I'm confused

was wonderign how long before we had a Mt Everest handstand.

Great WOD for tomorrow

what if you do 60 squats in 60 minutes :)

That's a lot of math! I might need a partner for this one!

not 60 minutes, what if you can do 60 squats in 60 seconds :)

The Glassmans are really making bingo work this month.

See. SEE. I told you Coach and Lauren had it in for me. OK...here's how...wait a minute...give me a minute...

Vlad,

Your answer is in the WOD. it specifically says,
"Don't do more than 60 squats in any round."

Do 59 then do one pull-up...take a long rest...do 58 2 push-ups...long rest...etcetera

Ian

Alright...here we go...my name is bingo and each January I give a little gift to the experienced posters here by "pre-answering" some of the typical newbie questions that come up again and again in our WOD's. Pretty much everything I know I've learned by reading (some would say obsessing over!) basically everything here on Crossfit.com

So with that in mind...I'll get back to you in a minute...

Awesome WOD!!! Can't wait to do it tomorrow.

But what if I can't complete the number of pull-ups, push-ups required in that one minute? Then I should just note that in results?

Example: If I do 40 squats in round 1 then I'm supposed to do 20 pull-ups in round nr. 2. What if I can't do that many pull-ups? Is that then just a part of the results?

Just clearing things ups. Looks like fun!

Haraldur,
Yes, note that in the results. Keep going as best you can for 12 minutes.

Haraldur-

I think that if you can't make the required amount, unforunately you have to stop the WOD. It says "stay within the formula for as long as possible" which I read to mean if you can't complete the required number of pull ups/push ups in that minute, then you stop. At least, that's how I read it. Maybe I'm wrong?

Adam,
That is true after 12min. Up to 12min, keep doing your best and record your results.

If you are performing your squats correct then 60 reps should be difficult/impossible. Squats are probably the most frequently cheated exercise in CF. Make sure you are going below 90 degrees and fully extending your hips at the top until your body is vertically aligned.

Is quick mental math a new element of fitness that we're working on developing? Looks like it'll be a fun workout . . . if I can figure it out.

Haraldur,
No...Crossfitters don't stop...that is what makes them Crossfitters!

3-2-1...GO

Really, you do your best where you are at right now with whatever REASONABLE mods/subs you must to get through the work out. The next time the WOD cycles through you do it better, faster & more. That should be your mindset.
Ian

Cool video.

30/M/150/5'10 (MTN WARRIOR)

Awesome! It means the more squats you do the less pull ups! and push-ups, simple this is a bad ass workout! nice ok I am going as fast as i can in those squats, hopefully i can make more than 12 minutes, this is an insane workout.

#4 if you do 60 squats in a minute, simply just do this 60-60=0, example if you do 59 squats then substract 60 from 59= 1 pull up in the second minute, then in minute 3 if you do 48 squats then 60-48=12 push ups, and then again the 4th minute do the same as minute 1'

or break down in cave man terms.
1 squats - 60= 2nd minute of pull ups
2
3 squats - 60 = 4th minute of pushups
4
5
6
7
8
9
10
11
12

the point of the workout is to hit it as fast as possible in squats and i guess try to stay within the formula target goal is 12 minutes for some people, if you can stay within the formula more than that then by own means recorded, i am stopping when i can't do the formula any more because i broke it.

SANTI

Too much math but I'll give it a shot!

OK…so repeat after me…I’m a Newbie and I’m PROUD…’cause face it, we’re ALL Newbies tonight, eh? And just who was it who didn’t do the reading for Rest Day? I TOLD you Coach would find out. Now we have to think AND exercise at the same time. It’s all your fault.

So let’s get to it shall we? With a continuously running clock. That means we can’t use our trusty sundial or calendar for this one. Hit start on your stopwatch, or do like I do with all of the continuously running clock WOD’s—“borrow” the wall clock, the one with the second hand, and put it where you can see it no matter what exercise you are doing. Start each exercise when the second hand is on the 12 (you’re new…I’m not making any assumptions).

During minute #1 do squats. Please, for all that is holy and sacred, please don’t ask how much weight to use. When Coach asks for squats without any other qualifier it means “air squats”. Just you and, well, you. Butt to ankles, full hip extension at the top. Thumb your nose at gravity. One minute = 60 seconds (I told you…no assumptions). Subtract your squat # from 60; this is how many pull-ups you do in minute 2. 60 - # of squats = PU.

Minute 2 do your PU. We’ve talked a bunch about PU this month already. Kipping is the default PU here. Good luck with strict PU. Use whatever assistance you have been using all month—band, Gravitron, Jumping PU. If you did 40 squats you are doing 20 PU, 50 squats gets you 10 PU. 30 squats? As Rx’d ain’t happenin’ (see below).

Minute 3…more squats. Same gig. 60 - # of squats tells you how many push-ups you will do in minute 4. The math is the same. Math is funny like that. In minute 4 you do your push-ups.

Rinse and repeat. Squat -> PU -> Squat -> Push-up. Minute 5 squat/Minute 6 PU/Minute 7 Squat/Minute 8 Push-up. Repeat this pattern until you fail to accomplish the calculated number of PU or Push-ups in any given round. For example, you’ve done 42 Squats in minute 13 and you flame out at 15 PU in minute 14. Fail. Done. Johnny, tell our Crossfit guest about our lovely parting gifts. But…but…I got 15 PU? BZZZZT. 60 – 42 = 18. 3 short.

However, there’s a kicker. Do at least 12:00 of work. Go through the progression at least 3 times, even if you fail in minute 8. If you fail prior to the end of minute 12 just keep moving and do as much as you can until the end of the 12th minute of work. The superstars, beings descended from Olympus who walk among us here will be waaaay above 12:00. It will be really interesting to watch the kind so strategy they use. Better at push-ups? Maybe save a little and do fewer squats before push-ups. Stuff like that.

How about the rest of us? Heck, how about you poor Newbies? How the heck do we scale this thing? Well, I’m gonna head over to Brand X in a while to see what GaurdDawg has to say, but how about this? In addition to whatever exercise specific scaling you do (Gravitron, push-ups on knees, etc.) let’s do some division to go along with our subtraction. Do a fraction of the Pull-ups or Push-ups that your 60 – Squats asks for. Do 60 – Squats divided by 2 or 3 or 4. If your squat numbers are lower your divisor should be higher. 60 – 30 Squats should probably be 30/3 or no more than 10 PU or push-ups.

A word about Jumping Pull-ups and safety. If you need to do more than 10 or 15 pull-ups you should NOT increase this by doing JPU. You will be in a world of hurt if you game this by doing 20 or 25 JPU per round. And…listen vewwwwy carefuwy…NO NEGATIVES ON JUMPING PU IN MET-CON WOD’S.

Spend a minute and think about this one. Think before you ask questions. Don’t do more than 60 squats in a minute; a negative number requires repealing the Law of Gravity. We’re good here at Crossfit, but even we have limits. Think. It’s just a little bit of math.

So, let’s get some. 3.14152136…Go.

Very, very excellent new programming,

St. Bingo, pray for me!

This looks like fun!

What a NEW YEAR this has been.... My legs and upperbody are toast.

muahahaha death here i come

BOILER UP! Nice video Pathfinders.

i love being a smaller/lighter guy on days like this!

# 4 and number 6, The more squats you do the less exercise you do in in the next minute, and try not to break the formula of everyminute in the minute completing all the exercises, I explained it but my comment went somewhere, if you do 60 squats then the second minute you do 0 pulls, then in the 3rd minute you do squats if you do 48 then substract to 60 so in the 4th minute you do 12 push-ups, ok once you break the pattern of staying within the formula that's when you stop. or do your own thing, but that's how i am measuring my performance, stay within the formula as long as you can, if you can't then stay within the formula then do it for 12 minutes. i am hitting those squats as hard as never before just to do less exercises of the other and try to stay within the formula as long as possible.

SANTI

Lots of math for time.

BINGO IS ALWAYS RIGHT!

SANTI.

The programming is getting more impressive every day. It makes me proud to be a CrossFitter.

To the Pathfinders; get the football team to workout with you guys and they might win more games!

classy work on the tutorial bingo.

I'll give it a shot.

To all of the CrossFitters complaining about how weird the programming is:

CrossFit=weird

If you're complaining about the weirdness, I'm not sure if you're a CrossFitter...

I wonder how many people can and will simply do 60 squats every other minute for at least the first 12 minutes. Maybe guys like Speal and Russell Berger will end up doing this WOD for close to an hour.

WOD - 16/01/10

Min 1 - 57, Min 2 - 3
Min 3 - 55, Min 4 - 5
Min 5 - 55, Min 6 - 5
Min 7 - 52, Min 8 - 8
Min 9 - 49, Min 10 - 11
Min 11 - 41, Min 12 - 19

Where did my legs go ...

Greg - Awesome video...that will give me something to try and get our Cadets at Middle Tennessee State University motivated to get our ROTC program up and running and affiliated. Still working on coming up there in May.

Looks like my legs and my head (all this math) are gonna be burning after this.

This past week I introduced my son and his friend who both leave in june for bootcamp to the wonderful world of Crossfit to get them into shape for their "vacation". Kyle (my son) and KJ are doing pretty good, and KJ has decided to spend tonight here at my house so he can do tommorrows WOD with us...LOL he's in for it isn't he? The two of them are in decent shape for not having worked out this hard but I just have this feeling about this week. They still haven't met Pukey yet so lets see how hard I can push em. I met Pukey my first week and after I recovered, well, I've been heavy on the Kool-aid ever since. So to my boys and all the newbies out there...If your doin this for your New Years Resolution keep it up! Like Fitmom did, give it one month and if you do it right when you see the results it'll be Crossfit For Life!

3...2...1...HOOAH

Another Newbie scaling option!

Instead of using the number 60, reduce it. Using 50, 45, 40, even 30 makes this workout MUCH easier. All the same rules apply, but the lower nut allows you to go much longer.

FYI, I've been to Kala Pattar and that photo looks like it is from Kala Pattar, but that mountain in the background is not Mt. Everest FWIW.

I think that mountain might be Pumori, actually

nice change-up on the classic met-con...

rx'd
50/10pull
40/20push
45/15pull
30/30push
45/15pull
30/30push
40/20pull
30/30push
45/15pull
30/30push

345squat/75pullup/140pushup

20 min
could have gone more, but i need to be able to walk tomorrow...

angie
30lunge/5pullup
16lunge/23pushup
14lunge/4pullup
14lunge/21pushup
12lunge/5pullup
10lunge/22pushup

12min

Sorry, I take it back, it's Nuptse (not Pumori), Everest should be behind it and to the left, maybe in the cloud or just out of the frame

I think the real challenge is gonna be to try to remember every number we did, especially when we're gassed at the end of the workout. Nice WOD nonetheless.

yeah baby, bringing my hp calculator with me. this one is awesome.

NICE!!!

You want to talk about constently varied, at high intensity!!! It doesn't get any better then this.

LOVE CF, get some

BILLY RAD where you at on this one playa..

hahaha

sorry my spelling sucks

Maybe obvious, but the math is actually easier if you just start counting the squats from 60 and go down in numbers. The number you are left with at the end of the minute you are doing squats will be what reps you will do in the next minute of either pull ups or push ups.
For example, in minute one you count down from 60 and get to 17 (thus you did 43 squats), then you do 17 pull ups, etc.

I'm game... sounds like a "fun" workout for tomorrow.

I need a counter..... I lose track of where Im at when I start getting broke off....

Oh ****! I haven't done air squats in a long time.

Well, at least send flowers to the funerals.

Awesome WOD. There's nothing confusing about it. Just very unique......like everything in CF.

What if you cant do the required number of pullups/pushups in one minute? is that considered breaking the cycle? and is 12 the minimum time? or 12 when you stop if you break the cycle before 12 minutes.

If you can't do the required number log it and move on, 12 minutes is the minimum time for the complete workout. During that 12 minutes stay busy. If you fail during your pullup cycle stay active. Log your results and use them as motivation to improve. If you fail on pushups, that is a weakness that you can work harder at, then the next time you do this or something similar you can complete it or at least notice your improvements. Work hard and have fun.

Yep . . . count backwards. And listen to St. Bingo of the Sweaty Angel . . .

An easy way to eliminate any math is to just keep counting up to 60 after your squats. Ex. 45 squats move to pull-up bar, your first rep would be 46 then 47 and so on until 60. Only record your squats.

What an awesome WOD. Can't wait to try it. Thx coach!

This WOD looks......GREAT

#57 Alan

IMHO, your suggestion is the best one yet...

50 squats/10 pullups
40 squats/20 pushups
43 squats/17 pullups
30 squats/30 pushups
30 squats/20 pullups (failure)
20 squats/20 pushups to finish the 12 minutes

LOVED this workout.

...and they say CFers don't have brains...Pppsshh!!

//super excited!!

3-2-1!..

Tony B thanks for putting this up and getting us a good soundtrack!

As rx'd
Actually wasn't too hard. I would suggest going to failure. See how many minutes it takes. I tried to pace my self a bit and here are the results for 12 minutes.

8 pull
9 push
10 pull
18 push
19 pull
22 push

I must say we really enjoyed it though. It was fun.
Next time go to failure.

I'm away from home on a business trip, but luckily, I brought my rings with me!! Are PUs easier with rings or bar?

In retrospect I should have scaled the squats back. Something like 40/20, 30/30, repeat, would have been sustainable for much longer than just doing as many squats as possible each round.

I did it another way. Since is states to stay moving for 12 minutes. I treated each 60 seconds of squats as 1 round. So I did 60 seconds of squats, then what ever number of pull ups or pushs is needed, I did. Once done with those, I started the 60 seconds of squats again with no break. Just have one stopwatch going for 12 minutes an another watch counting down the 60 seconds for squats. So no break between rounds. But I could of been wrong. It was an ass kicker.

There should be no stopping. Do 60 seconds of squats. Then what ever number of push ups or pulls ups. After that start the 60 second clock again. And keep doing this for as many rounds as you can do in 12 minutes. Well that's how i did it. I could be wrong.

yeah Jamie #69, you're right

let's change this to 3 sets of 10 pull ups and then 3 sets of 8 bench.

We'll probably have something left over, so we could fit in some alternating seated, one arm incline cable curls and then some triceps push downs.

We'll need some cardio too so we may want to do 20 mins on the bike to finish off while reading Men's Health

thanks for the input Jamie, we were all getting a bit off track

30 minutes complete as rx'd. lots of fun at 7500ft...

#47 todd weiss, the nh todd weiss, that played soccer for timberlane todd weiss?

Fred (m/44/79kg): 12 full minutes
Felix (m/11/36kg): 18 full minutes
Great WOD!

46/14
45/15
35/25
30/30
25/19(f)
30/30

Awesome WOD! Squats killed me (maybe I shouldn't have played 2 hours of basketball before this one!). Thanks Coach!

This looks incredible. Unfortunately, I am not going to be able to do this WOD today, but will double up another day this week. I cannot wait to try this one!

18 mins worth of good exercise....

Great WOD!

Let's say you want to work more on your pullups/pushups. Is it ok to limit your squats so you get more reps for these movements?

I'm looking for a training partner near Aberdeen-Scotland. Drop me an email if you're interested.

40/19 pull(F)
34/26 push
35/17 pull (F)
32/23 push
31/16 pull
32/24 push

used 90# gravitron for pullups. Should have pushed myself more on squats. Used gravitron to keep moving, next time I think I will scale to 45 and do without gravitron.

m/25/210/6'

52/8
48/12
50/10
53/7
47/13
50/10

m/57/5'10"/180

Did Tabata Row

790m, 1459 c/h

Interval #7 was way off the pace--slight cramp.

Headed to Montclair.

jmsny111752

1. 59 / 1 pull
3. 59 / 1 push
5. 55 / 5 pull
7. 53 / 7 pull
9. 50 / 10 push
11. 53 / 7 pull
13. 50 / 10 push
15. 51 / 9 pull
17. 52 / 8 push
19. 49 / 11 pull
21. 48 / 12 push
23. 50 / 7 pull

Total:
629 squats
47 pullups
41 pushups

Making the 12 minute mark wasn't that big of a challenge because of the rest you get after the pullups / pushups.
Next time I'm going to either keep doing pushups / pullups all through the even-numbered rounds or do it like Matt from Kunduz (Comment #68).

56-4,60-0,56-4,53-7,57-3,57-3

M/29/145lb/5'6"

40/20 split for all sets. all sets unbroken. not as bad as i thought, but my legs were still like jello at the end.

i'm enjoying this recent run of new wods, but i miss some of the old school stuff that made crossfit appealing to me. where have all the tire flips, sledge hammers, box jumps, kettlebells, kick your a** chippers gone?!

41/m/176cm/72kg

53/7
53/7
54/6
55/5
55/5
53/7
52/8
52/8
53/7
52/8
54/6
54/6

I hate to say that, but this was one too easy. I stopped after 24 minutes to avoid overuse injury of my knees (and still be able to walk tomorrow), but I'm confident I could have gone at least another 12 minute sequence. And my squats were all deep enough, heels constantly loaded and full hip extension at the top.

I think someone good at bodyweight exercises can't create good power output with this kind of WOD. For me it's basically 60 seconds of squats followed by 10 seconds of pull-ups or push-ups and then 50 seconds for rest (which is plenty) before the next round.

For the lightweight types like me the WOD needs some tweaking, maybe I'll use a weight vest next time or cut down the time for pull-ups and push-ups to 30 seconds to shorten the rest time and keep the power output higher.

I get a slight bonus on doing this workout. I have a hip issue that keeps me from being able to hit sub-90 on my squats, other than that I performed to spec. I've gotten SO much better at squats since I started CF!

Didn't keep track of how many squats for each round, but the last three times I was at about 45.

Minute 25: Failure on 15 PU's...just couldn't finish it.

M/25/183cm/74kg

Brilliant WOD!

12 pull-ups
25
15 pull-ups
20
17 pull-ups
30
15 pull-ups
27
25 pull-ups

379 squats
84 pull-ups
142 push-ups

20 min

stopped at 60:00 (1 hour)
started at a 50 squat/10 pull-up, 40 squat/20 push-up pace for about 1/3 of this workout then moved into a 45 squat/15 pull-up, 40 squat/20 push-up...finally ended the last 15 minutes hitting 40 squats/20 pull-ups and 30 squats/30 push-ups...the squats got really nasty but I love the strategy part of this workout...I expect to see some really crazy times posted throughout the day!!!

nice workout gonna do this one later today. Does anyone know of an iphone app to keep track of crossfit wods i have seen one i cant find it ty in advance.

For those who are really slow in math: dont start deducting. If you hit 43 squats-then continue the count on the Pull ups.
the number to think about will always be 60. No math, just counting. If you have problems counting I have no solution for you....

Going to tweak this wod a little. Like the looks of the wod, but am trying to get stronger on the rings for the mu's. Going to do ring pullups and ring dips instead of pullups and pushups.

Another cool new WOD, nice work on the programming here lately!

40/M/165

40/20
50/10
45/15
48/12
40/20
45/15
50/10
41/19

45
10
45
20
40
10
38
20
40
10
39
20

Feeling puky

as rxd 65 mins

Could of gone on for more but was getting stiff back. approx 1440 squats.

What a great WOD, if you were good at at the Squats, then not as much of a challenge, but this one hit me pretty well towards the end.

52/8
43/17
43/17
37/23
37/12[f]
31/28[f]

I will definitely try this one again soon.

Romans 10:9-10

Interesting to see the range of results already posted. Memuc (well-known here, Cheers!) and apparently Blaney (>1200squats!) finding too much rest, others stopping at 12:00 even though they had yet to fail, and still others failing on round 1 with or without scaling.

People are already thinking about maximizing their fitness benefit the next time this comes up (wear a vest, no rest, work to failure, etc.).

This is really good stuff. Strategy, personalized (universal scaling, up or down). Seriously, this is fun. Can't wait to see how I do later today.

M/31/189cm/112kg

45/15
42/18
39/10f
37/23
34/10f
32/28

my legs are killing me did 12km of ice skating 2h before this...

Bingo,

too much rest like taking rest days or getting rest in after the pull-ups and squats in today's workout? just curious...btw you do a good job breaking down the wod's for newcomers

Crossfit Sri Ram Ashram
Really didn't know what to do with this WOD. Made two boys stop at 1 hour but they could have kept going. Should they have stopped?
Vijai Raj - 1 hour rx
Gautam - 54 minutes rx (but only did 6 pull ups and 4 push ups total)
Uttam - 1 hour
Arvind - 44 minutes
Bachendra - 24 minutes

bw 165

subbed deadlifts
350x3
400x3
450x3

50/10
40/20
50/10
40/20
45/15
35/25

All squats below parallel with full hip extension at the top, kipping pullups.

1. 58/12
2. 56/12
3. 54/12
4. 53/12
5. 53/12
6. 59/43

Fun and easy workout.....squat reps high enough that pullups would have been pointless as RX'd, so it was a minumum of 12 pullups per round (I should have set the minimum higher). Squats were done at a fast but not all out pace; that minute break for the pullups allowed enough rest to continue at a good clip for all rounds. Went all out round six on both squats and pullups. Everything consecutive with no breaks.

All the heavy low rep squatting and weighted pullups have not hurt my unweighted high rep ability.

This looks awesome!!!!

Rx'd
1. 60/25
2. 54/6
3. 58/2
4. 51/9
5. 53/7
6. 52/8

Messed up on the 1st round and did unprescribed pull-ups, but glad I did. I agree with the others, for light weight types like myself 150#, this WOD should be done with a weighted vest or a minimum pull up/push up set. Drank scotch last night though at a wedding rehearsal dinner so I'm thankful for the light workout this morning.

29 full minutes completed
was not keeping track of number of reps in each round so not to sure but it started out with bout 50/10 then slowly moving down from there until it was about 30/30

Kelly,

Why did you stop? I'd have thought that you'd do way BETTER than six rounds.

50/10
48/12
48/12
45/15
48/12
46/14

Kelly Moore,
You misunderstood the workout. The goal is to go as long as possible. Only those who fail before 12min are encouraged to keep going for 12.

4 rounds complete and 6 overall at 43/17, 40/20, 43/17, 37/23, 27/12, 28/25 - liked this and tried to pace a bit, need to push the squats harder next time. Like to see this again.

32/m/195

as rx'd

46/14
44/16
42/18
44/16
46/14
45/15

Calisthenic monster scaling option!

If you can sustain anything close to 60 squats/min for many rounds, bump the number for calculating reps in the workout up to 80. In other words:

With a continuously running clock, squat for 80 seconds. Subtract the number of squats completed from 80, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 80. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 80 squats in any round.

48/12
45/15
45/15
42/18
40/20
38/22
39/20 (f)

Pretty consistent with Squats but just can't seem to go very fast.

44 16
44 16
39 21
41 19
30 25 F
30 30

All right column was pushup or push press.

50/10
m/25/188lbs
pp40/20
50/10
40/20
50/10
40/20
40/stopped
I should have kept going! I could have continued for 2 or 3 more rounds but the squats were about to resurrect my breakfast. I should have done less squats and more upper body.

AS RX'D: 10 squats in the 39th minute.

it's seriously not that difficult to understand the workout. go as long as you possibly can within the workout standard which is 60 exercises total of squats for one minute and then either pull ups or push ups depending on the round for the second minute. if you can't sustain it for at least 12 minutes, then just do what you can for 12 minutes.

a trick for counting for those who are complaining about doing math. what i did was count the number of squats done, then continue counting through the push ups or pull ups. i averaged about 35 squats, so, i counted 1-35 on the squats, then 34, 35, 36... until 60 when i started the pull-ups.

Blaney #96,

Rest as in after PU/push-ups, before squats. As we are seeing, calisthenics monsters like you and others are so good that the rest after PU/push-ups is more than enough to re-charge your squats. Your result was outstanding.

Coach and TonyB have seen this and weighed in with a scale UP option. Kelly Moore scaled UP to 70, and she obviously decided that she'd gotten an adequate workout after 12:00 (and tossed in a casual 43 PU in her last round!).

Although Coach and TonyB are disappointed that Kelly did not choose to do the WOD as Rx'd--they were looking for something epic along the lines of "still at it after 4 hours"--I think Kelly did understand the WOD and simply decided to adjust for her own fitness goals at the moment, you vs. you and all. I do agree, though, that it would have been really cool to see a Crossfit Icon like Kelly Moore set the bar for this one.

Gonna go see what GuardDawg has to say over on Brand X.

Saturday 100116
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

42 rounds,

45squats per round, no less then 45, early rounds I got a 50, but that was in round 3or4.

My quads hut from the first round but got better fast. last few rounds were agony. Pullups and pushups unbroken. The break was just right. For them. Oh 45 reps gave me just seconds to get ready for the pullups and pushups.

AS RX'D:

52/8
51/9
53/7
45/15
42/18 <-- failed here (10 minut mark)

Managed to do 8 pullups out of 18 that last interval, this one was hard but good. Ive been doing crossfit since 4. januar 2010

M/19/75kg/Norway

M/34/165
21 minutes. At minute 14, started doing the pullups (or pushups) in the same minute as the squats to make the next round more difficult--and it did. Done at 21 minutes.

Recovering from yet another bout of cold/flu, so took is easy (read only 12 minutes):

60/0
60/0
60/0 MASSIVE cramps after first squat.
53/7 Fell over from cramps, got behind.
60/0 Warmed up during "pull up" phase. No cramps!
60/0 Ditto.

Obviously could have dome more, but still don't think I'll be walking tomorrow.

HA! I see I misread the WOD...did not do any pushups. Oh well.....I needed more pullups anyway!

I am a few weeks out from competing in the Arnold Classic Powerlifting meet....I made the resolve to keep metcons down around the 10 minute mark. I'm trying to get my weight up, stay uninjured and not eat up my recovery.

1. 51
2. 9
3. 30
4. 30
5. 36
6. 24 (F)
7. 36
8. 24
9. 36
10.24
11.30
12.30

Not as rx'd. Took me 20 min. to complete. Extremely challenging to me. I've been doing CF for 2 mos now and still don't have kipping down. As a result, pu's are dragging me down.

M/46/6'2"/205lbs

#82 - I agree - this one was not all that tough - quit at 20 min because affiliate trainer had us move onto another workout.

If you haven't done this yet, I suggest using a weight vest for some more challenge. I hit 50+ clean squats every min. and had plenty of time to rest...

Hope this helps for those that want a little more out of today... Go CF.

Matt

This workout was not tailored for long, stick-legged girls like me! Also, one of my New Year's resolutions was to do a2s on all my squats, so that was a loooong way to go.

Aimed for 50 per round:
40/10
35/15
34/16
30/20
10/20 F (squats were done!)
10/20

Blue band assist on pull ups and knee push ups.

I thought I'd share a little about myself. I've been mainsite crossfitting in my garage gym for about 3 years - last six months have been really hit or miss. I just recently separated from my husband - we've been together for 25 years. I can't tell you the devistation when someone you completely trust let's you down. I have now rededicated myself to myself. Eventhough my workouts feel like I'm starting over - I know it won't take long to get back to where I was.

I'm very inspired by the women who post on this site. Pony, when you shared your story with us, I was right in the middle of my turmoil, and I was inspired by you to get back in the crossfit saddle - and I couldn't be happier. I feel great (and look great if I do say so myself!). All you other women out there - keep up the good work. I do read your posts and hope someday I'll get to your level. Fit Mom, Kelly, Elaine from Scotland, Allison, in8girl, etc. keep inspiring me! My other New Years resolution is to post my results until I can surpass all of you! Ha - you better get used to me and my posts.

Oh - and bingo, I absolutely love your posts and your Sunday musings. Thanks for all you do for the community.

CG E-City CrossFit;
Leary(m/44/5'11/200)
1. 54/6 pull
3. 50/10 push
5. 53/7
7. 49/11
9. 46/14
11. 44/16
13. 45/15
15. 41/19
17. 45/15
19. 40/20

50/10
40/20
45/15
40/20
40/20
30/30
33/27

Legs just gone

Then did 3 rounds of:

Row 500
20 double unders
20 pushups
25 situps

Time 17:05

minute 2: Pull ups:10
minute 4: push ups 20
6: 15
8: 25
10: 25
12: 25
14: 15
16: 30

M/35/72"/238

58 squats / 2 pull-ups (first time doing kipping pu without having to dismount first)
50 squats / 10 push-ups
45 squats / 7 pull-ups (couldn't get all 15)
40 squats / 20 push-ups
45 squats / 8 pull-ups
35 squats / 25 push-ups

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

CFWU
situps on steep decline

WOD

43 squats - 9 pullups (Fail)
33 squats - 22 pushups
26 squats - 6 pullups
30 squats - 20 pushups
27 squats - 6 pullups
27 squats - 16 pushups

Failed in round 1, which wasn't surprising. I'm fat.

Total reps in 12 minutes: 265

265/360 = 74% of the workout as Rxed.

M/42/5'10/172

I'm an Ironman athelete looking for a crosstraining workout in the off season and have been doing crossfit for nearly a month now. I thought I did great on this workout until I saw some of the other posts here!

55/5 PU
45/15 push
50/10 PU
30/30 push
50/10 PU
40/20 push
45/15 PU
35/25 push
42/18 PU
32/28 push
38/14 PU (hard to count when u get tired...)
36/16 push (Doh!)
14/17

I thought I would follow a strategy similar to earlier posts since I have a strong kipping pu but my legs were still fried at the end. Think I'll go home and take a nap. Certainly more fun than spinning on a trainer for 3 hrs.

got to minute 25 failedat 26

my 12th day since starting crossfit and finally managed to do a wod as rx'd :D

min.1: 50 squats
min.2: 10 pull-ups
min.3: 40 squats
min.4: 20 push-ups
min.5: 45 squats
min.6: 15 pull-ups
min.7: 40 squats
min.8: 20 push-ups
min.9: 45 squats
min.10: 15 pull-ups
min.11: 30 squats
min.12: 30 push-ups

i was serieusly messed up afterwards, my entire body felt heavy and had to sit down for about 20 minutes fighting the urge to puke :P

M/19/5'8/164

40/20 Pullups
40/20 Pushups
37/23 Pullups
35/25 Pushups
33/21 Pullups (failed)
33/27 Pushups

Only 1 failed set and im only 2 weeks into crossfit =)

For some reason I cant do kipping pullups Ive tried but idk why I cant. Instead i just put one foot on the wall (pullup bar is near the wall) and make each rep as explosive as possible making sure its more metcon than steady strength based pullups. Is this a valid way of doing them? or is that cheating?

44/16 Total of 215 squats, 55 pullups, 79 pushups
35/25
38/22
32/28
32/17f
34/26
Surprised I only failed on the last round of pullups. Good workout, squats suffered since I made up the lunge/broadjump/run WOD yesterday. Ouch!

M/50/5'8"/165 1st min-squats=55 2nd min-pull=5 3rd min-squats=42 4th min-push=18 5th min-squats=50 6th min-pull=10 7th min-squats=45 8th min-push=15 9th min-squats=43 10th min-pull=17 11th min-squats=50 12th min-push=10

Olive Oyl - you hang in there. Make your WOD's about you and your goals.
I've been down the same road.
It WILL get better. Be positive.

Kelly - awesome you doing your thing is great.

CFWU x 2 plus some jump rope.
Scaled to 50
42-8
42-8
42-8
42-8
44-6
42-8
40-10
40-10
Squats form strict and full reps.
Pull up dead hang.
Should have probably continued but legs are really smoked.

Fri rest day felt the urge to do squats: 135# x 10 x 10 each set on the minute.
About 30 sec work/30 sec rest.
Oh did I pay for that today.

Laura f/47/5'7/150

m/60/175/74"

1.
squats-49/pull-ups-11
squats-45/push-ups-15

2.
44/16
45/15

3.
45/15
37/23

The final set of pull-ups (23) was completed w/ 20 secs to spare, but I was toast. Push-ups are coming along faster since I incorporated ring pushups into warm-ups about a month ago. Pull-ups are not going so well.

1.

50/10
30/30

2.

50/10
25/35

3.

54/6
30/30

Had some time to spare...good workout...had more energy today then the last few days

From the looks of the comments, I wasn't the only one who misunderstood the intent of this workout (i.e. go until failure). Next time I'll know better and either go til I my squat gives out or do it with body armor.

This was surprisingly harder than I thought it would be.

1
45/15
40/20
2
45/15
40/20
3
45/15
40/20

(Quick push-ups allowed for some time to catch my breath)

m/33/6'4"/217#

46/14
45/15
40/20
40/20
39/21
35/25

For some reason air squats are one of my goats. Did anyone over 6' tall make it past 12 minutes?

Counting down from 60 definitely helps people!

50/10
54/6
53/7
48/12
45/15
41/19
39/(20 fail)

14 mins, 330 sq, 52 pull, 37 push

Squat 47 Pull 13/Sq 50 Push 10/ Sq 52 Pull 8/ Sq 49 Pu 11/ Sq 48 Pull 12/ Sq 49 Push 11

CFWU (-)

I shot for consistency (accuracy?)...

40/20
40/20

40/20
40/20

40/20
38/20 (-2)

On new pull-up bar in my CF barn...

Whoop!!

16 min Rx'ed

52/8, 49/11, 44/16, 48/12, 46/14, 41/19, 41/19, 39/21

m/22/175

57/3 - pull
50/10 - push
55/5
45/15
50/10
40/20
50/10
35/25
50/10
35/25
50/10
30/30
50/10

total squats: 540; pull ups: 58; push ups: 125
26:00

58 pull ups in 26 minutes...yeesh.

I think HQ/Coach needs to start Brain Age III (CrossFit version)...

Next time with blind timers...

Tomorrow's WOD:
Complete FRAN as quickly as possible, then complete a medium level Sudoku puzzle.

Total time = Sudoku time- Fran time. Good luck :)

Love it! Primal work + thinking man = Crossfitter

I found this one to be quite difficult. Thanks for the nice workout. :)

39/M/215 lb/5'9"
Second week of crossfit

squat/(cheat) pullup/ pushup
42/20/.
30/. /28
32/15/.
25/. /21
24/14/.
24/. 17

58/2
56/4
59/1
55/5
56/4
52/8
55/5
45/15
56/4
40/20
54/6
40/20
54/6
40/20
54/6
40/20
45/15
30/30
43/17
30/30
20/17 (failure on pull ups)
wonderful wod!!!

M/35/175
SQT,Pull,Push
51,9,57,3,55,5
56,4,56,4,51,9

Then 10 pull ups and
10 push ups for an after
Round.

some stretching to warm up

42/18 (unbroken pullups)
42/18 (unbroken pushups)
44/16 (unbroken pullups)
44/16 (unbroken pushups)
42/16 (8-8 on pullups)
35/25 (15-10 on pushups)
40/14 (8-2-2-2 on pullups)

14 minutes

293 squats/64 pullups/57 pushups

a little disappointing - perhaps tweak by doing a couple more squats/round, esp in advance of pullups

24 min rx'd

53/7
53/7
53/7
53/7
53/7
53/7
48/12
45/15
48/12
45/15
30/30 (switched to 30/30 to speed up my demise)
30/30 (should have done another 4 min cycle)

564/75/81

34/26
36/24
36/24
34/26
32/28
30/25(f)+5

54 min as rx'd

For those who find this WOD too easy, how about subbing 95lb thrusters and planche pushups? That might get your heart pumping!

At some point the fitness level of the modern firebreather will outstrip the WOD's ability to provide one stop shopping for fitness. We always talk about modding down. How about modding up for the super elite?

Kudos to everyone throwing down 600 or 1200 squats and wanting more.

Carole
F/51/5'6"/130

She is starting to get the butterfly pull-up down in warm-ups. Then today's WOD:

50/10
46/14
42/18
37/23
42/14(f)
35/25

Kevin
M/50/5'11"/168
Worked on squat snatch in warm-up. Started to actually feel it. So, went up in weight and got a PR of 115#.

Then got crushed by Carole in today's WOD:

45/15
35/25
38/17(f)
32/25(f)
30/15(f)
21/20(f)

humbling!

GHD sit ups/back extensions for warm up

WOD AS RX'D

*used Dynamax Ball as a spotter~should have done the WOD without it.

I stopped 20 complete rounds.....1 person timing another recording numbers. I was WODing next to our young stud Caleb, and we decided to call it quits together...

If I had stopped my squats at 35 or 40 I would have blown up a lot quicker..but these tree trunk gymnast legs just kept goin' and goin'!

60-0 pull ups, 60-0 push ups, 55-5, 52-8, 55-5, 52-8, 53-7, 52-8, 53-7, 52-8, 52-8, 52-8, 52-8, 52-8, 52-8, 50-10, 52-8, 46-14, 52-8, 45-15

Squats were to full extension every rep.
kipping pull ups
chest/thigh to deck push ups

I was able to keep the squats in the 45-60 range to make the pull ups and push ups much less work.

When/if this came up again I would scale up to C2B pull ups and maybe add a weight vest. Also, making this a WOD with HSPU would definitely add a little spice and challenge!

Squats- Pullups- Pushups-
46 14
44 16
48 12
47 13
45 15
40 20
46 14
38 22
46 14
36 24

20 mins of work...Ran outta time..... :(

m/36/175

60/0 pull
60/0 push
60/0 pull
60/0 push
60/0 pull
60/0 push
60/0 pull
60/0 push
60/0 pull
60/0 push
53/7 pull
52/8 push
53/7 pull
53/7 push
52/8 pull
53/7 push
53/7 pull
50/10 push
50/10 pull
42/18 push (fell over when I stood up to do the next set, decided that was a sign)

40 minutes of work...a whole lot of squats. AWESOME!

Can't walk up the stairs, can't sit down without just falling into my seat. That was MEAN!!!

Got the wife in for her first real day of CF. She did:

25 squats/15 ring rows
20 squats/10 knee push ups
25 squats/15 ring rows
20 squats/10 knee push ups
20 squats/10 ring rows
20 squats/10 knee push ups

I'm proud of her...she did great!

I'm excited for tomorrow, hope I can walk.

This is a keeper: hard and fast. I modified a bit with OHS broomstick instead of straight squats because I need more range of movement throughout. I was in my basement, with rings, can barely go to full extension, and not much of a kip allowed, so mostly a deadhang. Did I say I had to Gin and Tonics last night. Anyway squats then pullups:
43-9
38-5
33-5
31-5
30-5
30-2

48m, 203#, 6'0"

After all these squats - impressive work blaney! - wouldn't it be funny if Coach programmed 400M of walking lunges tomorrow?

1000 m row warm up (3:53)

Pull ups were dead hang
Squats- Pullups
Squats - Pushups
etc.

40-15
35-25
37-11
34-20
32-7
30-19

Hooray for garage gyms- jpatrick, power girl, pokey, cookie, and everybody else grinding it out at home.

Nice day here in Jersey, so CF Rising WOD altered to suit the sunshine. We'll save today's mathletics for a rainy day (literally). Goat pulled the rower out to the top of the driveway, and we did jaker's Avalanche:
Run 1mi
Row 2K
Run 1/2 mi
Row 1k
Run 1/4 mi
Row 500m

I am Wheezy Lil Pony right now. Curse you, little inflamed bronchioles of mine!

Oh Olive Oyl, you are certainly not alone. Keep on keepin' on. Come up with a little motto that you can use, whether it's in the garage, or in a showdown. You can hit the "play" button in your head when you feel discouraged. "Chin up" was what ran through my head with this horrible asthma. Just keep runnin', chin up, girl. You do the same, Olive Oyl.

“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”

Olive Oyl- posted to you but comment got held. Oh brother. Hang in there. Sometimes it's all you can do. It *will* get better- Pony

35yom / 206lbs

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

45/15
30/30
25/11 (fail)
20/29
20/13
21/15

Failed in my sixth minute, but was very close. Pull-ups are always my downfall. This was a great—if excruciating—workout...especially considering I dod the lunge/broad jump/run workout yesterday. Ouch.

31/m/197

44/16
42/18
40/20
35/25
35/25
25/35(fail at 30.. finished last 5)

good workout. squats were weak point by the end.

M/63/198 Subbed:
6 mile, back road & desert trail hill climb (3300 to 4875 ft elevation)1:42

M/44/6'0"/175
Burgener warm up
Muscle Snatch work to 1RM
45/55/65/85/95/105/115
Squat-Pull up
56/10
55/10
55/10
52/10
50/10
49/11

58/2
56/4
59/1
55/5
56/4
52/8
55/5
45/15
56/4
40/20
54/6
40/20
54/6
40/20
54/6
40/20
45/15
30/30
43/17
30/30
20/17 (failure on this round of pull ups)
I can' t understand those who said that this wod was easy!!!
It totally f€&@ed me up!!!

I don't know if I did this wrong, cause normally I do not exactly do well compared to the regular folk, but I did:

60 min.
avg. 55 air squats per minute.

I had to quite to do other thing, so I could have gone for quite a bit longer I think.

129 minutes.

:shrug:

M/27/6'2"/205

55/5
45/15
45/15
45/15
35/25
30/30
2/...floor. Yowza.

M 37 6' 165#
18 min
45/15
45/15
45/15
45/15
45/15
45/15
45/15
45-15
45/15
45/15
45/15
40/20
40/20
35/25
30/14 fail

M/38/217/6'3"

55 squats
5 pulls
40 squats
20 push
50 squats
10 pulls
40 squats
20 push
40 squats
20 pulls
53 squats
7 push
51 squats
9 pulls
35 squats
25 push
35 squats
10 pulls(needed 25 and only got 10 so I ended here)

Total squats: 399
Total pullups: 54
Total pushups: 72

WOD was far easier to coordinate in practice than at first reading. My legs were shot by the end but it was the pullups the got me.

Great WOD--way better than I would have thought!!!

F/29/5'3/110ish

50/10
44/16
44/16
43/17
41/19
39/21
43/17
41/19
43/17
41/19
46/14
40/20
42/18
38/22
40/20
36/24
34/23

Did not complete the final 3 pullups during the last round in the given time. This workout definitely tested mental toughness. Done after a cheat night of pizza and ice cream with the hubby. I think it's about to come up ;)

3 rds cfwu

squats: 50,50,50,45,45,45,45,40,39 Bonus 35
pull-ups: 10 10 15 15 21(f)
push-ups: 10 15 15 20 25

failed and rested for a bit then felt bad so i finished the last "bonus" round '

Totals:
squat:409+35
pull-ups:56
push-ups: 60+25

This was a great work out

As RX'd (16 minutes):

56/4
52/8
50/10
50/10
50/10
48/12
48/12
45/15

Totals: 399 squats/36 pullups/45 pushups - 480 total reps.

Quads failed on me, lots a squats! If I would have continued, not sure about walking tomorrow...

Working out the brain and the body!

Kelly - you are amazing. What, a kb championship wasn't enough?

Well, ran 5k this morning and now am going to down to do this. Shooting for 30 mins with some "strategery".

Should be interesting.

5 mile trail run under 40 minutes

Then:

52(24" box squat)/8
55/5
58/2
56/4
57/3
40 (real squat)/20

12 minutes

The strategy was great in this workout. Started out 50 squat to 10 PU/Push Up. Around the 8th round or 34 minute I started decreasing the squats and resting on the fact that I could crank out the push ups. This method was my downfall. I began a 30 squat 30 PU/Push Up ratio and ended up not finishing a set of 30 pull ups before the next round started. But I imagine that is what happened to most today. The squats were burning so bad that my mind started to barter with my upper body. I began taking on more work upstairs to compensate and eventually just timed out. I was also blessed with the opportunity to see Blaney kill this workout, going for a full hour. I think it was a great WOD.

9 1/2 rounds or 38 mins.
Quads are cranked.

Changed to AMRAP q min
41/12
34/30
30/10
30/30
30/10
30/30

band assist pull ups, knee pushups

M/42/5'11"/175

59/1 pull-ups
59/1 push-ups
55/5 pull-ups
52/8 push-ups
50/10 pull-ups
47/13 push-ups

Dynamax ball used as spotter ball
kipping pull ups
chest/thigh to deck push ups

60-0
60-0
55-5
52-8
55-5
52-8
53-7
52-8
53-7
52-8
52-8
52-8
52-8
52-8
52-8
50-10
52-8
46-14
52-8
45-14

and I STOPPED after that!! I had over 30 seconds to rest after the 45-14 round, but I needed to teach a class and let the next group of athletes get going!

TOTAL SQUATS:1,049
TOTAL PULL UPS:64
TOTAL PUSH UPS:87

GIDDY UP!

I made it up to minute 16! however I didnt have anyone to keep track of the exact number of reps for every minute...

Quick tip: instead of counting 1 to 60 and then substract from 60 to get the number of pullups/pushups for next minute. Count the squats from 60 to 1, that way when the minute is over you already have the number of pullups/pushups u need to do in the next one!

Cheers!

44 16 pullups
46 14 pushups
45 15 pullups
44 16 pushups
43 10 pullups (fail)
32 16 pushups (fail)
I died at the end. Great WOD!

24/m/6'3'', 210

1.59
2. 1
3.50
4.10
5.45
6. 15
7. 39
8. 21
9. 37
10. 23
11. 32
12. 28
13. 30
14. 17
-Fail-

for 12 minutes:
1-45
2-15
3-42
4-18
5-34
6-26
7-31
8-29
9-27
10-33 (only got 26)
11-20
12-40 (only got 21)

squats = 199
pullups = 67
pushups = 68

bashed my knee into the corner of door during the first pullup round but that didnt really stop me. congrats to the people who went beyond 12 minutes

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (65# OHS, GHDSU, hip ext.), 1x10.

As Rx: continued for 34 mins.; totaled 796 squats, 55 pull-ups, 144 push-ups.

Results by round:
60-00-60-00
60-00-55-05
56-04-51-09
52-08-44-16
55-05-35-25
56-04-34-26
52-08-33-27
45-15-24-36
24-11-xx-xx

C/D: foam roller.

Squats to an 11-inch box (below parallel) w/full ext on top; strict pull-ups; honest push-ups.

Felt like I may have given-up on this mentally at the end. Should have pushed that last round harder!

31/m/5'11"/200

As Rx'd

60/0
55/5
55/5
53/7
53/7
50/10
50/10
45/15
45/15
40/20
Fun wod will go more than 20min next time. Had to quit had things to do

Ran 5 miles to pickup car, 39'
lower body sore from lunge/squat/run yesterday

M/50/153/1-1-06

45/15PU
45/15Push
45/15PU
40/20Push
42/18PU (uh oh, planned 45)
33/23 Fail

So, got to last set of 12th minute and the wheels came off my squats. I really thought I'd hold the squats together through at least 16, and hoped-for 20 minutes. Squats failed so completely that continuing on to complete 20 min. with whatever numbers would have been laughable. Need to add Tabata Squats/Jumping squats, etc to my cash-out.

Really fun WOD. Thanks.

Almost met Pukey today. Made a conscious decision not to do assisted pullups any more. Did 50 / 10 in 16 sets. Total 400 squats, 40 pullups, 40 pushups. Could have done A LOT more pushups. Next time.

Kelly is amazing. For those who didn't hear, she set multiple world powerliting records this year. That got less attention on the comments than her work today. No harm scaling coming up on a competiton!
Good luck at the Arnold Kelly. You are a true inspiration and ambassador for crossfit.

47 13 pullups
45 15 pushups
47 13 pullups
43 17 pushups
47 13 pullups
43 17 pushups
41 19 pullups

quit

As Rx'ed - 71 minutes.

Avg. squat round was 44 reps. Quitting was mostly a judgment call. I probably should have pushed a little harder in the squat intervals, the workout might not have lasted as long that way, but my left hip-flexor was not happy with super-fast squats.

Wow--Thought I had some form of cardio fitness. That's not true. I literally felt like curling in a ball and sucking my thumb after that one.

45/15
42/18
40/20
38/22
35/20 failure @12:40

12 rounds complete, not sure of splits. Did pull-ups on shower curtain rod which limited total rounds copmlete

I liked this workout simply because I was cutting my own throat every time I paused on the air squats......I kept telling myself that every rep of squats are much easier than the Pulls or Push.

I averaged about 45 squats or so every round

20:00 completed on time

Might have made 21 minutes, but knew I wouldn't finish the 22nd minute.

I don't get why so many people are complaining.....people should know if they are good air squaters and scale appropriately.....

bump reps up to 70 or 80 seemed the smartest firebreather scaling.

This was horrible!!! Fun, but horrible. Made it the 12 then called it a day.
55
5
55
5
54
6
56
4
45- legs kinda went from here....
15
33
27- toast!!

decievingly difficult...

12 mins

60.7 - squats in 53 seconds
58.10 - 58 s in 58 secs
50.10
37.23
45.15
37.23

after lynne yesterday, I wont be able to walk or bench for a bit haha

So, I stayed with it for an hour then called it quits. I always made it to 50 or so squats, then the next minute did the appropriate number of pull-ups or push-ups. I could have kept going, but figured an hour was enough. Was I doing something wrong or does this workout just cater to my strengths?

~ Scott

1= 55
2=10
3=53
4=10
5=52
6=10
7=52
8=10
9=52
10=10
11=52
12=10

My legs are still screaming from tuesday!

Wow, for those who went over an hour, that's about 1500 squats, 300 pullups and 300 pushups in an hour. Impressive. Wish I could do that.

m/52/6'2"/190

37:47

Failed on pull-ups

43 squats - 12 pull-ups

Kept up pretty well with 50 squats until 36 minutes.

40 squats
20 pullups
35 squats
25 pushups
30 squats
15 pullups
30 squats
20 pushups
25 squats
15 pullups
25 squats
20 pushups

Heh.
Missed the formula target at the 2nd set of pull-ups, but kept going anyhow to hit the 12min thing. Squats got much quicker - wasn't resting at the bottom. Lost perhaps 5 secs each round noting stuff down: a spotter would have been nice. Pull-ups rapidly degenerated into jump-kip pairs.

45/15pull
30/30push
35/20pullFAIL
37/23push
44/12pullFAIL
45/15push

That was jolly good fun.

Scheduled for Coach B's cert and Coaches Prep Course in March !! Whoo hoo, best way I know to celebrate 3rd anniversary of CF. Three years and nearly 750 WODs, looking forward to 1000.

Martial arts instructor used to say, "1000 days a beginner, 10,000 days a Master." 9,000 days to go? Paul

min 1: 48 sq.
min 2: 12 p.u.
min 3: 50 sq.
min 4: 10 ps.u.
min 5: 45 sq.
min 6: 15 p.u.
min 7: 40 sq
min 8: 20 ps.u.
min 9: 40 sq.
min 10: 20 p.u.
min 11: 33 sq.
min 12: 27 ps.u.

great workout!!!

49/11 pu
45/15 push
45/15
45/15
45/15
45/15
45/15
45/15
45/15
45/15
40/20
40/20
40/20
40/20
38/24 f
30 mins.
652 squats
126 pullups
124 pushups

Started out scary sore from Lynne, but pre-medicated with 5 ibuprofen, and warmed up forever. Most squats I've ever done.

Way to go memuc, and truly awesome blaney, Sri Ram Ashram, NikNichols, Ralph M and Fit Mom!

Thanks Coach, Lauren, and Tony for a really fun WOD.

m/38/170 30 min

60
60
60
60
60
50/10
50/10
45/15
45/15
45/15
45/15
45/15
45/15
40/20
40/20

Used 20lb weight vest throughout. Failed the pull-ups in the 10th minute.

I kept it simple stupid and didn't time it and did:

45/15 X 8

That's good enough for me!

Press 3-3-3-3-3: 140-155-170-185-205
WOD, Rx'd.
Squats: 51-45-50-45-42-35-39

46/m/71 kg
2xCFWU
Sq/PU/Sq/Push-ups
53-7-54-6
54-6-53-7
53-7-52-8
52-8-49-11
51-9-48-12
Then I halted, to get time to have lunch and to be able to walk tomorrow ;-)

CHASE LINGLE
23/6'2"/210.5

1ST-ALL 60 DID PULL UP ANYWAY
2ND-48/12 PUSH
3RD-53/7 PULL
4TH-45/15 PUSH
5TH-49/11 PULL
6TH-51/9 PUSH

TOTAL TIME: 10:53.87

6'4"/216/38/m

pathetic performance. tired from dieting
just did nonstop squats, pull-ups, push-ups for 12 mions. forgot all my reps.

Legs just didn't have any juice after Jackie yesterday and run this morning.

Lasted 16 mins, then pulled a Roberto Duran.

44/16
45/15
46/14
45/15
45/15
41/19
34/26
31/29

So much for 30 mins. Just leg-worn. 500m row and DU's to warm up.

I wasn't really feeling it today. My legs were pretty stiff from snowboarding yesterday, so all those squats weren't very nice on my legs. After doing a couple rounds I decided to just go and row for twelve minutes.

as rx'd

58/2 pulls
56/4 pushes
54/6
50/10
52/8
50/10
48/12
50/10
50/10
50/10
50/10
50/10
50/10
50/10
50/10
only had 30 min
could have kept going at 50/10

Holy crazy! This was a great WOD but it was designed for Maria and her crazy strong legs! IT should be noted that Maria had to quit because we were running out babysitting time! Keep working those legs Maria =)

Maria -

60/0
60/0
60/0
50/10
60/0
45/15
60/0
45/15
60/0
45/15
60/0
50/10
60/0
45/15
60/0

Hans

48/12
45/15
54/6
50/10
50/10
48/12
45/15
45/15
44/16

Great concept had to modify due to low back issues

Did 30 Lunges in 60 and subtracted for pullups and pushups
Did 15 rounds
1st 5 rounds did 30-Z and 1xZ
2nd 5 rounds did 30-Z and 2xZ
3rd 5 rounds did 30-Z and 3xZ

29/1 pull 27/3 push 26/4 pull 25/5 push 22/8 pull
25/10 push 26/8 pull 26/8 push 26/8 pull 27/6 push
27/9 pull 27/9 push 27/9 pull 26/12 push 26/12 pull

I did the 12 minutes with no problem, then decided to go two more rounds before deciding to stop. So 16 minutes-- I feel I could have gone longer but stopped early due to acute illness.
Fun workout but lots of squats. IMO, they should have upped the base # from 60 to make the other pieces more challenging.

1. Squats 55
2. Pullups 5
3. Squats 40
4. Pushups 20
5. Squats 45
6. Pullups 15
7. Squats 45
8. Pushups 15
9. Squats 45
10. Pullups 15
11. Squats 40
12. Pushups 20
13. Squats 45
14. Pullups 15
15. Squats 35
16. Pushups 25

- Voluntary stop

34 yom 225 bwt

agility ladder warmup

wod as rx'd
51/9
43/17
43/17
36/24
40/20
30/30 (at the buzzer)
I wussed out on starting the 7th set of squats. Next time. Legs are fried though!

Did about an hour of BJJ open mat before the WOD.

WOD as rx'd - 408 squats/55 pull/137 push
50/10
30/30
50/10
30/30
50/10
35/25
47/13
30/30
48/12
38/22
Stopped at 20 minutes. Great WOD.

Full ROM on squats (butt to ankle, hip extension), pullups (full arm extension), pushups (nose to mat).

53/7
40/20
50/10
40/20
49/11
40/20
32/10(fail in 14th minute)

119 min as rx'd.

cashout- 1000 double unders, PR

Hello to all,

Wow…some of you CFers are superb athletes! 900+ squats from some, that is amazing. I took a couple of days off, because my wife had our 4th son. Yesterday I felt bad for missing so I got a little carried away with my routine; including the WOD from the endurance site, and topped off with what I call stair explosions(jump up the stairs as many at a time as you can for 5 rounds). Today sucked! My legs were waste. When my pull-up rounds were broken I completed sit-ups until that minute passed, in order to keep continuous movement for 12 mins. I concluded the day with my 1.5 mile run..that was horrible! I love the variations that I get from CF….KEEP IT COMING!!!

M/49/6'3"/195

as rx'd

49/11
46/14
47/13
40/20
41/19
35/25

Congratulations Kelly Moore on your lifting accomplishments!

Would love to be able to keep up on your progress...is there a website that has that information and when your next competitions are?

Someone who did the 1000+ squats/ >60 minutes needs to put up a video, i seriously doubt the authenticity of some of these claims.

Sam
50/10
56/4
55/5
45/15
54/6
50/10

Hayden
54/6
53/7
57/3
55/5
56/4
53/7

lmao wow i re-read the work out and realized i messed it up sooo bad. i just did max rep in 60 seconds for everything for 12 min. i was exhausted lol. man i would have only done 5 pull ups in minute 2 instead of 35 haha oh well i got a good work out in

26/m/5'11"/185
56-4
55-5
50-10
44-16
44-16
30-28/30 at 12:02

almost only counts in horseshoes and hand grenades
you people over 12 are beastly or really short for squats

just getting back into it.

I did only 6 rds.

20-40 squats
20 pushups
20 -25 pullups

and 2 sets of bench. 2 sets of dips

I subbed sit-ups for pull-ups.
52/8 sit-ups
54/6 push-ups
48/12sit-ups
50/10
50/10
50/10
50/10
45/15
50/10
45/15
I bet coach has more squats for us tomorrow.

107 minutes

20/F/5'6"/131

Total: 15 minutes (not including 5 minute run)

-assisted pull-ups
-sissy push-ups
-tried to keep to 45/15 or 40/20 ratio
-had to stop clock and run for 5 minutes while pull-up machine was being used

forgot to mention on door pullup bar so couldn't get a full kip

42 Squats,
11 Pull ups (assisted),
39 Squats,
21 push ups,
34 Squats,
10 Pull ups(assisted),
34 Squats,
26 push ups,
32 Squats,
5 Pull ups (assisted),
30 odd Squats, and
20 odd push ups

Scared my wife & some of the "straights" at the Rec Center during the last two minutes.

6th day of CF, can't wait for more!

M/41/5'7"/157

59/1 x 24
50/10 x 6 (dropped to 50 squats to increase the # of pullups/pushups in the last round)

Could have kept going, but figured an hour was enough as I want to be able to walk tomorrow.

Sguats = 1716
Pullups = 54
Pushups = 54

35/16
18/23
15/6
14/15
14/7
15/18

Tons of room for improvement...

17 -As RX'd

M/23/155/5'7"

Rx'd 26 minutes + 15 pullups

Those squats killed me

as rx'd 22 minutes

60 squats
0 pullups
60 squats
0 pushups
51 squats
9 pullups
54 squats
6 pushups
50 squats
10 pullups
45 squats
15 pushups
50 squats
10 pullups
46 squats
14 pushups
41 squats
19 pullups
33 squats
27 pushups
33 squats
20/27 pullups- failed

total squats=748
total pullups=67
total pushups=62

worked on the rings after and got my FIRST MUSCLE UP!!

as rx'ed
got to 24 minutes. Think I did too many squats and not enough PU's. Was wabbling towards the end.
good stuff

40/20 for 12 minutes

Didn't have much time, so just did the 12 minutes as rx'd. Felt I could've gone on for a long time, but either way my legs were wobbly when I was done.

46/14
48/12
48/12
45/15
47/13
48/12

+ 2 rds of 10 pullups, 20 pushups

Total: 282 squats, 59 pullups, 79 pushups

58/198/70

SCBA mask (off air)
20 vest (full workout)

56/4
50/10
50/10
50/10 (mask off).
50/10
45/15
50/10
40/20
50/10
40/20

Good one!

As rx'd with strict pullups:

46 mins

Failed by getting 18 out of a needed 20 pullups in the 46th minute. I thought pukie was gonna hit before failure.

M/20/6'1"/170

As rx'd:
51/9
25/35
52/8
30/30
47/13
25/35
43/17
30/30
43/17
30/30
37/6F

22 minutes, 413 squats, 140 pushups, 63 squats. I probably could have gone farther if i would have done more pushups.

50, 10, 50, 10
46, 14, 39, 21
34, 18

50 - 10 pullups
45 - 15 pushups
45 - 15 pullups
40 - 20 pushups
43 - 17 pullups
40 - 20 pushups
40 - 20 pullups
30 - 30 pushups
333 squats, 52 pullups, 85 pushups
Just could not get motivated tonight. Not a good night, maybe better next time.

46 mins
1068 squats
160 pull ups
151 push ups

w/u with kettlebell snatches and medicine ball slams.

49/11
51/9
53/7
51/9
49/11
45/15... okay, 7 decent and 8 awful ha-ha!

Then, 6 sets X 20 reps of knee to elbows interspersed with hyper-extensions and 90lb side raises.

m/18/5'11"/165

as rx'ed

55/5
55/5
55/5
50/10
50/10
50/10
50/10
45/15
50/10
40/20
50/10
30/30

24 minutes total

55 squats, 5 pull-ups
55 squats, 5 push-ups
53 squats, 7 pull-ups
48 squats, 12 push-ups
50 squats, 10 pull-ups
44 squats, 16 push-ups
46 squats, 14 pull-ups
40 squats, 20 push-ups
42 squats, 15 pull-ups

Total = 433 squats, 51 pull-ups, 53 push-ups

Dan said it all above.

made it through 14minutes myself and legs were toast, the pulls and pushes were the easy part

120+minutes is doubtful even for a Tibetan monk

50
40
40
40
35
40

M/44/178

As Rx'd
58/2
52/8
50/10
46/14
45/15
43/17
44/16
40/20
41/19
32/28
31/20

58/2 pull-ups
45/15 push-ups
53/7 pull-ups
45/15 push-ups
48/12 pull-ups
42/18 push-ups
44/16 pull-ups
33/27 push-ups
46/14 pull-ups

Totals:

Squats: 414
Pull-ups: 51
Push-ups: 75
Minutes: 18 + about 20 additionals squats before I almost met the clown.

As rx'd

48 12 43 17 44 16 43 17 44 16 39 21 34 26 13 12

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Handstand push ups against wall to 3” stack x 1,1,1,1,1

As rx’d:
Minute – Squats / Pull ups or Push ups
1 - 50/10 pull ups
3 - 50/10 push ups
5 - 45/15 pull ups
7 - 42/18 push ups
9 - 40/20 pull ups
11 - 35/25 push ups
13 - 35/15 pull ups
Foam roll after

23 / M / 5'9" / 135lbs

Lynne, scaled to .75 bodyweight bench press (100lbs)
Bench press 11-9-7-6-5
Strict pull-ups 12-11-10-9-8

Here's a tip:

when counting your squats, count down from 59. Whatever you're left with is how many pullups or pushups you need to do.

33 minutes as rxd
52,8
55,5
54,6
51,9
49,11
47,13
51,9
44,16
50,10
44,16
50,10
44,16
48,12
43,17
42,18
33,27
31,14
ttl squats 788
ttl pullups 98
ttl pushups 119

48/m/160

50/10
40/20
49/11
40/20
43/13*fail oops should have gone for 50/10
36/30

as rxed
48,12,45,15,45,15,45,15,45,15,43,17,43,17,37,23,

16 minutes could/ should have went a little longer.

Four rounds as Rx'd, then the best I could do for seven more minutes.

51,9
50,10

38,15
40,18
38,7
32,14

CB:
5 Rounds
51-9-40-20
50-10-25-35
46-14-30-30
50-10-30-30
47-13-30-30

BW: (First timer!)
Scaled: 1&2: 40
3-5: 50
32-8-33-7
36-4-23-17
42-8-30-20
40-10-20-30
33-7-30-19

Warmup-
400m sprints x6

WOD
46/14 Pullups
35/25 Pushups
40/20 Pullups
30/30 Pushups
40/13 Pullups (Fail)
31/29 Pushups
Finished off with remaining 7 pullups to get 360 total reps

M/163/23

51 squats
9 pulls
47 squats
13 push
43 squats
17 pulls
35 squats
25 push
35 squats
25 pulls
25 squats
35 push
29 squats

...Then the pull up bar got stolen

cfwu x 3

w.o.d

12 minutes

1. 47 squats
2. 13 pull ups
3. 42 squats
4. 18 push ups
5. 40 squats
6. 20 pull ups
7. 35 squats
8. 25 push ups
9. 42 squats
10. 18 pull ups
11. 35 squats
12. 25 push ups

For anyone not believing some of the numbers... I counted every single one of Maria's 900 squats and she stopped because we just ran out of babysitting time!

Next time we will tape it....it's amazing to watch!

M/25/5'9"/185

Mmmh, I think should have kept track of reps better.

Ok, I think I failed at min 18

17 mins 40 squats
18 mins 20 pullups (failed)

I liked this WOD, it wasnt as complicated as I thought was going to be. Doing these "weird" WODs is what makes me love CF and countinue to stick with it.

DO WORK!!!

WOD as rx'd,

49 / 11
52 / 8
52 / 8
49 / 11
50 / 10
53 / 7
49 / 11
48 / 12
50 / 10
47 / 13
47 / 13
46 / 14
47 / 13
47 / 13
48 / 12
48 / 12
48 / 12 (totals,sq-830,pull-ups-102,press-ups-90.)

34 mins completed,then gym closed!all squats,all the way down and full ext,pull-ups all chest to bar, press-ups chest to floor,tight,full ext. definitely could've gone on a lot longer,even though ma legs were killin me,having done H/B,B/S 5-5-5-5-5 @ 110kg,before and D/L 5-5-5-5-5 up to 150kg,
walking funny now ! legs are like mush !

really good pain !

Loved it. Fit well for the Post WOD for CFSB programming

Didn't track reps but held out continuously for 38 mins, could have gone for more but I was suspicious I had misinterpreted the WOD due to the prolonged rest after each PU or push up cycle. But no,looks like I had it right after all. Averaged about 45 squats / min leaving 15-20 pull ups or push ups for the next minute. I'm sure I will feel it to tomorrow !

14:00

55 + 5 pullups
51 + 9 pushups
51 + 9 pull
48 + 12 push
51 + 9 pull
39 + 21 push
45 + 7 pull

Total:
340 squats
22 pullups
42 pushups

20/F/5'8"/138

Total: 12 minutes

36/24
34/26
32/28
30/26 (fail)
28/24 (fail again)
31/29

-assisted pull-ups
-sissy push-ups
-still new to CF, but trying!

57/3
50/10
52/8
35/25
48/12
30/30
40/20
25/35
40/20
20/40
10/fail

I really thought I'd make it out of 12 minutes, but I failed after 10. I didn't want to end on a low note, so I did Cindy and improved from 12 rounds (from 01/01/2010) in 20 minutes to 16 rounds. I'm still a newbie, so any improvement is great.

M/23/155

52/8 pull
46/14 push
50/10 pull
39/21 push
45/15 pull
33/27 push
40/16 pull (fail)
27/33 push

Total: 16 minutes of work.
332 squats, 49 pull-ups, 95 push-ups

My legs have killed me all day. I could hardly stand when I was done, and I couldn't bend my legs w/o them collapsing. Awesome workout!

Great WOD!

Cathy
28/32
19/17
13/20
20/16

Nick
42/18
42/18
29/22
25/22

Jumping Pullups

45/15 pull
40/20 push
45/15 pull
40/20 push
42/18 pull
30/30 push
42/18 pull
30/30 push
37/pull (fail)

We kept going to 12 mins each even though we were failing to complete the required amount. Required amount in brackets, achieved amount next.

Sarah
40/(20)17 Red Band
33/(27)17
28/(32)20 Purple Band
32/(28)13
27/(33)16 Purple Band
25/(35)12 Pukie started talking

I thought I would do much better at the squats, but I'm not very quick. Really wish I was better at pull ups.

Johnny Mac

44/16 purple
45/15
30/(30)21 purple
23/(37)20
25/(35)15 purple
23/(37)15

50/10-45/15
50/10-40/20
45/15-35/25
35/25-30/30
30/29(f. so close)

I really wanted to bring this out as long as I could, but my gym was closing; I only had 45 minutes to workout AND SHOWER. Great WOD though.

21/m/158/5'8

Olive Oyl, you go girl. Keep your chin up. :-)

30/M/150/5'10 (MTN WARRIOR)

AS RX'd
minute 1)60 sq
minute 2)0 PU
3)60 sq
4)0push ups
5)50sq
6)10PU
7) 47sq
8) 13push ups
9) 40sq
10) 20PU
11) 30sq
12) 30push ups
13) 40sq
14) 20PU
15) 30sq
16) 30push ups
17) 40sq
18) 20PU
19) 10 sq
20) 35 push ups - Fail formula in minute 20 didnt do as many squats, took a rest when i look at my watch i was 40 seconds into the push-ups, i didn't have time to do all 50 did 35 instead so failed right there.

(MY LEGS HURT) I went for full effort rather than gaming it. NICE WORKOUT!

SANTI

m/39/194/70"

CFWU x 2

WOD as Rx:
55/5
40/20
53/7
40/20
50/10
40/20
50/10
40/20
50/10
40/20
48/12
35/25
40/20
20/40
21/10f

30 minutes
623 squats/84 pull-usa/165 push-ups

m/37/186/72"

51/9
48/12
48/12
38/22
42/18
38/22
22/13(f)
SQ=287
PU=52
PsU=56

M/42/72/192

In 23 degree weather, ran 8 miles about 1230 (7:45 pace)

In evening, had to substitute 15lb dumbell (ea arm) shoulder press
Sq - push up; sq - shldr press
34 - 26; 35 - 25
35 - 25; 35 - 25
35 - 22; 35 - 22
30 - 17; 30 - 20

36/m/187

as rxd for an hour

First twelve minutes with 20lb vest. Next time I will keep it on until failure.

I was careful to break 90 degrees and extend hips at the top.

Stopped after 30 minutes. I was still able to do 60 squats/minute... but I kept thinking about the 10k run I have scheduled on Monday morning.

D & W
@ home
60/0
56/4
54/6
53/7
51/9
53/7
49/11
49/11
49/11
50/10
47/3
43/17
never failed sequence...just quit like a puss after 24 rounds
614 squats
52 pull-ups
56 push-ups

Wendy 12 rounds @ 60

as rx'd

35 min

LOL... I tried to quit when I lost the Formula (after the 10:00 mark, missed 2 pull ups), but my 15y/o motivated me to keep going!
Big thanks to him!

51/9
50/10
44/16
42/18
41/17
38/27
______
266/97

Legs quit on me walking back into the house...LOL...Knee kept jutting forward on me because the quads were not stabilizing it! Gonna be fun doing FGB WOD tomorrow!

Only did 12 minutes (spent the morning doing deadlifts in preparation for a meet in a couple of weeks)

45/15
40/20
50/10
35/25
45/15
30/30

M/34/70/210

34/M/6'00/194

46/14
43/17
40/20
35/25
37/23
33/27
20/12f

Very happy to have made it past 12 minutes. Failed on the 14th minute. Fun and challenging WOD. The threat of more pull-ups/push-ups is a great motivator to push through the pain of the squats. Great idea Greg/Lauren or whoever came up with it!

M/45/6'1"/185

First 30min as Rx
Next 7.5 min of 30seconds to PU/Pull (5rnds)
Next 6.25 min of 15 seconds to PU/Pull (5rnds)
fail in the 43rd min 43/17

This one was FUN!! :) My legs are jello now.

m/44/185

As rx'd 7 rds left at least 10 pulls and pushes each time. Then it was 8 pm and they threw me out. Who closes a gym at 8pm on Sat. night? Think there was good bit more gas in tank.

This was cool

5k W/U
45 - 15 kpu
45 - 15 push ups
45 - 15 kpu
45 - 15 push ups
45 - 15 kpu
45 - 15 push ups

Did this wod in a public park, much to the delight of the dozens of small children present, who accompanied each squat with a "raspberry" and peals of laughter. I did challenge some of the kids to try a few pull-ups of their own afterwards. All in good fun.

Aloha...

m/40/5'7"/146

quit after 52 minutes - knee started acting up and it wasn't worth the injury with a ski trip coming up.

The most pull ups I did was the last round of 13, most pushups were last round of 15. Other than that, I had lots of 1's and 2's and a few 5's.

1. 53
2. 7
3. 52
4. 8
5. 49
6. 11
7. 45
8. 15
9. 42
10. 18
11. 35
12. 25

Totals: Squats=276 Pull/up=33 Push/up=51
Squats got sloppy, especially in the final round. Pull ups felt pretty good and push ups were solid. Ended with a mini bicep w/o and I'm feeling it. Great WOD.

Rx'd

33mins

Was still going strong but had to get dressed up for work. That is a really fun wod. Makes you push your squats so you don't have to rely on your upper body.

M/25/150#/5'7"

As Rx'd

Min 1 - 55
Min 2 - 5
Min 3 - 58
Min 4 - 2
Min 5 - 55
Min 6 - 5
Min 7 - 52
Min 8 - 8
Min 9 - 45
Min 10 - 15
Min 11 - 40
Min 12 - 20
Min 13 - 40
Min 14 - 20
Min 15 - 36
Min 16 - 24
Min 17 - 35
Min 18 - 21 out of 25 (F)

Total Squats: 416
Total PU: 66
Total Psh: 54

Total Time: 18:00

50/10
40/20
48/12
30/30
45/15
30/30
35/13(F)
I tried going easy before push ups to be more rested before pull ups, but that didn't help much, haha. I need work.

You only do 12 minutes if you fail on a round previous - otherwise you go until you fail! It was probably easy because you only did 12 minutes and didn't fail.

Around 850 squats - give or take a few.

Stopped at 30 mins as I didn't want to get rhabdo again.

Very interesting WOD

50/10
45/15
42/18
38/22
30/DNF but finished the necessary reps
I need to get better

58/2
54/6
54/6
48/12
53/7
44/16
Tried to slow squats to increase activity in following minute and slow pushups/pullups to decrease time waiting around- but still finished too soon

42/18
41/19
45/15
40/20
45/15
30/30
45/15
30/30
45/15
30/30

olive oyl

Thanks for sharing. Looking forward to reading your posts.

As Rx'd
24 minutes
45/15 each round

Really Fun WOD!
www.crossfitjulia.com

stopped at 26 min mark

pretty much kept the reps 50-10
I did not think we could go to 60 rep on squats so the first 5 or so rounds I had about 20 sec extra rest. By the last rounds, I had no extra time and just made a lot of faces ;)

Erin

44/16
47/13
45/15
42/18
44/16
42/18

M/52/6'1"/185

53/7
53/7
52/8
52/8
51/9
51/9
47/13
47/13
35/15 FAILED TO GET THE REQUIRED AMOUNT OF PULL UP'S
35/25

Awsom Workout

m/41/6'0"/193

50/10
42/18
41/19
40/20
40/20
37/23

1. 51
2. 9
3. 48
4. 12
5. 51
6. 9
7. 43
8. 17
9. 49
10. 11
11. 42
12. 18
13. 45
14. 15
15. 34
16. 24
17. 41
18. 14
Squats=284
Pullups=58
Pushups=71

gamed a little doing less squats on pushup rounds to save legs. Great cardio workout.

screwed it up; did squats, pullups, etc (no pushups)

55/5
53/7
51/9
51/9
46/14
47/13
46/14
44/15(f)

This workout was a lot of fun. I like WODs that reward you for working harder. Though I had a brain fart when I got out there and only did 12 sets. I could have kept going for a lot longer.
# of Squats posted:
53, 47, 50, 47, 48, 48.

50 squats 10 pull-ups
36 squats 24 push-ups
30 squats 10 pull-ups FAIL
30 squats 15 push-ups FAIL
30 squats 10 pull-ups FAIL
30 squats 15 push-ups FAIL
Totals
Squats 202
Pull-ups 30
Push-ups 54

45/15
40/20
42/18
40/20
45/15
36/24
45/15
30/30

Used push-up cycle to rest a bit more. 16 minutes was plenty. Great workout!

Matt:
1 - 43 squats / 17 pull-ups (60)
2 - 42 squats / 18 push-ups (60)
3 - 38 squats / 15 pull-ups (53)
4 - 33 squats / 23 push-ups (56)
5 - 27 squats / 12 pull-ups (39)
6 - 30 squats / 16 push-ups (46)

Karen:
1 - 48 squats / 12 pull-ups (60)
2 - 42 squats / 18 pull-ups (60)
3 - 50 squats / 10 push-ups (60)
4 - 42 squats / 18 push-ups (60)
Stopped recording reps after this but completed all six rounds. Pull-ups and push-ups got out of order on the first few rounds.

32/M/190

As rx'd - what an interesting workout

Squats 59 - Pullups 1
Squats 57 - Pushups 3
Squats 50 - Pullups 10
Squats 47 - Pushups 13
Squats 45 - Pullups 15
Squats 43 - Pushups 17

45/15
40/20
45/15
35/25
30/10f
30/30

squats let me down, pullups getting better

As Rx'd:

44/16
44/16
43/17
44/16
45/15
44/16

50/10
50/10
48/12
45/15
31/12(f)
31/29

6pu
15 push
20 pu
30 push
30 pu 14
35 27

CFWU- minus pu's+ 1/2 mile run
Subbed 17.5 kettle bell swing for the push ups (having neck issues)
47/13
46/24
39/14
40/20
41/18
44/22

Strict pullups
50/10
40/20
50/10
40/20
45/15
40/20

I did this with a friend a we had 1 pullup bar, so I did pushups first (after the squats). Did one extra round cause my partner missed one in the middle so i did the extra.
40/20push
55/5 pull
45/15push
50/10pull
35/25push
52/8 pull
40/30push

14 min

m/44/5'10"/205

Dang--shoulda worn my specs to read this thing. Did only 50 total reps per 2 minute round. Guess it counts as a warm-up. Anyhow, failed on Round 44, results as follows:

50/R
50/R
50/R
50/R
48/2
48/2
44/6
45/5
44/6
45/5
43/7
42/8
39/11
38/12
37/13
41/9
38/12
35/15
30/20
40/10
30/20
20/10 fail

Genius either way.

disqual at end of minute 21 with 8 pullups left

8 minutes as Rx'd
then went out of 40 squats instead of 60
14 minutes and failed.

53/7 pull
52/8 push

49/11 pull
45/15 push

45/15 pull
41/19 push

35/25 pull FAIL
31/29 push FAIL

16 minutes total. 1 day after recovering from a stomach flu.

m/38/76/210

49-11
45-15
48-12
44-16
47-13
40-20
36-18fail

49/11 pull
46/14 push
50/10 pull
48/12 push
49/11 pull
45/15 push
50/10 pull
43/17 push
46/14 pull
45/15 push

as rx'd + 4 rnds

39/m/5'11/165

Sum to 45
subbed 65# press for push-ups
36-4-38-7-35-10-33-12-33-12-36-9
Stopped after 6 rounds

M/33/180

60/0
57/3
54/6
53/7
52/8
53/7
53/7
54/6
52/8
54/6
52/8
53/7
52/8
52/8
54/6

Which amounts to 29:21 total time. My goal was to get to the 30th minute. Not a bad workout but took a while to get the heartrate up. We'll see how the legs feel tomorrow.

As rx'd. I bowed out after 32 minutes. I won't lie, seeing 60+ minutes from some of the firebreathers on the comments board pushed me to go a little longer. I was initially going to go for 20 minutes, but I felt pretty good at 20, so I kept moving. Pukie started knocking on the door at around 25 minutes, so I was going to call it quits at 30, but the OCD in me wanted to complete the cycle with pushups, so I went to 32.

Squats were 50 / 45 for the first 4-min. cycle, then 45 /40 for all subsequent cycles - felt pretty good, but legs are jello now. Pullups were unbroken until about 20 minutes or so. Pushups were unbroken until the last two rounds. That works out to 115 pullups, 155 pushups, and 690 squats.

Interesting WOD. Time seemed to move pretty quickly. Felt like trash for about 1/2 hour after, but likely due to not enough breakfast this morning.

Jen did this WOD with me this morning, but I don't have her results. She made it the full 12 minutes, but she stopped the clock during transitions, since it takes her so long to get into the elastic band for assisted pullups. I don't think she was able to do all 60 reps in each couplet, but she got close. Good effort, she was breathing hard today!

WOD 10 of 200 as rx'd in 2010

m/35/148
#3 WOD

subbed 50 for 60

47/3
35/15
33/17
24/26
23/11 - Fail
26/24

#331 I felt the same way but just throw a bar bell on your back (45 lbs) and add weight to it if needed to challenge yourself.

M/32/6'3"/200

As Rx'd:
24 minutes plus 37 Squats/13 Pullups

52/ 8
51/ 9
57/ 3
58/ 2
54/ 6
48/ 12
48/ 12
47/ 13
47/ 13
40/ 20

legs gone! upper body fine. Decent WOD

M/28/5'8"/170

As Rx:

52 minutes using the pattern of 45/15.

I quit so I could make it to the chow hall before it closed nut I was feeling at least a few more rounds.

m/18/6'3"/192

60/0
60/0
60/0
60/0
60/0
60/0
60/0
60/0
60/0
60/0
had to leave so did 60 pushups and 30 pullups supersetted. can't wait do do this one right next time

33/m/165

50sq,10 pull-ups, 35sq, 25 push-sups, 30 sq, 15 pull-ups, 20 sq, 30 push-ups, 12 squats, 12 pull-ups, 10 sq, 25 push-ups. was only able to do the first 2 rounds as rx'd kept going for 12 mins

M/23/162/5'9

Fail at 46 min
Squat 853
Pull up 168
Push up 235

M/36/135/5'5.5" (half inch makes all the difference)

54/6
50/10
44/16
35/25
42/18 failed, did 13 only
30/40 extra 10 for penance for previous failure
Felt sick.

58/2 pull
50/10 push
50/10 pull
40/20
40/10
30/19

55/5 pulls
59/1 push
55/5 pulls
57/6 push
54/6 pulls
54/6 push
55/5 pulls
53/7 push
49/11 pulls
51/9 push
48/12 pulls
46/14 push
43/17 pulls
679 squats

Min 1 - 40, Min 2 - 20
Min 3 - 20, Min 4 - 40
Min 5 - trying, Min 6 - to
Min 7 - catch, Min 8 - breath
Min 9 - 32, Min 10 - 14
Min 11 - 20, Min 12 - 30

12 Rnds with lots of breaks that was terrible.

1)49/11
2)45/15
3)48/12
4)35/25
5)45/25
6)36/24
7)41/19
8)30/30
9)24/15

1) 57/3
2) 51/9
3) 46/14
4) 45/15
5) 48/12
6) 46/14
7) 46/14
8) 43/17
9) 44/16
10) 40/20
11) 40/20
12) 33/27
13) 43/17
14) 31/29
15) 46/14
16) 30/30
17) 43/17
18) 24/36
19 32/18 failed

Spent last 3 days snowboarding and drinking too much. My knee is killing me right now. Next time I'll know to game it by doing less reps on pushup cycles and more on the pullup cycle.

788 squats
135 pullups
197 pushups

As Rx. Could only due 12 rounds

Lasted 18 mins, as Rx'd

Didn't keep track of totals.

As required:

Hell of a lot harder than it looked.

54 squats/6 pullups
51 squats/9 pushups
53 squats/7 pullups
45 squats/15 pushups
42 squats/ 18 pullups
42 squats/ 17 pushups
39 squats/ 21 pullups
42 squats/ 18 pushups

368 squats/ 52 pullups/ 59 pushups

Great WOD, I was impressed by how much it sucked :)

squats
47/13 pull-ups
45/15 push-ups
42/18 pull-ups
40/20 push-ups
45/15 pull-ups
36/24 push-ups

As Rx'd:
60-0
58-2
47-13
48-12
48-12
48-12
46-14
44-16
45-11

18 minutes
444 squats
50 pullups
42 push ups

as rx's 24 rounds

10 rounds

scaled to 50
50/0
45/5
47/3
45/15
36/10
23/12

Could do this one better if I didn't fall off the bar every 3 kipping pull ups...ugh.
13 minutes.
f/27/5'5"/177

40-20
35-25
40-20
35-25
28-12
20-20

pitiful endurance

failed by 4 pullups at 18 minutes. Not sure if that counts as 8 rounds or 16. I think 8.

4 sets ab choppers 10lbs medicine ball
3 sets sumo deadlift shrugs 105lbs

16'40"
4 rds
sq 30 pu 30 sq 25 psh 35 sq 21 pu 39 sq 23 psh 37

99 sq
69 pu
73 psh

25/m/5'9"/160
As Rx'd
20min:
57/3
60/0
57/3
50/10
51/9
45/15
53/7
50/10
46/14
43/17

512 Squats
36 pullups
52 pushups

20/m/5'11"/185

such an innovative workout...great job coach

warm-up: 1 mile run on treadmill at 3% incline

WOD; 36 minutes

50/10
50/10
50/10
50/10
50/10
45/15
50/10
45/10
50/10
45/10
45/15
40/20
40/20
30/30
44/16
30/30
45/15
30/30

700 squats
130 pullups
135 push ups

feeling pukie a little bit afterwards. or right now...

40/m/190
as rx'd

61/0
60/0
54/6
46/14
45/15
44/16
42/18
35/25
35/25
31/29
35/25

488 sq
82 pulls
74 push

m/45/165

total 42 min, varied 40-45 squats per round.
On last set got 42 squats but only 14 pullups

50/10/50/10
45/15/48/12
45/15/35/17 (f)

273 squats
45 pullups
39 pushups

Our later pairs of minutes didn't add up to 60 but we did them anyway.

F/45y/62"/138# JULIA
Subbed with Jumping Pull Ups
12 min:
33+27, 33+19
29+13, 20+10
19+11, 23+11

M/41y/68"/160# GEORGE
20 min:
47+13, 45+15
42+18, 37+23
35+8, 28+11
19+6, 17+6
12+5, 15+7
I loved the incentive to do more squats.

Squats and Pullups only
50/10 X 12 rounds

above should be 24 minutes for a total of 600 reps.

Could only sustain the squats for 5 rounds (10 min).

Did 60 squats in first round, then kept squats at or above 45 for next few rounds. On the 5th round I could only do 36 squats. That's when I failed at pull-ups and legs stopped working. Almost fell flat on my face in the parking lot when my shoe barely caught a rock.

Legs = done.

m/178cm/89kg/34y
55+5
55+5
46+14
45+15
44+16
40+20
should have done more

48/12
48/12
48/12
45/15
47/13
45/20

did this wod soon after it was posted
didn't realize it was 12mins minimum
lucky because three days later my legs are
still toast!

CFWU x1
Burgener WU x1

Finished the 12 rounds, but lost count at around the 8th. But was close to this:

50/10
45/15
45/15
40/10
40/15
45/11

Had to stop the clock a few times because the area I was doing squats and push ups was about a 30 second walk away from the pull up bar. So it went like this . . .

57 squats/3 pull ups
(constantly running clock)

50 squats/10 push ups
(clock still running)

45 squats/15 pull ups
(stopped clock after squats, restarted when I reached the pull up station, stopped again for the walk back to squat station)

45 squats/15 push ups
(clock running beetween these two)

40 squats/20 pull ups (broken 10-5)
(stopped clock after squats for the walk back to pull up station, stopped clock when done for walk back to squat station)

40 squats/20 push ups
(clock running)

Totals
277 Squats
38 Pull ups
45 Push ups

Nice WOD, gassed and legs were jelly.

Great Workout!

60/1
55/5
50/10
45/15
46/14
44/16
47/13
42/18
48/12
35/25

As Rx'd: 30 minutes
Squats: 680
PullUps: 80
PushUps: 140

50/10
40/20
50/10
40/20
50/10
40/20
50/10
40/20
50/10
40/20
50/10
40/20
50/10
40/20
50/10

Did a long warmup as I expected this to be a sprint for me and it was. Doing squats that fast really takes the wind out of me.

46-14
40-20
45-15
40-20
42-18 (failed to do in 60 seconds)
38-22
Getting better at doing PUs while winded, but having trouble speeding up on airsquats without pushing into red zone.

12 minutes
squats :30-20-20-20-18-20 (128)
pull ups: 8-9-8
push ups: 20-20-19

Warm up 100 jump rope 3 sets of 15 sit ups, flutter kicks and dips.

1-58/2
2-57/3
3-58/2
4-57/3
5-57/3
6-56/4
7-55/5
8-55/5
9-57/3
10-56/4
11-54/6

Did "Chelsea" today instead, as Rx'd.

20 minutes.
50 squats and 10 PUs each time.
500 squats and 100 PUs.
Legs were getting fried and quit to go watch Matt's hockey game. Done at a park in Bellingham near the rink :)
Misread this workout, missed the part about pushups, which might have saved my legs a bit.
Squats were 30 in first 30 seconds, slight rest, 10 in next 15 slightly longer rest, last 10 in remaining 15 then straight to PUs. 45+ seconds to recover.

20 mins as rx'd

Note: Could probably have done better if I'd gamed the workout by doing 40/20 or so for the pushup rounds. I think hitting 55+ on the squat hurt me way more than if i'd just done 40 and added 15 pushups in

Found I could get 60 squats fairly easily, so slowed down, focused on form, did 10 pullups and 20 pushups each round.

60/10
60/20
54/10
52/20
49/10
52/20
52/10
53/20
51/10
52/20
35/25

m/41/169/5'9"

53/7
48/12
48/12
45/15
45/15
42/18
37/23
31/29
29/21

378 Squats
78 Pullups
74 Pushups

As rx'd I failed on round 34 or halfway through the 7th round, however it works...

M/41/180

As rx'd:

45/15
40/20
40/20
40/20
40/20
40/20
40/20
35/25
35/19

That was hard. Congratulations to everyone who made it past 20 minutes.

More better faster

i ended up doing 58 minutes of work

forgot how many pullups pushups and squats that was...

M/41/5'9/210

Does anyone remember the movie Airplane, specifically the scenec when Lloyd Bridges' character said he picked a bad day to stop sniffing glue? Well I picked a bad day to start CF.

50/10
52/8
55/5
56/4
53/7
50/10

I'm a former amateur Olympic weight lifter who had a tough time on this one. I can't remember when my quads burned this badly. This will make a good travel WOD. I did note that I was squatting faster on the push up rounds, expecting the rest time during the next minute. I think I'll double the number executed.

58/ 2
58/ 2
56/ 4
55/ 5
55/ 5
52/ 8

Horrible shape, getting back after holidays.

45/15
45/15
30/15
30/20
30/10 (assisted)
30/20

27/m/178/5'9"

squats/pullups 45/15
squats/pushups 42/18
squats/pullups 43/17
squats/pushups 38/22
squats/pullups 39/11DNF
squats/pushups 38/22

jablist, not that it even remotely matters, but look at the bottom left and notice the Khumbu Icefall, just below that is Everest Basecamp, Sagarmatha in Nepali, Solokhumbu in Sherpa. Behind my right foot is the highest peak on Earth. Have a nice day.

12 rounds counting up to 50, failed on round 9 pullups but kept moving.

After laying on the floor for 6 minutes or so trying not to die, decided to do 4 more rounds squats only counting up to 25. Dumb.

Much work left to do. m.155.37

30 min of work.
50 Squats/10 PU/50 Squats /10 Push Ups from 1min to 14min. Changed at 14 minutes to 45 Squats /15 PU/ 45 squats /15 Push Ups until 30 min. Freaking done.

50/10
35/25
44/16
33/27
34/26 failed to do in 60 seconds

100 jumps with 5# jump rope

3x8 95# Push Press

M/40/5'6"/190

40/20
40/20
40/20
40/20
40/15 (broke pattern here)
30/30

SQ - 230
PLU - 55
PUU - 70

Read the WOD as stay busy for 12 min. Did it. Didn't want to do ANY MORE... :)

M/ 35/ 132 lbs/ 5'-6"
As Rx: 32 minutes (I had to stop.. the gym was closing)
Round 1: 55 squats 5 pullups 55 squats 5 pushups
Round 2: 56 squats 4 pullups 54 squats 6 pushups
Round 3: 54 squats 6 pullups 52 squats 8 pushups
Round 4: 54 squats 6 pullups 50 squats 10 pushups
Round 5: 52 squats 8 pullups 50 squats 10 pushups
Round 6: 48 squats 12 pullups 48 squats 12 pushups
Round 7: 50 squats 10 pullups 48 squats 12 pushups
Round 8: 50 squats 10 pullups 46 squats 14 pushups

my legs were really tired though I have to admit that. I did overhead squatting and then front and back squatting yesterday, so my legs weren't quite fresh, but this was a fun workout.. I can't wait to try this one when I have more time and I have a little bit fresher legs.

M/24/153 GregAwu

Minute:
0: 50 squats, 10 pullups
2: 48 squats, 12 pushups
4: 45 squats, 15 pullups
6: 43 squats, 17 pushups
8: 37 squats, 23 pullups
10: 34 squats, 26 pushups
12: 42 squats, 23 pullups
14: 33 squats, 24 pushups

57/3
54/6
52/8
50/10
48/12
50/10
----
47/13
45/15

SQ: 503
PLU: 36
PHU: 41

Cool WOD. Stopped at 24 minutes due to babysitting issues and FGB the following day. Had at least 15 more minutes in the bag.

Stayed in the pattern for 24 min.

9 full rounds in 36 mins

clearly i didn't use the full minute for each round. i kept going continuously.

50 squats every round - 1350 total

stopped because it was getting boring and was never going to end and my timer was extremely bored...lol

9 full rounds in 36 mins

squats/pull ups/squats/push ups/squats/sit ups

clearly i didn't use the full minute for each round. i kept going continuously.

50 squats every round - 1350 total

stopped because it was getting boring and was never going to end and my timer was extremely bored...lol

28/6'8"/224

40/20
40/20
30/30
30/15
25/25
25/18

PU's - Full
PrU's - 26/32
PU's - 15/23
PrU's - 21/29
PU's - 19/35
PrU's - 24/38

Once again looks were deceiving (thought this would be easy!)

55/5push
48/12pull
49/11push
45/15pull
39/21push
42/17pull
39/21push
39/19pull***
Done minute 16

27/180cm/90kgs

Had to stop after 60mins as i needed to go home. Cant remember the numbers but the last set I did was 53-7 chin ups. Every now and then I would reduce the pressup or chin time to 30s. I still had gas in the tank. Perhaps next time i will use a weight vest.

Mod (jumpingpullups)
5pull/12push/22pull/32push/failed
32s/11pull
33s/17push
It felt like my legs went like a flat tire after the 4th round. That is a whole lotta squats!!

60/0
60/0
60/0
60/0
60/0
60/0

60/0
60/0
60/0
50/10 Pushups
45/15 Pullups
45/15 Pushups

failed on min. 8
44
16
37
23
37
23
20
25(f)

stopped after 20th minute.
54/6
54/6
54/6
50/10
51/9
41/19
49/11
31/29
51/9
35/25

12 minutes total
45-15
30-20
30-10
30-15
20-8
20-16

Round 1-7: 50 squats 10 pullups 35 squats 25 pushups
Round 8: 45 squats 15 pullups 35 squats 25 pushups

Used 90 seconds after rounds 1-8 to do 15 pullups and 25 squats, putting totals at:

100 pullups + 200 pushups + 700 squats = 1,000 reps

M/25/5'11''/200

26/m/5'11"/215
Done on 1/19
54/6 Pull
50/10 Push
50/10 Pull
40/20 Push
42/18 Pull
30/30 Push
30/17 Pull

m/22/5'7/150

16 minutes

all 57/3 or 56/4 except last pullup set which was 54/6. i'm not going to be able to walk tomorrow.

S/f

43 MALE 170 5'9
13 MINS
50/10
40/20
38/22
30/30
30 /15 FAILED PULL UPS
30/30
28 DONE. 246 SQUATS 67 PUS 80 PUSHUPS

AAAOOOUUUUCCCHHH!!!
Fail at 26 minutes
Total: 578 Squats(52-49-49-44-48-45-46-42-40-43-40-35)
100Pull-ups(8-11-12-14-18-17-20)
96 Push-ups(11-16-15-14-20-20)

33/M/1651bs/5'4"
Stopped at 66 minutes, dinner was ready. I did 60 squats first couple of minutes then started doing 40/20 occasionally doing 30/30 during push-ups. This one dragged on, had to keep up my own motivation since the harder I worked the longer the workout seemed to go.

OOPs, I stopped at 12 minutes thinking it wasn't that wicked. Oh well I had to get back to dad duty.
45/5
42/18
44/16
46/14
47/13
47/13

66 min way to go Krupp.

This was good, my legs are fried. The incentive to NOT to pull ups was a great motivator:

58 squats/2 pull ups
60 squats/0 pull ups
60 squats/0 pull ups
56 squats/4 pull ups
57 squats/3 pull ups
57 squats/3 pull ups

Short, fast, intense. LOVE it!

legs started failing pretty early (2nd round), maybe shouldn't have warmed up with a 2:50 800m and 50 squats. lost track of numbers

49/11 39/21
35/~10(f) 33/27
~35/~6 27/18

~218 sq, ~29 pu, 64 psh

m 49/6'2"/195
just did this today
first round: 45 squats, 15 pullups
second: 40 squats, 20 pushups
third: 44 squats, 16 pullups
fourth: 30 squats, 30 pushups
fifth: 45 squats, 15 pullups
sixth: 40 squats, 40 pushups = 12 minutes
then did 50 situps, 35 pushups for 3 more cycles, but untimed.
I'm good at pushups but really lousy at pullups, so I gamed the system a little, conserving my squat energy on pushup rounds.

3 mile run
21:45
then
5 rounds
10 Pulls
15 Pushups
20 Squats
Good workout

57|3 pull
50|10 push
48|12 pull
40|20 push
40|18 pull (fail)
40|20 push

26/m/5'8"/147

30 minutes, didn't go below 55 squats until about round 25. From there I was 43 squats, 33 squats, 5.

Approximations:
748 squats
51 pullups
21 pushups?

Sorry, I gotta call you out on this. That is the mountain right next to Everest called Nuptse. In this picture Everest is on the left, Nuptse is on the right:

http://photography.nationalgeographic.com/staticfiles/NGS/Shared/StaticFiles/Photography/Images/Content/everest-and-nuptse-758593-xl.jpg

Nuptse is way prettier in person, because you can see more of it from the Nepal side. I know because I have been there. Still looks like Kala Pattar, and I sure as hell couldn't have done a handstand at that altitude. It was tough enough just to walk around up there. It is so beautiful. Great shot man!

23.m.140.65"

as rx'd
60 / 0
50 / 10
43 / 17
30 / 30
49 / 11
30 / 30

Totals: 262 Squats, 28 Pull ups, 70 Push ups(PR?)

As Rxd

Didn't count reps

18 rds

3x3 Power Snatch

50kg

cfwu
40-10
40-20
38-12
40-20
40-10
40-20
40-10
40-20
30-5
30-20

32 rounds

I think I found my specialty...
as Rx-everything completely legit, I swear.
44 minutes
I didn't do less than 50 squats until I was into the 20's

My muscles are swollen and so is my chest

Got my ass kicked on this one.

As Rx'ed

53-7
35-15
35-8
10-20
15-4
22-14

Blasted my legs on the first round and paid for it the rest of the time.

23/m/165/5'6"

holy crap, some amazing times/rds completed.

did it on rest day. didn't push, as didn't know what was in store for next day, but man, this one sneaks up on you.

legs felt like exploding. pu/pu not bad at all
squats def. my limiting factor, along with oxygen.

51/9 pullups
45/15 pushups
48/12 pullups
40/20 pushups
38/22 pullups
35/25 pushups

had 17 seconds to rest before next rd, but wussed out on continuing. legs like rubber.

47/13
46/14
47/13
47/13
49/11
44/16

24mins
543 Squats, 90 pullups, 87 pushups

46/14 pushups
50/10 pullups
44/16 pushups
43/14* pullups
31/25 pushups
29/8 pullups

m/16/5'10"/160
Don't have the exact number I did, but I stopped at 37 minutes.
I probably could've done a few more sets, but I do the workouts with my team and everyone was done by then so I just stopped.

did squats/pullups/squats/situps for 5 rds (20 min). 35 squats each time (except did 40 very last rd of squats)

@ the sweatbox
as rx'd

51/9
45/15
45/15
41/19
40/20
40/20

awesome wod!!

59/1 pull
55/5 push
50/10 pull
50/10 push
50/10 pull
45/15 push
48/12 pull
45/15 push

33 pullups
45 pushups
402 squats

Fail at 30 minutes...wearing 20 lbs. vest.

60/0 Pull
58/2 Push
55/5 Pull
55/5 Push
53/7 Pull
53/7 Push
53/7 Pull
52/8 Push
52/8 Pull
52/8 Push
52/8 Pull
51/9 Push
47/13 Pull
47/13 Push
43/10 Pull (Fail)

790 Squats, 58 Pullups, 52 Pushups

50/10 pulls
50/10 push
50/10 pulls
40/20 push
35/20 pulls
30/30 push

255 squats
40 pulls
60 push
355 reps total

81 ghd su ~
123 push ups ~
629 air squats ~

31 minutes

45/13
41/21
42/10
40/10
40/25
40/9
35/8
35/23
35/7

48/12
48/12
48/12
45/15
47/13
45/20

did this wod soon after it was posted
didn't realize it was 12mins minimum
lucky because three days later my legs are
still toast!

well thought i could do more at this.. oh well assisted pull ups

36 16
the rest of the rounds:
30 15

Lasted through 21 rounds. Need to balance my diet/work schedule better.

41/19
29/14
39/21
31/14
43/17
43/17

also didn't know that I was suppose to go more than 12 minutes, but this WOD was fun, challenging and kicked my butt. Need to go back to working on pullups!

57/3
55/5
52/8
50/10
48/12
45/15
42/18
39/21
36/19
OMG!!!! That was rediculous, I loved it.

After 1140 squats without doing any pull-ups or push-ups, figured I was not executing the WOD properly. Ran out of time at the gym after 48 minutes completing 1420 squats, 13 pull-ups & 7 push-ups. Look forward to this WOD in the future.

Full extension/rom on squats (otherwise there'd be nothing but squats). As RX'd for 8 full rounds (32 min), and quit due to time constraints (would have been fun to see how long it would have lasted).

55/5 50/10
50/10 45/15
50/10 45/15
50/10 45/15
50/10 45/15
45/15 45/15
50/10 45/15
50/10 45/15

765 squats, 80 pullups, 115 pushups. 960 reps total.

as rx'd:

49 rds and 17 pull ups

12 mins and done. Gut check complete. Paul

failed during 7th minute

C-
quit after 48 min.
47 squats every round

Total Rds = 22 plus 33 squats/17 pulls on Rd 23
Total Time until failure: 46 minutes
Rd results = 56/4,58/2,55/5,52/8,51/9,52/8,54/6,51/9,54/6,54/6,53/7,51/9,45/15,52/8,51/9,49/11,49/11,46/14,46/14,44/16,44/16,40/20, 33/17(f)

Total Reps: Squats = 1140, Pullups = 119, Push Ups = 111

Two days later my legs are stil fried!

Was doing great up until my wife reminded me that I would need to walk tomorrow. It all wen tdown hill from there on around Round 16

6 rounds, 24min:
45 air squats
15 pullups
45 air squats
15 pushups

entire workout unbroken

24:00 1/22/2010

19/m/70kg
51 9
49 11
47 13
47 13
40 15fail
20 20

51/9
49/11
47/13
47/13
40/15fail
20/20

brutally tough workout, 19/m/70kg

m/45/208#/6'3"

50/10
37/23
35/25 assisted
15/20 fail
20/25 fail
30/20

40/20 pull
44/16 push
45/15 pull
40/20 push
45/10 pull
30/30 push

Good ROM on SQ, but just can't get them out much faster. Almost met pukey at the end. One day later mid-back is really sore (+ leg DOMs).

CFWU
500m row TT 1:35.2
43/17 pull-up
40/20 push-ip
45/15 pull-up
40/20 push-up
47/13 pull-up
42/18 push-up
34/12 pull-up
M/49/193#/72"

30/m/71"/175#/Camp Taji, Iraq

I'm back from my 2 blissful weeks of R&R at home with my wife and kids. And if it wasn't bad enough to be back in Iraq, what is going on with my body weight. I've lost about 10 pounds since the beginning of December!

CFWU x3
57/3, 52/8, 46/4, 41/9, 47/13, 40/20, 40/20, 20/34 (bust!)

16 minutes as Rx'd

(1/22 out of sequence)...16:00...162/174
Started too fast out of the gate. Should've scaled to reps of 30, which I did in rd 2.
Squat/Pull/Squat/Push
46/14/15/30 (realized here that 60 reps was too much)
12/8/20/10
23/7/23/7
22/8/18/12

14 minutes as r/x

52/8
52/8
48/12
46/14
46/14
40/20
44/16

could probably have done 30 squats and 30 push ups but was fried. 24 hours later, my quads are super tight

Died in the 18th minute on pull ups.
Legs are on fire!

20' as rx'd
ended up settling at 45/15 PU, 20/20 Pushups
good warmup or cardio work
PM, garage, 23 Jan

oooh~~

i did 11 rounds of this with 1 round being squats/pull ups another round being squats/push ups. i maintained 50 squats/10 pull ups/push ups through the whole thing and did this wod for 22mins. Kind of got bored with it and felt like I could have gone for quite a bit longer.

24 minutes
first 10 minutes 60 squats, from 8 until 22, 50-56 squats. last round was 43 squats and 17 pullups

"Mrs. Miyagi"
Completed on 1/22/10.

49/12 jumping pull-ups
45/15 push-ups
49/11 jumping pull-ups
44/16 push-ups
45/15 jumping pull-ups
40/20 push-ups

m/36/5'9/178
CFWU-2. No PU 2nd set. No dips. Trying to let left pec heal. Pushups each round to loosen up. Jump rope work. No Burgener.
44/16
45/15
45/15
44/16
42/18
39/21
40/20
32/28
31/22
Squats: 362
PU: 91
Pushups: 80
Hit wall on squats, so last round of PU very tough.

i lasted 38 mins, most rounds i completed between 50-60 squats, til the end... my last round i got 39 squats, i must say i impressed myself on this one

49/12 pull-ups
41/19 push-ups
35/11 pull-ups
35/16 push-ups
35/10 pull-ups
30/12push-ups

Pretty ugly, bad head cold.

Stopped at 33 min due to time constraints. I was doing 50-10-40-20 Sq-pull-Sq-push.

EJ
M/36/170
55/5
54/6
52/8
50/10
52/8
45/15
STOPPED AT THIS POINT, LEGS WERE GETTING SMOKED AND STILL COMING BACK FROM SURGERY AT THIS POINT
EJ

48/12
30/30
40/11
25/35
25/10
25/35

Disappointed, but took a little crossfit break to snowboard...

burpees: 1 first minute, 2 second minute, etc.

13 rounds + 12 burpees

M/25/5'9"/195

scaled benchmark to 45:
45/0
40/5
40/5
35/10
35/10
25/20

as rx'd: 30 mins

M/32/5'9"/152

17 completed minutes.

45/15
48/12
46/14
46/14
43/17
43/17
40/20
35/25
33/18 (incomplete pullups)

29/m/185

as rx'd, no possible way to keep track of my reps

completed 55 rounds and failed on push ups in min 56

figure I averaged at least 40 squats per min (conservative, probably closer to 45); executed 28 sets of squats for an approximate 1120 reps of squats this morning...stairs are now my enemy

rx'd 34 minutes completed

58/2
59/1
59/1
57/3
55/5
56/4
54/6
54/6
54/6
54/6
51/9
49/11
48/12
41/19 (i think i saw mistress death somewhere round here)
45/15
35/25
31/20 (i just didn't seem to want this bad enough, i could have made it through another round w/ 30 push ups)

No idea how people are going for 30+ minutes.

As rx'd

17 minutes and failed on the 18th minute (Pullups).

@thegym

20min of completed sets
failed on the 22nd min (pullups)

425squats
110pullups
110pushups

47/13
41/19
42/18
38/22
38/22
31/29

360 as RX'd

M/39/180/5'10"

56/4 (Pullups)
49/11 (Pushups)
43/14 (Pullups, fail)
35/13 (Pullups by mistake, epic fail)
31/29 (Pushups)
30/10 (Pullups, fail)

m/30/6'/171

53/7 pull
45/15 push
45/15 pull
40/20 push
40/20 pull
30/30 push

this one snuck up on me. 360 rx'd

Did this a few days late, was plenty fun. Pull-ups were pretty much jumping.

40/20
30/20
30/11
30/18
23/10
30/16

55 5
45 15
41 13
31 29
29 11
32 20
24 10
25 18

this quickly turned into do as many reps as possible in 1:00.
After comparing - I must not be doing sqts nearly fast or intense enough.
got through 12:00

34 yom

This sucked. Got 37 squats on the first round and it was all down hill from there. Kept moving for 12 minutes. Down in weight.

M/34/170

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

51/9 47/13 48/12 48/12 50/10 50/10 48/12 48/12 48/12 48/12

Jumped rope barefoot for 5:00 and had to stop...out of time.

50,10
45,15
40,20
40,20
43,17
35,25

Completed 22 rounds (minutes).

56/4
50/10
35/15
35/15
35/15
35/15
Somehow lost the fact that squats are 60 not 50.

47/13 pull
48/12 push
49/11 pull
48/12 push
48/12 pull
46/14 push

followed by bench 60k x 15, 70k x 10, 80 x 3, 70k x 5, 60 k x 5