ouch

wtf??!? I'm so glad I have a rope! sweet.

wo!

FML!!! BRING IT!!

Should say Thursday.

oh my

so I guess towel pullups for rope climb?

somebody should do a noop post...there is going to be a million questions. Im off to bed, looking forward to this monster.

Well eff my you know what....this is gonna hurt...alot....

Need to find a sub for rope

6am at the gym comes early

WOW!!!! thanks coach!!!!

RATB's are welcoming the "suck"

lets all just RAT it UP!!!

really is it bad when im excited and now cant sleep cuz im ready for this workout?

Random chipper. I like it

how exactly do you do a hang squat clean?

yeah mikko's thrusters are CRAZY fast

Wow! This one looks really random, but I guess that's the point....it's great to be back in the states

What, no burpees? These are my favorite days at globo gym to get the dumbest looks from people.

Does anyone have any good ideas to sub for rope, the gym I'm at is pretty limited

random suffer fest...bring it!!!

Before all the questions:

Go to the main page, look to the left for the exercises and demos tab, click and look for demos for all the various movements (i.e. hang squat cleans). Also, it may be worth your time to click on the "FAQ" tab. There is a lot of info here as well. Please check these out first and then if your questions remain unanswered ask on the board.

That was sick that was a 2:16 FRAN without butterfly , nice

Is there any substitute for this workout? I'm up at college and they don't have much of this stuff to work with? A huge bummer though; it looks amazing. I'm doing it when I get back home for sure.

Mikko = Cyborg

newbie ?, any info on hang squat cleans w dumbbells? saw the video with the barbell..is it basically the same? thanks.

to #24:
read what #19 'dan m' said:

Before all the questions:

Go to the main page, look to the left for the exercises and demos tab, click and look for demos for all the various movements (i.e. hang squat cleans). Also, it may be worth your time to click on the "FAQ" tab. There is a lot of info here as well. Please check these out first and then if your questions remain unanswered ask on the board.

Ah! Murder!

hang squat clean db is no different than hang power clean db - except you catch the lift in the squatting postion, could be termed db front squat.

Sub for rope climbs - towel pullups (see FAQ and exercises and demos), or throw a rope over a pu bar and do pullups; you can get 3 feet of the thickest available rope at the hardware store on the way to gym/home tomorrow for that option. Or you could build a 14' rope tower in your back yard like I did! You can even hang a short (relatively) rope from the rafters of the GG and do some of the scaled rope climbs from the floor as shown by Annie in exercises and demos.

I've seen this one posted twice since I started CF in Jan 07, folks call it the "Dirty Dozen." This demo features Speal who smokes this thing, Kerri Kepler, Jolie and one really large man - http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv

The vid will help the noobs a lot. Enjoy! Paul

nice video - shame about the guy in blue doing bad thrusters in the background

to #25

Before you go after the newbies for a simple question maybe you should check to see if you know what your talking about. His or her question can not be answered in the videos or FAQ's. There are no examples or explanations of how to do Hang Squat Cleans with dumbbells. I myself have the same question and have searched the entire site. Also another one that will come up with Wall Ball Shots, have not seen that description before, assuming same as a reg. wall ball. Cut the newbies some slack, they are just trying to follow the program and sometimes the answers aren't as easy as searching the site. Just my 2 cents, but still would like to know exactly how to hang cleans with dumbbells.

love the videos!!!
idea: speal doing angie in 7 minutes!

and...how about how Mikko shrugs and walks away hardly breathing at the end of a 2.15 Fran

pretty special

Comment #21 - Posted by: Jerry
Jerry - why do a workout designed for maximum power generation and hamstring it by using an artificial, low power, isolation movement? What outcome would result and why would it be better?

Kipping pullups are functional (if you need to pull yourself over something you won't hang limp, you'll jump/swing/kip or whatever to get over it faster), generate more power, better engage more musculature, across more joints, and puts the nervious system to better use - thus the kipping pullup demands and delivers a better physiological adaptation than dead hang pullups.

By working in a few workouts with weighted pullups and L pullups, one develops a significant capacity in DH PU as well.

Best of all worlds is mastery of both movements, but Fran w kipping pullups beats Fran w DHPU for power output, aka intensity, and is superior for the results CFers seek.

Just got my laptop back from getting repaired due to viruses... don't ask. Lol... Question, I can't pla videos from CF for some reason. Something about 'CODEC'? Anyhel[p would be appreciated! I've searched the net on where/how to down load it w/no fix yet.

I'm with you Nick, probably one of the most amazing parts about that video was it looked like he could have kept going at that pace! Seemed hardly gassed at all!

Can't wait to see the complete games coverage mostly just to watch this guy in action, absolutely incredible work capacity.

coach andy is a machine (no wonder spencer is such a great athlete)! he is also an awesome coach and a great host when we invade his box for level 1 certs!

wtf kinda workout is this, its just a bunch of random stuff in a big list

this one's going to require some...logistics...

Lets get it on!

OMG this ones gonna hurt! On an off note ,after 5 1/2 months of patiently waiting the ARMY is gonna let me reenlist. Been waiting on a waiver for so long but now thanks in LARGE part to Crossfit i know I'll pass through basic with ease. Kiddies sleep well J-Bird is goin back in for your protection, Just one more good soldier willing to do his part for your Freedom!

A masterpiece Coach a masterpiece...GO FRAT!!!

Big hugs and bad english for all

Don't normally post in the comments section so very surprised to just happen to read a few of the comments by chance and see postings like "just some random chipper" or "a bunch of random stuff in a big list". This WOD is pretty notorious and is more commonly referred to as the "Dirty Dozen". Just as bad or worse than the "Filthy Fifty" depending on your strengths or weakness. Noobies enjoy! Allison NYC, you should know better, been around awhile....acting like a rookie!!

100 95lbs overhead squats...holy hell..... BEAST

Nice Mikko, nothing like busting out a 2:16 Fran and then walking away like it's all in a day's work. My Fran is a minute slower and I'm on the floor for the next 2 minutes...

Hope all the new folks enjoy the 'Dirty Dozen.'

One more thing...great to see you back on the Kool-Aid Pony, Keep it up!

Chris #29, really? A movement with dumbells needs a whole separate video from the exact same movement with a bar?

There's the CF Forum with its "workout of the day" page. And its "Exercises" page. And the FAQ. And the Exercises & Demos section. The brand X forum.

These comments are great for posting results and random shout-outs to friends. But as a place for asking questions and getting accurate and searchable answers, they're just not the best place to direct anyone, new or not.

so... is there anyplace to get these videos that doesn't take an hour an a half? I'm on a university T1 and I know for sure these FAQ/Demo videos are crawling through the pipes.. and considering the range of exercises here, I'll be waiting all night to get through each one.

scared or stoked? Im stoked, they should create a name for this one; how about pukies closet workout???

omg...i'm gonna hurt...lol

holy crap thats insane itl be interesting

oh my jebus! my everything is going to hurt from the hair down! can't wait!

both videos were amazing! - thanks guys

what a kick ass looking chipper. an 05 deep cut. gotta give this one a try.

To correct an error, it's Andy Hendel from CrossFit Charlotte.

It's great to see CFC up on the main site. I can't wait to finish grad school and make it back. Keep it up down there.

Now for the WOD, ouch is my prediction.

2 great movies...2 awesome athletes. Mikko and Andy you guys are ridiculous. When Mikko learns faster pull-ups, lookout! That 95# bar looked as heavy as a dowel to him!!!!!! wow

Ooooh boy. Twisted 12.

Gonna have to head to The Ranch to do this one.

Apolloswabbie, hardly anyone in Crossfit could do Fran with strict pullups so your argument regarding power output is irrelevant. It's like arguing it's better to be able to deadlift 100 lbs 51 times in a minute than to deadlift 5000 lbs once in a minute. If you can deadlift 5000 lbs once, you'll be a freak of nature. An average person can lift 100 lbs 51 times in a minute but they're putting out more power in that minute. silly argument.

Bring it. This is going to be epic.

Bring it. This is going to be epic.

wow... that is in depth. sadly none of the 3 different gyms i have access to can provide all of these. and i only have a 1.5 pood kb of my own. time to do.. or catch up with angie!

cool photo

20:00 flat. Had to use a 12 lbs medicine ball instead of a 20 lbs because they were all in use, and forgot to do the squat in the hang squat cleans.

-Cy

M/25/185

O my.....
This one is going to be brutaly fun!!!

Tomorrow the post wod time will be a FRATallity moment.

BIG HUGS-BAD ENGLISH from the middle of the world for Coach, the FRAT and every crossfiter in the world.

Finishing the web page for CrossFit Guayaquil!!!!!
We're almost there... Can't wait to see CrossFitGuayaquil at the affiliates list!!!

Looks like a longer more extensive faster warmup=P

#55
There are plenty of people that could do Fran with strict pullups. It would just take longer to complete the workout which in turn would decrease your intensity. Power Output = Intensity which is the whole point of the workout.
The average person could not "lift" (deadlift?) 100 lbs 51 times in 60 seconds. The average person is overweight and out of shape.

Great video by Sevan and Carey of Mikko doing Fran. I was at the Northern Ireland CF Level 1 Cert and got to see Mikko do that workout first hand not really I was too busy getting my butt handed to me by Fran. Mikko blow me away!!! They had another WOD the next day 7 SDHP's 7 Push-ups and 7 Box Jump AMRAP in 10 minutes Mikko said he lost count, LOL. At the 5 minute mark he had 15 rounds done and we're figuring he did about 28 rounds in 10 minutes. Mikko is one humble guy. What a great weekend in Ireland!!!

RATB- I too was excited bout this WOD. Pushed poor Goat off the phone so I could get to sleep for this, and now I'm wide awake in the middle of the night. Wow lotsa snippety people out tonight.

How 'bout the noobs don't make things harder than they already are- a dumbbell Hang Power Clean is same as barbell Hang Power Clean. And what are WB shots? LOL Dude c'mon. Sure aint sitting on a D-Ball tossin back Jagerbombs.

And how bout the old timers chill too? Just because you figured out the wisdom of BrandX scaling (newbs- hint hint) or reading the list of official subs (wink, wink) or the FAQs link (nudge, nudge) or looked up a movement on youtube (ahem) doesn't mean everyone else is as smart as you ;)

Some people look at a WOD and think, dang I can't do this, I don't have: kettlebell/ rope/ workout partner/ place to do this and walk away. Others look at a WOD and think OK, I can't do this- what can I use instead? Sure, its not as RX'ed, but... who cares? Yesterday Alex used a cinder block for kettlebell swings. Brilliant. Stephen did Cindy in a PARKING LOT using the bucket from a bucket truck for pullups. Awesome. So you don't have a rope hanging from the rafters. Tie a rope to something heavy and DRAG IT. Or do towel pull ups. How many? ...sigh... as many as you can till you fall off, figure that was 1/2, do it again and that was 1 rope ascent. WRITE IT DOWN for next time :)

J-Bird- my post got held yesterday. thanks for your email. And thank you for serving our country. Even though you're army ;) (Go NAVY)

S'more- you KILLED Helen. Wow. GO CrossFit Guayquil- "me asusta pero me gusta"

I hope you ate your wheaties.

I know some people don't like when we ask questions on here, but I can't find it anywhere else. I don't have access to a rope, and I know we can do either rope or towel pull-ups, but any ideas on how many of these pull ups should be done to equate to one rope ascent? Thanks guys!

How high is the rope climb supposed to be?

I was also there to see Mikko do that Fran, the amazing thing about it was he just walked away at the end as if,okay ,next wod please,whereas the rest of us collapsed to the ground for the next few mins,his 5 x 1k on the c2 was crazy aswell, 4th round in he did a 2.50 ! nae bother !

Did this training with an friend of mine.
Time friend: 16.14min,
mine: 12.20min

Love this WOD!!

#67 forrest, i sub is 15 towel pull-ups for each rope climb.

#69 Josh, the rope is assumed to be 15ft long

both of those answers are found in the FAQ http://www.crossfit.com/cf-info/faq.html#Substitutions0 use your resources

and also, Mikko's Fran was insane! SicFit as Jeremy Thiel would say! That was amazing that he didn't even looked gassed at the end. As Pat Barber mentioned that he would get faster with the butterfly pull-ups, he would also get faster if he could do the pull-ups in a good rhythm. His body was swinging all over the place.

Also, I thought I remember seeing Andy doing something like this before for 75 reps and I found the video here: http://media.crossfit.com/cf-video/CrossFit_Max95lbOHS.mov I bet had some serious doms after that one, in the legs and shoulders!

Great WOD, no rope so did towel pull's. Made me sick to my stomack,,Good times.

20M14S

I brought my soldier buddy on board with CF and he drank the Kool-Aid yest. with his first CF workout and quite a respectable Helen time.

He's hooked. Welcome to CF Addicts Anonymous.

Everyone in unison now: "Hi, Jeremy"

Helen yest (me) as rxed: 17:06

Heck yeah Andy...it was awesome having a front row seat for the fireworks. CrossFit Charlotte has it going on. Great coaches, great box and tons of great people.

Good luck with the back surgery!

16:58 with sub, 40 Jumping Jacks instead of Double Unders, and 20 Push Ups instead of Rope climb. Should have done more push ups instead.

embarrassing time

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Tuck jumps
25 Dips
20 Knees to elbows
30 Dumbbell swings 70lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Thrusters 40lbs
(3 Rope climb ascents - SKIPPED)

28:00 flat

M/42/5'11"/180

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 18.5 inch box
20 Double-unders (with singles in between)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 70# DB
30 Sit-ups--GHD
20 Hang squat cleans, 40# dumbells
25 Back extensions
30 Wall ball shots, ~14# pound ball
45 Towel pulls with heels on stool

28:12

m/40/205

17:30

subbed 15 muscle-ups for rope climbs

18:51

As rx'd: 17:42

2 pood KB swings suck the life right out of me...

48:37

having to dance around the Silver Sneakers at the Y here really sucks...plus all of them ask me what am i doing....gotta find a XF gym near my house instead...also I'm the newbie from #75

16:44
subbed with tuck jumps 45 lb bar thrusters towel pull-ups & 70 lb DB swings

Subbed:

towel pu's for rope
75 dips for ring dips

Forgot stopwatch, approx 29:00

28/6'8"/222

23:35 sub 45 towel pu

m/35/153

Chipper wod as rx'd 15:03....
Felt like I took too many breaks...

Assisted pullups/dips
No rope climb
Only 15lb wall ball (thats all they got)
2 mintues wandering the gym trying to find the back extension setup (it's the last piece of equipment upstairs in a freakin corner)
55lb dumbell instead of 2pood KB

21:45

Nearly met pukie while doing the hang cleans....just hit me out of the blue...

After the KTE's and

subs:

20 Tuck Jumps for Double Unders
50 Dips for Ring Dips
50# KB Swings
25# Hang Squat Clean
50 Push Up for Rope Ascent (I know, weak)

23:58

This one needs a name...really.

25/m/5'11"/208ish

20:01 used a 35# KB in each hand for the hang cleans otherwise as rx'd.

20 tuck jumps
20 dips
15# dumbell for kb swing
45# bar for cleans
20# bar thrusters for wall ball
no rope climb or sub

27:45

20.21 mins

22:30 Rx with 45# BB thruster for wall ball and towel pulls for rope climb.

This one is logistically more difficult to undertake in the globo gym than filthy fifty and required a lot of running back and forth between stations.

should be called the 'suckfest'.

M/28/5'10"/175

18:03
Subbed 70# hang cleans since i have no 35# dumbbells, and used 35# bar weighted good mornings in place of back extensions bc no ghd. Otherwise rx'd

I have been told that standard sub for rope climb is 15 towel pullups per ascent. I have also seen people stand holding the rope...keeping their body in a plank positioin, lower themselves until they are laying on the floor and then pull themselves back up...three times per rx ascent.

m/29/5'11/168

rx 14:20

Looks like someone at HQ is pissed off. . ..LOL!!

Pete T - I CF at the Weinberg YMCA on 33rd St. (past location of Memorial Stadium). How do you like working out at the MAC in Canton? Do they have bumper plate for olympic lifts?
I have taken about a month off and am preparing to crank it up again this coming Monday. I also do CFE workouts. Let's keep in touch here or e-mail me at kford@gfnet.com.
Get certed and open up a local CF gym and I just may join you!
Peace Brother,
Nubiaska

can't decide which video is more impressive. i guess since andy is older than me (i think), his is better. great effort guys.

Would someone explain to me how a DH pullup is a low power, artificial, isolation movement? I'm 210 lbs and nothing about moving 210 lbs is low power. I'm not attacking the CF attachment to kipping, its just not for me. But I would like to see a more cogent argument for claims made above.

22:55 with a 65 lb. DB for KB swings

13:05

subs:

55 lb dumbbell swings for kettlebell swings
20 lb thrusters for wall ball
10 pullups for each rope climb

WOW!!! I have never written to say WOW before, but 100 reps is an amazing accomplishment... mental, physical, WOW! Great job.. and looks like a great environment...supportive but not too in your face. Congrats on a great workout... very impressive

subbed towel pullups for rope climbs(45 total)
all else as rxd

18.30

kipping pullups allows you to do more pull ups in less time. Thus more power output.

Power = work
-----
time

So, if you do 40 pulls ups kipping
-------
1 min

your power output is greater then doing 40 pull ups in 2 min doing dead hangs.

first time with dirty dozen...

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck Jumps
50 dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 thrusters 45#
45 side pullups

30:36

24:11
kettlebell swings 53lb x10, 35lb x20,
20lb dbs for hang squat cleans,
45 towel pullups for rope climb,
16lb med ball

The Mac m/37/5'11"/218

yeah nicknamed the "dirty dozen"

WOW i feel great...not

24:10
20 double unders subbed 40 single unders
no rings so 25 ringdips subbed 50 tricep ext's
no KB so 30 KB swings with 45# dumbell
2 full rope ascents 1 failed

AWESOME workout....very invigorating...

As posted except
dips instead of ring dips
32Kg DB for KB
15Kg Hang Squat Cleans
5Kg Wall Ball
One arm pulldowns for rope climb
32:08
Lots of faffing between sets checking numbers of reps. Would be easier if it was the same number throughout.

25:27 subbed 500m row for rope climbs.

As RX'd, with exception of towel pullups for ropes:

22:25

M/35/6'2/190

spence, it has to do with the work and power formulas. Most people can do kipping pull-ups faster than dead hang ones. The power formula is weight lifted multiplied by distance the weight was moved divided by the time it took to complete the task. Therefore, if it takes you 60 seconds to do 20 dead hand pull-ups and 30 seconds to do 20 kipping pull-ups then by formula you have effectivly doubled your power output. The distance covered is the same (the length of your arms) and the weight moved is the same (your bodyweight) but you have halfed your time. That is how kipping pull-ups generate more power and in crossfit power is the name of the game.

Skipped the rope climbs. Wanted to sub 30 pullups, but some guy barged in and did tri pulldowns at the station.

Subbed 70 lb db for swings, 45 lb barbell for wallball, 45 lb good mornings for back extensions, 50 dips for ring dips. For some reason, the dips were the hardest. Don't know why.

20:38.

As rxed m/25/200 first time doing this workout. 27.44. Time to puke. Hang cleans got me.

Love this kind of stuff! My favorite crossfit workout.
SUBS: jumping ring dips, equipment limitations - 35# kettlebell, 15# DB for cleans, 10# wall ball, towel pulls did 15 total -could not hold on anymore!
15:43

M/35/185
18:02
GHD sit-ups
20lb DB thrusters
15 towel pull-ups

subbed 75 regular "bench dips"... shoulder won't withstand rings.

Subbed 30 burpees for 3 rope accents~no rope at affiliate yet and quite honestly, we didn't feel like doing towel pull ups.

Used 1.5 KB
Used 20# ball

TIME: 16:17

23:20

Modifications:
Double Unders - 14 then switched to regular singles - too frustrating, need better rhythm on doing more than 2 or 3 at a time
Ring Dips - bar dips 1 for 1, I have a ways to go on dips, but I'm at least not using the assist anymore!
Knees to Elbows - as high as I could go (just above my waist pretty much), first time doing these
Kettlebell Swings - 30lb dumbell, kettlebell would be easier to hold onto at heavier weight - no doubt
Hang Squat Cleans - 45lb Bar
Wall Balls - 12 lb ball
Rope Climbs - None and no substitute

Result = GASED

DIRTY DOZEN! Haven't seen this in...years? Can't wait!! 2pood? :(

28:26

broken sets, not fully pushed

m.23.175

no 2 pood kettlebell, had to sub 1.5. Also used two 1 pood kettlebells for the hang cleans.

18:34

m/41/5'6"/147

25 walking lunge steps
20 pull-ups
50 box jumps 20" box
20 double-unders
75 regular dips
20 knee to elbows
30 kettle bell swings 70# db
30 sit ups (unanchored)
20 hang squat cleans 30# db
25 back extensions
30 wall ball w/ 20# db
45 towel pull ups

32:00 used wall clock so not sure of exact time

omg...i love you crossfit! this one is going to be awesome!
thanks coach and HQ!

M/40/145

WOD Time: 19:42

Set Up Time: 10:01
Break Down Time: 9:42

I do believe it took longer to get everything ready and put back than it took to do the actual WOD. I could have made my clean-up time much shorter if I hadn't been exhausted. Next time.

Subs:
50 jumps over 2' diam. Stability Ball - Box jumps
45 Rope Pull-ups for 3x rope climb

good news is that my shoulders are healed. bad news is that my right hip is in trouble. managed to get through this one though. I had to wait around for a while at different points so that people could clear out before I could start the next exercise.

25 lunges
20 pullups
50 box jumps
20 tuck jumps
75 dips
20 knees to elbows
30 kettlebell swings 70lb DB
30 situps
20 hang clean squats 35lb DB's
25 back extensions
30 wallball 20lb ball
45 rope pulldowns with alternate grip(this was the closest I get modify with what equipment was available)

28:00

Looks fun, gonna do this tomorrow in Oklahoma... Any crossfitters at Enid AFB gonna do this tomorrow?

15:02

- 40# cynder blocks for kettlebells
- 65# good mornings for back extensions
- 40# Barbell thrusters for wall balls
- 15 Towel pull ups for rope climbs

Awsome Workout!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
17 Ring dips - 8 Dips
20 Knees to elbows
20 Kettlebell swings, 70 lb dumbbell
30 Sit-ups
20 Hang squat cleans, 30 pound dumbells
25 Back extensions
30 Thrusters, 45 lb barbell
30 Jumping Towel Pull-ups

~25:00 My stop watch is down in my truck

20:55 with some subs and a bail:

25 walking lunge
20 pu
50 box jumps (onto bench, have to get a box)
20 tuck jumps
25 standard dips
20 knees to elbows
30 55# db swings
30 su
20 35# db's hang clean
20 good mornings
30 45# thrusters
15 towel pull ups (just killed me)

Thought that even with scaling, this chipper might be a little much for me yet. So I did a mini strength WOD followed by some yoga- been feeling very bound up in the shoulder girdle lately.

WU @ 45x5/115x3/135x3
Work sets 165x3/185x3/185x3

Felt good. Easy too. Nice set up, flat back. Pretty cool that in early Aug, 185x5x5 nearly killed me and here I pulled it in no sweat for 2 sets of 3.

LOL just looked in my notebook, back in January my 1RM DL was 145. What a struggle that one was-I looked like a deranged turtle with my round back and I was so pumped about it. 9 months later I am at 250 :)

Feels SO good to be back.

m/23/6'/170

25 walking lunges
20 PUs
50 20" box jumps
50 jump rope singles
50 dips
20 knees to elbows
30 55# db swings
30 sit ups
20 30# db hang squat cleans
50 bodyweight goood mornings
30 60# thrusters
45 towel PUs

28:40

19:04 Rx

My Dear god

I watched the film "Bolt" last night with the kids, there is an out-take at the end of the film where the Gerbil yells "Let it begin, let it begin" in a psyched state. I saw this routing and instantly thought this.....it's gonna hurt :-)

If you can do a 100 overhead squats I think it's time to lose the ball and squat a little deeper.

Oh no, it's the Dirty Dozen...

Seems like this WOD came up a lot when I first started Crossfit.

#28 chris:

Hey I am a newbie too! I have been doing crossfit for just over 2 months now, So I'm not some big buff big headed guru. I wasn't trying to hassle the newbies, I was just letting them know how much is out there!
Before crossfit i had no experience with any kind of exercises like this. I was a swimmer. I found all the answers to all those questions either on the FAQ page, The excersice and demos page, or by searching the forums.
The Forums are packed full of awesome info!
There is a plethora of knowledge here!

Check the vid out of today's WOD ( "chipper", or the "dirty Dozen") (already been posted):
http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv

ROM's & set up

WOD
:18::41 (subbed 45 towel Pull-ups for Rope Climb)

Went slow on Box Jumps, still killed my foot, & Ring Dips pissed my shouulder off. Besides that, this WOD sucked just as much as every other time. Lol...

Get some, Go again!

CG E-City CrossFit:
Herring-17:55
Leary-21:54
Keep It Up!

m/36/211/5'11

(subs)

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (3x singles)
25 Ring dips (2x bar dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (60# db swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (20# db good mornings)
30 Wall ball shots, 20 pound ball (45# thrusters)
3 Rope climb ascents (45 rope pull downs @ 150#)

33:39

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Chair dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
15 pullups

18:45

m/34/143/5'5"

For rope climbs: I know the sub is 15 towel pull-ups, but is that 15 towel pull-ups per ascent (i.e., 45 in this case)?

33/m/165

25 walking lunges
20 pull ups
50 box jumps 20 inch
subbed 20 tuck jumps for du
subbed 75 bar dips for ring dips
20 knees to elbows
30 70lbs db swings
30 sit-ups
25 back extensions
30 45lbs thrusters subbed for wall bal shots, dont have 20lb med ball
45 towel pull-ups for 3 rope climbs

30:03

Comment #40 - Posted by: tejanostylin:
I'm a newbie and from what i understand This WOD is also Refered to as "Chipper."

they should call this wod Karma because all the things you do come back to haunt you

M/39/180lbs.
Time: 21:50
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
80 Jump Rope (must learn double under)
25 Ring dips
20 Knees to elbows
30 Dumbbell swings 45lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 45lbs good mornings
30 Wall Balls 30lbs
30 Pull Ups, (no rope)

no rope or ring dips/alt. w/ towel PU/reg. dips/no wall ball

16:09

26/m/230/5'8"

1/2 "Angie" x 2. Details there.

I am very ashamed of my time today, I should of did better. However, it was 25:06 as RX'd

22:18 Lowered weight after 10 kettle swings.

Ah coach you are good at bringing the pain.

At a slow 34:03 I had to sub reagular dip for ring dips, 70lbs DB for 2 pood kettlebell, an 8lb ball for the 20lb ball, and wasn't able to do double unders. This WOD has time consuming due to not having everything close by.

But at least I finished and walked away dizzy and hold my stomach in.

I wonder how he landed afterwards?

M/22/6'2/160

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders - Had to do one double under every three jumps, still cant do one after another yet.
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood - used 70# DB
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball - did 45# thrusters no 20# ball
3 Rope climb ascents - Forgot my tall so did 45 bicep style pullups close grip hands perpendicular to body, on the assisted pull ups machine without the assist...grrrrr

26:33

I think instead of rope climbs (since I don't have a rope), I'll do 15 burpees and 15 handstand pushups....not because it closely resembles the rope climbs, but because it will be awesome. Any other takers?

Sub'd regular dips and no rope at gym.

Otherwise, as rx'd (with Jen): 32:30

Been focusing on Krav Maga (along w/ the Combat Fitness program they offer) and power (bench/squats and cleans/dead lifts once each per week). Feeling good. 185lbs at this point and hoping to keep it between 185 and 190.

As RX'd save the rope climb, subbed 3x15 towel pullups.

14:12

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 K2E
30 KB swings, 2 pood
30 GHD sit-ups
20 HSC's, 35 pound db's
25 Back extensions
30 Wall ball, 20 pound ball
3 L-sit rope climbs 10' rope

19:47

m/45/165/6'1"

25 Walking lunge steps
20 Pull-ups
50 Box jumps, subbed with tuck jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, used 1 pood
30 Sit-ups
20 Hang squat cleans, only had 25 pound dumbells
25 Back extensions, did 25 supermans
30 Wall ball shots, 20 pound kettlebell
3 Rope climb ascents, did 10 towel grip pullups

15:48

17:53

:39 25 Walking lunge steps
:30 20 Pull-ups
1:47 50 Box jumps, 20 inch box
:37 20 Double-unders
1:24 25 Ring dips
:42 20 Knees to elbows
2:47 30 Kettlebell swings, 2 pood
1:38 30 Sit-ups
2:59 20 Hang squat cleans, 35 pound dumbells
:40 25 Back extensions
2:34 30 Wall ball shots, 20 pound ball
1:33 3 Rope climb ascents (5 ascents up 11' 1" rope 3 from seated position, 2 up and down)

Hardest part was situps after KB swings, I was gassed and ring dips although I'm not sure why.

love the walk-away after the 2.16 fran. mikko is a beast.

as rx'd
26:34
used 1 pood kb instead of dumbbels, was hard, but we dont quit do we?took me about 10 min

A bit of a change to accommodate equipment and non-jumping ability:
25 walking lunges
50 20" step ups
25 pushups
50 L sit pulses
30 1 pood kb swings
30 situps
15 each hand kb cleans, 1 pood
25 straight leg deadlifts with kb
30 sumodeadlift hp

14:11

15:40 half reps

Roden #135. Clearly you have no idea what you are talking about!! Love to see you give it a try!!! Negative comments are always from negative people!!

M/44/6'0"/180
19:22
Didn't do the rope climb. Everything else as Rx'd

As Rx'd, except box jumps were 30 inches.
17:25

21/M/6'/165

[29:57]
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (sub Tuck Jump)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (sub 55#DB)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (sub Thrusters)
3 Rope climb ascents (45reps, legs wrapped around short rope)

Had a mission lastnight so Helen and me went a few rnds this morning. 6:13:71 on her then did todays about 7p.m. and made a 10:57:85 on it.
M/22/170

M/40/6'0"/168lbs

Insane...
~21 minutes almost as rx'd
Subbed weighted 'bowing down' for back ext
nearly met pukie

28:26

subs:
tuck jumps for double-unders
bar dips for ring dips 1:1
55# kettlebell swings
20# db thrusters for wall ball
25 pullups for rope climb (my towel ripped in half trying the towel sub)

31:30 (I did spend about 5 minutes demonstrating some exercises to an older lady)

25 Walking lunge steps
20 Pull-ups (w 90# assist)
50 Box jumps, 20 inch box
20 Double-unders (Subbed 20 20” box jumps)
25 Ring dips (Subbed dips w 90# assist – not on rings)
20 Knees to elbows (subbed on floor)
30 Kettlebell swings, 2 pood (Subbed 75# dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 12# ball – biggest they have)
3 Rope climb ascents (20 pull-ups w 90# assist)

33/m/210/6'5"

24:04

No WOD for me today. Heart's not in it.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips -- SUBBED 75 Bar dips
20 Knees to elbows
30 Kettlebell swings, 2 pood -- SUBBED 70# dumbbell swings
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents -- SUBBED towel pullups, 3 sets of 10 (alternating arms)

As rx'd, except for subs noted above. Time ~ 23:00 (forgot stopwatch).

Thought I could have gone faster on these. First 3 exercises went quick. DUs tripped me up again. Slowed way down on bar dips - got 22 (PR), then a lot of broken sets of 5-10. K2E was easier this time - 15 (PR) right off the bat. From there on out, I was pretty gassed.

M

Did a few subs.

Subbed 25 ring dips with 25 12.5lb weighted dips and 25 push ups.
Subbed 2 pood kettleball for 55 lb dumbell.
Subbed 30 wall ball shots with 50 wall ball shots at 8kg.
Instead of rope climb, I did 10 towel pullups (most I could manage) and 10 deadhang pullups.
On the hangcleans I subbed 35lb dumbells with 30 lb dumbells.

The whole workout took slightly over an hour (was timing it on my cellphone which ran out of batteries). I feel truly humbled, seeing everyone's awesome scores. Will keep up at this, and hopefully catch up as I tally more and more months of crossfit.

3rds modified CFWU

Didn't have all the equipment so I did some subbing,
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders, SUB: 20 squat jumps
25 Ring dips SUB: 50 parellel bar dips, could only do 30...
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB: 60 lb db
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball SUB: 15 lb dbs thrusters
3 Rope climb ascents SUB: 30 pull-ups

total time: 25:50

was moving along nicely until the thrusters then really slowed down, great wod though

30 yom, 185 lbs

21:56

M/26/140/5'11"

19:33 everything as rx'd besides rope climbs did 45 towel pull downs instead

24/f/120/5'3

25 lunges
3 pullups 17 jumping pullups
50 box jumps
30 kettlebell swings (18lbs)
30 situps
20 wall ball shots (8lb)
25 back extensions
15 knees to... waist

13:13

16:49... Not happy at all with that time, I was at 12:00 when I started the rope climbs, didnt have a rope or towel so I did 45 Pull ups. Not sure if that was a good Idea because it killed my time. I also did yesterdays workout in the morning but had a 11 hour break between the two so not sure if that had any effect. Does anyone have any tips on how to improve on pull ups other then doing more pull ups? if that is possible.

M/35/175

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
50 Single-unders (maybe 3 good double unders)
75 Regular dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
36 Alternating towel pull ups

20:25 seconds.

Unforunately this is one I can't do at my gym, but I think after 5 days straight I deserve a rest day

Warm-Up: 5 of each exercise

Pack:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups - AbMat Unanchored
20 Hang squat cleans, 65# barbell
25 Good Mornings
30 Wall ball shots, 20 pound ball
15 alternating towel pull-ups

Time: 20:55

25 lunges (no room to walk)
20 pullups
30 box jump, 20"
20 double unders
50 bar dips
20 knees to elbows
30 dumbbell swings, 70#
30 situps
20 hang squat cleans, 35# dumbbells
25 back extensions
30 thrusters, 45# bar
30 pullups

25:28

25 Walking lunge steps
20 Pull-ups (1/2 assisted)
50 Box jumps, 20 inch box
20 Double-unders
75 Straight Bar Dips
20 Knees to elbows
30 DB swings, 45 lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Thrusters - 25 lb DB's
45 Alternating Towel pull-ups (assisted)

34:21
Horrible time - getting better though

ALL HAIL TO THE CROSSFIT GODS...I guess my time was OK but my mind was just elsewhere today...Got the best news ever yesterday, I am able to reenlist and will be going guard here in Florida. Going to meps for my ASVAB on Monday. HOOAH!

If it werent for this absolutly intense, but kicking, mind altering workout program this would NOT have been a possibility. The support from everyone and the guidance has made me believe that at 31 I could still do this. Dont know when I'll leave yet but one thing that I'll miss is this site! (when i get back i plan on PRing everything!)

Todays time: 25:30
This WOD should be name Death By Twelve

31/m/6'/185

m/30/5'8/160

As Rx'd
22:51

17:43 rx'd

M/25/160/5'10

Scaled up. Mostly due to my equipment availability at my house. But than again I was feelin froggy.

25 walking lunge
20 Pulls
50 box jumps 26 inch box. Homemade
20 double unders
25 Ring dips
20 Knees to elbows
30 KB swings, 2 pood
30 Situps
20 Hang Squat Cleans 1.5 pood KBs
25 back extensions
30 Wallball shots 20 lb ball
45 towel pullups

23:53

Lost a good bit of time transitioning from station to station, Some were spread far apart. Kept sinking further into the mud on the box jumps which slowed me down.

Looks fun, gonna do this tomorrow in Oklahoma... Any crossfitters at Enid AFB gonna do this tomorrow?

21:56

Disappointed with my time. Could've pushed a lot harder. Had trouble breathing due to sinus infection. Fun times.

walking lunge steps...is it 25 each leg or 25 total?

53:58

used a 1.5 pood kb

M/27/71.5"/172

WOD: 17:20

Subbed rope climb with BW rope sled pull, subbed ring dips with 3:1 regular bar dips

34/M/192

20:29 as rx'd

Male / 32 / 175 lbs / 5'11"

20:55

Substituded dips for ring dips
Alternating single grip

21:51
No rope

20:20
Subbed 60 singles for DU's, thrusters for WB and no rope climb.

26:30
subs:
25lb weighted dips for ring dips, 45lb thursters for wall ball, and 30 towel PUs for rope climb. Lost some time during transitions. Towel PUs were probably the hardest.

29:03

subbed for rx
75 dips
db swing 70 lbs
wall ball 12 lbs. (heaviest available)
45 towel pullups

m/19/150lbs

15:22 - Wasted lots of time running back and forth between exercises and checking the paper. Subbed kettlebell swings with 60lb dumbbell swings, subbed rope climbs with 45 towel pullups, alternating arms.

Above comment was supposed to say 20:52... I guess I'm a bit dyslexic

23/165#/5'10"
As rx'd...18:35

Had to wait to do rope climbe bc they were being used. Finished everything at 16:35 before the climbs.

19, M, 149, 5'8"

Time: 13:57

24:12 did 75 dips and 15 towel pull us

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 16inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1,5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
15 Alternating towel pull ups

Subbed bar dips 1-1 for ring dips, did 20 towel pullups, otherwise as rx'd, 15:22.

Pack. Too many subs to list. 38:47.

Forgot the time.... 20:45.

24/m/175

subbed KB swings with 75#DB swings
used 40# DBs for SC
did 45# bar thrusters for wall balls
and 45 pullups (alternating grip) for 3 rope ascents

16:23

m/46/176
20:50 No 35# db used 70# bar. 150' jog to rope climb.

#180, do them regularly, 50 after WOD's, force youreslf to do ladders of consecutive pull-ups like 10-11-12-13-14-15, if you succeed start at 11-16 and so on, or do 3 max attempts occasionally or tabata. just do them they will come

as Rx'd++ (24" box jumps and GHDs for sit ups):
17:41

M/44/185/5'9"
25 Sub'd 45# OHS
20 PUs
50 Sub'd 20" Box Step Ups
20 DUs
25 Ring Dips
20 KTE
30 Sub'd 70# DB swing
30 Sit ups
20 Hand squat cleans. Used 40# DBs
25 Back Exts.
30 Wall Balls 20#
3 Sub'd 45 Towel PUs
23:19
Added 10 Burpees

M/34/165

23:05

25 walking lung
20 pullups
50 box jumps--24"
20 double unders
25 dips
20 knees to elbows
30 kettle bell swings: 55# dumbell
30 situps
20 Hang squat cleans, 35# dumbells
25 back ext
30 thrusters, 20# dumbells
45 pullups, no rope

First WOD post flu... wheeeee! Honestly, this probably cleared up the lingering symptoms better than anything else.

Subs:
24" box (didn't have a 20)
Tuck jumps for DU's
50x bar dips for ring dips
30x Towel PUs for rope climbs (what I equated to a 3x a 20' rope)

18:42

looking forward to getting the train going full speed once again!

26:50
45 towel pullups for rope climbs.

CFSBII wk 6, Bench Press, 5x 185, 3x195, 3x205, (old-man PR), 1x215 (old-man PR), 1x225 (old-man PR), 1x195, 19x135. At Newport Beach YMCA.

Since we never work on heavy bench press, and I'm having shoulder problems, I added BP to my CFSB this time around. Got up to 300 in my 20's, but I'm really happy to get up to 225 today.

Astute and informative comments Paul (Apolloswabbie); that is so cool that you have a 14' rope-tower! I'm lucky, I just hang it over a beam above my front door.

34mins 44seconds.

Subbed 20 chest to bar pull-ups for rope climb since we don't have a rope. Regular dips for ring dips (no rings) and 1.5pood instead of 2pood.

Slow. It isn't easy to set everything up for this style of workout in a golds gym.

m/49/170/5'8"

Subbed for double unders rest as Rx'd

18:26

48 / 176

subbed:
75# DB for KBS
20# DB thrusters for WBS
45 towel PUs for 3 rope climbs

29:58

i am amazed at some of the times. i did as rx'd but took a while to lay everything out in the gym so i would not waste too much time. Thought i was doing ok. KB's i had to split up 15/15.
48/M/6'/180
23:05
work out alone and easy to take the extra rest. newbie, so i'm not totally unhappy

Box jumps 22", 70lb DB instead of 2 pood KB, 21 towel PUs for rope climbs. Otherwise as RX'd. 17:16

25 step lunges (unbroken)
20 pullups (unbroken)
50 22" box jumps (unbroken)
20 double unders (5-7 sets)
25 ring dips (3 sets)
20 kipping knees to elbows (12,8)
30 70lb dumbbell swing (11,10,9)
30 anchored situps (3 sets)
20 35lb dumbbell hang squat cleans (7,5,8)
25 angled hip extensions (unbroken)
30 20lb Wall ball, 10ft target (many sets, singles)
21 rope pullups (many sets)

struggled with dus, situps, squat cleans and wallball.

15:10 10/01/2009

WOD - 23:13

m/33/155/5'8"

30:16

I don't have dumbbells or a KB so I rigged up a gizmo for the KB swings (40#) and used concrete bricks for the HSC (25# ea) consequently, my grip died really quickly. I almost gave up after doing 30 towel pulls but decided to go for the full 45. Wall ball was 14# at 8'

Was an awesome work out. I can't believe it took me so long! Next time!!

nw warm-up

subbed towel pulls for the rope climb and regular dips (75) for ring dips.

everything else as rx'd: 24:16

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 44 pound
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 16 pound ball
45 Towel pull-ups

25:58. towel pull ups slowed me down a lot and took up the last 5 or 6 minutes.

got 14:30

but i dont have a ball for throws and i dont have a rope laying around the house.
who knows how long it would have took if i did those too

So yeah, did anyone else get that cotton mouth feeling and not like their day immediately after this one?

m/27/186/6'

15:07

m/38/76/205

Some subs:

25 lunges
20 pullups
50 boxes
*20 tuck jumps
25 ring dips
20 KTE
*40 kb, 1.5pd
30 situps
*20 hang cleans, 70# barbell
*25 good mornings
*30 thrusters 45#
*20 pullups

20:30

subbed tuck jumps for double unders
25.45

M/37/5'09"/205

19:58

minus the rope climbs

34:21

subbed dumbell thrusters for wb throws and 60 jumping ring pullups for the rope climbs.

400m jog to warm up

"Party Mix", puppydog scaling -- 26:36

This was...
15 walking lunge steps
20 beginner ring pull-ups
25 box jumps
10 double-unders
15 dips
10 knees-to-elbows
15 swings (with a rock)
30 sit-ups
20 hang squat cleans with Mr. Duffel
10 good mornings
40 thrusters (with a rock)
45 beginner towel pulls

Fun workout!

Are people joking with all the questions?

26/m/5'11"/185
towel pull-ups(45)
all others as rx'd
25:45
Slow but also helping another person just starting.

For time:
25 Walking lunge steps
20 Pull-ups
100 Step ups, 20 inch box
40 Double/Single-unders
25 Dips
20 Knees to chest (on dip station)
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 70lb Barbell
25 Good mornings, 70lb Barbell
30 Wall ball shots 20lb ball
Time: 42:11
M/almost 52/215

M/41/180

21:51

Subbed 15 towel pull-ups for the rope climbs.

More better faster

subs:
20 tuck jumps
75 chair dips
30 50lb DB swing
25 Supermans
30 DB thrusters
45 towel pull-ups

37:35

M/27/6'2"/160

Oh. My. God.

M/16/5'11"/168
23:51
Only two subs: 15# wall ball and 45 rope pull-ups.

M/50/5'11"/172
27:30
Same subs as above.

F/51/5'6"/130
23:23
Subs:
Ring dips with toe push.
1 pood kettlebell.
20# hang squat cleans.
12# wall ball.
30 burpees for the rope climb.

100 burpees for time
8:31 greg
9:12 Kelli
Plus
2 mile bike TT
Greg 5:52
Kelli 725

100 burpees for time
Greg 8:31 pr
Kelli 9:12 pr
plus
2 mile TT Bike
Greg 5:52
Kelli 7:37

M/29/6'4/274

60lb assis pullups
Reg dips
70lb db swings
3x15 assis pull ups for rope ascents
All else as rx'd
29:58

Great wod for the Birthday, my globo sent me a "day off" pass via email-if they only knew

13:24

No rope so no rope climbs :( Good workout. I love these chippers where you're like "yeah, that's cool, that's not too bad, 20 double unders, HA, easy..." and then you pick up the 2 pood KB and start your squat cleans and wall balls and you say "Oh, I see... I'm dumb, right"

15:48

accidentally did 30 pull ups and 35 double unders, but only used 1.5 pood for the kb swings.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 3,2,5
Kettlebell swing 16kg x 5-5 24kg x 5
Dumbbell Hang squat clean 15lbs x 5-5

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 32kg, arms parallel to ground
30 Sit-ups
20 Hang squat cleans, 30lb dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
30 towel pull ups
Time: 27:29
Foam roll after

29/m/187

16:40

I forgot to write double-unders on the board, so I didn't do those. Games standard on swings. 6 rope climbs, 10', butt on floor to start.

15:32

48min as Rx'd except for 1.5 pood KB
Ugh, 1.5 week back into CF. Box jumps and ring dips destroyed me but worth the pain.

as rx'd except didn't have a rope or towel at workout place for rope ascents
24:09

23:48. Sub-tuck jumps 4 double under, 45 pull up for rope climb.

25 walking lunge steps
20 pull ups
50 box jumps, 20" box
20 double unders (much better today)
100 bar dips
20 knees to elbows
30 dumbbell swings, 70 lb db
30 sit ups
20 hang clean squats, 35 lb db
25 back extensions
30 wall ball shots, 20 lb ball
36 towel swap pull ups (pull up, swap)

24:42

Brought my friend who I've been trying to get to come do one of the wod which is in real good shape and on his box jumps he ended up tearing his achilles tendon and has to go in for surgery tomorrow. I feel really bad. I brought another friend a few days ago, the day after he bucked 436 bails of hay. Day after that he could barely walk and pissed blood twice. I'm beginning to think I shouldn't encourage others to do crossfit unless there veterans????????????????????????

38M/5'10"/168#

W/U: Dirty Dozen (1 rep); 17 ROM exercises.

Sub'd 45 towel pull-ups for 3 rope climbs.

All else as Rx: 17:01.

New PR by 5:30. Last done Feb. 8, 2008. Back knee kissed floor on lunges; American-style KBS; bent-knee anchored sit-ups; squats below parallel on cleans and wall-balls.

37/6'4"/215/m

26:55. sub'd tuck jumps, 45 rope pull-ups.

"Dirty Dozen"

21:17 with the following subs/mods:

-1.5 Pood KB (largest I have...)
-Situps: Abmat (not anchored)
-45# thrusters for Wall ball
-15 towel pullups for 3 rope ascents.

That was 5 wod days in a row (had some makeup to do); looking forward to rest day.

Thanks Lauren, Coach, and HQ staff for all you do!

Howdy all! This was more fun than wrestling a bobcat in a telephone booth! 18:07 - not great, but it'll do for now. used 25 lb dumbells on hpc and 55lb. kettlebell. It was AWESOME!!!
Happy Thursday all!
Scrat over and out!
F/37/125/5'9"

subs:

18-in boxjumps
20-kg KB swings
75# barbell HSCleans
20# GM for back extensions
13.2# wallballs
7 PU's per rope ascent

21:07

Whoa...Did this right after Helen. I did push myself through them both...no slacking. I promise.

24:41 RX

2pood swings were rough!

Aloha,

Jordan

20:38

almost rx'd - subbed 3x18 towl pu for rope ascend

Brutal - Humbling

Thank You Coach!

M/46/150

So, we had to do a little subbing. First, we only had 1 set of 35# DBs, so first person in (me!) got the 35s. Other person (Jackson...) got 40#s. Ouch. He subbed 55# DB swing, I did 75# DB swing. Both of us did 20# DB thrusters instead of WB. Our 20" box jumps were closer to 24". And finally, for rope ascents, we did ranger pull-ups (alternating grip), 10x to a rope ascent.

Me-24:25

Jackson-30:59

I smoked him because of the pull-ups. I had a good 45 seconds on him starting the box jumps and improved from there.

24:30, did rope pulls for rope climb

Crazy day! 20:59 w/o the 3 rope climb ascents.. couldn't have subbed if I'd wanted to at that point, as Mr. Pukie jumped into my throat just a little! NOT nice to meet you, sir!

haven't mastered double-unders yet so subbed 40 singles...
subbed kettlebell for 55# dumbell...
no rings so subbed regulars dips...
subbed 10# ball shots, no 20# available

this is getting good. Looking forward to second time around improvement on all of these WODs!

15:30

As rx'd

21:17

Must say ending with rope climbs was a unique test. Nothing like being 15 ft. up on a rope with your muscles shaking like leaves on a tree. Good workout, though.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Chuckleheads at the gym slowed me down today!

30 min.

Wonder if we'll ever see this again...
regular dips
Kettlebell swings, 1.5 pood (don't have a 2)
20 Hang squat cleans, 70# barbell
25 Back extensions partial ROM (equipment limitations)
No Rope climbs

25:30

34/F/5'10"/160

I don’t usually scale chipper-type WODs (like the Filthy Fifty, for example) because I’m too lazy…I just want to look at the board and do what it says.

I don’t know what my problem was today, but I was gassed from the double-unders on. The KB swings, HSCs and WB shots were all broken into sets of 5…I probably could have done more in a set, but my mind was not having it.

Men’s Rx
(70# KB, 35# DB HSCs, 20# WB)
20:30

only subs- 55# db instead of kb
30 towel pullups
20:16

i need to get better @ kipping. honestly, i was close to 5 min 1/2 through the 20. my hands have huge blisters, and i cant seem to do it. i need to get better @ these, much improvement is needed.

other than that i dont think it was too abd for my first time doing this wod.

body felt great when my backside hit the mat after

subbed bar dips for rings
30 pull up for 3 rope climbs
19:26 (no previous time)

M/20/152#/5'8"

subbed 60 bar dips for the rings
45 jumping towel pull-ups for the climb
70# db for kettlebell
and only had a 10# medball so did 60 wallshots

29:52, first time doing this

dina #135. I applaud anyone being able to crank out 100 of anything. I just don't see the point of OH squatting to a med ball once you've learned how to squat deep enough. Maybe someone can point me to a related thread?

m/41/190/5'11"

Subs in (PARENS)
01:49 20 Double-unders (MOVED to 1st for daylight)
03:05 25 Walking lunge steps
04:05 20 Pull-ups (JUMPING)
05:56 50 Box jumps, (EIGHT) inch box
08:49 25 (BAR) dips
11:08 20 Knees to elbows (ASSISTED)
14:22 30 Kettlebell swings, (55LB DUMBELL)
16:08 (TWENTY) Sit-ups (ABMAT) (miscounted)
19:35 20 Hang squat cleans, (67# BARBELL)
20:29 (10 Situp to make up for miscount)
22:09 25 Back extensions (ROMAN CHAIR)
24:36 30 Wall ball shots, (SIXTEEN) pound ball
(ZERO) Rope climb ascents (skipped)
total 24:36

16:24

no wall ball, so I threw a 25lb bumper weight in the air

otherwise as rx'd

Rx for me as of yesterday is "no traction exercise with the left arm" due to partially dislocated elbow (from last year) and the resulting scar tissue around ligamentious insertion points.

So my one-handed Dirty Dozen was like this:
25 walking lunges
20 1-arm jumping pullups
50 20" box j
20 tuck j
25 ring dips (pushing is ok)
20 floor wipers (1 pd KB in each hand, locked out)
30 1-hand KB swings (1 pd)
30 situps
20 1-hand KB hang sq cleans (1pd)
25 good mornings (45# bar)
30 wall balls (20#)
30 1-hand bent rows (1pd KB)

15:01

I know my legs got an easier ride on the squat cleans and KB swings, so I tried to just go nonstop for time. Not dissatisfied. But feeling like a fiddler crab already with one big warm swollen arm and one cool soft small one.

F/28/5'8"/130

24:46

subbed:
tuck jumps for double unders
25# KB for 35# DB
45# thrusters for wall balls
400m run for rope ascents
regular dips for ring dips

Pleased overall. Still trying to figure out the double unders and working on ring dips. Didn't have 35# kettlebells, wall ball, or rope.

70 lb db, 17" box, 45 pullups subbed for rope climbs

21:30

Many subs.
26 Walking lunge steps (need balance!)
20 Pull-ups
50 Box jumps, 20 inch bench
20 Tuck Jumps (landed 5 Double-unders; big weakness)
75 Regular dips
20 Knees to elbows
30 Dumbbell swings, 70 pound
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 40# KB Thrusters, No 20 pound ball (was a 16 on hand)
45 Rope pull ups (used tricep ext rope and alt. hands on top)

Time= 19:41

CROSSFIT THRESHOLD, MIAMI FL

rxd

14:29

M/23/165

25 lunges
25 pull ups
50 box jumps
20 doubles
25 reg dips
11 knees to bows
30 swings
30 sit ups
20 hsc's
25 back ext
30 wall balls - 12lb ball
15 towel pull ups

24:29

22:40

tuck jumps for double unders
HPC with barbell and weights 65#
towel pullups for rope climb (45)
18 inch box (all we had)
1 pood kb swings
All else as rx'd (even did pullups without any assistance)
14# wall ball to 10 ft. target

HSC not HPC.. typo

5 Rounds For Time

5 Deadlift (275)
10 KB Swing (55)
15 Box Jumps (24)

15:30

27:06- newbie
// bars for Rings
Knees to elbows- 1/2 way
Kb- 2-20lb dbs
HC squats- 20lb dbs
db for wall ball
11' pole, 5 times for rope climb
gotta work with what I got

43/M/150

14:16

m/22/150/5'7

as rx'd:

22:26

S/f

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 45 pound dumbells
25 Back extensions
30 Thrusters, 25 pound dumbells
3 Rope climb ascents

26:55

jill-didnt you do unassisted PU other day in Angie? Way to go woman.

scrat- "Howdy all! This was more fun than wrestling a bobcat in a telephone booth" I read that, and totally heard (and pictured) Sandy from SpongeBob SquarePants. You make me want to do this wod, doggone it. That shows me that its a good thing I didn't do it- think I would have pushed too hard.

Gonna rest with everybody tomorrow. I don't feel any pressure to catch up. Gotta rest anyhow for Bruuuuuuuuuuce at the Meadowlands tomorrow night :) Taking the Bambina to see the Boss

Well that sucked...LOL..on my First Rope Ascend I was less than 5 feet from the roof and my calf LOCKED up. OMG, I could not go up any further and came down. Couldn't walk at all for like 10 minutes. The Muscle was moving and it looked like something was living in my skin (think- Alien, when the beast came out of the stomach at the end...)

Anyway, I had to run over to my paper to look at the WOD to see what was next after each one (it wasn't written on the Whiteboard), and I wrote down the splits. Here they are:

No split after Walking Lunges, went straight into Pull Ups.
Pull ups 1:40
Box Jumps 4:09
Double Unders 7:40
Ring Dips 10:50
KTE's 12:55
KB's 15:50
SU's 17:15
HSC's 21:19
Back Ext's 23:00
Wall Balls 26:15
Rope Climb (1- Cramp)27:44

(Did 20 DU, Did singles and tried a double when I would get the rhythm, so I did like 80 singles...LOL.)
(15 ring dips, then 30 Bench Dips)

I Cannot wait to try this one again after doing CF for a few more months to se how much I improve!

29:32
Sub bench dips for ringdips,
55# dumbell for 2pood kettlebell(biggest avail)
40# dumbell thruster for wall ball
15' hose climb for rope

Rx'd (70lb Barbell for HSC) : 19m31s

19:08

subbed 40 jumping jacks for 20 DU, 25 reg dips, 50# dumbbell for kb, 20# thruster for wallball, 3x10 rope pull for rope climb

I just wish I could hit max heart rate on these wods, but heart meds keeps me ~30 bpm below max.

"a man's got to know his limitations" Dirty Harry

more mikko footage!

wahoo! 3 days in a row, no lazy-maizey!

15:55, modified:

25 walking lunges
10 pull ups
25 box jumps
10 tuck jumps
15 rings dips
10 knees to elbows
15 kb swings, 1 pood
30 sit ups
15 hang squat cleans, w/ bar (35 lbs)
25 back extensions
20 thrusters w/ 10 lbs (no wall ball)
no rope, no sub

wowsers! lots of modifications, but I made it!

M/47/66"/135

21:27, but no rope and no wall ball shots (no wall balls yet)...

My new CrossFit Barn should be built by mid-December, 1000SF of pure CF, complete with 20ft. ropes (x2) and lots of rings...can't wait!

Helen, 35# KB
= 10:37, PR (by 6 seconds ;)

Pull ups making my shoulder not so happy

Erin

Glad I'm doing frat paleo challenge WOD 3 instead!

21-15-9
Thrusters with 35lb dumbbells
Pull-ups

18:18

25 Walking lunge steps
20 Pull-ups
35 Box jumps, 20 inch box
20 Double-unders
50 Parallel Bar dips
20 Knees to elbows
30 Kettlebell swings, 651b
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions

untimed

As rx'd 23:10

M/29/6'2''/205

16 25

m/40/170/5'10"

Deviations - 1 pood kb and standard dips otherwise as rx'd

21:33

Was convinced I could sub 20 this one, but came up short, I'll get it next time.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck jumps
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (subbed 25 lb. medicine ball swings)
30 Sit-ups
20 Hang squat cleans, (25 lb. medicine ball)
25 Back extensions
30 Wall ball shots, 25 lb. pound ball
45 Towel pullups

26:48

19:22. I think I could have shaved 3 minutes off of my time. Need to do two things: push through mental blocks and get a rope!

Subs:
Tuck jumps for double-unders
70-lb. DB for 2-pood KB
18-lb. medicine ball for wall-ball
Time: 36' and ?"

12:26 i had some problems doing the WOD next time an 11

PROPS TO THE FRAT

mod cfwu

25:57 mins of a smorgasbord of sweat & pain

as rx'd except 55lb db swings;tuck jumps for du's;45 jumping pullups for rope climbs

m/47/6'23/215

Coach really dialed it up this week. I had to do some improvising to get all this in:

For time:
25 Walking lunge steps
20 Pull-ups, kipping finally clicking
50 Box jumps, workout bench
20 Double-unders, 50 singles and a few doubles
25 Ring dips, 30 bar dips
20 Knees to elbows, stopped at 10 as abs were cramping, 1st time doing these
30 Kettlebell swings, 35# dumbbell
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 12 pound ball is heaviest the globo had
3 Rope climb ascents, 8 towel pull-ups, next time I'll do more but was just totally wasted

28:58

58/M/201 waded through this one - subs; 16" BoxJ, 55lbs KBS, HPC @ 65lbs, Good Mornings @ 45lbs, 15lb WB, no rope climb - 27:47

48/F/125 Subs; 12" boxj, 35lbs KBS, HPC @45lbs, SLDL 2 35lbs, 12lb WB, no rope climbs - 20:55

29:38 with 20# weighted vest

bwt - 235lbs

subbed 75# bar for cleans and 45 ring pull-ups for rope climb. Pull-ups at end really ate my time up.

this was tough I did it in 38 mins
sub 45 towel pull ups for the rope climb

m/44/185/6'3

As Rx'd w 24 inch box jump and 45 towel pullups:

19:41 (yea i know it was a great movie also)

Time to set up all of the stuff for this for work out: 22:00 (give or take).

19:46 with following mods:
hanging squat cleans done with 75lb barbell
45 ring strap pullups for rope climbs

WOW...that was invigorating!!!

regular dips
45lb db swings
20lb db for hang squat clean
45 jumping towel pullups

f/29/135/5'5"
23:51

m/32/165/5'11" (1st time crossfit - almost passed out!)
17:10

24:05
subbed 1.5 pood kb and rope pulls for climbs

MGySgt. USMC M/48/6'2"/205

Didn't quite get this as Rx'd. Subbed in a 24" box, 50 Lb DB's cause I don't have 35's, 75 Lb DB for the KBS, and towel PU's.

Took a bit of extra time with this workout because I finally got my daughter to do a WOD with me. She completed at minimum 50% of everything and 100% of some. If the WOD called for 20 Reps she did 10 minimum. She subbed in 35 Lb KB cleans. Didn't want her to be too sore tomorrow.

OooRahh CrossFit
Dad is Happy.

32:54 Sub DU attempts, 45 towel pull-ups

As Rx'd 31:14. This one was worse than it looked. Not nearly as bad as the Filthy Fifty though. :)

f/26/140/5'3"

As rx except subbed 60 "towel" pull-ups (had to use a beefy jump rope) for the rope climb. This was horrible.

19:59

m/36/6'00"/187
37:07
Started with 45 towel PUs. Jumped into most of them when my grip started to fade.
Did 35 bar dips, no rings.
Did 70 lbs on the KB swings with a DB.
Did 30 WB with a 12 lbs medicine ball because that's the heaviest they have.
Everything else was as rx'd.

almost as rxd. did 24" box jumps, 1 1/2 pood kb swings and had a 23# wall ball. I think things pretty much evened out! 15:39. Felt like I had to take more breaks than I should have. Feel like I've hit a small plateau. Got to just push on to the other side of it!

19:50

Subs: 70lb swings, shallow bar dips ( ow my shoulder- too soon ) 11' wallball target, no feet on rope climb

felt like was flying through till I hit double unders which I've always sucked at but I hit 12 straight which is a pr! Then the swings nearly gave me a heart attack and I took too many breaks on everything after that.

M/48/6' 3"/195

26.26 as rx'd except for rope climbs....no rope at the gym so did 45 towel pull downs.
thanks to trainer Jon for the push tonight.

12:19

NOT as RX'd,
44lb KB and 15 lb wall ball

21/m/155/5'8

M/24/180/6'

everything as r'xd 23:40 good wod!

24 inch box jump otherwise as rxd.
27.43

First time ever doing ring dips and rope climbs. They were awesome.

32 minutes as rx'd

30 single unders
25 dips (dip bars)
60lb kettlebell swings x35
everything else RX'ed
19:17!!! super pumped for that one

M/26/5'10"/145

As RX'd: 15:32

The 2 pooders sucked.

M/24/153 GregAwu

As rx'd - 22:14

M/42/5´11"/165

RX´d, except for Rope climb(sub´d Towel Pullups)

Time-21:02

39/m/190

sub 45lb good mornings for BE
sub 45 towel pullups for rope

18:56

i had to sub some things..ended up having to use a forklift to do the dips. yes thats right a forklift.

25:04

not a bad way to break in the new J box.

m.37.195.6'

30:22

-Did not do DU's. Couldn't find rope.
-Did not do rope climbs. Don't have rope and was too dead to search for a towel.

-12" box, 1.5 pood KB, 65# barbell (hang squat-cleans).

Everything else as RX.

Dirty Dozen: 52:10

with a work out partner taking turns on some things

pullups were negatives for 5 then w/feet on box for 15
Ring Dips on dip bar with feet on box (could only do 55)
knees to elbows as far as I could lift
kettlebells w/ 45lb dumbell
hang squat cleans w/ 25lb dumbells
wall balls w/ 12lb medicine ball
ropeclimbs were towel pullups. 45 w/ feet on box

first crossfit WOD ever 35 min

20'
sub'd squats for box jumps, 72lb dumbbell swings, airball shots, 30 x towel pull ups (not a representative sub for rope)
Situps and back extensions on swiss ball
Greg A warmup, PM, garage (70F)

m/30/6'/170

21:30

25 Walking lunge steps - rx'd
20 Pull-ups - rx'd
50 Box jumps, 20 inch box - park bench
20 Double-unders - rx'd
25 Ring dip - partial assist, toe touch small jump
20 Knees to elbows - rx'd
30 55lb dumbell swings
30 Sit-ups - rx'd anchored
20 Hang squat cleans, 35 pound db - rx'd (?form)
25 Back extensions - supermans
30 Wall ball shots, - 20lb db thrusters
3 Rope climb ascents - 15 towel pulls

day 2 on crossfit

m/23/5'7"/205

1 hr 4 mins

sub reduced load pull-ups but not sure if i did them correctly
sub box jumps 15 inch
sub tuck jumps
sub 75 dips.. wow..
turns out i did knees to elbows wrong.. should've read more into that
sub 25lb grip weight for swings
sub 10 pound ball
sub 3 towel reduce load pull-ups

sub-- tuck jump, 50lb. db swing,barbell cleans, thruster for wall ball, towl pullups (45)
19:40

27:50

had to sub long, dead hang PU for rope climb. And, 45lb thrusters for wall ball.

I need to learn to kip PUs or I will never put up good times.

27:21

Sub 75 dips on bars, no rings
Sub 30lb dumbell swings, no Kettlebell
Hang squat cleans, 45lb total
Sub 45 Wall ball shots, only had 8lb ball
Sub 30 one arm pullups for rope climb ascents

everything else as rx'd

19:10

Compare to:
080208 - 18:53 as rx'd
070712 - 28:05 (subbed 75 bar dips, 60 lb. DB swings) and 45 towel pull ups

28/m/78kg

18:12

Subbed:
32kg DB for 2pd KB swing
Four count Superman Flutter Kicks for Back Extensions
20kg plate thrusters for Wallball
15 towel pull ups per rope ascent

41/m/176cm/72kg

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Thrusters, 45 pound bar
45 Offset towel pull-ups, alternating hands every 5 reps

20:44

Towel pull-ups killed me, felt much harder than rope climbs. After 30 reps time was 18:50, the last 15 took me forever.

As always, the whole event was much harder than it looked on paper...

m/27/200

I did not do the wall shots, and I only completed one rope climb, as I only had roughly 20 minutes for a workout.

21:21

m/27/194

WOW that hurt! Almost upchucked. Subed 21 rope pullups insted of 3 rope climbs. I think the rope climbs would have been easier.
15:10

regular dips, 18 commando style pull ups instead of rope climb

17:33

m/24/6'2/210

Subbed regular dips for ring dips and 15 towel pullups for the rope climb.

17:09

subbed 50 dips for ring dips, 60# kb for 2pood, 40# thrusters for wall ball, 30 towel pullups for rope ascents

34:00

wod as rx'dish
did 45 towel pullups for the rope climb

21.28

14:09

Subbed Supermans for Back Extensions
Subbed 15 Towel Pull-ups for Rope Climbs
Admat Sit-Ups

Im a little late to post. Mikko's Fran was sick. If he can get the butterfly pull up down, he'll be sub-2:00. We thought sub-3:00 was a feat. This is what I love about CrossFit. I am glad this video was posted, now people have a new challenge to strive for. I wonder sometimes what the human body is really capable of. I guess for someone like Mikko, he might have to start raising the weight, maybe Fran with 135lbs, ouch...

As far as the "dirty dozen", there are plenty of subs out there if you just research the website. I've also favorited a bunch of the affiliate websites to look for WODs when I can't do something off the mainsite or am looking for a different type of challenge. There are some really good affiliate sites if you have the time to research. Good Luck!!

Roden #272. Andy is 6'1" tall. Clearly a med ball is below parallel and that is exactly the point!! It was not there for him, but for the doubters.

19:55

sub'd 95lb. stiff legged DL's for back ext. and didn't do anything for the rope. all else rx'd.
Good change of pace for a WOD!

20:08 Rx

No rope climbs everything else as Rx'd

19:25

I scaled this one down to Pack scale from BrandX, which was basically the same, except

55# db swings
dips instead of ring dips
25# HSC

Also, no rope, so tried some towel pull-ups, but wasn't able to complete as many as I wanted b/c my wrist is hurting me.

TIME: 23:01

15 Walking lunge steps
20 Pull-ups (had to start doing jump near the end)
25 Box jumps, 20 inch box
20 single unders
15 Dips
10 Knees to elbows (not ful ROM, only about halfway to elbows)
15 Dumbbell swings, 35lb
30 Sit-ups
20 Hang squat cleans, 20lb dumbbells
10 Back extensions
20 Wall ball shots (subbed a 30lb dumbbell)
20 Towel pull-ups (jumping on last 8)

17:35

Subbed 15 towel pullups for each rope climb, but otherwise as prescribed:

24:57

Lost a fair amount of time in transition, but oh well.

M/34/70/205

M/20/6'1"/198

AS RX'd 25:05
Swings and rope climbs brutal..Could've pushed harder..hate doing WOD ALONE!! need competition..

My abs defected from my body and boarded a plane to Tahiti after the knees to elbows. Great workout!

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips subbed 75 dips assisted black band
20 Knees to elbows
30 Kettlebell swings, 2 pood subbed with 30lb one arm
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball subbed w 40lb db thrusters
3 Rope climb ascents subbed with 30 towel pullups 3 sets 10 30 sec rest . shourlders back spent

23:48

m/27/205

16:31

as RX'd except:
subbed 40 single-unders for doubles
subbed 16" box for 20" box (unavailable)

Getting over some stomach virus crap!!! NO EXCUSES..
sub 75 bar dips for rings
sub 45 towel pull ups for rope ascent

everything else as Rxd: 25:47

M/42/5'9"/205

F/32/122

18:11

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 Singles
50 Dips
20 Knees to elbows
30 Kettlebell swings (1 pood)
30 Sit-ups
20 Hang squat cleans (25 pound dumbells)
25 Back extensions
30 Wall ball shots, 25 lb. pound ball
No rope ascent or towel pullups

95lb Good Mornings (no GHD)
70lb Dumbbell for 2 Pood

24:34

m/45/6'3"/200#

Could not complete Helen even after 1/2 body weight 75 dips sub and 35# dunbell swing. Was gassed and nauseated by the time I reached situps. Pushed through situps. Hang squat cleans w/ dumbells didn't feel right on shoulders so I skipped them. Could not accomplish rope climb or sub pullups at the end was completely gassed and nauseated.

Incomplete

Time: 38:00
Subs:
Parallel Bar dips for ring dips (1 for 1)
75 lb. dumbell for 2 pood kettlebell
60 wall ball shots w/ 10 lb. ball for 30 shots w/ 20 lb. ball
20 burpees for 3 rope ascents

My WOD Log on 21-15-9
www.21-15-9.com/users/13/calendar/10/2/2009

sub'd 10K

sub boxjumps , bardips, 25kg db swings, 12.5kg db cleans, 20kg goodmornings, 20kg thrusters, 6 towel pus per rope climb = 22min35sec

Subs:
bar dips for ring dips
45# db for 2 pood kb
25# db cleans
45 jumping towel pullups for rope climbs

f/29/5'5"/135: 23.17
m/32/5'11"/165: 17:10

27/m/5'6"/204

Had to move areas alot b/c of equipment in different areas. 52 lbs kettlebell, kip pull ups, cleans were awkward, used a rope machine to do rope climb, bardips, and used a 20 lbs kettlebell for wallball shots, just held onto it.

Time approx = 33:30

still in the funk, finished the sit ups at 13:40 not feeling the rest. I dont know why i am doing so crappy Cant seem to make myself finish.

My PR is 00:29:02

My PR is 00:29:02

I couldn’t breathe, I was wobbly, my legs burned, and I wanted to die, and that was just after the lunges. I haven’t worked out in about three and a half months, nor have I ever done a cross fit work out of that matter. It is something I have been looking into for a while, but have never tried. There isn’t anywhere local to me that does these kind of workouts, so the gyms don’t really have this kind of equipment. The gym at our academy has enough for me to get by and improvise for what they don’t have. Any why, I finished to the end of the wall ball shots at about 40min, and needed to puke. I took care of that and failed miserably at all three attempts to climb the rope (towel pull-ups, I got three each time) and concluded my workout at about 50:25. I don’t know about any of your first workouts but some input would be nice.

24:23

subbed 40 singles for du's
subbed 45 L-pullups for rope climbs

core is shot.

M/49/158/5'8"
25:10

Subs:
35lb db squat cleans - did 75lb barbell squat cleans
20lb wall balls - did 45lb thrusters
3 rope climbs - did 30 towel pull ups

First time doing this, and first time doing towel pullups. Those bad boys took me 5:20 alone!

I don't know if they are a fair sub for rope climbs. I have done rope climbs before and I think it would have taken me less time to do those ... at least you can use your legs to assist. However, I have never done rope climbs at the end of a grinder like this! lol!

A great workout! Loved it!

m/41/155

25:22

No rope ascents

Broken sets and subs
21" box jumps
Jump tucks instead of double unders
15# ball wall shots

about 25 minutes b/c someone shut off my timer about half way through. Oh well.

23:10

subs and broken sets

BW smith rows for all pullups
25 6" step ups and 25 9" step ups
20 jump backs on plyo box
tricep press at 75# for dips
supine knee raises for knees to elbows
15# DB swings
ball ab crunches on red
ez bar SDLHP for squat cleans
10# ball shots

23:18

22:34

Broken sets on pull ups and a few subs:

Toe touch on dips...no rings available, straight leg dips.
20 towel pull ups subbed for rope climb.
35 lb thrusters subbed for wall ball.

all as rx'd except:

Hang clean squat 40#DB
Rope Climb 4 ascents @ 10 feet

17:45

m/46/5'9"/195
33:45

m/28/173

Sub 50 dips for ring dips, towel pullups for rope.

30:00

f/26/127

44:00 with towel pullups on smith machine.

14:42

Modified to:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box***
20 Double-unders
75 Regular dips***
20 Knees to elbows
30 Dumbbell swings, 60lb***
30 Sit-ups
20 Hang squat cleans, 30 pound dumbells***
25 Back extensions
30 Wall ball shots, 20 pound ball
45 Towel pullups

Time = 34:30

M/33/6"2"/265

Scaled to:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 12 inch box
60 jump rope
25 dips
20 Knees to elbows
30 Kettlebell swings, 35 lb.
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 10 pound ball
2 min. rope climb machine

time = 22:40

As RX'd using weight scaled to the usual Crossfit requirements for women......22.08..

No rope climb...No rope...didn't think about the towel pullups, that would be cool.... Next time!

18.04 Rxd

22:59

subbed 40 1.5 pood kb swings, 30 25 lb hang cleans, and 15 ring pullups.

M / 29 / 71" / 175

17:36

M/48/6'/184

19:37 As rx'd

Whew!!! 19:34.56 subbed 75#BB for hang squat cleans. Kinda wish i hadnt taken a break right before helen cuz now i have to complete the next cycle with no rest day after these two killers. Suck it up i guess.

Later, ya'll

30/m/71"/185#/Camp Taji, Iraq

CFWU x3
24:21

Subbed 12 alternating grip towel pull-ups for each rope ascent.

getting faster... next time under 20

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double unders
25 Ring Dips
20 Knees to elbows
30 Dumbbell swings 30lbs
30 Sit-ups
20 Hang squat cleans, 30 pound dumbells
25 Back extensions
30 Wall Ball 12 lbs
(3 Rope climb ascents - SKIPPED)
23: 25

All except rope climb
About 45min

Have not worked out all week.
Ankles sore from Half Marathon.

Today (friday) I decided to do 100 OHS. Kudos to the video for 95lb OHS.

I did 65lbs and it took me almost 11:30 plus I dropped the bar about 10 times.

Nice work.

What does "walking lunge steps" mean? Is it just a walking lunge or is there more to it (ie stair steps, or a step platform)? THANKS

RX'd: 17:20

M/32/5'4"/142lbs
As rx'd
14:25
Very happy with the time. Felt good switching from one exercise to the next.

M/23/6'0/175lbs

54 minutes

Very slow time but it felt great to complete it, I'm excited to be xfiting again

As Rx'd
18:22

m/42/162/6'

25:27

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (subbed with 70 lbs dumb bell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 45lbs thrusters)
3 Rope climb ascents (subbed with regular strict pullups)

Time: 33:45

26/m/165#

13:43 as Rx'd. With rope climb and using 24" box.

This was my very 1st WOD. Love'd it. took me 50 minutes, but i did it.

18.41 as Rx'ed, PR by 2 mins 53s (w 1.5 POOD in Feb 08).

42/m/153
33:43 - pb
subbed 30 extra pullups for rope climb

13:43 as rx'd

first time for the dirty dozen. then did:

BS 5x5:135,225,315,335x2,315
Bench 5x5:135,175,205,225,225
Row 5x5:135,175,195,205,205
Wt Dip w/ 2 pood KB: 3x5

Ready for the weekend at Hilton Head

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

as rx'd 15:07. had to stop in the middle of the back extensions to readjust the ghd. cost me 10 or 15 seconds.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Single jump rope
25 Bench Dips
20 Knees to elbows
30 Kettlebell swings 30 pound dumbbell
30 Sit-ups
15 Hang squat cleans, 30 pound dumbells
25 Superman
30 Wall ball shots, 22 pound ball

17:55

Think I must have done something wrong, my time is way too fast compared to other people. Not sure what the difference was.

18:34

25/m/200

made a few subs based on the available equipment:
Subbed 50lb sandbag swing for kbs
ab roll-outs for sit ups
50 lb sandbag squat clean for hang squat cleans
50 lb sandbag good mornings for back extensions
50 lb sandbag thrusters for wall ball
15 towel pull-ups for rope climbs

21:27

For ring dips I did 50 on a stand, last 8 pullups were assisted, 35 lb dumbell swings 30 each arm, 15 hang clean squats, 30 wall shots with 25 lb plate and no rope climbs = 29:25

as Rx'ed

19:30

M/32/144lbs/5'5"
As rx'd
14:28

as rx'd
17 minutes minus one rope climb
could not grip after second rope climb and burning like all hell

"Dirty Dozen"

F/45y/62"/134# JULIA
Modified as follows:
15 Walking lunge steps
20 Jumping Pull Ups
25 Box jumps, 20 inch box
20 Single-unders
25 Assisted bar dips
10 Knees to elbows
15 Kettlebell swings, 20# (0.5 pood)
30 Sit-ups
20 Hang squat cleans, 20# dumbells
10 Good Mornings with 30# barbell
20 Wall ball shots, 9# ball
3 Rope pull ups with knees and hips bent
21:51.

M/40y/68"/160# GEORGE
As Rx'd except as follows:
Back Extensions subbed with Good Mornings with 45#
3 Rope Climb Ascents subbed with 45 Rope Pull Ups (10 Dead Hang, 35 Jumping)
33:35

Good gravy! They randomly installed a pull-up bar outside on the football field by my gym. I can finally do Helen and other barbell/ring/pull-up, etc workouts without subbing! I can't believe how happy I was.

...Anyway, subbed hang power cleans for squat cleans (I know, I know. Being careful for a while with the back after CF Football), 70# DB swings for KB swings, 25# plate thrusters for wall ball shots, and 30 pull ups for rope climbs (forgot that there is actually a rope in the gym)...22:00 minutes.

Definitely not a WOD for bigger guys, but I'm working on it.

just thinking about this work out makes my stomach hurt!

I'm 49
did it in 25 mins, but almost died at the end.
subbed this and that (I think fairly)
ended up doing a 400 yd run down and up a little hill - that's when I thought it was all over!

21:10 had to sub 45 pullups for the rope climbs.

as RX'D
M/20/6'2/170

22:00

IT WAS HELL!!!

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 14 pound ball
30 Rope pull ups

16:23

5 x 5 OHS
65-85-95-100-105 (got 3, failed on 4th) PR
Maybe next time NOT after a that wod:)

My PR is 00:20:57.0

31:34

9 mins slower that last time.

WOD #1 KAF

M/25/1543/5'7"

First time with this WOD

subbed tuck jumps for double unders
70# DB Swing
subbed 40# Thruster for wall ball shots

otherwise as rx'd

Time: 24:24 (Bench Mark)

ha - no I don't weight 1543#. I missed shift apparently - 154# body weight

First ever CrossFit workout. 25 minutes to complete. This stuff is wicked.

Denis

m/20/195/6'

substituted rope climbs with 15 pull ups for each rope climb

24:32 minutes

Got my final Crossfit tool today, my rope climb. A pc. of 2" braided rope my coastguard buddie got me from the dumpster,it is perfect and has a good grip. The 2pood KB swings & squat cleans got me and the 15' rope climb was tough at the end.

So as rx'd 20:20 Good WOD Coach

In the rain at a playground. I brought a yoga mat to do situps on, my KB, 2X20# DB, Crush Grips, jump rope and a timer.

15 walking lunges
20 mixed dead hang/beginner/negative pullups
25 box jumps (24'')
10 double unders (and a bunch of single unders)
15 dips - weird angle...90 degree corner
10 hanging knee to elbows
15 KB swing - 1 pood
30 situps
20 hang squat cleans (bilateral 20# DB)
10 good mornings (no weight)
10X2 unilateral DB thrusters (20#)
10X2 unilateral captains of crush grips (100#)
14:00:00

subbed parallel bar dips 2:1, 45# thrusters for wall balls, towel pull ups for rope climbs 31:22

m 29:20 many subs

@ #375 Jerry Alsante

This workout was only my second crossfit workout and I just started working out again after about 6 months.

You did better than I did.. I hit an amazing 64 mins. But these workouts are definitely intense. Almost makes me feel as if I should be something else, get a little more fit, then come back here to challenge myself.

I remember after the first workout, I thought I was getting sick. Nose was runny and I was sneezing all day. I'm glad today was a rest day.

Newbie Alert...Pain is weakness leaving the body right? It better be because that just broke me.17.20

F/5'6"/145/30
as rxd
23:12

Theresa: 26:16
(not my most motivating days but--- mostly as rx'd for women with a few mods: 10 kbs @ 1.5 p then to 1 p for remaining 20, HSC @ 25#, attempted 20#WB but..., & no 15' rope or ceiling so 45 alt. rope pulls over bar. Goal was to really push to keep with rx'd # for women)

A local affliate had Fran as the WOD for 03/10/09 and I couldn't resist ripping into her :)

First time: 14:07 on 14/05/09 as Rx'd

Second time: 6:26 on 03/10/09 as Rx'd

Happiness is a faster Fran time.

18.30

29/m/180

Usual subs; 21:45

34/m/175

sub good mornings for back ext.
sub 20#db thrusters for wallball

18:43

SUB 110# pd
SUB tj
SUB 3x bd
SUB 55# ds
SUB 25# th
SUB 30# pd

31:27

subed tuck for double unders, 80lb dbbell for 2 pood, 40 lb dbbells for cleans, alternating hanging towel pulls for ascents

19:08

i dont even know how to finish or remember this

Missed

25/m/6'1"/170

Pack scaling with a couple of subs:
25 walking lunges
20 pull-ups
50 24" (only thing available) box jumps
20 tuck jumps
25 dips
20 knees to elbows
30 dumbbell swings, 55#
30 sit-ups (feet anchored)
20 hang squat cleans (45# barbell)
25 back extensions
30 thrusters (20# DBs)
20 towel pull-ups

19:06. The towel PU at the end just about killed me.

Puppies:
15 Walking lunge steps
20 Beginner or Assisted Pull-ups
25 Box jumps, 20 inch box
10 Double-unders or 20 single unders
15 Dips or bench dips
10 Knees to elbows
15 Kettlebell swings, 15-20 pound
30 Sit-ups
20 Hang squat cleans, 10-20 pound dumbbells
10 Back extensions
20 Wall ball shots, 8-12 pound ball
3 Rope beginner rope climbs

12:35

28:47, subbed 45 lb thruster for wallball, 50 dips for 25 ring dips, 15 rope pulls for rope climb, 70 lb dumbell for 2 pood kb. Feeling tired this week, think I need a little extra rest. The good news is that I got the double unders in one go. I've been practicing them since Greg A's article came out. Before that 5 was my best. Struggled with the squat cleans, didn't do any warm ups with them before the wod started as I thought they would be no problem. I was quite wrong about that.

29/6'2"/184

28:30
subbed:
pullups on rings
17" jump onto dodgy chair (make a box!)
40 lb thruster for wall ball,
45 ring rows (to 45 deg) for rope climb
72lb db for swings
slowed down on dodgy chair jumps
- re arranging the basement gym between ring chins, and ring dips, moving stuff around to make room for double unders, and changing db's b/w exc's

As rx'd 17:46

25 stationary lunge steps
20 Pull-ups
50 Box jumps, 18 inches
20 Tuck Jumps
25 Ring dips (assisted)
20 Knees to elbows
30 Kettlebell swings, 25#
30 Sit-ups unanchored, hip flexors disengaged
20 Hang squat cleans, 15# dumbells
25 Back extensions
30 Wall ball shots, 5kg ball
20 deadhang pullups

22:05

Subs:

25 Dips (ring dips)
45# DB Swings (KB Swings)
18 reps Hang Squat Cleans (DNF)
20 thrusters (25# db) (Wall Ball Shots)
Rope Climb Machine (3x20 pulls)

35:11

3x5 BS 185-195-205
Sub'd:
40x1.5 pood swings for 2 pood swings
45# good mornings for back extensions
9 towel pull ups/rope ascent
20:59

F/43/5'8/240/BF54%

Finally finished Dirty Dozen. Sick with bronchitis on day Rx'd.

BrandX scaled to Buttercup
54 min

failed at rope ascents, but managed to jump up, grap the rope, and slide back down to the delight of about 7 kids who laughed hysterically all 3 attempts I hit the dirt.

CFWU; Samson, situps, pushups, asquats, BE and Pullups

Mod'd
25 walking lunges
20 Pull-ups on Gravitron #70 assist*
50 Box jumps, 20 inches
2 x 60 single rope jumps
25 Ring dips 5 x 5
20 Knees to elbows; 7-6-7
30 Kettlebell swings, 45# 21-9
30 Sit-ups
20 Hang squat cleans, #45 oly bar
25 Back extensions
30 Wall ball shots, #20 ball
3 x 6 pullups Gravitron*

* all mod'd to save rt elbow tendonitis...working

33:51

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 REGULAR dips
20 Knees to elbows
30 Kettlebell swings, 45LB
30 Sit-ups
20 Hang squat cleans, 30 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
15 Towel Pullups
Some small subs 23:12 Took it easy after 5thrust, 7hpc, 10 sdhp killer workout.

30/m/66kg

Sub 15 muscle ups for rope climb.

25.50

15:55. No rope climb - no rope.

49/m/190

sub good mornings for back ext.
sub 20#db thrusters for wallball. sounds familiar.
22:01. Youth is wasted on the young!

M/39/197

Situps anchored, hang squat clean with a 95lb barbell (No DB's), 30 rope pullups (No 15' rope climb available....Other than that as Rx'd

25:45

7

33 burpees for warmup, go Crossfit Kitchener burpee challenge!!!

subs:
16 inch box jumps instead of 20
25 dips on shaky swing set
65 lb dumbells for KB swings
supermans instead of back ext
45 towel pull ups instead of rope ascents
everything else as rx'd

37:57 waaay too long, too much resting that didn't help anyhow, couldn't catch my breath at this elevation(5000+ feet).

As Rx'd except for 1 pood cause that's all i have.

20:25

23/m/195#/6'0''

18:24 as rx'd.

I was so hung over when i did this workout.

35/M/170#/5'10"
did the WOD except for the back extension and rope climb. subbed dumbell for barbell hang clean with 111 pounds

13:41

M/28/207

33'15

wasted a couple minutes preparing stations. No rope so I used the rings. Pu's were on rings too.
30lb dbs.
Wall ball was 15 reps of BS at 135# and 165# because my med ball busted.

20:02
1.5 pood KB
30# weighted good mornings for back ext.
35# kbells for cleans.
all else rx'd

with 95lb hang squat cleans with barbell
17:22

41.35

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 18 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 45# plate
30 Sit-ups
20 Hang squat cleans, 70 pound bar
25 Good mornings
30 Wall ball shots, 20 pound ball
45 towel pull-ups

20/m/5'11"/163

45lb barbell swings
45lb thruster for wb
30 towel pu for rope

20:00

Sub'd:
40x1.5 pood swings for 2 pood swings
45# good mornings for back extensions
9 towel pull ups/rope ascent
21:44
CF W Chester

Sub
50# dumbell swings
20 pull ups for rope climb
All else as RX

22 min

38/m/5'11/165

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 3 steps
20 Double-unders
25 30# db presses
20 Knees to elbows
30 40# KB swings
30 Sit-ups
20 30# DBHSC
25 Back extensions
30 10# Wall ball shots
10 6 foot assist rope climbs

21'09 (7'41 better than last 2/13/08)

As Rx'd
15'19"
It could be better. To many breaks

used faq subs such as 45 towel jumps for 3 rope climbs and 45 thrusters for wall ball.

18:15

For time:
25 Walking lunge (50 total 25 each leg with 25# plate overhead)
20 Pull-ups (110# assist gravitron
10 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (110# assist gravitron standard dips)
10 Knees to elbows
30 Kettlebell swings, 2 pood (25# d-bell)
30 Sit-ups
10 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball(subbed thrusters 25# d-bells)
3 Rope climb ascents (subbed tri-rope pull-ups 3 reps)
total time 30 min

Completed, not timed. Did not do double unders or rope ascents. Subbed 75 normal dips for ring dips, did knee to elbows on floor.

32m/5'8"/175
20:23

sub'd 50 lb dumbbell swing, 40 lb dumbbells HSC, supermans, 45 towels
20:59

18:03
subbed 20# dumbell Thrusters for Wall shots
Subbed 95# barbell hang cleans
standard dips.

great work out

Did this Thursday
Time: 29:25
as rx'd, but 18# wall balls and 30 jumping pull-ups for 3 rope ascents

Done 10/4

Ring dips = push-ups
KBS = 35# DBS
HSC = 20# DB
WB = 12#
Rope Climb = 45 JRopePU

20:37

NB. Cut out pauses before raising weights.

3rd week into Crossfit : 22/m/175# 6'3"

-3 * CFWU

WOD (27:11)
Subbed:
- jump-knee-tuck for box jump
- Dips for ring dips
- 40# dumbell swings for 2 pood KB
- 30 towel P-U for 3 rope climbs

Jeff @ home with 45 towel pull ups.
22:05

C
22:05

No Rope = No rope ascents (pretty lame excuse)

15:25

18:51
Subbed 2 min jump rope (4 DBU this time/5 JKTs, rest regular jump ropes- still learning DBU's)=lame
50 dips
45 towel pull ups

great work out-but I need to work on DU's and get some rings to do this right. The 45 towel pull ups were rough.

45 see-saw towel pullups for ascents

Otherwise, as Rx'd

16:55

As rxd
12:25

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB Tuck jumps
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 70 pound dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells SUB 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents SUB 45 rope pull-ups

21:09

Lots of subs
smith body weight at 6 for pullups and rope
9" step up for box jumps
box jump backs for double unders
hanging leg raise for knees to elbows
15# dumbbell swings
ez bar with 2 1/2# for squat cleans
6# ball wall shots

all reps for each with broken sets

22:43

Lots of subs

smith body weight at 6 for pullups and rope
9" step up for box jumps
box jump backs for double unders
hanging leg raise for knees to elbows
15# dumbbell swings
ez bar with 2 1/2# for squat cleans
6# ball wall shots

all reps for each with broken sets

26:35

23 minutes
subbed 45 pullups for 3 rope climbs

2X CFWU (reps 16)

I modified the WOD as I was training with a friend new to Crossfit.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
20 GHD Sit-ups
25 Back extensions
30 Wall ball shots, 20 pound ball
Row 500 Meter

time 26:13

Minus rope ascents (ran out of time)- 11:26.

Get'em next time!

CFWUx1
23:40
Towel pullup sub for rope ascents

Had to sub Towel Pull Ups (45)

19:52

Some subs.
Lunge: x25
PU: x20
BJ: x50
Row: 250m
Dips: x25
K2E: x20
KB: 55lb DB x30
SU: x30 GHD-style
HSCL: 35lb DBs x20
BE: x25
WB: 20lb x30
Rope PU: x21
25:31

5'9"/23/m/162

Subbed tuck jumps +40 normal jumps for double unders
Subbed Towel PUs for rope ascent. Otherwise Rx'd.
21:57

24:03. 35lb plate thrusters for wall ball. 30 jumping towel pullups for 3 rope climbs. 65lb preset weight straight bar for HSC.

~30 mins

20 tuck jumps
100 dips
60 wall ball 10 lbs
3x15 mountain climber pull ups

20:41

towels pull sub for rope climb

M/53/142/5'8"

as rxd 23:45

Dbl unders are my goat.......

M/ 35/ 131 lbs /5'-6"
As Rx: 18:39
I don't have 20lb med balls at my gym so I do 20lb dumbell thrusters to substitute other than that 100% as Rx.
I really enjoyed this workout.. the only thing I don't like is having to run across the gym and up a flight a stairs to just do the back extentions. For me the hardest exercise is the 50 box jumps for time and the 30 swings with 70lbs when you're a little winded already.. I think that the double unders should be more like 40-50 since I think it's not that hard to put together 20 even when your legs are tired, but 40-50 double udners when your legs are tired is something else.

not quite as rx'd:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck Jumps
25 Ring dips
20 Knees to elbows
45 40# dumbell swings
30 Sit-ups
35 Hang squat cleans, 2x20 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3x15 towel pullups

28:45

m/31/210
sub
20 more box jump for double unders
15x3 towel pullups for rope assent
rest as rx'd
19:54

didn't time this one. just wanted to post that i did it.

ryan - 19:42 (no rope ascents, 1.5 pd kb's)

gunnar - 15:59 (sub'd 500m row at beginning for rope ascents)

WU: 400m/2 min break, 800m/2 min, 1200m/2 min, 1600m/2 min

WOD: sub'd in 55# KB for 2 pd & 35# KB for DB - 18.42

25.02 sub 35# dbsx2 and rope pux45
wu=30 min level 8 stairs

12/05:
31:20

wu=5 min light stairclimb
sub 35# for 2 pood
sub 45 rope pu for climb
sub 28 pu for 20 pu (pr)

M/33/93/192cm
25 walking lunge steps w. 30kg sandbag
20 pull-ups
50 box jumps 80cm
25 dips
20 k2e
30 KB Swings 2 pood
30 sit-ups
20 hang power cleans 50kg
25 back extensions
40 wall ball shots 4kg
23:04 So many subs, almost didn't post.

did the 300 challage from youtube to compare my procgress,

25 Pull-ups.
50 Deadlifts 135#
50 push ups
50 box jumps
50 floor sweepers
50 KB C&P (40lbs)
25 pulls

22 minutes approx. full as rx'd

last time was 24 minus 25 pulls .

felt good about that improvement.

M/33/6'/196

sub'd 20 tuck jumps for double unders
70# db for swings
75 bar dips for ring dips
40# thrusters for wall ball
45 rope pullups (rope over bar, dead hang, one hand over the other... brutal)

20:50 -- I hit the rope pullups at about 16 minutes

as Rx'd:
20:02

as Rx'd:
20:02

as Rx'd:
20:02

Had to modify a bit
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
45 towel pullups

16:54
good w.o.d!
painful but good!

Had to modify a bit
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
100 jump ropes
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
45 towel pullups

20:02

As Rx'd

But with strict ring dips
C2B pullups
No lower ball on wallballs.

15:27

All as rx'd except sub'd tuck-jumps for DUs, reg-dips for ring dips, did 25 HSC @ 30#x2, supermen for BEs and did 15 Towel pull-ups and 30 jumping PUs for the rope climbs.
21:19

25 steps walking lunge
20 pullups
50 box jumps, 20" box
20 double unders
25 bar dips @ +15 lbs.
20 knees to elbows
30 KB swings, 35 lb. dumbell
30 situps (unanchored)
20 hang squat cleans, 35 lb. dumbells
25 back extensions
30 thrusters, 45 lb. barbell
10 towel pullups

29:08

25 Walking Lunges
20 Pullups
50 Box Jumps
20 Double Unders
25 Bar Dips
20 Knees to Elbows
30 KB swings - 70 lb dumbbell
30 Situps
20 Hang Squat Cleans - 35 lb dumbbells
25 Back Extensions on Swiss Ball - Very difficult to keep balance
30 Thrusters - 45 lb barbell
15 Commando Pullups

11:47

25 Walking Lunges
20 Pullups
50 Box Jumps
20 Double Unders
25 Bar Dips
20 Knees to Elbows
30 KB swings - 55 lb dumbbell
30 Situps
20 Hang Squat Cleans - 35 lb dumbbells
25 Back Extensions
30 wall ball shots 22 lb
Rope over bar drill- 15 reps

22:52

As Rx'd except subbed 15 towel pull-ups for rope climbs. Took a little longer than expected wondering around the gym looking for my next peice of equipment.

24:31

as Rx'd except sub's 30 rope PU's for rope ascents

15:37

Lots of subs

smith body weight at 6 for pullups and rope
9" step up for box jumps
box jump backs for double unders
hanging leg raise for knees to elbows
15# dumbbell swings
ez bar with 2 1/2# for squat cleans
6# ball wall shots

all reps for each with broken sets

20:45

Modified as follows due to no rope or rings:

25 Lunges
20 Pullups
50 Box Jumps
20 Double Unders
50 Bar Dips
20 Knees to Elbows
30 DB Swings (70 lb)
30 Janda Situps
20 Hang Squat Cleans (35 lb DB)
25 Back Extensions
30 Thrusters (20 lb DBs)

Time:
16:31

25:35

Jad-17:23
Davey-26:52
Frank-23:36

12:15 met pukie right after.

CrossFit Warmup followed by wod:

For time:
25 Walking lunge steps
20 Pull-ups ( I will kip these)
50 Box jumps, 20 inch box
20 Double-unders (I will do standing high jumps bringing my knees to my chest...working on double unders)
25 Ring dips (30 regular dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (75 lb db...exercising caution here easy to pull back muscles)
30 Sit-ups (on the back extension machine)
20 Hang squat cleans, 35 pound dumbbells ( cool !)
25 Back extensions
30 Wall ball shots, 20 pound ball (the biggest ball we have is 16 lbs I think)
3 Rope climb ascents (I take a rope or a towel and flip it over the chin up bar and do 3 x 5 because one climb is about 15 feet and each movement up on the pseudo rope is about 3 feet)
Post time to comments.

23:59

Lots of subs

smith body weight at 6 for pullups and rope
15" step up for box jumps
box jump backs for double unders
hanging leg raise for knees to elbows
tricep press at 65# for dips
20# dumbbell swings
ez bar with 5# for squat cleans
6# ball wall shots

all reps for each with broken sets

36:17

Lots of subs

smith body weight at 6 for pullups and rope
15" step up for box jumps
box jump backs for double unders
hanging leg raise for knees to elbows
tricep press at 65# for dips
20# dumbbell swings
ez bar with 5# for squat cleans
6# ball wall shots

all reps for each with broken sets

36:17

38 Burpees
WU
29:21
15 towel pull ups vice 3 rope climbs
M/48/193#/72"

Subbed 10 lb ball and subbed 20 Pull ups for final rope climb.
26:58

30 minutes flat
did regular dips
didn't do rope
Did 8 in. quick step up for 40 instead of double nder(figured it was a quick footwork drill similar to double under)
I can only do 2-3 pullups so I am clearing the rack on pull downs with 250. Or if someone is on it I will do jump pull ups

m/41/200

as rx'd 16:38

m/25/5'6"/160
subbed 15 towel pull-ups for rope climb:

18:37

loved that...

m/38/185/5-10
90% as Rx'd
only 20 wall balls, subbed 10 pullups for a rope climb= 30 pullups at the end
18:00
pretty good little workout.

M/20/5'10/140

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20'' box
20 Tuck jumps
25 Dips
20 Knees to elbows
30 Dumbbell swings, #50
30 Sit-ups, anchored
20 Hang squat cleans, #28 dumbbells
25 Back extensions
30 Thrusters, #45 barbell
45 Towel pull-ups

25:53 -towel pullups took at least 7 mins.

Forgot to say on yesterdays 'Helen' post that the time included 45 secs waiting for treadmill to start, and the pull-up bar used was crap as it was diffcult to kip on.

M/62/5'11"/190
As rx'd
20:27

After being religious about crossfit for the last couple months, took 8 days off, it felt great to get back.

Dirty dozen with:
50 dips subbed for 25 ring dips
50 lb. KB swings
30 lb. Hang squat cleans
25 super mans subbed for back extensions
65 lb pound barbell thrusters
50 pushups subbed for rope ascents

b/t 33 and 34 mins but had 5 minute break in the middle looking for med ball...great to back

Dirty Dozen subbed with:
20kg thrusters for wall ball
10 x towel pull ups per rope climb (one arm up; one arm down)

23.59

23/M/178/70"
15:28.6 as RX'D

34 yom 201 lbs.

As rx'd minus rope climbs, no rope
25:19

22:30

sub'd 15 close grip strict pullups for rope accents

27 Male 150lbs

TIME was 14:31

subs included towel push-ups and using a 50lb DB instead of a kettlebell

This workout logged on 21-15-9: http://tinyurl.com/yzkoerx

As required. A very geriatric 26:48. M/5'8"/165/43

24.18.56
Skipped the double unders and rope climb.
The hang clean squat was just 30 lbs each.
Pullups were 30-40lbs assist.
Dips were 50lbs assist.

Subs: 1.5 pood kb swing, and 50 pushups for rope climbs.

16:28

m/29/5'9"/155

mods:
strict pull-ups
3:1 bar dips (no rings)
60 lb kettlebell (heaviest they have)
15 lb wall ball (heaviest they have)
10 one-handed pull-ups (5L/5R) for each rope climb (no rope)

~57:00

19:15
subs:
thrusters with 20lbs for wb's
15 towel pu's for rope climbs

23.39
subs: did superman's for back ext.
didn't do too well on rope climb.
50 lb db for kettlebell

Meyer- 19:37
Edler- 30:04
Stocker- 27:50 no rope climbs

m/35/5'9/170

Took off. In Las Vegas for cert.

23.m.136.65"

as rx'd
23:38(PR)

34 year old female 131 lbs.

As rx'd minus rope climbs, no rope
25:53

22/M/152

25 walking lunge
20 pull ups
50 box jumps (20″)
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (44.1lb)
30 situps
20 hang cleans (squat, 30kg)
25 back extensions
30 wall ball (22lb, 10′)
3 rope climbs

I could have done this faster but I dislocated my little finger 1/3 of the way through. Fortunatley it popped straight back in and carried on with the workout with quite a bit of pain, so still managed a good time.

13:45

19:34

M/31/5'9"/152

Subbed 25lbs dumbell squat cleans.
Subbed 45lbs thruster for medicine ball.
Subbed 45 towel pullups for 3 rope climbs.

Time: 31:52

23:30
sub'd rope climbs with 10 mu's

Rx'd 19.31

Meyer- 29:37
Edler 30:04

Stocker- no rope- 27:50

20:02
subbed 15 stict towel pullups for each rope climb

As Rx'd
9:35

Didn't feel it today. Too many days off lately and some strength bias.

17:58
as rx'd

Push Harder!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips **** Had to sub push-ups
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound DB's **** subbed 45 pound bar
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents**** subbed 25 pull-ups

12:38

18:32. 75# barbell HSC, rope climbs in tree, probably only 12 feet. Otherwise rx.

24 minutes
subbed 18" box; 60 single unders; 45# kb; 25# db; 14# med ball; 30 pull ups for rope climbs