February 15, 2010

Monday 100215

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).


Enlarge image

CrossFit Level 1 Certification Seminars: Rainier CrossFit, CrossFit Tampa, L'usine CrossFit, CrossFit Brisbane.

"Perfect Technique:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Season begins! The US Midwestern Sectionals "Air Force WOD" ... [wmv] [mov]

Posted by lauren at February 15, 2010 5:00 PM

Well this is just chipper.

Comment #1 - Posted by: Skylar at February 14, 2010 5:01 PM

Favorite programming thus far. Love this WOD.

Comment #2 - Posted by: mimicry at February 14, 2010 5:02 PM

Dear Lord!

Comment #3 - Posted by: Richard at February 14, 2010 5:04 PM

Holy *&^% Gonna do this with the 30min time cap

Comment #4 - Posted by: Carter Nyman at February 14, 2010 5:04 PM

this is going to be a logistical nightmare

Comment #5 - Posted by: Jeff 21/5'7/150 at February 14, 2010 5:06 PM

ok really....we have been shoveling non stop and now this wonderful present for valentine's day!
Holy sacred flying monkeys
This is going to be so painful and might take a really long time!!

Comment #6 - Posted by: Buried in Snow at February 14, 2010 5:06 PM

WOHOOOO!!!!! ÍT's THE BEST CHIPPER EVER!!!! Second time for me!!!

I'm in....3-2-1 GO!!!

Comment #7 - Posted by: s'more at February 14, 2010 5:10 PM

WOHOOOO!!!!! IT'S THE BEST CHIPPER EVER!!!! Second time for me!!!

I'm in....3-2-1 GO!!!


Comment #8 - Posted by: s'more at February 14, 2010 5:11 PM


Comment #9 - Posted by: bugaloo_Shrimp at February 14, 2010 5:19 PM

Yeah!!! This one looks like pain!
3... 2... 1... GO!!!!!!!!!!

Comment #10 - Posted by: ALX M/31/5'7/255 at February 14, 2010 5:19 PM

Question for the DB PP/PJ. One hand or 2 hands ?

Comment #11 - Posted by: Tou/m/31/5'8''/182 at February 14, 2010 5:22 PM

Bugaloo Shrimp:

roughly halfway through this video is Toes to Bar demo (WFS):


Comment #12 - Posted by: Cope at February 14, 2010 5:28 PM

I love this WOD....YAY!!!! 3rd time lucky.

Comment #13 - Posted by: Andrea at February 14, 2010 5:33 PM

Bottom photo woah, best thing I've ever been involved in thanks all the trainers that helped us through getting our crossfit level one cert

Comment #14 - Posted by: Daniel at February 14, 2010 5:35 PM

So excited for this! It looked like total murder in the games!!!

Comment #15 - Posted by: Shane/31/6'/190 at February 14, 2010 5:37 PM

Nice. This is a beast of an WOD.

Comment #16 - Posted by: Sidahmed at February 14, 2010 5:42 PM


Comment #17 - Posted by: Jeremy at February 14, 2010 5:44 PM

Just got home from Tampa with my crossfit level one cert diploma. It is the first award or diploma I am so proud of as to display! I am looking forward to getting my Crossfit for Kids cert. Thanks for a great weekend! Karen

Comment #18 - Posted by: Karen at February 14, 2010 5:48 PM

1. Knew it

2. OH DEAR!!

3. Yes, there are slight differences for women. IF I remember correctly it's 105# for squat cleans, 20" box jumps, 10 muscle ups, 25# push press/jerk, 95# thrusters, 25# plate for walking lunges.

I will go back to the '09 Games and check it all out.

Comment #19 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 14, 2010 5:49 PM

Sidelined with tendinitis/bursitis of my shoulder. I'm missing out on a lot of WOD's oh well they will come back around when I'm healthy.
physical therapy and squat improvement for today

Comment #20 - Posted by: Pete In Sun City at February 14, 2010 5:51 PM

I told my wife that this workout was going to post. Two kind of easy workouts followed by this. I can't wait to do this workout tomorrow.

Comment #21 - Posted by: rob at February 14, 2010 5:56 PM

Just finished the CrossFit Level 1 Cert in Montreal...it was awesome. I learned so much, and can't wait to practice all that I have learned. The best part is getting my first Muscle Up!! Woot!

Thanks to all the great trainers and cert staff: Rob, Miranda, Pat, Jon, Heather, and Robert...

Thanks ever so much for a great experience, your wealth of knowledge, the "spicy little meatballs" and for being very engaging speakers!

Alex R oxo

Comment #22 - Posted by: AlexPRupp 5'7"/F/139 at February 14, 2010 6:00 PM

I am going to have to have an index card with me tomorrow. Is it more entertaining to do this WOD or watch others at the gym watch at me going "what is that dude doing?" LOL

Comment #23 - Posted by: Todd Weiss at February 14, 2010 6:02 PM

Just got home from my cert. in Montreal. Great weekend, here are some thoughts.

Don't train 4 days in a row before a cert. I did CrossFit training Tuesday-Thursday with a met-con consisting of heavy (for me) 115lb Thrusters on Thursday. Friday I went to Bikram Yoga, 90 minutes long, it's to help with soreness and such, but I think it's really more of a workout then rest. Saturday saw 2 WOD's both being heavy on the legs, and Sunday 1 WOD. So it's been 6 days in a row for me. My body is cooked.

Demoing exercises with the PVC for about 2 hours on Saturday is a lot more tiring than you think. Already being sore Saturday morning I can barely move now, many places are very sore that the WOD's didn't even really hit.

All the coaches were awesome. All very informative, professional, and very helpful. I will have to say that I though Jon did an exquisite job with his sections, and especially in his group coaching and work with us on the Snatch.

Pat Sherwood threw down a 2:21 Fran on Sunday. That was sick to watch. Shows what only a couple minutes of work can do to you, he seemed in rough shape for at least 30-45 minutes after the actual workout.

Material was good. I'm looking to open an affiliate so I've been doing lots of research, reading, watching videos, etc. so a lot of the info wasn't that new to me. For example the entire programming lecture is available on the CF Journal. For me the most valuable portion of the cert. was the group training of the fundamental movements. I have no affiliate in my area, am completely self taught, and have only been doing CrossFit for 5 months, so getting advice on a number of exercises was hugely helpful as I never get it. I always have made it a point of trying to perform exercises with proper form, but there were definitely little things that I wasn't aware of that the coaches pointed out.

Overall great weekend, I can't thank the coaches and hosts enough, and I'm looking forward to the Olympic Lifting cert. I've signed up for. Cheers and off to bed.

Comment #24 - Posted by: Jade_Jenny_M_23_180lbs at February 14, 2010 6:03 PM


Found a CF Journal Article written by Mike Warkentin highlighting the 2009 Games.

**Womens squat cleans are listed in the journal article as 100# and it says they also did 15 muscle ups...I could have sworn Dave Castro said 10 for women..but, whatever.

Chip away!

Comment #25 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 14, 2010 6:10 PM

anyone know the name of the song in the Air Force wod video?

Comment #26 - Posted by: t$ at February 14, 2010 6:14 PM




Comment #27 - Posted by: Jordan...28/180 @ Holloman AFB at February 14, 2010 6:16 PM

Found a Journal Article on "The Chipper".

Women used 100# for squat cleans.

The article lists muscle ups as 15 reps, BUT Tanya Wagner is talked about as is Annie From Iceland regarding completing the 10 muscle ups. I really think women did 10 muscle ups in this WOD and not 15.

Comment #28 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 14, 2010 6:27 PM

Thanks so much to all of the trainers at the Level 1 Cert in Brisvegas this weekend! My quads are still on fire! Who would have thought that doing things the right would be so hard?

Thanks to all the attendees too for making it a great weekend!

The variety of coaching styles, combined with Matt's awesome public speaking skills and his ability to answer any question thoughtfully and thoroughly, really made this an experience to remember! Cheers!

Comment #29 - Posted by: Carey Wheeler at February 14, 2010 6:35 PM

Digging all these new wods.

Comment #30 - Posted by: Steven@CrossFitAffliction at February 14, 2010 6:36 PM

that's 300 ft not 300 meters right?

Comment #31 - Posted by: Chris S at February 14, 2010 6:43 PM

Just finished up our level 1 cert in Tampa. It was awesome! Our trainers (Chuck Carswell, Bobbi Jo, Johnny Mac, Chris, Justin, Mike G...) were fantastic! Very helpful and informative, now we feel ready to begin sharing what we learned with others to bring them to their potential. Thanks so much for an intense and information-packed session. We are so pumped!
Kirsten and Charles White

Comment #32 - Posted by: Kirsten at February 14, 2010 6:56 PM

Wicked! love it! that vid of the games was WICKED GOOD!

Comment #33 - Posted by: dan ruggiero at February 14, 2010 6:58 PM

im a junior in college. just completed my swim season and ive only got one more. i have not made the gains i want in swimming despite countless yards and time in the gym. im starting crossfit tomorrow. i read it "forges elite athletes." can it help swimmers as well?

Comment #34 - Posted by: mattd at February 14, 2010 7:11 PM


Couldn't do muscle-ups so we subbed 30 dips. Was good for met-con, but looking back, should've done modified muscle-ups as opposed to dips for the substitution. Also subbed 400 meter row for the 30 pull-ups. Reason for these is we did a pull-up WOD just an hour before and a max back squat and max rack-to-overhead WOD an hour before that.

Comment #35 - Posted by: Joe Hardy at February 14, 2010 7:18 PM

I am super excited - No PT tomorrow morning, so I should be good and fresh for it!

Comment #36 - Posted by: ChrisR at February 14, 2010 7:18 PM

This is gonna suck, here we go

Comment #37 - Posted by: john at February 14, 2010 7:24 PM

Completed the Crossfit Level 1 Cert in Brisbane and I must say that it was an awesome experience. I loved the intensity of sitting through theory sessions, hands on tech sessions and WODs.

I liked being able to access the various ways each trainer taught and take with me the elements of their teaching that I found effective.

Not only will this cert assist me in training others but all that I have learnt will be beneficial in my own training as well.

Thanks everyone for a great weekend

Comment #38 - Posted by: Nat McMaster at February 14, 2010 7:49 PM

What is the best sub for muscle ups?

Comment #39 - Posted by: javier at February 14, 2010 7:57 PM

Women's version from 2009 Crossfit Games site:

15 reps 100lb BB squat clean
30 Toes to bar
30 Box jumps 20" box
10 Muscle ups
30 PushPress /PushJerk 25lb DBs
30 Double Unders
15 reps 95lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25lb plate

Comment #40 - Posted by: Jeff Barnett at February 14, 2010 8:04 PM

Just got home from the Level 1 cert at Rainier CrossFit, and cannot say how amazing it was! Absolutely incredible trainers and community!

Comment #41 - Posted by: Mark Buskas at February 14, 2010 8:07 PM

Just got back from my Level 1 cert at Rainer Crossfit in Washington State. I have to say that I have been in the fitness industry for 12 years. Training others, teaching nutrition and owning my own gym for 5 years. This certification was worth every penny. As a matter of fact I could take it 3 more times and still get more out of it. I want to say thanks to all of my wonderful instructors for a fabulous display in professionalism, knowledge, and excitement for what you do. I currently have 3 certs and I have to say that in all of them you gals and guys showed me more than all 3 did. Thank you for all your support, high fives and smiles.

To anyone on the edge and asking yourself "Is this for me?" "Is this worth the money?" All I can say it YES!!!!!!!!!!!!!!! 321 GO!

Comment #42 - Posted by: Annie M at February 14, 2010 8:12 PM

I completed the CrossFit Level 1 Cert in Brisbane on the weekend (bottom photo). It was awesome. A big thank you to the trainers; Matt, Steve, Danny, Chris, Kevin, Taz, Zane and Brett – they did an excellent job in the sweltering heat. Well done to all those who attended, I know we all got a lot out of the experience and will be better athletes and/or trainers for having done it.

Comment #43 - Posted by: Lily Cosgrove at February 14, 2010 8:13 PM


3 pull ups 3 dips counts for 1 m-u rep

Comment #44 - Posted by: 11381/29/m/5'7/155 at February 14, 2010 8:14 PM

Just finished the level 1 cert at Rainier Crossfit. I can look back on life and I am pretty sure I have never spent two whole days with that many great people in the same room all at one time. SO MUCH INFORMATION! The only regret I have is that I could not be around them for longer. And my legs are toast! Loved it, loved it all.

Comment #45 - Posted by: James E. at February 14, 2010 8:16 PM

I did this a while back after I watched the video of the competitors doing it at the '09 Games. I have to say this one kicked my a$$. It is a great WOD, but as always with great WODs they are tough. But hey, that is why we do them.

Comment #46 - Posted by: RickSolo at February 14, 2010 8:20 PM

Thanks to Todd and and the other trainers for an amazing weekend at Rainier Crossfit. Todd opened my eyes about the importance of pushing your training to the limits of your comfort zone. Snatch training from Josh...come on get out of here. Best weekend ever.

Comment #47 - Posted by: Jeremy Daniels at February 14, 2010 8:21 PM

I think the top times need an asterisk next to them... To really compare, do this Sunday evening after completing 7 other WODs/events over the same weekend!

Comment #48 - Posted by: Jesco at February 14, 2010 8:35 PM

LOVE THIS CROSSFIT GAMES WORKOUTS... never been to one, want to go to one, glad I can get to see the official workout events to get an idea of what to expect from one... Keep them coming!!!

Comment #49 - Posted by: Corey 24/m/190 ish/ 6'0 at February 14, 2010 8:56 PM

Finished the LEVEL 1 in Montreal. What an awesome experience!

The coaches were so energetic! There was no time where I ever lost concentration while they were up lecturing.

When it came to the practical part, there was some great feedback as we went through the group work. I must say that Jon has a way of bringing the best out of you. Always knows how to get a bit more out of you in terms in of performing the movements correctly; and kind of scares you into completing Fran quicker, even after we just finished doing something like 1000 squats(Tabata squats included).

Thanks to all the trainers: Rob(and his grandma), Stephane(awesome nutrition lecture), Miranda(abs on abs), Heather(beware the quiet ones), Pat(keeping it all together) and Jon(scary when he yells, scarier when he talks quietly...BOOM!)

Great energy from all the participants, everyone was super psyched to be there. Rare to see such all around enthusiasm from an entire group but the trainers kept pumping the energy in.

Now to decide which Cert to do next...

Comment #50 - Posted by: Jonny Mtl at February 14, 2010 9:00 PM

each DB is 40 or 40 lbs total????

Comment #51 - Posted by: Nate at February 14, 2010 9:17 PM

33:45 as rx'd, not pretty

Comment #52 - Posted by: Justin D. _ 30/M/6'/200 at February 14, 2010 9:19 PM

This wod looks like "the filthy 50's" ugly cousin,"the dirty thirty" !! HA! Sounds like a good name to me...either way this wod looks intense!

Comment #53 - Posted by: TRIPKASE m/37/5'7/160 at February 14, 2010 9:43 PM

Finished LEVEL 1 Cert at Rainier Crossfit

Great Coaches, great information. I am stoked to gain more technique pointers and how to train others, spot faults, and how to correct them. I was hoping we would go over some rowing foundations, but I guess the weekend is already pretty packed and there just wasn't enough time.

Thanks to Rainier Crossfit for hosting and lots of thanks to the coaches for their hard work and patience with all of our questions.

Like some of the other posters from the other certs this weekend have mentioned, you should rest for a couple days leading up to the cert. Not only do you work out a couple times each day, but you spend a combined total of probably 2 hours each day working drills with PVC. It may not sound like much, but if CrossFit has taught us anything, the easier and simpler it sounds the more painful it is. You've been warned :)

Comment #54 - Posted by: Valery in Seattle F/25/5'3"/110 at February 14, 2010 10:18 PM

Just got back from MTL cert. Amazing experience. Learned an insane amount - I couldn't stop talking the whole way back to my house from the airport. I did my first kipping pull-up and met some insane people who motivated me beyond belief.

Trainers - it was a joy to watch you train and an honour to train beside you.


Katie (Crossfit Kinetics)

Comment #55 - Posted by: Katie Andrien at February 14, 2010 10:22 PM

would surprise me if I made it under 30 mins...

Comment #56 - Posted by: jake at February 14, 2010 10:30 PM

i do not have a bar thus i can not do the thrusters or cleans. Is there anyway someone could give me an idea of what that weight would be if i were to use dumbells? Thanx

Comment #57 - Posted by: james at February 14, 2010 10:54 PM

#32 Matt.

If you are frustrated with your old training for not getting you what you want, I would give it a try, what could it hurt? I do not have any experience in swiming but was a College football player. I WISH I would have found this when I was still in school. It is amazing how much faster you get in shape and see gains than with traditional work outs.

Figure out what your goals are, whether that is better conditioning or whatever and just buy into the program. Do ALL of the exercises, don't pick and choose. Do them for 30 days and see where you are at. I guarantee that you will not be worse off by doing this program. Do the cross fit warm up (3 rounds of 10-15 pushups, dips, overhead squats, situps, and 15-30 sec Samson Stretch) and then the work outs for the day (WOD). After the 30 days you will be addicted like the rest of us... lol.

I have been doing it on and off (because of injury's not crossfit related) for 5 months. The last 2 months have been uninterupted and it is amazing. Welcome, and enjoy the agony...

Comment #58 - Posted by: A Cochran 25/ 6'1"/ 197lbs at February 14, 2010 10:55 PM

as rx'd

Comment #59 - Posted by: AW at February 14, 2010 11:54 PM

Level1 at rainer.... Great weekend overall! Reaffirmed
my love for crossfit. I have never wanted to pursue my love of fitness more than after leaving the cert. Helpful hints: 1) make trainers more transperent...what is chris' last name? 2) what are the emaill addresses of the trainers for future ?'s. 3). Chicken wings and beer after day 1? How zone paleo is that?

Comment #60 - Posted by: Grahamandbobbi at February 15, 2010 12:35 AM

Level1 at rainer.... Great weekend overall! Reaffirmed
my love for crossfit. I have never wanted to pursue my love of fitness more than after leaving the cert. Helpful hints: 1) make trainers more transperent...what is chris' last name? 2) what are the emaill addresses of the trainers for future ?'s. 3). Chicken wings and beer after day 1? How zone paleo is that?

Comment #61 - Posted by: Bobbi at February 15, 2010 12:38 AM

OK. I COULD write and say all the things that other people have written about the Level 1 Certification in Brisbane, awesome, inspiring, etc, but to add something different:
I have heard a lot of of public speakers, and Matt Swift, owner of Crossfit Brisbane, is absolutely international quality. He knows his material inside out (I seriously don't think he looked at notes once), he speaks with conviction and passion, he never seems to lose his place even when people ask questions that are a bit tangential (like myself), and I consider him to be the complete and total Crossfit package: great business person, great people-person, great teacher, great demonstrator, and an inspiring Crossfit athlete. The ONLY problem is that it can be a bit confronting imagining trying to be as good a Crossfit Trainer!!!! Spend some time with him if you ever get the chance.
I LOVED seeing different trainers' different styles (in particular Kevin the Ninja, who coached with such gentleness and compassion and humour and then became a terrifying Ninja Nazi during the WOD..."Get back on the BAR! Get up, get up!!!!!!!!" Fantastic.).
I also loved the structure of this weekend's course. It was a great mix of theory lectures, demonstrations, practical sessions, and actual workouts. (Thanks also to Liz and Virgil for preparing the Saturday night barbecue dinner, which provided a really nice social component to the course).
In the same way that we are encouraged to give it EVERYTHING in our workouts, the trainers this weekend did the same in their lectures and demonstrations. Talk about virtuosity.
Thank you to all the amazing trainers, love your work.

Comment #62 - Posted by: Blythe at February 15, 2010 1:08 AM

Didn't the women only have to do 10 Muscle ups?

Comment #63 - Posted by: Amadraeus at February 15, 2010 1:31 AM

what is a toe to bar???

Comment #64 - Posted by: angie at February 15, 2010 2:13 AM

I love that you guys are now posting best times with the wod's, its a great quick reference to gauge just how good these guys and girls are and how much harder we need to push our own limits. Keep up the great work

Comment #65 - Posted by: Dean at February 15, 2010 2:23 AM

Crossfit Sri Ram Ashram, India
Modified some of the weights

Bachendra M/5'5/65kg
Cleans 50kg
Thrusters 40kg
Push Press 15kg (we only have 15 and 20 kg DBs)
Jumping muscle ups
OHS 15kg
Time - 30:31

Vijai Raj m/5'7"/60kg
Cleans 65kg
Push Press 15kg (we only have 15 and 20 kg DBs)
Thrusters 50kg
Time - 28:36

Vijai did this WOD in July 09
Cleans 50kg
Push Press 15kg
Thrusters 40kg
Time - 32:44

An improvement both in time and weight.

Vijai Raj m/5'7"

Comment #66 - Posted by: rashmi at February 15, 2010 2:33 AM

For time:
135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
30 Pull-ups
40 pound dumbbell Push press / push jerk, 30 reps
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Comment #67 - Posted by: dc3 at February 15, 2010 3:14 AM

time of 30min

Comment #68 - Posted by: dc3 at February 15, 2010 3:15 AM

I had an amazing time at the CrossFit Level 1 Cert in Brisbane on the weekend (bottom photo). The trainers were fantastic - Thank you Matt, Steve, Danny, Chris, Kevin, Taz, Zane and Brett – and met some great people participating - one of whom flew all the way from Mumbai arriving on Saturday morning - well done Vikas!
It was a tough weekend in the heat but definately worth it.
I have learnt so much to improve my own training and perhaps even to help others on their crossfit journey.

Comment #69 - Posted by: DanniB at February 15, 2010 3:34 AM

PHENOMENAL level ! cert at CrossFit Tampa this weekend...I have seen some incredible athletes this weekend...A very humbling experience...

Special thanks to Big Chuck and Justin for providing some amazing insight. Lil Bobby Jean for her coaching and patience on my hip extension. (She's so cute with her knee high socks) Mike G for his enthusiasm and jokes on Chuck (plus he is an AMAZING athlete). John and Cris for keeping some of the more painful stuff fun...And to Eric for providing the perfect environment for training...I look forward to training in your box brother...(As soon as you get the pole put in) hahahaha

Comment #70 - Posted by: Gene Griffith 40/6'2"/213/ W3D1 at February 15, 2010 3:40 AM

Scaled to suit myself:

95 pound Squat clean, 15 reps
15 leg raises
30 "bench" jump, 20-inch bench
15 (cheat) pull ups
15 dips
95-lb bar push jerk, 30 reps
30 rope jumps
95 pound Thruster, 15 reps
20 lunges with 45lb plate held overhead

24 minutes. Wow. That hurt.

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

Comment #71 - Posted by: Steve in Hatfield at February 15, 2010 3:46 AM

Let me second Gene (#66). Fantastic cert in Tampa this weekend. Definitely exceeded expectations. Thanks to flowmaster Chuck and the rest of the team for sharing their insight and passion.

Comment #72 - Posted by: Jarrett Smith at February 15, 2010 3:55 AM

Great Level 1 cert in Montreal!

Much gratitude and respect to all of the trainers from HQ and the kind folks at Crossfit L'Usine.

Much love to all of the people who have supported me in my journey: Chiara, Dr. Applewater, Ben, Damir, Paul, and everyone else I'm too sore to remember!

Looking forward to bringing the message to the folks back in Beijing.


Comment #73 - Posted by: Jeremy at February 15, 2010 4:02 AM

Anyone know if chalk or tape was allowed for the muscle ups for this WOD at the 2009 games?

Comment #74 - Posted by: Matt, CrossFit Orange at February 15, 2010 4:07 AM

First time posting. Anyone know if there are pre-equisites for the Olympic or Gymnastic Certs? Haven't done any certs yet, but thinking of doing Crossfit Lvl 1 cert followed by these two.

Family Day in Ontario screws up my Globo Gym.

Comment #75 - Posted by: Andrew 25/6' 7"/190 at February 15, 2010 4:20 AM

Scaled reps and distance, 20 for 30, 10 for 15, and 200' for 300':


Comment #76 - Posted by: angstadt at February 15, 2010 4:30 AM

as rx'd


Comment #77 - Posted by: joecam 35/M/189 at February 15, 2010 4:33 AM

Congrats to CrossFit Arlington Heights athletes Josh R., Josh S., Eric S., Nell, Heather R., & Midwest Sectionals 4th place finisher Cody Varner! We're proud of you!

Comment #78 - Posted by: Karen at February 15, 2010 4:49 AM

I LOVE it that the results of the top 3 athletes from the CrossFit games have been posted with these last two WODs.

It is SO nice to have an immediate benchmark for which to aim.

Thank you for doing this and PLEASE continue to do this in the future!

Comment #79 - Posted by: Tom R at February 15, 2010 5:04 AM

subbed with tuck jumps & 3:1 pull-ups & dips for muscle ups
kicked my ass

Comment #80 - Posted by: Tyler Scott at February 15, 2010 5:34 AM

subbed tuck jumps and 3:1 pull-ups and dips for muscle-ups

Comment #81 - Posted by: Tyler Scott at February 15, 2010 5:35 AM

Keep in mind these guys and gals did this WOD after getting pounded by 7 other WODs over the games weekend before this one. They were already trashed!

AW - crazy time! Are you competing in the games?

Comment #82 - Posted by: Fletcher at February 15, 2010 5:49 AM

1/2 chipper
Scaled reps by half
subbed tuckjumps for double unders

Comment #83 - Posted by: Hugh McConnell - M/35/6'0/170 at February 15, 2010 6:09 AM


15 135# cleans
30 Toes to bar
30 Box jump, 18.75" box
DID NOT DO Muscle-ups
30 40# dumbbell--Push press
30 Double-unders with singles in between
15 Thrusters--2 @ 135# & 13 @ 115#
30 Pull-ups
30 Burpees
300' Walking lunge with 45# plate held overhead


Comment #84 - Posted by: nutfam at February 15, 2010 6:11 AM

Awesome video on the Air Force WOD!

Comment #85 - Posted by: Jay Lampas at February 15, 2010 6:12 AM

95# barbell push press otherwise as rx'd

Comment #86 - Posted by: Nickosaurus at February 15, 2010 6:40 AM

bw 165

skipped: toes to bar, muscle ups, walking lunges


Comment #87 - Posted by: paulw at February 15, 2010 6:47 AM


135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
30 pull-ups/30 dips
25 pound dumbbell Push press, 30 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead


Doing this WOD only leaves me more in awe of competitors like Mikko who did it in half the time with more weight.

Comment #88 - Posted by: Mike at February 15, 2010 6:50 AM

Re: Level 1 cert at Crossfit Ranier-
I am practically speechless as I am trying to comprehend all that I learned this weekend. There was so much I thought I knew, but now find out that I did not know so much at all. If that doesn't make sense to anyone, it sure does to me. Thanks to all the trainers and to Crossfit Ranier for a wonderful time and a great educational experience...and now, I realize that I have a lot of work to do, undoing what I have already done...and that is still a good thing. There were an awful lot of great athletes...and greater people...in that room.

Comment #89 - Posted by: Rolf at February 15, 2010 6:51 AM

40lb push press/push jerk do you do both,or pick one.

Comment #90 - Posted by: pete at February 15, 2010 6:51 AM

Awesome time this weekend in Montreal!
I met some of the greatest coaches on this earth!
I've learned a LOT with this wonderful certification. They clarify everything and everything makes sense after seeing THE CrossFit coaches.
Keep in touch and train hard again and again.

Mike, the belgian

Comment #91 - Posted by: Michael Deboever at February 15, 2010 6:57 AM

gym closed today, so did 1/2 murph, cindy style


Comment #92 - Posted by: jeglit (m/38/6'4"/225) at February 15, 2010 6:57 AM

tough day...

subbed 115# for squat clean, 95# for thrusters


m23/6'1"/163 lbs

Comment #93 - Posted by: Danny G at February 15, 2010 7:05 AM

The level one cert in Brisbane was a phenomenal experience. Big thanks to the cross fit trainers Matt, Steve, Chris, Taz, Kevin, Zane, Danny and Brett you guys were fantastic and very inspiring. I have gained so much knowledge which will be extremely beneficial in my own training as well as others. There was also great feedback from all trainers during the practical side of things: technique and form. First time performing workouts in a cross fit box as I train from my boyfriends garage and all I can say is I LOVE IT. It was an unreal experience! I just feed off the enthusiasm and yelling. I have met such an awesome group of people full of energy and I am so happy to be apart of such an amazing community.

Comment #94 - Posted by: Annabelle Reely at February 15, 2010 7:07 AM

Scaled to myself & home gym
15 155# Squat celan
30 hanging leg raises (what is toes to bar?)
30 24" box jumps
30 dips (no rings here)
30 45# push press
30 single unders
15 95# Thrusters
30 burpees
then something puked up and I stopped

Comment #95 - Posted by: upjhoult at February 15, 2010 7:13 AM

Did women's RX weights. What a gasser.

Can't do musle ups yet, so subbed jumping muscle ups (feet starting on the ground) and did 20.

24:33. Might've gone a little faster if I had some competition or even a workout buddy but I was pleased with my time. Can't imagine how these athletes got through this after that exhausting weekend. Eye on the prize I guess!


Comment #96 - Posted by: Maria at February 15, 2010 7:28 AM

Was alone today so I did a modified wod.

5 rounds of:
5 push-jerk 80kg (power cleaned it up)
10 burpees
10 KB swings 2 pood
30 dubble-unders


Comment #97 - Posted by: Bugsy at February 15, 2010 7:30 AM

#91.. Just finished watching Women's Chipper Competition and they chose either press or jerk, with DB and 2 hands..

Comment #98 - Posted by: robbyhernz at February 15, 2010 7:44 AM

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



Comment #99 - Posted by: santi at February 15, 2010 7:50 AM

Mattd # 34 - I think you've come to the right place. Cochran 58 had some helpful comments for you, and you might also want to check out crossfitendurance.com. It will have endurance-oriented and swimming-specific workouts that should help with your sport-specific conditioning during your offseason, and they are meant to be done in tandem with the WODs from this page. The only other thing I can suggest is, no matter how fit you are (and I bet you are pretty darn fit) don't be afraid to go slow at first and pay attention to the "getting started" stuff that is linked to this page. Good luck and good times!

Comment #100 - Posted by: Kamper M/45/200/74" at February 15, 2010 8:06 AM

Great Crossfit Level 1 in Tampa! Thank you guys and gals! Chuck was fantastic, as were all of the instructors.

You all were fun, funny, and very good at instructing. In fact, you all were inspirational.

Comment #101 - Posted by: David Lee at February 15, 2010 8:06 AM

M/38/145#/5'4" --> 31:48
modified cleans down to 135# (165# is my PR)

Comment #102 - Posted by: paul d at February 15, 2010 8:09 AM

This WOD was ridiculous. Lots of scaling.

Squat clean (115lbs)
15 Muscle-ups (subbed 30 pull-ups/30 dips)
Double-unders (subbed box-jumps)
Thrusters (95lbs)
Walking lunge (25 lbs plate, 200 feet)

Time: 30:22
(That was rough...)

Comment #103 - Posted by: Simon/29/M/185/5'9" at February 15, 2010 8:11 AM

You have to be kidding!

Took me 12 minutes, but had to stop after the box jumps (time).

Comment #104 - Posted by: Hale at February 15, 2010 8:18 AM

rx'd mid 20s hard to tell running through globo gym to get to each part

Comment #105 - Posted by: ianb at February 15, 2010 8:20 AM

CrossFit Level 1 at Rainier CrossFit

All of the trainers were extremely knowledgeable, accessible, and encouraging. They delivered their wealth of information with intelligence and humor.
Todd Widman is truly a gifted speaker -- and such a valuable asset to CrossFit. He speaks with such honest, entertaining, passion. His enthusiasm is infectious.
It was a great experience to be in a room filled with people all sharing a common goal. Thank you to all of the trainers and Kurtis for an amazing weekend.

Comment #106 - Posted by: Lori Palomino, CrossFit Lake Tapps at February 15, 2010 8:28 AM

100# squat cleans
30 toes to bar
30 box jumps 20"
10 muscle ups~ **Bar muscle ups..shoulder still can't handle being in the rings so well.
25# DB presses
30 double unders
95# thrusters, 15 reps
30 pull ups
30 burpees (I think I began frothing at the mouth and drooling)
300 feet walking lunge 25# plate overhead

TIME: 23:09

Comment 106~ Glad you had a great experience Lori!

Comment #107 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 15, 2010 8:35 AM

Level 1 - Montreal

The crew that did my cert was amazing (Pat, Jon, Stephane, Miranda, Ron, and Heather). Each coach brought something different to the table...

Pat's quite intensity and ability to motivate were amazing.

Jon's intensity was something else, I was truly amazing at what and how he could get people to move.

Stephane was a gentle giant, his tactile cues were very helpful and his knowledge off all things crossfit was baffling.

Miranda's smile and enthusiasm were inspiring!

Ron...your singing and humour made the weekend lighten up the mood.

Heather's moves and demo's were great, the power and lines that she moved in were crisp.

I am greatful for such an amazing crew who kept me captivated and interested the entire weekend. HQ did an amazing job assembling these guys, they were an extremely well rounded crew!

Comment #108 - Posted by: Perry at February 15, 2010 8:49 AM

alright guys and gals, all those who watched Coach's latest video on "perfect Technique" (or lack there of) did this change any viewpoints? Is form overrated? If our knees are bowed out on a back squat or our back rounded on a deadlift is it still a PR in the crossfit commmunity? Just curious to hear some thoughts.

Comment #109 - Posted by: Zach m/175/5'10" at February 15, 2010 8:50 AM

Hey all,

What a wonderful cert here in Montreal this weekend ! My first intership !!! And home too ! I just wanted to thank all of you newly certified CrossFitters for the nice weekend. Hope you enjoyed it as much as I did. You all worked hard and it showed ! It certainly made my job much harder, as having to correct subtleties is much harder than correcting gross faults.

Also, a big thank you to the trainers for giving me the opportunity to be there and fine tune my coaching skills. Although most of my job was to observe and steal your techniques, I did learn a lot and will for sure dig in deeper with my clients !

Good luck to all of you !

Train hard.

Comment #110 - Posted by: Roberto at February 15, 2010 9:15 AM


Comment #111 - Posted by: charbs 185/24/m at February 15, 2010 9:17 AM

Didn't know how my L-knee would handle the reps, so planned on 10 for 15 and 20 for 30 (the Porch). Got into Sq.Cleans and felt good, so did 15 and 30 as rx'd with sub 3:1 PU/Dip for MU.

DU are still rough, broken with singles between.

Died @ 20 Burpees and had nowhere to do walking lunges.

34:48 up to 20 Burpees.

Comment #112 - Posted by: Billy/Engine25 M/37/214/69" at February 15, 2010 9:21 AM

Ouch. Scaled to pack, subbed K2E & 3:1 pullup/dip.

About the same level of suckness as 300 or filthy fifty, because of the burpees & lunges at the end; almost finished with a pukie.

Easing back into WODs (scaling to pack) after forearm injury & basketball season - been on Starting Strength since Sep. Metcon needs work. CFT has gone from 640 to 840 since last May. Shooting for 400# DL on 40th b-day in Apr.

Mike/39yo/6'2" 230lbs

Comment #113 - Posted by: mike at February 15, 2010 9:21 AM


31:17 as Rx'ed.

Comment #114 - Posted by: sailiorcrew at February 15, 2010 9:24 AM

M 43 165

As rx'd 28:12

Comment #115 - Posted by: RCB at February 15, 2010 9:26 AM

Just finished the L1 cert at Rainier CF. Great weekend, awesome, awesome trainers! I think I could take it a few more times before I could absorb all that was presented.

Thanks to Kurtis and Laurie for hosting, and to Laurie for cooking and bringing food...pretty sure I ate twice my block allotment on day 1, and burned it all up!

Thanks to the trainers...you were all awesome, inspiring, encouraging...thank you for sharing your knowledge and enthusiasm and being patient with all our questions! I have some of the best trainers on the planet already, but it was great getting to work with all of you, getting feedback and seeing the different training styles.

Comment #116 - Posted by: Cheryl R. at February 15, 2010 9:28 AM

Re: Level 1 cert at Rainier Crossfit

The trainers were awesome, and dumped a huge amount of useful... or should I say functional... information on us, and then backed it all up with experience, anecdotes, and a wide array of techniques. We were even treated to 2 different WODs by the trainers as a lunch show. It's awesome listening to how these things should be done, and then seeing the capabilities of the people teaching us. Lisa, you are a STUD with those stone shoulders!
Thanks hugely!

Comment #117 - Posted by: Levi at February 15, 2010 9:31 AM


As Rx'd (bar muscle up)


Comment #118 - Posted by: ArcLite at February 15, 2010 9:42 AM

Skipped MUs because I don't have any place to do them (didn't sub pullups/dips). Subbed KTE for toes to bar.

Squat clean: 155x15
Subbed KTE: 30
Box jump: 18"x30
DB PP: 40sx30
DU: 30
Thrusters: 135x15
Deadhang pullups on square post: 30
Burpees: 30
Walking Lunge: 45 lbs x 300ft

Time: 20:37

Seemed like a good WOD to test overall functionality. Wish I had a place I could do MU.

Comment #119 - Posted by: Dan at February 15, 2010 9:45 AM

CFWU x 3,

Not as Rx'd*

*115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
*95 pound Thruster, 15 reps
*30 Pull-ups--gravitron assist #40
30 Burpees
*300 feet Walking lunge with 45lb plate held overhead; 50 lunges with wt, 50 without


Comment #120 - Posted by: F15E_WSO/47/6'/180 at February 15, 2010 9:47 AM

Comment #60 posted "as rx'ed" by AW. You posted your time as 15:46 rx. Dude can I get a vid of that because you just beat Mikko by 3 minutes and he bearly stopped. Fantastic work if legit!

Comment #121 - Posted by: HP at February 15, 2010 10:02 AM

CG E-City CrossFit;
I could have called this "Dan's Kryptonite"-Squat cleans, muscle ups & double unders!!!
*Muscle ups progressions with rings at 6 foot.
CrossFit Humbles!!!!!

Comment #122 - Posted by: Dan Leary at February 15, 2010 10:02 AM

34:55 as rx'd

I was 60' into the lunges at the 30 minute mark. The lunges would have been much easier if I didn't have to keep turning.

Squat cleans and thrusters ate me up. I can't imagine doing this as the 8th WOD in a 3 day period. On the positive side DU's were unbroken. Once again the garage was freezing.

4:44 15 155# squat cleans
2:47 30 toe to bar
1:16 30 24" box jump
6:01 15 mu's
2:20 30 40# db pp/pj
:31 30 du's
5:43 15 135# thrusters
1:38 30 pu's
3:15 30 burpees
6:45 300' 45# walking lunges (15 laps of 20 foot floor)

Comment #123 - Posted by: Jim D. 49 m/165/5'11" at February 15, 2010 10:17 AM


as rx: 32:42

Comment #124 - Posted by: jnel at February 15, 2010 10:20 AM

32:03. 135#s.cleans, 72#kb for push press, 10muscle ups then 10 jumping muscle ups, surprisingly full wieght on thrusters, 150 feet lunges as perscribed then on way back lunged about every 3rd step.

Comment #125 - Posted by: sbennett at February 15, 2010 10:28 AM

Props to those who actually did this as Rx'd. This was crazy.

Comment #126 - Posted by: SamE at February 15, 2010 10:29 AM

Set myself a 30min time limit on this one. Unfortunatley DNF. Got as far as pullups before time ran out.


Comment #127 - Posted by: Stevie G at February 15, 2010 10:31 AM


29:20 as Rx'd

Just wanted to finish this one under the 30min cap from the games. The athletes at the games truly deserve the title of fittest folks on the planet. This was brutal. Still sweating 20 minutes later. Never went to the ground though!


Comment #128 - Posted by: Dan B at February 15, 2010 10:34 AM

#60 good job...
34 minutes of pain, some trouble with eq (gym was kinda full), think I could press the time down to 30-31 but not a sec less. Hats off for Miko o co....

Comment #129 - Posted by: jake at February 15, 2010 10:42 AM

I'm still sore. lol

Comment #130 - Posted by: Corey W at February 15, 2010 10:47 AM

Scaled it down here and there and subbed DU with tuck jumps. Awesome wod!

Comment #131 - Posted by: EmilX at February 15, 2010 10:49 AM

they made this the last event at the upcoming swft finals on march 6. I did it once and it was a nightmare at 34 minutes lets see what happens

Comment #132 - Posted by: ryan at February 15, 2010 10:53 AM

Anyone have any recommendations/suggestions/advice regarding a rotator cuff injury and the fastest way to recover??????? Any feedback would be greatly appreciated!!!

Comment #133 - Posted by: JDawg at February 15, 2010 10:53 AM

As Rx'd 41:43

Comment #134 - Posted by: Alan at February 15, 2010 10:54 AM


Had to do MU progressions instead of full MUs...still working on getting consistent.

Comment #135 - Posted by: Nick M/27/ 5'10"/187 at February 15, 2010 10:56 AM

Wow. Killer. Took my time, but did all as Rx'd (except assisted Muscle-Ups):


Comment #136 - Posted by: John m/68/168/41 at February 15, 2010 10:57 AM

feldt good in a wierd way.

as rx'd (box jumps in the stairs up to the muscle ups)

time: 34'31

Comment #137 - Posted by: ccfeldt at February 15, 2010 11:01 AM

35:51. Jumping MU.

Comment #138 - Posted by: therozfather at February 15, 2010 11:02 AM

135lb cleans
95lb thrusters but did 20 instead of 15.
45 pullups and dips for 15 muscle ups


Comment #139 - Posted by: StewC M/51/5"11'/170 at February 15, 2010 11:04 AM

Completed CF level 1 in Montreal this weekend, what a great experience, such an amazing training team, you are all inspiring, extremely knowledgable and enthusiastic. I realized after this weekend that I have alot of work and alot or research to do to become amazing coaches like all of you. I feel like I took with me a little bit of each trainer . Thanks Pat, Miranda, Heather, Jon, Rob and Stephane.

Comment #140 - Posted by: JoseeQ at February 15, 2010 11:13 AM

rx'd 37:38


Comment #141 - Posted by: Aush at February 15, 2010 11:17 AM

Did all as RX. During thrusters, my watch stopped somewhere between rep 1 and 8...so in the end, my watch said 46 minutes on the dot, but I added 5:30 to it.

51:30 all exercises RX. Goal going into it was 35...whoa.



Comment #142 - Posted by: Jordan...28/180 @ Holloman AFB at February 15, 2010 11:20 AM

I am at the fire station today and our computers are unable to access or play some of the videos. I cannot get to the toes to bar video. Would someone be able to explain that exercise for me? I would really appreciate it.


Comment #143 - Posted by: Anderson at February 15, 2010 11:22 AM


Haven't CF'd in a few days so this was just great haha.

33:26 as below (sub'd a few)
Sub'd 135# Squat clean, 15 reps
Sub'd 20 Toes to bar
Rx'd 30 Box jump, 24 inch box
Skipped 15 Muscle-ups
Rx'd 40 pound dumbbell push jerk, 30 reps
Sub'd 30 Tuck jumps
Rx'd 135 pound Thruster, 15 reps
Rx'd 30 Pull-ups
Rx'd 30 Burpees
Rx'd 300 feet Walking lunge with 45lb plate held overhead


Comment #144 - Posted by: DenverDawg at February 15, 2010 11:26 AM

That was so tough on the shoulders and quads.
15 100lb Squat clean
30 TTB
30 BJ
10 MU
30 Dumbell PP 35lbs
30 Tuck jumps
15 Thrusters 95lbs
30 PU
30 BP
300' OWL 25lb
42m 09s
wow. thrusters and cleans took me about 10mins. Very embarassing. Need some major front squat work.

Comment #145 - Posted by: Carter Nyman at February 15, 2010 11:30 AM

This was one of the toughest ones I've done.

155# Squat clean, 15 reps
30 Wiper
30 Box jump, 24 inch box
30 Pull-ups with 45# assist
30 Dips (20 with 45# assist, 10 with 75# assist)
40# dumbbell Push press 30 reps
30 Box Jumps
135# Thruster, 15 reps
30 Pull-ups with 45# assist
30 Burpees
160’ Walking lunge
140' Walking Lunge with basketball held overhead

Comment #146 - Posted by: Linwood Wright at February 15, 2010 11:33 AM

my modified workout:
15 cleans 125lbs
30 toes to bar
30 box jump 24"
45 pullups
45 dips
30 dumbbell push jerks 30lbs
30 double unders
15 thrusters 110lbs
30 pullups
30 burpees
300' walking lunges w/35lbs overhead

sure sprained ankle slowed me quite a bit. But, happy to get back at it with a met-con workout. I know I'm probably in the minority but I wish we had more of these type of workouts and fewer pure strength workouts. Not a complaint just my personal preference.

3 rounds:
towel chinups 55lbs assistance
rolling Swiss ball presses 35lbs

Comment #147 - Posted by: jc at February 15, 2010 11:35 AM

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Box jumps to 27inches
Pullups C2B
MU's were not with wrist flick

Time 34:13

Oh man was I breathing hard all the way through.
Cleans took a wile I did them in 3's
box jumps slower then i would have3 liked
MU's good, 3's and 2's
PP in 10/10/5/5
thrusters is 3's2' 3 sets took time on thease, no 321go there
pullups go Burpees, I was going slow, Brady pushed me to go faster and I did got faster and almost passed out. Fell back on my butt seeing stars for a bit and get REAL breathy, recovered, dragged myself through the rest.

Over head carry was wicked. It was a killer.

I have Fran caugh now.

Comment #148 - Posted by: NikNichols42yo 5'7'' 165lbs at February 15, 2010 11:39 AM

Excellent WOD! I love that feeling after a workout when you feel like you cant do any more because you worked so hard. Good stuff.

Comment #149 - Posted by: Chris H. at February 15, 2010 11:42 AM

"as rx'd
Comment #60 - Posted by: AW at February 14, 2010 11:54 PM"

This person ^ is either Clark Kent, or Obama.

Superhuman or Liar.

Comment #150 - Posted by: adolsammy at February 15, 2010 11:44 AM


T2B is literally as it sounds. It is almost like knees to elbows only you go a bit farther and get a larger crease/ fold at the waist in order to roll your feet all the way up the the bar. Typically CF says (at least, the affiliates I've been to) that any part of your feet touching the bar counts. Deeper burn in the abs than K2E. Good luck!

Comment #151 - Posted by: Maria at February 15, 2010 11:45 AM

#60? Yea right! Maybe for half the workout!

Comment #152 - Posted by: Lincoln at February 15, 2010 12:00 PM

One month Crossfit anniversary!

had to scale it down a bit:
115 lbs. squat clean x15
30 leg lifts
30 box jumps (jumped up 2 basement stairs ~20in)
15 pullups, 15 dips (sub for muscle up)_
95 lbs. barbell push press x 30
30 tuck jumps
95 lbs thruster x 15
30 pullups
30 burpees
20 walking lunges with 45lb plate pressed overhead


Comment #153 - Posted by: NickK at February 15, 2010 12:03 PM

15 155 lb. squat cleans
30 toe to bars
30 bench jumps (20" ?)
30 pull-ups/30 dips (mu substitution)
30 40 lb. db push press/jerk
30 anchored sit-ups (double under sub)
15 135 lb. thrusters
30 pull-ups
30 burpees
45 lb. plate walking lunge (maybe 100 yards?)


Comment #154 - Posted by: blaney at February 15, 2010 12:03 PM

forgot to post time for #150

time: 30:49

Comment #155 - Posted by: NickK at February 15, 2010 12:06 PM


3 rounds for time of:

#95 front squats x 7
#95 thrusters x 7
#95 back squat x 7
#95 push press x 7
#95 DL x 7
#95 SDLHP x 7
#95 power clean x 7


Comment #156 - Posted by: justinA at February 15, 2010 12:09 PM

when it say 40# DB push press/push jerk:

1. does that mean I choose and stick with that?
2. is that one 40# DB, 2 20# DB, or 2 40# DB?

Comment #157 - Posted by: Ransom at February 15, 2010 12:11 PM

legs are toasted

lost count of the lunges at 176 feet at 24min12

i guess i've finished around 26

as rx'd

Comment #158 - Posted by: 11381/29/m/5'7/155 at February 15, 2010 12:12 PM

CFWU (-)

Scaled Cleans to 135, and Thrusters to 100.
Sub'd Tuck Jumps for DU's.

All else as RX'd:


Whew! Next time, under half-hour!

Comment #159 - Posted by: jpatrick M/47/66"/135 at February 15, 2010 12:19 PM

33:22, had to sub KTE's and tuck jumps for DU's. Couldn't do a single lunge with the 45, so I bagged it and did unweighted lunges. Done after work.

Comment #160 - Posted by: ScottMacArthur at February 15, 2010 12:25 PM

Squat Clean (95lbs) 15 reps;
Knees to Elbows 30 reps;
Box Jumps 30 reps;
Dips 30 reps;
Dumbbell Push Press (40lbs each arm) 30 reps;
Box Jumps 30 reps;
Thrusters (95lbs) 15 reps;
Pull Ups 30 reps;
Burpees 30 reps;
Walking Lunges w/ 25lb plate overhead 30 reps.

Time: 34:03 minutes

Cardio: Eliptical 20 minutes 3.15 miles

Comment #161 - Posted by: Shawn Becker at February 15, 2010 12:28 PM

Just finished the level one cert at Rainier Crossfit in Puyallup, WA. WOW! What a wealth of information in two days. I can't imagine better instructors. Thank you Todd, Kurtis, Chris, Josh, Lisa, and Jenika.

Comment #162 - Posted by: Chuck at February 15, 2010 12:36 PM

WOW... the US Midwestern Sectionals video is AMAZING!

Comment #163 - Posted by: Kyle at February 15, 2010 12:36 PM

This one ate me up.Sub'ed 3:1 pull-ups and dips for MU's. Otherwise as RX'd. 44:43 . My buddy smoked me today with a time of 35:50.Good job Neil

Comment #164 - Posted by: Dusty at February 15, 2010 12:41 PM

cherry picking the chipper...

85# squat clean, 15 reps
30# dB push press, 30 reps
85# thrusters, 15 reps
30 pull ups (notch 7 on machine)
25 lunges with 25# plate over head



note: apartment gym. no bumpers.

603 ptp. workout #2 of 12/ deadlifts: 185#x5, 180#x5

Comment #165 - Posted by: PiosoendAlppe at February 15, 2010 12:44 PM

Anybody who wants to hear a really cool song in honor of our military click on the Crossfit Ape page on the affiliates of Oregon (Klamath Falls) It is called "the Warrior song" and it is super cool.

Comment #166 - Posted by: Dusty at February 15, 2010 12:44 PM

Regarding "the Warrior song" scroll to the bottom and click on "older posts"

Comment #167 - Posted by: Dusty at February 15, 2010 12:51 PM

In a rare moment of lucidity, I imposed a 30 minute cap on this WOD. Time expired with about 240 feet of lunges to go, much to my delight, although I was kind of hoping I would run out of time without doing any lunges or burpees. Did the last 8 thrusters at 95 lbs., otherwise weights and reps as rx'd.

Buy in: box squat 11" box 3-3-3-3 185-205-215-215; bench press 1-1-1 215-205-225.

Comment #168 - Posted by: Kamper M/45/200/74" at February 15, 2010 12:55 PM



125# squat clean, 15 reps
15 toes to bar, 15 knees to elbow
30 box jumps, 24" box
15 muscle ups (30 pullups, 30 dips)
40# DB press,30 reps (half of them were with 35# DB)
30 double unders
105# thrusters, 15 reps
30 pull ups
30 burpees
300' walking lunge, (45# plate over head, 100 steps

Comment #169 - Posted by: JBreakey m/18/5'11"/165 at February 15, 2010 1:00 PM


forgot to start clock till after the first 5 squat cleans. subbed tuck jumps for du's and 3:1 pullups/dips for thrusters. all else as rx'd:


Comment #170 - Posted by: ericthered at February 15, 2010 1:10 PM


Subbed Jumping Muscle-ups and Tuck Jumps for Double-unders, everything else was as Rxd:


Comment #171 - Posted by: Scott S. - IL at February 15, 2010 1:13 PM

To all u beast that finished under thirty minutes, I salute u. This mortal man has alot of catching up to do. This one hurt bad.


Comment #172 - Posted by: AD at February 15, 2010 1:16 PM

Had to scale just to complete this WOD.

Just when I believe I've experienced the most difficult WOD, I'm hit with another that challenges me more than I could ever imagine, and this WOD proved to be the most difficult in the 3 mos. I've been following the WODs.

Cleans - 135lbs, 15 ea
Toes to bar - 30 ea
Box jumps - 30 ea
Pull-ups / push-ups - 45 ea
DB Push Press - 40lbs, 30 ea
Single Unders - 120
Thrusters - 110lbs, 30 ea
Pull ups - 30 ea
Burpees - 30 ea
Walking lunge - 300 ft, no wt.

46:40...I have much respect for those with sub :30 time.


Comment #173 - Posted by: Doug at February 15, 2010 1:19 PM

Subbed 45 ea. pull ups and dips for 15 muscle ups.
120 single unders.

The rest as RX'd. 45:45.

MAD respect for those who do it sub 30. I probably could have shaved off 3-5 minutes if I would have had my rings and if I was able to set up my equipment closer together...it's hard in a big gym full of "traditional" lifters...they don't really understand using multiple pieces of equipment at once. Nonetheless..I was smoked. Great WOD

Comment #174 - Posted by: Dustin at February 15, 2010 1:28 PM

Bwt: 141

As Rx'd, no judge, and didn't do all the prior workouts and still a challenge. Nice work to those who hit it up as the last WOD at the games.


Comment #175 - Posted by: Speal at February 15, 2010 1:35 PM

Sub'd pullup/dips for MU


Comment #176 - Posted by: Jacob at February 15, 2010 1:37 PM

SPEAL- you are a beast! Great job!

Comment #177 - Posted by: nadia shatila at February 15, 2010 1:38 PM

Sub'ed 45 pull-ups and 45 dips for 15 muscle-ups.

Everything else as Rx'ed.

Total time = 1:06:06

Comment #178 - Posted by: fosterww98 at February 15, 2010 1:49 PM

WOD - 6 (+2 HSPU)

This one just like sex. 'Cept different.

Comment #179 - Posted by: rebar [51y/m/11st/70"] at February 15, 2010 1:55 PM

32:20 Rx

Comment #180 - Posted by: GAC 27/M/6'4/185 at February 15, 2010 2:00 PM

Very impressive, Speal.

15 155lb squat cleans
30 Knee raises
30 box jump 24inches
15 pushups, 15 Dips
40lb Dumbbell SP / PP. No Jerks.
30 Tuck Jumps
15 135 lb Thrusters
30 Jumping PU
30 Burpees
30M Walking Lunge. CRAP. I read that wrong. Dammit.

Comment #181 - Posted by: mr blue at February 15, 2010 2:00 PM

34 yom 225 bwt

wod w/ a sub
all as except did modified muscle ups
time: 33:28

crazy brutal, mad props to the games guys and gals for killing this one after all the other work they put in on the previous day.

Comment #182 - Posted by: brian t at February 15, 2010 2:04 PM


Subbed tuck jumps for double unders: 64:45
did yesterdays wod 1st

Comment #183 - Posted by: Karim saoud at February 15, 2010 2:08 PM

Had an amazing time at the cert this weekend in Montreal. The Crossfit crew did an outstanding job.

Comment #184 - Posted by: Jason Pichie at February 15, 2010 2:10 PM


2.5 mile run

cfwu x 3
Did fran not enough time

95 lb thrusters
pull ups with 30 lb band

Comment #185 - Posted by: tpdfish at February 15, 2010 2:14 PM

Scaled big to Pack : Still working back into Crossfit after a month or so of only cardio during lower back and shoulder injury recovery.

115 pound Squat clean, 10 reps
20 Knees to elbows
20 Box jump, 20 inch box
25 pound dumbbell Push press , 20 reps
20 Tuck jumps
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

Time: 19:02

Comment #186 - Posted by: coyo at February 15, 2010 2:17 PM

age 20 bw 170

22:37 done with assisted kneeling muscle ups due to the fact that there was nowhere to hang the rings high enough.

this was absolutely brutal. i was instantly pouring sweat. this one definitely ranks up there with the best of them

Comment #187 - Posted by: Chris S at February 15, 2010 2:20 PM

95 pound Squat clean, 15 reps
10 Toe to bar
30 Box jump, 20 inch box
25 pound dumbbell Push press , 20 reps
5 3x3 dip/pullups
65 pound Thruster, 15 reps
15 Pull-ups 55lb assist
7 pull-ups 65lb assist
8 pull-ups 75lb assist
30 Burpees
100’ Walking lunge with 10lb medicine ball

Comment #188 - Posted by: Tim at February 15, 2010 2:22 PM

as rx'd
did during games days and got 39:20
don't think I did full 300ft then and also had to do MU on low bar this time so not a lot of room for kip
butt-kicker for sure

Comment #189 - Posted by: justaman - liberty sc at February 15, 2010 2:49 PM

Just got back from Level 1 Cert in Tampa!! What a great experience. Great people getting together learning from great pasionate coaches!! Kudos to all for making it so special!!

People Go to LEVEL 1 certs you wont regret it. Worth every penny and then some!! Best valentines day with the wife!!

Comment #190 - Posted by: UD-ai at February 15, 2010 3:04 PM



The burpees and lunges were the worst

Comment #191 - Posted by: graham holmberg at February 15, 2010 3:09 PM




Felt great. New paleo-ish diet and hydration is helping BIGTIME. Bring it on (hahah- famous last words)

Comment #192 - Posted by: Dizzy at February 15, 2010 3:12 PM


55:31 rx'd

Had to wait for some areas/stations to open up, might have gone sub 40 otherwise. Shoulders are burning.

Thx coach.

Comment #193 - Posted by: Christopher Putnam at February 15, 2010 3:15 PM

10 squat cleans 85#
20 Toes to bar
20 box jumps
10 dips
20 dumbbell push press 25#
40 jump ropes
10 Thrusters 85#
20 pull-ups
20 burpees
70 ards walking lunge 25lb plate

Comment #194 - Posted by: LeeThomsen at February 15, 2010 3:21 PM

Almost rx'd:

155# Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
Pullup/Dip muscle up conversions
40# press, 30 reps
30 DUs
135# Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet lunge with 45#


Comment #195 - Posted by: Brent/26/m/5'11"/190 at February 15, 2010 3:31 PM

145# squat cleans, 15 reps
30 tows to bar
30 jumping squats (no boxes :/)
15 muscle-ups
40# dumbbell push press, 30 reps
30 double-unders
115# thruster, 15 reps
30 pull-ups
30 burpees
300 ft. lunge w/ 45# plate held overhead

Time- 36:32

Comment #196 - Posted by: Daniel B at February 15, 2010 3:35 PM


37'38" subbed 30 jumping muscle ups, o/w as rx'd

As usual, that was much harder than I expected (and I expected it to be really hard!). The thrusters and lunges were brutal! Only Eva is more difficult, though I think that a lot with these new exercises. Love it, headquarters. Thanks for the hard work and for making us work hard!

Comment #197 - Posted by: Chris R at February 15, 2010 3:36 PM

subbed 115lbs for squat cleans
75 lbs with bar for Push presses
95 lb thrusters
and kneeling muscle ups


Comment #198 - Posted by: joseph/26/m/5'10/175 at February 15, 2010 3:43 PM

some subs and scaling due to wrist injury:

used power cleans
skipped M/U
otherwise, used rx'd weights, and did 2/3rds reps of each exercise.

awesome workout

Comment #199 - Posted by: stojo at February 15, 2010 3:50 PM

scaled the cleans to 135lb and scaled the thrusters to 95lbs

otherwise as rx'd 36:20.

Every part of my body is tired

Comment #200 - Posted by: jamie/31/m/175/5'11" at February 15, 2010 3:53 PM

Subbed muscle ups with 45 dips and double unders with 30 tuck jumps.

Was at about 20:30 halfway through burpees when the lunch came back up and I called it quits.

Tough WOD.

Comment #201 - Posted by: Brian 19/m/6'3"/230 at February 15, 2010 3:54 PM


65# Squat clean (bad form)
20 toes/elbows
20 box jumps
10 dips & pull-ups (muscleup sub)
50 lb push press 20x
40 single unders
65 thrusters 10x
20 pullups (assited)
20 burpees
100' walking lunge 25lb plate

ego is the most tired! A constant struggle.

Comment #202 - Posted by: j at February 15, 2010 3:55 PM

did everything Rx except:

45 dips for muscle ups
115# thrusters (15reps)


***Was messing around with the rings prob 40 minutes after the WOD and got 3 muscles up (singles)!!! Very exciting haha!

Comment #203 - Posted by: John Carstensen at February 15, 2010 3:55 PM


45 dips for muscle ups
115# for thrusters

everything else Rx

got my first three muscle up's today just messing around with the rings after the WOD. 40 minutes after that is haha

Comment #204 - Posted by: John Carstensen at February 15, 2010 3:57 PM

I was owned on this one.

35:34 as rxed.

Comment #205 - Posted by: Sidahmed at February 15, 2010 3:58 PM

Crossfit Level 1 Cert. @ Rainier Crossfit

I had a great time! All of the trainers were extremely knowledgable. I really liked how they rotated through each group so that we were able to experience how each one of them coaches. I picked up several tips and plan on using them.
Thank you to Curtis for hosting this great event and thanks to Todd for your sense of humor and for keeping things moving along.
The only down side for me was having a touch of flu on the first day. Thankfully I was better for day 2!

Comment #206 - Posted by: Cari Blair at February 15, 2010 4:01 PM


49:49..Only scaling was on the MU's. I did MU with rings just overhead, so a little spring to help me up. No other Subs or scaling! DU's came super easy for the first time!! Thrusters Killed me!

Here are my splits (I knew I was not setting any records, so I did not mind the time it took me to look...LOL)

9:33 15x155# Squat clean
12:41 30 Toes to bar
15:15 30 Box jump, 24"
22:03 15 Muscle-up progressions @ 6'3"
25:28 40# DB PP/PJ (did 20PP and 10PJ)
26:47 30 Double-unders
34:48 15x135# Thruster
38:44 30 Pull-ups
43:04 30 Burpees
49:48 300' Walking lunge w/45# plate held overhead

Comment #207 - Posted by: neil at February 15, 2010 4:03 PM

felt sick before hand, thought the workout would help...

39:30 as rx'd...

...then met pukie out my the rings.

Comment #208 - Posted by: MoisesDelMar M/26/165/5'8'' at February 15, 2010 4:13 PM

75, yes, chalk was allowed at anytime during the games.

Comment #209 - Posted by: MoisesDelMar M/26/165/5'8'' at February 15, 2010 4:16 PM

39:47 Holy Crap!

Comment #210 - Posted by: jef at February 15, 2010 4:20 PM


W/U: jump rope, 100 single-unders; 17 ROM exercises; (air squat, AbMat sit-ups, PP w/25# DBs, push-ups), 3x10.

As Rx: 28:20.

C/D: skipped.

Unlike yesterday, everything today felt slow. Still had fun doing it.

Comment #211 - Posted by: rjf (Since 07-20-07. WOD no. 707) at February 15, 2010 4:28 PM

assisted MUs
lunges were barely lunging
otherwise as rxed

Comment #212 - Posted by: Kyle A. at February 15, 2010 4:30 PM

48:50.Not a good time but I finished it as rx'd besides the jumping muscle ups.The 155lb. squat cleans,the 135lb.thrusters,burpees and walking lunge were the worst!pull-ups were the only exercise i had unbroken,maybe everything else will catch up to my pull-ups one day! LOL!

Comment #213 - Posted by: TRIPKASE m/37/5'7/160 at February 15, 2010 4:38 PM


Scaled as follows:

- 135 lbs squat cleans.
- 32.5 lbs dumbell push press.
- 115 lbs thrusters.
- 35 lbs plate for walking lunge.

Time: 39:17

Comment #214 - Posted by: Antun Karlovac at February 15, 2010 4:41 PM


Sub'd 60pu/60dips for muscle ups
Sub'd 135lbs thrusters for 95lbs
Gym closed so no walking lunges :-(


Comment #215 - Posted by: Tisko at February 15, 2010 4:44 PM


I did it as RX'D with a few exceptions. I did assisted MU's and jumped to a taller weight bench, then did about 300 feet for the walking lunge.


Kicked my ass because my workouts are in the morning on an empty stomach.

Comment #216 - Posted by: Wes R. at February 15, 2010 4:45 PM

As rx'd 27:52

Comment #217 - Posted by: Jay Deeming at February 15, 2010 4:54 PM

Scaled the weight down on the cleans, and thrusters. Had to sub pulls/dips for muscle ups. Other then that, pretty much as rx'd.


Used a 45LB bar instead of plate though for lunges.

Comment #218 - Posted by: Josh at February 15, 2010 5:05 PM

I just did my level 1 cert. in Montreal!

I had a blast the trainners were really profesional, funny, polite, awsome, great, when you have questions you know they will listen and answer your question..
Overall nothing to change Guys i loved it hopefully to see you all soon! :)

Thanks to Jon, Pat, Rob, Stephane, Miranda and Heather :)


Comment #219 - Posted by: Cynthia at February 15, 2010 5:20 PM

WOW! Those guys are animals. Set my sights a bit high on this one and kept the 155# for SC's and Thrusters!


Prop's to everyone who did this WOD!

Comment #220 - Posted by: BIGGIE 26/m/6'1/185 at February 15, 2010 5:23 PM

As Rx'ed

Comment #221 - Posted by: CBrown at February 15, 2010 5:25 PM


as r'xd- 36:08

Comment #222 - Posted by: MikeEGFD at February 15, 2010 5:41 PM

I took one look at this workout, realized i was going to have to sub a good amount of this stuff. I decided to do Fran.

1530 RX

Comment #223 - Posted by: BTE at February 15, 2010 5:41 PM

75# Squat clean, 15 reps
30 Knees to Elbows
30 Box jump, ~18 inch box
15 Muscle-ups (assisted with rubber band)
22# dumbbell Push press / push jerk, 30 reps
30 Double-unders
75# Thruster, 15 reps
30 Pull-ups
30 Burpees
100 alternating stationary lunges with 15lb plate held overhead


Comment #224 - Posted by: Nicky (F/46/5'2"/123) at February 15, 2010 5:44 PM

as rx'd except 45/45 pullups/dips for mu's


Comment #225 - Posted by: JackM at February 15, 2010 5:49 PM

Is the name of the song in the Air Force WOD "stepback" by Freeway and Lil Wayne?

Comment #226 - Posted by: bt at February 15, 2010 5:54 PM

36:30 as rx'd

Comment #227 - Posted by: ryan 6'/33/185 at February 15, 2010 5:54 PM

Scaled all over the place because I wasn't feeling it today and the fact that my time was gonna suck anyways due to the various stations I would have to walk to in the gym. Had to take my time unloading and re-racking all the weight I used.

115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
45 Pull Ups
45 Dips
30 pound dumbbell Push press / push jerk, 30 reps
30 Tuck Jumps
95 pound Thruster, 15 reps
30 Plurpees (Burpee to Pullup)
300 feet Walking lunge with 35lb plate held overhead

Time 33:21

Comment #228 - Posted by: stryder9 M/36/159#/5'8" at February 15, 2010 5:54 PM

34:30 as rx except

95lb pushpress (no db's)
145lb thrusters (too much time to switch plates)

I'm sure many of my lunges would not have counted since the plate touched my head - but I figure with the weight scaled up on the other exercises I'll call it even :).

Comment #229 - Posted by: ron at February 15, 2010 5:55 PM

subbed 125 for squat cleans
subbed 115 for thrusters
the rest as rx'd

Comment #230 - Posted by: Jon at February 15, 2010 6:01 PM

40:45 AS RXED

Comment #231 - Posted by: EJ at February 15, 2010 6:15 PM

Can't even imagine the crowds screaming and cheering, "Go go go!". It felt a little surreal doing this wod thinking of the games and going up against competitors like JK and Salo. And then, I can't imagine how that felt to pull such a fast time on the last wod and raise a hand victorious. Even though my time was nowhere close it was still fun to do the same wod.

Subbed muscleups for 15 pullups and 15 dips.

Time 32:32

Comment #232 - Posted by: Cory at February 15, 2010 6:17 PM


125 pound Squat clean, 15 reps
30 Knees to Elbows
30 Box jump, 24 inch box
30 Pullups / 30 Dips
40 pound dumbbell Push press / push jerk, 30 reps
100 Rope jumps
70 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
100 Lunges


Comment #233 - Posted by: H Lane at February 15, 2010 6:19 PM


subbed jumping bar muscle-ups

Comment #234 - Posted by: VooDoo Medic at February 15, 2010 6:32 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2 155lbs x 1
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2 135lbs x 1

Time: 42:54
Subbed 30lb dumbbell push jerk/push press
Foam roll after

Comment #235 - Posted by: Sesoku at February 15, 2010 6:35 PM

Age 23
Weight 158



Comment #236 - Posted by: Ron at February 15, 2010 6:36 PM


1) I started feeling a sharp pain at the middle of my shoulders (basically at my spine where my neck meets my shoulders) when trying the cleans, so I decided to skip them. Any idea what this might be?

2) I had a lot of subs today. Is it better to scale down weight or scale down reps in order to see progress? I'd love to be able to work up to as Rx'd one day.


-one round of pullups before I realized I'd be doing about 90 in the WOD

lots of subs:

-tried 135# cleans, couldn't get them up, then 95#, but i felt a pretty sharp pain between my shoulders so I decided to skip this one
-toes-to-bar were more like knees-to-elbows, had to bend my legs
-18-20" box jumps
-60 pullups, 60 dips for muscleups (82lb --> 112lb -->112lb parallel grip)
-30# db push press
-30 tuck jumps for doubleunders
-75# thrusters
-112# asst pullups
-75 lunges (alternating) w/ 45#


Comment #237 - Posted by: CJPSmith M/23/5'10"/193 at February 15, 2010 6:42 PM

ouph! what a wod to come back to after 2 weeks off ... just the kick in the pants I needed to get back to it. scaled it way down, and still got served. feels good.

10 95# squat clean (more like power cleans though)
20 knees to elbows
20 20' box jumps
7 x4(pull ups + dips) w/ 50# assist
20 25# db push press
20 tuck jumps
10 95# thrusters
20 pull ups
20 burpees (hate burpees)
66 (~200') lunges w/ 25# overhead

34:41 spent ~8 min recovering
20 pull ups

Comment #238 - Posted by: Callum at February 15, 2010 6:47 PM


Comment #239 - Posted by: B. Rhaly at February 15, 2010 6:48 PM

whole lot of scaling and mods due to my budding garage gym and feeble abilities:

95# squat clean - 10
k2e - 20
24' box jump - 20
no muscle up
95# thruster - 10
burpees - 20
25# 200ft lunge


still hurt

Comment #240 - Posted by: illis m/29/160/5'10 at February 15, 2010 6:51 PM

Scaled squat cleans to 135
Muscle ups did 2 to 1 instead of 3 to 1.

49:19 of wreckage

Comment #241 - Posted by: Phil C 48/m/160 at February 15, 2010 6:52 PM

This one sucked on so many levels. Had a massive headache, got to the burpies at a little over 30, but pukie and the throbbing headache told me: "hang it up, or else!"
weight 269

Comment #242 - Posted by: ALX M/31/5'7/255 at February 15, 2010 6:54 PM

Sub-20? Don't think so...


Scaled MU to 40# boost on Gravitron. Did tucks instead of JR since I destroyed my last JR on my shins a few months ago - DUs are my nemesis. Otherwise, weights as prescribed. Did push presses instead of push jerks for the DBs.

Done in 39:00 prior to the lunges. Those lunges really ticked off my shoulders. Legs were fine.

Woof. There was much resting.

Will sleep well tonight unless I dream I'm doing all this again.

Comment #243 - Posted by: Mike C. at February 15, 2010 6:58 PM


43:25......great wod!
subbed the following:
135 lb. squat cleans
115 lb. thrusters
MUs were from knees
tuck jumps for DUs

Comment #244 - Posted by: JimL at February 15, 2010 7:01 PM

135lbs Squat Cleans, 15 reps
30 Toes to Bar
30 Box Jumps, 24 inches
30 Dips
30 lbs DB Push Press
30 Double Unders
115 lbs Thrusters, 15 Reps
40 Pullups
30 Burpees
300 ft Walking Lunge with 25 lbs Weight

Comment #245 - Posted by: polishbeerdrinker at February 15, 2010 7:03 PM


sub bar muscle ups
everything else was as RXd


Comment #246 - Posted by: Eric-Clint, Texas at February 15, 2010 7:03 PM

#235 CJP Smith

dude, go to the chiro. Just don't mess around with that area of your body.

Could be tightness, could be a trapped nerve, could be the way you're sleeping but it could be serious.

Nobody on this site is gonna know for sure but what I do know is that that part of the body links lots of important stuff together and you want to be kind to it.

go see a chiro or an osteo, potentially one with a sports background/involvement so you don't get told to rest for 3 months

Comment #247 - Posted by: nick in sydney 38/6ft/85kg at February 15, 2010 7:05 PM

level 1 cert in Montreal

Great experience. It was good to have all things crossfit brought together as a whole.
The staff were top notch. Well spoken and very knowledgable. Watching Pat Sherwood do a 2:21 Fran was incredible. Watching something like that on a video is one thing. Seeing it live is another.
Congrats Pat!!

After almost a year and a half of crossfitting from the main page (mostly rx'd) .Its humbling what a pvc pipe can do to you.lol
Technique, technique, Technique!

I didn't need the Nutrition lecture so much (been strict Zone or paleo or both all year with great results). Considering what most people had in there tupperware at lunch it seems most of us crossfitters up here seem to have a good handle on Nutrition. But for those thinking about making the switch to better eating the lecture might be just what they needed to have them get serious on weighing and measuring, and we know how much fun that is!
Thanks to all the trainers and to crossfit l'usine for holding the event. It was a great weekend.

Comment #248 - Posted by: siddhartha at February 15, 2010 7:09 PM

135 pound Squat clean, 15 reps
30 Toes to bar--skipped
30 Box jump, 24 inch box
15 Muscle-ups--subbed 45 pullups and 45 dips
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead


Comment #249 - Posted by: J. Galt at February 15, 2010 7:24 PM

51:26 Subs: 135 lb cleans, 115 lb thrusters, 35 lb DB presses, 20 inch box jumps, 25 lb plate for lunges

Comment #250 - Posted by: Hari at February 15, 2010 7:33 PM

subbed muscle-ups


Comment #251 - Posted by: joe snow at February 15, 2010 7:37 PM

not as rx'd, had to sub/modify with lack of equipment available...

15 - 60# DB squat/split clean
30 - Toe to bar
30 - Box jump 24"
Run 400m (to pull/push location)
60 - pull-ups
60 - dips
Run 400m (back)
30 - 40# DB Push Press
15 - 50# DB Thrusters
30 - Burpees
300ft walking lunge w/ 45# DB


Comment #252 - Posted by: schinizel/m/31/5'9/155 at February 15, 2010 7:38 PM


26:45 as rx'd

Great workout. I second those that thank CF HQ for posting the top times of certain workouts. Its great motivation. Could we get similar stuff for benchmark WODs maybe? Maybe as part of a subscription to the journal? Just thoughts...

Comment #253 - Posted by: Matt at February 15, 2010 7:50 PM

10-115# squat clean
20 K2E
20 box jump 20"
20 push-up
20 25# dumnbell push press
20 double unders
10 95# thrusters
20 pullups
20 burpees
200 ft. walking lunge with 25# plate overhead

Comment #254 - Posted by: surffire at February 15, 2010 8:15 PM

M/64/197- AM- 41/2 mile uphill/downhill walk about 1 hr 20 min
PM- In park, not enough equipment, so..
4 rounds for time of:
10 reps 15 lb medicine ball cleans
20 reps rope jump
10 reps OHS with staff
10 short staff techniques
about 20 min

Comment #255 - Posted by: peejay2 at February 15, 2010 8:23 PM

scaled reps to 10 and 20
clean 75 lbs
subbed 2:1 pull ups and dips for MU
20 ln db push press
55 lb shtusters
plain walking lunges

Then jumped on a trampoline with my daughter for 30 minutes... That was almost as hard as burpees!

Chin Up!

Comment #256 - Posted by: Olive Oyl f/43/150/5'10" at February 15, 2010 8:25 PM

@RX (used 45lb dumbell instead of 40 no available)


Comment #257 - Posted by: nickPFD at February 15, 2010 8:28 PM



TIME: 38:42 No MUs, did 1:1 15 pullups and 15 dips, all else as rx'd


Comment #258 - Posted by: BlackCatX-Fit at February 15, 2010 8:34 PM

2/15 /2010
AGE: 21
TIME: 30:02

Comment #259 - Posted by: A-Tate at February 15, 2010 8:53 PM

1.1 hrs scaled 50% on weights & lowered the reps on most.

Comment #260 - Posted by: Joshua M at February 15, 2010 9:06 PM

Amazing workout did it with my roommate and had a blast. My squat cleans were not full ROM, we helped each other with the muscle ups on a straight pull up bar, thrusters were not full ROM, Our time: 40:36.37

Comment #261 - Posted by: Jose Riesco III, 5'9" 165 at February 15, 2010 9:23 PM


Porch Scale: Rx'd weight, lower reps

Subbed tuck jumps for DU

Time: 24:22

Comment #262 - Posted by: Ransom at February 15, 2010 9:27 PM


as rx'd 36:00

Comment #263 - Posted by: chris mclendon at February 15, 2010 10:22 PM

That was a bitch.

24:43. Due to lack of equip. on the ship, I did:

-30 dead hang pus/dips in place of M/Us
-I guessed about 60 walking lunges
-push jerk, not thrusters for 135#


Comment #264 - Posted by: Clack_Attack at February 15, 2010 10:48 PM


*only sub was using 30# DB's on the Push Press (don't have 40's).

Comment #265 - Posted by: MarcusG 5'9" 165 at February 15, 2010 10:57 PM


155 cleans x10
20 toes to bar
20 box jumps
10 x 3 pull ups
x 3 dips
40# push press x 20
20 double unders
135# thrusters
20 pull ups
20 burpees
200' walking lunge w/ 45# plate overhead

Comment #266 - Posted by: I_M_Sam at February 15, 2010 11:16 PM

What a killer, 29:43

Comment #267 - Posted by: Steve at February 15, 2010 11:35 PM

holy hell this was hard. scaled the muscle ups down cause im not so good at them and the only bar i have to do them on is like right on the grubbing wall
i lost track of time, but it was around 25ish

Comment #268 - Posted by: Lars m/22/6'1"/200 at February 16, 2010 12:05 AM

10 Weeks after ACL reconstruction with patellar tendon graft: 30 mins flat with subs 40/5'9"/158

65 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box (Jumping off onto one leg)
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
85 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 25lb plate held overhead

All squat movements about 75 degrees cuz of knee.

Comment #269 - Posted by: Jon at February 16, 2010 3:31 AM

M 27/6'2"/185

For time:
135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 bench dips feet on ball
15 pull-ups
40 pound dumbbell Push press / push jerk, 30 reps
40 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Time: 38:50:45

Comment #270 - Posted by: Dr. John at February 16, 2010 5:29 AM

Thruster: 75#
Squat Clean: 135#

Comment #271 - Posted by: Paul at February 16, 2010 5:38 AM

Squat clean 75#
Thruster 135#

Comment #272 - Posted by: Paul at February 16, 2010 5:42 AM


115# @ 20 Squat Clean
20 knees-elbows
20 BJ
30 PU
30 Dip
40# @ 20 DB Push Press
20 Squat Jump
115# @ 20 Thruster
20 PU
20 Burpees
45# @ 200' OH Lunges (67)

Comment #273 - Posted by: KOA2 at February 16, 2010 5:59 AM

Time = 24.59

Comment #274 - Posted by: KOA2 at February 16, 2010 5:59 AM

Just passed the exit ramp at pukington city. This was the not difficult workout thus far. Cf since Jan 1. 26:44. I am going to smoke my next pj physical test. As rx'd.

Comment #275 - Posted by: Benjamin at February 16, 2010 6:11 AM

Scale alot:
squat clean 135 for 155
box jump only 12 inches
more box jumps for double unders
Thruster to 115
push ups for burpees
35lb for walking lunge

Comment #276 - Posted by: sherwood sr 48/215 at February 16, 2010 6:40 AM


Comment #277 - Posted by: gunnar m/38/190/73" at February 16, 2010 7:08 AM


I thought I was in shape until this one.

Comment #278 - Posted by: Kylec at February 16, 2010 7:15 AM

Internet was screwed up this weekend so the wife brought this home to me last night. I was pretty intimidated, and with good reason.

Should note did the Max Snatch in 10 mins WOD before hand, so shoulders were already feelin good.

How I did it:

100lb Cleans x 15
Toes to Bar x 30
Box Jumps x 30
Pull-Ups x 45
Dips x 45 (for 15 MUs)
45lb DB PP x 15
35lb DB PP x 15 (had no 40lb DB)
Tuck Jumps x 30
65lb Thrusters x 15
Pull-Ups x 30
Burpees x 30
250' Walking Lunges w/45# plate overhead

BRUTAL! Really only a week of full time WODs and this one 'bout killed me.


Comment #279 - Posted by: MattTruss M/24/5'7/165 at February 16, 2010 7:44 AM

115 squat clean
30 knees to elbows strict
30 box jumb 24"
15 muscle ups starting with toes on floor
40# DB push press 20 reps
25 DU (cheap gym rope broke) simulated last 5
115# Thrusters
30 Pull Ups
30 Burpees- tough to do after all this...
appx 150ft lunge walk w/45# plate overhead


Comment #280 - Posted by: Casey at February 16, 2010 7:53 AM

48 / 177

as rx'd


Comment #281 - Posted by: tom perry at February 16, 2010 8:03 AM

34 / 155
as rx'd

I skipped the DB push press and had to do them after the thrusters - not sure how that would've impacted my time.

Loved this one. Neighbors thought I was crazy as I lunged down the block.

Comment #282 - Posted by: Rob at February 16, 2010 8:15 AM

oh yea, and more excuses, haha, for post #281, that time included a ton of running around the globo, did i mention i can't wait for my home gym to be ready!?

Comment #283 - Posted by: MattTruss M/24/5'7/165 at February 16, 2010 8:24 AM

Got to the burpees as around the 50 minute mark, but quit to have time to go to the pool.

Everything as rx'ed except I counted attempts at muscle ups (was doing about 50%) and lowered the thrusters to 95#

Comment #284 - Posted by: Michael R. at February 16, 2010 8:26 AM

First week doing CrossFit

115lb Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
- No rings so subbed 3 pull-ups + 3 dips per rep
25 pound dumbbell Push press, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

Time: 25:47

Comment #285 - Posted by: Fitz at February 16, 2010 8:28 AM

2010-02-16: 37:29 - Subbed mu's for 15 reg dips, du's for kneeling on floor and jumping on feet, did 336 feet of lunges. This was tuff even with my wimpy subs. Rnds at 3:51,2:40,2:21,:53,2:46,3:17,4:43,2:33,4:11,10:12

Comment #286 - Posted by: gs at February 16, 2010 8:33 AM


65lb squat clean, 15 reps
30 toes to bar
30 box jumps 20inches
5 jumping muscle ups, 15 dips, 15 pull-ups
20lb push press, 30 reps
30 double unders
45lb thrusters
30 jumping pull-ups
30 burpees (absolutly horrible after all this)
300 feet lunges with 25lb over head

29:28 (woohoo under 30!!!)

Comment #287 - Posted by: jenniferg at February 16, 2010 8:39 AM

33:35 as Rx'd w/ bar muscle ups

Comment #288 - Posted by: Jette 40/M/5'11"/175 at February 16, 2010 9:31 AM


Used women's Rx. 3/1 MU sub


Soundly thrashed by pretty much every competitor who finished.

Seems I'm underfueled. Health parameters off-the-charts good; WOD/fitness plateau at best. Time to up the intake.

Comment #289 - Posted by: bingo at February 16, 2010 10:07 AM

135lb squat cleans - 15 reps
30 toes to bar
30 box jump, 24"
45 dips
40lb dumbell push press - 30 reps
30 du's
135 lb thrusters - 15 reps
30 pull ups
30 burpees
300 feet lunges with 45lb plate overhead

53:55...scaled less than last time but didn't have rings this time...not too happy with the time because i almost met this mr pukey guy during the lunges and had to stop for a couple mins

Comment #290 - Posted by: John/24/5'8/180 at February 16, 2010 10:21 AM

Subbed 30 pullups and 10 ringdips for MU's and scaled thrusters to 80lbs. Otherwise as Rx'd for women


Comment #291 - Posted by: Kristin/27/5'4"/120 at February 16, 2010 10:30 AM


135 squat cleans
115 thruster
all else as rx'd


Comment #292 - Posted by: MWade at February 16, 2010 10:31 AM

stopped at 20 mins. Knees are sore and stiff from 24 hrs of travel. In Budapest

Comment #293 - Posted by: greg 6'4"/38/m/216 at February 16, 2010 10:43 AM

WOD, 2009 Games Chipper:

70.5kg Squat clean,15reps
30 Toes to bar
30 Box jump,30 inch box (next one was 20 inch !)
15 Muscle-ups
20 kg d/b p/p/p/j(no 18 kg d/b ),30 reps
30 Doublers
60.5 kg Thruster,15 reps
30 Pull-ups
30 Burpees
200 m Walking lunge with 20 kg plate held overhead (cause it was written in ft, tonto did 200m instead of 100m,too much tryin tae work out the difference btween ft and meters at the end of the wod ! )


pull-ups and the doublers were the only ones straight through !

Good pain !

Comment #294 - Posted by: Pedro Barrera,Scotland at February 16, 2010 10:44 AM

Never managed this one. Can't clean in the gym, toe to bar?, can't do muscle ups, not allowed to skip in the gym, can't do Pull-ups, sore groin burpees are out.

Did work on my Back squat and got a pb of 96kg, wee happy dance. Want 100kg big happy dance when I get that.

Good Fun

Think I really should just quite cross fit and take up knitting (not that I can do that either), so many of the exercise I can't physically do or not allowed to because of the Health and Safety in the gym.

Comment #295 - Posted by: Elaine, Scotland at February 16, 2010 10:50 AM

You will get 100kg !
Am i not always right ?

Comment #296 - Posted by: Pedro Barrera,Scotland at February 16, 2010 11:41 AM

55 minutes
as written except subbed:
135 for last 10 cleans
17" jumps
2 muscle-ups + 13 single dip/PUs
25# dumbbell push press
15 DUs + 30 SUs
no 45# plate to knock my noggin

Comment #297 - Posted by: cort at February 16, 2010 11:43 AM


as rx'd=38:49

All time hardest CF Wod for me...I got hung up on the Muscle ups I had to rest for a long time in order to do them (around 15 minutes to complete the MU's)...it deflated my heart after that!

Comment #298 - Posted by: jeffdpoll at February 16, 2010 12:11 PM

33yard lunges + 25 burpees 3x for time

Greg 9:45
Kelli 10:30

Comment #299 - Posted by: deano at February 16, 2010 1:00 PM

Not quite as rx'd - subbed 4:1 pullups (60) and 2:1 ring dips (30) for muscle-ups. 37:33.

-I felt great at first, I had to drop the bar a lot on squat cleans, but I moved through them quickly.
-Toes to bar felt good too - this didn't feel any different to me than knees to elbows.
-So I was shooting for sub-30 minutes (which was the time limit at the Games). And I figured I'm well on the way after box jumps...
-Then comes the muscle-up subs. 5 sets of 12 pullups and 6 ring dips. Didn't seem too bad before I started, but these just took forever! Mostly butterflies, but also some regular kips mixed in. Pretty tired after this too.
-Push jerks - sucked. Shoulders and back getting very tired on the lockout on these. Some reps got up, but not sure if they would have counted cause I didn't make real sure of the lockout.
-Double-unders went okay, but I was pretty smoked by this point. And then come:
-Thrusters. I did the first 5 and got this sinking feeling in my stomach. I had misremembered 30 reps. I thought, this is gonna take all day! Then when I looked back at the sheet, it was like a shot of adrenaline. Only 15? Yes! Still, these sucked big-time. I was gassed and my shoulders were really tired - again some reps were up, but bar was still probably in front of my head (so wouldn't have counted at the Games). I remember thinking - it's 20 minutes in, I've hit the wall. Not sure if I can get sub-30...
-After thrusters, I sat down on the bench. I never sit down during a WOD. But pukie had started to go tap, tap, tap...on my door.
-Pullups. Hey, more pullups! No callous tears today. That's about the highlight of these pullups though, they felt awful.
-Burpees. Wow. Really? Burpees? Cause I'm not close enough to vomiting yet? These started out okay actually, but at rep 8, I started to slow way down. I consciously was trying to squat deep before jumping out - maybe save my lats a bit. I had a rhythm going here for awhile, where I was jumping and then going right down into the squat. Still, I had to go sit down after every 5, I felt like crap.
-So by this point, 30 minutes is not gonna happen, I just want to finish. Well it took me 2 1/2 minutes just to get the 45# plate outside to where I could do the walking lunges. I started the lunges at 30 minutes even.
-Walking lunges were terrible. I hesitate to say "worst", cause there were a lot of nasties today. I was not sure I would finish - my back and legs were starting to cramp up. I had a couple lunges where I couldn't get back up with the weight and so had to drop it (I made these up at the end).
-I don't care what Mikko says - I laid down flat on my back after this one. This reminded me of how I felt after my first Murph. Or the first Filthy 50. Although I think this one is a lot harder than the Filthy 50.

Comment #300 - Posted by: Mel 36m/5'10"/170 at February 16, 2010 1:02 PM

135lb squat clean

everything else as rx'd

time 33:24

did yesterday sorry for late post

Comment #301 - Posted by: jonEl M/38/5'9"/172 at February 16, 2010 1:08 PM

WOD - WOD - 44:51 (135 clean & 115 thruster, MUs need work)

Comment #302 - Posted by: rebar [51y/m/11st/70"] at February 16, 2010 1:27 PM

Holy shiiii.

39:04 - rx'ed (muscle-ups didnt really out work so well)

Comment #303 - Posted by: eg at February 16, 2010 2:00 PM


Comment #304 - Posted by: Pacers at February 16, 2010 2:06 PM

DNF!! Collapsed at 35:10 after doing 50' of walking lunge and just could not continue. Everything as rx'd. I grossly underestimated this one. I was at 19:00 after double unders. What happened after that, I have no idea. Just plain burnt out. I plan on hitting this one again in a month or two.

Comment #305 - Posted by: kellyr at February 16, 2010 2:06 PM

135 squat clean
Tuck jumps for double unders
3:1 sub pull-up/dips for muscle ups
walking lunges without weight
watch stopped but around 43 minutes.

Comment #306 - Posted by: John VanWey at February 16, 2010 2:15 PM

As rxd no mu's

Comment #307 - Posted by: Blutke at February 16, 2010 2:40 PM


Subs: 21 MU progressions for MU; 95# barbell PP for dbs; tuck jumps for DUs


Comment #308 - Posted by: Chas at February 16, 2010 3:11 PM

135# for squat cleans
95# thrusters
10 bar muscle ups
and could only manage about 150 ft of lunges...
DEAD... good WOD
other than listed above as Rx'd in 33:40

Comment #309 - Posted by: Chad M/24/158/5'9" at February 16, 2010 3:38 PM

My muscle ups still suck. Did 2 out of about 6 attempts and switched to 3 pull ups/3 ring dips. Rest of weights and reps as rx'd: 27.28

Comment #310 - Posted by: M. Honcho M/31/5'10/170 at February 16, 2010 4:22 PM

Jenny: Subbed squat cleans with 45# bar
assisted toes to bar
18" box jump
assisted pullups and dips
15# dumbell press
60 single unders
45# Thrusters
assisted pull ups
no plate lunges
Time: 38:31

Luke: Subbed squat cleans with 135# barbell
knees to bar
jumping pullups
42.5# push press
60 single unders
95# thrusters
lat pull downs
25# plate lunges
Time: 43:27

Comment #311 - Posted by: Jenny & Luke at February 16, 2010 4:31 PM

Scaled b/c i'm new to this and feel like i'm starting from scratch after having baby. Still pumped that i made it through this WOD!

15 squat cleans 65#
30 knees to chest
30 box jumps 18"
10 muscle ups with jump stretch band
30 DB push-press 20#
30 double-unders
15 thrusters 45#
30 pull-ups with jump stretch band
30 burpees
200' walking lunges with 10# plate
Time: 26:52

Comment #312 - Posted by: nicole:31/5'2"/130 at February 16, 2010 4:36 PM

Whew! That was tough.

Time: 44:45 - Happy because my goal was 45 mins

Here is what I did with some subs:
a. 15 squat cleans (135 lb) - practiced before for awhile to get the form right and I think I've got it, so I was pumped
b. 30 toes to bar - I guess mine were more like knees to elbows, but I did touch the bar
c. 30 box jumps 24"
d. Muscle ups - I subbed 4 dips/pullups for each muscle up. So 4 dips/4 pullups/4 dips/4 pullups until I got to 15. That took a while.
e. subbed 30 more box jumps @ 24" for double unders (no jump rope)
f. 135 lb thrusters x 15 - KILLER
g. 30 pullups - used gravitron with 28 lbs
h. 30 burpees
i. 60 walking lunges w/ 45lb plate - I measured my lunge beforehand at a little over 5 feet.

I think the fact that I completed this workout WithOutDying is a testament to the Crossfit method. I've been doing Crossfit for a month and a half and I know that a month and a half ago I would not have made it through the squat cleans, let alone the entire workout. Really happy when I finished. Thanks Crossfit!

Comment #313 - Posted by: steve g m/25/6'3"/215 at February 16, 2010 4:45 PM

Very Close but Modified WOD

15 155# Cleans
30 K's to E's
30 Double Unders
30 Box Jumps
30 40# Dumbell Press
30 Dips
30 Burpees
30 Pull Ups
15 95# Thrusters
300' Walking Lunges

30:00 Even
Great workout

Comment #314 - Posted by: dyagg at February 16, 2010 4:48 PM

M/24/155 GregAwu

PU bar MUs, else as rx'd - 38:20

Great workout, first time back after several weeks of not being able to do full squat cleans and thrusters due to wrist sprain.

Comment #315 - Posted by: Y. Zhou at February 16, 2010 4:52 PM


As rx'd

Comment #316 - Posted by: Brandon Burritt at February 16, 2010 5:28 PM


Comment #317 - Posted by: srod at February 16, 2010 5:28 PM

wow - what a workout - could be one of the hardest i've ever experienced - such heavy weight!!!

No muscle-ups substituted 4 pull ups - 4 dips for each muscle up

other than that - all weight as rx'd


Comment #318 - Posted by: Neill m/20/5'11"/186 at February 16, 2010 6:03 PM

115# squat clean, 2 dips and 2 pullups per muscle up (not the official sub, I realize), 20# db push press/jerk, tuck jump for double unders, 75# thrusters, 25# plate for lunges.

50:36 which includes lots of set up and moving from station to station in globo gym. Had to stretch after.

Comment #319 - Posted by: mikes at February 16, 2010 6:19 PM

As rx'd
Freaking hard

Comment #320 - Posted by: Matt Burritt at February 16, 2010 6:19 PM

SUB 135# sc
SUB 3x 80# pd
SUB 3x bd
SUB 30# dpp
SUB 30 tj
SUB 95# th
SUB 80# pd
SUB 25# owl


Comment #321 - Posted by: Ticotexas M/40/69/150 at February 16, 2010 6:20 PM


day late..

MU's with elbows bent at bottom. all else rx'd.

Comment #322 - Posted by: SAT at February 16, 2010 6:29 PM

28:55 rx'ed


Lunge at the end was most difficult followed by thrusters and cleans.

Comment #323 - Posted by: jk at February 16, 2010 6:43 PM

clean 44lb
knees up instead of toes to bar
14" box jump
pull ups on rings with heels on floor
10lb push press
60 single jumps
44 lb thruster
30 pull ups on rings with heels on floor
burpees as rx'd
lunges as rx'd

55 min

Comment #324 - Posted by: rox f/44/5'4"/120 at February 16, 2010 6:52 PM

oops! i didn't use any weight on the lunges :)

Comment #325 - Posted by: rox f/44/5'4"/120 at February 16, 2010 7:01 PM

95-115 pound Squat clean, 10 reps (subbed 85#)
20 Toes to bar
20 Box jump, 20 inch box (23 1/2 inch box)
10 Muscle-ups (or progressions) (subbed 30 pullups, 30 dips with feet on 3rd step)
25 pound dumbbell Push press / push jerk, 20 reps (subbed 50# barbell)
20 Double-unders
95 pound Thruster, 10 reps (subbed 85#)
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead (subbed 20# med ball)

Total time: 32:19

Comment #326 - Posted by: Chuck m36/5'8"/175 at February 16, 2010 7:25 PM

35 min to only complete 60%.

Comment #327 - Posted by: David Lingle at February 16, 2010 7:36 PM

went for a run over snow an ice instead
4kms with 70 lbs of children in the stroller
19 mins
first decent run since breaking my big toe by dropping a barbell on it just before christmas.
felt strong, and suprisingly quick all things considered

Comment #328 - Posted by: Horst at February 16, 2010 7:42 PM


Comment #329 - Posted by: kyle at February 16, 2010 8:02 PM

As Rx'd
Great WOD

Comment #330 - Posted by: jon h M/48/145 at February 16, 2010 9:59 PM

As Rx'd except MU did pull-up and dips instead.
Gut check and I am not as fit as I thought

Comment #331 - Posted by: jerome 31m/5'8"/196lbs at February 17, 2010 12:14 AM



Those burpees suck!

Comment #332 - Posted by: amped 35/M/190/6' at February 17, 2010 4:43 AM

M 6'0 / 180lbs / 33yrs

You can't appreciate just how fit the guys at the games are until you spend 34:10 doing this as rx'd. 20 minutes???? Unbelievable.

Comment #333 - Posted by: Joe K at February 17, 2010 4:52 AM

115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
30 Pullups, 30 dips
30 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
95 pound Thruster, 15 reps
15 Pull-ups
15 Burpees
135 feet Walking lunge with 25lb plate held overhead



Comment #334 - Posted by: brett_from_wylie at February 17, 2010 5:58 AM


90 pound power clean, 15 reps
30 KTE
30 Box jump, 24 inch box
45 dips/assisted pull ups
75 pound barbell Push press / push jerk, 30 reps
30 Double-unders
75 pound Thruster, 15 reps
30 assisted Pull-ups
30 Burpees
300 feet Walking lunge with 10lb plate held overhead


thoughts for next time, did the squat cleans after, just to say i did. will up the weights next time, the lunges stunk.

thanks xfit.

Comment #335 - Posted by: berts (6/41/180/M) at February 17, 2010 6:18 AM

What a Chipper!!!! I can only imagine how hard this WOD was after all the other workouts the athletes had to do prior at 2009 Games.

Scaled PowerCleans #135, 35 Ring Pullups and Dips relpaced MU's, #115 Thrusters, everthing else as RX'd


Whole body can feel it today!

Comment #336 - Posted by: Garrett Strating at February 17, 2010 7:10 AM

Man this workout is a lot of overhead if you are doing it in a regular gym, setting up stations, waiting for others etc. Will probably not do this one.

Comment #337 - Posted by: steelofcrom at February 17, 2010 7:22 AM

115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
45 Pull-ups / 45 Dips (sub for muscle-ups)
40 pound dumbbell Push press / push jerk, 30 reps
30 Tuck Jumps
95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
100 Standing lunges with 45lb bar held overhead


Comment #338 - Posted by: cb at February 17, 2010 9:09 AM

15x 115# Squat clean
30 Toes to bar
30 Box Jumps, 24"
15 MU progressions on Gravatron with 60# assist
25 push press, 35# DB's
40 Tuck Jump (Sub for DU's)
15 Thruster 115#
30 Pullups
30 Burpeees
50x Walking lunge with 25# overhead


Comment #339 - Posted by: sdt at February 17, 2010 10:13 AM

rx'd 29:30

back on the mainsite after 7 months of CF Football

Comment #340 - Posted by: Captain Crunch at February 17, 2010 10:50 AM


Stopped at the Thrusters...no energy at all wore me out...disappointed to say the least...if this is a bar to measure myself by then I need a lot of work

Comment #341 - Posted by: Cleveland at February 17, 2010 10:54 AM

30:00 doing only 100ft. lunge. Almost passed out.

Comment #342 - Posted by: guiarman28 at February 17, 2010 11:17 AM


As Rx'd: 33:40 - First real day back after two week layoff... ouch.

Comment #343 - Posted by: Ben S at February 17, 2010 1:34 PM

50:17 did 135 sq cleans

Comment #344 - Posted by: mjp at February 17, 2010 3:06 PM

Subbed 115 lbs for squat cleans.
Subbed 100 lbs for thrusters.
Subbed 4 pull ups and 4 dips for muscle ups.
Subbed 3 singles for 1 double under.
No weight for lunges.

Time: Me- 23:08
Travis- 30:08

Comment #345 - Posted by: Madman75326 at February 17, 2010 4:49 PM

Performed 2/16

Comment #346 - Posted by: Josh M/35/74"/195# at February 17, 2010 6:05 PM

Sub'd 15 weighted pullups (45 lb)
and 15 weighted dips (90 lb) for muscle ups

otherwise as rx'd


Comment #347 - Posted by: DMohr at February 17, 2010 7:23 PM



Comment #348 - Posted by: tpd122/M/23/167/5'8" at February 17, 2010 10:01 PM

as rx'd


The olympic lifts wrecked me. The other parts I was going at a good clip, but the lifts...no.

Comment #349 - Posted by: Jonathan Paulson at February 17, 2010 10:18 PM

My PR is 00:41:51.7

Comment #350 - Posted by: jamone160 at February 17, 2010 11:10 PM

31:33. Did MU's from knees and tuck jumps for DU's.

Comment #351 - Posted by: Sherwood m/21/6'/200 at February 18, 2010 12:33 AM

Scaled to 135 squat cleans and 115 thrusters: 29 min.

Just a thought, why do folks say "as rx'd" and then qualify the workout with scaled details. Each athlete is competing against the clock according to the proscribed WOD. If you can't do, that's ok. Get better for the next time, track your progress and maintain integrity. Its what I respect most about this program.

Comment #352 - Posted by: 42elysium at February 18, 2010 2:29 AM

135 lb squat clean
subbed 15 pu and ring dips for muscle ups
35 lb db push press
subbed tuck jumps for du
95 lb thrusters
15 pu
150 ft for lunges


Comment #353 - Posted by: bookworm at February 18, 2010 5:22 AM

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 pullups
30 dips
40 pound dumbbell Push press / push jerk, 30 reps
30 jump tucks
135 pound Thruster, 15 reps
30 body weight row on 5th peg
30 Burpees
300 feet Walking lunge with arms overhead


Everything was broke sets for the most part. Can't believe I forgot the box jumps. They would have been one of the easier things to do. This one killed me cardio wise. Luv it.

Comment #354 - Posted by: Bells 37/6"1"/195 at February 18, 2010 6:49 AM




Comment #355 - Posted by: Cass at February 18, 2010 2:44 PM

15 155lb Squat clean (singles, breaks at 7,11,14)
30 Toes to bar (10,10,10)
30 24" box jumps (slow, breaks at 15 20 and 25)
15 Muscle-ups (singles, 7 from lockout, 3 failures)
30 40lb db push press/jerk (15,15)
30 DUs (broken lots)
15 135lb Thruster (3,3,3,3,3)
30 PUs (10,10,10)
30 Burpees (10,10,5,5 slow reps)
100 step walking lunge w/ 45lb bumper overhead

31:17 (24:05 going into lunges)

Comment #356 - Posted by: R.Lee_Seattle at February 18, 2010 2:48 PM

29:45 as rxd I pretty much felt like I was going to die by the end

Comment #357 - Posted by: jbark at February 18, 2010 3:02 PM

15 155lb squat clean (all singles)
30 toes to bar (16,14)
30 24" box jumps (11,5,5,9)
15 muscle ups (mostly singles)
15 40lb push press (10,13,7)
30 double unders (2,19,9)
15 135lb thrusters (3,3,4,5)
30 butterfly pullups (10,8,7,5)
30 burpees (5,6,5,5,9)
100 step lunges with 45lb plate overhead

29:45 02/18/2010

Comment #358 - Posted by: johnathon in seattle 28/5'8/159 at February 18, 2010 3:30 PM

95 lb. squat clean, 10 reps
20 toes to bar
20 box jumps, 20"
10 weighted pullups, 15 lb.
10 weighted dips, 15 lb.
25 DB push-press, 20 reps.
20 doubleunders
95 lb. thrusters, 10 reps
20 pullups
20 burpees
64 steps walking lunge, 25 lb. plate overhead


Comment #359 - Posted by: cbecker at February 18, 2010 4:00 PM

As Rx'd:

Definitely a grinder. Made sure not to go all out at the start. The burpees and the lunges were became the worst things on planet earth for a good part of this WOD. They were so slow and broken.

Comment #360 - Posted by: Eric Gohl 23/5'10/163 at February 18, 2010 5:40 PM

10x135# Squat Clean
20 Toes to Bar
20x20" Box Jump
10 Muscle-up (toes on box)
20x40# Dumbell Push Press
20 Double unders
3x115# Thruster (shoulder pain!)
20 Pullup
20 Burpee
200' Walking Lunge w/35# plate overhead


Comment #361 - Posted by: dingrr 51/m/175 at February 18, 2010 6:31 PM

subbed 45 pull-ups and 45 dips for 15 muscle ups
subbed tuck jumps for double unders
lunges at the end ate the most time, doing them on an inch of fresh snow on sidewalk, that was slick. Did about 40 ft then headed inside to finish them in the hallway. I maintain that the 3 to 1 sub is harder than the muscle up. I can do both but do not have the means to do them in my apartment.
Awesome workout. Just what I needed.

Comment #362 - Posted by: JonDavila at February 18, 2010 7:48 PM

As rxd- 46:50. Most challenging WOD to date. Burpees were bad. Lunges were demonic.

Comment #363 - Posted by: Xman at February 18, 2010 11:38 PM


As Rxd
155 pound Squat clean, 15 reps..2.54..yep these sucked form left quickly just trying to get these up.
30 Toes to bar...1.43
30 Box jump, 24 inch box.....1.24
15 Muscle-ups....wheels start coming off, just barely kept missing. took forever to get these plus combined with db PP bellow... 8.41 yikes!
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders..1.51
135 pound Thruster, 15 reps....3.28
30 Pull-ups.....1.29
30 Burpees.....3.13
300 feet Walking lunge with 45lb plate held overhead....4.30...

Total time 29.16...
AVG HR was 75% big dip while gathering to hit and miss at MU.. other than that a good hard workout. Glad to get just under 30 min. whew :-)

Comment #364 - Posted by: Matt A at February 19, 2010 10:48 AM


A whole new level of respect for the top competitors at the games!

95-115 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions)
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead
(did 3 lengths of room with 4.5lb above head. i screwed up)

Comment #365 - Posted by: JT at February 19, 2010 11:52 AM

Scaled to this

50kg Squat clean, 10 reps
20 Knees to elbows
20 Box jump, 20 inch box
12.5kg dumbbell Push press, 20 reps
20 Tuck jumps
40 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead


it was a tough workout but I should have gone heavier or replicated the rep quantities of the Games competitors

jeepers though, the lunges were brutal

Comment #366 - Posted by: nick in sydney 38/6ft/85kg at February 19, 2010 4:42 PM

@ the sweat box
subbed single unders for double unders
45# dbs for push press
rest as Rx'd:


Rx'd weight was tough...but got them done,
took up a lot of time...thrusters were hard to
get full extentsion at the top almost pushing
my body weight. Workout def kicked my butt!!

Comment #367 - Posted by: N_Rahim 28/m/150# at February 19, 2010 4:55 PM

Scaled to this
115# Squat clean, 10 reps
30 Toes to bar
30 Box jump, 24 inch box
35# dumbbell Push press, 30 reps
15 bench dips/15 pullups
400m run
95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
20 Walking lunges with 45lb plate held overhead


Comment #368 - Posted by: Glenn at February 19, 2010 4:58 PM

Increased to 45# dumbbell push press x 30 since we didn't have 40# dumbbells. Also did the 300 feet walking lunges without the 45# overhead. Toughest WOD to date!!!


"Mrs. Miyagi"
65# squat cleans
30 toes to bar
30 box jump, 20 inch box
45 jumping pull-ups, 45 dips
20# dumbbell push press
30 double unders
65# thrusters
50 jumping pull-up
30 burpees
300 feet walking lunge with 25# plate overhead


Comment #369 - Posted by: Miyagi 30/m/168# at February 19, 2010 6:34 PM


Comment #370 - Posted by: Bphantom at February 19, 2010 6:52 PM


Comment #371 - Posted by: Bphantom at February 19, 2010 6:53 PM

scaled reps: 10/20/20/10/20/20/10/20/20/200’

Comment #372 - Posted by: ecp2 m/37/69/165 at February 19, 2010 7:12 PM

as rx'd, 28:45, at home

Comment #373 - Posted by: Mad Max at February 19, 2010 7:14 PM

34:13 modified muscle ups

Comment #374 - Posted by: Go Blue at February 20, 2010 8:11 AM

This was a grinder, to be sure. About 30 minutes.

Comment #375 - Posted by: Tim T at February 20, 2010 9:20 PM

For time:
155 pound Squat clean, 15 reps SUB 95 pound
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups SUB Muscle-ups from Kneeling Position
40 pound dumbbell Push press / push jerk, 30 reps SUB 45 pound barbell
30 Double-unders SUB Tuck jumps
135 pound Thruster, 15 reps SUB 95 pound
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead SUB 25 pound dumbbell in each hand by my side


Comment #376 - Posted by: Louis Herrera 51 70" 177 at February 20, 2010 9:29 PM

used 45# db pushpress...
rest as rx'd

had a little help with the mu's


that wasn't fun!

Comment #377 - Posted by: al deezy (32-m-155) at February 21, 2010 11:46 AM


Only sub was knees to chest high jumps for box jumps.

Comment #378 - Posted by: BrianG at February 21, 2010 1:33 PM


Comment #379 - Posted by: Jeff & Charity @ CF Snohomish at February 21, 2010 9:06 PM

First day back after being out with a sinus infection. Did 1/3 of rx reps. 16:29

Comment #380 - Posted by: RB at February 22, 2010 6:13 PM

CFWU-2. Due to length of workout. Reg 1st. 12 pushups instead of PU 2nd. Superman. Burgener. No extra DU.
Didn't know quite what to expect for time. Knee a little tender on sq cleans.
Did 30 rx'd DU.
Bob kept me moving toward the end or time may have been worse.

Comment #381 - Posted by: jrm at February 22, 2010 6:26 PM

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

36:40 as RX'd

Comment #382 - Posted by: Archer6479 at February 23, 2010 5:27 AM

Limited time; did only parts of this

Comment #383 - Posted by: blades at February 23, 2010 8:43 AM

completed up through thrusters, couldnt finish limited time during lunch break at work..did everything as rxd though (subbed 3:1 PU/dips for MU)

Comment #384 - Posted by: gary martins at February 23, 2010 11:25 AM

36:33 as close to womens' rx'd as possible:
(I'm in awe of people completing this in 1/2 the time w/ more weight)
feet assist MU (as little as possible)
25# DB PPress
75# thruster (or we'd need a calendar to score)
25# OHWL
everything else as rx'd

Comment #385 - Posted by: Mark & Theresa at February 23, 2010 1:44 PM

37:17...160/169...scaled to "Pack"
115# squat cleans
20 toes to rings (4x5)
20 box jump, 20" (13,7)
10 m/u's from knees w/ rings at head height
25# plate push presses (hard to hold)
20 d/u's (counted misses)
95# thrusters (2x5)
20 p/u's (10,5,5)
20 burpees (4x5...getting light headed here)
200' lunges w/ 25# plate overhead (4x50')
Could have gone a little faster w/out this cold/congestion. But, this was the right scaling for me.

Comment #386 - Posted by: Mike Scott M/43/5'10"/215 at February 23, 2010 3:51 PM


155 pound Power clean, 15 reps
30 Knees to chest
30 Box jump, 24 inch box
15 Pull-ups, 30 Dips
40 pound dumbbell Push press, 30 reps
30 Tuck Jumps
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
100 Walking lunges with 45lb plate held overhead

Perfect workout! That sort of challenge would be nearly impossible without such great variety. It was so engaging that I didn't realize just how hard I was pushing myself until it was over, when I damn near passed out!


Comment #387 - Posted by: Kent at February 23, 2010 4:39 PM


As Rx'd cept lunges w/plate as shoulders were shot, subbed straight walking lunges. 36:32

Comment #388 - Posted by: denob at February 23, 2010 9:09 PM

Rx - 24:50

That hurt

Comment #389 - Posted by: DPrice33/m/5'11"/215 at February 24, 2010 5:35 AM

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

36:40 as Rx'd

Comment #390 - Posted by: Archer6479 at February 24, 2010 5:44 AM

CFWU x 3

did 15 extra squat cleans @ 115lb by mistake, so took out the thrusters, and did straight lunges with no weight.


Comment #391 - Posted by: alkyloo/m/5'8/155 at February 24, 2010 6:41 AM

Gives me a whole new appreciation for the athletes that completed this workout in record time after having run the gamut of all the previous workouts during the CrossFit games. Props to them.

Comment #392 - Posted by: Krupp at February 24, 2010 9:21 AM

As rx'd with assisted muscle-ups from knees:



“Jesus replied: " 'Love the Lord your God with all your heart and with all your soul and with all your mind.' This is the first and greatest commandment. And the second is like it: 'Love your neighbor as yourself.'”- Matthew 22:37-39

Comment #393 - Posted by: Jon/M/27/5'9/160 at February 25, 2010 9:31 AM

as rx'd 38:04

Comment #394 - Posted by: jayman_cf at February 25, 2010 10:04 AM


as rx'd

Comment #395 - Posted by: Francis Vu Nguyen at February 25, 2010 2:19 PM

Was pacing well until I hit thrusters



Comment #396 - Posted by: jayhawkcf at February 26, 2010 6:48 AM


For time:20:23

115 pound Squat clean, 15 reps
20 k2e
20 Box jump, 24 inch box
10 scaled Muscle-ups
30 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 15 reps
20 Pull-ups
20 Burpees
300 feet Walking lunge with 35lb plate held overhead

Comment #397 - Posted by: Anthony Rubino at February 26, 2010 8:53 AM

20100227 1600hrs
WOD100215:For time:
15 Squat clean (70kg)
30 Toes to bar
30 Box jump (rx is 24" box, used a chair at 21-22")
15 Muscle-ups (sub'd 3 PUs and 2 ring dips per MU)
30 dumbbell Push press / push jerk (sub'd 35kg barbell)
30 Double-unders (sub'd tuck jumps)
15 Thruster (20kg)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

DNF. Finished burpees at 31:50.
Did with a holter monitor on...I wonder what they'll say :O
I sweat the leads off and had to have the wife tape them on with duct tape.

Comment #398 - Posted by: AlexR 29/m/94kg at February 28, 2010 9:23 AM

That was obscenely difficult, props to all doing this in a decent time.
Had to scale; 143lb squat clean, knees to elbows, 3/1 for MUs, 33lb dumbbell PP/PJ, 110lb thrusters, walking lunge with 33lb plate.



Comment #399 - Posted by: JonK at February 28, 2010 4:32 PM


subbed 3:1 on MU and only able to lunge approx 50' with plate; ditched the weight for the remaining 250'


Comment #400 - Posted by: MoGreene at March 1, 2010 12:13 PM

as rx'd

Comment #401 - Posted by: jamone160 m/42/245/6'00" at March 2, 2010 2:36 AM


Subbed 45# barbell for the DB PP/PJ, otherwise as Rx'd.

44 minutes even.


Comment #402 - Posted by: Red 7 at March 7, 2010 8:16 AM

weight at 75%, reps as rx'd, muscle ups jump to head height rings, 48 minutes, hardest WOD ever. This WOD set up a strained lumbar while rowing the next day.

Comment #403 - Posted by: Bruce Clark at March 18, 2010 5:56 PM


Comment #404 - Posted by: TROY at April 4, 2010 4:34 AM

115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
30 pound dumbbell Push press 30 reps - should have done 40lb
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 25lb plate held overhead

Time: 27:35 - had to wait for some openings.

Comment #405 - Posted by: chaps at April 6, 2010 7:57 AM


For time:
100 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20 inch box
15 Muscle-ups = (3xpull-ups, 2xring dips)
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
70 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 25lb plate held overhead

first WOD back after being off for almost 2 weeks.

Comment #406 - Posted by: Chad at April 13, 2010 2:51 PM

29:20 but just realized I forgot to do the Thrusters. I'll be generous and add 5 minutes for the thrusters...making it 34:20.

Comment #407 - Posted by: James M/28/5'7"/155 at May 15, 2011 12:42 PM

1/3 of reps
thrusters and squat cleans used unloaded bar


Comment #408 - Posted by: dcyn at September 8, 2011 5:37 AM
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