Holy mother of God...I'm guessing there's no time component, just like Lynne?

Hooray!

is there a time element?

Get some

wow

this one is not going to make me popular at globo

three stations and animal noises!

RAT UP!!!!!

LETS GET IT ON!!!!!

these pull ups dead hang or what?

Oh, another question, this one without a definite answer: should we go all the way to failure on every round, or pace it out to try and maximize total reps throughout the workout?

um, is this supposed to be done lynne-style, resting as needed? it doesn't say that, but it also doesn't say post time to comments.

Oh dear...

I'm goin hard tomorrow, cant do the squats though took a nasty hit in football and cant walk correctly, but i think i may push through vomiting on this one

Kelly you rock!
Keep the great info coming.

This IS Lynne style in it's rest periods. Max reps, each set, rest as needed.

I cant wait. I need to work on my squats and this will help a lot.

Last time this was up, it doesn't look like there was ever a definite Coach answer to the time or rest component question. Some people tackled it with no rest between movements, but 3-5 min between rounds while others said there's no time component and rested as needed between each exercise and each round.

Will either approach diminish the training effect?
Which do you have time for?

Someone must have struck a chord. Anyone that complains about a length of strength work after this cycle is off their rocker.

YEAAAHHHHH

I think that this is my favorite WOD yet (2 weeks in).

question do we do all 5 rounds of 1 exercise and then move to the next exercise? or 1 round is all all three?

This looks like a great workout. Tomorrow at about 9:00AM going to hit this one HARD! Then I think a nice, relaxing swim after that.

Rock it out everybody!

I'm going to max rep Benching, then max rep pullups, then max rep squats. The time between walking between equipment, and doing more max reps ought to be [not] enough recovery time.

So... I'm a wuss...
I can't do any of these all the way (or I can only do one rep). Should I just do what I feel I can do a decent number of reps for each exercise, or do I go for my max? For example, my squat max is 275, but my bodyweight is 260. If I go body weight on those, I am going to be done in maybe 2 or 3 reps. Also, my bench max is only 175. (I know... pathetic for a 260# guy, but hey, you gotta start somewhere!) Do I knock it down to 150 for the bench and 200 for the squat and go for an extended workout, or should I do my max on each and have a really quick workout? Along the same lines, should I throw some bench or extra pushups into my workouts on a more regular basis to improve my biggest weakness? Thanks for the help.

#19

bench press, pull ups, then squats= 1 round,....rest a few minutes then HIT IT AGAIN!

Can i get a woo woo!

This one is going to hurt.
As far as the resting goes I would say just like lifting heavy go 3-5 between round and some rest between exercises.
I have a quick question about how to post a video. I watched the firefighter vs fran video from crossfit norcal and read the swat vs fran article in the journal and got inspired. So a couple days ago i got in full kit and pro mask over here in iraq and did what a fellow crossFit buddy called Ranger vs Fran. So any ideas on how i can share this with the community. I am asking on the insistence of Joe cause he swears its just as cool as the other video and i wasn't able to suck O2 like the firefighter. Anyways, let me know

Ryan (#22), its all good man we all need to start somewhere. Keep in mind the average CrossFitter is 180 with nothing for bodyfat and has been doing this for a while! Scale the workout so you will be getting the most out of it, if you are not taking rest in between rounds I would make it so your first set you do at least 10-12 reps. If you are taking rest then you can up the weight a bit more. Take care, train hard!

Ryan, I'd max. Do a rep, take 30 seconds, do another rep, take 30 seconds...but I'd make sure I did more than 5 singles per workout. That'll qualify it as high intensity for sure, and you'll definitely feel it tomorrow if you do it like that. This way it would also count towards endurance, which is what you sound like you're thinking about with the lower weight and more reps.

Woot woot!!

Coach,

My biggest complaint is that there isn't enough strength training in the main site WOD's. I think this cycle proves headquarters aversion to heavy wod's and illustrates the programs heavy handed bias towards MetCon type worksouts. Could you please do something to remedy this situation?

:)

YOWZA!!!

This is going to be wicked!

Not looking forward to this after doing Saturday's WOD today.

Tomorrow is my 58th birthday so I am going to do the Filthy Fifty Eight as Rx'd except for the damn double unders (will do 290 singles instead). Aim to finish in less than 58 minutes. We'll see.

I was wondering why we don't incorporate any sprints into the WODs. It seems like if the goal of crossfit is to specialize basically everything, we'd have more actual sprints in the workouts, and not just 400 meter runs in the middle of a metcon workout. I know there are some schools of thought that say sprinting will increase total strength and VO2 capacity as well. Anyone have the answer?

This is sweeeeet! Bring it on!

Wow, this is a big week of max workouts! It does not help that I caught a slap shot in the hammy on Sunday! The knot is killing me, granted if I was facing the other way I might still be on the ice face first.

Oh, two days behind, PR 10 lbs shoulder press, 20 push press and 20 push jerk!!!! This was while I watched trainer let his client get about 4 inches of range of motion on a pull up on the gravitron. Both the client and trainer looked at me strangely while I watched this waste of money, health, and time go on! I mean... really why.......why let someone do something wrong over and over and over... I'm so glad CF is in my life now. I can't wait for DL tomorrow, I had not worked out my legs in 4 years, really( yes it was said before crossfit) start in Jan DL 260, tomorrow shooting for 350, PR last time at 330. Crossfit = RESULTS

#32

The 400m is a sprint. Run as fast as you can for the 400m. Depending on your level you will be sprinting for just over a minute. Good luck!

Do all WOD's as fast, (maintaining form) as you can. Intensity is the game

#32 Cyroth,

We just did 100m sprints x10 on 070227...

I guess it's been awhile - it seems like yesterday. :)

did this wod last time....nausea and mental fatique aka extremely difficult wod....but fun :)

this will be fun... love lifting the heavy weights

This WOD is brutal. Nicely done, Coach. I haven't seen this one before. It's like "Lynne Cranked on 5 hr. Energy".

I'm going to rest 1 min between exercises and 5 min between rounds. Then after it's over I will perish. Two days later I'll still be sore. Outstanding.

NICE!

"Lynne" with some Back Squats thrown in for good measure!

Can't wait!

Mike in L.A.
www.valleycrossfit.typepad.com

hey all, so a general question for everyone here, but when they do the bench, are they going down until the bar touches your chest, or are you going down until you have a 90 degree bend in your arms, regardless if this means the bar is touching your chest?

hey all, just a general question, but when you do the bench press, are you guys going until the bar touches your chest, or are you going until you have a 90 degree bend in your arms, regardless if the bar is on your chest?

26/m/6'3/220
Wow this one was a long one but fun....my max weight was under my body weight, so I scaled it down and kept increasing weight until a) I hit the 5 rounds b) I hit body weight...this was exhausting but I set three new PR's

Bench (old PR 135)
135 - 10 reps
155 - 7 reps
165 - 7 reps
180 - 5 reps
185 - 3 reps

Pullups (all broken up into back-to-back singles)
15, 9, 11, 10, 10

Back Squat (old PR 190)
165 - 10 reps
185 - 5 reps
195 - 5 reps
205 - 5 reps
220 - 4 reps

Strict pull ups or kipping?????????????????????????????????????????

#43, I'm under the impression it's always kipping unless otherwise stated. (I may be under the wrong impression)

this looks fun...

#32 if you want to add some sprints into your routine then do it.

Looking forward to this workout. Bench press/pushups are a big weakness of mine.

For those that do CFE as well, if I don't have time to do 2 a days (workouts separated by at least 3 hrs) is it acceptable to do the CFE only 30-60min afterwards? Some days my hours are pretty jacked up, but I don't want to miss out on it

#43
Unless it is otherwise stated, than Kipping is the default Pull-Up that you should do. Which is why whenever we do strict pull-ups it always says it. Hope that helps.

using 185lbs (bw=approx 180)

Bench: 13, 12, 10, 9, 9 Total 53
Pullup: 15, 15, 12, 10, 10 Total 62
Squat: 18, 15, 12, 12, 15 Total 72
Total reps: 187

Approx. Work (lb-ft)
Bench: 12,256
Pullup: 16,740
Squat: 26,640
Total: 55,636 lb-ft

Did strict pullups. Just happened to be what I always did, so keeping the baseline and comparing to that.

I did 5 sets of max rep body weight squats about three weeks ago. Managed to get 100 total, which was really hard and I was sore for days after!
So I guess I have to hit at least the 100 squats again (20 per rep)this time!
I will be happy if I get 50 total bench presses, 150 pull ups and 100 squats, but I will not know until Saturday (I am 3 days behind the main site).

What should I sub for BP? I don't have a bench.

Had to skip the squat to rest back up from hiking last weekend.

M/32/5'6/160

BW Bench - 16, 11, 8, 8, 6
Pull Up - 11, 10, 8, 8, 6

Maybe should have rested a little more in between I guess. Crossfit 1 month now, ;)

Big O

Now this is what's up! Awesome!!!

80kg

Bench press (75)
6-7-6-4-2 Total 25
Back squat
8-6-6-6-4 Total 30
Pull-ups
16-9-7-5-3 Total 40

m/44/185

BP-PU-BS
16-30-20
12-22-16
10-20-14
8-20-12
6-15-10

This is going to kill me!

This sounds awesome. I can't bench my body weight, so I'm going to scale it down to a weight that I can handle for about 10 reps. I can't do a full pull up yet either, so I'm going to use the assisted machine. I CAN squat my weight, so I guess I'll do that until failure. Does all that sound about right?

Potential bench press sub: weighted push ups. Put your hands on a scale while in push up position and note the weight. Put weight on your back over your shoulders to make the weight on your hands the same as your body weight.

167lb (165)

Five rounds for max reps of:
Body weight bench press (8,8,6,6,4) 32
Pull-ups (25,20,20,20,20) 105
Body weight back squat (10,10,10,10,10) 50

75kg

Bench : 10 , 9 , 8 , 8 , 8

Pull : 12 , 13 , 10 , 9 , 10

Squat : 12 , 12 , 10 , 9 , 10

M/45/165

bench. 12-10-10-11-9
pull ups 16-13-12-13-12
squat. 5-6-7-8-7

Thank you #44 #48 for clearing that up for me. The desire of doing strict pull ups is there, although most of the time impossible with the numbers.

3 rounds of max reps
Pushups – 45/23/23 = 91
Pullups – 30/25/22 = 77
OHS (95#) – 6/13/10 = 29

Those OHSs were quite difficult after all the pushups and pullups. Killer workout on the arms!

Any suggestions on strengthing grip? Been doing CF for over a year but my hands cramp when doing bar, db, and pull-ups. THANKS for any suggestions.

Outstanding Kelly !! Loving it always a great spin and more effective way of attacking a situation and re establishing "Best Fit"

Bench Press at 135#: 10, 10, 10, 8, 10
Pullups: 15, 15, 13, 12, 15
Back Squat at 175#: 5, 5, 5, 4, 5
Total reps = 142

I was going to go as prescribed but I just took the LAIV (Live Attenuated Influenza Virus) a couple of hours before the workout and it's already affecting me. Feeling jittery. Not sure if it's the workout or the bug.

50m/5'10"/215
as rx'd
Bench (215)3,4,4,6,5 total 22
*rotator cuff surgery 6 mo. ago*
Squat (215)9,11,12,13,12 total 57
Pull ups 11,8,8,12,8 total 47
total 126

Subbed 2x60lb DBs for BW BPR & SQ (going gym-less for a bit as I move into my new place)

11-7-10
8-12-14
14-10-13
7-15-7
7-10-5

Bench/Squat 185lbs

BP-25/14/9/5/10
PU-42/30/20/10/10
SQ-26/15/10/5/10

Hardest workout I have done in 21 months of Crossfit.

170

11-8-8
10-8-8
6-6-7
6-6-6
4-6-5

Thanks XFit for posting todays pic of F.I.A.T SWAT team at the recent Indiana SWAT challenge, and thanks Lou for submitting the pic. We had a great competition and look forward to competing against FIAT again next year. Cross Fit has made a huge difference in our teams overall physical fitness and ability to remain competitive and mission ready!

Brian Walker,
Indiana State Police
ERT/North team

me (reps are best guess):
bench press: 155x (6,4), 135 (7,6,5)
pullups (12,11,10,10,10)
back squat: 185 (8,8,7,7,7)

beemer:
bench press: 75lb (6,6,6,5,5)
pullups: 20lb of assist (7,7,7,6,6)
back squat: 95lb (12), 115lb (didn't count reps)

CG E-City CrossFit
Leary(205)
Bench: 11, 11, 7, 8, 8,
Pull Ups: 21, 20, 20, 20, 20,
Back Squat: 10,10,10,10,10,
Keep it up!

55lb DB Bench Press - 10-8-9-9-9
Pull-ups - 22-18-21-20-20
175lb Back Squat - 20-10-9-8-13

Adam #40

Yes, bench right to chest. Full range of motion. Always

You can use kip, strick, butterfly, or anything else where you go from full extention to your chin over the bar.

28/6'8"/221

12 20 5
10 16 5
8 15 5
6 14 4
6 16 3

145 total

m/41/5'6"/150

bp-13,10,7,7,7=44
pu-16,12,10,12,12=62
sq-17,15,12,12,13=69
total=175

M/29/5'10"/205

Bench - 20/15/12/12/10 = 69
Pullups - 20/15/13/12/10 = 70
BackSquat - 15/12/10/10/10 = 57
Total 196 = 40,180 lbs

I think the last two heavy days had a real impact on today. I felt completely spent.

as Rx 205lb
1.4/12/6
2.5/12/8
3.4/12/8
4.4/13/8
5.5/15/8

Rx
8/47/14
5/35/15
5/24/8
4/20/14
4/20/10

About how long is this taking you guys to complete?

CFWU
back squats for OHS

WOD
Three rounds for max reps of:
Body weight bench press (185# first 2 rounds, then dropped to 175#)
Pull-ups
Body weight back squat (185#)

1-6-5
0-6-6
2-5-4

Total = 35

m-42-5'9"-205

bench=16,14,11,8,8
pullups'27,24,20,20,20
squats=20,20,20,18,19

total reps=265

Both video links are for "mov"

m/21/156lb/69''

I have been trying to gain muscle mass and balance the shoulders so i did not do bench, and went heavier on the squats and pullups.

squats
155-20 reps
225-8
225-6
225-5
225-5

Shrugs
225-10
225-8
225-8
225-6
225-6

Latpulls
160-12
160-10
175-8
175-8
160-10

25/m/5'11"/207
Damn that was rough

BP - 12-8-7-7-5 = 39
PU - 22-15-15-10-5 = 67
BS - 20-13-10-10-10 = 63

169 total

bw 165

bench 170
pullups dead hang
squat 225

bench: 8/7/6/5/5
pullups: 10/10/8/8/7
squats: 7/7/7/6/6

The Mac

BP(155#) I suck at these!!!
11,15,14,10,7
PU
13 STRICT, 10 STRICT, 8 STRICT, 9 RING, 6 CHIN
BS(225#)
10,11,10,10,7

AND ROWED 500M

glad tomorrow is a rest day....

sorry The Mac is 37/M/5'10"/219

Don't have the kit to do this one today. Hopefully my welder can get the pull-up bar done next week and I can get the racks delivered by then too ...!

Here's my stuff for today: http://tinyurl.com/msdjdw

75kg used
1. 21-23-15
2. 18-27-20
3. 14-25-20
4. 14-21-15
5. 13-21-15

So, totally unrelated to todays WOD....I have been crossfitting semi-religiously for over a year and a half. To this day, thrusters and cleans just totally kick my butt and leave me crying and struggling to finish (sometimes I can't). I'm behind on the WODs so I just did one with cleans yesterday and just could not complete it. Odd I think, especially since I'm not new to crossfit. Anyone else experience this, or am I in need of therapy?

M/40/175/6'

185 lbs. B P S 3 min rest between rounds
1. 12 33 17
2. 8 29 15
3. 7 26 14
4. 6 26 14
5. 5 26 15
T. 38 140 75 = 253
JUST BRUTAL!

m/32/5'9"/170

used 170 for body weight

BP: 7,8,7,6,5 = 33 (PR by 3)
PU: 25,21,20,20,20 = 106 (PR by 29)
BS: 10,12,9,9,8 = 48

total = 187

If Im doing these in my gym by myself, is it ok to use a smith machine as a spotter??

#93

JUDD

How are bench press numbers so low in comparison to your Pullups...?!?!? I'm guessing you're doing kipping? Are you assisted? Are you using bands? Are you using a weighted machine? I don't get it...

Please explain. Ty.

i see this often but you're the most recent comment...

anyone else have similar stats want to comment?!

still no weight...

5 rounds for time-
30 push ups
30 pull ups
30 squats

TIME- 13:47

Wow! That wore me out.

I was 4 seconds away from maxing my PT test (Air Force) this morning.
1.5m run: 11:28
PU (1 min): 47
SU (1 min): 52
Waist: 26.5"

Then I did a scaled version of the WOD:
BP: (65lb) 10, 11, (70lb) 10, (75lb) 7, (80lb) 5
PU 90lb assist: 6, 8, 7, 6, 6
BS: 115lb x 15, 15, 135lb x 10, 10, 10

I watched all the kipping videos this morning. Would you believe that you can partially kip on an assisted machine? It helped me a little, even though my pull-ups still suck. I just need to practice more.

Wow... this workout was brutal and awesome.

m/32/6'6/240

BP(185#)- 10,8,7,6,5
PU - 9,7,7,6,3
Squats(225#) - 6,8,7,6,6

***frat**

I did Lynne on July 24 and got a total score of 36. If this were Lynne (counting bench and pull up only) I would have gotten a score of 68. I nearly doubled my output in 2 months without even touching the bench press. That my friends is why I love crossfit!!!!!

#96

kipping pull-ups accounts for the higher #.

M/48/6'/184

BP:10-7-10-10-10 47
PU:25-15-10-10-10 70
BS:6-7-6-3-6 28
Total: 145

bench - 6 4 5 5 2
pull ups - 15 8 9 9 10
squats - 15 11 7 5 5

M/23/6'2/210

BP: 10-8-6-5-5
PU: 10-7-6-6-6
SQ: 10-10-10-10-10

Total: 119

#99

well i do kipping as well, weigh ~10 lbs more, but his numbers are double mine in pullups.

as for the BP, add about 4-6 for each of his score.

Only managed 2 rounds: first day back after a week off:

165 lbs.
7/30/22
8/30/25

weighed in at 149

first set at 150, sets following 135

8-8-8
9-6-9
8-6-9
(hand started to hurt pretty bad, switched to pushups)15-7-4
threw up. didn't see that coming. should have scaled more.

m.23.175

BP: 9.8.8.8.7
PU: 25.20.20.21.8(slipped off)
SQ: 10.8.10.8.10

Wow drained after that one. Took no rest between exercises and about 5min between rounds. Was smoked going into the squats.

I propose we make this one the new Lynne.

175lbs.
Used 85k (187#) on bench and squats (at a gym with metric weight, miss calculated)

Bench
16-13-8-8-6 Total 51 reps
Pullups
10-10-8-8-6 Total 42 reps
Squats
20-0-0-0-0 Total 20 reps (had to stop, never had my legs cramp so quickly or severly)

What a WOD!

Question #103

When your doing the kip the power is coming from your hips, when doing bench you only have your upper body strength. Meaning you should get more pull ups then bench.

Some reasons why your kips are low might be from a muscle imbalance, or maybe your technique.

For me anyways my limiting factor in pull ups is grip strength, not lats, chest, or even hips.

Just my two cents. Hope this helps.

1st time (Surprised how draining)
12,12,11,10,10
20,20,20,20,20
5,5,6,8,11
Terrible on squats, very weak, needs more work

#108

~185 lbs

here is what my last workout looked like minus the squats...

BP/PU(w/ kip)
(1) 16/15
(2) 14/11
(3) 12/9
(4) 10/9
(5) 8/8

i'd like to say i have a pretty good kip too, i just can't seem to do any more PUs once i reach a certain point.

i really need help with increasing my pull-up #s but i have no idea what kind of program or routine i can do...

I'm new to cross fit and was wondering if I should do one set on Bench press and move on to pull ups and then squats and repeat that 5 times or do 5 sets on BP and then move on to 5 sets on PUs and then 5 on squats or doesn't it matter?

31/m/5'10"/210

I have lost 10lbs since the last time this wod was posted...every little bit helps! It was still a tough wod.

as rx'd

BP 4/5/6/5/4 = 24 (pr)
PU 17/17/15/15/16 = 80 (pr)
BS 15/12/10/10/10 = 57

Total = 161 (pr)

^^^i should say, ADD, program or routine to current WOD.

m/45/6'3"/200

200/4(assisted), 185/4 (assisted), 150/4/5/6
10/6/4/4/6
200/7/4/3/7/5

Scaled to Pack, 120 lbs., assisted PUs w/ 10 plates (52 lbs.)

BP: 8,8,6,5,4
PU: 12,12,10,9,8
BS: 10,8(95#),6(95#),8(95# Smith),8(95# Smith)

28/M/6'0"/225

Subbed ring dips for bench press, and used 225 for back squat.

1: 15-17-20 = 53
2: 10-11-21 = 42
3: 10-12-20 = 42
4: 10-10-20 = 40
5: 8-10-23 = 41

Total: 218

bench: 10, 7

pull ups: 15, 10

squat: 10, 10

still feeling a stiff neck and a little back pain. still easing into it.

weight @ 205

NOT AS PRESCRIBED

**had to sub push ups for bench press..right shoulder bone spurs having NO bench press action at all. Time to get that taken care of...and the cortisone shots aren't cuttin' it anymore.

**Scaled up to 135# for back squats**

Round 1: 40, 26, 21=87
Round 2: 38, 27 22=87
Round 3: 35 24, 22=81
Round 4: 32, 25, 25=82
Round 5: 34, 28, 23=85

Push up total: 179
Pull up total: 130
Back Squat total: 113

All push ups were chest/nose to deck

no rest between exercises

too long of a rest between rounds b/c we had 11 athletes cycling through this WOD~everyone did GREAT helping to load/reload bars quickly and efficiently.

M/29/176 used 179 for weight.

Bench Press:10-10-10-6

Pull-ups:17-11-12-9

Squat: 16-10-10-8
Did only four rounds due to a meeting. But was at least having a hard time trying not to puke during the meeting. Great work out!

Brutal

Knees couldn't handle last two sets of back squat.

41-8-8
31-7-8
30-6-8
20-7
21-8

The last time I did Lynne, I got 22, 20, 20, 28, 14 on bench (165lbs) and 35, 29, 33, 30, 30 on pull-ups, this time I was not so fortunate:

Bench (170lbs): 19, 12, 10, 7, 10
PU: 40, 20, 17, 12, 21
BS: 12, 12, 12, 15, 15

It's a good first week back in the swing, though. I'm looking forward to regaining my fitness.

Sorry if this double posts but my original post was over two hours ago and didn't see it come through....

Anyway. Brutal workout. Loved it.

BP(185#)- 10,8,7,6,5
PU - 9,7,7,6,3
Squat(225#)- 6,8,6,6

M/32/6'6"/240

**Frat**

The last time I did Lynne was in July using the same 185# bp. My score on that day was 36 total reps. If you take the Lynne component of this workout my score would have been 68 total reps. My work output increased nearly 100% in 2 months without me even touching the bench press between WODs.

This my friends is why I love me some crossfit.

Now I either have to lose 55 lbs off my 6'6 frame (yeah right)or move my bench up so I can do this as RX'd next time :)

m/35/153

5rds max reps of bw bench press, pull ups, and bw squats... I used 155lbs for both bp and sq...

Bp 23-20-17-15-12 87
Pu 25-23-22-22-25 117
Sq 20-20-20-20-20 100
Total 304reps

F*cking hard.

BP: 10/10/10/10/11
Pull-Ups: 14/13/10/10/11
Squats: 20/15/15/20/12

Total Reps: 191

BP-95lbs/Squats-135lbs

BP:11/10/7/8/9
PU: 9/6/8/7/8
Squats: 13/12/11/12/9

@Comment #95

I would suggest that you dont. Most CFitters would say that the Smith is only good for pull-ups! (well that is the only use i can find)

On a serious note. Saftey first, always, but if that means backing off one rep earlier IMO that is better than the Smith.

Just my thoughts.

Comment #111 Do it in rounds, do Bench Press then PU, Squats...Rinse, Lather...Repeat...

m/24/175

as rx'd
BP: 16,16,15,12,13
PU: 22,20,18,12,12
BS: 16-15-12-10-12
overall PR compared with the "Lynne" elements

29/M/170

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

had to scale to 3 rounds due to time constraints.

Bench 10-10-8
Pullups 10-10-7
Squat 10-10-10

question #110

I wouldn't add anything just yet. We do a lot of pull ups in CrossFit.

my warm up is the basic CF warm up so I'm doing 30 pull ups alone in the warm up.

What a horrible, horrible workout.
as rx'd with 185 weight
BP 18/10/10/7/8
PU 20/12/15/11/10
Sq 16/15/12/12/13
189 total reps

rotated sets with 2 other guys, giving around 5 minutes between my sets

bw-240

Round 1 2 3 4 5
Exercise: Reps
245lbs bench press: 6 5 5 4 5
bodyweight pullups: 7 6 6 4 4
245lbs squats : 5 5 5 4 5

#129

I do the crossfit warmup and remove pullups if they are in high demand during the WOD, as recommended.

Sure, I can drop count to 3, get a few more, drop again, get a few less or jumping pull-ups etc.... but i can't continuously do 15 kips after the first set, and it's really bothering me.

Even during the warmup, pullups still suck and I've been doing crossfit since March-ish, and I have been working out consistently for the past few years before I started CF...

M 37 6' 162#

BP - PU - BS used 165# for both BP & BS
15 - 25 - 15
15 - 25 - 15
11 - 20 - 12
7 - 14 - 12
8 - 20 - 15
totals
BP = 66
PU = 104
BS = 69

This workout killed me. Not sure if it was because this was the third day of maxing or what. But it took me almost 20 min to recover. Anyone else have experience anything similar?

175 lbs

Squats 11-9-8-7-9=44
Pullups 6-8-8-8-9=39
Bench 7-7-8-7-7=36
Total=119

This was encouraging for me. Going in today, I felt completely spent. Spent a long time warming up (am starting to gain some flexibility on my ohs). Though I felt terrible by the start of this workout, by the end, I felt like I could kick ass (did have to battle the urge to hurl at one point).

Did anyone else find this to be a remarkably challenging cardio workout? My heartrate is beating faster than a rapid salsa track.

M/41/5'9"/189
CF since 15 Sep 09

No access to gym today subbed;

Feet elevated push-ups
30, 21, 18, 16, 12
Squat Jumps
15, 12, 12, 15, 9
Pull-ups
3, 3, 3, 3, 2

Transitioning from night-shift to day-shift. Exhausted. took the kids(8 & 5)to the park and they joined in on the 'fun' stuff'. (jumping).
Rested as needed.

3-2-1...go!

M/35/73in/205lb

BP 205 8,7,6,6,5,4
Strict Marine PU 12,10,10,9,6
Squat 205 12,11,10,10,7

my rest time between exercises was my walk time from one station to the next, then rested approx 2 min per cycle. Very challenging for me. Great WOD!

Re Comment 31. I completed the Filthy Fifty Eight in 48 minutes. Happy freakin birhday to me.

Brian Mallard at 9:57 AM that is awesome and inspirational, brother. Keep showing those young 'uns how it's done!

3X GHD, BE (15 reps)

WOD as RX'ed
BP 225# 10,9,8,7,6
PU 13,11,10,10,9
BS 225# 7,8,8,7,8

That was weird...Bench Press exceeded Squats

BP- 13/11/10/10/8
PU- 30/23/20/20/23
BS-10/10/10/5/6
total: 209
beat my last score by 5. Squat and BP went down, but PU increased.

Was feeling sick so i didnt get yesterdays WOD done. Good or bad ieda to do both yesterdays and todays WOD today?

CFWU x3 (1/2 PU's)

WOD (135 BP's, 195 BS)
BP: 10-10-10-10-10
PU: 20-20-20-20-20
BS: 10-10-10-10-10

Working out w/the 'Boot' on my foot left me w/a case of Bursitus in my R Shoulder that has made it a B!#@& to workout with. Opted for 2/3 BW on BP's. Felt weak on BS, probably from doing them 2 days ago. PU's felt strong.

Get some, Go again!

M/25/5'9"/165

had to sub 120 on BP, about 40 sec rest between rounds

12/11/10
9/8/9
6/8/9
5/7/8
5/9/9

125 total

BP- 8-5-10-5-5
PU- 12-12-14-10-10
Squat- 5-8-8-5-3

M/'63/196-Five rounds for max reps of:
Body weight bench press (Scaled to 179) 5-4-4-3-4
Pull-ups-14-13-10-10-11
Body weight back squat (Scaled to 179)10-7-7-7-5

First time for this WOD

Practice AF PT test today.

Pushups: 103
Situps: 101
Run: 9:45

I never though id see numbers like this..this is why i recommend crossfit to anyone looking to achieve what they believe to be impossible.

Doing this WOD tonight. Cant wait!

No bench, so sub ring pushups

RP: 18, 15, 10, 10, 12 = 65
PU: 30, 20, 20, 20, 20 = 120
SQ: 15, 10, 10, 10, 15 = 60

Total = 235

BW - 165

Bench - 10/8/7/5/4
Pullups - 30/30/25/25/27
Squat - 15/12/12/10/10

Total - 34 bench
137 pullups
59 squats
---------
230 reps

Just coming off a 2.5 week break for elk hunting, so only did 3 rounds.
BP 11 9 7
PU 22 18 17
SQ 10 6 7
Took squats easy to avoid aggravating pulled muscle.

BP 6,6,6,6,6 = 135 lbs
PU 5,5,5,5,5 = 160 lbs
SQ 6,6,6,6,6 = 135 lbs

Today was my 8th CF WOD completed. Not sure If I'm getting it completely yet. Did all 5 sets of BP, then all PUs, then all BS... Am I supposed to do in circuit fashion instead?

Stats: M/6'3"/230lbs

BW Bench Press:
230(3), 210(3), 195(5,4), 185(5)
Didn't like my form at body weight so dropped to 90%, 85% and 80% until I was happy with form. Form over weight, right?

Pull-ups:
10, 10, 8, 7, 5
Still don't know kipping pull-ups. My gym isn't exactly CF ready!

BW Back Squat:
230(10, 10, 8, 8, 10)

I don't feel as strong since I've started CF over conventional weight training... Does it typically take adjustment time? I was doing 2-3 hours per day 4 or 5 days per week. Now it feels like I'm in the gym less than an hour, 5 days..

Enjoying the variety though!

M/42/161/6'

165#
BP: 17
PU: 90
SQ: 39
I sucked pretty good today...not stength!

#32 400mtr sprints are more than enough to decrease your 1 mile times, in lots of other workouts you also have 800 mtr 1/2 mile sprints, and even the occasional 3.1 mile and 6.2 mile runs. As with survival, when is the last time anyone had to run over a mile (unless in combat) to escape a predator? Most likely never.
I have never meet Coach, but I know there is a method to the workout, and more running will come soon, sure of it!
Also I have worked with many persons that did not have the drive, motivation, will, stamani (sp) to run distances (3 miles or greater). Working with them doing METCONs, and sprint work, these guys and gals alike were able to crush times (5 minutes and better) they previously thought were incapable. Also for the advanced athlete, they were able to decrease times by 1-3 minutes. METCONs and sprints work, unless you want a marathon pace, then you have to train for the marathon.
Dave - 32/M/69"/175#

is it 5 rounds bp, than 5 rounds pullups, than 5 rounds back squat....or is it 1 round bp,pullup,squat, 1 round bp,pullup,squat, etc. etc.

Pilates routine to warm up.

5 rounds max reps:
bench press of Mr. Duffel
ring pullups
"back" squats (Mr. Duffel on shoulder)

1: 25/5/22
2: 28/3/23
3: 16/1/20
4: 20/1/16
5: 15/1/18

46/m/70 kg
3xCFWU, reduced PU:s
WOD 5 rounds
BP 60 kg, 4 reps each round
PU from 11 to 7 reps
BS 70 kg from 10(11?) to 8 reps

This workout combined 3 of my favorite exercises!! Love it! Frikin hard though...

BW - 88kg

BP: 15-12-12-11-10
PU: 25-20-20-20-20
BS: 20-15-15-15-15

had a mini blackout in the final set of back squats...woops...

Keenan/39/m/73/208

Warmup:

-50 reps of each exercise in the triplet with minimal weight
-1 round at 155# (5-20-5)

Main:

Round 1: 175#, 5-20-5
Round 2: 185#, 5-20-5
Round 3: 190#, 5-20-5
Round 4: 195#, 3-20-5
Round 5: 205#, 4-16-5

None of these wgts are PRs in and of themselves; however, in this workout or Lynne this is the best I've done.

Been really off with energy. Going to bed early, not even feeling like yoga or walking in evening. Just tired. Sleeping well, but feeling like I need more and more. Did not feel like working out- not physically or mentally, but at the same time, driving me crazy I could not/ and did not feel like hitting it hard. Did NOT feel the DL “in my veins” today but tried them anyhow. Was off PR, form was ugly, and it was frustrating me more. Arggg…don’t know if I will scream or cry first!

DL rep 1:
215-225-240-240-235

Erin

BW 185
BP 15-12-10-8-8
PU (strict)12-10-8-8-8
BS (135)10-8-8-8-6

My back & legs are smoked from yesterdays work out.

bwt 155, used 160

Bench Press: 11 10 8 6 6
Pull ups: 25 20 21 20 21
Back Squat: 16 16 15 15 12

Total: 222

#32

Another perspective on sprints: 400m and up will help tremendously in building stamina. One purpose for short sprints (<400m) is to help with running form. In order to go fast, your body needs to know what it's like to go fast. You use different running forms (or techniques) depending on how far you know you're going. Some say that the best running form is developed from medium to medium hard strides over 100-200m. If you add 4-6 repeats after a workout, especially a distance run of 5-10k, you'll notice some improvement over time.

bw 175
bench and squats @ 85k (187#) miss calculation at the gym with metric to lbs

Bench
16-13-8-8-6 = 51 reps
Pullups
10-10-8-8-6 = 42 reps
Squats
20-0-0-0-0 = 20 reps (got a nasty cramp had to stop)

1st time on wod

BP:17, 12, 11, 10, 8
PU:30, 22, 20, 18, 16
BS:15, 15, 15, 15, 15

239

So bench is not up often cause its not a functional movement.

I don't have a BW bench in my repertoire. Used to but have lost it due to not benching.

I also won't get a BW bench from the usual WODs as they don't include that type of pushing movement.

So the question is: Do you practice a non functional movement just to be able to do Lynne and WODs like today or just accept this weakness as there is no logical reason to practice a non functional movement?

Also, the CrossFit Football site seems have a lot of bench. They are pushing on horizontal plane. Something which would seem to be very functional. So if this movement is not functional it still helps build power in a functional upright movement.

Short question: I've got a herd of goats. Should I do anything but kill this one last?

F/33/5'2/125

BP (95lb) 5-8-7-8-7 =35
Pull ups (kip chest to bar) 12-13-15-16-17=73
Back Squat (125lb) 10-10-10-9-11=50

total = 158

Used 195 with no spot:

BP: 12 11 10 09 09
PU: 15 10 09 05 07
BS: 12 10 10 09 05 (just didn't have anything left in the tank)

m/25/5'9"/175lbs

BP: 9,7,6,5,7
PU: 12,10,8,7,9
SQ: 22,18,20,15,20

I met Mr. Pukie after the fourth round (10 min. break). After that I felt great in the fifth round and was able to do more. I guess I'll try to lift with an empty stomach next time.

Also, I didn't technically do max reps on the squats because I didn't have any kind of spotter to catch me if I failed.

M/5'10/160

BP/PU/SQ
17/14/20
15/12/18
10/12/15
10/12/15
10/8/11

BW - 165

bench - 10/8/7/5/3 - 33
pullups - 30/30/25/25/27 - 137
squat - 15/12/12/10/10 - 59

total - 229

What kind of rest should we be taking after each movement/round? What is a good benchmark for the time of the workout as a whole?

bw 180

bp 135: 8/7/6/5/5
pu: 12/10/9/8/7
bs: 9/9/8/9/9 (on smith machine)

Scaled to 3 rounds and also scaled weights.
I was smoked after 3 rounds

BW - 173
Scaled to 155

Round 1 - 10,21,10
Round 2 - 10,20,10
Round 3 - 6,19,10

31/m/6'1"/250

Didn't do this WOD, but I did get Isabel as Rx'd in 2:57. Got it in 3:50 the first time, so I'm really proud.

Didn't do today's WOD, but I did knock out Isabel as Rx'd in a new PR of 2:57. Got it in 3:50 last time.

31/m/6'1"/250

6 mile ruck with 30 lbs this morning

bench: 12, 10 , 8, 7, 6
pullups (dead hang): 15, 10, 10, 10, 8
Squat (hamstrings to calves): 15, 11, 10, 10, 10
m/5'9"/165

41/m/176cm/72kg

Five rounds for max reps of:
Ring dips
Strict pull-ups
54kg front squat (.75 bodyweight)

17/12/15
16/12/13
15/11/13
13/10/13
12/10/15
Total
73/55/69

About 5 min rest between rounds, minimal rest between exercises (just to write down the numbers). Still hard.

Set at 185lbs

Bench:68
Pullups:71
Squats:50

Total:189

BP (135lbs) 9,7,5,5,4
pullups 17,13,12,12,10
squats (155lbs) 8,5,5,4,4

uninspired and tired 2 more workouts before taking next week off. How about a couple fun workouts (filthy 50, Murph or the like) before my 12 week break Coach

3 sets:
one-leg good mornings 55lbs
Iso 1-leg squats 12lbs

scaled to .75 for bench and squats.

10/10/7
10/9/9
7/8/8
7/8/9
6/8/7

not really strong right now. I think i need to gain a few pounds

WOD #14
Bench 2x40kg Dumbells
Pullups
Squats 90kg
1.
12/15/12
2.
8/8/7
3.
5/7/7
4.
4/7/5
5.
5/7/4
Water break between rounds.

10,10,6/ 10,10,7/ 10,10,10/ 8,10,9/ 7,10,9

45 bench press
50 pull ups
41 squats
all @ 225

M/29/71"/174

Scaled to .88 (155)x BW. I'm just not that strong. The last two sets, I dropped the bench press to 115 because my form was AWFUL--been a long time since I did this exercise.

BP/PU/BS
1.) 5 12 14
2.) 8 10 12
3.) 4 12 12
4.) 12 10 10
5.) 10 6 10

33/m/210/6'5"

13,10,9,6,6 - 44
13,11,8,9,7 - 48
12,10,8,8,8 - 46

as rx'd

bench press: 23 17 16 15 14 = 85
pull ups: 35 32 30 27 25 = 149
back squats: 20 16 17 16 15 = 84

weight used: 165

back squats were a lot harder than anticipated...guh.

9,14,14/ 8,18,14/ 5,15,15/ 6,15,15/ 6,14,15

34 205lb. bench press
76 strict pull ups
73 205lb. squats

Did "Lynne" instead

Weight: 185
5/19, 3/15, 3/14, 2/12, 2/11

As rx'd body weight 203. Used 205 for working weight

BP: 11-9-9-10-7

PU: 12-12-10-8-9

BS: 7-10-10-8-8

As Rx: strict pu

BP PU BS

11 13 20
9 11 16
8 10 14
8 10 16
7 8 15

Brian Mallard #131

Happy Birthday Brother, and great work on the "Filthy 58"!

First week of CrossFit WOD, I thought the SP/PP/PJ was agony until today.

M/38/69"/225
BP - 225: 10,9,7,5,5
PU: 6,5,4,5,3
BS: 10,8,7,7,8

Tried to do 4x500m rowing intervals, but could only get two intervals out before I thought I was going to faint.

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds
Weight used was 165lbs my bodyweight.
bench:15,10,7,5,7 total 44reps
pullups:41,23,21,22,16 total 123reps
squats:19,9,11,11,13 total 63reps

BP 15, 12, 10
PU 58, 52, 42
BS 20, 15, 15

Total 239

58 is the most I've done since I was 18. As I told Coach at the games, the butterfly kip feels like cheating. Kudos to everyone who does 5 sets!

Yes Jon h, I remember that day of 100's like it was yesterday--wish we did them more often. I'm not fast, but it feels so good to run full blast.

Total 156 Reps

Male
5'11"
175 lbs

Used 185 lb weights for bench press and squat

M/29/6'1"/280

BP - 3.3.2.2.2 (225lb)
PU - 5.5.4.4.3
BS - 10.7.8.10.12 (280lb)

used 225

BP 6,8,7,5,5
PU 4,4,4,4,3
BS 6,8,8,8,8

never thought i'd say this but i met pukie today. woooooooooooooooooohooooooooooooooo. he always tells me he's coming to see me on the majority of my wods but today he finally came through. haha. i made it through 3 rounds before he showed up but i managed to get 10, 10, 8 on bench, 20, 15, 10 on pullups, and 15, 15, 10 on squats. i used 205 for everything at a bodyweight of 193. started feeling really lightheaded after so decided to call it a day. looking to do a little CFE wod in a few hours.

M/22/6'2/160

5 20 3
7 20 2
5 12 3
5 14 2
4 10 1

Made two mistakes today:
1) Went surfing before
2) Forgot gloves

he may decide to crash that party too!!! haha

rd1:15/25/20
rd2:11/20/15
rd3:9/20/15
rd4:7/15/15
rd5:6/17/20
230

30 Min. Cardio
weight used for bench and squat - 180 lbs
*I need to get back down to 155!

round 1
Bench - 15 reps
Pull-ups - 20 reps
Squat - 8 reps

round 2
Bench - 15 reps
Pull-ups - 20 reps
Squat - 8 reps

round 3
Bench - 13 reps
Pull-ups - 20 reps
Squat - 8 reps

round 4
Bench - 11 reps
Pull-ups - 20 reps
Squat - 8 reps

round 5
Bench - 10 reps
Pull-ups - 20 reps
Squat - 8 reps

Total Bench Reps - 64
Total Pull-ups - 100
Total Squats - 40
Total Reps - 204

*Need to work on form for squats
*Woke up late and hit morning traffic at the gym (7a), so the sets took longer than they should have.

#136 Brian Mallard

Happy birthday. Your "filthy 58" was outstanding.

Now go out and celebrate.

Weight used for bench/squat 195

round 1
Bench 8 reps
5 Strict pull-ups
Squat 10 reps

round 2
bench 10 reps
6 strict pull-ups
squat 10 reps

round 3
bench 10 reps
5 strict pull-ups
squat 10 reps

round 4
bench 8 reps
5 strict pull-ups
squat 10 reps

round 5
bench 10 reps
4 strict pull-ups
squat 10 reps

Interesting NYTimes article

Phys Ed: What Sort of Exercise Can Make You Smarter?

Seems like intensity is the key...

http://well.blogs.nytimes.com/2009/09/16/what-sort-of-exercise-can-make-you-smarter/?ref=magazine

As Rx'd (185 lbs) w/3 min. rest b/w sets

Totals
Bench Press-44 / Pullups-69 / Squats-55

Round 1 - 10 / 15 / 15
Round 2 - 10 / 15 / 12
Round 3 - 10 / 15 / 10
Round 4 - 8 / 12 / 10
Round 5 - 6 / 12 / 8

forgot to mention i kept my rest period to an average of 45 seconds between each exercise. 30-60 seconds

M/26/5;10"/153

Used 155lbs

BP 8/7/7/6/5/5
PU 17/13/12/11/8 Strict dead hang pull-ups here
BS 8/8/8/5/6

Are people doing kipping or dead hang pull-ups for this WOD?

M/21/6'/190

Totals: 36/25/79

Round 1 - 5/9/20
(Change to dead hang pull ups)
Round 2 - 6/5/17
(Drop BP to 135)
Round 3 - 12/6/15
Round 4 - 8/3/13
Round 5 - 6/3/14

Clearly my upper body needs more work. Day 2 of what will hopefully be a 30 day trial for me.

Not quite as rx'd on bench, otherwise as rx'd. I vote we call this workout "The Destroyer" or "The Widowmaker" or some similarly ominous and thrilling title.

Round 1: BP 6(bw, PR+1); pullup 26(strict PR+7 for strict form pullups); back squat 35(bw PR+5); total 72
Round 2: BP 4(bw); pullup 30(kipping); back squat 17(bw); total 51
Round 3: BP 6(185); pullup 28(kipping); back squat 15(bw); total 49
Round 4: BP 5(185); pullup 17(kipping); back squat 12(bw); total 34
Round 5: BP 5(185); pullup 22(kipping); back squat 12(bw); total 39

Total reps 245. Did strict pullups in Round 1 because a buddy of mine and I like to compare totals for one round of this, and he insists on strict pullups.

This goes right to the top of my list of hardest crossfit WODs. Right up there with Linda and Murph with a vest. Went shark eyes partway through Round 3, was in survival mode the rest of the way.

BP is obviously a weak point. Not quite a goat, but some other lowly member of the animal kingdom.

39m/6/190

as rx'd

bench 9.8.7.5.6 = 35
pullups 30.30.30.20.20 = 130
squats 15.16.17.18.20 = 86

total reps 251

First round went with similar weights for both bench and squat so chose 90/100. To light for the squat so for round 2 went up to 125, still too light. Rounds 3-5 at bodyweight, 135.

Bench: 6,4,3,3,3
Pullup: 12,13,12,11,7(lost my timing and coordination)
Squat: 15,10,7,7,8(never went to muscle failure, just oxygen debt)

A gasser, squats after kipping pullups tough.

Everytime there are pullups, 20 people ask if they are kipping or not. Correct me if I'm wrong here, but we ALWAYS (unless otherwise noted) do kipping pullups. Thats my understanding.

Due to my packed little crappy gym, I had to do squats first, then I did the bench and pullups together.

M/22/185/6'1"
Squats-135lb- 12/10/9/9/9
Bench Press-135- 7/6/5/5/5
Pull ups 14/9/7/6/7

BW = 175 lbs.

bench - 5,5,4,4,4 = 22
dead hang pu - 10,8,7,8,8 = 41
squat - 25,30,25,30,50 = 160

my breathing was a huge problem for the 1st 4 rounds of squats. i would simply run out of breath long before my muscles fatigued. got it somewhat under control for the final round. will definitely be shooting for 50-60 reps per round next time.

Believe it or not, I'm more happy with my bench performance than squat!

M/6'1''/194

Bench 195lb 12, 10, 6, 6, 5
Pull Ups 18, 12, 10, 8, 6
Back Squats 195lb 18, 10, 10, 5, 5

I took 3-4 minutes break in between each set, but I was gassed by the 4th and 5th set. This was a great workout.

scaled and modified.

only 3Rs

bench 220# 7 4 4
Kip PU 10 11 12
front squat 135# 10 10 11

BP - 18, 12, 10, 7, 7
PU - 20, 13, 12, 10, 10 (All Strict)
SQ - 10, 8, 7, 6, 6

M/31/165/5'11"

22/m/185

as rxed

bench: 15.15.15.12.12
Strict pullups: 10.10.10.10.10
Squat: 15.15.15.15.18

total reps 197.

Jealous of the people with big numbers on the pullups, but i feel like i get a better work out when i do strict pullups.

24/150
WOD as Rx'd @ 155#

BP-23-15-8-9-8=63
PU-35-25-20-20-20=120
SQ-25-20-15-18-20=88

Total=271(PR@155#)
(PR-277@150#)

40/M/5'10"/209
as rx'd

B 16,16,12,13,13
(215 too lazy to use smaller plates)

PU 16,15,14,13,12 no kipping

S 16,15,14,13,13
(215 too lazy to use smaller plates)

Plus to rid myself of the pencil neck forward and rear neck on HS 4-way neck 75# 2 sets 15 each direction.

Mental block to get beyond 16 reps.

Still on the road:
only had 175 lbs total for bar at my buddy's house, I think that weight worked out better anyhow. The squats really gassed me. 23 burpees to start, day 23 for Crossfit Kitchener 100 day challenge.

Bench: 8-7-6-6-6
Pullups: 12-10-9-9-9
Squats: 18-16-15-14-15

Wow. So hard. I can't believe how out of breath I was after each round.

48 / 177

no rest between BP-PU-BS (walk between and a couple of breaths)
5 minutes rest between each set
weight on BP and BS - 180

8-20-6 = 34
6-16-6 = 28
5-15-6 = 26
4-12-6 = 22
3-11-6 = 20

total reps = 130 -- 12 better than last time

287 reps in total

LOUUUUIIIIIIIIIIS HAAAAAAAAAAYYYYYYES.

Person on the left was Louis Hayes of the FIAT SWAT Team.

Check him out at: http://trinitytraining.blogspot.com/

WFS

29/6'2"/184
2*60 lb db's for squats, held hanging
pushups, no weight, kipping chins on rings

40/26/10
40/21/10

out of time and strength

Did Filthy 50 today......
3 single unders per double under
35lb good mornings for back extensions
100 decline bench situps for KTE
time: 29.51
4 minutes better than last time. Shaking as I write this.....

28/6'0"/184

Bench (80kg) 22/19/15/15/12
Pullups 20 every set (2" thick bar and out of breath)
Squat (80kg) 15 every set

* first legit CrossFit WOD in weeks and I almost met Pukie!

WOD
5, 12, 10
4, 10, 10
4, 10, 10
4, 10, 10
4, 11, 11

M/34/5'11"/165
Great Work out after soccer...

Bench 165#- 10, 8, 6, 5, 4 = 33
Pul ups - 20, 19, 12, 11, 12 = 73
Squat 165# - 13, 13, 13, 12, 10 = 61
Total = 167

Weak on Bench and squat...

M/33/ 6'2/ 175

Bench 15-9-8-8-6
PU 15-10-10-8-6
SQ 37-20-18-18-20

The squats were brutal but a great WOD!!
And I smoke a pack a day, anyone got any methods to quit smoking. Im ready to head to the crossfit games if I can quit smoking.

Used 185 BP and 205 SQ (BW 205). I was FLOORED after the first round. Lack of sleep and food. Did 3 crappy rounds and called it a day.

as rxed

10,39,25
10,25,16
8,20,15
8,16,12
7,15,12

total per exercise
42,115,80
total reps
237

3rds modified CFWU only 5 PU and dips

@ 155 lbs
BP:6,6,5,4,4
PU:15,12,13,8,10
BS: 11,9,10,7,10

total: 130

as rxed with 150 lbs

10,39,25
10,25,16
8,20,15
8,16,12
7,15,12

total per exercise
42,115,80
total reps
237

m/48/185/70"

WOD as req'd. 2 mins rest between rds.

1. bp-8, pu-22, sq-10
2. bp-12, pu-21, sq-11
3. bp-9, pu-15, sq-9
4. bp-8, pu-13, sq-6
5. bp-9, pu-13, sq-6

225 lbs

rd 1: 10-21-14
rd 2: 8-16-13
rd 3: 6-13-13
rd 4: 6-12-10
rd 5: 5-11-10

bp=35
pu=73
bs=60

total = 168

As rx'd. Body weight today 171 (pre-WOD). Used 170 for bench/squats.

Went pretty much straight from bench to pullups to squat. Rested ~ 2-3 minutes between rounds. Results:

Bench: 18 / 11 / 6 / 4 / 4
Pullups: 30 (PR!) / 21 / 13 / 12 / 11
Squat: 50 / 28 / 20 / 16 / 15

This workout sucked! This was one of the harder WODs I've done recently. At first I was like, this is just like "Lynne", but with some squats. SOME indeed. The squats totally wore me out! I'm hoping this doesn't come up again...at least not for a long time.

Thoughts. 18 for me on bench was good for the 1st round, but my bench became pathetic in later rounds. Barely got the 30th pullup - had to really strain for it. Squats were definitely the worst. I went to failure on bench and pretty much so on pullups, but on squats, I just went until I couldn't stand the pain anymore. I never actually had a failed rep, but I used "feeling like ass" and starting to get lightheaded as my surrogates...the bad news was the feelings of complete exhaustion and lightheadedness did not go away quickly. And I also felt like a slug for at least an hour after this WOD. (Maybe next time eat something beforehand.)

On the plus side, I had no idea I could do 50 bw squats. Not looking forward to tomorrow.

m/45/5-8/185
As rx'd
BP 12-10-8-8-6 44
PU 16-12-10-8-6 52
BS 12-10-10-8-6 46
Total 142

Tried to do it with as little rest in between exercises and between sets as possible.

bench press (155 lbs): 8-10-6-9-6
pullups: 8-8-9-8-6
back squats as rx'd (250lbs): 2-3-5-5-5

bw: 83.5kg, barbell: 85kg

8-15-20, 7-15-15, 6-12-15, 5-15-12, 6-15-15

pretty long rest between sets, pull-ups done on door list - still waiting for pull-up bar to put up in basement.

BP. PU. BS
12. 26. 12
13. 22. 10
12. 23. 10
12. 20. 10
10. 20. 11
BW 200

Can anyone explain what going to failure on squat feels like? I can do it fine for bench & pull-ups. But I do like 20 or 25 reps of squat with bodyweight, then I just feel kinda tired, bored, & lightheaded and stop. But that # of reps feels way lower than true anaerobic failure for me on squat. (My body weight equals 170, weight for squat = 175)

M/47/66"/135

AS RX'd @ 135#

7/20/9
5/15/7
5/12/6
5/13/7
5/12/7

LOVE this WOD!

WHOOP!

BW 155lb. First round of PUs butterfly kip, the rest as strict. Bench and back squat at 155lb. Bench bar to chest every rep.

BP: 11 11 10 10 10 (52)
PU: 41 11 11 12 11 (86)
BS: 41 23 30 30 31 (155)
Total reps: 293

Back squat limiting factor was not muscle fatigue, but rather just the discomfort of being under the load for such a long time.

BW=170
BP:24,20,17,15,13
PU:37,21,23,20,20
BS:30,20,20,20,20
total=320

m/38/240/73"
used 225 lbs for bench and squats. used 170 lbs for pull downs
12/11/15
10/10/14
9/8/12
7/5/12
6/7/7 275 lbs on last set of squats
did floor press/ shoulder hurts when i go to far down but felt good.

Andrew Hitchings
27/M

BW=160 lbs
BP and BS=73-kg (161 lbs)

BP = 18-18-18-17-16 = 87
PU = 30-30-32-34-40 = 166
BS = 20-20-22-24-26 = 112

Total = 365

pullup: 40, 40, 10, 11, 11 (first two rounds kipping)
bench press: 15, 11, 10, 10, 6
back squat: 25, 42, 15, 30, 20

296 pu: 112 bp: 52 bs: 132 09/23/2009

F/23/135

BENCH (125) 7,7,5,5,5
PULLUPS 15,15,12,15,12
BACK SQUAT (135) 25,20,20,19,17

ouch....im gonna be sore for days :)

26/m/185/68"
As Rx'd
BP - 13-10-8-8-6
PU - 16-13-11-10-10
BS - 25-25-24-20-20

No spotter, so I'm sure I could have gotten a few more reps out on the bench/squats (especially the squat on the first 2 sets) - though especially for the bench, probably not more than 1 per set more.

Either way - 13 BW bench is a PR for me. Thanks coach - I would usually say I'll rest when I'm dead - but since I just started working in CFE work in addition to the WOD - I'm ready for rest tomorrow.

SSSSSSSSSSSSSSSSSS

wod as rx'd

Bench: 11-10-10-11-10
Pullups: 31-31-30-32-30
Squats: 19-18-20-16-18
Total: 297

SSSSSSSSSSSSSSSSSS

170# Bench- 10,9,9,9,9 =46
Pull Ups- 30,21,22,20,20 =113
170# Squat- 10,10,10,10,10 =50

total= 209

Question: why are there no specific bent over row type exercises in the WODs? Have I missed them? It's a pretty functional movement, useful in many aspects of life. If anyone has an answer, or can point me to a discussion thread, I'd be mighty grateful.

WTF! About six months ago I maxed out on reps for my body weight. I weigh 225lb. I reped out 71 reps. Afterwards I couldn't drive home from the gym for 1 1/2 hours. My legs and lower back were jacked. I think I'll keep it around max 40 reps. Bench and pull-ups are fine on the other hand.

m/19/6'1"/175

BP: 10 6 6 7 8 - my shoulder kinda popped out of place on the second set which was strange, that's never happened before.

P/U: 17 15 14 15 14 (strict)

SQ: 30 25 25 25 25

Modified weight for bench press and back squat; subbed heavy lat pulldown for pullups

Bench press 115# (5,6,6,6,6) Total 29 w/spotter
Lat pulldown 130# (5,5,4,5,5) Total 24
Back Squat 130# (10,11,10,10,10) Total 51

Bodyweight bench, strict pull up, bodyweight squat

BP: 29 20 14 13
PU: 25 18 14 13
SQ: 20 13 10 12

got to my cardio.

165# bench and squat, pullups kipped.

BP 10/10/9/9/10=48
PU 27/25/25/25/25=127
SQ 8/10/10/10/12=50

Only had one set of racks so I kept having to adjust them for bench and squat height. Rhat seemed like the hardest part of the workout. Legs felt strange, had to try 3 times to get to Dball depth on the first round. Not sure if it was from the DL's yesterday.

M/41/5'11"/180

BP (135#)--5-7-6-8-8
Pull-ups--13(CU)-10(PU)-12(CU)-10(PU)-11(CU)
BS (180#)--6-7-6-6-6

BP 16 12 11 10 8
Pu (strict) 13 10 10 10 10
Sq 16 13 12 11 10

Bodyweight 205#

As prescribed:

BP: 15,15,13,12,10 = 55
PU: 20,25,27,28,20 = 120
BS: 20,21,21,21,21 = 104

Total: 279

M/33/70/205

BP:
20-14-10-10-9=63 total

Pull-ups:
20-15-18-15-14=82 total

Back Squat:
15-15-10-15-15=70 total

Bench Press @ 165 9-6-5-6-4
Pull Up 30-20-20-15-15
Back Squat @ 185 16-10-10-12-12
Bodyweight is 185
First bench presses in over 10 years!

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.
Bench press 45lbs 5-5 95lbs x 5 135lbs x 3 155lbs x 2.
Squat 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2.

As rx’d:
Body weight bench press @ 175lbs: 10-9-8-8-7 = 42
Pull-ups: 25-25-24-20-20 = 114
Body weight back squat @ 175lbs: 8-8-8-8-8 = 40
Total reps: 196
3 minutes rest after each round and 1-2 minutes between each set to reconfigure power rack.

Compared to 080910: BP 41; PU 85; BS 34; Total = 160 with 4 minutes rest per round
Foam roll after

as rx'd

Bench Press @ 195: 12, 8, 6, 4, 4 = 34
Pull Up: 25, 18, 14, 11, 15 = 83
Back Squat @ 195: 15, 10, 8, 9, 8 = 50

Ran 5K today - 22 mins (cramped badly in the side at about 3.5K....)

See next post below for today's results.

Bench press: 8,7,7,5,5
Pull Up: 38,33,25,21,23
Back Squat: 21,23,26,20,30

M/16/5'11"/167
bp:4-3-3-2-2
pu:33-34-36-32-25
bs:20-12-16-16-13

F/51/5'6"/130
scaled to 95#
bp:13-13-13-13-11
pu:13-15-13-13-13
bs:22-22-23-23-23

M/50/5'11"/170
My shoulder doesn't like bench press, so I did ring dips.
rd:14-12-10-9
pu:31-22-23-14
bs:14-15-22-10

I died after that fourth round. I think the 22 squats, in the third round, did me in. Doing one more round wasn't going to do me any good, so did the "smart" thing and watched Doug finish.

24/m/175

RD 1 2 3 4 5 Total

BP 14 11 9 8 5 47
PU 25 20 20 20 12 97
BS 25 20 20 20 16 101
-----------------------------------------
Total 64 51 49 48 33 = 245

as rx'd at 165 lbs

BP: 14,9,7,6,6
PU: 20,13,15,12,13
BS: 12,10,10,10,6

Seriously, there are a lot of you out there that need to start going to the BrandX website to understand the WODs. In fact, here's the link! http://www.crossfitbrandx.com/index.php/forums/viewforum/16/
Oh, and for those of you didn't read up on the WOD, THERE IS NO REST BETWEEN ANY OF THE EXERCISES. It might enlighten some of you "Big Dogs" about the reps you posted. Technique over time. Proper form, proper programming, boys and girls.

Daniel RX'd 22:17

M/33/5'7"/204 (Down from 215 two weeks ago)

Bench Press 135#/15- 205#/3-205#/3-205#/3-205#/3
Squat 135#/15- 205#/5-205#/5-205#/5-205#/5
Pull up 4-4-4-4-4

Squatting 205 was rough and benching as well. I've never really pushed that kind of weight on either exercise. Not to mention how horrible I am at pullups. But hopefully over time I can get those numbers up. Also, it seems I did this out of order. Hopefully it doesn't matter.

Will Saturday's WOD be FGB?

m/165/35/5'8". . .
did each set with no rest, but 3-5 mins rest between rounds. . .

1-9, 10, 10
2-7, 10, 12
3-7, 10, 12
4-6, 10, 12
5-5, 10, 12. .
i'm sure i could of done 1-2 more pulls ups and 3-5 squats but was going slow already and felt it was still a quality workout. . After each set of squat i was wobbly leg and feeling faint while walking back to the bench. .

185# did at work with someone else, thank goodness.
13 21 15
10 16 10
8 12 10
7 12 10
8 12 10
-------
46 73 55

Holy crap I found that hard especially after doing heavy deadlifts this AM. Legs done now.

scaled wt to 160 (165 bw), did WAAAYYYY fewer reps than last time, not even good enough to post :(

total 260

no rest during round, 4 - 4:30 rest between round.

m/165/35/68"

38M/5'10"/167#

As Rx (w/165#):
13-20-25, 11-20-25, 11-18-25, 10-17-25, 9-17-25.

Total: 54 + 92 + 125 = 271 (new PR by 53).

Bar to chest bench presses, strict pull-ups, below parallel back squats.

Turns out I did more than just tweak my left lumbar injury yesterday. Woke-up this morning w/significant pain. Just laying on the bench today was very difficult.

F/43/5'8"/243/59%BF
2nd CF WOD

am: 4 mi slow jog on wooded trail

pm: used 30# cuz thats max I had, which is about 12% BW

BP: 61-28-20-24-22
PU: 24-20-10-9-13 from seated
SQ: 7-10-10-7-7

no rest between reps or rounds; last round to total failure; took over an hour to recover. I know this is pathetic compared to the rest of you, but posting helps keep me accountable, so thanks for tolerating me.

Happy bday Brian #136

Ring dips/pullups/body weight back squat(205), max reps in 5 rnds: 183, 14.mins 14 sec

This one was tough (still very new to crossfit)

Used 225 for bp and bs

Round 1 = 12, 6strict 4 singles, 8 (too much legs last three days ouch)

Round 2 = 12, 5 strict 5 singles, 6

Round 3 = 10, 4 strict 6 singles, 5

Round 4 = 10, 10 assisted(running out of time) 12 (135)

Round 5 = 9, 10 assisted, 12 (135)

Only rest between each was moving between equipment maybe 30 secs to a minute

It was rough....can't wait to see the next one.....

Tough work out:

165#

B-PU-BS
10-20-13
8-19-13
6-12-13
5-11-12
4-12-10

m/48/177

Travel Day - Trained at a Globo Gym

Warmed up with some selective stretching, inclined sit ups, and double unders. Also went through the Burgener warmup a couple times and did some snatch drills with a broomstick. My legs are still pretty tender after doing Tabata Squats and Fran on Saturday at the Level 1 Certification in Charlotte. So I did today's wod but did not kill myself on the back squats. That said, here's how things went:

Bench Press, 175 lbs, 15/10/8/7/6
Pull Ups, Dead Hang, Chest to Bar, 17/13/11/11/11
Back Squats, 175 lbs, 15/13/12/12/12
Total 173

Each and every rep was done with complete - no messing around - range of motion (an important and painful lesson I learned at the Level 1 Certification). The globo gym I trained at did not have a pull up bar I could kip on. So I did dead hangs instead. Back squats were down to a D-Ball with good lumbar curve. Could have squeezed out a few more reps on each round but wanted to avoid hurting myself.

Got 215 reps on 080910 but my form was not nearly as solid as it was tonight.

m/47/215

This is the toughest week yet in the month I've been doing CF. I did the L PU+HSP workout on Sunday then these three heavies. I'm toast!

Scaled to Pack = 75% body weight

BP = 11, 11, 7, 5, 5
PU = 7, 10, 7, 6, 4 this needs improvement
BS = 12, 12, 10, 8, 8 technique at the bottom of the lift needs work

Total = 123

Looking forward to rest day...need a rest week!

male, 37 y/o, 68", 149#

WOD 150# Bench Press-pullups-back squat
5-10-5
5-10-6
5-10-10
5-10-10
5-10-10

LOVED IT (except while I was actually doing it)

BW Bench (165): 11-9-8-8-7
Pullups:29-25-26-25-27
BW Squat:20-17-17-16-19

Total rep: 264

M/19/165/5'9"

Ben
God bless

BP 13 12 10 8 6
PU 33 33 32 33 32
SQ 20 20 22 23 21

PR by 5
Didn't rest as much as last time, should have been higher. Goal of 350 next time. Hopefully BW will down to 190 from 200

41/m/5'8/180

bp pu bs
5 10 10
6 11 11
7 12 12
8 13 14
9 14 15

M/40/250/74"
Couldn't do bench - shoulder pain

Round 1
Pull-Up - 15 w/ 120# assist
Back Squat - 8

Round 2
PU - 13 w/ 105# assist
BS - 8

Round 3
PU - 11 w/ 90# assist
BS - 8

Round 4
PU - 8 w/ 75# assist
BS - 6

Round 5
PU - 8 w/ 75# assist
BS - 5

Body weight: 180#

Bench 180#: 7/7/7/6/5 = 32
Pullups: 20/18/19/20/18 = 95
Back Squats 180#: 12/12/13/12/10 = 59

Total: 186

Great progress:

-first time using actual body weight for benches, usually use 165#. Only a couple of reps off my 165 pr.

-Beat my Lynn pullup pr by about 25 reps.

Once again, a BIG thank you to Lauren and Coach for making me feel like a kid again!!

As rx's-

Never fails- the toughest work out we do I believe. But I set PR today, so that is good.

Rd 1- 15, 45, 20
Rd 2- 12,40, 16 (Puked after this one)
Rd 3- 10 32, 17
Rd 4- 8, 32, 16
Rd 5- 8, 40, 17

Total - 328
Previous PR - 244

This workout was almost too easy.

Bench; [155lbs]- 20,12,10,10,10
Squats: [155lbs]- 35,30,30,25,25
Pull-ups: [Strict form]- 20 reps (body weight), 15 reps (body weight + 20 lb DB), 15 reps (Same as before), 10 reps (body weight + 45 DB), 15 reps (bodyweight + 45 DB)

No rest periods.

m/5'7/145

as rx'ed (145): Clearly need to work on the BP, it's just not included in the WODs very often, should I work on this in addition to the WODs?

BP BS PU

9 20 14
7 20 12
5 21 11
4 19 10
3 18 9

m/25/155

BP: 145 (10 lbs less than BWT) -
9,7,5,4,3
Pullups: Gravitron at 10lbs
10x5
Squat: BWT (155lbs)
10,8,6,6,6

200 lbs

bench 56 (14-12-11-10-9)
pullups 62 (15-14-12-11-10)
back squat 130 (30-25-25-20-30)

DNF - 3 rounds in 18:00 - felt pukie coming on and stopped - also did it with little rest

BP and Squat - 185#

19-28-20
9-15-18
7-12-15

18:00, or 2:00 per set

Wonder what's up for the next triplet? Oly and related skill lifts?

Wasn't able to write down individual rounds.
As Rx'd (I weigh 150#):

Total: 180 reps

Brutal. Bench went well, my failures on PU were usually due to sweaty hands rather than fatigue, but squats were killer. The last set was probably my only true failure; it was really a mental thing and then they just zapped my energy for the next round. Minimal rest between sets within each round, but had to take about a 3 min breather in between rounds after those squats.

Took it a bit easy today due to sickness:

BP (85#) 10,8,6,5,4
PU (kipping) 11,8,8,7,7
BS (95#) 15,10,10,10,10

M/33/180
Used 185 lbs

BP- 14 - 11 - 9 - 9 - 8= 51
PU- 22 - 17 - 14 - 13 - 12= 79
BS= 20 - 16 - 13 - 13 - 12= 74
Grand total= 204 reps, better than had anticipated

Daniel #264,
If you read the Rx'd Wod, it says "post reps for all three exercises in all rounds" so I'm not sure why you posted a time. Perhaps you should relook the guidance. This WOD was practically Lynn with squats added. "Rest as needed"...because the point is to reach serious muscle failure multiple times. Since everyone is aiming to get better--not out-measure the other athletes--perhaps do each exercise on a three minute interval. That keeps your rest times consistant for your own battle-tracking.

BS- 21-15-15-15-20
PU- 15-14-9-10-10
BP- 15-10-10-7-8
TOTAL-194

Total 227 reps @ 180#

Great WOD!

Here's Rd by Rd
60
50
46
38
33
Tried to game the game and go for 60s each round... Didn't work out so well... hehehehe

m/40/170/5'10"

As rx'd

4,15,5
7,12,5
7,15,6
7,12,6
8,14,5 (185 on last squat)

30-45 seconds between exercises
3 minutes between rounds

as rx'd

14-16-15
11-13-12
10-13-11
8-10-7
9-10-9

16,16,14=46
12,12,10=34
8,8,8=24
6,7,6=19
6,8,8=22

145 total
previous 148

6'1"/35/195/m

BP - 15-12-10-10-9
PU(strict)8-6-5-5-5-
BSq - 20-20-15-15-15

crossfit for 5 weeks now, this one played into my strengths. coulda done more but getting over a cold and no spotter. back squats too easy, but my bilateral hernias started hurting. No more whining for now, come on mr pukey!!!

M/35/174

Not a good one for me to do at home, but did what I could... no bench, so floor presses...

Rd1-3: 146#
Bench: 15, 18, 13
PU: 15, 16, 11
SQ: 15, 10, 10

Rd4-5: 116#
Bench: 15, 20
PU: 10, 10
SQ: 10, 10

M/22/5'5"/135

As Rx'd
__________________________Totals
Bench: 29 14 11 9 9 72
PU (Kip): 23 18 15 10 10 76
Squat: 20 20 20 15 15 90

Probably could have done more squats, but PUs pumped up my arms to where I was pinching a vein or artery in my elbow and my wrist would asleep. Got pretty lightheaded towards the end. Great WOD for a little dude like me!

Rx'd.
21-22-8
16-17-6
15-20-5
13-17-5
13-16-5
Total: 199
No rest between exercises.
3 minutes between rounds.

34/F/5'10"/160

Thank goodness this one only seems to come up once a year…I don’t think I can handle more than that! I can’t do bodyweight (160#) bench press, so this is one of the non-rx’d workouts for me…frustrating! The bench and pull-ups are hard, but there’s something about bodyweight squats for max reps that makes me want to cry. In fact, I did cry.

Bench 125 (+15 pounds from last year)
Squat 160 (rx; +9 pounds from last year)

1) 10/24/15
2) 7/20/15
3) 7/15/15
4) 6/12/12
5) 6/12/15

Total = 191

Bench up 16 reps
Pull-ups up 11 reps
Squat up 17 reps
Total reps up 44

I really don’t understand why the squats are so challenging. It’s so mental when you feel like you’re dying and 5 reps hurts…10 reps is uncomfortable…15 reps is torture…I know it is physically possible for me to do more reps, but my mind is screaming and it seems impossible. Just another day in CrossFit ;)

New:

36/m/195

BP: 1, 1, 1, 1, 1 = 5
PU: 12, 15, 14, 15, 12 = 68
Squats: 10, 12, 12, 13, 14 = 61

total: 134

Old:

36/m/199

BP: 12, 12, 12, 12, 12 = 60
PU: 12, 12, 12, 12, 12 = 60
Squats: 12, 12, 12, 12, 12 = 60

total: 180

CF w/u
then 3 rds in 22'00" @ 80 kgs of:
1. BP 1 rep CU 13 strict SQ 7
2. 1 - 9 - 6
3. 1 - 9 - 6

BP 5,7,5,3,3 #115
PU 18,14,10,10,13
BS 20, 18,15,15,10 175#

body weight - 235

bench press: 6/4/4/5/5

pull-ups: 25/25/25/25/25

squats: 15/15/12/15/20

total: 226

Wow, wicked brutal, feel like passin out, no spot on first bench and hand shredded on fourth pullup set other than that not too bad, it was harder to hold the bar on my back than to squat because the pullups toasted out my forearms.

Used 185 as bw

Bp: 21-19-18-13-12
pu: 50-40-40-20-40
bs: 20-10-12-15-15

total : 345

Did 3 rounds due to time constraints. Rounds 4 and 5 would have been brutal given that we were in a bit of a rush anyway.

215 lbs

BP: 2-1-3 (@205 for 3rd round)
Pulls: 30-25-22
Squats: 20-21-11

Didn't rest much at all between rounds or exercises, but made for a brutal WOD regardless. Hit the 30 PUs only one week after setting it as a goal! I was hoping to get to the 30 mark at 205 lbs, but I'll settle for it at 215 ;)
Squats were strong. During round 2, at about rep 7 I felt like I wouldn't make it past 15 or so, but the relentless little demon said GO, and I made it to 21. Felt AWESOME. Felt like I was going to pass out during the 3rd round of squats though, so I racked the bar.

Today also served as an experiment in strength training to failure less than one hour after ingesting breakfast.
Result: MUCH more difficult. Drinking that large coffee definitely did not aid in any for of heart control, which is not a bad simulator of performance under added stresses.

Regardless, I feel I'm going to strap on the old weight vest and do a few rounds of max rep push ups tonight as an end of cycle "desert".

Go Navy!

75# bench 10 10 10 6 8

Pullups rx'd (no band or assistance and no jumping) 7 7 7 7 6

squats Rx'd 125# 25 15 16 15 17

M/26/140/5'11"

As rx'd
BP:16,12,9,8,10
PU:40,30,25,20,25
BS:15,13,11,12,15
Puked between third and fourth round, not feeling good today. WOD probably did not help

Swam this morning and had rugby this afternoon so I pussed out and only did 3 rounds.

bw 175, full pullups instead of kips.

r1: 9, 8, 19

r2: 10, 11, 26

r3: 8, 7, 23

Failing on the squats feels weird. I felt fine and my muscles felt fine but all of the sudden the bar just doesn't go up. Then you stand up and feel like you're gonna throw it. Great wod, need to work on my kips.

Really hit this hard and quick, as I had karate class coming up quick. Really felt that.
Also focused on form on the squats, took my time on those and sacrificed reps.

1. 11/12/7
2. 9/12/6
3. 8//8/5
4. 6/7/5
5. 5/7/4

M/46/150

Bench 17/16/15/13/11 (72)
Pullup 24/22/19/15/13 (93)
Back Squat 25/22/20/20/20 (107)

total 272

very hard WOD

39/m/190
as rx'd
PR 55,40,34,36,36 = 201

last time @ 185lbs = 190

37/m/5'10"/225lbs.
bench press 225# - 15,20,18,15,18
squat 225# - 15,15,15,15,20
pull-ups (mild kipping) - 15,20,20,15,20

BRUTAL.

36/m/186
185 lbs on BP & BS
BP 6/7/6/6(a)/3(a)
PU 27/21/21/21/20
BS 12/10/8/10/10
assisted on last rep of last two sets of BP

BP 6/6/6/6/5 (Damn! No spot)
PU 17/15/15/15/12
BS 10/10/10/10/10

m/28/173

Two WODs today. (DL max)

Subbed decline pushups for BP.

30-20-5
25-15-5
25-15-5
25-15-5
20-10-5

135 BW

BP 2/3/3/2/1
PU 15/14/13/11/10
SQ 18/17/15/12/12

Scaled to 75% bodyweight (130 lb)

BP: 12, 11, 10, 9, 8
Pull-ups: 7, 6, 5, 5, 5
BS: 8, 6, 7, 7, 7

Dropped the BS weight to 115 in round 3, then 95 in round 4 and 5 to avoid passing out. Total body quiver after round 4. Pull-ups followed by BS is lovely cruelty.

This was 45 minutes of heart-pounding, callous aching, head-swimming, barf-resisting fun.

7 consecutive kipping pullups is a PR.

m/40/5'4"/140

Used 140 lbs for bp, bs

Felt really bad from the start. Almost stopped after first round, but decided to try to get through 3 rounds.

bp: 14 12 11
pu: 30 25 26
bs: 10 15 16

CFWU- Minus pu's
bench press-40lb
Back squat-40lb

18,17,21
15,15,20
15,14,21
12,15,21
12,12,21

bwt 215lbs, up 10lbs since last time, yikes.

BP:12-8-3-4-4
PU:25-25-10-10-20
SQ:15-15-15-15-16

this wiped me out.

using 165

bench - 6,7,6,5,7
pullups - 21,17,17,18,15
squat - 13,13,14,14,16

Five rounds for max reps of:
Body weight bench press 7x5
Pull-ups 7x5
Body weight back squat 10x5
all at 175 pounds

Post reps for all three exercises in all rounds.

M/43/185/5'9"
BP 185#
135# Front Squats

10,21,9
10,17,8
8,15,8
7,16,6
8,14,6

bw 183, used 185lb for squat and bench
bp 12 10 10 9 8 = 49
pu 30 29 28 27 28 = 142
bs 15 20 20 22 27 = 104

total = 295

had no spotter, maybe 5 more reps on bench and could have pushed the middle 3 rounds of squats a little more. Overall pretty happy.

Schro/m/34/155/5'10

Body Weight Bench
155: 16-15-13-11-8

Hack Squats (sub for back squats - racks occupied)
165: 12-15-15-12-10

DHPU: 14-12-9-8-7

PR on all
Body Weight Bench - massive increase in endurance vs 7/24 (which was only my 3rd CrossFit WOD at the time). Reps on 7/24: 12-9-6, switch to 135: 9-6. For all doubters out there, I've been CrossFittin' since July 21st, I am much stronger, more flexible, and endurance has shot through the roof. Can't wait to see where else this takes me - especially when it's done so much in just 2 months. I'm in for the long haul!!!!! Thanks!!!!

BP 5-4-3-3-3 (last time 4-5-4-4-3)
PU 20-17-16-14-7 (16-13-15-16-9)
BS 12-10-8-10-8 (11-10-10-8-8)

Rx
10,8,6,4,3
20,16,15,15,17
12,12,10,10,8

Five rounds for max reps of:

Bench Press, 1/2 Body wt 21/ 21/ 19/ 21/ 15
Pullups - assisted 10/ 8/ 6/ 7/ 4
Back Squat, 1/2 Body wt. 20/ 20/ 18/ 17/ 12

BP & BS - used 90 lbs.
Pullups - assisted - I attached resistance band, double-strength, to my pull up bar which assisted my pull up. I found this was better than feet on chair since I was really able to fatigue my arms. Chair-assist usually just makes my legs do more work as my arms get tired. You can't do that with the band-assist. I liked it and think it will help me develop my pull ups. I got a 2nd wind after my 3rd set, but paid for it on my 5th.

31/m/195

185# bench and 195# squat.

BP: 10,10,7,6,5 = 38
PU: 25,25,21,21,19 = 111
BS: 12,10,10,10,11 = 53
TOTAL: 202

bench press 10,6,5,4,4
pull ups 20,15,10,11,11
squats 6,5,6,5,7

bp @ 205 lb
20/18/16/15/13 = 82
pu kipping
25/20/20/20/18 = 103
squats @ 205 lb
20/20/20/20/15 = 95 total 280

Put in 56 hours in the last four days at work, feeling a little spent, know I could get more reps on pu and squats, but satisfied.

Scott m/49/6'/207
BP 145# 5,6,5 155# 4,4
PU 10,7,8,6,9 Blue assist band
BS 215# 7,7,6,5,6

Janet f/50/5'9/160
BP 95# 2,3,2,2,3
PU 5,8,10,11,10 Green assist band
BS 155# 6,9,8,7,9

m47/185/6'0"

As rx'd
BP 6/4/3/3/3
PU 8/7/5/5/5
BS 10/11/7/11/9

m/170/6'0/20

BP(175lb) 13-10-8-6-6

Pullups 15-15-13-17-13

BS(175lb) 20-15-10-10-10

Awesome WOD!

m/20/5'8/160

as rx'd
Rd 1: 47
Rd 2: 42
Rd 3: 42
Rd 4: 45
Rd 5: 56
Total: 229 as rx'd

BW: 195lbs
Bench @ 195lbs
12, 10, 7, 6, 6

Squat @ 225lbs
11, 11, 9, 8, 7

Pullups
25, 22, 20, 20, 15

m/28/160
Incline bench 4 4 3 3 3
Pullups 12 13 9 9 9
Squat (as separate set) 6 6 5 5 -

m/38/195/6

3 rounds (ran out of time)
145# - 75% of bodyweight (BrandX Pack scaling)

BP-PU-S
16-19-21
15-16-17
15-15-15

squats were brutal - core muscles on fire

paced myself

12,25,10
12,20,10
10,20,10
12,20,10
10,20,10

211 total

Amazing WOD!

BP: 17(pr)-11-11-8-8
Pullups: 40(pr)-30-25-21-15
Squats: 17-15-17-13-16

Totals: BP-55
Pullups-131
Squats-78

Its hard to believe that i havent benched press since the last Lynne and still, i manage to see improvement in that are. Unbelievable!

(11,29,20), (10,25,22), (9,20,21), (5,10,20), (6,17,20) = (41,101,103) = 245

Okay, before I post my stats I have to say you all are freaking animals. How in the HELL can you guys do multiple sets of high teen and twenty pullups? Hopefully this is what I have to look forward to. Anyhow. Back to the stats....

Since this is day 3 I know I can't bench my body weight, Squat maybe but since the powerlifters had the squat racks the whole time I was at the gym I had to sub with leg press.

BP 135#
10,10,8,6,6
PU - Kipping (at least that is what I am calling it)
5,4,3,4,2
LP 180# - should have gone higher I guess
12,12,12,12,12

Nice work everyone.

37/M/6'3.5"/215

Used 215#
bench: 12, 10, 8, 7, 6
pull-ups: 18, 20, 17, 22, 8
back squats: 1, 4, 12, 13, 8

My knees hurt too much on the first 2 sets of squats. Once I was warmed up my squats improved; however, I was not going deep enough.

M/170/6''2/20

as RX'D
bench 170#:12,9,8,8,6
PU: 33,21,17,13,6
squat 170#:17,21,9,8,4

FELT GOOD!!!

bench press: 2,2,1,1,2

pull ups: 9,7,9,7,8

squat: 6,5,5,5,4

body weight: 187

BP (185#): 6-5-5-5-5
CTB Pullups: 17-15-13-13-13
Squat (200#): 8-8-8-8-8

No rest between exercises
~5 min between rounds

Five rounds for max reps of:
135# bench press - 25,21,20,19,15
Pull-ups - 30,31,30,30,20
135# back squat - 40,40,41,40,30

Body Weight = 137#

Used 175, because it's easier than 173~
Bench: 12, 8, 8, 7, 7
Pull-ups (Strict Dead-Hang): 12, 12, 10, 10, 8
Squats: 15, 12, 13, 12, 15

Squats could have done plenty more except my wrists are killing me and they kept bending back instead of staying straight.

squat 5-3-5-3-3
pu 10-13-11-12-10
bench 7-5-4-3-4

did not that strong yet!
205#

27m/220/6'4

M/26/5'7"/180

Saw this WOD this morning and was really excited. I've done a variation of is WOD on the crossfit football site. However, I've been doing more of a stength phase right now so I decided to increase the weights for the lifts. I increased the bench weight to 225 LBs and the squat weight to 315 LBs, but kepted pull ups BW.

Wasn't really feeling my best today, was only able to make it through 3 rds before I almost introduced myself to pukey the clown. In addition I did the lifts in the wrong order. I forgot the prescribed order of the lifts and performed the squats 1st, bench 2nd, and pull ups last. I'm definitely going to have to do this WOD again when I'm feeling up for it.

Prior to WOD
Overhead Squat 3x6
(175)
(185)
(205) Lost balance and only got 3

Power Clean
1x5 (175)
1x6 (205)
2x6 (215)

WOD
Squat (315) 24, 20, 20
Bench (225) 23, 18, 16
Pull up (BW) 30, 25, 22

25m/175/5'10

as rx

bp-pu-bs
8-24-15
7-22-13
7-22-12
8-20-11
6-20-12

total 207

Damn, this was one the hardest workouts I´ve ever done! And I felt super after this :)

Bodyweight 85kg.

BP: 10,8,8,7,5
PU: 32,25,22,18,16
BS: 30,33,22,21,30

note: back squatting is all about shutting down your thinking mind! Even it says "stop stop, you have 30 already", just keep on moving!

- OlliS

ah yeah, and total was: 287 reps

Body weight: 165#
6-12-5
5-12-5
5-10-5
4-12-5 (switch pu hand grip)
5-10-5 (spotted on bench)

=106 reps

28/m/78kg

At 80kg for BP and BS

BP: 12-12-8-9-9: 50
PU: 35-23-22-21-20: 121
BS: 16-20-18-17-18: 89
Total: 260

as Rx'd

Bodyweight 75kg

BP: 10,12,13,13,12 = 60
PU: 25,25,25,25,30 = 130
BS: 12,13,13,13,20 = 71

- need to put more intensity into every set, not just everything into the last one!

BW 195, used 195 for BP and BS

5,6 chin ups,5
5,3 pull ups with 5 sec hang between, 5
5,6 chin ups,5
5, 3 pull ups with 5 sec hang between, 5
5, 6 chin ups,5

No spotter, and BS weren't really pushing it. Pullups are getting so much better - I couldn't do a single 1 before I started crossfitting. I can't remember the last time I did bench before this.

Has anyone ever put together a list of WODs you can do without having to put post-it notes all over the gym? There's literally no way I'd be able to secure a squat rack, bench and pullup bar for the 25 minutes this'd take, which is one of the things that's stopped me doing Crossfit in the past.

Things like Cindy and Murph or even Fran are possible at my local gym, but other WODs are just implausible. If nobody's done this I'll do it myself.

Performed this WOD on 9/24/09

Scaled because of shoulder on bench. It feels ok on te pull ups.
Bench 60kg
20-15-15-15-15
Pull Ups
20-15-12-12-12
Squats
8-8-8-8-12

Dodn't have fight in me today. Mentally couldn't push on the squats.

Mark:
BP 155/135# (1st set @ 155)
2-8-9-10
Pulls-ups
25-27-26-21
Back Squat 155#
11-12-12-12
(ran out of time to finish 5th set & get to work on time)

Theresa:
BP @ 95/105#
8-5-7-6-7 (1st set at 95)
Pullups
15-13-12-13-13
Back Squat 135/145#(1st set @ 135)
7-6-7-6-7
(alone for the WOD so I started out a little too conservatively)

Bench was KB floor press 32kg kb's
BS 90kg
BW ~89kg 27 yom 6'

BP 14 13 10 7 9
PU 26 20 21 20 20
BS 8 8 7 5 8

196

5 rds
Max BW(160lb) Bench
Max Pullups
Max BW Squat

12/8/6
10/6/6
9/5/4
7/4/4
5/4/3

Went with Pack scaling, so 135# (75% BW). I took between 3-5 minute breaks.

M/34/175/6'

Round 1 (bp/pu/bs): 15/17/30
Round 2: 11/12/22
Round 3: 11/15/20
Round 4: 10/8/21
Round 5: 11/11/X

WOD as rx'd @ bw of 75kg
B/P 11-9-7-6-6
P/UPS 40-53-58-40-45
B/S 30-25-20-20-25
Brutal ! was wiped out after each one ,only thing that stopped me on the pull-ups was grip and elbow pain,and wi the b/s ,lower back strain,legs were fine to do more reps.b/p still crap,but at least i'm up to b/w.no time for extra wod !

scaled wts
bench 205
squat 225

only did three rounds (time constraint)
7/15/10
8/15/10
7/10/10

M/42/6'/275
sub'd ring dips for benchpress
dips 6 5 5 4 3
pu 7 6 5 5 3
squat 5 5 5 5 5
I know, I know, I shot for a number. A little scary alone in the garage with not spotter stands...
Did NOT expect pukie to show up on this one but he came close...

good stuff =)

BW: 75kg, pull ups on tiny edge above the door

BP - PU - S
12 - 12 - 15
8 - 8 - 12
6 - 6 - 10
6 - 9 - 13
8 - 12 - 12

5'9/160/M
I used 165
BP-13+14+13+11+10 =61
PU-14+12+11+10+10 =57
S- 10+11+12+10+10 =53

BP- 6/6/6/6/8 =32
PU- 6/6/6/6/6 =30
S- 8/8/8/8/8 =40

5'7/172/M
175
BP- 6/6/6/6/8/ =32
PU- 5/5/5/6/6 =27
S- 8/8/8/8/8 =40

34yom / 205lbs

Five rounds for max reps of:
.75 Body weight bench press (155)
Pull-ups (205)
.75 Body weight back squat (160)

BP - 17/15/14/11/9 = 66
PU - 8/8/7/6/5 = 34
S - 8/7/7/6/5 = 33

Got a burner in my shoulder on the second set of BP, so couldn't squeeze out the last few reps in following sets...still a good result. Squats were harder than I expected, but I maintained good form. Great workout!

bench 185, then 165
back squat 185

squat-puls-bench
5-7-3
5-6-7
5-5-5
5-6-5
5-5-7

plus CFE C2 row

BP-5,4,4,3,3
BS-5,4,4,4,4
PU-7,6,5,5,4

Scaled to 185#

Is there an opinion about using a manta or other pads etc for back squat...I dont' want to reduce the work but it tears up the shoulders...

Thanks

6/m/175/40

new to cxfit
do most of this stuff at home:
scaled to push ups/assisted pull ups/45# bar
first time doing back squats, had to move to front squats due to shoulders.

23/16/10
23/16/10
25/16/11
24/17/11
26/17/12 50# squat

Scaled down to:

push ups:
30, 8, 4, 5, 6
pull ups:
12, 4, 6, 4, 6
back squats at 70% of body weight:
17, 7, 9, 6, 7

m/39/5'7"/154

M/195/32

195lbs

bench= 19,13,9,8,6 = 55
pullups= 22,13,10,9,8 (strict) = 62
squats= 46,25,25,25,25 = 146

total reps=263

Very Hard

6'/205/27

BS - 10-9-8-8-8
PU - 10-8-8-6-8
BP - 10-8-8-9-8

109

Did a very similar workout Tuesday, 9/22/09

Squat
135
185
205
225
225

Bench
135
155
185
205
225x3

DL
185
225
275
315x4

3 rounds....hey, been a sh!tty past three weeks for me, starting to get back:

As Rx'd, except for last two bench which I did at 135

BP: 10, 9, 8

PU: 23, 18, 13

Squats (my right knee has been killing me so wanted to take it easy): 14, 10, 10

BP 190# 5,4,4,3,3
pu 15,14,12,12,15
bs 210# 12,12,10,10,8

M/22/150/5'7"

Bench Press 3 1 2 3 2
Pullups 30 22 25 25 24
Back Squats 16 15 15 16 15

m/24/200/6'0

bench 8-7-6-6-6
pullups 5-5-5-5-5

BW = 214#, used 215# for bench and squats

Round 1 (bp/pu/bs): 5/15/8
Round 2: 4/13/8
Round 3: 4/12/8
Round 4: 3/11/8
Round 5: 3/10/8

total reps = 110
bench reps disappointing
felt strong on the pull-ups
thought squats would be easier

M/26/195/5'10"

Bench Press 22 20 15 14
Pullups 25 28 25 30
Squat 15 15 10 15

Total:
108 pullups
71 benchpress
55 squats
***234 total reps***

We used a band to do assisted pullups and did about 60% body weight for squats and bench press.

Thinking next time we'll do it closer to body weight and settle for lower reps. My muscles are still completely destroyed though.

m/23/160/5'9"

160lbs used for bp and bs, dead hang pull-ups.

bp- 10 10 9 9 8
pu- 13 13 14 12 12
bs- 13 13 12 10 13

As Rx'd:

Bench Press: 8, 8, 8, 8, 6, 7
Pullups: 15, 15, 12, 11, 10
Squat: 8, 8, 8, 8, 8, 8

total: 156 reps

Felt weak today (low calorie intake recently)

m52/190/5'8"

13, 11, 10, 10, 8
15, 12, 9, 8, 7
11, 11, 10, 9, 8

I am feeling old at this point.

subbed-Did Murph
50:13

m26/185/5'10''

as Rx'd:

5,5,5,5,5 for all three

14:53

Bench Press 15 x 30kg,7 x 35kg, 7 x 35kg, 5 x 35kg, 5 x 35 kg.

Pull ups (had to lat pull down) 10 x 40kg, 9 x 45kg, 10 x 45kg, 9 x 45kg, 6 x 45kg.

Back Squat 10 x 60kg, 10 x 60kg, 8 x 60kg, 6 x 60kg, 10 x 60kg.

Could not do body weight for Bench press, having trouble at the gym, waiting to find out if we are allowed to do Pull ups or Jumping pull ups on Smith Machine,(they have already said I have broken Smith machine using band on it) had to use lat pull down instead. Should have done body weight for Back squat, talked myself out of it. No one argued with me to put it up.

Had already finished wod from previous night. Was chasing my tail last night. Felt sick during wod but I should have pushed for more. Push, push, push.

Good Fun

185

BP: 13 14 12 10 10
PU: 36 28 24 18 15
SQ: 16 15 14 10 10

AS RX'D
215 LBS BODYWEIGHT
BENCH PRESS: 26/14/12/12/12
PULL UPS: 27/16/14/14/14
SQUAT: 26/17/16/22/12

Thoughest bw backsquats I've ever done

Bench: 17-13-10-10-8= 58
Pulls: 35-31-30-30-23= 149
squats: 20-17-15-15-15= 82

total: 289

Bench press at 3/4 bodyweight, the rest as rx'ed:

4,7,5
5,5,6
6,6,6
5,5,5
5,5,7

Why are some of my numbers going up? Is it that I'm not properly warmed up, or am not pushing hard enough on the first few sets, or is it something else? I don't see a whole lot of other posters whose numbers went up at all.

25/m/6'1"/170

As Rx'd. Was only able to keep a running total -- 291 total reps -- and I remember that my maxes for each movement were 30 for BS, 21 for PU, 18 for BP.

Nasty, nasty, nasty.

23/m/5'10"/165
145 used for BP/Squat

8,8,8,8,8
8,6,6,5,4
8,8,8,8,8

obviously i need to work on my pullups... im so bad at them! im also relatively new to CrossFit, started in Jan, was semi-consistent, but now ive just gotten back into it after losing my friend who introduced me to it

DNC
Allergies

M/25/5'9"/185

USED 185#
BP: 9-9-6-7-6
PU: 17-14-10-7-7
BS: 20-13-13-11-11

30-45sec rest between excercises
4-6min rest between rnds

REPS-160

UUHH felt like I was going to puke when it was over. Thank you, rest day.

DO WORK!!!

CFWU x 1

W.O.D.

BP/PU/BS
round 1 - 2/30/10
round 2 - 3/26/12
round 3 - 4/28/11
round 4 - 4/10/10
round 5 - 3/26/10

As Rx'd
175# BP 10, 6, 5, 5, 4
PU 22, 12, 11, 10, 10
175# BS 12, 10, 10, 10, 10
Rested enough to catch breath between sets / rnds

BP: 220 / Dead Hang Pullups / SQ: 220

BP-PU-SQ
rd 1: 5-8-18
rd 2: 5-7-13
rd 3: 3-7-13
rd 4: 3-6-10
rd 5: 2-4-10

Did 75% of BW = 165 lbs

BP: 10, 6, 6, 5, 4
PU: 6, 5, 5, 3, 4
SQ: 12, 6, 6, 5, 5 (knee started hurting after 5 reps so I gave up)

Didn't have a spotter so my reps could have been higher.

26/m/204lb/6'0"/8% bf

BP: 200 / SQ: 200

BP-PU-SQ
rd 1: 4-26-15
rd 2: 5-20-10
rd 3: 4-15-12
rd 4: 4-13-8
rd 5: 3-9-10

Did 80% of BW = 135lb

BP: 9, 7, 6, 6, 4
PU: 20, 15, 15, 15, 15
SQ: 10, 8, 8, 9, 7

Ryan - M/25/154#/5'7"

First time doing WOD. Not really pleased with my performance. I was really drained from this cycle plus work this week. My lower back was tired from the heavy DL's yesterday. Next time will be better.

BP/SQ - 155#

1. 14, 40 (PR), 26
2. 10, 23, 20
3. 6, 20, 12
4. 5, 20, 12
5. 5, 16, 13

BP Total: 40
PU Total: 119
SQ Total: 83

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

Butter Cup Scale - 1/4 BW BP and SQ - 22#

1. 30, 1, 30
2. 15, 2, 30
3. 15, 1, 26
4. 15, 2, 22
5. 17, 1, 22

BP Total: 92
PU Total: 7
SQ Total: 130

M/50/6'2'/180'

BP PU's Squat

7-155lbs. 20 15
7-155lbs. 16 16
7-155lbs. 15 15
5-175lbs. 12 10,10
5-175lbs. 12 15

Used 40' weight vest and 2 70 lb. dumbbells for squat. 20 sec. rest during 4th set of squats.

Bench - 13-10-8-8-7
Pull ups - 28-23-21-20-18
Squats - 13-13-10-10-10

Body weight = 175. That was one of the hardest WODs ever.

215

BP/PU (deadhang)/BS 7/12/14, 6/12/12, 6/12/12, 7/10/10, 4/10/5

30/56/53

need a partner!

Bench 11,8,6,5,6 36 Total
Pullup 25, 16, 14, 11, 13 (25 is pr) 79 Total
Squat 15, 12, 12, 10, 10 59 Total
Total 174
180lbs (bw 178 this AM)
Was surprised how much this beat me up. Gave myself 5 minutes per round so I got about 90 seconds rest in between.

M/20/6'1"/200
As Rxd

BP- 18 16 14 12 14
PU- 22 14 16 10 8
BS- 18 8 6 4 4

Not an excuse but felt like crap..so dizzy after squats..diet off..time to get it back

m/165/6'

BP - 13, 13, 10, 9, 9

PU - 15, 16, 11, 12, 11

Pulled a hammy last week so just did 3 sets of 10 at 135 for BS (had no problems but didnt want to push it)

Good WOD but I think I rested too much.

m/197/5'9"/46
used 200 lbs
bp-12,15,9,9,9
pu-23,23,24,19,13
bs-21,18,20,22,16

F/30/5'6/129

Did 3/4 BW (95lb)
BP - 12 12 11 9 9
PU - 7 6 7 7 8
BS - 11 12 12 10 12

Did at a globo gym, not an excuse but I hate the distractions

F/30/5'6"/129

3/4 BW - 95 lbs

BP - 12 12 11 9 8
PU - 7 6 7 7 8
BS - 11 12 12 10 12

did it a globo gym, not an excuse but i hate the distractions there

M/24/5'11"/166

BP (115#): 12 / 10 / 9 / 10 / 8
Pullups: 11 / 12 / 13 / 12 / 13
BS (155#): 6 / 7 / 6 / (3) / (3)

Cut the last squats short b/c left hamstring wasn't feeling right. May have been able to get more squats w/ a spotter. What's the proper way to bail from a heavy back squat?

I am in the military and I try to save money by eating at the chow hall. What do most of the military guys do that follow the zone or paleo diet? I have been doing crossfit for about 2 years and I love it. I am so glad the marine corps is starting to adopt its traits. I just want to try and follow the diet now as well as the WOD.

Bench Press 135lbs: 12,12,9,7,8
Pull Ups: 5,6,3,3,4
Back Squat 205lbs: 8,10,7,7,6

C: 195#: 10/20/14, 8/15/12, 7/14/10, 6/14/11, 4/12/13 = 35/75/60

BG: 175#: 10/7/8, 7/5/6, 5/5/6, 4/4/4, 3/4/5 = 29/25/29

NICE.

M/47/200

BP: 13-12-10-9-7=41
PU: 20-15-15-12-10=72
BS: 12-10-8-7-6=43

Ttl 146

Tough on the legs after max DLs.

FIRST TIME
REST: 30secs between reps about 4-5 mins between rounds
Bp-12 11 9 9 8
Pu-24 23 18 17 15
Bs-31 30 29 30 28

bench press 75 lbs 5 7 5 6 4= 27

pull ups kipping 10 12 10 6 6= 44

Back Squat 135 lbs 5 6 5 6 4= 26

not happy with these numbers.. definetely need to work on strength in the bench press and back squat

Scaled: The gym was really crowded so I had to do each exercise separately rather than as a circuit with 2-3 mins rest between sets.

DB Bench: 65lbsx5, 60lbsx8,7,5,5
Pu w/ 34lb assist: 14, 10, 9, 8, 7, 7
Bs 135lbs: 5, 5, 5, 5, 5

Got through two rounds and my body was not feelin it. Been doin CF for 5 months with no break and it's time to listen to
my body and take a break. Will I loose strength if I take a week off?

Worked with Konantz. Short on time.
BP: 175lbs. 6-5-4
Pullups: 12-10-8
Squats: 175lbs smith machine. 20-15-10

only 3 rounds

BP (175): 14-12-10-9-8
PU: 17-12-10-10-12
Squat (175): 10-10-10-10-10

Recovering from being sick and I felt it on the pullups in particular.

m/30/5'9/170

8-6-5-4-4
10-10-8-6-7
12-10-8-8-8

M/24/152 GregAwu

PU - 30,30,30,15,15 (Ripped my hand on round 3, switched to strict chin-ups) = 120
BP - 12,10,10,8,9 = 49
BS - 20,20,20,20,25 = 105 (definitely should have gone harder on the squats)

Total = 274

BP - 11, 15, 11, 6, 10 = 53
PU - 20, 12, 11, 13, 11 = 67
BS - 12 (#170), 11(#170), 9(#170), 11 (#160), 6 (#160) = 49

Rested 3 minutes between rounds. Was squatting 10 lbs. over body weight for 3 rounds before I found a couple of 5 lb. plates to use to get it just right.

Shan9n, 30, F, 180, 68"

Round 1 (bp/pu/bs): 6/6/20
Round 2: 4/9/13
Round 3: 4/6/10
Round 4: 3/5/8
Round 5: 2/5/9
scaled:
Bench Press at 95lbs
Pullups on machine at 14
Squats at 155lbs

Pack:
.75 bodyweight = 135

Bench Press: 13/16/14/13/12
Pull-Ups: 12/11/11/9/11
Squats: 8/8/9/7/7

as Rx'd
no rest between exercises only between sets

BP total
24-21-17-13-14 89
PU
30-22-18-13-16 99
BS
30-27-20-15-22 114

the worst ive ever felt for a workout yet, because of nutrition. i ate pizza for lunch then cookies as a MEAL! before i went work out..felt like DOG doodoo.....so close to puking through sets 3-5. feeling would not go away really affected my workout.. to the rest of the newbies like me..DONT EAT COOKIES as a workout meal :)

M 6'0/150/46
7 mo xfit

bp/bs/pu

6/8/12
7/8/12
5/8/10
5/8/11
5/8/13

M/43/6'0"/175
Didn't read the Wod correctly today. Only did Bench and Pull ups
175lbs
6/15
3/15
4/15
4/13
2/10

Mod 185 v. 242 (2 min rest between rds.)
BP: 7/6/6/5/5=29
JUPU: 12/11/12/10/8=53
SQ: 7/7/7/5/5=31
Total: 113
75% next time 80%

M/58/6-2/211
scaled

Benchpress: 125x16, x14, x12, x11, x10
Pullup with 40 lb assist 15, 11, 11, 11, 10
Back Squat 135x15, x15, 155x12, x12, x10

Three rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

BW = 162 lbs.

Bench Press (165 lbs) = 10 + 5 + 5 = 20
Pull-ups (underhand grip) = 15 + 8 + 8 = 31
High Bar Back Squat (165 lbs) = 18 + 13 + 11 = 43

Second and third rounds were done without full recovery due to time constraints.

As rxd: 192 w/160lb. Rest :02 b/n rounds.
Round 1: 14/30/5: 49
Round 2: 8/25/8: 41
Round 3: 6/20/8: 34
Round 4: 6/20/8: 34
Round 5: 6/20/8: 34
Unwilling to give max effort; diet/mental.

m/180/5'7"/29

Bodyweight = 180

So I did the math wrong on the weight, so ended up doing 190 with the squat and bench

Bench - 2, 3 (pr), 2, 1+1(spotted), 1 = 10
Pullups - 13, 10, 6, 7, 5 = 41
Squat - 21, 16, 14, 10, 10 = 71

All in all I felt like I did good on this. Walked out of the gym like Johnny depp on pirates of the carribean, haha. Arrh, and a bottle of rum!! Oh and don't drive home after crossfit, called a designated driver.

30/m/72"/184#/Camp Taji Iraq

CFWU as RX'd

BP 11 + 9 + 7 + 6 + 4 = 37
PU 21 + 20 + 16 + 12 + 12 = 81
BSq 12 + 11 + 10 + 10 + 10 = 53

Total = 171

I didn't let myself pause on the squats. I could have gotten more, but enjoyed keeping the pace up. No rests greater than 30 seconds.

Not much time. Did Bench and Pulls
Bench 155#
10,9,8,7,6,7
Pulls
12,12,12,12,12

CFWU2 pullups at 5

BP: 10-9-7-6-7
PU: 32(PR)-22-22-21-21
BS: 12-9-10-10-10

Used 150lbs.
Roughly 1 minute rest between set 1&2 and 2 minutes between sets 2&3 and 3 minutes between rounds.
Low bar back squats. Taken low from the bench press rack.

jon h - big congrats on the PU PR!

Age 44
BW 167

BW Bench 15/10/6/7/6
Pullups 10/10/7/9/6
BW Backsquats 10/10/9/9/6

m/30/6'/170

max reps
70lb db presses
ring pull ups
170lb(rd1,rd2) 160lb(rds3-5)

rd1- 13, 18, 18 = 49
rd2- 10, 14, 18 = 42
rd3- 8, 11, 15 = 34
rd4- 9, 11, 15 = 35
rd5- 7, 9, 20 = 36
total- 47, 63, 86 = 196

for me this was as tough mentally as physically. absolutely brutal wod. took a short 15min break after rd 3 due to wife (was getting the stink eye)and child. db press due to no spot, went 82%(140lbs) up from my last lynne at 70% (120lbs) with same total reps. ring pull ups were with pseudo kip due to height issues. started out rx'd bs but because no rack had to clean then press everything first and after the db presses and pullups it got very tough as 170lbs is close to my max clean. (after round 1 took me at least a couple try's to get the dang weight up and over my head even at 160lbs) probably could have pushed a bit more on the squats as evidenced by my highest number being posted in last round, but i could have just been stoked about finally being done!

my apologies for the extra long post

M/39/195

As Rx'd:

BP:12,15,10,10,7=54
PU:20,20,20,20,20=100
BS:12,15,10,10,10=57

Total:211

7

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

75%  pack scale
150 bench, bodyweight pu
150 back squat
Round 1: 10,6,18
Round 2: 9,4,13
Round 3: 6,4,9
Round 4: 5, 3,10
Round 5: 4,2, 9

11-16-30
9-14-20
4-11-20
4-9-20
4-9-30

I was definitely being a bitch on the squats. That was a completely mental part

21/m/155/5'8

m/24/160/5'9"
BP:11,10,8,7,6
PU:20,15,16,13,13
BS:9,8,8,7,6

BP (195) - 8,10,9,8,8
pull-up (deadhang) - 13,11,10,10,8
BS (205) - 15,15,15,15,15

As Rx'd

BP - 14, 10, 9, 7, 7 =47
PU - 34, 28, 27, 25, 26 =140
SQ - 12, 10, 7, 8, 9 =46

Total 233

So, we alternated in order. I did Bench-Squat-Pullups, my friend did Pullups-Squat-Bench. Also, after my first set at 200, I decided that I weight 190. Hmph.

Me (200...errr...190)
Bench: 2-3-3-3-2
Squat: 12-11-10-10-11
Pullups: 11-10-9-10-11

Jackson (140)
Pullups: 9-8-7-7-6
Squat: 26-17-15-15-12
Bench: 5-4-4-3-4

Bench: 15 15 15 10 10 (65)
Pullups: 15 15 15 10 10 (65)
Squats: None attempted, legs still resting from half marathan Sunday.

m/39/157 (used 160)
BP: 30-23-15-13-11
PU: 20-18-12-10-10
SQ: 15-10-12-10-11

M/27/200lb

Bench 200lb
10, 8, 7, 6, 5

Pull ups/kipping
15, 14, 13, 10, 8

Back squat 200lb
15, 15, 15, 12, 12

Gunnar/m/38/185/73:

Body Wt bench press/Body Wt pu's
14/38
12/30
9/27
8/25
8/25
196 Total

Chinchen/m/30/185/75"
8/22
6/18
4/16
3/14
3/14
108 total

Scaled to 2/3 bodyweight (95lb) for BP and squats.
BP: 20, 15, 12, 9, 7
PU: 11, 12, 8, 9, 7
Squats: 40, 39, 37, 30, 30

3-5 min rest between rounds. felt lightheaded and quasi-pukie at end of squat sets!

Weight / reps as follows:

BP: 95/15, 115/7, 115/6, 115/5, 115/5
P-ups (weight assisted): 100/12, 90/7, 90/7, 90/5, 90/5
BS: 95/12, 115/10, 115/10, 115/10, 125/10

20:58
great workout

WU: 2x BP: 135x5, 5 pu's, S: 135x5x2

BP:5,5,12(135lb)x3
PU:5x5
S:10x5

2,5,10
165-7, 6,6
165-6,8,8
155-7,8,6
155-6,8,5
m, 56, 190

WOD 245#

Bench press 12. 12. 12. 12. 8

Pull ups 21. 22. 21. 22. 20

Squats 15. 20. 14. 20. 20

bw 216

215 on bench and squat

bp pu sq
18 20 12
16 17 11
14 18 10
14 15 10
12 14 8

Tough!

M/27/160

Used 165 for bodyweight.

Bench: 25-23-22-19-19

Pullup: 42-39-38-35-33

Squat: 32-30-29-29-24

bp : (57 kg) 9-7-9-7-7
pu : 9-8-7-7-6
bs : worked on form

bench and squat were 215 lbs

1: 5-11-3

2: 5-12-3

3. 4-10-5

4. 3-9-4

5. 2-8-3

m/40/5'9"/170

Subbed incline bench at 75% bw (125lbs); rest as rx'd:

Bench: 20-11-8-5-6 = 50

Pullup: 31-16-13-10-12 = 82

Squat: 35-18-12-10-8 = 83

Total: 86-45-33-25-26 = 215

3 rounds
70kg (Bodyweight about 68)
bench: 15,12,11
pull up: 20, 15, 16
squat: 22, 20, 20

3rd week of x fit. Got sick afterwards!

CFWUx3 - PU

Bench: 145lb x8,8,6,4,4
PU: x18,14,12,10,10
BS: 145lb x6,4,4,4,4

CFWUx1 (late, plus I could tell this was going to be tough)
165 lbs for bench and squat
9-32-20
7-28-15
5-20-12
4-20-12
4-18-12
Tried to keep rest at 1 minute between sets and 2 minutes between rounds.
Mentally tough. Could definitely have done more squats in all rounds...

16-11-5
10-7-3
6-6-9
6-6-7
7-5-5
Last three rouds did 135 pound squats but everything else was 185.

m/37/185/5-10
Five rounds for max reps of:

Body weight bench press
Pull-ups
Body weight back squat
used 185 pounds

BP 185 pounds = 16-15-15-14-10 = 70
pullups kipping = 35-32-32-30-31 = 160
Sqt 185 to med ball = 12-12-12-12-12= 60.

Rt knee a litle sore so did not really push on squats but an ok effort there.

Using previous wrk out with BP and PU, net a new PR of 230. Previous marks with BP and PU were: 205-180-172-148 so liking the trendline. Truly thought it would have flattened out but happy it keeps going up.

CFWUx3 (minus pullups)

As Rx'd (165#)

Bench-Pullup-Squat
8-22-25
9-20-16
8-18-18
7-16-18
8-16-12

mentally very tough...

Weigh in: 158lbs.
Bench Press (155lbs)
Reps: 4, 3, 2, 2, 2

Pull Ups
Reps: 12, 12, 12, 12, 12

Back Squat (155lbs)
Reps: 12, 12, 12, 12, 12

My weight lifting experience developed a mental block that kicks in around the 10th rep of anything... I could have pumped out a few more of pullup/squats. Next Time:P

170#BP/SQ, kipping PU's

BP: 22-17-14-11-11 = 75
PU: 47-35-36-25-27 = 170
SQ: 25-26-17-20-27 = 115
Rnd:94-78-67-56-65 = 328

total=328

First time trying this WOD. Squats (and PU's) were simply a test of will, not strength. 1min rest/set, 5min rest/rnd. WOD took 1hr(+20min warm up).

later,
b
m/32/5'8-1/2"/167

M/32/5'4"/142lbs
Used 145lbs for bench and squat.
Bench 21, 16, 13, 7 stopped due to shoulder pain, none. Had to stop. Nursing a sore shoulder
PU 45, 40, 36, 28
Squat 16, 16, 13, 15
Only 4 rounds complete

btw: 154

155# floor press/strict pullups/155# squat
1) 6/14/15
2) 6/14/15
3) 6/11/15
4) 4/11/15
5) 5/11/15

was pretty lazy with it today.

30 yom, 185 lbs

1-10, 30, 5
2-10, 25, 5
3-9, 25, 5
4-8, 20, 5
5-7, 20, 5
Totals-44, 120, 25

Five rounds for max reps of:
bench press 185
Pull-ups
Body weight back squat 175

6, 12, 7
4, 10, 6
3, 10, 4
3, 10, 4
3, 8, 4

split workout
BP / PU THEN BS BY ITSELF
10/20 10
10/20 12
7/20 15
8/20 15
6/15 15
----------------
41/95 67 = 203

Only had time to do 3 sets; 5min recovery between each.

M/19/162lbs

Bench: 12,8,9
Pull: 25,20,19
Squat: 25,12,17

bp@135: 10-12-12
pu: 31-28-25
bs@165: 16-18-8
Three rds. scaled. running a race this weekend and did not want to be too sore.

First time around.

M/22/85kg

As Rx'd

Bench: 10 - 8 - 6 - 6 - 3
P/ups: 10 - 10 - 8 - 10 - 8
Squat: 5 - 5 - 6 - 7 - 10

Rested 3 min between first 3 rounds, then 5 min between last two. 5 min rest might be the best way to go from now on.
I know the squat numbers look pitiful, but it was my arms that were burning up that made me pause for thought.
Tell you what, you're really breathing heavy by the time yo get to the squats.

Bp@180 7,7,6,6,5=31
pullups 24,22,22,20,19=107
squats@ 225 25,25,25,20,23=117

Total=255

old injury so scaled bp down, scaled squat up because it is a strentgh and to make even.

Bench 145x8,4,4,2,2
Pullups BWx12,8,4,6,6
Squat 145x8,8,6,6,6

Pack Scale
BW = 184

BP@140 14,13,9,7,6
PU 6,7,5,4,4
Sq 16,12,11,7,9

completed minus back squat

completed minus back squats

Thanks Nicky
Your numbers are getting getting good for someone who's "taking it easy".
Then I saw mas's pullups wow!
58 PU's mas - you're still gaining - nice. I'm still trying to catch up. You scored more on 3 rounds than I did on 5.
Some good numbers here (like R.Lee Seattle great work).
Got lotsa work to do.

as rx'd:
BP PU SQ
17 27 12
13 21 10
13 20 10
12 20 10
12 20 10
----------
67 108 52

@thegym

this absolutely sucks

BP-23.14.12.11.10 60:TOTAL
PU-35.20.25.25.25 130:TOTAL
BS-20.15.12.10.10 67:TOTAL

new PR on everything

This was a killer!

m34/69'/175lbs

175lbs bench & squat
1: 13,40,20
2: 11,30,20
3: 10,25,20
4: 8, 25,20
5: 7, 25,20 (did decline bench on this one as someone had taken the flat bench)
Bench Reps: 49
Pullups: 145
Squats: 100
total reps: 294

165 pounds

bench = 11-7-5-6-5
pulls = 35-25-21-20-20
squats = 14-13-11-10-10

Only four sets:

BP: 19 14 12 9
PU: 18 14 12 11
BS: 15 11 9 9

3 minutes rest between rounds.

Hebrews 10:30-31

Nate: 1 min rest between rounds
Bench Pullups Squat
13 25 15
11 20 11
7 15 10
5 15 7
5 10 8

m22/193/72"
Bench: 6/7/7/6/6
Pull-up: 15/12/11/11/9
Squat: 8/8/8/9/8

I pretty much just stay in shape for my AF PT test (100's past 3 tests). I haven't done bench or squats since high school. Now I remember why. Somehow this work-out screwed up my shoulder to the point where I can't bring it parallel to the ground without pain. Thought it could just be sore, and I recover fairly well. Now a couple days later leg ache is gone, rotator pain maintains... Any suggestions? Or is it time for a physical therapist...

had to break up workout 140#
BP / PU THEN BS
10/20 10
10/20 12
7/20 15
8/20 15
6/15 15
----------------
41/95 67 =203

M 32/72/205

185#
b/p/s

12/18/10
13/15/10
10/15/10
8/11/7
8/11/8

no rest between exercises
3-5 mins between sets

@ 146 lbs
Bench: 5/4/5/4/5 = 23
Pullups: 16/10/10/10/12 = 58
Squats: 16/18/20/22/24 = 100

Total = 181

(Abs sore from 9/18)

as Rx'd

BW Bench 7,8,8,7,8
Pull-ups 9,8,16,20,20
BW Squats 6,10,12,12,9

20/m/5'11"/163

m/22/150/5'7

bench: 16-15-12-12-12 = 67
pullups: 25-20-19-20-20 = 94
squats: 16-12-15-16-16 = 75
total: = 236

S/f

65 lb dumbbells

Bench: 7-7-7-7-4
PU: 14-13-11-10-10
Squat: 7-6-6-6-8

m/155/5-8/36

EJ
M/36/165
3 SETS BP/PU/BS
10/33/15
8/20/15
6/20/15
EJ

B185,random bars 4 pullup,S185 1min rest 14 min
20,10,20
10,5,10
10,5,15
5,5,10
5,5,10

BP: 65lb
BS: 65/85/90/90/90lb
Did not max

15/9/20
18/8/20
15/7/12
16/7/10
15/6/11

@ pv gym

did this at 10 am and it ruined the rest of my day!!!

bw: 155

bench- 16-12-10-10-10- total 58
pullups-37-25-25-30-27 total 144
back squat 20-15-12-12-10 total 69

Saturday, September 26, 2009

Today was just plain old suckage cause I was still funkay. Just call me dizzy...

Highlights: getting new pull-up PR
disadvantages: getting dizzy

round 1:
6,23,11
round 2:
6,20,12
round 3:
6,23 (Got real dizzy and took me forever to recuperate) 5
round 4:
135 lb bench 12, 5 strict pull-ups, 135 lb squat 8 (by then I was feeling cold)
round 5:
135 lb bench 11, 6 strict pull-ups, 135 lb squat 10

I felt sick after the work-out. I'm trying to get myself back to normal again...

BWT: 171

pushing 175

Rx'd

BP: 16/14/13/11/10
PU: 35/30/28/25/24
BS: 25/24/24/22/30
Total: 331 pr

BS was a mental thing, could've done more throughout, didn't really push myself until last round.

weight 190
bp 10,9,8,6,5
pu 3,2,2,2,2
sq 10,10,10,10,10

F/34/160/5'7"
95#BP
Blk Band PU
65#BS
Mod 25BP/20PU/15SQ 5 rounds time

My back is still pretty weak and having trouble squating so focused on technique.

22:15

185 BW

210 BP
Dead Hang Pull-Ups
235 BS

Stayed around 10 reps for all of them. Minimal rest.

1: 3 bench 12 pulls 5 sqt at 195 lbs
2. 3 9 5
3: 2 8 4
4: 1 7 4
5: 2 6 3

1st time doing my body weight, need allot of improvement

bw 165
BP 18, 15, 14, 15, 12 = 74
PU 30, 31, 30, 27, 25 = 143
BS 5, 6, 6, 5, 5 = 27

total = 244

As Rx'ed.
First time doing this WOD.

BP: 14/12/10/8/7 Total = 51
PU: 22/20/18/16/12 Total = 88
BS: 15/15/12/10/10 Total = 62

Total reps = 201

*I really suck at PU!!!*

195# BP 18, 13, 13, 11, 11
PU 20, 16, 14, 13, 17
195#BS 20, 20, 17, 20, 20

Awesome workout!

bench 15, 13, 11, 9, 7
Pull up 35, 32, 30, 30, 20
Squat 6, 6, 6, 6, 6

232 total reps

Bench Press 17, 14, 12, 10, 8
Pull-ups 42, 30, 30, 27, 25
Back Squat 20, 20, 21, 22, 21

uh... I did this backwards and I just went for max reps. I did lots lot of resting.
Squat @ 195
25
15
15
13
12

PU
30
23
16
13
15

BP @ 195
7
7
7
7
5

bw 180

BP 4,4,4,4(help from spotter),4(help from spotter)
PU(dead hang) 11,8,5,4,4
Squat@185 10,10,10,10,10

Sub'd for time...
3 x sets
45lb dumbbell press, 20 reps
20 pull ups
135 lb squat, 20 reps
12:45

29/m/205/6'0"

This one took too much time. Had to trim to three rounds. That sucks.

Bench Press 8-9-6
Dead Hang Pulls 15-16-16
Squat 15-9-11

We went straight through each exercise and then rested while the other person went. C to B pull ups on the slippery bar.

Jeff BW-170#
BP-20-12-8-7-6
Pull ups-20-16-12-12-12
BS-17-15-15-12-15

2T 120#
BP-11-8-6-5-5
Pull-22-16-18-15-15
BS-10-16-15-15-15

four rounds, 155 lbs
rd one: 7-25-6
rd two: 7-20-6
rd three: 6-18-6
rd four: 5-15-5

Is that Lou Hayes saying "we need more cow bell" on the photo of the day?

Got a flu shot two days before and ran a half marathon the day before, all in all not bad but it took me longer than usual to recover in between exercises

9-21-9
9-21-9
8-22-8
8-22-8
7-18-7

m/23/5'8/177

Sets completed with 175#

Bench: 10, 10, 6, 9, 7
Pullups: 22, 27, 25, 25, 25
Squats: 20, 17, 15, 11, 17

Did bench press with dumbells to avoid the need for a spotter - turned out to be much harder than with a barbell. Started with 90lbs in each arm to start then dropped to 80lbs in each for round 2-5. Pull ups were all strict pull ups (just to mix it up a bit) except for round 4.

BP - 7-13-10-10-10
PU - 15-15-15-15-10
BS - 20-15-10-10-10

In a rush this morning (to get to work and to keep other's at the gym from hopping on one of the stations - crowded this morning), so didn't rest as much as I should have between each movement. Because of this, I thought pukie might pay a visit on 3rd round back squats, but it was just a false alarm. Either way, this one beat the hell out of me. Thank you.

just returned from a 7-8 days off at the LSU rapelling course. Ate like crap/southern fried food/no time for workouts and drank way too much. also just getting back to the 5000' altitude. first wokrout since getting back and this was tough.

squats/pull ups/bench
weight was 185 on squats/165 on bench

1. 15 (stopped at 15), 25, 15 = 55
2. 15, 20, 10 = 45
3. 12, 15, 8 = 35
4. 12, 15, 8 = 35
5. 10, 10, 10 = 30

felt nauseous on last round and just kind of half assed it.

Kevin 21/185/5'7"

Rx'd
BP: 40, 30, 22, 15, 12
PU: 31, 25, 21, 17, 12
BS: 37, 30, 30

Total: 325

Back injury started acting up on squats, so I told myself to skip it the last few sets. Moment of weakness- I probably could have done more but sets of 30+ on squats are just terrible.
-----------
Alyssa
45# BP: 20, 15, 9
Purple band Assisted Pullups: 15, 13, 10
45# Squats: 13, 11, 10
-------------
Jen
35# BP: 20, 6, 8
45# Squats: 13, 20, 11
-----------
Caddy 20/215/5'9

BP: 9, 7, 7, 6, 5,
PU: 10,9 NON ASSISTED! (huge PR!), 1 band assisted: 10, 10, 10
BS: 10, 10, 10, 10, 10

m/26/5'8"/140#

bench press: 8, 6, 5, 4, 3
pull-ups: 30, 23, 20, 20, 20
back squat: 17, 19, 15, 15, 15

total: 220

m/26/5'8"/140#

bench press: 8, 6, 5, 4, 3
pull-ups: 30, 23, 20, 20, 20
back squat: 17, 19, 15, 15, 15

total: 220

Bp: 1-2-3-2-2
PU: 11-11-11-11-12
Squat: 5-5-5-8-10
Total: 109 reps

MUST improve Bench... seriously

as r'xd

BP: 10, 10, 6, 5, 6 = 37

PU: 15, 11, 10, 8, 7 = 51

SQ: 15, 13, 8, 10, 6 = 52

M/24/145/5'11''

18-20-16
10-13-10
8-12-10
6-11-10
7-10-10

didn't keep track of reps, i did terrible though. just wanted to post so this would be on record next time around. time to go cry.

Used 165 as BW (really 164)

As rx'd

BP: 11(DB)-12-10-11-11
PU: 21-15-16-9-17
BS: 16-14-10-9-12

Pullups:20,15,13,17,16
135 lb bench press(I weigh 175) 10,10,8,10,8
Squat: skipped do to injury

Weight 185
Total
Bench 8 6 4 3 3 24
Pullup 12 8 8 7 6 41
Squat 6 6 6 4 4 26
91

M/25/6'4/198

Went with 205 lbs. and need lot of work on squats

Bench: 14-12-12-8-7 = 53
Pullup: 26-16-18-15-13 = 88
Squat: 11-9-8-7-7 = 42

Total = 188

Tschanzy 47 YOM, 5"9', 162.5 LBS

5 sets max reps Body weight bench, squats, pull ups.
10/8/5/5/4=32 reps 5280 LBS 6.4 rep ave.
12/12/9/9/6=48 reps 7920 LBS 9.6 rep ave
30/27/21/20/20=19470 LBS 23.6 rep ave
total weight 27918 LBS 198 total reps. First time for this WO, it smoked me.

m/29/5'9"/155

bench: 14-8-6-5-5
pull ups: 15-12-8-7-8
squat: 14-10-8-7-6

total: 133

didnt do squats

7/16
7/16
7/17
6/15
5/14

32/78 = 110

BP: 12, 12, 12, 10, 9 T: 55
BS: 12, 12, 10, 10, 10 T: 54
PU: 30, 25, 25, 25, 28 T: 133
1-54, 2-49, 3-47, 4-45, 5-47 T: 242

Long breaks moving around weights and adjusting the squat rack/bench station. 50 minutes total.

subbed 20kg weighted push ups on bars (no bench)

Total reps: 224

as rx'd 238

m/31/6/205

Completed 4 sets.

BP: 11,9,7,7
PU: 26, 19, 17, 16
BS: 15, 13, 11, 11

Back Squat seemed the worst. I had nothing in my legs for some reason!

Way behind due to back injury. Done 9/29

Shoulder press (~1/2BW, 65#) 15-12-9-6-3
PU 15 x 5
Back Squat (~3/4BW, 115#) 15-12-9-6-3

10, 7, 6, 5, 8
20, 17, 17, 15, 15
5, 6, 5, 5, 5
I'm having a lot of tendinitis related pain in my left hip which really affected my ability to squat. I know it's an excuse but I'm not sure what to do about it.

As Rx'd. I weigh 215.

BP: 10 / 9 / 8 / 6 / 5
PU: 20 / 15 / 11 / 10 / 10
SQ: 10 / 12 1 10 / 10 / 10

m/40/67"/181#

scaled bp and bs down to 75% body weight (135#)

bp-18-15-14-13-11 (71)
pu-18-11-14-13-13 (69)
bs-16-13-13-10-11 (63)

Five rounds for max reps of: Weight - 180 pounds
Body weight bench press 6-6-6-6-5
Pull-ups 25-20-20-20-20
Body weight back squat 8-7-8-8-8
----------------------------------------------------------
Compare to 080910

Body weight bench press 6-6-6-6-6
Pull-ups 25-25-23-21-21
Body weight back squat 10-10-10-10-10

Only had time for 3 rounds. The addition of squats put this one over the top.
BW 190
bp 14, 8 (goofed and did 200 instead), 9
pu 31, 25, 20
bs 30, 20, 20

Five rounds for max reps of:
Dips
Pull-ups
Front squat, 60 kgs.

Rest 1 min between rounds

Dips: 13/11/8/8/8
Pull-ups: 11/7/8/5/6
Front squat: 5/6/6/7/6

BW: 194

Didn't have time for squats.

Minimal rest:

Bench Press, 135#: 6,6,6,6,5

Pullups: 12,13,12,12,11

Puppies scaling:

rds- bench(95), squat, pullups(negatives)
1- 8, 10(135), 9
2- 7, 12(95), 7
3- 7, 10(95), 6
4- 6, 9(95), 5
5- 4, 10(95), 4

Five rounds for max reps of:
HSPU- head to floor
Pull-ups
Body weight back squat #124
6-6-4-4-4
33-23-17-17-15
13-8-6-8-5

Body weight = 175#

Pullups (strict)
17-12-10-9-8

Bench
15-11-9-8-6

Squat
19-22-17-15-14

Pack:
.75 bodyweight = 70kg

Realised at the end that I only had 60kg on the bar. D'oh!

BP: 15-10-10-7-7-7
PU: 15-10-10-10-10
SQ: 15-10-10-7-10

As recommended. Did the pull ups at strict dead hangs, no kipping. Squats were by far the worst.

Bench: 8-6-5-4-4
Pull Up: 14-11-10-9-8
Squat: 17-15-14-13-13

sub dips
dips = 15,15,11,11,11
pullups = 25,20,15,15,15
squats = 8,8,7,7,6

Five rounds for max reps of:
Body weight bench press (150#) 8-4-11
Pull-ups 13-5
Body weight back squat (150#) 6-1

Hurt Shoulder on RD#3 Bench

Scaled Down
Five rounds for max reps of:
Body weight bench press (90#) 27-21-17-22
Pull-Up Progressions (90# Back Rows)29-18-17
Body weight back squat (90#) 21-11-8

Lost Spotter

7x7 a 20
push ups (split last 2 rounds)
clean
push press
squat

13:21

3-4 min rest in between rounds
Bench (185lbs): 20, 15, 10, 10, 8
Pull-ups: 22, 15, 13, 12, 10
Squat (185lbs): 10, 10, 10, 10, 10

m/35/5'9/169

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener.
32 Burpees.
170lbs:
BP: 15,11,10,8,8=52
PU: 20,18,18,18,16=90
BS: 15,14,14,14,15=72
Ttl: 214
9-10-08:
BP: 15,11,10,8,8=52
PU: 17,12,11,11,11=62
BS: 15,12,12,12,12=63
Ttl=177
Little better job pushing on squat. Breaks a little too long between rounds. Approx 6 min.

M/43/5'8"/165

I had to majorly change the workout since I had no chance to get to the gym. I did the following suprisingly challenging workout:

Maximum reps, 5 rounds-

Pull-ups-- 75 total.
Ring Pushups with feet on a tire-- 72
Lunges with 125# using barbell-- 71

M/20/5'10/140

scaled to brandx 'pack' = .75*bodyweight = #105

BP-15/12/10/6/5
PUs-26/21/18/15/14
BS-21/14/14/11/10

I resyed 3 mins between each movement and 4-5 mins between each round

M/29/166#/72"

Scaled to 3/4 bw (57kg/125#)

BP 10, 08, 08, 09, 07
PU 07, 06, 05, 06, 06
BS 20, 18, 20, 23, 22

as rx'd @ 195lbs...

217 Total
BP-41 (10,9,9,8,5)
PU-71 (15,14,14,14,14)
Sqt-105 (20,22,22,20,21)

Way more exhausting then I was expecting!

22/m/5'9"/180

as rx'd @ 185

BP 9,8,8,7,7
PU 27,20,20,18,15
BS 25,25,20,20,20

total: BP= 39, PU=100, BS = 110..... T: 249

24/m/6'3"/163

Max Reps:
165 lb. bench press / pullups / 165 lb. squat

4 / 9(palms away) / 5
3 / 8(palms together) / 5
3 / 8(palms toward) / 5
3 / 8(palms away) / 5
3 / 8(palms together) / 5

CFWU followed by WOD as Rx'd
Body wt BP
Pullups
Body wt squats

1. 10 15 14
2. 7 7 8
3. 7 7 8
4. 7 8 8
5. 6 9 8

Totals 37 46 46

Forgot to mention that I did not rest in between rounds. This made it quite a bit more challenging IMO. Sept 30 workout.

23.m.135.65"

as rx'd
Bench@140#:20, 15, 15, 14, 10 Total:74(PR)
Pull Ups:32, 25, 25, 20, 22 Total:124(PR)
Back Squat:10, 15, 12, 26, 20 Total:83(PR)

Total:281(PR)

34 Burpees
w/u
BP (195#) 5 5 5 5 5
Pull Up 15 15 9 10 10
BS (195#) 10 10 10 10 10
No spotter for BP so did not push for extra reps
M/48/193#/72"
Completed 091001

M/ 5'2"/ 150 lbs. / 26yo

145lbs for bench and squat.
BP: 21, 10,10,7,9 Total: 57
PU: 26,14,16,13,14 Total: 83
Squat: 18,17,12,9,11

Legs are dyin from DL yesterday.

M/31/5'9"/152

As rx'd (used 155lbs for BP and SQ). Kipping pullups, since it doesn't specify otherwise.

BP: 6, 5, 4, 4, 3. Total: 22
PU: 40, 30, 30, 17, 19. Total: 136
SQ: 20, 20, 18, 18, 20. Total: 96

Total: 254

43 yom 203 lbs.

Really not feeling it today.

3 rounds

BP 155: 5x6x6
pu kip: 5x5x5
BS 200: 8x8x8

34 yom 199 lbs

Only did three rounds do to time restraint.
Used 200 lbs

Bench: 16-15-12
Dead hang pullups: 12-10-9
Squat: 12-10-10

Man my legs are weak..

23/M/70"/180

Kipping PU and 185lb Bench
No Squats because I ran the Army 10 Mile Shadow Run yesterday.

Pull-Ups.....30/18/18/15/12.............Total: 93
BW Bench...17/20/18/14/11.............Total: 80

15-13-12-8-8
25-21-21-10-17
15-13-13-13-9
@ home, wrecked my legs

185 bench - 7-6-6-6-7
Pull ups - 28-25-20-20-25
185 Squat - 12-15-15-14-16

WOD as rx'd

~185lbs bodyweight

14 BPs 3-3-3-3-2
66 Pullups 15-17-12-11-11
50 Squats 12-10-11-8-9

clearly need to work on the bench...

bodyweight bench (205): 5,4,3,3,3 = 18 (11 last time)
pull-ups: 15,12,10,11,10 = 58 (57 last time)
bodyweight back squat (205): 7,5,5,5,5 = 27 (same as last time)

41m/206#/75.5"

pack scaled up a bit

165# BP 16-10-8-7-7
Pullups 12-8-8-7-7.5
165# BS 7 (round 1)
155# BS 9-8-7-6 (rounds 2-5)

about 3-4 min rest between rounds, and the globo setup didn't exactly allow for blowing throught the transitions

29/m/185

mental weakness only allowed 3 sets

BP: 17, 15, 13 = 45
PU: 30, 28, 26 = 84
BS: 17, 15, 13 = 45

total: 174

14-15-17
11-12-14
11-11-13
9-10-12
8-9-11
205# as rx'd

0000000000000000000000000
31/m/165/65"
BENCH: 15,11,10,8,8
PU: 17, 15,12, 12, 10
BS: 20,18,16,16,16

bench continues to suck ass

Bench: 14,14,12,12,12

PU: 15,14,14,14,15

Squat: 9,10,10,8,12

D
@ 29's
BW = 185
scaled to 167# for BP & BS

BP PU BS TTL
1 16 23 21 60
2 12 21 17 50
3 12 17 18 47
4 12 21 20 53
5 10 19 22 51

TTL 62 101 98 261

Weighted push ups w/ 64 pounds added

push ups: 12 12 10 9 9
pull ups: 25 20 21 20 20
b squat: 7 5 5 4 4

Weighted push ups w/ 64 pounds added

push ups: 12 12 10 9 9
pull ups: 25 20 21 20 20
b squat: 7 5 5 4 4

10/25/22
10/26/20
9/20/15
7/20/16
7/20/20
Body weight 185lb, Rx'd

161
3 rounds complete

42/185
Bw on bench and and squat

Bench-16,12,9,8,8
pullups(dead hang)13,10,8,8,7
Squats-16,12,10,10,10

42/185
bench and squat at bw

bench-16,12,9,8,8
pullups dead hang-13,10,8,8,7
squats-16,12,10,10,10

BENCH = 72
PU = 116
BS = 28

TOTAL = 216

M/39/182/5'10"

Legs are completely wasted from my own WOD the other day: 3 rounds for time of 225lb back squat 20 reps and 30 GHD situps.

So today I felt good, I did the BP with 185lb and the Pullups with an added 25 lb

BP-10,8,6,5,5
PU-15,12,9,7,7

1 hour interval spin class

16,15,12
13,12,12
20,19,18

M/28/185

bw 150

bp 7 5 7 6
sq 10 11 12 10
pu 8 7 9 6 (strict)