alright pull ups!

awesome wod

dang what's with the heavy back day? anyway it looks great to me!

Damn!!! No access to a rower.

Did my first muscle-up yesterday. the lack of technique was the problem. Thanks to Mathieu at Crossfit Laval Qc.

Sounds like a nice WOD i'm going to sub rowing for running or double-unders, some suggestions?

Nice! I'll do 5 burpee pull-ups to substitute the row. It'll be my 1 year crossfit anniversary tomorrow. Balls out
"Fatigue makes cowards of all of us"

The recommended sub for rows is SDHP... You guys have any other suggestions? You think Box jumps would be a bad idea? Thanks

5 burpee pull-ups to substitute the row..rock on, me to!

FRAT!

15 weeks past shoulder surgery and I'm finally doing some things as Rx'ed. This is my first time with this particular AMRAP. :)

3 days into paleo. I'm back on the wagon!

From FAQ:

Rowing sub is Sumo Deadlift High Pulls: If you don't have a rower, substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin." 250 meters = 25 reps.

Enjoy the pain...

Compare to 090207

Comments about no rower....

The sub for this WOD would be As Many Rounds as Possible in 20 minutes of

25 SDHP's 45lb bar (30lbs for ladies)
21 SDHP's 95lbs (65lbs for the ladies)
15 Pull-Ups

Yup, that's the one.

It's amazing what SDHP's do for your pull-ups on this WOD. You will find religion on the SDHP's on this WOD with or without the rower :-)

Have Fun, Train Hard,

Billy

I love this WOD! I'm definitely going to make it up one of these days. Tomorrows a rest day for me...

Like adam said, we did this on February 7th, 2009

Saw the Sub for rowing is sumo deadlift high pulls which is already part of the WOD. What would be another good sub?

Comment #10 - Posted by: dom, Comment #12 - Posted by: Billy, and anyone else who needs to sub the rower out for any reason:

SDLHP sub for this WOD is silly for obvious reasons. In order to tax the correct system (METCON, not strength endurance), I'd recommend a 12 burpee sub or run 200 meters for every 250 meter row.

#6. Any explanation on the quote? Face value it makes no sense and is insulting. Fatigue is natural, especially with the balls out way we attack these workouts. You'd be hardpressed to find a coward amongst us.

Your response...

I understand why the SDHP is the sub for the rower, but if the rower is a sub for running, why not the opposite (i.e. run 200m)?

Sweet. I just checked my shipping order and my C2 arrives Thursday. I had just told my wife how sweet it would be if Thursday's WOD had rows included.

The run is a good idea! That's what I'm gonna do.

i have a rower that does NOT measure distance accurately. Could someone recommend an approximate time to pull on the rower...

No C2 and don't see the point of double SDHP in the same WOD. I'm going for 25, 1.5 Pood kettlebell swings instead of rows. Should have the same effect

#15

IDK about you, but the sub taxes my METCON. 200m run seems a little short on subbing for a 250m row. But, like any other WOD, sub or scale as desired...that is what I like about crossfit.

The only reason for this comment is because of the words "silly" and "obvious." I don't think it is silly - just stating the FAQ - and it is not obvious to all.

what can i do since i dont have a rowing machine

If suggested sub for 400m run is a 500m row, then 200m run is not too short for a 250m row. Fractions.

#16
Did you really just get offended by that quote? You do recognize that quote, as its been around for ages, don't you?
I highly doubt it was directed at anyone in the community, and it certainly wasn't meant to offend. Perhaps you should work on that thin skin of yours.

Decent split on a rowing machine is in and around 1:30/500m (if you're going all out and have some experience/technique) and 2:00/500m (later on as you tire). So if you have a rower that does not measure distance, I would keep the stroke rate at an absolute minimum of 26/min (this is slow if you are going hard, aim for 30) and go for a minute.

#16 - IMHO the point of the quote is to underline a few key points:
1. Fatigue is inevitable, especially if you are CF'ing correctly and as RxD.
2. Once fatique sets in, our worst qualities are more likely to come to the fore (i.e. backing off the intensity, or resting when we REALLY don't need to rest).

No matter how much of a firebreather we are (or believe we are), fatigue can affect anyone - the question the quote poses (indirectly) is: can you push past the fatigue and conquer the coward within? Why? Because the potential for the "coward" is in all of us - some of us are just better at conquering him/her! Hoo AHHH!

It's a motivational quote dude, the spirit of the quote is to inspire us so use it! :-)

Love the video, James is OPT, what do they call his little bro? There mannerisms are identical, have to head down to Cowtown sometime to drink some of their Kool Aid.

WOD - 08/10/09

Rx'd - 4 rounds

This was a tough one this morning!

(Perth-Australia)

Another fan-frickin'-tastic video. Of course, I'm biased because they talk about CF Calgary and OPT. Good to see brOPT getting some of the limelight; keep an eye on that kid...

excellent video!

4 as Rx

Didn't start my stopwatch till after the first set of Sumo DLHP probably closer to 3 21 0...

way too many rests...

I'm on the road, today I squeezed in AMRAP 20 minutes 50 situps, 50 pushups (aka "Solitary Confinement"). May not get to this one tomorrow, will want to do a strength workout friday so I guess I will see what the hopper bringeth.

Now that I found our Project Phoenix equipment on Fort Leonard Wood, complete with C2 rower, I can't wait to do this one. The Phoenix guys are awesome.

oh no... I just did a one world WOD with rowing SDHP and dips... I guess this'll be a good onw

Could someone please tell me where these sub's are for the perscribed workout?

just echoing Herm's post. Brand X has recommended burpees as a new sub for rowing in the past. For this WOD, the suggestion is to run or bike for as long as it takes you to row 250m (somewhere in the 1-2+ minute range for most)

I like going back and seeing just how much the CrossFit community has improved. Looks like the average rounds for this was about 4 on the linked date - I expect the average will be at least 6 this time around.

Can't wait for tomorrow!

"IDK about you, but the sub taxes my METCON. 200m run seems a little short on subbing for a 250m row. But, like any other WOD, sub or scale as desired...that is what I like about crossfit."

Comment #22 - Posted by: dom

I totally agree with you on liking the flexibility of these workouts and substitutions. Any sub is game, and you can get creative. I do it all the time with my classes, especially if a client is working around an injury or chronic condition.

The SDLHP doesn't make sense on this workout because it already exists within the workout. 46 SDLHP per round is excessive. Have you ever done Fight Gone Bad with a SDLHP sub for the row? Even though those 2 exercises are split up by at least a minute each, it kills the local musculature.

I don't care if you are a top Crossfitter, your shoulder muscles will fatigue first and quickly if you go all out (i.e. shoulders will fail before the lungs).

Dom, if you actually do the sub, I'd like to see it done. Let me know how it goes and how your shoulders feel during the last five minutes. Good luck bro.

#16, further to #27 response, I'm pretty sure the quote was one of Vince Lambardi's favourites and the original quote was that of General Paton's.

I personally find this quote to be one of the most inspiring and perfectly in line with the CrossFit culture.

Our aim is to be as physically prepared and conditioned as possible to handle the unknown and unknowable. The better conditioned we are, the less likely we are to fatigue in the face of the unknown and unknowable.

Case in point, try sparring fresh opponents round after round. I don't care who you are, but at some point the 10th guy, the 27th, the 32nd or whoever starts to look a little scarier than the first few sparring partners, their punches have a bit more sting, they become more elusive and you can't get out of harms way anymore. At that point there is a voice inside telling you to just lay down.

BTW - If you have never heard that voice then you have never pushed yourself to the limit.

Oy. Pain, pain, and pain. Subbing Burpees.

That voice screams at you every time the firing starts. When your friends start yelling for your help. You want to lay down, you want to give up, but everyone else is depending on you. But The more fatigued you get, the scarier every task beyond the last one becomes.

135
135
145
145
145
145
145

Great video. Mike (brOPT) will be a force in the years to come!
I'm interested to see something more on CF Central. They have some fire breathers there too.

There was about 50 ft between stations so I compensated by stopping short on the row (about 225) each round.

3 rds + 225m + 21 sumo + 3 pullups as time ran out.

Found myself resting a couple of times on the sumos and probably a little too many breaks on the pullups. Overall perception of exertion = 97%. I think I will start recording this number in my tracker along with my times/loads.

Responding to those who wanted a sub for the row. I recommend a Kettlebell Swing which is the same sub when doing fight gone bad. KBS 55 Lbs (M)and 35 Lbs (F).

Get Some

OooRahh CrossFit

Ugh, this looks brutal, hope pukie doesn't sneak up on me..lol

Looks like a fun WOD. I'll be subbing it though for a day of surfing. I'll try to catch up when it's flat again.

#45 How many Kettle bells swings would you do?

Subbed 300 m Run (200 seemed too short)
21 x 88# SDHP (used 40 kg)
5 x full PU / 10 x PU Jumping & Kipping
42' between stations.

4 rounds even, with 150 m into 5th run.
Should have gone with the full 95# SDHP though - had a bit left over... :-s
2 months into CF and I am getting close to Rx's - stoked for tomorrow!

27m/93kg
20min 3 rounds
3rd ever crossfit workout. Getting used to pain!

Subbed 75# sumo's for extra intensity.

4.5 rounds

4 rounds

I have a rower but the display is not working. How long time does it take to row 250 meters aprox.?

#53, Jesper - 2 Mins max.

4

m/44/185

4 rds plus 120m row

2.9 rds :-)

row 250m x 3
sumo dl (with 10kg) 21x3
pull-ups (against 45) 15, 15, 13

4.67 rounds, finished the SDHP on last round, went for the pull-ups for good measure. Felt good, feeling nice, good way to break up the exams!

M/26/197cm/91kilos

Hey y'all,

I was wondering, since I dont have a rowing machine, wether I could do sumo deadlift highpull as a substitute for the rowing meaning that I'll just do sumo dl highpull + pull ups? Or should I bike for about 250m instead of the rowing?

thx in advance

3 rounds + 250m row

AMRAP in 10:
21 x swing, 55 pounds
21 x SDHP, 55 pounds
15 x jumping pullup

3

Greetings from Sweden!

4 rounds.

SDLHP: 55 punds
Jumping pullups.

2 rounds in 15 minutes, nothing left to even attempt another one. Will go for 3 in 20 next time.

Subbed 2 min sprint on treadmill ~ 400 meters

Jumped the second round of pull-ups. Did a lot of supplemental pull-up work yesterday which given today's WOD wasn't a great move.

3 rounds as Rx'd

5 rounds + 250 Meter Row

me:
4 rounds flat as rx'd

beemer:
3 rounds + run + 8 sdhp (55lb sdhp, 30lb assist on pullups)

...oops we both ran 200m as sub for 250m row

Oh, this is perfect for tommorrow. Fits right in for CFSB.

Rx'd
4 rounds with 100m rowing into the 5th
My grip gave out on me near the end

28/6'8"/222

4 + 200m

Got through 3 + rounds, needed another 2 min or so to finish #4. Great WOD.

f/33/5'5"/130

4 round - 65# on the high pull

my shoulders and forearms are DONE!

subbed 25 burpees for rows
3 rounds + burpees and SDHP's

hey guys
quick question: is there an age limit for the certification seminars? I ask cause i plan on going to school and getin degree in excercise science and would love to be cf certified.

48/6'/180
400 M run, 21 sdhp, 15 PU
3 rounds plus run
had to lower HP's to 65#
totally done at the end...great w.o.

4 rounds, plus row. still hurting from muscle-up WOD so went to failure for the last two pullup sets (10 & 11).

#75- I would be very suprised if there is an age limit.

m/41/5'6"/145

subbed 25 sdhp w/ 45# for row
4rnds+row+5sdhp

Ran 24:47 5k
Ring pull-up's
row 250
90 lbs SDHP
3 and 2/3rds rounds complete

M/28/5'10"/175
4 rounds rx'd + 250m row in 5th round

Great WOD...my shoulders and arms were fried! This was a lot tougher than it looked.

Ran 24:47 5k warmup

Row as Rx'd
Ring pull up's
90 lbs SDHP

3 2/3rds rounds complete

Hey All,
Names Mike,
sub with 55lb dumbell KB swing 15 reps
Sumo deadlift highpull 75lbs15 reps
Pull-ups 10 reps
6 rounds

43/6’2/215
Crossfit Birthday 3/2008

On the video -

Bro PT laid it down in pretty stark relief in that interview. Anyone can snatch 230? Okay. That would be nice. Meanwhile, a sub-15 Filthy 50? That would pretty much mean doing it without much rest at any stage. Sounds a bit like a 500+ Fight Gone Bad. That is some serious stuff.

m/45/165

3 rounds + row(subbed sdhp)

the rows , sdhp, and pullups really slowed me down!

4 rondjes + 1 keer roeien

Wow. This is gonna be a good one. Get some. By the way, all of your posts get me fired up for my workout. I love this website. So motivational. God bless you all. Get up for it!!!!

m/24/175

4 rds as rx'd
that hurt

m/32/5'9"/170

3rds + row

26/m/5'11"/208

5 rounds even

Did anyone notice the narrator sounded a lot like Marty Stouffer from Wild America? Takes me back. Good video by the way!

substitute for last sunday:
21-18-15-12-9-6 and 3 rep rounds for time of:
Power clean 95 pounds
Sit-ups
pull-ups

great for building your grip!

11:59

I am a Marine and today my OIC is celebrating his 40th Birthday and his 20 year mark in the Corps. He and 3 others of us are very strong CF advocates and practice religiously. He is blowing off today's WOD and gave us HIS WOD. We are all doing it with respect to him as a leader and great Marine!

His call sign is Jenna and thus he named it "Jenna", but we know it as

"Phuck You I'm 40"

No subs - if you do - you are a pussy.

All weights are noted and reps for each exercise is 40.

Grab your jump rope and hang on...

Pulls
Push ups
Dips
Dus
95lb squats
Pushups
BW Squats
Dus
Knees to Elbows
Push ups
Arches
Dus
95lb Hang Power Cleans
Dus
95 lb Thrusters
Dus
1 Pood KB Swings
Dus
HSPU
Dus
95lb Push Jerks
Push ups
400 Crunches

Happy Birthday To Me

Post time:

Happy Bithday CWO4 Jamison, you are a fantastic Marine and a great leader/role model

5 rounds Rx (+ 250m row)

m/29/5'11/168

rx 6rds+ 50m row

31/m/5'10"/210

first time doing this wod

3 rounds + 250m row as rx'd

5 rounds as rx'd

28/m/5'8"/189

Scalled SDHP to 75#, jumping pullups

3 rounds...actually 2.8, time ran out on pull ups but finsihed anyway in 21.05...

felt dizzy/sick after, but feel good now an hour later....no pukie

Burgener WU.

Subbed 25 burpees for rows.

2 rounds + sdhp and PU.

Started rounds with the sdhp.

50kg SDHP
subbed inverted rows for pullups
3 and a bit rounds

3 Rounds.

25 burpees subed for Rows...brutal
61 lbs SDHPs (as rx'd for my body weight)
15 Pull-ups

2 rounds in first 10 min, then it took me all second 10 min to get through the 3rd round due to feeling faint

really thought I might pass out doing this workout, glad I didn't. Maybe next time I'll be able to do a 4th round without fainting...

All I have pretty good endurance but when it comes to strength I lack. I've usually been scaling down on the RX weight so I can get more reps. Now for a workout like this would that be a good idea? I can do SDHP at 95 but I would mos def have to break it up probably into like sets of 5 or even less. So am I correct in scaling WOD's like this down? Any input is welcomed and feel free to email me. Thanks and this looks like fun but we'll see afterward.

subbed 200m run for rows

4 rounds + 200m + 16 SDHP

1st rnd good, arms, etc... fell apart after that and I had to break the sets up.

almost 3 rounds, had a couple of pull-ups left. i have to work on my metcom-abilities...

Well, that really, really sucked (in a good way.)

Subbed 25 50lb DB swings for rows. First time doing 95 lb sdhp, ever, so I'm going to go out on a limb here and predict a sore back tomorrow.

3 rounds plus one round of swings. 30 secs to spare, back had enough, don't think I could've gone another rep of sdhp.

m/43/5-5/170
as rx'd
4 rounds plus
250 row, 4 SHDL

Does anyone know of any websites that gear their WODs toward longer, endurance, tactical aspects for military athletes? I had one bookmarked and lost it so any suggestions would be much appreciated. Thanks!

Brad #75-

I can't find it on the L1 page or FAQ, but I think I've seen the minimum age listed as 15 or 16. Email deana@crossfit.com, she handles all the customer service stuff for cert registrations.

6 rds.

4 rounds at 20:30

I love SDHP's! I'm chomping at the bit to try this WOD.

as rx'd

4 rounds + 250m row + 14 SDHP

Comment 107,

Try militaryathlete.com That site is geared almost exclusively for operators, and combines many aspects of CF with strength training.

Second CF workout today. Read a lot of what people are doing as a sub for rowing. I have access to a UBE (i.e. arm bike). Would this be a decent sub, especially if I did it backwards instead of forwards?

M/6'1''/193

3 rounds + 208m on Row.

Comment #92

That's a sick workout. I like it though and will 'borrow' it from you! One question, what Dus? Semper Fi

Tony Rosa MSGT USMC (RET)

41/M/5'9"/160

That quote about cowardice and fatigue really hit me in the gut today. Too much cowardice crept into this WOD (my third WOD BTW). Very inspirational comments guys! Praying for more courage tomorrow.

2 complete rounds plus 250m row, 21 HPs and 5 PU

I'll have a guess Dus means double unders.

Here's a question: instead of Thrusters I did 1-1-1-1-1-1 back squats yesterday, and though I was fine at the time, today I feel like I've landed on and bruised my coccyx really hard and can't work out why. Can anyone explain that?

F/28/5'8"/132

20:11
3 rounds + 360m run

Subbed 360m run for row
scaled SDHP to 65#

*pullups without gloves are destroying my hands, but with gloves, the padding increases the diameter of the bar (bar + padding of glove). Do I just keep at it until i gain some leater for palms? Suggestions please?

@ #120:

I know this one. Chalk your hands. If your gym doesn't like that, use liquid chalk, available from all good climbing shops. If they don't like that, start an argument on the gym floor.

3 rounds (barely):
250m row
75 pound sumo deadlift high pull x 21 reps
pull-ups x 15 reps (negatives only on the last two rounds)

#120 Gloria

We have had really good luck taping our hands with the method that was posted a few months ago. If somebody has that link, maybe they can put it up again.

CFWU x 3

Totally Punk'd this as did not write it down; 12 vs 21 on the SDHP; oh and at #75 lbs....

4 rounds

still w/ gravitron assist and elbow is holding together..shopping for a pacifier.

CFWU x 3

Totally Punk'd this as did not write it down; 12 vs 21 on the SDHP; oh and at #75 lbs....

4 rounds

still w/ gravitron assist and elbow is holding together..shopping for a pacifier.

Quick question: Are the prescribed weight ratios for "Linda" applicable for both men and women or are there crossfit gyms out there that adjust, especially the benchpress? I understand that prescribed is self-explanatory, but I was wondering what people are doing in practice. Thanks in advance.

5 rounds + 250m row
Male/65"/167/31 yo

34/F/5'10"/160

As Rx'd with 66#
5 rounds + 250m row & 7 SDLHP (PR)

Up from 5 rounds even in February.

m/41/200

6 plus row 55m pr

did fran today in 5:37 my pr is 5:13 so it was not the best time today but still a good work out.

3 rounds in 25 minutes

Extended the time as I was doing laps around the gym to get at the equipment.

Rivs

29/M/140

Subbed 12 burpees for row and 35 lb each hand dumbell SDHP for the 95 lb SDHP due to hotel gym limitations

4 rounds + 7 burpees

Rounds: 3 rnds + row + SDLHP + 4 pull-ups
Rower and other exercises in two different rooms. Pull-ups slowed me down as well.
Completed 4 rounds in 21:39

m/41/155

3 rounds + row

Sub'd 75# SDHP

Wow... didn't look bad. Ha! That's what I love about CrossFit... you think there's finally an easy WOD but then you get into it and BAM you get your ass handed to you.

After the last four days off. Did the 120/120. Not feeling good at all today.
8:03

120/120 from a few days ago. 9:51 better then last time but was doing sets of 5 so not happy about that.

CFWUx3~minus pull ups

65# used for SDHP
Kipping pull ups

5 rounds + 250 meter row + 21 SDHP

4 rounds + 250M Row + 21SDHP

I had to do jumping pullups because of the gigantic rip in my hand that's still healing. medical tape makes a big difference though.

M/22/6'2/160

3 rounds + 250m row + 15 SDHP

Wow, a lot harder than I thought!

Subbed 25 SDHP @ 45# for row
21 SDHP @ 95#
15 Pullups

4 rounds + 25 SDHP@45lbs + 12 SDHP@95lbs

Did OHS afterwards
2sets, 10 reps 95#
3sets, 10 reps 135#

1rep: 155, 185, 205 (new PR)

m/30/72"/203

4 rounds on the bell
subbed 25 - 53lb KB swings

shoulders are smoked

almost met pukie, dry heaved instead

buddy Daniel met him though

Subbed 20 burpees for the row

4 rounds + 15 burpees

M/23/5'10"/165#

As Rx'd
4 rounds + 15 SDHP

Subbed 300m run for rows. 4 rds. + run and 9 SDHP's.

m 37 6' 165#
4 rounds rx'd

42/m/160
4 rounds and a lot of sweat
hurt left arm a week ago-should not make a difference

5 rounds, subbed run to Sneden Street for row

5 Rds.

3 rounds plus the row, sdhp and 7 pu's.
Used 60lb onthe sdhp

AMRAP's scare me, I start out too cautious, thinking I need to conserve, then my last round is all out. Need to learn to pace more accurately.

Next time pace the row at 2:00/500 pace, 28spm.

Subbed 25 1 1/2 pood KB swings for rows.
4 rds 13 kb swings.

I would like to try this with a rower, the kb swings slowed me down and the combination really played havoc with my pullups.

rd1 :49/1:54/:40
rd2 1:36/2:31/:50
rd3 1:55/2:32/:53
rd4 1:50/2:45/:58
rd5 :39

"95 ways the barbell hates me"

AMRAP 20 Min.
5 Thrusters 95#
7 Hang Power Cleans 95#
10 SDHP 95#
As Rx'd

5 rounds even

2 rounds- as Rx'd

4 rounds plus row dlhp and 6 pu

3 rounds

rower was far from weights

subbed standard upright row's at 30/20 kg for SDHP as the olympic bar had been left with loads of plates on and i'll be damned if i was unloading it!

10 burps / 20 1.5 KB
10 95# SDHPs
5 Pull

4 + SDHPs in 20 minutes

3rds CFWU only 5 pu

Felt like crap today just no energy...
subbed 21 70# seated cable row for 250m rowing

3rds + 21 cable rows + 21 sdhp

5 rounds.

22/M/6'/165

2X CFWU (no OHS or PU) 16reps

WOD as RXed
3 rounds + Row + SDLHP + 3PU

Training partner's second Crossfit workout...great job

subbed 25 40# SDHP for 250m row

3 rounds 23 SDHP

20/m/5'11/163

Great WOD today! Hard and exactly what i have wanted recently!
Subbed 20 burpees for row
65# SDHP
15 pullups
4 rounds + burpees, sdhp and 9 pull ups.

Quote from the video:

"anyone can get a big snatch and anyone can get a big bench press, but not everyone has a sub 2:30 fran"

I disagree.

Not everyone can get a big anything....it's all hard work. Nothing comes easy in CrossFit...just my 2 cents.

Great Workout

CFWU (-) pull-ups

4x rounds

Crossfit workouts MMMM....MMM....MMMMM, Crossfitworkouts MMM...MMM..mmmm....

3rds WOD as RXed
Used 90# for SDLHP instead of 95#

3 rds + row

SDHPs: 25# dumbells
Gravitron PUs

First WOD!

Ran Squadron PT this morning (250+ Marines):

Tabata CFT?
8 rds of 20 sec on 10 sec off per exercise with a 2 minute rest between exercises (to facilitate the movement of personnel) of:
Pushups
Squats
Burpees
Ammo Can Presses (~30lbs)
Sprints

We split the group up into 5 teams, with each team starting at a different exercise and rotating through the workout. In hindsight, 2 min rest was more than enough time to move the groups between exercises and could be shortened to 1 min. I chose exercises I knew most Marines could do safely and effectively. It is difficult to find the equipment and space for such a large group. All in all a great effort, no injuries, and excellent participation. Any comments, feedback or recommendations are welcome.

As rx'd 5 complete rnds.

M/6'0/220/25

M/27/6'/165

2x rounds with 65lb and 75lb sdhps.
1 extra 250m row.

Completely exhausted.

3 rds. for me, with about a minute of rowing into the 4th. (I did only use 65 lbs., though, for the Sumo Pulls and substituted pulldowns for pullups.)

5 ROUNDS + 8 PULL UPS.

READ POST 154. WAS GOING TO BUY A CAP SET FROM ACADEMY FOR 189.00. WILL SAVE FOR A QUALITY SET FROM ROQUE. THANKS FOR THE INFO.

4 rounds + 5 SDHP (no rower)
Did SDHP in place of 250 m. row

did 4 rounds in 20 minutes

45# dumbbell swing - 25 reps
55# SDHP - 21 reps
60# assisted pullups - 15 reps

great WOD!!

totally killed the whole body - i was too sore and tight from monday's workout to do kipping pullups.

3 rounds

m/45/6'3"/200#

4 rounds completed

1st round no assist on pullups
2nd round graviton -70#
3rd round jumping pullups
4th round graviton -70#

Pullups are starting to improve!!

M/27/6'/335

3 rounds

Assisted pullups with the gravitron.

Nearly made 4 rounds in time, had pullups left which did after time, great WOD

4 rounds + rowing & 8 sumos

M/26/140/5'11"

4 rounds + 114m rowing

CG E-City CrossFit:
Leary-5
Santaigo-4.5
Legutki-3 rounds +row & SDHP
Johannessen-3 rounds +row & 11 SDHP(scaled)
Post-3 rounds +row & 14 SDHP(scaled)
Powers-4 rounds + row & 15 SDHP(scaled)

49/m/190

As Rx'd. 4 plus row.

is there a difference between pullups and chinups?

4 rounds + row and SDHP
finished 5 rounds in 21:26

Modified WOD: 4 rounds for time

(20) 55# KB swings
(15) 95# SDHP
(10) Pull-ups
400m Run (treadmill)

24:00 even, then laid on the floor for 3-4 minutes! Ooh Rah!

@ #107 Doc Mock:

Try SEALfit.com

They use cf style programming for the work capacity sections of the workouts. But they are generally much longer and more grueling total workouts. Fun stuff though.

m/29/5'8"/157

4 Rounds + 18 SDHP Rx'd

M/26/5'10"/180

4 rounds + 15 pullups and 16 sdhp

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

4 rounds +run, sumos, 5 pullups. I really thought I wound get 5 plus.

rx 3 rounds

33/m/165

subbed 25 sdhp (45lbs) for rows
completed 3 rounds plus 25 sdhp

Completed 5 Rounds. Tried to get on the row but was gassed. Great WOD.

www.crossfitobsession.com

Rx'd

3 rounds, subbed 75lbs for sdhp, 10 pull ups, instead of 15. Also, two sets of stairs per round (to get to row). Could have gone another round within time but was gassed. Have to climb tonight, still!

Well that was way harder than I thought it would be.

Subbed 40# KB swings for row. Rest as Rx'd.

4 rounds in 21 ish minutes. Grip/pulling power=gone towards the end.

Go Navy!

4 rounds
haven't posted recently because I lost my watch

4 rounds

60# kettlebell SDHP

Mod JUPU otherwise as Rx'd... forearms and traps SHOT.
Rd1: 0:53/1:33/1:16= 3:42 (66/68) Always take it out too fast
Rd2: 1:00/2:08/1:28= 4:36 (70/72) Sets of 3/4
Rd3: 1:00/2:20/1:33= 4:53 (69/72)
Rd4: 1:02/2:20/1:20= 4:42 (71/74) Knew 5th rd short
Rd5: 1:00/1:00 (12 SDHP) = 2:00 (62/70)
Total: 4 rds + Row + 12 SDHP (63/74)

as rx

3 plus row and 11 sdhp

3 rounds in 21 min

had to use 2x 45lb db
assisted pull up machine (-40lbs)

pain.

Required reading:

The link to the prior WoD comments from 2004. All 41 of them.

Going to finish this now. Shooting for 5 rds.

Dale

41/m/176cm/73kg

AMRAP 20 minutes
12 Burpees
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

5 rounds + 8 burpees

Burpees and pull-ups unbroken, but had to split those 21 SDHPS in 3 sets.

4 rounds plus 250 m row running up and downstairs to the rower

m/24/6'3"/180

4 rounds

Used 60# kettlebell for SDHP

GREAT WOD!

6 rds as rx'd

3 rounds

subbed 25 45# SDHP for row

34/M/194

5 rounds + 150 meters

M/24/5'11"/185

completed 5 Rounds. Nice WOD
Then went and did me and my buddy's core work out and then swam 600M.

3 rounds of 250m row, 21 sdhp @90lbs, 15 pull ups with bands. I finished my 4th 250m row and got 8 SDHP in before time ran out.

4

m/19/150lbs

5 rounds on the nose.

m/26/6'1"/204

2nd CF workout.

30 Double Unders
SDHP 95 lbs, 21 reps
Pull-ups 15 reps

3 Rounds
+30 DU's
+21 SDHP's
+5 Pull-ups

SDHP's left me gassed.

4 rounds in 20:52
lost some time in transitions going up and down the stairs... so I finished the 4th round.

F/43/5'8/239/BF52%

FRAT

SLP (please note change in stats: wt down from 250 to 239, BF down from 59% (less 23 lbs) to 52%, LBM up by 13 lbs- Woo Hoo!)Started Zone 9/11/09; CrossFit 9/22/09.

Moved from Buttercup to Puppy scaling as I can move without hurting now (actually, not really sore anymore! Yaeh, I love measurable progress.)

BrandX Puppie scaling as follows: AMRAP 12 min
jumprope singles 2 min
SDHP 30#, 21 reps
jumping pullups, 10 reps

2 rounds plus another 1:15 of jumprope singles

#161 SSgt B- youre my new hero :)

#180 chest to bar -vs- chin to bar

Pack, 55#, assisted p/u w/ 9 plates. 3 rounds.

3 1/3 rounds before I puked in my mouth right at the 14:45 mark,damnit!

Subbed 200m run for the row. Rx weight. 4 rounds plus the run.

5 rounds + 90m rowing as Rx'ed

M/44/185/5'9"
As Rx'd 4 rnds + 250M row

@ my #38
I didn't expect this one was going to be this hard - I recant my previous comment!

Barely managed to finish round 4 as Rx'd - 17 seconds to spare - its amazing what those SDHPs do to your pull-ups!

I realized just how unlikely it was to get over 4 rounds when I finished my second row at the 5 minute mark.

26/m/185#/68"

4 Rds RX - 23:16

Ouch

46/m/71 kg
3xCFWU, reduced PU:s
WOD with 40 kg (88 lbs) SDHP
3 rounds + 250 m row + 3 SDHP

4 rounds + 5th round of row and 5 sdhp... all Rx accept 65# sdhp

24/m/195
6 rounds Rx

26/m/5'11"/185
sub 1.5pood KB swings for row
4 rds

Hello all, i have herniated disc any suggestions for exercises to help with a slow and safe recovery. They want to give me surgery but i would rather just go through the pain and try to work this out than rather end my life forever with surgery. I dont care how long it takes. Any one with info please help me.

34yo/M/6'2''/ 188
Scaled to 65lb. SDLHP
All else as Rx'd
6 Rounds

Pack
Complete as many rounds in 15 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 55-65 pounds, 21 reps
Pull-ups 15 reps
used puppy scaling on pu. 10 assisted per round
3 rounds plus 68 meters

Pilates routine to warm up.

Buttercup scaling -- 3 rounds.

Buttercup scaling is AMRAP in 10 minutes of
400m run
15 reps sumo deadlift high pull with rock
10 beginner pullups

5 rds, as rx'd.

Thruster 1-1-1-1-1-1-1
50kgx1,60kgx1,70kgx1,80kgx1,85kgx1(pr),80kgx1,85kgx1

AMRAP in 20mins of:
250m row(subbed 45lb dumbbell swings,25 reps)
95lb sdhp,21 reps
pullups, 12 reps
Total: 4 rounds + 18 db swings(pr)
Last time: 3 rounds + 25 db swings + 14 sdhp

#212 Kathleen: come join us!

http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/

Don't have access to a rowing machine. Any good subs for the row? appreciate any help...

4 rnds - burpees (started with sumos)

subbed rowing with 15 burpees, pull-ups on door list (still waiting for the pull up bar) - good for my climbing though, rotated with 2 other guys and this slowed it down a bit

48 / 176

as rx'd

4 rounds plus row and 3 SDHPs in the 5th

31/m/165

As Rx'd

5 Rounds + Row + 1 SDLHP

As I am reading through these, there are soo many repeated questions, with the answers already posted! Just read and you will most likely find your answer if it is not already on the demos on the main page of website.....

Ready to go try this workout!! Excited and scared of the puckies ;)

As rxed
4 1/2 rds

As RX'd. 5 rounds completed in 18:10, 6 in 22:10.

Round times: 2:31, 3:27, 3:51, 3:55, 4:25, 3:59.

As rx'ed except for subbing treadmill run for rowing as CF instructor rx'ed. Also 2nd two rounds subbed jumping pull-ups for reg pull-ups.
Rounds: 4.55 in 20min
Best CF workout ever!

Subbed 75lb low cable row 25reps for concept

4rnds plus 15 cable row

#237, Hey Rob! As Rx'd, 5 rounds + row + 8 SDHP's.

cfwu x 1

amrap in 20:00
250m row, damper 5 (all sub 2:00 avg)
21 95lb sumo deadlift highpull (first round unbroken)
15 pullups (no rounds unbroken)

6 rounds in 19:59

6 rounds 10/08/2009

5 rounds, 250m row, 21 sdhp in 19:59

5 rounds 10/08/2009

As rx'd

4 rounds dead

grip failing on last set of pullups

4 rounds. 19 minutes.

26/m/5'7/212lbs
subbed 12 burpees for rows.
Completed 5 Rounds + 12 Burpees and 5 SDHP

3 rounds + 20 burpees

20 burpees
21 95lb sdhp
15 pull ups

I think the burpees killed it, I needed another lung. First time on this one, loved it..hated it!!

M/21/187#/66"

5 rounds + 250m row + 21 SDHP + 11 pullups

That was not an insignificant amount of pulling things towards me.

I finished 6 rounds, but scaled down the workout a tad. Not bad for my first time doing Crossfit.

Herm - toasted the shoulders...but, the workout helped me work on my grip which was starting to fail as I hit the last round of pullups.

4 rounds + 12 45# SDHP

wod as rx'd

5 rounds+250m row+8 sdhp

AMRAP in 20 minutes of:
Kettlebell swings 1.5 pood, 21 reps (for rowing)
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups, 15 reps
3 rounds + 21 Kettlebell swings
completed round 4 for S's & G's

another great video Marty & John!

Best,

Kim Malz

#180-

Pretty sure the difference is chins are palms facing you, pullups are palms facing away..

AMRAP
Sumo Deadlift with 15# db x25
Sumo Deadlift with 30# db x 21
pullups x 15

2 rounds and SDHP x 25 and SDHP x 8

Buy In: 2 min jumprope practice. 50 jumping jacks, 2 rnds CFWU sub push ups for sit ups. 15 each exercise (beginner pull ups and bench dips)

Puppies:
For time:
65 lb Squat clean, 10 reps
25 Sit ups
65 lb Squat clean, 8 reps
20 Sit ups
65 lb Squat clean, 6 reps
15 Sit ups
65 lb Squat clean, 4 reps
10 Sit ups
65 lb Squat clean, 2 reps
5 Sit ups

Had to quit after round 3. time was 9:09

No Cash Out

4 Rds - 22:52
65# SDHP Rds 1-2
45# SDHP Rds 3-4

m/38/76/205

as rx'd 5 rounds

44/169

Subbed 75 lbs. for SDHP

4 rounds + rows and SDHP

5 rounds in 22:16

3rds + 20 burpees & 16 SDHP

20 burpees for row
21-65#sdhp
15-jumping pull ups

6'/25/180/m

6 rounds + 200m Row as Rx'd
About met pukie on rows.
Kipped the PUs
First Post, New to Crossfit LOVE IT

3 rnds + row+sdlhp+9 pullups as rx'd
WAY harder than I anticipated

AS rx'ed
4 rds + 100m row.

09.10.08
@ 20 min - 6 rounds and additional 250m
Row 250 m
21 ea 65# SDHP
15 jumping pull ups

as rx'd

4 rds + 250m row

cfwu x 1

w.o.d. (as rx'd)

3 rounds + 250m row and 15 sdhp

4 rounds slightly modified The Pack:
Row 250 meters
Sumo deadlift highpull 65 pounds, 21 reps
Pull-ups 15 reps (assisted)

m/44/68"/190#

Subbed 25 burpees for rows: 3 rds

4 rounds + 250 m + 21 SDHP + 8 pull ups

3 + 250, 21 and 4 pus

My first official Crossfit workout. 4 rounds and a little additional rowing, I really liked it.

Subbed row as 25 45#bar SDHPs, rest as rx'd:
6 rounds + 10 45#SDHP (Rows)

I don't understand why some of you lower the weight to accomplish more rounds.

Suck it up and lift the weight prescribed.

3 rounds in 22:31 as rx'd. The pull-up was my weak spot.

5 rds + getting my feet situated on the rower

lung burner

M/49/5'8"/180

4 rounds + 250m + 7 SDHP

I used 75# for the SDHP

m/21/155/69''

I made up my own today

five rounds for time of: (wearing 25 lb pack)
-5 ring dips
-15 full squats
-5 ring pullups (turning hands 180, like the perfect pullup)

9:00

WOW I am stunned.
Did THruster/HPC/SDHP wod with 65#, AKA "Humble Pie" by the FRAT, AKA "95 ways the barbell hates me" by bingo

Chose NOT to scale, instead figured I'd rest alot. Didn't even look at my watch, had someone hold it for me and they didn't give me updates on time remaining.

I really really did rest. I swear.

I PR'ed?!?!

8 ROUNDS (last time did 7)

I am taking lots of fish oil, green tea, very strict Paleo, practicing my yoga and reiki. I don't think I've been this relaxed and balanced in a long time. Helps to know I still got my mojo in the gym :) Still little bit puffy, but getting better, little by little. Baby steps!

As Rx:

Aaron:5 rounds
Adam:5 rounds

great workout. Loved every second!

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 3,7
Sumo deadlift highpull 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2.

As rx’d
4 rounds + 80M row
Foam roll after

As Rx:

Aaron:5rounds
Adam:5rounds

great workout. Loved every second!

-women's weight rx'd 65# SDHP
-row as rx'd
-pullups with blue (thin) assistance band (knee in band)

4 rounds + row + 21 SDHP in 20 minutes exactly.

Soo close to 5 rounds but ran out of time for the pullups.

m/19/6'1"/172

subbed 12 burpees for row

5rds minus 3 pullups. finished fifth round in 20:27

4 rounds + 250 m + 18 SDHP as Rx

Doc's orders - no pulling still. Converted it to a pushing WOD:
12 burpees, 21 push press (95#), 15 dips, AMRAP in 20 minutes.

I got 4 rounds, 12 burpees, 16 push presses. Seems about equivalent in work to everyone's pulling WODs today. 2nd elbow MRI on for next week...

2 rounds plus row. got the hang of WOD after pitling painful first round!

I am 2 rest days down (walking only), debating about just a run right now. I show so many signs of needing rest, and yet multilple rest days are a bit of a struggle mentally.

Strong lil pony- Glad you are feeling better!!!
Did you see my comment yesterday? Now I am worried!

M/32/5'4"/142lbs
As RX'd
4 full rounds
started 5th round: got row and only 11 SDHP

M/39/5'9"/190
This was my 1st time on this workout and my pullups suck.
As Rx'd except did pullups assisted on machine BW-70lbs.
Completed 3 rounds with a 4th set of rows and 1 more rep of SDHP.

Prior to this, did 10 minutes on the elliptical and 35 minutes on the Treadmill.

Pony - YA BABY!!! Woot!! Big ups on a fantastic PR girl :) in8girl - are you okay? Kathleen #212 - great progress! measurable success makes it all worth it :) Would love to see you on the blog. Herm - High five luvie! Love to see you doin it rx'd again. I know the road has been bumpy.*HAPPY*!!!

as rx'd

4 rounds + 140 meters rowed.

6th or so WOD

~200m run
15 reps 95# SDHP
10 Pull ups

4.33 rounds

45# sdhp
95# sdhp
15 pullups

3 rds + 14 sdhp

M/42/5'11"/180

400m run
21 95# SDHP
15 pull-ups

3 rounds + 400m run + 21 SDHP

modified - 200m run (old lady on row machine for the whole wod)
back-grip pullups

4 rds + run + sdhp + 9 pullups

5 rounds
+
250 row
2 SDHP

Got 5 rounds in 21:23. I like completing these types of WO's to the nearest round (sometimes)

M/45/6'1"/a buck 65

as rx'd

4 rounds + 250m row/13 95lb SDHP

(splits: 4:00/4:30/5:00/4:30)

m/26/5'11''/177

man this did not go that well, subbed 400 meter run for the row, why 400? great question...
3 rounds plus 400 meters, 21 sdhp, 1 pullup

3 rounds+
250m
15 SDHPs

(jump pullups)

Newest member of the muscleup club! I think the 120 ring dips on Monday took me over the edge!

Rx'd
4 rounds

Did Fran yesterday, so this ended awfully hard... Super impressed by anyone with 5 or more rounds. Noted someone that said 'you'll find religion on the SDHP'. True

I'm not sure I heard the participant at the end correctly. "Anybody can get a heavy snatch... Anybody can get a heave bench press..."

Most people at the games weren't doing an Olympic snatch according to proper ROM. They certinly weren't even close to setting any sort of record.

As for bench press, I sure the 1RM for most Crossfitters would be quite low.

Going for all around fitness is great. I enjoy the program myself. However, acting like a Crossfitter can put out incredibly massive strength numbers compared to "anybody" is just stupid. Not not everybody can have a sub 3 Fran, that is very impressive.

But seriously, how many can stanch or clean 400lbs? Or bench 700lbs+? Crossfit is not the end all be all everybody. Stop being so disrespectful and arrogant.

M/32/144lbs/5'5"

4 rounds plus row and sdhp's of 5th round.

F/16/5'7''/135

There wasn't a rower available, so wasn't sure what to sub for that. Did hang cleans 12 reps at #65? Did High Pulls at #65.
4 Rounds+ 12 cleans and 15 P.U.

CFWUx3 ex pullups

subbed 25 DU's for rowing

3 rds + + +9 pullups

started with SDHPs
4 rounds + 21 SDHPs, 15 PUs, 206 m row
no post from previous date

JeeeeZUS!!! My posts have been stuck for days!!!! Pony - awesome PR!!!!! Woot-woot!!! Herm - I know how much doing a wod rx'd means to you :) Iyam PROUD!!! #212 Kathleen - good work! We'd love to see you on the blog!

WOD
as rx'd,sdlhp @ 45kg,
5 rounds on the dot.
struggling wi extreme pain in both elbows,but managed to get 3 wods done,having to miss out loads cos of elbows !caught up wi Annie and f/s .

38M/5'10"/165#

W/U: 17 ROM exercises.

As Rx: 3 rnds + 250m row + 21 SDHP + 3 pull-ups.

PR is 4 + rnds. Day 3 of suffering from the flu (now more of a severe head & chest cold). I decided to do this at half the intensity (aiming for 2+ rnds). Did a little more than that. But if I was healthy, I may have PR'd. So this is close enough to half.

4 x 50m shuttle runs (thought it'd be a bit tougher than a straight 200m)
21 SDHP @ 42.5kg
15 Pullups

4 Rounds + run + 13 SDHP's. Good fun! Back was smoked in that last set of SDHP's

m/40/170/5'10"

modified:

27 1 pd. kb swing
21 55lb DB SDHP
15 Pullups

4 rounds

M/29/165

As rx'd: 6 rounds. That sucked. Wanted to puke a few times thanks to the 250m row.

Our gym's rower seems easier than a C2, so we rowed 400m instead.

F/51/5'6"/130
4 rounds + 6 sdlhp
(65# woman's weight)

M/50/5'11"/172
I did 95# power cleans instead of sdlhp
3 rounds + 19 cleans

#210 Kathleen-great job, keep it up.

Herm- It is good to see you back to full Rx'ed WOD's. I bet you thought this day would never come. You will be setting PR's again before you know it.

25 sdhp 45lbs
21 sdhp 65lbs
15 pullups

3rds+25+21+5pullups

M 49 / 6'2" / 190

3 rounds plus 4th round rows.
Pullups were deadpull and took the most time
did them 12+3 first round
8+5+2 second round
7+5+3 third round

25/m/167

as rx'ed - 6 rounds + 150m row

@vince- CF isn't the end all be all if you want to be a specialist, which is what you would have to be to have a 700# bench or a 400# snatch. we don't claim to be great at anything, but we are good at all areas of fitness. there is no reason why a crossfitter couldn't put up big strength numbers. the program would just change to a strength bias with less focus on the metcon. the games participants aren't specialists so they probably aren't going to put up enormous strength numbers. on the flip side, show me a 700# bencher who could finish the 7k run from the games within the time limit.

oh and about the bench max for cf'ers. i'm on a bench once every three months and my 1RM is still what it was when i played college football. that should say a little bit for the programming here.

WU .5 mi walk .5 mi. run
WOD
3 rds and 250 m row plus 21 SDHP

5 rnds +row+SDHPx17

once again felt like 6+rnds, but only recorded 5... def 6+ next time. also, need bar closer to C2.

then curls, shrugs, shoulder raises.

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

As Rx'd: 3 Rounds + 250m Row and 21 SDHP's

Was really trying to get 4, and I probably could have if the gym wasn't so crowded, and had to wait more than once for a chance at the pullup bar.

Can't wait to get an actual garage, and set up my own garage gym.

Subbed 2 pood KB for 95lb barbell
4 2/3 rounds in 20:12

3 rounds at the gym. Went to 30 minutes to compensate for travel between cardio area and heavy weights (racks) area. And last round someone took my barbell!! Grrrrrr.
So I had some unpredicted downtime.
Regardless, I had strong rows (under 2 minutes) and pull ups. First time doing sumo highs-- first set 21 @ 95lbs
2nd 11/10 @ 95lbs, 3rd 12/9 @85lbs. Re did reps with bad form.

Nice and sweaty after 30 minutes. Finished with 200 machine crunches.

23/F/5'10''/157

4 rounds-as Rx'd plus 100m Row

Special thanks to Laura DeMarco for motivating me to leave the band behind!

Well, accidentally did 500 meter rows (misread WOD):

4 rounds:
1st: RX (1:40 row)
2nd: 1:45 row, 15 SDHP, 15 PU
3rd: 1:50 row, 5 SDHP (95 lbs), 16 SDHP (45 lbs), 15 PU
4th: 1:55 row, 15 SDHP (45 lbs), 10 PU

Crossfit since June, 28M, 5'10", 175lbs

Holy Hell!!! just got my rower in and did this workout...got 4 rounds.

My substitutions:
Complete as many rounds in 20 minutes as you can of:
Run 201 Meters (1/8 mile)
95# X 21reps Sumo Deadlift High Pulls
15 (mixed real, beginner and negative) Pull-ups

m/48/178

Warmed up with some selective stretching, double unders, and overhead squats. Also did the Burgener warmup. Then I did the following version of the wod:

AMRAP in 20 minutes of:
Double Unders, 40 reps, 0:59/1:34/1:37/1:45
Sumo Deadlift High Pull, 95 lbs, 21 reps, 1:33/2:20/2:39/1:58
Pull Ups, 15 reps, 0:57/1:43/1:32/1:17
Total 19:58 / 4 Rounds

Did not have access to a rower so I worked on my double unders instead. Strung together 40 consecutive double unders in my first round - this is a PR for me. Thereafter, I went single-double-single-double.

D
@ home
3 rounds
+ row + 10 sumo (97#)

4 rds and a row

4 rnds plus 1 row. Rowed for 1 min for the 250 m.

M 22 / 6'3" / 175#

WOD subbed 20 burpees for row and only have 70# for sdhp

3 rounds + 20 burpees + 9 sdhp

was disappointed with my performance and finished out the round afterwards.

5 rounds (115# SDHP)

bwt-235

3 rounds...

Those damn SDLHPs took it out of my pullup!

M/25/5'11"/185

22 min 4 rounds rotating with a partner. Lost time trekking across the gym.

M/25/6'1"/205

5 rounds using 25 reps of 45# SDHP to sub for the rowing. Forearms barely working.

37/m/220/5'10"

Subbed 300M run for row, no rower....yet!

6 rounds plus run

That sucked the grip right out of my pull ups. That was rougher that it looked on paper!

Had to sub 50# Shoulder Press for SDHP after wrecking my lumbar muscles with 21-18-15-12-9-6-5 95# Power Cleans on Monday.

4 rounds + row + 18 50# Shoulder Press in 20min

5 rounds in 22:26

I'm a newb and not very strong yet, so please don't judge too harshly.

3 rounds plus 250m row and 8 SDLHP

Scaled to pack-like:
For SDLHP used the 45# bar and focused on form
"beginner" pull-ups
20 minutes, but apparently I should have scaled down to 15 or 12

3 rounds + 250 m row

250 m row
SDHP #75, 21 reps
15 pullups, #40 assist

as rx'd

5 rounds + 100 meters on row.

puppy scaled....tired, low energy. 5:30am

no rower....

21 sdlhp w/ 45# dbs
15 pushups
12 ring pullups, strict

21:38 total, 163/144

1. 3:49
2. 4:55
3. 4:52
4. 4:01
5. 3:59, total 21:38 at 20 min had finished 3 pullups into the 5th round.

sdlhp: all broken.
pushups ok
pullups all broken, by sets 3-5, doing sets of three reps.

5 rds as RX'd

Talon, people scale the weight back because not everyone is at the same strength level. If you pay attention enough, you will also see people who scale the weight UP for some workouts. Had you scaled the weight back 10 lbs, you may have finished 4 rounds and been actually done more work. Don't let you ego get in the way.

m.23.175

Rx'd

5 rounds plus a row

4 rounds

My shoulders are killing me! I enjoyed this one! I ended up getting 4 rounds out of myself, the pull-ups were kicking my butt!

4 rounds with a 70# SDHP - I'm a girl!

as rx'd

4 1/3

First x-fit workout as Rx'd:

9 pull-ups short of 3 rounds.

Traveling so had to make do with what I had. Did max rds in 20 minutes of: .4 miles on an exercise bike at level 12 setting, sdhp on a universal weightlifting machine (tried to make it feel as close to 95# as possible), and 15 burpees. Definitely got a good workout. 6 rounds exactly.

M/44/6'0"/180
75lbs SDLHP
4 full rounds
plus 250m rowing and 10sdlhp
Felt really out of sorts. Scared of SDLHP.

I keep hurting my right wrist. My wrists keeps slipping further apart. Anyone have any corrective suggestions

m/37/187/6'00"
4 rnds + run + 21 SDHP
200m run
used a 95 lbs db for SDHP

M/29/6'4/274

Row rx'd
SDHP rx'd
Sub push ups for pull-ups (globo)

5 rounds+row

4 rounds + 250 meter row

4 pull ups shy of 4 sets...I was toasted right away....LOL.

M/22/150/5'7"

5 rounds plus 170m Row

4 rounds + row + SDHP + 1 pullup. Tough wod.

31/m/196

5 rounds

CFWU

As rx'd: 4 rounds

2 rounds

5 rounds plus 250m row and 3 SDHP, RX'd.

39/m/190
as rx'd
25 pulls on rower (digital readout broken)

6 rnds + 25 rows + 8 sdlhp

Talon #270-

Because lowering the weight can allow you to keep moving and increase your average power output, allowing for a more intense workout. If 95lbs was near my 1RM for SDHP then I'd be limited by muscular failure and would be breaking the 21 SDHPs into 21 sets of 1 so I'd get zero metcon effect from the WOD. In that case I'd be much better served by dropping the weight to 45 or 55 so it's a metcon and not a strength WOD.

4 rd
I did 25 standing rows using 70 lb on my machine.
(squat and pull pully-bar to chest on the way up)

Janet f/50/5'9/160
65# green assist band
4 rds.

Scott m/49/6'/208
95#, blue assist band
4 rds. + row

Sub'd 400m run for 250m row.
5 rds + 100m run.

4 Rounds Minus 6 Pull-ups

4 rounds plus the row.

5 rounds with 12 burpees for each 250 meter row.
SDHP and pullups as RX'd

3 rounds + 7 SDHP.

Felt completely terrible!

Scaled to 15 minutes and accidentally did 12 SDHPs:

3 + 8 SDHP

I'm starting to feel a little sick and am behind on sleep, so today was lacking intensity big time. Going to take tomorrow off and rest to avoid weakening my immune system further.

m/38/193
Rx
4 rounds, 250 row, 21 SDHP. 12 pulls ups

6 pullups short of 4 rounds

Subbed 20 burpees for 250m row.
2 full rounds + 20 burpees + 21 SDHP + 3 pull-ups @ 20min mark.

M/230/33
Dehydrated as always..

4rds rx'd

w/ 30 yrd walk back and forth to the ERG w/ on ly 1 foot strap. lol

M/25/154#/5'7"

Didn't have it in me tonight. Just completely exhausted

CFwu

As Rx'd

3 rounds + 250m row + 21 SDHP

(Scaled and subbed)

Run 201 Meters (1/8 mile treadmill)
35# X 15, Sumo Deadlift High Pulls
(70# X 15, Cable Face Pull subbed for last 2 sets)
10 (50# assist) mixed grip pull-ups

---5 X Completed!
+ 90# X 1, 425Meter Farmers Walk after WOD.
+ Swam for an hour 10 hours prior.

I lost time moving between equipment at the gym...but probably needed the brief rest anyway! All the weight benches were taken after my second round, so I hurried up and improvised some rope grip cable face pulls. This doubled my walking distance. :\

rx'd

5 + 65m row

rx'd
4 rounds
m/46/5'9"/196

3 rounds + row + sdhp

70lbs sdhp

3 rounds plus:
250m row
7 sdhp

6 rounds + 250 R 18 SDHP

6 rounds of:
row 150 m
21 SDHP w/ 57 lbs
9 pull ups

f/26/140/5'3"

As rx (65lb for women)

5 rounds (and 100 meters on the row...)

28/m/79kg

4 + 11 SDHP

Grip really strained and limiting factor.

As Rx'd, 4 Rounds + Row + 12

subbed row with 200m run

5 rounds + run + 15 SDLHP

As rx'd.. 4 rounds plus 250m row & 16 SDHP

28/M/220. (6'6). Pull ups killed my time!!!

M/33/94/192
4 rounds +250 meter row.

As Rx'd

3 rounds plus row and 16 SDLHP.

Hope its not too wet to run.

m/29/5'7"/145

6'1" 225 M
5 rounds and a whole lot harder than I ever expected it to be..

4 rounds

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

I subsistuted SDHP 45lbs 25 reps for rowing. I had a hard time maintaining my grip with this workout.

M/34/6'/175

sub'ed 200M run for row

4 rounds even

4 rds

4 rounds plus a row.

Took a easier pace today.

3 + 119m

WOD - 5 rounds (with scant seconds to spare)

AMRAP 20 mins
250m row
45lb SDHP, 21 reps
10 pullups

5 rounds with 15 seconds left my timer.

oops, I accidentally ran the 250m

6 rnds + 250m run.

Split open a blister and was bleeding everywhere...I felt like a bad ass!!

subbed 220m run for rows

3 rnds + 1 run, 21 sdhp, and 6 pu

or 4 rounds - 9 pu

M/25/5'9"/185

"CFSB" Shoulder press 5x1, 10-7-4 WU 95x10, 115x5
135x1
145x1
155x1
160xF
155xF

5 min rest then...

AMRAP 2O mins 250m row, 21 75# SDLHP, 15 pullups

4 Rounds + 250m row in 19:33

My shoulders was done from presses then SDLHP so I shouldve been faster on the row cuz I wasnt really out of breath (resting to much cuz of muscle fatigue). NEXT TIME....

DO WORK !!!

Ooops I meant 95# SDLHP.

DO WORK!!!

Haven't had my ass kicked that hard in a long time. 2nd day of CrossFit so here's my scaled version:

SDLHP 25 reps
SDL 21 reps (couldn't get that high pull with 95lb)
15 pull-ups (feet out front - no leg weight)

Two sets around. Sheesh. I'm a day behind now, too.

250 M row and broken reps for SDHP and PU

5 rds and 250 M row

20:22

Lungs on fire and grip gave out after first round.

4 rounds with row and SDLHP's and 2 seconds left on timer.

my goal for next time is to break into 5 rounds.

subbed 15 brupees for rowing
pull ups from the piece of wood above the door

4 rounds

30/m/67kg

sub 350m run for row. 4 rounds.

29/192/5'8"

2nd WOD, 2 rounds, worked on form, still burning!

SDLHP @ 45# x 25
Pullups @ 120# assisted, 15

3 2/3 rounds

sub kettlebell swings with 50 pound dumbbell 20 reps instead of row

4 2/3 rounds

As rx'd

3 rounds (this is a lot more difficult than I expected)

4 rds. plus 250 m row at 19:02. Done.

Sub'd 200m run for row

4 rounds + 200m run + 21 SDHPs.

MarkC, 54, M, 175, 5'8"

As rx'd

Rounds: 3

Plus 250 meter row on the 4th round. Lost some time going up and down the stairs from the C2 to the exercise room. But that also gave me some rest time between exercises so I shouldn't complain.

My WOD Log on 21-15-9
www.21-15-9.com/users/13/calendar/10/8/2009

scaled to:

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 65 pounds, 21 reps
Pull-ups 12 reps

3 rounds in 17:41
grip failed
couldn't get into a rhythm on pullups after sdlhp

34yom / 208lbs

Puppies, complete as many rounds in 12 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 40 pounds, 15 reps
Pull-ups 10 reps (beginner or assisted okay)

3 rounds plus 125M

Rowing was great, high pulls were fairly difficult, but the pull-ups always get me. I had to break up every round, and on the the third round I had to resort to jumping pull-ups. Rats.

man talk about sweating like a pig,....
scaled back on SDHP to 85#
sub 400m run for rowing

20:10= 4.5 rounds

m/42/5'9"/205

m/41/6'1"/190

subbed pull up with mix of beginner and jumping pull ups

4 rounds + row + 18 sdhp

55 degrees in the shed and still dripping sweat by round 2

CFWU- minus pu's
30 lb. SDHP's

3 full rounds + row and SDHP's

As rx'd
4 rounds plus 250 row.

M/20/6'1"/200

As rx'd 4 Rounds ON THE DOT..

21/m/195

3 rounds about 25 min then 3 rounds of 10 135 bench and 20 of calf raises(for my plantars) and abs

also hit a milestone after failing three times i hit 405 on my deadlift woo

M/32/6'3"/205

As Rx'd: 4+250/21/2

As Rx'd

4 Rounds
20 Sec. left on clock.

M/39/196/5'10"

as rx'd=3 rounds plus 250 row, 21 sdhp, and 5 pullups. Should have gotten 4th round, but I started to quit during the highpulls and burnt too much time:)

m/28/173

As Rx'd, with slight interruption from meathead stealing the bar for several reps of an unidentifiable "lift".

3 rounds + 250m + 10 High Pulls.

4 rounds
Scaled last set of sdhp 25kg
19.18
Felt very strong presence of pukie

3.33 rounds.

As Rx'd except pull-ups were assisted.

Felt really sick. Haven't been eating well lately.

pointe claire
200m run
to bar other end 95 lb X21
15 Pull
2 rounds plus 200m, 21 sumo,11PU

subbed 15 burpees for 250m row, RX'd the rest

3 rounds plus 15 burpees and 10 sdhp

As RX'd 4 rnds
this wod was like a big downward spiral. Rowing hurt sdhp's, sdhp's hurt pullups, and pullups hurt rows! That sucked, I haven't had to break pullups into sets of 2 since I started!

4 rounds + 250m row & 9PU

I did 3 rounds and substituted 70 pound cable rows at 50 reps.. Just getting back into the gym after training for and running a Half Marathon.... Good to be back

4 rounds. Had to scale down. After 1 rd of 95 lb SDHP, I could do no pullups, so did 70 lb lat pulldowns. 2nd, 3rd, and 4th rounds did 65 lb SDHP and 2nd, 3rd 60 lb lat pulldown 4th rd 50 lbs. 250M rows got a little slower each time.

M/43/220

3 rounds plus row,SDHp, and 5 pullups

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps (subbed 85#)
Pull-ups 15 reps (broken 5-5-5, SDHP's sucked life out)

4 rounds (needed a few secs to finish last 5 PUs)

Only into my 3rd week of crossfit. I love these WOD. Always changing and challenging!! No room for quitters here.

M/31/152

4 Rounds plus rows

C2 Rower arrived today!
5 Rounds

24/m/196
as:rx
6 complete rounds

29/m/190/72"

As RX'D

5 rounds + 250m row + 9 SDHP

Great WOD, 6 rounds plus is pretty beastly!

5 rounds MINUS the pullups
knackered

39m/6/190

5 rds + 250m + 14 sdlhp

5 rounds plus a 250 meter row.

my grip suffered from, well, all the gripping. Pull-ups feel so weak after a row.

As rx'd, 5 rounds plus 200m row.

Brutal. A gasser. This one also destroyed my grip - I couldn't even get the first set of pullups straight. Regardless, pleased with the results - looking at comments board, I thought it would be good to get 4 rounds and change.

Rows were all around 55-60s (I suck at rowing). SDHPs were 10-6-5, and then 7-7-7 for all other rounds. At the end I was doing pullups as singles, b/c I couldn't hold onto the bar well enough to string kips together.

As Rx'd

4 rounds

back after a couple weeks breather.

6 rounds at 85 LB Sumo...

yea this one is tough all around..

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

CFWU x3
5 rounds +25 rows and 11 SDHP
(subbed 25 cable rows at 90# for 250m row)

40/6'/175/michigan

wu

subbed 250M run, 35# plate for SDLHP, and assisted pullups

7 rounds plus 15 of 21 SDLHP

could barely hold on to either the plate or the bar at the end. wow.

out

4 Rounds as Rx'd

SDHP@55#
3 rounds + 250m row + 6 SDHP

3 rounds +250m row +21 SDLHP +6 Pull ups

m/51/6'/183

subbed 85# in the SDLHP

4 rounds even

5 rounds

3 rounds
250m
15 SDL (45 lbs)---pathetic I know
12 pullups

+ 6 SDL

CFWUx1
4 rds + 250 meter row

add to comment 448

DL
135x8
185x5
225x3
245x2
265x2
265x1

Did not have a rower so I just cut the row. 6 rounds of sdhp and pullups in 19:52. Thought I would do better. My wife subbed 500 meter run for the row and got like 4.5 rounds in a little over 20 min.

5 rounds
chest to bar pullups
115# sdhp
had to go 120m from the rower to the sdhp bar, but still totally gassed @ the end

M/47/66"/135

Make-up on 10/9/09, as Rx,

4 Rounds.

UG.

as rx'd:

4 rounds + 250m

Subbed 250m run
3 rounds + 250m run, 21 SDHP, 3 PU

m/44/185/6'3

As Rx'd 4 rds in 20:20 sec.

Felt just wiped out and was sweating way to much.

As rx'd

5 rounds and 65 meter row.

4+10+21, subbed 10 Burpees for the row due to no rower at gym.

First time with those sumos. Killer. Subbed in lat pull downs for pull ups. 3.5 rounds. Got 11 reps into the fourth set of sumos before time expired.

Thrusters 175,185,195,205, 215, 225F, 225F earlier in the day

sub 5 muscle up for 15 pull ups

5 rds + row

4 rounds

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

Subbed 55 Lb KBS x 25 for the Row.
Completed 3 full rounds + 2 PU. Should have been able to finish the 4th round in the 20 minute time limit but ran out of juice. I even took an extra 30 second break in round 3 to take a phone call from my daughter and recharge.

Next time 4+

OooRahh CrossFit

subbed 45# sdhp for rowing
4 rounds plus 22 sdhp @ 45#

m subbed 42# sdhp for rowing and 42# sdhp for 65# sdhp
2 and 2/3 rounds

Row: 250m
SDHP: 95lb x21
PU: x15

20 min, 3 rounds + row + SHDPx21
Almost met Pukie on the SDHP. Grip was shot on the pullups. Next time bring a towel and get 4 rounds.

As rx'd

4 Full Rounds.

PS: I'm in pretty good shape....and yeah, only 4.

Complete as many rounds in 15 minutes:
Row 250 meters (screen is broken, so 25 pulls)
SDH 65 pounds, 21 reps
Pull-ups 15 reps

Did 3 rounds in just over 16 minutes. completely spent.

subbed rowing for body row on rings (25)
42# sdhp for 1,5pood sdhp

3 rounds +5 body rows

sub 30kg sdhp = 5 rounds exactly

32/M/5'8"/175
5 rounds + 150m.

Very bicept and grip, pace your self.

AMRAP 20 min. Subbed as noted.

F/45y/62"/134# JULIA
SDLHP 30# 25x
SDLHP 45# 21x
Jumping PUs 15x
3 rounds + 2

M/40y/68"/160# GEORGE
SDLHP 45# 25x
SDLHP 95# 21x
PUs 15x
3 rounds + 25 + 1

4 plus row & 7 sdhp

6 rounds in 22:19
Rows: as Rx'd
SDLP: 90# x 10 (4x), 70 x 10 (2x)
PUs 7x1, 6x3, 4x2

250 meter run
21 sdhp @ 95lbs
15 pullups

5 rounds plus 250 meter run.

subbed 25 1.5pood kb swings
21 SDHP @95lbs
15 pullups
4 rnds

cfwu x 1 x 10 add push
run to Y 6:33

4 rounds and 60 m row (finished full 250 m after time)

run home 6:25

not too bad after getting done with a cold

215/6'4"/m/37

4 rds + started rowing

F/24/150

Pack version: (15 min)
250m row
21 SDHP @ 45#
15 jumping pullups

3 rounds (what I was aiming for, woot!)

50# KB swings 28 reps
95# SDLHP
15 pull ups

AMRAP 20 minutes

4 rounds

m/46/174
4 rounds + 92m

5 rounds in 20:06. Subbed 200m runs. I can see this being brutally harder with rowing. Guess I need a rower.

As rx'd

Exactly 4 rounds.

Proverbs 19:20-21

M/23/6'1/168lbs

Only 3rds + row... meh. SDHPs killed me, and took away all my grip for the pullups. Long walks from the rower to strength equipment didn't help. Meh, just need to try harder next time. I will do intervals tonight to make up for sucking so hard.

RX'd: 4 rounds even

m/180/5'8"/29

3 rounds and 200m row

2/3 rounds assisted pullups

as rx'd
2 rounds + 250M / 10 SDHP's

This was was impractical, as the rowing machines are around 100m away from the rest of the gear. It took me maybe 40seconds to get to/from each post, each round.

So, in 20:00, I got 2 rounds, plus rows/7 reps of SDL
I finished the 3rd round at 26:00

200M run - 65 lb SDHP - 10 PU

4 rounds + 1 run.

We subbed 25x 35# DB swings for the rowing.

Me-3 rounds, 25 swings

Jackson-2 rounds, 25 swings, 21 SDHP, 8 PU

M/31/215
As Rx'd
4+ 250

Four. Yikes.

did 3 rounds in about 15 minutes. took it a bit slow. had to go before 20 minutes had passed because of the tow-truck was coming to pick up my car which had broken down....

20 min 4rds,row +11sdhp
23 min 5rds

42/m/190
as rx.
4 rounds + 5 pull ups

40/m/190
as rx.
4 rounds + 5 pull ups

4 Rounds as Rx'd

3 rounds plus the rowing.
Didn't know how many meters on rower so I just rowed 2 minutes each round.

M/27/200

4 rounds

(subbed 25 SDHP 45lb for rowing)

m/31/254
3 2/3 rounds

subbed run 250 meters for rowing

as rxed: 3 1/3rd rounds

Had to do this on Sunday 091011 due to traveling around Afghanistan.

completed 3 rounds minus the 15 pull ups from the 3rd round. Scaled down to 80 lb. SDHPs.

jumping pullups

4 rounds

3 rounds + 250m row

3 rounds as RX'd - coming off Swine Flu after surviving 6 months in Afghan! Got too love Scottish weather!!

Complete as many rounds in 20 minutes as you can of:
Row 250 meters SUB Low Row (70), 25 reps
Sumo deadlift highpull 95 pounds, 21 reps SUB 75 pounds
Pull-ups 15 reps

4 rounds completed + 25 reps Low Row + 4 Sumo deadlift high pull

as Rx'ed

3 rounds with 10 seconds to spare.

Subbed 400m runs for the rowing. Other than that I did as rx'd.

4 rounds + 200m-ish

San Diego

15 Minutes:
3 Rounds

as rx'd

4 rds. + 250 m row + 3 pullups

As RX 4 pull-ups short of 5 rounds then pass out on the floor good times

btw: 154

subbed 400m run for row, and only 75# SDHP's.

4 rounds + run + 21 sumos + 4 pullups.

3 rounds
+ row + 11 sdhp

M/53/142/5'8"

as rxd 4 rds + row + 13 sdhp

M/25/5'9"/195

2 + row + 8

5 rounds as rx'd

Did some flat before and got 295

SIck, did not accomplish

As Rx'd 5 Rds. SDHPs are pretty sick.

5 Rds as Rx'd.

4 Rounds

as rx'd
4 rds

4 rds +200m run and 11 sdhp

m/30/6'/168

today was ROUGH playing catch up after got pulled away by window job and business trip. back on the koolaid now but man doubled up on wods today and got killed...

amrap of 95lb hang clean 25reps, 95lb sumo 21reps, 15 ring pullups.

got 3 rounds minus hang cleans

26/m/5'9"/176

2 rounds + 250mrow + 10 SDHP

as Rx'd:
4 rds +250m +21sdhp
last 5 reps of sdhp were a lil sloppy

m/20/6'/195
as Rx'd

4 rds

time spent going quite a distance from rowing machine to SDLHP

SDLHP needs some form work though

As Rx'ed

4 rounds + 250 meters rowing

As Rx'd
4 rds + 25o row + 12 sdhp

@ home as rxd - 4 rounds + 9
sdlhp

4 rounds

2 mile run in 14 min

then 3 rd's as rx'd

3 rounds + row + 18

Row was upstairs
SDHP's used 37.5 kg
pu's were dead hang because the NATO gym sucks.

as rx'd: 4 rounds

5 rds (25 Push up / 21 SDHP 95lb. / 15 GHD Sit up)

30 kg
jumping chins 10st

2+row+sdhp

As rx'd

4 rounds completed + 250 m row + 11 sdhp's

3 rounds + 225m row

3 rounds + row, high pull and 8 pull-ups.

at work training:

subbed 25 burpees for rowing - brutal

4 rounds even

48kg bent-over row 21
48kg SDHP 21
Pull-up 15

2 rounds + bent-over row
(48kg is too much, should go down to 44)

IIII + 70 meters row

evil wod so much pulling
4 rounds

M/ 35/ 131 lbs' 5'-6"
4 full rounds + 250 row & 10 SDHP
Actually I thought that my grip was not a big factor (which it usually is w/ SDHP) I thought that doing the SDHP after the row made my form BETTER and more efficient.. of course you're now a little winded, but I thought it was an interesting point. i amy try to warm up more with rowing when I have SDHP's in my WOD in the future. Thanks... great WOD.. next time 5 rnds for sure.

M/49/5'8"/145

did 3 rounds and 250m row

as rx'ed

5 rounds in 19:55

Complete as many rounds in 20 minutes as you can of:
Row 250m
21 Sumo deadlift highpulls (95 pounds)
15 Pull-ups

4 rounds + row + 7 SDHP

4 rounds + row + 3 SDHP

68 kgs most heavy I think - didn't record it when I did it - damn!

M/49/151/1-1-06

Done 10/16

As Rx'd
3 rounds + Row 250M

As rx'd

4 rounds

m/35/5'9/170

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener. 42 Burpees.

4 rounds + row + 11 SDHP
Had to sub 45 lb SDHP for 1 round + 10 strokes on another round.
Good job maintaining DL position on SDHP - shoulders over bar.
2/09: 4 rounds + 125 m row.

M/41/180

As rx'd:

Four rounds plus another row and 17 SDLHPs

More better faster

M/20/5'10/140

AMRAP in 20 minutes of;

Dumbbell swing 1 pood, 25 reps
Sumo deadlift highpull 66 pounds, 21 reps
Pull-ups 15 reps

4 rounds + 25 dumbbell swings + 6 sumo deadlift highpulls

Finished 5 rounds.

Finished on the second. This workout was brutal, and I'm pretty happy with my result, an average of 4 minutes a round I feel I decent. Had about a 30 foot run in between the rower and barbell/pull up area. 500m row average was 2:12 throughout the entire work. Got through the first round of high pulls unbroken, the rest of the sets were all around 11-6-4, give or take a couple reps. Pull-ups were broken through every round, really need to learn how to kip properly. Pumped with the workout, and my body was toast afterward.

Scaled to pack-ish

25 35lb kettlebell throws
21 sdhp 65#
15 pullups (first 5 deadhang, all others w/ foot on chair)

4 rounds, w/ about 10-15 seconds to spare

Deceptively difficult. Thought I'd at least be able to do first set pullups straight, but all the other pulling really left me w/ nothing by the time I got to pullups. Would have had to break up too much doing std pullups, so did assisted to keep the metcon going. Forearms are feeling it. I think only last round of SDHP was broken.

Forgot other scaling: 15 min, not 20.

20091014
WOD091008: AMRAP 20mins of Row 250 m, 21 SDLHP (95#), 15 PUs
Completed 5 rounds of 250m row, 21 SDLHP (32kg KB) and 15 Burpees

43 Burpees
WU
3 rounds + 250m row + 21 SDHP
M/48/193#/72"
Completed 091015

34 year old male. 202 lbs.

Got three rounds in with 3:20 left. So three rounds in 16:40. Probably could have gotten half way through another round.

Ate everything I saw last night so I'm full of carbs...

skipped

23.m.136.65"

as rx'd
3rds + 250m row + 15SDHP

This was harder than I thought.

I did 4 rounds in about 18.5 minutes
subbed 75# sumo lifts for 95#

m/40/67"/185#

subbed 200 meter run for 250 meter row
scaled SDHP weight to 75#

3 rounds plus 100 meter run

34 year old female 131 lbs

Three rounds in 16:40. Gym was closing.

5 complete sets + 6 pull ups

m/29/5'9"/159

3 rds

subbed 60# KB Swings for pullups

4 rounds +
Row +
16 SDHP

29/m/185

ring PU

5 rds plus row

5 rounds minus 5 pull ups ( so close to 5 round target)

4 rounds 22:00 (took about a minute break to change weights)

21 Sumo DL HP 85, 75, 75, 75
15 PU
10 Burpees subbed for row 250 m

4 rounds...

4.8 Rds

M/31/5'9"/152

4 rounds + 250m row

subbed 25 push-ups for row

3 2/3 rounds + 4 pull-ups

Meyer- 4 rounds
Stocker 3 1/3 rounds

Sub'd 95# push press for pull ups (no pull up bar at home yet): 5 rounds + 150m or so rowing

As Rxd 4 rounds

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

SDLHP at 30kg and Jumping Pull-ups

3 rounds + 250m row + 10 SDLUP

Enjoyed this one.

Waiting for management to comment on the bars being used in the middle of the floor again. I'm sure they will come up with some new rule to ban this as well.

Good Fun

As Rxd

4 rds + 250 row.+ 11 sdhp

31/m/165/65"
90lb SDHP
rower timer broken, did it for 1 min
4 rds + row

4 rounds + some row (PR)

4 RNDS + row and 6 SDHP

M/39/182/5'10"

going into this one and not looking at others results I was thinking 8 rounds was possible... haha boy was i wrong.

Sure enough my silent crossfit competition MoGreene and I finished with the same 5 rounds + 250 M row. I had about 5 seconds on the clock after the row but couldn't transition to the bar for a few reps.

5 RNDS

30JUL10

M/40/180/5'10"