June 17, 2010

Thursday 100617

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Kristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.


Enlarge image

Laurie Galassi, CrossFit Santa Cruz.

"How Clean Is Your Bathroom?" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"All Over the Map 2: Pamanian, Bergeron and Plumey" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Highlights from the Master's competition at the South Central Regional - video [wmv] [mov]

Rob Orlando sets a lifetime PR Press (245lbs) at an adult low body weight of 185lb - video [wmv] [mov]

Plus a triple bodyweight deadlift (555lbs) - video [wmv] [mov]

2010 Games Men's Epic Matchup 2: Speal and Orlando

"I find that a great part of the information I have was acquired by looking up something and finding something else on the way."
- Franklin P. Adams

Posted by lauren at June 17, 2010 5:00 PM

wow unusual, but then again thats the point

Comment #1 - Posted by: joe g at June 16, 2010 5:01 PM

Finally I can sleep, can't help but stay awake until 1am every night to see the next days workout! Stupid British to American time difference!

Comment #2 - Posted by: Dave-England at June 16, 2010 5:04 PM

Forward rolls?? I finally invite someone to join me in a WOD, and it's MUs, forward rolls, handstand walks...none of which I can do. I guess we'll do Fran instead.

Comment #3 - Posted by: Namwiz at June 16, 2010 5:04 PM

Saw Rob Orlando at Regionals. . . .guy looks bigger than 185lbs. Must have 6% bodyfat.

Just a testament to his diet and training. He WILL need to be dealt with by the top dogs out there. Go get 'em Rob!!!!


Comment #4 - Posted by: Tim Carr at June 16, 2010 5:05 PM

Oh yeah totally different! Just what i needed

Comment #5 - Posted by: J-F/20/155/5'9 at June 16, 2010 5:06 PM

Rob Orlando weighs only 185#?!

Comment #6 - Posted by: mikes at June 16, 2010 5:11 PM

are these literally forward rolls? I can't pull up the demo. diving forward rolls, regular forward roles?

Comment #7 - Posted by: jk at June 16, 2010 5:13 PM

Way to go Rob you beast!

Comment #8 - Posted by: Carter Nyman at June 16, 2010 5:21 PM

We do foward rolls before every wrestling practice, they're a great warmup

Do you do 20 squats on one leg then switch, or switch every rep until you have 20 squats on each leg?

Comment #9 - Posted by: Jimmy England at June 16, 2010 5:22 PM

we do forward rolls before every wrestling practice, they're a great warmup

Should you complete 20 reps on a single leg then switch, or change legs every squat?

Comment #10 - Posted by: Jimmy England at June 16, 2010 5:24 PM

NO DOUBT ROB IS THE MAN....but I think I see a little push press there.....hhmmmmmm? How bout' a Fresca! Good stuff man!

Comment #11 - Posted by: JD at June 16, 2010 5:24 PM

#9, switch every rep until you have a TOTAL of 20 squats, so you will have done 10 each leg.

Comment #12 - Posted by: Sam at June 16, 2010 5:27 PM

Jessica, from one Golden Bear to another...GO! BEARS! Go rock it girl! I also work out at a Globo and at least once a frickin' month get the meathead, "Hey, uh, you want me to show you how to do those (pullups)?" I HATE THOSE GUYS! Or the old white lady who hollered at me once
from across the gym, "What the F**K is that?"

Comment #13 - Posted by: dc at June 16, 2010 5:29 PM

How much do I love that guy at the Master's comp with the "You vs. You" shirt?!

Who said that?

Comment #14 - Posted by: bingo at June 16, 2010 5:29 PM

Did the row/wallball WOD tonight - details there...

Comment #15 - Posted by: GleichSTL m/32/177/5'10" at June 16, 2010 5:32 PM

routing for rob orlando at this year's game, he has lost some weight from last year, over 10 pounds, but it doesn't seem to be weakening him all that much.

Comment #16 - Posted by: Greg at June 16, 2010 5:33 PM

What's a good sub for the 20 yard handstand walk?? Don't have that one down so well just yet...

Perhaps a 40-second static handstand??

Comment #17 - Posted by: BigSpinJay at June 16, 2010 5:34 PM

Yeah sounds like Fran for me too. When you have to sub every movement, you've got a whole new wod! :)

Comment #18 - Posted by: Shane at June 16, 2010 5:48 PM

# 16 Someone put up a gymnastics link which showed the sub for handstand walk. I couldn't find it again but it is a handstand and alternating slapping one shoulder at a time with the that hand...so up in a handstand lift up right hand slap right shoulder put hand down slap left shoulder with left hand. They said do as many as there are feet required..20 feet do 20 slaps...now yards I think it might be 3 times the number which would be 60 for the 20 yards required. Hope this helps.

Comment #19 - Posted by: jef at June 16, 2010 5:50 PM

If I cant do any of these movements, is it better to sub or pick an old wod? Which wod should I pick?

Comment #20 - Posted by: John at June 16, 2010 5:58 PM

Just did Fran for the first time as Rx'd in 6:42. I probably could have gone faster but my hand has a nasty cut that keeps getting worse everytime I do pullups. I don't know why but im just happy about it.

Comment #21 - Posted by: Chris m/23/200/5'8" at June 16, 2010 5:58 PM

I'm no expert, but if you can have a friend hold your legs as you walk and try to help as little as possible, I think that would be good practice for the real thing. I don't think bracing yourself against a wall and holding it will help much in the process of learning to walk on your hands. I learned by try to keep myself static with nothing helping me. It really works on the balancing muscles. I'm not a trainer or anything, but that's just my own personal experience. I hope it helps.

Comment #22 - Posted by: FinnishCraig m/22/5'8"/152 at June 16, 2010 6:18 PM

#16 Handstand wall runs. Check the gymnastic bodies website or YouTube

Comment #23 - Posted by: Evan at June 16, 2010 6:20 PM

I have a feeling everyone can do a forward roll, I do them with my kids class all the time!

Comment #24 - Posted by: Riley at June 16, 2010 6:21 PM


W/F safe

Comment #25 - Posted by: Evan at June 16, 2010 6:22 PM

My gym doesn't have a large enough free area to go rolling around. Any idea on what to sub the rolls?

ha... sub rolls...

Comment #26 - Posted by: CR m/28/5'7"/155 at June 16, 2010 6:33 PM

Rob! Thanks for all the great videos. It has been so inspirational for me to watch you evolve over the last couple years!

There is not much more in life we can do, then inspire others! You inspire ME!

Comment #27 - Posted by: sevan at June 16, 2010 6:43 PM

Should I stand after each roll? Stand, sqaut, roll, stand??? Or is it sqaut, roll, roll, roll.....???

Comment #28 - Posted by: james at June 16, 2010 6:45 PM

This just in; Rob Orlando is strong...

Comment #29 - Posted by: gaucoin at June 16, 2010 6:46 PM

Pure gymnastic WOD !? Ok then

Comment #30 - Posted by: 11381 at June 16, 2010 7:42 PM

Looks like it is Cindy for me tomorrow.

Comment #31 - Posted by: Tim at June 16, 2010 7:52 PM

no flag in color this time?

Comment #32 - Posted by: ischuros at June 16, 2010 7:58 PM

What should we do if forward rolls and flips make us ridiculously dizzy? I can do them along with flips but I never do very many because I get wicked headaches... 10 is way to many.

Comment #33 - Posted by: Jordan D. at June 16, 2010 8:03 PM

Almost RXD, can't do handstand walks (or HSPU) so replaced the handstand walk with a 20second handstand. Didn't think I could finish it my arms are trashed...38:30

Comment #34 - Posted by: michael ramsden at June 16, 2010 8:25 PM

#29 sally.... im counting the minutes until your post gets deleted

Comment #35 - Posted by: Truth at June 16, 2010 8:38 PM

I may not be truly qualified to say this, having never been taught the gymnastics forward roll. The forward roll I learned is the martial arts forward roll. In that type of roll, the spine has minimal contact with the ground. It would seem to me a safer roll to perform in a real-life situation than the gymnastics forward roll. It just looks like the the spine and the back of the head are in a tricky position. Perhaps trying it after watching the video may change my opinion. If I am off base, I would appreciate the thoughts of someone who has performed both types of rolls. Thanks,


Comment #36 - Posted by: Jude at June 16, 2010 8:51 PM

30/M/5'10/ 138

Lately a lot of elite Athlethes are doing the Main site WOD,

HUMMMM, looking forward to this one tomorow morning, I wonder how many elite Athlethes can walk on their hands, It will not be a surprise to see a WOD like this at the games this year, it is being a couple of times this year and past year including WODs with handstand walks as well as ring hand stand push ups. good luck to all of you who are competing and have fun learning how to walk in your hands, it just don't happen from one day to another.

I guess unknown is the Unknowable...

Speal VS ROb

I pick the Little Man, Rob is a hell of an Athlethe but I am a light weight so I have to go with Speal.

Have fun with this one might do Wall runs instead of Hand stand walks.


Comment #37 - Posted by: SANTI at June 16, 2010 9:01 PM

Crossfit Sri Ram Ashram, India

Todays WOD
Vijai Raj 11:23rx

Bachendra 14:17 Jumping muscle ups, assisted handstand walks, assisted one leg squats (holding pole)

Gautam 16:53 one leg squats on wall

Arvind 17:55 one leg squats on wall

Ravi 21:51 5 muscle ups, assisted one leg squats holding pole

Rowing Wall Ball WOD

Arvind 21:28 9.5ft wall ball height (our highest possible)

Bachendra 26:46 8ft wall ball height

Ravi 22:55 8.5ft wall ball height

Gautam 22:49 9.5ft wall ball height

Comment #38 - Posted by: rashmi at June 16, 2010 9:01 PM

Coach- I like the video...you nailed it with the bathroom thing.

Comment #39 - Posted by: DWag_AZ at June 16, 2010 9:20 PM

seriously? ill do a dirty track day and call it even...

Comment #40 - Posted by: toddy at June 16, 2010 10:42 PM

#29 I agree completely, it is strange.

Comment #41 - Posted by: erickE at June 17, 2010 12:36 AM

3 rounds of:

30 Pull-ups
30 Dips
10 18" Box Jumps
20 Squats
20 95lb Thrusters


Comment #42 - Posted by: Irish Tom at June 17, 2010 1:22 AM

In the video, Coach seems to be making the assumption that good trainers have a lot of clients, and bad trainers have few clients.

Many excellent small and hardcore gyms (non-CF) have minimal clients because it's not a large market, or because people don't understand what good training is. However, crappy training is rampant everywhere, and it's easy to get a heap of clients by providing endless jazzercise style metcons, but does that make you a good trainer? Or just a good marketer?

Comment #43 - Posted by: Ronnie at June 17, 2010 1:26 AM

hmmmmmmm not to sure about this one...lots of subbing.....but the forward rolls will make me feel about 8 again...COOOOOL.

Comment #44 - Posted by: angie at June 17, 2010 3:18 AM



Comment #45 - Posted by: cosmo at June 17, 2010 3:35 AM


"300 Workout"
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps

10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Comment #46 - Posted by: ArcLite M/35/69/165 at June 17, 2010 4:06 AM

Spealler & Orlando: I feel the need to start a debate on this one. The way I see these two guys is that Spealler is a phenomenal athlete who has developed, over a period of years, some impressive pound for pound strength and showcased some unbelievable feats (ie. the 38 rounds of Cindy, 100 unbroken pull-ups etc.).
However, Orlando, once again, in my opinion, is one of those--dude you're a f----g freak, quit your day job and go play football, rugby or beat dudes up for a living--type of athletes. All the talk about how small Spealler is (5'5"ish, 140ish) belies the fact that Orlando is not a big dude at 5'8" and under 200lbs. Check out the video of him pressing 245lbs while weighing in at 185lbs---that is sick. The guy deadlifts just under 600lbs. He competes in strongman competitions--setting records for the lightweight division (which is under 230lbs). Here is the freaky part--the dude is now hovering just below 6 minutes for a mile and just above 13 for a two mile run. Those are not at all Olympic level times---but a guy who can lift you over his head and powerbomb your sorry ass doesn't need to be running sub-4 minute mile.

Alright I'm done--and before someone gets their panties all in a bunch by no means do I want it to sound like I'm calling Spealler a turd. This is by no means meant to be a cheap shot from the cheap seats. I just see the profile of these two guys as a great chance to get a productive debate going about strengths, weaknesses, etc.

This Morning:
4 Rounds
25 DL (135lbs)
25 Push-ups

5k Trail Run


Comment #47 - Posted by: woody at June 17, 2010 4:20 AM

About 23:20 Had a spotter for the front rolls, and did 50 of the subs for the handstand walks.

Comment #48 - Posted by: jef at June 17, 2010 4:30 AM

subbed 4:1 pull-ups and dips and 40 wall walks and skipped the forward rolls just not enough room in the gym I go to for them

Comment #49 - Posted by: Tyler Scott at June 17, 2010 4:33 AM

SP rep 1: 85-85-90-90-95(PR)
PP rep 2: 105-110-115(PR)-115-115
PJ rep 5: (120x3x2)(120x4x1)(120x3x1x1)(120x3x2)(120x3x3)

No energy. Hip still very sore and I am favoring it a lot which you could really see in the PJ. I did not even try a SJ which I usually do on this wod and can lift more. So no “hip drive” in the lift which was interesting to see just how much hips are involved in the jerk.


Comment #50 - Posted by: in8girl at June 17, 2010 4:33 AM


Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
40 Handstand wall walks, alternating


Liked this one, it required more hard breathing than expected.
I guess for this years games competitors need to be proficient in walking on their hands.

With many people involved in organizing the games, how is secrecy of the games WODs provided? It would have been a significant advantage for a competitor if he or she had known about the sledge hammer workout from last years games even only a couple of days in advance to practice the movement.

Comment #51 - Posted by: Memuc at June 17, 2010 4:44 AM

Subbed 3:1 pu/dip for mu's, and did wall handstand for 20 count instead of walk, but still good workout this morning... 27:10.

ArcLite, I love the "300 Workout"... before CF, I use to think that was the hardest thing around, but I have been proven wrong many times since CF!!!

Comment #52 - Posted by: BillB at June 17, 2010 4:52 AM

Boy, Kristan Clever is showing up with some awesome times and lifts all over the place. Sure wish she would have been competing in the regionals so we could see some video of her more.

My money's on her for #1 this year at the Games !!

Comment #53 - Posted by: BSW at June 17, 2010 5:01 AM



Comment #54 - Posted by: Stretch at June 17, 2010 5:13 AM

ran 1.1 mile- 9:17
3 rounds of:
40 dead hang pu's
40 dips
10 front rolls
20 145# squats
20 95# shoulder press
time: 44:35
ran 1.05 miles- 8:41

Comment #55 - Posted by: mike/40/6'3"/210 at June 17, 2010 5:29 AM

This is one of those CF that you go oh okay i can do that, dead wrong...

800m Barefoot jog 4:55
4 rounds of
10 Sit up
10 Push up
20 Flutter Kick
10 Squats
5 Pull ups(strict)

Three rounds for time: 26:01
10 Muscle-ups (5 rest jumping)
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards (I have no balance upside down)

Comment #56 - Posted by: Tikiman at June 17, 2010 5:34 AM

3 Rounds:
10 Muscle Ups
Run 20 steps
10 Forward rolls
20 pistol squats alternating
20 yards handstand walk
Run 20 steps

Comment #57 - Posted by: C. Binno at June 17, 2010 6:17 AM

Did 1 set:

Muscleups? 30 pullups, 30 dips

Forward rolls. Watched video. Hurt lower back on thud, not neck. Issues in past, so only 2.

1-legged squats. 20

Handstand walk? You must be kidding.

10 minutes.

Comment #58 - Posted by: Hale at June 17, 2010 6:17 AM


sub'd muscle ups from knees, HSPU's on wall


Comment #59 - Posted by: Jeff H at June 17, 2010 6:27 AM

I agree with #29 Sally. With all due respect, Coach does need to step it up a bit. All the SME's he brings in are great at what they preach. I'm sure he is busy but who is not? Step it up coach!!

Comment #60 - Posted by: George at June 17, 2010 6:29 AM

My money is on Clever too. She's a beast...strong, great metcon, and the right attitude. And please, NO handstand walks at the games!!! :+)

Comment #61 - Posted by: LP at June 17, 2010 6:32 AM

20:42 RX'd

Comment #62 - Posted by: Eric at Fenway at June 17, 2010 6:36 AM

30/M/5'10/ 138

Three rounds for time of:
10 Muscle-ups (AS RX'D)
10 Forward rolls (AS RX'D)
20 One legged squats, alternating (AS RX'D in the open floor without holding to nothing)
Handstand walk 20 yards (Did wheelbarrow walk for 20 yards)


Nice WOD, I am slow at the Muscle ups but still got them done using the rings one at a time. I haven't done 1 legged squats since the last time that Cindy or Mary was posted, I picked Mary last time did 10 rounds. any way working slowly but surely on the Handstand Walks.

Have a nice one everyone.


Comment #63 - Posted by: SANTI at June 17, 2010 7:04 AM

Nice WOD! Looking forward to trying an extremely subbed version of this at my globo gym tomorrow morning... wild! I love these unconventional ones. Just did Tuesday's WOD this morning, got 22:40. Felt good!

Gotta go with Spealler, as another small guy (although I am too heavy for my height) I've got to go with the smaller guy putting up incredible weights and times. Watching both Speal and Rob exercise is extremely inspiring, but personally, Spealler's level of fitness blows me away and challenges me to do what I don't believe is possible, constantly.

Good luck with the WOD everybody, have a great day.

Comment #64 - Posted by: Slav 22/m/68"/158 at June 17, 2010 7:10 AM

buttacake...great comment, going to use it with a client today for sure

Comment #65 - Posted by: DannyG at June 17, 2010 7:14 AM


3 rounds for time:
10 Jumping muscle ups (getting close to RX'd!)
10 forward rolls
20 one-legged squats, alternating
60 HS wall runs


Loved the HS wall runs, my shoulders are still burning

Comment #66 - Posted by: SoonerBorn at June 17, 2010 7:31 AM


Scaled all over the place - in the hotel gym:

3 rounds of

for muscle ups
30 pull ups
30 dips

for forward rolls
10 HSPU's
10 60# DB swings (no KB's)

20 alternating single leg squats

For HS Walk
40 Walk Walks


Comment #67 - Posted by: texinma at June 17, 2010 7:34 AM

There will be no forward rolls for this guy...it'd take me a full day to recover from the nauseating "spins" !!!

Comment #68 - Posted by: Judge11 at June 17, 2010 7:39 AM

Subbed 3 pullup / 3 dip per MU and 25 box jump for rolls


Comment #69 - Posted by: bricej m/24/5'8"/169 at June 17, 2010 7:50 AM

As rxd
Pistols to medball on 45lb bumper

Comment #70 - Posted by: Jonblaze at June 17, 2010 8:07 AM

as rx'd except for a couple slightly jumping muscle ups. too slow. really need to work and get better at these gymnastic movements.


Comment #71 - Posted by: Kevin A. M/17/177/6' at June 17, 2010 8:19 AM

225# squat 50reps
185# squat 50reps
100 pushups
100 double unders

Comment #72 - Posted by: mikem at June 17, 2010 8:28 AM


Subbed 30 PU + 30 Dips per round for Muscle ups
Subbed 40 Wall handstand shoulder slaps per round for handstand walks

27:15 - totally out of my element on this one.

Finished up with 4 400 meter sprints with 3 minutes rest after each - 1:24, 1:17, 1:21, 1:24.

Comment #73 - Posted by: cnc at June 17, 2010 8:35 AM

I have a question;

Are we allowed to do parkour rolls instead?

Comment #74 - Posted by: Crow at June 17, 2010 8:38 AM

16:01 as rx'd (strict muscle-ups)

"Buttacake." -Hilarious

Comment #75 - Posted by: MoisesDelMar M/26/165/5'8'' at June 17, 2010 8:44 AM

3 RFTs
10 Muscle-ups
10 Forward rolls
20 One legged squats (had to hold a pole to stay steady)
Handstand walk 20 yards


Comment #76 - Posted by: LT TILL at June 17, 2010 8:49 AM

21:30 Rx except used pole for OLS

Comment #77 - Posted by: GAC - M/27/6'4/185 at June 17, 2010 8:54 AM

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Time as RX'd: 18:09

Comment #78 - Posted by: Memmnoch at June 17, 2010 9:20 AM


Rx'd but for:

subbed 20 HSPU's for each round of walking on hands. HSPU's and musclups killed me.


Comment #79 - Posted by: Dan Collins at June 17, 2010 9:31 AM

Was excited for this one, I like to switch things right up every now and then.

3 rnds of:

10 pull ups/10 dips
10 forward rolls (fun! but got very dizzy)
10 alternating one legged squats
completed 20 yards of handstand walk...but not consective yards, would walk 4-5 feet, fall out & continue from where I fell


Comment #80 - Posted by: ang at June 17, 2010 9:40 AM

subbing wod for June 17 2008 wod

21 18 15 12 9
95 lb
hang clean
front squat
push jerk

back later with time

Comment #81 - Posted by: TNT at June 17, 2010 9:45 AM


When you row which resitance (1 - 10, 10 is hardest) should we use with the C2 rower?

Comment #82 - Posted by: Sgt. Jon at June 17, 2010 9:52 AM

I was thinking to have someone to hold my legs for the handstand walking but finally i pratice a little bit before and i surprised myself while doing handstand walk like 2 3 meters long .... sometimes one but i have more stability so i decided after warm-up that i will do this as rx'd but i estimated the distance so i made 16 yards by rounds
Time : 27:40 :D Very happy and will pratice a lot in the futur!

Comment #83 - Posted by: J-F/20/155/5'9 at June 17, 2010 9:52 AM


I would have had to sub both the one legged squats and the handstand walk, so I worked on a weakness of mine. Shoulder press. Did 5 X 5.

97.5 (PR)

Comment #84 - Posted by: Kevin C. at June 17, 2010 10:09 AM

Totally gymtastic!
As rxd
20 muscle-ups (bar)
20 fwd rolls
20 1 leg squats
20yd handstand walk

3 rds at 12:20

Comment #85 - Posted by: Z at June 17, 2010 10:11 AM

3 rounds of

10 assisted pull ups
10 assisted dips
20 single squats per side
10 high-incline push ups

finished the workout with 30 somersaults


I need to find a gym or box near the UWS of NYC that supports CrossFit (equipment wise) better than my university does!

Comment #86 - Posted by: chadb m/31/6'2"/200 at June 17, 2010 10:14 AM

3 rounds for time of:
10 muscle ups
10 forward rolls
20 one legged squats,alternating
wall walks,40 reps

Cool wod. I need some place to workout that has room for trying out handstand walks. Plus I need the balance for it!

Comment #87 - Posted by: Prinze at June 17, 2010 10:37 AM

22:32 rx'd

Comment #88 - Posted by: Nickosaurus at June 17, 2010 10:39 AM

Smacked my spine on two spots on my foward roll attempt, like rolling a square. That was my only attempt.
Alternated between MUs pistols and HS walks got around 20 reps/yards. Not timed, did them untill I couldn't do any more MUs.

Comment #89 - Posted by: David R at June 17, 2010 10:39 AM

Row/WB WOD, details there.

Memuc #51 re: Games events. The only people who know what the events will be are Coach, Tony B, and Dave Castro. While there are certainly people who are involved in the equipment set-up who know what stuff will be there, no one could have guessed last year's events just from that.

Small circle of 'in the know' prevents your concern.

Comment #90 - Posted by: bingo at June 17, 2010 10:47 AM

17:14 as Rx'd.

Holy Gymnastics Batman!!!

I think the most surprising thing about this WOD was how dizzy I was after the forward rolls. Took me a second to regain any sense of balance prior to going into the one legged squats.

By the way my neighbors all think I am absolutely crazy...and thier right!


Comment #91 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at June 17, 2010 10:49 AM

17:08 mod'd
3 rounds for time:
10 ring muscle ups
10 forward rolls
50 squats
40m bear crawls

That was killer!! Lovin it up!!

Comment #92 - Posted by: Mike m/21/6'2"/211 at June 17, 2010 11:05 AM

...they're right?

As Rx'ed except I only did the forward rolls and one legged squats for 1 set..

Comment #93 - Posted by: Casey P. in Milwaukee M/42/5'10/167 at June 17, 2010 11:16 AM

bar muscle ups
forward rolls
pistols~ 3 finger touch on squat rack on some reps
hand stand walks

TIME: 17:05

since our mats were set up for forward rolls I played with some gymnastics skills~ carwheels, kick overs, back extensions..FUN!!!!

Comment #94 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 17, 2010 11:41 AM

first post hung up.

TIME: 17:05

bar muscle ups
3 finger touch on squat rack on some pistol reps

Comment #95 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 17, 2010 11:42 AM

HS walks were inching along so just did between 4-5 min each round of practice
rest as rx'd
getting better at pistols; used edge of step so other leg could go a little below
HS walk longest was around 6 feet

Comment #96 - Posted by: justaman - liberty, sc at June 17, 2010 11:53 AM

During a lettermen's initiation back in THE DAY, one activity was to do the forward roll 100 yards on a football field. That was after eating some unsavory food items. I swore I would never do another one...just thinking about it makes me queasy.

So I will sub.

Comment #97 - Posted by: Dom m/48/6'/174 at June 17, 2010 11:56 AM

#82 Sgt Jon,

That number is not resistance. Google C2 or look around this site and you will find a good explanation. Long story short: for comparison purposes, it doesn't matter what the number is set on. For short distances, a higher number will usually be more advantageous to you, for longer distances, a lower number. I usually just keep it on 5 myself.

Comment #98 - Posted by: Latham Fell M/30/180 at June 17, 2010 12:00 PM

It's summertime in Chicago, so any wod I can do outside is a plus...but this was my first attempt at real muscle-ups...and uh...they were hard.

As rx'd...but it was really sloppy. My muscle-ups weren't good at all, and I kind of guessed on the handstand walks. I was happy with my results as it was my first time, but if I was being judged it probably would have taken me two or three times as long.


Comment #99 - Posted by: Jim M/25/5'10"/185 at June 17, 2010 12:05 PM

2 rds. 20 minutes
subbed hand stand pushups for walking
super dizzy on forward rolls

Comment #100 - Posted by: Eric at June 17, 2010 12:09 PM

Self-assist on OLS (pistols) using climbing rope.

Short handstand walks mixed with static HS.


Comment #101 - Posted by: james.patrick [M/48/66"/135] at June 17, 2010 12:31 PM

as rx'd:


Comment #102 - Posted by: Ken at June 17, 2010 12:44 PM

2010-06-17: Wasted WOD. Did not do HSW after rnd 1 and did 40 reg. squats. Did 8 MU's in row (PR). 19:21.

Comment #103 - Posted by: gs at June 17, 2010 12:50 PM

SO MUCH FUN! I love the rolls, couldn't wait to WOD, and then couldn't hold in lunch when I finished. Excellent!

Comment #104 - Posted by: matt at June 17, 2010 12:59 PM

great times this morning!

bar muscle ups
forward rolls on mat
3 finger touch on squat rack during some pistols
hand stand walks outside

Time: 17:05

Comment #105 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 17, 2010 1:04 PM

Durinng the third set of forward rolls, I started to get motion sickness.

Comment #106 - Posted by: Doyle at June 17, 2010 1:13 PM


as rx: 18:07

Comment #107 - Posted by: jnel at June 17, 2010 1:20 PM


as Rx'd -- except I used a pad for the rolls

Comment #108 - Posted by: Hossink at June 17, 2010 1:21 PM

49:48. Sat to a low chair at the bottom of the one legged squats. 1st time doing the hand stand walk. Went about a foot at the time, but got all 20 yards done all three rounds. Four walks was my max number, did that about four times combined in the three rounds.

Comment #109 - Posted by: SB at June 17, 2010 1:23 PM


WOD (20m Wall-Walks for Handstand Walk)

The 1st Rd I did 30 PU's & 30 Dips for MU's. Rd's 2 & 3 I did 10 Bar MU's. Lost over :04 Transitioning from the Pull-Up Bar to the room to do Rolls & Wall-Walks. Endurance WOD now.

Get some, Go again!

Comment #110 - Posted by: DJ at June 17, 2010 1:26 PM

Assisted Single Leg Sqts.

Comment #111 - Posted by: DJ at June 17, 2010 1:27 PM

Mu's 3:53/3:20/3:17
10 fwd rolls :47/:50/ :47
20 1 legged squat 1:36/1:30/1:16
20 yds walk on hands 1:44/1:04/1:17

First 20 mu's unkipped.
Fwd rolls made me really dizzy. In college I could win a game of dizzy izy after a 6 pack. Now I can't do 6 fwd rolls without having vestibular problems.
1 legged squats to a box below parrallel. Really need to work on these.
Walk on hands. Let's just say I covered 20 yds on my hands. Had to kick up into a handstand many times.

Comment #112 - Posted by: Jim D. 49/m/165/5'11" at June 17, 2010 1:30 PM

25min. 1st set bar muscle-ups.. lousy form.. but I got up there. 2nd and 3rd. were jumping. Still working on those.

Had to use support for the squats.

Comment #113 - Posted by: Jdude at June 17, 2010 1:41 PM


3:1 pullups/dips for mu
squats were done on a bench
wall walk with feet on smith machine for handstand walk

Comment #114 - Posted by: Matthew at June 17, 2010 1:43 PM

Rx'd 18:35

Forward roll were nice to mix it up a little. I definitaly body awareness and control. Thanks Coach.

Comment #115 - Posted by: Josiah Ertz at June 17, 2010 2:00 PM

3 rounds for time of: 30 pull ups, 30 dips (half un-assisted), 10 'fwd. rolls', 20 One legged squats, alternating, 60 sec. HSHold.- 1:01:16.

Comment #116 - Posted by: thelittleenginethatcould-but didnt at June 17, 2010 2:01 PM

heavy met-con

10 8 6 4 2

Back Squat @ 250
Box jumps @ 24"
2 pood kb swings


Comment #117 - Posted by: tpd122 m/23/5"8"/164 at June 17, 2010 2:05 PM


subbed 20 wall runs for each handstand walk

vertigo/nausea with forward rolls

Comment #118 - Posted by: quinn McCutchen M/40/150/5'10" at June 17, 2010 2:06 PM

19. sub easy squats for pistols, sub L/R hs for walking
wu=run 30 mins with bowie

Comment #119 - Posted by: gregev at June 17, 2010 2:20 PM

used WOD as a skills set

3 rounds of

10 MU
20 One Leg Squat
20 yds handstand walk (assisted by coach)

(omitted forward roll) took just over 20mins

Comment #120 - Posted by: JonEl FunctFit at June 17, 2010 2:21 PM


Modified: 3rds of

15 CTB/15 ring dips
pistols (assisted)
45sec HS hold


Comment #121 - Posted by: Chas at June 17, 2010 2:33 PM


3 RFT:
10 Muscle-ups
Zero Forward rolls*
20 One legged squats, alternating
10 Handstand hand-raises


* I didn't pick up dog poop in back yard before WOD and not enough room in the gym for the rolls.

Comment #122 - Posted by: Dan D. at June 17, 2010 2:46 PM


17:59 rx'd

Comment #123 - Posted by: Tyler Moyer at June 17, 2010 3:00 PM

3 rounds of

30/30 pullups and dips
10 forward rolls
20 one legged squats
20 hspu


Comment #124 - Posted by: Kevin McClellan 48/M/195 at June 17, 2010 3:05 PM

I did Fran. 7:13 -PR!

Comment #125 - Posted by: Shane m/6'3"/205 at June 17, 2010 3:10 PM

That wod was embarrassing in the globo gym. Whatever.

15:57 RX
I guess 13 years of gymnastics comes in handy...

Comment #126 - Posted by: Amy at June 17, 2010 3:13 PM


3 rounds
10 MU (kipping)
10 Forward rolls (@23 some dog poop dodging involved)
20 pistols (did next to a railing, and although i tried, a few were assisted)
20 yard handstand walk (which is getting better, but still sucks)

Comment #127 - Posted by: Colin, 24/M/170/5'9" at June 17, 2010 3:15 PM

3 rounds:
30 pullups- band assist
30 dips- band assist
10 forward rolls
20 one legged squats
60 second handstand hold


Comment #128 - Posted by: Thinlizzie at June 17, 2010 3:17 PM

when i have kids, im sending them to gymnastics lessons.

Comment #129 - Posted by: carl at June 17, 2010 3:28 PM


Pistols door frame style. Best range of motion I've ever had. Else as Rx'd


Comment #130 - Posted by: Alan at June 17, 2010 3:34 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Subbed handstand wall run 10 reps per round instead of handstand walks
Foam roll after

Comment #131 - Posted by: Sesoku at June 17, 2010 3:40 PM

3 rounds:
30 pullups.
30 dips (assisted) (assisted,assisted) (assisted,assisted,assisted)
10 fwd rolls
20 alternate legs squats
60 sec handstand hold

Comment #132 - Posted by: em :) at June 17, 2010 3:46 PM

19:17. Sub jumping with standard MU, asst pistols, and HSPU.

Comment #133 - Posted by: therozfather. 31/M/197 at June 17, 2010 3:49 PM

Did Fran instead:

21-15-9 95 lb thrusters & pullups

surprised myself with my first sub-10 minute Fran! 9:42, 2 and a half minutes faster than the last time I did it just a couple of weeks ago! Shocked because my 4 mile run at lunch was terrible. I felt so sluggish and lethargic on that so I expected a real struggle to get through this.

Comment #134 - Posted by: Kevin M/27/5'10/180 at June 17, 2010 3:50 PM

3 rounds

15 pull ups
15 ring dips
10 Forward rolls
20 One legged squats (assisted)
Handstand wall walk (40 slaps)


Comment #135 - Posted by: Bob Power at June 17, 2010 3:57 PM

Forget to mention dry reaching after each set of forward rolls

Comment #136 - Posted by: Bob Power at June 17, 2010 4:01 PM

Decided to do Sparrow's Dozen instead:

12 x 12 with a 25lb ball:

Comment #137 - Posted by: Spence at June 17, 2010 4:10 PM

Left out muscle-ups, will do them tomorrow and add the time.

Otherwise as rx'd: 23:10.

"B": 28:30.

Also squat 3RM, 245#. "B" 5RM, 245#.

Comment #138 - Posted by: Latham Fell M/30/180 at June 17, 2010 4:18 PM

Did a cf football wod
amrap 12 mins
10 real pushups hand and feet supported
on parallettes
10 suppine ring pulls

5 rounds plus 10 pu

Comment #139 - Posted by: Tooljunky m/28/175 at June 17, 2010 4:21 PM

3 rounds:
10 muscle up (singles)
20 70lb kettlebell swing (20)(13,7)
20 pistol, alternating
20 handstand shoulder tap, alternating (unbroken)

16:55 06/17/2010

Comment #140 - Posted by: johnathon in seattle 28/5'8/150 at June 17, 2010 4:24 PM

That was fun!
subb 60 handstand walks for 20 yard handstand walk
mu from a standning arms extended
pistols b the door

then back squats ( form practice) and practice du's

Comment #141 - Posted by: Jerry M/35/6'/175lbs at June 17, 2010 4:25 PM


W/U: 250m erg row (0:44); 17 ROM exercises; jump rope, 100 single-unders + 50 double-unders.

As Rx: 16:34.

C/D: PNF & dynamic stretching of lower extremities; strict CTB chin-ups, 1x10.

Had to hold the wall for the left-sided pistols due to ankle and knee probs.

Comment #142 - Posted by: rjf (Since 07-20-07. WOD no. 798) at June 17, 2010 4:44 PM


Comment #143 - Posted by: shell at June 17, 2010 4:47 PM

30 jumping pull-ups
30 dips
10 forward rolls
20 one-legged squats w/help from chair for balance
10 handstands


Comment #144 - Posted by: rox at June 17, 2010 4:55 PM


Tried the Handstand walks first round and bascally just kicked up 50 times, so I did some sideways wall walking on my hands (there is probably a name for this) for the last two rounds which was much harder since I could stay in the handstand but much more fun. This also took the vast majority of my time. All else as Rx'd.

Comment #145 - Posted by: Cole Gruber at June 17, 2010 4:57 PM

Did this at home. Subbed sitting muscle-ups.

10 sitting muscle-ups
10 forward rolls
20 alternating on-legged squats
Handstand walk 20yds (about 3 - 5 steps at a time)


Comment #146 - Posted by: Casey at June 17, 2010 5:07 PM

34 yom 220 bwt

made up elizabeth
as rx'd in 9:07 (poor showing, need to focus on my recovery more)

Comment #147 - Posted by: brian t at June 17, 2010 5:19 PM

As RX'd
First time with walking handstands

Comment #148 - Posted by: Matt Burritt at June 17, 2010 5:20 PM

Right shoulder has a Torn rotator cuff; Surgery is in my near future
Physical therapy
40 Pull Ups
30 Squats w/115#

Comment #149 - Posted by: Pete In Sun City at June 17, 2010 5:22 PM

Kinda faked the handstand walk. Wheelbarrow, wall stands moving back and forth..... All else rx'd. excited to do 30 mu's!

Comment #150 - Posted by: JLG - 48 / male / 5'10 / 170 at June 17, 2010 5:24 PM

Did Fran instead, 75# thruster, dead hang pull ups, 11:10.

Comment #151 - Posted by: mikes at June 17, 2010 5:32 PM

as rx'd

30:25...wow that one hurt more than I thought it would

Comment #152 - Posted by: jamie/31/m/175/5'11" at June 17, 2010 5:33 PM


2/10 mile jog, high knees, butt-kicks, karaokee

3 rounds:
10 bar muscle-ups (jumping)
20 pistols (kinda sloppy)
20 wall handstand runs

for time of 18:11

been on vacation in Maui for 10 days. This was a rude awakening!

Comment #153 - Posted by: Greg-NOLA at June 17, 2010 5:41 PM

as Rx'ed 19:42...the front rolls KILLED me...i got sick after EVERY roll and had to take time to recover...any idea what would cause that?

Comment #154 - Posted by: Rich at June 17, 2010 5:57 PM

SUB 3x bd
SUB 80# pd
SUB ww


Comment #155 - Posted by: Ticotexas M/40/69/150 at June 17, 2010 6:06 PM


Three rounds for time of:
10 Jumping Muscle-ups
10 Forward rolls
20 One legged squats, alternating (one hand on GHD handle)
Handstand hold 60 seconds

Comment #156 - Posted by: Alfie at June 17, 2010 6:19 PM

3 rounds:
30 pullups
30 dips
used pole for balance on squats
i can't walk on my hands but sure tried. looked like a 2 year old learning to walk across my backyard.

Comment #157 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at June 17, 2010 6:26 PM


Subbed as follows:

For Muscle-ups:

20 Muscle up progressions
10 Chest to Bar Pull-ups w. 20# vest

For Walking Handstands:

20 Wall Walks

Loved this wod. My wall walks are getting much stronger.

Comment #158 - Posted by: Ronnieboy at June 17, 2010 6:38 PM

Subbed 3 pull-ups/dips for each MU
60 "step" HS Wall Run for each round

Comment #159 - Posted by: John m/41/68"/165 at June 17, 2010 6:44 PM

Three rounds for time of:
5 Muscle-ups - subbed 3:1 pullups and 3:1 bar dips
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards - subbed wall runs, 30 touches

Time: 13:53

Comment #160 - Posted by: Chuck m36/5'8"/177 at June 17, 2010 6:48 PM


30 PU
30 Dips
10 FW rolls
20 single leg sq. alternating
HS walk 20 yrds - subbed with 45 sec static HS. couldn't remember wall walk was the correct sub.


Comment #161 - Posted by: WJC at June 17, 2010 7:23 PM

Row/WB WOD, details there.

Comment #162 - Posted by: bingo at June 17, 2010 7:54 PM


10 MU
10 FR
20 SLS
Subed 60 Handstand Wall Walks for 20 Meter Walk


Finally able to get through entire M/U workout doing M/Us.

Comment #163 - Posted by: Johnnie at June 17, 2010 7:57 PM

3 rounds for time:
5 muscle-ups (got 1st one June 1st, first time doing them in wod, got first 5 in 4 minutes, only missed 3) :)
10 forward rolls
20 one legged squats (to med ball on bottom platform of bleachers)
20 yards of walking hs (couple of steps at a time)


Comment #164 - Posted by: brittk at June 17, 2010 7:59 PM

3 rounds
5 muscle ups from sitting
10 forward rolls
20 single leg squat alternating (lots of help)
10 Pike push ups


Comment #165 - Posted by: Toby Dollar at June 17, 2010 8:00 PM

This is an awesome WOD that tested my limits. Fatigued from SDHP subs yesterday, I stopped at 1.5 rounds.

Dizzy from the rolls and the heat, I packed it in.

Great WOD - live to fight another day.


Comment #166 - Posted by: Collard at June 17, 2010 8:09 PM


subbed 10 wall walks per round, rest was rx

Comment #167 - Posted by: Raph at June 17, 2010 9:37 PM

3 RFT:
30 PUs
30 Ring dips
10 forward rolls, each roll ended standing upright
20 wall walks (10 each side)
20 alternating pistols
Time: 36:39

Wow, 90 PUs!

The pistols got deeper the more I did them and learned how to control my center of balance. If you have questions about the pistol, watch the Adrian video, he explains it pretty damn well.

Comment #168 - Posted by: Allan Jackman at June 17, 2010 11:04 PM


20 jumping bar muscleups = 10 muscleups
second handstand walk was wheelbarrow


Comment #169 - Posted by: ericthered at June 17, 2010 11:12 PM

Al Udeid

Adam - 16:15
Used a little support on some of the one legged squats.

This wod was so much fun, this is why I love crossfit. You never know what's next.

Comment #170 - Posted by: AdamL at June 18, 2010 2:13 AM

Did 2 rounds of

10 muscle ups
200 m row

clock didnt start so hustle!

Comment #171 - Posted by: Danny G at June 18, 2010 4:41 AM



Comment #172 - Posted by: amped 35/M/190/6' at June 18, 2010 5:26 AM

20 pullups/20 ring dips
20 45# bar shoulder presses

done with leg work until next week, am 'tapering' for a tri next week, so resting the legs.

Comment #173 - Posted by: berts (6/41/180/M) at June 18, 2010 6:03 AM

subbed a sort of rocking handstand thing for the walk


Comment #174 - Posted by: Jon-David at June 18, 2010 7:58 AM

#36, Jude:

Yes, you're right. Shoulder rolls are more useful for the real world. Forward "gymnastics" rolls are more simple and roll right down your spine. A gymnastics floor has springs at the bottom and is then covered with ethafoam and carpet over that. It makes the roll more forgiving than on hardwood or concrete. Roger, the instructor in the forward roll video, briefly talks about the difference between the two rolls. The shoulder roll was also covered in this particular gymnastics certification. Shoulder rolls are also common in parkour, where the rolls are aimed to eventually be performed over hard surfaces. The forward roll, especially if done over a softer surface, like grass, can be simpler to learn and is invaluable in helping people get used to the sense of being up-side-down as well as the sense of rotation. Notice that you're not supposed to push off of the ground with your hand to get up. Instead, you're supposed to reach forwards with your hands to get up and do the work of getting up over your feet with your abs. It becomes a good core workout as well if done properly. I hope that most of the people who tried the workout did their forward rolls over grass or carpet. Over hardwood it requires a good sense of where the roll is for the transition. For some people it can be very challenging/scary going upside-down over their heads if they haven't done it before, or at least since they were kids.

It's cool to see so many people tackle what can me an intimidating and unfamiliar gymnastics workout like this. Kudos to everybody!

Comment #175 - Posted by: Amadraeus at June 18, 2010 9:16 AM

10 MUs (subbed 4 pullups, 3 ring dips per MU)
10 forward rolls
20 squatting box jumps (24")
10 HSPU (partial ROM)]

for 2 rounds. 31:30.

Shoulda pushed harder and done 3 rounds, but head was hurting and ran out of time before work...

Comment #176 - Posted by: James m/30/205/5'8" at June 18, 2010 9:23 AM


subbed handstand wall runs

Comment #177 - Posted by: phen at June 18, 2010 9:26 AM


3 MU's per round
60 "wall walks" per round

made a set of rings yesterday. gonna start practicing the MU's regularly

Comment #178 - Posted by: Marky Mark at June 18, 2010 9:34 AM

10 Muscle ups (strung 3 together for the first time, then did two several times)
10 Forward rolls
20 one-legged squats alternating (better with time)
60 reps wall running

3 rounds for time.

35:42 (spent some time instructing 9 y.o. son on rower, glad to do it)

Comment #179 - Posted by: Thatcher M/43/5'10"/198 at June 18, 2010 10:35 AM

10 Muscle ups - From knees (needed to work on form)
10 forward Rolls
20 one-legged Sq (need work)
Handstand Holds - for 45sec to 60sec

Time: 19:35

Comment #180 - Posted by: Darcy M/32/5'10"/175 at June 18, 2010 10:42 AM

#11, JD

you obviously have no idea what a push press is.

Comment #181 - Posted by: big dawg at June 18, 2010 12:53 PM

Three rounds for time of:
30 Pull-ups
30 Dips
20 One legged squats, alternating
20 HSPU (2RND 15Reps, 3RND 6 Reps)

Time: 34:41

Excellent workout. Gave up on the front rolls, made me extremely dizzy and nauscious!

Comment #182 - Posted by: Bacon at June 18, 2010 1:51 PM


Didn't do the forward rolls because of extreme dizziness and nausea associated with multiple rotations.

3 rounds for time of:
10 Muscle-ups
20 One legged squats, alternating
Handstand walk 20 yards

Time: 21:25

That was a lot of fun. Never really worked on handstand walks before so I fell a lot. Another weakness is exposed, time to tackle it!

Comment #183 - Posted by: Jordan D. at June 18, 2010 1:59 PM

DHPU 5-5-5-5-5 (-/-/15/35/55)
PC 5x3 (190)
WOD, scaled to 2 rds, pistols to 40 Squats;

Comment #184 - Posted by: Josh M/35/74"/198# at June 18, 2010 2:18 PM

1 mile X trainer
20 Dips
20 Pulls
1 Mile X trainer
20 Dips
20 Pulls
then 50 Sits

Comment #185 - Posted by: dyagg at June 18, 2010 2:30 PM


MU's, Rolls, Pistols as rx'd
HS walks - I went until I no longer had confidence I could attempt them without breaking my neck. approx 17yds 1st rd, 10yrd 2nd rd and 1 ft 3rd rd.


Comment #186 - Posted by: jpw at June 18, 2010 3:04 PM

cfwu(1 set pullups/ring dips)
subbed 3 pullups and 3 ring dips for each musle-up, done in sets of 10.
Handstand walk was ugly but made effort


Comment #187 - Posted by: Tim 33/165/5'10 at June 18, 2010 3:17 PM

2 x rds of 10 MU/1' handstand hold
MUs broken into 6, 5 or 4
then combined with next WOD, 10 x 100m as rx'd, 16:13
times were between 12-15"
PM, park, barefoot on grass (SW wind a factor)

Comment #188 - Posted by: Ajax at June 18, 2010 3:42 PM

As Rx'd


Comment #189 - Posted by: Arseneault_957 at June 18, 2010 3:49 PM

Sub: assisted pistols
Sub: 40 wall runs
MUs went alright, squats were the hardest, wall runs went unbroken.

Comment #190 - Posted by: magnus 24/5'8"/155-160 at June 18, 2010 4:19 PM


Comment #191 - Posted by: B. Rhaly at June 18, 2010 4:38 PM

Al Udeid
Adam - 16:15 (Supported Squats)

Comment #192 - Posted by: AdamL at June 18, 2010 6:04 PM

17:21 as rx'd

Comment #193 - Posted by: MarcusG 5'9" 170 at June 18, 2010 7:15 PM

M/25/5'9"/178/Moody AFB


10 MUs
10 foward rolls
20 OLS to 18" box
40 wall walks

I liked this WOD. A good change from cleans and pullups or a similar movement, I thought the foward rolls were awesome I did a drunk/dizzy stumble to the box every round, haha. Time to work on walking on my hands and OLS, one goat at a time.


Comment #194 - Posted by: BlackCatX-Fit at June 18, 2010 7:26 PM

Did the muscle-ups 24 hours later for logistical reasons. Scaled to 12 muscle-ups total.

12 muscle-ups in 36:50, bringing total workout time to 1 hour.

Comment #195 - Posted by: Latham Fell M/30/180 at June 18, 2010 7:27 PM

10 seated muscle ups
10 forward rolls
20 1 leg squats alternating and assisted
Wall walk 40 reps

Performed at Crossfit Epic in Iowa City, IA.
Jason and the folks I met at Crossfit Epic are extremely nice and hospitable. I advise visiting if you get the chance.

Thank you Jason for the hospitality.


Comment #196 - Posted by: tdhalls at June 18, 2010 7:58 PM

Actually did this today, 100618. Second set of MU's was to failure at seven, third set was done by subbing 4 Pullups, 4 Dips per MU.


Chased this one down with 090618...

Comment #197 - Posted by: Chad at June 18, 2010 7:59 PM

Did Fran instead...about 14 minutes with 115# thrusters. Threw in the one-legged squats at the end and some cardio.

Comment #198 - Posted by: Chris G. 43/6'1"/230 at June 18, 2010 8:38 PM


I did just 3 MUs in the first round, and none thereafter. Thereafter, I did one jumping muscle up followed by two bar dips and two pull ups (sometimes chin ups) for each rx'd muscle up.

Nailed the one leg squats for the first time ever, and enjoyed the rolls, and handstand walk, though I was probably just doing about 5-7 yards each time before falling and getting back up.

Loved this workout!

Comment #199 - Posted by: Mik at June 18, 2010 9:57 PM

Did Fran today as well. I am finally almost to Rxd weight.
75# on thrusters.
Last month when i did this I was @ 60# and got a 7:40. Great day!
Good journey.

Comment #200 - Posted by: larry at June 18, 2010 10:43 PM

23 / M / 5'9" / 135lbs

3 rounds of:
10 jumping bar MUs
10 forward rolls
20 pistols
5 walks up and down the wall


I lost a few minutes because I had to share the only pull-up bar, which is built in to the only squat rack. (Grrr--Globo Gym...) Most of the time was spent struggling through the MUs, though.

Comment #201 - Posted by: BC at June 19, 2010 9:50 AM


Subbed 3:1 PU/Dip for MU
HSPU for Handstand walk

Tapped out mid-way through round 2 after 5 forward rolls...too nauseous to continue. Too close to lunch; that beer probably ill-advised.

Comment #202 - Posted by: bingo at June 19, 2010 2:45 PM

boys: 24" girls 20"
Pip: 7:15 85# push press
Lamp: 8:22 45#
Erika: 9:18 45#
O'neal: 9:57 85#
Rachael: 10:30 35# (step ups)
Diz: 11:02 65#
Tara: 11:58 45# (step ups)
Colleen: 11:16 35#
Kurt: 7:05 65#
VB: 12:01 55# 20"
Megan: 13:22 25#
Amanda: 9:14 25#
Jack: 5:35 65#
Mikey: 12:08 65#
Gabe: 6:04 65#
Ko: 7:08 55#
Max: 7:35 45#
M. O'neal: 8:47 35#
Alex: 10:11 55# 20"
Size: 11:27 55#

Comment #203 - Posted by: BFCC at June 19, 2010 4:36 PM

31 yom, 190 lbs


subbed 10 hspu for handstand walk

Comment #204 - Posted by: Jeff Weltmer at June 19, 2010 4:49 PM

Three rounds for time of:
5 Muscle-ups
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards

Comment #205 - Posted by: cory at June 19, 2010 6:05 PM

Busted knee and a very confined made me come
up with this WOD instead:
Five rounds for time of
6 muscle ups
9 kettlebell swings 1.5 pood
12 knees to elbows


Comment #206 - Posted by: EmilX at June 20, 2010 7:27 AM

Scaled big time.

Comment #207 - Posted by: greg 6'3"/212/38 at June 20, 2010 11:41 AM



Comment #208 - Posted by: Jean-Paul Lara (26/m/5'10/174) at June 20, 2010 4:22 PM

scaled to pack:

10 muscle up progressions
10 forward rolls
10 one-legged squats (alt, 5 each leg)
15 wall walks (lift hand from floor, not very high)

14:50 for 3 rounds

Comment #209 - Posted by: Nashville Steve 41m/6'4"/208 at June 20, 2010 8:33 PM


Three rounds for time of:
10 Muscle-up progressions
5 Forward rolls
10 One legged squats, alternating (2 on Smith machine)
Handstand walk 15 yards (lateral wall walks x15)

Comment #210 - Posted by: JT at June 21, 2010 12:00 AM

35yom / 197lbs

Pack, 3 rounds for time:
10 Pull-ups
10 Dips
5 Forward Rolls
10 Pistols, alternate legs
Handstand with 30 chest touches


I still don't have rings, or a place to use them. Pistols are getting easier, although left leg is still wobbly. I think form is helping. Will soon need to transition to handstands from wall- handstands on applicable workouts. Overall, a good result.

Comment #211 - Posted by: Bphantom at June 21, 2010 8:31 AM


Comment #212 - Posted by: RGD at June 21, 2010 2:19 PM

@ the sweatbox
subbed handstand hold for 60 sec
for handstand walk

rest as rx'd


forward rolls not too bad just made
the stomach upset and the head dizzy

Comment #213 - Posted by: N_Rahim 28/m/145# at June 21, 2010 3:53 PM

used a box for one legged squat.

forward rolls made feel a little dizzy after I was done.

other then that went pretty smooth!


Comment #214 - Posted by: al deezy (33-m-155) at June 21, 2010 6:08 PM

Three rounds for time of:
30 Pull-ups
10 Ring dips
10 Forward rolls
20 One legged squats on a 20-inch box
20 yard handstand walk w/ feet on wife's shoulders

"Mrs. Wobbly"
Three rounds for time of:
30 Pull-ups
30 Jumping ring dips
10 Forward rolls
20 One legged squats on a 20-inch box
20 yard handstand walk w/ feet on my shoulders

Comment #215 - Posted by: Miyagi 30/m/162.6# at June 21, 2010 7:16 PM

As rx'd: 36:00 Did first ring muscle up today, then force myself to do 30 as rx'd in the wod. It was punishing. Could have done all 3 sets of 10 MUs on a bar unbroken, but rings were one at a time. Didn't help that it was 95 degrees outside with a heat index of 102.

Comment #216 - Posted by: Raze at June 21, 2010 9:18 PM

Owtch. I was dragging on the handstand walk in rounds 2 and 3. Also, I subbed burpees for muscle ups. I know, it's not a good sub.


Comment #217 - Posted by: TimA at June 22, 2010 1:03 PM

sub 10 OHPU for handstand walk

Comment #218 - Posted by: gepeto at June 22, 2010 2:12 PM

sub 10 OHPU for handstand walk

Comment #219 - Posted by: gepeto at June 22, 2010 2:17 PM

CFWU x 3
DU practice

MUs (progressions)
No forward rolls (time constraint)
20 One legged squats (assisted)
Handstand Walk - feet on squat rack/bar - tapping shoulders total of 60 times


Comment #220 - Posted by: Jeremy A. Olive at June 22, 2010 7:10 PM

scaled this one and still found it hard. In fact it made me quite dizzy

3 rounds of

7 (3xpull ups and dips)
5 forward rolls
15 1 legged squats


Didnt enjoy this one :(

Comment #221 - Posted by: BarryT at June 23, 2010 6:22 AM


As Rx'd - 32:02

Comment #222 - Posted by: Dan F at June 23, 2010 12:21 PM

doubled up today:

3rnds of 10xMU,10xRoll,20XPistol,20yd HS walk
9:07 rx'd
(2:29,6:38 rnd2+3)

10min rest (while teaching class) then
3rnds of 15x50#DB Th, 30xGHD

8:26 rx'd

super slow after the MU WOD. ugh.


Comment #223 - Posted by: brian p at June 23, 2010 7:04 PM

2 rounds

Handstand walks still kill me. Took over 1/2 my time for those alone.

Comment #224 - Posted by: Skylar at June 24, 2010 1:51 PM

Did this workout on Thursday, 6/24/10
Scaled to 3 rounds for time of:
5 muscle ups-->15 pull-ups (with weighted help 70, 70, 85); 15 dips (70, 70, 70)
5 forward rolls
10 one-legged squats (used a pole to help stabilize and do full range of motion)
Handstand walk 15 yds-->handstand wall run with feet in TRX with legs slightly above parallel to ground (40, 40, 30 touches)

Took me awhile to get the feel of the workout so the first round and the handstand wall runs took longer than it will the next time I do it.

Comment #225 - Posted by: RJB7 at June 24, 2010 3:38 PM

Severely scaled.
3 rounds of: 10 kneeling MU/10 forward rolls/20 pistols (used bench) 14:45
After did 2 rounds of HSW 20 yds not for time.

Comment #226 - Posted by: RB at June 24, 2010 7:13 PM

felt like doing something different so took my first swing at Diane

Rx'd 11:50

Comment #227 - Posted by: illis m/29/160/5'10 at June 24, 2010 7:16 PM

35 yom 189 lbs

Instead did: AMRAP 20 min

5 burpee-pullups
7 ring pushups
9 front squats @95 lbs.

7 rounds plus 3 bp

Comment #228 - Posted by: kgw at June 24, 2010 10:09 PM

Had to scale this one big time.

Started with alternating sets of pullups/dips and worked up to 100 total reps. 11:06

Followed by 3 sets of:

10 forward rolls (I'm still nauseous)
20 alternating single leg squats
30 second handstand


The one-legged squats were with the off leg behind the body, instead of straight out in front as in a pistol. I'm not quite able to do consistent pistols just yet.

Comment #229 - Posted by: Matt I. M/29/235/5'11" at June 24, 2010 11:21 PM

22:15 of

3 rounds of:
30 pullups
30 dips
10 16" box jumps
30 situps

Comment #230 - Posted by: The Polish Rifle M/26/5'7/155 at June 25, 2010 8:51 AM

54 yom 236 lbs
Instead did: AMRAP 20 min

5 burpee-pullups
7 ring pushups
9 front squats @95 lbs.

5 rounds plus 5 bp

Comment #231 - Posted by: do_b330 at June 25, 2010 9:59 AM

31/m/71"/175#/Centurion Crossfit: Fort Hood, TX

I used a folded towel to help me keep from rolling backward on the pistols. No spotter on HSW increased time dramatically.

Comment #232 - Posted by: Archer6479 at June 25, 2010 11:54 AM

mu-assisted from knees
forward rolls-rx'd
pistols scaled 10" box + 2-45# bumpers
HS walks scaled to HS holds (40s)


Comment #233 - Posted by: marty c 6'/m/240#/47 at June 25, 2010 1:22 PM


3 rounds of:
30 dips/30 pull ups
10 GHD sit ups
20 1 legged squat alternating

Partitioned the dips and pull ups with sit ups and squats.

Comment #234 - Posted by: zenoperegrinus at June 25, 2010 3:22 PM

3 rounds of: 10 muscle ups, 10 forward rolls, 20 one-legged squats, 20 handstand wall walks

Comment #235 - Posted by: Timmy B - M/24/6'3"/220# at June 25, 2010 5:50 PM

Three rounds for time of:
10 Muscle-ups SUB Muscle ups from kneeling starting position
10 Forward rolls
20 One legged squats, alternating SUB Assisted one legged squats
Handstand walk 20 yards SUB 20 Pushups with feet on bench in pike position


Comment #236 - Posted by: Louis Herrera 51 70" 178 at June 25, 2010 7:48 PM

As rxd

1l squats my slow point

Comment #237 - Posted by: Schinizel/32/m/5'9/150 at June 25, 2010 7:51 PM

20.02 as Rx'd

5 mile run later


Comment #238 - Posted by: Logan S at June 26, 2010 8:26 AM

CFWU-3. Reg except pushups instead of HSPU 3rd. Superman. Burgener. DU.
Did not do HS walks during WOD. After WOD, Bob & I went to basketball court & spotted each other. Only did 2 rounds of walks.
Pistols felt good. Tried to make sure hip was back & knee pointed out.
Forward rolls not very good. Need to tuck head better to get shoulders to mat quicker.

Comment #239 - Posted by: jrm at June 27, 2010 10:59 AM


as rx'd
*3x wall walks/yd handstand walk

Comment #240 - Posted by: Francis Vu Nguyen at June 27, 2010 10:36 PM

3 rd's
30 pull up
30 dips
10 burpees
20 one leg squats
40 wall walks

Comment #241 - Posted by: Pacers at June 28, 2010 3:17 AM


Three rounds for time of:
5 Muscle-ups (sub 3 x Pull-up + 3 dip for Muscle-up - Round 3 - Pull-up Gravitron setting 11 - machine taken in Round 2 so I did bar Pull-up - mostly jumping )
5 Forward rolls
10 One legged squats, alternating (left knee very weak)
Handstand walk 15 yards (sub Wall walk - Kick to a wall, pick up a hand and touch your opposite shoulder. Repeat 2 chest touches equals 1 yard)

Out of time after 2 Rounds plus 3 Muscle-up sub

Accidently turned the clock off at some point. Let's just say 25 min.

Comment #242 - Posted by: EMelton at June 29, 2010 11:54 AM

2 rounds
20 pullups
20 BW dips
10 Forward rolls
20 One legged squats, 5 at a time
Handstand walk x20 alternating with feet on a 40" bench

this one killed me. Just didn't have it today.

Comment #243 - Posted by: Bells 37/6"1"/195 at June 29, 2010 11:55 AM

Subbed 4x pullups/2x ring dips for MUs and skipped the HS walk.



Comment #244 - Posted by: JonK at June 29, 2010 4:05 PM

CFWUx3 (Pull-ups and Dips first round only)


subbed 10x false grip pulls from kneeling to quarter extensions (partial dip) drills for muscle-ups
20x Handstand Wall Walks for Handstand Walks

Ernest 40/M/61"/163

Comment #245 - Posted by: twiki2 at June 29, 2010 8:04 PM

As rxd : 27:41

Full lockout on muscleups. Ass to grass on pistols. Handwalks continued with hands placed about a foot BEHIND where each attempt failed.

Never done a wod with handwalking or forward rolls. Great stuff coach!

I actually handwalked a full 15' unbroken at one point, which is a pr.

Felt and still feel nauseous from the rolls and the beer from last night.

Took it relatively slow and focused on perfect execution.

Comment #246 - Posted by: Jeff Chalfant- 31/5'10"/170 at July 1, 2010 12:46 PM


Comment #247 - Posted by: EJ at July 2, 2010 8:13 AM

did 3 rounds of:

5 muscle-ups
25 tuck-jumps


Comment #248 - Posted by: Manchild at July 5, 2010 3:43 PM

Rx'd, but Mod'd the exercises:

Still working M/U progression, but getting better
First time on rolls, but they were okay
Used rope assist on most of the pistols
Did the walks with spotter to hold feet up for balance


Comment #249 - Posted by: XAF at July 5, 2010 7:00 PM

As rx'd
Worked on form. Handstand walks took up a lot of time. First time doing all real muscle ups.

Comment #250 - Posted by: chaps at September 17, 2010 12:23 PM

3 rounds:

10 sets of (3 pull-ups/3 dips)
10 forward rolls
20 one-leg squats
60 second handstand


Comment #251 - Posted by: MNinKC at November 9, 2010 2:49 PM

As RX'd with Bar Muscle-Ups.
15:03. PR by 4:39.

First round bar muscle-ups almost went unbroken. I've gotten so much better at bar muscle ups since I first started Crossfit. Thanks for the great training.
Pistol squats went much faster. I did 10 at a time before taking a quick breather. Last time these were brutal.
Love gymnastic heavy wods.

If there are any WAYNE STATE Crossfitters out there, let yourself be known.

Comment #252 - Posted by: Chris B. 18/145/5'7 at December 3, 2010 5:18 AM

Heavy mods:
30pu/30dips for 10mu
50squats for alternate leg squats
20HSPU for handstand walks


Comment #253 - Posted by: cnc at December 3, 2010 2:47 PM

CFWUx3 (1 MU no PUs and dips)
HS walks against wall as sub for handstand walk (60 shoulder taps against wall, 1 per ft)

Matt: 32:54
2 PUs and 2 ring-dips sub for MUs
60 sec HS sub for handstand walk

Comment #254 - Posted by: Doug at December 16, 2010 3:33 PM

one round

Comment #255 - Posted by: dcyn at January 29, 2012 1:00 PM
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