Dude Bro ROPE CLIMBS Bro!!!!!!!

Dubai is crazy. Cool photo.

What a cluster of a workout.

Looks interesting though.

OMI Gosh those guys are out of their minds! But it sure made for a fantastic picture

How high is the rope climb? 15'??

No rope, what is sub?

Epic shot...hows the timing!

Hmmm.... I feel like I have seen Dubai from that angle a few times before!! Jenni....Nadia...????

Did this workout with the 1.5 pood, 25# db, 16 lb ball.

17:11

Miranda

OMG that is way to dangerous and should not be on main page, how irresponsible!!

Hahaha, just kidding, epic photo ftw!

I think I just died a little bit just by reading this. Going to love love LOVE this!!!

~First There/That Others May Live~

Love the meathead picture slapped on the front of that Wired article.

Hmmm. Interesting how Wired seems to have changed it's opinion after actually doing some research on CrossFit this time!

Maybe dumb question...

does 25 walking lunge steps mean 25 lefts and 25 rights or just a total of 25 lunges (13 and 12)?

Thanks

Regardless of the "research," this military member will not be stopping. There's no substitute for real-life experience to learn truth.

i love this...cant wait to jump into it tomorrow. 3,2,1 go baby

oh jeeze, these workouts are going to be the death of me some day.

haha.

and wow, nice picture, gotta have brass to do that crazy stuff.

why people jump from a perfectly good airplane is beyond me lol.

OMG, I wanna workout at Crossfit New England just for their epic music they play. Ke$ha and 'Evacuate the Dancefloor'!!! It doesn't get any better than that!!!!

Maybe someone can explain this to me...
I've been crossfitting since May of 2009 and I have never come across anything on the main site that says one should take rest weeks. The writer, in the posted article states, "CrossFit’s official program, for one, advises scaled training that includes rest weeks..."
Has anyone heard of this? The most I have ever rested, besides the prescribed rest days, is three days. I forced myself to rest up, despite feeling great, just to prove to myself that I could. Any thoughts?

I wish I WOD'd at a box for wods like this. Damn I want to hit these rope climbs

16:18- early biz travel 2mor so did double today (damn skinny rope slows me down)

No rope, any suggestions?

I hope that Ke$ha and evacuate the dancefloor guy is joking

12.28 rxd
Elbows to knees are weeeak for me

I created a conversion table for a quick reference on pood conversion to pounds. http://poodchart.com

#20: I'd suggest doing towel pull-ups - but it's hard to get the motion right.

That Wired article was a bit disappointing. I never realized how important posing was for CrossFit. I also think CF boxes are more than "scattered" around the country now. I'd go with taking the nation by storm.

Meanwhile, my pipes were shaking tonight. Maybe it was from curling until hurling this afternoon. Or, since I don't remember the last time I did curls, there is air in the radiators at my house.

I am not joking whatsoever ahahahhaha I totally prefer to wod to girly pop music then hard rock stuff, anyone who knows me would agree

Now if i can just get my box to play a little country.....

Austin is such a ridiculous athlete and seems to be extremely humble. Really enjoying watching him rip up wods everyday.

Remember the colloquial name for this is the 'dirty dozen.' It's one of my favorite early CF WODs, looking forward to another dose.

I have a question for the Zoners. I'm reading the Omega Zone and trying to find a pharmaceutical grade fish oil but not sure which one to choose. Anyone have suggestions?

So if I type a big post here, it will be paraphrased by someone on a tiny news site that no one reads?

cool!

Heather and EC stick men...ACE!Good job, girls.

Check out comment #308 on the compare to. Nice job Pat!

I don't know what will he harder, doing the WOD are remembering what the reps are for each exercise and the exercise's. I will be constantly looking at the white board to see what's next.

M/35/5'6/165

sub'd kb swing 1.5 pood
15x3 towl pullups

18:44

Afgahnistan

Hilarious! I work at the base where the picture in the article was taken. Neither one of the men in that photo are CrossFitters (pretty obvious).

Throughgout my career in the AF, I have seen mixed reviews and support from the base fitness personnel and leadership in regards to CF. As a PTL (physical training leader), I incorporate CF bodyweight movements and running when I'm in charge of the WOD for our unit. Most enjoy the workout and give more effort knowing that my WODs are CF based. Sadly, there are way too many failures in our unit...I want to say 10%.

With time, I'm hoping to make WODs like FGB, Filthy 50, etc available for those who would like to try. Additionally, I have quite a few people ask for advice to help start their indoctrination into CF. My initial step is to put them through a 1/2 Cindy. Attempt to gauge where they are and go from there.

My idea is to take a group of newly formed CFers and just simply present the empirical evidenc laid out in their fitness test reults to base leadership. The military is trying to address the issue of fitness, but I believe they are behind the curve. I don't have enough bars or stripes to spearhead this issue for our unit, but a couple of us are giving it our best. Hopefully we can present enough info to affiliate one of these days. Any suggestions? The CF movement continues...keep sweating!

At L1 cert ALL trainers discouraged BE's for time and recommended HE's instead. I noticed Heather was doing HE's instead of BE's. Why do they prescribe the BE's if the SME's and L2 trainers think they aren't safe in timed WODs? Just asking :) From my understanding BE's are preparing you for when you HAVE to round in life and are precise and slow... not for banging. I'm not the only trainer around with this question I'm sure.

Great job EC, its tough to have it hanging all out there, goats and all, thank you, you rock!

Have Fun, Train Hard,

Billy

Subbed with:

50 SDHP, 1.5pood Kettlebell
50 Good Morning, 45lb Bar
50 Push-ups with AbMat

26:32

13:31 as rx´d
dirty dozen rocks!!!!!

Wow. Apparently Wired is rather lacking in the due diligence department.

subbed reg dips, 20kg kb, 20kg plate thruster and towel pullups...took it easy after tweaking my ql the other day on over-zealous deadlifts.

19:24

Although I don’t agree with 100% of what is put forth in the articles I do find certain elements beneficial. For instance the photo in the second article is as funny as the nut smashing comment. I can’t help but laugh as I look at the picture and imagine some sort of correlation. I even like the tag line “CrossFit Troops Fight For Their Right to Curl Until They Hurl.” Even though curling is blasphemy in some CrossFit circles, and not one of the 9 functional movements, it does have a nice ring to it.

I hope Ms. Drummond keeps on trucking. More importantly I hope the Consortium for Health and Military Performance is honest in their review and publishes the findings.

9:49

m/45/185

21:28

subbed 20lb DB thrusters for wall ball
30 towel pullups for 3 ascents

16:27 (24 inch box, 1.5 pood KB, supermans, 45 towel pull-ups)

18:26

Had to sub a couple of excercises, but it was a good workout.

42/m/176cm/74kg

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups, abmat, unanchored
20 Hang squat cleans, 35 pound dumbells
25 Back extensions on swiss ball
30 Burpees
3 sets of 10 rubber band assisted towel pull-ups, full ROM

19:13

3 minutes faster than last time with slightly different exercises, but could have been even faster.

Will do yesterdays and sub row. Playing catch up since i took my day off yesterday after ultimate frisbee on sun and my TT run on monday.

SUBS:
24" box
40 KB swings w/ 1.5 pood
20 Hang squat cleans w/ 70lbs
-The rest as Rx'd
19:39

75lb barbell squat cleans for 35lb db clean
otherwise as rx'd

14:14

21:30
Some subs but nothing short of exhilarating!

high intensity functional fitness is not going anywhere in the military, it is here to stay, because it works and prepares us for what we actually do in combat. all the top level schools like airborne, ranger, SF, BUDS, etc all have super high injury rates and i doubt anybody is going to be changing that. firemen, military, police - that kind of work just has a higher risk of injury, just the way it is, it goes with the territory. we gladly accept those risk, but don't tell us we can't train for those situations.

14:10

espinosa #17,

There is no official policy on rest anywhere on this main page web site that I have ever found, and I routinely scour this site. Perhaps I've missed a new something in the FAQ, but not so far.

Rest and recovery are intensely personal in that their need depends on one's fitness to begin with, age, diet, sleep, and amount and degrees of work. There have been templates offered that have worked for other, very experienced CF athletes, the best and best known of which is from Larry Lindenman (use your google-fu on the message board if you wish). This is probably the one she was referencing.

For me? My day job forces my schedule, and also forces me into rest periods where it is simply not possible to exercise. Not very scientific, but I'm still hanging around...

32/m/5'10"/210

scaled the following movements
50 Box jumps, 18 inch box instead of 20 inch box
25 parallel bar dips for 25 ring dips
45 close-grip pulldowns for Rope climbs

...everything else as rx'd

24:07

M/43/5'11"/185

25 lunges
20 Pull-ups
50 Box jumps, ~19" box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups--unanchored with soles of feet together
20 Hang squat cleans, 30# DBs
25 Back extensions
30 Wall balls, 20# ball

22:11

m/33/5'9"/175

~18" box
dips for ring dips
35 pull downs instead of ascents

23:28

m/34/6'4"/210#

Subbed one or two things...

25 lunges
20 pullups
50 box jumps, 20" box
20 more box jumps
25 ring dips
20 knees to elbows
30 kettlebell swings, 1.5 pood
30 situps, unanchored with soles of feet touching, hands go from touching the floor overhead to touching feet
20 35# dumbell hang power cleans (knee is feeling wonky)
25 good mornings, 45# bar
30 45# thrusters
15 towel pullups

17:35

Subbed 50 reach and touch for box jumps
Used 1.5 pood kb
Did 45 lb good mornings for back extensions
Subbed 45 lb thrusters for wall ball
Did 15x3 jumping towel pullups
20:20

While I have mixed feelings about man creating islands, I can't say I wouldn't plop down a few k to live on that thing.

As Rxed minus rope climbs 22:50

Really looking forward to this one! Except for the fact I'll have to sub burpees for the double-unders...more motivation to get those double-unders perfected once and for all!

FYI, compare to date should be 091001 (oct. 1, 09).

Go Dirty Dozen!

F/40/5'6"/150

got a little messed up on the order--missed DU's until later

25 walking lunge
20 kipping pull-ups
50 box jumps, 18"
25 band-assist ring dips
20 knees-to-armpits
20 DU's
30 KBS, 1 pood unbroken :-)
30 unanchored sit-ups
20 hang squat cleans, 20# DB
25 back ext
30 wall ball, 14#
45 towel pulls on tippy toes (not a good sub in my mind, but what I have/can do for now)

23:25

Happy Birthday, Mr. Nutfam!

A.M. warmup

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pullups C2B
KB 60 pounds

time 18:57

first time doiong this one. I missed it in 08.

lunges good
pullups unbroken
box jump ok, slowed after 15 or so, but kept going pretty well for me.
DU's broke at 18reps
dips 10/10/5 short break
K2E were broke twice
KB Swing. Had trouble here. My back started hurting and I stopped at 10 reps, but I came back at the end to finish it up after the rope climb. My back is tight and a bit sore in the middle.
Situps unbroken abmatt unanchored
Cleans broke at 16reps
back ext unbroken
wall ball unbroken but hard, real hard to not stop.
Rope was a long break after the wall ball staring at the rope tring to will myself up it. Short breaks inbetween.

Crossfit sri ram ashram, india

Arvind-14:48,no Rope climb,20kgDB KBS
Guttam-14:26,no Rope climb,25kgDB KBS
Bachendra-15:30,no Rope climb,25kgDB KBS
Uttam-15:13,no Rope climb,25kgDB KBS

We don't have 2 pood dumbells.

I'm so tired of the "Crossfit is dangerous" story. Don't do it, be fat, die young, but leave us the f*ck alone.

M/36/5'11"/175

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 single-unders
25 dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 30 pound dumbells
25 Back extensions
30 20 lb db thrusters
15 towel pull-ups

22:08

Are there any Crossfitters out there fighting for their right to do curls??? What about eating donuts? We could do that til we hurl too. It would do about as much for our fitness, maybe more on account of the core work from hurling.

Did yesterday's WOD today, it was around 24-25 and some change for 2 rounds with rows subbed for running. I've got the exact time in my journal. I didn't think it looked all that hard, but I now have a newfound respect for those who did the whole thing in 20 or less.

For time: (scaled to pack + subs)
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 18 inch box
15 tuck jumps
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1 pood
20 Sit-ups
15 Hang squat cleans, 55 pound barbell
20 super mans (lame, should have done weighted good mornings)
20 thrusters 33# bar
5 pull ups

20:21

For time: (scaled / subbed)
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 24 inch box
15 Tuck jumps
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 65 lbs barbell
20 good mornings (43 lbs)
20 thrusters (43 lbs)
5 pull ups

17:21

21:18

subs:
50 bar dips for 25 ring dips
70lb dumbell for 2pood kettlebell
45lb BB thruster for wall ball shots
30 hang towel pullups for rope climbs

25:09 as Rx'd

Tough workout.

19:11. Lost some time going from downstairs to upstairs for some of the exercises. Had to use a 16 lb. med ball, all we had. Did 38 wall ball shots. Used a 70 lb. DB for KB swings. All else as rx'd.

35:53
Subs:
50 Box jumps, 26 inch box
20 Double-unders - 50 Box jumps, 26 inch box
25 Ring dips - regular dips
25 Back extensions - good mornings 20# dumbbells
30 Wall ball shots - thrusters 20# dumbbells
3 Rope climb ascents - 30 Pull-ups

this is a crazy workout - completed in 45 mins!
m/29/155lbs

25 Walking lunge steps
20 Pull-ups (first time doing all pullups w/o a band - woohoo!)
50 Box jumps, 20 inch box
20 Double-unders
25 Assisted dips
20 Knees to elbows
30 DB swings, 35lbs
30 Sit-ups, unanchored
20 Hang squat cleans, 25lb DBs
25 Back extensions
30 Thrusters, 40lb barbell
20 Pushups on DBs

27:29

m/22/5'10"/170

subbed:
20 Double-unders for tuck jumps
25 Ring dips for 50 parallel bar dips
30 50lbs dumbbell swings instead of kettlebell
20 30lbs dumbbells for hang squat cleans
Wall ball shots for 40lbs thrusters
and did not do rope climbs

21:57

As prescribed:

15:29

Annaminh 24:13 (1.5pood, 25lb DB, 14lb ball)
The kettelbells were heavy. first wod with 1.5 pood.
dips super hard - sets of 2 or 3. ones at the end. Loved the rope climbs.

Taku 19:30 (no rope climbs)

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 65 pound barbell
25 Back extensions
30 Wall ball shots, 45 pound barbell
45 towel pullups

Time: 26:02.22

Pretty solid until the hang cleans, that's when everything started to fall apart.

m/26/167/5'11"

19:24

Subbed reg dips and tuck jumps. All else as Rx'd

25 WLunges
20 PU
50 BoxJump
20 Tuck Jumps vs. DU
25 bar dips (forgot the rings)
20 KtE
30 Swings w/ 70# DB
30 SU on decline bench
20 HCl 35# DB - started hurting my left shoulder
25 Back extensions - I agree with above HExt are better for cranking
30 Wall ball - 10# ball wearing 36# vest
27:00

18:01

no rope so i did 15 rope pullups

subbed 50 reg dips and 10 towel PU's

21:35

13:01 with 25# wall ball

16:57 (24in Box, 300m row sub for Rope Climbs)

Finished with a little back pain. But still good I think.
TT=19:11

Taking a rest day after two hard days, so going to hit this tomorrow. Thanks for the awesome videos...you are ALL amazing!! I'll have to do some subs, and will definitely scale back on the box jumps to protect my knees. Otherwise, tomorrow is Dirty Dozen Thursday! :D

F/39/5'2"/128

Rx (20", 1.5 pood, 25# DB, 14 lb)

14:19

#35 - Markyo

I was thinking the same thing after watching the demo vids. I also noticed that Heather and Tamaryn were doing Hip Extensions and not Back Extensions in their videos. Anybody have any input on this? Just subbing HEs for BEs to go for a faster time since BEs are to be executed slower than HEs?

**Not as rx'd~ no rope yet at our gym**

20" box
1.5 pood KB
unanchored abmat sit ups
25# DB hang squat cleans
14# ball to a 10' target
27 towel pull ups

TIME: 17:22

NICE JOB CHERYL BROST~ 2010 Games Finalist!!

24:25
70lb. Kb swings
45lb. Sq. Cleans

Rxd otherwise

#35 - Markyo and #90 Mittloaf

I wonder the same thing as you guys. Although Back extensions will make the WOD harder than Hip extensions. I go for whatever my trainer tell me to though. Yesterday Did actual back extensions during Michael.

SANTI

M/26/5'10/162

1.5 pood KB, no 2 pood around, else as rx'd:

21:11

Ring dips and db cleans were crushing. Thanks to Ed for calling me out for subbing barbell cleans!

16.36

6 mile run this morning

WOD (mix of Big Dawg, Pack, & Puppies):
25 Walking Lunge Steps
15 Pull-Ups (2, 2 Jump, 15 Weight Assist)
25 Box Jumps
40 Single Rope Jumps (Can't Double Under yet)
20 Dips (Weight Assist)
10 Knees to Elbows (not quite to elbows yet)
20 Dumbell Swings, 20 lbs (no kettleballs at gym)
30 Situps (10-10-10, sore from yesterday)
15 Hang Squat Cleans, 25 lbs
25 Back Extensions (15-10, sore from yesterday)
20 Wall Ball Shots, 15 lbs
10 Rope Pull-Downs, 130 lbs (no rope climb at gym)

Time: 24:02

Felt exhausted at box jumps...think due to long run this morning.

Scaled KBS to 1.5 pood; 100 single-under's mixed in with some DU's:

19:01

BREAK

Thought to ponder: Should we be grateful that so few of the masses really GET CrossFit?

Forgot to add:

Rope climbs to 20'.

And Bingo: Thanks.

Way to go EC and Heather! Nice work ladies! Bring on the Ke$ha!

As Rx'd 14:23

Way to represent Peter! CrossFit Fury is changing my life!

Some slight variations for equipment and dropped the rope climbs.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 18 inch box
20 Tuck jumps
25 Bar dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Good mornings
30 45# thrusters

Time: 19:28 (pr)

Straight from office no warm up;

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips (no rings)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 10 reps 15 kg 10 reps 16,5 kg
25 Back extensions (incline)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Time: 27:41

16:10 as rx'd with a minor tweak for the globo:

10 towel pull ups for rope climb ascents (not sure if this is a good sub - thought I read somewhere that it was... I just went with it)

......1 hour after making up Michael
24inch box,anchored abmat Situps, 38 wb shots w 16lb ball, 4 12ft rope ascents
16.25

Time: 19:08

I was all over GloboGym on this WOD. Had to sub the following due to lack of availability..

20" box jump for 36" box
12# Wall ball for missing 20# ball
1000 meter row for rope climbs
25 std dips for ring dips

Otherwise by the book.

M/36/177/6'

Subbed 24" box for 20", and did towel pulls for rope: 19:10.

2010-09-22: 19:16. (24" Box, 50 singles, Reg dips, 60lb bb, 3 seated 8' rope climbs no legs). Better WU next time.

14:51 sans rope

Subbed 30 Towel pull-ups for Rope climb as I do not have a rope. Otherwise as RX'ed,

19:27

As this is my first time with this WOD I can not only say it is a PR, but I was also pushing for a sub 20 min and reached my goal.

reg. dips, & 15 towel pull ups

everything else as rx'd.

time- 24:08

All these super low times have me a bit scared. I'll probably clock in at 30+ min for this mo fo. I swear, every time I begin to think I'm in good shape, you guys and gals quickly disabuse me of that notion...

Jeez... today's was a lot harder!

39:03 w/ subs

25 Walking Lunge Steps
20 Pull Ups
50 Box Jumps (24")
100 Single Unders (I gave up on the double unders after nearly taking my head off)
25 Reg. Dips
20 Knees to Elbows - Not Easy!
30 KB Swings (25# ball)
30 Sit Ups
20 Squats - 95# (No oly. lifts allowed)
25 B.E.
30 Wall Ball Shots - 15# Ball
15 Towel Pullups

The scaling definitely stopped me from injuring myself, I would be in serious trouble with a 2 pood kettlebell, if my gym even had them.

What's Next?!

21:22. fml that's tough

11:27

Made up "Michael" today, in the beautiful Wisconsin weather.

21:07, with outside runs.

Ties my PR for outside runs, best treadmill time is 19:21.

F/40/5'4"/117
25:13
-box jump, 18" box.
-50 single jumps, with a couple doubles mixed in.
-regular dips, no rings.
-12lb kettlebell.
-20lb dumbells.
-8lb ball for wallballs.
-towel hang/jumping pullups.

1 rd cfwu

19:57
did some subbing:
24 inch box, parallel bar dips, 1.5 pood(heaviest kettlebell the gym had), 14 pound ball(again heaviest the gym had), 20 pull-ups for rope climb

Rx'd except 24" box and 45 KB Swings

18:52

Tuck jumps. Regular assisted dips. 35lb kb 45 lb barbell hang squat cleans, towel pullups.. 16lb med ball

18:28

Jeff @ 2.0
11:20

40 min 195 lb 38 y m 6 ft- u guys r sick!!!

25 walking lunge steps
20 dead hang pull-ups
50 box jumps 20"
20 tuck jumps
75 bar dips
20 knees to elbows
30 70# dumbbell swings
30 sit-ups
20 hang squat cleans with 35# dumbbells
25 back extensions
30 20# wall ball shots accomplished by tossing a 20# dumbbell in the air and catching it
45 120# rope pull downs
31:56

I love Crossfit and its principles, but sometimes I feel like there is no rhyme or reason for a random cluster of moves to be thrown together. I feel like this is one of those days.

M/24/6'1"/180

Subbed 16# med ball and did 38 reps.
Also subbed 45 hanging towel pullups for the rope climbs
All else as Rx'd:
18:01

Rx'd 19:50.

After: practiced Turkish get ups, which I have never tried before, with 20, 30, 40 pounds, then 1.5 pood KB. Made it on the right side at 1.5, but not the left. Probably should watch some Martone video. Good times.

19:10 rx'd
Assumed 15 ft rope climb. Rope was on porch on other side from the gym. Push harder next time.

18:21
subs: 45lb thrusters for wall ball & 30 Towel PUs (alternating) for rope climbs.

Not the best performance, I definitely got hung up on the HSC, KBS, and Box jumps. Towel PUs just take forever. This WOD is either I do the movement unbroken, or it slows me down considerably.

Sweat more in garrison=less blood in war

Rx'd- 19:20. Subbed rope pull downs (15 per ascent), no rope.

Semper Fi

19:37
minus rope climbs.
Tougher than I expected.

@brooks
27:05
Mods--Dips 50/50# DB for KB/30# DB squat cleans/ 30 pullups

30/M/143/ 5'10

AS RX'D

15:24

SANTI

15:08 (pr) beat old pr by over 4 minutes

25 Walking lunge steps :32
20 Pull-ups :30
50 Box jumps, 20 inch box 1:00
20 Double-unders :37
25 Ring dips 1:18
20 Knees to elbows :37
30 Kettlebell swings, 2 pood 2:30
30 Sit-ups 1:12
20 Hang squat cleans, 35 pound dumbells 2:41
25 Back extensions :39
30 Wall ball shots, 20 pound ball 1:55
3 Rope climb ascents 1:33

Rope climb 3 ascents up 11' (1" thick rope) from kneeling position ( 8' climb.)

50lb db for kbs, 25lb dbs for squat cleans, 16lb ball
25:15

ring dips were a struggle, but made sure I got low enough everytime, gotta practice those!

Scaled up to GHD sit-ups. No DB's so I did, 95# HSC. Otherwise as rx'd: 19.25
"It is forbidden to kill; therefore all murderers are punished unless they kill in large numbers and to the sound of trumpets." --Voltaire

Couldn't use DB's, so I subbed 95# Barbell HSC. Did 6- 12ft. rope climbs.

15:49

19:57 as rx'd
minus the rope climb

49 / 180

subbed 30 pull-ups for the 3 rope ascents

23:52

m/178cm/86kg/34y
17:40 as rx'd
minus the rope climb
sub superman's for back extensions

m/37/6'1"/215

no rope, so, I wrapped legs around sled with 45# on it and crawled 20' on elbows pulling sled, ouch, elbows skinned a bit from turf burns..

the rest as Rx'd

19:31

23:07
as rx'd except for hang cleans, only did 10. About met Pukie at the end!

22:22 as Rx'd

alternated single/double unders
20 double + 20 single
abmat situps

2 pood is heavy!
too much time sucking wind!

18:32 to the end of the wall balls. We only have 1 rope in our box and there were a number of participants this morning so we decided to stop time at the end of the wall balls and then take turns doing the ascents. I ended up finishing in 31:02 (accounting for other people)

f/29/5'5"/150
24 inch box, 45 lb KB, 35 lb hang squat cleans, 20 lb wall ball

This was an ass kicker of a WOD!

18:18mins
sub 45xclose grip pull downs 160lbs

25/M/5'10/185

18:18mins
sub 45xclose grip pull downs 160lbs

25/M/5'10/185

25/M/5'7"/145

29:53

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips - Subbed 75 Regular Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood - Subbed 55 lb DB swings
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells - Subbed 30 lb DB Hang Squat Cleans (Couldn't find the 35s)
25 Back extensions
30 Wall ball shots, 20 pound ball - Subbed 20 lb DB thrusters
3 Rope climb ascents - Subbed 15 x 3 Towel Pullups

29/6'8"/220

17:43 sub 12 towel pu

16:11 Subbed 30 P/U for rope ascend. Otherwise as RX.

26/m/5'11"/207ish
28:03 w/95# BB hang squat cleans, GHD situps and 6 10' legless rope climbs

50 walking lunges (25l, 25r)
25 ring push-ups
20 pull-ups
50 chair jumps
20 double-unders
25 bar dips
20 knees2elbow
30 DB swings 50lb
20 DB hang squat clean 35lb
25 back extensions
30 wallballs
3 rope climbs (12ft rope)

30 minutes

I knew 25 ring dips would kill me, so I subbed 25 ring push-ups and 25 bar dips... really could've just done one or the other!

Also, did 25 on each side for the lunges (as opposed to just 25 total), wasn't clear on that one, but seemed like the WOD could use that much leg to kick things off.

23:00 as rx'd

27/m/5'11"/175
38WB w/16#
70# DB
No rope climbs
20:14

“Now that I’m out, I have the knees of a 60 year old, stretched ankle tendons, worn cartilage in the hips, lost hearing, and a number of other problems."

Ah, the dreaded, "Crossfitters Ear." Obviously brought on by too many Thrusters, or Double Unders, or Knees to Elbows......

m/39/76/210

25 walking lunges
20 pullups
50 box jumps (20")
20 tuck jumps (r-l over barbell)
25 ring dips
20 KTE
30 KB 1.5pd (no 2pd)
30 situps
20 HSC 95# barbell
25 good mornings 45#
30 45# thrusters
45 jumping PUs

22:15

Miranda- Yes that was so cool! but you know what would be even better? Us three seeing Dubai from land! :-) What do you think?

subbed alternate towel pull ups for rope and 80lb dbbell for kb's

13:49

No rope climbs
18:49

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 dips
20 Knees to elbows
30 db swings, 40 lb db
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 thrusters, 50 lb bar
3 skinny-cheap-weight-belt-secured-over-a-pullup-bar-arm-only-climbs

21:34

M/44/180#

As Rx'd with:
40# DB Squat Cleans
3 x 11' Rope ascents

18:12

17:41. No rope. 12 Strict pullups.

as rx'd

14:06

M/29/180

12:10 RX
rope climbs about did me in.

Joe_T
Indy Crossfit

14:31, subbed ring dips for normal dips, 60lb dumbbell swings, tuck jumps for double unders, and no wall balls or rope climbs as i have neither at my schools gym

20:05

-1.5 Pood kb swings (largest I have...)
-situps: abmat (not anchored, flat soles)
-rope climbs: 16'

Bought a rope a week ago, and had did some practice "standing on the rope" and a bit of climbing.

This was my first wod actually doing climbs: Rounds 1 & 2 were awkward with a couple of misses; had it figured out in round 3, which went pretty good.

By the way, that picture a week or so ago with the three leg techniques has proved invaluable to me. For reference, I made a colour poster which I hang in my rope climbing area. I use the most secure technique as I find it the easiest to control.

39M/5'10"/170#

W/U: 250m erg row (D6.5, 147 drag) in 0:40; dynamic ROM exercises, 20x; 1 rep of each exercise in today's WOD.

Sub'd rope pulls for climbs: 14:04.

C/D: full squat hold, 10 min straight. Several minutes after doing this yesterday, my legs felt great. So I decided to do it again today.

New PR by 2:57. Back knee kissed floor on lunges; American-style KBS; bent-knee anchored AbMat sit-ups; squats below parallel on cleans and wall-balls. For the rope pulls, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet, three times.

Worst part of today was the rope pulls. They nearly destroyed me. I thought my ring dips should have been a little faster too. Other than that, I'm happy with the PR.

Subs:
18 inch boxjumps
20 kg KB
75# barbell HSC
20# GM's for back exts
6 kg wallball
7 pullups/ascent

18:49 (PR)

Boxjumps took almost 3 minutes - need to sack out in general on workouts like this

My 34th officially logged WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Scaled as:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24" box
20 Burpees
25 Ring dips (first half good form, last half assisted)
20 Ab Sling Knees to elbows
30 Kettlebell swings, 50lb
30 AbMat Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Supermans
30 Wall ball shots, 20 pound ball
(Skipped rope climb)

All wearing SmartVest (~17lbs)

Finished in: 32:09

NOTES
- HR Avg of 163
- The 24" box jumps wearing the weight vest were tough!
- Ring dips worked me (as always)
- All in all a great workout! Probably had no business doing it with the SmartVest, but then again, why not?

22:36 with a couple of subs.

Ridiculous workout. Loved it.

M/33/142lbs/5'5"

As rx'd
15:14

23:54

Single-under between each double-under, 62lb KB, 25lb db's. Avg HR 167, peak 179.

Fantastic work Carole, Jim D, dingrr, and Bill.

15:42

17:54

Kevin
M/51/5'11"/168

16:04(PR)

Only sub was 15# wall ball
Rope climbs were 12'

Nice job mas.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 45lb
30 Sit-ups
20 Hang cleans, 35 pound dumbells
25 40 lb Good Mornings
30 35 lb plate thruster

15:39

As Rx'd 18:44

15:23

Still don't have a 70lb KB so I did 45 reps at 55lbs. Not the best idea I ever had. Also need a rope. Did dead hangs as a sub. Great workout.

NEVER QUIT!!

Dirty Dozen

12:18 rx'd PR

12' rope

WU:
SQ:135x8,225x8
DL:135x6,225x6,275x6,315x4
PP:135x6,155x3,155x6,175x5

CD:
Curl:45x10,85x10,85x10
OH Tri Ex:85x8,85x10,85x10

later,
b

PC 5x3 (215);
WOD,
18:53

25 walking lunges
20 pull ups
50 box jump 20"
20 dbl unders
25 ring dips
20 knees to elbows
30 kb swing subbed DB swing 65#
30 abmat sit ups
20 hang squat cleans 35# DBs
25 back extensions sub supermans
30 wall ball shots 21.5#
3 rope climb ascents

24:38

cfuw x 1
subbed thrusters with 45# dumbell for wall ball
subbed 21 towel pullups(total) for rope climb ascents
23'11"

m/35/165
15:45

as rx'd except sub 12 strict pull-ups for rope climb. Had to jump on those pull-ups

27:34

m/35/235

Subbed 40# db cleans, 14' rope climbs, 20.08

Off my PR by almost 2 minutes, was doing OK but the cleans ... got to my wall there.

It may be fine to train fasted for some types of workouts, but it seems not to be a great idea for WODs (duh)
http://www.leangains.com/2010/09/fasted-training-insulin-sensitivity.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+Leangains+%28Leangains%29

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Box jump 20” x 5-5
Kettlebell swing 16kg x 5-5 24kg x 5 32KG x 5
Hang squat clean 15lbs dumbbells x 5-5 25lbs x 5

22:49
30lb dumbbells hang squat cleans
30 towel pull ups instead of rope climbs
Foam roll after

29:42 with a few subs

10:03

25 walking lunges
20 pull ups
50 box jump 20"
20 dbl unders
25 dips- regular
20 knees to elbows
30 kb swing with 35 lbs kb
30 anchored sit ups
20 hang squat cleans 2 lbs DBs
25 back extensions
30 wall ball shots 16 lbs
15 towel pulls

First time doing double unders:)

20:55

f/26/150/5'5"

25 walking lunges
20 pullups- assisted
50 box jumps 20"
40 single unders
25 dips- assisted
20 knees to elbows
30 KB swings, one pood
30 situps, unanchored
20 hang squat cleans- 12 lb dumbells
25 back extensions
30 thrusters w 25 lb plate
9 jumping pullups

29:07

awesome, sweaty workout
first time with actual kettle bell (usually sub w dumbell) loved it!!!

As Rx'd, except: 1 pood and no rope climbs - 28:30

M/26/162

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 regular dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 14 pound ball
3 Rope climb ascents - attempts only, 3/4, 1/2 & 1/2

28:49

51/162
21:20 minus double unders and rope climbs.

as rx'd except for 25lb KBs for cleans and 6x10' rope climbs (no 35lb available)

24:34

As Rx'd except sub'd knees-to-chest for double unders and did 2x15 x-towel pull-ups after 1 and a half rope climbs (need different shoes...slipping)

TT = 23:07

20:14

17 min. 53 sec.

M/49/6'3"/195

as rx'd
23:36

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (24")
20 Double-unders
25 Ring dips (Terribly done!)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells (30lb.)
25 Back extensions
30 Wall ball shots, 20 pound ball (No wall ball, 35 lb. Thrusters)
3 Rope climb ascents (30 Pull-Ups)

as rx'd

29:58

Subbed 40 1.5p KBS, 17.5lb DB thrusters for wallball, 10 jumping towel pullups for each rope ascent. Situps anchored with abmat,

23:36

[23:36]

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 hoppetau
25 Dips
20 Knees to elbows
30 Kettlebell swings, 26 kg
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 6 kg ball
15 PU

19:00

As rx'ed with the following exceptions - 22:45 (sprained right foot)

Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups - non kipping
50 Box jumps, 20 inch box (stepped down off box every time to left foot)
20 Double-unders - Did 8, foot hurt, did 24 singles on my left foot only.
25 Ring dips - Did not have rings
20 Knees to elbows
30 Kettlebell swings, 2 pood - 36kg DB
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells - 16kg DB's
25 Back extensions
30 Wall ball shots, 20 pound ball - Did Thrusters with 8kg DB
3 Rope climb ascents, 30 non-kipping PU's

Did this indoors and outdoors with a stair climb between the two:

25 walking lunges
20 pull ups (unbroken - new PR since 2008)
50 box jump 20"
20 dbl unders (alternating with singles)
25 ring dips (sets of 5's)
20 knees to elbows (on rings)
30 Kettlebell swings (1.5 pood)
30 sit ups
20 hang squat cleans 35# DBs (love these)
25 back extensions (45 lb barbell good mornings)
30 wall ball shots 18 lbs
0 rope climb ascents (no gas, too late, hungry, tired, beginnings of a cold, no rope anymore - was planning MUs, and I was already 5 minutes slower than I thought :)

25:10

Thanks, great follow-up to Michael.

25 Walking Lunges
20 Pull Ups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (63lbs)
30 Sit Ups
20 Hang Squat Cleans (35lbs)
25 Back Extensions
30 Wall Ball Shots (20lbs)
Rope Climbs (Replaced with 15 Pull ups with parallel hanging ropes)

Time: 17:05

M/42/180

Subbed three muscle-ups for each rope climb.

21:56

More better faster

17:07
Last time was 18:03
Subbed
20 LB Dumbell Thrusters for Wall Ball
and 95# Hang Cleans for DB Cleans
No Rope Ascent

Great Workout

25 Walking Lunges
20 Pull Ups
50 Box Jumps - 3 steps int the stair
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (63lbs)
30 Sit Ups
20 Hang Squat Cleans (35lbs)
25 Back Extensions
30 Wall Ball Shots (20lbs)
10 Pullups

16:54

40/m/190
as rx'd

sub 45 towel pull-ups for rope ascents

20:45

Well, it happened.

Today I joined a new club~ THE 40 YEAR OLD CLUB!

Thank you CF and to my husband for helping me feel MORE ALIVE than I was in my 20's.

Shoulder Press:

70x3
85x3
95x2
95x1
90x3
95x0
95x1

Clearly these still need a lot of attention!

25 lunge (unbroken)
20 kipping pullup (unbroken)
50 20" box jump (22,28)
20 double under (unbroken)
25 ring dip (8,6,5,3,3)
20 knees to elbows (unbroken)
30 70lb dumbbell swing (10,10,10)
30 anchored situp (unbroken)
20 35lb dumbbell hang squat clean (8,12)
25 back extension (10,15)
30 20lb wall ball (unbroken)
15 chest to bar pullup (5,5,5)

18:10 09/22/2010

60 pound dumbbell swing
12 pound medicine ball (all they had)

17:38

m/32/5'10/175

21:40 Rx (w/20ft rope climbs) - last rope climb was dicey, someone watching was thinking about what to do if I fell.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 21 inch box
20 Double-unders
25 toe assist Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions 45 degree roman chair
30 Wall ball shots, 15 pound ball
45 jumping towel pullups

17:23

M/36/6'/216#

As Rx'ed, kind of

Did 100# barbell squat cleans. Also did not do roap climb since I have yet to master the skill. Maybe next time. Tough workout but a good one. 23:12

16:27
26" box jumps
abmat situps
Supermans for back extensions
15' rope climbs

as rx'd
21:25

M/50/153/1-1-06

CFSB-X(B), done after SP 5x3

19:42
Subbed 2 x 20 DU (can't box jump yet due to knee)
45#DBS
14# WB
25# DB HSC

22.23

everything besides ropes

Dirty Dozen

sub diamond chest to floor pushups for dips
sub 45lb thrusters for 20lb wallball
sub 65lb stiff legged DL's for extensions
sub 20 pullups for ropes

AB (28M/70"/175) - 18:29
DM - 16:22
IQ - 19:20
RB - 19:14

17:30

Scaled 2-pood KB for 35# KB.

I feel i should have gone prescribed with the Kettle Ball...

S/F

14:05

Subbed 45 Jumping Pull-ups for Rope Climb

CFWU x 3

As Rx'd except
50 Box jumps, 18 inch box
30 Kettlebell swings, 1 pood

3 Rope climb ascents--skipped it; strains the tendonitis and I'm a punk for not adding anything else.

Logistical nightmare but fun; 28:06

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 standard dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups, abmat, unanchored
20 Hang squat cleans, 70lb Barbell
25 Back extensions on swiss ball
30 Wall balls
15 Towel Pull ups

19:15

20:28

20:28

Subbed static dips and rope PUs

24:09

17:27, done after 20min AMRAP of 20 box jumps and 15 Knees to elbows

M/22/175/6'2"

Done mostly Rx'd: (70# DB swings, 25# ball, no rope climbs)

15:14

Swings were by far the worst part, I probably lost most of my time there.

Sub'd 55#KB, 75# BB Squat Clean, & barbell good mornings for back ext. - 14.42

M/31/6'-2.5"/165

37:08

RX except:
60 jump ropes instead of 20 DU
25 40lbs assisted dips
45lbs KB swing
30lbs Hang Squat Clean
14 lbs wall ball
towell pull ups

16:18 1.5 pood kb. I don't have a 2 pood yet. All else rx'd.
Last time in January time was 22:58. In nine more months maybe I can beat Barber! haha.

Sub'd:

95lb barbell HSC's
Good mornings 45lb barbell for back ext's
45lb barbell thrusters for wall ball
15 dead hang towel pullups for rope climbs

Otherwise as rx'd

18:51

M/23/6'3"/190

M/33/5'4"/140lbs
As RX'd
13:30

18:20

M 36/5'10"/170

Rx'd accept for:
40 Box jump 24" ox
Subbed Rope Climb

24 minutes

OK....used 1.5 pood bell and do not have rope, so I skipped it.

Did this last night in time of 17:37 and did it again today in time of 14:10

14:20 as RX'd

Great one and full body workout.

no rings so subbed 3:1 (75) bar dips.
used heaviest ball in the gym @ 14lbs
no rope so I subbed alternating rope pulls (used triceps rope)

all else as rx'd: 23:39

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders with no rope
25 dips
20 Knees to elbows
30 Kettlebell swings, 35 lb
30 Sit-ups
20 Hang squat cleans, 35 pound kbells
25 Back extensions
30 pushups with 20 lb vest, hands off ground
3x6 reverse pullups

38:00

M/46/190

22:04
towel pull ups for rope 20x3

M/47/164

21:07 as RX'd

19.21 at home

slightly mod

subbed 10 towel pull ups for the rope

25:17 2nd day back to cf. I am not real happy with my time. I am shooting for su 20 next time.

Pack:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders (subbed)
20 Ring dips (30 parallel bar dips)
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball (used 25lb dumbell)
1 Rope climb ascents (7 towel pushups)

Had to take at least one break during each exercise.

22:22

34:11

For time:
25 Walking lunge steps
20 Smith jumping 9th peg Pull-ups
50 Box jumps, 9 inch box
20 single-unders
25 65# tricep press
20 Knees to elbows
30 Kettlebell swings, 25 pood
30 Sit-ups
13 Back extensions
15 Wall ball shots, 10 pound ball
15 rope lat pulldowns 60#

26:20

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 15 inch box
20 single-unders
25 75# tricep press
20 Knees to elbows
30 Kettlebell swings, 35#
30 Sit-ups
20 Hang squat cleans, 45# barbell
25 Back extensions
30 Wall ball shots, 12 pound ball
30 rope lat pulldowns 70#

31:20

m 29/6'1/182

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 single-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 18 pound ball
20 Pull-ups

24:34

f 28/5'7/123

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Bar dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 15 pound ball
20 Pull-ups

24:37

rx'd minus rope ascends

23:46

m/41/169/5'9"

subbed ascents with 15 alternating towel (rope) pullups

20:25

Ricky 23:30

35 yom 205 bwt

wod 1
2rds of:
5 push ups
100m sprint
10 push ups
80m sprint
15 push ups
60 m sprint
20 push ups
40 m sprint
rest 45 secs btwn rds
rd1: 2:36
rd2: 3:31

wod 2
30 secs on/ 30 secs off for three rounds of:
max reps of 275 deadlift
max reps of double unders
deads 12/8/9
du's 30/40/50

22:12
- no double unders
- 16# wb
- 1.5 pood KB
- 75# bar for HPC

all as rx'd
except 80# KB, 40# DB, 25# Med Ball, No Rope ascent

17:15

Loved this one...

19:41

sub...ring dips with band
(20in box, 1.5 pood, 25# db, 14# ball)

M/ 36/ 132 lbs/ 5'-6"
As Rx: 13:15
I took about 4 weeks off and this was my first week back.. I have not been feeling the desire to workout.. many reasons.. this was the first WOD all week (3rd this week) that I decided to do it as Rx, but I held back a little on the intensity.... can't just jump in full throttle. I felt a big difference in overall capacity, but the movements felt o.k. The 50 box jumps I felt a bit. In my gym all the stations are spread out, so I usually treat that as a short break between moves in chippers... like the flight and a half up and totally away for the back extentions).
I was surprised at the ring dips going unbroken and I have to muscle up to the rings, so that was nice. I realy tried to work hard, but comfortably stay within myself. The 30 2 pood KB swings were tough as well.. I did them as 3 x 10 reps. Good fun fast WOD... I like chippers like this.. it's just grind grind grind and don't go too hard at any one station. I'm sure that Speal would go well under 10 minutes today on this one.. no offense to Pat Barber.

Subbed 30 pullups for the rope climbs.

27:03

26/M/165

Carole
F/51/5'6"/133

19:08, with:

1 pood kettlebell
20# DB for hang squat cleans
5 Kg wall ball
12' rope ascents

m/32/170lb/5'8"

25 walking lunges
20 pull ups
50 box jumps, 24"
20 double unders
25 dips (no rings)
20 knees to elbows
30 kbell swings, 2 pood
30 sit up
20 hang clean sqt, 35lb DB
25 back ex
30 45lb bar thrusters
15 towel pullups

14:35

was going for sub 15 minutes so I am happy

"Power Dozen"

25 walking lunges
25 pullups
25 box j, 20"
25 Abmat situps
25 ring dips
25 vertical jumps, touch 18" above max reach
25 KB swings, 2pd
25 press w/1pd KB or 35# DB in ea. hand
25 power cleans w/1pd KB or 35# DB in ea. hand
25 good mornings, 45# bar
25 pushups
25 6' minimum standing broad jumps

19:18 Rx

Much easier on both equipment and rep counting. More explosive, consistent with my goals.

16:00
subbed tuck jumps 40lb DB thrusters and jumping towel pull-ups

as rx'd: 13:48

as rx'd: 13:48

Rx'd 16:24

Scaled to Pack

sub tuck jumps
60 dips
50# DB Swing
90# rope pulldowns

12.52

male 160 lbs.

35.45

17:28. 18" box jumps, dips done on bars, 50lb DB for KBS, 18lb wall balls, and did 9 modified rope ascents where I laid on floor w/feet on 24" box and pulled myself up to about 6.5 ft and back down. Everything else as Rx'd.

Scaled to 1.5 pood, 25# dumbbells, 10 kg ball, 12 towel pull ups:

~24:00

27:15. 20 PU's on gravitron @ 36lb assist, 50 box jumps @ 12" box, Real double Unders!!!, 25 Dips on Gravitron @ 36lb assist.K2E's 9/10 of the way to elbows, 25lb KBS,15lb hang squat cleans, and 10lb wall balls. Did modified rope climbs by laying on floor and pulling myself to feet and back down-9 times. The rest of exercises done as Rx'd.

~30 min. Subbed 24kg kb for 32kg and 2 x pu and dips for ring dips. Also forgot to do the wall shots.

28:16*

*Gym was closed today, so did at home instead: 25 lunges, 20 pull-ups, 50 chair jumps, 20 tuck jumps, 75 chair dips, 10 k2e's, 30 dumbell swings (11 kg), 30 sit-ups, 20 hang squat cleans (11 kg dumbells), 25 back extensions, 15 towel pulls. Shoulders hurt too much after k2e's, didn't do thrusters.

made it halfway through the swings and strained something in my back. With how sudden it was I decided to stop there...
12:12

Regular dips/ 40lb dbs instead of wallball/ 30 towel pullups instead of rope climb

28:39
37/165#

subbed reg dips x2 per ring rip; 10 jumping towel pullups per ascent:

22:33

No rope climb*. Everything else as Rx'd.
16:15 (PR)

"Mrs. Wobbly"
No rope climb*. Scaled to 1.5 pood KB, 25# DB, and 12# wall ball.
21:51 (PR)

* = No rope to do rope climb ascents.

no rope climb*
everything else as rx'd

16:03

*no rope to do rope climb

Mod- 60 JRsingles/RegDips/32.5#DB/28K KB/5x10 rope pull. Need weights for wall ball.
0:43/4:33/2:47/0:55/3:00/1:40/3:28/1:26/3:53/1:12/2:01/2:30
Total: 28:06 1st DD.

17:45
1.5 pood

For time:
25 Walking lunge steps
20 Jumping Smith Pull-ups
50 Box jumps, 12 inch box
25 Tricep Press 85#
20 Knees to elbows
30 Kettlebell swings, 35#
30 Sit-ups
25 Back extensions
30 Wall ball shots, 12 pound ball
30 rope pulldowns 70#

27:27

Completed minus wall ball, back ext and double unders...not timed

As rx'd with noted subs, 14:39 (PR). On the rope climb, I threw my rope over the kids' playset outside (~8 ft high), and then started the climb from a seated position. This only covered about 5 feet though, so I went up and down twice - touch and go at the bottom - to complete 1 ascent.

This went pretty fast until I hit ring dips - these were slow today for some reason. Maybe b/c I haven't been training them as much lately. Swings were hard as well, broke them in half - not fun trying to keep the two 35# dumbbells together. That 2p KB is going on my Xmas list. Also broke hang squat cleans in half - at least they were hang, not from the ground. As expected, rope climbs were the hardest - these are new for me...but I was pleasantly surprised that I was able to get the foot technique down - it makes a huge difference being able to "stand" on the rope and rest a bit. Still, forearms were shot and my fingers were bleeding by the end.

55lb DB for KB swings
No rope to climb

22:32

Sub towel pull up for rope climbs.
20:02.
Done straight after 7 x 3 Shoulder press

pack rx'd

sub 10 towel pull-ups for one rope ascent

13:00

31 yom, 190 lbs

19:00

43min after CFWU. bonk. had to stop on knees to elbows due to tightness in back.

18:13. Rx'd except for the rope which was left out completely.

23:05

Compare to:
091001 - 19:10
080208 - 18:53
070712 - 28:05 (subbed 75 bar dips, 60 lb. DB swings) and 45 towel pull ups

15:06

15:06

Tuck jumps, 1.5 pood kb, 25# DB: 16:25

subbed kb for 17k db swings. 30k barbell for hang squat clean. 15 pullups for robe climb

18:51mins

35yom / 190lbs

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

14:13

Subbed bar dips for ring dips, 45# plate swing for KB swing, machine Back Extensions, and 5 towel pull-ups for the rope climb. This felt good...I motored through and it was over surprisingly quick. Good!

19:30 (minus rope climb)

13:07

Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 10kg dumbells
20 Back extensions
20 Wall ball shots, 20 pound ball
3 Beginner Rope climb ascents

19:55 a little more work than prescribed. I did 25 knees to elbows. whoops!

M/38/185/5-10

WEDNESDAY 100922
For time
25 Walking lunge steps
20 Pull-ups
50 Box jumps (step up), 20 inch box
20 Double-unders or 60 Single jumps
25 Ring dips/machine dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/1 Pood
30 Sit-ups feet free
20 Hang squat cleans, 35/15 pound dumbells
25 Back extensions or superman on floor
30 Wall ball shots, 20 pound ball/12 pound
3 Rope climb ascents sub 30 pull-ups.

Times were
Art--24.50 needed help with the PU but kept on working, scaled a little
more on Pull Ups
Chad: 24:50 pushed all the way..
Matt: 16:03
Timex watch provided the following feedback on Matt.
Avg HR = 72%..little low for a normal xfit.
Cal = 311
Recovery HR: 176-135=41

WU
50 sit-ups vice 30
21 towel pull ups vice 3 rope ascents
25:23
M/49/198#/72"

M54yo / 231.6lbs

For time:
25 Walking lunge steps
20 Jumping Pull-ups
50 Box jumps, 21 inch box
20 Double-unders
25 Band Assisted Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Abmat anchored Sit-ups
20 Hang squat cleans, 75# bar
25 Back extensions
30 Wall ball shots, 20 pound ball
15 Jumping Pull Ups
15 Band Assisted Dips

34:39

SUB 90#pd
SUB tj
SUB 3x bd
SUB 55# db
SUB 25# db
SUB 25# db
SUB 3x 40# oa

25:11

M46/6'3"/190
46:09
75 jump rope
1.5 pood
30# dumbbell
All else Rx'd...

24:24

Subbed box jumps with 100 single unders due to bad knees. 1.5 pood kb swings, and 27 rope pullups.
15:00

31:12

used 14# ball and 70# KB

Crossfit warmup
WOD with some subs

(2xjump rope replacing double unders, 10 l-situps replacing rope climbs.)

22:46

35 yom. 188 lbs

Rx'd. 25:15

CFWUx1
25:59
Towel pullup sub for rope ascents
Shingles!

Ran out of time to do 3 rope climbs.

17:41

50/m/190

Subbed 16 towel pu's for rope.
23:26

regular dips, 70# DB swings, SU/BE done on roman chair, 10# wall balls, no rope climbs: 12:15

29:30

Did it as rx'd except rope ascents...no rope...so I subbed pullups for it...1 set pull ups to right shoulder one to back of head and one to left shoulder 10 pull ups a set

Nice workout

M/22/70"/188#

25 Walking lunge steps
20 Pull-ups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Sit-ups
25 Back extensions
30 40# Thrusters
15 Pull ups

21:19

subbed 40# thrusters for wall balls, 5 pull ups per rope climb. No KB swings or squat cleans...ran out of time tonight at the recreation center.

subs:
kipping pullups
tuck jumps
bar dips (50# assist 1-1)
35# db swing
30# db hsc
15# wall ball (heaviest i could find)
3-1 towel pullups

26:46 ... ugh.

i've lost a lot of arm strength over the summer. dips and towel pu took forever!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB Tuck jumps
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 70 pound dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells SUB 65 Pound Barbell
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents SUB 45 jumping towel pull-ups

20:47

Compare to 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB Tuck jumps
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 70 pound dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells SUB 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents SUB 45 rope pull-ups

21:09

34:16 1.5 pood

16.32.

Subbed 45 PU's for rope climbs

max time 20:20 but not sure since my friend accidentally restarted the timer!

Figured a maximum of 20:20 and it could be under 20 min.

Improvised as close to rx'd as I could:

20 bfkp unbroken
50 box jumps, about 30 of them were "stand off, bounce on"
17+3 d/u
3's most of the way through, should've started with more!
12+8 KTE
36 60lb. DB swings 8,7,6,9,6
5 situps>asthma attack gets brutal>get inhaler>fight through 25
6+8+6 35lb db HSC ass to grass
15/10 back ext.
6/6/7/7=26 ELEVEN foot target/20 lb ball
3 -11' rope climbs start from seated, hands start below 7' mark with no foot touch. (well one foot touch happened for me)

Sub'd the following

tuck jumps
bar dips (50# assist 1-1)
45# db swing
25# db hsc
15# wall ball (heaviest i could find)
7-1 towel pullups

21:50. Much faster than last year but a lot more painful.

m/36/5'9/182
CFWU-3. Reg. Superman. Burgener. Row 500m.
20:12
Not bad overall. Didn't push nearly hard enough on HSC & WB.
Need better balance on BJ to do totally on balls of feet. Try keeping arms in front of body on landing.

subbed 60 single unders
40# kettlebell
12# wall ball
45 towel pu

18:26 (-10:37 from last time)

EJ
M/37/168
23:55 SUBBED 45LB THRUSTERS/45 DEGREE BACK EXTN/15 FT ROPES
EJ

13:30 (no rope climbs)
then did 10 mu's to replace rc's (17:30 total)

13:30 (no rope climbs)
17:30 (replace rope climes with 10 mu's
i.e. it took 4 mins to do the 10 mu's)

33:17 (20 pound vest).

Rx but unknown time

20 walking lunges
15 pull ups
30 box jumps
20 dips
15 knees to elbows
20 dumbbell swings (30lbs)
20 sit ups
15 dumbbell hang squat clean (25lbs)
20 back ext.
20 wall balls

28 mins

110121
18:35
Subs: 50 bar dips, 60# KB, 20# dumbbell thrusters for wall balls

Did 24" box jump instead of 20" (forgot it was 20)
Did 75 lb barbell hang squat clean.
KB was 1.5 pood, did not have 2 pood.
Did 30 towel jumping pull ups instead of rope climbs.

rest as rx'd
Time: 19:15

18:34

m/39/76/210

25 walking lunges
20 pullups
50 box jumps (20")
20 tuck jumps (r-l over barbell)
25 ring dips
20 KTE
30 KB 1.5pd (no 2pd)
30 situps
20 HSC 95# barbell
25 DL 95#
30 1pd kb tosses
45 jumping PUs

21:45

16:57pr

used the usual subs and heavist weights I have just like last time.

17:23
subbed rope climbs for 30 towel PU
200 SU for DU.

m/44/69/163

subbed stiff-legged deadlifts, 20 lbs. dbs for back extensions and 45 lbs. pull-ups for rope climbs

40:04

good workout. Did 24in box-jumps instead of 20in. My bad. Hit my shin twice on the box jumps, which really slowed me down, but still was able to get 16:22 RX'd :)

16:00
home subs; no wall ball, rope climb