love this wod

Looks good kids

Ooooh boy does this one look like fun. Can't wait for those lunges haha, may add in a short cardio workout on top, if I can move afterwards.

Hurt so good

Great workout.

Awesome.

Are kipping pullups acceptable, or are strict pullups prescribed?

Nice should smoke me good before I go to CPR recert.

Good old Crossfit. Just when I'm feeling cocky for doing a bunch of WODs in a row as Rx'd...a reappearance of multiple weighted pullups. I love how this thing always reminds me who's the boss.

Is that 30# on each side?

Is it a 30 # dumbell in each hand

Anyone know if DB's are hanging at sides or pressed overhead?

Clarification on yesterday's comment about polar bears being spotted at CrossFit 321 in Brunswick, Maine. Bowdoin College is just down the street, and the CrossFit allure has proven too great for them, even though they can work out at the College for free.

As for this workout, it looks like 30-lb dumbbells, one carried in each hand, hanging to the sides, unless you are into the extra-masochistic stuff.

wow

waaaaayy too many people seem to be looking forward to doing 120 weighted pull ups.

this is going to take me a week

If I have a 30# weighted vest, would it be acceptable to do the lunges and pullups with that instead of dumbells?

I may even leave it on for box jumps too.

so Nick...

120 weighted pull-ups converted from your metric system = 80 pull-ups for the rest of us in the states, right?

I am assuming that this is a 30 pound dumbbell in each hand since it says 30 pound dumbbells, am I correct? And I am not going to be able to do those weighted pull ups but I am going to give it my best to get all of them unassisted.

Any subs for box jumps? My gym at college doesn't have a 24 inch box.

curios why we don't see more / any weighted box jumps.. adding a 20# medicine ball makes it a lot of fun.... we seem to do everything else weighted... why not box jumps?

JakeS .. you can still do the box jumps, just use something other than boxes that is roughly 24 inches. Stands, benches, a couple of tires stacked up, anything that you can safely land on and jump down off of, i've used all of the above to substitute before on a football field.

cant wait to try this one with bruised ribs gonna be fun on the pullups "no guts no glory"

This is my kinda work out....

Also, Allison just watched your interview and wanted you to know I happen to be a crossfit guy ;)

i have a PFT coming up in 2 weeks, and need to gain as many pullups as possible. i can't do 20 straight unweighted, would i be better off to spend an hour to get half of these weighted, or just forget the weight and do em just bodyweight?

#20~ I was thinking something similar earlier tonight about weighted box jumps....but, then I thought of how many times I would BITE IT wearing a weight vest while trying to rip through box jumps. BUT, you have fun with them!

#25~ my unsolicited advice is to do body weight pull ups and forget the weighted ones...just my 5 cents (inflation).

GIDDY UP these 4 rounds of fun!

#17

you just made my day. I've always ben mathematically challenged and this was just today's example.

Never have 80 weighted pull ups looked so good.

Now this WOD will only take me 4 days

A definition of dedication and commitment...

Months ago I started Crossfit because a Marine recruiter said it would help me to prepare for the Marine Corps at 31 yrs old, when this started mind you I was 6 foot and 148 lbs. I now weigh 185 and am ahead of 98% of the poolees we train with in all aspects of our PT (Thanks again Crossfit coaches!) All of what ive done is natural, no supplements, just proper eating lots of water and dedication to myself. My motivation is the following story i tell my players in pop warner football...

Are you the pig or the chicken? You see, the chicken is commited to the breakfast, it clucks and struts around the yard until the farmer asks it for the eggs for breakfast. Then, it lays the eggs and moves on all the while being 100% committed to the breakfast.

The pig however, is DEDICATED to the breakfast. Its spends its life eating,and eating, and eating until the farmer asks the ultimate sacrifice of it where it gives its life to the breakfast so that we can have the ham and bacon etc. Now thats dedication!

Now I ask you this...Are you a Pig or a Chicken?Myself, well I'm the big Pig!

31/m/6'/185

Congrats, soon to be Marine! I'm a 2LT in the U.S. Army (Infantry) and crossfit has done the exact same for me. After basic training I kind of let up on the physical training for a short while, and when a fellow soldier turned me onto crossfit, I haven't stopped since. I'm heading off to Ranger School soon, and crossfit is my tool to get myself physically ready. Best of luck at the island big pig!

i am so stoked for this workout. the agony will be sweet. my neighbors think I am a nut already.
3......2.......1....go

Wow! Burn, baby burn

Just checked out the walking lunges demo in the ex & dem section (to check the standards) and they do them with the weights overhead...I haven't got dumbells and was going to do it with the bar on my back...but as usual CrossFit has taken it to another level!!

Are we meant to do this with the weight overhead? It will definately add an element of 'kill me now!'

Like a little kid , i am so stoked for this workout ....3...2....1...gooooooooo

How's about doing those as burpee pullups with the 30 lb weighted vest? That would be a treat for the guy with the mop bucket at the gym.

Subbed 2 pood kettlebell swings for the weighted pullups.

29:00

Did this at Camp Taji.

yeah J, nice pic bro!

This is crossfit I'm sure its under the assumption that its 30 in each hand, 30lbs total doesn't' really add much.

This is crossfit I'm sure its under the assumption that its 30 in each hand, 30lbs total doesn't' really add much.

I'd like to repeat the question asked by #7 Xtra.

As much as I'd like to say kipping pull-ups are acceptable .. doing good formed pull-ups are going to suck more, but also give you better results in the long run. Train to a higher standard, hold yourself there, and you will see better results. Just my two cents.

AS RX'D

23:15

Nice job J-Bird, welcome to the service. And LT, I'll see you at ranger bat.

I'm a medic currently deployed, and my fitness level from crossfit has saved lives. If I hadn't started this last year than I would NEVER be able to do the things or move as fast as I do on the battle Field in order to bring our boys all home.

This is NOT going to be fun, especially after The Cell work out for my active rest day yesterday. Well, here we go!

WTF!!!!! im so gunna hate life tomorrow...i have a 10k to do with a close friend plus this

Did with 25 lbs DB's (gym didn't have 30) and did jumping pull-ups with no weight

35:15

Fought off Mr Pukie about 3 times, usually right after the box jump

Nice job J-Bird, welcome to the service. And LT, I'll see you at ranger bat.

I'm a medic currently deployed, and my fitness level from crossfit has saved lives. If I hadn't started this last year than I would NEVER be able to do the things or move as fast as I do on the battle Field in order to bring our boys all home.

This is NOT going to be fun, especially after The Cell work out for my active rest day yesterday. Well, here we go!

Catching up with CrossFit Total today.
Back squat #175 (PR!)
Shoulder Press #85 (not happy with this but okay)
Deadlift #210 (PR!)
YIPPEEE SKIPPEE!! Last time my total was 435.... today 470 :) Paleo WORKS!!!
GO FRAT! Hugs to you all, and EXTRA EXTRA sister hugs to Pony!

as rx'd with 2 x 1 1/2 pood KB's

19:43

Crossfit Brisbane (Australia)
33 pound DB's
Matt Swift 24:17 rxd
Doug Armstrong 16:56 rxd
Rob Appleton 18:13 rxd
Jonnie Larmore 26:37 rxd
Clay Shaw 21:41 (mod)

WTF, I was going to do some weighted pull-ups for extra work after the WOD Today. Using 45 pounds, but I can only do a couple at a time. So, ah, 30 LB Weighted Pull-ups, with four rounds of 20. That will really suck.

Also, just a question? What is the difference between the main site crossfit WOD's and Crossfit Football?
thanks

31/F/5'7/227

4 rds

100 ft walking lunge carrying 20lb in each hand
50 jump rope (no boxes where I am)
20 reps jumping pullups

18:15

OUCH!!!!!!!!!!!!!!!

31/f/5'7/227

4 rds:

100 ft walking lunge carrying 20 lbs in each hand
50 jump rope (no box where I am)
20 jumping pullups w/o weight

18:15

Well, I didn't have anything to weight myself down, so I did:

The lunges as Rx'd
38 Inch Box jumps
35 pull-ups

23.33

21/M/175/5'10"

Does anyone know the womens rx weight for this wod? I checked brandx already. --30 lb weighted pull ups seems pretty heavy for a female weight. Thanks!

I think I am going to do regular kipping PUs. I doubt I can do 80 weighted pull-ups otherwise it would take me a couple hours!

31:06, I could not get any speed on our pull-up bar.

Can someone tell me where my legs went? I think they left me somewhere midway down the final 100ft lunge. Anyway:

23:22
lunges as Rx's
box jumps as R'xd
pull-ups (no weight, needed some jumping help as well)

Can someone sell me some upper body strength? After this, it appears I could use some pretty bad. "Patience Grasshopper, patience."

22:11

everything except pull ups as r'xd
did about half of the pull ups dead hang then had to do kipping

really need to work on pull ups and it really irritates me because they keep letting me down

27:30 :(
as rx'd, but only body weight pullups

rx'd 16:48

m/44/185

as rx'd

33:23

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
15 pound Weighted pull-ups, 20 reps
TIME 20:18

ouch

As rx'd except kipping pullups

24:05

26:30

Pilates routine to warm up.

Puppydog scaling -- 11:42

Puppydog scaling is 3 rounds for time:
100 ft. walking lunge
15 in. box jump x 20
20 beginner pullups

Great WOD!!! 21:22 time..Better than I thought i would do, but still way below where i would like to be..Thanks guys..

The tush hurts
Nate: 18:31

Laura: 19:15

I'm gonna love this Friday when I can't get up...21:46.

OUCHIEEE!! :) This is going to hurt like hell.

Do you think one 70lb kettle bell alternating hands is a good sub for no 30lb dumbbells?

The JCSE team executed the WOD as Rx'd and scaled to mitigate injuries and nagging aches and pains. Top time was 13:15, with an average of 19:53.

23:24 (25lb pus)

m/36/160 24:50
33 lunge steps with Rx'd weight
30 box jumps
20 PU with 15#
Lots of sweat

70% of the men's rx'd weight is a good rule of thumb for women's rx'd.

Well that sucked.

33 lunge steps with Rx'd weight.
30 16" box jumps
20 assisted pullups (can only do two or three pullups on my own, let alone with added weight)

31:05

and then a bad case of the runs (maybe TMI?)

17:20 (PR)

Last time (5/17/2009)
22:58

This time:
1) 4:23
2) 5:08
3) 6:17
4) 5:56

Total: 21:45

m/35/154

As rx'd 19:43.... Thats a 2:20pr from the last time we did this!!!

Lets go fellow CrossFitters be the best that you can be... Strive to beat yourself and no one else, and you will become a better person....

well, not sure if there is a challegne this week, but here is my time:
male/30yrs/140 bw/5'6"

4 rounds:
100ft walking lunge 30 lbs db's
30 box jumps 24"
20 weighted pull ups 30 lbs

time 20;10 rx'd

thanks again :)

28/6'8"/221

27:32

27:57

As R'xd
41:20
Long weekend = poor performance.

To paraphrase Bilbo: I like half of this workout half as well as I should like, and I like less than half of this workout half as well as it deserves.

I scaled every aspect of this thing, and it still kicked my butt. How are all you people so strong anyway?

4 rounds of:
100' walking lunge 20lb db's
20 box jumps 24"
20 unweighted pullups (broken sets)
26:14

It's still more than I could have done a month ago!

M/35/5'7"/158

Warmup: row 1000m, mobility drills, CFWUx4x3
WOD: Brand X Puppy scaling - 7:01
3 rounds of:
100 ft walking lunge
12" box jumps x 20
beginner pullups x 20
Cooldown: stretching

scaled down and still a killer

m/32/5'9"/170

as rx'd 31:48 (PR by 3:27)

4 Rounds:
Lunges as RX'd
Box Jumps as Rx'd
Unweighted Pull-ups (not quite strong enough to add weight and keep high intensity)

28:14

35lb lunges for 36 steps
Deadhang pull-ups +30lb
25:50

25 Minutes. Did it on ABOT Oil Terminal of the coast of Iraq. Hell of a workout.

Modified:

4 Rds:

100 ft Walking Lunge 30# DBs each hand
30 26" Box Jumps
20 Strict Pullup (alternate Grip Each Rep)

24.16

m/44/75kg
31:14 as rx´d. PR by more than 8 minutes.
1 month of 20 blocks zone with2-3x fat.

m/26/210/70"
as r'xd
18:14

m/21/160lbs

OUCH!

27:20 as rx'd
-half of lunges with dumbbells pressed overhead.
I can barely lift my arms from them and doing max pressed yesterday! I <3 Crossfit

m/29/5'11/168

rx 18:30

As rx'd but no added weight on PUs.

30min 02secs

Very tough after two weeks off. That'll teach me!

RAMROD - nice location. I was on there in 2006. Could be worse, it could be KAAOT!

lunges as rx'd
box jumps as rx'd

rounds 1 & 3 - subbed push ups (someone doing curls under the lone pull ups bar)

roud 2 - 15 unassisted unweighted pull ups, 5 jumping

round 4 - 10 unassisted unweighted pull ups, 10 jumping

19:29

m/32/6'6/244

25# Dumbbells
28" Picnic table jumps
Weighted pull-ups from the rafters.

27:28

bw 165

subbed weight vest for 30 lbs on pull ups

19:04

Newbie 47/75"/215

Box jumps after weighted lunges are just wrong. Great WOD! Scaled to 'Porch', 3 rounds, 15# dumbbells for lunge and 15# pull-ups. Had to jump pull-up the last 5.

13:33 with lots of huffing, puffing, moaning and groaning.

31/m/5'10"/210

...didn't have a time recorded for 090517 to use for comparison.

as rx'd

38:39

As Rx'd for women weight

20# dumbells walking lunge steps
24" box jumps
20# weight vest pull-ups

28:30 (4 minutes worse than last time.)

Last time I did this wod in 24:53 as Rx'd.

My CrossFit partner (Michael) is gone till Friday. I haven't done a CrossFit WOD by myself for a long time. Definitely is difficult to push yourself hard without no body next to you to compete with. I need my CrossFit partner back!!!

F/22/5'9"/163

4 Rounds:
100' Lunges with 20's
30 20' Box Jumps
10 Pull Ups

17:18

Hello everyone,

I have not posted for a long time. Been doing CF using many of the affiliates. Love CF by the way. Just wanted to say that myself and a buddy are doing all Hero WOD's this week. Today did

“Daniel”

For time:

50 Pull-Ups

400m run

21 95# Thruster

800m run

21 95# Thruster

400m run

50 Pull-Ups

25:29

God Bless you and your family Daniel!!

45 y.o. male, 5'6" 145 As Rx'd
31:53 those weighted pull-ups were tough going!

as rx'd

23min19

m/36/213/5'11

Clean & Jerks 7x1
135-155-165-165-170-175-185(f)-185

M/40/175/6'

As Rx'd 34:48

I need to get a weighted vest. Hanging weights from a weight lift belt and a chain ruin the kipping motion.

as rx'd

20:17

CFers, any rule of thumb scaling the weight on this exercise? If you're 180 lbs, 30lbs is considerably greater percent of your BW than if you're 210 (like me). Based on my time, maybe I should have scaled up the weight.

good WOD nevertheless

26:11
25# lunge, 20"box, 25# kettlebell

F/27/5'8"/130

4 rounds

150' walking lunges- didn't have weights available
50- 10" box jumps-all that was available
20- jumping pull ups

16:50

31 (3 sets)

9+7+.. fell on box jumps in 3rd set, slowed down after that. Quite winded and sweaty!

42 yo/M/5'10"/195

As rx'd. 36:02.

Puppies 14:43

Well crap....wish I hadn't done that 300 with the pull-ups and the 24" box jumps this morning....oh well. Up comes my lunch!

m/43/5'5"/162

CFWU x 3 (easy on the pullups)
tabata ring pushups total 53

WOD as Rx'd
24:03

5 minute rest then...

Wall balls 20# ball
30 reps in 1:15

Time: 16:30
Jump Height: 12"
Added Lunge Wt.: 20 lbs
Added Pull-up Wt.: 0

Felt pretty awesome. Obviously I cut it down by quite a bit, but it was still very challenging. Now I know I can do more lunge weight and higher jumps next time.

15:32

Did lunges and box jumps as Rx-ed, and did strict pull ups which soon degenerated into jumping pull ups.

27:30

23/m/6'0/175lbs

This one sucked,
did regular pull-ups instead of weighted
Time-14:40

WOD #6
3 Rounds
100ft walking lunge 16kg DBs 1st round then 12kg
30 reps 20" Box Jump
20 kipping pull ups 16kg DB 1st round then 12kg
26:17
Recovering from a nasty chest cough and ran out of kip :(

What is everyone doing for warm up? I did 2 sets of 5 bodyweight kips and didn't feel quite ready for the weighted pull ups.

M/33yo/94kg/192cm
2x15kg (66lbs) dumbbells on Walking Lunges
80cm (31') Box jump
Kipping pull ups
28:43

This wod really killed me...
But I loved it! :D

30:40

rx'd

35:40 :(

spent the entire fourth round keeping pukie at bay!

Time, shoot "time on deck". I am just glad i finished this one. That WOD was out of "main Control".

m/24/175

25:10

walking lunges done with 35 lb dbs
jumps 20 inches
pullups done with 30lbs in a pack

Modified Warm-up

WOD
:26::19

The Dr put me in a boot last week so I'd keep from flexing my foot... Trying doing 30lb walking lunges & step-ups (sub for Box-Jumps) w/a knee high boot on. lol... Really had to use my Hamies on the lunges. Felt good though.

Get some, Go again!

108 dgschen: don't worry, it all evens out in the end. Although the 30 lbs for pullups is a smaller % of your bodyweight, you're also jumping that higher bodyweight up onto the box - something which is probably harder for you than for that 180 (or 150) pound guy. Just be glad you did well and keep pushing yourself.

27:20 Rx'd

Dumbbell in crotch.

This was a real WOD!
26min.
pull ups
1 - 15kg/5 10kg/10 5kg/5
2 - 15/3 10kg/10 0kg/7
3 - 5kg/10 0kg/10
4 - 0kg/20

35 lb dumb bells on the lungs (no 30's)

2 tires for box jump

10 lb weighted pull ups on the first set none after.

2 rounds 12:35. I have been feeling kind of in a funk as of late and kind of foucusing on my heavy core lifts. I think my endurance is suffering a little and I need to get back on the ball.

Hi kids,
I was feeling a little disobedient this morning so I need this instead.

'Pain ladder'
10-9-8-7-6-5-4-3-2-1
of
Body weight squats (155lb)
Body weight bench press (155lb)
Pull-ups
28 minutes and 45 seconds
Male/26/145lbs

Much love,
George

wow i feel like a train hit me at the end of this workout 23:52 as rx not easy, then did my crossfit enderuance run def. hit the ole legs hard im sure tommorow will be fun im thinking coach might though in a murph havent seen him in awhile.

24:35

yesterday was my first day back up at school so it was done in a globo gym as will the majority of my wods until april. also had my first Lacrosse practice of the season last night, feels good to have some bruises again.

Ok, this was an off day in more ways then one.

First apperently I cant read and second I was completly off my game. That being said here is what I completed.

3 rdns of

100 lunges (not 100ft) with 50 weighted and 50 not weighted.

30 Box jumps aat approx 36"

20 PU assisted

needed 29:10 to complete.

Buy-In: move all the weights off the lifting platform
Warm-Up: 2 rounds of: Samson Stretch, 10 wall squats, 10 24" box jumps, 15 abmat sit-ups, 15 good mornings with the 3.5# PVC, a few ring dips

Thought about using the 24" box (well, the 20" box with the 45# bumper on it), but opted to do the same as last time so I could compare.

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

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

Time: 10:28.91
Previous: 13:21.69

woohoo! PR by almost 3 minutes!

I'll use the 24" box next time.

500m Fin Swim
100 Pushups
500m Fin
100 Squats
500m Fin
100 Burpees
Chummed
500 Fin
Chummed

Did last night just for completion to get back into the water.

34/F/5'10"/160

As Rx'd with:
20# dumbbells for the lunges
20# weighted pull-ups

19:55 PR

Shaved over 4 minutes off my last time, AND I weigh 10 pounds more now than back in May. Box jumps continue to be a weakness; pull-ups done in sets of 3.

5lb ankle weights on throughout
15lb db in each hand for lunges (total 40lbs)
20" step-ups
10lb (those ankle weights) pullups

22:39

28:22 Ouch! Had to sub 15 # dumbell for the pullups

Teri/f/37/5'6/155

20# db walking lunges
17" box jumps (highest I had)
bodyweight pullups

26:20

This is my first WOD after one month of rest,

3 rounds for time of:
100 ft Walking Lunges 30 lbs each side
24 inches Box Jumps, 20 reps
Pull Ups, 10 reps

Time: 19:21

m/42/165/6'

as rx'd: 24:36--last time: 32:40

M/22/6'2/160

25min

during second round did 5 reps with 30lb between legs but then had to drop the weight and did other rounds without weight also. Dumbell kept getting int he way. Need to get a vest

25/m/5'11"/208
26:38 as rx'd...closest I've been to Mr. Pukey in quite a while.

CFWU

subbed 15 weighted PU at 30# for 1st 3 rounds, 20 @ BW for last round.

26:55

20 standing lunges (fwd&back) 30lb dumbbells
30 box jumps on bench
20 pullups (no weight; maybe next time)

19:30

23/M/161

CFWUx3

100ft was estimated. Could have been more or less.
Normal, unweighted pull-ups

19:15

Deliberately paced myself on this one, and I think I did quite well! I work out at a university gym, and just as I was finishing up another guy with a pull-up weight belt came up to my staging area. He was another Crossfitter, whom I had never met. I wonder how many of us lone CFers are out there, sharing the same gyms without knowing it.

m/39/145

As rx'd:
24:47

Was watching the clock too much. Beat previous PR by 3 sec.

36yrs/230lbs/5'9"/male

2rnds of this beast in 30minutes...OWWWWWWW

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

35:05

shaved a minute and a half off my last time
I did pullups before box jumps .. wonder if i would have done better or worst then last time had i dont it correct. Oh wellll

oops - - 15 pound lunches and 10 pound pullups

Are there guidelines for warming up?

#153

John, check out http://www.crossfit.com/cf-info/faq.html#General7

34:51
PUs were tough today.
Almost 8 minutes over last time.

3 rds
10:52

did regular pull ups

19:57 no weights on walking lunges or pull ups.

I just realized why it took me so long on the wod today. I was carrying 20# dumbells (one on each hand) overhead instead holding it on the shoulders. So stupid!

lunges - as rx'd
jumps - as rx'd
pullups - as rx'd for the first two rounds, then a 15lb dumbbell

30:12

I really felt this one. Especially, since I did Saturday and Sunday's workout yesterday then lifted my back heavy. Paid for it in time today. But still got chest in afterwards. Love it.

M/45/200#/6'3"

Had trouble with this one. Started with 30# and form degraded about 3/4 way so went to 20#

Had to pace on box jumps, went real slow.

Pull-ups done on graviton. Subtracted 60 to my weight and barely completed 20 reps the first round so I went to -70# the next round and still had trouble. Ended up with -140# to finish. Very aggravating. I feel like my arms and back are getting weaker not stronger. Any suggestions?

I finished the WOD in 32:50 but I'm going to call it an incomplete. due to bad form on the first set of lunges and having to rest during box jumps and pull-ups. Will do better next time.

as Rx'd

23:50

Forgot to put I scaled down box jumps to 18".

M/33/157/5'8"

24:30 with scaled workout:

100 ft Walking lunge, carrying 20 pound dumbbells (at my sides)
22 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps
(I needed a bit of assist to finish the PUs on 2/3/4)

26:40
rd1 :54/1:41/2:59 30#'s hanging
rd2 1:17/2:03/3:36
rd3 1:44/2:10/3:08 Dumbell between ankles
rd4 1:45/2:15/3:05 Underhand and overhand grip

Last time 25:54
rd1 :54 1:43 2:46 30# hanging
rd2 1:17 1:53 3:15
rd3 1:23 2:05 3:37 30# dumbell
rd4 1:21 2:16 3:21

23:01 last time 24:02

3 sets:
seated good mornings 100lbs
anconeus sidekicks 30lbs

just for fun hill run carrying 26.25lbs sand bag

as rx'd: 30:46

1:47 faster than last time

as rxed except for too low of box--probably 18+ inches (bench)

23:20

day 1 of crossfit and body for life diet....

day 1

Wow that was tough!
My calouses popped off leaving gross holes... taping was futile!!
F/35/145/ 5'7"
20 lb walking lunges
20" box
10 lb weighted vest pull ups
34:25

M/26/140/5'11"

As rx'd 19:53
would have been faster but people kept getting in the way on cable-crossover/pull-up bar.

#128 Benny1

thanks for the feedback. and amen to "keep pushing".

19:48 box jumps killed me...no pull-ups stitches kept me from holding on to bar, w/ 50 lb weight vest, no DB's at home

As rx'd, except: miscounted the walking lunges in rounds 1-2 (not enough), tried to make up for it in rounds 3-4, but I still might have been a few strides short. Used weight belt plus 25# for weighted pull-ups (total weight 28#). On later rounds, I was counting pull-ups if I got my eyes above the bar (as opposed to chin) - I did make up several reps where I did not get my eyes over - doh!

Time: 20:57. PR by almost 9 minutes!

Lunges and box jumps were mostly unbroken. The burn in the legs did not seem as bad as last time. Weighted pull-ups seemed easier (or at least faster) too. Fun WOD, still feels like 2 separate workouts - part 1 a legburning metcon workout, part 2 a pull-up muscle fatigue workout.

can way to do it im gonna die bro!!!!

First time I did this workout: 24.32 sec.

First CF WOD

26:13 Puppy Scale

m/30/5'9"/170

Had to sub 10 pull-ups per round (no weight); still haven't mastered kipping

22:32

CG E-city crew
Corey:
m/22/6'1"/192
26:50
20lb pullups

19/m/150lbs

Four rounds of:
30 lunge steps, 30lbs per arm
30 box jumps, 20 inches
20 weighted pullups, 25lbs

18:00

So uhmmm where should i start? its one kick ass wod
as usual tho.

couldnt get 2x 30# dumbbells so subbed for 70# barbell.
had a problem with 24'' box found only 20'' box or maybe it was even less

as for pull ups - 28 pounds deadhangs
total time 51:32
last 20 pull ups were real hard

scaled to:
100 ft walking lunge w/ 15# db's
jumps on weight bench at globo, 30reps
10 kipping pullups

17:37

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

I did 35lbs lunges
26in box jumps
30lbs vest pullups on rings

Time 23:10

it is really uncompareable to last time. I only time the last 3 rounds because I messed up the timer, pullups on bar.

4 Rounds
30 Walking Lunges carrying 45# BB plate
20 Box jump, 24"
10 Weighted PU's, 20# DB

18:30 Ouch!

Was hoping I could do this for the Wed WOD for fight gone bad... looks like age group is 30-40 for women. bummer. Oh well Did all RX 21:33
Dawn, CrossFit Inferno!

did "FRAN" for the first time today.... 5:13, waay harder than I ever imagined.

48 / 177

as rx'd

35:39

23:57 first round r'xd the 20lb pull ups

47 - 6' - 210#

As RX'd:

Unable to get time... Emergency response near the end of round two... Came back and finished.

27:04, first round was terrible then got in a groove

As Rx'd

27:15

45YO/M/72"/179

m/31/185/5'10"
as rx'd: 29:06

As Rx'd

27 min.

Wow, I don't know what happened here. No energy and my heart felt like it was racing for no reason.

Rx'ed 45 min.

Yuck.

27:31 as rx'd

M/28/214

~40 minutes

after round 1 I changed box j's to 20 DU's and the lunges to full squats. My knees weren't ready for the lunges today.

Pullups were on rings with no weight. Still tough.

As rx'd

24:51

Half of the pulls were with 35# dumb bell, the 30 was UA every other time I made it back to the rack!

The lunges felt real nice after making up the clean and jerk workout yesterday.

50% less hair on my shin, trying to squeeze a db in there; self induced abrasions - yet another skill set graciously provided by the crossfit gurus!

Love it!

M/23/165#/5'10"
28:50min

All done with a 50# weighted vest on. Did 20' Box jumps.

Killer WOD...

modified...20lbs db's on lunges (100ft), 24 inch box jumps (30X) and unweighted pull ups (20X)...4 sets...21:33...ouch...

M/ 35/ 131 lbs/ 5'-6"
As Rx: 22:58
I think the platform I made was about 25-26" but no biggie. None of the gyms that I go to have plyo boxes, so I usually use benches lifted up or I make raised platforms from those aerobic step up things to get up to whatever height I want.
This one went about how I thought other than how fast it got me breathing hard.I was thinking sub 20 for sure. The grip was preexhausted from the pullups to then go to the 100' walking lunges. Last few pullups were tough. Of course the walking lunges zapped your legs a bit before the 24" box jumps.. but that's a really different fatigue, so I tried to not rest and just go straight into the box jumps... I had a little bit of distance between my walking lunges area and the other stuff, but no big deal. Fun and really challenging... I was cramping up in my stomach off and on.

30lb dbells and 25lb dbells were in use...had to use 35'ers :(

38:37

as rx'd. disappointed

TIME - 31:50

30:27
beat last time by 4 mins
Lunges done on the basketball court, ditched one 30 pound DB and carried the other to the box jump. After that, carried the DB upstairs to do the pull-ups. Then walked with the DB all the way back down stairs and across the B court to the far side to start all over. (repeat times 4) . lost a lot of time that way.

25/m/171

as rx'ed 21:41

first time with this one. more of a grinder than i thought it would be. yesterday i did a snatch/pullup couplet and went for max height box jumps which probably didnt help my time. i still got a good wod in though.

CF warmup

18:28

could only do rounds of 10 30lb weighted pull ups.

lift upper body and core

swim.

as rx'd
29:35

as RXD
25.23

As Rx'd except box jump was 30 inches.
24:40

wod as rx'd

23:57

as rx'd

15:17

as rx'd 20:22 more than 2 min faster then the last time

CFSBII wk 3, squat cleans, 5x3, 90, 100, 110, 115, 120; 15 x 75.
Metcon later.

29:06 as RX'd. Wow, unreal.

as rx'd: 19:48
Huge PR. (nearly 10 minutes).

m/20yo/180/6'

15:13 as rx'd

Ok, waaayyy off track here but had to share with everyone. About 4 months into doing crossfit, and improving with crossfit slayer in iraq, i crushed my old deadlift by over 100lbs!! I manage to get 427lbs up. It's deffinetly nights like there that make me love crossfit!!!

41/m/176cm/72kg

As rx'd

19:17 PR (last time 22:36)

Faster time comes to some extend from kipping weighted pull-ups with the plates tied around my waste and fixed tightly between the legs.
Last time my weighted pull-ups were somewhat strict.

29/6'2"/184
oops, let meself off easy with 15 lb db's
30 alternating lunges 15 lb db's
20 (each leg) 18" box jump (one legged)
20 chins on rings, no weights
20:59
1st xfit in 2 weeks :(

m 37/58/180
26:51 w 20# DB biggest set I have 20" box and 25# plate w/ backpack

as rx'ed

23:56

dumbbell kept slipping from between my feet

As Rx'd

38:20

21:18

21/m/155/5'8

used 25 lb. dumbbells for all the lunges but only the 1st round of pullups (rounds 2-4 were bodyweight)

25:41 total time

24/f/120/5'3"

This is my 3rd day of CrossFit and I don't have a partner, so it's hard to really push myself.

4 sets of:

100ft. lunges with 10lb dumbbells
24" box jumps as rx
10 jumping pullups

26:18

16:19

as Rx'd -- 32:47

Wow, after this week's shenanigans this wod was brutal. I started to warm up and after 20 air squats was already feeling thick and goopy. Lunges were a trudge, box jumps were straight through every round (except for one trip... oops, sorry, shins) and 80 pullups with 30 lbs is no joke. Nice wod, I can't even imagine what those guys and girls were feeling on the final games chipper, lunging with the plate overhead. Yummy

Haven't taken a rest day since saturday. It is time.

@home early
jump rope 4 mins
25#/kip pullups--27:22

ran 3.5 26:15

M/35/176 (yup, been dropping pounds!)

100' Walking Lunges: 30#, 25#, 25#, 25#
24 inch Box Jump, 30 reps
Weighted PUs, 20 reps: 30#, 20#, 15#, 15#

Will work at doing as Rx'd, but for now.. 26:40

100 ft. lunges w/ 30lbs
24" Box Jumps 30reps
30 no weight pullups

Time: 13:09

26:30, 25 dumbells for lunges, no weight for pull-ups

30:00

used 25lbs for walking lunges
pullups 25, 20, 15, 15 lbs

need to work on those weighted pullups

3 rds, 31:46

lunges 30lb/30lb/15lb
20-in box jumps
pullups 30ln/15lb/15lb

no juice left after 3rd round :(

4 rounds

25 lunges (one end of the gym to the other) w/ 15lb weights
30 2' box jumps
25 pullups assisted at 20. (added 5 extra each round since assisted)

34:30

31yo/M/6'4"/231#

I came, I saw, but I can't say I conquered...just completed!!
As Rx-32:44

M/39/250/74"
43 minutes.
Lunges as Rx
Box jump as Rx
Pull-ups - Had 100lb assist on most

Trying the Sealfit WODs for a little bit:

Warm Up: 10 minutes of: 5 pull-ups, 10 pushups, 15 squats
Did 9 rounds plus up to 2 squats in 10th round

Strength: Find 1RM Snatch : 105lbs

Stamina: 5 rounds: 3 x Snatch Complex @ 80%1RM, 10 x BPK (Burpee / Pull up / KTE), Hip Mobility drill: did 75lbs for snatch complex, took 18:17

Work Capacity:

With 20# vest do for time:

50 O/H squats (65#), run 400

75 burpees, run 400

100 KB swings (1.5 pood or 55#), run 400
Did not use 20lb vest, used 45lbs for OHS and 1 pood KB swings
19:05

f/28/128

f/38/64"

33:14

20:24 as rx'd

20:41pr

First CF workout in a while (hockey and Krav have been the priorities).

Sub'd 25lb DB for pullups; sub'd 20" box jumps (8 blocks on each side)

As rx'd, 39:50. Fast on lunges and box jumps; slow on pullups. Aim for sub-35:00 next time w/ 30lb DB for pullups.

46/m/71 kg
2xCFWU
WOD 4 rounds of 33 m lunges with 15 kg db in each hand
30 box jumps 50 cm(?)
20 W-PU 15 kg
time 48:47
Last time I scaled to three rounds, and reduced PU-weight round 2 and 3. Time then was 36:41

After yesterday's double wod I b hurtin!!

32:26

24/m/175

as rx'd

19:29

CFWU Mod'd

Lunge As RX'd
Box Jump as RX'd
Subbed 5 ring dips/15 pushups; elbow still trash

22:42

39m/6/187

22:44

22/m/5'8"/170

First time ever:
as rx'd: 21:06

Ouch.

m/20/5'8/185

bw pull-ups

20:22

first time ever

15 lb dumbbells for lunges
16 inch box jumps
5 lb weighted pull-ups
25:47 (PR)

subbed 19 inch box for jumps
28:20

38/170/6'0

RXd
34:05

Hellish......

33 standing lunges with 45lb bar
30 24 inch box jumps
20 regular pullups

23:18

21-15-9
55# lunge (R+L=1 rep)
3rd-stair jump
deadhang pullup

16:28

4 rounds FT:
100ft lunge (or 30 steps) w/ 30lbs DBs
30 high-knee jumps
20 weighted pull-ups, 30lbs

Time: 30:02

This really sucked. The pull-ups took forever, and I was thoroughly smoked.

4 rounds
walking lunges 1/2 1 st round with 30lbs weights/ the rest were without weight.

30 box jumps

20 jumping pull ups without weight

34 minutes so weak!

4 rounds:

32 step lunges, 30lb dumbbells in each hand
30 24" box jump
20 pullups with 30lb dumbbell by feet

27:08 09/09/2009
24:45 05/17/2009 (30 steps, 22" bj, 30lb backpack)

as rx'd
14:38

4 rounds of 32 steps walking lunges with 30 lb dbs in each hand, 30 24" box jumos, 20 pullups with 30lb db. ROM on weighted pullups not as good as it needs to be. 27:54

26:33 Rx'd. Box jumps were slow: Stop, reset, jump, repeat. Need some plyometric work.

20:41 Rx'd

m/178cm/89kg/33y
as rx'd
25:25

28:29

20# dumbbells on lunges, tried 15lbs on pullups, ended up doing them without weight.

26:43

R1
50 lunges
30 box jumps
20 pulls (no weight)

R2
30 lunges (3 feet per lunge average for 100ft)
30 box jumps
20 pulls (no weight)

R3
30 lunges
30 box jumps
12 pulls (no weight)

R4
30 lunges
30 box jumps
12 pulls (no weight)

27.10 - goal was sub 27.

32/m/178
I messed up and used a 31" box. 25:55

28:29

M/29/165

Pull-ups got me

As Rx'd 21:54

33/m/165

subbed 40lbs weight vest for 30lbs pull ups on 3 of 4 rounds and 30lbs for the last round.

31:04

last time 32:56.

Lunges as Rx'ed, 32 steps per 100 feet
30 Box Jumps scaled up to 27 inches
20 Burpees w/ 4 inch vertical jump in lieu of 20 Weighted Pull-ups

25:14

This is my first time ever doing a Crossfit WOD. Wow. I had to quit after 2 sets, I did bodyweight pullups (and couldn't get 20 consecutively). The only exercises I did straight through were the walking lunges (albeit with 25 pounders) and the box jumps. I've got a lot of work to do!

29:20 exactly as Rx'd........brutal on the legs!

WOD as prescribed:22:07

M/16/5'11"/170
19:33, as Rx'ed.
His first time with this WOD. Good start.

M/50/5'11"/172
34:32, as Rx'ed. PR. Last time, in May was 39:04.

F/51/5'6"/130
26:53, with 20# lunge first round, then 15# for the rest, 16" box, and 10# weighted pull-ups.

33:17 pull-ups killed me but I got them done, have to go harder next go-around

24:40

C: 21:45 - 25# dbs, 10 PUs

BG: 24:30 - 20# dbs, 15 unweighted PUs, 20 box jumps

38M/5'10"/167#

W/U: jump rope, 100 double-unders; 17 ROM exercises; CFWU (- pull-ups), 1x15.

As Rx: 22:30.

C/D: PNF of hamstrings; static stretching of quads; 10 chin-ups.

Off PR by 2:31. What's worse is that my PR was set at a relaxed pace. Body dragging today.

m/217/34/6"0

back after 3 weeks off, just for the heck of it (translation: I felt lazy)

NOT as Rx'ed did the porch version, 4 rounds of:

walking lunges with 25#, 100 feet (35 steps)
box jumps, 24" box, 20 reps
weighted pull-ups, 25#, 10 reps

felt good to get back in it. Time was approximately 23:05 (used the wall clock).

CFWUx1

25# DB's in lunging
24" box jumps
20# weight vest during kipping pull ups

TIME: 19:21

Pull ups were the easiest part of that WOD.

23/m/5'9"/160

As RX'd 24:17

M/24/150 GregAwu

Only had 12" and 20" box, so opted to put them together for 32" box jumps:

4 rounds
100ft (32 lunges) w/ 2 x 30lb DBs
32" Box-Jumps x 21
Pull-ups + 30lb DB x 20

32:52

30 yom, 185 lbs

18:44 (pr) as rx'd

three rounds

100' Walking Lunge with 20# DBs
30 24" Box Jumps, only did 20 on the third round
Pull-ups no weight 15-12-15

29:00

just started Crossfit last week, but am already addicted, this is the best workout i've had in a long time

30# db lunges
12" box jumps
jumping p/u
35:25

really weak on pull ups so scaled to reg pull-ups and only 15
rest rx

26 min

m/41/190/5'11"

WU
row 500
2 sets:
10 roman chair back ext
10 roman chair situp
10 OH Squat
10 bar dip

Never did this one before.

4 sets:
lunge 100', 8# dumbell each arm
8" box jump x 30
30 jumping pullup

18:47

Scaled this one too much due to lack of equipment. I need a bigger box. 8" is way too short. Also could use some better dumbbells. 8# is the heaviest matching pair I have.

Wednesday 9 Sep 09

Not as rx'd...

100' lunge w/60 # sandbag
24" BJ x 30
25# WPU's (pack w/kettelbell) x 20
5 rnds - 26:52

Added xtra rnd due to WPU's. Used implements in yard, just enough distractions: my 4 kids, wet grass, wasps, and the faint wiff of the neigbhors' dog crap during my box jumps.

M/32/5'4"/141lbs
As rx'd
Used vest for PU's and did kipping
19:03

M/23/185/5'10

First day back after a five day break, so I did half of the workout today. The weights were as RX'd, except for the lunges which I had to use 35 pound plates to do. Did two rounds, time was:

18:23

Roughly 25:10 (damn timer did not start and didn't notice until end 1st round) 100 ft lunges + 60 lbs= 1 missed box jump; did not expect my legs to drop like that!

I really didn't think that carrying a 25kg plate overhead when lunging woud take that much out of me!! I almost ate sh#t on my first box jump cos my legs weren't firing!!

26:50 bw pull ups/28" box

I think there is a common thread coming up every now and again. A lot of us have said we felt terrible in the first round and then you've gotta grind it out...good mental challenge I guess.

Well done all!

3 rounds

100 ft lunges 17.5lb dumbells
30 24" BJ
15 weighted PU 15#

100ft lunges 15#db
30 12"BJ
15 PU non weighted

100ft lunges no weight
30 12"BJ
15PU non weighted

too long, around 20 min, still getting stronger though

M/32/144lbs/5'5"

As rx'd
Pull ups were dead hang
27:34

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Weighted pull ups 20lb x 3-3.

As rx’d: 34:45
Foam roll after
Compared to 37:26

subbed kipping pullups

30:32

m/30/203/6'

4 rounds - 31:55

100ft lunges 25lb DB (all I had)
18" box jumps (all I had)
weighted pullups 30lb, 30lb, 15lb, no weight

the pull ups killed my time
plus I am still sore from the CFT

KILLER WOD

39/m/190
as rx'd

22:17

completed 26:35

well...this one crept on you didn't it?

I did it at globo this morning and did non weighted pull ups - it's impossible to kip on the pull up bar thing I have to use and the thought of doing weighted dead hang was more than I could bear.

also decided (foolishly) to go up slightly on the dumbbells so did 15kg dumbbells, which is 33lbs

4 rounds . 20.53

lunges into box jumps is a seriously unpleasant transition

28:51

Subbed the following:

Lunges: 2o# vest & 20# dumbbells each hand (total weight the same)

Pullups: 20# vest

Love my new TKO 20# vest! Slower than last time, but used rx'd weight on lunges this time around.

...however, only 10 seconds slower this time.

Also, used my volleyball knee pads to save the knees on cement lane. Just to be safe, my knees have had a lifetime of abuse already....

34/M/6'00/187

23:14 (pr by 1:30ish)

Had to use 25# dumbbells as 30's were not available. Used 25" plyo box.

as rx'd
33:08

1st attempt at this WOD

some weird pain in ny right shoulder... So I did this wod a little different.
four rounds for time:
100 ft walking lunges with 30 lb db in each hand
weighted ring dips with 30 lb db, 20 reps
box jumps 24" 30 reps
25:40

24/m/210lbs

as rx'd
48:49

wow i'm outta shape... damn hernia surgery!!!

M/25/5'8"/175

scaled the WOD to keep time down. Was a little on the dusty side in Camp Leatherneck, Afghanistan.

100' walk lunge 15lbs in each hand
30x 24" box jump
20x 10lb weighted pullup

4 rounds in 19:44

m/39/190/77"

Ok good ole Mr Humble was back today.

29:31 not pretty in the least. First I had to scale back to 25lbs because that is what I had on hand. And thank God that is what I had on hand. I could not do all the pullups with the weight so I had to scale that back too. Oh well I am only getting stronger.

Later

F/38/118
Used 30#db for lunges in first round, 20# db remaining 3; 24" box jumps; 10# wt pullups
28:40. Hard Wod! great times all:)

39:09 Accidentally did 30 reps of 30lb pull-ups each round, so that probably added nearly 10 minutes to my time. Oops

23:30 Rx'd

23:34
3rds
sub'd 30 kipping pull-ups for the 20 weighted.

i love cross fit in all its form. it has imrpoved my dance greatly and flexibility is still lacking on my thrusts. does anyone have a way to improve my thrusts for greater flexibility and power all the way through for depth...

4 rounds:
15 lunges ea leg wearing 30# vest and holding 2 15# dumbells (Rx'd total 60#)
30 box jumps (20" is all I have)
20 jumping pullups with 30# vest on.

18:19

Weird, I know, to do jumping weighted pullups. But it felt like a whole different kind of pullup - more leg for sure - and that was worth the experiment. Elbow problems continue - back to 6 more PT sessions starting Monday. :/

M/41/185

As rx'd:

34:51

More better faster

As rx'd minus weight for the pullups.

17.45

29:02 RX'D- walking lunges hurt the most- had one of my friends quit on me today, even scaled for him. How do you train someone to have heart?

m/40/6'0"/192

4x30# walking lunge (closer to 75')
4x30 jumps (only had double reebok step)
4x20 30# pull-ups

21:32

f/28/5'0"/108
Modified - Broke 2 fingers on my left hand on a DH bike course, so hard to hold DB and do pullups.

4 rounds for time
100 m walking lunge, 35# overhead
30 x 24' box jumps
20 x GHD situps
26:48

m/41/156

As rx'd:

21:54

I thought about scaling this WOD then thought...don't be a p^$$ and get it done. Glad I didn't scale. Brutal though... welcome to Crossfit.

50% only 2 rds. but "as rx'd" otherwise

7:27

Avg HR 165, peak 178. After doing CFSBII squat cleans.

Porch Sub
1 50# KB instead of 30lb DBs.
24:38
legs hurt already...

sorry M/42/6'/274

wu x 2 x 15: be, push, sit, squat, dip

39:58

1st 3 rounds Rx'd
4th round w/unweighted kipping pullups

very low energy

20#weighted vest, rest as rx'd
22:16

JWM there is no training for heart, only beatings for morale purposes :) Some of us were just born to tear it up, others were born to be in awe of us. Keep going hard.

100 ft lunges w no weight / 20 jumps / 10 pullups
4 rounds
18:42

cfwu x 3 (-pullups -squats +90 pushups)

4 rounds as rx'd
(weighed my climbing pack w/ rope, rack & extra weights = 30lbs)

22:15

4 round for time of:
across my street walking lunge (approx. 100 ft.), 10 lb. plate each hand
low neighboring fence jumps (approx. 2 ft.), 20 reps
front yard tree pullups, strict, standard kipping, and then jumping, 35 reps

23:42:46

100 ft lunges with 10lb, 30 box jumps, 20 jumping pullups

14:17

M/44/6'0"/175
17:50
Felt great after I was done, but was surprised to see that I was 1min slower than last time....

18 even.. killer workout

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
subbed 15lbs PUs got one round
other 3 without wt
22:16

I guess I should start posting results to the comments... I've been keeping them all to myself!

4 rounds for time of
100' walking lunge with 30# dumbbells (60# total)
24" box jump x 30
30# weighted pullups x 20

24'15"

A couple of notes-we just bought a few new plyo boxes (I believe that's what they're called) from Bigger Stronger Faster right here in Salt Lake, but we don't have a combination that hits exactly 24", so I went a little lower rather than a lot higher (18" vs. 36").

Also, I kipped all of the pullups, as I was able to put on a 20# and 10# weight vest (all we have!). I see that many others have done this, but it seems like some people are doing strict pullups! Ick!

Holy jesus was that a workout ..

22/M/5'11"/186

As rx'd .. 20:12 .. struggled through those weighted pullups.

Anyone else's .. cheeks .. hurt?

M/25/185/5'11"

31:51

not really as rx'd, I kinda pussed out
tapering for tri this weekend, I'll use that as my excuse :(

f/24/132lbs

19:30

m/29/6'4/205

20:27 as rx'd

40/m/6'/192

as rx'd
28:24

As Rx'd 21:35

2:15 slower than last time.

A lot of glycolitic work here... so me thinks I might have to up my carbs (been low carb paleo for awhile.)

Absolutely destroyed right now.

Scaled to 20 lb dumbells
30 box jumps as rxed
20 pullups (10 with 10 lbs and 10 kipping)
x 4
25:07
Hard. Just when I thought I was getting back in good shape, along comes a workout like this that totally humbled me. Then had to run 2 miles home...that sucked.

22:21

as rx'd on lunges.

26" box jump

Unweighted, dead hang pull ups.

m/41/5'9"/158

29/m/186

23:16

Subbed overhead walking lunges with a 45 lb. plate. Pull-ups performed with 35 lb KB on foot, so pretty strict.

as rxed 26:32 pr

m/40/170/5'10"

Completely humbled by weighted pull-ups. Attemped first round with 30 lbs on pullups, but was fried after 8! Had to lower to 15 lbs.

20 lb dbs on lunges
18" box jump
15 lb weighted pullups

24:27

22:18

subbed 25# pulls ups and did 20, 10, 10, 10.

Subbed strict, unweighted pullups, which still completely destroyed me.

25:30

3 rounds of 15
pull ups
push ups
sit ups
handstand push ups
4 2 minute rounds of
speed bag
heavy bag
(strained knee or hamstring)

Okay...

Ran 3.25 miles at lunch (7:05 pace), then a few hours later I did the rampup day 1 class, so:

200m RUN
15/12/9 of Squat/Push up/body row
200m RUN

Time= 9:05

Then I attempted the WOD. Only did 3 rounds, subbed the 24" box for an 18", and did Pull-ups with the strap (hey, I am weak! Give a guy a break..LOL). I WAS SMOKED! Forgot to time it....OOPS!

19:48

4 rnds:
100 ft walking lunges, 25#DB 1st set, 20# nxt 3
30 24" box jumps
10 pullups with 30# DB held between feet (OWWWW!)

This SUCKED especially because I did the "300 workout" yesterday on a dare (21:55).... Then I saw this WOD...ha ha on me! So, what can you do but embrace the suck!

Box jumps after 100ft walking lunges with weights feels trippy!!!

Saw the regular boys in the gym on "Legs Day" and challenged them just to do 30 box jumps. Then I said...do it three more times. They just laughed and shook their heads...

Thanks, Crossfit!!

27:06 as rx'ed

m/29/6'/170

21:36

as rx'd (minus jumps, used park bench approx 20")

dumbells at side and short rest at 50ft on lunges. all jumps un broken. back pack for pullups. got first five every round then three then one's and two's to 20. tough wod, but i like it.

turn 30 on monday and my wife surprised me with a trip so will likely miss a few upcoming wods. turning 30 in the best shape of my life thanks to crossfit!

17:31 as RxD

26:02

4 rounds - rx'd

30# DB walking lunges - 100 feet

24" box jump - 30 reps

30# pullup 20 reps

m/46/5'8"/150

awesome workout today my legs are burning already, might be my last wod for awhile since my wife and are anxiously waiting the newest member of the family any day now

PC, 5x3, 175-195-205-195-195
Rx'd
27:09

36:41 @ 25-lb plates;red band

Did all of round one and the lunges, box jumps and 13 of the pullups
Lunges with 25 pound plate overhead, 24 inch box jumps, and did pullups with a 21.6 pound vest
Flew off the pullup bar on number 14 and hurt my back
Hope to be back at it soon! What I did accomplish was under 13 min and will be looking forward to this one next time just so I can finish it out!

F/137/5'5"/23

M/41/5'11"/185

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

28:48

Scaled to BrandX's Porch:

21:06

Holy cow. I was already behind on sleep and feeling tired, then I saw this WOD and was not looking forward to it. It was just as brutal as I expected. The bicycle ride home from the gym was not fun. I was hoping to get a sub-20, but I was pretty slow on my last half of lunges and then I got a really painful side-stitch on my last set of box jumps. I'll definitely be feeling this one in my hams tomorrow.

M/35/185
Lunge & Jumps as rx'd
20lbs in backpack for pull-ups
24:19

Keenan/39/m/73/208

CFWU x 3 (5 pullup sets)

31 mins

1. KBs used for DBs
2. Weightvest used for pullups

changed up abit myself

100ft lunge walks
45# overhead walk, carried 2x35# plates, carried 2x25#plates, then without weights

3x30 reps 14in box, 1x15 reps 28in box

4x20 reps of suspended knee to elbows...

this freaking killed us..awesome though

Finally home and back to mainsite :)

Slight scale up w/ 1 pood KBs for lunges:
31:39

The first set of box jumps were WEAK. My legs didn't know what was going on, but it got better the other 3 rounds. Box jumps are still a huge weakness of mine nonetheless. More of my time spent on weighted pullups, which became heavily broken. Next time sub 30:00 is a must. Not really happy with this time

f/21/5'6/122

22:00

4 rounds
25# DB walking lunge - 100ft
24" box jumps 30 reps
20 lbs assisted pull ups - 20 reps

22:01
scaled to 30 lunges with 30lbs dumbbells
30 box jumps 24"
10 pull-ups no weights

M/43/185#/5'9"
4 Rounds
100' Walking Lunge 30# DBs
20" Box Jump - Step Ups
30 - 30# Pull Ups
39:00

41:32

The weighted pullups slowed me down, but I'm working on them... It's inconceivable how many of you broke 30 and even 20 minutes...

used 20 pound vest for pull ups and 35# kettlebell per arm.

19:19

m/21/5'7"/160

as rx'd

17:05

Finally have gotten used to living at altitude

4 Rounds
100' Walking Lunges 20# DBs
24" Box Jump, 30 Reps
Pull ups (20,16,12,12)

Just started CF. Getting Stronger. Love it

scaled to Porch

20-lb dumbbells for lunges
20 box jumps (24-inch)/round
20-lb weighted pullups, 10 reps/round

5:20/6:48/5:52/6:10 = 24:13 total

As RX'd, with a few extra reps to cover sloppy ones - 36'30"
Last time - roughly 39'

tougher than it looked!

23:53

also had a 100ft walk between pulls and rest of workout...

had to jury-rig this quite a bit

pack+all my college books+35 lb plate = 65 lbs

4 rds basically rxed
100 ft lunges with 65 lb pack set
30 30" bench jumps
20 35 lb pullups

22:44

shoulders rubbed raw from the pack. yay!

As rx'd 22:06

had to jury-rig this quite a bit

pack+all my college books+35 lb plate = 65 lbs

4 rds basically rxed
100 ft lunges with 65 lb pack set
30 30" bench jumps
20 35 lb pullups

22:44

shoulders rubbed raw from the pack. yay!

26/m/5'11"/177
as rx'd
28:50(PR)
Weighted PU really slow me down. Felt pretty good though.

rx'd
21:37

First time back after a week off going to be sore tom.

Last time it was 19:00 Minutes for WOD (15 Pulls each Round)
this time had to improvise.
2.5 Mile Run
then
3 Rounds
20 (20 lb Weighted) Walking Lunges
20 Box Jumps
15 PullUps
11:15

Herniated my disc a little over 4 months ago...3 cortizone shots and a little rehab and I am back.

Remembered it wrong when I was at the gym, so I did:

Four rounds,

100ft lunge, 30lbs dumbell each hand
30 box jumps at 24inch
30 (instead of 20) reps with 30lbs pull ups

26:48

Welllll guess I am out for a while now. Decided to try to chop my finger off at work with a cutting wheel so I got stitched up and can't workout for a couple weeks. 8^{

37/m/215/6'4"

27 mins. JFCOM - Used 30#, 20#, 10#, 0# for pull-ups.

Definitely not as rx'd.

Scaled down to:
4 rounds
100' walking lunges with 15# dumbbells (could've done 20#)
30 box jumps with 20" box
20 pullups
Time- 29:12
Hands- Torn to shreds... pretty bummed... very humbling.

31:28

Okay, so we can't take weights outside and wimped out on using sandbags.

4 rounds
100 ft walking lunge
30 24" box jump
20 Pull-ups

Me: 28:20
Jackson: 32:30

For post #383
F/23/122/5'1"

as rx'd: 17:58

bwt-235lbs

31:15. 1st 2 rounds as rxd. Last 2 with 10 x 30#pull ups and 10 x 20#.

F/25/133/5'7"

Four rounds,

100ft lunge, 20lbs dumbell each hand
30 box jumps at 20inch
20 reps with 10lbs pull ups

25:58

16:56 as rx'd.

awesome wod, I concure; very tough,last round longer than other 3 combined.
rx'd
22:00
46/195lbs/m'5'9"

As Rx'd, 27:11

m/35/175/5'10"

D
@29's
25# weight on pull-ups
B-jumps on 29's tailboard
walk to basement for pull-ups
interrupted by run part way thru final pull-ups, estimated final time (should be close)

1 7:15
2 15:45
3 25:35
4 35:15

weighted pull-ups were the slowest

22, M /5'11/ 158lbs/
------
as rx'd
22:12
-----
that was a beast workout

m/30/73/181
Scaled to Brand X "The Porch"
100' WL 20lbs
24" Box Jump 20 reps
Pull-ups 10 reps (Attemped both 11 and 22 lbs but failed due to recovering arm and shoulder injury)
29:39

4 Rounds
21:30
assisted pull-ups with no weight

23:50 - could not do the weighted pullups. Subbed 30 body weight pullups for the weighted pullups. Did 5 the first set with weight and my elbow was killing me. It is crazy, I can do body weight pullups and they do not bother me as much, but adding any weight is almost impossible to stand. Anyone have any suggestions or had any problems with the inside of the elbow at the crease. The pain runs from the top of my forearm across the crease of my elbow and to the bottom of my bicep. Any help would be appreciated. Been bothering my for about a month and a half.

ASRX'D

28:38

m/60/205/6ft
100 ft lunge 2 26 lb KB
20 inch box jump 30 reps
non wted pullups 20 reps
4 rounds 14:30 usually don't get one of bests times listed. what happened here?

M/40/6'0"/155

As Rx'd
28:33

F/24/145

Pack sub: 100ft walking lunge (25 steps) w/ 15# DBs
20" box jumps x 20
35 jumping pull-ups

17:49

as rx'd

32:04

M/33/6'/193

as rx'd 29:20

Ouch.
Super modified: 9#lb kb in each hand for lunges, 12" box and black band assisted pullups.
22+change

35:55

35:39. 60lb bar for lunges

CFWU3

Scaled
Used available stuff
35 lb dumbells
20" box
10lb for pullups for first set then no weight but done strict for the next 3.
26:20

50 ft(30 lb vest) 30 lbs weights
24 in box jump, 30
30 lbs vest pull ups

22:12

m/30/210/6'3"

4 rounds for time
100ft lunge with 30# DBs
24" box jump X 30
10# weighted pullup

28:37

Rx'd
24:44

M/26/5'7"/180

Really liked this WOD, the box jumps killed me. But nice to have a WOD that really taxed my legs.

Prior to WOD I did every minute on the minute for 10 minutes.
Snatch x 2
HSPU x 4

WOD as Rx'd 17:22

4 x
lunges with 20 #
30x box jumps
15# weighted pullups
38:00

previous:
35:07
alternate neutral pullups with pullups every 5.

41:54

m/44/6'3/185

Short time son had football game.

As Rx'd but only 3 per round for weighted pullups others without the 30 pounder.

23:18

Then the game started 30 min late for lightening.

3 rounds
25# bumper plates in each arm for lunges
24 inch jumps
BW pull-ups with rings

16:12
Just back to crossfit
Legs and arms just not ready for the 4th round...yet!!

156#/28 yo/M

M/35/190/6'2"

21:10 (compared to 24:20 on previous try)

Used 20lb weight vest as mine does not go up to 30lb

CFWU x2 (5 reps, no pull-ups, + push-ups)

Scaled to Brand X puppies:
For time, 3 rounds of:

100' walking lunge
12" box jumps (all sets unbroken)
20 green band assist pull-ups (20/10,10/10,5,5)

15:05 and almost met Pukey several minutes after done (temp in garage gym 88.7 deg F which didn't help) (7 straight workouts--getting back into the rhythm!)

F/60/5'6"/138.8

did a pretty close variation of this on the road. Got to try my home made pull up bar that attaches to the hitch on my truck, and it worked rather well for the first try. Did 4 rounds of 100' WL with 25# DB's, 30 box jumps with a 27" box, and 30 pull ups per round with no extra weight instead of 20 with weight. the whole thing sucked! But I like it. 21:57.

4rds 23:13

25lbs 100m Lunge X 4
12in Box Jump 30x4
Jumping pullup 20X4

as Rx'd but with an 18" box as that was the largest I could jump onto

46.32

20/m/5'11"/163

28:14

I did my first round untimed. I used it to figure out kipping pullups, do 15 traditional pullups with a 30 lb weight, and to figure out a safe lunge stance.

Rounds 2-4=32minutes, 40 seconds

To make the workout easier I modified it.
-Round 3 and 4 I used a 45 lb, barbell on my back, rather than 2 30lb dumbells for my lunges.
-Did my pullups unweighted. First day ever doing kipping pullups.
-24 inch box.

Fun times. By the end of my workout, I was drenched in my own sweat and shivering. My workout shirt is thick as hell, and it felt like I had taken a shower LOL.

I did my first round untimed. I used it to figure out kipping pullups, do 15 traditional pullups with a 30 lb weight, and to figure out a safe lunge stance.

Rounds 2-4=32minutes, 40 seconds

To make the workout easier I modified it.
-Round 3 and 4 I used a 45 lb, barbell on my back, rather than 2 30lb dumbells for my lunges.
-Did my pullups unweighted. First day ever doing kipping pullups.
-24 inch box.

Fun times. By the end of my workout, I was drenched in my own sweat and shivering. My workout shirt is thick as hell, and it felt like I had taken a shower LOL.

as rx'd
28:56

2nd day of Cross fit for me and my husband. :)
This is a blast!
3 reps, modified
-Lunges: 100ft=30 lunges. (Jamie: 25, 25, 20 lbs), (Jon: 25, 25, 25 lbs)
-Box jumps (30, 30, 30 with some breaks)
-Pull ups (Jamie: 10, 10, 10), (Jon: 20, 15, 10)
1 hr, 15 mins

m/30/5'11"/180

used 25db's for the lunges
25lb db for first 2 rds of pullups
20lb db for last 2 rds of pullups

32:22

30 lunges
no box, stairjumps, up to 3rd step

32:04

O'Dome

25:10. wanted to give up after first round, but kept going.

-as Rx'd except it was 33 walking lunges (of the 30lbs x2) vs 100ft.
-9 risers and the stepbox came out to ~24"
-used my chain (instead of weight belt) w/ 30lbs of pullups x20, and having to wait for ppl to finish up on the bar

m/40/5'4"/139

As Rx'd -- 34:12

Round ending times:
1) 06:35
2) 15:20
3) 24:32
4) 34:12

brutal

4x
100 ft walking lunges 30lb dumbells
30 24" box jumps
30 bw deadhang pullups

45:36

WU = 2 x 25 x pushups, squats, upa, bridge, pop ups, 15lb ball slam

27:13

As prescribed but 60 bw squats subbed for lack of a plyo box.

1.5 hrs BJJ
1 hr Greco

as Rx'd:
21:40
ripped my hand!!
liked the wod

~27 minutes
Sub'd 30x o'head squats/45lbs for box jumps (knee)
Sub'd 30x pull ups for weighted
PM, garage, 98F

Lunges and box jumps as Rx'd
Kipping PUs, no weight
22:24

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight

12" box jumps, 16:08. Pu form was crappy, best I could do on the swing set

As Rx'd:
34:17

m/41/245/6'

24:43 As Rx'd

28/m/78kg

23:13

Subbed 15kg plates rather 14kg DB on the walking lunge.

Could be the fish oil but felt pretty solid throughout. Box jumps were step down rather than jump down to ensure left foot injury heals up; seems less strenuous than jumping down however. Box jumps also jad more of a tuck jump element such that I jumped onto the box in a half squat and stood up rather than jumping on in an almost extended position; seems more efficient.

as rx'd
21:48
M/39/165/5'11

Pack Scaling:

3 rounds of:
100ft Walking Lunge, carrying 15lb dumbbells
20in Box Jump, 20 reps
Jumping Pullups, 35 reps

Time = 29:57

My left tricep started to get sore during the warmup, and by the time I was past the first round, the pullups were brutal. Might've pulled something :\

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
Tuck Jumps, 30 reps
13.75Kg pound Weighted pull-ups, 10 reps

Tim 26.46 (dubious quality pull-ups)
Dan 23.03 (should have scaled the pull-ups even more!)
James 24.24 (no weight 10 negative pull-ups)

25 pound weight instead of 30.
35 minutes. Lame.

Well, this is my first WOD back in like 3 months, after I was hurt being stupid and then being deployed to Kosovo. I didnt use any weight, and it still kicked my butt. As RXd, 20:00 flat.

bw 253.0
used 35# db's and did 30 lunges
Only did 2 rounds, and jumping chinups... 14:07.
Finally figured out that it is box jumps, not running, that is killing my knees.

38/221/6'1"/m
27:04 as RX'd

33:17

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

21:13

19:00 even as RX'd

25/m/6'1"/170

Lunges as RX'd, jumps to 18" bench, pullups with 30# in round 1, 25# in round 2, 20 in round 3 and 15 in round 4.

28:34. Hurts so good.

34:49 as rx'd

pull ups took the longest...probably would have been half the time if they were not weighted. did this workout right after the clean and jerk WOD from the other day.

Struggled with the weighted pullups without a belt/harness, so ended up just doing dead hang PUs. All else as rx'd.

26:08

[26:08]

165/m/20

25# lunges
30 24 inch box jumps
20 pull ups - strict for first to sets then went to jumping

22:59

today's WOD showed me i have been overtraining didn't finish this one almost finished 2nd round *hangs head in shame* thinking i should invest in weighted vest soon

I had to make a few edits. I had to use 35 pound plates since I did not have dumbbells, and I had to ditch the weighted pullups after round 1. When I started to fatigue the book bag I use for extra weight started nailing me in my lower back- right where it's hurt. I decided that's not so good. So with that being said:

16:06

34yom / 205lbs

Pack, 3 rounds for time:
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups

18" (Estimated)

I forgot to stop my timer when I finished, but this was an excellent workout. I had to break up the pull-ups all three times.

M/31/6'3"/205

As Rx'd: 34:23

First time.

Scaled to 3 rounds of
26 walking lunge steps with no weight
15 jumps to 19"
15 regular pullups
25:07

Managed 22 kipping out of 45 pullups, rest were jump assisted.

22:14

Modification - jumping non weighted pu's

25/F/5'7/135

20:10
Lunges and Box Jumps as Rx'd

Sub Weighted pullups for Kipping pullups

As rx'd -

20:20

Didn't figure out how to kip the weighted pullups until the 2nd round.

as rx'd but used 30lb weight vest for lunges and pull ups..28:33 had decent walk between lunges/box jumps to pull up bar that did not help time. 28:33

27/m/170

24:17
I didn't use any weights for the pull-ups and used 15lb DB's for Over-Head Lunges.....
Very Humbling WOD.

subbed box jump with stair jump. To the third step.

32:04

subbed box jump with stair jump. To the third step.

32:04

40# lunges
20 inch box
10# vest weighted pull ups

29:40

as rx'd

23:59

58/M/198 - Well.. today my convalescence from surgery officially ends (six weeks). Now the work begins, I am very out of shape.
Subs - 3rounds, unweighted lunges, 19" box jumps, unweighted pullups - 30:00 minutes - ugh

48/F/125 - subs; overhead log lunges (we're in the mountains),19" stepups, unweighted pullups - 24:45

CFWU- minus pu's
15lb's for lunges
27:33

as rx'd: 14:50. Pull-ups on rings.

Scaled pullups to 15#
26:00

Did tomorrows wod 10 minutes before this to catch up.

4 rnds
100 ft Walking lunge, w/ 35 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pu, 20 reps

29:54
miserable

4 rnds
wlk lunges w/ 12 lb db's
24 in box jump as rx'd
pu's (no weight...did 9 then 8 kipped x3)

21:47

32:28

#398 SB - could be forearm tendonitis

Scaled to 25# otherwise as rx'd

23:42

m 32/72/205

29:40

18" box jumps

Walking Lunges w/ 30lb dumbbells, 25x
18" box jumps, 30x
Straight arm pullups 20x

31:44

30 minutes

didn't use weight on the pull ups.

m/39/158
32:25 (30" box jumps / 35 lb. pull ups)
otherwise as rx'd

WOD as rx´d, but only 3 rounds:

Time 15:07.

Gsus the pullups were hard!

- OlliS

As Rx'd - 29:44

About 20 minutes, 20lb dumbells, assisted pullups going up, negatives with no assistance.
F/5'5"/177#/26

scaled to 50%, 35 min

50 ft walking lunges
24" box jump 15 reps
10 pull ups with 20#

first day back after 3 months out of state. Gonna feel this tomorrow.

As rx'ed, this kicked by butt.

41:12

Took me a while, though I got it done.

Rx 24:01

M/39/198/5'10"

as rx'd=22:43

This was terrible hard. My pullups were not good. My first set was fine and second was okay, but third and fourth set I was having trouble getting my chin over the bar. My muscles were just spent. I didn't know if I was going to be able to finish the pullups, had to do them 1 at a time. I also had to use 35lb db's for the lunges because it was all I had, my legs were screaming for the 30's lber's! Puked a few times after as well.

10 kg bar handles
step up board
25 kg chins

25 min

25# dumbbells and unweighted pullups. with partner on one pullup bar.
28:03

38:31 lunges = bw/10/20/20

Not on my game after week off.. as rx'd for 32:45 wow
M/20/6'1"/196..

The lbs won't stop dropping..darn..eat eat eat eat
down 19 already..only wanted to drop 10..

Dumbbells 10 kg, 22#
Box jump 50 cm, 20"
Weighted pullups 14 kg, 31#

Time: 25:56

Walking Lunges w/ 30lb dumbbells, 25x
18" box jumps, 30x
PU as Rx'd
29:17

I'm headed out to do this now. I can't wait, sitting at work thinking about how I am going to kick this WOD's ass all day. The thing is, based on past performance, I am going to have to break up 30lb weighted pull ups. So is it better to break it up with the RX'd weight, or scale down to just body weight, so as to keep the intensity?

My guts tell me to go after the RX'd weight and eventually get to where I can do it unbroken. But am I getting the same result is the question.

Thanks people.

21:12 w/ 90# lat pulldowns subbed for chinups. Still need to get a pull up bar.

M/31/5'7"/175

As rx'd except no pullup bar so Lat Pull downs as close to body weight as possible.

27:15

Huffing, puffing and sweating profusely but finished. GF had to push me up hill back to our place. I have felt jello legs in the past but never lead legs like this. I literally could not move them more than 1 inch per step.

3, 2, 1.....GO!!!

21:28

weighted rd 1 and no weight dead hangs all other rounds.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
24/150
WOD as Rx'd
23.30
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/38/76/200

35# plates for lunges

23:15

as rx'd

pullups 10 front 10 back

37:00

Ryan - M/25/155#/5'7"

Just realized that I did 30 PU instead of 20. Looks like I could have knocked a good 5 or 10 minutes. Awesome!!

4 rnds for time:
Did 30# weighted PU, 30 reps instead of 20, otherwise as Rx'd

Time: 33:55 (still a PR!)

Amanda - F/23/95#/5'3"

Puppies Scale - 3 rounds
100 ft. walking lunge
12" Box Jump, 20 reps
Beginner PU, 20 reps

Time: 7:45 (PR)

m/24yrs/225lbs

21:45.90

It...Is...FINISHED!!!

23:45
15lb pu, and 25lb lunges

As Rx'd

28:44

Used 20# DB's, 20# Weighted Pull Ups,

22:38

36 min, as rx'd.

The lunges took me out, and BS'd with the gym folk too much. Broke up the pullups into 5 rep sets. Should go more next time.

All in all a brutal work out, but disappointed with my time.

as rx'd. took me about an hour and 10 minutes!!

Okay - had to confess to the CrossFit world - I did the wod yesterday with 20 lb. dumbells, 20 inch box jumps and regular body weight pull ups - my time was - 27:03 - Then my trainer coach told me that it was supposed to be 20 pull ups. Oops. Feeling really stupid right now. LOL!!!
Happy today everyone!
Scrat out

Rx'd in 21:45

Not fun.

This was brutal. I finished four sets in 34:01. I def have plenty of room to improve.

I started with 30lbs lunges, then went to do 24 in. box jumps and didn't quite make it all the way up, and fell on my face on the other side of the box. Ouch.

End with:

10lbs walking lunges
12 in. box
3 rounds of body weight pullups, one round assisted.

I'm new and hey finished all four sets so I was proud of myself. I know I need to improve, and that it will come with time. Staying honest with myself and not cheating myself was more important. I know I will improve.

Left the gym with torn up hands, and bloody shins...awesome...

Brutal!!!

20# weighted pullups. All else as Rx'd

28:12

20:21. Rx'd
No 30 pound dumbells so used 35's and 35 pound vest for pullups.
M/23/5'7/153

46:08, pulls very tough, most I did consecutively was 4. Still, better than my 49:08 last time.

Fd up did 30 reps on pullups
52.05

20 27

23:57 as Rx'd

mostly as Rxd.

Four rounds for time of:
100 ft Walking lunge, 40lbs bag of sand
20 inch Box Jump, 40 reps
25 pound Weighted pull-ups, 15 reps.

28:29.

It was rediculousy humid here in okc tonight. And I sweat more than any one occasion in my life!
woohoo!

m/37/5'10"/220

20:50 as rxed. That sucked.

26:42 RX'd (KB instead of DB)

4 rounds for time
100' walking lunges w/ 25# DBs
unweighted pullups x 20
Squat jumps x 20

24:55

completed 2 of 3 rds. scaled to brand-x puppie.

Subbed squats for box jumps and used jumping pull-ups.

M/22/5'7"/150#

18:37Used 20lb vest for pullups, 35lb kettlebell in each arm for lunges

18:37

Used 20# vest for pullups, and 35# kettlesbells for lunges

18:33

* realized I was only using 20" box after I started... so not as rx'd
* the sad thing is that it was only 22 seconds faster than last time when I did it as rx'd.

as rx'd

19:54

subbed 20" box for 24"
24:24

20# dumbbell Walking lunges
24 inch box jumps
kipping pull ups - no weight-

Ripped both hands and biffed on a jump and skinned both shins! I heart CF!!! Blood...Sweat...NO TEARS!

oh yeah
22:41

subbed 18" box
30:17

100' walking lunge, 20lb DB's
20" box jump, 30 reps
10 lb pull ups, 20 reps

29:57

subbed 18" box
30:19

Ugh...

CFWUx3
33:34

M/34/170

Several subs:

4 times
30 lunges with 30lb db x2
30 box jump
20 kipping pullups

23:12

m/26/172/5'9"

scaled down
4 rounds of:
26 walking lunges, 30lb dumbbells
30 Bench jumps
20 body weight pullups

26mins

23:59 as rx'd

23/m/174lbs/70"

as Rxd

27:33

MGySgt. USMC M/47/6'2"/205

As Rx'd 46:15

The time is not great but I am happy and I know I am going to sleep good tonight.

OooRahh CrossFit

as rx'ed:
Joe - 28:25
Dave - 34:20

Rich - about 32 min with only some of the pu's weighted.

M/25/5'9"/187

CFWU X 3 NO PULLUPS

4 RNDS:
100' LUNGE 30# DB, 24" BOX JUMPS 30, BODY WEIGHT PULLUPS 20

TIME: 20:20

DO WORK!!!

F/27/115

15#
32:54

Extremely Tough one, knew I had to scale somewhat but still sore and sweaty so everything is good.

100' walking lunge 30 lbs
18" Box jump (2' box unavailable) 30 reps
10 25 lb weighted pullups
10 pullups

4 rounds

29:00

m/45/165

28:30
used alternating grips on pullups,
10 front faced, 10 rear

m/31/207
19:54
handing pull-ups not weighted

29:52

chinchen - m/30/180/75"
27.5# lunges
16" box
no wt pu's
26:23

gunnar - m/37/190/73"
29:24

scaled weighted pull ups to: 5kg

24.34

M/30/150

17:23

Rx'd

23:28

29:30 as rx'd

18.56 rx'd

(knees still hurting a little, boxjumps slow as hell)

As Rx'd

24:17

CFWU modified to 3 pull-ups or swings, 5 dips (abs as buy out)

Pack o' Puppies: 3 rounds of:
Walking lunges with 15# pack
20 box jumps 12 or so inch bench
10 pullups with 15# pack (in sets of 2-4)

:11::56
Buy out-3x10 Abmat situps
Could have maybe had a fourth round, pull-ups would have been doubles at best

m/23/5'11"/170

16:53 as rx'd

34/M/200

23:16 as rx'd

CFWU x3
Burgener warm-up
WOD: 18:21
(100' of 30# DB's walking lunge, 30reps of 24" box jump, **20reps of non-weighted kipping pull-ups** x4)

Mark: as rx'd 27:25 (previous 27:16)

Theresa: 20# db, 20" box, kipping pulls - 24:18 (previous 25:33 @ same scaling)

32:59 ss rx'd but I had to break up the pull-ups a lot. Man, those were killer. How is everyone doing the weights on the pullups. I'm just holding a dumbbell between my feet.

2 Rounds

100ft Walk Lunge (25# overhead carry)
30 Step ups
20 Pull ups (Blue Mini Assist)

19:03

1 - 55lb dumbbell on lunges
20lb vest for pull ups

as rx'd 23:05

As Rx'd:

39:25 - very poor compared to 5/17/09 33:32

too much fussing with chain link on belt!

4 rounds:
25 regular lunges with 30# dumbbells
Jumping pull-ups w/ bosu
24" box jumps

20:22

Wow!!

I haven't been this sore in days.... broke my wrist in March... so this was my first CF workout in about 6 months.... yikes!

Not as rx'd
RND ACTIVITY TIME HR
1 40 lunges w/25# dbs 4:37 150
20 24" box j's
15 pull-ups
2 30 lunges w/25# dbs 4:52 158
20 24" box j's
15 pull-ups
3 24 lunges w/25# dbs 4:58 161
20 24" box j's
15 pull-ups
Peak HR 169

Fun stuff, but I really gotta ease into it bc I am SORE!

day 16

had literally no time, so just did a really scaled workout at home.

38/m/5'11/165 (9/11)

Pack 12:36
Three rounds for time of:
32 walk lunge, 15# dbs
20 inch Box Jump, 20 reps
15# w-pull-ups, 10 reps

Done on 9/11/09

Subbed 15# DB for pullups.

41:05

Scaled to 25# on the lunges and weighted PU's
about 30 minutes. Daughter had a stopwatch malfunction.

M/49/153/1-1-06

20# DB's/24" box/kip (pretty much same as prev.)

23:04 (PR by 4:03)

10:32 says my watch but it looks like a accidentally pressed the stop button at some point during working out.

I would guess it was around 30 minutes. also after the the first round I changed to unweighted strict pull-ups

AS RX'd
27:12
pull-ups need work they hurt "oh so good"

CFWUx1
30:37
30 lbs in a backpack. 

23:13 (27:53 last time!)
Scaled Up to
4 rnds:
35# DB's 100ft Walking Lunges (30 steps)
30" Box Jump x 30
35# Wt. Pullups x 20

(4:17,5:54,6:41,6:18)

me think box jump hard. me lat hurt.

then CFE 1:1 3x3 pacing on spin bike, maintain 80 rpm, increased resistance every interval.

Max reps Pushups 1:00 = 50

go home and relax.

later,
b
m/32/5'8-1/2"/166

Cris: 19:47 (50lb LatPulls)
Joe: 18:54

walking lunge w/45# overhead
22 inch box
20 pu (not weighted)
22:32

rx'd w/ weight in a backpack and kipping pull-ups

16:24

That's still rx'd, right?

F/38/132ish/5'4"

Scaled to 4 rounds:
100 feet lunges, unweighted
30 15" box jumps
10 body rows
18:58

20:00
Only 3 rds
25# db for lunges (25 steps)
20# db for pullups (no weight for 3 rd round)

Lunges used 2 x 30# for the first round, then used only 1 DB. Strict PUs for first round then kipped, otherwise as rx'd.
32:26 = 6:59 + 7:56 + 9:50 + 7:39

49'58"16

everything rx'd except the pull ups were unweighted but were dead hang

28;13

OUCH ISETSU!

18 min

26:20 stayed w/ 35lbs KB for pullups until rd 3.

As rx'd @ work - 22:32

Jeff-
weight hanging from waist
18:33
C-
20lb. db's, 20"BJ, 20# weight vest
17:32

as rex'd:
27:06

as rex'd:
27:06

only managed about 3 rounds in about 15 minutes. Was having a hell of a time with the weighted pullups. Scaled back to 20lb dumbbells for the lunges, 20 box jumps and 10 pullups w/ 25lbs

Rowed 1000 m
CFWU x 1 x 10 - pull-ups

Felt "off" tonight even before the start. First round box jumps really hurt, but round 2 I worked on jumping with a more vertical torso and not rushing to next jump. Seemed to help.

Pull-ups took about 3 min each round and were all kipped singles. Kipping with weight dangling between my knees is not conducive to continuous kipping.

Rx'ed 25'45"

m/26/5'8"/140#

34:53

switched to a 25# dumbbell for the last 2 rounds of pull-ups, all the rest as prescribed.

happy I finished

@EriCRossFit

m/40/67"/185#

4 rounds: 24:37

100' lunges 30# db's
24" box jumps x 20
dead hang pullups x 20

m/40/67"/185#

4 rounds 24:37

100' lunges w/30# db's
24" box jumps, 20 reps
dead hang pull ups, 10 reps

32:28

lunges 30 lbs
jumps 16 inches on stairs
pullups w/ 28 lb assist
39:35
compares to 45:15

25:10 as rx'd

cfwo
scaled - 19:19
w/ 20 lb vest
4 rounds
20 lb dbs
10 2nd steps
10 pullups

as rx'd 15:17

I'm a cycle behind, so I'm posting to the workout, not the date.

208#/M/6'0"

@thesweatbox

23:33 newPR

4 Rounds scaled to:
100' walking lunges with 25# dumbbells
30 x 20" box jumps
10 x 25# weighted pull-ups

19:10

18:46

3 rounds scaled to:
100' walking lunges with one 24# wallball
15 x 24" box jumps
10 pull ups

18 minutes

29:35 as rx'd

24:51 subs: 20lb dbs for lunges; jumps to bench (20"?); pullups I used 20lb db 1st 10 pullups then no weight 2nd 10 each rd

12.5kg - 30 lb

interupted for about 5-10 minutes!
PU's hardest - split into sets of 3

36:30 - 3 rounds

as rx'd
20:50 pr

23:56 pr

28:38 as Rx'd

As rx'd

21:18

Butt kicker!

Philippians 2:1-2

35:07

Non-weighted pull ups and had to use the 31" retaining wall because someone moved my boxes.

As Rx'd

32:38

m/26/5'11''/177

24:39

used flack jacket loaded with plates, weighed approx 26 lbs, 10 pullups each set, very tough, otherwise as rx'd

27:00

27:23 as rx'd

(done 9/10 after 4 rest days)
Scaled to 3 rds. in 36:51...162/176
Sub 25# plates for 30# d/b's, 20" box jump & 20# weighted pull-ups (w/ a little kipping).

9/15 no weights: 11.40
5/17 as rx'd: 24.58

Three rounds for time of:
Walking lunge, 30 steps, carrying 12.5 kgs dumbbells
24 inch Box Jump, 30 reps
12.5 kgs Weighted pull-ups, 20 reps

24:02

Messed up, only did 3 rounds.

36M191
25#plates
20 bj
10 @ +25# pu
34 mins

36F128
10# plates
30 8" bj
5 kip/jumping pullups
14 mins

I did this in my garage. It kicked my butt. I started out with 40lb dumbell and it was too much, so then I held a 25lb plate in each hand.
this took about 29 minutes to complete.
tito
kirk rangel

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

30:58
------------------------------------------------------------
Compare to 090517

29:22

49/m/190

As Rx'd - 24" Step ups vs box jumps,
23:42

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight

8:44

Scaled down to Pack version - still recovering from food poisoning

M/31/5'9"/152

As rx'd. (Dumbbell between my feet for PUs).

26:05

CFWU
situps on steep decline

WOD

One round of:
100 ft Walking lunge, carrying 30 pound dumbbells
Tuck Jump, 30 reps
10 pound Weighted pull-ups, 20 reps

12:22

29:26 as rx'd. (4:58, 7:54, 9:14, 7:18)

Only 2 seconds better than last time, but after being sick and reversing out, I consider close to be a moral victory. Def need to push harder on box jumps. Don't be a bitch and keep up the effort. The last set was 30 sec quicker than the second set. Unsat. BTP.

M/19/5'10/142

BrandX 'porch' scaling-

4rds for time of;
100ft walking lunge w/#20 dumbbells
24'' box jump, 20 reps
#20 weighted pull-ups, 10 reps

16:44

lost at least 45-60 secs getting tangled in weight belt and box collapsing.

33 lunges 27.5 lb
box jump to ledge downtown 30X
5X PU 5lb, 15X kip but broken up

CFWU and WOD as Rx'd

31:20

Didn't keep time, but pain is good.

lunges with 20#'s
10 jumps on a weight bench
and I know "machines are evil", but had to use the lat pulls for the pull ups...sets of 20 at about 1/2 body weight.

36:47 as rx'd

Getting faster :)

21 Burpees
WU
33:22 as rx'd
M/48/193#/72"

m/35/5'9/174

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener. 21 Burpees.
32:35
Disapp w/time. Did 30 PU 1st set, 24 2nd before realizing. Then 13 each of last 2 sets. May have contrib to diff in time. Lunges tough.
5/17: 31:03

as rx'd:

23:44

Erin:
15# walking lunge / 24" box / jumping pu's

20:01

5 rounds
38 min

4 rounds

30 steps walking lunge (+20 lb. dumbbells)
30 box jumps (18" box)
10 pullups (+20 lb.)

23:50

Time: 40:54. Too long, next time I'd use less weight on the lunges.

Scaled 3rd and 4th Rounds to unweighted pullups.
21:40

used 20 pound db's: did jumping pullups with 20 lb db's = 27.22

m/31/6/200

3 rounds as rx'd

30 min

m/37/185/5-10

4 rds as Rx'd-

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Mentally weak after 1st rd. Knew this would be a killer and with a football that night, down shifted.

24:27. Tough to do crossfit alone.

23:18

25# instead of 30 (don't have 30s at home). the box jump was onto steps by the neighbor's house, probably closer to 18 than 24.

Really lethargic today. Made poor (but fun) decisions last night and paying for it today. Trouble finding motivation too. Looking to get under 20 minutes next time.

m/21/168

20:46

subbed 15# DBs for walking lunge
subbed 20" box
subbed 15# DB for weighted pullups

switched to kipping pullups 3rd and 4th rounds

27:58

34 yom, 202 lbs.

32:12(PR) Last time was 37:53.

20 lb dumbells for lunges
15 lb dumbell on weight belt.
24 inch box, measured.

Took it nice and steady instead of sprinting at the beginning. Still plenty of room for improvement.

M/35/6'/206#

Scaled to Lunges as Rx'ed
30 box jumps at 18"
20 Pull ups no weight

26:41

One minute faster than last time and last time did not complete the lung set with DB's

Brand-X scaled (and it get's complicated).
3 rounds
100 ft lunges (15lb DBs)
20 box jumps (15 inch)
10 Pull Ups (15 lbs)

It still took 16:55

1st round of PUs I had to jettison the weight after 3.
2nd round, did PUs without weight
3rd round, used weight for 3.
Pull Ups are still one of my extreme weak spots (not to mention flexibility).

29:35

40:22

Meyer- 49:28 lunges as Rx'd 25" box 35 lb pull
stocker- 36:00 12" box 25lb lunge

Pull ups x 10
Kb Lunge
15 BJ

MK 15:36
MA 17:40
PL 10:49
JF 13:38
JM 11:24

Awesome times from so many people as rx'd. No way I would have finished this w/ weighted pull-ups.

4 rounds slightly modified:
100 ft walking lunge 30lb DB's each hand
30 box jumps
20 pullups

22:30

29/m/185

subbed ring PU: 20:23

As rx'd
27:38

31/m/160/65"
25lbs for lunges
35lbs for pullups
43:00 approx

Subbed 16 27.5lb pullups

27min

27 min w/27.5 lb pullups-16 reps

As Rxd

19.37

3 rounds only

28:41

6'2/42/185

4 rounds:
100ft WL @ 2/16kg KB
30 box jumps@24"
20 pullups@30lbs
TIME:22.11

21:57

M/27/6"/165

Subbed box jumps for 10 HSPU's and did 25lb weighted PU's. Lost track of time, pushed hard and felt good.

3X 23:46

did only 3 rounds without weight
14:13