Love it!

I'm yacking already.

Love the running lately!

Aloha,

Jordan

I just spent tonight with my son making a 20lb wall ball out of a soccer ball filled with sand. I told my him just wait and see...I bet there will be wall balls tomorrow. How awesome! Can't wait to use it tomorrow!!

I just spent tonight making a 20lb medicine ball out of an old soccer ball by filling it with sand. It turned out to be a bigger ordeal than I had anticipated. I told my son, just wait, I bet there will be wall balls tomorrow! How awesome! Can't wait to test it out tomorrow.

Casey
It works great too I made mine with a $5 basketball from walmart. Then I rolled in a bunch of ductape, then hockey tape for grip. It's a key piece of my recession proof gym!

Casey - I have the same 20# basketball and am stealing the hockey tape idea!

Everyone did this at my affiliate the other day w/o the run and it crushed them! I really can't wait...

Well done Hector. Thanks for the example

"The forcast calls for pain."

Will Gadd, Bravo on the incredible feat of mental and physical endurance.

I've gone out to local ice falls for 4 weekends running now, and it looks like this sport will stick with me for life.

I'm glad your approach to xfit is well thought out and often discussed in your blog.

Cheers,

Andy

Good sub for box jumps and wall balls? 30-40# dumbbell thruster for wallball and maybe star jumps or burpees for box jumps?

I can already tell my legs are going to be crying.

dude love crossfit!!!

I filled up a basketball as much as possible and got 26 pounds out of it.

I cant explain what the extra 6 pounds is like but after using it for almost a year why swich.

The gymnastics cert on the weekend at CrossFit Colloseum was awsome, I didn't want it to end. I wish both days were longer, although I was and still am quite sore. It's all good though. When my biceps heal I will get that back lever. 2 weeks. Length of time was perfect as we did a lot of strenght work. Tucker was awsome, a great coach and very genuine. Kat was great too. I would recommend the cert to anyone, it was recommended to me. I'm very glad I went.

Lee Crompton

Just started back after a 2 month layoff. Only did 3 rounds and was smoked. Good thing is, its all uphill from here.

Awesome. Love the running. Can't wait. and to #16. Glad your back. All upside from here.

Laughing at the WSJ article: rings are for "arm workouts" and plyo boxes are for "leg exercises." I must be doing something wrong because my entire body hurts everytime I use either one of those effing things.

Tips for the home-made wall balls. Don't cut a hole in the ball. Punch out the rubber valve with something round like a Philips screw driver. After filling with sand through a funnel, shove an un-inflated balloon in the hole to seal it. Then wrap with duct tape. I haven't lost any sand at all. I even use it as a slam ball. Also, run the sand through a flour sifter or small hole colander before putting it in the ball through a funnel.

loving it, past 3 days have really hit the quads, the backwards 400's made them tight, but will be ready for this in the morning.

the second toughest Girl after EVA

did this last week as extras - 25.48

Wow! This is gonna suck. I thought today was gonna be easy but coupled with the new bought Vibram shoes I got and the backpeddling, my calves are still killin me...

A tip I found useful for the home-made wall balls. Once I got the ball to the weight I wanted, I would put some "Good Stuff" into the ball and shake it up so that it is more uniform and evenly distributed. I sealed them with a piece of duct tape and then a liquid plastic called "Amazing Goop," which is only a few dollars. They have held up without a problem for over a year now with balls slams and wall balls.

Awesome legs WOD. Ordered a 10kg Garage Gym Wall Ball last Wednesday hope it arrives before I do this WOD tomorrow.

Can someone tell me if and how many box jump reps are a good sub for running?

I've been a sports conditioning specialist for over 16 years and this Crossfit thing is the bomb! I love my job and Cross fit has changed my view on how to push my self as well as my clients.

Thx Xfit!!!!!!!!

I don't comment often, but, felt I needed to after watching the piece on Hector. Kudos...well done indeed!

Subbed 30# DB thrusters for wall balls.

CFWU then Kelly

44:32 (just for Kelly)

I'm spent.

35:38

How high do you have to toss up the wallball?

as rxd

26:58

1st time Kelly

m/41/5'6"/145

33:07

working 8am til 9pm at my comercial gym then going to crossfit it up al on my own afterword, lookingi forward the the part when i fall on the box jumps as i get tired... poor shins im sorry but this is something i just have todo!!

m/44/185

subbed 20lb DB thrusters for wall ball throws

26:43

25:42
pr about 2 mins
knee injury
snow on ground

This one was more difficult than I expected. No running because of the snow; treadmill not working properly.

4 rounds
30 "bench" jumps (20" bench)
30 wallball throws

25 minutes

Too exhausted for a fifth round.

M/39/5'9"/220-ish

#27 austin - As rx'd is a 20lb ball to a 10' target. You also have to do a full squat with the ball every throw. Watch the video if you don't know how to do it. Its under the Crossfit Exercises section of the Exercises and Demos page. http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

51m/5'10"/214
as Rx'd
time: 28:06

Time = 34:36
All 5 rounds

400m
10kg Bag to ceiling
20" box jumps

Day 3
Time 46:00
did all five rounds.
lowered box to 20" after 2nd round.
bloody hell am now knackered and have to take the wife shopping.

enjoying Xfit massively.

Steve
BFPO

as RX'd

27:18

CrossFit Shri Ram Ashram,India

Time
Uttam-20:16,Rx'd
Arvind-21:56,Rx'd
Bachendra-28:02,12lb

Did Kelly in 30:25:35. I think I should have pushed myself harder on the runs. Difficult to maintain speed on a 1/16 mi track. What a great workout. Lungs are feeling griff aftershock from the cold. Way to go Sri Ashram!

So i'll need to sub bike for running- got a gastroc strain. any ideas for box jump sub? didn't see anything in the FAQ..i don't think jumping would be good for my strain..maybe air squats?

as rx'd

24:56

Not sure if any of you all saw this get released yesterday. http://blogs.wsj.com/health/2010/02/02/the-end-of-a-paper-that-linked-autism-to-a-vaccine/

There had been a big discussion about Vaccines a few weeks back and I wanted to make sure you all were aware of this.

Scaled WOD w/14# med ball& (25)rep sets for WB & BJ;

26:40

28/6'8"/222

30:50

“Kelly”
1st round did the 400m run on a "1" incline
2nd round did 1:30 bike on 15 resistance
3-5th round jumprope for 1:35
28:37

someone jacked my treadmill unfortunately
good wod though

m/26/6'1"/218#/21% bodyfat
Day 3 back on Xfit

"Kelly" (Buttercup)
3x for time:
run 400m
10 24" box jumps
10 10# db thrusters (sub, no wallball)

~12:00 (forgot watch)

M/6'4"/200lb/24yo

20:12- only had a 15lb wall ball, so did 35 reps, everything else as rx'd

Comment #27 - Posted by: austin

Wallball throw is to 10 foot target. Remember to breath.

I love the pic. Real work there.

5X

400m
15 @ BJ
15 @ 20#DB

18.29

Wall Street Journal reppin' Crossfit!!!

http://s.wsj.net/public/resources/documents/info-WORKOUT09.html

M/19/160/5'10'
Great workout!
Did all five rounds in 21:25

m/24/190/6'3"
3 rounds today due to time. Otherwise as rx
21:28
Slowly getting back to where I ought to be...

M/29/145lb/5'6"

as rx'd 29:15

first time doing this one. i was so blown out from the last two days that i considered scaling the weight and/or the reps, then i thought maybe i would scale the rounds down to three. once i got started though, this rediculous masochistic addiction called crossfit took over and i couldn't help but do the whole thing as rx'd. god, i'm happy tomorrow's a rest day.

ran yesterday ... 75x power snatch today 95lb

M/34/165
subbed 20# dumbbell thrusters
27:49

31/m/5'10"/210

First time as rx'd

36:59

Changed it up a bit today:

Working on the girls:
Did FRAN as Rx'd: 5:29 (PR)

then followed that up with my own little metcon ditty after a few minutes rest:

- 30 steps / leg (forward) walking lunges (55#)
- 30 box jumps (24in)
- 30 situps
- 30 back extensions
- 30 burpees (when I do this I usually do burpee to pullups (GI Janes), but not today)
- 30 back extensions
- 30 situps
- 30 box jumps
- 30 steps / leg (backward) walking lunges
- 6 rounds of Tabata double unders, but could barely do single unders today!

WithOutDying!

31:30 on a 20" box (biggest in the Mayfair gym)
treadmill on 3% at 16

400m
15 WB
15 box jumps

18:32

First time doing Kelly and wow! Kudos to the ladies and anyone who enjoys these intense leg days. I am excited for some rest and deadlifts.

38:05

m23/6'1/163 lbs

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Thrusters, 40lbs

21:26

bw 165

subbed front squats
100x5
125x5
150x5

m/32/5'9"/175

as rx'd

40:38. That hurt a lot!!!!

rx'd

25:40

Whew that really hurt!

M/31/189cm/112kg

Had to sub.

5 rounds of:
25 burpees
30 loungewalks with 2x16kg kettlebells
15 thrusters 40kg

19:30

I wonder what the conversion is in snow shoveling. How many parking spaces how many inches?

As rx'd 18:18

29.14

That was sick

Inspiring article by the Marine, Delgado

Marines like this gentlemen inspire me.

The only issue with the Article is they refer to him as a "EX" Marine, He is a Marine and will always be a Marine.........

21/M/176

As RX'D. 24:54

Could have went just a tad bit faster I think...took scheduled breathers to make sure I didn't burn out though.

25/M/170

Just getting back into crossfit

Subbed 500m row for the run

30:52....I feel like I could have pushed myself harded, will do better next time

f/40/174/5'11"

4 rounds of
650m run
30 box jumps (23"box)
30 thrusters w. 35# kettlebell

time: 31:58

I managed to convince myself (somewhere around round 3 or 4) that 4 rounds makes 2600m and that extra 600m made up for the 30 box jumps and 30 thrusters that I missed out on....

(.... I know.... I shoulda gone for the 5 rounds..... but I was tired!...)

I'm not even going to post my time on this one!

As Rx'd with a 40 pound vest. Weighed in at 262 before I started, with the vest put me at 302.

I finished it! Wow! That was rough! Vest month has started off brutal!

"um no...I play a real sport..not just try to get really good at exercising"

-Kenny Powers

26/m/5'11"/215
28:27 rx'd

6'0", 220, male

31:30

as rx'd

28:40

2010-02-03: 30:56. Work as rx'd.. BJ's slow but unbroken. Wb's between 9 and 10 due to ceiling and broken at 15,10,5. All stations close together. Rnds@5:01,6:10,6:34,6:35,6:34. Want to keep rnds under 6 next time.
2009-05-30: 35:58 (thrusters)

my calves are now killing me - today and yesterday were brutal on them

16lb ball
20in box
33:48

sub 400m runs for 500m row and ball throws for 45 pound barbell thrusters

28:40

Kelly
400m elliptical runs
30 box (bench) jumps 25"
30 db thrusters 20# db's 1st rd, 15# last 4 rds.

29:50

Laura f/47/5'7/150

As Rxd 27:57

M/30/5'10/149 (MTN Warrior)

HUMMMM,

This one is going to suck! lets see what happens, I hate wall balls with a passion! I am looking at my wall ball right now and she is smiling at me! GRRRRRR, lets see how fast i can knock out this one.

BINGO MISS YOU!

SANTI

Wichita's Crossfit Crew posted the following times as Rx'd.

CPT Ellerman: 21:44
1SG Grijalva: 18:29
SFC Greenlee: 29:23
SFC Hermreck: 26:02
SSG Stroud: 25:02

Great workout!

5x

400 meter run
15-18" box jumps
15-20lb thrusters

20:04

CF Kelly stats from http://www.LogsItAll.com

Total CF'ers with a logged Kelly time: 340
Median All: 28:43
Median Women: 30:19

Age brackets etc. are posted on logsitall.com/ranking

questions or suggestions please email me at admin@logsitall.com

-bill patton

as rx'd

21:34

M/31/6'1"/197

31:38

M/48/6'/180

26:29

M/23/6'/180

As Rx'd:

23:09

LAME PERFORMANCE TODAY...missing the fire in the belly...winter blues maybe?????

"Kelly"

runs outside
24" box
20# ball

TIME: 33:27 off my PR by 3 minutes with the 20# ball.

Forgot my stopwatch at home. its been about 5 months since I did a crossfit workout. Stood over the toilet for about 10 min after, thinking my breakfast was comin back up. Looks like training for this marathon really hasnt gotten me in shape. Time to throw crossfit back into my training process. Thanks for never letting me down! haha.

Back after missing last 2 WODs

Kelly:

Scaled to
5 rounds
400 m run
15 22" box jumps
15 20# wall balls

35:41
on no food and 2 hrs of sleep last night. Oh well now off to work.

M/38/5"8"/198

27:53

1st Round 10 lb ball
Last 4 rounds 20 lb ball (felt guilty!)

Included walking upstairs between each round to get access to the boxes and medicine balls.

m/34/6'3"/187

As Rx'd except I used a 14# ball.

Time: 26:30

Rowed 500 meters
18 inch box
20-lb dumbbell thrusters

3x

22:41

3rd Week

As Rx'd: 44:15

Looking at the other posted times idk how happy i am with this...the way my gym is set up added a few mins to my time with having to walk up and down stairs and to the other side of the gym twice a round but other than that it was a great workout

22.18

Wow.

As rx'd: 28:15.

20 degrees out at 7,500ft = perfect

ghetto equipment set-up - box was a little low but wall ball was a little heavy, so i call it even.

:22:32

5 rounds
20 wallballs w/ 18lb ball
20 box jumps, roughly 1.5 feet
267m run

28:45

34:34 - I found it much easier to do the jumps once I got rid of all that dead weight (skin) on my shins from coming up short. Good time!!

As Rx

20:59

Met Pukie...he said hi!!

CFWU

32:38 w/16lb. D-max.

Never got around to ordering 20lb, will do so this week...

Heat in the barn Friday!! Countin' down the days!

Had to improvise:
five rounds for time:
dead lift @ 225
thruster @ 185
30 sit ups

then five more rounds for time:
pull ups max (strict)
dips max
22 minutes +

Kelly
27:09
subed wall ball with 40lb db thruster

@ 102: AWESOME!!!

@ 100: Bro, everybody should be REQUIRED to start out GHETTO! Then you REALLY appreciate when you get real stuff...

Patrick

Bingo, where are you??

RX'd Time : 22:58
Wall Ball gets tougher the more you get fatigued and your coordination and rhythm gets thrown off. Great WOD though, it really worked my cardio fitness.

m/44/69"/176#
34:37
Feeling under the weather and light headed warming up, deliberately slow but couldn't have gone much faster. Not excusing, just documenting.

As rx'd
40:51
That hurt something terrible.

Carole
F/51/5'6"/132

28:58 PR
With 20" box, and 5 kg ball to 9' target.
Last time was 35:16 with 16" box.

Kevin
M/50/5'11"/168

32:13 PR
With 15# ball.
Last time was 34:00.

Yes, she beat me again.

only had 14# med ball

29:04

Hurt so good

WOW! That was killer!

M/52/5'10"/162

5 Rounds
400m Run
30 BJ's 18-20" Box
30 Thrusters with a 20lb. dumbell in each hand

Just starting to get into Crossfit and the WOD's. Today after 2nd round I was feeling like I would max at 3 but I kept going. Didn't want to shortchange myself. I'm glad I did all 5.

WOW! That was killer!

M/52/5'10"/162

5 Rounds
400m Run
30 BJ's 18-20" Box
30 Thrusters with a 20lb. dumbell in each hand

36:35

Just starting to get into Crossfit and the WOD's. Today after 2nd round I was feeling like I would max at 3 but I kept going. Didn't want to shortchange myself. I'm glad I did all 5.

Inspiring story about the Marine, his workouts and most importantly his attitude. I know someone who talks a lot about fitness and exercise, but never actually manages to work out with me -- allegedly because of an old college sports injury. I hope he sees this story and agrees to try a few WODs (with appropriate scaling of course). No excuses!

M/30/5'10"/170lbs

26:46
5 rounds
400m run
30 BJ 24" box
15 Thrusters with 45 pound bar

33:00

scaled to 12 lb ball

4 rounds and only and 10 lb ball. 16:39, did pylometric workout after, i'm feeling it!

34/m/210/6'5"

31:01

Box jumps slower than normal because of torn meniscus. Had to step off box rather than drop and jump again.

46/m/71 kg
3xCFWU
5 rounds
400 m run
BJ ca 50 cm (1 rnd 30, then 15)
17 kg db-thrusters (1 rnd 30, then 15)
time 27:03

this was my first crossfit workout and i must say i havent worked this hard by myself ever before these are great workouts finished with 33.42 subbed burpees for box jumps only did 20 though 18/6'4/235

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Thrusters with 25# barbells
39:17

Subbed 20lb dumbbell thrusters for wallball's

5 rounds
23:50

As Rxd(actually found a 24 inch box...makes a big
difference)
28.41

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box(27in)
30 Wall ball shots, 20 pound ball

time 29:34
last time 38:34

We ended up doing 27in box jumps again. Scaled up for convience. We have the huge table at 27in, it is easier then stacking pallets and more sturdy and room for 5 or 6 people.

My wallball was in sets of 5 with a 321go break, acouple of rounds were just a bit longer. Got the first 10 of each round, then 5's. Last round was 10/5/5/10reps.

Oh box jumps I missed rep22 on 4th round, it was funny, I was so mad I had to repeat that one rep. I was a bit nervous after that till about 25reps.

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement program

40:48

Subbed 400m row as it was 10 degrees outside this morning.

Serious hurt.

M/37/5'11"/250

5 rounds for time:
skipped 1:30 (in place of 400M run)
15 box jumps (unfortunately only have 13" box at home)
15 dumbell thrusters (10lb dumbells)

18:24
Just a puppy buyt working on it!

I suck...but a cold might be coming along.

37:35 RX.

Aloha,

Jordan

Switched rowing for the running. Otherwise as Rx'd

29:44

Jen did "Kelly" on Puppies:

3 rounds for Time:

400 m run
15 Box jump, 24 inch box -- SUBBED on bench
15 Wall ball shots, 14-20 pound ball -- SUBBED 12# ball

Time: 13:11

This is Jen's last required Crossfit WOD, completing her "month of Crossfit". She did 23 WODs, all at least on Puppies scale, a pretty stellar effort I think!

We'll see if any of it sticks.

CFWUx3
-tried to start pushing for unassisted pullups and dips today, made it for 2 pullups and 7 dips, then switched to less resistance than i'd been using (100lb pullups, 52lb dips)
-definitely a lot harder to get through than previous CFWUs, even had to breakup my pushups on the last round

the workout was also hell. Didn't have a 24 inch box, so i used a 12" and subbed 20lb db thrusters for wallball.

53min

i have a general question for anyone who is interested in answering. i did crossfit for about 6 months but had to take an unwanted break, but now i have been back in for about 2 months. i used to work out at night and remember pushing extremely hard and was working out late afternoon. this go around, i have noticed that my intensity is still high but not where it used to be or not where i would like it to be. i feel like it may be because i am working out in the morning. has anyone else noticed this for themselves? do u fell like you have a little more energy in the afternoon or night? FYI i am eating a full breakfast about 1 hour prior to WOD.

if it helps, i am M/26yo/175 lbs/ and would consider myself in above average but not great shape

37/m/6'2"/239
26:30 5rx 400 15 15 after 4 mile run.. Kicked me a$$

M/26/140/5'11"
48:43
Probably my worst crossfit day in a year and a half. Fourth day on(went to Crossfit Unbroken to really hard wod on Sunday). Legs had nothing left and asthma and allergies were bad today. Good thing there is always next cycle.

22/m/198#

Did 3 sets before shoulder & asthma kicked in. Sub'd 15# thrusters.

22:44 and whipped

32:49 rx'd

M/38/6'6"/260
20:27
5 Rounds:
Run as rx'ed
Box Jump 10 reps
Wall Ball - 20 reps with 15.4lb ball.

m/50/6'3"/162

Subbed 40 lb db thrusters for wall ball and they were sloooow.

28:12 for 4 rounds. Smoked me.

34:40 RX On everything
30lb DB Thrusters

CG E-City CrossFit;
Leary(m/44/5'11/200)
31:48 as rx'd

34:21

subbed thrusters with 45# Kettle bell for wall ball.

cfwu x 1

"Kelly"

Five rounds for time of:
Run 400 meters (slightly less)
30 Box jump, 24 inch box
30 Wall ball shots, 16 pound ball

36:34

My wife and her friend on their first XFit workout...

Scaled to 4 rounds
200m run
10 box jumps 12inch box
10 WB shots with 5 lb ball.

Kris 13:32
Leea 14:21

33:50
sub-45lb thursters for wall ball

As rx'd but with 25 lb ball. First time hanging with Kelly, awesome WOD very tough!

29:21

M/26/5'8"/177

31:51

[includes commute through Globo Gym + Sales pitch from "Trainer"]

5rds
400m
20 box jumps
20 wall balls (10lb)
29:07

As rx'd but with 25 lb ball. First time hanging with Kelly, awesome WOD very tough!

29:21

Subbed wall ball for 45lb thrusters

31min

m/250/38

cfwu x 3

1/4 mile run
30 box jump 19"
30 wall ball 22lbs
36:45
need to work on my running or just endurance or lose some weight.....probably all

26/m/5'11"/180
as rx'd
28:49
first time with real 24" box

officially broke in the new 40# weight vest. only did half-Kelly (no runs, and 20 instead of 30 reps). sounds weak but still killed me. I'm excited about the vest, should get used to it fairly quickly

(subbed 17" stack-of-carpet-squares jump :)
28:05

Used the homemade wallball 24.5lbs otherwise as Rx'd

35:09

Rx'd except with 500m rows in place of 400m runs, 23:44 (I consider that to be rx'd anyway, certainly not scaled, others may disagree).

Buy in: 4 rounds bench press 3 reps (185-195-200-200); 6-10 GHD; 8-10 BE.

Cash out: speed press day, snatch balance 12x2 at 95 lbs.

24:40

45# bar thrusters for wall-ball

First time for this WOD...harder than it looks.

M/39/180/5'10"

age 20 bw 170

19:41 as rx'd in gym-5 laps for a 400

straight torture method man style

M 43 165

as rx'd 27:18

CFWU X1

WOD as RXed

Worked out outside... ran around the block 1/3 miles, 30 wallball shots against a tree, 30 box jumps on patio furniture (20 inches or so)

35:11

m/36/5'11/213

33:42

*22" box jumps
*45# barbell thrusters for wall balls

Almost quit after 4th rounds but my pride wouldn't let me do it.

Had to sub 30 lb thruster for 20 lb wallball

54:13

My calves are still smoked from Griff or this would have gone MUCH faster.

As rx'd with a 10lb ball: 23:52

M/32/6'1"/175

Used 15# Med Ball but threw to 12', rest as Rxd:

25:23

5 Round:
100# thruster
15 pull ups, toes asst and neg.
15 pull ups
400m run
= 23:20

Last round is where I lost all my time. Left me feeling all energized :)
Erin

M/39/185

Short CFWU (2x)

Kelly time 32:46:6 raining hard here in San Antonio, still gutted her out

2/3/10 29:26
400m/24"bj/20# WB
rd1 1:42/1:34/2:01 (5:18) 5:18
rd2 2:10/1:47/2:01 (5:59) 11:17
rd3 2:18/1:41/1:52 (5:53) 17:10
rd4 2:22/1:59/1:53 (6:16) 23:26
rd5 2:23/1:48/1:48 (6:00) 29:26

Runs were absolutely slow today. Would love to be able to do this on a level track.

5/30/09 2/1/09 11/01/06
400m/24"BJ/20#WB 400m/24" BJ/ WB 25# Ball
1:35/1:33/1:50 (4:59)1:31/1:47/1:52 1:28/1:21/1:45
2:07/1:51/1:43 (5:42)2:02/2:12/1:58 2:04/2:06/2:28
2:18/2:02/2:06 (6:37)2:08/1:53/2:09 2:07/2:21/2:02
2:27/2:12/1:58 (6:38)2:05/1:56/2:04 2:10/2:17/2:09
2:23/1:46/1:47 (5:57)2:09/1:45/1:17 2:13/1:15/1:40
Total 29:43 Total 28:53 Total 29:33

First time ever doing this and pulled it off in 39:24 Rx'd. Whoever thought of this was sadistic and I love him/her for it. Awesome day.

Wow, that was rough
32:25
Ran on the treadmill to .33 miles, Old one so it took time to get to speed.
No ball so thrusterd w/ a 45lb bell in the air and clapped. Guessing that is not a word, but it fits.

34 yr old 6'1 217lbs

as rxd

30.44 (hilly track)

Rx'd
12:59

Did this WOD like FGB (i.e. 1 min rest b/n rds)

rd 1 - 4:34
rd 2 - 4:50
rd 3 - 5:02 :-(
rd 4 - 4:49
rd 5 - 4:58

28:13 total time

24" box jump - 20# wallball

46yom/145#/5'8"

51 male 6 ft 210 as rxd 37:01. WOW!

400 m run

m/170

For wall balls i subbed 20# medicine ball jumping thrusters to 7.5' target(Dont have 10' walls)

time: 29:22

subbed 500m row for the 400m run and 20kg thruster for wall ball. rest as rx´ed, in 32 min even.

Had to sub a 10 pound ball, and used a 20 inch box.

41:30

30:21-used a 15lb.ball(was all gym had). That was my first time with "Kelly"! I enjoyed every minute!

M/36/6'4"/220

32:26
Five rounds w/ 20" Box

Scaled to 3 rounds instead of 5

time was 19:18

33/m/165

as rx'd 36:23

Awesome workout and im glad to see im finally beating some other peoples times

run 400m (treadmill)
30 24" box jumps
30 thrusters 44#

34:42

Also banged my shin on one of the box jumps in the first round but i kept going. It took me a minute or so to recuperate though.

m/20/160/5'11"
CFWU as Rx'd
WOD as Rx'd 22:59
wow that was brutal

M/47/5'10"/213
5 rounds:
400 m row
30x 24" box jumps
30x 20lb wall balls
(37:12)

I did that climb a few times a couple of weeks ago. Can't imagine the stamina for what he did!

M/27/178cm/77kg
400/30/30 x 10kg medicine
400/30/30 x 10kg medicine
400/30/15 x 10kg medicine, 15 x 5kg Medicine
400/30/30 x 5kg medicine
400/30/15 x 5kg Medicine, 15 x 10kg Medicine

28:22

rx'd on treadmill 1% grade

36 minutes

34:10 with 18# medicine ball

23:38 as rx'd

Goal for next time: 20:00

34 yom 225 bwt
hip mobility warm up

wod as rx'd (runs around basketball court)
time: 29:55
new pr by 4:35, of course last time i did this one was 11/01/06. Been ducking kelly for awhile and now i remember why.

32:35 as px'd

First time not subbing out the running for over a year. But since I did not want to inflame my plantar fasciitis only did 3 rounds and ran pretty slow.

Subs: step-ups and kb swings (in place of the wall ball shots)

14:12

Sub'd 436m runs
28:57

M/45/6'1"/185

25" box

32:33

32.40 sub of 20lb dumbells for wall balls

Subbed 20lb DB thrusters for wallballs.

24:45

22:21
sucked

runs outside... hill and snowy road
45# thrusters
24 inch box jumps

33:05

m/225/34/6"0

not as rx'ed, did the brand x pack version.

3 rounds in @19:10.

M/36/175/5'10"

Did rowing Kelly instead of running based on the outside weather today.

5 rounds

500m row
24" Box jump, 30 reps
20lb Wall ball, 30 reps

28:25

Fun and hard. Always forget how much Kelly messes you up. Glad it is a rest day tomorrow.

NEVER QUIT!

Scaled and subbed thrusters with 45lb barbell for wall balls

23:33:54
5 rounds
400m run @ 7:30
15 24" box jump
10 thrusters

Looking back I should have added 5 each to the box jumps and the thrusters but it was still a smoker. Fun WOD.

Erik

M/33/5'4"/142lbs
As RX'd
29:39
3 minutes faster than last time

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 1,1neg,1neg,1,1, balance practice

Subbed 500M row instead of run due to snow
Time: 35:45
Foam roll after
Compared to 090530: 44:07 with 400M runs
Compared to 090201: 42:36 with 500M rows

42/m/155
had to use the stairmaster and some stairstepper machine for the run which added a lot of time. the wall ball was only 10#
38min-sucks but i was sweating good

CFWU x2

29:15 as rx'd

32:03

Subbed 20# db thrusters for wall balls.

I don't think I've ever seen so much sweat.

24:44 (PR) subbed 15 lb med ball for wall ball

Rx.33:24
5rnds
400m
30 box jumps 24"
30 wallballs 20lbs

Does anyone know which affiliate sells a crossfit t-shirt with the Fight Club bar of soap as their logo?
Thanks,
Johnny

M/41/180

As rx'd:

33:40

Felt slow and tired. Fighting a bug all week, and it showed.

More better faster

rx'd

23:06

33 minutes FLAT!

Was wore out...LOL...

28:06, more than 4 minutes better than last time.

M/24/185

400M run
30 wallballs 25lbs
30 jump tucks

Round 1 - 6:17
Round 2 - 7:16
Round 3 - 7:57
Round 4 - 6:55
Round 5 - 6:19

34:47 total

AS RX'ed
34:45

had to substitute the box jumps for approx 200m jumps and a 15lb ball was the heaviest ball they had.

21:38

Wow only got through three rounds in 20:56 on a decent pace and I hit the wall. Argh.

M/49/6'3"/195

33:41 as rx'd

32:44, first 2 rounds on eliptical due to globo gym being packed. 20 reps on 18-20" platform for box jumps. 20 reps of narrower grip thrusters with 25# fixed barbell thing. Probably could have done 25-30 reps.

As rxd.
29:34
bench on catwalk

@ #204- CrossFit Balboa has the fight club soap bar shirt I think.

35:46 for a modified version with: Run 400, 30 jumps onto a bench (should have been about 24''), 20 burpees.

same time for Jesse - 24 M / 6'0 / 195# (i was lucky and caught up in the last round of burpees) (plus he wants me to tell everyone it was his first time)

Yuck!

So I only had a 20 inch box, but I jumped into the box (there were gym mats in it) and landed about 3 inches into the thing, then you had to jump backwards back out of it. Didn't have anything for running nearby to the rest of my workout and I found that jumping rope is a damn good sub. No wall ball either but there was a 20lb dumbbell that worked well. Pretty much had to make due with what I had around but still got a really good workout in. Even some random yoga instructor that walked in was impressed with the level of intensity. This workout was viscious and I was soaked and dizzy when I got done. Loving every minute of it!

27:32

RX'D

34:01 subbed 15# medicine ball
m/32/176/5'8''

today I just walked outside and ran 10k / 6.2 miles...not sure what my deal is.

I'll hit up our friend, "Kelly" tomorrow.

out

M/33/144lbs/5'5"

As rx'd
30:25

38M/5'10"/170#

W/U: jump rope, 100 single-unders; air squats, 1x50; 17 ROM exercises.

As Rx: 28:17.

C/D: DL, 3x5: 225-295-345.

Off PR by 1:38. Runs on outside road course (31F, 23F wind chill); squats to an 11" box on wall ball shots. Done on little to no sleep since last WOD. Felt like I was moving in slow motion. And not the good bionic kind of slow motion. Couldn't go full out on runs due to slippery conditions.

Day 3 of crossfit and I have to say I'm becoming addicted. Definitely a challenge every workout so far. I had about a 27'' box, 20lbs. ball, and finished as rx'd in 35:00-24M/6'3/212. My box jumps began getting dangerous by round 4 when I was a little dizzy and started over and under shooting the box haha. I am looking forward to a rest day for sure. I also gained a lean 5 pounds over the last 3 days. I feel great!

28:05

subbed bike for run
had to go with a shorter box for jumps
and lighter ball for wallball
still kicked my butt!

f/31/130/5'2"

CFWoD 9

3 rounds of:
200m jog
30 15" box jumps
15 7kg DB thrusters

23:52

M/48/6"/203

RX'D - 25:58

28:25 as RX'd

34/M/6'00/193

35:14

PR as rx'd is 31:03. (pr of 24:44 was w/ 14# med ball)

as rx'd
34:40
coulda done faster but it was my first time so i paced, plus i been running alot the past few days

2 rounds of CFWU

As Rx'd

27:52

I have a love/hate relationship with you, Crossfit.

25M/68in/177

Great WOD as I'm getting ready for the service.

Asthma kicks my ass. 'nuff said. Any recommendations?

did the cfwu. something i don't always do, but decided today that it has to be done every wod.

pulled something on the wall ball...

got 1 1/3 rounds of kelly. can't wait till it comes around again.

hasta viernes.

Edit: it was 500m, not 200. I measured it wrong the first time.

Kelly kicked my *##

31:43
Treadmill
30lb thrusters

PFD

M/27/59"/185lbs

RX'd 34:27

Well, my 3rd day, and my time is way above everyone else....

50:48

subbed wallballs with 25# thrusters
subbed box jumps with bench jumps (don't know the height, high shin though.

25/m/185#

Definitely stepping it up next time. Halfway through, I totally felt more comfortable in the heightened state. Ready for the rest day to end and try and get better times (i.e., more consistent with everyone else's...don't like being behind by 15 minutes).

22:04

24:57

27:35

I used my homemade medicine ball (soccer ball + sand + duct tape) about 12 to 13 lbs.

Ran in mud and broke my stool after 74 jumps and smashed my knee, but finished the work out! I just did standing jumps as high as I could.

20 inch box. 24:57

M/25/5'9"/181

No kelly for me today, on the road from cali to ga. So i did the best i could.... PARKING LOT CF

5 RFT of 400M RUN, 15 36" BXJ (Jumped on my truck tailgate), 20 BURPEES

TIME: 29:46

It turned out to be a good WOD in the Hamptom Inn Parking lot. I was kinda tired tho from the drive lastnite but iam glad i did it.

DO WORK!!!

Subbed cable squat/press for wall ball

29:33

so pumped I got it done in under 30min, been doin xfit for three weeks and I'm seeing tremendous gains, that wsj piece was truly inspiring too

M/35/72"/237

As Rx'd
30.03

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

As Rx'ed

33:45

F/22/68"/133
400 m run
30 12" box jumps
30 wall ball

5x in 42:16

3rd week of crossfit: ouch

28:43 as rx'd

32:35
used 25# ball
otherwise, as rx'd
34yrs/73"/210lbs

Sub'd 12# wallball - heaviest homemade one I have at this point.

23:58

CFWUx3
Knee wasn't feeling good, but decided to give workout a try
Bailed after completing 2 rounds. I'd rather rest it for a day than make it worse. Hoping to be back at it Friday.

47:15
sub'd 45# thrusters

whew

M/35/175

As Rx'd: 26:25

31/m/197

27:26 as rx'd.

hate this one. :)

26/F/5'7"/151

As rx'd except I used a 5kg ball.

35:24

M/30/5'10/149 (MTN Warrior)

as RX'd

30:01, nice workout, should push my self harder, did this workout by my self in the dark. the 400 meters run were slow, Nice workout though, wall balls broke them down into sets of 15.

SANTI

I never knew what 'pukie' would be or feel like. Tonight during round 4 my stomach felt seriously all jostled. It was only a passing moment and it was more overexertion than 'pukie' itself. However it was strangely AWESOME. I love pushing myself as hard as I can handle.

19:23

Here is a video of it

www.lionsdenu.com/crossfit-challenge-of-the-week-02-03-10/

It took me about 34:05 to get this done. I did have to run a maze between equipment to get it done but still, it hurt.

My left calf has a pull in it. I am glad it's rest day.

Was as rx'd

indoor soccer field path measured to 80m

5 laps for a 400m

m/40/155

27:33 as Rx'd

I kinda figured that the past 2 days of running combined with an 8 hour Mt.Snowshoe hike yesterday might take there toll on ol' Kelly. Felt good but the legs were burning on those final few wallballs and I had this strange burning sensation in my right calf... R.I.C.E.

GO HARD...STAY HARD

I think I am running about 400m. What-ev it took about 2 min the first run. No wall to throw against so I threw straight up just below the celing. 31:41

3rd day going on CF, and I hit 50:45... not very happy with it, but I'm focusing on finishing completely instead of highest intensity and half-finishing

Time to start stepping it up, I felt a groove really starting to hit while in high intensity mode, which felt great. I see the attraction of CF...I'm hooked.

M/42/220/6'

Not feeling 100%

Only completed 3 rounds and used 18" box last round
in 19:28

first wod/ 5 rounds
400 meters
14" box jumps
10lb. dumbell thrusters

25:45

F/37/5'3"/125

m/18/5'11"/165

rnd 1: 25# db thrusters for wall ball
rnd 2-5:20# db thrusters for wall ball

as rx'ed

23:42

30:59 as rx'd. Worked some stuff out in my head during this round.

almost exactly 20 min. as RXd... no second hand on the clock.. really, who makes a clock with no second hand? i was on a indoor track and my feet were bothering me after the first couple rounds so i did the last three barefoot and it felt GREAT

2nd week of crossfit. finished 3 rounds in 30 min. this killed me. when does this get easier?

wall ball, 10 pounds
14" box jump

28:09

400 m run
30 box jump on weight bench
30 45 lb thrusters

30:18

m/44/185

As rx'd 32:15

m/15/225

As rx'd 40 something

Both of the guys I train with now have their bar muscle ups. Not me yet. I may need a therapist.

26:41 as rx'd

so i completely messed up my shin on the table I was using for box jumps so I used today to make a pylo box at home, it went well but took me a good 4 hours, ill have to do this workout tomrrow

m 44 5'8 175
rx'd 39 mins.

23 / M / 5'9" / 135lbs

7 rounds of
7 hang power snatches
7 snatch balances
7 overhead squats

39:40

I did 55lbs for the first three rounds and 45lbs for the last four. I just noticed that the snatches were not supposed to be from the hang. Ah well. This one was horrible. My wrists/forearms were hurting before, and now I don't think they'll ever be the same.

sub 2 mins single unders
30 box jumps 24' box
scale 15# wall-ball (heaviest available)

26:06

M/25/150#/5'7"

Subbed Row for Run and #40 Thrusters for Wall Ball

Time: 29:59 (PR by 8:53)

Both of us, as RX'd...plus had to run from the treadmills into the gym for the WBS and box jumps:
Hans: 20:50
Maria: 22:17
..okay, yes Hans, you beat me today..perhaps you're a MUCH better runner than I give you credit for - NICE PUSH!!!!!

15:10 - 3 rounds

left arm 20# db thrusters - right shoulder issues

scaled for a beginner
subbed 45# bb thrusters for wb's
1st round 30 24"box jumps 30 thrusters
2nd 15/15
3rd 15/15

18:06

starting to feel faster/stronger. will do much better next time this comes around.

34/m/6'3"/205

29:42 as rx'd

mad workout

23:20 Rx'd

Great WOD. Takes a lot of mental strength.

m/37/183/72"

45:01 as rx'd

cfwu
2rounds 15reps
back extensions
squats
pushups
pullups -60
dip -60
situps

challenging wod! i could only complete 4 rounds
400meters run
30 box jumps
30 wall balls
32;09

excellent blog 43 Kap especially the house quote

34:04.40 rx'd have been inconsistent in doing the WOD the past two weeks trying to get back into my rhythm happy rest day

F/37/5'4"/135

400m run
30 box jumps 24"
30 wall balls 14#
5 rounds
Time: 38:16

keep forgetting to change my age since a little over a month ago lol

Hey CF Fam! Well I have been on hiatus for like 2 months due to overseas travel and the holidays. I have been back sporadically through janaury, but I'm hoping to get back seriously here.

Anyway, today I modified the workout from Saturday. Decided to take it easy a little since last week, I was quickly reminded how out of shape my muscles are LOL!

4 rounds of:

45 lb power snatch 7 rep
45 lb snatch balance 7 rep
45 lb overhead squat 7 rep
~15 mins.

Not too bad. Quads are burning but it feels good!!

I have NOT been running in a long time. Speeds were around 8.0-8.5 on the treadmill. Embarassing.
Worse than that was not being able to do more than 5 or so jumps in a row. However, confident box was higher than 24", or at least the highest box I've ever used for a WOD. Most toss's done 15-10-5. Really beat.

Rd1 - 5:15.32
Rd2 - 6:31.93
Rd3 - 6:38.05
Rd4 - 6:38.84
Rd5 - 6:43.76

Total Time:
31:47.91

M/36/5'5"/135

400 m run
30 BJ (20" box)
20 45 lb thrusters

Five rounds.

18:40

24/m/170lbs/70"

400m run
24" box jump 30reps
no wall ball, sub 95lb thrusters 15reps

28:51

22m/165/5'6"

5RFT:

400m run
24" box jump 30 reps
no wall ball, subbed 20lb db thruster 30 reps

23:05

33:03 with 8 pound wall ball

22:15...8lb medicine ball

Wow! First day ever and I am really out of shape. Five reps took 24 minutes with only 15 box jumps instead of 30 and 15 also for the 20# ball. Ouch!

Great to see such a top level ice climber doing crossfit =)

outside house, as rx'd.
time: 29'02

did the session as rxd in 26 min 51 secs, loved it, found the jumps demanding
M 45 85kg

25.04

32.04

26:22

m/40/6'/205lbs

sub wall ball with benchpress 15rep body weight

44:45

as rx'd

43 mins.

subbed 10# ball as 20# ball was not available
otherwise as Rx'd 33:00

m.23.175

subbed 500 row

29:46

27:34
152 AVH
559 Calories

28:25

as rx'd:
29:24

Cpl Bullard, JI
USMC

Been out of the loop for a bit, traveling for work the last couple months, but this was tough as hell in great way!

Sub'd #15 Wall ball, 26" Box

27:25

as Rx'd. 25:23

Brad - comment #175! ~12 min Kelly....damn. You're my hero. Let's see a vid of that.

45:37

1 deg. on treadmill, used bench for box jump, sub 20# each arm DB thrusters for wall ball.

Sub'd
3 rounds
15 10# wall balls
15 15" step ups
15 10# wall balls
15 15" step ups
.15 mi backwards on elliptical

25:57

As rx'd

23:40

As rx'd

23:40

as rx'd
28:47
m/221/34

as Rx'd:
36 minutes. Mostly due to ever slowing speeds on the treadmill. Managed to push through each round of box jumps and wall balls pretty strongly. This hurt. I loved it. ;)

I'm loving the running at 6.2 to 6.5 speed for 1/4 mile x5! Wow that was the most box jumps ever...ahhh...10lb wall balls.(30 reps ea x5) Did all 5 rounds for 26 minutes and know I can do better :) F/33/5'3"/108

30 # Thrusters

25:16

This was destruction!!!

4 x
400 m run
30 box jumps
30 x 30# DB thrusters (last two sets at 25#)

= 26:30.

Ran out of time for the last set, but it would have been like an 8+ minute set. Doing that 10mHSPU/5mSq/2mPU/1mPshU WOD yesterday made the leg/arm aspect of this the worst! Been stumbling and limping around the office all morning.

F/27/4'll/122lb
400s on treadmill
12 inch box
4lb ball
21:45

M/29/6'1/180
400s on treadmill
16inch box
8 pound ball
22:50

29:52

Kind of sucked...the gym was crowded people kept talking to me...had to use the crappy treadmill because the good one was taken...still wore me out but if left alone with the good treadmill could've had a much better time

m/26/6'/180lbs

Subed 4 laps around the gym for 400m,
Everything else as rx'd

32:20

I'm new to this, so my times are a little off everyone elses. I am an old football player who is looking to stay in shape, so what better way than crossfit? I love the site and will be a regular here. I hope to catch up to everyone else soon.

47:02

As Rx'd in the snow:P -25C
24:54(PR by 6seconds)
Love it!!

As rx'd except 14# ball (biggest in gym)
35:27

CFWU x 3 (+90 pushups)
then went backcountry skiing again.

26:46
subbed 45lb oly bar thrusters for wallball

I messed up my finger doing the ball shots the ball bounced of my wall into another wall and landed on my finger it was fun though

Subbed 30x45lb Barbell Thrusters for Wall Ball

49:40

M/41/6'0"/155

As Rx'd
30:44

pr by almost 2 minutes.

29:55
Only problem was that 24 hour fitness only had a 10 pound ball but either way it was a good wod

4 rounds
3 minute X trainer
30 Box Jumps
30 15# dumbbell thrusters
28:33
Great Workout....had to tone it down for achilles and was in hurry.

Sub thrusters for wall ball
35:51

As rx'd, 25:00. F***in sucked. Just as bad as I remember it last time. Not sure why this one humbles me, maybe it's the wall ball. Did this at CFP, runs started fast (75s) but went south quickly; round 5 run was 115s and form was very shaky. Box jumps were mostly unbroken - used my bench with two 25# plates on top. Wall ball was 15-10-5 with more drops in later rounds. I felt like crap from round 3 on. Started out in sweatshirt, running pants, and hat - I was so overheated at the end, I was in t-shirt with no hat and my pants rolled up. Sat down in the snow afterward and died.

I probably shouldn't be complaining, it's a 3 1/2 minute PR for me. But last time I did Kelly was May, and I thought it would be easier this time. No such luck.

As rx'd, 25:00. Sucked. Just as bad as I remember it last time. Not sure why this one humbles me, maybe it's the wall ball. Did this at CFP, runs started fast (75s) but went south quickly; round 5 run was 115s and form was very shaky. Box jumps were mostly unbroken - used my bench with two 25# plates on top. Wall ball was 15-10-5 with more drops in later rounds. I felt like crap from round 3 on. Started out in sweatshirt, running pants, and hat - I was so overheated at the end, I was in t-shirt with no hat and my pants rolled up. Sat down in the snow afterward and died.

I probably shouldn't be complaining, it's a 3 1/2 minute PR for me. But last time I did Kelly was May, and I thought it would be easier this time. No such luck.

also - today was wod 21 of 200

Ran 5 miles today after completing my first week of crossfit including Kelly yesterday (33:30) and my quads have never been so sore. It hurts so good. :)

Subbed 45lb thrusters for WBS

41:12

50% Kelly variation

5 rds, 15 wallballs, 15 double-unders, 200m run;

14:57

At Freedom Park, Camarillo, CA.

Awesome work Carole and Kevin.

Finally got a 20lb. Ball at Globo!

As RX'd 35:02

WOD - 29:13 (PR by 2:36)

47:52

LIMFACS: treadmill; 18 lb ball

Sub'd 20" box: 24.18

34m/190#/6'

subbed 20lb db thrusters for wall ball

48:30

fighting a cold and powered through.

30m/250#/6'2"

30:12 rx'ed.

Ouch.

had to sub in a few things

400m row
30 box jump
30 thrusters with 25lbs dumbbell

29.56ish

feeling dehydrated from some last night activities lolz

First time doing crossfit...
12 lb Ball
Everything else rxed
38.15

I'm still feeling it...

5 rounds of
400 m run
30 box jump
30 thrusters with 45lbs bar

24:59 pr

M/22/167#/6'

As Rx'd. Did the runs on a treadmill. Ouch.

32:58

3 days in a row of running... Blech! But, getting better.

28'10" Rx'ed
run on treadmill
the run to the treadmill only got clogged up 2x
24" box once I added plates to it, but those tended to slide a little if I jumped forward instead of up
Didn't count 1 wallball when it didn't hit wall, but the ones I counted were all well over 10' when they hit

I smell bad today...

rx'd

21:73

400 M run on TM 9.0mph
21" box jump(all I got)
15# wall balls(all I got)

22:19

got into a good rythym after the 2nd round. Could have pushed the pace harder on the runs and box jumps. Started getting a cramp in my L plantarfascia about 3rd round of runs. Trying to run more on my toes, feels like less effort, smoother.

as rx'd - 31:03

ufb. did 30 min on stairs lvl 8 prog then tried this. stopped at 3 rounds 31 mins. sub light ball and hill runs on 18th st. jump to second stair in back. previous ranged from 27-35

Switched for
15 min amrap
5 hspu
10 ring dips
10 pushups
8 rounds

Rx'd- 20:40
great workout

400 M on TM
24" Box Jumps
15 # Wall ball (all we have)

24:45

59/M/203 - subs; 500m row, 20" Box J, 15lbs WB - 41:23 - my slowest ever

49/F/127 - subs; 500m row, 13.5" Box J, 12lbs WB - 30:44 PR!

400 M on TM
24" Box Jumps
15 # Wall ball

24:45

Please, no more 400s. My aching begs you.

Kelly pack prescription from brand x. 5 rounds of 400m, 15 24inch box jump, 15 22 lb wall balls. All wall ball shots above the level of the roof which is 8 feet.

24:06

29:35
9 mph on the treadmill but I just realized I may have had it at 0% incline usually do it at 1%.

Don't feel quite so bad after looking at everyone else's times. I've taken a good bit of time off. I subbed in 10# weight throws and 18" box jump.

32:46

My legs are killing me.

Kelly

Sub 45# BB thrusters for wall ball, close grip on BB
Otherwise as RXed

Time=36:00,
transition from upstairs track to downstairs weight room.
(PR by 11:50, however can't be sure as old track was 438m for 3 laps and I did a 3-3-3-3-2 scheme that workout. Also longer transition at old gym. But, box was only 20")

24:38
as rx'ed
m/45/74"/214

D'oh
Thought it was just 20 24" box jumps...

27:47

I was rushed so I cut it short.
3 sets:
20 burpees
20 box jumps
20 Thrusters (15# dumbells)

~12 min

put someone thro this last night that is quite fit, is half my age, I did it in 26 mins and they did it in 40 mins and met mr chuckie which made my day! Ha welcome to crossfit!!

Subbed 20Kg Thrusters for Wall Balls.
In the mud in the park.

Dan: 4 rounds in 23:06
James: 3 rounds 28:28

28:52....25 lb. med ball used

Anyone know the song in the think tank video?

Anyone know the the song in the think tank video?

5 rounds

run 1/4 mile (indoor track)
30 box jumps, 20" box
30 thrusters, 45 lb.

28:18 (~4:00 total spent walking up and down stairs between track and weight room)

Harold - m/35/225/72"

38:35

Gunnar

28:15 pr

21:59 Rx

#175: I'm guessing you meant 21 and not 12. If not, you're inhuman.

reposting the WSJ article for those who missed it.

http://s.wsj.net/public/resources/documents/info-WORKOUT09.html

Thanks whoever originally posted it.

subbed 20" bench jump overs and 10# ball to 10' high target

35:20

26:23 as Rx'd w/ 26" box

15:23 - rx'd but no wall balls.

Gym closed early due to snow so I had limited equipment.

5 rounds of 400m run & 30 box jumps @ 24"

16" box
10 # ball

22:32

m/35/71"/191

done in memory of my own "Kelly"; r.i.p. cousin and thanks for pushing me today

M/45/165
subbed 13 lb ball

31:45

@ home major improv
run 650m around block
jumping pullups x 20
25lb db thruster x 30
5 rds: 46:45

48 / 178

as rx'd with runs on the treadmill at 1%

37:55 -- better than expected

m/41/169/5'9"

3 rounds: 20:15

Still not feeling up to par.

33:03 with thrusters subbed in w/ bar for wall ball, 18 in bench only thing avail.

Rich as rx'd- 18:30
Darren as rx'd- 19:50

Pack
400
15
15
5 rounds

18.12

been kinda off schedule the past two weeks.
scaled to 3 rds, sub'd thrusters @20lb. dmbl and added 20 PU

been kinda off schedule the past two weeks.
scaled to 3 rds, sub'd thrusters @20lb. dmbl and added 20 PU 12.47

scaled to three rds. sub'd 20lb. thrusters, added 20 PU time 12.47

WOD "Kelly"

as rx'd , 27.27

24" box jumps were easier this time,but runs were slower and wallball took longer ,as not used to dynamax ball,got more bruises wi that than my old 9k solid med ball,plus got moved out of squash court for wallball half way through,and finished out in the snow and ice,with my right leg slipping down the slope wi the ice,and a mixture of sleet ,snow and rain all at the same time,which was nice ! just as bad as the last time,only slower !
D/L 5-5-5-5-5 and GHD sit-ups and hip ext.

m/22/160#

1: 3:49
2: 4:14
3: 4:31
4: 4:58
5: 5:03

Total: 22:39!

had to walk ~ 60m to the jumping station in between run and jump

CF warm up (as usual).

Subbed 40 lbs thrusters for wall ball.
Rest as Rx.

Time 27:53. 1st time on this one.

29 mins

As Rx'd:
39:10

WAY OFF and WAY WORSE than my time of 34:36 last time. I did this outside in the rain and in the dark at night, so trying to catch the dynamax ball was pretty much out of the question. I'm really hoping that's what attributed to my 4:34 slow down in times. YUCK.
Also haven't had much to eat today, just 2 zone bars and a little carton of chocolate muscle milk to hold me over. I use them for somewhat of a snack now with my crazy schedule.
There is NO EXCUSE for me being this slow though.

42 mins, which would have been much faster except that I have to travel multiple levels in my globo, and then usually wait for a treadmill.

All 400m at 10.0 mph, all box jumps unbroken, and no wall ball, and 45lb thrusters, exploding to bar out of hand.

Only had time for 3 rounds 18:05

subbed wall ball for 20kg thruster
done in garage run in the rain.
36.28

Hate these long grinders.

12 lb medicine ball
18 inch box jump

28 minutes

This workout brings back memories as it was the first crossfit workout I have ever done! good times.

it was just as painful this time as it was the first time. gotta love the pacing aspect required in workouts like these.

as rx'd

23:33

Rx'd

Time: 35:00

Why do I ALWAYS fall on box jumps??!?! Sprawled across the concrete in a ridiculous heap and hurt my knee so bad I wanted to cry. But I didn't. Got up and finished that baby! :)

...playin catch up...
Thrusters for Wall Ball
28:03

28:56 w/ 15

M/34/80
06/02/10

Sub'd the following:
5 rounds for time of:
Run 890m (around the block)
30 Box jumps, 24" box
30 15.5kg DB thrusters (1 x DB)

34:29

M/36/5'11/165
first post, not much to be proud of

20" box jump
Sub'd thrusters 65lb.,55lb,45,45,45
ran on treadmill, pouring rain outside.

38:45

SUB 25# db

50:00
previous 45:49

29:30 (with 18lb ball) all they had
Hard

Three Rounds:
Run 200m
15 wall ball shots
15 box jumps with squat

Time: 8 minutes

24:43

3 rounds

400m run
30 Box jumps
30 20lb DB thrusters

Time: 21:38

last time 34:26 using box jumps and 20lb db thrusters

this time 30:24; sub'd tuck jumps for boxes and 20lb db thrusters for wall balls
4:21
6:14
6:30
7:10
6:07

As Rxd

21.57

m/44/79 kg
A couple of days late, focusing on OLY
22:36 as rx´d.Great wod

M/24/157 GregAWU

Runs on treadmill 2% incline, 30" box, 15.4lb (7kg) ball -

40:23

subbed everything.

5 rounds:
120 jumping jacks
30 tuck jumps
30 tossing thrusters with 25# dumbell

~16:30

first time doing kelly. didn't think i'd make it, but did all five rounds, subbing 25lb plate thrusters for wall ball shots. 29:06. probably would have done a little better if it weren't for the treadmill taking up to 30 seconds to reach < 7.5 min/mile speed. :(

#30 WB

26:29

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box SUB 20 inch box
30 Wall ball shots, 20 pound ball SUB 3 ft toss (low ceiling)

30:16

Compare to 090530

24:53

15# med ball
all else as rx'd

26:53

15# med ball
all else as rx'd

26:53

"Kelly"
Sub 30" Box

Post 7 mile run @ 6:59 pace

as rx'd

36:05

C-
28:43

Rx'd 26:48

14:51
(previous time 17min)

Pack:

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Sub'd row for run since there was freezing rain outside. 30:43.

500m row
30- box jumps 24"
30- 20lb wall ball

38:49

sub row for run because of ice on the ground
from the weekend blizzard!!

500 meter row
30 box jumps, 24" box
30 wall balls, 20# ball
34:25

"Mrs. Miyagi"
500 meter row
30 box jumps, 20" box
30 wall balls, 10# ball
30:51

(500 meter row sub for 400 meter run due to the icy conditions after the February 2010 blizzard)

as Rx'd 29.00

20/m/5'11"/168

49/m/190

As Rx'd. 33:55

3 rounds only, Elliptical level 7

22 mins

48/M/182
34:45
PR

Packish:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 12 pound ball

22:45

(2/9)
30:01...162/175
Only 3 rds. Exact same result as 4/9/08.

"kelly"
scaled to pack
5 rds of 400m and 15's 24" 20#

25m27s

500 m row
30 24" box jumps
30 20lb. wall ball shots

34:57

subbed row for run due to the conditions in south jersey (snow & ice)

sleeping good tonight!

A terrible, fun WOD. first time for her:
21:27.

my damn little brother beat me by 8 seconds. He is a soccer player, so he kicked my ass on the runs and i'd come back on the box jumps and wall balls.

m/19/5'11/155
run out of time so 2 rounds of 400m run,30 15 pound wall balls,30 24in box jumps.
11:25

16.4 lb ball. 26:25. @ss was carried last 3 rounds. Singapore swelter.

CFWU followed by WOD.

28:56

Feel really tired today. Its pretty warm up here in BC.

Subbed 8kg (each hand) dumbell thrusters for wall ball.

34:35

[30:42 - with 5kg dumbell thrusters]

done 02-10-2010
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

31:14 Total
172/160
1 548
2 631
3 634
4 621
5 559

stopped at 4 rounds (forgot rx'd WOD)

~20 min, stopwatch failed me

30/m/71"/182# (Gaining again)/Camp Taji, Iraq

CFWU x3
28:02 as Rx'd

32.20

5 rounds:
.25 mile run (track)
30 24" box jump (30, 4[2 sets])
30 20lb wall ball, 10 ft target (mainly 3 sets per round)

25:44 02/11/2010
21:08 05/30/2009 (16lb wall ball & 20lb thrusters)
21:50 02/01/2009 (12lb wall ball, 9ft target)

27:36 !!!

Kelly scaled up:

31:55 with 20# vest
(5:31,6:32,6:42,6:48,6:21)

took off vest and did a bonus round: 5:19

runs outside, added extra 20-30 sec per run going in/out of the gym. Vest made the box jumps difficult.

then situps, foam roll, stick, stretch, go home, eat, rest

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

Missed--sick.

m/36/5'9/179
CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener. DU
25:14
4:18,4:56,5:16,5:20,5:22
Didn't push nearly hard enough on last round. Too much break on BJ & WB all sets. BJ better if I keep weight forward on landing-on toes, then rock back to heels for jump.
5/30/09 24:18-PR
4:17,4:43,5:12,5:14,4:50
2/2/09: 25:02-4:08,4:58,5:23,5:22,5:09
4/8/08: 27:18

M 6'/175/36
29:29

m/40/67"/175#

5 rounds: 22:59

400 meter run
15 box jumps (24")
15 wall ball (20#)

3 rounds: 12:06

Theresa: 25:30 (only 3 rounds 14#WB >9ft/20"BJ -- 1 wk post cold/bronchitis)

F/40/5'6"/130
5x
400 m
15 box jumps
30 wall ball shots (12 lb)
29:40

M/25/5'9"/195

scaled to:

4 rounds
Run 400 m
30 24" box jumps
30 45# thrusters

47:40

As rx'd

23:12

Good stuff.

“This is the message you heard from the beginning: We should love one another.”- 1 John 3:11

EJ
M/36/170
NO TIME CLOCK ISSUEDS
DID 24 INCH JUMPS FOR 3 ROUNDS AND 18 INCH FOR 2
RAN STEP MILL FOR 3 AND TREADMILL FOR 2
FELT PRETTY GOOD DID 45LB THRUSTERS UNBROKEN
EJ

3 rnds

30 db swings 45 lbs
30 box jump 24 in
30 thrusters 45lbs

20:29

29/m/185

only had 10# med ball; runs done on treadmill

21:25

34 yom.

Three rounds 21:07, four rounds 30:40 something. First run was fast, started at 8.2 but quickly ramped it up to 9.0. Measured 24 inch box and first time using 20lb ball.
Last time was 19:25 using a 16lb ball. First time doing this was 21:03 using a 22 inch box and 16 lb ball. Getting incrementally faster. Cookie power!

28:17

36:30

M/34/170

Five rounds for time of:
Run 400 meters
30 Box jump, 21 inch box
30 Wall ball shots, 18 pound ball

23:32

finished with 6 x wall walks and 30:00 of yoga.

29:21 rx'd

30:52
Had to do a modified box jump since I didnt have a box to jump on. Use a storage bin and jumped to the bin height.
Used 20lb ball.
Ran the 400m

"Rowing" Kelly
500m Row
30 Box jumps (20")
30 Wall ball shots (20#)

31:44

5 rounds. 400m 15/15
5-3-3-1-1-1 push press first
then
Kelly - 5 rounds
boys 24 in. box 20 lb wallball
girls 20 in. box 10 lb wallball
most ROM was poor on wallball

1 RM push press/Kelly Time
VB: 95/19:20 (20" box/10# ball)
Kenz: 85/19:35 (step ups)
MegO: 75/22:01 - full ROM
Colleen: 70/18:27 - full ROM
Frank: 55/21:05 (15" box/8# ball)
Tara: 90/19:21 (step ups)
Morrow: 175/16:45 - (4 rounds) full ROM
Lama: 165/19:11 - close to full ROM
Erika: 100/20:49
Ko: 105/18:59
Amanda: 60/18:26
Megan: 65/20:02
Jack: 135/17:16 - full ROM
KJ: 85/19:45
Mikey: 115/22:29
Pip: 180/16:10
Alex: 135/15:04 - full ROM but low on height
Emma: 60/17:58 - full ROM
Abby: 65/18:55 - full ROM

46/m/169

had to make this makeup WOD

40:52

way off PR, this is a great WOD