BRING IT!!!!!! LOOKING FORWARD TO THIS ONE

What is POOD Kettlebell swing? I know swings, What is POOD mean?

Nice!! (for a Sunday) greetz from the Netherlands

2 pood is 32kg.

Awesome! I'm liking these WODs from the games!!!

i smell the chipper for tomorrow!!

Seems like the last 2 WODs could have been put into one day. Is HQ becoming soft?

Famous last words...

Is this photo showing an acceptable amount of skin for the sensitive crossfit community????

Wouldn't be surprised to see another Rabdo testimonial after this one.

Do we use paralettes for HSPUs like at the games ?

You are right Kg, this picture is disgusting. I don't think I feel comfortable going on the main site, my kids might be scarred by this shocking amount of pornographic material! Haha damn prudes!

Steve and Zach are 2 of the classiest Jersey Boys I ever met.
-Steven

Anyone know what the paralette set-up/depth/# of plates was for the games? I wanted to see if I could get... one rep of those.

I don't have any kettle bells, is there a good sub for it?
I once did dumbbell swings, but the most I have is 40lbs.
Are they Russian or American swings?
Thanks.

@ #2.
Pood is a Russian system of measurement.
1 pd = 16kg = 35lbs
1.5 pd = 24kg = 53lbs
2pd = 32kg = 70lbs

Awesome picture by the way! I hope no lurkers find it offensive :p

Are the swings single arm swings? Alternating or 8 right straight 8 left straight?

AWESOME video w/Steve's Club, THANK YOU! Psyched to see Part II!!!

Is there a sub for handstand pushups?

#16 Mike,

If you can do one arm 70 lb kettlebell swings, you are a better man than me.

@ everyone asking about the kettlebell swings:

Here is a GREAT Crossfit article straight from the horse's mouth that should give you all the information you need about how to do a kettlebell swing (also a great read for the experienced about the difference between Russian and CF KB swings):
http://www.fightfit.co.za/uploads/kettlebell_swing.pdf

So @ Mike:

If you look at the weights Michael W (#15) posted, it will hopefully answer your question on why these bad boys probably won't be done one-armed.

I'm loving Zack's moves
keep it going man
you are a champion

Zach and Steve are some wicked dudes keep it up boys

why is it that every day so many people overcomplicate the wod or instead of doing a simple search they come here and ask questions they could answer with some common sense work to your ability level i mean no offense
take care
im gonna gas on this wod
have to use trx band for hand stands
sieper fi

HSPU's
If you guys want to give it a go, set your parallette's 30" wide, stack up plates so that they are about 3" below the top of the parallettes, and do the HSPU's strict with no kipping. Feet must be close together and if they come away from the wall the rep doesn't count.

GHD
Touch both hands to ground and both hands to foot holds on each rep.

KB swing:
KB must finish overhead with ear exposed, KB in vertical position, and use a 72 lb. or 2 pood KB

Hope this helps!

Outstanding! I hope the chipper is tomorrow's WOD, it's my favorite WOD right now.

Outstanding! I hope the chipper is tomorrow's WOD, it's my favorite WOD right now.

so i have no GHD machine and i only have a 1 pood kb. so.....
4 HSPU
12 kb swings with 1 pood
20 sit-ups

5 rounds.

Hey crossfit HQ I was wondering if I could get a WOD named after my uncle. My uncle is Arturo Gatti and I would really appreciate it if we could get a workout of the day in remembrance of him. Thanks and let me know what I would need to do to get this to happen, keep up the great work me and my husband love all that is crossfit.

Great opportunity to have the boys train with Zach. I can tell you from firsthand experience that Zach's the real deal.

I don't think CrossFit gets enough credit for bringing together so many like-minded and passionate people from different locations, all over the world.

Despite some of the recent criticism on the net, the fact is CrossFit change peoples lives...for the better.

I know I'm very grateful for what Coach Glassman has created.

Quick ? if you done have a 70 lb kb and you want to use a 70 lb db how do you think is the best way to hold it. by the weight at one end or by the handle?

tried one from crossfit football I had seen in 09 and thought looked nifty...

At the top of every min, complete 5 burpees, for rest of min perform AMRAP during that min of thrusters. Goal to reach 100 thrusters.
I went for 85# thrusters, had to PC them up. Was ill Before the wod, and pretty sick after! Only went up to 75. Still, it was something of ~120 burpees and 75 thrusters at 85#. My bumm is sore!
Erin

Orange band HSPU
only had a 24kg KB

6 rounds

what is that yellow thingy he's rowing in, and why? i get the full gear part but not the yellow "pool"

This should be fun after subbing hero WOD Murph for today. Ouch

the yellow "pool" is a fuel containment bladder

4 HSPU self assisted
75lbs DBL swings, 8 reps
abmat sit ups , 12 reps

5 rd's and 4HSPU, 8 DBL swings

Crossfit Sri Ram Ashram, India
Lots of substitutions today.
No GHD so ab mat sit ups.
25kg db for KBS (heaviest we have)

Vijai Raj
8 rounds 4 HSPU

Arvind (HSPU with one ab mat)
5 round plus 3 HSPU

Bachendra
6 rounds plus 5kbs

Uttam (HSPU with one ab mat)
5 rounds

#31
That yellow pool is called a Porta-Tank. In rural places where water supply is a problem, these pools/Porta Tanks are set up for a water supply to fight the fire. Fire trucks that carry water on them will dump their water into these pools and then another fire truck that is pumping the water to the fire will suck the water out of the pool to fight the fire. The fire trucks that dump their water into the tanks will then go to the closets hydrant and fill back up. Once the truck are filled back up with water they will return to the Porta-Tank (pool) and fill it back up. I hope that makes sense.

This WOD was one of the first videos of a crossfit workout I ever watched and it had me hooked.

yep lost like 7 lbs since dec being over here

5 rounds and ran 3 miles.

HandStand Push-ups (HSPU) - go to the Exercises & Demos tab on the left of the CrossFit.com website! Find "Handstand" on that page. There are 3 videos there showing how to get inverted and multiple options on how to scale. If you have a journal subscription (get one), you can see this workout done at the 2009 games with paralettes and a depth requirement. In "Mary at 7k", you can see Rob Miller demo a kipping HSPU.

Kettlebell Swings - Pood is defined under FAQ (tab on left side again). Find the words "Kettlebell swings" (I'm using ctrl+F on my PC) and you'll see the basics. Then there's an 8 part series of vids featuring Jeff Martone teaching you the basic swing.

GHD Sit-ups - Look up the word "Glute" for Glute-Ham Developer (GHD) on the Exercises & Demos page and you'll find an older lecture clip of Coach Glassman & Nicole showing how to and how not to do this movement. Watch closely and save your psoas!

Pick your scaling options for each movement, set a timer for 8 min, press go and do as many rounds of 4, 8, and 12 reps respectively as you can without quitting or changing your scaling options mid-workout.

Get some!

M/29/145lb/5'6"

6 rounds + 4 HSPU

subbed 53lb KB. heaviest one we have here.

my timer accidentilly stopped the clock for a period and then estimated, so a pretty unofficial result for me. i felt like i was moving pretty quickly, so i'm excited to try this one again later.

Log Grace - really?!
Awesome!

Great WOD!

Had to sub 22.5 kg DB for KB

5 rounds + 4HSPU + 8KBS + 0 GHDSU in 6th round

m23/6'1"/163 lbs

m/45/200#/6'3"

16/48/48 4rds

scaled HSPU to inclined pushup torso vertical

scaled KBS to 1 pood

did 12 KBS instead of 8 (brain fart)

Sunday musings...

1) Oscar Wilde. "Be yourself; everybody else is already taken." Priceless.

2) 30 hours. Amount of time Jeff Tucker spent in his vehicle driving from Texas to Cleveburg for the Gymnastics cert after DFW canceled his flights. Long drive for a Bushmills.

Just thought you should know.

3) Teen drama. Very little of it Chez Bingo right now (knock on wood), but I had an interesting conversation about this in the office with some grandparents talking about watching their teen grandkids being raised. We all had it, the drama. It seems to be a universal observation that it's of a greater magnitude now. Why is that?

If you are of a certain age (like me) you communicated with your friends by telephone. You know, the one on the wall in the kitchen, typically the only one in the house, the one that you shared with everyone else in your family. I know, I know...those of you NOT of a certain age have only seen this on "Leave it to Beaver" re-runs on Family TV, but it was really like that.

Your teen drama took place primarily face-to-face in school, or transpired one-on-one on the phone at night. You had a limit to how long you could talk (your stinky brother wanted the phone), and the "phone game" of a story growing and evolving with each transmittal was the real deal because, well, there was only one call at a time.

Fast forward to 2010. Verrry fast forward. Teen drama, whether it's a bunch of teenagers or a bunch of Crossfitters involved, is indeed a much more intense phenomenon. It hits harder and faster, and it spreads at the speed of light because it TRAVELS at the speed of light. Cell phones, Twitter, Facebook, Text...drama transmittal is now exponentially faster so drama growth is no longer linear but exponential as well.

Actionable point? Eh, I dunno. I guess if you are a parent or grandparent it helps to understand why it is that your teen and young adult kids seem to be hit so much harder and so much faster when the same stuff you experienced hits them. As an adult exposed to your OWN drama, though, I do think this knowledge should give you pause, encourage you to actually pause when in the midst of this kind of thing.

Because you can't un-ring a bell, and when you ring that bell in 2010 the sound travels at the speed of light, and whatever tune you tone rings forever in the vast electronic symphony hall. Teach your teens, but don't forget yourself.

You're a big kid now; slow it down.

I'll see you next week...

M/34/165
4 -hspu (feet against wall)
8-70# dumbbell kbs
12 max decline situps
6 rds + 4 kbs + 8 kbs

5 rounds even.

Rd. 1&2 with paralettes (head 2 inches below paralette to mat)
Rd. 3-5 HSPU on floor

70lb. Dumbell swings Russian style to forehead. Definitely not enough hip thrust yet to go overhead!!

Almost feel this WOD would have been better first to practice form for snatches...Oh well!

bingo,

Love the Sunday musings.

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

RX'd 4rounds. GHD's were the issue.

I may save this WOD for tomorrow. Right now, Journey on the overhead, jump rope in hand, 135 on the bar. "Air Force" here I come.

Journey on the overhead, jump rope in hand, 135 on the bar. "Air Force" here I come.

What is with the yellow tarp? Is this a container used for decontamination or something and just used for the exercise? Just interested...

Thanks Bingo! Great stuff!

Re: photo
Is that what CrossFit has come to? Really?

The time has come to stop objectifying FireFighters. Whoever took this pic, and then had the nerve to post it is making their friend look trashy. I'm all for having fun, but keep that sort of creepiness at home. I mean, jeez, what if my cat was looking over my shoulder when I opened up the site?

They know darn well that the focal point is ... that..big...tank...

hey Allie ;) thanks to all the FFs out there

pretty funny idea for a picture. I like it.

When doing fight gone bad is the clock continually running for 5 minutes or do u stop and start it between exercises???

41/m/176cm/73kg

Max rounds and reps in eight minutes of:
4 Handstand push-ups, head to floor
1.5 pood Kettlebell swing, 8 reps
12 GHD situps on swiss ball (limited ROM)

5 rounds +4 HSPUs +8 KB swings

Rowed 2k in 7:28 after a brief rest.

Is the womens weight a 2 pood also?

7 rds, 4hspu, 6KB

7rds 4hspu, 7kbs.

70lb dumbell.

5 rounds + 4 HSPU (PR)

5 complete rds plus 3 HSPUs. HSPUs were a little weak (head did not touch the ground).

Had to scale/sub:

8 minutes:

15 pushups
12 x 50-lb dumbell swing
24 situps

SETS: 3 + pushups + swing + 22 situps

rest ~5 minutes

then added a bit from Crossfit Endurance:

Bike: 2x12 min all out - rest 2 min between intervals

marker after first set: 4.35 mi
TOTAL DISTANCE: 8.62 miles/ 13.79 km

M/39/5'9"/200-1sh

5 rds. + 4hspu + 8kb swing + 3 ghd

bw-205

MODIFIED WOD
4 hspu supported with feet over bar on squat rack
8 kb swings with 65# KB
12 regular situps

6 rounds + 4 hspu

The Army's Crossfit crew had one lone Soldier in the Pit this morning:

As RX'ed
1SG Grijalva(M/37/164 lbs)= 6 rounds and 4 HSPU
The 70 lb KBS were definitely a test to get overhead. The hip thrust helped.

Cpt Ellerman- On Vacation
SFC Hermreck-On Vacation
SSG Stroud- On Vacation

SFC Greenlee- No one Know.

46/m/71 kg
2xCFWU
WOD, 4 HSPU (feet on bar), 8 Kb-swings 32 kg (Russian style), 12 sit-ups
4 rounds+4 HSPU+8 Kb-swings

8 minutes
3 rounds of:
4 hspu: 4" from ground. A little wall support
8 70# dumbell swings
12 Swiss ball GHD situps
+ 4 hspu

CFWUx3

Head to floor HSPU **NOT 2009 Games Standards**
1.5 Pood KB
2 hand touch in GHD sit ups

6 rounds+2 HSPU

I'm SCARED if HQ tosses the chipper WOD from Sunday's 2009 Games our way tomorrow!

Head to floor HSPUs
1 1/2 pood KB swings
standard sit-ups

9 rounds + 4HSPUs

6 rounds plus 3 HSPU

5 rds 4 hspu 8 2pood kb swings 7 ghdsu.

Bingo, not only do I remember the the corded telephone with a dial but, party lines, channels 3, 5, 8 and 43 (if you were lucky enough to have an uhf antenna) and Saturday morning cartoons. You have a valid point, information did travel at a much slower pace. Thanks for the insight and a pause to remember, it just might help with the 8 year old.

Ironically, I dd this one last week.
5'11"/185/35yo

AMRAP in 8 minutes:
4 HSPUs (no parallettes, head to floor)
8 70# KBS (overhead, ears showing)
12 GHD situps (hands touch floor, then pads)
-6 rounds even, last GHD situp as time expired

Bingo, one question. During the 30 hour drive, just how much Red Man did Tucker go through? Long drive...

Have a great week all.

26/m/5'11"/220ish
6 rounds even

M/24/175/5'9"

4 HSPU (Head to ground)
8 75# dumbbell swings
12 GHD Situps

6 Rounds + 4 HSPU

5+13. Speaking of KBS, check out www.2pood.com. This is great stuff. Dont even think about scaling!

M/39/200

As Rx'd: 6 rounds even.

7

Another games WOD sweet! Does this mean the Chipper tomorrow?

6 rounds as RX'd

Yesterday max done today due to mountain climbing (clearing) in full gear. 125lbs

190/27/6'/m

34 yom 225 bwt

wod w/ subs
4 full rom hspu's
8 60lb db swings
12 unanchored straight leg abmat situps
6 rounds in 8 minutes

free handstand practice

31/6-4/m/295

combined yesterdays and today's

snatch- 170

today's :
mod'ed hspu with kneeling on phys ball and shoulder pressing barbell w/ 95lbs
- used 85lb dumbell for swings

8 min- 7 cycles. Fun.

31/6-4/m/295

combined yesterdays and today's

snatch- 170

today's :
mod'ed hspu with kneeling on phys ball and shoulder pressing barbell w/ 95lbs
- used 85lb dumbell for swings

8 min- 7 cycles. Fun.

F/33/5'3"/110 So I did 12 regular push ups, 8 25lb kettle bells, 12 regular sit ups...it's what I can do Total of 6 rounds in 8 minutes...

age 20 bw 170

6 rounds + 4 + 4

done as rx'd at BMW. shouts to Jarrod!

only had 1.5 pood

6 and 2 s/u

60lb db swings
hspu forehead to floor

4 rounds + 4 hspu + 8 swings

Scaled to regular situps, 1.5pood swings, and HSPU off of box

6rds+1HSPU

2 short Met-cons after returning from a month in Haiti:

AMRAP 7 minutes:
7 1 pood KB swings
7 1.5 pood KB SDPH
7 medicine ball situps
I got 7 rounds and 5 swings

10 minutes of rest

AMRAP 8 minutes:
4 1 pood KB front squats (starting from the ground)
8 "box" jumps (to a bar stool ~3')
12 unanchored situps
I got exactly 6 rounds

Good to be home :)

Does anyone know what's best to get over a rotator cuff injury? When I attempt to snatch it really hurts.

I know overhead squats really help me. If I workout in my apartment I just hold a belt tight for it.

I don't know how bad it is for you, but keep looking around for some good options... I know google is my best friend

BS 1-1-1-1-1 (205-225-245-275-290F)
WOD, Rx'd.
6 rds + 3 HSPU

M/44/180
As Rx'd 5 Rounds even

I used only a 40lb dumbell. Got cocnfused with the weight thought it was in lbs. But I complted 6 and 1 situp. Note did not have the ghd machine

24 m/190/5ft5in

did everything as rx'd but had to substitute kettlebell with dumbell swings 60 lbs 10 reps instead of 8. 5 rds & 4 hspu. Abs killing me today. Really need to work on hspu.

Not as rx'd since i used my heaviest db 52.5 lbs and a swiss ball with feet anchored for ghd

6 full rounds and 10 ghd

Subbed 70# dumbbell and straight-legged, full range sit-ups:

5 rounds + 8 reps

Definitely need to push harder next time--it's only eight minutes! I might have gone an extra minute though, I had to use a clock on the wall and it was difficult to read where the minute hand was.

1 rep snatch--125 lbs (pr getting overhead)
(unfortunately power snatch--forgot i needed to full squat it like thy did in the games)

8 min
4 hspu (head to floor)
8 70 lb db swing
12 make-shift ghd situp

4 or 5 rounds exactly. i lost count, so i have to say 4 until i prove otherwise next time....

bring on the chipper! i've been too much of a coward to set it up and do it out of my own desire. but if it's prescribed...

CG E-City CrossFit;
Leary(m/44/5'11/200)
5 2/3 rounds.
Finished the GHD sit ups to get 6 round total:)

Had to use 28kg DB

completed:

4 rounds plus
4 HSPU
12 DB swings
5 GHD situps.

error on last post, should have written,

4 rounds plus
4HSPU
8 DB swings
5 GHD sit ups.

sorry!

If HSPU are head to ground then I did them at about 3/4, once I go past that point it's just death, but I'm going lower each time.. 70 lbs dumbbell Russian swings; no kettlebells :(

7 rounds + 3 HSPU

Did yesterday's 10 minute snatch WOD:

Doug
M/17/5'11"/175
140#

Kevin
M/50/5'11"/168
120#, PR

Had to do outside, in 20 degree weather. Our gym not longer allows "dropping" of weights. So, we carried the bar out to their parking lot.

5 rounds +4 HSPU's
used 75 Dumbbell

4 Rds + 4 HSPU + 2 KB

RX. All HSPU/KB Swings all unbroken.

Helps that the wife was annoying this morning.

Aloha,

Jordan

M/23/6'/180

Only had access to 20KG KB

4 Rounds + 5 GHD's

5 rounds in full. Should have used iPod strap. Kept falling out of my pocket. Totally dumb.

4 rounds. Did not start next round.

4- HSPU (much failure in later rounds)
8- 75 lb. Db Swings
12- GHD Sit ups

did snatches 7-7-5-5-3-3-1 reps 30-35-40-45-50-55-60 in kg as warm-up
subbed the wod to: 4 HSPU, 8 kettlebellswings with 24 kg (1,5 pood), and 12 floorwipes. 4 rounds + 1hspu.

Wod done as Rxd
5 rds+ 8 30lb KBS

As rx'd, but subbed 2x35 db for kb swings. 6 rounds plus 2 HSPUs (146 total reps). HSPUs were head to floor, not on paralletes.

That 8 minute WOD felt great. The suck factor had not really kicked in yet. Maybe I should have pushed harder, but I felt like I was moving pretty fast as it was. HSPUs - unbroken except for once when I lost the handstand - I thought I warmed up the shoulders good, but the first round of these were worse than the last (stiff). Same with swings, were awkward til I remembered how to "squeeze" the dumbbells together (also unbroken). GHDs I took a few mini-breaks here and there. I had 3 rounds even at 4 minutes, so I moved a little quicker in the second half of this.

6 rounds

sub'd
4 feet on 32" bench HSPU
8 35# x 2 dumbbell swings
12 GSD situps on theraball with feet anchored

4 rds + 4 HSPU and 4 swings

M/42/5'11"/180

4 rounds plus one HSPU

HSPU--3" above floor
KBS--used a 70# dumbbell

RX'd

7 Rounds+4HSPU+6KBS

Lauren, would like to see more of the CF Game WODs...great experience/workout!

M/39/180/5'10"

4 rounds even!!!

M/47/175/5'11

7 rounds
used Abmat-not the same
My sorinex GHD is on backorder 2 weeks

subbed 50# dumbbell for the kettlebell

3 rounds+2 HSPU

The HSPU slowed me down I really need to work on them

7 or 6 rounds +HSPU... lost count... again. all sets unbroken

26/m/5'11"/180
as rx'd w/dumbell
4rds+4+8+10
finished rd5 right after buzzer
not as much as during games days

6 rounds as rxd. Lost time running between the Kettlebell swings to the contraption for GHD sit ups.

First workout in 3 weeks due to injury. Hellva welcome back. 5 rounds plus 3 kbs.

Did something a little different:

6 rounds of:

10 pushup
10 bw squat
10 24" box jump
10 #95 thruster

very exhausting
m/20/72/175

had to sub 1 pood for kb.
4 rounds, 4hspu, 8 kbswings, 6 GHDSU

3 rounds + 4 HSPU & 12 swings & 6 situps

did spotted HSPU

2x10 intervals w/2 min recovery

6 rounds exactly with one second left - modified HSPU, 45 lb barebell, and switched to parallel sit ups after the first three rounds of GHDs

Short but sweet!
Chin up!
Olive

4 rounds + 11 GHD
m/41/6'/195

bw 165

shpu assisted

6 rounds

As Rx'd

5 rounds + 1 GHD sit-up

Fun workout, only 8 minutes of pain.

6 Rounds as rx'd. ROM on HSPU's is still not where I want it to be. It'll come though.

am
CFE row 3:7 (1.7 mi each) w/ 2 min rest

pm
feb 11 main wod 38:24 as rx'd... terrible!

I go to a globo gym so I subbed feet up on the decline situp apparatus for the HSPU, 40LB DB for swings, and decline situps for GHD SU.

6 rounds + 8 DB swings. Clock sounded just as I was about to start up the decline SU's.

26/F/5'7"/152/Began CF 1/2010.

m/18/5'11"/165

only have a 1.5 pood kettlebell, HSPU's were close to head to floor but not all the way.

5 rounds + 4 HSPU's

Subbed KB with 70lb DB swing.

5 rounds in 8:04

M/26/140/5'11"
6 rounds + 4 hspu

4 rounds

4x pushups with feet on bench
8x 50# db swing
12x incline sit-ups

note: at apartment gym.

5x 50m sprints with 2 min rest between.

5 Rounds Plus 8 KB Swings, Sub 1.5 pood, HSPU's 2 inches less than full ROM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
HSPU to 5” stack 1,2,2
Kettlebell swing 16kg x 5-5 24kg x 4-4 32kg x 3-3

2 rounds + 3 HSPU
HSPU done to 5” stack, some negatives only
Foam roll after

M/49/6'3"/195

4 rounds
15 min break then did another 8 mins.....same results (4 rounds)

8 rounds 8 KBS

Started CF. 12/09

6 rds plus 8 KBS

4 rounds, 4 HSPU, 8 DB Swings, 5 Situps

Regular situps instead of GHD here. Good workout. Almost made it to 5 rounds.

23 / M / 5'9" / 135lbs

3 rounds of
Row 500m
95lb power clean x12
65lb thruster x15

30:46

This was supposed to be five rounds, but I felt like crap and didn't want to take 55 minutes to finish. My left forearm has really been bothering me, and it started to hurt in round two; I figured I'd cut my losses and make with the ice. I should probably modify the WOD to be one-arm for a while so I can rest my hurt forearm.

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

Today I did my 34th "Named Workout" of the year today, JT

Warm Up: Nothing.

WOD: JT (the shoulder/tricep smoker) 11:57

Handstand Push Ups: head to floor. Actually a pillow on the stone floor, probably 2" when compressed. Toughest part for me.

Ring Dips: all the way down to fist in armpit and up at the top. I did not get all of them to full lock out, I need to work on that.

Push Ups: Chest to floor up as one unit. Elbows close to sides.

This was quite tough. Not a real MetCon but a real focused muscle burn out on triceps and shoulders.

Have Fun, Train Hard,

Billy

As Rx'ed

5 rounds

3 rounds, 4 handstand pushups, 8 kettlebell swings, 6 GHD situps

90 reps total

Max rounds and reps in eight minutes of:
4 Handstand push-ups (top of head to 3" below palms spaced out 30" apart)
2 pood Kettlebell swing, 8 reps
12 GHD situps (touching both hands to floor then to foot pads)

My PR is 6, good quick wod, after I did 20 min of boxing.

5 rounds as Rx'ed but it took 8:19. Didn't want to stop mid set :)

m/50/165/5'8"
5 rounds + 1 extra of hspu.

M/50/153/1-1-06

CFWU x 3

Snatch-Grip DL
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5

WOD
HSPU (toes on Smith)/55# DBS/Abmat (toes anchored)

6 Rounds + 4HSPU + 3 DBS

4 rds + 4 push + 8 swng+ 7 sit

Used the lat pull down machine to hold my thighs for HGT sit ups, strict HSPU, and two pood KB... 5 rounds in 8:27.. had a guy stop me in the middle of my KB's to tell me not go so high with the swing, HAHA, over my dead body!

m/23/187/5'11''

subbed ab mat, butterfly sit ups and used 60lb KB. HSPUs on paralettes--ROM to 90 degrees in elbows.

5 rounds.

M/44/6'0"/175
5 rounds
nice to do something different from the usual WOD's

CFWU

All KBS 2 pood, HSPU self-assist on squat rack/bar, SU on Sorinex GHD:

5 rounds + 4 HSPU + 8 KBS.

Freakin' 2 pood is a MONSTER!!

M/36/5'10"/175lb

Didn't have a 70lb KB so I punished myself by doing 10 minutes instead. 8 rounds, 8 KBS, 2 Situps.

Hard to do fast because of the transitons. I guess more games WODs tomorrow. Looking forward to it.

NEVER QUIT!

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (95# OHS, AbMat sit-ups, 70# KBDL, 24" box jumps, push-ups, wall squats), 2x10.

As Rx: 7 rnds + 4 HSPU and 8 KBS.

C/D: static hamstring stretching.

Head-to-floor HSPU, American-style KBS, hand-to-floor GHDSU. Everything felt really good (no struggling) on this one for some reason. Very little transition time between exercises.

7 rds + 4 hspu as rxed

as r'xd

5 complete rds with a few sec to spare

6 rounds + 4HSPU

m/19/170/5'9

65lb DB sub.

2 rounds plus hspu's and KB swings of the third round

some bad coffee I had earlier was making me feel sick on the GHD situps, slowing me down considerably

6 rounds. Subbed 40 lb DB in each hand swings for KB swings

3 hours after CFE SC running
WOD as Rx'd:
7 rounds + 4 HSPU + 8 KB swings (2 pood)

HSPUs feet on top of squat rack, torso vertical, otherwise rx'd.

3 rounds + 4 HSPUs + 8 KB swings + 5 GHDs

5+4+8+3, but subbed unanchored situps because of sciatica.

as RXd

5 rounds + HSPU/ KBS/ 7 GHD situps

6 GHD sit-ups less than 6 rounds

8 rounds with 2 sec to spare

35/M/206

7 rounds as rx'd

I underestimated this WOD, Short and exhausting..
8 full rounds completed in 8:23
5 HSPU
8 single arm KB swings 32KG
12 sit up on abmatt..
What else is a good sub for GHD sit ups, Equinox
did have the equipment for the sit ups. But they have
ecucaliptis scented towels??

Took the last 4 days off from weights, just cardio.
Shoulders really sore.
Made up Thurs wod scaled:

3 rds for time:
SDLHP 45# 30 reps unbroken
Power cleans 95# 12 reps broken 6-6
Thrusters 75# 12 reps broken 6-6

16:05

Standing Tall

Laura f/47/5'7/150

6 rounds + 4 + 8
Sub 1.5 pood

Sidelined with tendinitis/bursitis of my shoulder
physical therapy for today

6 rds. + 4 HSPU

Oops. Misread and did only 4 swings each.

Five sets after a bike ride to gym.

modified hspu x 4, subbed 30# db for kb x 16, situps x12

4 rds

6 rounds.
No GHD, did anchored sit-ups

as rx'd

5 rounds plus 4 HSPU and 8 KBS, ran out of time to finish the 6th round.

...also 28 of 200 as rx'd in 2010

No kettlebell, so I used a dumbell. Feet on the wall for HSPU. Other then that, as rx'd
5 rounds

CFWUx3x15

HSPU to aerobic step one elevation boost
20kg KB

4 rds

HSPU
2 Pood
Ball Situps -NO GHD

6 rounds + 4 HSPU + 10 KB Swings + 8 Ball Situps

probably one of my best workouts... felt great.

34/165/5'9"

www.crossfitjulia.com
Louisville, CO

31/m/197

6 rounds modified

4 shoulder press (45lb dumbbells)
8 dumbbell swings (70lbs)
12 ghd sit-ups (only to parallel)

M/20/6'1"/170

subbing pullups for ghd's:

3 pullups short of 8 rounds.

CF WoD 16

4 feet supported on table, bridged HSPUs
8 17kg dumbbell swings
12 sit-ups

5 rounds in 8 minutes.

6 GHDs short of 8rds. Had to sub a 35lbs KB so I did 16 swings rather than 8. Good work out.

M/25/149#/5'7"

Subbed 70# Dumbbell Swing, otherwise as Rx'd

6 rounds + 4 HPSU in 8 minutes

HSPU not full ROM, subbed 70 pund dumb bell and did regular sit ups: 5 rounds.

Subbed

4 thrusters 95lb
8 KB swings 35lb
12 unanchored situps

6 rounds

hspu's with feet on rack, 45lb db swings and HHS situps
5 rounds

Subbed #55 db swing, swiss ball

5 rounds

CFWUx2
5 rds + 4 HSPU
used 75 lb db for kb swings
Rigged up something for the GHDs with Rick Ihrie at the Cheyenne Mountain Resort :)

4rds.+ 4,hspu's 8,70lb db swings and 10 ghd sit -up's..was so close to 5 rds. Next time this wod comes around I will try to get 6rds.This wod was quick to the point.Very intense combination of movements for such a low rep scheme..loved all 8 minutes!

rx'd

6 + 4 handstand pushups

due to lack of equip.
Regular situps and 70# DB

8 rnds +4 hspu + 1 swing

sub'd GHD sit ups for Abmat sit ups
RX'd Swings and HSPU

7rounds + 4 HSPU

no crossfit, went ice climbing in eberg

m/19/5'11/155

subbed 2X5kg plates under head for HSPU, 12kg KBS, and abmat sit ups.

finished 5 rounds, but lost count so maybe more

4 rounds + 4 KB swings
For SHPU I had to backup into the wall, so glad I bought the 2 pood KB 2 weeks ago it was tough work using it

Great Picture. I know that the rower can cause you to meet pukie but that amout of protection is just nuts!

M/32/6'3"/200

Scaled:
12 x 1 pood DB swings
20 x un-anchored Abmat situps

4+4/12/19

WOD
as rx'd,
5 rounds + 4 Hspu.

not as good a rom on the hspu's this time !?, 2 pood felt easy enough, ghd's nae bother,just fallin a few times wi the hspu's !
after m/ups and rdl's on a step.warmed up wi s/p, before the hspu's !?

harold m/35/225/72"
4 rnds + 4 hspu
gunnar
5 rnds + 4 hspu + 8kbs

(floor to pad on 45deg. back ext bench)

M/64/198-Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
5 Rds plus 4 HSPU

can't do HSPUs, so i subbed strict dead hang pull ups. swings done w/ 75lb dumbbell.

5 rounds + 4 pull ups

m/33/6-1/188
hspu - toes assisted on squat rack
2-35# plates held together for 2 pood kb
weight bench off side of squat rack for ghd

5 rds + 3 hspu

CFWU

Subbed 75 lb dumbbell for 2pd KB, otherwise as prescribed:

5 rounds + 2 HSPU

Rested 10 minutes, then did Annnie:

8:29

M/34/70/210

CFWU 1 rd

Subbed 65lb DB for 2pd KB. All other as RX'd
All movements were done strictly to retain proper form.
7 Rds
8 min

Not quite comfortable with HSPU yet after only a month +. I subbed 135 lb barbell military press for hspu and 50 lbs was the largest kb my gym had.

5 rounds of 4 135 lb bb military press/50lb kettlebell swings/12 ghd situps in 8 mins.

4 rounds with 60# kb swings

M/25/185

5 rounds flat
HSPU done head to deck - not on parallettes

5 rounds + 4HSPU + 8 swings
As Rx'd with 70# DB
6 rounds in 8:31

4 hspu against wall
8 "kb" swings with 60# dumbell
12 decline situps

5 rounds plus 2 hspu...time was the enemy on this one

hspu have really improved a lot in my first month of crossfit...pretty easy and only time i went down was when i lost my balance....feel amazing

6 rounds even.

m/170

*HSPU on 27.5" fixed parallettes, 4.5" below parallel

5 rounds + 1 HSPU

6 rounds +1 hspu

Theresa: 4 rounds plus 4 HSPU
(HSPU to 4 1/2' from floor (45#+10# wgts stacked), 1.5 pood KBS, GHD s-up)

CFWU x 3 std

#45 KB for this

4 rds in 8 minutes, completed 7 rds total and my HSPUs are STILL too shallow...

as rx'ed 7 rounds plus 3 HSPU
175 5'11

M/ 36/ 131 lbs/ 5'-6"
As Rx: 6 Rounds complete
followed up with 1 minute on 1 minute rest for 3 rounds of double unders for max reps (84,76,56)

6 rounds 4 dumbbell press, 8 KBS, 6 ghd.

4

29/M/141

Scaled KB swings to a 45 lb weight plate- it's the biggest thing I have to swing.

GHD's done with a swiss ball and feet hooked under a stair

6 rounds.

as rx'd

8 rounds + 3 KBS

Killer boots man!

F/27/124lbs/4'11
12kg Kettlebell
modified pike pushups
Boso Ball GHDs

6 Rounds plus 4 kettlebells

As rxd
5 rounds+4hspu

M/29/180lbs/6'1
17kg Kettlebell
Modified pike pushup
GHDs on backextension

4 rounds

First time doing a crossfit workout... 4 rounds i feel like a little girl

cfwu x 1, 3 mins heavy bag, 3 mins jump rope
52.5lb kb swings
5 rounds + 4 hspus

32/M/190

Not as rx'd

Still can't do a muscle up so I have to raise the smith machine bar and put my feet on it - almost parallel but not quite.

Don't have kettlebells so had to use 65# dumbell.

Don't have setup for GHD situps so did 12 back extensions.

That said I got exactly 6 rounds.

5 rounds minus 6 GHD sit ups.

hspu against wall, but fully upright as rx'd
kb swings using 65lb dumbell (don't have 70lb)
ghd situps as rx'd

5 full rounds,
4hspu, 8kb swings, and 9situps into the 6th round

33/m/165

As rx'd 4 rounds

5 rds. + 4 HSPU's

m/38/76/210

Not quite as rx'd: HSPU to a mat, about 4"; 1.5pd KB (don't have a 2pd); GHDs as rx'd.

7rds in 8:15

3 rounds plus 8 kbs (used 35 lb dumbbell)

As RX'd

4 Rnds + 4 HSPU's + 4 KB swings

I was EXTREMELY dehydrated and hungry before this WOD. Hadn't eaten hardly anything all day. Took everything in me.

m/34/165

pack

5 rds

CF warm up.

Subbed 45lbs for kettle bell swings. (used a back pack with weights in it.)

Rest as Rx.

Me : 8 rounds even.
Travis: 6 rounds with 4 HSPU, 8 Swings, 6 GHD sit ups.

2010-02-15: 6rnds+4hspu. Subbed hspu to abmatused decline bench.Could have swung the kb a couple more times but wimped out.

as rx'd

7 rounds + 4 HSPU

3 mile run
22:08
then Modified WoD
8 minutes
8 pushups
8 45# kettles
12 Incline sits...

8 Rounds

m/37/185/72"

4 rounds + 8 kb

As rxd.
5 rds plus one hspu.

4 rds

6rnds and 11 gh

SUB 55# db

4 rounds

m36/173/5'8

6 rounds in 8:09

cfwu x 3 (7 kip pu's/4 strict/4 strict, 1st round used sitting dip machine @ 160lbs b/c dip bar was in use)

not Rx, used 4" pad under head on hspu

4 rounds

7 rounds with 75# dumbell swing

Subbed a 1.5 pood KB.

Did 5 rounds in 8:02.

Sub'd abmat sit ups: 6 rounds + 1 HSPU

4X HSPU
8X 1.5 pood KB swings
12 GHD SU's using bench and power rack bar

4 rounds + 4 HSPU + 8 KB swings

5 rounds

m/31/6/205

3 rounds + 8 kb swings + 2 GHD SU

HSPU were assisted with feet hooked under bar on wall and kb swings were with 70 lb db.

6 rounds plus 4 HSPU's

Used 75# DB

Completed 2/14, just getting around to posting -

Used some subs here:

No GHD yet, so just did regular sit-ups
And only have a 35lb DB, so had to use that.

My home gym is still a slow work in progress, but hopefully my Wright HD bar and set of Bumpers will be in today, that will be a BIG step forward!

Anyway - 5 rounds + 7 swings.

Really wanted to get 6 rounds in, and probably could've if it didn't take me so long to set-up for HSPU. First time doing them, so pretty awkward for me. Def want to hit this one again with proper equipment and more experience.

Mod 45DB/28K-62#KB/SU
1:14/1:35/1:51/2:18/4DB-8KB-2SU
Total: 4 rds and change
Should try 50#DB and 2 pood KB next time.

5 rounds+ 4 hspu, 8 kbs, 9 GHD

4 rds + 2 hspu

used 53lb kb
hspu shallow, but off the bar!

m/36/5'11/212

*Subbed 70# DB swings

5 rounds, 4 HSPU

Technically did 6 rounds total but after doing the first round, I realized my timer wasn't on so I rested for about 2 min and started over.

Subbed 60lb DB

5rds plus 4 HS Pushups and 8 KB Swings

Felt great, really wanted 6 rds!

6 rounds in 8:26...had to leave the stop watch stationary and I wanted to finish the round rather than check time.

KB swing was with 55lb DB (oops!)--it was too easy
HSPU feet on smith machine at lower chest height.

5 rounds + HSPUs, dumbbell swings, & 2 GHD situps

subbed 70lbs dumbbell swings for kettlebells

32/m/190

only had a 50# DB in the hotel

6 rounds

AMRAP 8 mins, 4 hspus, 8 65lb db swings, 12 extremely elevated situp-machine situps

5 rds. + 4 hspus

At 24hr Fitness, Camarillo, CA.

M/23/165

5 rds + 5 swings

5 rounds + 4 HSPU's

As Rx'd:
6 rounds + 4 HSPU + 8 KBS + 2 GHD

Rxd. 5 rds plus 4 hspu + 2 swings

M/24/155 GregAwu

70lb DB swings

5 rnds + 4 HSPU + 2 DB swings

as rxd 6 rounds even.
I started the HSPU but the timer went off before I could finish 1 rep. The GHD was the hardest.

HSPUs assisted (back of shoe hooked on Smith Machine)
16Kg KB

5 rounds + 4 HSPUs

followed by Muscle Up and Deadlift skill development

Scaling/subs due to wrist injury: pushups for hspu, 1pood kb swings, but doubled the time

7rounds + p/u and kb after 8 min
12 rounds + p/u and 5kb swings after 16min

31 yom, 190 lbs

5 rounds + 4 hspu and 8 db swings

subbed 55 lb db swings

5 rds + 4 hspu + 8 db swings

not as rxed

4 hspus feet on power rack
10 swings with 50 lb dumbell heavist i have
12 ghd situps using bench

6 rounds plus 4hspus and 10 swings

35yom / 206lbs

Max rounds and reps in eight minutes of:
4 Handstand push-ups
45# Plate swing, 8 reps
12 Sit-ups

5 Rounds + 4 HS push-ups + 4 plate swings

FINALLY am feeling back up to speed. Loved this workout. I'm getting much better at the HS push-ups, although I have a hard time maintaining proper breathing while upside down. Really good overall, though.

6 rds. even as rx'd with 3 sec remaining. pushup ans kb swings were 20ft from GHD.

~pack scaling:
8 "hspu" (feet anchored ~4' high, fairly easy so i doubled reps)
8 50# kb swings
12 fully declined situps (these were nasty)

5 rounds + 8 "hspu" + 8 kb + 2 su

5 rounds +
4 hspu's + 8 kb swings

50# DB Swings
Sit Ups

6 rds + HSPU + Swings + 11 sits

subbed as such:

10 minutes

assisted (on a 5'ladder) hspu
20# KB swings
regular situps

10 rounds

M/38/185/5-10

As Rx'd for weights. HSPU were to 1.5" pad, to try and save my head.

4 hspu
8 2 pood kbell
12 ghsu

6 rds at 7:52.

7 GHD sit ups short of 4 rounds

2 rounds plus 8 sets of kettlebell swings

had to sub 60 # db

breaking the swings up into sets slowed me down not sure why it wasn't just 16 swings instead of 8 sets of two but I paused between sets

Subbed 75# dumbbell and smith machine for ghd, finished 5 rounds at 7:53

m/178cm/89kg/34y
4 Handstand push-ups
50lbs dumbbell swing, 10 reps
12 knees to elbows
4 rounds plus 4 HSPU, 10 DBS, 4 knees to elbows

Used chin-height bar to assist with hand stand pushups (HSPUs). Sub'ed 70 lb. barbell for the kettlebell.

Completed three rounds plus HSPUs, kettlebell swings, and five GHD Situps.

M/29/5'10"/175

As Rx'd
8 rounds even (head to floor HSPU)

6 rounds as Rx'd

Set up paralettes 30" center to center and stacked bumper plates ~3.5" below top edge of paralettes.

The GHD situps were the worst part! Everything unbroken except I came down after 3 HSPU on the 4th or 5th round.

As rxd- 5 rounds.

Subd 12 K2Es- 5 rounds.

As Rx'd.

5 rounds + 4 HSPU + 8 two-pood KB swings + 6 GHD sit-ups.

Really concentrated on getting full extension with my head through my arms with the 2-pood KB overhead with each swing.

Max rounds and reps in eight minutes of:
4 Handstand push-ups SUB push-ups on bench in piked position
2 pood Kettlebell swing, 8 reps SUB 70 pound dumbbell
12 GHD situps

6 rounds completed + 4 push-ups on bench in piked position + 8 Kettlebell swings

6 rounds, 55lb DB for KB swings

20100218 0430hrs
CFWU 10 x 2
WOD100214:
Sub'd HSPUs with knees on table, abmat SUs for GHDs.
7 rounds even (if my oxygen deprived brain was counting right)

m.23.175

Used 1.5 pood kettlebell

6 rounds plus kettlebells

Used 70lb dumbbell for swings, head to floor handstand pushups. 4 round complete, plus 1 HSPU.

Prev 5 rounds even. Hit a wall with handstands with the last rep of 3rd round and remained bad after. Nothing else in the wod slowing me down. Glaring weakness exposed haha.

Assisted HSPU's (ankles over bar)
1.5 pood KB

5 rounds + 4 HSPU's + 6 KB's

29/F/ 103 lbs

Completed 5 full rounds and got up to 4 kb swings of round 6 in 8 minutes.

4 pushups (feet on chair)
8 kb swings w/ 25lb
12 situps

29F/103 lbs.

5 Rounds plus 4 KB swings of Round 6

Each Round:
4 pushups (feet on chair)
8 kb swins, 25 lbs.
8 situps

did 4 rnds and 4 pushups

6 1/3 rounds

m/41/169/5'9"

As rx'd:

4 rounds + 4 pushups, 8 kettlebells

(finished up 5th round in 8:36)

4 Standing Overhead Press w/ 155 lbs.
70 lb. dumbbell swing, 8 reps
12 GHD situps

5 rounds + 5 dumbbell swings

This one really rocked the shoulders! Was down to single reps on the presses by the end.

M/25/5'11''/200

hspu against smith machine
55 lb. DB swing
situps on decline bench

3 rounds + 3 hspu

3 rounds + 9 situps

As RX'd-
5 1/3 round (4 HSPU)
44
5'9''
200
Thanks Crossfit Augusta!

As Rx'd

3 rounds plus 4 HSPU (last 2 were eccentric only)

@ the gym
as Rx'd

5rds + 4hspu + 8kbs + 9ghds

GHDS are not my strong point and really
slowed me down...def need some work on
them

as rx'd

did this at globo,

7 rds.

7 rounds.

Subbed Knees to Elbows for GHD.

hspu w/smith machine
65# db swing
regular sit ups

6 rnds

subbed 105# thrusters and 45# dumbbell swings

4 rounds + 1 thruster

MINDY S. Good job everyone starts out with only what they can do. Keep it up.

Does anyone here workout in Tampa?

as rx'd w/70# DB for KB

5 Rounds 8 GHD Situps

48/M/182
sub'd
assist HSPU
57.5 swings
not full GHDS situps
4 +
4 HSPU

7 rounds
1.5 pood kb
unanchored situps

m/42/144lb

As rx'd

3 rounds + 4 hspus

one foot supported hspu, 50lb swing, anchored situps 8 rds

Great WOD! First try after a few weeks away from CF.

sub 60 lb DBS

5 rounds plus HSPU and DBS

amrap 8:00:

4 hspu
8 70lb dumbbell swing
12 ghd situps

unbroken, ghds were slowing down the last 2 rounds

06 02/20/2010 (+4 hspu)

As rxd 5 rds + hspu

7 rounds subbed knees to elbows for GHD.

C-
6+KBS

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
6 rounds + 4HSPU & 1KBS
(Subbed 70 pound DB for 2 pood KB)

Cross Fit Warmup followed by WOD as rx'd

6 rounds.

5 rounds as modified
4 hspu with feet over bar
8 70lb db swing
12 anchored situps

m/36/5'9/176
CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. No Burgener. DU.

5 rounds + 4 HSPU + 8 KB swings.

Inner part of hamstrings very tight & sore the day after.
Thought I did good job of pushing/keeping moving.

Subbed 50# KB swing and full decline sit-up

7 rounds + 4 HSPU

Very high effort.

(2/22 after a rest day)
4 rds. in 8:08
HSPU's self-assisted (too easy), 65# d/b swings (cardio blast), & anchored flat-legged abmat sit-ups w/ elbows behind ears (close as I can get to GHD). Have a cold & good amount of congestion so numbers could have been better otherwise.

Max rounds and reps in eight minutes of:
4 Handstand push-ups (stability ball sub)
2 pood Kettlebell swing, 8 reps
12 GHD situps

4 rounds plus??

m/30/6'/168

changed this up just a bit and did rounds of:
4 HSPU
4 50lb db swing
4 160lb(140lb after 5 or so) bench press
12 reg anch. sit ups

did 10 rounds in 20 or so min.

m/30/6'/168

changed this up just a bit and did rounds of:
4 HSPU
4 50lb db swing
4 160lb(140lb after 5 or so) bench press
12 reg anch. sit ups

did 10 rounds in 20 or so min.

m/40/67"/175#

AMRAP 8:00 (5 + 2 HSPU) 122 total reps

4 HSPU
8 1.5 pood KB swings
12 K2E (no GHD)

M/25/5'9"/195

modified:

AMRAP in 8 min
4 115# shoulder press
8 1.5 pood KB swings
12 situps

4 + 4

As rx'd

6 Rounds + 4 HSPUs

Modified to:
4x 56# weighted pull-ups
8x 2pood KB swings
12x 56# weighted sit-ups.

4 sets and 8 KB swings.

8 rounds in 7:43

subbed 70lb dumbell swings.

6 rds + 4 HSPU

23.m.140.65"

as rx'd
6rds + 4hspu 8swings

Scaled KB to what I've got.
HSPU: x4
KB: 1pood x8
SU: x12 (GHD-style on swiss-ball)
8min, 8 rnds + 2xHSPU

29/m/183

used 70# DB and abmat

7 rds plus 4 HSPU, 8 swings, 7 SU in 8th

Subbed:
99lb shoulder press, 66lb dumbell swing, inclined situps (2 steppers + bench).

3 rounds + 4 SP + 8 DS + 6 situps

[3 + 4 + 8 + 6]

34 yom. In keto.

4 HSPU
8 two pood swings
25 situps

5 rounds plus 8 swings.

5 rounds
+ 4 handspush-ups
+ 8 kettlebell swing

6 rounds
HSPU's on paralletes (45+45+35 below)

M/34/170

Max rounds and reps in eight minutes of:
4 Almost full Handstand push-ups
50# Dumbbell swing, 8 reps
12 swiss ball situps

7 rounds

finished with 4 rds of (no rest between rds):
95# Back Squat-bench sit, 10 reps
95# Back Squat-full range, 6 reps
50# Goblet Squat-bench sit, 10 reps

6rnds 4 hspu, 8 db swings
Did self assisted hspu
70lb db swing
20 situps first round
15 rest of rnds

Completed 6 rounds (+4+8)

6 rnds +2 hspu

as rx`d

7 rounds + 4 GHD