December 18, 2010

Saturday 101218

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).
Post rounds completed to comments.

MarinesChangeCommandStaffPrayer_th.jpg

Enlarge image

Change of Command for LtCol Riordan, Hawaii.


"Louie Simmons on the Conjugate System: Part 3", CrossFit Journal preview video [wmv] [mov]


"Hand Position" with Brian Nabeta and Chris Michelmore - video [wmv] [mov]


"Things work out best for those who make the best of how things work out."
- John Wooden

Posted by lauren at December 18, 2010 5:00 PM
Comments

Game on! CrossFit Nation AMRAP!

Comment #1 - Posted by: JD at December 17, 2010 5:01 PM

DOUBLE RAIINNNBOOOWWWW or single......

Comment #2 - Posted by: blanco at December 17, 2010 5:13 PM

Gonna get me some today!!! Looking forward to this one.

Comment #3 - Posted by: Mike Mathers@JBB 27/M/215lbs/69" at December 17, 2010 5:16 PM

kaneohe?

Comment #4 - Posted by: kev at December 17, 2010 5:16 PM

If someone knows the story behind this photograph, please post it. Thanks

Comment #5 - Posted by: Keith at December 17, 2010 5:23 PM

Awesome WOD! I'll do this one tomorrow (Sunday)

Just did Fran - 6:14 as RX'd, new PR by 2:25 :)
Previous attempt was October 3.

Comment #6 - Posted by: David m/26yrs/169cm/74kg at December 17, 2010 5:56 PM


Cindy on steroids?

Comment #7 - Posted by: Kevin McClellan 49/195 at December 17, 2010 5:56 PM

Cindy all grown up.

Comment #8 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 17, 2010 6:17 PM

does chest to bar = kipping or strict?

Comment #9 - Posted by: ZLA - M/19/165 at December 17, 2010 7:03 PM

@Kristan C, Karianne D, Rebecca V: strong work ladies!!

Comment #10 - Posted by: Zach B at December 17, 2010 7:04 PM

@ #8

I believe that kipping or strict are fine as long as your chest hits that bar.

Comment #11 - Posted by: T at December 17, 2010 7:30 PM

Semper Fi! Did anyone else notice this looks like a terminal lance comic?

Comment #12 - Posted by: Steve at December 17, 2010 7:42 PM

7 Rounds

Comment #13 - Posted by: Ross Hanson at December 17, 2010 8:01 PM

Beautiful Pic. This is obviously the mandatory prayer before the COC. The chaplain is off-photo somewhere.
I always remember the many COC ceremonies I've gone to, as a boring-as-f*ck necessary evil. I hated them, and most zeroes(officers) know to keep it extremely short and sweet. Especially the prior enlisted ones:)

Comment #14 - Posted by: Papa at December 17, 2010 8:02 PM

I'm trying to get in on the L1 cert. coming to Chicago the first week of March. Just called a while ago and got a machine and had to leave a message. Not feelin' real optimistic about that. I just missed getting into a cert that's coming just outside St. Louis,and I don't want that again. Any tips?

Comment #15 - Posted by: Libbie at December 17, 2010 8:12 PM

Crazy Cindy!!

Comment #16 - Posted by: Wyatt22 at December 17, 2010 8:52 PM

Change of command for 1st Bn, 3rd Marines...the Chaplain started the prayer when this double rainbow appeared, it lasted exactly as long as the Chaplain prayed and faded away a few seconds after he stopped.

Comment #17 - Posted by: Sean R at December 17, 2010 9:03 PM

SuperCindy:)
LEt's do this!

Comment #18 - Posted by: danlau at December 17, 2010 9:29 PM

scaled OH squats to 45lb
7 rounds + 5 PUs + 5 dips

Comment #19 - Posted by: Eamon at December 17, 2010 11:11 PM

Excited about this one. Pumpin it out tomorrow rain or shine

Comment #20 - Posted by: Cassidy at December 17, 2010 11:47 PM

athletes, you have been warned!
there will be a swimming component at the games this year!!

Comment #21 - Posted by: ian at December 17, 2010 11:55 PM

That is about as good as it gets. Too bad its not Army. Lead with Courage!

Comment #22 - Posted by: LTC B Cook at December 18, 2010 12:14 AM

7 ROUNDS. USMC, AFGHANISTAN.

Comment #23 - Posted by: BJ Peyton at December 18, 2010 12:34 AM

"Just did Fran - 6:14 as RX'd, new PR by 2:25 :)
Previous attempt was October 3."

Great work and nice PR, David (#6) What did you find differently about Fran this time to knock such a significant amount off of your time?!

Comment #24 - Posted by: St. George M/42/175 at December 18, 2010 1:29 AM

Scaled OHS to 65# - 7rds

Comment #25 - Posted by: ArcLite M/35/69"/163 at December 18, 2010 1:34 AM

5 rounds
+ 3 ring dips

Comment #26 - Posted by: TomO/44/M/200 at December 18, 2010 2:25 AM

comment #16 - so it was divine intervention? you seriously suggesting that the good lord put up a rainbow for a change of command ceremony? seriously?

Comment #27 - Posted by: ghostwrider at December 18, 2010 2:44 AM

@ ghostwriter:

that is your suggestion. he just described what happened.

Comment #28 - Posted by: Anders - Denmark at December 18, 2010 3:01 AM

Great work ladies!!! Can't wait to hit this one tomorrow.

Interesting video on the swimming tech. I have always struggled with swimming and this may help me a bit.

Comment #29 - Posted by: Olen Gifford at December 18, 2010 3:10 AM

8 rnds as RX'd

Did CFT three hours prior with 875 total, could have been a factor. Great WOD though.

Anyone have any advice on teaching the OHS to novice crossfitters?

Comment #30 - Posted by: AA at December 18, 2010 3:18 AM

9rds + 5ctb, 10 dips, 6 ohs

Comment #31 - Posted by: mike d 148 5'7" 35 at December 18, 2010 3:46 AM

@22 TomO....Our good Lord has done a whole lot of much greater things than making up a rainbow during a change of command ceremony. Wyatt22 simpy elaborated on what he saw that day. All things are possible my friend.

Comment #32 - Posted by: Yes Really at December 18, 2010 3:46 AM

Comment 28 was directed to ghostwriter NOT Wyatt22.

Comment #33 - Posted by: Yes Really at December 18, 2010 3:52 AM

as rx'd except for 65lbs OHS
8rds
m/27/165/5'9

Comment #34 - Posted by: matt c at December 18, 2010 4:05 AM

This looks rely fun, maybe i will try this after our affilite's O-lifting seminar this morning....

Super Cindy...

Comment #35 - Posted by: Steven Platek at December 18, 2010 4:14 AM

Ben 4 rounds rxd

Just got a pull up bar at home. 1st real one in my lil town. The ring dips got me massively. Got to do some work with these rings now. Push ups, dips, pull ups then the elusive muscle ups. Wish me luck!

Comment #36 - Posted by: Ben Watkins at December 18, 2010 4:39 AM

m/45/185

9 rds

Comment #37 - Posted by: cosmo at December 18, 2010 4:49 AM

Sean - Best of luck on your new command. Say Hi to Col B for me.

Semper Fi
Steve Rakow

Comment #38 - Posted by: Steve - CF Ocean City at December 18, 2010 4:59 AM

Comment #28 - I didn't suggest at all, I asked him a question. You're wrong to claim that his statement doesn't possibly suggest a causal connection between the chaplain's prayer and the rainbow.

Comment #39 - Posted by: ghostwriter at December 18, 2010 5:55 AM

M/36/195/6'2"

7 rounds but reduced ring dips to 5 reps

Comment #40 - Posted by: Chad Bakken at December 18, 2010 5:56 AM

8 rounds + 5 C2B pull-ups

Maybe 9 rounds. Did Garv add a tally mark or not? I'll have to find out..

Comment #41 - Posted by: PatS at December 18, 2010 6:32 AM

m/170

as rx: 8 rounds + 3 ring dips

Comment #42 - Posted by: jnel at December 18, 2010 6:39 AM

4 rounds plus 5 ring dips. I completely sucked at this one.

Comment #43 - Posted by: M. Sands 40/m/155 at December 18, 2010 6:46 AM

M/27/6'1/210

15 rounds plus 10 ring dips (rxd)

Comment #44 - Posted by: Dan Collins at December 18, 2010 6:56 AM

9 rounds + 3 dips

Comment #45 - Posted by: Tyler Scott at December 18, 2010 7:44 AM

Sub regular dips for ring dips otherwise as Rxd.

6 rounds + 5 PU + 10 dips

Comment #46 - Posted by: T-dot at December 18, 2010 7:56 AM

27/m/5'11"/180
As rx'd
6rds+5PU+10RD+11OHS
Should have had 8 or 9. Struggling with shoulders and wrists today. Had to break up OHS on too many rds. Really pissed at that performance.

Comment #47 - Posted by: justaman - liberty, sc at December 18, 2010 8:11 AM

EVERYTHING IN OUR LIVES IS A GIFT FROM GOD THE FATHER. GOD THE SON. AND GOD THE HOLY GHOST! AMEN. MERRY CHRISTMAS TO ALL MY FELLOW CROSSFITTERS!!!

Comment #48 - Posted by: adam at December 18, 2010 8:17 AM

2010-12-18: 8rnd+5pu@19:42. Rnds@1:29-2:53.

Comment #49 - Posted by: gs at December 18, 2010 8:33 AM

scaled exercises (equipment/personal level)

10 pull ups
20 bench dips
15 front dumbbell squats (2x15 lb)

20 minutes

--5 sets

Comment #50 - Posted by: robind at December 18, 2010 8:38 AM

completed 4.5 rds.
sub'd 20 dips for the ring dips
dropped 95# to 75# to 45# on OHS

Comment #51 - Posted by: greg 39/6'3"/214 at December 18, 2010 8:44 AM

8 rounds plus 10 squats
you can do better

Comment #52 - Posted by: charbs 25/185 at December 18, 2010 8:48 AM

85 lb. OHS
3 rounds + 1 pullup

Comment #53 - Posted by: SB at December 18, 2010 8:51 AM

I haven't done ring dips since summer so they destroyed my shoulders and I couldn't do an OVHS to save my life!! I'm embarassed to post my score of 4 + 5 pullups. I can get 20+ of regular Cindy but these rings dips really killed me. I know what I'll be practicing a lot of in the future!!

Comment #54 - Posted by: Jimmy DiTraglia at December 18, 2010 9:04 AM

Amrap in 14 minutes
2 squat clean thrusters @ 125lb
4 ring handstand pushuPs
8 1.5 pood kb swings
6 rds + 1sct

Comment #55 - Posted by: Chris B. 18/150/5'7" at December 18, 2010 9:05 AM

as rx'd 10 rd. that wasnt as easy as i thought...

Comment #56 - Posted by: Egor at December 18, 2010 9:06 AM

+25lb backpack
7rds + 5pu

Comment #57 - Posted by: albino at December 18, 2010 9:14 AM

m/41/5'7"/150

AMRAP 20 minutes

5 PU's with 30# dumbbell between feet
10 dips
15 85# OH Squats

9 rounds.

Comment #58 - Posted by: texinma at December 18, 2010 9:15 AM

9 rounds 10 dips as Rx'd.

Shoulders much more taxed than on a regular Cindy.

NEVER QUIT!!

Comment #59 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at December 18, 2010 9:36 AM

Rx'd - 8 rounds + 5 CTB Pullups. Done outside in 28 degrees which actually made me work faster to keep warm.

Comment #60 - Posted by: Brent - 5'11"/26/180/m at December 18, 2010 9:37 AM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Overhead squat 45lbs x 5-5-5 65lbs x 5 85lbs x 3 95lbs x 2

As rx’d: 6 rounds + 5 ctb pull ups + 10 ring dips
Foam roll after

Comment #61 - Posted by: Sesoku at December 18, 2010 9:39 AM


8 rounds even

reg dips for ring dips/ sure my rom on ohs not up to standards of games.

Comment #62 - Posted by: Kevin McClellan at December 18, 2010 9:47 AM

had to sub 30 kg OH squats :/

6 Rounds & 5 PU's

Comment #63 - Posted by: ZLA - M/19/165 at December 18, 2010 9:52 AM


Mistake counting really 9 rounds.

Comment #64 - Posted by: Kevin McClellan at December 18, 2010 9:58 AM

7rounds + 5 pullups, 10 ring dips, 8 ohs
(used rings for pullups - didn't have a bar)

Comment #65 - Posted by: lewis at December 18, 2010 10:06 AM

5 Rounds even.

Comment #66 - Posted by: james.patrick [M/48/66"/135] at December 18, 2010 10:20 AM

This is about the third or forth time that I have heard or seen something about swimming coming from CFHQ......

Looking back at the 100 words for world class fitness from Coach ".... Run, Bike, Swim, Row, etc. hard and Fast...." be ready for anything is the idea, so....

Be ready for anything at the games like bike (easier to pull off logistically) swim (seems to be coming out of HQ a lot) Just Saying....

Have Fun, Train Hard,

Billy

Comment #67 - Posted by: Billy Olympic Crossfit at December 18, 2010 10:21 AM

7 rounds + pull-ups + 6 ring dips.

With 65# ohs, rest as Rx'ed.

Comment #68 - Posted by: Kevin C. (M/51/5'11"/172) at December 18, 2010 10:22 AM

scaled to 5/7/10 @ 75lbs:

5 rounds + pullups + 4 ring dips

Comment #69 - Posted by: jeglit (m/39/6'4"/220) at December 18, 2010 10:40 AM

As rx'd: 5 rounds + 5 c2b

To the Pentagon, the heart of the pentagram:

Why boasteth thyself in mischief, O mighty man? the goodness of God endureth continually.
Thy tongue deviseth mischiefs; like a sharp razor, working deceitfully.
Thou lovest evil more than good; and lying rather than to speak rightousness. Selah.

Psalm 52: 1-3 KJV

Comment #70 - Posted by: Espinosa m/25/5'11"/165 at December 18, 2010 10:46 AM

35 yom 210 bwt
nursing a low back issue so scaled to
AMRAP of
wod
5 chest to bar pullups
10 ring dips
15 ohs w/ pvc pipe
11 rds +5 +10 +13

Comment #71 - Posted by: brian t at December 18, 2010 10:49 AM

8 + 17, not feeling good today

Comment #72 - Posted by: dan colson at December 18, 2010 10:53 AM

As Rx'd 6 rds + 5 C2B PU and 4 ring dips.

Comment #73 - Posted by: Thatcher M/43/5'10"/200 at December 18, 2010 10:56 AM

7 reps + 5 p.u., 9 dips
Ouch!

Comment #74 - Posted by: Rjnitke at December 18, 2010 11:07 AM

five rounds... shoulders were too tight for ohs. need to buy a pvc pipe

Comment #75 - Posted by: Paul at December 18, 2010 11:10 AM

"Whitten", details there.

Comment #76 - Posted by: bingo at December 18, 2010 11:27 AM

8 rounds as rx'd

Comment #77 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at December 18, 2010 11:27 AM

9 rds + 13 Overhead Squats as Rx'd

Comment #78 - Posted by: Nikolaj Jacobsen at December 18, 2010 11:32 AM

5 C2B PU
10 dips
15 OH Squat x 45lbs

8 rounds + 5 PU

good WOD, but my chest is weak :-(

Comment #79 - Posted by: jacobg M/23/5'11"/200 at December 18, 2010 11:42 AM

65lbs
4rds + 5 ctb pus
Not feeling so hottt :(

Comment #80 - Posted by: brittk at December 18, 2010 11:42 AM

5 rounds + 5 chest to bar pull-ups + 2 ring dips.
Scaled OH squats down to 65lbs.

Comment #81 - Posted by: Jason Crocker at December 18, 2010 11:54 AM

Had to modify since the OHS and Kipping aggravate L5 disc.

5 Dead hang chest to bar pullups, 10 ring dips (non-kipped), 15 squats with 45# vest.

10 rds 8 squats

Came off of 10 days worth of prednisone yesterday. That steroid sure took its toll on me, some good some bad. Couldn't sleep, easily agitated (roid rage), sinus cleared up, retained a lot of water and said really had to control the things I said. It made me want to really speak my mind.

Sure hope it helps my back heal.

Comment #82 - Posted by: Jim D. 50m/165/5'11" at December 18, 2010 12:03 PM

scaled to:
5 pullups
10 dips
15 OHS @65#

8 rounds + 8 dips
M/26/190/5'10"

Comment #83 - Posted by: Chris at December 18, 2010 12:04 PM

4 rounds + 3 ring dips

Comment #84 - Posted by: Kyle A. at December 18, 2010 12:06 PM

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 elevated bar dips
80 pound Overhead squat, 15 reps

Comment #85 - Posted by: coyo at December 18, 2010 12:30 PM

I guess the rounds would be good to post!

9 rounds + 5 PU and 10 dips

Comment #86 - Posted by: coyo at December 18, 2010 12:32 PM

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 elevated bar dips
80 pound Overhead squat, 15 reps

Comment #87 - Posted by: coyo at December 18, 2010 12:32 PM

7 rounds

Focusing on my breathing, per the recent journal articles, made a big difference.

Comment #88 - Posted by: TRN III at December 18, 2010 12:34 PM

as rx'd - 5rounds + 5pullups + 10 ring dips + 1 OHS

Comment #89 - Posted by: SDH M/24/6'2"/205 at December 18, 2010 12:37 PM

3 mile run
21:42
then
4 Rounds
5 PullUps
10 Dips
10 95# Thrusters
11:43
Good Workout
then 50 Sits.

Comment #90 - Posted by: dyagg at December 18, 2010 12:58 PM

GOT 19 ROUNDS!!!!!!


jk Haha I wish, 6 rounds + 5 pullups
M/22/165#/5'9

Comment #91 - Posted by: mikey mic at December 18, 2010 1:04 PM

13 rds. not rx'd

5 C2B, 10 ring dips, 15 air squats

OHS way too painful for the shoulder today.

Kristan is a Super-Woman! Fantastic job Kevin C. and outstanding work on Whitten bingo!

Comment #92 - Posted by: mas 53/M/152 at December 18, 2010 1:06 PM

M/64/180-Scaled to Pack:
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Dips
65 pound Overhead squat, 15 reps
5 rounds, plus 5 p/u; 8 dips. Lot of trouble keeping the OHS locked out.

Comment #93 - Posted by: peejay2 at December 18, 2010 1:09 PM

9 rds + 5 CTB Pullups

Accidentally did 15 ring dips each time instead of 10.

This killed my legs, yesterday worked up to 3RM on F.S. @275 new P.R.!

Comment #94 - Posted by: Eckers 21/M/6'/189lbs at December 18, 2010 1:13 PM

M 32, 173#

- Subbed 5 Chest to bars for 3 HSPU, everything else as RX'ed.

5 rounds + 1 HSPU

First WOD since Thanksgiving wkn due to sickness. Feels good to be back!

Comment #95 - Posted by: Abner C. at December 18, 2010 1:17 PM

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Subbed bar dips
Should have scaled the OHS, all sets were broken

5 rds + 4 OHS

Comment #96 - Posted by: tdhalls at December 18, 2010 1:18 PM

F/27/5'1"/110#

scaled OHS to 45lb
7rounds and 5 pullups and 10 Dips

Comment #97 - Posted by: Marie in 29 at December 18, 2010 1:22 PM

I was in that ceremony!!! Bout to do my crossfit right now!!

Comment #98 - Posted by: brandon at December 18, 2010 1:36 PM

With 95lb first 3 rounds, then with 85lb for the rest. Without rings I did a combo of dips on the pull-up bar or at an actual dip bar.

Completed: 12 rounds.

m/21/161

Comment #99 - Posted by: AKINCAID at December 18, 2010 1:44 PM

M/50/6'3"/195

as rx'd
6 rounds

Comment #100 - Posted by: JimL at December 18, 2010 2:01 PM

Heavy Cindy, as rx'd, 6 rounds

Comment #101 - Posted by: Shaw at December 18, 2010 2:03 PM

30/M/135

65 lb OHS

5 rounds + 5 P/U and 10 Ring Dips

Pathetic score, which I attribute to the fact that I completely suck at OHS.

Comment #102 - Posted by: Eric E at December 18, 2010 2:04 PM

Classic warm up, sequencing 50 double unders at a time - added to the warm up x 3

WOD 5 Rounds, 6th round completed ctb and rd and got 5 OHS

Comment #103 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at December 18, 2010 2:04 PM

Just got to Colorado yesterday morning. Substituted dead hang pull-ups on a cross-bar for a swing set and most were at least half full range of motion, dips on a bench and a long 4X4 piece of wood for over-head squats.

Rounds: 13 + 1 pull-up

Comment #104 - Posted by: José Riesco III: M/25/5'9"/170 at December 18, 2010 2:08 PM

7 rd 5 PU +10 dips


65# OHS bc I had Christmas party the night before, but at least I put in work!!!

Comment #105 - Posted by: KnSTL at December 18, 2010 2:13 PM

regular pullups, regular dips, 65 lb OHS

6 rds, 5 pullups, 6 dips

Comment #106 - Posted by: Annaminh 36/F/119/5'4" at December 18, 2010 2:25 PM

6 rounds

Crappy day, but I worked out anyway. This really gave my wrists a beating.

Comment #107 - Posted by: Alton 31yo, 5'11", 175lbs at December 18, 2010 2:29 PM

@12 Steve- Yes it does, standing by to standby

Comment #108 - Posted by: Myke at December 18, 2010 2:46 PM

I started this one as rx, but after the first round, I realized that 95lb OHS was going to be a problem due to some wrist issues. I dropped down to 75 pounds and was able to do 7 rounds.

Comment #109 - Posted by: Magnus 25/5'8"/160-165 at December 18, 2010 2:46 PM

as rx'd:

8 full rounds +

5 Pullups
10 Ring Dips

Comment #110 - Posted by: Ken Mitchell at December 18, 2010 2:46 PM

8 Rds as rx'd with 3 pull-ups
was a lil harder then i expected i had high hopes for at least 10 rounds lol

Comment #111 - Posted by: rrevelez at December 18, 2010 3:05 PM

M/24/162

Sub'd 75lb OHS

5rds + 5 ring dips

Comment #112 - Posted by: Yessuh at December 18, 2010 3:27 PM

SUB 90# pd
SUB str di
SUB 65# os

6 rounds

Comment #113 - Posted by: Ticotexas M/41/69/152 at December 18, 2010 3:30 PM

5 +6RD

Comment #114 - Posted by: mcdontron at December 18, 2010 3:38 PM

4 months Post Op Rotator cuff surgery
Five rounds of:
5 Pull-ups
10 Push-ups
Injured left knee no squats
m/53/72"/220

Comment #115 - Posted by: Pete In Sun City at December 18, 2010 3:47 PM

no rings...didn't feel like going to the globo

did regular cindy

23 rounds + 5 pullups and 10 pushups

Comment #116 - Posted by: cnc at December 18, 2010 3:49 PM

M/43/5'11"/190

20min AMRAP

5 Regular pull-ups
10 Ring-dips (last 3 rnds with 1/2" band assist)
15 95# OHS

6 rounds plus 2 pull-ups

Comment #117 - Posted by: nutfam at December 18, 2010 3:53 PM

Did heavy deadlifts today so I cut the time down to 10:00.
5 rounds+ 5 pullups. 95# thrusters.

Comment #118 - Posted by: Mike Mathers@JBB 27/M/215lbs/69" at December 18, 2010 4:04 PM

As rx"d 7 rounds M/52/5"8/170

Comment #119 - Posted by: marco at December 18, 2010 4:18 PM

500 jump rope warmup in 3:02
deadlift warmup 10's: 135, 225, 315, 315

WOD: subbed bar dips (no rings), everything else Rx
8 rounds +pullups+dips+5 OHS

20min amrap: 400m treadmill, 25 pullups unbroken
6 rounds in 19:04, good enough for me. Smoked.

Comment #120 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at December 18, 2010 4:34 PM

CF Augusta Christmas party today.

12 days of Christmas WOD (wear your christmas hat):
1xClean (70# sandbag)
2xPushup
3xKBS 2pood
4xCartwheels or Jumping Jacks
5xBall Slam 30#
6xBroad Jumps
7xLunges
8xDouble Unders
9xFlutter Kicks
10xStarman Burpees
11 foot rope climb
12 - 500m row

Start with one clean, then two pushups, one clean, then 3xKBS,2xPU,1xClean...and so on through the 12 days like the song. The cartwheels were fun.

19:30

then 10min rest and mod to today's WOD:

5 rnds of:
5xC2B
10xRD
15xOHS 95#

9:30

then eat turkey.

later,
b

Comment #121 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 18, 2010 4:40 PM

35/M/6'00/190

4 rds + 5 CTBPU + 1 RD

Could have scaled weight for more rounds but opted for the "heavy" OHS work (heavy to me).

Comment #122 - Posted by: Dan D. at December 18, 2010 5:08 PM

20 dips/85lb OHS/5rds,12OHS

Comment #123 - Posted by: Libbie at December 18, 2010 5:13 PM

Not fully recovered from dislocated shoulder, scaled as follows:
AMRAP 20
5 CTBPU - strict
10 ring dips
65# OHS
5 rounds + 5 PU

At least my shoulders can handle weights overhead again, must work on strength.

Comment #124 - Posted by: Rodney at December 18, 2010 5:14 PM

Lipson is my hero, not because he's strong but because he's honest!

Comment #125 - Posted by: John Sawyers at December 18, 2010 5:34 PM

5 rounds + 5 pull ups.

45lb ohs.

Comment #126 - Posted by: Sinal M/31/5'9"/215 at December 18, 2010 5:36 PM

cfwu (1 set only of pullups,dips,ohs)

as rx'd 6 rounds + 5ctb + 10 ring dips + 8 ohs.

Comment #127 - Posted by: Tim 34/5' 10/ 165 at December 18, 2010 5:51 PM

6 rounds + pull-ups (subbed static plane dips and 55# OHS)

Comment #128 - Posted by: Amykr F/38/5'9"/143 at December 18, 2010 5:54 PM

m/35/165
subbed 75#ohs
7 rounds + 5 pu's + 10 dips

Comment #129 - Posted by: J. Galt at December 18, 2010 6:03 PM

band assisted dips and 65 lbs- 5 rds + 5 pullups + 10 dips + 8 ohs

Comment #130 - Posted by: Thinlizzie at December 18, 2010 6:10 PM

39M/5'10"/170#

W/U: ROM exercises, 20x.

As Rx: 7 rnds + 5 CTB pull-ups + 10 ring dips + 3 95# OHS.

C/D: static stretching of hamstrings, forearms, and shldrs.

This one beat me up!

Comment #131 - Posted by: rjf (Since 07-20-07. WOD no. 936) at December 18, 2010 6:16 PM

F/38/5'2"/110

5 Pull-ups (Assisted)
10 Dips (Assisted)
Overhead squat, 15 reps (no weight)

7 rounds +5+10+3

Comment #132 - Posted by: belle #16 at December 18, 2010 6:18 PM

I HEART Kristan Clever

as rx'd
7 rounds +5 +3

Comment #133 - Posted by: Troy at December 18, 2010 6:54 PM

#24
"Great work and nice PR, David (#6) What did you find differently about Fran this time to knock such a significant amount off of your time?!"


Sorry I'm a bit late to respond :)

I think the biggest difference was that previously my form with the thrusters was really bad, so I actually put some time out a few weeks back to do 10 rep maxes through to 1 rep max with thrusters and just focusing completely on form.

I have been really consistent with sticking to 3 days on/1 off with the workouts too, and persevering where previously I may have felt like giving up.

But yeah, I'm pretty sure the main thing was the from with my thrusters. I think I even managed to string the last 9 together without breaking the set!

Comment #134 - Posted by: David m/26yrs/169cm/74kg at December 18, 2010 6:57 PM

M / 34 / 5'10" / 210lbs.

As Rx'd

8 Rounds

Comment #135 - Posted by: Big Jake at December 18, 2010 6:58 PM

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

9 rounds

Comment #136 - Posted by: sb m/29/70"/178 at December 18, 2010 7:35 PM

Did this today (Sunday)
Scaled to: 3/6/9, using 44kg:

9 Rounds + 3 Pullups + 1 Ring Dip in 20 minutes

Most of my time was lost on the ring dips - for most of the rounds I was doing them in sets of 2, in the last round I could only do one at a time =/

Comment #137 - Posted by: David m/26yrs/169cm/74kg at December 18, 2010 7:51 PM

M 27/6'3''/215

10 rounds

standard dips no rings, terrible at overhead squats lack shoulder flexibility so arms dead by the end. Anybody have tips on how to improve this lift?

Comment #138 - Posted by: Kyle N at December 18, 2010 8:29 PM

Kyle, #138

OH Squats are a movement I don't generally practise much, but I guess I have a bit more shoulder flexibility than you do.

I find that if I lock my arms into place and really try to push my shoulders up and back it helps me to maintain my posture and positioning, although I guess it really boils down to (for me as well) going and practising OH Squats with lower weights more often to build up my skill level.

I find that they're harder for me with an empty bar or broomstick, I need a bit of weight in there to help lock my shoulders in place or I feel like I can't sink into the squat correctly.

Comment #139 - Posted by: David m/26yrs/169cm/74kg at December 18, 2010 9:41 PM

8 Rounds Plus 6Dips Squats were only about 3 quarter down. Good one!

Comment #140 - Posted by: Ryan Tate at December 18, 2010 10:06 PM

M/23/180/6'2"

As Rx'd:

7 rounds + 1 OHS

Comment #141 - Posted by: Jordan D. at December 18, 2010 11:46 PM

42/m/176cm/72kg

Scaled to 65# OHS other than that as rx'd

9 rounds

Comment #142 - Posted by: Memuc at December 18, 2010 11:50 PM

5 Rounds exactly Rx'd

Comment #143 - Posted by: Peter Rankin at December 19, 2010 12:47 AM

sub 30 dips for 10 ring dips
Kip PU

4 rounds + 5 pull ups and 30 dips

Comment #144 - Posted by: DajM M-33/5'7"/153 at December 19, 2010 1:32 AM

m/41/157
9 rounds + 5 pull ups - as rx'd

Comment #145 - Posted by: Seth H. at December 19, 2010 5:37 AM

modified with dips:

9 rds with OS and 3 PU.

Loved it, need to go deeper in the box as I fatigue!

Comment #146 - Posted by: Dan in Coatesville, PA at December 19, 2010 6:08 AM

31 yom, 190 lbs


6 rounds + 5 pu and 10 dips

Comment #147 - Posted by: Jeff Weltmer at December 19, 2010 7:18 AM

36/m/190(ish)/5'10"

I arranged an Olympic lifting seminar for my affiliate, CrossFit Gwinnett, with Coach CJ Stockel. If you can arrange this, it was awesome. That being said, my shoulders were / are fried from snatching and Burgener Warm-up.

8 rounds plus 2 ring dips. The OHS's were wreaking havoc on my shoulders. Great WOD!

Comment #148 - Posted by: Steven M. Platek, Ph.D. at December 19, 2010 7:49 AM

M/30/173/5'10"

as rx'd

9 rounds + 5 C2B + 10 ring dips + 8 OHS

Comment #149 - Posted by: Mark at December 19, 2010 8:08 AM

9 rnds + 5 PU

Comment #150 - Posted by: Hughes/m/33/230/69" at December 19, 2010 8:46 AM

M/50/153/1-1-06

Regular dips/65#

6 rounds even

Comment #151 - Posted by: bingo at December 19, 2010 9:32 AM

4 rounds in 15 mins (65lbs). Still recovering from low back tweak.

Comment #152 - Posted by: gb 43/m/71"/185# at December 19, 2010 10:39 AM

Subbed OHS for 15 air squats (left knee hurts pretty bad today), everything as Rx'd

7 rds +7 dips

Comment #153 - Posted by: JC at December 19, 2010 11:22 AM

Used 2 green AF bands for pull-ups, subbed ring dips for bench dips, and did OHS with stick no weight

5 rnds + 3 OHS (almost 6 rnds)

Comment #154 - Posted by: KC at December 19, 2010 11:25 AM

Rx'd 12 rounds + 5 pullups

Comment #155 - Posted by: amped 36/M/195/6" at December 19, 2010 12:07 PM

Sunday, 12-19
6 min row to 150 HR w/u
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups (sub'd regular)
10 Ring Dips (assisted)
95 pound Overhead squat, 15 reps (sub'd 38# bar and PVC)
9 rounds. 135/161

Comment #156 - Posted by: chilegringo/M/42/6'200 at December 19, 2010 12:14 PM

5+12

Comment #157 - Posted by: lk at December 19, 2010 1:20 PM

7 rounds and 2 chest-to-bar pullups...

Pretty happy with that result ;-) But my shoulders are sore !

wp.me/pzu0m-vg

Comment #158 - Posted by: Yves Patte at December 19, 2010 2:28 PM

John Wooden was the best basketball coaches of all time! In all his years as coach, John Wooden prohibited his players from any use of profanity, and consistently avoided it himself. We CrossFit athletes would do well to follow his example. He died this year at the age of 99, peaceably in Los Angeles.

Comment #159 - Posted by: M/47/170 at December 19, 2010 4:40 PM

8.5 rounds...

scaled 95 lb OHS to 65 during about the 4th round

felt awful. Under rested this week.

Comment #160 - Posted by: T at December 19, 2010 4:59 PM

2 rounds

Comment #161 - Posted by: myles456 at December 19, 2010 5:46 PM

20 minute AMRAP -

3 muscle ups
7 ring dips
11 OHS, 95#

Completed 11 rounds

Comment #162 - Posted by: MarcusG 5'9" 170 at December 19, 2010 7:26 PM

10 sets in 20 min. With a 45lb bar for OHS.

Comment #163 - Posted by: Coolhand at December 19, 2010 7:52 PM

m/38/6/190
Scaled OHS to 65#

7 rounds +5 OHS

Completed 8 rounds in 21:07

Comment #164 - Posted by: Jeremy A. Olive at December 19, 2010 8:30 PM

Subbed"The Chief"
5 + 3pc
5 + 1pc X 4 rounds

Comment #165 - Posted by: Mad Max at December 19, 2010 9:35 PM

Subbed PUs for ring dips

7 rds and 5 OHS

Comment #166 - Posted by: thetimmy at December 20, 2010 4:10 AM

7 rounds. First time I ever tried OHS in a WOD. Shocked how tight my shoulders were and how weak my OHS are. Couldn't maintain form over 40# and I thought I was "fit."

Comment #167 - Posted by: Tiqtoq at December 20, 2010 4:54 AM

5 rnds+10 OHSQ

Comment #168 - Posted by: Repto M/40/5'11''/225 at December 20, 2010 6:07 AM

m/32/170lb/5'8"

as rx'd

8 rounds in 20:32

Comment #169 - Posted by: Adam Hamm at December 20, 2010 7:39 AM

20 min AMRAP
5 CTB pullups
15 Dips
15 OHS 65#

5rds + 5pullups

Comment #170 - Posted by: knodes at December 20, 2010 8:37 AM

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Front squat, 15 reps

6 Rounds.

Comment #171 - Posted by: Kyle at December 20, 2010 9:26 AM

M/27/5'7"/73.3kg

Pack:
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Dips
35 kg Overhead squat, 15 reps

Total= 6 rds 1 Dip.

Comment #172 - Posted by: Olen Gifford at December 20, 2010 10:04 AM

7 rounds + 5 PU and 10 RD

Comment #173 - Posted by: Jette 41/M/5'11"/175 at December 20, 2010 10:06 AM

As rx'd: 7 rounds, 5 pu's, 10 rd's, and 13 OHS - so close!

Comment #174 - Posted by: BillB at December 20, 2010 10:08 AM

4 rounds + 3 ring dips (75 lb OHS)

Comment #175 - Posted by: Mik at December 20, 2010 10:32 AM

Scaled OHS to 75 lbs cos' of bad back. The rest RX'd

7 rounds + 5 CTB and 10 RD's

Comment #176 - Posted by: Craig Fletcher M/39/6'4"/215 at December 20, 2010 10:54 AM

10 rds +5 ctb

Comment #177 - Posted by: Marco at December 20, 2010 11:34 AM

6 rounds
65lbs ohs
drop dips to 8 regular

Comment #178 - Posted by: Jon Gray at December 20, 2010 11:36 AM

6 rounds 5 chest to bar pull-ups 2 ring dips

Still doing the new pull-up grip

65# overhead squat

21/m/5'11"/174

Comment #179 - Posted by: Logan S at December 20, 2010 12:54 PM

24/m/180
5 rds + 5 pull ups + 10 ring dips as rx'd

Comment #180 - Posted by: Julian at December 20, 2010 12:59 PM

6 rds rx'd

Christmas parties are killing me.......

Comment #181 - Posted by: bill m/51/72"/207 at December 20, 2010 1:18 PM

m/178cm/86kg/34y
7 rounds + 5 PU and 10 RD

Comment #182 - Posted by: gepeto at December 20, 2010 2:08 PM

M/42/180

As rx'd:

5 rounds, 5 PU.

That was very tough and the OHS did me in. Pull-ups and dips, no problem. Chronically impinged shoulders have prevented me from getting this great movement down. It was a great test.

More better faster

Comment #183 - Posted by: Marty at December 20, 2010 4:06 PM

M/34/142lbs/5'5"

As rx'd
7 rounds plus pull ups and dips.

Comment #184 - Posted by: Brandon Burritt at December 20, 2010 4:18 PM

M/23/6'2"/205

as prescribed

4 rounds + 5 pullups

Comment #185 - Posted by: PCal at December 20, 2010 4:38 PM

11 but had to drop to sets of 10 w/ 65lbs on squat... booo

Comment #186 - Posted by: holmes11b at December 20, 2010 5:45 PM

Scaled w/65lb OHS
3 rounds + 5 OHS

Comment #187 - Posted by: chavez at December 20, 2010 5:55 PM

M/34/5'4"/141lbs
As RX'd
7 rounds + pullups + dips +6 OHS

Comment #188 - Posted by: Matthew Burritt at December 20, 2010 5:57 PM

6 rds scaled to 70 pounds
m/23/65"/130

Still working on it, haven't worked out since I ETS'd in Jan.

Comment #189 - Posted by: Doc Santos at December 20, 2010 6:06 PM

Great workout! Did this, took approx 30 minutes, and then Sambo class for a hour, totally spent!

Comment #190 - Posted by: Jeremy at December 20, 2010 6:17 PM

M/23/180/6'2"

As Rx'd:

7 rounds + 1 OHS

Comment #191 - Posted by: Jordan D. at December 20, 2010 6:48 PM

12/20...No HR
Made it thru ring dips on round six. Scaled to 5 kipping p/u's, 7 ring dips & 12 OHS at 65 pounds. Definitely lost a lot on p/u's and ring dips over the summer.

Comment #192 - Posted by: Mike Scott M/44/5'10"/210 at December 20, 2010 8:42 PM

6 rounds
(plus c2b, dips & 7 ohs)

Pack:
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Dips
65 pound Overhead squat, 15 reps

Comment #193 - Posted by: JT at December 20, 2010 8:58 PM

10 mins, 3 rounds plus 5/6. Out of the game a long time, good to get a WOD done

Comment #194 - Posted by: Apolloswabbie 72.5 209 46yoa at December 20, 2010 9:14 PM

Woops, posted on the wrong day! I did 9 rounds of this one...Great workout too!

Comment #195 - Posted by: Jeremy at December 21, 2010 3:49 AM

8 rounds
C2B, ring dips, 65 lb OHS

Comment #196 - Posted by: Mark & Theresa at December 21, 2010 5:01 AM

M/39/185/5-10

As Rxd. Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps.

9 rnds plus 5 CTBPU + 10 Ring dips at 19:04.
Didn't want to get back under the bar, back was sore. All in all a good effort, slowed a little waiting for the bar a few times but that was fine. Straight through on all reps.
splits of rnds were as follows:
1.07, 1.28, 1.47, 1.31, 1.59, 2.41, 1.53, 2.47, 2.33, then 1:04 to geth 5 and 10 done, stoped at 19:04.

Comment #197 - Posted by: Matt A at December 21, 2010 5:55 AM

amrap 20:00:
05 chest to bar pullup (unbroken)
10 ring dip (unbroken)
15 95lb overhead squat (10,5)(9,6)(15)(10,5)(9,6)(15)(15)

7 rounds 12/20/2010

Comment #198 - Posted by: johnathon in seattle 29/5'8/169 at December 21, 2010 8:22 AM

As many rounds as possible in 12 minutes of:
5 regular pullups
10 trash can dips
45 lb OHS

5 rounds + 5 pullups and 10 dips

Comment #199 - Posted by: brett_from_wylie at December 21, 2010 8:48 AM

as rx'd
2 rnds + 10 OHS
95# was to much. OHS were broken 5-4-3-3.

m/35/225

Comment #200 - Posted by: Toby D at December 21, 2010 1:00 PM

RX'D: 9 Rounds+ 2 CTB Pull-ups

Comment #201 - Posted by: J-F/20/5'9/160 at December 21, 2010 2:36 PM

7+5, trying to take it easy on my shoulder, so did unanchored situps for dips and front squat for OHS.

Comment #202 - Posted by: ScottMacArthur at December 21, 2010 3:34 PM

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
45 pound Overhead squat, 15 reps

6 rounds

Comment #203 - Posted by: Jeff Gebbie at December 21, 2010 5:30 PM

6+15 65# ohs

Comment #204 - Posted by: Sue Ady 42/F/127 at December 21, 2010 6:38 PM

scaled to:

regular pullups
5 ring dips
5 push ups
15 45# OHS

8 rounds
5 pull ups
5 dips
5 push ups

complete 9 rounds at 21:22 and
complete 10 rounds at 25:30

peace and good will to all.

Comment #205 - Posted by: bert M/41/72" at December 21, 2010 6:56 PM

6 sets plus

5 pull ups and 1 dip

subbed regular dips for ring dips no rings

This was my first WOD after a 5 day layoff due to some weird stomach muscle strain on lower left abdomen

Comment #206 - Posted by: Cleveland at December 21, 2010 11:12 PM

6 rds + 5pu

Comment #207 - Posted by: bookworm at December 22, 2010 3:12 AM

As rx'd: 6 plus 8 ring dips.

Comment #208 - Posted by: McNaughton at December 22, 2010 4:51 AM

Jeff @ work
10 rounds + 3 pull ups

Comment #209 - Posted by: Jeff & Charity @ CF Snohomish at December 22, 2010 10:41 AM

m/41/165/5'9"

As rx'd:

6 rounds plus:
5 Chest to bar Pull-ups
10 Ring Dips
7 Overhead squats 95 pound

Comment #210 - Posted by: Richie D. at December 22, 2010 1:17 PM

10rnds + 5 OHS

Comment #211 - Posted by: jdisch at December 22, 2010 1:30 PM

did 5 rds AFAP, regular PUs, ~10'
freakin freezing in garage

Comment #212 - Posted by: ajax at December 22, 2010 7:28 PM

6 rounds, I stunk

Comment #213 - Posted by: Rosie in Atl at December 23, 2010 8:34 AM

5 Chest to bar Pull-ups
10 Ring Dips with gait belts and toe assist
95 pound Overhead squat, 15 reps

3 rounds + 5 pullups + 10 dips + 5 overhead squats

shoulders felt like crap today and struggled mightily with this one.

Comment #214 - Posted by: Bells 38/192 at December 23, 2010 1:18 PM

7 rounds + 15 dips

65# OHS
15 dips subbed for ring dips

Comment #215 - Posted by: degan M/22/70''/160 at December 23, 2010 5:35 PM

as rx'd

5 rounds
OHS took a while.

Comment #216 - Posted by: ferb44 191# at December 24, 2010 6:32 AM

scaled dips (bar)

7 rounds
c2b and ohs unbroken all sets

Comment #217 - Posted by: martyc 6'/m/240#/48 at December 24, 2010 11:22 AM

Rx'd 9 rounds + PUs +2 Ring Dips

Elbow pain after 3 rounds and I put on my elbow wrap.

C2B PUs - Harder than expected, in part, from elbow pain. Should be stringing these all together, no 1's or 2's.

Ring Dips - Need to push harder. Lots of 2's and 3's and too much rest.

OHS - unbroken and no problem.

Next time around my goal is 11 rounds.

Comment #218 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at December 26, 2010 7:31 PM

3 rounds + 5 pullups, 10 dips & 11 OHS

My best OHS ever.

Comment #219 - Posted by: Ukkrew at December 27, 2010 12:34 PM

Sub:
chin Kip p/u's
Reg jumping dips
65# OHS
7 rds

Comment #220 - Posted by: Drew m/42/5'10"/167 at December 27, 2010 9:56 PM

reg pullups. OHS @ 40k.

5 rounds + 5 Pullups and 10 ring dips

Comment #221 - Posted by: BarryT at December 27, 2010 10:05 PM

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps SUB 45 pounds

8 rounds + 5 Pull-ups

Comment #222 - Posted by: Louis Herrera 51 70" 180 at December 27, 2010 10:58 PM

6 rds + 9 OHS as rxd

Comment #223 - Posted by: Bone 26/5'9"/157 at December 28, 2010 7:30 AM

rx'd 6 rounds

recovering from injury. Si joint, ankle, stress fractures. didn't push it too hard but still very tough after a few weeks off.

Comment #224 - Posted by: Mark at December 28, 2010 10:52 AM

Missed...on honeymoon in Costa Rica!

Comment #225 - Posted by: Miyagi 30/m/168.6# at December 28, 2010 5:34 PM

m/37/5'9/183
CFWU-3 12 pushups instead of dips 3rd. Superman. Burgener. K to E. Rowing machine broken.
7 rounds + PU, dips, 12 OHS.
OHS tough at beginning, then got better. Better if hands only about 1" away from end of bar. Mostly 10+5 on later rounds. Worse than that on earlier rounds.

Comment #226 - Posted by: jrm at December 28, 2010 7:38 PM

scaled to 5/7/10 @ 33 lbs:

4 rounds (really struggled on dips)

Comment #227 - Posted by: beemer (f/39/5'4"/125) at December 29, 2010 4:12 AM

CFWU x 3; HSPUs for Pullups

6 Rds; #75 OHS
27:17

Comment #228 - Posted by: F15E_WSO/M/48/180 at December 29, 2010 12:09 PM

1st time with rings:
6 Rounds + 5 pullups

Comment #229 - Posted by: dsm19 M/32/6'0/210 at December 31, 2010 6:08 PM

subbed 2 dips/pullups for muscle ups

rjk - 4 rounds

mike - 5 rounds

65 pound ohs

Comment #230 - Posted by: ryan k at January 2, 2011 1:03 PM

5 rounds

+ 5 pull ups, 10 dips, 5 squats

squats 30k

Comment #231 - Posted by: zenoperegrinus at January 3, 2011 2:06 PM

m/35/160

5 chest to bar pullups
10 ring dips
65lb OH squats

8 rounds
PR

Comment #232 - Posted by: Schro at January 3, 2011 7:11 PM

5 rounds 14:47

Comment #233 - Posted by: JerryM (m/39/6'2"/240) at January 9, 2011 7:38 PM

8 rounds plus 5,10,3 in 9th

Comment #234 - Posted by: MoGreene at January 10, 2011 3:25 PM

CFWUx1
4 rds +5PUs +5dips
Getting over bad cold

Comment #235 - Posted by: Doug at January 25, 2011 11:31 PM

5 Chest to bar Pull-ups
10 Ring Dips
90 pound Overhead squat, 5 reps

4 rounds in 24 min

Comment #236 - Posted by: joe138 at February 2, 2011 9:36 AM

M/33/5'9"/155

As rx'd

5 rounds

Comment #237 - Posted by: Antun Karlovac at February 7, 2011 9:42 AM

m/33/5'9"/164

w/OHS @ 45lbs= 6 rounds

Comment #238 - Posted by: jiggastemple at March 6, 2011 3:45 PM

5 rounds in 10:00 as Rx'd

Had wanted to do this workout for a while.

Comment #239 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 21, 2011 5:51 PM

5 Chest to bar Pull-ups
10 Dips
95 lbs Overhead squat, 5 reps

4 rounds in 20 min

Comment #240 - Posted by: pete99 at March 24, 2011 7:09 PM


33/m/167
7 rounds - analog clock. Either I went over by 30 secs or finished 1:30 early. not sure which.

Comment #241 - Posted by: ac at December 20, 2011 6:36 AM

4 rounds
45# ohs

Comment #242 - Posted by: dcyn at March 24, 2014 7:57 PM

8 rounds + 25 reps

Comment #243 - Posted by: William M. at August 26, 2014 8:11 AM
Post a comment






Remember personal info?