August 16, 2010

Monday 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

WatertownOahuTorontoWestPalmBeachFlagstaff100815_th.jpg

Enlarge image

CrossFit Level 1 Seminars: CrossFit Watertown, CrossFit Oahu, CrossFit Colosseum, CrossFit BGI, CrossFit Flagstaff.


"Behind the Games: Part 3" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]


CrossFit 801 does today's WOD - video [wmv] [mov]


From the vault: 2009 CrossFit Games coverage, Mens and Womens couplet event.


Greg Amundson Thruster/Swim WOD - video [wmv] [mov]


"Egotism is the anesthetic that dulls the pain of stupidity."
- Frank Leahy

Posted by lauren at August 16, 2010 5:00 PM
Comments

did this waorkout before. Absolute quad killer!

Comment #1 - Posted by: jim at August 15, 2010 5:03 PM

Incredible time Mikko!

Comment #2 - Posted by: NJ at August 15, 2010 5:05 PM

Looking forward to this one tomorrow morning. Great demo 801!

Comment #3 - Posted by: Andy B/32/68"/182 at August 15, 2010 5:09 PM

Joe and all the CrossFit trainers at the L1 Crossfit Watertown did an amazing job. You guys rock!

Comment #4 - Posted by: Rockstar at August 15, 2010 5:17 PM

No Olympic barbell... will one arm snatch work? If so... 15 per arm, or all 30 with one arm?

Comment #5 - Posted by: Nate at August 15, 2010 5:20 PM

Awesome L1 Cert from Adrian and the gang in Toronto this weekend. You are masters of your craft.

Comment #6 - Posted by: John at August 15, 2010 5:37 PM

i don't have access to a 20 lbs. medicine ball so i was just going to sub thrusters. but i am not sure what weight to do?

Comment #7 - Posted by: andrewd at August 15, 2010 5:44 PM

amundson WOD is great! A WOD with some swimming, what's the next steps an underwater burpees/snatch couplet?

Comment #8 - Posted by: 11381/29/m/5'7/155 at August 15, 2010 5:48 PM

Sick time From Greg A. We do swim WODS at our box, and to couple them with thrusters is a rough go.

Comment #9 - Posted by: brock Wilson at August 15, 2010 5:55 PM

10.5 foot target?

Comment #10 - Posted by: hax at August 15, 2010 6:13 PM

ah, ok. Guess I need to watch the video before posting.

Comment #11 - Posted by: hax at August 15, 2010 6:15 PM

Shout out to the CF LV-1 Cert Crew from Crossfit BGI this weekend! Chuck, Justin, Russel, Jenni, Mike G, and JMac, you guys were fantastic! Enjoyed the heck out of myself and can't wait to start training! Hell ya!!!

Comment #12 - Posted by: Rene' at August 15, 2010 6:25 PM

Big ups to all of the CrossFit BGI ninja trainers for this weekend's certification. Great job! Couldn't have been better! HELL YEAH!!!

Comment #13 - Posted by: Ronny at August 15, 2010 6:35 PM

Dude, Amundson is bad! I consider myself to be in pretty good shape but this dude inspires me.

Comment #14 - Posted by: gary spencer at August 15, 2010 6:51 PM

YEAHHHHHH IM ON THE MAINPAGE!!! HAHA

Great certification, had a killer time despite being a zombie the first day :)

Comment #15 - Posted by: Andy at August 15, 2010 6:52 PM

oh yeah and it was a BGI in west palm beach

Comment #16 - Posted by: Andy at August 15, 2010 6:53 PM

Chuck and all the Certification Staff at BGI Level 1 cert were fantastic, you guys are awesome.
Thanks again!
Hell Yeahhhhhhhh!

Comment #17 - Posted by: Jose L at August 15, 2010 7:03 PM

omg what an amazing weekend! words cannot describe how fortunate i am to have had this opportunity! the coaching was awesome and the experience was one of a kind! im lookin forward to putting what i learned to good use! thanks crossfit hq!

Comment #18 - Posted by: cheryl at August 15, 2010 7:18 PM

Great weekend in Toronto at the Lv-1 cert. Many thanks to all the staff, I learned a lot and loved every minute of it.. Looking forward to putting it to use tomorrow. All my best to my fellow peers, Keep att'er!!

Comment #19 - Posted by: Candice at August 15, 2010 7:58 PM

Huge shout out to all the trainers at the CF L1 Cert in Flagstaff! As a former college athlete and current Personal Trainer I came into the cert with a wealth of knowledge. I left the cert with twice....if not more. I would recommend this staff to anyone anytime! I would also recommend the cert to everyone, regardless or not if you were/are or want to be a trainer.

Comment #20 - Posted by: Barrett Reznick at August 15, 2010 8:17 PM

Good job to my main man norton for gettin his level1 cert! He's in the 3rd photo! Good job BAMF

Comment #21 - Posted by: randy means at August 15, 2010 8:17 PM

Great job on that swim WOD GregA. Did you measure the length of the pool? I do believe that it probably was 25 yards and not 25 meters (unless you were in europe). But none the less it was awesome to see an animal like you kick butt in the pool.

Comment #22 - Posted by: Brian at August 15, 2010 9:00 PM

Big YSOA for filmed evidence of how easy a swim WOD would be. Now wondering what the local fitness chain will do if they see me dragging a bar and plates to the poolside (grin).

Any bets that today's filmed Thruster/Swim WOD is a strong hint that the Crossfit 2011 Games will utilize something like an "Odyssey Custom Made PORTABLE Pool" (80ft x 130ft, 60in deep)

Comment #23 - Posted by: Luke Mullen at August 15, 2010 9:12 PM

AWESOME time at Crossfit Colosseum in Toronto this weekend. SUPER insightful and extremely inspiring. Thank you guys for a great time!

Comment #24 - Posted by: Michele from CF Montreal at August 15, 2010 9:31 PM

thanks mallee, austin, jason, chris and pat! i had a great time at the cert at CrossFit Oahu this weekend. you guys are a very professional, knowledgable, and approachable staff. i especially enjoyed pat's erasing technique! and thanks bryant for hosting a cert at my home box. much cheaper than a flight to the mainland.

aloha

Comment #25 - Posted by: jim in hawaii at August 15, 2010 9:41 PM

Ridiculous time priority WOD @ CF Colosseum CF L1 Cert Toronto! Paul, thank you for leaving the door open to your box. Thank you to the Cert Trainers; Jon, Karreane, Joe (both of you), Boz for the inspiration, guidance, and knowledge imparted! Swing by Chi-town for a WOD!

Comment #26 - Posted by: Ismael from Chicago at August 15, 2010 10:09 PM

To the Flagstaff Cert Crew - Todd Widman, Lisa Ray, Jobst Oslchewski, and Ty and Miranda Oldroyd - superb job. This is my 3rd or 4th Level I and I've only previously been at ones taught by "The Man" - and been a trainer at one of the early ones, too.

You guys were professional, knowledgeable, fun, and passionate about your craft. Great, great job. I know we'll see each other soon somewhere, but thanks for great coaching. That's a professional certification you guys are doing.

S/F
Dale

Comment #27 - Posted by: Dale_Saran at August 15, 2010 10:33 PM

What a tremendous experience at the Oahu certification this weekend! I am surprised and impressed and pleased at how much I learned, even after training and being glued to the website for two years now.

Of particular note were the trainers' attention to detail in the small group skill sessions as well as the inventive and very well formatted lectures. (They don't just reiterate what's in the manual, if you're registered for an upcoming cert and happen to be wondering.)

The least I could do was donate a hunk of my right hand to the pull up bar.

Comment #28 - Posted by: TRN III at August 15, 2010 10:55 PM

What is CrossFit?....the love of my life :)

The Oahu certification = one of my best weekends ever!

Comment #29 - Posted by: trisha at August 15, 2010 11:15 PM

14:26
65lb

Comment #30 - Posted by: dc3 at August 16, 2010 3:00 AM

Took the weekend off, so did Tabata pushups for a quick workout - with CFWU.

score of 10 (8 sets of 10).

Comment #31 - Posted by: Perry Cox at August 16, 2010 3:19 AM

My tenth officially logged WOD:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Scaled as:

Three rounds for time of:
20lb Dumbell (40lbs) Thrusters, 30 reps
50lb Squat Snatches, 30 reps (still working on form, not getting as deep into squat as I'd like)

Completed in: 29:12

Comment #32 - Posted by: hypnotodd m/36/5'8"/158 at August 16, 2010 3:25 AM

Level cert BGI : 2 words HELL YEAH!

Comment #33 - Posted by: Hope at August 16, 2010 3:35 AM

18:08 subbed 40 lb DB thrusters
worked slow on the squat snatches using good form and getting deep into the squat

Comment #34 - Posted by: Tyler Scott at August 16, 2010 3:47 AM

18:32

Comment #35 - Posted by: charbs m/25/190 at August 16, 2010 3:56 AM

AWESOME cert! I learned so much! Thanks trainers and BGI.

Comment #36 - Posted by: Sam at August 16, 2010 4:22 AM

Thanks to the Crossfit BGI rockstar trainers this weekend. Chuck, Mike G., Justin, Russel, JMac and Jenni did an excellent job of dropping some knowledge on us. It was a fantastic experience. Thanks to you guys again!

Comment #37 - Posted by: Jesse at August 16, 2010 4:28 AM

m/45/185

19:56

Comment #38 - Posted by: cosmo at August 16, 2010 4:37 AM

as rx'd

13:10

Comment #39 - Posted by: joecam 36/M/190 at August 16, 2010 4:38 AM

M/42/5'11"/180

As rx'd

25:44

Comment #40 - Posted by: nutfam at August 16, 2010 4:43 AM

Thank you to all of the instructors - Great Certification at BGI! Thank you BGI for hosting, you have a awesome facility!!

Comment #41 - Posted by: Stephanie at August 16, 2010 5:06 AM

20.14mins. wow

Comment #42 - Posted by: joe15146 at August 16, 2010 5:10 AM

Great job from the Crossfit Level 1 Cert crew at BGI this weekend. Chuck, Justin, Russel, Jenni, Mike G, and JMac, I can thank you enough! You are all fantastic coaches and pretty good at beer pong as well. HELL YEAH!!

Comment #43 - Posted by: Jeffrey J at August 16, 2010 5:11 AM

14lb ball, 45 lb bar
19:57
Love watching the Wod's prior. Miranda has impeccable form throughout, pictured it in my head. First time doing Squat snatches. Looking forward to my Level 1 cert Aug 28 at Crossfit Reston!!
F/42/5'6/140

Comment #44 - Posted by: Sandy at August 16, 2010 5:11 AM

M/27/5'7"/76.9kg

Scalled WOD:
2 rds for time of:
30 DB Thrusters 9kg each
15 Squat Snatches 32.5kg

13:41

Comment #45 - Posted by: Olen Gifford at August 16, 2010 5:12 AM

Thank you BGI West Palm! Great certification, lots of fun, amazing coaches. Learned a lot.

Comment #46 - Posted by: CF Junkie at August 16, 2010 5:13 AM

Quick question to all Crossfitters: When performing FRAN, how much of a No-No to do rack thrusters (behind the head) instead of traditional thrusters? I've only done traditional Fran up to this point but feel as though I would be much more efficient using rack thrusters as the traditional thrusters kills my wrists by the end.

I will continue to do traditional Fran to work on the front squat-push press transition which I obviously suck at but was wondering if the rack thrusters would be in any way, shape or form considered "as RX'd" since it's the same distance to move the bar.

Any thoughts/suggestions would be greatly appreciated.

Comment #47 - Posted by: Alan 25/5'8"/170 at August 16, 2010 5:18 AM

Quick question to all Crossfitters: When performing FRAN, how much of a No-No is it to do rack thrusters (behind the head) instead of traditional thrusters? I've only done traditional Fran up to this point but feel as though I would be much more efficient using rack thrusters as the traditional thrusters kills my wrists by the end.

I will continue to do traditional Fran to work on the front squat-push press transition which I obviously suck at but was wondering if the rack thrusters would be in any way, shape or form considered "as RX'd" since it's the same distance to move the bar.

Any thoughts/suggestions would be greatly appreciated.

Comment #48 - Posted by: Alan 25/5'8"/165 at August 16, 2010 5:19 AM

14:54

Comment #49 - Posted by: Pacers at August 16, 2010 5:28 AM

Three rounds for time of:
30 Wallball shots, 16 pound ball
45 pound Squat snatches, 30 reps
**focused on form, which is still pretty poor.

tt = 31:41

Comment #50 - Posted by: fitz997 at August 16, 2010 5:32 AM

m/31/170/5'8"

as rx'd

15:38

Comment #51 - Posted by: Adam at August 16, 2010 5:35 AM

As Rx'd - 12:48

Comment #52 - Posted by: B. Noyce at August 16, 2010 6:05 AM

m/34/6'4"/210#

23:19 as rxd

I have been completely dragging a** the last couple of wods. I shouldn't be overtrained. I need to get back to a healthier diet and cut back on the booze I guess.

Comment #53 - Posted by: dan m at August 16, 2010 6:16 AM

M/44/180

As Rx'd - 23:00

Comment #54 - Posted by: Alan at August 16, 2010 6:20 AM

Level 1 cert at Crossfit Watertown was amazing... brings me back to the root of why I do this. Looking forward to using the knowledge in the gym and making it happen for others. Great job Joe, and all the other trainers, (would mention by name but I am afraid I would leave someone out).

It was a great weekend... thanks.

Comment #55 - Posted by: mikes at August 16, 2010 6:26 AM

as rx'd 16:15

Comment #56 - Posted by: Pat King at August 16, 2010 6:43 AM

As rx'd

25:08

Also squat 3RM, 225 lbs

Comment #57 - Posted by: Latham M/30/180 Camp Cropper at August 16, 2010 6:58 AM

Rx'd
25:46

Comment #58 - Posted by: Pokey at August 16, 2010 7:05 AM

M/36/5'11"/180

1st WOD after taking a week off

subbed 15lb dumbbell thrusters and 30lb dumbell snatches

21:02

Comment #59 - Posted by: Sandi Trixx at August 16, 2010 7:06 AM

Incredible weekend at CrossFit BGI in West Palm. Chuck, Justin, Jenni, JMack, Mike G., Russell, you guys are the best! Thanks for the coaching, tips, WODs, etc. Thanks to Todd at BGI for being a gracious host.

Comment #60 - Posted by: Bruce at August 16, 2010 7:10 AM

BIG THANKS to Jenni, JMac, Chuck C, Mike G, Justin, and Russell for a truley incredible weekend at BGI CrossFit WPB!!! My second time thru and there's always so much to learn and RE-learn!!! Thanks again guys, amazing! HELL YEAH!!!!!

Comment #61 - Posted by: Andy Zee at August 16, 2010 7:11 AM

Si- as rx'd except 15 squat snatches per round rather than 30 and used 20lb dumbbell thrusters rather than wallball

Comment #62 - Posted by: Josiah and Julie in 32547 at August 16, 2010 7:12 AM

CROSSFIT Santa FE : Warm up 3 rounds of 200 meter run, 10 push ups, 20 squats,
10 shoulder dislocations and, 20 double unders. WOD 21-15-9 burpees and
pull ups time a around 11 mins. Running in my new Vibrams is amazing!

Comment #63 - Posted by: Kermit at August 16, 2010 7:13 AM

CROSSFIT Santa FE : Warm up 3 rounds of 200 meter run, 10 push ups, 20 squats,
10 shoulder dislocations and, 20 double unders. WOD 21-15-9 burpees and
pull ups time a around 11 mins. Running in my new Vibrams is amazing!

Comment #64 - Posted by: Kermit at August 16, 2010 7:13 AM

Si-
3 rds
20 lb dumbbell thrusters x 30 reps
75 lb squat snatches x 15 reps
13:55

Comment #65 - Posted by: Josiah and Julie in 32547 at August 16, 2010 7:15 AM

Harold: 16:57 (18lb ball)
Paul: 18:17 (45lb bar, 18lb ball)
Krystin: 22:52 (35lb bar, 12lb ball)
Jen: 23:20 (45lb bar, 14lb ball)
Chris: 27:16 (65lb bar, 16lb ball)

Comment #66 - Posted by: jenniferg at August 16, 2010 7:16 AM

Thank you Paul for having such an awesome box and hosting the cf-l1 cert this past weekend. Can't wait to bust out my cool new Crossfit Colosseum t-shirt. As for the training staff of the cert, I have no words other than you all exceeded my expectations in every way and am so thankful towards you all for an unforgettable lifetime experience.

Comment #67 - Posted by: MegN at August 16, 2010 7:20 AM

Greg A is still my hero. Was just thinking the other day how much i missed videos of, greg,nicole,annie, rob, and so on. Never forget seeing Greg A knock out GI JANE in a sick time. As a side note was wondering how Micheal Phelps would do on that WOD? i know his swim technique obviously would be far superior to gregs but how would the demands of the thrusters effect him. would be interesting.

Comment #68 - Posted by: Matt P. at August 16, 2010 7:21 AM

Three rounds for time of:
30 Wallball shots, 13 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

22:48

First CF WOD in 5 weeks after 3 weeks R&R in Malta and 2 weeks flu back in country.

Comment #69 - Posted by: Irish Tom at August 16, 2010 7:27 AM

CFSB Cycle 2 Day 15
Back Squat

3x3

285x3, 305x3, 320x3(PR) Went back to video and double checked my form and technique. All reps in all sets looked good and were hip crease below knee.

Metcon less that 15min:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Time as RX’d: 11:31

This was just evil! Especially after my Back Squats…My quads are toast along with a most of the rest of me! Mikko’s time is just plain SIC! 8:58 is like over 3 minutes faster than what he did the same event at the 09 games…he’s a machine!


Gym/Skill Dev: Absolutely NOTHING!

Comment #70 - Posted by: Memmnoch at August 16, 2010 7:28 AM

42/m/176cm/73kg

Three rounds for time of:
30 Dumbbells trusters, 20 pound each
75 pound Squat snatches, 30 reps

18:32

Comment #71 - Posted by: Memuc at August 16, 2010 7:34 AM

will be sitting this one out due to my body being completely killed from a comp in colorado springs.

SANTI, i saw you did the pull-up one, oh man i don't know how your able to after the affiliate wod's. i'm trying to move as little as possible. big ups to you and your team.

Raph

Comment #72 - Posted by: Raph at August 16, 2010 7:48 AM

Great WOD Greg. I am seeing more swim workouts. I say why not if you have access. Not a bad workouts to do in Imperial County in the summer!!

Comment #73 - Posted by: Eric @ CrossFit North County at August 16, 2010 8:01 AM

65# 2 rounds 35:20

Comment #74 - Posted by: ccraft at August 16, 2010 8:07 AM

34:22

subbed 45lb thrusters for wall ball shots; subbed 45lb bar for squat snatches. Never really did squat snatches before, so form was terrible with 75lb. Still need to work on getting deeper into the squat.

Comment #75 - Posted by: Jay Mc at August 16, 2010 8:10 AM

2010-08-16: 16:47. Rnds@4:57,5:54,5:55. Rnd 1 (30,30), Rnd 2 (20+10,10X3), Rnd 3 (20+10,15+8+7). Sub 55lb.

Comment #76 - Posted by: gs at August 16, 2010 8:15 AM

age 20 bw 170

17:35 as rx'd

Comment #77 - Posted by: Chris S at August 16, 2010 8:17 AM

Love the Leahy quotation - words to live by!

Comment #78 - Posted by: Kamper M/46/200/74" at August 16, 2010 8:28 AM

M/22/171/6'2"

As Rx'd:

21:43

That was insane! Definitely was hoping for much better than that. But I am within double Jason's time so it's okay. Not within double Mikko's time, what a cyborg. One thing of note is my squat snatch form is actually really good so I was happy with that. First round was under 5 minutes and it just went downhill from there. Woo! Ready to hit it tomorrow!

Comment #79 - Posted by: Jordan D. at August 16, 2010 8:32 AM

I already had done a previous certification and spent a few years training before hand, however, I found the Crossfit Level 1 Certification in Toronto to be very worthwhile.

I found a lot of value in learning from how the head coaches 'trained the trainers' and the ques and progressions on how to train clients. As well it really solidified the information from the CFJ.

Was a great experience and hope to see you all again in the future.

Comment #80 - Posted by: Gus at August 16, 2010 8:35 AM

as rxd 19:24

Comment #81 - Posted by: James Cebedo at August 16, 2010 8:39 AM

15:37

a lot of squat snatched looked more like regular snatches, though

Comment #82 - Posted by: Nick 24/187/5'9 at August 16, 2010 8:42 AM

M/32/6'3"/200

Squat Snatches: 16:15

Comment #83 - Posted by: Ben S at August 16, 2010 8:43 AM

25:20 as Rx'd

Brutal workout.

Comment #84 - Posted by: Shane Jensen (M/22/5'11"/182) at August 16, 2010 8:46 AM

GOOD Monday AFTERNOON!

14# ball to 10-10.5 target

45# barbell for squat snatches

TIME: 17:24

Nicely done Miranda!

Comment #85 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 16, 2010 8:54 AM

m/41/6'0"/192

sub'd 65# bar to keep arms locked

~21:00

Comment #86 - Posted by: Jeff H at August 16, 2010 8:56 AM

Subbed.95# & squats

1450

Comment #87 - Posted by: jett at August 16, 2010 8:57 AM

Just want to give a big thanks to Chuck and the rest of his crew that ran an awesome Level 1 Cert down at BGI in Palm Beach. You guys are awesome! Terrific experience and it was worth every penny. Thanks guys! And girl, you too Jenny!

Comment #88 - Posted by: H. E. Clark at August 16, 2010 9:15 AM

WOW!!! That hurt much more than I anticipated! Legs are fried...grip is done...shoulders smoked...awesome.

16:52 as Rx'd.

NEVER QUIT!!

Comment #89 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at August 16, 2010 9:16 AM

#1 comment said this wod is an absolute quad killer. My quads already feel like crapola. They really hurt when I walk down stairs. Been like that since Friday from the thrusters.. Then the DUs and on sat and sun football. I wonder if I should skip this WOD and relax my quads but I do want to work out.

Comment #90 - Posted by: Brandon at August 16, 2010 9:17 AM

10 ft target
all else rxd
24.54

Comment #91 - Posted by: Jonblaze at August 16, 2010 9:18 AM

M/22/70"/190#

16.5# ball
30# squat snatch

22:55

Form sucked, wall ball shots probably didn't have very good form either. Good workout!

Comment #92 - Posted by: Bill Gibson at August 16, 2010 9:19 AM

Three rounds for time:

30 thrusters-75#
30 squat snatches-75#

29:31

Comment #93 - Posted by: Schep1m at August 16, 2010 9:26 AM

11:34 as RX'd

Comment #94 - Posted by: Jameel A at August 16, 2010 9:29 AM

In my turn out gear.

16 lb. med ball
45 lb. bar

50:58

HOTTTTT!!!!!

Comment #95 - Posted by: The Anaconda at August 16, 2010 9:32 AM

38:52

Comment #96 - Posted by: B. Rhaly at August 16, 2010 9:34 AM

Thank you to Chuck and the rest of the crew (Jenni, Johnny-Mac, Russell, Mike G and Justin) for a great Level 1 Cert AND to BGI Fitness, Todd and Dana for hosting! It was a great weekend!

Comment #97 - Posted by: April at August 16, 2010 9:36 AM

26:44

60 walls balls w/10lbs ball, mostly power snatches

3 rounds:
dumbbell alternating lunges w/front reach from step 10lbs
eccentric reverse curls 50lbs

Comment #98 - Posted by: jc at August 16, 2010 9:46 AM

as rx'd:

18:38

Comment #99 - Posted by: Ken Mitchell at August 16, 2010 9:54 AM

Good thing that Greg kept those swims unbroken.

Comment #100 - Posted by: Johan S at August 16, 2010 9:55 AM

29:14
Subbed 25# Dumbbell thrusters for wall ball

Comment #101 - Posted by: Linwood Wright at August 16, 2010 9:59 AM

Sick WOD

25:39 as Rx. Tore my thumb on the last round of snatches, which slowed me down some.

Comment #102 - Posted by: ertai 26/5'11''/175 at August 16, 2010 9:59 AM

2rds w/:
16lb ball
10ft target
35lbs

16:54

Comment #103 - Posted by: brittk at August 16, 2010 10:03 AM

rx'ed 28:28

Annie (squats instead of double unders)

Handstand workout

Fun

Comment #104 - Posted by: Jon Deason at August 16, 2010 10:08 AM

Kevin
M/51/5'11"/169

Make up day for me. First, did Saturday's weighted pull-ups. Followed that with Friday's Annie.

Weighted pull-ups, all dead hang:
40
50
60
70
80
90
100(ties PR)

Annie:
6:42 (PR)

Previous PR was 7:39, May 2010. Last October, struggled through a 12:31.

Carole
F/52/5'6"/133

CFSB, back squat, 5,3,1(or more)

5 X 145
3 X 155
2 X 165(PR)

Then, double under practice.

Comment #105 - Posted by: Kevin C. at August 16, 2010 10:08 AM

18:46

Comment #106 - Posted by: Captain Ron at August 16, 2010 10:10 AM

CFWU x3

19:10
20# db thrusters for wb

Comment #107 - Posted by: Matthew at August 16, 2010 10:12 AM

subbed 65lb pwr snatch
14:50

Comment #108 - Posted by: B-Mo M/6'/197/33 at August 16, 2010 10:15 AM

26/m/5'11"/210ish
21:53 rx'd

Comment #109 - Posted by: Nickosaurus at August 16, 2010 10:24 AM

M/35/5'6/165

45lb bar thrusters
75lb squat snatch

11:38

Afghnistan

Comment #110 - Posted by: B-Rad at August 16, 2010 10:25 AM

3 rounds of
30 -20lb ball
30 - 45lb bar

20:59 I feel like I really suck at this. ANybody else ever have days like this?

Comment #111 - Posted by: M/39/6'/200 at August 16, 2010 10:33 AM

Level 1 Cert at BGI West Palm was one of the most worthwhile experiences of my life. Thanks to all the trainers and BGI for making it happen!!!

Comment #112 - Posted by: Jennifer at August 16, 2010 10:33 AM

75# squat snatch, 30 reps
20# (40# total) db thrusters, 30 reps
3 rounds

~29 minutes. Completely spent...

Comment #113 - Posted by: Eric B at August 16, 2010 10:39 AM

Day 19 Post Op rotator cuff debridement
Physical Therapy with right shoulder
then with left Three rounds of:
15 Thrusters, 20# dumbbell
20 kilo Kettlebell snatches, 15 reps
Took is slow
m/52/6’/218

Comment #114 - Posted by: Pete In Sun City at August 16, 2010 11:04 AM

Did snatches yesterday, did the filthy fifty as rxd 37:38.

Comment #115 - Posted by: Guardhard m/25/6'3/220 at August 16, 2010 11:04 AM

Planning on following MP for a while, today is a good day to get back at it. Nursing some injuries

2 rounds
20# DB Thrusters, 30 reps
45# Snathces 30 reps

15:49

Lots of work to do!

thanks!

Murph

Comment #116 - Posted by: Murph at August 16, 2010 11:05 AM

Big shout out to the Lvl 1 Cert staff at BGI South in West Palm. Chuck and the crew did a fantastic job. Learned a lot, laughed a lot, sweated a lot. Awesome job.

Comment #117 - Posted by: Sam D at August 16, 2010 11:06 AM

26/m/5'11"/175
10ft target
25:39

Comment #118 - Posted by: justaman - liberty,sc at August 16, 2010 11:08 AM

As rx'd 19:40

Comment #119 - Posted by: DSides at August 16, 2010 11:09 AM

m/43/6'/200

12.5 lb ball is heaviest in gym. 65 pound squat snatch. Otherwise as Rx'd

20:37

Comment #120 - Posted by: flyman at August 16, 2010 11:10 AM

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Time 27:00

Oh man, ok truth, excuses, explantions, Monty and the heat.

Forst round in 7 min, I was suprised but happy enough.
wall ball on first round brok for a breath only at 27 reps, really i kind of fumbled the ball a bit and kept going. Snaches 10x3 first round, belw knee all reps.

Second round 20/ 10 on wallball, snaches in 5's at arround reps 20 or so I freakin started getting dizzy again, Monty jumped right on that. I ended up kneeling at the bar from it, FINALLY I got my head clear and finished it up in 5's dizzy after 5 reps, cleard and got the last 5.

Third round, wallball unbroken I think, wallball is getting better for me, allthough that little extra today made me jump off thje ground to get up there.

Snaches 5reps, dizzy, at this point I was wondering if I would be able to finish. I figured that if i kept going and didnt stop I wouldn't get dizzy, it hit me when I'd stop...So I pushed for 10 reps, ALMOST passed out when I got them done, Got REAL dizzy, took a LONG break till it cleared think ''Well thsat was a bad idea, I lost all the time I made by pushing to hard. did 5 reps dizzy a bit, but not bad, Here we go again, 10 reps and done.

I felll on the floor, layed there in a heap. I ended up going out to the garden hose and hosed myself down for a few min.

I'm happy with it, if it wasn't for the heat I'd have loved this workout.

Comment #121 - Posted by: NikNichols42yo 5'7'' 165lbs at August 16, 2010 11:18 AM

holy hell
f/26/150/5'5"

no wall balls, so subbed thrusters

did squat snatches & thrusters w/ 35lb bar
33:49

holy holy hell. really bummed about my time. nothin left in these legs! felt great though, paid close attention and maintained nice form throughout.

have a nice day everyone!

Comment #122 - Posted by: erin at August 16, 2010 11:25 AM

19:41.. sucking

Comment #123 - Posted by: Mike at August 16, 2010 11:29 AM

As rx'd

27:14

Comment #124 - Posted by: Adam W 41/M/5'7"/179 at August 16, 2010 11:36 AM

49 / 179

Subbed wooden dowel for snatches.

11:13

Comment #125 - Posted by: tom perry at August 16, 2010 11:43 AM

As Rx'd

26:11

Comment #126 - Posted by: Arseneault_957 at August 16, 2010 11:49 AM

m/28/5'7"/195

2 rounds
20lb DB thrusters, 30 reps
75lb squat snatches, 30 reps

17:32

Comment #127 - Posted by: Ty at August 16, 2010 11:57 AM

Awesome swim WOD!! Watched it thinking they were 95# thrusters, and was surprised how beat up you were Greg... went back to confirm weight, and it all made sense! 5 Rounds. Brutal! Loved the stares from the other pool guests. Classic.

Comment #128 - Posted by: J Ro at August 16, 2010 12:03 PM

m/30/6'1"/190

Scaled to ~60%: 15# ball / 45# Snatches

12:48

Comment #129 - Posted by: Scoffpup at August 16, 2010 12:04 PM

Knees still spent from "Coe" on Friday.

Sub elliptical 6x400m sprints between 1:25-1:33.
Resistance level and incline level at 16.
Easy on the knees but great quad buster.

Will complete this Tues.

Laura f/48/5'7/150

Comment #130 - Posted by: power-girl at August 16, 2010 12:08 PM

warmup
CFWU 3x10
55#//19:21 @brooks

Comment #131 - Posted by: budd 51 5'9' 170 CF 1206 at August 16, 2010 12:13 PM

Scaled:

Only have 16# ball, and did 45# snatches for soreness in shoulder.... overall, good workout!

10:44

Comment #132 - Posted by: BillB at August 16, 2010 12:24 PM

3 rounds:

25 Wallball shots, 24 pound ball
75 pound power snatch, 30 reps

6:51.47+8:55.10+9:15.35=25:01.82

Comment #133 - Posted by: Matthew 23/6'2.5"/210 at August 16, 2010 12:25 PM

20:15

65# Snatches, 35# weighted bar thrusters.

Comment #134 - Posted by: JMD m/31/184/6'1" at August 16, 2010 12:39 PM

F/40/5'6"/150

14# ball but not to 10.5'--maybe 8.5' or 9'
45# snatch

20:34

Comment #135 - Posted by: mom to five at August 16, 2010 1:02 PM

Flagstaff Level 1 Cert – WOW! Awesome job by Todd Widman, Lisa Ray, Tyson and Miranda, and Jobst. Great trainers, great people…their enthusiasm is infectious and their knowledge is amazing. They were professional and made it fun as well. This was my second time through a Level 1 and I cannot believe how much more I learned and how well other things were re-enforced. With the lectures and the break-out groups, looking at it and learning as an athlete is awesome of course. Having a better foundation than last time through and now that I have been training for a short time, I tried looking at much of the weekend from a coach’s perspective. Things that I learned from both observing and interacting with the HQ trainers will be invaluable as I work to develop into a better coach.

I thought I was hooked on CrossFit before, but after this weekend…even more so! To borrow from Todd..."High 5’s and chest bumps" to all the trainers again! Great Job, and thank you!

Comment #136 - Posted by: Todd Miller at August 16, 2010 1:06 PM

short on time today - only 2 rounds
30 x 20# Wall ball
30 x 45# Squat snatch
12:45

Comment #137 - Posted by: dingrr 51/m/165 at August 16, 2010 1:07 PM

as Rx'd, 21:02. Need to stop sucking winding and start busting ass.

Comment #138 - Posted by: Sam at August 16, 2010 1:15 PM

m/165

as rx: 16:05

Comment #139 - Posted by: jnel at August 16, 2010 1:21 PM

as rx'd: 18:22

Comment #140 - Posted by: guitarman29 at August 16, 2010 1:32 PM

44yom/6ft/190lbs

Yesterday, I did 1-10-2-20-3-30 BS (250-205-235-175-205-135). So today my legs were a tiny bit worked up already.

I dragged a$$ today. I used a 16lbs ball (that's all they had) and 65lbs on the squat snatch. Still my shoulders and quads have been killed...I can't wait to see how it feels in the morning when I take the troops out for PT...I'm gonna run througha WOD of my own:
3 Rds for time of:
800m Run
5 PU
10 Pushups
15 SU
20 Squats

Gonna be interesting...

Time: 32:15

Don't know why, but my lower back is what I feel the most after this WOD.

Comment #141 - Posted by: Harry at August 16, 2010 1:40 PM

3rd week of CrossFit and still haven't done workout as Rx'd. Used empty bar for Squat Snatches. Legs are gone.

Comment #142 - Posted by: bdmingus at August 16, 2010 1:45 PM

16:35ish. M 6 186 34
Squat snatches were ugly, not a lot of squat.

Comment #143 - Posted by: Jdude at August 16, 2010 1:52 PM

29/M/136

65 lb snatches

28:10

Great workout!

Comment #144 - Posted by: Eric E at August 16, 2010 1:58 PM

@ #100 Johan. Nice comment, had to think about it twice. Yes, a broken swim could turn ugly...haha. Sink or swim right?!?!

Comment #145 - Posted by: Eric @ CrossFit North County at August 16, 2010 2:00 PM

12:35
35lb Snatches
10 pound ball
32 yom
128lbs

Comment #146 - Posted by: Jon Gray at August 16, 2010 2:00 PM

15:32
@ OPT

Comment #147 - Posted by: OPT at August 16, 2010 2:02 PM

M/29/5'10"/165

Rx'd: 14:48

Comment #148 - Posted by: KA at August 16, 2010 2:08 PM

@ #145 Eric, thanks man. Sink or swim indeed..

Team PT at work today.
Theme: Med ball.

WU/Technique:
Med ball tosses in circle. Add up to three balls.
Med ball throw and run. Different throwing techniques.

WOD:
Med ball toss in circle. Two balls. Once ball is thrown do one burpee, hands off ground. Missed catch = two burpees.

Then

Med ball soccer. Three contact points (feet and hands) at all times. Became more wrestling than soccer

Then

Hoover ball (3 kg ball)
1. Regular
2. Add 3 squats after throw.
3. Add 3 squats and sprint to baseline after throw.
4. Add 2 push ups (games standard) after throw.

Then

Mini Cindy AMRAP 5 mins
5 Pull ups
10 Push ups (Games standard)
15 Squats.

Me: Four rounds and 8 push ups
Did all in BDU and boots. (forgot PT gear at home)

Comment #149 - Posted by: Johan S at August 16, 2010 2:27 PM

31:02
Subbed 12lb ball for wall ball as it is heaviest at gym.

Comment #150 - Posted by: tom at August 16, 2010 2:33 PM

25 lb db for wall ball
28:37

Comment #151 - Posted by: Phil C 49/160 at August 16, 2010 2:39 PM

19:40
Sub 45 lb for wallball

Thrusters: 30 R1/ 10,10,10 R2&R3
SqC: These were a lot harder than I thought they would be. My endurance for these is very poor. sets of 6-10 for all rounds.

Comment #152 - Posted by: magnus 24/5'8"/160 at August 16, 2010 2:43 PM

31:13 65lb bar

Comment #153 - Posted by: Jim M/32/5'5"/167 at August 16, 2010 2:49 PM

26:56 rx'd

rd1 1:05/5:14 wall ball unbroken
rd2 2:22/7:23 wall ball 10/10/10
rd3 2:15/8:34 wall ball 15/15

snatches all from ground and broken rd 1 10/6/6/8
rd2 and 3 6/6/6/6/6

Comment #154 - Posted by: Jim D. 49/m/165/5'11" at August 16, 2010 2:52 PM

22:30 rx'd

Comment #155 - Posted by: Anthony T at August 16, 2010 2:54 PM

WOD - 46:09

Snatch form decayed rapidly, reason prompted scaledown to 65# after first round. First WOD since losing 7# to gastroenteritis last week.

Comment #156 - Posted by: rebar [51y/m/10st06/70"] at August 16, 2010 2:54 PM

m/47/177
rx'd 23:29

Comment #157 - Posted by: Troy at August 16, 2010 2:58 PM

m/39/76/210

21:45 as rx'd

Comment #158 - Posted by: Chas at August 16, 2010 3:03 PM

correction: 45# thr for WBs

Comment #159 - Posted by: Chas at August 16, 2010 3:04 PM

As RX'ed except with an 18 lb ball, that's all we have at this gym. About 17:00.
Then did 3 rounds of 7 reps of 225 lb squats and then a final 12 reps squats at 135 lb, because I felt I wasn't getting deep enough in the squat snatches to hit my legs as hard as I should have. I'll see how I feel in a day or two.

Comment #160 - Posted by: Torrey (m/38/185) at August 16, 2010 3:22 PM

As rx'd 16:54

Comment #161 - Posted by: Brent colson at August 16, 2010 3:29 PM

M/28/70/163

As Rx'd - 19:40

Battling a head cold but not too bad on time considering that. I can feel I'm getting better at snatches as my core gets stronger. Encouraging stuff today, now I need to get to 100%!

Comment #162 - Posted by: WJC at August 16, 2010 3:39 PM

31 yom, 190 lbs


20:37


scaled snatches to 45 lbs, only had a 15 lb ball to use

Comment #163 - Posted by: Jeff Weltmer at August 16, 2010 3:42 PM

#147 an OPT sighting! Nice to see you, Brother.

Comment #164 - Posted by: bingo at August 16, 2010 3:54 PM

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; ROM exercises, 20x each; Burgener warm-up; squat snatch, 3x3 at 45-55-65#.

As Rx: 17:05.

C/D: static stretch, hamstrings and quads.

Wall-ball squats to an 11-inch box (below parallel). Thought I might be able to do this in 15:00, but squat snatches were a little slow. Might have been able to push them a bit harder, but probably wouldn't have made much of a difference.

Comment #165 - Posted by: rjf (Since 07-20-07. WOD no. 843) at August 16, 2010 3:57 PM

14:50, 16 lb. dumbell instead of 20 lb. ball.

Comment #166 - Posted by: cyborgryno at August 16, 2010 4:01 PM

First workout in 2 1/2 weeks (broken metatarpal): 5 rds: 10 jumping pull ups (land on 1 foot), 1 push ups, abmat situps...just to get the blood flowing.

Comment #167 - Posted by: kevin o at August 16, 2010 4:02 PM

Sub 45 lb barbell thrusters for wall balls.

22:58

Comment #168 - Posted by: DajM M-32/5'7"/152 at August 16, 2010 4:07 PM

24:10 rx

Comment #169 - Posted by: gb 43/m/71"/185# at August 16, 2010 4:14 PM

M/33/5'4"/141lbs
As RX'd
21:48

Comment #170 - Posted by: Matthew Burritt at August 16, 2010 4:17 PM

F/5'4"/135/35

-Only could find 10# ball at my gym. Bummer but did a few extra.
-45# snatch
22:33

Pleased to say that since I started CF in December .... Wb's,box jumps, squats..... All things leggy and mental have improved vastly. Thanks CF

Comment #171 - Posted by: Jessica at August 16, 2010 4:36 PM

18:28 Rx'd.

S

Some

Comment #172 - Posted by: Benny M/41/75"/225 at August 16, 2010 4:41 PM

21 min. Brutal workout!!
Curious if anyone has ever considered doing these lifts with a mouth piece in the unlikely event that you put the bar into your lower jaw or worse into your mouth while its on the way up.
I speak from experience. I was doing push press/jerk or something a while back with a 45# bar. I think that that was part of the problem as it was unstable due to it being so light. At any rate I was getting fatigued and I put the bar into my lower jaw with my tongue sticking out like Michael Jordan(yes I make a point of keeping my tongue in now). Hurt like hell and bleed pretty good.
But doing snatches especially with a light bar got me thinking since it does pass by your face at a relatively high speed.
So does anyone out there use mouthpieces or seen anyone using them while lifting?
Thanks

Comment #173 - Posted by: Bobby at August 16, 2010 4:51 PM

Couldn't make it to the gym due to a base exercise so I did this at the building gym with dumbbells.

3 rds
30 thrusters with 25 pound dumbbells
35 pound dumbbell Squat snatches, 30 reps

Time: 18:55

Comment #174 - Posted by: Casey at August 16, 2010 4:51 PM

Scaled:
30 thrusters-25lb plate
55lb squat snatches (65 for the first rd), 30 reps
Time 16:54

Comment #175 - Posted by: usradiotech at August 16, 2010 4:59 PM

f 28/5'7/123
15lb ball to 9.5-10ft target
45lb bar for snatches (squat should've been deeper for most)
22:10

m 29/6'1/180
18lb ball to 10.5-12ft target
70lb bar for snatches
22:37

Comment #176 - Posted by: OFQ-MD at August 16, 2010 5:06 PM

Time: 33:54

Sub'd 65# for snatches

Comment #177 - Posted by: John Calgary M/49/192 at August 16, 2010 5:23 PM

rxd

around 22 mins

accidentally stopped the timer for a set of wb

Comment #178 - Posted by: controlfreak at August 16, 2010 5:29 PM

my legs are sore from competition this weekend so taking an extra restday.

SANTI

Comment #179 - Posted by: SANTI at August 16, 2010 5:31 PM

15:37

75# sqt snatch
20# db thrusters sub'd for wb

Comment #180 - Posted by: Ship 5-9 180 at August 16, 2010 5:32 PM

3 RFTs
30 Wall-ball
30 75# power snatch
24:52

Comment #181 - Posted by: LT TILL at August 16, 2010 5:38 PM

16lb med ball
45 lb squat snatch
38:20

Comment #182 - Posted by: em :) at August 16, 2010 5:42 PM

cfwu
16:29
15lb ball and 45lb bar

Comment #183 - Posted by: andy at August 16, 2010 5:42 PM

as rx'd
12:47

Comment #184 - Posted by: Troy at August 16, 2010 5:45 PM

2 mile run
14:26
then
2 Rounds
20 (20#) Dumbell Thrusters
20 75# Hang Cleans
8:22

Good Workout.

Comment #185 - Posted by: dyagg at August 16, 2010 5:50 PM

35/M/6'00/193

27:00 (Butt to heels on the snatches)

For comparison purposes, I did about 5 power snatches and blasted through them handily. The squat snatches were definitely time consuming and difficult.

First round of WB unbroken. After that, tens.

Comment #186 - Posted by: Dan D. at August 16, 2010 5:50 PM

3rds cfwu

subbed 65# squat snatches
27:34

Comment #187 - Posted by: NUcf m/24/5'7"/155 at August 16, 2010 5:54 PM

20# wall ball shots; 30 reps
overhead squats w/pvc bar; 30 reps

15:48

m/35/6'3/245

Comment #188 - Posted by: Toby D at August 16, 2010 6:04 PM

HOLY S! 23:49 as RX'D. That was rough!

Comment #189 - Posted by: ScottH 42/6'2"/195 at August 16, 2010 6:10 PM

CrossFit Go Hard in Philly, scaled the WOD up to 90Lbs.

Sean thomson - 18:10
Sean Glanzmann - 21:32

Comment #190 - Posted by: sean thomson at August 16, 2010 6:18 PM


thruster with 45lb sub for wall ball
squat snatches to bench at knee level

18:28

Comment #191 - Posted by: Kevin McClellan 49/M/195 at August 16, 2010 6:27 PM

m/29/5'11"/180

20:21

75# sqt snatch
20# db thrusters sub'd for wb

Comment #192 - Posted by: Rusty at August 16, 2010 6:27 PM

CFBD 7/27/10
M/45/6-2/255

3 Rnds for time: 26:18
30 reps 20# wallball
30 reps squat snatch at 65lbs

First time doing Squat snatches so stayed with 65#. had to do in sets of 5 for wind and form.

Comment #193 - Posted by: CFF at August 16, 2010 6:32 PM

D @ home
as rx'd
we'll see how the rotator cuff does after that assault on it...wow
740
1940
3159

Comment #194 - Posted by: waderpro D m/48 W f/45 at August 16, 2010 6:37 PM

45# OHS and wallballs: 18:53

Comment #195 - Posted by: therozfather. 31/M/197 at August 16, 2010 6:53 PM

m/27/5'8"/140

Only had 14lb wallball so did 45 reps per round instead of 30. Squat snatches as Rx'd.

34:10

Comment #196 - Posted by: Townsend at August 16, 2010 6:55 PM

13:21

wall balls as rx'd
did one arm squat snatches with 25 lb dumbbell half with each arm (all i had)

Comment #197 - Posted by: Marky Mark at August 16, 2010 6:57 PM

45#: 23:32

Comment #198 - Posted by: Drew: m/42/5'10"/158 at August 16, 2010 7:10 PM

27:55

subbed 20# dumbbell thrusters for wall ball
65# squat snatches.

Comment #199 - Posted by: Ronnieboy at August 16, 2010 7:13 PM

Used 45 lbs. for squat snatches and 16 lbs med. ball for wall balls- 32:58

Comment #200 - Posted by: thinlizzie at August 16, 2010 7:17 PM

18:10

14# ball
75# squat snatches

Comment #201 - Posted by: texinma at August 16, 2010 7:35 PM

Greg, just watched the video and loved it. I was recently a judge at the 2010 games. Before I left my 11 year old son said he really hoped I'd judge Greg, Annie or Nicole. Seeing this video with the cool, non angry music brought back my very fond first memories of crossfit. Thanks, and great job with the wod.

Comment #202 - Posted by: Smithy/m/50/5'10"/166 at August 16, 2010 7:37 PM

f/40/177/5'11"

Finally got a chance to do this workout at 9:45pm

Only did 2 rounds

30 kettlebell thruster with 35# kettlebell
30 squat snatches with 45#

time: 12:35

Comment #203 - Posted by: JuliePlatt at August 16, 2010 7:44 PM

19:43 16lbs ball

Comment #204 - Posted by: greg 6'3"/216/38 at August 16, 2010 7:48 PM

Big thx the Cert Staff at BGI this weekend. Chuck, Mike G, Russell, J Mac, Jenni and Justin you guys killed it this weekend! Truly one of the better certs I have ever been apart of. Mike G; I'm sorry;) Hell Yeeeeaaaaahhhhhh!!!

Comment #205 - Posted by: Wyatt at August 16, 2010 7:58 PM

25lb squat snatchs
16lb wall ball
15reps each
17:40

Comment #206 - Posted by: afisher at August 16, 2010 8:07 PM

25:55

Comment #207 - Posted by: jb305 at August 16, 2010 8:11 PM

20Lb DB Thrusters
45# Squat snatch

10:42

Go heavier all around.

Comment #208 - Posted by: KOA2 at August 16, 2010 8:20 PM

Cycling up part of Sonora pass and back down. 1 hr. Steep, hot, and dry; amazingly tough and beautiful.

Comment #209 - Posted by: mas 53/155/m at August 16, 2010 8:21 PM

SUB 25# db
SUB 45# ss

26:26

Comment #210 - Posted by: Ticotexas M/40/69/150 at August 16, 2010 8:26 PM

Only did 2 rounds, Second Crossfit workout

2 rounds
30 reps each
20lb wall ball 10 ft
60 lb Snatch

Time 27:18

Comment #211 - Posted by: Charlie at August 16, 2010 8:31 PM

24/m/165lbs/70"

as RXd

15:58

Comment #212 - Posted by: Eric-Clint, Texas at August 16, 2010 8:37 PM

M/24/163/5'7"

Rx'd 15:41

I know I could have gone faster, but was still happy with my time, considering I just finished a 4 day bachelor party bender. Didn't feel too good during this one lol.

Comment #213 - Posted by: Focker - Crossfit Taranis at August 16, 2010 8:46 PM

M/30/5'9"/195

subbed 45lb BB thruster for wall-ball shots,
otherwise as rx'd - 16:59

Comment #214 - Posted by: cnc at August 16, 2010 9:07 PM

Traveling so did the WOD at CroossFit Quad Cities in Davenport, IA
Max clean - 175# pr then
Clean ladder 80% of max = 140# - 7 rounds + 5 reps

Later

Did the WOD at CrossFit Champaign - Urbana in Champaign, IL
30 hand stand pushups
2 minute tuck sit
- 10 minutes to complete both break as needed
then
1 rep max snatch
125# pr

Many thanks to CFQC and CF Champaign - Urbana for your hospitality. I wish you all the best.

Comment #215 - Posted by: tdhalls at August 16, 2010 9:25 PM

59/M/202 - subed power snatches at 65lbs - 25:20

49/F/125 - 12lbs WB, subed power cleans at 40lbs - 17:47

Comment #216 - Posted by: Dave and Belinda at August 16, 2010 9:33 PM

Did this in reverse accidentally.

Three rounds for time:
45lb squat snatch (went to 15lb bar when I mildly hurt my shoulder half-way through 2nd rd.)
30 wall ball shots 10lb med. ball.

14:22

M/24/58"/154 <-- +4 lbs since last weigh in, it's muscle.

Comment #217 - Posted by: Andrew at August 16, 2010 9:39 PM

M/49/6'3"/195

as rx'd
27:05

Comment #218 - Posted by: JimL at August 16, 2010 9:41 PM

as Rxd. 21:54.
Blew up last round. 1st rnd ~6:30 2nd rnd at ~ 7:05 so last round took ~8:20. Couldn't force myself to get back on the bar fast enough. Ugh. Good stuff though.

Comment #219 - Posted by: jeffc m/53/215/6'0" at August 16, 2010 9:45 PM

10' wall ball
27.04

Comment #220 - Posted by: Kyle A. at August 16, 2010 9:46 PM

unfortunately re-injured my lower back a previously cracked vertebrae and it really sucks that this injury is always holding me back right when i get a good stride going not finished probably my last crossfit workout for a little while gotta get this thing fixed for good surgery is probably my only solution

Comment #221 - Posted by: Abel at August 16, 2010 9:52 PM

F/5'4/20/145

As RxD... 14lb ball, 45lb bar

14min 45

Legs will be sore tomorrow~
I love crossfit!

Comment #222 - Posted by: Aerial Sami at August 16, 2010 9:55 PM

M/27/140/5'11"
as rx'd 23:56

Comment #223 - Posted by: Jon at August 16, 2010 10:02 PM

12 and a half minutes.

The heaviest ball was 10 lbs. Did 30, 10, 10 on the snatch sets.

Comment #224 - Posted by: Will C at August 16, 2010 10:04 PM

14:15 rxd @ FTP

Comment #225 - Posted by: bulldog at August 16, 2010 11:36 PM

50/m/145
55#
23:00

Comment #226 - Posted by: E5fyrman at August 16, 2010 11:53 PM

27.5 kg snatch
6kg wallball
20:52

Comment #227 - Posted by: tanzenfranz at August 17, 2010 12:42 AM

25Kg snatch
8Kg ball (I think)
Me 24:52 (lethargic)
James 29:18

Comment #228 - Posted by: Optimistic Dan at August 17, 2010 1:08 AM

14:08
sub'd barbell thrusters for wall ball

Comment #229 - Posted by: TomO/43/M/200 at August 17, 2010 2:45 AM

Did the wall ball with an 8lb medicine ball, all I have right now. did all 30 for thre rounds
Snatch was hard - never done that before. Tried with just the bar but couldnt get the movement down. Swapped it with a clean and press with the bar. Hard, but i need to get a 20lb ball and learn how to do a snatch. Finished in 15 minutes.

Comment #230 - Posted by: Matt Garside at August 17, 2010 3:39 AM

Three rounds for time of:
30 Wallball shots, 20 pound ball (9 foot target)
59 lbs Squat snatches, 30 reps (movement initiates with barbell below the knees)

Total time: 28 mins 48 secs

Need a lot of work on my wall ball and squat snatch technique.

Comment #231 - Posted by: Perry Cox at August 17, 2010 3:44 AM

19:28

Comment #232 - Posted by: dsm19 / 31 / 6'0 / 210 at August 17, 2010 4:02 AM

as rx'd - 19:28

Comment #233 - Posted by: dsm19 / 31 / 6'0 / 210 at August 17, 2010 4:02 AM

Three rounds for time of:
45 # Thrusters
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

25:21

Comment #234 - Posted by: Bells M/37/6'1"/195 at August 17, 2010 4:57 AM

working a day behind the WODS so I can plan my diary more efficiently

10lb medicine ball
35lb bar (standard not olympic)

28:34 shoulders are tired now - watched a video on snatches and think I might just have it - will video them next time - good WOD.

looking forward to CFE tonight and tomorrows WOD

Comment #235 - Posted by: jonathan graham at August 17, 2010 5:32 AM

snatches @ 35 kg
I should probably have gone lighter and made sure I was all the way down instead.

time: 21'16

Comment #236 - Posted by: ccfeldt at August 17, 2010 5:48 AM

23:37

Comment #237 - Posted by: Allie 26.2 CF at August 17, 2010 5:49 AM

M/22/173/5'11"

Not as rx'd (~9.5' target + i think i didn't go all the way down on all reps)- 8:15

Comment #238 - Posted by: max niemiec at August 17, 2010 6:51 AM

holy smokes, those gamers are seriously fit.

21:49 as rx'd probably 11.5' target

Comment #239 - Posted by: mtvet/45/6'/211 at August 17, 2010 6:53 AM

m/25/165
13:40
subbed 20# dumbell thrusters and 65#

Comment #240 - Posted by: J. Galt at August 17, 2010 7:01 AM

Rx
19:25
*first workout in my garage with new equipment order from Wright Exercise.

Comment #241 - Posted by: BK at August 17, 2010 7:16 AM

M/36/72"/215

24.03

No med balls, so I did db thrusters with 15# db's.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #242 - Posted by: Ken "Chappy B+" at August 17, 2010 7:52 AM

Jeff @ 2.0
15:44

Comment #243 - Posted by: Jeff & Charity @ CF Snohomish at August 17, 2010 8:17 AM

20:33 Rx'd

Comment #244 - Posted by: Zeb m/29/5'8"/160 at August 17, 2010 8:24 AM

13:48 as rx. Killer wod

Comment #245 - Posted by: Jake Neubauer at August 17, 2010 8:49 AM

14lb ball
45lb bar
33:00

Comment #246 - Posted by: Karen at August 17, 2010 9:01 AM

The Level 1 cert at CrossFit Colosseum, TO (thank you Paul for being a GREAT host!) was in one word: AMAZING! Boz, Joe, Doug, Jon and Karianne (and joe too) were all a wealth of knowledge, experience and enthusiasm. It was so great to learn, practice, train and grow so much in such a short time. The cert process completely exceeded my expectations. Thank you for the opportunity. I CANNOT wait to start training...after my Rocky movie marathon, that is! :)

Comment #247 - Posted by: julie at August 17, 2010 9:43 AM

F/34/5'3"/110
3 RFT
30 wall ball shots 7lb
30 aquat snatch 25lb
15:30

Comment #248 - Posted by: Mindy S at August 17, 2010 9:47 AM

cfwu

subbed thrusters with 40# dumbell for wallball
squat snatches as Rx'd
23'12"

Comment #249 - Posted by: Tim 33/5'10/165 at August 17, 2010 9:49 AM

25#MedBall

24:49

Comment #250 - Posted by: ferb44 at August 17, 2010 10:11 AM

M/34/5'9"/160

2 rounds
30x thrusters w/ 15 lb DBs
30x squat snatches 65lbs (each rep from floor)

About 30 minutes, thrusters were easy compared to the snatches (although I actually got better at snatches as the wod progressed-probably one of my weakest/least practiced movements). I thought about doing a third round, but only been CFing for under a month and I have yard work to do and maybe mtb ride later....

Comment #251 - Posted by: sixer at August 17, 2010 10:39 AM

22.19

Comment #252 - Posted by: Jon A at August 17, 2010 11:05 AM

18:40

m/27/180/72''

Comment #253 - Posted by: Hitman at August 17, 2010 11:20 AM

m/180/71"
rx'd 2 rounds ran out of time at 20 min
met fainty and almost pukey

Comment #254 - Posted by: Lando at August 17, 2010 11:55 AM

As rx'd, 17:24.

This WOD was nasty. The extra height on wall ball sounded trivial but was tough. I had a lot more misses - at least half a dozen - even though I knew I should be throwing it harder. Took me 3 attempts to get the last wallball rep in round 3. Squat snatches started okay but were gassers. These were easier when I kept good form - as form got sloppy, they got harder - an extra step forward coming out of the snatch, for example. Even had a couple misses - even though these were killers, I need the practice on squat snatches.

Splits were approximately 4:30, 6:30, and 6:30. Totally spent at the end.

Comment #255 - Posted by: Mel/37m/5'10"/175 at August 17, 2010 11:58 AM

M/24/6'1"/180

Only had 16# med ball
All else as Rx'd:

21:37

Comment #256 - Posted by: upstatesooner at August 17, 2010 1:12 PM

23:20, WB easy, snatches not so much, pretty much just ground to overhead by the end. 105 with 70% humidity outside, misery.

Comment #257 - Posted by: ScottMacArthur at August 17, 2010 1:16 PM

Scaled to 65 lbs.

19:45

Comment #258 - Posted by: Tim_48_71in_195 at August 17, 2010 1:21 PM

35 yom 210 bwt

early morning wod
3rds of:
30 20lb 11ft box wall ball (really worked on hip explosion/extension)
15 75lb squat snatch
time 25:00

afternoon wod:
5 run approx. 40 minutes

Comment #259 - Posted by: brian t at August 17, 2010 2:25 PM

M/33/507/157
As Rx'D 25:21

Comment #260 - Posted by: William H. at August 17, 2010 2:32 PM

Rx'd in 19:06

Comment #261 - Posted by: bill m/51/72"/207 at August 17, 2010 3:04 PM

done at crossfit.
regular height wallball and 45 pound bar.

22:06.

Comment #262 - Posted by: dandny at August 17, 2010 3:12 PM

as rx'd 12:10

Comment #263 - Posted by: Jamie/m/32/175/5'11" at August 17, 2010 3:54 PM

6.5km run in the morning, CrossFit in the afternoon.

CFWU x 3

WOD: As Rx'd: 17:11

M/40/6'1"/250

Comment #264 - Posted by: Dean at August 17, 2010 4:37 PM

Did 20 of each instead of 30. Probably shouldnt have.

9:47

Comment #265 - Posted by: TheBear at August 17, 2010 4:45 PM

scaled to 2 rounds
wall shots 30 with a 20
snatch 30 w/ 75 (scaled to power)

11:05

Comment #266 - Posted by: marty c 6'/m/240#/47 at August 17, 2010 5:21 PM

M/41/180

As rx'd:

24:52

Much harder than anticipated. A great workout.

More better faster

Comment #267 - Posted by: Marty at August 17, 2010 5:24 PM

RX'd

24:00

Comment #268 - Posted by: msobremesana at August 17, 2010 5:34 PM

As rx'd 28:44

Comment #269 - Posted by: Jason Crocker at August 17, 2010 5:37 PM

23 / M / 5'9" / 137lbs

3 rounds of
12lb wallball shots to 10.5ft x30
45lb snatch x30

26:48

The snatches were harder than I expected, especially with such light weight. It's about 30 minutes post work-out, and I'm still a bit dizzy. Yeesh.

Comment #270 - Posted by: BC at August 17, 2010 5:40 PM

30 min

sub 45lb thrusters 30 rep
sub 65lb squat cleans.

Comment #271 - Posted by: Dexter 18/6'0"/145 at August 17, 2010 5:53 PM

2 rds as rx'd 14:20

knee hurt pretty bad

Comment #272 - Posted by: Jon-David at August 17, 2010 7:25 PM

2 rds as rx'd 14:20

knee hurt pretty bad

Comment #273 - Posted by: Jon-David at August 17, 2010 7:27 PM

as rx'd:

20:26

Comment #274 - Posted by: Espinosa m/25/5'11"/165 at August 17, 2010 8:19 PM

10.12 As rxd

i cry bs on the 5 min

Comment #275 - Posted by: joe napoli at August 18, 2010 4:59 AM

10.12 As rxd

I cry bs on the 5 min time

Comment #276 - Posted by: jnapoli at August 18, 2010 5:01 AM

m 30 174 5'10.5
as rx'ed
16:00
CrossFit New Orleans

Comment #277 - Posted by: Brandon Ecker at August 18, 2010 6:08 AM

Done on 16 Aug-
30/F/68/138
1st Round not as Rx'd- power snatches (45 lbs, 12 lb ball to 9' target) 21:18

Veera/16/M/68/139
PVC Pipe Power snatches x 30, 12 lb ball to 9' target x 20
20:16

18 Aug for me
As Rx'd
22:33

Comment #278 - Posted by: CFinBKK/35/M/70/173 at August 18, 2010 6:20 AM

Missed

Comment #279 - Posted by: Bphantom at August 18, 2010 6:44 AM

3 rounds
30 wallball (girls-10lb + lower target/guys 20lb + high target)
20 hang power snatch

Emma: 9:01 (15# snatch)
Tara: 10:40 (45)
Lauren: 12:15 (15)
Ko: 13:21 (10# wallball/45# snatch)
Abby: 8:38 (15)
Frankie: 10:52 (15)
Pip: 11:30 (75)
Ryan: 11:16 (65)
Amanda: 11:23 (15)
Meghan: 10:02 (15)
Ross: 9:09 (10lb wallbal/45)
Max: 9:10 (10lb wallball/45)
KJ: 9:56 (high target/45)

Comment #280 - Posted by: BFCC at August 18, 2010 7:52 AM

32/m/5'10"/210

as rx'd 24:40

Comment #281 - Posted by: D Craig at August 18, 2010 8:14 AM

subbed to:

20# wall ball
45# OHS (due to shoulder instability, do not want to throw snatches up)

3 rft 30/30 - 16:19

Comment #282 - Posted by: robert 6'/41m/180 at August 18, 2010 12:35 PM

23:46,naked bar

Comment #283 - Posted by: Libbie at August 18, 2010 3:45 PM

19 min. 27 sec.

Comment #284 - Posted by: sean peters at August 18, 2010 4:24 PM

M/23/5'11"/185

SS Rx'd; 12# ball (all I could get)
25:41
(5:19)
(10:33)
(9:48)

Not really familiar with the squat-snatch, but no problem with the wall-balls. I just need to start posting regularly to make sure I'm improving.

Comment #285 - Posted by: Jason at August 18, 2010 7:26 PM

M/23/5'11"/185

(12# ball)

25:41 (5:19/10:33/9:48)

Comment #286 - Posted by: Jason at August 18, 2010 7:28 PM

DId this after weighted pu's. Thought I was using a 15lb barbell with a 25 on each end...turns out it weighed 30lbs. I guess that makes up for me doing power snatches: 21:20.5

Comment #287 - Posted by: CPhil24m/161#/5'9" at August 18, 2010 10:01 PM

24:37

Did it at the jc...really felt like I gave it a good effort

Comment #288 - Posted by: Cleveland at August 18, 2010 11:21 PM

sub'd 15kg db thrusters for wallball shots

12:27

m/25/67k/5'8 @Beijing

Comment #289 - Posted by: JamesH at August 19, 2010 3:13 AM

Modified ...

3 rounds for time of

30 - 45lb dumbell thrusters
30 - 45lb snatch
30 Push-ups

16:08

Comment #290 - Posted by: sb at August 19, 2010 5:36 AM

whoo

16:56

Comment #291 - Posted by: Bobbo at August 19, 2010 5:49 AM

Finally back at it after over a month off b/c of back injury (subsequently cured by reading "Healing Back Pain," Dr. John Sarno). Warm-up on jumprope, sp/sq/dl x 5 115/185/245.

WOD--subbed 20lb db thrusters for wb

24:45

Lot of resting on the snatches but still pretty intense.

Comment #292 - Posted by: tgremillion M/30/6'1/185 at August 19, 2010 8:32 AM

m/54/155
scaled: 55 lb bar, 15 lb ball
29 min

Comment #293 - Posted by: Roger at August 19, 2010 12:20 PM

Two rounds for time of:
30 thrusters, 20 pound barbell
20 pound Squat cleans, 30 reps (movement initiates with barbell below the knees)

Comment #294 - Posted by: avitevet at August 19, 2010 12:54 PM

Two rounds for time of:
30 thrusters, 20 pound barbell
20 pound Squat cleans, 30 reps (movement initiates with barbell below the knees)

7:17

Comment #295 - Posted by: avitevet at August 19, 2010 12:55 PM

Misread wod,did 75 reps of #75 sq snatch per round, 225 total, 26:18.

Comment #296 - Posted by: amped 36/M/190/6' at August 19, 2010 5:04 PM

three rounds:
18 wall balls, 17 lbs
25 snatches, 45 lbs

17:00

Comment #297 - Posted by: rawhide at August 19, 2010 9:33 PM

28:05

Comment #298 - Posted by: KB 24/5'10/190 at August 20, 2010 1:59 AM

24:10

78# squat snatch
22# (44# total) dumb bell thrusters

Comment #299 - Posted by: Mik at August 20, 2010 5:28 AM

35 lb plate thruster 65lb psnatch

Comment #300 - Posted by: ecp2 at August 20, 2010 9:19 AM

M/47/160

3 Rounds for time, scaled to:

-10Lb Medicine Wall-balls: 30 reps
-45Lb (Rd 1) / 35Lb (Rds 2-3) Squat Snatches: 30 reps

15:00

Comment #301 - Posted by: EdK926 at August 20, 2010 11:09 AM

M/37/5'8/208

as Rx'd

17:42

Legs were fried from running hills yesterday. Definitely will revisit this WOD w/fresh legs & see if I can improve.

Comment #302 - Posted by: Nick J. at August 20, 2010 3:44 PM

30 wall ball
30 squat snatch 65lb
3 rounds
Time: 16:30

Comment #303 - Posted by: Ty Zimmermann at August 20, 2010 6:27 PM

did wrong order
3 rounds
30 squat snatches, below knee to overhead
55 lbs 2 rounds then 45
30 thrusters, 20 lb dumbbells
33:09

Comment #304 - Posted by: David Burns at August 20, 2010 6:35 PM

20# ball
45# squat snatches (form needs a lot of work, these were way harder than they should have been)

26:20

Comment #305 - Posted by: Brian R 48/6'2/190 at August 20, 2010 8:22 PM

5 kg ball, 3,5m target
22,5 kg on the bar.

20:50

Comment #306 - Posted by: Darius m/22yrs/173cm/77kg at August 21, 2010 9:33 AM

Sub Power Snatches - 14.40

Comment #307 - Posted by: M. K. Honcho M/31/5'10"/180 at August 21, 2010 1:02 PM

13:33. Only did 1/2 depth squats due to hip injury with 18lb ball. did squat snatch with 45lb bar and started with bar behind neck for each rep. 3 rounds of 30 reps each for each round.

Comment #308 - Posted by: blaine vigilante at August 21, 2010 5:24 PM

17:36.

10 lb wall ball
25 lb bar starting each rep behind neck
3 rounds of 30 reps each for each round.

Comment #309 - Posted by: bethany vigilante at August 21, 2010 5:28 PM

Couldnt train today, check Aug 19 rest day for details of the WOD.

Comment #310 - Posted by: BlackCatX-Fit at August 21, 2010 5:59 PM

15:26

Scaled down due to soccer yesterday - feeling a little banged-up!

Pack
Three rounds for time of:
30 Wallball shots, 14 pound ball (only have 8 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Comment #311 - Posted by: JT at August 21, 2010 9:24 PM

Scaled down to 45# barbell snatches.
12:53

Comment #312 - Posted by: EmilX at August 22, 2010 6:08 AM

Only 2 rds complete
18:00

Comment #313 - Posted by: Chris R m/33/6-1/185 at August 22, 2010 7:23 AM

M 36/5'10"/170

1 rnd + 30 & 17 reps

No energy. Back is still tweaked. Will start fresh tomorrow

Comment #314 - Posted by: Rholl at August 22, 2010 7:30 AM

Subbed 17.5lb DB thrusters for wall ball. Still working up to full SQ SNs, so scaled to regular OHS with an empty 45lb bar.

26:21

[26:21]

Comment #315 - Posted by: JonK at August 22, 2010 3:38 PM

Sub 45# thrusters

24:25

Comment #316 - Posted by: schinizel/32/m/150ish/5'8 at August 22, 2010 10:38 PM

35k bar for the sq snatches.

24:30mins.

Really good WOD. Got a great sweat up!

Comment #317 - Posted by: BarryT at August 23, 2010 6:51 AM

M54yo

25:28 rx'd

Comment #318 - Posted by: do_b330 at August 23, 2010 9:12 AM

M/36/6'/217#

3 rounds of:

20# ball, 30 shots
65# bar, 20 reps
Time: 19:00

Seemed pretty hard today. Pulse was way high, sides cramping. But I did it i guess :-)

Comment #319 - Posted by: EREKG at August 23, 2010 9:21 AM

Crossfit warmup
WOD subbed 25# ball instead of 20# 30 shots
subbed 77# for 75# for snatches 30 reps did power snatches

x3

20:21

Comment #320 - Posted by: Karsk (56 M 5'9" 185lbs) at August 23, 2010 9:36 AM


32/m/155/65
18:34 as RX'd

Comment #321 - Posted by: ac at August 23, 2010 12:08 PM

35 yom 193lbs.

Did power snatches. 17:50 at the PD. Hall best me by two seconds.

Comment #322 - Posted by: kgw at August 23, 2010 12:10 PM

Did 3 rds of:

30 Box jumps (24" box)
30 75-lb power snatches

15:15 - still not up to trying all squat snatches; but the fort dix gym is nice!

Comment #323 - Posted by: Bergheim J m/30/5'11"/215 at August 23, 2010 3:54 PM

31/m/71"/175#/My Rental: Level Plains, AL

CFWU x2
Bergener WU x1
22:07 sub 25# ball to 9' for wall ball.

Comment #324 - Posted by: Archer6479 at August 23, 2010 4:21 PM

CFWU
27:49
M/49/198#/72"

Comment #325 - Posted by: RB at August 23, 2010 6:18 PM

m/36/5'9/176
CFWU-3. Reg. Superman. Burgener. Row 500m.
18:26
WB tough w/Bob's ball. Balance gets off. Need to keep ball from rotating.
Try to not land so wide on snatches. Ideally breathe at beginning of each rep.

Comment #326 - Posted by: jrm at August 23, 2010 6:59 PM

Subbed 3 rounds for time of

30 thrusters with 25lb DB's
75lb power snatches x 30

22:31

I mixed in a few squat snatches at the beginning of each set, but still need to work on them. I felt really sluggish today for some reason, probably from the 5k I ran on Sunday when I should have been resting.

Comment #327 - Posted by: Matt I. M/29/5'11"/220 at August 24, 2010 7:07 AM

28.03. 65#. Proud to have made it thru that one.

Comment #328 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at August 24, 2010 10:04 AM

24:36

Comment #329 - Posted by: Jross at August 24, 2010 3:15 PM

Pack it, with 22pounds snatch.
14:32

Comment #330 - Posted by: João Oliveira at August 25, 2010 5:44 AM

16:00 RX'd

Comment #331 - Posted by: D. Swan at August 26, 2010 5:00 AM

EJ
M/37/168
22:00 AS RXED
EJ

Comment #332 - Posted by: EJ at August 26, 2010 1:08 PM

24.m.136.65"

as rx'd
29:23(PR)

Comment #333 - Posted by: Francis Vu Nguyen at August 26, 2010 9:33 PM

3 rounds:

30 20lb wall ball (30)(20,10)(20,10)
30 75lb power snatch

14:34 08/27/2010

Comment #334 - Posted by: johnathon in seattle 29/5'8/156 at August 28, 2010 1:54 AM

subbed 45# thrusters

1st rnd 30 reps each last 2 rnds 15 reps

16:47

Comment #335 - Posted by: illis m/29/160/5'10 at August 28, 2010 8:20 PM

D - 29:12
A - 23:24

subbed thrusters for wall ball
can't remember about weight scaling if any

Comment #336 - Posted by: hub m/29/6'/165 at August 28, 2010 8:45 PM

M/32/5'9"/155

Subbed 45lbs thruster for medicine ball.
Subbed 65lbs for snatches.

32:24

Comment #337 - Posted by: Antun Karlovac at August 29, 2010 10:49 AM

18:16 as rx'd. WB unbroken, snatches felt good but after 3 months of minimal CrossFit I've got no engine. I guess having a 2nd child 4 months ago is also eating into my energy reserves. I've wanted to do this WOD for ages so I was pumped to give it a go. Done on Aug 29th.

Comment #338 - Posted by: gaucoin at August 29, 2010 11:07 AM

Building Miyagi's CrossFit Dojo!!!

Comment #339 - Posted by: Miyagi 30/m/164.2# at August 29, 2010 6:12 PM

CFWUx2
30:53

Comment #340 - Posted by: Doug at August 30, 2010 10:13 AM

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches SUB Power Snatch, 30 reps (movement initiates with barbell below the knees)

25:13

Comment #341 - Posted by: Louis Herrera 51 70" 178 at August 30, 2010 9:28 PM

35:05

3 rounds of:
30 db thruster 12kg/26lb,
30 squat snatch 24kg/54lb.

everything broken. thruster into 15s/10s. snatch into 10s/5s or less towards the end. added more weight to thruster to allow for absence of wall ball shots.

Comment #342 - Posted by: zenoperegrinus at September 2, 2010 4:49 AM

M/5'10/160/26

Scaled to an empty barbell:

18:38

1RM bench: 205

Comment #343 - Posted by: Mayhem at September 4, 2010 5:03 AM

subbed tuck jumps for snatches

10:14

Comment #344 - Posted by: Manchild at September 5, 2010 12:09 PM

as rx'd: 19:48

Comment #345 - Posted by: MoGreene at September 8, 2010 4:41 AM

8-23-10 D1
30 wall ball shots
20 45# snatch
2 rds
15:26

Comment #346 - Posted by: PB m/43/6'/155 at September 9, 2010 6:42 PM

as rx'd

TIME - 25:53(PR)

Comment #347 - Posted by: smithwick's at September 24, 2010 10:58 AM

as rx'd

TIME - 25:53(PR)

Comment #348 - Posted by: smithwick's at September 24, 2010 10:58 AM

26:30 rx. Second workout back after surgery. Felt awful.

Comment #349 - Posted by: hillmanb at November 4, 2010 12:13 PM

10 foot target on Wallballs
Power snatch squats (1 round @ 75#, 2 rounds @ 65#)

19:22

Comment #350 - Posted by: MNinKC at November 9, 2010 7:27 PM

35kg + 5kg ball
21:40

Comment #351 - Posted by: Silva at December 7, 2010 5:45 AM

As rx'd 23:45
To long of rest between snatch reps.
Didnt realise how many squats this actually was until I was done.

Comment #352 - Posted by: Chaps at December 10, 2010 8:27 AM

26:54

Comment #353 - Posted by: dcyn at July 11, 2012 7:09 PM
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