nice...

Nice !

Crossfit Scholarships

for kids trying to pay their way through college.

Anybody?
I mean kids get full rides to school on football, basketball,
and soccer. Why not Crossfit?

WOW. This going to suuuck...so good.

DO WORK!!!

Zeus-bless, it is just mind-boggling the way the Mainpage keeps on getting even MORE interesting and exciting. Thanks Coach, Lauren, and Tony!

359 reps with 20lbs vest? Beast!

I don't think I can even do 1 hspu with a vest...

PS: Sick Isa-Grace!

ouch! this is gonna hurt. great job russ!

Are we supposed to do as many HSPU in 10 min as possible?
And we just keep a running clock and once the time is up go to the next exercise and doing as many as possible and so on, without rest??

This is my first post, and the end of my first month of Crossfit. I have been lifting weights for three years consistently. I have made more gains in the past 30 days than I have noticed in more than a year. Crossfit is incredible. I canceled my men's magazine subscription, put on 7lbs of lean muscle and am fully dedicated to following the crossfit plan. Thanks so much for the website, the science, and the new outlook on health and fitness. I hope bingo explains this WOD soon.

Phil 30/m/200/6'0"

This is going to be epic!
I'm going to spend 10 minutes doing dips after this is finished as I need to improve my dips.

Wow this should be interesting!!!!!

#7

that is correct.

Ya, I may be able to pump out 2 push ups by minute 18. Haha.

Aloha,

Jordan

Nice workout!

To all new-comers with a bunch of questions, here's how it works:

Do your warm up and then prepare for 18 min of nonstop pain!!

"What if I can't do 10 min of HSPUs nonstop?" I would be very surprised if anyone can do it. Go into the HSPU position (feet against wall, hands flat on ground, body straight, try to keep your legs together and straight) and start doing HSPU's until you can't continue. Stop, stand on your feet for a bit and then try to do more HSPUs. Repeat the pattern for 10 min.

Here you're going for maximum reps, so try to rest as little as possible, however, don't sacrifice form just to get more reps in.

"What if I can't do HSPUs?" No problem, just do a substitute exercise. For example, as explained in the FAQ section, you can do regular push ups with your feet high up on a bench or bar or anything you find to put your feet on. The idea is to get as close to a vertical position as possible (the head is close to the ground of course). Look in the FAQ for other substitutes.

After you're done with the HSPUs, start doing squats right away. Notice that the WOD doesn't specify anything for weight, this means NO weight other than your own body, AKA "air-squats". Same drill, do as many as you can, rest for a bit, go at it again etc. As fast as you can, as many as you can but with complete range of motion (ROM). What's complete ROM you say? From standing position with legs straight go all the way down until your hamstrings touch your calves, AKA "ass-to-grass".

After you're done with squats, get yourself over to the bar quickly and start doing pullups. If you can do kipping pullups, fine, do them. If not, just do them the strict way (arms completely straight, bring your body up until the bar is at the level of your neck, at least). Can't do pullups? You can do jumping pullups, use the gravitron machine or you could simply use a Smith machine. Set up the bar at a height such that it is level with your neck when you're standing in front of it. "Hang" from it with (your feet flat on ground, in front of you, knees bent) and then go up helping yourself with your legs. Don't help yourself so much that you are doing the pullups fast, just enough so that it is hard on your lats and arms (the muscles used during a pullup, among others). The idea is to improve your strength in the pullup so that eventually you can do them without help.

Finish your 2 minutes of pullups and do the pushups. If you can't move after all the previous work...suck it up, it's only one more minute and it's Crossfit. Shut up, don't complain and DO IT!

Hope this helps and have fun!!

Rafiki,

I am guessing you are kidding about the Crossfit Scholarships. Consider the millions of dollars in revenue that the college sports you mentioned bring to the universities. Being that Crossfit does not, I am guessing you will never see scholarships for Crossfit.

Rich

I think bingo can take a day off, this one is pretty self-explanatory.

Who is this Russ Greene fellow and how can I be like him!?

Yet another new WOD. Very cool. Kudos to the denizens of Crossfit Olympus.

Seems pretty straight forward. This is a cumulative score WOD. Add up the total number of HSPU + Squats
+ Pull-ups + Push-ups = Score.

Funny that someone asked questions about the Smith Machine yesterday. IMO the best use for the Smith Machine is as a means to scale HSPU for weak units like me. Scale them any way you must, just record what you did for future reference (and remember, there are some really good scaling ideas and progressions in "Exercises and Demos" and "Crossfit Kids").

Squats...you and gravity. Back to "air squats" after two days of weighted back and overhead squats. PU...kip like a you know what. Again, scale like we've discussed all month. You've been taking notes, right? Push-ups...chest to deck, etc. Weight vest? These are the Newbie posts; surely you're carrying sufficient weight all on your own.

What about between exercises? Do we rest, max effort in the allotted time like "Lynne"? Should we storm through like "Linda", no rest at all between exercises like "Tabata Something Else?" The answer, of course, is "YES"! Crossfit is "You vs. You", and if HQ does not give us guidance, or if there isn't enough tradition from prior postings it's up to us to make the choice based on the training effect WE want on that particular day.

What'll I do? It's 18 minutes of work, and each exercise works a different movements, different functions. Push overhead (and balance, mid-line stabilization) then squat (posterior chain, quads) then pull then push out. I say we go from one exercise to the next WITHOUT breaking in order to gain a little additional met-con, add a little suck to the brew. I mean, come on, isn't this the program where a Newbie just asked if "WOD" meant "WithOut Dying"?

This is Crossfit...that's just how we roll.

3-2-1...Go.

Uhhh,GULP.

FinnishCraig
That's what it looks like a nonstop 20 min WOD

My first crossfit!

Would 10 minutes of HSPU work as a good sub, as I've yet to ever do HSPUs or handstands at all?

Can someone give me advice for HSPU? Not able to many yet but don't want to do dumbbells???

Awesome, I love these type of WODs. Can't wait.

I think the 5 min of squats is going to be harder then the HSPU.

Rich,

Yeah, I totally understand what you mean about scholarships through the school and how crossfit wouldn't work for that.
But I mean an external scholarship. This huge crossfit community has done some incredible things as far as raising money goes.
They've raised money for Operation Pheonix to help soldiers, raised money for RRG to insure Affiliates . . . why not raise money to fund the education of young athletes who will make up the crossfit community of tomorrow?

And plus, how cool would a Crossfit competition for kids
competing for scholarships be?

#18
I would not recommend 10 minutes of handstand push up as a sub for 10 minutes of handstand push ups, nor would I recommend 9 minutes.

Man whats that song in the video? anyone know

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

Question, how did Russ and josh Did the HSPU, BACK FACING THE WALL OR STOMACH FACING THE WALL?
Being practicing HSPU in the dark side!

SANTI

Sorta an odd question but on that Isa-Grace video is that "Boz" guy doing his workout in Vans authentic shoes?

M/30/158

317

77HSPU 156SQ 42PULL 42PUSH

-D.

HOO-YAH Search and Rescue!!!

this WOD is gonna hurt good...

oh i see what they did there... we have to do the suckier exercises for longer..... clever.......

I think my head might explode if I am upside down that long...

Listen, can I do 20 min HSPU. I don't think
10 min is long enough.

HAHAHa.. Just Kidding

This WOD is awesome.

Anyone know if "kipping" HSPU is allowed, like the girl in the handstand WOD video was doing? Back to wall, knee drop to waist, then shoot up wall for a kip.

Rafiki,

I think scholarships would be an excellent idea if the community could raise the money. Just my opinion, but if I would have been able to train in something like crossfit, knowing that there was a possible scholarship, or even help for school, I would have had complete focus on that, rather than some of the not so wholesome things I was into. I completely agree with you. Not every kid is good at football or baseball, etc. so crossfit would be sort of say a second chance for those who hmmm how could I put it... Aren't cut out for team sports. Excellent idea, health, grades, compitition, all based on the individuals own motivation to get there. Great idea, kudos. I just started crossfit, and I like it more and more every day. It's not only changing me physically, but mentally and emotionally. Thank you coach and team.

"Isa-Grace" is such a great WOD.

Nice work guys!

Great shirt, Josh.

Josh that was very impressive!

Rafiki,

The 2010 Games will gross you $25,000 for first place...so that should cover at least one semester of tuition. No entrance fee to enter, other than winning your spot for Aromas.

Also, I would not be suprised to see Crossfit show up on college campuses. It will be a grass roots effort by motivated students (redundant, they're crossfitters) to start it as a club sport. Little funding would be required of the school's budget to initiate CF, which should provide traction. We will see.

And to HQ, I have enjoyed your services as a training partner. The programming is terrific, and I have had better than hoped results thus far. As an engineer, I appreciate the technical analysis of "fitness". Free body diagrams work wonders! I also want to directly thank the Mr. and Mrs. for their favorable support of the free market economy. Our country will likely fail without it.

This workout is the creation of Jacob Tsypkin of http://evolveyourfitness.blogspot.com/

Isa-Grace!! Are you kidding me?? I would still be doing that WOD if I started 3 hours ago.

You guys crushed it! Great video, Boz, Josh, Nadia & Drew!

Isa-Grace sweet video , song sucked! where is that box? looks sweet..

Whoa Bozmaaaaaan

Your geatin' beeeeef O_O

Guess all those Kstar propaganda had it's effect huh ? :P

Much props to y'all from CFSan-Fran

Oh and of course incredible work by Josh, Bozman and Nadia!

I find it odd that the few days I give class at our affiliates there's pretty much ALWAYS handstand or HSPU in the wod :)

Long live y'all

Fred

#18
I'm a newbie and using the smith machine really helped me. In the demo they show someone using a parallel bar the same way. Instep on bar...

hahahaha
just reading this work made me laugh a little. going to work after this will be interesting.

gunna try with 20lb vest will se might be the deth of me. but going for cf hardcore wod to night so will make this up soon. good luck everyone go get some

ouch! looks fun!
great job russ

330 RX'd

M/39/180/5'10"

Sorry, meant to ask what a good sub for 10 min of HSPU would be.

What about just 10 minutes doing handstands, or as someone else asked just after me, what's a good alternative?

265 reps total

did HSPU with feet on the ground, bent at waist and head to the floor leaning on two 12" stacks of weights.

Wow, I like this one. That final minute of pushups is gonna kill me. Might get my special pop guys in on this one.

#42 haha. That was funny.

I was the guy yesterday asking about help with my lower back. I just wanted to say thank you to the many responses that I got both in my Email and on the site here. I was listening, and will be following. I wanted to wait until today to respond so that all of you who helped would read it while catching up on the posts for today. Amazing the comunity of support that is here. Have a good night all.

Andy

Can Crossfit save your life? Kind of long but has humor
I work as a Fire Captain/Paramedic and have a dark sense of humor when it comes to health and exercise so read on with that in mind. Poking- fun at yourself is always good therapy.
Four to Five months ago I decided I wanted to change my exercise routine and thought the Olympic lifts would be a great addition to my program. As I searched the Web for instruction, I stumbled onto the Crossfit Web Site and decided to give it a try.
I though Demi M. looked good in the movie GI Jane, thinking that if a girl could do it so could I, I decided to give that work-out (GI-Jane)a try. Halfway through I realized I would never become a female Navy Seal. I thought I better try a different WOD. After a few humbling exercise experiences I became a convert to Crossfit. I looked to improve my technique by watching the instructional videos, exercise “porn” as my wife calls them.
In one of the videos, the coach talks about having the bar in the receiving position (C & J) so that it almost chokes you. Being a novice I made sure that my technique was true to the video and mild bruising and swelling ensued. After a brief rest from Olympic lifting I noticed the swelling in my neck was not relieved. I hit-up some of the docs in the emergency room for their free professional opinion and about a week later had a CAT scan.
Two days ago (Tuesday) I had a baseball- sized tumor removed from my neck (nothing to do with Crossfit). There were some moderate problems in recovery and I ended up back in urgent surgery the same day. Intubated and extubated twice in the same day! I don’t know if this qualifies as a couplet but it should! The experience was not as bad as a PR Fran but not far off.
My pathology report is still out but nothing indicates that the baseball is malignant. Upon reflection, I realized that the four or five months of Crossfit had done three things for me:
• One, helped me identify a tumor. Not one of the fundamental movements but what the heck.
• Two, put me in good enough condition to start recovery immediately.
• Three, prepared me for some of the unforeseen events associated with my chosen profession.
My WOD today consisted of a healthy serving of pull ups, squats, dips etc., to satisfy my penance for taking two days off. (Staple-and-stitch popping exercises were excluded)
Hopefully you can laugh at this story and know that there are probably dozens of Crossfitters out there with even better ones. Here’s to feeding the Crossfit fervor that resides within you! 3, 2, 1 GO!

nice picture. any air force CSAR guys in here or PJ's? I have a few questions for ya.

As much as I'd like to take credit for this workout (and as much as Russ would like me too, so that you all could curse me instead of him,) it is his creation. I merely passed it along to Josh to try out.

For those of you asking how to be more like Russ Greene: Try being really anti-social and nerdy, but also doing CrossFit for 7 years.

Im Navy CSAR... whats your question?

WOD = With Out Dying. I LOVE IT!!!

#19 - Try putting your knees on a bench and get your upper body into as close to a 90 deg. angle with the floor. This will serve to scale down the weight and get you through. Eventually, you can mix it up.

#33 - Like Bingo said earlier... This is You VS You. Do what you feel is best for your situation and goals. Write them down and build on them.

Hoorah everyone!!!

I think I'll practice my handstand tomorrow.

OK...random question here!

I went to show some friends the 'nasty girl' video...yeah, you know the one. But what happened to the 'nasty girls' music track that went with it?!?!?!?!??!?!?

That song made that video!!

Anybody know????

m/44/185

52 hand stand pushups
200 squats
30 pullups
32pushups

314

what box is that for the Isa-Grace video? and who is that girl Nadia?

I feel terrible about Thursday's WOD. I could have maxed wayyyy higher than I did. I guess that means I have to push myself way harder tomorrow. I need the upper body workout. I like the dips idea too. I'll try it With Out Dying. That's awesome.

CSAR... whats up dustoff?

Re: Crossfit scholarships

Football makes money. And in some cases, men's basketball. That is it, aside from the very rare outlier (maybe wrestling at Iowa??). Its all football and, sometimes, men's basketball.

So, in that sense, crossfit scholarships aren't that crazy. You think that swim teams make money for the University of Nebraska? Or that women's basketball can even support the costs of their travel, much less their scholarships, at the University of Michigan? Doubtful.

Its football that makes those other sports possible. So why not crossfit, too?!

Speaking of form... What is up with the form in the "Isa-Grace" video? In all seriousness, there is something drastically wrong with the deadlift portion of the snatches and c&j that some of those guys are doing. They better be careful or they will get hurt.

Please don't take away from this workout that I'm fitter than Josh. My PR on Isabel is 3:47 as compared to his 1:11, my best clean is 80 lbs. less than his, and my deadlift is more than 100 lbs. below his. This workout simply plays more to my training than it does to Josh's.

what ever happened to posting a video of that day's WOD? That used to really get me fired up.

Russ Greene = My Hero

Well done, Coach!

I don't fault the effort but there wasn't a single jerk in the entire workout- A lot of push presses though. Also wasn't a single snatch but many mediocre POWER snatches. I know how hard they're working and respect the work ethic but that is nothing to emulate as far as Olympic lifting goes... You could never lift any big weights with technique like that.

Z #68,

The goal of workouts like this one is to get the work done as efficiently as possible. At light loads, a stiff legged first pull is faster than pulling the hips down, a push press is faster than a jerk, etc.

Josh Everett probably knows how to adjust his technique for max loads, given that he snatches 122kg and clean & jerks 155kg.

AHHH YES!!!
i love the pain.
i love the met-con aspect, i love testing and pushing myself past empty, finishing the WOD and having my gf find me in a pool of my own sweat lying on the garage floor feeling "alive"...

i havent done the work out yet, but with having two months experience in crossfit, i already know what lies ahead.

i will fight on, i cant wait to see how i do.

good luck to everyone!

z - I get you, but they're not doing perfect form snatches or c&j's because the weights light and they're going for speed. Josh has rediculous (in a good way) form on heavy oly lifts, he c&j's like 330, maybe more, its at least that. I think everyone there is very well versed on good form and know how to cheat on that form without risking injury for a WOD like that.

Everett, I doubt you read this, but if you do, in the video you're wearing by FAR the coolest tee shirt out of all the crossfit and affiliate shirt. "No, I'm the other Everett"

Russ Greene is a beast that no weight vest can stop. 34.

my two CSAR guys...either of you deploy to afghanistan? we work with the PEDRO guys here in RC-South. I had a few questions specifically for the air force guys.

are you guys still going to have a mission in 5-10 years? we have heard rumors that the air force is looking to can the mission. i know the ch-47 project got canceled. you guys sticking around or changing your mission at all?

thanks.

btw, i'm currently in kandahar and have been a little disturbed by the perceived competition at least from my guys. we share medevac responsibilities at kandahar and in the helmand yet we rarely even seem to talk to one another.

I have NEVER come this close to meeting Pukie!

71 HSPU
153 Squats
28 Pullups
26 Pushups

Was doing great until I hit the pushups... Didn't crank out as many squats or pullups as I had hoped... Finished the pushups and I just felt like crap... 10 minutes down the track I'm only just starting to not feel like throwing up but I know that I've just done an epic workout :D

Oh, and I'm not going to do those 10 minutes of dips. This one killed me more than I expected it to :P. The dips can happen tomorrow but hopefully we'll be prescribed something with dips instead :)

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

Where I am at, I can't see the Video of Josh doing the WOD that everyone is talking about, how ever, for what i have heard before, Grace used to be Ground to Overhead Any how, combine that with Isabell and you have ISA-GRACE, that's why is it might be call ISA-GRACE. Ground to overhead Any how.

Any way, do any one knows how Russ Greene and Josh Everett did the handstands on today's WOD? Back facing the wall or stomach facing wall, 357 is an OK number, a strong small guy could probably go way above that number. I will not be surprised with numbers in the website way above 350s. I bet there is going to be people doing more than 200 squats in the squat part alone, if you are strong at pull ups person that should be a minumun of 80 pull ups. Push-ups depending in eachperson but at least that i could say a minumun of 50 for a small person maybe 60. as far as the handstands, it makes a huge difference to do them stomach facing the wall and back facing the wall. I can only imagine spealler doing this WOD.

SANTI

as rx'd: 362

m/27/165/5'9

I've done this twice...once vested and once unvested. The unvested attempt was just after a shoulder and hip injury.

Vested: 318
Unvested: 386

Both were disgusting

60 HSPU
170 Squats
35 Pullups (bar was to cold to hang on)
35 Pushups
290

Do more squats, heat up pullup bar

WithOut Dying? Really? Ha!
medic8 great story. Best wishes for a great recovery!
Gonna do this plus yesterday's WOD, time permitting. This looks like great fun!

HSPU(modified)-100
Squats-121
Pullups-21
Pushups-26
286

My ears were throbbing from about 5 min in throughout the entire WOD!!! Fun fun fun...

18 degrees F out in the barn today, so I had to improvise. (My cutoff is 20F. I will not work out outside below that temp any more.)

10 minutes push-ups with feet on bench (85)

5 minutes Squats (117}

2 minutes treadmill (0.18 mi)

1 minute Push-ups (feet on floor) (25)

hy!

306 rep:

26 HSPU
180 squats
35 pull ups
45 push ups

with digusting upper body stiff of my yesterday's workout.

M/29/145lb/5'6"

Thought about doing it with a vest on; glad I didn't. After having done it, I think I could've gotten more HSPUs with a little better pacing like doing 5/30sec consistantly vice starting out with bigger sets.

316 reps:

80 HSPU
160 squats
36 pull ups
40 push ups

20 hspu (i know i suck at hspu)
202 squats
42 pull ups
56 push ups
total 320
not so bad, i think, considering my hspu total.

arrrgh i hate being 100 kilos sometimes. Forget about HSPU, and pullups are just really heavy.
Well well.
3...2...1.......

32/m/191

as rx'd, with continuously running clock

HSPU 45
Squat 146
Pull 40
Push 31

Total 262

M/42/5'11"/175

46 HSPU (3-4" from ground)
201 Squats
22 Pull-ups
27 Push-ups

Total: 296

M 6'0"/180lbs / 33yrs

322 reps as rx'd with 80 hspu's and totally upright, hips forward on squats.

HSPU 59
Squat 205
Pull-up 55
Push-up 53

Total 372

HSPU: 50 + 100 modified
Squat: 130
PU: 25
Push UP: 53

358

isa-grace would be tough for sure. josh made it look easy. way to go nadia! looked strong on the clean and jerk even on the last one.

51m/5'10"/215
subbed 95# or 45%BW push press for handstand push ups
10 min. push press: 87
5 min. squats: 133
2 min. pull ups: 30
1 min. push ups: 50
total: 300

What is the best sub/variation for the handstand push ups. I am a big guy. I want to work my way up to doing them, though. How can i change it or sub it to do something as effective that works the same thing and will get me doing them over time. I cant even do 1, 1, 1, 1, 1, etc. with perfect form or I would.

HSPU - 100
Squats - 200
Pull Up - 30
Push - Up - 35

Crossfit Sri Ram Ashram, India

HSPU Squat Pull-up Push-up Total
Vijai 71 228 60 40 400

Bachendra 51 200 27 31 309

Arvind 30 233 46 25 334

Back Squat 1-1-1-1-1-1-1
Vijai m/60kg/5'7/18
90kg, 95kg, 100kg, 105kg, 110kg(pr),115kgF,115f

Uttam m/60kg/5'7/19
90kg, 95kg, 100kg, 105kg, 110kg, 110kg(pr) 115f

piss poor showing for me (but it was my 4th day in a row and i did about 240 ft of handstand walks yesterday, so my hspu suffered)hopefully better next time...

hspu 35
squat 150
pull 42
push 36
total 263

HSPU-60
Squats-202
Pull-ups-46
Push-ups-38
Total: 346

Mike,
If you are ok upside down, just do half range of motion or as far down as you can go. If you can't, just holding yourself upside down as long as you can is good as well. For full range of motion, put your feet up on a bench or a bar so your body is in an "L" shape or a 90 degree angle. That way from the waist down you are still upside down in HS push-up form. The more advanced sub is using a band for assisting with pull-ups. Hang the band from the pull-up bar and put your arms in through it like backpack straps. Kick up into a HS and wrap your feet around the band. This way you get full range of motion in the correct position. Hope this helps.

256 rx'd all the way down.

HSPU: 20-12-12-10-10-10-10-10-10-11 = (115)
Squats: 50-33-30-33-34 = (180)
Pullups: 25-17 = (42)
Pushups: 27

Grand Total: 364

HSPU against a bar on my squat rack...

Did better than I thought I would on the HSPU's, considering I had to sub a bit. The Smith machine DOES have a use! I stuck it up to about the height of my neck and then kicked my feet over it so my ankles were my point of rotation. Worked awesome, as I was smoked.

HPSU: 125
Squats: 200
Pullups: 22
Pushups: 30

Total: 377

276

50
157
33
36

Back Squats from yesterday 1RM=235. Weak, but I'd been studying the online material, having just subscribed the Journal, about squatting form. I apparently was clueless, as is usually the case! At any rate, no spotter, worked on form. Better next time!

Today's WOD:
Total reps: 300.
46 HSPUs: then I just counted up. I didn't count for each exercise, doh!

m/35/155

HSPU - 112
Squats - 205
Pull ups - 55
Push ups - 60

Total - 432

10 min hand stand push-ups (my adaptation was knees on a chair) 34,15,15,15,15,15,20 (about 10-20 sec rest between each)

5 min squats, 246 w/no rest

2 min pull-ups (my adaptation was bent rows with 10lb dumbbells) 20, 10, 10, 7 (with 10-20 sec rest between each)

1 min push-ups, 22 w/no rest

10 HSPU+23,15,15,10,10,10,15,10,10,10,6,10s standing
211
29
35

27/195/61"

39
200
38
50

327

Want to give 20lb vest a shot next time.

50/190/50/43

333 total at 7500' elevation. good times.

With a Continuous Running Clock:

10:00 HSPU: 82
5:00 Squats: 161
2:00 Pullups: 63
1:00 Pushups: 45

TOTAL: 351

* no rest b/w exercises
* all but the first 20 HSPU's were kipping

71 hspu
180 squats
26 pull ups
40 push ups
317 total
smoked by the time I reached push ups, but it was a good burn, so deep.
27 m 187 6'

Great WOD! Having started CF on 12/02/09 I have seen dramatic changes in my overall performance.

My run times and sprint times are much faster. I am significantly stronger and agile during wrestling practice, which allows me to train even harder with our top guys. My pull ups and HSPU, not mention that fact I can walk on my hands for 50 feet plus now, are beginning to see an increase. I am sold out on Paleo/Zone eating habits and feel the best I have in a long time.

Thanks CF!
Today's WOD: as rx'd

Warm Up: 1 mile run

WOD:
HSPU: 54 (top of head touched floor with full extension on the way up)

SQ: 135 (butt to ball)

Pull Ups: 20 strict (my weakest exercise in CF, working on kipping for future)

Push Ups: 57

Total: 266

bw 165

subbed deads
200x5
250x5
300x5

M/31/189cm/112kg

HSPU: 60
Squats: 85
Pull-ups: 26
Push-ups: 35

TOT: 206
Clock running 18 minutes!

M/36/5'10"/175

HSPU-84
Squat-220
Pull up-40
Push up-40

384 total. Good WOD...not going to be able to wash my hair in the shower since I can't lift my arms.

8 minutes Sit ups 185
5 minutes Squats 100
2 minutes pull ups 30
1 minute push ups 35

Total of 350

Good workout.

As Rx'd
200 reps

HSPU - 47
squat- 220
pull-ups- 33
push-ups- 53

Total- 353

26/m/5'11"/215ish
58 hspu
154 squats
31 pull ups
38 push ups

281 total

m/28/6'/317

HSPU- 35
squat- 92
pull-ups- 21
push-ups- 27

total- 175

knees on bench hspu
smith machine pu

Total 268

Disappointed in the squats (should have warmed up) and I decided to do ring-dips yesterday after the back squats...it hurt my push-ups.

300 next time.

DND
Smolov squat program day 4: 10 x 3 with 245 and pull ups. Going to PT today (shoulder tendinitis)

221 reps

f/32/5'7"/170

Haven't been able to do a HSPU yet, but I subbed handstand holds to see how long I could stay upside down. Not as easy as I thought.

10 minutes - hand stand holds 8 x ~ 0:30 sec each
5 minutes - squats - 127
2 minutes - 70# assisted pullups - 24
1 minute - pushups 14

46/m/71 kg
3xCFWU
85 HSPU (feet on the Smith-bar)
180 squats
20 PU
33 Push-ups
318

Nice WOD
As rx'd for me : 410

As Rx'd for Keeley/F/23/56kg : 400

keep it up guys

as rx'd

HSPU - 52
Squats - 156
Pull ups - 42
Push ups - 50

Total: 300

some numbers on here are crazy if people did them as RX'd...

hspu-41
squats-204
pull ups-51
push ups-56

total=352

M/19/5'9"/135

312 with 20lbs vest

HSPU-40
Squats-168
Pull ups-29
Push ups-29

Total-292

as rx'd

HandStand Push-ups : 46
Squats : 182
Pull-ups : 44
Push-ups : 47

Total: 319 reps

M/30/191/6'2''

My blog : http://www.sportiseverywhere.com

m/35/153
hspu 102
sq 175
p/u 45
push 37
total 359....Great wod!!! Had no idea what to expect from this....

33/m/165

as rx'd hspu: 40
Squats 120
Pull ups 30
Push ups 40

230

as rx'd

10 min. HSPU: 45
5 min. squat: 133
2 min. PU: 32
1 min. PushUp: 50

Total: 260

Didn't count about 6 or 7 HSPUs since I didn't get elbows locked.

To all you 300+ CrossFitters... you guys are Beasts!!! This kicked the ever-loving $#!* out of me! Great job everyone!!!!

M/31/6'1"/197

HSPU: 55
Squats: 130
Pullups: 20
Pushups: 30
Total: 235

Eventually a CF main page workout i can do.Haven't been able to do a lot of the main page workouts recently as my gym got flooded..
However this has enabled a lot more work on bodyweight exercises so in the long run its all good.
Ok numbers..
as rx'd
HSPU = 51
Squats = 190
Pull ups = 34
Push ups = 33
was going good until push ups but hit a serious wall during thank god it was near the end and i didn't have long to suffer.

Josh inspirational stuff in isa-grace
Russ Greene ....it was hard enough with a vest is insane kudos

Pretty good Josh! That looks aweful. Glory Dawson told me about that when you guys did that workout. Looked like once you get to the clean and jerks it's all will power. I just tried 2008 games deadlift/burpee workout at 500lbs...pretty thrashing. I bet you, Lance and Rob are one of the few crossfitters out there who have a shot of finishing it. Keep up the good work, hopefully I'll see you guys out there this year.
-Dave

315 total...just brutal i can compare lift my arms or walk right now haha

Finally bought into crossfit. glad it did!

Did 10 min of handstand practice, throwing in an occasional push up attempt. I think Elaine calls her handstand push ups "the shakes". Yeah - that's what mine are... Glad I work out alone in my garage.

squat - 162
blue band pull ups - 35
push ups - 35

M/34/165
HSPU: 68
Squats: 200
Pullups: 50
Pushups: 45

total: 363

# 93
great work AGAIN from Crossfit Sri Ram Ashram in India!!!
check out Vijai's numbers-400 reps today

keep it up guys
steve in Peterborough, Canada

M/53/348 total

111 - hspu (instead with feet on 24 in high desk)
173 squats
23 pull ups
41 push ups

HSPU: 101
Squats: 279
Pullups: 68
Pushups: 52

500 even

running clock

HSPU (scaled - toes hanging from bleechers): 75
Squats: 150
Pullups: 25
Pushups: 20

total: 270

500? Really...

As Rx'd
69 HSPU
180 Squats
57 Pullups
32 Pushups
338 total

1000 jump rope in 6:20 (new PR)

10-9-8-7-6-5-4-3-2-1 of:
50" box jumps
45lb dumbbell push press (both arms)
11:07

Dustoff, this is a conversation for another venue...

Carole
F/51/5'6"/130

hspu: 62
squats: 165
pull-ups: 30
push-ups: 36
Total: 303

Carole's hspu were with head to a short pad.

Kevin
M/50/5'11"/168

hspu: 67
squats: 140
pull-ups: 32
push-ups: 25
total: 264

I did hspu with feet on a smith machine bar.

Carole totally destroyed me today. I wasn't even close. And, she did it while doing a much more difficult hand stand push-up. It is a good thing that I have a healthy self-esteem.

Today Jen did the WOD on Puppies scale:

6 minutes Handstand push-ups -- SUBBED HSPU progressions with knees on bench (like pike presses)
3 minutes Squats
2 minutes Pull-ups -- Assisted, grey band
1 minute Push-ups -- Real ones!

HSPU: 95
Squat: 91
Pullup: 29
Pushup: 19

Total: 234

I asked her how it felt, and she said, "How do you think?" I responded, "Like 12 minutes of pain." "Pretty much."

m/45/200#/6'3"

sub shoulder presses 65#/30 45#/30
squat: 110
pullup: 35
pushup: 25

total: 230

Tell Jen she beat me!!

Hey Chris, 500 is just a nice round number. A person should be able to get about 7 unbroken reps at 83% of their 1 Rep max in a given movement. This is just a tentative guideline according to most S&C percentage charts. I used that to calculate the weight I thought would be the limit for those 5 sets of 5. Needless to say the last two sets were 10 very labored singles....lesson learned

HSPU: 60
Squats: 140
Pull Ups: 15
Push Ups: 26

Total: 241

M/35/175

HSPU: 12 unassisted, 42 with toes on rack (52 total? or is there a multiplier down?)
Squats: 205
Pull Ups: 31
Push Ups: 48

Total: 336 and totally spent!

Dennis 244 48YO/m/159/6'0"

Kevin 263 42YO/m/185/5'11"

Ryan 335 25YO/m/180/5'9"

42/m/155
as rx'd
HSPU 72
Squat 204
Pull Up 50
push up 58
Total 384

CFWU, BWU (-)

65 HSPU F2F, self-assist on squat stand.
165 Squats, B2B
30 Pull-Ups
30 PU's
--
290

Love body-weight days!

Matt C. (newbie) 180, nice work! Mechanics, Consistency, Intensity, you are rocking it!

M/36/5'5"/135

HSPU: 70 (flat floor, feet against wall)
Squat: 160 (v sore legs from yesterday's WOD at night after another nasty leg w/o in afternoon)
Pullup: 30 (feeble)
Pushup: 36

Total: 296

hspu-46
squats-96
pullup-20
pushup-31

total-193
very disappointed

as rx'd 261 (some HSPU's were questionable ROM)

200#/30/6'0"

Crossfit bodyweight total!

HSPU-80
SQUATS-199
PULL-UPS-50
PUSH-UP-74

TOTAL=403

6'1/185/20yo/USN

72 HSPU
194 Squats
50 pull ups
34 push ups
-----------
350 total reps

72 HSPU
194 Squats
50 pull ups
34 push ups
350 total

m/41/200

70 hspu
180 squats
70 pullups
45 pushups
365 total

M/29/185/6'

HSPU with parallettes 30 inches apart

28 HSPU
125 squat
40 pullup
24 pushups

those hspu's suck and my squat metcon really needs to improve. Glad to share the experience with all y'all

CFWU

hspu 40 - feet on smith machine
squat 145
pullup 27
pushup 26

238

10 minute HSPU~ 80 (head to abmat)
5 minute Air Squats~ 225 reps (rear to Dynamax Ball)
2 minute Pull Ups~ 39
1 minute push ups~ 44

TOTAL: 388

rowed a 2K after.

M/25/175/5'8"

HSPU: 30
SQUAT: 150
PULL-UPS: 37
PUSH-UPS: 30

TOTAL: 247

Rx'd

71 HSPU
190 SQUATS
40 PULL UPS
48 PUSH UPS

Total 349

Interestingly, a guy at the globo gym came up to me afterward, saying my workout was amazing. Funny to think that, @ a BW of 155# a total rep count of ~350 for 18mins appears to be very average for our community.

When going into this WOD today, I was just thinking how nice it was to have another sub-20min day at the gym. Just thought I'd share with you guys the subtle difference in perception.

HSPU: 75
Squat: 100
Pull-Ups: 23
Push-Ups: 26

10 minutes Push Press 135# - 70
5 minutes squats - 130
2 minutes pull-ups - 5
1 minute push-ups - 20
Total reps = 225

M/19/165/70

as rx'd

HSPU: 55
SQ: 280
PULL: 30
PU: 65

for total 430 reps

315 total
only 62 HSPU, that was the weakest

48 / 177

subbed ring-dips for HSPUs

279 (92-145-23-19)

Standing shoulder press w/ 135lbs: 32
Squats: 125
Pullups: 14
Pushups: 24

195 total

328 (65-185-48-30)

m/25/166

HSPU - 105
Squats (down to touch a 10" tire) - 201
Pullups - 40
Pushups - 67

Total - 413

Found squats to be the toughest for sure.

HSPU : 56 calves against bar lodged into squat rack.
Squats: 167
Pull-ups: 26
Push-ups: 52
Total: 301

Continuous running clock

HSPU-29
Squats-100
Pull-ups-30
Push-ups-40
Total: 199

HSPU-51
S-138
PU-30
PUSH-31
total: 250
stamina is pretty weak on all these exercises.

37 M 6' 165#
HSP 56
Squat 164
Pull Up 40
Push up 30

total = 290

180

Randy #160: "Crossfit Bodyweight Total"

Nice!

HSPU - 7... (work on it!)
Squats - 120
Pull-ups - 17
Push-ups - 29

Total - 173.

@ Medic8 - I'm a med student here in London, ha ha, and I've got a similar sense of humour! The very best of luck to you man, hope it's all good and thanks for the story.

Also @ Bingo - I'm a relative newbie and I gotta say you've been seriously helpful! Thank-you!

M/5-10/200/39yrs

Subbed Shoulder Press for HSPU;

SP-(95#/15,85#/10,75#/10,65#/10,55#/10,Bar/50)
total- 105 reps
Squats- 150 reps
Pullups- 35 reps
Pushups- 25 reps

WOD total- 315 reps

M/44/178#

As Rx'd, continuous running clock.
HSPU - 52 Head to floor every rep.
Squats - 156
Pull Ups - 42
Push Ups - 44
Total - 294

Man I wanted to get 300, but everything was strict. Squats are where I didn't do as good as I expected.

hand stand pushups 30

Squats 120

pullups 35

pushups 40

total = 225

M/26/140/5'11"

HSPU 48
Squat 257
Pull-ups 62
Push-ups 34

Me: 43yo/M/5'10"/180lbs/11%BF

Warm Up: Greg A's Warm up followed by Griff in 13:07 which is my 16th named workout of the year. It turns out to be very easy to POSE running backwards.

WOD: 231 not brilliant but,

HSPU: top of head to floor

Air Squats: jumped off of the floor on every rep.

Pullups: strict

Push ups: chest to floor, elbows close to sides.

Doing all of the named WODs in ABC order has been pretty tough so far. I am almost halfway through the list :-)

Have Fun, Train Hard,

Billy

m/30/5'8/160

As Rx'd

80 HSPU
135 Squat
36 Pull
28 Push

279 Total

What's a good sub for pullups?

Just moved to a new house, and don't have a bar up yet. (issue to be resolved in a few days, but that doesn't help with today's WOD)

Thanks

353 RX'd

HSPU - 108
Squats - 185
Pull-Ups - 39
Push-Ups - 21

My legs HURT! I can barely stand up or walk! It's been a long time since I've done high rep fast air squats

All HSPU's head to the ground... All strict.

301 (pushed out just as the beeper went). HSPU's on stacked weight plates for full range of motion without bumping my head.

Not sure on everything as I knew I was going to be so caned I just counted all the way through. Bring pad and pen next time.

Squats were much harder than expected after the 7x1's yesterday and poor eating throughout the day probably didn't help. Probably closer to 270 if I was as strict on my form as I should be but people coming up to me while I trained took me off my game...

Loved the workout though and great to see some guys in the gym working a little behind the schedule and doing the thruster/rowing workout.

Unable to do handstand push ups.
Shoulder does not like to be in that position.
Modified my WOD and noted in journal:

Overhead DB presses w/ 20# DB's: 130 reps
Squats: 150
Pull ups, dead hang: 28
Push up: 50
Modified total: 358

Approached this almost like the tabata.

Awesome match up Kevin and Carole.

Laura f/47/5'7/150

hspu: 37
squat: 149
pull-up: 29
push-ups: 54

Total: 269

Because hspu were so broken, I ended each set with a slow negative. Need to build up my hspu somehow...

#189 Allison
Nice work! Wow on the hspu!

HSPU: 81 (10/10/10/10/10/5/5/5/6)
Sq: 270 (50/50/50/60/60)
PU: 35 (5/5/5/5/5/10)
PU: 55 (25/25/5)

Total: 411

M/6'3"/200/27

HSPU: 47
Squat: 150
Pull ups: 35
Push ups: 25

Total: 257

hspu - 55 (many broken sets)
squat: 125 (sets of 25)
p-ups: 15
pushup: 25

220

as rx'd 298

hspu really let me down with only 38

270

95hspu
204 squats
36 pull-ups
35push-ups

Hspu. Knees hooked over bar on squat rack. 61
squats. 116.
Pull ups. 17
pushups. 12.

No HSPU on my shoulder today, it has been aggravated so no sense making it worse.

50 HPC, 85#
10 Burpees
20 WC, 12#
40 HPC, 75#
20 Burpees
20 WB
30 HPCm 70#
30 Burpees
20 WB
20 HPC, 70#
40 Burpees
20 WB
=35:49

This is a wod I found in 07 from either an affiliate or it was a painstorm. Ran out of time and had to drop the wt and missed the last round (I was on my lunch break and it was getting late). But – a great wod nonetheless! Left me with a good endorphine rush ;)

Erin

Still hav'nt recovered full strength in my right arm so used variation of HSPU by resting feet on 24inch box, also sub'd out pull-ups with jumping pull-ups.

Score 285
Lovin the new WOD

M/23/6'/178

291 as rx'd

hspu 50
squats 160
pull ups 31
pushups 50

271

HSPU: 78
SQUAT: 120
PULL UPS:38
PUSH UPS: 50

m23/6'1/163 lbs

I found some good info on handstand pushups here, for those that are starting out like myself

http://beastskills.com/Handstand%20pushup%20beginner.htm

HSPU: 20
Squat: 140
Pullups: 30
Pushups: 43

233 Total

m33/6'2"/205 lbs

#168 stryder9

That is very cool that you got a compliment at your Globo gym about your workout being amazing. The people at our gym just think we are weird.

Nice total today, keep it up.

5'10/m/198/38

HSPU - Inverted at an angle from the squat rack: 95
Squat: 100
Pull ups (jumping): 21
Push ups: 19

total:235

subbed 10 min of HSPU for 5 min overhead press (20 lbs.) 120
squats - 115
pull ups - 17
push ups - 30

HSPU=105
Squat=195
Pull-up=40
Push-up=20

25/F/122

60 HSPU
200 Squats
43 Pull ups
37 Press ups
340 total good workout

as rx'd:

HSPU = 63
Squat = 165
Pull-up = 47
Push-up = 37
Total = 312

M/41/6'0"/155

As rx'd

13/169/39/39

260

My HSPU are weak but for whatever reason I chose not to scale. My goal was 10 so I was happy.

did the puppies scaling from BrandX, subbed handstands for max time instead of HSPU's. Wasn't sure which would do more work, a piked incline push-up or handstands... hopefully i picked right. Lower reps (probably not by MUCH!) as a result:

Handstands 6 minutes
3 minutes squats: 102
2 minutes pull-ups: 26
1 minute push-ups: 23

Total: 151

Feeling pretty good about it, too. PR for both consecutive pull-ups and push-ups, so pretty happy about that! ;)

This is my first post. I've been doing the WODs for about 2 months.
100-90-13-24

I definitely flamed out toward the end but it was a great workout!

330. Subbing 40kg BB Standing Shoulder Press for HSPU.

66
202
30
32

40/m/190
as rx'd

335

HSPU - 47 (all head to ground)
Squats - 187
Pullups - 32
Pushups - 25

Total: 291 Rx

m/36/5'11/213

75
111
24
37

Total=247

CG E-City CrossFit;
Herring-485
Emery-250
Fortenberry-284
Leary-276

Excellent WOD....Kev the ginger pukka....
HSPU 103 133
Squats 110 165
Pull ups 30 40
Push Ups 21 32
KEV TOTAL 264 WARDY TOTAL 370

HSPUs subbed with feet on Smith machine bar at chest hieght.....time for the real deal next time reps way to high.... squats with broom handle in the snatch finish position, very good for stretching the shoulder joints out for future lifts

m/20/5'11"/160

92
175
50
60

total=377

never felt so good in my life!!!!
where's the bucket, im gonna hurl...

My shoulders are killing me

29
190
35
31

Total=285

As Rx'ed - 435

110 HSPU (head to floor)
200 Squats
76 Pull ups
49 Push-ups

Should have hit squats a bit harder. This hurt badly in the end.

#74-
i hope we still have a job for the next 5-10 years.
be safe in OEF.

Total:
250

HSPU- 25
Squats- 160
Pull Ups- 35
Push Ups- 30

Most HSPU I have ever done on the wall. I have been doing them using a bar across the squat rack every other time. This time I was facing the wall with toes on wall, hands about 12" from wall.
Squats straight wore me out...LOL...
Taped hands before starting to try to keep my fresh skin, tape was trashed after 15 PU's, so I had to get it off. That slowed me a little and I prob lost 5-8 PU's.

100 HSPU head to floor
130 squats
30 pullups
70pushups

man i was gassed out on the pullups

I am new on crossfit and already addicted. I thought that my fittness is not bad but can't understand how to do more than 100 hspu...only did 30. All together 280.

HSPU: 80 - feet on smith machine
SQUAT: 155
Pullup: 23
Pushup: 30

Total: 288

M/48/6'/180

44 HSPU
140 Squats
44 Puch ups
46 Pull ups
274 Total

hspu 73
squats 170
pu's 62
pushups 26
Total 331

Full ROM on hspu's, eventually broken to just 2 reps at a time. Completely tanked by the time I got to pushups.

Wow, what an inspiration to see so many great performances by the "over-40's": cosmo, Rox, stick, Olive Oyl, Mad Dog, jpatrick, Michael, brent colson, Phil C, Alan, GWW5, Billy, jpw, and Carole and Kevin (nice job on the self-esteem, and we ARE weird, aren't we?). Amazing work by all you youngsters too, especially CF Sri Ram Ashram and Fit Mom!

CFWU x 3; pretty std

HSPUs were mix of HSPUs and #95PushPress

HSPU-55
S-163
PU-22
PUSH-44
total: 284

465 reps, can't believe I did squats for the entire 5 mins!

130. 150. 42. 35.

HSPU 30
Squats 125
Pull Ups 25
Push Ups 22

31/250/6'2

1/2 rxed time each round
11,76,17,27 131

72 hspu bridged
128 squats
17 pu
28 push up
=245 total
ouch

Subbed Dips for HSPUs:

Dips 80
Squats 147
Pull ups 28
Push ups 17

total 272

M/20/6'1"/170

as rx'd, hspu's head to floor or (very short) hair to floor,squats a2a.

hspu: 22
squats: 174
pullups: 26
pushups: 45
TOTAL: 267

HSPU- 80
Squats- 155
Pull ups- 25 (Oh I was bushes on the pull ups)
Push Ups- 45

305
23/176/5'11''

f/25/5'8"/165

Awesome WOD! I love to see the timed ones...

HSPUs: 155 (solid ROM to 1 ab mat- probably should've taken the ab mat away and got a lower number)
Squats: 146
Pull ups: 59
Push ups: 39 (completely cmoked)

Total: 399

Yup, definitely should've taken the ab mat away...

Nice job all you ladies- PowerGirl and Allison, excellent numbers!

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

HSPU's47
squats 165
pullups C2B 55
pushups40

total 297

HSPU's at 5min I had 32 done 40reps done at 8min mark 7 reps in last 2min

Squats I never stopped, I did catch myself slow down and I sped up. I slowed down with out knowing it. They were murder. I felt the squats from yesterday really quick.

Pullups 30 first set just kept counting and going, drop for a breath and went again, sets of 10 ish, some morwe some less.

pushups were sets of 10 ish too. I'd stop, rock back get a few more.

It was real breathy.

Bring back the WOD demo videos!

#228 mas

I knew you would do great on the pull-ups, but 62. Wow!

Great workout!

I subbed the HSPUs for military presses

110 MPs
110 Squats
20 pullups
20 pushups

260 Reps.. not too shabby for only my fourth week.

m/30/5'8"/155

HSPUs: 57
Squats: 169
Pull ups: 44
Push ups: 52

Total: 322

m/170

HSPU 77
Squat 156
Pull Ups 43
Push Ups 41

Total: 317

HSPU - 41
Squats - 210
Pull ups - 44
Push ups - 57

Total - 352

WOD - 342 in toto
HSPU 72, Squat 203, PullUp 37, PushUp 30)
A lovely little WOD!

hspu=65
squats=201
pull ups=40
push ups=50

Total=356

Oh those handstand pushups....get me!!!! Squats...steady. Pull ups were feeling heavy. Can't imagine adding weight. Push ups, I can usually pound them out but not today after all that. Gotta love being pushed to your limits.

tweaked my neck after 30 HSPU.
30 HSPU
215 squats
40 pullups
63 pushups
348 total

Warm up = 3m run@32:00

6'hspu=23
3'squats=65
2'Pull ups=23
1'push ups=12

Warm up = 3m run@32:00

6'hspu=23
3'squats=65
2'Pull ups=23
1'push ups=12

HSPU - 52
Squats - 200
Pull ups - 40
Push ups - 38

Total - 330

I thought I'd add in a little tip that's helped me get through the pull up days that are really tough on the hands (not that this one was particularly hard).

About a month ago I picked up tennis racket overgrip, and put some on my rings, which is just awesome. Also, I got a couple extra sets which, whenever I go to my school's gym, I quickly wrap the bar with the overgrip, and take it down when I'm done. I don't really have to secure it with anything or tape it. If you get almost any tennis overgrip, it lowers any wear on the hands during a tough 100+ pull up workout to almost a negligible amount.

Try it if you're having the same problems with blisters on your hands that I was.

m/250/38

treadmill run 1 mile warm up then .50 at 6.0/.40 at 6.5/.30 at 7.0/ .20 at 7.2

push press 115 lbs 75
squats 112
pull ups with 50 bands 21
push up 13

221

80 HSPU
230 SQUATS
37 PULLUPS
41 PUSHUPS

388 TOTAL

Posting...playing catch-up

On R, 100128 did Tuesday's WOD

Clean - 1 rep x 205 lbs, 225 F
BP - did (15) sets x 1 rep at 205 lbs, 30 sec rest between. Did this at about 70% 1 RM because shoulders didn't feel good/fresh at all.
Overhead Squat - 125. might have had 145 in me, but shoulders felt shot. I'm really not good at this movement compared to others. I need a lot of work.

Today - F, 100129

Subbed Handstand push-ups with Seated Behind the Neck Shoulder Presses at 115 lbs.

BTN Presses - 16 reps (might have picked too heavy of weight)
Squats - 87 reps
Pull-ups - 13 reps
Push-ups - 45 reps

42 HSPU
215 squats
39 pullups
50 pushups

345 total reps

HSPU =60
Squats =185
Pull ups =28
Push ups =36

total as r'xd =309 (great WOD!)

subbed situps for pull ups

hspu: 37
sq: 240
su: 50
pu: 55

Love this stuff. Love to see everyone busting their ass on these WODS. I will be at the level 1 cert in hungtington beach CA feb 20th, can't wait to meet some CFers.

m/27/5'11"/200
HSPU 100
squat 205
pull up 20
push up 54
total 379

m/38/6'/185
hspu 85
squat 220
pull up 40
push up 55
total 400

413

as Rx'd
66 HSPU
110 Squats - butt to calf (not good I know)
40 PU
35 Push-ups

251 total

M 34 178

280

subbed the HSPU for feet on a dresser 3 feet high
200
squats 100
pull ups 20
Push ups 30

total= 350

Ryan m/25/5'9"/180
335
Dennis m/48/6'0"/150
244
Kevin m/42/5"11"/185
263

cfwu x 1

50 hspu
150 squats
25 pull ups
39 push ups

264 total

155
I was thinking that I was really bad. I came inside to post and realized I forgot to do squats.

So I punished myself and afte BJJ and working on my car I did the WOD over. This time correctly.
First time
HSPU no kipping 52 60
Squats to d-ball 188 0
Pullups kipped 50 40
Pushups nose and chest to floor 53 55

Total as rx'd 343

Second time around garage was warmer so my hands weren't cold on the ground and on the bar. Was able to grip the bar longer.

42+130+31+22=226

2nd full week of crossfit finished...feel tired and kind of sore but pretty good

HSPU: 34 (first time)
Squats: 143
Pull ups: 21 (gased from this week)
Pushups: 43

Total: 241

Rich Froning M/22/190/5'11"
HSPU- 95
Squats- 218
Pull ups- 62
Push ups-43
Total-418

Darren Hunsucker M/18/165/5'9"
HSPU-95
Squats-196
Pull ups-53
Push ups-56
Total-402

Jacob Johnson M/20/200/5'9"
HSPU-68
Squats-125
Pull ups-35
Push ups-38
Total-266

Kurt Craig M/23/160/5'6" (Only 5 mins HSPU)
HSPU-31
Squats-156
Pull ups-39
Push ups-71
Total-297

I felt like I was cheating myself by letting the clock run. At 215# and not conditioned for HSPUs, I foudn myself not being able to do more than 4-5 after a set of 12.
What I ended up doing was stopping the clock ever time I had to come off the wall. Even eventually having to transition to the smith machine to put my feet up. Did the same thing for pull ups, stopping the clock when I dropped off the bar. I thought it might be more important to get a full 10 minutes worth of work in. Squats and Pushups not so much because I didn't need more than 5-10 seconds of rest.

Didn't keep track of the numbers, except for the 146 squats..but this was an awesome workout.

Mixing it up between CrossFit, Fatal Fitness, and traditional weight lifting...I'm seeing personal gains shoot through the roof.

M/44/5`9"/180

HSPU 55
Squats 175
Pull ups 45
Push ups 60

Total 335

Does anyone know what facility they used when filming "Isa-Grace"?

did the 7x1 squat wod before this wod:
hspu 33
squat 150
pull up 35
push up 30

total 248

461
Rx'd

88
261
48
51

449

HSPUs 61
squats 142
pullups 33
pushups 42
total 278

3 rounds:
Zerchers 90lbs
the Texas arm wrestler curl 70lbs

Sorry....

128
220
74
39

CFWUx2
271

51
165
20 no pullup bar at the hotel so did pull downs on the universal
35

At the hotel in Boise between Matt's games.
Had a timer malfunction in the middle of the pulldowns that cost me a few reps.

31/m/197

91 HSPU w/assistance bands
133 squats
55 pull-ups
34 push-ups

TOTAL: 313

3 rds cfwu

HSPU: 29 full + 11 decent only
squats: 168
Pull-ups: 48
Push-ups: 28
Total: 273+11 hspu decents

M/31/165

281

HSPU: 30
Squat: 155 #45lbs
Pull Ups: 41
Push Ups: 55

m/18/5'11"/165

HSPU'S - 110 (progressive)
Squats - 180
pullups - 55 (progressive, pull up bar broken.
Pushups - 44

total: 389

160 inclined push ups
145 squats
40 pull ups
40 push ups

385 total

51 HSPU
199 squats
34 pull ups
36 push ups

320 total

34 yom 225 bwt

agility ladder warm up (rom and speed drills)

wod as rx'd
total of 250 reps
25 hspu (first time ever doing full range of motion for a wod)
155 squats to dynamax
35 pull-ups
35 push-ups

m/38/76/210

HSPU to a 4" mat

HSPU 57
Sq 142
PU 32
PU 32

Total 263

52 HSPU (head to 4" box)
148 Squat
23 Pullup
52 Pushup

Total 275

76 HSPU
170 squat
45 pullup
60 pushup

total: 351

M/19/174

totalt 272
HSPU-46
sq-160
Pullup-30
Pushup42

M/22/167#/6'

36 HSPU's
120 Squats
35 Pull-Ups
38 Push-Ups

229 Total

Chest and legs were already dead before the WOD. Blah...

100
160
25
50

=335

100
160
25
50

=335

100 115 34 30 total 279. Didn't kill myself today due to soreness from earlier this week.

19 HSPU
121 Squat
14 Pull-ups
41 Push-ups
195 total

Yup....need some handstand work.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round

HSPU w/feet on rack assist: 65
Squats: 101
Pull ups: 31
Push ups: 34
Total: 231
Foam roll after

NEWBIE ALERT!

M/6'/270 (2 weeks on crossfit)

Okay so my handstands suck, really suck. I spent the whole 10 min. just trying to stay upright (not very successfully by the way).

Squat 120
Pull-up (lying down using a bench bar) 25
Push-up 20

CROSSFIT IS AMAZING. Thank you for all the great stuff.

M/41/180

As rx'd:

69 hspus (gamed it too much at the start)
150 squats (chicken legs)
40 pullups
41 pushups
Total: 300

More better faster

71, 135, 39, 31
278

68 shoulder press 140
122 squats
23 pull up
28 push ups
241

Total reps: 332

subbed 185# military press for HSPU
311
m29/6'2"/200

As rx'd: 278 total reps

HSPUs: 57
Squats: 125
Pull-ups: 42
Push-ups: 54

Full ROM on EVERYTHING (had a CF certified observer). You guys who are posting over 200 squats.....yikes!

Great WOD!

as rxd
HSPU- 56
SQUATS- 160
Pullups- 32
Pushups- 31
--------------
Total- 279

male 51 6ft 210# as rx'd hspu68
squat 180
pull ups 41
perfect push ups 32
TOTAL 321

HSPUs: 15
Squats: 155
Pullups: 47
Pushups: 51
Total: 268

HSPU totals are embarassing, don't really know what to do about it just could not do any more as hard as I tried...

Hspu- 78 (feet on wall)
Squats- 168
Pullups- 28
Pushups -39

Total- 313

Legs were FRIED!! I was def gassed when I got to pullups and PU's

22/m/199# Newbie

Total: 309

Sub'd Smith machine for HSPU: 105
Squats: 149
Pullups: 25
Pushups: 30

And "Womanizer" was playing when I finished...again.

23 / M / 5'9" / 135lbs

155lb deadlift 15-12-9-6-3 reps
Pull-ups 35-25-15-10-5 reps

25:15

Grip was a huge problem, as expected.

Love the way a couple of scores from fire-breathers were thrown up there or this new one! Will hit this tomorrow morning.

280 RX.

Aloha,

Jordan

26/m/5'11"/180
as rx'd
251
HSPU-41
SQ-150
PU-28(hands torn up could get more)
PU-32

rx'd

hspu - 80
squats - 200
pull ups - 55
push ups - 75
total = 410

34/M/6'00/193

HSPU: 31
Squat: 135
Pull-up: 38
Push-up: 31

TOTAL: 235

Great Zone dinner afterwords...but then as we were driving home we saw it: The "hot light" was on. Krispy Crack got me x 2.

51
80
5
25

D
@ 25's
HSPU off squat rack

HSPU 175
Squats 165
Pull-ups 40
Push-ups 37

Total 417

M/23/155/5'7"

Rx'd-340

HSPU-66
Squat-202
Pull-up-43
Push-up-29

M/33/144lbs/5'5"

As rx'd
HSPU's - 111
Squats - 160
Pull Ups - 60
Push Ups - 50
Total - 381

Head to floor hspu 31
squat 155
pull up 38
push up 21
245

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 250m erg row (0:47); (85# OHS, GHDSU, back ext.), 1x10.

As Rx w/20# vest: 47 + 160 + 22 + 45 = 274.

C/D: un-anchored bent-knee AbMat sit-ups, 1x50.

No rest between exercises. Head-to-floor HSPU; squats to an 11-inch box (below parallel); strict pull-ups; chest to deck push-ups.

Underestimated how much the 20# vest would slow things down. I would have been able to get a few more reps of HSPU, but my old L-shldr injury started bothering me a bit. Looking forward to doing this one again.

280 (49+149+37+45)
I think I may have added an extra minute on somewhere because I ended up at 19 minutes when I stopped the watch.

HSPU 41
Squats 172
Pull ups 30
Push Ups 21

I need to work on my kipping so I can push off back into the motion, instead of losing my momentum and re-kipping.

70+108+32+25 = 235

note: 75# push press for hspu, and notch 8 on pull down machine for pull ups. apartment gym.

3x400m intervals on treadmill afterwards. 1 deg. incline. 8, 9, and 10.

As rx'd 326
Not sure of the exact breakdown.

HSPU 26 (feet on wall, head to floor most times)
Squats: 125
Pullups: 43
Pushups: 48

Workout interrupted a couple times during squats, but overall stayed on a continuous pace.

scaled hspu with bar and rack
60
148
33
22 = 263

HSPU: 0 (30 with elbows to 90degrees--not full ROM)
Squat: 185
Pullups: 30 Kipping
Pushups: 43
Total as rx'd: 258

23/m/185/6'1"
As rx'd:
HSPU-40
Squats-130
Pullups-36
Pushups-43
= 239

WOD
as rx'd,
Hspu's,51
Squats,181
Pull-ups,65
Press-ups,40
Total,337.

hspu, full rom,at last,painfull on the hands ,squats down on what they should be ,cos some eejit did reps at 100kg the night before !pull-ups,40+25(too much time staring at the bar ! ),press-ups,20,10,10,arms siezing up by then !
after,B/P and D/L.

23/m/185/6'1"
As rx'd:
HSPU-40
Squats-130
Pullups-36
Pushups-43
= 239

As rx'd
80 HSPU
200 Squats
40 pull ups
40 pushups

360 "wonk wonk"

17/m/160/6'1"

21 HSPU
180 squats
26 pull ups
46 push ups

273

36/m/185/5'10"

43 HSPU
215 squats
27 pull ups
46 push ups

331

M/25/150#/5'7"

As rx'd

76 HSPU
161 Squats
40 PU (on thicker bar, faster grip fatigue)
35 PshUp

Total: 312 (BM)

hspu - 80
sqt - 173
pull - 63
push- 66

total - 382

killed it !!

hspu - 45
sqt - 150
pull - 35
push- 34

total - 264

as rx'd

294

Note to self: don't do half "lion" workout the day before.

M/25/150#/5'8"

HSPU 100
Sqaut 186
Pull 48
push 44

378

m/41/6'0"/195

hspu - 75
squat - 100
pull up - 40
push up - 35

total = 250 (first day after back muscle pull on Monday)

M/48/5'9"/178

50 / 142 / 31 / 40 Total 263

HSPU-84
squat-175
pullup-37
pushup-42

Total 328

hspu limted rom

M/33/6'1"/225lbs = The "Moose"

40 HSPU
186 Squats
29 Static Pull-ups
50 Push-ups

Total 305

I can't imagine doing this WOD with a 20-lbs vest... man, that's awesome!

http://daimanuel.com/2010/01/29/handstand-push-ups-for-10-minutes-are-you-crazy/

m/37/184/72"

HSPU - 22
SQ - 163
PU - 43
PsU - 48

Total = 276

m/34/175/69

Total 397

HSPU: 120
SQUATS 190
PULLUPS 50
PUSH UPS 37

Sam

HSPU: 87
Air squats: 197
Pull ups: 37
Push ups: 44
Total: 365

Hayden

Pike Push: 212
Air squats: 167
Pull ups: 21
Push ups: 43
Total: 443

Hoo-Ah!

m/29/195/5'10"
As Rx'd 340

I inclined my feet on a fence ~3.5 feet for hand stand pushups, and used the gravitron for pullups (I don't Kip)
The pullups were pretty hard aftar all the "handstand" pushups.
180 w/3.5 ft incline pushups 10 mins
130 squats in 5 mins
  22 w/60# assist pullups 2 mins
  45 pushup 1 min 
-----
377

HSPU: 75
Squats: 170
Pull ups: 25
Push ups: 62
332

m/24/5'10"/160

HSPU- 26
squats- 186
PU (strict)- 30
push up- 45

total- 287

356

82 HSPU nose to floor on wall,leg straight feet apart
200 air squat to Med Ball
40 Pull up butterfly
43 pushup chest to floor

Total
260, 50 HSPU were assisted one foot

m22/165/5'7"

As Rx'd:

89 hspu
150 squats
40 pull-ups
45 push-ups

35, 185, 42, 32 for 294 Total

279 (55, 160, 32, 32)

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

AS RX'd

HSPU 74
Squats 155
Pull-ups 48
Push-ups 45

322 total

my body was not feeling it today for some reason woke up this morning with shoulder pain in the right side prior to the WOD. my workout partner did this workout with me and his numbers were; 88 ,181 ,45, 66

SANTI.

m30/5'10/157

WU - samson,ohs,janda su, superman 10 X 3

50 hspu
160 squat
40 pull
47 push

could have pushed harder on the squats and at least broke 300...next time I suppose.

59/M/205 - HSPU w/ feet on bar at 58" - 279 reps

49/F/127 - HSPU w/ feet on washing machine - 359 reps

Been doing crossfit for about 4 weeks. Had to sub for HSPU because I'm new and can't come close to doing a handstand. Oh well. Did the recommended sub with feet up on a 30" box. Also had to use the gravitron for pullups because I'm still working on my kipping pullups. So I had to sub a lot, sad to say...

Modified HSPU: 140
Squats: 115
Pullups: 25
Pushups: 30
Total: 310

Handstand pushups: 38
Squats: 136
Pullups: 34
Pushups: 22

Total: 230

hspu were with feet anchored on situp bench ~3'

hspu: 112
squat: 124 (think I missed 20)
pull: 18
push: 28

272 (or more)

HSPU: 61 in ~ 7 mins + 63 regular pushups (right shoulder hurt)
Squats: 150
Pullups: 17
Pushups: 37

Sum: 265 (328 if I want to count my regular pushups)

238

hspu: 30
squats: 145
pullup: 20
pushups: 43

Rx'd

HSPU: 75
Squat: 200
Pull up: 25
Push up: 65

Total: 365

Rx'd

HSPU - 105
Squats - 200
Pull ups - 40
Push ups - 55

Total: 400

rx'd

Handstand pushups: 30
Squats: 159
Pull ups: 44
Pushups: 37

270

this will be my first post. i did the WOD with Santi, both of us with shoulder pain, but stubborn enough to still do it

HSPU 88
Squats 181
Pull-ups 45
Push-ups 66

M/64/197-
10 minutes Handstand push-ups(feet on 6ft bar)-120
5 minutes Squats- 147
2 minutes Pull-ups- 30
1 minute Push-ups- 44
Total 341-and the pain is delicious!

HSPU 157 Feet on 5' bar
Squats 135
Pull-ups 17
Push-ups 66

Total: 375

19 m 175cm 67kg

my frist crossfit

265

was really good workout gonna love doing crossfit

Subbed Butterfly sit-ups for PUs cuz I didn't feel like going to the gym.

10 min HSPU: 12 (F--- these things)
5 min squats: 195
2 min. sit-ups: 50
1 min. push-ups: 37

Total: 299

as rx'd

62 hspu -touching head every rep
248 squats -seat below the knees every rep
50 pullups-kipping
40 pushups -chest to the ground every rep

400 even

A bit fried from a 12:22 angie last night(which followed a 3 mile tempo run and morning thruster/handstand xfit)

Killer job to warriors posting over 100 hspus. Insane!

as rx'd with exception of feet on bar on smith machine set at head height for hspu.
hspu - 107
squat- 179
pullup- 31 (deadhang)
pushup- 41
total -358
stoped long enough in between sets to reset timer and go to next station.

So have been ramping it up after about 3 months off due to sickness and injury to my left trap and neck area. Working out at home now instead of my affiliate because money is tight right now. I have decided to start doing main page and really give it my all. So here was my first of many to come main page WODs.

As Rx'd with feet on the bed of my lifted truck for hspu's
hspu - 86
squats - 116
pull-ups - 14 (this is disappointing because this is my strong suit. I'm also using the Rogue RPG system which I haven't learned to butterfly on yet)
push-ups - 21

Man I was toasted after this one. Look forward to doing tomorrows.

M/25/5'9"/181

TOTAL = 268 (partial ROM on HSPU)

Uhh, I suck. I really should have gotten about 100 more sqts, but my legs were pretty dead before and on FIRE during the WOD. I just couldnt string the sqts together like normal, good WOD tho.

DO WORK!!!

As Rx'd

Numbers not exact, I lost count . . .
HSPU: 42 - Being upside down sucks. My head still feels off.
Squats: 75
Pull-Ups: 40
Push-Ups: 24

Total: 181+-

I can tell I'm getting stronger, but this wasn't one of my best showings. Still lovin' it!

M/19/164lbs/5'8"

56 HSPU
144 Squats
20 Pullups
40 Pushups
260 TOTAL

436 reps: 86 HSPU
230 Squats
60 pullups
60 pushups
best work out yet HOO-YAH.

267 as Rx'd

M/36/200
as rx'ed

HSPU: 60
S: 130
PLU: 25
PU: 60
TOTAL: 275

I can't feel my shoulders......

435 TOTAL REPS, BODY WEIGHT ONLY

82,162,33,37 Total 316

Paced the Sqs wrong. Aim for 200 next time. KAF

as rx'd

HSPU: 68
squats: 155
pull ups (on my stairs, no pull up bar :( ) : 18
push ups: 40

TOTAL: 281

46
160
40
45
total: 291

310 total

HSPU 60
squat 160
Pullup 50
pushup 40

39
165
29
27

TOTAL - 260(PR)

M/38/170
18 Muscle ups
210 airsquats
50 pull ups
36 push ups

Did K-Star's Shoulder WU
HSPU 24
Squat 216
Pull-ups 47
Push-ups 27

314 total reps

295 had to sub dips at home for pullups, gyn closed for snow

+400 can't remember the exact number. Used a 4' pole to jacknife off of for the hspu

T=259 Still had some in the tank at the end... need to push harder through the rest periods next time.

SUB 80# pd

90,135,50,25

300 total

m/41/5'6"/145

hspu-25
sq-200
pull ups-35
pushups-60

total-320

sub'd
feet on 18" bench for HSPU = 71
all others as rx'd
squat x 152
pullups x 28
pushups x 36

total = 287

293 as Rx'd

getting over a nastey cold. Could have done better. Quite dissapointed in my score. Next time. Hooah!

HSPU with feet on bar: 56
Squats: 162
Pull ups: 31
Pushups: 21

270 Total

HSPU (feet kicked up on smith bar): 87
(49 1st 5/38 2nd 5, paced 3-6/set every 30 sec)
Squats: 164
Pull ups: 42
Push Ups: 39
Total: 332

320

On the Beach in CA

HSPU-130
Squats-138
Pullups-40
Pushups-32

Total - 340

The pushups were horrible!!!!

m/42/144lb/5'7"

As rx'd

HSPUs: 21
Squats: 111
Pull ups: 21
Push ups: 70

Total: 223

Rx'd, 298.

can't do HSPUs, so subbed 135lb Push press.

PP-32
SQ-132
Pull-32
Push-33

229 total

Haven't worked out in over 8 months.
Subbed normal pushups.

Pushups: 110
Squats: 120
Pullups: 10
Pushups: 30

Burned, felt awesome. Great to be back in the gym.
-Natty

29/M/141

Gymnastics warmup, intermediate "day 2" - 10lbs for weighted pull ups

HSPU- 61
Squat- 142
Pull up- 36
Push up- 36

Total: 275

=290
14 HSPU's going forehead to ground + 9 more with phone book under head
192 squats
37 pull ups
37 push ups
didn't work hard enough with last two rounds especially. need to work on HSPU's

m/61/175/74"

HSPUs-99
Squats- 113
Pullups- 22
Pushups 28
Total: 262

HSPUs facing wall w/ feet hooked on bar set at about 6'.

first post ever..
the fact that the CrossFit Kings (Greenes' and Everettes') scores were posted only made me want to push harder...thank you for the extra motivation!!!

m 29. 5'7". 175lbs

Total 430

HSPU (head to floor) 103
Squats 231
Pullups 48
Pushups 48

i feel like robocop right now!!

HS holds (broken!!) for 5 mins
143 Squats (had an 11" crate behind me that I had to touch each time to count)
21 Strict Ring Pullups
26 Push ups

Huge Kudos to all the ladies doing the HSPUs!!

hspus still a major weakness of mine.
33 hspus
150 squat
35 pulls
36 push ups

total 254

52 hspu
158 sq
30 pull
42 push
-
282

m/15/5'6'/145
385

39 hspu
190 sq
29 pull
66 push

324 tot

First true crossfit workout!

41/m/176cm/72kg

As rx'd

35 HSPUs (head to floor)
220 squats
55 pull-ups
35 push-ups

total 345 reps

I was shooting for 300 reps (20/200/50/30) and paced myself a little, but probably could have gone for 350+. HSPUs went surprisingly well, I started a new set every minute which allowed for adequate rest.

Rowed 2k after some rest in 7:49 (PR).

295 reps

Crossfit Brasil!

80
181
38
48

347

Pullups on rings, could have gotten more on reg bar. Legs really sore from work this week, no complaints though.

hspu 55
sq 187
pl 30
pu 35
307

Transitioned 2 min. early from HSPU to squats.
8 min HSPU
7 min squats
2 min pull up
1 min push up

Harold m/35/233/72"
62-175-15-36 = 288

Gunnar
56-250-40-40 = 386

hspu (strict): 51
squats: 205
pullups: 56
pushups: 47
Total: 359

hspu 53 not full rom
sq 157
pu 40
pu 43
total 293

newbie

damn, hspu much more difficult than expected

pu 77 using bench
sq 90
pu 35
pu 18

total: 220

m/57/5'10"/180

65 db press 40#
165 squats
28 pullups
50 pushups

308

jmsny111752

My first crossfit, never done hspu before

rx'd
22
220
25
60

327

M/22/6'/150 lbs

45 hspu
130 squats
25 pull-ups
35 push-ups

235 total as rx'd

Did pull-ups on spiral staircase, couldn't get a grip

as rx'd
hspu's 92
squats 210
pull ups 53
push ups 36

391

26 HSPU
171 Squats
30 pullups (tactical)
42 pushups

total = 279 reps

HSPU were bad form; used paralletes, didn't have very good ROM.

warmup 2mins jump rope 20sec on 10 sec off
90 HSPUs feet on preecher curl pad
155 squats
34 pullups -50 gravitron
35 pushups
214 total

as rx - sore legs really brought the total down today.

HSPU - 70
SQUAT - 130
PULL-UP - 49
push up - 34

total - 283

55, 162, 32, 45 = 294

258

27
140
30
50
total = 247

As Rx'd:

288 reps

Need to push through the pain more next time, especially on squats and pull-ups.

263

40
146
24
24

234

HSPU: 50
SQUATS: 188
J PULLUPS:50
PUSHUPS: 50

Total: 338

M/50/165
HSPU=76
SQUATS=165
PULLUPS=31
PUSHUPS=60
TOTAL=332 PRECEEDED BY BACK SQUAT WORKOUT. STILL BEHIND .

As Rx'd:
HSPU: 62
Squat: 170
Pullups: 22 (on unstable pullup/dip station)
Pushups: 37

Total: 291

Really disappointed with the pullups, STILL need to find a place to install my pullup bar so this can be more legit

M/29/6'1"/190 lbs.
As Rx'd:

HSPU: 83
Squat: 173
Pull ups: 50 (Could have done more but tore hands within first 20 reps)
Push ups: 73

Total: 179

m36/173/5'8

82 hspu
150 squats
30 pull ups
55 push ups
317 reps total

m.23.175

49
110
30
26

215

Damn bodyweight movements kill me.

35yom / 206lbs

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

44
112
22
35

Total: 213

Had the most trouble with the HS push-ups...ten minutes is a long time for only 44. After the first two sets, I was only doing three at a time, but I attribute this to being my first time doing them against a wall (progress). Motored through everything else...should have done more squats, but my legs are still rubbery from doing back squats yesterday.

21/M/145

This is a great workout. Bodyweight is tiring.
42 HSPU
243 Squats
26 Pull ups
50 Push Ups
total score: 361

300 total just kept a running tab finished at 300 reps at the timer gassed

As rxd
44 HSPU nose to floor
196 squats
43 pull ups
37 push ups
320 total

HSPU: 25+18+15+15+12+10+9+8=112
Squats: 50+50+27+20+28=175
Pullups: 25+11+4=40
Pushups 71

Total: 398

Clinton
5'6/140/23

275

worked on from today
252
Modified HSPU- feet on olympic bar across squat rack: 85 reps
Squats- 117 full rom
Pullups- 25
Pushups- 25

added 1 min of sit-ups to the end: 312. as rx'd 278

M/24/153 GregAwu

As rx'd, 241 reps.

45 HSPU (against wall)
135 Squats
35 Pullups
26 Pushups

Could have pushed harder on the squats, still need to work on HSPU and regular pushups.

hspu 73
sq 200
pull 40
push 56

total: 369

21/m/158/5'8

Hey CF its been a while but I'm BAAaack!

As RX'd 294 Total

HSPU 50 (unassisted on wall)
Squats 163 (ass to step, open hips at top)
Pullups 30 (straight bar kipping...weak!)
Pushups 51 (sternum to floor, full lockout)

What an awesome workout to come back to! :)

Handstand pushups: Some done with pushup bars less than or equal to half of full range of motion, pull-ups were done with varying grip and I added a minute of sit-ups at the end. Hspu-81, squats-206, pullups-42, Pushups-26 and situps-28. Total: 384 with 28 situps at the end.

251 - (55 HSPU's)

205 (23 HSPU)

34/m/205/6'3"

241

as rx'd

282

32/5'8"/175
hspu's 55
squats 175
pull-ups 62
pushups 46
TOTAL= 338

HSPU - 87 (backed up to the wall method)
Squats - 130
Pullups - 26
Pushups - 37

HSPU 56
Squats 190
Pullups 36
Pushups 20
total reps: 302

Yesterday I couldn't work out because I was rapping on a 360 stage in one of the biggest churches in the bay area...

HSPU: 20 and 1 negative
Squats: 157
Pull-Ups: 31
Push-Ups: 35

Total: 243 1/2

"PROPS TO THA FRAT!!!"

Franiel

M/23/163

HSPU = 38
Squats = 142
Pulls = 30
Push = 50

Total = 260

253 reps Rx'd

Very disappointed. Only got 12 HSPU and after that had no fight.

I have only been able to start doing HSPU in the last couple of months because of shoulder

M/29/167

HSPU = 72
Squats = 204
Pull-ups = 52
Push-ups = 39

Total = 367

130 HSPU
200 Squats
70 Pull-ups
40 Push-ups

440 Rx'd

m25/165/5'7

2010-01-31: 230 (46,134,30,20) @ Work, poor wo. Trying to make up missed days after being sick. PR on squats yesterday, wiped out today.

31/m/5'11"/200

As Rx'd

HSPU-29
sqts-184
pu-38
pu-43

total-294

Felt terrible today!

340 * Used a 20 # vest

66 HSPU
200 Squats
30 Pull ups
44 Push ups

340

M 30/185/5'9

ran 5k
hspu: 67 feet on garage door probably not pretty
squat: 100
pulls: 21
push: 30
Total: 218

320 total. My goal was at least 300.

disappointments - HSPU (couldn't go at a 10/min pace) and squats (couldn't go non-stop for 5 minutes... not even close)

high point - pull ups! I got 30 in one set. My lifetime record is 40, but that was over a year ago, and I've been failing in the 20s for a while since.

197

320 total. My goal was at least 300.

disappointments - HSPU (couldn't go at a 10/min pace) and squats (couldn't go non-stop for 5 minutes... not even close)

high point - pull ups! I got 30 in one set. My lifetime record is 40, but that was over a year ago, and I've been failing in the 20s for a while since.

30 hspu, no wall, didn't count failed attempts
150 squats
25 pu
50 pushups
255 total

M/34/5'8"/75k

72 HSPU against wall
200 Squats
56 Pull Ups
35 Push Ups

363 Total

m/178cm/89kg/34y

HSPU-51
sqts-170
pu-35
pu-40

total-296

339.
HSPU-81 (weak. wanted ten a min)
Squat- 185 (weak. i wanted at least 2 hundo)
Pullup- 33 (weak. I wanted at least 50)
Pushup- 40 (ok. if i had gotten my goals on the others idda busted it to get to 4hundo)

think i can do better. pumped for snatch workout

Had to sub this as my hands are still ripped up from the DL/Pull up one

Smith Machine HSPU - 33
Squats - 153 (very stiff from yesterday's heavy day)
Sit Ups - 66
Push Ups 36

288

reckon without the soreness, I could have done another 30 or so squats and without my extra 75 GHDs, 75 Back exts, I may have got more Sit ups & Push ups.

still...nice wod and looking forward to a rest day

Athelite Speed WU drills then

HSPU: 80 (strict and head to floor)
Squat: 211
Pullup: 45
Pushup: 45

381 total with 20# vest

paused time for about 30-sec after squats while walking to PU bar. Few of the HSPU reps were head to ground then fall over, haha!

then 3 rounds:
10xkbs 70#DB
10xWall Ball 20#

sauna, stretch

later,
b
m/33/5'8-1/2"/165

44 hspu
152 squats
22 strict pullups
30 pushups

248 total.

As Rxd 324
HSPU 80
Squats 160
Pull ups 42
Push ups 42

303 as rx'd

Jan31 wod

Hspu 10 min- 88 little rom
Squat 5 min- 135
Pu 2 min- 40
Push 1 min- 35 
Total- 298

Terrible performance due to poor nutrition: eating too much...

HSPU - 25
Squats - 155
Pull Ups - 40
Push Ups - 40

Total - 280

Couldn't exactly remember the pull up and pushup numbers. Need to better learn the butter fly pushup technique. HSPU - shoulder wise get totally beat - need to be more efficient. Squats- nothing burns more than ass to grass

As Rxd

HSPU: 70
Squat: 215
Pull ups (dead hang): 35
Push ups: 50
Total = 370

M/39/5'9"/170

HSPU: 37 [exposed weakness]
Squat: 157
Pull ups: 40
Push ups: 45

Total: 279

Note: Done after previous W.O.D. (Squat 1-1-1-1-1-1-1)

HSPU:10 full 35 incline 60 knee incline - 105
SQ: 125
CU: 20
PU: 39 full 5 knees 44
Tot: 294

Hand Stand Push Ups: 55
Squats: 203
Pull Ups: 35
Push Ups: 38

Total Reps: 331 Rx'd

HSPU: 74
Squats: 165
Pull Ups: 32
Push Ups: 38

Total: 309

As Rx'd: 281 total

m/31/215
hspu: 115 feet over bar
squat: 180
pull up: 14
push ups: 45
Total: 354
Did push ups and pull ups out of order.

Brad
feet over bar
assisted pull ups
Total 296

hspu: 39 (feet on smith bar)
squats: 140
pullups: 19
pushups: 25

total: 223

M/45/170

hspu's 35
squats. 150
pullups. 37
pushups 41

total. 263

M/ 35/ 132 lbs/ 5'-6"
Total Reps: 306, but I did this WOD COLD and at home with no pullup bar - I had to sub burpees for the pullups. WOW.. burpees were a killer and kind of zapped me a little for the pushups as well. I liked the WOD. I wanted to get 100 HSPU's but only got 60, I got 180 squats, 26 burpees, and 40 pushups.. nest time I'm going to REALLY warm up and that will really help iwth the squat total, and the pullups will help with my total reps as well as letting me kill the pushups as well. WOW Jjosh Everette is CRAZY with that 30 snatch + C&J 30... that was super impressive.
I just had to get this WOD in late night to keep a semblance of number of WODs for the week at 4.
Sometimes you gotta take what you can get.

subbed 95# thrusters-40
squats-173
pus- 27
pushups-33

273
Really wanted 300. Will come back to this one.

355

153 hspu feet on top of 5' ladder
122 squats should be able to do more
40 pulls assisted, bought 50#s assist
40 pushs

really great work out.

m/40/157
318

41/M/186

CFWU x 1

Scaled HSPU to 45 degree incline
Pullups with 100 lbs assist

Got the order wrong, did HSPU (10 min), Pullups (5 min.), Squats (2 min.), pushups (1 min)

173 reps.

22 Strict HSPU
201 Squats
31 Pullups
46 Pushups
300 Total VERY Happy I hit 300

HSPU against wall
313 total

50 HSPUs (against the wall)
160 Squats
20 Strict Pullups
25 Pushups

Total: 255 reps.

(1/31)...137/195?(HR watch must be wrong)
HSPU(self-assisted): 18,5,6,5,6,6,6,6,4,3=65
Squat: 23,8,7,6,7,8,7,7,9=82
Pull: 10,4,4,3=21
Push: 11,5,5=21
Total: 189
Okay, quads were still tight/fatigued even though I took a rest day between this and yesterday's squat WOD. Torn callus cost me some pull-up reps too.

Made some subs since my right knee hurt

10 min Standing Overhead Press @ 155 lb. - 33 reps
5 min Pull-ups - 35 reps
2 min Push-ups - 88 reps
1 min Squats - 57 reps

M/25/5'11''/200

78 HSPU
187 Squats
20 PU
63 Push Ups

348

CG E-city CrossFit
Corey
m/22/187/6'1"

317 reps as Rx'd

m/27/188/6'2"
did handstand pushups with knees on saw horse

212 - assisted HSPU
110 - squats
24 - pull up
25 - push up

361 total

M/47/200

As Rx'd with strict form throughout (full ROM).

270

HSPUs = 95
Squats = 100
Pull ups = 30
Push ups = 40

M/40/195/5'10"

as rx'd=

77 hspu's
220 sq's
36 pu's
37 push ups
total=370

I can honestly say that not all of the hspu's were text book. My last 25 were pretty ugly at times!

M/33/160 6'1
hspu's-48
squats-143
pulls-40
pushes-32

263 rx

m/26/220/6'3''

10 min 95lb shoulder press
5 min squats
2 min pull-ups
1 min push-ups

sp / sq / pl / pu /
65 /261/18 /50 /

total: 394 reps

Jeff @ home
Nose to ground HSPU
390

Charity
Nose to ground
399

m/39/197/70"

WOD as Rx - 327
70 HSPU
175 Sq
39 PU
43 Push-ups

100 HSPU (on knees)
111 Squats
14 Pull-ups
27 Push-ups

Total Reps: 252

CFWUx3 minus pullups

As Rx'd

HSPU: 68
squats: 215
pullups: 38
pushups: 44

total: 365

shorter warm up (no time)

HSPU 60 partial ROM
Squat 105
Pull-up 28
Push-up 29

Total 222

Me: HSPU- 200 (modified 3rd rung on the ladder)
Squats- 250
Pull ups- 45
Push ups- 40

Total- 535

Travis- HSPU-150 (modified 3rd rung on the ladder)
Squats- 150
Pull ups- 22
Push ups- 18

Total- 340

Think we got a lot of help on the HSPU. Numbers seem skewed.

as rx'd

295 total reps

as rx'd: 410

I think the breakup was something like this:
80
250
45
35

cfwux2
kb warmup
1arm swings 1pd 10 each
snatches 1pd 5 each
tgu 1pd 5 each

hspu (scaled-two abmats) 27
squats 150
pullups 27
pushups 25
total 229

CD:

HSPU: 36
Squats: 185
Pullups:16
Pushups:35
Total: 272

Afterwards did 5 x 4 x 50lbs 1-arm DB snatch
3 x 5 x 20lbs overhang DB squat

SM: didn't count...

HSPU's are non-existent. I fight even getting upside down so when I did, I just did static holds
Squats: 151
Pullups: 56
Pushups: 46

cfwu (3 strict pu's/round)

27 HSPU (with ~ 5 inches padding under head)
155 squats
22 pull ups
32 push ups

total = 236

107 HSPU
180 SQUATS
50 PULL UPs
45 PUSH UPs

382/RX

19/M/5'11/154
absolutely loved this WOD, go crossfit

31 HSPU scaled with 2X10kg plates under head
184 Squats
42 Pull-ups
27 Push-ups

Total= 284

19/M/5'11/154
loving crossfit, great WOD

31 HSPU
184 squats
42 pull ups
27 push ups
total= 284

19/M/5'10/165lbs

as rxd:

31 HSPU
176 Squats
14 strict pullups
31 pushups
A total of 251

As Rxd (BW Only)

100 HSPU
166 Squat
53 Pullups
48 Pushup

367 Reps

F/28/119

76
104
21
17
218

RX'D
Albert : 103-199-39-44 = 385
Guillaume : 75-195-45-30 = 345

as rx'd
342 : 75-200-32-35

m/22/175

30 - 200 - 20 - 47
total 297

53/160/51/23 =287

after 30 hspu, kipping hspu
rotary pullup

73-80-17-21 total 191

275

HSPU 60
Squats 155
Pull Ups 30
Push Ups 30

M/40/5'6"/186

266

45/150/37/34

Ug. Lots of work to do.

02/01

233

sub'd 50lb standing dbls

58/120/15/40

100+140+35+45=320. hspu: right knee bent with toes on 5' platform; other leg straight up.

as rx'd

hspu 80
squat 155
pull 55
push 40

total 330

talk about a heart-racer!

70 HSPU (against wall)
115 Squats
20 Pullups
25 Pushups

230 total

@ the sweatbox
as Rx'd

hspu 52
squat 135
pull 56
pushups 45

total 288

70 + 140 + 30 + 25 = 265 reps

10 minutes Handstand push-ups
(feet on high bench) 80

5 minutes Squats 100

2 minutes Pull-ups 35

1 minute Push-ups 20

Total = 235

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

WOD as rx'd
10 min handstand push ups 100
5 min squats 200
2 min pull ups 20
1 min push ups 45

Total 365

365, Didn't keep track of individual numbers. HSPU's did 55

M/26/175/5'4"
HSPU-100
SQUATS-230
PULL-UPS-40
PUSH-UPS-50
TOTAL=420

As Rx'd.
HSPU: 40
Squats: 170
Pull-ups: 32
Push-ups: 38
TOTAL: 280

"Mrs. Miyagi"
HSPU (scaled with 4.5 inch block under head): 55
Squats: 172
Jumping pull-ups: 20
Push-ups: 30
TOTAL: 277

Running a little behind:
37 year old male 6'4" tall 220lbs
As Rx'd: 318

Rx'd

HSPU - 36
SQ - 170
PU - 55
PU - 55
Total = 316

Almost caught up with WODs (have been going very out of order!), just did this one this morning.

74
195
31
43

Total: 343

Definitely could have done more pull-ups, but because of the low bar in my apartment (too slow to get to the gym this morning) couldn't get a good kip going. Ah well. Fun WOD! Almost had a Pukey run-in!

Subbed 5 minutes of GHD sit-ups for 5 minutes of HSPU's. Just wanted to focus on abdominals.

40 HSPU
81 GHD
160 Squats
33 Pull
40 Push

Total: 354

60, 180, 31, 38: 309 - subbed ring pu's

M/24/180/6'

as r'xd - 291 reps

@the gym

75hspu
150squat
55pull
55push

335TOTAL

EJ
M/36/170
HSPU 37
SQT 190
SITUP 60
PSHUP 32
319 TOTAL

4.5 min 55lb dbs press 5x10 1
2.5 min Squats 100
2 min Pull-ups 30
1 min Push-ups 55 231

10 minutes Handstand push-ups SUB Push-ups in piked position -feet on bench - 139
5 minutes Squats - 200
2 minutes Pull-ups - 38
1 minute Push-ups - 35

Total - 412

20100204 0230hrs
CFWU 10 x 2 (5 x 2 PUs)
WOD100129:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Reps at 110, 133, 23 and 25 respectively (291 total)
HSPUs modified to knees on table

18:04

M/37/68"/180
as rx'd
HSPU-77
BS-195
PU-45
Push up-45
total 364

8 HSPU + ~4 minutes of holding the handstand
120 squats
15 pu
29 push ups

53 10:00 handstand pushups
1:00 break
147 5:00 air squats, 20lb vest
40 kipping pullups, 20lb vest
:20 break
35 pushups, 20lb vest

275 02/04/10 (53,147,40,35)

All Handstands kipping (first time), and squats, PUs, and pushups with 20lb vest. 1 min transition time between HSPUs squats and PUs, and 20 sec transition to pushups. Squats from below parallel to full extension.

HSPU: 26
Squat: 199
Pullup: 35
Pushup: 30
Total: 290

Did this one 2-3-10:

pushups with feet on Gravitron: 100 in 10 min.
air squats 106
pullups 22 (min assist "1" on Gravitron)
pushups 37

I can't believe I could do 100 pushups with feet elevated on Grav but still can not do one lousy HSPU. Still a WIMP but trying like crazy!

Male 27/6'4"/216#

Wow that was Killer Wod!

339 Rxd
90 HSPU
145 Squat
40 Pullups
64 Pushups

37 handstand push-ups
138 squats
25 pull-ups
42 push-ups

Total: 242

23.m.140.65"

as rx'd
Total: 285(PR)

10 minutes Handstand push-ups--52
5 minutes Squats--164
2 minutes Pull-ups--27
1 minute Push-ups--40

Total reps--283

39 M 6'1" 195

piked on feet for 5 minutes and knees for 5 minutes for HSPU

10 minute handstand pushups: 50
5 minutes squats: 85
2 minutes pullups: 25
1 minute pushups: 25

total reps: 185

HSPU - 72
Squats - 150
Pullups - 25
Pushups - 25

Total - 272

30/m/71"/178#/Camp Taji, Iraq

CFWU x1
HSPU: 52
Sq: 181
Pull: 40
Push: 39
Ttl: 312

HSPU-Assisted (Lower leg on railing)
77
Squats
181
Pull ups
30
Pushups
40
Total
328

hspu - 61 (progression with legs on squat rack - so piked pos'n)
squats 113
pullups 22
pushups 19

I don't know how you guys can bust out so many pushups in one minute, let alone after all the hspu's but awesome! haven't been doing so good with my squats lately - I can tabata more than that

76 HSPU (about 70% incline)
123 Squats
90 Sit-ups (oops)
10 Pull-ups

Total: 299

CFWU
WOD

HSPU 72
SQUATS 164
Pullups 24
Pushups 50
Total 310

I really enjoy handstands. Something about a 56 year old guy doing handstands makes me smile. Hand Stand pushups are the kind of thing that could probably make you money.

Anyways. I have been working on HSPU for a while. I can do about 20 with pretty good form...maybe down to about 5 inches above the floor with my head. I find that even doing them without lots of movement is better at improving them than doing a substitute like supporting your weight with your feet. I actually do both though.

This WOD, the first 30 or so were not bad. Towards the end of the 10 minutes I was moving a bit less. That's okay I figure. It all seems to help with developing the balance and strength.

When I first started CrossFit about 3 years ago, I could really feel the pressure build up in my head from these, situps and back extensions where your head hangs down. I think perhaps that doing these a lot might also build elasticity in your circulatory system and strengthen things in there. That is what it feels like to me.

Cheers

CFWU

HSPU: 14 (real HSPU, full range of motion, feet guided by wall :)
Squats: 175
PU: 25
pU: 45

Total: 259

347 reps

10 min pushup / 5 min squat / 2 min situp / 1 min pushup

Brad = 319
Netolu = 333
Karen = 283

Lost count?
HSPU- 30
Sqts- 170
Plups- 50
Pushups- 30(?)

WU
51 HSPU
160 Squats
28 Pull ups
40 Push ups
279 Total
M/49/193#/72"

m/33/6-1/190
hspu (squat rack assisted, nose to pillow) 55
squats 133
pullups 34
pushups 34
Total 255

260
completed on 1/30/2010

25 hspu
175 sq
30 pulls
30 push ups

260 total on 1/30/2010

286 total

60 HSPU - head to ground
145 Squats
29 pull ups
52 push ups

340 Total
HSPU-head to ground

53 handstand push-ups
132 squats
38 pull-ups
23 push-ups

as Rx'd

20/m/5'11"/167

w/ 20 lb vest

38 95 lb behind neck shoulder presses
105 squats
20 pullups
30 pushups

10min HSPU: 62
5min SQ: 120
2min PU: 30
1min pu: 36
Total: 248

Todd:

hspu: 26
squats: 180
pull-ups: 36
push-ups: 41
Total: 283

Dawn:

hspu: 60 (sub'ed incline push ups)
squats: 162
pull-ups: 7
push-ups: 31 (26 on the knees)
Total: 260

m/36/5'9/177
CFWU-3. Reg except pushups instead of HSPU 3rd & only 6 dips. Chest really aggravated. Superman. Burgener. DU.
HSPU-51
Squats-165
PU-43
Pushups-40
Ttl 299
Rowed for 100 calories
HSPU very tough. Pace not real good on squats. Form good on both.

34
140
16
32

222 total

m/30/6'/172

69 (head didn't quite touch due to bird poop on ground)
200
30 (super wide soccer post, slipped once, grip fried)
25 (toasted by the end)
total=324

nice wod

Subbed ring pushups for HSPUs, otherwise as rx'd.

RPUs: 69
Squats: 125
Pullups: 25
Pushups: 21

Total: 240

[240]

48/M/182
Assisted handstands
60
82
17
21

180 total

50 HSPU
125 Squats
30 Pullups
30 Pushups

235

m/22/5'7/150

80 hspu
220 squats
26 pullups
54 pushups

total: 380

S/f

10 minutes Handstand push-ups (subbed piked pushups from stability ball) 55 reps
5 minutes Squats 130 reps
2 minutes Pull-ups 28 reps
1 minute Push-ups 21 reps

Fatigue major issue at end

As rx'd:

HSPU - 31
Squats - 110
Pullups - 25
Pushups - 40

206 total reps

95-lb Shoulder Press - 45
Squats - 110
Pullups - 40
Pushups - 25

220 total

Had to do Negatives for HSPU
Negative HSPU 32
squats 202
Pull ups 30
push ups 35

total 299

This stuff is absolutely awesome !

As rx'd with continuously running clock:

HSPU 68
Squat: 160
Pullups: 36
Pushups: 40

Total: 304

“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”-
1 Corinthians 13:4-5

as rx'd:
HSPU = 54
Squats = 183
Pull-ups = 43
Push-ups = 37

Total: 317

M/25/5'9"/195

subbed 115# SP for HSPU

42
100
15
25
Total: 182

29/m/185

as rx'd: 364

i'd like to meet the guy that did that with a 20# vest

My PR is 00:19:02.1

As rx'd.

HSPU - 53 reps
Squat - 210 reps
Pullup - 48 reps
Pushup - 35 reps
Total = 346

As predicted, this WOD was slow for the first 10 minutes, then painful for the last 8. First set of HSPUs was 14 (PR), but slowed way down after that. At the end, I was doing singles and stuck on 53 (3 failed attempts at 54!). Squats were tough, but I should have pushed harder here - my lower back was very tight and sore (partially from HSPUs), and I was really feeling it. 100 squats in the first 2 minutes, but then had to take more breaks. Pullups were pretty good - had a great kip rhythm going, but was exhausted from squats. Also, the pullup bar was much higher, and required a jump to get on, which made it a little tougher. Fun WOD. Did this with Eric in Indiana, his results:

HSPU - 84 reps -- SUBBED feet elevated pushups
Squat - 184 reps
Pullup - 15 reps
Pushup - 24 reps
Total = 307

Great effort for a guy who doesn't know how to kip yet.

HSPU-35
SQUAT-137
PULL-UPS-30
PUSH-UPS-32
=234

HSPU - 58
SQUAT - 163
PULLUP - 40
PUSHUP - 30
____________
TOTAL - 311

34 yom 194 lbs.

HSPU-51
Squat-110
Pullups-20
Pushup-35
Total-216

Could have pushed myself a little more on the HSPU and squats. Next time.

M/34/170

10 minutes Handstand push-ups (modified with feet on smith machine bar that was set at 1 rung from the top~5.5 feet) -- 190
5 minutes Squats -- 150
2 minutes Pull-ups -- 43
1 minute Push-ups -- 38

Total = 421

finished with 5:00 jump rope work (2 feet/jog/single leg/double unders)

HSPU: 60
Squats: 145
Pullups: 35
Pushups: 40

Total: 280

294 reps.
Did hspu assisted.
Did ring pullups instead of bar.

HSPU "not full rom" 50
squats 190
"pull ups" 20
push ups 30

290