I'm ex-static about this WOD!!

That T-shirt ROCKS! OK somebody cough up the link!

We want more sealfit videos!

A tip for making the l-sits slightly easier is to do this wod barefoot, the few extra ounces makes a difference. and point your toes also, full body tension also helps. good luck everyone.

ok, what happens if I don't make 30s of one hold?
should I start over, or can I add up the seconds?

I would assume you add up the seconds until you get 30.

We need a link for that shirt.............

I have a feeling the L-sits are going to be my weak link in this WOD.

The road trip videos are off the hook. Please continue this series. Seeing Rob in real life makes me appreciate his incredible athleticism even more.

where do we get that shirt?!

Where are the Crossfit Ninja Warrior vids?!?!

#2,7,10 - theres this crazy new thing out there now, it's called google. I checked it out and number one on the results was a link to that shirt on zazzle.com, oh its fantastic i know, your welcome

Not Rx'd

6 Rds + 30sec HS Hold, 30sec Sqt Hold, 30sec ~L Sit Hold

-Started clock on 20min countdown
-Counted out my best 30 sec for each hold. If I broke out of a hold I picked the count up from where I boke it
-L Sit holds turned into knees bent ordeal
-Chin over bar turned into a USMC Female PFT style flexed arm hang - I kept my bhin close to the bar thoug ;)

This should be called Crossfit Yoga...

and now we shall do the Pullup pose... breathe.. breathe.. imagine that you are slaughtering your goat and PRing on all the benchmarks at the same time.. breathe... feel your hate for Fran.. breathe.. Strike her down with all of your hatred, and your journey towards the Dark Side will be complete... breathe...

A little off topic but I figured I may get an answer through this forum......

When will details of the 2011 CF Games be posted? Sectionals aren't far away and it would be nice to know when and where they will be held.

Please dont tell me that 11th hour notice is all part of the whole "unknown and unknowable" mantra....people need to make plans HQ.....please give us some basic details.

Regards
TW

laurie galassi - that was very impressive.

You make the incredibly difficult look very easy.

well done

im going for 10 rounds!

dave lipson, i think there was one other jewish pro baseball player, his name is Gabe Kapler.....i went to his bar mitzvah..so i know he is jewish :)

i am really enjoying these road trip videos; they are funny and inspiring. i am especially happy that i have cf journal membership so i can watch the full video...please keep them coming...thank you thank you!!

8 rounds.

12,

the shirt on razzle.com is not the same, slogan is on the front (not back) and it is missing a few small detail, I.e. the KB at the point where the wings meet. It is a cheap replica of the real thing, similar to most of the Crossfit Shirts on that site.

I have done some digging and it seems that the shirt is from Alamo Crossfit, went to their site and i can't find any place to purchase the T-shirt....

Anone else having any luck finding it???

Rx

6 rounds

Awesome job, Laurie G. A great example of a well rounded Crossfitter.

Beau #13

nice job slippin in the star wars reference ;)

http://patriotbadass.bigcartel.com/category/tees

Different Print, but definately from Alamo.

Got one comin all the way to Australia for me.

Epic Slogan.... train hard and stay safe

BK

Your Welcome

Don't worry Zach #1 - I got your joke!

Hello All,

I'm 6'2 and about 187lbs. I have signed up to run a 1/2 in a few months time (!). I have been crossfitting for a few years now and can run a 10k no probs (training run would be 47min or so). I want to do a decent job, so should i just hit the crossfit endurance wod's? Life will not allow the 3h+ rest, so i will prob need to do some back to back. any thoughs are very welcome!

Thanks!!

E

42/m/176cm/74kg

As rx'd

5 rounds in 20:10

L-sit holds slowed me down, chin over bar holds were surprisingly hard. Used different hand positions in all 5 rounds, from climbers fingerboard to bar.

I can sit in the squat so that isn't really a hold. I guess I should come up a little and hold myself with legs straight, is that right?

Thanks

5 rounds + 30sec squat hold

M/45/185

5 rounods

5 rds with freestanding handstand holds on parallettes

5 rounds
crappy L-sits due to deadlifts

I can't wait to try this one out. It could very well make me cry like a little girl.
And I really liked the way the video was done. Nice work.

5 rounds + 7 second L-sit hold
did HSPU's using wall while working on freestand. L-sits could have been better

29/6'8"/223

4 rounds + squat
sub tuck for l-sit

freestanding handstand
Squat
Wide grip l-sit (parallettes 4 feet apart)
Chin over bar

5 rounds + 30 sec handstand

handstand against wall
squat
l-sit w/ rings (not right angle)
chin over bar

4 rounds + handstands + squat + 15 seconds l-sit

At the AF Academy we referred to the squat hold as "the mother".

Feel free to use that.

6 rounds.

hand stands and squat holds was rest time, broke up the L-sits from the very first round. Holding my hands closer together and close to my body with reversed grip helped on the chin over bar holds.

started the last chin hold at 19:30, determined to finish the 6th round, screaming thru the last 15 sec : )

Not Rx'd - 6 rds + 30sec HS hold, 30sec Sqt hold, 30sec L-Sit hold

Started 20min countdown; counted 30 sec for each hold. If I broke form picked up count where I broke it
-L Sits became a bent knee affair after 2nd round
-Chin over bar hold turned into a flexed arm hang after a while

AMRAP:

30 sec Handstand hold (not freestanding)
30 sec Squat hold
30 sec L-Sit hold
30 sec Chin over bar hold

7 rounds + 30 sec handstand hold

Great WOD.

7 rounds + 15 second handstand hold

Have a great day everybody. Stay strong with the L-sits and chin-over-bar holds!

Did 4 rds + 30 sec squat. The L-sit hold killed me.

5 rounds +30 sec Handstand

Did this one in my apartment, hung on the edge of my desk for chin over bar hold and I had to pick my legs up to keep them off the ground. Not fun after L-sits.

Jen: 4 Rounds + 28 sec of Handstand hold

Gunnar: 3 Rounds + 12 seconds of Chin over bar hold

m/43

5 rounds, 15 secs on the HS

Emile -

I ran a 1/2 a couple months ago (1hr 48min) without any specific endurance training, just regular crossfit and the occasional 5k. It's all about setting the right pace and sticking to it. Though my legs were pretty tired after an hour. I recently ran a 10k for fun in five fingers and a halloween costume (47mins).

5 rounds + 30 sec Handstands

Who said something about crossfit Ninja Warrior? I am unfamiliar with, but interested in hearing more about, that.

Complete as many rounds as possible in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second tuck sit hold
30 second Chin over bar hold

3 rounds + 29 seconds tuck sit

The plank and squat hold were easy. I couldn't get more than 7-10 seconds on either the tuck sit or chin over bar.

m/36/147

7rds even. The only thing I changed up was L-sits to tuck sits after rd1. I did my handstands on my paralletes free standing and everything was unbroken. Wow this smoked my core!!!

e 26,

am 5 10 165lbs and 39 years old.

i did a 16 mile run a few weeks back. been crossfitting 18 months just doing mainsite and some of my own workouts. longest run before were some 400m intervals. wanted to prove to friends you dont need slow long runs to get ready.

finished in 2hr 10min feeling fine. my advice is plenty of mobilty work before, keep hitting crossfit workouts hard and on the day dont set of to quickly. i found it hard to hold myself back as so used to go hard early.

good luck let me know how you get on.

rob

5 rounds + :10 L-sit

Handstand was against the wall
1st round L-sit was on rings (not too bright)
L-sit and chin over bar were broken

Thanks to all who share their workouts via video!

1

I suck

It's so unfair for Graham to get an endorsement deal from Reebok and not Kristan also. She's such a superb role model for all women, young and old, around the world. Who wouldn't want to be just like her?

6 rnds exactly
L-sits were hardest and had to break those up the most. Next hardest was chin over bar.

4 rds + HS and L sit

Lsit lame as knees were bent

5 rounds + 28 sec Handstand

m/34/6'4"/207#

6 rnds even (plus 15 seconds...)

L-sits were done on rings and were pretty ugly by the end. Chin over bar was harder than anything else...

#2, 7, 10 etc. Alamocrossfit.com should have em. I got mine from there a while back.

Ace Freely #56, that is an ignorant comment that has no place here. Please think before you type because people read this.

our first day of crossfit in college ground with vijay raj.
3 rounds of.
100' feet walking luges
12 burpee
400m run.

Aman : 20:00
Vaibhav : 20: 08
really enjoyed the workout ever.

#60 Agreed. There should be no tolerance for that here.
Clever = Elite Athelete

Warmup with crossfit wu 3x...doing pullups unassisted for first time!! PUs 5, 4, 3, reps. Hoping to do all warmup reps x10 without assist by Christmas/New Year.

Modified 5 rds, 15 sec on HS holds
HS holds as rx'd
Squat holds as rx'd
Tuck-sit holds from Puppy scaling
Assisted Chin over Bar from Puppy scaling (90 x 2, 100 x 2, 120 x 1)

Cool Down: 15 min on stationary bike.

5 rounds - 6 seconds chin-over-bar-hold
Handstands assisted on paralettes
L-sits sloppy/tough/humbling--I think it is time to incorporate them into my warm-ups.

".... man, the more he gains freedom in the sense of emerging from the original oneness with man and nature and the more he becomes an "individual," has no choice but to unite himself with the world in the spontaneity of love and productive work or else to seek a kind of security by such ties with the world as destroy his freedom and integrity of his individual self."
--Erich Fromm, from "Escape from Freedom"

5 rounds + 30 sec. squat hold
L-sit were more like a bent knee ball sit after round 1. Not very good! A lot of work left to do!

2010-11-17: 8rnds in 21:11. Sub 20sec. on/off. Wanted unbroken rnds. L's dipped low on later rnds.

6 Rds + HSs + Squats + 20 sec L Sit

As rxd
Used paraletts(not a capital L)
5rounds + 10 seconds on pull hold

3 sets plus 30 sec handstand, 30 sec squat, 30 sec L-sit and 15 sec chin to bar. This one was interesting.

CFWU x3

5 rds
knees were bent on L-sits

Things started shaking like crazy on the chin to bar and L-sits around the 3rd but I managed to pull out 5 rounds + 15 sec L sits.

as rx'd

5 rds+handstands+squat+ L-sit

4 rounds and a partial handstand

I had to piece the L-sits together, and that became slightly pathetic near the end, with two and three second holds.
I did get braver in the chin-over-bars, allowing myself to ride through the shaking and chalk up longer first holds as I went along. The last one was 27 seconds.

3rounds + 10secs on squats (Freestanding HS)

HS a couple of seconds at a time, but got better :)
L-sits legs bent/ just tried to keep them up
FUN!!!

then...

Annie
5:47 PR by 2 minutes exactly!!! :)

8 rounds plus handstand holds and squat holds. Knees bent a little on L-sits but I'm still pretty happy with myself.

5 rounds + 10sec L-Sit

45yom/6ft/190lbs

20 min AMRAP of:
30 Sec HSPU Hold.
30 Sec Squat Hold.
30 Sec L-Sit Hold.
30 Sec Chin over bar Hold.

7 Rds in 20:03

Or if you REALLY want to get technical:

6rds/30 Sec HSPU Hold/30 Sec Squat hold/30 Sec L-Sit hold/27 Sec Chin over bar hold in 20 min flat.

Tougher than it looks. My weak point was certainly the L-sits; I was breaking it down 20-10 in the first 2 rds, then had to go 15-15 on rd 3, then it was 10-10 for the next 3 rds, then it was a 5 sec deal on the last rd. I found that the squats were a break for me, I could've stayed down there for a long time...

Chimo!

7 rounds

8 rounds + full unbroken 30 sec L-sit. Not enough time to get to the pullup bar.

Handstands against wall, feet and heels only parts touching. No breaks on any sets. Strong all the way through.

Squats were just below parallel. Chest up and head neutral. No breaks, definitely the easiest of the bunch.

L-sits on stools. First and the last rounds unbroken. Remainder of rounds broken as needed...gamed these a bit. Tried to save a little for the finish as I know how slow I recover for later sets if I go all out. These were the hardest of the four.

Chin over bar holds. Easy and unbroken. Chin not permitted to touch bar at any time; chin had to be over and not touching the bar to count.

Finally a WOD my Judo injured knees can do!

M/33/6'3"/198

5+15" Handstand Hold (all HSs against the wall).

Possibly my favorite shirt of all time!

Great workout, too.

5 rounds. Boo. Still sore from Lynne last night. Total score 125, bw 185, strict (no kipping pullups)

M/U Sunday 101114

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

4 Rounds + 400m, DL's 275.

I like

Made up Sunday's wod

12 min. AMRAP
400 meter run
5 deadlifts

4 rounds + 400m - deads @ 155#

m/41/177cm/87kg.

Subs:
Handstand at angle - hands about 50 cm from wall
L-sit tuck - between low benches
Bad, lazy chin over bar hang on wall bar

6 rounds and handstand

@brooks
cfwu 3x10

great work out//new favorit next to Cindy

5 rounds

as Rx'd (free standing hand stands)
7 rds + 25s Chinover

5 rounds + 14 sec L sit

11 ROUNDS!!!

I beat the mathematically impossible :)...kidding.

27/m/5'11"/180
As rx'd
3rds+10secHS
Tried to focus on good form on L-sits.
They took me forever.

m/37/6'1"/208

6 rounds plus 20 sec chin over bar. 10 seconds from 7 complete rounds, makes one wish they had not rested a few times somewhere

m/165

as rx: 5 rounds + 23 sec chin over bar

6 rounds + 14 seconds hand stands.

Hand stands with heels against wall

M/31/5'9/167

6 rounds

+30
+30

L-sit and chin over bar were killer

M/64/181-Rehab- Scaled to Puppy-Complete as many rounds as possible in 12 minutes of:
30 second Handstand hold
30 second Squat hold
30 second tuck sit hold
30 second Chin over bar hold
3 Rounds, plus 30 sec ea handstand, ssquat, tuck sit.

Anon #89
How can you possibly have completed 11 rounds in 20 min, when in fact 10 FULL ROUNDS, UNBROKEN with ABSOLUTELY NO TIME LOST ON TRANSITION equals to 20 min exactly?...I am puzzled...

7 rounds + 24 sec handstand hold

L-sits were done with legs tucked

#96 Harry - I think Anon #89 is joking

Did this in a hotel room so had to mod a lil: everything rx'd except chin over bar; Instead, subbed pushup holds at the bottom using a closed fist at abdomen level for 30. Completed 4 rnds

Did this workout with only two modifications:

I used TRX bands, hooked my feet in them and walked myself up into about a 50-60 degree handstand/plank.

For the L hold, I turned it into a knee tuck (used heavy kettle bells and a step aerobics platform to approximate parallets.)

I finished 3 rounds and 5 seconds of the chin above bar hold.
I finished 4 rounds in 21: 41.

As Rx'ed

7 rounds.

5 rounds + 30 second L-sit

Chin-ups holds were the toughest for me (L-sits a close second). And to think I held the record in elementary school for bent-arm hang hold. Hahaha, 35 years and 100 lbs took away my edge!

oh ya...

Laurie Galassi, that is a very impressive video! Amazing consistency among rounds.

Thanks for posting and putting yourself out there.

Inspiring to say the least!

16 weeks Post Op Rotator cuff surgery
Push up and Squat holds, 10 rounds

6 rounds
Subbed 110# barbell OH for handstand push-ups.
Last five rounds I could only do :15 Pull-up hangs

5 rounds. All unbroken but for tuck sit.

amrap 20:00:
:30 handstand hold (unbroken)
:30 air squat hold (unbroken)
:30 leg raise hold (2-3 sets every round)
:30 pullup hold (1)(2)(2)(2)(2)(1)

6 rounds 11/17/2010 (+ handstand, air squat)

39M/5'10"/170#

W/U: skipped.

As Rx: 6 rnds + handstand hold + 24 sec squat hold.

C/D: skipped.

Used the computer to click on each second to ensure an accurate count on each hold. Handstands against wall, with minimal to no contact; squats below parallel; L-sits on parallettes; held chin over bar using chin-up grip.

L-sits were, by far, the most difficult part of this one. It smoked my abs (thereby making the chin-up hold more painful) and arms (making the handstand hold less comfortable). Had fun with this one.

my 7 year old did this one with me today! she made 9 rounds!! woooo! i only did 6 rounds and up to 5 sec on the squat! i liked this but my wrists kinda hurt now!! she had a blast beating mommy!!! ;)

M/42/180

As rx'd:

7 rounds. The l-sits were the toughest by far and broke on the last three rounds.

More better faster

did handstands against the wall. L-sits were saggy.
6 rounds plus 15sec handstands

26M/71"/220

4 RNDS + Handstand. This is a hard w/o for my 2nd week on CF.
i look forward to doing this one an a couple months.

5 rounds plus 12 second handstand

F/38/5"2"/110

4 rounds +Handstand hold + squat+ L-sit + 18 sec chin over bar hold

L-sits were done with legs tucked

4.75 rx'd with free stand hand stands (no wall)

4 rds w/ tuck sit on rings. .6 mi run wu 4:53

CFWU x 3

5 Rds + HSPU, Squat, Chin to bar. Jumped to Chin bar as I could get the 30 seconds done in remaining time.

L-sits were done on two very wobbly Kettle bells.

M/33/142lbs/5'5"

8 rounds plus 30 second hand stand
hand stand against wall
L-sit on paralletes

5 rounds + 15 secs chin over bar

6 rnds. + 30 seconds of the handstand against the wall.

6rds +5sec Lsit

M/39/212lbs/6'3"

As Rx'd with 30 lb vest.

5 rounds even

F/27/145lbs/5'6"

As Rx'd

4 rounds + 30 sec handstand

6 rounds

M/43/5'11"/185

5 rnds + 11secs chin over bar

legs were not straight out on L-sits

L sits were, much, more like what I call an X sit. Yes, thats what letter my drawed up legs made.

6 Rounds

HSPU's quite a sight.

4 rounds + 0:15 chin over bar.

D @ home
5 rnds + 5 sec HS

5 rounds plus 23 sec handstand hold.

-L sits were more of a hold myself up no where near a perfect L

35 yom 205 bwt

did 7 rounds of
7 sdhp w/ 85lbs
7 24 inch box jumps
110m sprint
time: 7:25

6 rds 20 sec L-hold.

L-hold's weren't pretty. All other's unbroken except 4th rnd of chin over bar.

5 rounds + 8 sec L sit

4 + HS, sqt & 15" L sit

Sprint Clock (60 ft. Shuttle; 1 the first, 2 the second, 3 the third...) followed by max rep 95lb OHS in 5 minutes

8 minutes + 7 shuttle sprints, 56 OHS

6 +20 sec. squat (L-sits=obtuse angle... ha ha)

as rx'd:

5 full rounds + handstands + squats

M/24/6'1"/180

As Rx'd:
6 rds + HS + 5 sec. Squat

5 rounds + 10 seconds L-sit

F/40/5'6"/145

5 rnds + HS + squat

handstand- & squat-holds unbroken :-); subbed tuck-sits for L-sits; kinda liked this one

Rad vid Heather and Mel. Quite impressed with Mel's first handstand hold... you made it look so easy!

First WOD in a couple of weeks = ECSTATIC :) Subbed pull/chin-up varied grip and not full ROM for pull-ups. As well as tuck sits on a dip contraption. Rounds: 6 + 30 second handstand.

2nd WOD
200 Burpees 4 time
1st 100 in 4:47
Overall time: 11:18

6 rounds: Did L-sits with knees bent though... I didn't have a wall for the hand-stand so my husband helped balance me. On one of his rounds, I dropped him starting the hand-stand, Ultimate FAIL on my part!

M.36.170

As rx'd

5rnds + 25sec L-Sit

as rx'd
6 rds in approx 19:20

10 seconds short of 8 rounds because somebody was on the pull-up bar that I was using. UGH!
But attribute the good number of rounds to the fact that I had to do a plank instead of L-sit because of sciatica issues these last few weeks. I'm sure I would have had a couple less if rx'd

L sit= holding self up off floor
Handstands and squats were not bad.
Chin above bar is another story...

6 rounds

9 rounds + 30 sec Handstand hold and 30 sec squat hold

4 rounds + 10 sec Handstand Hold

CFWUx3

2-even

normal overhand, then neutral grip for chin over bar holds.

Ernest 40/M/61"/164

The Beato article examines the disparities of fitness levels among individuals due to personal choices. This should be perfectly normal in a society that values freedom and liberty; ideals that the magazine, from which this article is taken, purportedly upholds. But ironically, the author suggests that the state, the government, the wielder of the "legitimized" monopoly of the use of force needs to intervene in such personal choices as a matter of "national security." So much for "Free Minds and Free Markets," but what more could be expected from the sell-out, beltway libertarians at Reason. Just my $0.40 worth.

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold - this was the weak point did not maintain strict L form
30 second Chin over bar hold - performed on 2" angle iron in hotel stairwell

6 rounds even
then 10 minute break and made up "Blake"

F/33/135

6 rounds

Chin over bar holds were the most difficult for me.

the weather forced me to train indoors so replaced chin above bar hold with supermans.

5 rounds Handstands and 14 secs squat hold.

6 rounds 5 sec L-sit...

The L sits started looking more like really lazy L's towards the end. This WOD was more fun than I anticpated. Rubber WOD with B-Mo today 1-0-1.

NEVER QUIT!!

Row 500m
BS-135x5,225x5,235x5,x5,x5
SP:135x3,x3,x5,x5,x5

WOD:

7 rnds + 20sec L-sit rx'd*

*most holds short, difficult to pause watch.

later,
b

M/24/6'1"/180

As Rx'd:
6 rds + HS + 5 sec. Squat

m/178cm/86kg/34y
6 rounds
L-sit and chin over bar ware broken from third round

6 rounds + HS hold and Squat hold

L sits were weak and need work. Did better with HS hold than I thought I would, all unbroken sets.

M/5'8"/157/40

6 rounds + HS + Squats + L-SIT

8 rounds + 15 sec HS Hold

"Fran"

5:19(P mother f*cking R!!)

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

5 rds

AMRAP:

30 sec Handstand hold (unbroken)
30 sec Squat hold (unbroken)
30 sec L-Sit hold (2rds straight leg, rest bent knee)(unbroken)
30 sec Chin over bar hold (last 2rds broken)

5 rounds + handstand & squat..

Jeff @ 2.0
6 rounds + 8 seconds handstand hold.

4 rounds + 30 sec L-Sit

Done 11/17 - 5 rounds plus handstand and 30 seconds squat. L-sits were degenerating at the end, so not rx'd. Wow, cool innovative workout, loved it!

Wilson: 6 rounds
Aaron: 6 rounds + 17 sec L-sits

6 Rounds and 20 sec on L-sits
first two rounds clean on the L sits, after that the L-sits where not that clean

5 rounds + 8 sec L-Sit

Pretty shaky and not quite parallel on the L-Sits by the end.

6 and a half rounds

5 rounds- 21 minutes

L-sits were horrible. Great WOD, much harder then expected.

5 rounds + 12 second L Sit

4 R + :02 on the pullup.

6 rounds + Lsits

5 rounds plus handstand and squat holds
L-sits on parallets (counted as long as feet were off ground w/ legs straight).
Handstands on parallets, wall support

Rx'd

5 rounds + hsh

5 rounds even

Mod- HS slightly off wall, L-sit static extended dip knees raised.
2:21/2:41/2:51/4:02/4:03/4:02
Total- 6 rds
L-sits and COB were tough!

M / 6'0 / 177lbs / 33yrs

5 rounds + full 30 sec handstand hold

4 rounds even. Done at home, so had to do pullup hold on my fingertips over house trim, not so nice. L holds devolved into an h-type hold...

m/51/159
4 rnds+ hs

M/33/5'4"/140lbs
As RX'd
8 rounds + 8 seconds of handstand hold

3

5 rounds + handstand + squat
as rx'd

I definitely would have gotten 6 rounds, but there were some complications with how I was timing myself and the L sit area was taken for round two. So I was force to improvise, which ate up some time.

-HS were against a wall and unbroken
-S were fairly easy and unbroken
-L sits were hard, but I surprised myself with how long I could actually hold the position. I could have better form on them.
-PU was unbroken until round 6.

Crossfit warmup 3 rds with pushups in place of pullups (pulled muscle in arm having surgery 5 yrs ago).

As rx'd:
95, 115, 135 x 4 rds, 155 (f on rep 2 only)

Cooldown on crosstrainer 10 min.

Threw degenerative disc out with this movement. Back is sore, pushing ibuprofen, need the rest day tomorrow.

7 rounds but only a 10 second chin over bar hold on last round. after round 2 I had to bend at the knee for the L-sit hold. The squat was effortless. Hand stands got tough at round 6 and 7. chin over bar holds were all tough. L sits were the worst. Guess I need to work on those.

5 rounds

ryan and kristy - 4 rounds

7 rounds + 30 sec HS + 30 sec Squat
Used parallettes for L-sit hold, from 5th round did tuck-sit hold instead.

M/ 36/ 132 lbs/ 5'-6"
As Rx: 7 complete rounds + :18 seconds of L-Sit
This was a WOD I was not sure how I'd do... with long poses and continuously working, I didn't know when or if I was going to start failing. I actually felt it most in my pullup pose, but the L-Sit was also touch after a while. I pretty much kept on moving the whole time. I did my L-Sits on these yoga foam blocks. I was pleasantly surprised that the handstand hold was really pretty easy. I did the WOD Blake yesterday so I thought my shoulders would be sore, but not too bad.
GOOD WOD. Nice to change it all up like this every once in a while.

4 Rounds

Complete as many rounds as possible in 12 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

6 rounds plus HS + SquatHold + Lsit

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (1/2 with feet on bar in 90 degree angle)
30 second Squat hold
30 second Plank hold
15 second Chin over bar hold

Rounds: 9

Hey! I've worked with that Sky crane! Shout out!

3 rounds + all but chin over bar

6 rounds.
Did more like knee raise-sit and did hand stands against a wall. Freaking intense.

Eric: 4 rounds + 13 seconds chin over bar

Harold: 4 rounds + 4 seconds of squats

Debbie: 5 rounds (modified)

Stacey: 5 rounds (modified)

5 rounds + 15 seconds HS

As rx'd, 6 rounds.

Handstand and squat were like little slices of heaven after the L-sit and chin-over-bar. Got the first 30 second L-sit, but these deteriorated quickly - by the end, they were 3-5 second chunks. Rectus femoris is still cramping on me. Chin-over-bar was hard too, but I think this was mostly mental. Had 35 seconds left on the clock going into the last chin-over-bar. Got the first 15s, quick 5s break, and then held on until the timer expired. Tough WOD for not doing any "work".

m/32/170lb/5'8"

as rx'd

Did the handstands and squats unbroken, had to really break up the L-sits after the second round to 10 secs then 5 secs. The chin over bar was tough as well and could go about 25 secs in the later rounds then had to jump back up for the last 5 secs.

m/32/170lb/5'8"

forgot to post results

7 rounds in 20:20

M/58/165

8 rounds+30+30+30+11
Handstand, squats and pullups unbroken. I enjoy WOD's like this....I get to win!

stopped after 10 mins

M/25/159 GregAWU

Not really able to time this properly, did the first 10 minutes with a 30 second work, 5 second transition timer. Next 10 minutes was 30/10. Ended up with 8 rounds, but in reality the amount of down time was significant.

I would say, 5 rounds in reality.

7rds. Handstands were against a wall.

5 rounds + HS against wall (facing). Did my best self-counting, trying to go as slowly as reasonable.

5 rounds. Legs not quite parallel on L-sits.

4 rounds + 30 handstands & squat hold

handstands and squats unbroken all rounds. L sits i had to tuck my legs in for the last 2 rounds.

4 Rounds + 30 handstand, squat, and L

(sub'd hanging leg lift 4 L hold)

back after a long hiatus

4 rnds + H/S & 21 sec squat

2 Rnds RX'd
2 Rnds scaled L-Sit (can't really "L") & Chin hold to 15 seconds

5 rds + 10sec

11 sec shy of 6 full rds

(L-sit form weak) - 5 rounds

subbed L sit for V sits.

7 rounds, HP+Squats

Great workout

7 rounds
lots of subs.

as rx'd 5 rounds plus hand stand and squat

6 rounds, bent legs at the knees on the last two rounds of L sits - made it much easier.

L sits were the hardest part, closely followed by chin up holds. Squats and handstands were break time.

Did this right after hang power snatch wod from yestaerday.

For time:
400 m run
20 box jumps
20 bur pees
400 m
15 kb swings 1.5 pd.
15 bur pees
400 m run
10 thrusters 135 lb,
10 bur pees
400 m run

15:40

5 rounds - brutal

5 rounds + 10 sec hold

No L-Sit but used a dip bar to get into L-position

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (supported by power rack bar)
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

4 rounds

5 rounds + handstand hold

7 rounds+ tucshandstand hold +squats.+ one secolnd tuck sit hold arms really shaking at the end

Missed

5 rounds

3 in the first 10 minutes then lost some steam

Did it at home with the dip bars for the l sit...nose was smashed against the doorway header for the pull ups

5 rounds + HS, Squat & L-sit

HS supported by squat rack bar. found l-sit & chins hardest. chins broken all the way (15,10,5). l-sits started straight leg but bent at knee from half way through 2nd round. will work on these.

WU
5 rounds + 10 second of chin over bar
M/49/197#/72"

4 Rounds plus 30 sec HS, 30 Squat Hold & 12 sec L-sit. The L-sits took FOREVER, as the rest were unbroken.

WOD: 20 AMRAP:
HSholds at wall rxd
squats rxd
l-sits rxd
1 ring chin over ring rxd

7 rounds+30sec hshold

m,27,185,177cm

m/37/5'9/183
CFWU-2. Running a little late. Superman. Burgener. Row 500m.
5 rounds, 1st 3 exercises on 6th + 6 sec on PU. Integrity not real good on L sit. Need to keep upper leg tight - hip flexor area. Don't go as deep in squats next time. Hold at parallel.

5 rounds + 12 sec L-sits

L-sit and pull ups broken in 2-3 sets after 2nd round

6 rounds with mostly half L-sit.

5 rounds + 22 second L-sit
Rx

5 rds plus HSPU hold and 10 sec squat hold in 6th rd

3 rounds 1 HSP

m/39/185/5-10

As Rxd 7 rds even at 20:00.
HS and SQT were easy,
the chair/Lsit were the toughest, PU hangs were not easy either. All in all a good workout, felt it more the next day then I expected.

Missed. Rest and rehab low back injury.

"Mrs. Wobbly"
Missed

WOD 20 Min AMRAP

5 Rounds +hsh + sqt hold.

before,HB B/S 5-5-5-5-5 @ 112.5kg

cruel !

CFWUx3
5 rds

That was hard.
HS: rx'd
SQ: 2.5lb plates under heels
L-sit: knees bent from round 4 onward
COB: this was the worst, very broken up
20 min, 6 rounds exactly.

30 sec handstand hold
30 sec squat hold
30 sec L-sit hold (kness very bent then moslty h-sits)
30 sec chin over bar hold

4 rnds 20 min

M/33/5'9"/155

5 rounds exactly

30 sec handstand hold
30 sec squat hold
30 sec L-sit hold (bad form even with elbow rest)
30 sec chin over bar hold

4 rounds + 30 sec handstand hold
20 min

M/23/70"/195#

scaled to 10 minute AMRAP

1 round + Handstand Hold + Squat Hold + L-sit Hold

m/33/158/5'9"

4 rounds + 22 seconds on the handstand

Harder than I thought!

5rds

5 rnds + 30 seconds hand stand hold

6r+ 5sec squat

6 rounds plus handstands, chinups, squats. L-Sit on roman chair at about 135degrees

4 rounds