Holy moly! What a WOD to get into after a long rest over a traveling weekend!

#2 how is this not functional.
lifting yourself up with your arms, jumping two loads up to your shoulders, and pulling your bodyweight up (ok L-pullups arent super functional)

70 HSPUs + 70 dumbell SCs + 70 L pull-ups = Effin hard! Cant wait for this one, I am definetly wearing my CF T-shirt to Globo gym tommorow.

DO WORK!!!

#1 jockey

What do you MEAN what happened to functional workouts?

Get some!

Anyone have any ideas on how much weight to use on a barbell with this work out?

30/M/143/ 5'10

Nice Video of the Masters, when i get to that age I want to be like that but better, ;) HAHA! Also, I am getting good at this DBs squat cleans. Keep Bringing the Pain! NO PAIN NO GAIN! my plan is to go through all the Squat cleans Unbroken, If I can do that, I'll have a good time, HSPU and L-PULLs should be cake! (BEING PRACTICING THE L SIT IN THE FLOOR WITH HANDS FLAT AGAINST THE GROUND)It is finally going to pay off. I love this! WOOOOOoooo! Have a nice one everyone!

SANTI

So I'm only a couple weeks into crossfitting, and I'm only up to like 8 regular pullups on my first set, and that obviously diminishes on subsequent sets. For WOD's like this, do as many as I can, or substitute something?

yeah, this seems functional to me too...

@ #6 - You won't need a barbell - just 45# dumbbells for the squat cleans.

So Don't laugh at me, but how do I do an 'L Pull-up'?

Nice start back after a few weeks off! Can't wait to hit this in the morning!!! 3, 2, 1... GO!!!

Where do I begin? Just got home from Tested (and passed) Level 1 Cert in Ann Arbor. WOW!!!! To Joe, Joe & Joe and Jon & Pat & EC...incredible job!!!! Thank you for what you do! The lunchtime WOD's were amazing to watch....YOU ARE ALL BEASTS!!!...in a good way of course. The CF Community just got better because of this weekend. Everyone I met was amazing! Happy Mother's Day to all the Mom's out there! And for what it's worth, thank you to the Ann Arbor Cert team for programming "FRAN" as our Saturday WOD. I lost my mother in 2000 to Lung Cancer. Frances "FRAN" Marie DiMercurio 1937-2000. She's just one of the many reasons that I love CrossFit. PEACE!

John DiMercurio 6'0"/175/42

WOW! Just got back from TESTED (and PASSED) Level 1 Cert in Ann Arbor, MI. The CF Crew was AWESOME! Thank you Joe, Joe, Joe, Jon, Pat & EC for all that you do and do so well! The CF Community just got better because of the Ann Arbor Cert! Happy Mother's Day to all the Moms out there! Thank Level 1 Cert Crew for programming "FRAN" during yesterday's WOD. Ironically, I lost my Mother Frances (FRAN)Marie DiMercurio to Lung Cancer in 2000. She is one of the many motivations as to why I love CrossFit. PEACE!

John DiMercurio (JD) 6'0"/175/42

just finished the level 1 Cert in Ann Arbor and loved every second of it. finished Fran in 2:54 (almost a pr) after a nice Tabata squat workout. i learned a lot from watching all of the trainers correct form and teach the small groups. in retrospect, i probably woulda paid the $1000 for Pat's lecture on Nutrition alone.

with that being said, i just domolished an entire Hot N Ready Pizza along with an order of Crazy Bread. i feel awful.

Now this is a WOD I'm looking forward to because I need work on my shoulders!

#11, it's a regular pull up with your legs held at a 90 degree angle so your body forms an "L". Loads of fun for your back and stomach!

3,2,1... go!

my "S" on my chest hasn't come in yet.

So, I will have to substitute pike push-ups and kipping pull-ups... that seems fair for now, eh?

3..2..1...

I just wanted to say thanks to all the trainers for the level 1 cert at renton, and to King Crossfit for hosting it as well. I learned alot this weekend and hopefully I will be able to pass it onto others. Hopefully Ill see you guys again in the future.

Sidelined with an supraspinatus / tendon injury of my right shoulder
WOD
Russian (front)squat improvement program

hey all, just looking for some input here. I'm currently out to sea (active duty Navy) and unfortunately HSPU and a rocking ship aren't necessarily the best combination, especially in close quarters. Looking for some thoughts on a good sub. Last time I used 135lb push press, but I'm worried that wasn't quite good enough (aka too easy), so just looking for some thoughts. Oh, and I can't do bodyweight shoulder presses quite yet haha, so that won't work. Anyway, thanks all!

What an amazing weekend for a level 1 Crossfit cert in the great PNW! We had awesome trainers, amazing weather, and fabulous hosts. Way to go King Crossfit! I took an abundance of knowledge away from this weekend and looking forward to passing what I have learned onto others. This is one of many crossfit experiences I will never forget. Thank you!

M/35/160
Did this tonight, Jerry tomorrow.
15:04, very tough, seeing lights after this one!

Who gave Jesse an axe?!!!

Nice Certification in Renton. Was completely bad ass. Learned a lot and hope to soon excel at training.

#6, I'd go with 135 lbs if you're subbing Barbell Squat Cleans.

I hope Sven grows his beard out for LA if he qualifies. It easily doubles his intimidation factor.

Awesome, awesome Level 1 Cert this weekend! Todd and the Crossfit crew, you guys totally rocked!! It was
a fantastic experience and I took away a great deal of knowledge! My fellow brothers and sisters at KING CROSSFIT, you guys did an amazing job!
Allen, Ron, Arvin, and Glen- you guys are awesome
trainers and did a kick ass job busting out the weekend and making sure things ran smoothly! It's a blessing being coached by you guys! Another KING CROSSFIT LEVEL 1 CERT soon? You guys rock!

Does squat clean mean that you hold dumbbells by your sides, squat, then go into a clean? Thanks!

#24, The DB Squat Cleans are performed with the dumbbells by your side then clean them up to rack position and then squat. The movement is complete when you open your hips all the way up.

Hopefully that makes sense. Cheers!

Amazing weekend for a level 1 Crossfit cert @ GrossGym Milan!!!! Thank you guys!

A debt of gratitude to the Crossfit HQ trainers and coaches from King Crossfit for an outstanding Level 1 cert at our training facility. The course was interesting, relevant and fun. I'm inspired by the trainers' knowledge and teaching abilities. Let's do this again in Renton real soon.

#24, sorry for the jong question, but you mind explaining what you mean by "opening your hips"?

Well I just completed and PASSED my Level 1 certification this weekend in my city, Las Vegas. There are not enough words to describe the professionalism, knowledge base and passion that came from our HQ Instruction Staff. Chris Spealler, Matt Chan, Heather Bergeron, Mike Giardina, Eric O'Connor and last but certainly not least, our cruise director Stephane Rochet were absolutely amazing! All of the course material was delivered in a timely and relevant fashion with time for Q&A after all blocks. Everything was well received (even the WODs :-). This weekend opened my eyes wide to a lot of things in CF, improved on my weaknesses and most importantly, it gave me an understanding of what is demanded of a trainer. I met a lot of great athletes, had some great workouts and walked away with a full memory bank of information. Thank you!

cert weekend in Milan! 2 great days! thanks to the coaches!!! and now, 3 - 2 - 1 ... WORK !!! yeah!

Sub:
7 rounds
Incline press ups 10
Squat clean 35 pounds 10
Pull ups 10

25:15

Great coaches and great days in Milan, but the translation of the final exam was really ugly and incomprehensible. Next time try not to use google translate, it's better for all :)

I love the way this is going to suck! Bring it!

This WoD hurt and almost stopped at 5rds, but I pressed on of course. 24:55- hurting status!

Milan,

nice photo!!!

33:26
Scaled HSPU by putting feet on bar in highest position on sqt rack

Starting a BP progression for the last ~10 weeks of deployment

A bit sloppy on some of the DBHC but otherwise great WOD!

23:33

m24/6'1"/163 lbs

I can't find how to do either squat cleans or l pull ups in the excercises section of the main page, anyone have a link?

21:44
Dead, this was really something speciall after yesterdays run-row-run...
Finally rest day tomorrow

26:15 as Rx'd

~10k run yesterday. That felt good after the
450 DL's on Sat. Today is a rest day for me,
and boy I am ready for it today!
Erin

sub'd 95lb OHS for db cleans (knee)

19:14

M/42/5'11"/180

3 rounds

10 HSPU (4" from ground)
10 40# DB squat cleans
10 Pull-ups (thighs parallel to floor)

14:48

Awesome certification at Ann Arbor this weekend! The instructors were great and I'm even more fired up to get back to the gym and apply skills I learned and to work toward perfection. It was great being immersed in the crossfit community! The nutritional lecture from Joe was great!!

PS....loved how hot the instructors were :-)

42/m/176cm/73kg

As rx'd

29:54

HSPUs head to floor
L-pull-ups from rings

That was way harder than I had expected. I hoped to stay sub 20 minutes, but no way.
Had to break all three exercises in most rounds in 6/4. Best HSPUs ever. Rowed 2k in 8:30 for a warm-up and another 2k in 10 minutes for cool down.
I liked this WOD a lot: Functional movements for the whole in body in a single workout and the difficulty of the exercises was very well balanced, at least for me. Keep the good stuff coming.

1 Mile
2K Row
1 MIle
30.2
M/51/5'8"/163

29/M/240lb/6'0

33:47

m/43/autralia/5'8"/83kgs

18m28s

Am I the only one, who every workout day, looks at the WOD, concludes "that doesnt look too bad" and then discovers, without fail, that it is, in fact a killer?

F/34/5'3"/108 7sets of 10 reps each Done 12 minutes Handstand push ups with legs on top of a bar like everyone else in our gym, 15lb each hand for squats, asst L pulls....excited to be shaking after :) wahoo !!!

Cross Fit Certification I° Level. Milan 8-9 May 2010.
Thanks to all the staff, you are amazing.

40# DB

37:18

complete failure on WOD. did one hspu and then on the 2nd fell and racked my knee on the wall and fell right on my shoulder. so i went and did a scaled fran and then took lifts like sdhp and dumbbell swing to get some workout. feel like crap since i couldn't finish todays.

m/33/6'4"/209#

Recovering from a shoulder injury so subbed 35# dumbell should presses for HSPUs. Everything else as Rxd. I really suffered on this one this morning, not sure why.

31:24

Subbed 95lb. barbell squat cleans, because I wasn't able to use dumbells today. Otherwise as Rx'd

14:59

Thanks for the great time at Ann Arbor! Great to meet some of my CF heroes (and find some new ones.) Excellent group, excellent coaching, and I picked up a ton of new coaching points.

crossfit Sri Ram Ashram India http://crossfitsriramashram.typepad.com
Time;
Arvind-26:07 Rx'd
Bachendra-19:13,15kg

M/29/178/5'10"

as rx'd

26:01

...a very efficient organization of Maurizio and Umberto to the event(certification 1°level Milan) but a very very bad(horrible!!!) translation of the final test questions.Greetings from Sardinia OLBIA.

m/27/5'8"/145

Rx'd

L pull ups could still use work, grip was dead after every set of squat cleans.

32:17

My gym does not have a rowing machine. Any possible substitute besides beating the owner until he agrees to buy one?

CrossFit Ann Arbor Certification was awesome! Thank you to all of the great coaches. We are very excited to move out of the basement and become an affiliate.

Oh, and is the 45# for women too?

Great weekend Level 1 Cert in Renton, Wa. I can't say enough about the quality of instruction and the obvious experience the instructors brought. Excellent hosts as well thanks to King Crossfit.

M/29/145lb/5'6"

scaled to 35lbs. i stopped the clock for an unavoidable break (~4min) between rounds 2 and 3. 25:03

Have nothing but great things to say about the Level 1 cert in Ann Arbor. It was a great experience and learned a ton of stuff. The trainers were top notch, and I am very excited to continue this crossfit journey. My thanks to all!!!!

Scaled to "Pack"
5 rounds for time of:
5 handstand push-ups
10 x 25lbs dumbell squat cleans
5 L pull-ups
14:18

Tough WOD...

34:35

45 DB just kicked me little arse...

5 rounds
5 modified handstand push up
10 DB squat clean-15lbs
10 tuck sit jumping pull-up

I just completed the Crossfit Level 1 certification with King Crossfit in Renton, WA. The experience was fantastic! All instructors where brilliant, patient, and totally hilarious. I loved every minute - even the parts where I was the model of what not to do. Thank you all for a memorable weekend, and a shiny trainer certificate!

Def. left me sucking wind!

As RX'd

18:54

rx'ed 26:54 m/35/165

as rx'd

20:38

Scaled to:
8 hspu feet on bar
8 25db squat cleans
4 kipping pullups
4 knees to elbows

18:45

Level I Cert @ Renton, WA hosted by the KING CROSSFIT crew.
A-ma-zing (Todd-ism) to say the least. Not one thing to complain about- sunny skies, awesome venue (thanks Tim & RFD), great hosts (thanks KING CF)... but let's not forget the Allstar instructors with Todd Widman at the helm. The weekend was dense of useful material that I cannot wait to try out myself, as both a trainee and trainer. It was also sprinkled with some good humor, so thanks for making it fun. What I appreciated most about the cert wasn't the material itself but the critical knowledge and tips of how to apply/coach it. Coachability- thanks Jordan. Keep 'em honest- thanks Nads. Believe- thanks Chris. Progression- thanks Curtis. Always something to improve- thanks Boz. Gold Medal... thanks Jesse. Lead by example, point taken- thank you Todd. Happy days (Jesse-ism) ahead, thanks.

Wow. just did my level 1 cert in Ann Arbor. (passed) this was the best weekend in fitness have ever had. after 10 years in fitness it is great to know there are people out there that share my passion and conviction. for 10 years I have been looking for a "fitness Home" and now I have it in spades.

thanks to To Joe, Joe, Joe, Jon, Pat and EC. you guys Rock. don't worry Pat I will read "the Dirt" asap.

37:02 35lbs cleans

3 rounds:
pull and catch 60lbs
supine twisting medicine ball pike 10lbs

Amazing how adding a nibble here and there (And sometimes a little more than a nibble) over a week can really SUCK THE LIFE OUT OF YOUR PERFORMANCE AND ENERGY LEVEL!

Today is a RESET DAY for sure!

1.5 rounds head to floor HSPU~remaining were head to abmat
30# DB's
kipping "L" pull ups

TIME: 22:02

Awesome time at the Level 1 Seminar in Renton! The training staff and hosts were great and couldn't ask for more from this beautiful weekend. Taking the knowledge, experience and inspiration from this weekend into working and training others at the box! Thanks Todd, Boz, Nadia, Jesse, Jordan, Chris, Kurtis and the fellas of King CrossFit!

As RX'ed

24:13

27:39 w/ 25 lb. DB squat cleans, assisted hspu, assisted kipping pullups

M 35/5'7"/132

subbed 45 lb barbell for cleans: 14:30

Kevin
M/51/5'11"/168

24:43

With feet on smith machine bar for hspu.
35# dumbbells.
L-pull-ups as Rx'ed.

Carole
F/51/5'6"/133

Made up Crossfit total from Saturday.

BS: 170 (PR)
SP: 85
DL: 215 (PR)
Total: 470 (PR)

Previous PR was 447 1/2. Big increase today after weekend off.

Fit Mom- I can't believe you ate anything too bad! Still don't know how you can kip those L-pull-ups. Great time.

56 Minutes RX

RE: Level 1 Cert, May 8-9, Renton WA

This course was simply great on all counts. That is what I thought to myself when I left at the end of the day on Sunday. I think there are two main reasons for this. The first is the value of the content of this course. Second, and perhaps more importantly, is the excellence in which the content was delivered and taught. I feel that the information I received and learned over the weekend has dramatically increased my potential to excel...and help others excel...at something I love. Therein lies the value. This was made possible by a training staff that exuded the highest standards of professionalism in an age where it seems such standards are giving way to mediocrity. The trainers were certainly knowledgeable, and all were highly skilled speakers, though I found their ability to teach was remarkable and most impressive. This course was a great experience!

Mark Mandella
CrossFit Belltown, member
Seattle, WA

Hook grip hurts :(

22:30

Subbed 105lb bar squat cleans since I don't have dumbbells everything else as Rx'd.

That was so horrible. 7 rounds is brutal. My grip was shot after the 3rd round. I am still shaking.

NEVER QUIT!

As rx'd! (Seriously had thoughts in my head of "3 rounds is good for today", but fought it!)....

25:46

As Rx'd. Time=38:27.

Squat cleans tore me up. Did all pull ups and 5 of the 7 rounds of HSPU unbroken. Broke all but one set of cleans.

m/20/162

27:24

HOLY DEUCE that SUX

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

heavily scaled.

HSPU's to abmatt
cleans with 40lbs DB's(no 45's)
''L'' pull's RX'd

time 34:45

HSPU's were aweful. I broke them all up. I tried to keep the breaks short, but it didn't take long for failure.

Cleans unbroken

''L'' pull's all singles.

This was an exercize in endurance. I wanted to stop, but finished it.

RXD

37:14

37yrs / 6'5" / 250

M/44/180#

Sub'd 40# DB Squat Cleans 11 Reps each round
Else as Rx'd - 30:55

29:50

I am looking for someone to take my place at the Crossfit Football ($795US), and Mobility and Recovery ($225US) certifications this May long weekend in Toronto (may 22nd - 24th). Unfortunately I will not be able to attend these two great certs.
If you are interested please let me know.
You can reach me by email at jpichie@gmail.com

M/49/6'/179

19:58 as rx'd

m/28/5'9/189

48:00 as rx'd

kipped at the end with the PU's

5 rounds
5 HS pushups
10 DB squat cleans 25# x 4; 30# x1
5 L pullups
16' 19"

Paralette HSPU, head to about 3-4" below hands (first time in a WOD)
Clean 40# (no 45's)
Strict pull-ups (groin injury, L kills it)

Basically untimed but roughly 30 min

Great job to all the participants this past weekend at the Renton Cert! It was a blast! Huge thanks to everyone at King CrossFit for hosting, you guys were phenomenal hosts!

-nadia

34:44
Kept getting a small sharp pain in my right knee so I took it easy on the DBSC. Shoulders are improving so I was finally able to complete a HSPU workout again although, I could have used a sun dial.

Just have to stay healthy for 14 more months and then I can compete in the Masters Division.

10 HSPU 1:31/1:29/2:27/2:33/2:46/1:43/2:19
45# DBSC 1:17/1:06/1:13/1:08/1:23/1:50/:56
"L" Pullup 1:14/1:37/1:52/1:59/1:43/1:26/1:01

31:24 as rx'd .... I never learn... EVERYTIME I go, "Oh that doesn't look too bad," it winds up kicking my tail... almost puked twice and probably would have if I had something in my stomach, lol, and def came close to blacking out right before the last set of L-pull ups... Now I'm going to go curl up in a bawl and try to recover....

Run/sdhp/run
completed barely at 35:25:22.

23/M/5-9/167

5 rounds, rest as I was about to throw up (TINY breakfast, overslept lol), 2 rounds

Wall elevated pushups 70
35lb DB Squat Cleans 70
L Pullups 35/Knee Raise Pullups 35

5 round time - 20:53
2 round time - 5:19

20:21 as Rx'd. Killer! The last two rounds took up a majority of the time...

Have a great day everyone, good luck with the WOD.

M/24/6'1"/180

As Rx'd:

28:34

Step 1: Finish,
Step 2: Finish faster
got step 1 done, 25:40 as posted

RX'd 24:20

7 Rnds
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-up

The DB Squat Cleans with 45s were heavy today. Something about doing 70 reps at that weight. Definitely harder than with a barbell.

2010-05-10: 28:42. Used 40lb db's and form on HSPU and L's not the best. 2nd WOD today.

subbed 95 lb bar cleans. subbed 95lb shoulder presses last 2 rounds for hspus

33:09

30:48

Brutal!!

As R'xed

23:02

24/m/170lbs/70"

SUB: suspended hand stand push ups
45lb dumbells and L-pull ups as RXd

31:40

shoulders will feel it tomorrow!

21:47

15lb dumbbells (hamstring recovery mode)
kipping pullups
head to 45lb weight
a butt kicker, now off to get my nails did :)

I did the Olympic Lifting cert at Ocean City CrossFit in Ocean City, MD over the weekend. The instructors (Erin and Kirk) were awesome and they gave everyone personal attention throughout the weekend. We spent a lot of time on the snatch, which for most of us was exactly what we needed. Great drills, progressions, and plenty of opportunity to coach the skills we were learning. Steve and Kelley Rakow were awesome hosts and their facility was amazing. I highly recommend the cert to anyone interested in improving their Olympic lifts.

5 rounds
sub 95lb barbell

21:58

21:17*

Got to the gym and had it in my head that it was 40#DB...so I messed that part up...otherwise, harder than it looks.

21:09

M/40/179/5'10"

As Rx'd

25:55

19:12 - subbed a bit
7 rounds
10 Very inclined push-ups
45lb dumbbells clean, 10 reps
10 Pull-ups with 90# assist

First crossfit routine ever! I've been working out for 13 years and haven't experienced that intensity in a long time. Judging from everyone's times my muscular endurance needs to be improved significantly. I finished all 7 rounds in 40 minutes....I guess not too bad for a newbie! Keep it comin!

M/28/6'2"/215lbs

-135 lb mil press instead of HS PUs, all 10 at once;
-30lb x 2 sets; 25lb x 5 sets squat cleans; questionable form, had to break after 6;
-Not much "L" in the "L" pullups, had to break at least once in all but first set;
-Added 7 x 15 reps of incline situps

31:14

33.20

m/178cm/89kg/34kg
24:37

26/m/5'11"/175
as rx'd
37:04
happy to just finish that one
getting better at HSPU but still not great

m/166

as rx: 24:10

sorry , forgot to mention i used 40# db's( all i got)

As rxd
31.40

45# db's were taken so I used 50's. Only 5 rounds, couldn't hang...sad :(

Awesome Level 1 Cert over in Renton, WA hosted by the fellas of King Crossfit and RFD! Thanks so much to HQ trainers Todd, Boz, Nadia, Jesse, Kurtis, Chris, and Jordan! Learned a bunch this weekend and I can't wait to start carrying over some of knowledge with the crew at Foundation Crossfit. You trainers are inspirations, and the depth of your knowledge is astounding. Keep up the good work!

F/39/5'6"/155

subbed just about everything:

for HSPU: 5 band-assist HSPU to ~5" board stack + 5 pushups
20# DB squat cleans, 10 reps
for L-pull-ups: 7 kipping pull-ups + 3 KTE

31:35

2nd day back and pumped. Just got the garage gym built!!!
Sub variety of pushups: standard, MMA, spidey, skier, scorpion, T, and chest slaps.
Sub 95# barbell for clean 2 press.
Sub pullups on hanging rock rings.
Ben: 26:47
Jesse: 24:37

m/44/185

22:56

41:06 in the garage

26/m/5'11"/211
34:46 w/135# barbell squat cleans

M/35/5'9"/200.5

subbed 40# dbs

42:02

m/36/154

21:42 scaled down cleans to 35lb. The 45's and 40's were being used... Oh well felt good to go a little light...

37 min 20 pounds

Seven rounds:
10 Handstand pushups (first round unbroken)
10 45lb dumbbell full cleans (2 rounds unbroken)
10 L pullups

29:52

m/34/155/5'6"

as rx'd:

28:58

7 rounds:

10 hspu (10)(10)(6,4)(10)(10)(8,2)(7,3)
10 45lb dumbbells squat clean (5,5)(5,4,1)(5,5)(6,4)(6,4)(6,4)(6,4)
10 L pullups (2-4 sets every round)

1:58,3:54,4:24,3:25,3:33,3:07,3:53

24:15 05/10/2010

Definitely a tough one! Most of my hspu's and pull ups were not full ROM and I forgot to start the clock. Still had a great time :)

had to use 35lb db's but other then that did as Rx'd

30:21

m/23/6'2"/194
scaled:
5 rounds
30lb DBs.
subbed 85-95# thrusters for HSPUs.

recovering from shoulder injury, anyone know ways to work up to HSPUs??? I tried a couple days ago, my shoulder gave out and i fell directly on my face. I tried again twice with identical results.

28:38
HSPU are getting better I did 4 rounds unbroken.
DBSC were tough and fatigue set in quick.
LPUs went alright, I did all rounds in two sets.

38:25
hands on bumper plates for hspu

Used 95# bar instead of DB. Everything else as r'xd.

Time 28:24

An excellent WOD, hit the target areas as r'xd.

I've been experiencing lower back spasms over the past couple of days. I've been treating it with stretching, ice, heat, and the tens unit. Anyone know some good supplements that help with spasms? I've taken magnesium in the past for restless legs.
Please email me with suggestions.

Did not do the wod, had the wee Olympic Training room so did snatch instead. Was hoping to get a pb tonight as the bar was flying up and felt soooo light but as soon as I got near my pb, I either got distracted or the proverbial elephant jumped on my bar. SOOOOO disappointed. Hope I can try again soon and the elephant can land on someone else's bar for a change, hope it's Tommy's as he could still lift it.

Good Fun

Assisted HSPU.

26:10

19:35

m/20/5'8"/147#
First crossfit workout I've ever done and I feel like I'm going to get seriously addicted. Was extremely new to doing any kind of clean type lift so I went light...

85# bar. Everything else as r'xd.

Time 28:01

(Spent almost all of my time on the squat cleans)

Scaled to 5 hspu's each round and 35lb dumbbells. 29m00s.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
DB squat cleans 15lbs x 5-5 20lbs x 5 30lbs x 3

23:33
HSPU feet on rack assist
30lb dumbbells squat cleans
Foam roll after

47:27. A great wod for me, really attacked some of my weaknesses. Hspus improving, but 70 of them is a big number, hence the slow time.

33/m/165

subbed 4 rounds of 10 hspu, 10 30lbs db sc, 10 l pullups

20:20

This was "holy crap" hard.

As rx'd in 34.32

The HSPUs were awesome (I've been preacticing)! The squat cleans were good once I got into a rythym, but (along with muscle-ups) L-pull-ups are the death of me. Need to work on my L-sits.

5 rounds (and was still late for work)
26:21

42/m/155
I screwed up and did snatches instead of cleans
28 mins
I think that the snatches are more difficult-just a thought-better for the core

5k this morning and dumbbell complex tonight, results posted in each

Good Day!

M/33/142lbs/5'5"

As rx'd
24:49

25 mins.
Much tougher than it looked.

Dumbells were all over the place! Not pretty, not pretty at all.

44:53

Brutal..

M/33/5'4"/141lbs
As rx'd
20:30
Holy crap that was hard.

The DB cleans were super tough! Also, I cannot do L-Pullups, so I subbed 10 leg raises and 10 assisted pullups... Does anyone know if there's a better sub?

41:47

39M/5'10"/170#

W/U: (push-ups, air squats, body rows, GHDSU), 2x10.

As Rx: 18:33.

C/D: skipped.

Head-to-floor HSPU; DBs taken from floor on each rep; strict L-pull-ups.

Second day in a row that I felt like I was moving slow. I think my body is just forcing a bit of a down cycle. Had fun with this one anyway.

30/M/143/ 5'10

AS RX'D 22:23

First 2 rounds did them Unbroken, The rest of the rounds were broken, HSPU did them 5 at a time, rest 3 to 5 seconds then DBSquat cleans were the hard ones to do. Pull ups did them 5 at a time, NICE WOD, next time this WOD comes around will try to hit the 18 minute mark. squat cleans took me the longest, It is hard to get in the dumb bells once you let them go. I need a workout buddy to push me.

Nice WOD. Have a nice one everyone.

SANTI

"Jerry" Rx'ed 24:39

7:18/8:52/7:52

30/M/143/ 5'10

Don't know where my post went so there it goes, AS RX'D

22:23 NICE WOD.

SANTI

38:11

Subbed 35# dumbbells (largest I have...)

Very tough, especially the hspu.

As RX'd
21:34

Then 30min (300cal) on incline treadmill.

as rx'd 18:55

HSPU's killed me!

This looks terrible. We're doing it at the unit tomorrow. Everyone is going to hate me... woo-hoo! Thanks, coach!

M/150/43

15:24 did the L's w/ rings

I finished the level one cert this weekend in Las Vegas. The coaches were amazing, the WODs were killer and the experience was priceless. I'm sad I had to leave and come back to Nashville. Thanks for a life changing experience.

as rx'd
21:53

As rx'd 34:30

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

time 28:40

38.40
HSPUs head to focus pad

Subbed with 95lb Barbell

35:11

scaled DB Sq. Cleans to 35#

7 rounds

10 reps each, HSPU's / DB Sq Cleans / L Sit Pull Ups.

20:15.

m/41/5'7/150

m30/5'10"/161

Did an odd scaling today...

7 rds:

7 hand stand pushups
5 120# Squat Cleans
7 L pull-ups

20:47

20:53

hspu feet over bar on power rack rest as rxed.

34 yom 225 bwt

skill work and warmup: burpees/butterfly pullups/parallette handstand hold/double unders

wod w/ changes
7rds of:
5 hspus to abmat
5 135lb power clean and jerk
5 L-pull-ups

time: 17:30

Back squat 315, then scaled 4rft in 15.02

Band ast l pullups, HSPU to 1.5" pad

M/32/6'3"/200

Subbed 95# Presses after two rounds of HSPU... would've been an even bigger slog otherwise:

38:58

Pretty sore from the WODs at the LV Level I Cert - Glad for a day off tomorrow! Cheers.

M/27/161/5'11"

Jog 2/10th mile, high knees, butt-kicks, karaoke, static stretch.

1/3 CF warmup (no pullups)

As Rxd, scale 70%

7 rounds of:
7 Wall HSPU
7 Dumbell Squat Cleans 30#
7 L-Pullups

Time
35:26

dude!!

all 70 hspu, though last couple rds were predtty sloppy. i'll take it though...

39:30

3 rounds 3 hspu,10 95# bar squat clean, 10 l pull-ups 23:30

I don't know why my body was so drained today. I almost passed out in th. 5h rd. That is when I used bands to assist my HSPUs. With the th bands I did 20 not 10 for my last 2 rds. Finished in 41:42.... Horrible

Done after CF Total: 42:21

Thanks to the staff at the CrossFit Cert. I this weekend in Renton! I had a blast and learned sooo much!! My clients were cussing you and your squat clinic style this morning as they got to do squats over and over...mechanics!!! I'm a believer!! Awesome, challenging and humbling...all things great!! Thanks again!!

SUB 35# sc
SUB 80# pd
SUB ll

23:58

WOD

as rx'd, 24.37

Brutal ! hspu's,better rom than usual,sqt clns all from the floor, L-pull-ups, smoother than usual,lots of distractions and obstacles in the way doin the wod !
before,p/sn as i was too tight to do full snatches,there's a change ,not ! and a few ,wee,light, clean and jerks,it's not getting easier,just better technique !

24:00

sub'd 35# dumbells

38:01

whew!

hspu feet on bar
lost db's after 5 rds, switched to 95lb front squats
sub pullups & k-to-e (almost) for L pullups. jumping after 2 rounds.
43:56

M/49/6'3"/195

as rx'd
38:42

Subbed 95lb. barbell since I don't have DB's. Completed 6 rounds. HSPU's and cleans unbroken. PU's killed me.

My elbows still give me lots of trouble after too many muscle up attempts...I can't seem to recover. Hence the 6 instead of 7 rounds. I did the 7th HSPU's.

28:32

As Rx'd 18;21
HSPU were killer!

22/M/157/5'6"

pack scaling

11:30

5 rounds
10 25lb dumbell press
10 25lb dumbell squat clean
10 tuck sit pull ups

24:11....did not feel good at all

23/m/6'0/189

Only did 4 rds of today's WOD
As rx'd
17:00

Starting the CF Strength Bias and in the interest of staying w/in today's CFSB rx'd <=15 min met-con requirement, I ended it after the 4th rd.

Started off with 5x3 heavy back squats
265
275
285
295
300

Figured it'd be a good time to start CFSB since I just pounded out my 2nd CF Total (great for benchmarking strength gains). We'll see how it goes!

m/25/170/5'7"

as Rx'd 14:34
killer workout loved hating every second of it! DO WORK!AND BRING THE PAIN!
also 10 sets 10 reps back squats
225 first 7 then 245,265,315.
and 3 rounds of 25 double unders, ten 15 yard sprints, then 20 box jumps @ 24". forgot to time

M/20/5'8"/160

whew this was rough no fun at all....

26:02 bummer

7 rds for time of:
10 HSPU to a 3" riser
10 Squat cleans from the floor/2-45 lb db
10 Knee tuck pull ups
34:38 and dang happy with that!

Cashed out with 5x5 box squat. Light weights to work on form.

D
@ home
shoulder feeling better
scaled HSPU to off squat rack
otherwise as rx'd
227 (227)
547 (320)
931 (344)
1342 (411)
1752 (410)
2227 (435)
2635 (408)

35:37 - mod hspu

30:57:33 as rx'd. I don't know about these sub 20min times. You guys must be beastly.

used 35's for the sqt cln. poor form until the end

TIME - 42:18

Scaled to
7 rft

5 hspu
35# DB squat cleans 10 reps
5 sit tuck pull ups

19:02

M/45/6'1"/190

22:19 all kinds of variance

Well we're back from Colorado at last.. it's good to be home.

59/M/202 subbed; 95# barbell Squat Cleans, ft on bar @ 56" for HSPU. 37:41

49/F/123 subbed; 33# barbell squat cleans and ft. on bar @ 56" - 20:50

While in Longmont, CO. we spent a month working out with the good folks at TwinFreaks Crossfit. The whole crew are first class folks. We had a great time working out there, and learned a lot from Margaret and James. Thanks.

23:54

Bad squat clean form until the end

Need more work on HSPU

40/m/190
as rx'd w/hanging squat cleans

1:54, 3:35, 4:13, 4:31, 5:24, 4:51, 4:25

28:56

Scaled to 4 rounds as my intensity was gone, I was just going hrough the motins. Only partial HSPUs and tuck pullups concentric and L-sit pull ups negative.

Otherwise as rx'd

18:59

m/30/6'/165

40 db squat clean, hspu to 1" foam mat, ring l-pulls (cleans 5,5 hspu unbroken, l-pulls in singles). gassed. great wod.

24:07

12:30

7 rds, 10 hspu, 15 squats, 20 situps

On an extremely windy, dusty, sandy ramp at San Quintin airport, Baja California. I had my rings, but there was no place to hang them.

Great job Kevin and congrats on the PR Carole!

Loved the Master's video.

M/28/5'10/165

7 rounds

10 HSPU
45# Sq Cl
10 L-PU

HSPU getting so much better at, stoked about that.
SQ cl. scaled after 2nd rnd to 35# to take some heat off my elbow (injury) I'm not 100% yet
L-PU getting better, had to do them a couple at a time at the end, core needs more strength

M28/ 6'2/240

as Rx'd

scaled DB squat cleans up to 50#

26:38

28:27 yeaa haha this workout was awesome.

Used 50# DB for squat cleans HSPU to 1" had the range yesterday and body armor annihilated my shoulders, wasn't fitting properly I think.
23:47

7 rounds
10 x 95lb barbell push press
10 x 95lb barbell squat clean
10 x L-PU knees bent
38:20

M/25/158#/5'7"

As Rx'd

DNF - ran out of time and had to leave gym.

5 rounds in 20:05.

didn't have 45 dumbells, subbed 95lb bar.

31.59

started at a 3 min pace per round, and rapidly declined

4 Rounds of:
10 Push Presses (95lbs); 10 Dumbbell Squat Cleans (30lb dumbbell in each hand); 10 Pull Ups.
Time: 17:30 Minutes.

Ran 2 miles, Time 20:18 Minutes.

23 / M / 5'9" / 135lbs

CrossFit Total

Squat 225
Press 95
Deadlift 250

Total 570

I should have been able to do 230lbs on the squat, but I failed that rep. I'm happy with improvement on the others, though.

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Time:21:15.8
I was totally spent today for some reason so did the best I could. Work out hurt so good though like every other workout! :)

Forgot to post time above

35:45

13:35

M/25/5'9"/178

Time: 34:05 HSPUs were head to pad

Dude! that sucked...so good. This WOD was a test of endurance more than anything for me. After the 3rd round I was thinking, "oh thats good I dont need to do 7", but I snapped out of that after thinking how much of a chump I would be if I quit. Ohh, what I wouldnt give to get a full nights sleep, my new born daughter must hate me cuz she keeps me up all nite.

DO WORK!!!

M/26/140/5'11"
as rx'd 28:48

22:20

* Sub'd 95# bar for Squat Cleans... everything else as rx'd
* I am as terrible as ever on the HSPU's and L pull ups...

rx'd

16:55

as Rx'd 22:42
This one was not nice

As Rx'd

Gelo-20:56

Iraqi air really took it out of me today. Felt like I couldn't breath the whole time. Strong finish though.

Guess I should have read comments before I did this one. Took me 47 minutes. Ended up doing Dumbell Squat Cleans all the way from the floor. Oh well, got a little more work.

not impressed with myself.

44.49
Rx'd other then Ring pullups. Need to work on my HSPU's and L pullups.

Rx'd

21:47

Me 16Kg DBs subbed push press for HSPU
22:36

James 5 rounds 16Kg DBs subbed push press for HSPU
jumping pull-ups with held tuck negatives.

5 rounds - 16:24

Shara/30/F/68/138

Not as Rx'd:
Depth on HSPUs about 6"- great improvement
Barbell Squat Cleans- 65 lbs.
Blue Band Assisted Pull Ups
37:38

21:37

Subbed 35lb DB

29:53 KAF 35c

I guess I should have scaled more........

five rounds of 10/10/10 with 35lb DB

took 21:35 and was staring at the floor and the bar FAR too much.

I will try to blame my diet over the last week, which has been less than ideal.

Al Udeid

Adam - 26:23
TD(35#) - 31:28
Danielle(20#) - 35:53

I thought HSPU's were nose-to-floor...this is how I do them, but I see people saying Rx head-to-floor. This is incorrect, right?

5 rounds
10 36" handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

20:58

25m/5'11"/175lbs

As rx'd: 26:02

The DB squat cleans killed me. I had to fight off Pukey.

As rx'd.

20:40

21:16

Scaled to Partial HSPUs (first time I've ever been able to do even a partial!)
20lb DB Squat Cleans
5 strict PUs and 5 KTEs.

Absolutely piss-poor effort by myself today. Have had a big working weekend and another late night last night, so I couldn't train until 11pm tonight. STill, no excuse. Only did five rounds and only did 5 L-pullup variations per round. Did a final set of five widegrip chinups to finish off.

20 mins flat.

25:44

30# Squat Cleans
Jumping Pull-ups
Kneeling Hand Stand Push-ups
19:06

M/53/6'0"/212

"Illegitimi non carborundum!"

Absolutely wrecked, definitely a significant emotional event

43:50 with knees bent pullups instead of straight leg.

33:39 as rx'd

cleans broken as i can't seem to breathe during them.

hspu very broken after set 4 due to shoulder fatigue

i have tried to post a comment but its not allowing me to!! Well yesterday was my first time ever doing a cross fit workout!! OMG WOD was crazy i have been lifting weigths for like 11yrs now but do very lil cardio. i am training for the mens health urbanathalon in october and i am concentrating on cross fit workouts!! As for the WOD i think i did a lil to much lbs but i did 55 db shoulder press, and 135lb bb powerclean, i did all the l pull ups. by round 3 my grip was shot and i am sore today. if any1 can give me any suggestions send me an email thanks again!!!

M/32/180/6'2"

30# cleans
HSPU's with feet over bar

Total: 27:20
r1: 2.19
r2: 3.21
r3: 3.39
r4: 4.37
r5: 4.32
r6: 5.04
r7: 3.45

32 yom
127lbs

25lbs dumbells
21,39

Subbed 40 lb dumbbells

24:25

finished in 21:16
L pullups on rings. Finished w 50 floor wipers (135lbs) after the 7th round.

CFWU x3 (5 pullups each rd)

32:03
hspu w/ feet on bar

21:30, but after the first two rounds I had to drop to 30 lb dumb bells. Breakfast has a way of wanting to come back up after a few rounds of being upside down! Some extra time was spent convincing it to stay in my stomach.

m / 41 / 183

CFWU x 1

Scaled to five rounds of

10 lb dumbbell presses, 10 reps
10 lb dumbbells Squat clean, 10 reps
Pull-ups with 90 lb assist, 10 reps

13:25

row 2000m
CFWU 3x10
smith/30#/broken--32 mins--might have lost count.
brutal

19:05 Rx'd. Fresh off the Ann Arbor Cert !! Yesssir~!

JD/6'0"/175/42

BTW - All HSPU locked out and UNBROKEN!

Yesssir!
JD/6'0"/175/42

as rx'd

26:29

Very nice Cert at Milan. Great trainers & great people made these days fantastic.
Thanks to all the attendees for coming and thanks to Chuck, Nolan, Erik, Sebastian, Courtney, Oliver, Klaus: incredibly professional and nice. You guys are the spirit of CrossFit! Umberto & Maurizio

today's WOD 21:00

27:24 as Rx'd

EJ
M/37/170
36:53 WITH 95LB BARBELL FOR CLEANS NO DBS
EJ

M/47/195

Scaled to #35 DBs. 21:35

m/250/39
Did a little warm up then did this
10 presses 37.4lbs/10 squat cleans 37.4lbs/10 push ups with 25 lbs on back rounds 1,3,5,7
10 presses 37.4 lbs/10 squat cleans 37.4 lbs/ 10 dips rounds 2,4,6
Time: 23:26:42 all dumbbells

18:02 as rx'd

awesome wod

21 min

used 35lb db to work on form

sweating like a pig at a luau!

love it!

Seven rounds for time of:
10 10# shoulder press
10# dumbbells Squat clean, 10 reps
10 Lat Pulldowns 65#
10 ab chair leg raises

15:52

5 - 10 - 10 w/35# dbs 16:53

m/21/5'10"/195

5 rounds as Rx'd
18:59

m/21/5'10"/105

5 rounds as Rx'd
18:59

40#
19 MINS

did HSPU's against bar in squat rack
DB sc as rx'd
sub'd tuck pullups for L's

23:33

ouch...now gotta go cut the grass...

M/30/5'9"/195

As Rx'd 25:26

Felt off and sluggish today but nonetheless, this was a brutal WOD. 1st two sets of HSPU unbroken, the rest split in two. 1st set of SqCl unbroken, the rest split in two. All sets of L-Pullups unbroken.

Anyone who finished this under 20 minutes as Rx'd is a BEAST.

3 mile run
21:40
then
4 Rounds
10 Pushups
10 95# Cleans
10 PullUps
10:11
then
50 Sits.

18:04
Used 15 lb DB for the SS, and 13 lb DB for the final two rounds.

1st 2 sets of HSPU were unbroken. After the 4th set, I had to switch to an easier version.

L pull ups looked strong until round 5, when I could no longer keep my legs straight out and resorted to holding my knees as high as possible.

This was a very tough workout for me. My squat snatch needs lots of work. I'm not strong on that one at all.

26:56 as rx'd

scaled to 5 rounds and made a couple subs

subbed 95# barbell press (1st round SP, the rest PP)
subbed regular strict PUs (1st round L PUs, the rest normal)
DB squat cleans as rx'd

23:35

Great WOD!!!
As rx'd and it kicked my arsss!!

25:15

CFWU x 3

WOD: 7 rounds for time:

1. 10 x HSPU (feet hooked on bar)
2. 10 x 45lb Dbell Squat Cleans
3. 10 x Assisted Pull-ups

24:38

M/40/6'1"/250

That workout kicked my ass! Hardest and longest WOD I have ever done.

10 X HSPU
10 X 45lbs DB Squat Cleans
10 X L Pull Ups

37:53

sub'd 95# barbell squat cleans. HSPUs were not all the way to the ground but they are getting better.

39:04. Bleh.

dragging a$$ from a touch o' the flu.
6 rds. 37 min

time= 24.12

Oops, I did dumb bell squat snatch rather than squat cleans. That explains the difficulty.

time= 24.12

M/64/200-Four rounds for time of:
10 Handstand push-ups
20 lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Ve-e-e-e-ry Tired!
14:38

Completed 5 rounds.
HSPU with bar at eye level for assist.
All else as RX'ed.

Total time = 26:17

M/39/182

27:12

Subbed toes hooked over smith bar, top rung. 30lb dumbell cleans. Regular kipping pull-ups.

The squat cleans were brutal, even scaled. 3rd workout back. Good one.

Modified hspu's with feet on a high bench

22:08

Tough one, indeed.

Sub'd 35# for the dumbbell,
Sub'd 5 Lhang for 5 sec + 5 pullups
10 HSPU

21:00

modified as follows:
10x 30# db shoulder press
10x 30# db hang squat clean
5 sec L-hang x (1,1,3,5,5,5,5)
5 kipping pull-ups

19:53

probably could've used 35#, but back a little sore after cft

M/25/140/5'6"

32:20

modified a bit
7 rounds of
HSPU (split regular and feet on chair)
25 db squat cleans x 10
10 pullups w/ knees up (2 sets each)

still trying to get the squat clean form down

45:56

As rx'd:

26:13

M/15/165/6'0
40 min Rx'd

24:11 for 7 rds of 7 reps: hspu, 95-lb squat cleans, s-pull ups on swingset fat bar. .6 mi run wu = 4:56.

love that 50 and over video. 50's the new 30!

24:43

50/m/145
5-rounds
90# bar
24:13

Rx'd

19:35

20:30. 35lb DBs, HSPUs about 3/4, L-pull ups need work.
PM, garage

20:30
35lb DBs, HSPUs about 3/4, L pull up form needs work

PM garage

hspu to 15kg plate
time: 32'39

14:28

scaled to 8 reps per round

subbed to:

bridged HSPU
45# bar squat cleans
strict pull ups

19:42

Only completed 6 rounds in 27:30. Sure took the wind out of me.

44m 5'10" 224

32:53 Rx

24:36
m/43/200/6

Deceptively difficult. Scaled to 40# and only made it through 5 rounds before I had to go to work: 22.11

24:06 Rx

M/26/210/5'10

5 HSPU
10 squat cleans #45 db
5 strict pu
17: 31

5 rounds - stopped clock at 38m couldn't even do 1 more HSPU
finished last two sets cleans and L-pulls, this wod was brutal

Knew I wouldn't be able to do 70 full rom hspu Unlike the 30 I managed to squeeze out last week so feet against the wall at 15 degree angle forehead to floor. Used a 35 lb db and did kipping L pullups 30:17

7 rft:

10 assisted hspu (pike pos'n off squat rack)
10 30# db squat cleans (these were the killer for sure!)
7 kipping pullups
3 toes to bar

32:05

this really sucked the life out of me

19.28. 30# DBs and 60# WA PUs

As Rx'ed
5 rounds (not 7)
took 50 mins.
Very hard!
New to handstand push-up. Killed the time. Enough with the cleans already!

m/41/169/5'9"

As rx'd:

21:10

Ricky subbed 35lb dumbbells - just under 21 min

did first set rx
rest with 35# DB squat cleans

22:08

6 rounds - quit when tore up left hand

HSPU with feet on box
95# sq cleans (DB tear up my hands)
L-PU

30:52

Seven rounds for time of:
10 Handstand push-ups (4 sets unbroken)
25lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Time: 28:23
Round 1: 1.50
Round 2: 5.02
Round 3: 9.05
Round 4: 12.50
Round 5: 18.10
Round 6: 22.25
Round 7: 28.23

I was there in Italy, great two days dudes!!!! this will sure be my future...thanks to Chuck Carswell...great man first than great coach.

cfwu x 3 (+100 pushups)

did 4 rounds of 7 x 45lb dumbbell clean & jerk, sprint 200m

21:37

Seven rounds for time of:
10 Standing Shoulder Press, 135 lbs rounds 1-3 and 115 lbs round 4-7
45lb dumbbells Hang Clean, 10 reps
10 Pull-ups

Had to modify this one a bit, but still really intense. Another good lesson in grip work!

M/25/5'11''/195

That was insane...

Scaled to 5 Rounds:
10 HSPU
10 45# DB Clean
10 L-pullups

time: 29:43

As Rx'd
Gunnar: 23:05
Harold: 24:20
Paul: 31:01

Ryan: (30# squat/assist pushups) 37:06
Chris: (40# squat/assist pushup& some Ls) 43:22
Eric: (5 Rounds/25# squat/assisted pushups &Ls) 36:09
Jen: (15# squat/assists pullups-gravitron -38lbs) 24:40

19:40 as rx'd

31 yom, 190 lbs

36:54 as rx'd

Subbed 100# tire flips for the cleans and only did 5 rounds. My L-pulls weren't always pretty either, some closer to 135 degrees than 90. I'm working my way back into the rotation.

17:34

27:57 think I did 8 rounds. Used 40# dbs.

Rxd

24:22

19:56 (30# DB), scaled HSPU

35yom / 206lbs

Pack, five rounds for time of:
5 Handlstand push-ups
25# Dumbbell Squat clean, 10 reps
5 tuck pull-ups

11:19

This felt pretty good. I would have finished sooner, but the gym was a crowded cluster, and people were bugging me to share equipment. I've gotta get my own gym...

5 rounds in 29:something

Pretty sore after 7 days without a rest day. Squat cleans were murder. Should be much faster next time it comes up (hopefully I'll be adequately recovered/rested).

M/23/170#/6'

Sub'd the HSPU's for diamond push-ups because my shoulders were 100% smoke-checked from a rough workout yesterday.

7 Rnds:
10 diamond push-ups
45# dumbbells squat cleans, 10 reps
10 pull-ups

Time 21:12

5 rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 PU/10 leg raises

22:15

Scaled to;

Four rounds for time of:
10 Dumbbell shoulder press, 5kg
5kg Dumbbell Squat clean, 10 reps
10 jumping pullups (crappy form to begin with)

14:04

Scaled to 5 rounds and it was quite enough.

HSPU unbroken except once or twice when I lost balance. All L-pull's unbroken.

DBSC were rough and broken either 5-5 or 6-4. Did better with these when I just barelled through and went quicker. Slowing down or resting was a drag.

Good WOD, spent.

m/45/170
that was hard
48:30 as rx'ed

m/25/5'10/190

As Rx'd

24:00

I broke blood vessels in both my eyes from the HSPU's. Had red spots on both eyelids for 2 days. Well worth it.

13:11

12# shoulder press
12-8# clean
4 kips - the rest were jumping pull-ups

I twisted weird and somehow managed to pop my shoulder out of socket doing the handstand pushups. . . Got through one rotation though. Pretty disappointed that I didnt get to finish.

CFWU x 3, no pullups

NOT as Rx'd, #35 DBs

7 Rds
10 HSPUs
10 Sqt Cleans; good depth over all
10 L Pulls; 5 x 2 each round

Measured with a Calendar, 47:17...Lordy

Cf warm up x3 rds.

Me- Subbed 65 lbs on barbell for SC. No dumbells. Started out with decent "L" pullups then switched to Tucks. Time 13:36.

Lori- Subbed 35 lbs on barbell for SC. Did regular jumping pull ups for "L". Time 14:46

Unreal WOD!!

21:50
only 5 rounds as RX'D

M 36/5'10"/170

26:00 exactly

So much harder than it looks

M/25/159 GregAwu

As rx'd: 35:11

48 min

30 m 66kg

I used 16kg dumbells for this wod.
6 rounds in 33 mins.
I totally ran out of energy, i didnt eat enough this week, my carbs content was very low. Im going out for dinner tonight so i'll rectify that!

5 rounds 22:35

approx. 28 minutes

at 6' 7" and 270 lbs, I struggle with pull ups, so I scaled things a bit. I usually use the pull up assist machine to get 10+ pull ups in one setting. this time I did:

5 ring pull ups - broken, one at a time, but not much break between. at my size, hanging there is tough enough.

10 35 lbs DB cleans. probably could have done 45 lbs, but i would have had to break them up and it would have killed me.

10 high inclined push ups.

great workout.

As rx'd, 27:49. Dang, I totally underestimated this one - it crushed me. Had hoped to do 3 minutes per round, but that fell apart in round 3. HSPUs unbroken in round 1. Thereafter, usually got the first 5 straight. Didn't completely fatigue until last round (last 5 were singles). DB squat cleans unbroken in rounds 1 and 5. Otherwise broke them 6-4. L-pulls all broken, even first round. :-(

This would have been hard at 5 rounds.

did a crossfit football wod today:

7 rds for time of:

3 reps 315 deadlift
6 hspu's
9 box jump 24"

8:53

Did a crossfit football wod today with Deezy:

7 rds for time of:

3 reps @ 315 deadlifts
6 hspu's
9 box jump 24" box

13:17

Way to work big deezy us small guys can really move some weight!! More than double our body weight and we're still cruising!! Thanks for the push big Deezy

Did not accomplish

Completed 5/13/10.

As Rx'd.
30:57

"Mrs. Miyagi"
10 HSPU to a 3" box
10# DB Squat clean, 10 reps
10 Pull-ups
26:34

Completed 5 rounds with 10# DB. The sixth round was completed with 5# DB. She needed to stop after that because her low back pain was beginning to really bother her.

M/50/153/1-1-06

Bit of a mash-up.

7 RFT
10 HSPU (Toes on Smith)
10 Power Cleans 95#
10 PU

23:28

Thought it might be around 20. All breaks were essentially grip failure.

For L's did 5 L-pullups then 5 regular:

26:35

29:21

hspu all unbroken, forehead to floor
DB cleans 2 rnds unbroken, rest 5/5
LPU...ugly and broken from the beginning.

Drew: asst hspu's, straight pullups, 40#: 31:40
Colt: asst hspu's, kip pullups, 30#: 30:15
Benj: asst hspu's, jumping pullups, 15#: 27:04
Susan: wall pu's, jumping pullups, 10#: 15:18

oops

did 5-10-10 by mistake.

used 35s

11:16

scaled to 5 rounds
10 hspu
45# db cleans
10 l pullups (L for a few, rest strict pu)

21:19

That was tough! Subbed ring pushups for HSPUs, rest as rx'd.

37:54

[37:54]

33:11
as rx'd

1st round killed me, but I made it somehow.

33:11
as rx'd
This was a good one.

31:39

m/37/180/72"

3 rnds
19:40

CrossFit warmup followed by WOD as RX'd

handstand pushups are about halfway to the floor but I am balancing pretty well. I am near a wall but I try not to use it. I keep working on increasing the range of the HSPU.

28:26

32:52

25:47

CFWU
32:58
M/49/198#/72"

Running about a week behind on WOD.

As Rx'ed except for L-Pullups - can't hold the L yet but getting to an L at the top on each.

HSPU felt pretty solid until round 6.

Broke up DB Cleans into 5's for all but the first round.

32:04

5 rounds of
5 HSPU + 5 Shoulder Press (50K)
10 10k DB Snatch Clean
10 LPullups (knees)

Time 27:04 mins

PUs with feet up on bar of squat rack, L-PUs with knees tucked.

33:22

Too much resting during the DB cleans but still a great workout, felt some cramping on the bike ride home, got to watch the junk food.

As Rx'd
24:54

31:49

9 reps 50lb db squat clean from ground.
otherwise rx
no kip on pullup or hspu

subbed 35# and 5 rnds

21:25

5-18-10
6 hndstnd pshups
10 - 30# sqt cleans
6 L-pullups
5 rds 24:54

29:59 as Rx'd

31/m/71"/177#/Gold's Gym: Killeen, TX

CFWU x3
35:12 as Rx'd

I feel like I'm losing shoulder strength. I'll have to work on that. HSPU's were slow. L-pullups were lazy on the knees (not locked straight) but no kipping or significant bend.

Mod / Sub
5 Rounds
5 partial handstand pushups to basketball
5 boxjumps (no dbs)
5 bent knee PU (can't do L)
8 min

m/36/5'9/176
CFWU-3. Reg except pushups instead of PU 2nd & HSPU 3rd. Superman. DU.
28:36
All exercises tough. Got into a rhythm about 1/2 way through. 5-6 HSPU beg of each round. Kept lower abs tight on sq cleans. Really helped. Alternated grip on last 3 rounds of PU - really helped.

missed this one

Ouch. Scaled WOD:
HSPU: x10
DBSQCL: 35lbs x10
LPU: x10
7 rounds, 30:50
LPU were the weak spot.

M/31/6'1"/200

7-7-7-5-5 = 31 HSPUs (lowered 1/4 from wall handstand)
10-10-10-10-10 = 50 DBSCs (25 lbs)
5-4-6-6-5 = 26 LPUs (knees lifted to 90, by mid-2nd set only 1/3 raise w/ lats only)

5 rounds, 30 minutes

100510

Five rounds for time of:
10 HSPU progressions
25# Dumbbell Squat clean, 10 reps
10 Pull-ups on gravitron, setting 14

28:15

49/m/190

5 rounds 19:40. Vacation hangover still.

Seven rounds for time of:
10 Handstand push-ups SUB Push-ups with feet on bench in piked position
45lb dumbbells Squat clean, 10 reps SUB 65lb Squat clean
10 L-pull-ups

23:51

5 rds

subbed 45# bb pushpress for hspu
knee pu (5 reps rds 3-5)

20:30

23.m.138.65"

as rx'd
33:08(PR)

done following 5x5 DL

subbed 30# DB I struggle with my the racked DB position with my right arm

33:13

absolutely smoked me

Only did 3 rnds
and used 95 lb bar instead of 45 lb dumbells.
13:28

Hot garage in AZ killed me today.

M/34/177

W/U: row 750m

Seven rounds for time of:
10 Handstand push-ups (feet on top rung smith machine)
35lb dumbbells Squat clean, 10 reps
10 L-pull-ups

17:04

Seven rounds for time of:
10 Handstand push-ups
25lb dumbbells HPC, 10 reps
10 L-pull-ups

13:43

25#
32:38