each
10 GHD Sit-ups on swiss ball
10 Back extensions on swiss ball

13 rounds

Audaces Fortuna Juvat

Vermont loves CrossFit but we need an affiliate! Come on there has to be a couple of Crossfitting snowboarders or free skiiers out there?

ASMRAP "20 mins"

As Rx'd: 12 complete rounds and 2 Wallball reps.

Crashed and burned on round 11

12 rounds + 6 wallballs
could have pushed harder

Sub'd

AMRAP in 20 mins:

10 15 lbs Wall Ball
15 lying BE (Feet anchored, chest off the ground at top of rep)
15 anchored Sit Ups

16 Rds

9 rounds

15 Wall Ball shots with 12lb ball.

Maxx-

It's just to let you know that even though it is on/near an Army Base, you don't have to be military to attend.

Took it nice and easy today - slow and methodic.

9 rounds + 10 GHDs (I started with the situps instead of the wall balls)

14 in 20:16 (8lb ball)

M 35/185/6'2"

14 Rnds, 10 WB, 3 GHD

Looking forward to this, even though I need to sub in thrusters. In a sick way, I love the GHD/extension combination. It's like riding a rollercoaster.

F/33/5'3/123

row 17:00
run 10:00

WOD 10:00 - with 20lb ball
6 rounds

did half time to build up with 20lb ball

1X CFWU...only did some pullups and dips just to get the blood flowing.
WOD as Rxed:
Completed Nine sets (10 Wallball-13.2#/ 10 GHD situps/ 10 Back extensions)
Five sets were all three excercise. last four sets did not do back extensions.

Finished day with 2.58 mile run = 25minuts

bw 165

subbed deadlifts
290x5
330x5
375x9

14# wall ball (finally got one!), GHD/back ext anchored on Swiss ball
13 rounds on the nose

M/20/6'5/230
9 rounds as rx'd.
Roman Chairs are built for midgets. I crush my thighs and shins on the back extensions and GHD sit ups.

15 rounds rx'd

14 rounds with 10 wallball 10 ghd and 5 back extensions (used 15 lb med ball)

m/41/195/5'11"

WU
row 500m

sub
16# ball for 20# ball

10 wallball
10 roman chair situp
10 roman chair back extension
AMRAP 20 min

2:10
4:20
6:46
9:08
11:44
14:11
16:40
19:10

8 full rounds + 10 wallball in 20 min
30 second round trip between wallball (outside) and roman chair was a nice rest..

18 total rounds as Rx'ed ...feels good when you're done!!!

m/34/5'6"/165

16 rounds with 23# Ball....20 minutes beeped just as I picked up the ball to start round 17

Love this WOD!!!!!!!!!!!!!!

JD/M/6'0"/175/42

Rx'd
15 + 9 wallball 10ft target on wallball
Hand touch on floor on every ghd situp!

sub'd 2x10# thrusters for wall ball, regular sit ups & be's on yoga ball: 18 rds, 6 thrusters

Vicky did 16 rds

subbed 40lb thrusters for wall ball

9 rounds + 10 thrusters + 5 GHDs

felt like i left too much on the table, so went and did lynne "lite" afterwards. did not keep track of reps, but at 145lbs something like ~6 bench press + 5-10 pullups per round neither movement to failure on any round.

39m/6/185

11 rounds + 10 wall ball

an 8 out of 10 on the Pukie scale.

Subbed 45# thrusters for wall ball...

12 rounds + 10 GHD's + 6 Back Extensions....

Sweating good...

M/35/6'1"/185

ran in a Pump n Run today. Yesterdays WOD hurt me in the pump, only got 20 reps today, and DT hurt my run time 24:30. 45 secs off my best but i placed 14th so not too bad i guess.

12 rounds + 10 wall balls rx'd

10 Wall Ball 20 lbs
10 sit ups
10 good mornings
15 rounds + 10,8

9 rounds + 10 wall bsll
about 30 yd walk/run btwn wallball and ghd

5days of no WODS and No zone, back on board today.
208lbs

m/38/76/200

45# thrusters

14 rds in 19:50

Ow my back

As r'xd
13 rounds + 10 wall balls + 3 GHD situps.

My 7yr old son telling me to keep moving, don't stop, and you can do it. Priceless.

All three of us did a 15# wall ball. That is the biggest available.

F/16/5'8"/135
12 rounds even.

M/16/5'11"/170
15 rounds + 2 wall ball.

M/50/5'11"/172
15 rounds + 8 wall ball.

We only have one GHD so Kim and I decided to share on the GHD situps and sub good-mornings for the back extensions using an empty barbell on the shoulders.

11 rounds at the buzzer. Everything unbroken and minimal transition time. However, had to run around outside for wallballs, adjust the GHD and the good mornings inherently take longer than back extensions. Good workout but the theoretical limit for our setup would be about 12 rounds as I was @ 3 rounds in the first 5 minutes...

Kudos to Kim for going to the 10' wallball today!

Sub'd 35# Good morning for BE otherwise as Rx'd
First time did wallball to 10ft target. Since I am only 4'10" it a little bit challenging!

10 rounds + 10 wallballs

Lost some time with adjusting the GHD each round, because my husband and I were using the same GHD for GHD Sit-ups.

CFWU X 2
11:32

2 rnds in 4 min (BrandX Puppy)
10 thruster, 10 lbs
10 situps
10 back extensions

12 rounds + 8 thrusters

subbed wallball for 15kg thrusters

10 Wallball shots, 20 pound ball (used tree as my target)
10 Back extensions (using plyo box and smith machine)
10 GHD Sit-ups (using lat pulldown machine)

9 rounds + wallball + back extensions

m/26/5'9"/150

13 rounds as rx'd

4.6 miles in 38 min (8:15/mile)

M/25/155

24/m/238lb

18 rounds 19:57

Whew!!!

sub - 15.4 lb ball

and no puke ;)

M/41/5'11"/185

13.6# wall ball

11 rounds

19/m/160

19 rounds

m/41/5'6"/145

sub 45# barbell for wallball
ghd done on calf raise machine, head touching floor each rep.
be as rx'd
12 rounds

m/17/5'5/135

10 Wallball shots, 12 pound ball
10 GHD Sit-ups
10 Back extensions

14 sets

11 rounds

m/29/5'8/160

As Rx'd
12 rounds + 10 WB + 2 GHD

12# ball
ghd's and back ext on yoga ball
8 rds
lower back needs rest from DT

9 rounds in 20:03...subbing 45lb thrusters and using bench with legs hooked between two bars on the squat rack.

13 rounds.

all the Y had was a 15lb ball. Felt good, could have went at least another 5 minutes.

m/24/170

subbed inverted situps for GHD
subbed 45lb thrusters for wall ball

12 rds + 10 thrusters + 10 GHD

As Rx'd:
13 rounds +5 wall balls

First time doing a WOD with my Sorinex GHD. It's a beast of a thing, the same one used at the Games. I can't even touch the floor when i'm all the way back so next time i'll have to put a KB down there for a target to hit.
I think I could have done 14 rounds if the wall ball hadn't slipped out of my hands a multiple times. That's what being sweaty does though i guess.
I am sore all over, cold shower was nice. Rest day will be equally as nice. Time to veg out

Subbed 20lb DB thrusters for wall ball.
Used smith machine and bench for GHD's.

11 Rounds + 9 thrusters.

CG E City Crew
Posting Separately
m/44/5'11/198
10 rounds plus
10 wb & 8 ghd
& finished the round
f/41/5'8/125
scaled to 6lb ball
8 rounds

#30 Rookie: Strong work my brother from down under!

***FRAT***

M/36/5'10/183

Made up my own evil little triplet for our park workout this morning:

6 115# Full squat cleans
9 125# (approx) tire flips
12 28kg kettlebell swings (American)

Went 3 rounds with 3 minutes rest between rounds. We competed so that the slowest of all 3 rounds was your score.

Low time was posted by yours truly at 1:29. Hey, even a blind dog gets a bone once in a while...the old man notched a rare victory today :-)

Side note: back on the zone this morning after my torrid affair with fast food yesterday. Already feeling better!

Man hugs to the FRAT, get some!

34/F/5'10"/158

As rx'd
14 lb ball, GHD situps with floor touch
16 rounds + 10 wall balls

12 rounds in 21 minutes

-GHD situps and extentions on GHD machine
-Extended back to floor and up to foot on sit ups for all reps.
-16# ball at 10 Ft. target, squat down to another ball to catch it each rep.

Had some waisted time tallying rounds and waiting for machine --also going in out of of gym for wall balls....

18 rounds

M/47/66"/135

No GHD here at FOB Kalsu, so we doubled the sit-ups on steep incline (still doesn't compare to GHD). One wall-ball in the crew and we had to use that outside on T-wall. Somehow, it landed in a lump of chewed gum (and needless to say here in Iraq, it was pretty sticky). That certainly added a new dimension. :)

7 rounds complete

KALSU FOBBITT

M/27/150

CFWU X3 (minus sit ups and back ext)

sub'd 40# db
10 complete rds

25/m/5'11"/205ish
12 rounds as rx'd.

20:00 AMRAP
10 45# thrusters
10 GHD on swiss ball with feet hooked under bench
10 back extensions on swiss ""

7 full rounds + 10 45# thrusters and 4 GHD

My lower back is going to be killing me tomorrow. Damn, I'm out of shape.

45# thrusters subbed

11 rounds

L-Dog did 10 plus 1 set of thrusters

m/22/167/6'

8 rounds

had to use a park bench and wrap my legs around the bottoms in order to do the ghd situps and the back extensions...not as good as using the ghd bench but I love working out outside! Used my home-made 22 lb wall ball that is shaped like an egg for some reason but it got the job done

13 rounds as rx

23/M/161

CFWUx3
Subbed ~9lb ball, anchored normal sit-ups

20 rounds

Sage: love those socks!!!

scaled to:
10 16lb wallballs
20 abmat situps
10 supermans

9 full rounds + wallballs
gotta love it!

Crossfit SoMo
M/6'4/207 lost 25lbs since starting CF 5/09!

Class:
10 Thrusters (bar)
10 Situps
10 Back Extensions
As many rounds in 20 mins

13 full
1 minus 5 thrusters
Good workout

46/M/6'/185

LAST THURSDAY: FRAN AT CROSSFIT NORTHWEST TUCSON.

TIME: 6:40 THIS WAS 20 SEC SLOWER THAN MY LAST FRAN ONE MONTH AGO...NOT GOOD BUT STILL NICE TO BE IN THE 6 MIN. RANGE BEING A 46 YO GUY.

YESTERDAY: HARD 3 HR HIKE IN THE AM THEN 1.5 HRS OF MMA CONDITIONING IN THE PM. GOOD DAY OF FIGHTING...FEELING GOOD BUT WORKED.

NEVER BEEN TO SPAIN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/22/6'2''/205

12 rounds even

M/23/170/6'

11 Rnds + 4 WBs as Rx'd

Blood is still draining out of my head from those GHDs...

8 rounds + 6 wb abmat

Sort of weird, I don't know if I did 6 or 7 rounds...by that time I was so sweaty, and focused on completing sets, that I lost track. I am gonna say "6" because I know I at least did 6. Also, substituted thrusters for wall ball.

This got pretty hard at the end and I only had a 12lbs ball. I think I need do work on GHD though? Need to watch the video my back pops too much.

14 rounds.

m/39/190/77"

Goat:
As RX'ed
7 rds plus 10 + 4

Pony:
As RX'ed
10 rds plus 10 + 5

Yay for wallballs, horizontal thrusters, and an early birthday present of a kettlebell :) Goat is convinced I tampered with his d-ball, making it much heavier. He thinks it was a statist move on my part, designed to break him to the yoke of tyranny, instigated by prole. It couldn't possibly be that I'm a bad-a$$ LOL

9 rounds plus 10WB
as Rx

I hadn't done GHD before. Wow. They kicked my butt. Weirdly, thouhg, I think I got a little bit faster on them as the 20 minutes went on.

13rds 10 wallball 4 HGD situps
rd1 1:10
rd2 1:16
rd3 1:22
rd4 1:24
rd5 1:25
rd6 1:31
rd7 1:38
rd8 1:35
rd9 1:47
rd10 1:41
rd11 1:45
rd12 1:19
rd13 1:23
I did a double hand touch on the GHD situps. Normally I alternate hands, the double touch seemed to be a lot more difficult. GHD situps were the slow part today.

as rx'd 16 rounds.. barely noticed how bad my legs burned till after b/c my core was DONEZOS!!

scaled
10 DB thrusters 20# each arm
10 decline situps
10 superman
12 rounds

m/5'10"/165/21

sub-ed thrusters w/ 45# bar for wall ball shots.

12 rounds + 10 thruster as rx'ed

back was on fire at the end. great wod

stopped at 15 minutes because spinal erectors turned into swollen rods of steel.

9 rounds
10 wallball #18 11 feet
10 GHD sit-ups touching the floor
10 GHD back extensions

CFWU x 3 with light sit-ups/back extensions

AMRAP 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

11 rounds + 2 wallball shots

Felt like I was really tidy on the wallball shots and the GH situps are really coming along. These were done anchored on the swiss ball.

Gotta build an outdoor wallball target. Used the stairwell in the house for the wallball shots. Girlfriend not thrilled.

Cash out: mowing the lawn.

CFWU

and 5 rounds, gassed

14 rounds.

No roman chair around so I improvised which means GHDs and BE were not full ROM, so I did 12 of everything to make up.

32/m/#230
rx'd: 12rnds + wb/ghsu/7be

10 Wallball shots, 20 pound ball (used tree as my target)
10 Back extensions (using plyo box and smith machine)
10 GHD Sit-ups (using lat pulldown machine)

9 rounds + wallball + GHD Sit-Ups

rx: 14 + 5wbs
(hand to floor for all GHD's)

m/29/5'11/165

rx 15rds+ 10wb +7 GHD

12 rounds + 7 wall balls

as rx'd

Lower back's been killing me lately, and I've never really done GHD's, so I took it real, real easy. 8 rounds w/ 40 lb db's and super awkward swiss ball w/ Smith machine support.

Gotta say, subbing 40lb db's instead of 45lb barbell is way harder, way more like a 20lb wallball throw...and way more fun. Sweat dripping, lotsa grunting, pure awesomeness.

Got a good comment from someone in the globogym on them: "Those look tough. So, do they work legs?" Come on, admit it everyone: gotta love those comments!

Rest day well earned: two complete cycles in a row. Goal is to not skip a day until Labor Day.

29/m/184

14 + 9 wall balls

Everything unbroken, but 1st time doing wall balls in about 4 months, so pretty slow on those. Fun WOD.

10 rounds w/ 20lb (each hand) dumbbell thrusters

M/23/5'11"/197lbs

does anyone know if it would be okay to do the GHD's on a bench thing that is at like a 45 degree angle up, rather than being parallel to the floor?

sub'd 45# Thrusters, theraball GHSU and theraball back extensions

12 rds + 10 back extensions and 10 thrusters

12 Rounds

Who programmed that wod, Pukie the Clown or Uncle Rhabdo? (or both...)

Great cycle! Thanks Lauren and Coach!!

(and please, from all of us on the northern prairies, no more winter pictures in July!!!)

10 rounds. the gym here only has a 12 lbs ball so I had to go with that but i used a 15 ft target. i didn't think much of the work out until i sat down for like an hour then stood up again and wow crazy man. I'm hoping to find a messed up basketball somewhere around here. anyone else on FOB Garry owen?

10 and 2/3s. Alternating su and extensions to decrease change out time on home roman chair.

10 rounds. the gym here only has a 12 lbs ball so I had to go with that but i used a 15 ft target. i didn't think much of the work out until i sat down for like an hour then stood up again and wow crazy man. I'm hoping to find a messed up basketball somewhere around here. anyone else on FOB Garry owen?

M/195/6'0/28
lower back problem, so just worked on muscle ups by doing ring pull ups and ring dips. Also worked on double-unders. Almost got it!

F/125/5'7/27
10 rounds with 15# wall ball.

About 5 weeks into crossfit and love the FRAT!

10 no-wall-ball shots - Matt 20#, Karen 10# (just threw ball 10' in air so globo wouldn't get mad)
10 swiss ball sit-ups
10 swiss ball back extensions

Matt: 10 rounds + 10 no-wall-ball shots
Karen: 10 rounds + 10 no-wall-ball shots

20:29

Correction: Karen did 11 rounds + 10 no-wall-ball shots in 20:29

10 rounds

subbed 45lb good mornings for back ext

33/F
used 6kg ball for wallballs and did incline bench sit-ups instead of GHD sit-ups

14 rounds with 20secs left

10 explosive Thrusters/45# BB
10 Back Extensions
10 "V" ups (Combination situp/leglift)

10 Rounds plus Thrusters/Extensions

m/30/5'11"/180

as rx'd, GHD situps and back ext on 45 deg roman chair.

16rds + 5 wallballs

First time I got to use my new Dynamax 20lb ball. I look forward to doing this one again.

M/33/170
9 rounds in 20:48 as rx'd.

F/27/135
10 rounds
Subbed 45# thrusters and did GHD and BE on Swiss ball.

m/23/175

RX'D

11 rounds plus 8 wallball.

Headache after that one.

Good times though

M 37 6' 165#

10 wall ball - sub 12# ball 12' shot to make up the difference
10 GHD
10 Back Ex

15 rounds

9 rounds in 20:38

Used 20 lb wallball.
First time of glut hams round 7 I really felt them. I went around 1 ft below parallel. I used a bench and powerrack to hold feet.
Back ext done same way with body weight only.

GHD's were hurting my lower back. Any suggestions on why? Weak back or perhaps my form is incorrect? Or is it a simple flexibility issue?

any comments?

Cheers!

10 rds as r'xd.

16 rounds as rx'd

13 rounds (thrusters 20lb DB)

As rx:
11 rounds + 10 wall balls

M/40/185

AMRAP in 20 minutes of:

10 thrusters 45 lbs
10 abmat situps
10 back extension

12 rounds, 10 thrusters, 2 situps.

More better faster

cfwu

9 rds + 10 WB (1st workout after 3 days of stomach bug)

M/49/151/1-1-06

10 Abmat SU
10 Back Ext
10 Jumping squats 45# bar (shoulder press ystd-no WB)

11 rounds + 10 SU + 10 BE

Greetings to Goat and Pony!

subbed swiss ball w/ feet pinned for GHD situps and 45# good mornings for back extensions

15 rounds and 10 wall balls in 20:09

m/21/150/5'7

12 rounds even

subbed 45# thrusters for wall balls, used incline situps

S/f

As prescribed.

13 rounds on the nose.

M/26/6'1/175

WOD: subbed AMRAP in 20 minutes:
10 Thrusters w/ 45#
10 Decline Situps
10 Back Extensions

16 Rounds plus 10 Decline Situps

Pushed ridiculously hard during this WOD. Much easier to workout in the afternoon after a few cups of coffee than at 7 a.m.

i'm a newbie to crossfit, spent many years training & was looking for something new.
used 5#ball for wallball shots. was able to do 7 rounds of GHD situps and back ext. then switched to a ball. 13 rounds total. not bad for first try!

11 rounds plus 10 wall ball shots

m/41/158

13 rounds + wall balls

F/42/187

9 rounds

m/38/240

10 rounds + 6 wall balls

11 Rounds. Subbed two 20lb DBs for wallball and Good Mornings with a 45lb BB for back extensions.

As rx'd
14+10,10,8

M/35/67"/165

Warmed up with yesterday's Lynne...

subbed 40# thrusters and swiss ball sit ups

9 rounds

10 Rounds

my first time posting. been trying out crossfit for a few months. mods as noted.

10 wall ball shots w/20# ball
10 sit-ups on decline bench
10 back extensions

16 rounds

m/37/5'8"/145

Complete as many rounds as possible 20 minutes of:
10 thrusters, 30lbs
10 GHD Sit-ups
10 Back extensions

Did 5 rounds with GHD situps, then switched to regular situps

10 rounds + 10 thrusters

As Rx'd

9 Rounds in 20 min.

10 rounds + 7 wall balls

did 20 reps with 10lbs ball (largest in gym)per round

3 sets:
push/flye ups
single leg Romanian deadlifts, off box 15lbs

48/M/5'5"/156#

I found out I'm not the only one in the gym doing crossfit.. LOL. Unable to use the wall at my gym, so I basically did the wall ball without the wall and as I caught it, went down in pseudo squat form and thrusted the ball back up. No GHD bench here, so subbed using a regular bench with 2 70# lb. DBs holding my feet down. 14 rounds.

F/28/5'8"/135

10 Thrusters, 45#
10 GHD
10 Back Ext.

9 Rds + 10 Thrusters + 6 Back Extensions

M/24/160#/5'7"

Subbed 40# Thrusters for Wall Ball Shots, 20#

12 Rounds in 20:00

f/27/5'0"/108
As Rx'd
11 complete rounds plus 10 wall ball shots and 6 GHD's

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Had to sub, did this at home out in the garden. Neighbours were having a birthday barbecue. They didn't know quite what to make of it.

only had 2kg wall ball
Abmat for sit ups
Back extensions on ground

15 rounds + 10 Wallballs + 3 Sit-ups
Husband did 20 rounds + 10 Wallballs

Good Fun

Pony don't know who had the biggest laugh, my husband or Pedro at the thought of me chattin Pedro up. I'm more likely to moan and whine to him untill his ears bleed, LOL.

Rx'd
17 Rds + 5 Wall ball shots

subbed situps and weighted good mornings (used wallball)
20# wallball

15 rounds + 6 wallballs

CFSB
WU ROM
WU Deads 45lb x 10 ; 135 x 10
Deads WOD 205x5; 215x5; 225x5
Dead reps 205 x 10

metcon CF WOD subbed 10 minutes, 17lb Wall ball; feet anchored sit up; clapping supermans.
5 rds + Wallball + 2 situps.

rx'd
11 rds + 10 wall ball shots

Hello everyone, I'm a bit new to CrossFit and have a quick questions about the GHD sit ups. Would it be okay to perform these on a back extension machine, sadly my school gym has no GHD machines.

"The Goat and Pony Show"....awww. It was only a matter of time I guess. Boy meets girl...they fall in love between WODs...they hold callused hardened hands...boy gives girl kettebell as a token of his affection...she swoons. They live happily ever after. A story as old as time really...sigh.

You crazy kids :-)

M/39/6'2"/250lb
12 rounds in 20 minutes.
Big box gym didn't have a 20# ball, only 12lb. They also didn't have a wall I could use, so I used some mats attached to a wall. They don't like me anymore.

No GHD equipment, so I just did feet anchored sit-ups - hope that's an ok sub.

8 rounds

27/m/185

17 rounds + 7 wall ball shots

37/m/150

11 rounds + 10 wall ball shots

15 rnds +5wb

16 Rounds! Subbed thrusters for WB.

39/m/190
sub 45lb good mornings for BE

13 rounds

10x + 30 min run/walk

11 rounds

Sub'd thrusters for wall balls
9 rds

Completed 14 rounds (+10 wall ball + 1 GHD sit up)

* used 15# ball

Buy In: 400 m (2:36) 1 round modified CFWU, stretching, benchpress 135 lb 10 reps.

“Lynne”

Five rounds for max reps of:
Body weight bench press (scaled back the weight)
Pull-ups (beginner)

225lb - 6 reps / 8 beginner pullups
225lb - 5 reps / 7 beginner pullups
185lb - 10 reps / 6 beginner pullups
185lb - 8 reps / 7 beginner pullups
185lb - 7 reps / 6 beginner pullups

Cash Out: 135 lb bench press 10 reps

12 rounds + 9 wall ball

had to use a 16 lb med ball because we don't have 20's at my gym

first crossfit exercise

m/24/195/6'1"

7 rounds

M - 17 - 205

12 rounds even
1st time doing GHD sits

As rx'd 10 rounds + wall balls and 4 ghd sit ups.

Short on my blackberry.

Go FRAT

14 rounds - but used a 9# ball....heaviest I could buy locally....anyone have a link for buying good wall balls?

After when I was drinking water....I noticed I was drinking and counting to ten still!

13 rnds as rx'd
Nice!

Modified:
Cybex Back Extension
20# Wall Ball but only up 3 ft. because of low gym ceiling
Standard Incline Sit Up Bench

14

M/36/297 CrossFit Day 21

as rx'd

13 rounds

as rx'd:
13 rounds + 1 wallball shot

great wod! good job mncross (comment #)198.

m/35/154

Had to modify just a bit
10 wallball
10 sit ups
20 double unders
14rds
Lower back was still trashed from DT.

As rx'd : 12 rounds + 10 wall ball + 10GHD situps

4 rounds in 8:36 back was dead after that

10 Thrusters 65lb
10 Ab Mat Sit-ups
10 Kettlebell swings 1.5 pood
5 rounds
should have went to the gym and done as rx'd

15 rnds. + 8 wallballs
At station with feet hooked under on the pulldown bench and back ext. on there also. Closest thing I've done to GHD, usually do the straight legged sittups.

25/m/5'11"/177
as rx'd with a little run to wall ball
11 rds + 10wb

First day on crossfit. Kicked my ass. Got 7 rounds in

12 rd

m/25/165

18 rds as rx'd

11 rnds...thrusters, incline SU's & g'mornings

12 Rounds

sub: hollow rock, 35-lb. kb swing
14 rounds +... 9x hollow rock

13 rounds
sub-20 pound DB thrusters
could have put more effort in

sub 8 lb wall ball
8 rounds
(approx. 30 yrd dash between wall ball and GHD sit ups)

first time posting, doing crossfit for a couple months, personal trainer got me started to help rehab knee after surgery. One of the best things he has done for me, but not the only thing.

12 rnds in 19:44

Subbed 20lb DB thrusters

9 +thruster set

I finally get the "ham" part of GHD sit-ups. This is one of the things I love about CF, variety. There's always something new.

12 rounds in 19:35
airballs sub'd for wallballs (no wall available)
used power rack/bench for GHD/ext, last 7 rds swiss ball for ext
PM, garage, 97 degrees F

8 rounds with a 10 lb ball and used a yoga ball for the sit ups and back extensions. Those sit ups made me dizzy.

subbed situps and weighted good mornings (used wallball)
20# wallball

Hot as a mo' out there...

Crossfit Mofo

15 rounds + 2 wallballs

m/42/162/6'

12 rounds

f/33/138/5'6"
sub 10# wb

6 rounds

M/43/185/5'9"
As Rx'd - 12 Rounds + 10 WBs

13 rounds

13 rds + 10 wallballs.

GHDs and Back extensions with Swiss ball. BE were nice and slow (but as fast as possible). 20lb medball hit consistently around 12ft.

16 rounds, 10 wall ball, 5 situps.
Goal next time is 17. My first round was done in 1:10. Can't go much higher than 17 if keeping that pace. Keep wallball and BE and GHD in same room, that will help time a little.

Sub'd thrusters for wall ball

12 rounds

A few substitutions on this one:
95# thrusters sub for wall ball shots
SU across bench w/ legs under squat rack sub for GHDSU
95# straight leg DL for back extensions (only so I did not have to run across the rec center)

20 minutes AMRAP
9 full rounds and an extra set of SU and DL
Should have pushed a lot harder but I am beat from DT, Lynne and BJJ practice (gearing up for a comp in GA on Aug 1st)

M/28/195/5'11''

cfwu x 1

amrap in 20:00:

10 20lb wall ball, 10ft ceiling
10 ghd situps
10 hip extensions

17 rounds in 19:57 7/25/2009 (entire workout was unbroken)

The Butler Group

Subbed 40 lb thruster

NB-12 rounds
JB-18 rounds + 10 thruster + 10 hyperextensions

Getting a break, thank goodness.

8 rds of 20 reps each. Brain fart

8 rds...subbed 25# wall ball and bench and the back of a peck fly ...thingy... to hold my feet. Don't know if it was the heat or the exercise but my head is KILLING me after this one. Like at the base of the back of my head.

38M/5'10"/168#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; 15 reps each of - 45# OHS; AbMat sit-ups; back ext.; ring dips; strict pull-ups.

As Rx: 15 rnds + 10 + 10 + 4.

C/D: PNF of hamstrings; static stretch of quads.

Wallball squats to 11-inch box; hand-to-floor on GHDSU.

32/F/5'2"/127

As rx'd
14 lb ball, GHD situps with floor touch
17 rds + 10 wall ball shots

rd1 0:57
rd2 1:03
rd3 1:07
rd4 1:01
rd5 1:07
rd6 1:06
rd7 1:09
rd8 1:08
rd9 1:07
rd10 1:14
rd11 1:08
rd12 1:11
rd13 1:12
rd14 1:13
rd15 1:15
rd16 1:10
rd17 1:12

I LOVED this one!

11rds + thrusters

20# DB thrusters for wall ball

37/m/185/6'

Did not have access to equipment today. Did the following instead (something is better than nothing)

15 rounds (in 20 min) of
10 Pullups
10 Pushups
10 Situps

25# dumbbell thrusters instead of wall ball

8 rounds+ 8 thrusters. Think I could have managed to finish the 9th...but I wasted a minute and a half at the garbage can when I thought I was going to puke. Loved it.

M/41/6'3"/222
Scaled:
14lb. ball
10 anchored situps
10 back extensions

max rounds in 20 min.

13 rounds + 10 wall shots + 2 situps

M/31/6'1"/205

As Rx'd
12 rds

M/23/185/5'10

9 rounds plus 10 WB as RX'd

Had a little bit of a walk between GHD and WB target.

This might be a stupid questions, but what is the FRAT?

33/180/m

abmat back-ext and sit-ups
15 rounds and 5 wallballs

F/32/122/5'4

Love this WOD!!!!
13 1/2 rounds as Rx'd

6 rounds as rx'd.

m/40/5'4"/140

11 rounds + 5 wallballs

No broken sets and no real rests other than the 10-12 second transition time each way before and after the wallball sets, which can only be done outside as well as the 2-3 seconds it took before and after each situp and back extension set to squirm into and out of position in my makeshift squat cage ghd setup.

14 rounds + 1 wall ball

10 # wall ball shot at approx 8 ft
decline sit ups
back ext on stability ball

13 rounds as rx'd

14 rds
Sub decline situps for GHD

We are up in the mountains again. Brought some kettlebells with us so we did...

AMRAP in 20 min.
10 KBS, 10 situps, 10 SLDL

58/M/198 - 44lbs KB & SLDL - 14 rounds

48/F/125 - 35lbs KBS & SLDL - 16 rounds

22/M/220

14 rounds, had to use a 15 lbs. wall ball cause its all they had... did the back extensions and the GHD with 25 lbs. plates

From Taji, Iraq

Subbed 45lb thrusters for Wall Ball

22 Rounds

Doc K

m/32/185/65"

12 rounds + 10 + 10 + 2 (in other words, 13 rounds minus 8 back extensions) as rx'd

All sets unbroken. Yay for me.

Long-time lurker, finally decided to take the plunge this weekend.

Yesterday: 4 rounds for time, run 400 m/50 squats

12:28

Today: subbed 10-kg dumbbell thrusters for wallballs, steep decline-bench situps for GHD.

12 rounds plus 10 thrusters, 10 back extensions. Really happy to hear the timer go off.

25/m/6'1"/170

13 rounds exactly

Subbed 45# thrusters for WB.
Decline situps (back touching, hands to toes)

Very Cindy-esque. Thrusters were by far the hardest.

10 rounds w/ a 14 lb. ball (the heaviest my gym has)

15 rounds, plus 10 wall ball shots, 4 sit-ups

subbed 15 lb. wall ball
subbed decline sit-ups (third rung)

12 1/3

m/26/210/70"

as r'xd 14 rds

M/22/6'2/160

9 rounds

14 rounds
19:45

m/40/6'0"/192

Sub'd 16# wallball

15 rounds in 20:30

As rx'ed
12 rounds + 10 WB

subbed 45# plate sit ups and 45# bar good mornings

13 rounds in 19:42

congrats Ian C, I'm a newbie myself.

m/44/5'9"/165

12 lb wall ball

12 rounds + 10 WB

30 yom, 185 lbs

13 rounds

cfwu X 3

subbed 45# thrusters for wall ball, incline situps for ghd.

13 rounds even

thrusters and situps completely unbroken, though I did fall backwards on one of the thruster sets...

10.66 Rounds.
Wasn't able to go full ROM due to lack of proper equipment.

12 Rds with 45# thruster sub for wall ball

CFWU- 2 sets of pu's
Did it in a different order (GHD, extentions, wall balls (8))
10 rounds + GHD's,extensions, and 6 wall balls.

14 round + 10 wb + 10 GHD + 1 BE

25# DB Thrusters
GHD on bench @ DB rack
Back X on bench @ DB rack

Split last two rds of GHD with SU

9rds
+ Thrusters & 6 GHD

Male/27yrs/6'0"/166lbs

5 Rounds for time of:
12 Deadlifts, 155lbs
9 Hang Power Cleans, 155lbs
6 Push Jerk, 155lbs

10:15 (PR)

10 minute rest then...

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Jacob 19 Rounds +3 Wall Balls Rx'd

As rx'd
12 rounds plus 8 wallball

14 rounds + wall ball + 2 GHD's

Everything unbroken. Not sure how much faster you could go in this WOD and still be hitting full ROM.

12 rounds

sub'd 20# DB thrusters for wall ball
GHD situps below parallel
had to break up the last ~5 sets of GHD's

30/m/181#/71"/Taji, Iraq

CFWU as Rx'd
10 rounds plus 3 wb.

Didn't have a WB or 20# medball, so I cut open a basketball and filled it with sand. Weight came to about 24 pounds! I didn't have enough tape to keep from getting a bit dirty, but it did the trick and the wall ball only lost 3# during the WOD. Minor wastes of time in transition and making sure the hole was up on my makeshift wall-ball.

31/m/195

13 rounds as rx'd.

got to this one late with a park workout yesterday. a fun one!

10 solid rounds... and I was dead.

Good workout!

M/ 40/ 6'/ 220

As Rx'd, 9 rds

Subs:

#30 WB
No GHD, so:
straight-leg unachored situps with reach to sky
#45 Good mornings

20 rounds, tough to keep 1 round/min pace

m/30/215

14 rounds.

m/26/5'8"/140#

13 rounds + 10 wall balls

definitely tougher than it looked

11 rounds.

sub wb for 25lb kettleball swings

m/22/190/5'10''

20 LB Dumbell thrusters sub

13 Rounds...good workout

F/29/170/56

10kg Thruster

13Rds+ 10 Thrusters

F/29/170/56kg

10kg Thrusters

13Rds+10 Thrusters

7 rds. + 10 WB & 10 sit-ups...147/166
20# d-ball to 9' target, supine anchored sit-ups w/ arms overhead, & 75# b/b good mornings. No broken sets so I wasn't pushing at 100% max effort. Garage was too dang hot & humid!

D
@29's
15# ball
11 rounds + 10WB's and 6 GHD's

No access to GHD Machine

10 flat leg situps
10 superman for 2 sec hold
10 Wall Ball Shots 20 lbs

10 rounds in 20 min

13 complete rounds with sub for wall ball shots of 12 reps with a 12 pound ball, whoever said the easy looking ones were the hardest was correct

I liked this. All sets unbroken, no rest between exercises, just the set up time.

14 sets +10 wall-balls

- 12# ball, cause that's all I've got... threw it high and it felt light (which is great, cause the first time i did wall balls I was getting knocked all over the place!)
- sat on a stool and anchored my feet on a picnic table for GHD - worked great!
- Stiff legged dead lifts with 25# dumbbells

10 thrusters with 45lbs
10 ghd style situps using bench head below body.
10 good mornings w 45lbs

19 2/3 rounds

M/25/140/5'11"

As rx'd 16 rounds

m/21/195

10 sets of each, ive never had my abs cramp lol

11 rds, + 10 wallballs and 10 BE's

Avg HR 162, peak 177, rec 54.

My first crossfit puke on round 6 today.

37/M/213/6'4"

7 complete rds plus 15. little creek gym 12# med ball.

10 rounds plus 10 WB and 6 GHD. GHDSU were definitely the limiting factor on this one.

Elbow Tendinitis still an issue. Modified warmup
Limped through this with my #10 ball.

12 reps

13 rounds as rx'd

Substitute thrusters with 45-pound barbell.
Substitute Roman chair situps.

10 rounds.

As prescribed:

12 rounds

M/33/70/210

subbed 35# thrusters and improvised roman chair with stability ball and feet anchored under bed.

9 rounds, 10 thrusters, and 1 sit up

as RX'd 16 rounds. Fun one.

10 rounds.(afternoon)

1hr fris in the morning

WOD
as rx'd, 20 rounds.
Fired up after the Oly cert here in Scotland,Coach B,Sage,Casey,Natalie, were excellent coaches,great teaching,cues,methods,etc,the atmosphere was great with Coach B firing everyone up,for the snatches and cleans at lunchtime.Got home and went to the gym to do f/s,d/l,and make up this wod.don't think i would've got 20 rounds if i hadnae been at the cert.

M/30/6'2"/195

as rx'd 15 rnds + 9 wall balls

ghd with floor touch.. good wod.

M/24/153 GregAwu

Sit-ups and Back ext. with large swiss-ball and hooked feet. Lost some time maintaining balance on the setup; 15.4 lb medicine-ball.

15 rnds + 10 wallball + 3 situps.

10 rounds. Did knee to elbows instead of sit-ups and good mornings with 25# plate to my chest. stopped at 19:20

4 rounds:
10 Front Squat 135#
20 KB 1.5 pood
30 Wall ball

Rest 1 minute between rounds.

17:30 mins.

m/29/6'/167

12 rounds + 10 thrusters

subbed 20lb weighted anchored sit-ups, 40lb barbell thrusters, partially modified back extensions. felt good, next time 15 plus rds.

11 rounds plus 10 wall ball and 10 situps

Modified to run 400, 10 back extensions, 10 sit ups

got 6 rounds in 21:25.

I always like to finish out that last round after the 20 minute mark.

Got 12 rounds, harder thatn I thought it would be, like all CrossFit.

M/39/6'1"/250

8 rounds in 20 minutes.

subbed 40# db thrusters for wallshots.

M/72"/195/29

18 rounds.

damn med ball broke and sand spilled out at round 10. finished the next 8 with 10 lbs.

8 rounds

subbed 45lb for WB
GH on swiss ball

17 rounds

1 mile jog warm up

love this workout

As Rx'd 14 rounds plus 10 2

As Rx'd 14 rounds plus 10 2

m/48/178

Started off with some selective stretching and double unders (I did 50, broken up 25-15-10). Then I did the wod:

AMRAP in 20 minutes
Wallball, 20 lb ball, 10 foot target, 10 shots
GHD Situps, 10 reps
Back Extensions, 10 reps
17 rounds + 10 Wallball shots + 2 GHD Situps
Splits: 1:02/1:06/1:08/1:12/1:06/1:18/1:12/1:08/1:10/1:05/1:07/1:15/1:09/1:07/1:07/1:09/1:09/0:34

Was careful not to hyperextend my lower back too much on the sit ups - this seems to irritate a chronic problem I have been experiencing in my L5-S1 region.

Finished off with some more selective stretching for my lower back.

Mama and the kids took the day off.

I was out of town at a family reunion and did improvised workout after getting back from golfing. So in Gimli Manitoba the home of Canada's largest icelandic population. Anyway they had a strongman competition. Out of pure curiosity I said to my brother I wonder how much of that I could do.

Somethings were impossible without specific training like pulling a flatbed tow truck. But I gave the tractor tire flip a try, 7 flips. (Turns out it was better then some of the strongman competitors). I also tried the deadlifts and over head press. I could clean the 200 lb bar but couldn't get it up... i tried 3 or 4 times. They had a deadlift of the back end of an old ford custom. I tried and tried but to no prevail. Although it was fun to try and mighty exhuasting.

19 rnds

not as rx'd, I only had a 14 lb ball)

20/m/155/5'8

Scaled to 10 rds for time and only had a 12 pound ball.

10 rds - 14 mins

subbed 14kg dumbell thrusters for wall ball

14 rounds - back extensions

Hey DS! You sure about 171 lbs? Dude. :)

only had 13.2 lbs for wall ball. 13 rds.

Rx'ed
11 Rds + 10 wall ball
Used 30" plyo box with feet hooked on weighted bar on squat rack.
Worked pretty good, edge bruised hip bone doing back ext.

Sixteen.

12 rounds

M/18/164

16 rnds
decline situps and 12# WB

As Rxd/11.333 rds.

Couldn't get to the gym:
5K Run with Runningstroller:
26:18 (Ran North on Running Path)
Will move this wo to Monday

9 rnds

as rx'd w/ 25 lb. wall ball: 13 rounds + 10 wall balls + 7 GHD's

cfwu x 3

only went for 15 mins

9 rounds

subbed situps with rolled towel for ghds, 10 rounds

cfwu x 3

WOD as Rx'd, 12 rounds even. Interrupted at round 5 but could of pushed harder in the beginning. GHD situps felt much better!!

Haven't done GHD yet, did regular sit ups and subbed 30# thrusters for wall ball. For record, less than 4 hr sleep two nights in a row, no specific problems like hams or quads blown, just overall extreme fatigue by the end.
13rds flat in 20mins.

33/m/160

as rx'd 13 rounds

sub 17.5kg thrusters, situps, good mornings = 12 rounds

Mod 18# medicine ball
1:16/1:19/1:12/1:13/switch to 45# thrusters/2:14/2:30/2:35/2:41/2:55
Total: 9 rounds 157/174

Medicine ball was marking the wall and making too much noise so getting the "EYE(S)" at globo so switched to thrusters then had a couple sets messed up because people working in during the minute or less I wasn't on the equipment! Ugh! Gotta get faster, mark my territory, or make sure I can avoid the crowd. Respectfully cleaned the marks of the wall. I need a dynamax ball.

12 + wb + ghdsu

12 rounds

m/26/6'3''/222

as rx'd
12 rnds... 10k run this mornin... i am broke off want that day off tomorrow... wicked good fun though

11 rds + 10 WB

15 rnds, sub 15# wall ball (20# was in use), angled ghd setup (small box)

went 80% today since i was hurrying out of town to catch a flight and didn't have time to warm up much.

later,
b
m/32/5'8-1/2"/170

As RX'd 16 rounds plus 7 wall balls

F/37/140/5'2"

as rx'd

18 rounds and WOW my back!!!!!

Wall ball is improving :)

D 17 rds and 10WB

M/46/71in/200

As Rx'd.

14 rounds (wall ball target and abb equipment were in different rooms, so wasted at least a round walking back and forth).

M/24/190/5'9"

10 DB THRUSTERS 20# 2 EA, INCLINE SU, BE -AMRAP IN 20MINS

I think about 15 rounds, then made up for lynne
no spoter so 75# Dumbells
12/14
11/12
8/9
7/7
6/5

Jet-lag SUCKS and doing 2 WODS back 2 back
any ways...

DO WORK!!!

M/42/170/68"

Someone at Globo took the heaviest weighted ball so I had to use the 8lb. ball. I did 15 reps of WB instead of the 10 and got 10 sets total. I had a long commute from the WB to the GHD/BE area that hurt my rounds.

13 Rounds
10 Wall Ball
Used a 15 pound ball, I still need to order a 20. Anyone know where I can get a good price on one?

12 rounds

weight 230 age 27

M/32/5'4"/142lbs
Subbed Physioball with feet anchored for GHD situps.
16 full rounds.

M/32/146lbs/5'5"

Sit ups on ball feet anchored.

16 rounds plus 9 wall balls.

Subbed 50lb thrusters, regular situps, and supermans
reps as rx'd

14 + 10, 10

Subbed in 2 20lb dumbbells for wall ball tosses

17 rounds plus 8 situps

Jeff @ work
25# basketball
15 rounds + 4 WBS

4 BE short of 24 rounds

M/40/6'/180

subbed 45lbs thrusters

6 rds

10 ghd sit-ups
10 back ext.

This one was fun.
WB: x10 @20lb
SU: x10
BE: x10
20 min, 15 rounds + 10WB

11 rds. + 1 WB

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 ball crunches
10 Back extensions
10 pullups

Partner said 12 rnds
I did burpees as I waited for the next station to clear

M/5'10/165/19
12 rounds exactly. I felt the improvement in energy from the strict Paleo diet. It seemed as if I never got tired. After I was done I thought I did pretty good, but from looking at some of the other posts it made me feel like a fatty. I am looking forward to improving.

M/35/180
7 rounds

M/25/185/5'11"

12 rounds

As Rx'd

12 rounds - 1 round in every second minute was to light, should have gone for 1 round every 90 second.

completed 12 rounds

Substituted 40lb thrusters for wallball shots.
10 rds.+ 10 thrusters.

M/28/6'/205

Subbed 20lb dumbells for the Wall ball. 10 rounds, 6 wb shots (thrusters, really).

M/24/180/6'

10 rds with 34 seconds left

9 rounds +2 wallball shots

23.m.138.65"

as rx'd
*with 25# plate(no 20# med ball)
11 rds, 10 air plates, 10 ghd, 1 be

took the day off to paint and work on the brother in laws place

11 rounds

as rx'd

13 rds. + 10 wb.

15 rounds

12 rounds + 6 WB

10 rounds

25 lb thruster dumbbells

15 rounds
* decline situps (mid level)

PR at 14, abs hate me

Missed

w/ 25 lb vest
9 rounds

10 full rounds, 10 wall ball shots and 10 ghd sit ups...slow

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

15 rounds + 10 Wallball shots + 10 GHD Sit-ups + 9 Back Extensions

10.66 rounds w/ a 12 ibs ball

m/31/215
15 rnds + 3 wb

8 rounds plus 10 wb. Only had my standard 3KG wb.

subbed 1 pood kettle swings for wallball shots

11 rounds - 20:30

Whats a wall ball shot??

12 rounds + 10 wb shots + 4 ghd's

m/23/5'7/145

11 rounds in 20 minutes...very tough but felt great

m/23/5'7/145

subbed thrusters with light barbell with 5 lbs on each side for wall ball shots, maybe could have done a little more weight but still ery tough but felt great

11 rounds

10 x 20 pound Dumbell thrusters
10 x GHD Sit-ups
10 x Back extensions

12 rounds + 8 thrusters

8 rounds of
10 barbell thrusters (22kg)
10 knees to elbows
10 dumbell swings (22kg)

Read hip ext. instead of back ext., otherwise as RX'd. 16 rounds within 20 min, 17th finished at exactly 21:00.

10 wallball 20lbs
10 Decline Bench Sit Ups
10 Back Extensions

11 rounds in 20 minutes

M/28/5'5/153

13 rds. 2x20lb db thrusters; anchored situps

M/31/5'9"/152

Used a 15lbs ball, the heaviest I could find.

Exactly 12 rounds.

Sub'd 45# thruster for wall ball.
10 rounds plus 10,10, and 2.

13 rounds, lower back was very tight

10 45lb Thrusters
10 Decline Bench Sit Ups
10 Back Extensions

13 rounds in 20 minutes

subbed 40lb thrusters 4 20lb wallball

8 rounds + 9 thrusters

At station 26, 25# ball, the rest as rx'd, 11 rounds

Tschanzy 47m 164 LBS 5'9"

7/30 Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions AS RXED 18 ROUNDS + 10 WALLBALL THROWS

11 rounds

19
unanchored sit ups and supermans

18 rounds...having a partner push you through a workout like this is key.

5 mile run

CFWU.

14 rounds. I think I could have done more but there was about 30 feet between the wall and the GHD/Ext equipment so I lost time there.

sub 45# thruster for wall ball
all else as rx'd

14 rds

solid workout

10k ball. Open legged situps.

15 rds with 1 second to spare.

This was a great WOD

Did this WOD out of sequence, on 7/31. Not set up to do wall ball near GHD exercises, so subbed 45# thrusters for wall ball.

9 rounds.

Did this WOD out of sequence on 7/31/09. Not set up to do wall ball near GHD exercises, so subbed 45# thrusters.

9 rounds

Did this WOD out of sequence on 7/31/09. Not set up to do wall ball near GHD exercises, so subbed 45# thrusters.

9 rounds

as rxd
11 rounds

M/32/5'9/207

As Rx'd

11 & 2/3 rounds in 19:58

As rx'd:

15 rounds + 4 wall ball shots

brutal!

As rx'd:

17 rounds in 20:05

Great sweat!

@thesweatbox

13rounds
+10 wall ball
+10 GHSU
+9 back extensions

Thrusters with a stone(about 40lbs, u never can tell exaxtly) because of lack of equipment

16 rounds + 10 thrusters +6GHSU
stopped at min 18, as long as i noticed that i have 2 more minutes
then i finished it with 19 rounds

Moritz from Germany

10 rounds + 10 wallball

2 mile warmup run, 1 round of CF warmup, then scaled WOD to 10 minutes. Used 8lb ball. 4 rounds plus 8 GHSU.

8 rounds + 10 wb

cxl last post. 10 rounds + 10 WB

M/26/193

13 rounds

modified

10 45# thrusters
10 ghd situps
10 back extensions

11 rds (though I may have missed a round in counting)

sub'd:
12lb wall ball (heaviest at gym)
incline sit up

18 rds

Scaled/modded as per Brand X Pack

10 12# wallball throws (heaviest I have)
10 regular situps
10 good mornings w/ 18 pound bar on back (don't have back ext. device)

20 min for 10 rounds + 10/10

Next time need to find a way to make it harder. Not sure how much faster I could do each rep; I wasn't stopping between rounds but I never really got gassed.

m/35/5'9/175

CFWU - 3. Reg. Superman. Burgener.
11 rounds + 10WB & 5 GHD SU
Not really any breaks aside from getting to each station. Range good on GHD's esp later ones. Able to see floor. 3 notches on bench.

9 rnds

As Rx'd
11 rds + 6 WB shots

34 year old male, 200 lbs

12 rounds + 1 wall ball shot. 16 lb ball.

Hooked feet under barbell and used a plyo platform for GHD

43 yom 204 lbs.

12 lb. ball

10 rounds

subbed 40 lb thrusters for Wallball shots
12 rds even.

15 rounds + 5 WB reps

As rx'd
11 rounds plus 10 wall ball & 10 ghd

M/31/201/5'10
rx'd 12 rounds

F/26/183/5'6
20mins
10 reps 8lbs ball 11 rounds
10 reps abmat sit-ups11 rounds
10 reps hip ext. 10 rounds

SUB 25# db

11 rounds

CFWU x3
Burgener warm-up + extra work on full and power cleans
WOD: Went balls out for the full 20 as rx'd and subsequently lost count of rounds completed. Great workout though!

9 rds + 10 wall balls.

Had a poor GHSU chair, and could have pushed harder.

31/m/156/5'6"
11 rds + 10/2

Sub 60lb thruster x10 for wall ball

M/27/6"/168

this was a little frustrating because I had to sub for a 14lb ball today and the situps/back extensions were 30 feet from the wall ball shots.

I did 15 wall ball shots, 12 situps and 12 BE's per round to increase work capacity due to the walk/jog between stations.

12 rounds.

did "Karen"

8:02

pretty much subbed everything :)

7 rounds in 20 mins of
45 lb barbell thrusters
10 sit-ups
10 45 lb good mornings

11 + 10 wb + 3 GHD
25 lb db's

33/m/165/65"
9 rds + 9 wb
wb @16 x12