WOW~sounds like a blast!

Looks remarkably un-fun.

Burpees got to love them!

A lot of sore legs the morra !
looks like good pain !

Savage combo - thanks Coach!

Nobody will complain about uninvolved body parts with this one...

Uhhhh..... this is gonna hurt. CAN'T WAIT !!

hoooochy mama!!!

I cant wait for my wife to see this!!
She LOVES burpees.

deeply, deeply unpleasant WOD - genius.
looking forward to this one

dumb question, body weight back squats=your body weight on the bar for 15 reps, or air squats using no weight/your body weight??

just plain wrong!

#11

Not a dumb question

It means your bodyweight on your back.

I.E. if you weigh 185 lb, squat 185 lb (Bar plus 45 and 25 each side.

Back squat implies weight on your back

This looks AWESOME. I don't think I've done weighted back squats in a met-con yet.

Awesome workout! I'm traveling this week and I hope I can figure out a way to do this in the hotel gym tomorrow!

I was thinking today we had not done Burpees in a while... Think I am going to be glad I have dropped down to 212 lbs tomorrow on the back squats...

did get to work out today so I plan to do both tomorrow. Yeah!

I'm thinking 5 or 6 would be a good score here...Can't wait though!

is it just me or does Mikko Salo seem like a really nice guy?

Ugh.....barfees.

#11 not a dumb question if you're new. However, when coach means bodyweight only squats, it just says "squats"

6 rounds + 13 burpees. Squats weren't as bad as you'd think but I am not great at the burps.

5'7" 165 26/m

Enjoyed seeing the vid of Mikko and hearing what he had to say. What a contrast to the one from a couple of days ago with the guy from CF Copenhagen. What a tool! Please show more of these with athletes who have some class and intelligence. And humility.

I think the Crossfit Community is...AWESOME.

Good luck to all as you endeavour to Smash the WOD.

#21 Thanks for speaking up for us newbies, I am on day 5 of crossfit and it is great. I am a bigger guy and I noticed that most on here are of average to smaller size, just wondering what body weight most started at? It's always motivating to hear success stories. Thanks.

Sorry, that was for #23, kronick

Cutest picture EVER!!!

#27 i am not an expert but i would say to start it should be half of what ur 1 RM on back squat is . I polled a few friends and they agreed that should be a starting point for beginers. And as you go scale it , not because it is hard but when all effort is given and form just cant be maintained. Now with intensity there is a margin of ill form , small though.

#21
Most are willing to help. The ones that make jerked off comments are usually no one to be concerned about. If you didnt already check FAQs. Or just email me direct and I would love to help you on your new venture.
Good luck brother.

Because we have not done pull-ups in at least a day, I think I will do burpee pull-ups...

4 rds

#31, I'm sorry, I should've rephrased that question, how much did most weigh when starting crossfit? As in weight loss. Thanks though, appreciate it.

#21
I started on Jan 6, 2009 at 250lbs. Eat right (zone 17 blocks for me), leave nothing in the tank when you work out, and trust this community to guide you toward your goals. I Joined Crossfit Proper and have never looked back.

It is life changing

comment was to 27 not 21

m/40/6'4"/245
HSPU/400m/Pull-ups (21-15-9)
12:10 (HSPU w/feet on bar; assisted pull-ups)

I'm not sure about most, but you're not the only big guy. I still haven't advanced to the point where I can do a strict pull-up or HSPU, but I'm following the recommended progressions and getting stronger. I've been doing CF for about four months and my weight hasn't changed a lot, but body fat % is going down. My suggestion is to put the scale away, track your workouts to chart your gains over time, and use the mirror as your measure for success. If you stick with CF and eat the right things then the weight will take care of itself.

I miss the workout this morning from yesterday :( got off very late from work last night, rested this morning instead. the back of the legs still too sore from deadlifts and burpees from the deadlift day. it is sunday here already, thinking wether doing this WOD or the one from yesterday tomorow morning. Have a nice day everyone. for all the new guys I would look into the BRAND X scaled workout, it is at the start here of the main page.

Santi

#42 could not be more right... This man speaks the truth . I 3.5 yrs ago was 240 went down to 152 and now desperatly trying to stay at 170 and not loose weight. Put the scale away and track your progress. Three things you need is
1. workout, CF
2. eat right
3. rest,recovery SLEEP

Anyone notice the picture of the day? That kid rocks. That is what our youth needs , what that kid has got,drive ,dedication and the will to over come obsticals. We can all take note. HUA

Phil #19

I'm sure everyone has to agree that Mikko Salo seems like a really nice guy based on the videos.

I got to see it firsthand at the Games, when Tommy Hackenbruck crossed the finish line with his last walking lunge of the chipper Mikko went over and held up Tommy's hand and lead him in front of the crowd for a short distance.

That really struck me a gesture of respect for a fellow competitor.

Thanks everyone for your help, I'm hooked.

This workout is going to be a killer. Can't wait!

subbed/scaled: front squat @ 50kg (63% BW)

5 rounds + 15 Burpees

No squat rack/stands hence the sub. Low squat strength, hence the scale.

well...as predicted, that was deeply unpleasant.

did this today in 40 degree heat (104F) after a big night last night

25 burpees with 6 inch minimum jump
squats at 85kg

4 rounds and 15 burpees.

On my best day, I think I could get close to 6. Anyone scoring 8 is a died in the wool firebreather.

This WOD is crying out for a strong, small framed guy like Chris Spealler. Speal, if you're reading this...go for 10 baby!

currently refuelling the Australian way, with a few cold ones.

Rest day tomorrow. Ahhhh

4 rds + 10 burpees

Started crossfit about 4 weeks ago and I am absolutley addicted to it. I never felt better in my life.

does everyone do a full push up when doing burpees
i see a lot of different burpees online...

hey todd matheson #47,#48

well first freedom of speech comes to mind, second it is like using facial express in face to face conversation. When we type on line how do i know if you are excited or upset, i cant just in the words , but if i use certain lines it shows my ellation. I give an example : It went well, oh yeah good wod (just sounds normal) or It went WELL, OH YEAH!!!! good WOD. See how even the cap letters make it seem more excited . Now just add little catch phrases and the post describes form the crossfitter feels. What is today of people getting on and either bad mouthing newbies, CF, or the way some talk on line . Like I told the last guy. I am in the military and I defend your right for the freedom of choice if you dont like this forum or the people on here then dont log on , we are a great community of CFers who should only support each other not talk ill of one another. Too bad there is not a way to block out you no sayers we dont need YOU!!3-2-1...GO

As Rx'd

4 rounds and the burpees on the 5th

5 rds 170lbs back squat at Rx'd

This is one of the hardest WOD's I have done since starting CF 9 months ago. But my recovery time is so much faster!! I am amazed at 42 how fit I am!! I feel like I did when I was a young soldier.

CROSSFIT WORKS, TRY IT AND REALISE IT!!!!

Just started doing the WODs a week ago (Angie, Fran, Elizabeth..), this one was the worst thus far..

wow talk about a brutal day 2 on CF thanks for the wake up call. I am NOT strong....
m/32/6'1"/280
puppy
CFWU
burpees 5,5,5,
.5 BW back squats (140lbs) 10

Burpees 3,3,3,3,3,
.5 BW back squats (140lbs) 10

started third round and experienced complete failure. that is a first for me but I guess that is why I started this program in the first place.

two rounds in 7:51 spent the other 4:09 lying on the floor trying to catch my breath.

m/44/185

5 rounds + 5 burpees

m/29/6'1"/78kg (around 175lb)

Second day of CF and I think somebody out there is trying to kill me!! Just about got through it without bringing up breakfast.

3 rounds (just)
Burpees as rx'd, Squats with 1/3 bodyweight(training at home today).

As Rx'd

5 rds + 10 burps

25 burpees
15 95lbs back squat
6 rounds+11 burpees
thrashed!!!!!

Sounds like a brutal WOD. I appreciate that you guys are always looking for ways to change it up. Anything with burpees [sucks], haha. Can't wait to knock this one out, although I don't see the number of rounds being too high.

Sunday Funday!

3 + 25 burpees and 2 squats

3+25+2@1:28+3:22,2:12+3:30,2:33+3:28,2:18+1:01

Modified w/ duffel bag ~50lbs 7 Rds

Jamz - duffel bag ~40lbs 6 rds

bw 165

4 rounds + 25 burpees & 5 squats

4 rounds + 3 squats

M/34/165
5 rounds + 25 burpees

Wow, what a gasser today, 3rds + 11 squats, 195#.
I was readinf a few posts prior to WOD and really wanted to get to 4 rds...well until next time bastard work out!!!

anyone else see Loren Cordain on CBA Sunday morning? It was a short blurb of a story about the Paleo diet, sandwiched between the mexican hot dog story, the mini-hamburger, the "comfort food" mac and cheese special, and the "pie for life" program where you get a pie every week as long as you "live," but there's a surcharge if you DON'T get ice cream with the pie. The pie is cooked by a clinically obese man who can hardly walk with obvious metabolic issues.

oh, and the episode started off with "americans who have too little to eat."

wow.

later,
b
m/33/5'8-1/2"/166

FML I'll always remember this birthday... guess I'll shoot for five rounds

M/26/140/5'11"

3 rounds + burpees + 10 BS

toughie

3 rounds + 15 burpees
scaled to 185lb (~75% of body weight)

Going to hit this WOD hard, right now!

20:15

3 rounds

95 lbs back squats

M/28/230/6'0"

as rx'd with 230 back squat

4 rounds + 25 burpees

5 rounds Rx'd
+ 1 partial :
25 burpees
10 squats which makes 5.83 total

Funny, I was thinking about doing burpees today even if they hadn't been in the WOD!

6 rounds + 9 burpees

M/35/6'/190

5rds +25 burpees

first time for this WOD
completely underestimated how hard this was. expected to do 10 to 12 rds

education by exposure
LOVE IT! !!!!!

my 2nd day of crossfit. needless to say this was very pleasurable! haha

M/20/175

4 rounds + 25 burpees

Had to sub to a home workout today... switched out my back squats for 4 alternating TGU's with a #50 dumbbell... the burpees were killer. Exactly 5 rounds.

tried gymnastics warmup inter
5 rnds
hspu x 5
frog 10 secs

wod as rx'd
185 lbs
4 rnds
dear heaven.

3 rounds
Minor sub - I back squatted 245 and I weigh 255.

200lb back squat.
3 rounds
not feelin it this morning

God says not to do work on the Sabbath. I should have listened. Gah, brutal.

135 lb squats.

4 rounds in 20:24.

25/m/175

as rx'd 175# BS

6 rounds exact

6 rnds + 25 Burpees

34/F/5'10"/160

As Rx'd
160# squats

5 rounds even

Sucks being heavy with these kind of WODs!

f/40/170/5'11"

subbed 95# front squats
burpees without pushup but with 6" jump

4 rounds 12 burpees

eewww. Felt kind of queasy after that.

Nice to be back at it after 2.5 weeks off dealing with the flu. Lungs still feel compromised but that will get better soon enough.

4 rounds, 10 burpees@ 175lbs. Jeebus. I almost met up with pukey.

3 rds cfwu

as rx'd 155# back squat

4 rounds + 25 burpees + 6 squats

finished 5 rds in 21:10

That was brutal. I weight 122lb so I rounded up to 125.
5 rounds plus 4 burpees RX

4 rounds + 13 burpees

4 rounds 15 burpees

Heel spur acting up, did a 100 Power push ups with 60lb resistance
Speaking of "Burpees" they where doing Burpees on Stargate Universe the other night

m/41/200
as rx'd 5+2

4 Rnds + 14 Burpees
Rested 1 minute and completed 5th round

m/47/6'3/217

Just a nasty workout for tall heavy guys. Scaled to Pack: 2 rounds in 15 minutes, 75% body weight back squats (165#). I didn't want any part of a 3rd round and two hours later my legs are toast.

Burpees suck!!!

recently new to crossfit. This was the hardest so far,seemed like my lungs could not get enough air and my heart had turned into the little alien critter and was trying to pulverise my ribs from the inside !! Started off RX but after two had to scale down BS from 80k 100% body weight down to 60 k and the burpees down from 25 after two to 15.
Managed 2 rx rounds and two scaled and 4 burpees.

Am resoved not scale next time me and this bad boy meet again. Crossfit is fantastic !!!

scaled to pack(115lb back squat x 15)
3 rounds 25 burpees 7 bs

Carole
F/51/5'6"/130
5 rounds + 16 burpees, with 95#.

Kevin
M/50/5'11"/170
4 rounds + 12 burpees, with 135#

With roughly the same percentage of our body weights on the squats, Carole crushed me. She did all squats unbroken, I wasn't close.

M/29/152lbs/66"

4 rounds. this one was rough!

25/m/6'1"/170

As RX'd (175#, slightly above bodyweight, on bar).

4 rounds + 25 burpees + 7 squats. Finished off the fifth round in a total of 20:48.

As RX'd 5 rounds and 25 burpees completed. Tough, very nice

M/46/150

6 rounds
+ 25
+ 10 squats

(7 rounds in 20:30)

Looked for Pukie - couldn't find him.

M/46/150

6 rounds
+ 25 burpees
+ 10 squats

(7 rounds in 20:30)

Looked for Pukie - couldn't find him.

Sunday musings (ideas compliments of Lovely Daughter)...

1) The semi-colon is the black sheep of the punctuation family.

2) Boondock Saints. I watched this movie again last night, this time in the company of Lovely Daughter. She recited the lines along with the characters through the entire movie.

I'm not sure exactly what to make of this.

3) Robert Frost. There are, according to Lovely Daughter, two ways that one could/should read the poetry of Frost: on the surface (a tree is just a tree), or deep below the surface (a tree represents...). "The Road Less Taken" (quoted by yours truly in his grad school yearbook along with Lao Tse) is perhaps the most obvious example of a poem that lends itself to this approach. This is why it is at once the most famous of Frost's works, and at the same time it is the gateway to learning how to read him.

Again, Lovely Daughter: "If you don't get it with 'The Road Less Taken' then all of Frost's poetry is just pretty words that rhyme."

I like that; the Crossfit equivalent might be "Fran": if you don't get how and why it's THESE particular movements in combination are done over this particular time interval, Crossfit is just exercises thrown together done really fast.

Who knew Lovely Daughter understood so much about Crossfit?!

4) Existentialism. Lovely Daughter defines existentialism as such: existence precedes essence; essence is created by man and man alone. This definition led to a very deep conversation about faith, one that included Mrs. Bingo.

I wrote about faith extensively elsewhere http://skyvisioncenters.com/blog/?p=98. My understanding of existentialism is quite a bit darker than Lovely Daughter's, seeing as it came from the study of Sartre, Camus, Becket et al. The existentialist of my learning views each day on this earth as comprising nothing but pain. Each day brings a simple question, to withstand the pain or end it. Rather bleak, and rather bereft of any faith whatsoever.

Lovely Daughter's existentialist is a much more hopeful creature, one who can have faith of some sort. This existentialist would live quite comfortably with the type of faith that Mrs. Bingo has quietly espoused for many years. It's a faith that believes in an innate goodness. One that seeks a tie-in with the essential cooperative balance of our planet, not unlike that which was/is practiced by the original settlers of North America. It's a faith that leaves room for the possibility of an all-knowing, all-seeing deity, even a creator. But it's a faith that does not require one, either.

I am basically a caricature of a lapsed C@tholic, no longer terribly faithful to the church of my youth, but still holding on to some of its faith. At some point, whether you are looking infinitely into the future or attempting to look back to the beginning of time, without faith of some sort those explorations are a "Straight Trip to Madness."

Or, as Woody Allen once said, "I don't believe in an afterlife. But just in case, I'm bringing along a change of underwear."

I'll see you next week...

rx'd 4 rounds +8burpees

really tough

5 rds

m/15/5'4/ 120

Not looking forward to this one... I weight almost 300 lbs.....Here we go.

That was some major stuff - who would have thought it would have been that hard to do a workout that has only 2 exercises!

I am overweight and new to CrossFit.

I did 5 rounds of modified burpees and 205lb squats 15 reps, though i had to take a breather midway through. I managed to finish.

best of luck eric

34 yom 220 bwt

wod as rx'd
Amrap in 20 of:
burpees
back squat w/ 225lbs
3 rounds +25 burpees +10 squats

Nice work, Leon with the tires.
As RX'd - 3 rounds plus 21 burpees

Love the creativity of the last couple WODs! I am in my rest phase so today was just run 5k easy, 100 pushups, 100 situps, who cares about time. Tomorrow I guess I have a choice to make!

CFWU x3

3 rounds + 7 squats
185#

I had to reverse the order (squats then burpees) so I could work out with a buddy.

5 rounds + 9 burpees
bodyweight 185ish

As Rx'd
3 Rounds 185# squats plus 21 burpees. Again disappointed. Wanted 5 full rounds. This was brutal. Haven't seen pukie yet but I am sure he will show up some day soon. Only my 6th workout with CF.

3 rounds + burpees
I did 155 for the first set of squats, then I had to scale to 135 b/c of my right knee. It is painful to do squats. I need to rehabilitate it.

CG E-City CrossFit
Leary(m/44/5'11/200)
4 rounds + 10 Burpees
Used 205 for squats.
A killer for sure!

M/18/165/5'7"

Started a "lean-out" diet yesterday, so I'm glad I did okay on this WOD. As Rx'd: 4 rounds, 25 Burpees. Broke the squats into sets of five. lol finished the last burpee just before 20 minutes hit.

27/f/5'2/130#

breakfast: run 5 miles = 37 mins

@ VCF
warm-up of kb sdlhp, virtual shoveling, jumprope, run n ball slam, and a lil rowing
WOD:
10 x pull-up
20 x push-up
30 x kb sdlhp (1 pood)
200m run
10 x ball slam
20 x burpee
30 x sit-up
200m run
15 x snatch (45# bb)
30 x walking lunge steps
200m run
15 x k2e
30 x box jump
time = 10:48

Round 2:
long warm-up....
as a team of 2, each athlete completes 21-15-9- of both
A) pull-ups & deck squat pistols
B) superman squats & handstand kick-ups
dash marks represent a 400m run. so "Bobby" does 21 reps of the A) exercises and "Anna" does 21 of B). when both are done they run 400m together. then Anna does 21 of A) and Bobby does 21 of B) and then they run 400m together. next Bobby does 15 of A) and Anna does 15 of B)....etc
clever and Lee; time = 24:13

WOD: today's mainsite.... with a few extra burpees
amrap in 20 mins of:
29 x burpee (in honor of coach Becca's bday!)
15 x bodyweight back squat (used partner's weight of 135)
clever = 6 rounds

3 rounds + 25 burpees

185# back squats.

darn. goal was 4 rounds.

Pretty intense wod. Thanks folks! Looking forward to rest day.

4 rounds 5 burpees.

My legs need this kind of work.

rd1 2:06/2:17
rd2 2:32/2:27
rd3 2:41/2:43
rd4 2:29/2:31

Squats broke 10/5, burpees done chest to deck, no flopping, and hopped up to heels.

Bad day - tired out. Didn't quite finish two rounds.

m/44/185/6'3

As Rx'd 5 rds 13 burps

Son just started x-fit today

m/15/220/5'11

135# squat sub: 3 rds 8 burps

Squats have been a weakness since I had my hernia operation.

3 rnds + 19 burpees

m/30/220

4 rds x 10 Burpees

Day 6 of crossfit, did the squats unweighted, made it through 2 rounds + 20 burpees. This WOD was the most intense yet. What's in store for tomorrow?

weight scaled to 53kg from 73kg

5 rounds and 2 burprees

I don't know if it was the cheat meal yesterday or being tired but today sucked for working out. I had to scale down to 135 and still only got 4 full rounds and 25 burpees.

M/17/140

5 Rounds + 1 Burpee!
got it in at 19:58 haha tough wod.

3 rds plus 10 burpees. wanted to get to 4 but knees were killing me like usual. looking forward to the rest day tom

m/178cm/87kg/33y
as rx'd
5 rds + 10 burpees

4 Rounds 4 Burp's .. Got to love Burpess !!!!

by by, legs....

Had to tweak this to keep on the right path to recovery.

15 plank walks using "aerobic step bench"
15 plank-jump to squat-jump to vertical~and was able to get arms over head :)

Shoulder not able to get into back squat position~subbed 65# front squats. 15 reps

6 rounds+4 plank walks

M/23/160/5'7"

As Rx'd

4 Rounds + 11 burpees

rx'd
225# bs

3 rds

made up after dls, had nothing in the tank

Beltless below parallel back squats:

185/200/210 each for one set of 5 reps, three sets total. Easy sets!

3x8 135# hip bridges
3x10 double red band hip extensions

WOD:

5 rounds + 13 burpees.

Burpees with pushup and overhead clap. Jumped laterally over a sandbag to ensure I was still jumping off the ground, not just heel raising. 115# below parallel back squats.

Did HSPU/wt. PU/Run WOD, details there. 13:39

Hey...Hi Kelly! Nice to "see" you.

23/M/164.4

CFWUx3

Subbed 135#

4 rounds even.

Jeff, you always forget to pace yourself at Crossfit metcon stuff. PACE YOURSELF! You'll get more rounds in!

Also, do fewer dips in the warm up, as this many dips/PUs tweaks your shoulders.

M/42/5'11"/175

175# BS

3 rounds plus 8 burpees

as rx'd

4 rounds 17 burpees

I hope this doesn't get blocked out. Worth a read. Mandating Health?

http://apnews.myway.com/article/20091120/D9C3GV502.html

I especially like how there may be a way out from the Americans With Disabilities act. Working out is too dangerous?? HAHAHAHAHAHAHAHAHA!!!!!!

39/m/190
as rx'd
4 rounds + 12 burpees

one would think after over 5 years of RELIGIOUSLY folowing CrossFit, that one would not expect to attain such high goals set for oneself...especially after over 5 years of expecting to acheive the high goals that such a person would set for themselves when a WOD is set before them...

The moral of this story is continue to set those high goals, expect to achieve those high goals, and never be disappointed if you fall short of those goals. CrossFit is not a means to an end, it is the beginning of self-imposed, self-challenging, expectation and belief that you can win the battle with you!

M/25/152#/5'7"

Did 155# Back Squat

As Rx'd

4 rounds even

4 RNDS

3rd rnd scaledto 185

4TH 135

M/23/6'0"/155

5 rounds even

those burpees stink...but I feel great now! Great workout!

as rx'd

5 rounds even, 165 on the bar

M/27/67"/175

As RX'd
6 Rounds exact with #175

core-syn warmup
20 pullups

WOD 5 rounds @ 70#

weak performance.

F/27/5'3"/115

4 rounds in 18:28 Rx
i did BS then burpees by accident...either way it was tough. I don't like doing partial rounds so i always stop at a whole number when its close to the end...LOL. but 4 was my goal. Who doesn't love burpees??? Now off to do cardio...

3 rounds in 10 min. buttercup.

scaled to 155 lbs body weight 182. 4 rounds

4 rds. at the buzzer
As rx'd

Avg HR 174, peak 186; felt like I was going to bust the whole time.

It is so inspirational to see all the over-40 Crossfitters gutting it out on the main page WOD, day in and day out! Marty, Cosmo, Adam, Carri, Rich G, Julie Pratt, Alan M, brent, phil g, Carole & Kevin, bo_D, Kamper, Jim D, morrowesq, Dave M, Kelly Moore, bingo (great musings!), and nutfam. Wow, 50 really IS the new 30! Thanks to Benny1 for opening my eyes to this.

M/30/5'10/189

Back Squat 190lbs

4 rds + 20 burpees.

it was painful throughout and was therefore fantastic. bust it.

did it backwards.. squats first.. dunno if that matters

3 rounds + 5 squats

squats 135#

27/m/220/6'4

4 Rounds

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 1,1,2,1,1,1,1,2
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2.

As rx’d: 2 rounds + 25 burpees, 7 squats
Foam roll after

As rx'd

bwt: 170lbs

3 rounds + 15 bwt squats

stupid wod ( my weakness )!

As Rx's

BTW: 150lbs.

4+25
Great WOD!

as rx'd

30/m/245lbs

3 full rds + 25 burp/3 bk sqts

4 rounds
135lb back squat

Burpees really fatigue the legs, then the squats finish it off

it seems like people are afraid to do this workout...

very un-crossfit like

M/6'4/220/21

3 rounds +19 Burpees. Guys in the gym were pushing me like crazy. Almost yakked.

m/42/168/6'

sq = 170#: 3 rds & 20 burps

M/6'4/220/21

25 Burpees
15 1/2 BW Squats

3 rounds + 19 Burpees. Guys in the gym were pushing me like crazy. Almost yakked.

M/24/5'9"/175

As Rx'd

5 Rounds even

M/40/185

3 rounds + 25 burpees

I dropped the weight to 155 part way through the last set of squats when I felt a twinge in my lower back. The rest of the set was slow but uneventful.

So much room for improvement.

More better faster

Bingo, Nice. Faith, along with redemption are two of my favorite subjects.

W/U: 17 ROM exercises; CFWU (OHS, GHDSU, hip ext, strict pull-ups, strict bar dips), 1x10.

Complete AMRAM in 20 min: burpees, 15x; 170# back squats, 15x.

Rnds: 6 + 8 burpees.

C/D: 17 ROM exercises; TWG Abs Conditioning, 1x5.

Burpee jumps to target 2-inches above reach; back squats to below parallel.

Misread the WOD and did 15 burpees per rnd instead of 25. Could have hit 7 rnds, if I had paced a little better.

27/m/5'7/210#

25 Burpees
15 Back squats at 205#

4 rounds as rx'd + 25 burpees

That was amazingly painful throughout...

4 rounds + 10 burpees

used 205 on the bar

M/29/6'4"/205

Rx'd

Squat @ 205

3 rounds + 18 burpees

Thrusters
5x5, 150, 160, 170, 180, 185
Front squats
215x5, 10 burpees on 20 seconds
205x5 10 in 20 seconds
195x5 10 in 20 seconds
185x5 10 in 20 seconds
175x5 10 in 20 seconds

4 rounds 5 burpees as rx'd.

M/63/195-Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
3 Rounds

Well I've been hitting it hard over the past couple of weeks and I have to say that the hurt is addictive! I have been looking for a workout schedule for over the winter to gain back strength after a season of racing mountain bikes. All the high intensity cardio really strips your upper body muscle mass. Luckily not terrible with all the abuse that mountain biking throws at you.

Anyways thanks to all those responsible for dishing out the pain. Definitely one of the most positive internet based workout communities. I can't say enough how awesome these workouts are.

Burpee's are officially my new favorite! My first "Fran" and the other couple of ladies really rocked my world, but this workout had me laying on the ground for a solid 5-7 minutes afterwards (and inbetween rounds quite honestly.)

WOD:
Scaled to 85lbs (no squat rack) Cleaned weight to start each set of back squats.

4 rounds + 21 Burpees.

m/40/170/5'10"

35 lb KB and Pushups (3 rounds 1 minute rest between rounds)

27:07 (7:58/8:24/8:43)

20 Single Arm Swing
20 Pushups
20 Snatch
20 Pushups
20 Circular Clean
20 Pushups
20 Cleans
20 Pushups
20 Clean and Press
20 Pushups

M/48/6'3"/195

scaled back squats to 160 lbs. left knee was hurting today.

3 rounds +13 burpees....fun wod!

25 Burpees
95lb Back Squat

4 rounds and 25 burpees...oddly i didn't find the burpees to be the worst things today...

F/34/110/5'

I am curious about the 20 minute work outs. Can anyone explain the logic / science behind the 2o minutes?

Everything seems to be so well planned and optimized that I would assume there is a reason that we work out for 20 minutes.

But lately I have gotten in the habit of finishing whatever round I am on. Does anyone think this is a bad habit? Like am I over-stressing myself by going beyond the 20?

2nd week of cf and first time doing burpees(not fun). 3 rounds as rx'd

CFSB week 1
Rest day

6 rounds
sub 75lb back squats for body weight

m/46/5'6"/150

first crossfit wod!

2 rounds (wt = 100)
+ 25 burpees

imagined myself getting up on a surfboard on each one to make that final set of burpees

bs 245lbs

rx'd

2 rounds

+ 7 burpees

Andrew,

I'm not sure about the 20 mins but I don't think finishing your round is a huge issue. I do it sometimes if I'm close to finishing a round or if I am slightly disappointed with my performance and think that I should have fit a certain amount of activity in the time limit.

From my experience, going extra hard or a little longer/further in WODs isn't likely to overstress yourself. The key (for my body at least) is to ensure that I follow the rest day cycle - I occasionally have a week where I feel super strong and go 5/6 days in a row but almost always get sick or overtired and need a couple of days off afterwards, which wastes the effort.

keep going bro

20 minutes, scaled to do 45 lb back squat
3 rounds plus 21 burpees.

almost barfed.

Chris: 7 rds + 6 Burpees Rx'd, all sets done unbroken - Great to be a small man today.

Marie: 4 rds + 20 Burpees + 1 Squat (squats @ 50% BW & 20 Burpees per round.

m/37/187/72"

25 burpees, 50 SQ

4 rnds + 10 burpees

Only one squat rack in the gym and it wasn't available

23 / M / 5'9" / 135lb

I've managed to fall behind the main site again.

Deadlift 1-1-1-1-1-1-1
205-210-215-220-225-230PR-225F

The next two WODs after this one look like hell

23/M/5'8"/178lbs

6 rnds + 19 Burpees
I feel like Jell-O

31/m/195

4 rounds as rx'd.
tough combo.

4 Rounds, 25 burpees

finished the 5th R, overtime. LOVE burpees!!!

Erin

25/m/5'9"/156

as rx'd: 4 rds + 17 burpees

finished up the 5th for the hell of it: total for 5 rds 22:23

that was seriously awful. gunning for 6 rds next time around.

m/31/5'8"/185

as rx'd 4 rds

I'm laying here on the floor typing this. Can't move much right now.

first 10 squats were 135 because i forgot to put the extra weight on after that:

2 rounds, 11 burpees

20/m/5'11"/163

Rx'd with 185.
4 rounds plus 25 burpees. I was surprised how much the burpees took out of my legs. Should've done squats unbroken but was unable to.

4+29 as rx'd at 185#

m/185/36

3 rounds
225 lbs

minor sinus infection

m/28/190lbs
3 rounds and 15 burpees
used 185lbs

f/27/125
3 rounds and 25 burpees
used 85lbs

3 rounds plus 15 squats

1 set of squats at 215, too heavy for repeated good form

2 sets at 155. Much better form

As Rx'd...

3 rounds + 25 Burpies
Sqauts at 295 lbs

Been doing Xfit for about 3 weeks now. Tough one today...being heavy has its disadvantages on days like this. Xfit has been doing wonders for my cardio. I've always been a power lifter. Work outs like today are humbling.

had to clean 185 from ground then jerk to squatting position

6 rounds

would have done more if I had a squat rack...

4 rounds + 12 burpees. 165#

cfwu x 3 x 10

3 Rnds + 25 burpees + 6 squats

squats w/185 lbs.

finished squats

cfwu
as rx'd
3 rounds + squats + 10 burpees

Mikko Salo. An under-spoken, meek, and sincere champion. Is there any other sport consistently producing these virtues in their most dominant athletes?

CFWU3 pullups at 10 pushups at 15
BS 135x5, 150x3 for WU

As Rx'd with BS a mere 150 lbs.
1 BS short of 4 complete rounds in 20 minutes.
4 complete rounds in 20:09
Great WOD!
Darn it mas I tried to beat you but alas you got me by one! Good work.

bingo you keep outdoing yourself...

Thanks!

scaled to 135 lb squat (except for five reps in the first round)

2 rds + 15 squats. Totally brutal, can't wait for legs to get stronger.

m/38/192

5 rounds rxd

preceded with 1-1-1-1-1-1-1 deadlift

My first WOD, scaled way down.
15 burpees, 15 squats with no extra weight, 4 rounds in 20 minutes.
M/23/205

(M/24/165lbs - 5'7") Krak

As Rx'd 7rnds with 165lb squat

(M/30/195lbs - 6'1") Jake

As Rx'd 6rnds with 195lb squat

"Sos malo Carlos!"

m/37/6'/190

3 rds + 25 burpees + 12 squats scaled to 85% BW(165)
Brutal WOD. Loved every minute of it.

4 rounds plus 5 burpees

Did this at 3 AM at work...for the first time I did two WODs in one day...did the previous WOD at about 2 PM after a five hour detail...went home ate took a nap came back to work and did this at the end of the shift

4 rounds + 6 burpees 210lbs

28/m/78kg

5km; 22kg

5 rds + 14 BS at 80kg

2.5km; 22kg

5 rounds

First day on CF thanks to a friend. Gearing up for college rugby come next fall, season this spring.

Totally under estimated this. I did squats first
4 rounds with my weight (180 lbs.) Then 3 rounds of Burpees - 15 reps. VERY rough.

What a short yet effective workout. In that 20 min, my body feels better then a normal hour - 2 hour heavy lifting regime. Looking forward to this program.

5 rds + 25 burps; 150 lbs

amrap 20:00:

25 burpees
15 155lb back squat: (6,9 every round)

5 rounds in 19:55

did one extra round untimed

5 rounds 11/22/2009

41/m/176cm/73kg

As rx'd

4 rounds + 25 burpees + 14 back squats

Took me 5 extra seconds to complete round 5 with one more back squat.

Back squats @ 72.5 kg, all rounds unbroken.

Accidently started with Back squats

used 75kg

5 rounds + 15 Back squats

M/25/5'9"/185

Did yesterdays WOD today.

091121

TIME: 19:12, HSPU w/ partial ROM, PLU wearing 20# flak vest

DO WORK!!!

3 rounds + 23 burpees as rx'd

4 rounds

4 rnds + 10 burpees.
used 80kgs.

48 / 176

used 155 for back squats

3 complete plus 11 burpees in the fourth

Subbed 135

3rds + 12 BS

Good WOD

as rx'd
5 rounds + 15 burpees

M 32yrs; 180lbs - I thought this was going to suck and sure enough, it sucked. 6 complete rounds in 19:58. Used 185lbs.

7 rounds w/ seconds to spare.. it was brutal.. 4 in the first 10min 3 the second...

Complete as many rounds as possible in 12 minutes of:
20 Burpees
1/2 Body weight back squat, 10 reps
I scaled this WOD to puppies.
I am very glad I did, this WOD kicked my butt!

I am saving this for the Friday after Thanksgiving...good way to punish myself for stuffing my face...great workout...

as rx'd
4 rds +25 burpees with 165 BS
M/39/162/5-11

Did this at home, modified burpees, air squats, six rounds.

m/57/5'10"/180

185 lb squats

3 rds + 5 burpees

jmsny111752

As prescribed:

3 rounds

Burpees need a lot more work.

M/34/70/205

Completed the puppy level:

AMRAP in 12 mins of
20 burpees
75 lbs back squat 10 reps

3 rounds

m/39/5'7"/155

M/22/6'2/160

135# BS

3rds + 12 Burpees

as rx'd:

3 rounds + 16

This was tough!

BS 135# (just a little under body weight)

5 rounds, but lost a bit of depth on the squats in the last round.

5 sets
Air squats

4 rds. as rx'd

(need to pick it up)

4 rounds rx'd.
Semper Fi!

135# & 15 minutes, 20xburps & 10xsquats

3 + 3 squats

As rx'd - bw 70kg
2 rounds + burpees + 11 squats

i think i should have scaled the squats! Burpees were really good for once but the squats weren't good! My 1RM is 95kg..

Patrick McClurg, Northern Ireland

P.S. Nearly got banned from the gym for getting caught lifting barefoot again! I have put forward a complaint, naturally

4 rounds + 25 burpees...thanks coach

Stopped short (knee)
3 rds (BS 180#)
12:37

SP 5x3 115#

3 rounds + 16 burpees at 160lb squats. 2nd week of cf and loving it.

cfwu x 3

3 rnds +25 burpees.

Dissapointing, forgot to eat before working out, bad idea.

Worked on snatch afterwards.

3 rounds plus the squats, didn't help that I hate burpees, squats at 125 weigh 170

35yom / 207lbs

Pack, complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

2 rounds + 15 burpees

HOLY CRAP this kicked my butt. I had to clean and jerk the weight to get it into back squat position. I see the average is around 3 rounds, so maybe I should have done Puppy level. Either way, this was a great workout!

125# back squat

3 rounds + 9 burpees

M/35/185
5 rounds 16 burpees
I have got to stop the weekend splurges

49/m/190

As Rx'd. 4 rounds @ 19:00 min. Done, no mas, stick a fork in it....

m/39/157 (160 for squats)
4 rnds + 8 burpees

3 rounds 36y m 195lbs.

33 M 175 6ft.

Did 3 rounds as rx'd. It was hard. I am not great a back squats yet, and had to do them slow.

Amrap 20
25 Burpees
15 Back Squat @ 145#
4 rounds.
Definitely will feel this one tomorrow.

7 rounds

Scaled to 75% bw (135)
4 rounds + 15 burpees.
Nice sweat.

34/m/175

4 rounds plus 25 burpees

CFWU x 1 set

5 rounds. 155# BS, burpees (with pushups, as per CF)

CF regularly since Aug 29-30 cert; Aug31 VO2 - 51, Nov22 VO2 - 64

4 rounds Rx

4 rounds + 10 burpees @150#.

Goodness, that looked a lot easier on paper.

4 rounds
195# squats

Complete as many rounds as possible in fifteen minutes of:
25 Burpees
47 kg back squat, 15 reps

2 rounds (15:37)

4 rds + 8 burpees @ #155

4 rounds + 9 burpees
170# back squats

M/21/170/6'0"

3 rounds

CFWU x1
Burgener WU x1

Squats w/ 105# (no rack, no spotter, crappy knee)

4 rounds + 16 burpees

4 rounds + 5 burpees @ 205#

M/32/6'3"/200

4+25/6

Used 205lb on the Squat.

CFWUx3 (no dips)
5 rds + 5 burpees

3 Rounds + 10 Burpees, used 175# on the Squats

CFWU x3 - weight assist w/ 66 lb dips and 90 lb pullups. New PR on both for WU.

Scaled squat to 155.

2 rounds + 25 burpees & 3 squats.

3 Rounds 205 lbs 25 Burpees 5 SQ
Legs gave out with 30 Sec left. Not cool wanted to get 4 full. Boooo

3 rounds + 6 burpees BW 155lbs

3 sets:
good morning squats 110lbs
forward rolls w/Swiss ball

As Rx'd with 165lb back squats.

3 rnds + 25 burpees

Back squats are definitely not my strong point...

As Rx - 3 rounds + 25 burpees
BW 195

almost puked 3x

WOD - 4 (+14 burpees)

WOD - 4 (+14 burpees)

m/30/5'9/170

Scaled: 15 burpees/10 reps bw squat

4 rounds and some change..

As Rx'd:
4 rounds

10 seconds to spare. First WOD back after a week off because of school insanity. Gotta get back into it all over again!

m/6'/175/38yrs
As Rx'd - 4 rounds (just under the bell and crappy form on the back squats)

Pardner - m/5'9"/175/42yrs
As Rx'd - 2 rnds (almost met pukie)

Burpees are the devil

4 rds 25 burpees rx'd

f/5'8"/135/41

Started w/ Body Weight then lowered to 115 when realized would be too heavy after 4 reps. Watch then stopped and reset.

4 Rds. Exact Time ??

Burpees easy now at last, but back squats took more time.

First day of CF. Apparently I picked a good one.

No access to long bar so I did dumbell front squats with 35lb dumbells.

3 rounds + 22 burpees.

Very close to barking.

4 rounds

as rx'd

3 rounds + 15 burpees
Weight = 175lbs

4 rounds as rx'd
was getting a lot of crazy looks at the globo, but i dont care what them think

3 rds + 25 burpees (yeah burpees!)

I should have scaled it. I was stuck doing sets of 5 BSs from the beginning. Dropped to 4 and then 3 by the end of the third.

back squats @ 75kg

4 rounds and 25 burpees

185#
5 rds + 5 burpees

@RX - 3 RDS + 12 BURPEES

25/M/175/6'0"

4 + 5 (85kg),

back from weekend of climbing in Chablais and Chamonix - still no snow but bought new ski boots and an ice axe.

probably rested way too much.

4 rounds.

190

Back Squat = 180 lbs

Completed 2 Rounds + 25 Burpees and 5 Squats

m/30/155

4 rounds + 25 burpees
3:46
4:39
5:05
4:38
1:50

oh yeah - no squat rack so I had to do deadlifts instead.

m/38/76/210

Scaled BS to 165, 80% of BW

3rds + burpees

m/20/6'1"/170

with 175lbs: 5rds in 19:28

5 rounds on the dot.

Did this monday.
Scaled to 80%BW for squats.

3 Rounds and 19 Burpees. Felt very slow. I ate really badly this weekend and today, so I think that is what hurt me so bad.

4+6

M/59/6-2/208
Scaled to 135 BS, 65 percent of bodyweight

3 rounds, plus 5 burpees

M/32/195

5 complete rnds plus 7 burpees

hate burpees

3 mile run
22:46
then
30 Body weight Squats
then
30 K's to E's

4 rounds plus 23 burpees. All squat sets broken, 10 +5, 9+6, 8+7, 8+7. Just chugged thru the burpees.

M/33/178

Used 185 lbs for squat (easier to deal with plates:)

5 rounds + 25 burpees
with 5 whole seconds left; squats killed!

Make up day; afraid for tomorrow.

D
@ 29's
Everything I could do to motivate myself to do this one today, energy ebb
scaled to 145# BS

Burp BS
1 2:30 4:35
2 7:45 10:11
3 13:55 16:30
4 19:55

Porch - 15 min:

3 rounds + 1

This was a great WOD; really enjoyed it. I might have not done enough burpees in the first round--I sort of lost count.

Theresa: 4 rounds + 6 burpees @ 115# Back Squat

scaled to
AMRAP 15 min
20 burpees
10 back squat @ 115
4 rounds

dead... judging by the other posts seems like I scaled about right.

22yom/115lb
san antonio, tx

3 rounds + 5 burpees
200 lb bs
suckfest

bw - 175 lbs

4 rnds + 17 burpees

wow, way harder than i expected

215# bw and back squat

3 rd, 7 mu's

another wod completed...

got sucked into a team WOD today:
Pairs (rest while partner works)
AMRAP 30-min of:
400mrun
wall ball 16#
russian twist 16#
push up
pullup
24" box jump
situp
(all 15 reps)

4 rnds on the buzzer.

wanted to do burpees/squats today, but will have to wait until tomorrow (maybe)

later,
b
m/33/5'8-1/2"/167

3rds + 15 burpees

Hurt oh so very bad and am proud of every last bit of my 3 Rds plus 10 burpees. Normally I hate burpees, I actually looked forward to them is this workout

3 Rds 10 Burpees as Rx'd 185#

man it sucks being heavy for for this type of w.o.d

scaled ( did the porch on brandx)
AMRAP in 15 min
25 burpees
bw squats 200lbs

5 rounds + 7 burpees.

At week 2.5 of the 20-rep back squat challenge and this week's next 20 reps is at 220, so I wanted to reduce the rep count on my bodyweight back squats - which are 225.

So changed WOD to AMRAP 20:
8 burpees
5 BW back squats (225)
11 rounds, 3 burpees.

Rough eq. to 3 2/3 rounds in total work, but different modality with the more frequent changes. Hopefully less DOMS than high-rep squat sets bring on, since this was supposed to be a rest day.

BW 223

man it sucks being heavy for for this type of w.o.d

scaled ( did the porch on brandx)
AMRAP in 15 min
25 burpees
15 bw squats 200lbs

5 rounds + 7 burpees.

bwt 212

BS @ 225lbs

4 rounds + 6 burpees

6 Complete Rounds, as Rx'd

am
CFE C2 Row - 9 min TT

pm
WOD as Rx'd (and I don't get to say that very often!!)
BS@125#

4 rounds + 25 burpees

3 rounds plus 16 burpees at 6am

95# BS

new job fatigue and switching to crossfit early mornings, we'll see how this goes...

EW this was awful
I stink at burpees!
scaled 20 burpees/ 95#

3 stinkin' rounds + 8 burps

Phooey

Justin Haddock/M/14/5'9''/145

Scaled squats to 65 lbs

7 rounds + 25 burpees

m/22/6'1''/195
banged up shoulder so subbed 25 squat jumps+25 pushups for burpees, 195 lb back squat
exactly 6 rounds

20 burpees
15 160 lb back squat

5 rounds in 15 minutes (last round count five on back squat). I had amazing intensity... call it residue from four hours of sleep, seven hours of work, and 5 hours of studying and taking an exam. I was in a psyched mood and I nearly passed out... I really wanted to finish that last set. I've never done cocaine but I felt god-like. Keep the WODs coming strong, coach.. I loved this one!

11/23

Reversed order:

2 rds plus 8

m/34/160/5'10

Scaled Burpees to 20, but upscaled squats to 185.

4 rounds + 10 burpees.

Breathing fire.......

first two rounds 115 bs, then down to 105. got order wrong... did bs then burpees

4 rounds + 12 bs
what a killer wod!

m/15/143/5'8"

10 rounds!!! Come on keep up people!!!!

4 rounds + (15 bs + 10 burpees)
got the order wrong

30/m/71"/184#/Camp Taji, Iraq

CFWU x3

I'm sorry to say it, but I messed up. I unintentionally put way too little weight on the bar. I'll post what I did, but I'm disappointed with my inattention to detail.

25 burpees & 15 squats (140#) for 3 rounds
Then, I caught myself and changed the weight...
25 burpees & 15 squats (185#) for 1 round and an additional 7 burpees.

Sad.

30 yom, 185 lbs

3 rounds

95# bs, 3 rounds 19:07.

Wow....this was a lot harder than I thought it would be!

4 rounds plus 10 burpees with 170# squat

Did 4 rounds in 17 minutes
as Rx'd

205 Squat
body weight = 195

#326 Nicky

YEAH! Good work! You kicked it big time.
Fantastic improvement and gains lately.

4 rds in 16:45
burpees with full push up, 175lb back squat
PM, garage
next time get 5 rds

CFWU x 3 (add push ups)

3 rds 26:10
Burpees with full push up
205 lbs back squat

I had to get at least 3 rounds.

m/21/175

as rx'd
5 rounds

6 rounds + 4 backsquat
Got order wrong
115lbs on on backsquat (185 lbs current weight). Backsquat was too easy but good power output.

m/40/6'4"/243
This WoD is harder than it looks on paper:

scaled to 15 burpees, 55% BW back squats X 10

5 rounds + 10 burpees in 20 minutes

Should've added weight to squats, but it still kicked my butt. I think the guy riding the elliptical thought he was going to have to call a doctor for me. I'm weak on burpees, so they are going into the CF warm-up.

THANK YOU SIR MAY I HAVE ANOTHER BURPEE WORKOUT!

3 rounds + 25 burpees. 185# squat.

Brutal!

Also worked on muscle-ups and double-unders.

Did this at Camp Taji.

First time trying this one. As Rx.

4 rounds plus 25 Burpees + 11 Back Squats.

Wanted 5 rounds so bad! Burpees killed, then Squats killed. Shooting for 5 rounds next time.

23/M/5'10"/199
5 RDS at 205lbs

m/23/160/5'9

Flipped the order and made a sub; 135 lb. front squats instead of back squat (no rack) and power cleaned the bar into position.

5 rds + 15 squats and 4 burpees

As RXed: 3 Rnds plus 25 Burpees

A pathetic effort at this one for me:-
25 Burpees + 15 X 55Kg back squat
Me 3 Rounds 19 Burpees
James 3 Rounds 12 Burpees

4 rds + 25 burpees & 7 squats

at 175 lbs.

5 rounds +17 burpees as Rx'd

Rx'd

5 rounds

30 m 67 kg

squat 60kg

4 rounds +25 burpees.

very tough.

AWESOME WOD! I will definitely try this one again soon.

25 Burpees
Body weight back squat, 10,5
13,12 Burpees
Body weight back squat, 10,5
13,12 Burpees
Body weight back squat, 9,6
13 Burpees

25/m/200

subbed 250lb deadlift for back squat (not enough squat racks at our gym)

3 rounds + 15 dls

surprisingly it was the deadlifts that really slowed me down and not the burpees.

Mark
as rx'd @160
4 rouns + 1 burpee

only 2 rounds + 25 burpees

this wod DEFINITELY does not favor us tall and heavy people. i don't consider myself extremely weak (CFT in lower 900s range), but i am certainly not particularly strong for my size. body weight is right in the neighborhood of my 5RM back squat, so as expected this was slow going. did the squats 3 at a time, with a couple 2s and 4s mixed in here and there. burpees actually felt pretty easy by comparison, although they took a lot out of my legs and made the BS that much worse.

i thought about scaling the weight, but the point of this one seems to be HEAVY metcon, so it seems kinda counterproductive to eliminate the heavy in order to increase the metcon. i may have only gotten 2.5 rounds, but i was breathing plenty hard throughout, and definitely laying down for about 5 minutes before i regained enough energy to unload the bar. pretty content that i could get 30 reps of BS at around my 5RM, plus 75 burpees, in 20 minutes. legs have been in agony since about 5 min after i finished, but in a good way....

As RXed:
25 BP
165# x 15 BS

3 rnds + 9 BP
4:43, 7:17, 6:57

all sets broken. felt like i had asthma and couldn't get any air in

28/6'8"/223

3 rds

M/190/28/6'0''
This was a really hard one, my client was pooped on the second round, even scaled to 1/2bw and 15 bur. I got 3 rounds and 25 burpees, no scaling for me.

29/6'0"/200

rookie, love the workouts

4 rounds

29/6'0"/200

rookie, love the workouts

4 rounds

sub'd 30 minute run

changed this to a wod from a marine unit cf book..

225lb deads 10 reps
25 box jumps
3 rounds for time 7:52

Mager: 135 and got 7:11

yesterday did a Fran trainer
10 rounds 10 thrusters with 75lbs and 10 pull ups. around 16 mins, not my best time on this one but a great fran trainer type wod.

BW burpees x 25
185# Back Squat x 15
3 rounds + 15 burpees in 20 minutes
3 rounds + 25 burpees in 20:34

M/ 35/ 131 lbs/ 5'-6"
As Rx: used 135 lbs for squats
5 Full rounds + 25 burpees
GREAT WOD. This should be a regular one.. it could be tweeked with something for the pull but I loved it.. I know I'll be able to blast through adn finish 6 next time. I think I'l use 145 lbs next time... it's not the weight that gets to you, your legs are just tired and you're breathing from the burpees. I usually fire off my toes more when I'm jumping off with the burpees, and I tried to do that even more since I knew I'd be getting more than enough with the squatting for my legs.
Don't know if this has been posted before but this was my first time.
What about 1.5 BW x 10 or whatever iteration you want... kind of along the lines of squat a total of 15 times your BW in whatever reps you want followed by 25 burpees in rounds... max rounds in 20 minutes.. it could vary it up. I think I'm going to possibly try it with 1.5 BW for 10 next time for more of a power side. I'm just worried that it could be a little too heavy and the heavier you really want to be carful with form to prevent injuries.

4 rounds plus 25 burpees. Bwt = 146, did 145 on squats.

M/35/173

4 full rounds, 10 burpees with 175# squat

M/5'11"/235
85% of bwt (did 185lbs on squats)
3 rds +10

yesterday 1st day back after 1 week swine flu and 1 week of no crossfit
day1; 4X 10 chin,10push,10squat,10 sit
then clean and jerk X30 65lb
day2 today: 25 burp, 15 back squat 75%BW=135
3rds plus 10burp all sets broken up
feeling good

Did the WO in the wrong order BS then Burpees
Ron - 4RDs w/ 170# + 1 Burpee...
Steve - 4RDs w/ 170# + 4 Burpees...
John - 3 RDs w/200# + 4 Burpees

as rx'd: 4 rd + 6 burps

M/49/151/1-1-06

CFWU x 3

CFSB Front Squats

135 x 5
155 x 5
165 x 1
175 x 5 (Ties PR)

WOD adapted to CFSB

AMRAP 15 min.

25 Burpees (shoulder friendly)
15 Back Squats 115# (0.75 BW)

4 rounds on the dot.

Next time either AMRAP 10 w/BW or AMRAP 15 w/135

Switched the order. 95#

3 rounds + 15 squats + 8 burpees in 20 min and then finished the round. More weight and more rounds next time.

3 rounds + 25 burpees
135 lb squats

Scaled to 135# (plus mud), having to clean the bar up is good incentive to do all reps in one set.

3 rds, 25 burpees, 10 squats

No excuse for failing to hustle and get in a full four rounds but an intense workout nonetheless.

33/M/6'/225

3 + 25 Burpees (205 BS)

BW: 170 lb
Workout as Rx'd.

5 rounds + 5 burpees

m/21/5'9"/170

4 rounds plus 10 burpees

very disappointing

three rounds, plus 25 burpees and 9 squats (used 95 pounds of dumbbells rather than bw back)

m/42/158

very disappointing
three rounds, plus 25 burpees and 9 squats (95lbs of dumbbells)

m/42/158

4 rounds

M/30/5'9"/205

Did a "token" CFT today after murph yesterday...

BS: 335 slow as heck...
SP: 130 tied PR
DL: 355 could have gone heavier

Total: 820 (well off PR of 875)

Found it tough but manageable
5 rounds in 16 minutes
25 burpees, 15 back squats 70kg
had to stop at 16 minutes as my squat form started going weird - back started turning slightly to the right. Will get a recording and see if I can fix that...

24/m/170lbs/70"

25 burpees
15 back squats at 170lbs

4 rounds and 25 burpees

34/m/210/6'5"

4 rounds but with body weight squats.

reps as rx'd squats on smith machine(focused on getting deep)

4 rds + 9 burpees

M/32/5'4"/142lbs
Squats with 145lbs
4 full rounds
+25 burpees +9 squats

6 rnds with 175# squat (BW 165)

paced at 5 sec/burpee or so, all sets unbroken. 4th WOD in a row, and will be doing another tomorrow. ugh. then rest.

later,
b
m/33/5'8-1/2"/167

WOD as rx'd ,B/S @ bodyweight of 75kg

5 rounds + 15 burpees.
all burpees and squats straight through on each round.more than i expected,cos i knew it was gonnae be a killer on the legs .

33/m/170

Did 2 rounds plus 15 burpees in 10 mins

GREAT WOD! Wasnt looking forward to it at first, but managed 4 rounds with 18 burpees. used 75# on back squat.
f/48/115#

CFWU, WOD as RX'd:4 rounds

Then went and finished off with a 1k row in 4 minutes. Slept like a baby after that.

Forgot, I scaled the squats to 135 so not as rx'd.

Did back squats yesterday on the Jim Wendler 5-3-1 program then did this today. Brutal!

as rx'd w/ 185#
4 rounds +25 burpees + 9 Back squats

3xXFWU
Wod as rx'd
4rnds + 9 burpees

Damn

M/32/144lbs/5'5"

Used 145lbs on squats
4 rounds plus burpees and 5 squats

F/23/140lbs/5'8"

3 rounds in 22mins:
25 burpees
15x 70lbs back squats (started with 100lbs but quickly found out that was a little dangerous when my legs were tired from burpees)

Had a fair number of "need air!" breaks throughout. =)

25 burpees
substituted 45 lb. front squats

3 rounds & 25 burpees in 20 min.

Scale to 135# squat
3 rds

Jeff @ work
BW 170#
Floppy burpees
6 rounds + 4 burpees

20/m/6'/190#

as rx'd

5 rounds even

those squats were brutal - love the intensity - keep it coming

M/25/71"/185

-3 rnds + 16 Burpees

f/35yo/130#/5'5"
125#....5# shy of BW. shoulda done 130#! my rom suffered on several back squats.
5 rounds!

5 rounds with 110lb back squat.

Saw this on Sunday and thought this might be fun...This was a tough one!

F/34/5'0"/108lbs

3 rnds + 25 burpees
Squat: 75lbs (front squat)

Gunnar/m/38/185/73"
4 rounds + 17 burpees

Ryan/m/30/185/75"
3 rounds + 24 burpees 45# squat

4 rounds

M 48 5"11" 185

3 rds 9 burpies as RX'd

subbed 135# back squat
3 rounds 12 burbees

3 rd 12 burpies

subbed 135# squat

m/45/165

subbed 155 squat

3 rds + 20 burpees

25 burbees
15 squats 125# on Smith machine at Grove Park Inn

3 rounds -- 16:24. Did 30 burpees on third round while waiting for Smith machine. Karen did 3 rounds in about 15 minutes. Used varying weights for squats.

Hotel gym, had to sub "holding 40# DB's on shoulders" for body weight backsquats.

4 rounds in 18:20. Gassed at that point and stopped there.

M/25/5'9"/195

scaled:
20 burpees
10 185# back squat

3 rounds

CFWU X 3

only did 10min...wasn't feeling too hot

2 rds.

CFWU x 3; #55 x 9s on Gravitron

NOT as Rx'd; #135

4rds of Burpees
3rds +5 on Bsquats; completed round for 22:29 Total

rx 4 rds

3 1/2 rounds + 8 squats

BW 200# but used only 155#. 4 rounds plus 25 burpees in 20:12

'Just when I think I'm out, they drag me back in...'

Humbling WOD - as Rxd with 155lbs

4 rds

Legs now in pieces

dnf

4.5 rounds + 9 Squats
m/26/6'1"/168

75kg Barbell

2 rounds + 25 burpees

(left knee starting to feel dodgy)

CFWU- 2 round of pu's
run 1mile
50 sit ups
50 back extensions
1 mile
50 sit ups
50 back extensions

30 minutes

as rx'd

4 rds
+ 25 burpees
+ 8 bwbs

very intense!! wanted 5 rds...so close....maybe next time!

Happy Thanksgiving to all in the Crossfit Community!

4 rounds
14:00

As rx'd
4 Rounds+ 15 Burpees

sub

60kg BS
25 Burpees
x
5rds

did .75 body weight so 145

5 rounds on the nose. I was watching the clock and gutted the last ten squats to just make it. Now I know I should have gutted all of the squats. I was gaming it a little for fear of squats. Still a killer workout

Hate burpees! Subbed 132lb back squats (175lb body weight), still working up to full body weight squats for that many reps.

2 rounds + 25 burpees + 12 back squats.

[2 + 25 + 12]

Did on Turkey day. A bit hungover and not feeling it, and a 2 hour mountain bike ride the day before.

As rx'd (185 lb)
4 rounds at 19:44.

Just in case you're reading this, Lauren or Coach - if this WoD doesn't ever come up again, I will not be upset. Just sayin'.

Scaled to 15 Bs, 10 .75BW squats; 7.5 rnds

Unreal. Must try this again as Rx'ed.

M/38/185/5-10

Not as Rxd.. only did 15 min.

BWT back squat at 185... a lot tougher than I thought, mostly 10-5, 8-7,7-5-3.

Burpees just suck 10-5....., then 5.... then 8-5....
So compelted 3 rounds in 15 min...
Was tired from 2 hr football practice before hand, and the previous 3 days. Took a water break twice... so was not killing it but HR was up. Checked the box on getting a xfit workout in thought.

M/26/190

subbed 135# squats

3 rounds.

As rx'd:

155# Back Squat

3 rounds +25 Burpees +10 Back Squats

30/m/5"11"/205

Did the squats before the burpees

4 Rds + 15 bw squats + 6 burpees

4 rds, 15 squats, 20 burpees

I'm rounding up to 5 rds since I finished and set my own timer. That sucked

3 rounds + 20 burpees
scaled weight down to #135

4rds + 25 burpees + 6 sqauts

C-
6+8 Burpees

4 rounds + 15 burpees

way way way harder than i thought it would be

as rx'd:

5 rds + 5 burpees

AMRAP 20 min

F/45y/62"/134# JULIA
Scaled:
20 Burpees
10 Back Squats @ 50%BW = 70#
3 rounds even

M/41y/68"/160# GEORGE
As Rx'd
3 rounds even

Good to be back after an 8 day break!

Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

3 rounds burpees
2 rounds 70kg squat plus 10

Disappointed I didn't finish last round squats but know where I can make up time for future reference.

85lbs squats (85% BW)
4 rds

As Rx'd
4 rounds + 25 burpees

Did crossfit warmup then the wod bit slowed way down and stopped
early.  In about 17 minutes I did 3 rounds and I followed this

Recovering from illness.

Did crossfit warmup then the wod but slowed way down and stopped early.  In about 17 minutes I did 3 rounds and I followed this with 3 x 10 deadlifts at body weight then 3,5,5 deadlifts at 264 lbs

My lungs feel stressed.

Chest colds are hard on me.

Tomorrow I will teach my class and that is it.  Then wait and see for the next workout.

25 Burpees. 40k front squat

4 rounds

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

3 rounds

5 rds + 15 burpees

Erin:
AMRAP 20 mins of 15 burpees / 15 - 85# Squat
4 rounds + 15 burpees + 5 squats

CFWU
3 rounds + 10 burpees
195# BS
48/M/193#/72"

5 rounds plus 25 burpees, 6 bw squats
28 yrs old
175 lbs
5'8
male

m/36/5'9/174

CFWU-3. Reg. Superman. Burgener. Jumprope - Keep rope at side & increase rope speed. Better job jumping straight up toward end.
4 rounds + 25 Burpees.
Not bad for 1st time for consistency. Push harder next time though, esp on Burpees.

4 rounds 19:12

@ home

6 rounds + 15 back squats, bwt 150#, all burpees unbroken

4 rounds in 19:35
F/27/5'2"/50kg
weight was 40kg

BW215
sub'd 185# squat
3 rounds + 25 burpees + 1 squat

3 rds + 1'08"

23.m.136.65"

as rx'd
4rds + 3 burpees(PR)

as rx'd
4rds + burpees

M/20/5'10/140

Scaled back squats to 3/4 bodyweight = 105 pounds

5 rounds + 2 burpees

3 rounds
135 squats

Complete as many rounds as possible in twenty minutes of:

25 Burpees SUB 10 Burpees
Body weight back squat, 15 reps SUB 135 pound back squat

6 rounds + 8 Burpees completed

AMRAP 20 min.

25 burpees
135 lb. back squat, 15 reps

3 rounds + 25 burpees and 4 squats

i was for sure i would kill this... it killed me...

as RX'd
25 burpees
165# back squat, 15 reps per round

3 rounds + 20 burpees

why does it take me so long to do burpess???

this was extremely painful!
as rx'd with 245lbs for back squats
2.5 rounds

4 complete sets + 25 burps w/ 205 lbs on back squat

bw=150#

3 rounds plus 21 burpees

34 yom 202 lbs.

Scaled to 185. 3 rounds even. Early morning and I just couldn't push myself

As RX'd. Back squats at 155lb. 5 rounds completed in 19:58.

@thegym

4rounds +25.burpees

G-Bomb (subbed 115# squat)
3rounds +10.burpees

7 rounds as rx'd

CFWUx3
BWU

3 rounds; 13 Burpees
170lb squats

Ernest 39/M/61"/167

m/40/67"/180#

amrap 20 minutes

25 burpees
15-3/4 (135#) weight back squat

4 rounds + 10 burpees

btw: 155

dont remember my rounds, only that this wod was brutal. i think 4 rounds + 25 burpees + 8 back squats.

CFWU x3
BWU

WOD: 3rnds + 10burps with a 215lb back squat. Have I mentioned how much I hate burpees!

3.5 rounds exactly (3 rounds + 25 burpees)

3 rounds of Burpees x 25 plus 3
3 rounds of Machine Squats x 15 (200 lbs.)

m/42/6'/155 12-8-09
20 burpees
115# bk squat
3 rds in 17:15 could do no more

As Rxd 4 rounds plus 14 burpees

All squats A-T-G

scaled bw 206#

20 burpees
5/8/7 BS @ 155#
20 burpees
5/5 BS @ 155#, 10 @145#
20 burpees
5/9/6 BS @ 145 #

19:15

as rxd 4 rounds 21 burpees

45/m/165

5 rounds + 7 burpees

great WOD

0000000000000000000000000
31/m/161/65"
5 rounds
ugh!

As rx'd. BW 175#.

5 rounds + 25 burpees + 2 squats.