September 7, 2010

Tuesday 100907

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20" box), Kim Malz 22:44 (105lbs, 24" box). Post times to comments.

EricHansenCalebHansenBlackHillsSD_th.jpg

Enlarge image

Caleb Hansen, Black Hills, South Dakota.


"Mic'd Up with Pat Sherwood" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


Rory McKernan on the 100830 WOD, again - video [wmv] [mov]


"Counting Attempts" with Ursula Papandrea on the CrossFit/USAW Open.


"Bravery is the capacity to perform properly even when scared half to death."
- Omar Bradley

Posted by lauren at September 7, 2010 5:00 PM
Comments

Looks like fun!

Comment #1 - Posted by: Bond at September 6, 2010 5:04 PM

I'm gonna hit this one hard tomorrow morning.

Nice picture!

Comment #2 - Posted by: Guy - M - 6'2" - 225 lbs - Ottawa, Canada at September 6, 2010 5:08 PM

def. don't have a rowing machine. What can I sub? I have some bands. Maybe I can work someting up w/ that. Any ideas?

Comment #3 - Posted by: tyler duniho at September 6, 2010 5:38 PM

Rory! Way to get after it, bro! You are an animal. It is time you got some credit.

Comment #4 - Posted by: Pat Sherwood at September 6, 2010 5:48 PM

Also looking for a substitute for the rowing.

Comment #5 - Posted by: Bryan Proper at September 6, 2010 5:53 PM

3 and 5 -

Substitute for rowing: sumo deadlift hi-pull @ 45#. 1 rep for every 10 meters rowing. So 25 reps per round.

Comment #6 - Posted by: sota cf at September 6, 2010 5:59 PM

How many rows on a cable machine equal 250 meters? If anyone knows that would be cool. I know I can subsitute for sumo deadlifts but I'd like to row but have no way of measureing how far or much I"ve rowed.

Comment #7 - Posted by: Brandy Anderson at September 6, 2010 6:14 PM

RO! Effing impressive work homie. Just another day in the office for you though - keep it up.

Comment #8 - Posted by: Matt Chan at September 6, 2010 6:40 PM

M/35/6'4"/200

18:30

Comment #9 - Posted by: Timmay at September 6, 2010 6:42 PM

Brandy-

I'd be inclined to try the same #'s as used when doing SDHP as a sub- 25 reps. I'd also look to do the same weight-but since there are pulleys involved (I think there is one on a cable machine-not really sure), making it a 2:1 advantage, I might double the weight...90 pounds. If that feels way too easy, well, up the weight. And f'ing kill it!

Awesome TGU/Sotts video. Thanks for some motivation HQ.

Comment #10 - Posted by: Curious at September 6, 2010 6:49 PM

Thx for the video guys~ I want to work in your office!!!

Comment #11 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 6, 2010 6:54 PM

SDHP here I come!

Comment #12 - Posted by: Randy at September 6, 2010 7:13 PM

the Rory McKernan on the 100830 WOD, again video had an eerie porno feel to it at the beginning when he walked in and started talking

Comment #13 - Posted by: Blanco at September 6, 2010 7:17 PM

@#10 Curious - mechanical advantage depends on movement, not just pulleys. So a change in direction (or 3) is just a change in direction. But a change in direction that MOVES is mechanical advantage.

So a fixed pulley at the top of a machine does not provide any help, just a change in direction - so if that's all one has, use the same Rx'd weight.

But a pulley at the top and then also one on top of the moving stack of weight (whether it comes straight out the handle from there or up to another fixed pulley first) = 2:1 advantage. So Rx would be 90 lbs...

2 moving pulleys provide 4:1 advantage, 3 provide 16:1, and so forth

Comment #14 - Posted by: Benny1 at September 6, 2010 7:17 PM

how many "rows" in 250m?

Comment #15 - Posted by: nate at September 6, 2010 7:38 PM

BALLS!!!
Caleb, place a piece of PRO! Please! That pic makes me shake, looks like a big run out. Props, and many safe returns to base.

Comment #16 - Posted by: nick at September 6, 2010 8:12 PM

23:23
Due to lack of equipment:
50lb standing cable rows
95lbs for front squats (i'll try 115 next time)
Roman chair situps (really not feeling it)
18" bench jumps

Comment #17 - Posted by: Taylor 32yo/220lb/75" at September 6, 2010 8:41 PM

completely agree with blanco there, thats a porn atmosphere at the start

Comment #18 - Posted by: crakmanna at September 6, 2010 9:04 PM

Crossfit Level 1 Test... impossible to take!

Comment #19 - Posted by: Chris at September 6, 2010 11:23 PM

Modified to Five rounds for time of:
Row 250 meters
60kg Front squat, 5 reps
15 Sit-ups
20 Box jumps, 24 inch box

Time: 16:30

Comment #20 - Posted by: Brian R - 29/ M / 5'9" / 90kgs at September 7, 2010 12:05 AM

M/35/5'6/165

5 RDS:
SDHP's 25
135 front squat 10
GHD sit-ups 15
24in box jumps 20

15:41
Afghanistan

Comment #21 - Posted by: B-Rad at September 7, 2010 12:30 AM

There's pornography on the internet?

Comment #22 - Posted by: Mike Kelly at September 7, 2010 12:31 AM

M/33/6'/222

18:26

Subbed hollow rocks for GHD sit ups.

Comment #23 - Posted by: Jay at September 7, 2010 1:43 AM

run 400m
95lb fsquat
15 situps
20 box jumps, 24"
19:45

Comment #24 - Posted by: dc3 at September 7, 2010 3:00 AM

m/45/76kg

27:50 as rx´d. Just glad I got through it...

Comment #25 - Posted by: Fred G at September 7, 2010 3:32 AM

17:25

Comment #26 - Posted by: mike d 148 5'7" 35 at September 7, 2010 3:47 AM

Not Rx'd

SDHP @ 45#s and 95# Front Squat
The rest Rxd

18:05

Comment #27 - Posted by: Pokey at September 7, 2010 3:54 AM

rx'd 18:35

Comment #28 - Posted by: charbs m/25/190 at September 7, 2010 4:07 AM

Don't post that often but Rory that video was sick and hilarious. Just freaking impressive. I bet that foot taste god awful for the person that tried to call out Rory on the original WOD day.

Comment #29 - Posted by: Tommy in TX at September 7, 2010 4:14 AM

Agree whole-heartedly w/Tommy in TX #28. Good way to start the day (watching that vid)

Comment #30 - Posted by: MDMelissa 46/5'4"/116? at September 7, 2010 4:34 AM

FS - 5/5/3/3/1/1
225/235/245/255/265/275

WOD as rx'd

17:49

Comment #31 - Posted by: joecam 36/M/193 at September 7, 2010 4:46 AM

If you don't have the rower, what would be a preferable sub, running 400 meters, cable row,or sdhp? I see lots of people doing all of that

Comment #32 - Posted by: mok at September 7, 2010 4:48 AM

29/M/136

Scaled for equipment (rower and GHD) and ability (135 is too much for the front squats)

5 Rounds:
1 min jump rope (singles)
115 lb front squat x 10
25 sit ups
20 24" box jumps

21:09

Comment #33 - Posted by: Eric E at September 7, 2010 4:52 AM

21:10 Rowed 1 min. and did sort of straight legged/GHD situps with 26"box jump

Comment #34 - Posted by: jef at September 7, 2010 4:55 AM

As Rx'd 18:42, HR max 174, avg 146, Cal 207

AFG, Tora Bora

Comment #35 - Posted by: DH, 31/M/160/5'7 at September 7, 2010 5:06 AM

19:28 (2.5 pood kb for FS & regular situps - the rest as Rx'd)

Comment #36 - Posted by: Jeryd at September 7, 2010 5:13 AM

27/M/6'/192 lbs

21:35, as rx'd

My legs were quivering at the end, but I was glad to be done.

Comment #37 - Posted by: PC at September 7, 2010 5:16 AM

When I started Crossfit there seemed to be a lot more running... am I the only one who misses running?

Of course I love rowing too :)

Comment #38 - Posted by: SChaffe at September 7, 2010 5:29 AM

29/6'8"/223

21:08

Comment #39 - Posted by: Stretch at September 7, 2010 5:36 AM


Five rounds for time of:
Row 250 meters
85 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

24:37

Comment #40 - Posted by: Annaminh 36/F/120/5'4" at September 7, 2010 6:07 AM

Five rounds for time of:
25 SDHP @ 20kg
20kg Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

27:11

Comment #41 - Posted by: 9teeneightyfiver at September 7, 2010 6:07 AM

As rx'd. Broke ft squats into 2 sets of 5 with rest in btwn. Rest of wod unbroken. Just need to move faster I guess.

27:55

Comment #42 - Posted by: Adam W 41/5'7"/180 at September 7, 2010 6:08 AM

18:07 w/ 115# fsq and reg. situps

Comment #43 - Posted by: lawman698 at September 7, 2010 6:11 AM

24:21
85# front squats, 10
GHD, 15
20" box jumps, 20
5 rounds

Comment #44 - Posted by: JuliAnn (F/42/5'6/155) at September 7, 2010 6:12 AM

5 rounds
10 x 95# Front Squat
15 GHD Sit-up
20 x 20" Box jump

21:43

Comment #45 - Posted by: dingrr 51/m/165 at September 7, 2010 6:14 AM

M/27/6'1/214

17:28 Rx'd

Comment #46 - Posted by: Dan Collins at September 7, 2010 6:20 AM

5 Rounds
25 SDHP 45 lbs
10 Front Squat 115 lbs
15 GHD Situps ( feet anchored under dumbells on a bench)
20 Double Unders
23:00

Comment #47 - Posted by: Chris B. at September 7, 2010 6:22 AM

26/m/5'11"/205ish
19:45 rx'd
FS unbroken power cleaned from the ground

Comment #48 - Posted by: Nickosaurus at September 7, 2010 6:30 AM

As rx'd:

21:06

Couldn't get into a good rhythm for the box jumps, they really slowed me down.

Comment #49 - Posted by: Arthur M/35/5'11/185 at September 7, 2010 6:31 AM

As Rx'd 19:55

Comment #50 - Posted by: thetimmy at September 7, 2010 6:45 AM

30/M/143/5'10

First WOD today,

For 32 Minutes sprint 100 meters and do 5 Burpees taking off every minute in the minute without braking the formula, Army PT = :)
will do the real WOD later on today.

SANTI

Comment #51 - Posted by: SANTI at September 7, 2010 6:45 AM

subbed unanchored abmat situps, otherwise rx'd.

29:51

Comment #52 - Posted by: jeglit (m/38/6'4"/220) at September 7, 2010 6:46 AM

First time posting to the mainsite; Went to the Level 1 Cert in Morristown this weekend - great time!

23:54 (95#, 24" box)

F/29/5'4"/145

Comment #53 - Posted by: Jenn T at September 7, 2010 7:08 AM

M/35/5'10"/200 (fat day)

Subbed SDLHP for rowing.
Makeshift GHD's with bench and lat pull down.

Good WOD 20:33, especially after doing Linda yesterday.

Comment #54 - Posted by: bs2103 at September 7, 2010 7:10 AM

M/36/5'11"/175

subbed 25 45# sdhp and 110# squats:

23:49

Comment #55 - Posted by: Sandi Trixx at September 7, 2010 7:12 AM

As rx'd

19:07

Comment #56 - Posted by: tanzenfranz at September 7, 2010 7:15 AM

21:45
Rx'd
Head cold

Comment #57 - Posted by: Chris bham m/45/200/169 at September 7, 2010 7:27 AM

Did this one in 39 minutes, did 155lb front squat, and 55-60 seconds per 250m row. Great wod.

Comment #58 - Posted by: Roger at September 7, 2010 7:28 AM

Nick - #15

He's on a toprope.

Comment #59 - Posted by: Lewis Dunn at September 7, 2010 7:31 AM

may have lost count doing 4 rounds but bashing the shins against the side of the box jump didn't help...29:16
95 lb FS, no GHD did them flat on floor, 22.5 in BJ until bashing shins 2nd time then scaled to 20 in

Comment #60 - Posted by: RussA at September 7, 2010 7:40 AM

2010-09-07: 24:18. Sub 250M(.15 mile) TM run. Rnds@4:11,4:47,5:02,5:16,5:01.

Comment #61 - Posted by: gs at September 7, 2010 7:44 AM

m/35/160
17:45
subbed decline situps for ghd, o/w as rx'd

Comment #62 - Posted by: J. Galt at September 7, 2010 7:54 AM

r'x
22

Comment #63 - Posted by: befera at September 7, 2010 7:59 AM

Thanks Fit Mom for the push, you gave me a time to shoot for.
Although my wo had to be altered, it was a good one for me.

25 45# SDLHP
10 105# Front Squats
15 GH SU w/ 10# weight plate on chest
26 walk lunges, knee kissing grass, knee can not handle jumps

22:40

Laura f/48/5'7/155

Comment #64 - Posted by: power-girl at September 7, 2010 7:59 AM

m/42/5'10"/175

23:28

Comment #65 - Posted by: cd at September 7, 2010 8:00 AM

WOD (Scaled to Pack)

23:28

Great sweat!!

Comment #66 - Posted by: Doug M/39/6'6"/260 at September 7, 2010 8:03 AM

Running a day behind...

5x3 Overhead Squats
155x3
170x3
185x3
195x3
205x3

All weights felt good. Hardest part of 205 was jerking the weight overhead.

Comment #67 - Posted by: Shane Jensen (M/23/5'11"/182) at September 7, 2010 8:07 AM

22:56 (anchored ab-mat sit-ups)

Rory, that was awesome!

Comment #68 - Posted by: gb 43/m/71"/185# at September 7, 2010 8:08 AM

5 rds
250m row
55# front squat (10)
Unanchored abmat sit-ups (15)
18" box jumps (20)

22:28

Comment #69 - Posted by: Beemer (f/39/5'4"/125) at September 7, 2010 8:18 AM

24/6'2/195

25 sdhp
135 lb front squat
ghd
24" box jump

16:15

Comment #70 - Posted by: Mok at September 7, 2010 8:24 AM

5 rds
25 SDHP 45lb
10 95lb front sq
25 Anchored situps
20 20" box jumps

23.03

Comment #71 - Posted by: Josh N M/27/5'9''/150 at September 7, 2010 8:58 AM

20:55. 25 double unders instead of row.

Comment #72 - Posted by: sbennett at September 7, 2010 9:04 AM

Subbed 115# back squats

28:10

Comment #73 - Posted by: BCG at September 7, 2010 9:09 AM

#63 Happy to help power-girl! Good work sista'!

Made up OHS WOD

95x3
110x3
115x3
125x2
125x3 PR :)

Long way to go to be in Kristan and Rebecca's league..those suckers need lots of TLC!

Comment #74 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 7, 2010 9:10 AM

I mean my OHS need the TLC..not Kristan or Rebecca!

Comment #75 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 7, 2010 9:11 AM

Thanks "Again Faster" for the video with Pat- he is one knowledgeable and funny individual.

Comment #76 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 7, 2010 9:16 AM

32.25

Comment #77 - Posted by: albino at September 7, 2010 9:19 AM

Fun workout!
F/39/128 lbs/5'3"

15:42
95# front squats
20" box

Comment #78 - Posted by: Cheryl Brost at September 7, 2010 9:29 AM

5'10/185/22 -18:07
6'2/195/21- 19:15
both as RXed

Comment #79 - Posted by: Dan at September 7, 2010 9:33 AM

As Rx'ed:

5:03 new PR

Comment #80 - Posted by: Lex at September 7, 2010 9:38 AM

29:31

Comment #81 - Posted by: Wayne at September 7, 2010 9:45 AM

Somebody please tell that guy to get down right now! A big piece of of rock has fractured and is about to fall and hit him in the head!

Comment #82 - Posted by: Steve Cole at September 7, 2010 9:46 AM

20:40 Rx'd

250m/10FS/15GHSU/20 24" BJ
rd1 :55/1:05/:44/:39
rd2 1:21/1:46/:48/:48 Had to clean the rollers on C2 seat was sticking adding to time on FS.
rd3 1:22/1:13/:52/:57
rd4 1:19/1:05/:49/:51
rd5 1:22/1:03/:55/:38

Comment #83 - Posted by: Jim D. 49/m/165/5'11" at September 7, 2010 9:50 AM

29:12 @145 Front Squat.
Do more Work Suck Less

Comment #84 - Posted by: Joshua Adkins at September 7, 2010 9:55 AM

24:38

Comment #85 - Posted by: Steven M. Platek at September 7, 2010 9:59 AM

Posted workout music playlists if anyone is interested, www.crslax.com/playlists. If you have good music/playlists you'd recommend, please pass it on (kristen@crslax.com). Happy to post your music to the current posted lists if you want to share. New music always appreciated! Thanks:)

Comment #86 - Posted by: Kristen Olson at September 7, 2010 10:02 AM

Rory: Sweet. Get some. "Snap" and all that good stuff too...

BREAK

23:47 WOD Rx'd

Comment #87 - Posted by: james.patrick [M/48/66"/135] at September 7, 2010 10:11 AM

25xSDLHP for 250m row
95lb FS
25 (vs 20) box jumps on set 1-4 due to early AM delirium
42:50

Comment #88 - Posted by: chavez at September 7, 2010 10:13 AM

As Rx'd: 21:14

M/40/6'1"/250

Comment #89 - Posted by: Dean at September 7, 2010 10:13 AM

24:49 as rx'd

Comment #90 - Posted by: SB at September 7, 2010 10:15 AM

First time doing a real cf workout in about two months. Kicked my ass. 29:00

Comment #91 - Posted by: Trevor at September 7, 2010 10:21 AM

16:34. no GHD so i did unanchored situps. I imagine GHD would've made it quite a bit harder

Comment #92 - Posted by: Nick 24/187/5'9 at September 7, 2010 10:31 AM

As Rx'd - 29:16

Comment #93 - Posted by: Michael m/47/5'9"/175/MI survivor at September 7, 2010 10:40 AM

done at crossfit. 95 pounds/ v ups/ 24 inch box.

27:10

Comment #94 - Posted by: dandny at September 7, 2010 10:43 AM

Chris, Comment #18

Thats wierd that you say that because I just took it this weekend at Crossfit Morristown and found it to be too easy. What did you do to prepare for it?

PS, the level 1 cert at crossfit morristown was awesome and will serve me as a reenforcement to what I already knew about crossfit and its methodology. Also, my technique has improved since I attended, because the coaches gave me a new way of looking at how I go about performing the movements.

Comment #95 - Posted by: Greg Szorc at September 7, 2010 10:43 AM

26:23 sub'd 20 SDHP 95lbs for rows. I totally forgot it was supposed to be 45 lbs, no wonder they sucked so hard

Comment #96 - Posted by: Blanco at September 7, 2010 10:49 AM

Weekend full of trail running, swimming, kayaking, biking, etc.

Today played with some weights…then tried some heavier weights. First time in over a month…
All weights are well off of PR but I can already feel it so I am happy for the nice workout.

SP rep 1: 80-85-80-80-80 brought bar down SLOOOOWLY, like a negative
PP rep 3: 105-100-100-100-100, on 3rd rep brought bar down SLOOOW
SJ rep 5: 115-115-115-115-115

had just set a PR of SJ rep 5: 135 pre surgery too! Oh well! I have gotten my running pace faster so all is good ;)

Erin

Comment #97 - Posted by: in8girl at September 7, 2010 10:58 AM

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

SUB 25 reps sumo deadlift high pull for row.

time 29:49

That was slow. It was a breathing thing for me. I needed this.


sumos were ok, broke after 3rd round. FS ok broke on 3rd round
GHD's unbroken and easy
box jumps slow as always.

Comment #98 - Posted by: NikNichols42yo 5'7'' 165lbs at September 7, 2010 11:02 AM

49 / 180

as rx'd

25:13

Comment #99 - Posted by: tom perry at September 7, 2010 11:09 AM

as rx'd:
19:18

Comment #100 - Posted by: Shawn B. M - 38 - 5'9" - 153# at September 7, 2010 11:25 AM

250M row set at 6
10 75 lb. f. sq.
15 1,3,5 rnds. 30 back ext. rnds. 2,4 15 GHD
20 20 in. b.j.'s

5x

time-28:24

Comment #101 - Posted by: The Anaconda at September 7, 2010 11:25 AM

26:53
110# squat
Sit-ups were anchored and touched the floor over my head each rep.

Comment #102 - Posted by: Linwood Wright at September 7, 2010 11:29 AM

M/43/173#/5'9"

23:34 Rx'd


Comment #103 - Posted by: fyrwrks416 at September 7, 2010 11:33 AM

as rx'd

17:46

Comment #104 - Posted by: Michaela Xavier F/32/129/5'6" at September 7, 2010 11:37 AM

Five rounds for time of:
Row 250 meters
55 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 12inch box

28:07

Comment #105 - Posted by: Dave P at September 7, 2010 11:38 AM

Five rounds for time of:
Row 250 meters
45 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 6 inch box

28:13

Comment #106 - Posted by: susan m at September 7, 2010 11:39 AM

16:46

Comment #107 - Posted by: JDisch at September 7, 2010 11:44 AM

miss read the wod early this morning....so i did:

5 rds
400m run
10 fr squat 85lbs
15 ghd
15 sit ups
20 box jumps
36:52

Comment #108 - Posted by: angie at September 7, 2010 11:52 AM

40/m/190
sub 90lb seated rows...no machine

19:56

Comment #109 - Posted by: JackM at September 7, 2010 12:01 PM

M/50/6'3"/165

Five rounds:
Row 250 m
50 pound db front squat, 10 reps
15 sit-ups
20 box jumps

22:03

Semper Fi.

Comment #110 - Posted by: Major Dad at September 7, 2010 12:01 PM

This was nice.

With some distance between rower and rack.

FS at 50 kg
Situps at incline bench

23,26

Comment #111 - Posted by: Johan S at September 7, 2010 12:02 PM

M/44/180#

As Rx'd - 24:38

Comment #112 - Posted by: Alan at September 7, 2010 12:06 PM

CFWUx1
BWU

44:39

No GHD machine, but sub'd with an extended bench of a pull-down machine.
30" box for box jumps.

Ernest 40/M/61"/164

Comment #113 - Posted by: twiki2 at September 7, 2010 12:07 PM

16:17 (Run instead of row, sit-ups instead of GHD, 95# front squat, 24" box jumps)

Comment #114 - Posted by: Ashley Westerheide-Eyink at September 7, 2010 12:14 PM

@brooks
warmup
cfwu 2x15
95# (move up)
GHD
24
34:49

Comment #115 - Posted by: budd 51 5'9' 170 CF 1206 at September 7, 2010 12:20 PM

Great workout! My globo had everything spread out so I'm sure people were looking at me sideways as I ran from one spot to the other!

As Rx'd - 23:50

must go faster...

Comment #116 - Posted by: NateDog at September 7, 2010 12:21 PM

As Rxd
21.58

Comment #117 - Posted by: Jonblaze at September 7, 2010 12:24 PM

21:05 as rx'd

Comment #118 - Posted by: Kiko M36/165/5'9" at September 7, 2010 12:24 PM

M/24/165/5'7"

Rx'd 16:44

Comment #119 - Posted by: Focker - Crossfit Taranis at September 7, 2010 12:25 PM

m/178cm/86kg/34y
Five rounds for time of:
SUB 25 reps sumo deadlift high pull for row 250m
135 pound Front squat, 10 reps
SUB 15 toes to bar for 15 GHD Sit-ups
20 Box jumps, 24 inch box
26:25

Comment #120 - Posted by: gepeto at September 7, 2010 12:28 PM

M/32/6'3"/200

21:39

Comment #121 - Posted by: Ben S at September 7, 2010 12:32 PM

subbed SDHP for row.....everything else as prescribed:

24:45

Comment #122 - Posted by: Ken Mitchell at September 7, 2010 12:46 PM

27/m/5'11"/175
As rx'd
22:25
FS unbroken. Too long rest.

Comment #123 - Posted by: justaman - liberty, sc at September 7, 2010 12:47 PM

m/28/5'7"/190

had to cut it short

4 rds
subbed sdhp (45#)
rest as rx'd

19:20

BMG, Afghanistan

Comment #124 - Posted by: Ty at September 7, 2010 12:47 PM

Five rounds for time of:
SDHP, 25 reps
135 pound Front squat, 10 reps
15 decline Sit-ups
20 Box jumps

18:08

Comment #125 - Posted by: coyo at September 7, 2010 12:53 PM

Row 250 meters
60 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
4:24

Row 250 meters
60 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
3:48

Row 250 meters
60 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
4:19

Row 250 meters
70 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 24 inch box
3:43

Row 250 meters
70 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
3:58

20:15

Comment #126 - Posted by: avitevet at September 7, 2010 12:55 PM

That video of Rory makes it clear...TGUs for time are clearly dangerous...he clearly could not handle the weight and it appears he has not gained any work capacity from doing them...ha, ha.

Nice work, Rory...that was awesome!

Comment #127 - Posted by: rencol at September 7, 2010 1:02 PM

sub'ed 25 SDHP @ 45# for 250m row

otherwise as rx'ed

28:53

Comment #128 - Posted by: Jeremy H at September 7, 2010 1:04 PM

F/40/5'4"/117
Had to modify. Thought I had to be on pool deck to work and had a time constraint so...
-500m row (2:11)
-10 front squats (65lbs)
-15 situps (balance disc, no GHD)
-20 x 24" box jumps
X2
-500m row (2:10)
Went to pool, found out I had 20 minutes to spare so did another round.
-500m row (2:09)
-10 front squats (65lbs)
-15 situps
-20 x 24" box jumps
X2
-500m row (2:13)

Wasn't exactly as rx'd, but best I could do with work/time constraints.

Comment #129 - Posted by: Heather Szabo at September 7, 2010 1:18 PM

30/M/5'10/ 143

AS RX'D

21:32

Broke down the Front squats into 5,5 in each round, next time this WOD comes around my whole goal will be to do the Front squats unbroken, that will save me maybe 5 to 6 minutes. Don't go all out in the ROW, Box jumps and GHDs were unbroken for the most part, I took my time in the row machine with about a minute each row. Nice WOD.

SANTI

Comment #130 - Posted by: SANTI at September 7, 2010 1:22 PM

M/22/5'10"/170

Changed it up a bit due to a nagging injury and not having a row machine

Five rounds for time of:
Run 1/5 mile
135 pound Back Squat, 10 reps
20 Sit-ups
20 Box jumps, 24 inch box (was more like 2.5 ft)

26:30

Comment #131 - Posted by: Dan Lav at September 7, 2010 1:28 PM

m 37/6'1"/215

WOD
20k sf gym, each exercise in a different corner, run between, clean bar from floor to squats
17:36 as
Had a local texmex cheat meal for Labor Day so...
hit 5 rounds:
hanging cleans 175#
20 box jumps, 36"
Finished with 5k

sleeps


Comment #132 - Posted by: Scott T at September 7, 2010 1:53 PM

f/40/177/5'11"

My watch says 22:19

I forgot to start it until after the first 250m row while I was climbing the stairs from the basement to the garage. Front Squats 95#, box jump 23", regular situps as I did GHD situps yesterday (and I think I'm overly paranoid of getting rhabdo... kind of like some kind of irrational fear, really). My son's school called during round 4 as they wanted to know how my son was getting home (I was going to pick him up) and the dog kept parking herself right where I had to be next.

Good workout. I wonder what my time really was.

Annnddd.... it didn't require me to put my arms over my head... yay!

Comment #133 - Posted by: JuliePlatt at September 7, 2010 1:54 PM

m/22/180

subbed SDHP for row (25 reps)

everything else rx'd

21:00 on the nose

Comment #134 - Posted by: harry at September 7, 2010 1:54 PM

as rx'd - 23:53

lost a lot of time moving from the rower to the station where I had everything else set up.

Comment #135 - Posted by: cnc at September 7, 2010 2:03 PM

Subbed 250m run and 25 abmat sit ups

18:33

Comment #136 - Posted by: BH2 m/31/5'9/178 at September 7, 2010 2:37 PM

m/18/150
130 front squats (no 45 plates)
everything else px'd
20:10

Comment #137 - Posted by: jmolinar at September 7, 2010 2:37 PM

24:20 rxed.

Comment #138 - Posted by: tom at September 7, 2010 2:38 PM

M/28/70/160

As Rx'd - 31:00

Slow time compared to everyone else here. FS were a little tough. My legs are still fried from yesterdays double of OHS and "Severin". My squats overall have been terrible though.

Must be faster!

Comment #139 - Posted by: WJC at September 7, 2010 2:41 PM

m/45/185

19:57

Comment #140 - Posted by: cosmo at September 7, 2010 2:55 PM

As Rx'd
30:46

Comment #141 - Posted by: LT TILL at September 7, 2010 3:04 PM

FSs after the row were tough, had to split them into sets of 5, power cleaned from ground. Used 132lb (60kg). No GHD so subbed 2x anchored situps, full ROM.

31:06

[31:06]

Comment #142 - Posted by: JonK at September 7, 2010 3:04 PM

M/42/180

As rx'd:

28:13

Boy, did I plod through that one.

More better faster

Comment #143 - Posted by: Marty at September 7, 2010 3:11 PM

24/M/148/5'6"

As RX'd except for 65lb front squats
No idea on time because the timer messed up.

Comment #144 - Posted by: Andrew at September 7, 2010 3:15 PM

m/39/76/210

22:10 as rx'd

Comment #145 - Posted by: Chas at September 7, 2010 3:18 PM

24 / M / 5'9" / 137lbs

Split jerk 1-1-1-1-1-1-1

120-125-130-135-140PR-145PR-150PR

I know I could do more if my form was better. Some bumper plates would help too, since the most dicey part of this lift is getting the bar back down without them.

Comment #146 - Posted by: BC at September 7, 2010 3:24 PM

15:03 as rx'd

Front Squats from rack

Epic spill on rep 11 of the last set of box jumps cost me the sub 15.

Oh, well. So it goes.

Comment #147 - Posted by: Jamo at September 7, 2010 3:26 PM

24:04
As rx'd M 186 6" 34yo.

Fire Alarm went off at the beginning of 5th round. Stopped clock.. started again. Lots of running around from station to station.

No excuses though... could have gone harder.

Comment #148 - Posted by: Jdude at September 7, 2010 3:29 PM

29/F/102 lbs
(First squat was 65 lbs but was too heavy, so I paused time and changed to 45 lbs.)

3 Rounds
1 minute jump rope
45 lb. front squats x 10
15 sit ups
2nd step box jumps x 20

11:44

Comment #149 - Posted by: Alisha311 at September 7, 2010 3:37 PM

24:16

3 rounds:
crazy bell bench press 70lbs
dip shrugs

Comment #150 - Posted by: jc at September 7, 2010 3:38 PM

29:43 as rx'd except for 3rd round where I subbed 25x 45# SDHP because both rowers were taken. Damper set to 8.
Front squats really choked me out.

Comment #151 - Posted by: Del M/27/170/5'5" at September 7, 2010 3:42 PM

32:05

sub Back squats due to shoulder injury.

M/42/180 lbs.

Comment #152 - Posted by: Brendan at September 7, 2010 3:59 PM

19:04 as is

Comment #153 - Posted by: Brackon at September 7, 2010 4:10 PM

nice job with the video from last weeks WOD I wanted to see him do it and he did. That is f'in impressive that not only did he do it again but he crushed his last time. Strong work!

Comment #154 - Posted by: Brad at September 7, 2010 4:12 PM

18:07 Rx

That was big. A lot of moving.

Comment #155 - Posted by: Grrrrreg at September 7, 2010 4:13 PM

M/20/71"/170

Subbed SDHP for row, 135lb Front Squat first two rounds then 115lb

21:58

Comment #156 - Posted by: Alex at September 7, 2010 4:13 PM

24:35 doing back squats.

Comment #157 - Posted by: guitarman29 at September 7, 2010 4:22 PM

Subbed SDHP...no rower here where I am right now. Subbed decline situps...again, no GHD equipment where I am right now.

16:03

Comment #158 - Posted by: Wade at September 7, 2010 4:31 PM

21:00 rx'd

Comment #159 - Posted by: D. Swan at September 7, 2010 4:33 PM

About 22 minutes. Substituted SDHPs for Rows, as I dont have a row machine. Wow, talk about a killer lower back workout!

Jeremy

Comment #160 - Posted by: Jeremy Drenning at September 7, 2010 4:36 PM

5 rft:
25 SDLHP w/45# KB
10 back squats #135
15 unanchored Abmat, alt hands touching floor behing head
20 box J, 20"

23:31

Lots of subs for equipment and injury.

Note to future self: do NOT wear shorts with pockets on a box jump day. Almost broke off my thumb way more than once, hooking it into the stupid pocket.

Comment #161 - Posted by: Benny M/41/74"/225 at September 7, 2010 4:38 PM

39M/5'10"/170#

W/U: ROM exercises, 20x each.

As Rx: 18:50.

C/D: mWOD, no. 16.

D7 on erg; rock bottom FS; hand to floor at bottom and to foot at top on GHDSU; full hip extension on top of box.

More intense than I had expected. Like this one

Comment #162 - Posted by: rjf (Since 07-20-07. WOD no. 860) at September 7, 2010 4:41 PM

Scaled to 95# and "full range" sit ups:

21:03

This was a really fun WOD. I think I could have pushed a little harder on the last couple rounds during rowing and FS, but I was pacing myself so I wouldn't burn out my legs or lungs too soon. Sub-20 next time!

Comment #163 - Posted by: angstadt530 at September 7, 2010 4:44 PM

Great one! 19:30 with 125 lb. bar.

Comment #164 - Posted by: Seigs at September 7, 2010 4:45 PM

sub'd 200m run for 250m row...

18:22

Comment #165 - Posted by: MarcusG 5'9" 170 at September 7, 2010 4:49 PM

35/M/6'00/188

Hotel gym (Beijing)
No GHD, subbed standard sit-ups.

23:16

Comment #166 - Posted by: Dan D. at September 7, 2010 5:03 PM

rx'd 24.21

Comment #167 - Posted by: controlfreak at September 7, 2010 5:07 PM

5 rounds:

250m row
135# front squat 10 reps
15 ab mat situps
24" box jumps 24 reps

27:28

m/35/236

Comment #168 - Posted by: toby d at September 7, 2010 5:15 PM

22:23

Comment #169 - Posted by: cody h at September 7, 2010 5:16 PM

subbed row with 65lb sdhp's (25)
135lb ft squat 10
swiss ball ghd 15
24" box jump 20 reps

Comment #170 - Posted by: Troy at September 7, 2010 5:37 PM

forgot my time

13:58

Comment #171 - Posted by: troy at September 7, 2010 5:39 PM

25/F/130#

17:55

Comment #172 - Posted by: katie ann at September 7, 2010 5:47 PM

m/50/180 as Rx'd
19:00

Comment #173 - Posted by: JamesFrancis at September 7, 2010 6:01 PM

31 yom, 190 lbs


20:02

subbed 95 lb for front squats

Comment #174 - Posted by: Jeff Weltmer at September 7, 2010 6:04 PM

5rds:
Row 250 meters
95 pound Front squat, 10 reps
10 GHD Sit-ups
20 Box jumps, 24 inch box

27:59

Went slow on the GHDs, figured it was about time to get back on that horse, being cautious with that movement though. :)

Comment #175 - Posted by: brittk at September 7, 2010 6:08 PM

WU: Lunges, broad jumps, shuttles
Shoulder mobility

WOD:

18:39 rx'd

(3:31,3:46,3:56,3:54,3:30)

FS's cleaned from ground
did 25 BJ's first rnd, did 15 last rnd to even out.

then taught rampup class

later,
b
m/33/5'8-1/2"/169

Comment #176 - Posted by: brian p at September 7, 2010 6:23 PM

As Rx'd
20:14

Comment #177 - Posted by: William Hewitt M/34/507/157 at September 7, 2010 6:23 PM

WU: Lunges, broad jumps, shuttles
Shoulder mobility

WOD:

18:39 rx'd

(3:31,3:46,3:56,3:54,3:30)

FS's cleaned from ground
did 25 BJ's first rnd, did 15 last rnd to even out.

then taught rampup class

later,
b
m/33/5'8-1/2"/169

Comment #178 - Posted by: brian p at September 7, 2010 6:24 PM

My last workout as a 36 year old!

Coach Glassman gave me a rest day for my birthday. Awesome.

19:33 as Rx'd with a 20 second dog chasing session in the middle of the second round.

37 is going to be a banner year!

NEVER QUIT!!

Comment #179 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at September 7, 2010 6:25 PM

115# for the front squats. 24:56

Comment #180 - Posted by: Libbie at September 7, 2010 6:27 PM

m/42/200/5'11"

Five rounds for time of:
Row 250 meters
89 pound Front squat, 10 reps
15 roman chair Sit-ups
20 Box jumps, 16 inch box
4:55, 10:04, 14:52, 21:09, 26:33
26:33 final

increase FS next time.

Comment #181 - Posted by: slowweak at September 7, 2010 6:41 PM

Done with my fiancee H e r m ;-)
Me: rx for chicas #95 front squats/ 20" box 23:26
Honey: #135 front squats, subbed runs for rows, and subd k2e for ghd (so i could use the equipment!) 23:01

Comment #182 - Posted by: Cookie 43/5'6"/mom of 3 at September 7, 2010 6:45 PM

21 inch box, subbed sdhp with 45lbs for row, did ghd situps using bench.

14:47

Comment #183 - Posted by: Kevin McClellan 49/195 at September 7, 2010 6:48 PM

My C2 Rower is at the bottom of the Atlantic or the Pacific (there's no telling which) as the result of an absolutely botched military PCS move, so I had had to haul the weights to the pool and proceed from there.

I swam 100's in place of the rows - which I much rather would have done, but I got the idea of today's WOD, continuous motion.

24:40 total; 100 swims are longer than 250 rows

The wife swam 50's and squatted 85, and had a similar time, though for four rounds.

Comment #184 - Posted by: TRN III at September 7, 2010 6:53 PM

Rx. 21:20

Comment #185 - Posted by: JohnnyA M/40/190/5'7 at September 7, 2010 6:55 PM

Subbed weighted sit-ups with a 16kg KB in each hand for the GHDSUs all else as rx'd.

33.34

Comment #186 - Posted by: MTR/m/168/5'9" at September 7, 2010 6:56 PM

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Front squat 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2
Row 250M, 24” box jump x 5.

As rx’d: 32:15
Foam roll after

Comment #187 - Posted by: Sesoku at September 7, 2010 6:58 PM

well due to a crowded gym my time suffered some because i would have to travel from all over the gym to my different stations and then have to wait or put my weight back on the bar because someone racked it, my first set of squats was 110lbs bc of lack of a bar to use, and my last two sets of rowing where combined bc someone was on the machine during my 4th set

my time was 23:44.72

Comment #188 - Posted by: austin cooper at September 7, 2010 7:01 PM

Working on some basic movement skills. Squatted up to 255 and then did a quick WOD that consisted of 15 squats 90 pounds, 15 squat cleans and 15 push press. Then wrestled around on the mat.

Comment #189 - Posted by: José Riesco III, 24, 170 at September 7, 2010 7:03 PM

M/49/6'3"/195

as rx'd
28:49

Comment #190 - Posted by: JimL at September 7, 2010 7:16 PM

AMRAP 20 min (5 K2E, 10 Air Squat, 15 DU's) 21 rds.

Comment #191 - Posted by: B. Rhaly at September 7, 2010 7:19 PM

3 rds
11:05

Comment #192 - Posted by: Jon-David at September 7, 2010 7:23 PM

24.03 as rxed

Comment #193 - Posted by: Kyle A. at September 7, 2010 7:29 PM

m 30 171
as rx'ed
14:50
CrossFit New Orleans

Comment #194 - Posted by: Brandon Ecker at September 7, 2010 7:37 PM

115lb back squat for rounds 2-5.
toes to bar instead of GHD

26:03

Comment #195 - Posted by: Alex at September 7, 2010 7:38 PM

25:30 as rx'd

Comment #196 - Posted by: Ronnieboy at September 7, 2010 7:43 PM

15:42

Comment #197 - Posted by: nate schrader at September 7, 2010 7:50 PM

M/24/6'1"/180

As Rx'd:
20:57
FS were all unbroken and felt great for once

Comment #198 - Posted by: UpstateSooner at September 7, 2010 7:55 PM

F/34/5'3"/110
5 RFT
250 meterrow
10 squats 75lb
15 GHD situps
20 Boxjumps
21Minutes

Comment #199 - Posted by: Mindy S at September 7, 2010 8:02 PM

22 min 20 sec.

Comment #200 - Posted by: sean peters at September 7, 2010 8:05 PM

Jeff @ 2.0
14:54

Comment #201 - Posted by: Jeff & Charity @ CF Snohomish at September 7, 2010 8:08 PM

As Rx'd

TT = 24:37

Comment #202 - Posted by: Tank M/36/5'11"/262 at September 7, 2010 8:17 PM

M/22/6'2"/175

OH Squat from yesterday: 3-3-3-3-3
135, 155, 165, 175(f), 165

Stupid metal plates. One day I'll have oly plates and then I'll be able to drop them and really max out. One day...

Then today As Rx'd:
20:25

Was hoping for sub-20 but I'm still pretty happy with that.

Comment #203 - Posted by: Jordan D. at September 7, 2010 8:32 PM

D - abmat situps - 25:43
A - 65#, 12" box, abmat situps - 24:34

Comment #204 - Posted by: hub m/29/6'/165 at September 7, 2010 9:17 PM

24:45
as rx'd

Comment #205 - Posted by: matt at September 7, 2010 10:30 PM

cfwu

subbed 30 unanchored situps with soles of feet together for ghd each round.

26'05"

Comment #206 - Posted by: Tim 33/5' 10/ 165 at September 8, 2010 12:10 AM

24:41

Comment #207 - Posted by: TomO/44/M/200 at September 8, 2010 2:45 AM

19:29
Subbed 45# SDLHP for rowing. Otherwise, as rx'd.

Comment #208 - Posted by: Mik at September 8, 2010 4:05 AM

46\175\M

rx'd 24:10

Comment #209 - Posted by: Old_man at September 8, 2010 4:19 AM

2x10lb dumbbells for row, 25 reps SDHP
40lb front squat
decline sit-ups
20" box
21:20

Comment #210 - Posted by: rox at September 8, 2010 4:33 AM

SUB 95# fs

46:46

Comment #211 - Posted by: Ticotexas M/40/69/150 at September 8, 2010 4:48 AM

20 min 50sec.

Had to row all at the end. Rowers are in a different room.

Comment #212 - Posted by: Joe napoli at September 8, 2010 4:52 AM

20 min 50sec.

Had to row all at the end. Rowers are in a different room.

Comment #213 - Posted by: Joe napoli at September 8, 2010 4:53 AM

20 min 50sec.

Had to row all at the end. Rowers are in a different room.

Comment #214 - Posted by: Joe napoli at September 8, 2010 4:54 AM

20 min 50sec.

Had to row all at the end. Rowers are in a different room.

Comment #215 - Posted by: Joe napoli at September 8, 2010 4:54 AM

20 min 50sec.

Had to row all at the end. Rowers are in a different room.

Comment #216 - Posted by: Joe napoli at September 8, 2010 4:55 AM

Regular sit-ups
18:30

Comment #217 - Posted by: Mike C (M/41/5'11"/205) at September 8, 2010 5:02 AM

Subs: #45 SDHP, Abmat Situps

18:53

Comment #218 - Posted by: amped 36/M/195/6' at September 8, 2010 5:03 AM

115 lb. front squat
decline situps
box jumps w/ 20 lb. vest

26:16

2-3 minutes total walking between stations

Comment #219 - Posted by: cbecker at September 8, 2010 5:25 AM

5 rounds
17:00
Rx

Comment #220 - Posted by: mike ford at September 8, 2010 5:48 AM

1 Mile on the Airdyne subbed for Rows was a brutal replacement. Everything else as rx'd..= 23:19

Comment #221 - Posted by: Phit at September 8, 2010 5:48 AM

m/33/5'9/175

subbed GHD sit-ups for regular sit-ups and did 18 inch box instead of 24

24:40

Comment #222 - Posted by: elliott at September 8, 2010 6:42 AM

33/175/m

25 SDHP with 45# plate
10 back squats
20 sit-ups
20 jumps onto tailgate of truck @ 32.5"

24:20

Comment #223 - Posted by: pino at September 8, 2010 6:51 AM

21:54

cruising until last round, everything difficult at that point.

Comment #224 - Posted by: mtvet/45/6'/211 at September 8, 2010 7:27 AM

m/26/5'9/172

25 SDHP with 45# barbell
rest as rx'd

21:54

Comment #225 - Posted by: Corey at September 8, 2010 7:33 AM

WOD:
5 rounds for time
25 Sumo Deadlift High Pulls
10 Front Squats 135lbs/95lbs
15 GHD situps
20 Box jumps (24inch/20inch)

Jen: 18:37 (95lbs)
Harold: 20:39
Eric: 20:54
Derek: 21:30 (115lbs)
Brad: 26:05 (95lbs)
Krystin: 26:47 (75lbs, 2 rounds mod ghds)
Ryan: 29:47 (115lbs~ regular situps?)

Comment #226 - Posted by: jenniferg at September 8, 2010 7:46 AM

F/25/152

Pack version:
250m row
10 FS @ 65# (5-5)
15 unanchored situps
20 box jumps (20")

26:00

Fun!!

Comment #227 - Posted by: jess at September 8, 2010 7:49 AM

Way harder than I thought it would be. Didn't help hitting 3RM B.Squats, F.Squats, and OH Squats (4 sets each) the day before. To add a bit more 'pushing' into the wod (to balance out the pull from the row), I turned the Front Squats into thrusters at 115lb. Otherwise RX'd. 24:15

Comment #228 - Posted by: Eddie at September 8, 2010 7:53 AM

M/36/6'/216#

Pretty tough. Due to one bar available in area already being used did FS at 100# between other persons sets and did half the box jumps at 24" and the other half at 20". Row and GHD as Rx'ed

28:20

Comment #229 - Posted by: EREKG at September 8, 2010 7:56 AM

F/29/5'3"/135 lbs
250 m row (2x) + 200 meter run (3x)
FS = 110#
GHD as Rx'd
20" box jumps
34:59

Comment #230 - Posted by: Tia at September 8, 2010 8:16 AM

As rx'ed - 30 min

Comment #231 - Posted by: Storm at September 8, 2010 8:27 AM

36.30
115lb
incline-anchor situp
row machine upstairs downtown

Comment #232 - Posted by: footdoc at September 8, 2010 8:33 AM

sit ups on ball, alternating hands touching the ground. all else as rx'ed, squats unbroken. rowing machine about a 30 second walk away added a lot to this time.

25:45

Comment #233 - Posted by: mr. blue at September 8, 2010 8:44 AM

32/m/5'10"/210

Did not have access to GHD or 24 inch box...had to improvise

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 unanchored Sit-ups
20 Box jumps, 18 inch box

22:39

Comment #234 - Posted by: D Craig at September 8, 2010 8:45 AM

M/20/160
As rx'd

23:28

Comment #235 - Posted by: castillo at September 8, 2010 8:50 AM

24:12 200M run GHD situps on tractor tire

Comment #236 - Posted by: Allie 26.2CF at September 8, 2010 9:46 AM

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
30 Abmat Sit-ups
20 Box jumps, 30 inch box

Time 26:07

Comment #237 - Posted by: jeff gebbie at September 8, 2010 9:55 AM

M/30/173/5'10"

subbed 25 reps of 55lb SDHP for rows, otherwise, as rx'd

18:09

Comment #238 - Posted by: Mark at September 8, 2010 10:01 AM

As RX'd except 95# Front Squats in lieu of 135#.
18:31

Comment #239 - Posted by: dyagg at September 8, 2010 10:05 AM

32 min @ 95#

Comment #240 - Posted by: MaroonSwim at September 8, 2010 10:22 AM

18:41 as rx'd

Comment #241 - Posted by: Matt P at September 8, 2010 10:34 AM

As Rx'd: 23:25

Comment #242 - Posted by: Dennis M/27/6'0/190 at September 8, 2010 10:50 AM

19:42

m 27 180 72''

Comment #243 - Posted by: Hitman at September 8, 2010 10:51 AM

31:33
5rds
row 250m
front squat- 75lbs
ghd situps
24in box for box jumps

Comment #244 - Posted by: em :) at September 8, 2010 11:17 AM

Mod- 95#FS/25SUs/20"BJ
Rd1-0:54/0:43/1:08/1:15=4:00 pace is set (first 10BJ@24")
Rd2-0:58/0:40/1:01/0:52=3:32 much faster BJ
Rd3-0:58/0:33/0:57/1:02=3:32 holding on! Yes.
Rd4-0:58/0:38/1:18/1:01=3:55 Situps struggling
Rd5-0:58/0:34/1:09/1:04=3:44
Total= 18:44 PR
Regrets... Man I love to Rx and usually I go out to heavy/hard then have to scale. Today was a first doing the opposite... I feel like I could have done a lot more... though a lot slower! ;-)
Try 115#FS/GHD with ball-bench/24"BJ

Comment #245 - Posted by: Phoenix at September 8, 2010 12:18 PM

23:55

1:30 min Run on treadmill
135# front squat 10 reps
15 sit-up on incline, butt raised of seat
20 box jumps

Comment #246 - Posted by: nucf m/24/5'7"/155 at September 8, 2010 12:40 PM

m/20/6'3"/226lbs

25:15

everything's the same but subbed the ghd's for 30 standard sit ups

the extra reps on the sit ups took a long time, calves were dying at the end as well.

pretty awesome though

Comment #247 - Posted by: Murray at September 8, 2010 1:46 PM

m/20/6'3"/226lbs

25:15

everything's the same but subbed the ghd's for 30 standard sit ups

the extra reps on the sit ups took a long time, calves were dying at the end as well.

pretty awesome though

Comment #248 - Posted by: Murray at September 8, 2010 1:46 PM

CFWU x3

26:10
25 sdhp for row
ghd was bent over a bench with feet anchored
box was on 20" bench

Comment #249 - Posted by: Matthew at September 8, 2010 2:04 PM

one change: did situps on decline bench b/c I don't have a GHD.

14:00

m/28/6'3"/212

Comment #250 - Posted by: Nathan Kauffman at September 8, 2010 2:04 PM

M/33/5'4"/140lbs
Subbed physioball with feet anchored for GHD.
All else as RX'd
22:33

Comment #251 - Posted by: Matthew Burritt at September 8, 2010 4:11 PM

24.03 as rxed

Comment #252 - Posted by: Kyle A. at September 8, 2010 4:34 PM

5 Rounds for time

38/m/6/185
#45 Sumo Deadlift high pulls, 25 reps
135 pound front squat, 10 reps
15 abmat Sit-ups
20 Box Jumps, 24 inch box
Time = 25:30

28/f/501/140
#45 Sumo Deadlift high pulls, 25 reps
95 pound front squat, 10 reps
15 abmat Sit-ups
20 Box Jumps, 24 inch box (Rounds 4-5 used 21" jumps on bumpers due to her striking her shins on the box - rather substantially. I was amazed she even finished the WOD)
Time = 33:53

Comment #253 - Posted by: Jeremy A. Olive at September 8, 2010 5:11 PM

25:58

sub 115 front squat

this workout was pretty killer on my legs. overall good wod though.

Comment #254 - Posted by: Dexter 18/6'0"/145 at September 8, 2010 5:39 PM

As Rx'd 21:45

Comment #255 - Posted by: Thatcher M/43/5'10"/194 at September 8, 2010 6:34 PM

Five rounds for time of:
Row 250 meters - sub 45# sdhp 25 reps
135 pound Front squat, 10 reps
15 GHD Sit-ups - sub abmat situps feet unanchored in butterfly
20 Box jumps, 24 inch box

22:22

Comment #256 - Posted by: tdhalls at September 8, 2010 6:46 PM

RX'd 20:32

Comment #257 - Posted by: Connor Healy at September 8, 2010 7:09 PM

26:30

had to fight pukie that wod, haha

Comment #258 - Posted by: Raph at September 8, 2010 8:05 PM

95 lbs for front squat, 18 inch box: 26:49

Comment #259 - Posted by: thinlizzie at September 8, 2010 8:31 PM

21:26

only sub was step-ups for box jumps due to a nagging knee injury. Somehow, I think the step-ups may have slowed things down even though they are an easier exercise.

Comment #260 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at September 8, 2010 8:45 PM

run instead of rows

115# squats

39:53

Comment #261 - Posted by: Josh 26.2CF at September 8, 2010 9:16 PM

Me 4 Rounds of:-
Row 0.5
10 Front Squat 60Kg
15 Sit-ups
20 tuck jumps

20:09

James 4 Rounds of:-
Row 0.5
10 Back Squat 60Kg
15 Sit-ups
20 tuck jumps

20:57

Comment #262 - Posted by: Optimistic Dan at September 9, 2010 1:02 AM

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

20:36

Comment #263 - Posted by: Bells 37/6'1"/190 at September 9, 2010 6:02 AM

As Rx'd:

23:20

Much more difficult than it looked at first glance. Box jumps when fatigued can be dangerous.

Comment #264 - Posted by: Clinton Chizinski at September 9, 2010 6:32 AM

17:37 as r'xed xpt 15 anchored Sit-ups

Comment #265 - Posted by: Repto M/40/5'11''/222 at September 9, 2010 8:04 AM

25 SDLHP
all else rx'd

21:10

Comment #266 - Posted by: ferb44 at September 9, 2010 8:55 AM

20:25 as Rx'd

Comment #267 - Posted by: Jette 41/M/5'11"/175 at September 9, 2010 10:14 AM

Name of this WOD? Find it frustrating when there's no name to reference when talking to others who CF...

Comment #268 - Posted by: Geoff-UK at September 9, 2010 11:10 AM

24:53

Comment #269 - Posted by: James Cebedo at September 9, 2010 11:36 AM

30 minutes rx'd

Initially thought I was only going to do 3 rounds, but after 3 rounds it felt like I should keep going. Everything unbroken.

Lost the most time on the box jumps - my technique is slow.

Comment #270 - Posted by: clark at September 9, 2010 11:37 AM

26:20

115# F-Squat, regular sit-ups

Comment #271 - Posted by: JMD 31/184/6'1" at September 9, 2010 12:05 PM

As rx'd, 19:24.

My buddy had told me this one was hard. It didn't look so bad on paper - famous last words, right? First row was 1:30 pace, all subsequent were around 1:45. Front squats felt pretty heavy after the row. I had about a 15 second walk between rower and squat rack, but this time was needed, and helped me pace this one out a bit. Had to push pretty good through the last round to finish sub-20.

Comment #272 - Posted by: Mel/37m/5'10"/175 at September 9, 2010 12:06 PM

All over the map -- on balance, easier than rxed

42:00

Comment #273 - Posted by: Doug Sunshine at September 9, 2010 12:35 PM

M/26/160/5'10

Scaled to 95lbs and completely forgot about the situps.

15:48

Comment #274 - Posted by: Mayhem at September 9, 2010 12:46 PM

24.39 as rx'd
It is no measure of health to be well adjusted to a profoundly sick society. - J. Krishnamurti

Comment #275 - Posted by: Espinosa m/25/5'11"/165 at September 9, 2010 1:30 PM

20:30 RX'd
M/29/6'1/210

Comment #276 - Posted by: Loren Walden at September 9, 2010 1:59 PM

17:03 rx'd

Comment #277 - Posted by: pete at September 9, 2010 4:47 PM

15:42

Comment #278 - Posted by: nate schrader at September 9, 2010 5:06 PM

Scaled FS down to 115#; subbed Straight legged sit ups (no GHD) 22:20

Comment #279 - Posted by: GU997 M/41/185/5'10" at September 9, 2010 5:08 PM

24:34
subbed 25 reps 55 lb. KB SDHP for rows
all rounds under 5 min.

Comment #280 - Posted by: DOPP at September 9, 2010 5:33 PM

31:19

Front Squats taken from rack & SUB decline situps for GHD, 1:1. First time doing that many FS at 135. It feels good!

I must push harder. I rest way too much to be considered acceptable. I am looking forward to my first Fran on Saturday (I'm 2 days behind).

Thanks for the WOD!

ian

Comment #281 - Posted by: ian at September 9, 2010 6:11 PM

18:02
jumps @ 21"

Comment #282 - Posted by: mcdontron at September 9, 2010 6:55 PM

Five rounds for time of:
Row 125 meters
70 pound Front squat, 10 reps
8 GHD Sit-ups
10 Box jumps, 24 inch box

13:06 (2:11, 2:57, 2:24, 3:04, 2:28)

Comment #283 - Posted by: rawhide at September 9, 2010 7:23 PM

Logan

25 sdhp 45#
115# squat squat
Sit-ups
20 inch box
15 minutes

Chad

45# sdhp
45# front squat
Sit-ups
10 minutes, only 3 rounds
12 inch bleacher

Comment #284 - Posted by: Logan S at September 9, 2010 8:35 PM

20:42

Comment #285 - Posted by: lk at September 9, 2010 8:38 PM

Five rounds for time of:
25 reps SDHP 45 lbs
115 lbs Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Total time: 29 mins 51 secs

Splits:
R1: 5:12
R2: 5:58
R3: 6:19
R4: 6:27
R5: 5:55

Took yesterday off. Man, I'm still recovering from the Severin workout - my stomach was cramping up all night and I am still a bit worn out from it.

Good stuff.

Comment #286 - Posted by: Perry Cox at September 9, 2010 11:33 PM

Forgot to time this one, but think i'm around 25 minutes or so.

Used 95lbs on front squat. Need to improve shoulder and elbow flexibility - couldnt rest bar on chest. Used the cross arms method and that worked but bar rolled forward toward the end. Better figure out the form on this one.

Used a bench and hooked my feet under something for the GHD's. Think that works like they do.

Used some steps from the aerobics room. Doubt it was 24 " but any higher wont be stable.

Good workout, but was disappointed on the front squat. Form was awful - really need to improve flexibility here before i can add any weight.

Still fun though.

Comment #287 - Posted by: Matt Garside at September 10, 2010 12:04 AM

1:06:00

Used 95 lbs for squat. Subbed running for rowing.

Comment #288 - Posted by: Tracy Marshall at September 10, 2010 3:33 AM

Subbed 1/4 mile run for 250m row (no Concept2 at globo), mat situps for GHD situps.

Splits:

R1: 5:40
R2: 5:49
R3: 6:11
R4: 6:17
R5: 6:20

Total: 30:19

Comment #289 - Posted by: Garth M/28/181/6'2" at September 10, 2010 6:04 AM

17:37 as Rx

Comment #290 - Posted by: Braden at September 10, 2010 7:16 AM

24:36 While nursing calf cramp from running 5 miles the day before.

Comment #291 - Posted by: Jross (35yom, 175#) at September 10, 2010 10:25 AM

Scaled weight.
Row: 250m
FS: 117lb x10 (cleaned: no rack)
GHD: x15
BJ: 24" x20
5 rounds, 25:30. Harsh.

Comment #292 - Posted by: Harpo m/43/5'7"/145lb at September 10, 2010 1:25 PM

M/50/153/1-1-06

Scaled to 95# (some funkiness in my L knee today)
Abmat SU

23:40

Comment #293 - Posted by: bingo at September 10, 2010 3:55 PM

m/168

as rx: 19:32

this wod would have sucked really bad if it wasn't all legs......

Comment #294 - Posted by: jnel at September 10, 2010 4:00 PM

m37/5'8/168

no rower 25 reps 45lb sdhp
everything else the same==26:40

Comment #295 - Posted by: c-loc at September 10, 2010 5:09 PM

18:32

Comment #296 - Posted by: B Miller/m/5'9"/246 at September 10, 2010 5:45 PM

Missed

Comment #297 - Posted by: Bphantom at September 10, 2010 8:20 PM

M/24/163

110lb front squats

Time: 27:30

Comment #298 - Posted by: Yessuh at September 10, 2010 9:40 PM

14.52 as rx'd

This was fun

Comment #299 - Posted by: Rosie in Atl at September 10, 2010 9:42 PM

Cohen Crispin 24.55

50kg / abmat sit ups

Comment #300 - Posted by: Ben W at September 11, 2010 3:26 AM

22:30. Did 115lb OHS, GHDs on roman chair, and burpees sub'd for BJs.

PM, CG gym

Comment #301 - Posted by: Ajax at September 11, 2010 7:30 AM

5x3 FS @ 185#. WOD as rx'd: 22.17.

Comment #302 - Posted by: M. Honcho at September 11, 2010 8:35 AM


95# squat, 19" box:  3 rds:  16:23

Comment #303 - Posted by: Drew m/42/5'10"/155 at September 11, 2010 10:07 AM

as rx'd

24:22

Comment #304 - Posted by: al deezy 33/m/155 at September 11, 2010 10:54 AM

CFWU x 3 Std,

#95 on Ft Squats, the C2 rower is approx 45" away...it translates to rest but don't think I needed that much.
28:59

Comment #305 - Posted by: F15E_WSO_M/48/6'/175 at September 11, 2010 2:05 PM

m/5'11/29/245

16:03. Had to double check my watch when I finished bc I had never had a time so close to what the guys on the main site had posted. Probably could've gone faste on the rowing too. I'm sure this will be short lived glory.

Comment #306 - Posted by: cpt mike at September 11, 2010 4:24 PM

21:57 my dumbass was soo excited about fran coming up i did the first 2 rounds thrusters instead of front squats...

Comment #307 - Posted by: KB 24/5'10/195 at September 11, 2010 6:30 PM

Somehow missed the rowing. Guess I'm doing it again...
11:59

Comment #308 - Posted by: Dryw m/31/175 at September 11, 2010 10:20 PM

18:54 subbed SDSHP's

Comment #309 - Posted by: Tyler Scott at September 12, 2010 8:41 AM

My 26th officially logged WOD:

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Scaled as:

Three rounds for time of:

45lb SDHP, 25 reps
95 pound Front squat, 10 reps
15 Anchored Situps
20 Box jumps, 24 inch box

Finished in: 16:50

NOTES:
- HR Avg of 166 (was working hard!)
- Was going to try five rounds but globo gym logistics proved difficult. Ended up being luck to get three full rounds in.
- Front squats felt GOOD! Next time will go for 135lbs...

Comment #310 - Posted by: hypnotodd m/36/5'8"/160 at September 12, 2010 8:53 AM

f/26/150/5'5"
WOD, scaled (related to sore low back from work):
45lb back squats

26:43
this was fun!
:)

Comment #311 - Posted by: erin at September 12, 2010 11:02 AM

17:14. Scaled back to 115lb front squat, anchored sit ups due to no GHD at the Globo and 18"box jumps. 5 rounds for time. Low back is a tiny bit sore but other wise I felt good. Front squats were tough.

Comment #312 - Posted by: blaine vigilante M/33/69"/190 at September 12, 2010 12:32 PM

Completed, not for time. 135lb squats. Only did 10 reps for GHD sit-ups

Comment #313 - Posted by: MJS at September 12, 2010 10:33 PM

About 21minutes. 0

Comment #314 - Posted by: Munk at September 13, 2010 12:29 AM

About 21minutes.

Comment #315 - Posted by: Munk at September 13, 2010 12:29 AM

Done on Friday 10 Sept.

31:17 as rx'ed

Comment #316 - Posted by: Joe Casale/m/36yo/5'5"/165lbs at September 13, 2010 3:36 AM

scaled
5rft
250m row
10x135# FS
12 GHD SITUPS
20 BOX JUMPS 20"

24:24

Comment #317 - Posted by: marty c m/47/6'/240 at September 13, 2010 8:28 AM

26:42

Comment #318 - Posted by: Steeliekid 42 67" 175# at September 13, 2010 11:10 AM

24:36

Comment #319 - Posted by: Jross (35yom, 175#) at September 13, 2010 11:59 AM

45lb sdlhp's
45 lb front quat

28:31

Comment #320 - Posted by: ryan k at September 13, 2010 1:41 PM

45 lb sdlhp
45 lb fs

28:31

Comment #321 - Posted by: ryan k at September 13, 2010 1:41 PM

25/m/165lbs/70"

As RXd

21:10

Comment #322 - Posted by: Eric-Clint, Texas at September 13, 2010 1:50 PM

subbed toes to bar instead of ghd situps.

21:54

Comment #323 - Posted by: Josiah Ertz at September 13, 2010 5:34 PM

m/36/5'9/180
CFWU-2. Shortcut. Forgot workout clothes after church. Back to house. Trying to get done quick before game. No Burgener or DU.
24:14
FS unbroken. BJ worst part. Breaks too long on early rounds. Got some good momentum in later rounds. Land on balls of feet, rock back to heels, keep lumbar, core tight on jump. Didn't push very hard on row, but consistent.

Comment #324 - Posted by: jrm at September 13, 2010 6:12 PM

25 SDHP @ 45#
10 FS @ 100#
30 Situps touch floor both ends
20 Box Jumps @ 30"

28:39

Comment #325 - Posted by: TheBearNZ at September 13, 2010 7:38 PM

M/33/142lbs/5'5"

Subbed physioball with feet anchored for GHD.
All else as RX'd
23:42

Comment #326 - Posted by: Brandon Burritt at September 14, 2010 4:14 AM

As rx'd

21:10

Comment #327 - Posted by: JB at September 14, 2010 4:56 AM

35 yom. 188 lbs. Probably dehydrated.

As rx'd 32:13 @ 6:30 am.
Felt half asleep.

Comment #328 - Posted by: kgw at September 14, 2010 5:15 AM

M/32/6'1"/180

as Rx'd
33:22

Comment #329 - Posted by: matthew lee at September 14, 2010 6:44 AM

M/22/70"/188#

R1 95# front squat
R2 95# front squat
R3 95# front squat
R4 45# front squat
R5 45# front squat

everything else as Rx'd

27:30

Comment #330 - Posted by: Bill Gibson at September 14, 2010 8:05 AM

M46/190
37:50
85# squat, 20" box all else rx'd...
Didn't cheat like Bryant (as usual)

Comment #331 - Posted by: Kaiman at September 14, 2010 8:59 AM

Did Pack, with box jumps scaled up. Also had to run about 25 yds (one way) to rower from other equipment

Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 24"

23:00

Comment #332 - Posted by: Brian R 48/6'2/188 at September 14, 2010 9:25 AM

This one was a killer. No row machine, so subbed 1/4 mile run. No 24" box, so subbed lateral bench jumps. Reps and weights as Rx'd

~35min

Comment #333 - Posted by: Eric B: M/30/185/6'3 at September 14, 2010 10:20 AM

M54yo 232

row 250m...waited twice just a little bit for the one rower that we have.
105lbs front squat
Abmat situps
20" box

32:47

...need more on the front squats....still not racking well.

Comment #334 - Posted by: do_b330 at September 14, 2010 12:54 PM

31/m/71"/173#/Anytime Fitness: Enterprise, AL

CFWU x3
21:55 subbing knee to elbow for GHD

(No GHD available)

Comment #335 - Posted by: Archer6479 at September 14, 2010 3:38 PM

5 rounds for time
Row 250 meters
10 reps of 30lb front squat
15 anchored situps
20 box jumps on 12 inch box

18:20

Comment #336 - Posted by: bethany vigilante f/33/125/5'4" at September 14, 2010 5:28 PM

As Rx'd.
28:31


"Mrs. Wobbly"
Scaled to 95# front squat and 20" box jump. Rest as Rx'd.
30:17

Comment #337 - Posted by: Miyagi 30/m/164.2# at September 14, 2010 5:44 PM

Five rounds for time of:
Row 250 meters SUB 25 SDHP
135 pound Front squat, 10 reps SUB 105 pound
15 GHD Sit-ups
20 Box jumps, 24 inch box

21:25

Comment #338 - Posted by: Louis Herrera 51 70" 178 at September 14, 2010 8:11 PM

As Rx'd
19.25

Comment #339 - Posted by: Pirri at September 14, 2010 8:22 PM

Subbed 25lbs db squat, 20" box: 14:11

Comment #340 - Posted by: Colton M/16/5'8"/142 at September 14, 2010 9:23 PM

24:02

Did it at JC...by far my best depth on front squats and best technique I finally was able to rest the weight across my shoulders instead of just holding it up with my hands

Comment #341 - Posted by: Cleveland at September 14, 2010 11:37 PM

subbed abmat SU

completed mostly unbroken: 14:57

Comment #342 - Posted by: MoGreene at September 15, 2010 4:53 AM

Crossfit warmup
WOD as rx'd 19:26
L-Sits x 10
Hand stand pullups x 20

Comment #343 - Posted by: Karsk (56 M 5'9" 185lbs) at September 15, 2010 2:12 PM

some subs...
25 SDHP 45#
10 135# FS
15 ghd over Swiss ball
20 jump to touch height 18"+ overfinger tip reach

22:43

Comment #344 - Posted by: schinizel/32/m/150ish/5'8 at September 15, 2010 9:51 PM

SDHP, plain SU (no feet support), 32" jump

26:39

Comment #345 - Posted by: JerryM M/39/240/6'2 at September 16, 2010 4:03 PM

48/M/182
Sub'd
95 lbs front squat
Situps
26:38

Comment #346 - Posted by: Zim at September 18, 2010 3:26 PM

24:35

big fan

Comment #347 - Posted by: mikeypaul - m/28/5.8/170 at September 18, 2010 7:42 PM

50/m/190

As Rx'd. 24:09

Comment #348 - Posted by: denob at September 20, 2010 12:03 PM

Subbed Lynne
145 body weight bench - 72 reps

109 pullups

Comment #349 - Posted by: Mad Max at September 20, 2010 6:46 PM

m/32/170/5'8"

as rx'd

23:50

Comment #350 - Posted by: Adam Hamm at September 21, 2010 8:38 AM

26:46. Quit Copenheroine a couple of days ago. Thank god for crossfit...

Comment #351 - Posted by: Nate m/38/6'/175 at September 21, 2010 5:12 PM

45# sdhp
4rds

14:50

Comment #352 - Posted by: bookworm at September 27, 2010 4:48 AM

30:00

5 rounds:
25 x 18kg/40lb sdlhp using dumbells
44kg/97lb front sq.
15 straight-leg raises on frame
20 box jumps, 24" box

really tiring but really enjoyed this wod. broke the sdlhp and front squats in the last 2 sets. scaled and subbed as neccessary.

Comment #353 - Posted by: zenoperegrinus at September 27, 2010 6:18 AM

5 rounds:
250 meter row
10 135lb front squat (unbroken)
15 ghd situp (unbroken)
20 24" box jump (unbroken)

22:13 09/26/2010

Comment #354 - Posted by: johnathon in seattle 29/5'8/157 at September 27, 2010 10:12 AM

M/32/5'9"/155

Did this last night. Subbed 200m run instead of the row. (No rowing machine). Otherwise as rx'd.

21:25

Comment #355 - Posted by: Antun Karlovac at September 30, 2010 9:59 AM

0.5-mi Stationary Bike, L13, 100 rpms
135 pound Front squat, 10 reps
15 Sit-ups
20 Bench jumps

3 rounds, 20:22

Comment #356 - Posted by: Adam B | 38m at October 4, 2010 3:11 PM

5 rounds
250m run
10 front squats
15 abmat situps
20 box jumps

Amanda: 16:35 (45# front squat/20" box)
Meghan: 16:48 (45/20)
Steph: 17:43 (45/15)
Ryan: 14:01 (75/24)
Mikey: 16:43 (75/20)

Comment #357 - Posted by: BFCC at October 4, 2010 7:16 PM

24:00

Comment #358 - Posted by: TROY at October 9, 2010 5:59 AM

m/30/5'9"/163

43:40

Comment #359 - Posted by: ceaver at October 18, 2010 8:40 PM

Scaled weight by 66%.
Subbed 30 Sit ups for 15 GHDs.

13:27 ... i think its time to increase the weight, i just rushed throw this workout

Comment #360 - Posted by: Darius m/22yrs/173cm/77kg at October 24, 2010 3:39 PM

3 rounds, 26 minutes:
250m row
95 lbs front squat (10)
15 situps
20 box jumps (24")

Comment #361 - Posted by: pete99 at October 26, 2010 12:55 PM

pack

row 250 m
90 lb front squat 10 reps
20 situps unanchord
20 bench jumps

5 rounds in 37 min

Comment #362 - Posted by: joe138 at October 29, 2010 12:00 PM

26:35 rx.

Comment #363 - Posted by: hillmanb at November 4, 2010 11:32 AM

33/5'9"/163

Got through three rounds in 23 mins. After the row on the fourth round, pukey knocked on my door. Should've eaten better/less before the workout.

Comment #364 - Posted by: jiggastemple at November 7, 2010 5:12 PM

30 situps instead of GHD

Unknown time

Comment #365 - Posted by: MNinKC at November 9, 2010 7:48 PM

As rx'd
27:44

Unbroken on all sets of front squats.

Comment #366 - Posted by: Chaps at January 10, 2011 7:59 AM

101207
16:37
25x 45# sdhp
15x butterfly unanchored

Comment #367 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:01 AM

workout after a 2 month break

4 rounds:
25x SDHP KB 22,5kg/48lbs
40kg/88lbs Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Time: 27:44

Comment #368 - Posted by: Michał at March 7, 2011 8:58 AM

22:24

Comment #369 - Posted by: mlt at August 5, 2011 6:53 PM

3 rounds
20:00
115# front squat

Comment #370 - Posted by: dcyn at September 4, 2012 11:59 PM
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