Yikes! This looks tough.

Stoked about this WOD because I've been actively & intensely working on my double-unders! Pulled a quad/hip flexor muscle today doing a snatch from knees, but will try to get through the L-pull-ups.

Psyched!

great quote!! Looking forward to this.

Two of my weaknesses...double unders and L-pull ups. BRING IT!

WOD 100310 as Rx'ed 13:54

Congratulations to Kelly Moore for finishing second overall in the USAPL Powerlifting meet at the Arnold!!!!!

http://www.usapowerlifting.com/results/2010/2010_Arnold_Results.htm

While sick even! Great job, Kelly.

looks awesome

How do you perform a dumbbell squat clean? I did not see it in the work out demo's.

Okay I figured out my own question.

Hip-Core Blaster!!! Can't wait!!

Semper Paratus. Nice to see some Coasties getting involved with the best fitness regimen on the planet.

Okay, two easy questions just to be sure:
1. 50 pounds total for the squad cleans or 50# DB each hand?
2. I'm guessing the L-pullups are strict or is there a way to kip them?

Just checking

Great Arnold video!! SO glad to see legit burpees!!
No better WOD than this one, to get back to it!!

Nice to see AirSta Detroit on the main page. Semper Paratus.

interesting that josh everett competed in the OH sectionals. he's west coast, no?

Congratulations to Kelly Moore for placing second overall in the women's USAPL Powerlifting competition at the Arnold!
Coming in second to a 114lb woman with a 300lb squat is nothing to sneeze at!

Ditto to that, Camille! What an accomplishment.

While I'm at it, so great to finally meet you Kelly. And to have the bonus of meeting Camille at the same time? Priceless.

MU/Squat WOD after the OR this AM.

Great to meet you too, Bingo. CF Kids was just inspirational. It was so nice to see the kids totally transformed-going from shy and nervous to smiling and excited!

can they be hang squat cleans?

Crossfit Sri Ram Ashram, India
Arvind 27:20 20kg db
Bachendra 27:43 15kg db
(50lbs doesn't work well in the world of kgs)

is it 2 25# dumbbells or 2 50# dumbbells?

what group is rapping on the Arnold Highlights video?

Number 21: 2X50lbs dumbell, one on each hands

I like, I would like alot if I didnt suck at DUs. I have been working on them for over a month now and at times I knock out like 20 in a row and then there are time I cant knock 2 in row. Does anyone have any suggestions?. Thanx.

DO WORK!!!

My 4th week now and boy it still hurts !! My hammies are ridiculously sore after yesterdays WOD. What do you guys normally do for warm ups?

Oh geez, this'll be tough, particularly the squat cleans: I don't know about anybody else, but after the deadlifts in today's WOD I know my lower back will be a bit sore.

#8 and #9... I'm wondering the same thing but haven't figured it out yet. Do you do 50lb dumbbells in each hand at the same time? or 50 lb in one hand, 10 right then 10 left? or other?

Another awesome Sectionals video. Love these!

What is the name of the song in this one?

What is the name of the song in that amazing sectionals video?

It says 50 pound dumbells, which means that dumbells are 50 pound (each). That's 22.5 kg for the old continent.

Ever get that voice inside letting you know it's time to stop? Well, after yesterdays WOD, that voice was a scream...

M/27/6'2"/185 USAF @ BAF

Can't do double-unders, so subbed 60 single-unders. Only got 5 Squat cleans on the 3rd round.

26:33

M/44/80kg
28:57 w 18.5 kg DBs

I'm having some trouble finding a video that explains the 'dumbbells Squat clean', could someone please link me or explain to me what I'm supposed to do?

Any help is greatly appreciated, Will.

50# db each hand.

One in each hand. Do a clean but catch both dbells in a modified rack. I usually catch one side of each dbell right on the front delt. palms facing each other. land just like you are doing dbell thrusters.

Even though those that comment are likely made up of a high % of firebreathers, I cant believe nobody is saying what an absolute KILLER this WOD is. The DU's are a joke, barely there compared to 75 L-sits and 150!!!! DBSC's. I cant imagine getting through this sub 20. Good luck to all and GET SOME.

#34 it's 60 dbsc not 150

#33 - thanks Nate, that really cleared it up for me

M/35/69"/167

33:03 as Rx'd (all broken sets though)

55# dbs for the first round otherwise as rx'd

18:36

M/48/6'/180

22:00 scaled to 35# DBs

42/m/176cm/72kg

As rx'd

26:11

Tough one! I like it.

Scary thought that all these hard new workouts will come up again eventually and then I'll have a time to beat.

f/35/119lbs

3 rounds:
30 double unders
25 pull-ups (kipping)
20 dumbbell squat clean (using 2x 15lb dumbbell)

17:58

also ran 40 mins earlier this AM

Wod as rx'd
Time=28.45

Very tough. Felt like quiting half way thru the first set of squat cleans. Good luck to everyone. Ya all work hard every day and im proud to call myself a crossfitter!

30 DU
15 L PU + 10 kipping
20 DBSC 40#

24:32

M/32/189cm/110kg

Subbed:

3 rounds of:
30 singels, 30 boxjumps
25 z pull-ups
20 2x1,5 pood kb cleans

21:20 Pain

30:21

kipping pull ups

I'm on the same boat as some of the guys here.

Whenever there are L-pullups its always around 150/workout or in this case 75. I just don't get it, its like a deadhang pullup but harder, is there a way to kip them or you guy can do that many strick pullups?

I can manage 3x25 kipping pullups, but 3x25 strict pullups is an other story.

Cool pic Coastie!

16:44 subbed with tuck jumps

Agreed, L-pull-ups always come in bunches. I can usually get through them, but slowly. Sometimes when I want to pick up the pace, I just do regular strict pull-ups, then practice L-sits after.

29/6'8"/217

32:39

does anyone know the name of the song from "Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video"

Three rounds for time of:

30 Double-unders
25 kipping pull-ups
25 ab chair straight leg raise
30, 35, 40 pound dumbbells Squat clean, 20 reps

24:14

Very clumsy with dumbbell squat cleans. Might have been able to do 50# but would have beat up my knees and shins. Next time.

20:07 subbed 50 pound dumbell cleans with 95lb barbell cleans

dumbbells @ 22.5kg

DUs where as many as i could in a row
L-PUs 5x5
dumbbell squat cleans 4x5

time: 25'45

28/6'2/178#

34:17 AS RX'D

OUCH..... USED THE SIDE OF MY FACE TO CATCH THE DUMBELL IN MY LEFT HAND A COUPLE TIMES WHEN I GOT TIRED. LOL

Subbed DU for *jump as high as i can* and subbed DSC for 17.5 kg (40lbs)

20:21

m24/6'1"/163 lbs

Question for those seasoned "Zoners"

Just started and am excited about it. However, I have a couple of questions.

First, under the cooked carb section of the Block chart are the amounts before or after cooking? Example: it says 1/3 cup oatmeal. Is that 1/3c dry or is it 1/3c cooked? If it is indeed cooked, how do I know who much to measure dry (or raw with some of the other foods)? Same goes with meats or frozen veggies - meats cook down and frozen veggies amounts will change slightly once thawed. Do you I have to cook it and then remeasure? Doesn't that waste food if I used too much before?

Second question - is a block of protein powder 1oz or 1 tbs? On the block chart is says 1oz but on some sample meal plans it says 1 tbs and it is clear that that 1 tbs is supposed to be one block. I kwow that a block of protein should be about 7 grams and I know that 1 oz of my protein powder is about 15g of protein so I think for me it should be .5oz is a block. There is still the discrepency between and oz and a tbs though. Please advice.

One more question I thought of. Is a "peanut" in this case a whole peanut (two halves together) or is it a peanut half? Seems obvious as I ask it but I know some think it's the half and some the whole.

I'm sure there will be more questions to follow but it's a start. Thanks!

m/27/5'11"/150

3 rounds
30 Tuck Jumps
25 L-pull ups
20 Squat Cleans 65lb barbell ass-to-grass

28:52

Anybody that can do 20x50lb dumbbells squat cleans straight through, you the man (or woman)!

32/m/190

as rx'd

25:41

8 min per set

scaled to 30s

did2

Ransom-
For the zone I'm pretty sure you weigh the food before cooking it. Even though the weight may change after cooking it won't make much of a difference trust me.

As for the whole peanut thing-i would count 2 halves as a whole haha. So one shell contains two halves. But again it really won't make any dramatic changes. The zone is a great diet to achieve super health it was just too hard to maintain for me personally. Gl brother!

23:15 as RX'd

L Pullups need to improve and cost me time.

M/42/5'11"/180

30 Double-unders
25 Pull-ups with knees up
20 DB squat cleans using two 50# DBs
60 Double-unders

14:49
(ran out of time & energy)

Is it from the ground with the DBSC or am I allowed to do it from the hang position?

The song and group on the Arnold video is listed at the end of the video!

Bloody hell! That was awesome. The folks in my GLOBO were looking at me like I was an alien.

m/35/5'10"/185#
30:00 all broken sets, but I have to say I did get a few runs of 20+ double-unders, especially on the latter two rounds. That surprised me; glad I'd been incorporating technique practice for DU's the last week or so.

The Arnold WOD vids are amazing as are the sectionals vids! Not that you need to hear it, but keep up the GREAT WORK HQ!!!

Tried double unders....nearly hanged myself, so did the following
3 rounds
30 Tuck Jumps
25 Pull Ups ( Dropped to 5 on 3rd round)
20 DB Squats to Clean( Had to drop 20 18KG on round 2)
Suffered complete pull up fatigue.....pulse rate hit 168bpm!
Time 18.34
Second ever Crossfit workout, very happy and looking forward to the next!

Kevin
M/51/5'11"/168

28:57

Did 100# bar squat cleans, instead of dumbbells.
All the rest as Rx'ed.

Very sore after yesterday.

Carole to do hers tomorrow.

I can't do the stuff in this WOD yet. Maybe the cleans. I've got to take a rest day anyway after yesterday. I'm walking around like a senior citizen.

just my opinion, with these workouts
i am hungry after so i eat good whole
foods fruits, veges, pasta, rice AND lean meats.
just don't over do it, and stay away from
junk food and you should be alright. but you
hAVE TO EAT TO PERFORM THESE WORKOUTS AT A HIGH
INTENSITY.

28:52 30lb Dumbbells. I thought I was going to die! LOVE IT!

double unders
mix of strict and kipped
35lb dbells
24:42

Can you link the demos to the main WOD workout list so that new dawgs can find them quicker?

DNF. Two rounds, 15:30, subbed 40 lb DBs. Totally, completely gassed--gasping for breath. Have been doing WODs mostly as rx'd for past 3-4 weeks after extremely spare WODs during the 2 months preceeding...and today reminded me how out of shape (compared to most of you) I am. This one was a killer!

Three rounds for time of:

20 tuck jumps
10 pull-ups (heavily assisted, I need to lose 50 lbs of belly)
35 pound dumbbells Squat clean, 10 reps

Time: 8:50

holy crap that was hard, and i scaled.

three rounds for time of:
30 deep squat tuck jumps
25 pull-ups
35 pound dumbbells squat clean, 20 reps

27:53 - last set of squat cleans took ~8 min

Awesome workout. I can say that now that I can breathe again! I thought I wasn't going to make it after the 1st round. Amazing that this program can help you overcome mental barriers. I'm just glad it wasn't for 5 rounds!

26'16''
1st rnd 7'33''
2nd rnd 9'13''
3rd rnd 9'30''

40m/6'3''/190

#15 Josh is from Ohio from what I understand. I believe he still has roots there. No surprise really.

For the L pullups are they with a strict pullup or a kipping pullup. I just wanna know for rx'd.

Thanks

25:00
subbed 40# db for 50 since I don't have 50# db

Disappointed in my DU's. My lower left back was fried from yesterday. I spent an hour stretching, rowing and doing light cleans to try to loosen it up for the WOD. Sure did make L-pullups challenging.

Male/25yrs/85kg/180cm

rx´d

26:52

did some kipping on the L-pullup.

Wasn't that just a "fun"little triplet to round out the cycle.

Kevin~ I'm with you on the "very sore after yesterday" comment.

double unders were the "rest"!
kipping "L" pull ups
squat cleans: 35# DB in each hand

TIME: 19:00

Ditto Kevin
Very sore
I had to scale
Did not push for time
Extensive warm up
100 single jump ropes
25 dead hang pull ups
20# db squat cleans 20 reps
Between 25-30 minutes. 1-2 min rest between rds too.
Then extensive cool dowm and stretch.

Laura f/47/5'7/150

Can't do DUs, so tuck jumps were the sub.

3 rounds for time:

30 Tuck jumps (thighs hitting chest each rep)
25 L-pull-ups (arms straight at the hang each rep, legs straight during all reps)
20 25# dumbbell squat cleans (bells touched ground each rep, parallel or deeper each rep)

Tuck jumps after the squat cleans were a trial. Had several "do overs" due to thighs not touching chest the last round.

16:58

Looks like a great workout!

Can't keep up with ya today Fit Mom.
Carole has the chance to whip us all tomorrow.

Great performance at the Arnold Kelly.

Laura

I want to know the song title in the Rebuilding Khalipa video...anyone know?
side note...go see Kelly! I had the exact same problem khalipa has and he fixed me for sure :)

34:10 subbed tuck jumps

m/195/38/5'10

Greatly improvised
Warm up: Many attempts at trying double unders did not get any. Did a few tuck jumps.. Row 500, joint mobility; 10 air squats + 50 ab mat sit ups.

Max dumbbells we have is 25lb. With wrist that was most I could handle. All squats were butt to heel with dumbbells cleaned from sides with palm facing towards body due to wrist pains.
Rd1: 10 tucks Jump +20 singles; 15 squat cleans; 5 strict PU+10 Jumping
Rd2: 5 Tucks+40 singles; 15 sq clns; 5 strict+10 jump pu
Rd3: 60 singles; 15sqt clns;15 jump pu

Time: 18:58

m/23/175/5'10"

Subed 95# Barbell Squat Cleans.
*19:09*

M/36/175

Subbed tuck jumps - no rope...

Some bent knee pulls toward end of each set, but otherwise as Rx'd....

19:10.

Subbed 115lb barbell Squat Cleans

22:33 Ugh

That workout literally broke me... "character building" to say the least.

34/165/5'9"

www.crossfitjulia.com
Louisville, CO

Still at 70 percent,
21 tuck jumps
17 L pullups
14 DB cleans
21:48
This one worked me, kind of bonked halfway through the 2nd round, still adjusting to the new paleo/zone eating. Lost 5 pounds in the first week though.

48 - 6' - 215#

As RX'd:

26:27

Amazing how difficult the double unders become after a set of the squat cleans... Done at FS 36 after a shift.

subbed 95# barbell cleans

19:29

Definitely some bent knee ugly pull ups in there. Surprising forearm burner, those cleans got tough to hold onto. Good workout.

Oregon Idaho sectionals this weekend.... WOOHOOOO

btw: 160

21:50 w/ just strict pullups and 35# dumbbells.

M/44/180
DUs as Rx'd
L Pull Ups as Rx'd
DB Cleans - 40# DBs and 20# vest. Hang squat cleans. 40# DBs heaviest pair I have.
22:40

Scaled Dumbbells to 30#. 4th day in a row (made up Helen on Monday, been WoDing ever since), so forearms were already killing me.

@33 minutes.

Pull-ups were devastating to the wrists, which are still killing me. Squat cleans devolved into power cleans, since I couldn't get the drive under the weights in time, and opted to make a controlled movement rather than kill myself like an idiot.

38:53 subbed 40lbs cleans

thought it would suck, it was worse

3 rounds:
one arm horizontal pullups
plank w/weight transfer 8lbs

Subbed 95lb cleans and normal pull ups.

18:45

About 19 minutes, minus the time that one of the personal trainers at my gym was lecturing me about how I have no endurance. I was half way through the third round of pullups when he decided to tell me how he could take me through one of his circuits and destroy me. If I wasn't about to throw up and could have caught my breath I would have taken that challenge.

Suck it trainer. 1 2 3 go.

As Rx'ed 25:25

First off, thanks to Aron for answering this earlier - however, as he said he didn't like the zone personally because he finds it too complicated, I wondered if there is anyone out there to answer who does do the Zone diet (no offense, Aron).

One question to add - if a restaurant has nutritional information for their items do I need to really measure (other than eyeballing) or can I say Oh, this meal says it has about 28g protein, 12g fat, and 36 carbs - therefore it should be close to a 4 block meal? I don't mind measuring but I'm new at this so I'm not that great at eyeballying yet but I can't carry around a food scale or measuring utensils. Just trying to figure out the best approach. See my other questions below.

Question for those seasoned "Zoners"

Just started and am excited about it. However, I have a couple of questions.

First, under the cooked carb section of the Block chart are the amounts before or after cooking? Example: it says 1/3 cup oatmeal. Is that 1/3c dry or is it 1/3c cooked? If it is indeed cooked, how do I know who much to measure dry (or raw with some of the other foods)? Same goes with meats or frozen veggies - meats cook down and frozen veggies amounts will change slightly once thawed. Do you I have to cook it and then remeasure? Doesn't that waste food if I used too much before?

Second question - is a block of protein powder 1oz or 1 tbs? On the block chart is says 1oz but on some sample meal plans it says 1 tbs and it is clear that that 1 tbs is supposed to be one block. I kwow that a block of protein should be about 7 grams and I know that 1 oz of my protein powder is about 15g of protein so I think for me it should be .5oz is a block. There is still the discrepency between and oz and a tbs though. Please advice.

One more question I thought of. Is a "peanut" in this case a whole peanut (two halves together) or is it a peanut half? Seems obvious as I ask it but I know some think it's the half and some the whole.

I'm sure there will be more questions to follow but it's a start. Thanks!

Wow! Pretty tough. My elbow joints are killing me after this WOD. They hurt after the rope climbs. I'm not sure if I'm just sore or if I'm hurting myself. Any ideas?

Warm up with 4 x 400M sprints with 20# vest. 60 sec rest in between each sprint. After last sprint rested 5 min and began WOD AS Rx'd

M/27/210/6'3''

24:31

L-Pull ups were tough, ate up 3/4 of the time, could only get 2 unbroken at a time.

42 yr old male, 6'0, 195 lbs

60 single-unders
25 Pull-ups with knees up
20 DB squat cleans using 30lb DBs

28:50

30/M/146/5'10

Final time was 27:33

Not really as RX'd because didn't have a jump rope, the one at the gym straight up suck so decided to do tuck jumps instead, probably would have got a better time with the jump rope, tuck jumps were a smoker, the 50 pounds Dumbell squat cleans total me out but did them all as RX'd, I did the DB squat cleans 3 to 5 at a time. , L pull ups as RX'd. nice workout.

SANTI

First time Crossfitter! First WOD. Did 2x. 40lb. dumbells and some extra jump ropes. Liking it so far!!!

This was the first wod i disnt think i was gonna be able to finish, 22:30

#102: get that globogym trainer to do this WOD as Rx'd, even if it falls on one of his "chest" days. I'd pay $ to see that.

19:59 as rx'd. One of the toughest wods I've done yet I guess because of the wod yesterday. My legs are fried.

m/36/210/5'11

*Subbed tuck jumps & 35# DBSC
Also my L's were not quite L's.

30:52

As rx'd, 23:29.

DUs went smoothly, first 2 rounds unbroken. L-pulls were not too bad - got first 10, then broken. Mostly chunks of 5 until last round. DB squat cleans were the hardest - these are the heaviest db cleans I have done and they were gassing me. Technique seemed to improve as I went along, which was balanced out by the fatigue. Did them: 5-5-5-5, 7-5-4-4, and 8-4-4-4 with plenty of gasping in between minisets. Biceps and forearms were smoked, not to mention lower back (already tired from yesterday's deads).

Rest day "sorely" needed, pun intended.

p.s. I did this at globogym, and got a few funny looks as I was doing the squat cleans, and a few concerned looks when they heard me drop the dumbbells. Take it easy globofools, they're rubber, no damage done! After I was done with the WOD, I had to bite my tongue as I watched one of the "hyper-trainers" coaching his client on deadlift. Client was a 50-something man, and trainer had him doing 65# barbell deadlifts (with the nice bumper plates - jealous!), nice and slow. Deadlift form was terrible (head down, back rounded) and the trainer was making no attempt to correct. What is he paying you for, again?

30 DU
25 L pull ups 1 round, 25 tuck p-u 2 and 3 round
20 dumbell squat cleans 22 kg
x 3
time 31:45

m/34/175#

3 rnds:
30 double unders
15 L-pull ups, 15 kipping
20 squat cleans w/ 30# dmbls

20:45

100 toes-to-bar (5 sets of 20)
100 L-dips (5 sets of 20)
Trying to get the core strength up to do *clean* L-pullups

23:00 as RX'd M/25/185
Had to break up the L pull-ups into sets of one after the first round. this was not fun

M/25/6'2"/200

CFWU x 3

subbed 60 single unders for double unders aside for that wod was as RX'd

23:00

CFWUx3

-no pullups

counted double-under attempts, started to actually complete them by the third set

kipping pullups (tried for L-pullups but they weren't happening, did a couple tuck pullups at the start of the first two rounds)

40lb squat cleans

1hr 38min

anybody know what happened to Everett at the Sectionals??? he finished 59th because he didn't do the final event?? anybody know why?

used
35 # dumbbells instead and had to switch to
tuck jumps 2nd set, broke my jump rope
otherwise....... as Rx' d
23:20

only 2 rds.

26:15

Great job Kevin! One or two tequilas too many last night. Technically, doing 2 rds. is wimping out, but it sure didn't feel like wimping out.

At 4th Ave Gym, Yuma, AZ.

as rx'd

33:58

My body wasn't that taxed, but I was stalling between sets to avoid meeting pukey..who actually said "hello" to me after I finished. I just can't eat so soon before my workout.

M/24/6'1"/180

As RX'd:

18:32

35.25 - need to practice DUs and L-pull-ups

As rx'd

20:27

subbed whit tuck jumps
12:35

22m/165/5'7"

Subbed kipping pull-ups for L pull-ups, everything else as rx. DB squat cleans were very tough, also got a few funny looks at my globo gym. Great WOD!

25:00

M/47/198

Du's took forever. Subbed 135# squat cleans x 15 for the DBs (which turned out to be tougher than I thought).

34:24

M/36/5'10"/175

20:23

Had to sub barbell squat cleans since I do not have 50lb dumbells. Used 115lb to make up for having a straight bar instead of two independently moving weights. Still it was probably easier than doing dumbells. I never thought that the day would come when double unders were my easiest/best event in a triplet. Great WOD.

NEVER QUIT!

30m/70"/176

double unders:fine
subbed L Pull-ups for strict:broken sets 5's
dsc:broken 10,5,5

8:15

did i do something wrong? my time is much faster than some and i'm not in that kind of shape.

2nd incompleted WOD of this year :(

Went to the gym, did CFWU and could tell my muscles really haven't recuperated from two days ago when I subbed pull ups for rope climb. Also after 150 DL's yesterday, dumbell squat cleans would be like beating a dead horse. That left me with going to the gym and doing some double unders.

As a self coached athelete you have to be aware of overtraining. If you don't have it, recover and come back stronger the next day.

m/178cm/88kg/34y
sub 33 lbs dumbbells(the only ones i got)
L-pull-ups done 3 by 3
still learning DU
27:25

#132

Did you repeat for a total of 3 sets per excercise?

oops...meant #130 sorry

39:15

Took WAY longer then I thought but I played a b ball game about an hour before doing this WOD and that's the 3rd time this week I've done a b ball game followed by a WOD...I think it's catching up with me

Can't do too many L pull ups in a row because my back really tightens up

M/23/163/5'7"

3 Rounds

30 Double Unders
25 L Pullups
20 115 lb barbell sqaut cleans

Subbed 115 lb barbell squat cleans, as we don't have 50lb dumbells

27:18 with 20 lb weighted vest

#121 mas

I guess it was my turn today. "One or two tequilas too many last night", so that is what you do on your free time during those work trips!

34 yom 230 bwt

warmup 8 mile bike ride

wod 3 rounds of:
30 DU's
25 L pull-ups
20 50# db hnag squat clean
time: 20:37

age 20 bw 170
19:47 as rx'd

Tuck sit pullups, 15reps
db scl, 35#, 15 reps

10:32

14:42

60 Singles Unders
Z Pull ups, abbs were too dead for L
I cleaned it once, then squatted the reps out. Was I supposed to clean it every time?

30 Double unders
12 pullups
12 DBHSC, 45#

11:05

As rx'ed 39:15

24:28

Subbed as follows:
30 Tuck Jumps
25 L-pullups
20 Squat Cleans, 105lb barbell

This took longer than I thought, but I was also pretty low on energy when I started (not a good food day). L-pullups were the hardest part, and tuck jumps were surprisingly all unbroken.

26:43

subbed 40lb dumbbells

time included having to fix jump rope during 2nd round when handle broke, and having to wait for dude doing triceps push-downs to get to pull-up bar

Subbed 24" box jumps for double unders, otherwise as rx'd

24:43

L-sits were by far the hardest, but I've improved a lot since starting CF. I could barely do one in December, but was nailing 5-6 consistently today.

20:27

Scaled 60 single ropes.
10 reps/round for db squat cleans. Had trouble getting a "rhythm" with those.

as rx'd

22:44

Double unders? No problem.
L pull ups? Nothing terrible.
DB Squat cleans? Ass kicked. Legs SO sore from yesterday.

Rest day? Can't wait.

subed tuck jumps for double under rest as rxed

23:58

33.50
subbed 25# db's. need to get more ROM on L-pu's
wu-ran 3 miles with Bowie, surfed 45 mins

m/39/250

cfwu x 3

3 rounds
30 d/u all broken
25 kipping pullups all broken
20 squat cleans w/ 47 lb dumbells all broken
33:11:43
all broken but got it done, cant do l pull ups yet

26/m/5'11"/180
as rx'd
28:34
lousy form on L-PU

44:21 as rxed. Sets were broken to many pieces

Power Girl~ some days the goal is to finish..not every day can be a PR. You're still a fire breather!

Ransom: try the message board nutrition section for those questions.

38:40 as rx'd...met pukie minutes after finishing! LOL! L-pull-ups were strict "L"!!Maybe that is why it took me so long,LOL!50lb. db squat cln's sucked the life out of me.That wod was sneaky!30 quick du's,strict"L"'s and another very technical movement..squat cln's...wow,that was a monster!!

As Rx'd
24:35
wow
Soccer last night took it all out of me. Yuck. And now time to go play some Volleyball at Kelley's Bleachers 2. Yay!

Sidelined with tendinitis/bursitis or worse of my right shoulder
physical therapy and one arm strength training with the left

20 L pullups per round
30lb db sc
24:52

Scaled

3 rounds
16 box jumps (24")
25 L pull-ups
20 reps of 25lb db squat cleans

Time
22:17

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises; (air squat, GHDSU, hip ext.), 1x10.

As Rx: 20:59.

C/D: light walking.

Dumbbells taken from the floor w/full squat on cleans. Those were the most time consuming. I don't have 50# hex dumbbells, so I had to use my dumbbells that each have two large 25# plates. This made holding them in the rack position awkward/difficult.

34/M/6'00/193

No 50# DBs so I subbed 95# barbell

24:53

First round of DU unbroken. Everything else broken.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
50 single unders, 20 double unders
dumbbells squat clean 15lbs x 5-5 25lbs x 5 30lbs x 3

Subbed 30lb dumbbells squat cleans
29:15
Foam roll after

27/m/6'3"/212

As rx'd 26:18

M/38/170

#102 If you ever have it out with that trainer, please let us know how it goes.

Rough wod. The jrdus went poorly because my the waistband in my shorts is too loose and I kept losing them by #20. L-pullups were awful, and the dbhsc were rough.

23:00.

28:02

subbed: 35# dumbells (largest I have....)

Thanks for another excellent cycle HQ!

28:12

17:45. 100# barbell S. Cleans otherwise rx.

Yes #141 squat clean each rep.

Does anyone know the name of the song played at the beginning of the rebuilding khalipha video? I have heard it before and it is driving me crazy.

MU/Squat WOD, details there.

How, in the name of all that is Holy, am I ever going to do "Helen" tomorrow after all those squats?

M/32/180

27:48 rx

26:17
with 40lb DB
Squat cleans did not show me any respect. I was worn out by the end of the first round. They made my arms fire slower, making the DUs very difficult. I was not anticipating that.

as rx
5:19
new pr

3 rds

30 bench jumps
10 hpsu
20 50# power cleans

23.55

40/m/190
as rx'd

20:33

m/31/220

22:55

regular pull ups

23:42. Only 10 squat cleans.

m/6'/185

had to make some subs
3x RFT
30x box jumps to 21" bench
25x asst dead hang PUs, feet on stool in front of bar, sort of an L-pull, about 75% BW
20x barbell squat cleans from floor w/95 lbs
total time: 23:12

post-WOD 5 x 5 strict dead hang L-PUs with about 2:1 eccentic/concentric, on-the-minute, could just barely get that last set, no way was I going to work them in the wod because it would have cost me too much momentum

m/41/5'7"/148

23:30

3 rounds of

30 DU's (2nd round broken with rope malfunction)
25 L sit pull ups - started seated using smith machine
20 Reps 30# Dumbbell squat cleans

I subbed kipping pull ups for the "L's" and many were not full range of motion and I also subbed 50 pound dumbbells squat (dumbbells on my shoulders) for the squat cleans. Time: 13:42.

Back from Colorado, back to home gym :)

59/M/199 - subed 75lbs barbell squat cleans - 46:36 - all full squat cleans, Margaret, and thanks again for the great coaching, see you again in a few days.

49/F/125 - hips and knees sore, doing some easy rowing.

34/m/230 - 17:02 as rx'd

(m/25/5'6"/145)

I scaled that back some and I was still gasping for breath.

double unders fine, dumbbells 2x15 lbs... first set 25 knees-up pullups, sets 2 and 3 about 15 (in three sets each).

I doubt I was doing the squat cleans right as I couldn't seem to get a comfortable width between my feet ... plus, I haven't ever done clean squats before (and I sucked at cleans when I did them years ago :)

31:03

Subbed 40# db's for the first two sets, 25# db's for the last set.

M/25/5'9"/178

Time: 28:41

1st round rnd 30 DUs, next two were 60 singles each. I suck at DUs so I didnt want to waste alot of time lashing my chins with the cable rope. L pullups were not very fast but as rx'd, practicing L-sits and warming up with L pullups paid off today. DB SCs were...HARD, I havent felt like that in awhile I was drenched in sweat and I thought I might just puke. I workout at the same gym about at the same time and I see the same people doing the same stuff, I am pretty sure they think I am insane or something. Its just funny the way theY look at me "funny" during a WOD.

DO WORK!!!

30 double unders
10 tuck sit pullups
15 squat cleans, 30 lb dumbbell

15:12

Double unders were much improved. Tuck sit pullups and squat cleans, not so much.

m.155.37

amazing 3 day cycle - body feels real good

this workout was ridiculous - talk about ranges of motion and keeping your body guessing.

L-pull ups were a little slacking with bent knees but worked especially hard on them after the workout trying to keep legs as straight as possible with full range of motion.

Weight room in my dorm only had db up to 45# so made do with that.

practicing double-unders every so often definitely paid off.

19:26

Got to the gym late...I had a 7pm American Legion meeting to get to, and started the WOD after 6pm! Needless to say, I scaled as follows:

2 ROUNDS FOR TIME:
30 Double Unders
25 L PullUps using Grey strap for assistance
20 Dumbbell Squat Cleans (from Floor) with 30# Db's

I was smoked! Wish I had the time for the 3rd round.... Maybe I will re-do this one tomorrow!

m/37/187/72"

37:11
L-pull-ups disappeared after the first set.
Squat cleans destroyed me.

Three rounds for time of:
60 single jumps with jump rope
25 assisted-with-stool L-pull-ups
20 15-pound dumbbells squat clean, from the floor
time = 27 minutes

SUB tj
SUB 80# pd
SUB ll
SUB 40# sc

24:06

M/25/5'9"/178

Time: 28:41
1st rnd 30 DUs, next two rnds were 60 singles. I suck at DUs so I didnt want to waste lot of time. L-pullups as rx'd warming up with L-sits and L-pullups have paid off in this WOD. DB SC were...HARD, but is a great way to end the cycle.

DO WORK!!!

D/U subbed with 18" box jumps
Everything else as rxd
25:52

This one hurt!!

D
@ home
30:52
sub TJ
L-pull-ups
sub 97# barbell squat-cleans

30 TJ xx 11:20 21:45
25 LPU 4:55 16:00 27:00
20 SC 9:40 20:10 30:52

m/170
sub 25 40# db squat cleans

all else as rx: 27:21

scaled to 25 pound dumbbells
27 minutes

32m/5'8"/175
rx'd 28:58

Subbed knees to chest jumps for DU

Still can't hold the L but get to an L on each PU

50# DB squat cleans were tough! Had to break them up into 5's

round 1 ET 6:40
round 2 ET 14:50
round 3 ET 26:43

23:04

Terrible 2 week stretch going, barely any sleep and it is showing. No stamina at all

Terrible at double unders but did them all started to string em together at the end.
L PU's did first round and a half then finished with knees to elbow with a PU.
DB squat cleans as Rx'd but broken

28:55 M/28/5'10/170

30 du
15 L pu
15 squat clean

1st rounds with 95# barbell, last 2 with 25# dumbells. Last two rounds were definitely more Z than L pu's. 17 du's in a row today!! couldn't do 2 last month.

19:02

27:19
Three rounds
30 Jumps over 6" tall, 1' wide obstacle
25 Pull-ups (1st round 45# assist, 2 & 3 90# assist)
50 pound dumbbells Squat clean, 20 reps (bad form)

29:58

That was awful, I actually fell on my last dumbbell clean. I had to wait almost a minute before I felt like I could finish.

m/34/160
subbed 35# db's
17:58

Scaled to 30 12" box jumps (forgot to take my jump rope to the gym), 15 L-pullups, 15 50# dumbbells squat clean:

27:05

I thought this was going to be a quick WOD, but man, those squat cleans were killer. I had no energy by the second round and had to do one at a time with a bit of a breather between each rep. Tough stuff--really mental.

^^^ 3 rounds

M/445/6'1"/185

Subbed box jumps
and 35# dumbells
20:00 miserable

Scaled to tuck pull-ups.
26:59

24'50"
cleans: 10 @ 22 kg 20 @ 17 kg 30 @ 12kg

Humberto

60# on squat clean

32:34

23 / M / 5'9" / 135lbs

7 rounds of
95lb deadlift x10
Push-ups x10

18:55

I meant to do ten rounds, but this is my first WOD after being sick for a couple weeks and the push-ups were hurting my elbow, so I decided to stop. I gassed a bit, but I was suprised how light the deadlifts seemed. It feels good to be back at it.

M/26/140/5'11"
subbed 40# for 50#
rest as rx'd
23:51

1st & 2nd round subbed 30 dumbells otherwise as rxd
3rd round 30 double unders and 5 pullups
30 minutes

M/25/150#/5'7"

Schedule didn't allow the WOD today. I'll pick it up next cycle

did the first round as rx'd then scaled reps in a 25-20-15 fashion for 2nd rnd and 20-15-10 reps for the last. Started kipping L-pullups in 2nd rnd and finished as such. 26:35.30 and was indeed a brutal WOD

Did the WOD as RX'D:33:58

This workout layed me on the floor! It was so brutal and mentally taxing. It was the first time I did DU's and I did all 90 reps! Yay!!

F - first ever
@ home
19:44
sub TJ
asst. pull-ups
sub 35/10 squat-cleans

20 TJ
10 PU
10 SC 19:44

B - first ever
@ home
16:04
sub TJ
asst. pull-ups
sub 5/6 # squat-cleans

20 TJ
10 PU
10 SC 16:04

I'm completely back on Paleo again! :)

My time (as RX'D): 35:51

"PROPS TO THA FRAT!!!"

Franiel

As per rx'd except last round of dumbell squat cleans where I had to use 35 lb dumbells

25'42

subbed dumbells for 95lbs barbell

20:39.... lost at least a minute on the double unders...my feet started fighting with the rope...

YUCK!! That was rough.

Subbed = tuck jumps - kipped the L pull ups (sort of)- 16kg k/bells (35lbs each)

24m dead (literally)

Good job I went out afterwards and topped up those Carbs with large amounts of booze ;-)

that was interesting, felt a bit like crying.

22:40 rx'ed

three rounds for time of:
30 deep squat tuck jumps
25 pull-ups (10 lbs assist)
10 pound dumbbells squat clean, 20 reps

25:59

As px'd 24:37

Just started few days ago!

I suck. but motivated and will get better.

Did squat jumps OK,
L-pulls killed me...only got about 10 each time
No db's so did 135 barbell squat clean

Anyone else end up with sweet broken blood vessels on their shoudlers from catching the DB cleans? I was catching them with the flat end of the DB on my shoudlers, pretty tough exercise.

Pack

30 @ Tucks
15 @ Tuck Sit PU
15 @ 35# DB Squat Clean

14.59

Broken double unders, gravitron pullups w/50# assist, SC as rx'd. ~30min

30 DU's
15 Ring L PUs
20 100lb Hang Squat Clean

3 rds
17:34

Subbed jumping pullups with negatives for L pullups; used 40 lbs DBs.

24:35

As RX'd

30 DU
25 L Pull-ups (these suck)
20 DBSC 50lbs

11:50

OUCH, had to lay on the floor a little while after!

M/38/140lbs/5'7"

A friend mentioned doing Crossfit, so decided to give it a try and this was my 1st workout. What did I get myself into? L PUs were killer and my forearms were on fire after these. Squat Clean was a killer also, but used some body english to get them done. Kept myself from throwing up. Laid in bed a good hour, when I got home, so my body could get itself back together. This morning I still had bodyparts sore, which are never sore, from yesterday. I loved every minute of it and want more.....just hope my body can handle it:)

32 min as rx'd.

m 44 5'8 170
30 tuck jumps
25 pullups
20 50lb dumbbells squat cleans
26 mins.

24:10
The "L" became more and more straight as I went.

Did regular pull ups instead.
the double unders killed me.
31:17

No wod for me, will catch this one up.

Not a lot of time and lots of excuses why not to do the wod. Did S/P, P/J, S/P.

Still good Fun

I had to sub 45# for squat cleans, everything else as Rxd.

30 DBL. UNDERS
25 L PULLUPS
45# SQUAT CLEANS 20 REPS

17:13
M/42/5'9"/205 LBS

Carole
F/51/5'6"/133

30 double unders
25 dead hang pull-ups
20 pound dumbbell squat clean, 20 reps

25:41

Rx'd

17:42

#171 Timmy, now go back and do the other 2 rounds.

Rx'd
28:03
Dumbell squat clean were the most difficult....my legs and low back suffer a little bit yesterday

bicycle warm up
scaled:
30 step ups
25 strict pull ups
25# db squat cleans
26:52

As Rx'd - 30:35. Those DB squat cleans kicked my butt!

That was a hard trio...25 min. with the 40# DB. DU were harder the second rnd than the first...they are hard to do when you are winded.

I'd like to go on record as stating that there is no good sub for double-unders!

32/M/190

Not as rx'd - still can't do double unders, scaled down the cleans to 35's then halfway through I changed to 30's.

17:46

2010-03-11: 28:28, subbed 24" box jumps for the DU's. DSC's were tuff.

Subbed
100 JR's
Mix of pullups / inverted pullups
One 50lb db
26:20

19:39

M/39/5'10"/180

34/m/210/6'5"

26:38

As Rx'd 33:55

Double unders are a real problem but I strung more together today than ever before. It was a good day.

Did 75 single jumpropes, 25 assisted pull ups, 35# dumbbell squat cleans, 27:56

nice workout, sweat like a pig

M/42/6'1"/230

26:27

40 # DB

33:18

30 DU's
10 L pull-ups
20 db squat cleans w/50#
3 rounds
75 yd farmers walk with 110 pound DB's to finish.

Got 12 straight du's which is a PR. Also a pr on getting L pull-ups done with good form.

Three rounds for time of:
30 Double-unders
25 L-pull-ups
95# Power Clean, 20 reps

22:11

M/41/6'0"/155

As rx'd
28:38

I should have eaten first. Second wod after a nearly two week hiatus for travel, early meetings and good surf. Feels good to work out again.

m/38/76/215

Not as rx'd

30 box jumps
25 LPUs (rx'd)
20 SC, 30# dbs

27:55

m/38/76/215

30 box jumps
25 LPUs (rx'd)
20 DB SCs, 30#s

22:29 as Rx'd

M/41/180

After more than four years at this, it's always refreshing and humbling to run into a great wod that I can't do as rx'd. After falling forwards, wobbling backwards and generally making a mess of things for the first 10 squat cleans, i dropped the weight to 40lbs and pushed on through. Going into it, I thought I had those cleans in the bag. That'll learn me.

27:26

More better faster

56:08

Wow... got 1 round, subbing lat exercises using a machine at 115# for L-pullups (after doing 75 L-pullups on wednesday, couldn't muster up more than 5 at a time...), and subbing 40# for the 50# DB squat cleans. After that, just did double-unders and lat pulls until time ran out at the gym.

Don't know if anyone else follows a weekday ("5 on, 2 off") schedule... I really struggle using it. By day 5 (each Friday) it's a challenge to even get to the gym, let alone meet this sort of challenge with the effort it deserves.

Have a great weekend everybody!

21:43 as rx'd

3 rounds of
30 DUs
10 MUs (assisted w/band)
20 SC w/15#dumbbells
25:03

2 min anchored situps: 110
worked on OH Squats - new PR 5x75# (PR was 1x65#)

M/33/5'4"/142lbs
Subbed with 25lb dumbells for squat clean
Rest as RX'd
14:51

That was tough but done as prescribed. 39:06.

Great workout. Kept a bucket close after round two just in case.

L PUs were at 135 degree angle to legs, arm extension to 135 (forced scaling, I guess).

31:20

3 rounds:

30 2x
15 x L pull ups
15 x 50# dumbbell power cleans

3 rounds:

30 2x
15 x L pull ups
15 x 50# dumbbell power cleans

20:14

Subbed 35lb DB

LU GTG, DU up to 5 at a time

DBCL very weak

28:50 KAF

M/64/198-Three rounds for time of:
30 Single-unders
25 L-pull-ups
20 pound dumbbells Squat clean, 20 reps
27:20

25:46

As RX'ed, except that most "Squat Cleans" were more like Muscle Cleans...forgot about that part until the end.

18:38

Was in Indy for Big 10 Tourney
Run 20 Minutes
then 3 rounds
25 Sits, 25 Pushups, 15 Squats

about 29 min
30 du
25 lpu (4 sets per)
20 45# dbsc (hurt knee 2nd rnd finished pwr clns)

37min

30 Tuck jump
25 Ring L pull ups (seated from floor)
20 DB Power/hang clean
-
20:35

Mod'ed

33:19

30x D/Us
15x Pulls*
15x D/B Sqt Clns 50#

Can barely L-Pull, did dead-hangs most of the time

M/32/5'9"/150

Used 42.5lbs dumbells.

31:47

Did this one today (3/13) immediately after doing today's WOD.

35:37

Didn't feel like I was doing the Squat Cleans correctly... anybody have any input? It's not shown on the exercise demos page...

m/34/205

didn't have jump rope. did jumps over a large rolled up towel.
120lb pulldowns instead of pullups.

19:59

m36/173/5'8

100 lb squat clean (no dbs), 22:22

Extremely limited time, so...

Three rounds for time of:

15 Double-unders
12-13-13 L-pull-ups
20 pound dumbbells Squat clean, 10 reps

8:43

3 rounds:

30 double unders (unbroken)
25 L pullups (4-5 sets a round)
20 50lb dumbbell squat cleans (4 sets a round)

started at hang and dipped bar below knee, not to floor. done immediately after mu/bs wod. mainly affected db squat clean.

had pretty good form on L pullups, good L shape.

27:26 03/13/2010

22:19

* used 55# DB's

done w/ tuck jumps and 25 lb DB, started to get hang of form by the end...35:25

24/m/175lbs/70"

as rxd

30:38

m/21/5'9"/170

28:36

20 - stepups holding 25# dbells
12 dead hang pullups
15 - 20# dbell sqt cleans
16:52

next time in sqt clean to 30# or 35# KB

30:30
L pullups were only 1 leg up and bent

Sub'd 95# barbell squat cleans: 19.40

My L pull ups still suck.

Jeff @ home
Kipping pull ups
135# barbell cleans
15:07

3 rounds
30 tuck jumps
25 L pull-ups
20 105 lb barbell squat clean
16:30

3 rounds
30 double unders (2 or 3 single then 1 double)
15 L pull up
15 x 35# dumbbell squat clean

21:27

as rxd 30:08
I went through double under hell.

M/34/180/5'9"

As rx'd
19:34

Missed – tendonitis

49/m/190

As Rx'd. 25:20

29/m/183

used 15# DB to work on form w/ clean; right shoulder ROM is poor on these

18:23

13:41

Pack:
Three rounds for time of:

30 Double-unders
15 Tuck sit pull-ups
35 pound dumbbells Squat clean, 15 reps

I have found with the new workouts that I'm scaling down just to complete them.

M/33/142lbs/5'5"

As rx'd
21:35

Well Sledge, you picked a wod to skip cuz this one was a nightmare.

used 45 lb db for the cleans.

double unders were done by ones...
l-pulls were sloppy at the end
the cleans were horrible looking on the 3rd rd.

thanks to the deadlift/ pushup wod yesterday my lower back was on fire....it once again flared up as soon as I did 1 db squat clean...

enough complaining/ whining!

29:05

did reps 30/15/15 in 24:58

Scaled with 45# dumbbells because we don't have 50# dumbbells. Really tough WOD!

34:48

AND FOR THOSE WHO DID THIS AS RX'D IN SUB 20 MIN, POST A CLIP BECAUSE THAT IS ABSOLUTELY AMAZING!!!

29:40 2 rds

M/5'10"/175/29

As rx'd

13:37

M/ 36/ 132 lbs/ 5'-6"
As Rx: 19:20
The first two stations of the D.U.s and the L Pullups were not that big a deal at all, but the 50 lb dumbells felt MUCH heavier than the 40's I was warming up with... maybe I was breathing a little bit, but not that much. I was at about 1:30 going into the D.B. Squat Cleans and the first round took me about 3:30 for just the squat cleans... the movement is SOOO different from the barbell squat cleans. I wasn't sure where to hold the dumbells in relation to my body. I was basically raising up to a hang and then jumping up and pulling under.. the GRIP was tough to hold more than 3-4 reps at a time. GREAT WOD.. I went in thinking I'd be able to kill this in about 14 minutes or hopefully much less.. I have to work on the squat cleans with the dumbells.. odd thing was that the second round of squat cleans felt better than the first. I was learning to just jump and really pull myeslf under the bar. I was sore and tight starting from the 150 D.L. yesterday, but that's the order online, so that's how I'm doing em... GOOD WOD.(I didn't read too much it seemed pretty self obvious, but I'm sure we had to use two 50 lb D.B.s rights.. that's what I did for 100 total lbs.)

M/50/153/1-1-06

Done 3/16

DU
PU/Abmat SU
30# DB

27:47

Gunnar: As Rxed 21:58
Jen: Single Under High Knee & 25#: 25:01
Harold: As Rxed 29:38
Ryan: 35#: 33:16
Chris: 40#: 33:43

48/M/182
mod
30 DU's
12 PU's
20 35lbs clean squats
20:58

CF warmup x 3 rounds.

Travis and I subbed 65 lbs (bar) for Squat Cleans.
Lori subbed 25 lbs for Squat Cleans. (2nd WOD ever)

Subbed regular pull ups for the "L".
3x regular jump rope for Double Unders. (90 reps)

Times- Me- 11:15, Travis- 12:04, and Lori-n 12:06

"Mrs. Miyagi"

Scaled to:
3 rounds
30-Double unders
25-Jumping pull ups (on a 10.5" box)
20-20# DB clean squats

25:04

3 rounds

30 double unders
15 L-pullups
40 lb. dumbbell squat cleans, 15 reps

21:29

19:20

30:08

As rx'd:

25:17

Subbed kipping pullups and some were power cleans other wise as rx'd

25:43

So worn out today. ugh.
WU: Row, couple rnds of Cindy with 20# vest then

WOD:
4:22,6:03,6:35

17:01 as rx'd

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

55 minutes.

m/41/169/5'9"

As rx'd:

28:54

3 rounds of
50 DU
30 L pullups in sets of 10
30 OHS wil 50lbs barbell
It pays to write down the WOD before you leave for the gym...

Three rounds for time of:

30 Tuck Jumps
25 Pull-ups
50 pound dumbbells Power clean, 20 reps

21:10

Much more difficult than I was anticipating, but St. Patty's yesterday may have had something to do with that.

M/25/5'11''/200

WU
38:35
as rx'd. struggled with double unders.
M/49/197#/72"

30:42

L-pulls major hang up

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. No DU since WOD called for them.
30:51
Terrible job on SC. DU not too bad. Little more relaxed made jumping easier & less draining.
Alternated grip on L PU.
Get front of dumbbell behind front of delt to help with stability on SC.

23.m.138.65"

as rx'd
32:58(PR)

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

CFWU x3
27:30 as Rx'd

31:00

As Rx'd:
30:00 exactly

Double unders were a breeze. I'm starting to get better at L-pullups little by little. But the DB cleans were horrid. I don't have a nice pair of DBs so i have these ginormous 25# plates on each side that make it very awkward. I have a feeling i was curling them quite a bit which sucks, but i got it done anyways no matter how heavily broken the sets were.
Have only eaten once today as well and i did this at about 5 o'clock so i was pretty hungry and maybe lacking some energy i could have had if i had eaten a bit beforehand.
Oh well!!

EJ
M/36/170
38:00
AS RXED, L-PULLS ON RINGS
EJ

As Rx'd:
30:00

Other post got held in filter.

Long story short:
DUs easy, L-pullups getting better but still broken, DB cleans sucked and were awkward with ginormous 25# plates and heavily broken

20/03/10
M/34/80
Sub'd 18.5kg DBs
22:43

As rx'd

19:19

One of the hardest workouts I've done in a while. The cleans were definitely the hardest part. DUs were the rest for me.

“But blessed is the man who trusts in the LORD, whose confidence is in him. He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”- Jeremiah 17:7-8

back hurt from yesterday, did some OH squats, and clean and jerk practice which felt fine

only 2 weeks behind.

m/19/5'11/72kg

subbed and scaled to:
30 DU
15,10,5 Z-PU on rings
20 DBSC with 14.5kg
time: 24:19

CFWUx3 (no Pull-ups)
BWU

42:57

Dumbbell Squat Cleans at 30lbs.

Ernest 39/M/61"/154

CrossFit Warmup followed by Wod substituting high jumps for double unders. (double push the oxygen debt more than high jumps)

30:37

Three rounds for time of:

30 Double-unders SUB Tuck jumps
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps SUB 95 pound Squat clean

22:08

42:22 as RXD

Had to kip the pull ups. DU sucked. This was harder than 3 bars o' death.

M/35/69"/210

m/38/185/5-10

then 3 rds
30 DU
25 L pullups
20 50 pound dumbbell sqt clean..SCALE
used 35 pounds from hanging clean position
did in sets of 5 and 6 mostly, should add 5 pounds next time. Could barely do 2 in a row with 50 pounds.. rats.. hate to scale but needed to be done.

Time = 21.41

avg hr = 77%
451 calories
delta hr = 184-138=46

1 rnd= 6.57 72%
2 rnd= 7.46 78%
3 rnd= 6.57 80%

as rxd
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

12:17 hrt at 76% avg

1/2 way at 5.46 with 74% hr
2nd half at 6.31 with 78% hr
253 calories
delta hrt 48

CFWU (- pull ups) X 3

subbed to pack:
30 double unders
15 L Pull ups
15 dumbell squat cleans (50 # dumbells)

Time: 23:50

Tough! Had to scale DB squat cleans to 38.5lb. L pullups were a little sloppy in places. Everything is sore after the last 2 days!

29:13

[29:13]

30 du
25 z-pu
20 sq 35# db

time - 39:04 du took all the time. still learning

34 yom. 193

Scaled to two rounds:
30 double unders
15 L pullups
20 squat cleans @ 40 lbs
19:06

In full keto.

Subbed 115lb barbell for dumbells. DU's mosly unbroken, eerything else mostly broken into sets of 5. Approx 33 min.

45/m/172

1st round 6:42
2nd round 6:52
3rd incomplete, no time had to go volunteer with kids

subbed 40lb db's...and only had time for two rounds...12:30

M/34/170

Three rounds for time of:

30 Double-unders (weighted rope)
15 L-pull-ups
40 pound dumbbells Squat clean, 20 reps

22:09

finished up with 1x10 push ups then 6x15 push ups while cleaning up equipment and my sorry self.

3 rounds
90 single rope jumps
15 L-pull ups
20 25# db squat clean
18:29