January 8, 2011

Saturday 110108

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Kristan Clever 11:07, Annie Thorisdottir 11:29, Chris Spealler 11:44, Austin Malleolo 12:08, Laurie Galassi 12:54 (20" box), Rebecca Voigt 13:09, Josh Everett 15:27, Michael Giardina 15:55, Ken Gall 16:36, Kevin Montoya 17:20, Karianne Dickson 19:09.
Post time to comments.


Enlarge image

CrossFit Raleigh Polar Bear Plunge.

"Blue Flame Part 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"The Underground Strength Gym" with Zach Even-Esh, CrossFit Journal preview video [wmv] [mov]

CrossFit Striking Trainer Course with George Ryan - video [wmv] [mov]

WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Annie Thorisdottir on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Miranda Oldroyd on today's WOD - video [wmv] [mov]

Karianne Dickson on today's WOD - video [wmv] [mov]

"Why We Desperately Need a New (and Better) Google" by Vivek Wadhwa, TechCrunch.

Posted by lauren at January 8, 2011 5:00 PM

It's this kind of stuff that keeps me in the game! Enjoy the weekend CrossFit Nation!!!!!

Comment #1 - Posted by: JD at January 7, 2011 5:05 PM

BlueFlame Crossfit. I love it!!

Comment #2 - Posted by: JB at January 7, 2011 5:06 PM

sweet! the wall climbs look like a lot of fun, can't wait to do the wod

Comment #3 - Posted by: Nickstur8 at January 7, 2011 5:13 PM

I am a student at Pickens High School. Thank you Coach Wilson for getting me in it! I took it one year as a class & now this year I do it on my own. I LOVE it! I was in our 'CrossFit Games'. Took 4th over all and 1st in strength for girls.

Comment #4 - Posted by: The Anaconda at January 7, 2011 5:15 PM

Awesome looking workout, will try it out tomorrow.
With all due respect... Rebecca has an amazing body and is an amazingly attractive woman.

those are all crazy times too, Kristan demolished that workout.

Comment #5 - Posted by: Chach at January 7, 2011 5:17 PM

Nice coconuts.

Comment #6 - Posted by: Andy P 6 3 205 pound 43 year old guy at January 7, 2011 5:22 PM

Oh yea, almost forgot, finally split-jerked 185 lbs today. Feel my shoulders and core getting stronger little by little.

24/5'5/m/135-140 lbs. (depending on what i ate!)

Comment #7 - Posted by: Chach at January 7, 2011 5:23 PM

Interesting workout, should be fun....btw Miranda, I understand box jumps on a ship would be different, but I use steps exactly like that at my gym and have gone as high as 30 inches, they hold up pretty well. On a moving ship, it may feel weird though.

Comment #8 - Posted by: paul at January 7, 2011 5:26 PM

Looks like a fun WOD- never did wall climbs like this before. Gonna get some.

Excellent picture but I must say the gal in the middle is much too cute and smiley to be a Roman Centurion? Nice. Looks like a fun gang. Here is to hoping nobody rants about proper clothing.

Comment #9 - Posted by: Sid m36/5'9/175 at January 7, 2011 5:26 PM

That pic is hot...crossfit hot!

Comment #10 - Posted by: Mr Hat at January 7, 2011 5:32 PM

kudos's to Miranda for toes 2 bar with no swing, its hard to get any rhythm going without it.

Comment #11 - Posted by: kent at January 7, 2011 5:51 PM

36" box jump
T2B on rings

Comment #12 - Posted by: Tim Fenton at January 7, 2011 5:52 PM

oh boy... I will love to see Bingo's post on this... LOL

.. .This looks like it's going to be interesting.

Comment #13 - Posted by: Steven M. Platek, Ph.D. at January 7, 2011 5:59 PM

Looks like fun...Did "Fran" today. PR by 1 second


Comment #14 - Posted by: Dave T at January 7, 2011 6:10 PM

Just tried some wall climbs at home, they are a terrible beast. Tomorrow will wreck me for sure.

Comment #15 - Posted by: Erik 34 | M | 72" | 100kg at January 7, 2011 6:12 PM

im not sure i understand the wall climb. what is the deck? i cant find a video or anything of this. i imagine from a push up position with feet against a wall and then walking up, but what is good form? any help?

Comment #16 - Posted by: brewster at January 7, 2011 6:20 PM

OMG!!!!....Naked man Boobs!!!! What's with all the porn???

Comment #17 - Posted by: JRod at January 7, 2011 6:28 PM

#17 "from the deck" means from the floor

I've never done this, but my interpretation is that your starting position will be laying face down with feet on the wall and walk the feet up the wall until you reach a handstand position with chest to the wall. You will then walk the feet back down the wall to the original position on the deck for 1 rep.

Comment #18 - Posted by: tony at January 7, 2011 6:35 PM

There's like 10 different demovideos, Spealler seems to have excellent form as usual?

Comment #19 - Posted by: Mick at January 7, 2011 6:47 PM

I've said it before, but many of the video clips on Crossfit are difficult to listen to due to the sound editing technique of alternating the dialogue with a few seconds of loud metal music. Latest example is the Striking trainer clip. I am trying to listen to a few clips in the presence of my family and not disturb or distract them. I have to turn down the volume when the metal music suddenly comes on loud, but then have to increase and rewind to hear the dialogue. Otherwise, I have to find time to retreat to my office to play them, and my wife does not like that. Metal music is cool, but I'm just providing some feedback as to how to make your message more accessible. Hope that helps.

Comment #20 - Posted by: aed939 at January 7, 2011 6:59 PM

Well, and here I thought Tony liked me! Wall climgs? WTF. I mean, for 5 years now I've just been ragging on folks who didn't look in the FAQ or go to the "exercises and demos" before asking their questions here. Telling everyone they don't really need these bingo posts because it's all on the site somewhere. Nope. Noooooo, not THIS time. We have to have a brand new exercise in January. Sigh...

Ah well, let's figure it out together, shall we? We have a triplet, three exercises that we will do 5 times. 5 rounds for time. 5 RFT. 10 Wall climb/10 Toes to Bar (TTB)/20 Box Jumps, all together, 5 times. Got that stop watch I told you to get? Hit start. Do triplet. Again. Again again again. Hit stop. Make sweat angel.

Wall climbs. Hmmm. I think the explanation above is actually pretty darned good. Lie down flat on the ground (the deck). Your feet start against the wall, your head away from the wall. "Walk" your feet up the wall while you "walk" your hands closer to the wall until your hands are very close to the wall, your feet are way up the wall, and your chest is now touching the wall (the vertical deck). Reverse the movement, moving your feet lower on the wall and your hands further away from the wall until your chest is once again on the floor (the horizontal deck). One. One very long, slow one. Each round has 10 of these ones. Whoa. Actually, there are a bunch of videos showing how the Crossfit royalty did this; I'd take a peek if I were you. I'd take a peek if I were ME

10 Toes to Bar. Hang from a PU bar. Swing your legs up until your toes touch the PU bar. You can do this from a dead, still hang, or you can kip it. Doesn't matter. Some will say that you must have straight arms, but to me it doesn't seem to matter; it may actually mean more work if your elbows are bent. Seriously...you're a Newbie...how much can your elbow angle really matter at this stage?

20 Box Jumps to a 24" box. Crossfit is an American company and we use English measurements. 24" = 2 feet. Jump up on the box with both feet landing on the box at the same time. At some point you must have a full opening of your hips (stand up straight), either on the box or in mid-air with your feet above the box. 20 of 'em.

This is a new WOD so we really don't have any idea how the mortals will do, but I've got some really bad news for you: Josh Everett took more than 15:00 to do this. This bodes ill for the rest of us. Seriously...this is bad. Very bad. You can scale the TTB to Knees to Elbows and you can use a lower box, but I'm gonna have to sleep on the wall climb.

LOL Tony...I thought we were friends.

Off and away, 2 new WOD's in a row. 3-2-1...Go.

Comment #21 - Posted by: bingo at January 7, 2011 7:00 PM

George, we are psyched about hosting the CF Striking Trainer Course at CF Gulf Coast (in Sarasota, Florida) on March 12-13!

Comment #22 - Posted by: Frank DiMeo at January 7, 2011 7:01 PM

Yup...I'm awesome...only one Newbie post has escaped the dreaded filter...

Comment #23 - Posted by: bingo at January 7, 2011 7:01 PM

Yesssssssss. I'm thrilled to find all these kipping toes to bar videos in one spot! I'm working on that right now, and I love to get ideas from others' techniques. Looks like the main thing is to kip really hard!

Comment #24 - Posted by: Sarah at January 7, 2011 7:04 PM

WHAT? Wall Climbs at the CrossFit Games... Sounds like a great idea!!!

27:47 damn wall climbs...

Comment #25 - Posted by: JBarr 28/6'/192 at January 7, 2011 7:12 PM

After 5 yrs of CF, I'm always impressed with every mainsite pic. If you are complaining about a pic, then....leave...that was easy. Thanks for the pokies...they're staring right at me saying, "Have a great workout. We are here for you if you need us."

Comment #26 - Posted by: Kg5631 at January 7, 2011 7:28 PM

Sweet! CrossFit Raleigh ROCKS!

Comment #27 - Posted by: xfit Mo at January 7, 2011 7:37 PM

Karianne, thank you for 2:50! Great music choices also. You rock!!

Comment #28 - Posted by: jason at January 7, 2011 7:41 PM

Question... Immediately under the WOD are names and times of individuals who have completed the WOD. Logic would suggest the link would let you see the individual completing the WOD. How come that is not the case? Thx

Comment #29 - Posted by: David at January 7, 2011 8:03 PM

Plse disregard my last post. Thx

Comment #30 - Posted by: David at January 7, 2011 8:08 PM

Just started Crossfit, and I don't know what wall climbs are. I looked for demo's on the website and could not find any. Could someone tell me how to do the wall climb workout.
Thank you

Comment #31 - Posted by: KB at January 7, 2011 8:23 PM

Safe to say ill be doing a different Wod

Comment #32 - Posted by: blanco at January 7, 2011 8:28 PM

Anybody know what the song playing during Spealler's vid? But yea, wall climbs. Hard.

Comment #33 - Posted by: andy at January 7, 2011 8:47 PM

#32 KB - There are 8 videos at the bottom of the post showing Crossfit athletes doing the Wall Climbs, along with the rest of the workout. Choose any of them (I recommend Spealler's) and watch.

Comment #34 - Posted by: PVB at January 7, 2011 9:35 PM

@ #32

KB: "WOD Demo" indicates a demonstration of the Workout of the Day, i.e., if you click to watch the video, you will see wall climbs (or whatever the prescribed workout of the day). Although some will argue that the WOD Demos show bad form, they're still helpful. HTH.

Comment #35 - Posted by: Charmaine at January 7, 2011 9:39 PM

It's not a polar dip unless there is ice and snow...Seriously though, if you have time to pose for a photo, then it's not a polar dip. More like a "oh it's cold for North Carolina" cold...which basically means tropics compared to the North...

Comment #36 - Posted by: MSP at January 7, 2011 9:45 PM

Interesting that some mainsite women beat the men in a workout that uses only bodyweight.

Comment #37 - Posted by: kocoeric at January 7, 2011 9:47 PM

22:55 rx.

Comment #38 - Posted by: hillmanb at January 7, 2011 10:17 PM

On gymnasticbodies.com there is a video called 'cast wall walks' showing how to do the exercise. You can also find it on YouTube under gymnastic bodies.

Comment #39 - Posted by: crazyhorse at January 8, 2011 1:00 AM

23:29- not able to see vid and if anything I did wall climbs more strict than needed- good one

Comment #40 - Posted by: mike d 146 5'7" 35 at January 8, 2011 3:40 AM

16:50 4 rnds as rx'd. Had to scale, totally gased by the end. Hopefully next time can accomplish the 5th rnd.

Comment #41 - Posted by: Justin at January 8, 2011 4:02 AM

Yes, the NC Polar Plunge was legit. There was ice on the lake just 2 days before the event went down. Don't be a hater that it isn't as "Polar" as up North. A picture is worth a thousand words, but I wouldn't say this one says "this isn't a polar bear plunge." It says, nice job CrossFit Raleigh athletes for being a community and doing something "outside of the box."

Comment #42 - Posted by: Buck25 at January 8, 2011 4:24 AM

-0 MIN 159 BPM
- 2MIN 109 BPM

Comment #43 - Posted by: GBNT at January 8, 2011 4:51 AM

Is there a standard for toes to bar where the arms need to be straight and not bent? I see all the top performers do it with straight-ish arms. Is this because it's more efficient or is that just what is required?

Comment #44 - Posted by: rklugman at January 8, 2011 5:04 AM

Yesterday, after warming up, I proceeded to start ystdays wod. Deadlift was 115lbs for 6 reps. Well I felt a pull in my back, and that was it for me. I believe it's muscular and not a disc. My question is after iceing and anti inflamatorys for two days, I'd like to train tomorrow. Any suggestions on how much time I should rest and what type of wod I should do.? Foam roller? Stretches?

Comment #45 - Posted by: Angiestone at January 8, 2011 5:25 AM

Wall climbs were tough! Had to substitute clapping pushups 3rd round. Kudos to all the amazing Crossfit athletes and thanks for sharing the videos. 23:09

Comment #46 - Posted by: JuliAnn at January 8, 2011 5:28 AM

Wall climbs were tough! Had to substitute clapping pushups 3rd round. Kudos to all the amazing Crossfit athletes and thanks for sharing the videos.

Comment #47 - Posted by: JuliAnn at January 8, 2011 5:29 AM

christmas abbott rocks.

Comment #48 - Posted by: weedling at January 8, 2011 5:32 AM



Comment #49 - Posted by: cosmo at January 8, 2011 6:03 AM

On the 22nd we have a Polar Plunge @ Aquatica down here in FL to benefit Special Olympics. After seeing the cold look on the faces in the pic I THANK GOD I'll be doing it in Florida, in 61 degree water, I can only imagine what it's like up north.Brrrrrrrrr

Comment #50 - Posted by: J-Bird at January 8, 2011 6:29 AM

Did 10/8/6/4/2 wall climbs instead of 10 per round.
First day of CrossFit in almost 6 months. Paying for my mistakes...

Comment #51 - Posted by: Max at January 8, 2011 6:33 AM

2011-01-08: 34:11. Rnds@6:01-7:49.

Comment #52 - Posted by: gs at January 8, 2011 6:49 AM

does it need to be said?

to see the videos click on wmv (windows) mov (mac) links, clicking on the names takes you to the affiliate sites.

Comment #53 - Posted by: kent at January 8, 2011 7:05 AM

#39 Crazyhorse

Thanks for the tip on the Gymnasticbodies channel on youtube. I now feel completely worthless after watching someone effortlessly do a chameleon rope climb. Yeesh.


Comment #54 - Posted by: Dave at January 8, 2011 7:25 AM


As R'xd. Actually at my gym (i admit, its a globo) I think the box is 30 inches. And Im only 60 inches. So thats like half my height. But who's counting, haha. After a year or so at this stuff, I can do things I never would've even wanted to try. Thanx crossfit!


Comment #55 - Posted by: Lisa at January 8, 2011 7:44 AM


Barbell Complex - 65-45-55-75

3 RFT of:
10 Wall Climbs
10 TTB
20 Box Jumps, 24" box

Time = 23:58

Comment #56 - Posted by: XRanger375 at January 8, 2011 7:49 AM

26:50 as Rx'd

Comment #57 - Posted by: Tyler Scott at January 8, 2011 8:18 AM

25.39 as rxed

Comment #58 - Posted by: Kyle A. at January 8, 2011 8:31 AM


18:03 scaled last 3 rounds to 5 reps of wall climbs. had some issues executing this one in the garage with noise on the opposite side of the wall waking the wife and baby up and these simply sucked. It was like Spealler said: 5 rounds of 10 Wall climbs for time. The T2B and BJs were too fast... OUCH!

great variability and this was IMHO super fun. I decided to scale simply to keep me moving and maintain a good power output. don't like to do it, but in this case it was cool.

With these last few series of programming I just can't imagine what "fun" could be next...

I also have to say: I really like the idea of the wall climbs coming out of nowhere. It, for me, served as a quick and dirty test of my GPP. When I went down to practice a rep... I wasn't confident I was even going to be able to do 1, but low and behold...

Another testament to the effectiveness of CF for me. I was chatting with my athletes yesterday and it really just hit me. About 1 year ago I started CrossFit. I avoided deadlift like the plague because I had hurt my back twice doing very light weight. In fact, at the time I started CrossFit I would have estimated my 1RM deadlift at 225# (on a good day). Yesterday I attempted a 2'AMRAP deadlifts at 225# and got 70 reps. Then did the Mainsite wod which had 225# DLs. I am just continually impressed with the genius and effectiveness of this program. I am one of your biggest fans and proponents: I TELL EVERYONE ABOUT CF

Awesome work to those of you who knocked this WOD out of the park! True Beasts!

Comment #59 - Posted by: Steven M. Platek, Ph.D. at January 8, 2011 8:31 AM


10 Wall Climbs
10 TTBs
20 Box jumps (~19")

Did one round to try it out.


Comment #60 - Posted by: nutfam at January 8, 2011 8:34 AM

@Miranda Vid
Crossfit Version of Pole Dancing... love it ;-)

Comment #61 - Posted by: Jason at January 8, 2011 8:47 AM

In Kristan Clever's video, what are they jumping on? They look like big cube pads...is that what they are, or are they just covered with something? It looks like they are "squishing" a little bit on the landings. I'm asking bc I would love something like that! My box jumps get slow because I am so nervous about hooking my toes and destroying my shins (which I've done twice-ouch).

Comment #62 - Posted by: Tiny at January 8, 2011 8:55 AM

29:10 rx'd with an addition. Toddler chasing during the work out. M little man turns 1 in 3 days and is quite the explorer now that he learned to walk! I plan to add this every workout i do at home!

Comment #63 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at January 8, 2011 8:59 AM

Just did it!! 26'38'' as rx'd...Wall climbs were very tough but nice!!

CrossFit Parma Italy

Comment #64 - Posted by: Federico Biasetti at January 8, 2011 9:06 AM


as rx: 20:57

Comment #65 - Posted by: jnel at January 8, 2011 9:17 AM

Scaled to 3 rds

Shoulders weak. Wall climbs, wow is all I got to say!

Comment #66 - Posted by: justaman - liberty, sc at January 8, 2011 9:28 AM

Can you say "Shoulder Strength and Stability!" A good deal of my wall climbs were up to my belly button/waist and box jumps were substituted with jumps up 3 stairs. I love these kind of creative and challenging WODs.

Time: 22:47.65

Comment #67 - Posted by: José - M/25/5'9"/169 at January 8, 2011 9:34 AM

ive been doing cfit for about 3yrs and it has taken me along time to get good form on executing a kipping PU. the only way i seem to get a good kip is to really push away from the bar at the top of the PU and really over emphasive pushing my head forward past my shoulders at the bottom of the PU. but i still consistently feal like i am doing something wrong.

1. i feal like i am putting more effort into the swing and gaining momentum than actually doing the work of pulling up

2. everytime i do 50+ PU's in a WOD I begin to feal alot of stress on my elbows (almost like tennis elbow)

3. the first set i can usually knock out 30-35 PU's and then after that i have to break it down into sets of 5 due grip fatigue

any recommendations or advice on the performing a good kipping PU. thanks

Comment #68 - Posted by: The Kip at January 8, 2011 9:37 AM


5 Wall Climbs
10 TTB
20 Box Jumps


Had to scale the Wall climbs. Boy, they were hard. In fact, every time I landed I said some version of "boy, that was hard." That was fun in the classic CF "it doesn't have to be fun to be fun" kind of way.

Comment #69 - Posted by: bingo at January 8, 2011 9:38 AM

28:58 as rx'd

Wall climbs killed me. Everything else unbroken.
rd1 4:16
rd2 6:30
rd3 5:49
rd4 7:08
rd5 5:12

Couldn't remember how to kip Toe to bar until rd 4. Spent more time resting between wall climbs than I did on the exercise. Almost crashed down on my face a couple of times. Really seemed to take its toll on my lower back, I think that came from trying to press my chest to the wall instead of walking my hands closer to the wall.

Miranda, I feel your pain about working out on vacation and on cruises. I always get up at 6 am so I don't have to compete with the masses. That way I can start my drinking earlier. I've noticed on Carnival ships they have C2 rowers but the don't have much else.

Comment #70 - Posted by: Jim D. 50/m/165/5'11" at January 8, 2011 9:41 AM


5 Wall Climbs (5-5-4-3-1)
10 Box Jumps 24"



I found the controlled decent part of the wall climb to be the hardest part. Going up was not as bad as coming down slowly. I ended dropping my feet to the floor once the reached waist height on the way down. Good thing nobody quite knows what a legal wall climb is as of yet !!!


Comment #71 - Posted by: flyman at January 8, 2011 9:45 AM

29:27 RX'd The wall climbs were tough

Comment #72 - Posted by: Judah at January 8, 2011 9:49 AM

M/64/182-Five (scaled to three) rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 20" box

Comment #73 - Posted by: peejay2 at January 8, 2011 9:50 AM

33 minutes and change as rxed

After starting like spealer starts, with a small first step up the wall, I realized that to get through 50 I'd need to take a bigger first step - I think he does too in the video. Watching on some gymnastic sites, it looks like when gymnasts do the movement they take tiny steps...I don't know if they're doing 50 for time though...

Collapsed part of the way down on a couple but still counted them.

Comment #74 - Posted by: Dave W 27 5'7 180 at January 8, 2011 9:52 AM

22:41 as Rx'd.

Took me a couple of rounds to figure out a good technique for wall climbs but by then my shoulders were rocked. Would like to try them again fresh and see how much faster I could do them.


Comment #75 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 8, 2011 9:58 AM

Crossfit BlueFlame, Coach Wilson, awesome stuff to see keep challenging those kids! Does Kristin coach anywhere? she has got to be the smilinist, most positive person on this site. Id love to have her put me thru the ringer and be smiling the entire time,

Comment #76 - Posted by: DougR at January 8, 2011 9:59 AM


Awesome WOD! I really liked the wall climbs, which I'd never done before.

As Rx'd- 32:36

Comment #77 - Posted by: Daniel B at January 8, 2011 10:12 AM

26:43 rx

"It's gonna get spicy quick" -Spealler

Comment #78 - Posted by: gb 43/m/71"/185# at January 8, 2011 10:14 AM

as Rx'ed


Comment #79 - Posted by: Quinn McCutchen M/41/150/5'10" at January 8, 2011 10:26 AM

scaled to 3 rounds - should've gotten into the basement earlier but I ran out of time


Comment #80 - Posted by: dingrr 52/m/166 at January 8, 2011 10:28 AM

15:32RX.. Wall climbs were rough!

Comment #81 - Posted by: Ben at January 8, 2011 10:35 AM

Every so often a W.O.D shows up that proves Tony Budding like me.

As Rx'd 14:42

The videos are great, they are like previews of the games. The match up between Kristan Clever and Annie Thorisdottir is going to be epic.

Comment #82 - Posted by: RossT/Male/41/5'9"/165lbs at January 8, 2011 10:39 AM


10 wall climbs (1st round) were too slow after 5 reps, so:

5 Rounds of:
5 x Wall Climbs
10 x TTB
20 x Box Jumps (24")


Comment #83 - Posted by: Jon at January 8, 2011 10:43 AM

as rx´d
hard!!! bad day for me, head ache, i´m going to repeat it

Comment #84 - Posted by: carlox at January 8, 2011 10:48 AM


Rx'd: 25:17

Way tough... shoulders couldn't get any blood in them, and thought I'd crash about 20 times!

Comment #85 - Posted by: Ben S at January 8, 2011 10:52 AM


Comment #86 - Posted by: Joe K at January 8, 2011 10:53 AM

this is hard
i was kinda lazy
you can do better
try going in 2's

Comment #87 - Posted by: charbs 25/185 at January 8, 2011 10:58 AM

Start 30 day challenge today.
short WU then WOD:

16:31 rx'd

wall walks very challenging, jumps slow as usual.

short rest, snatch WU then

Comment #88 - Posted by: brian prochaska m/34/5'8-1/2"/172 at January 8, 2011 11:08 AM

Where are all the complainers?


Comment #89 - Posted by: jlundigard at January 8, 2011 11:08 AM

OK, I need an Official Games ruling: when your shoelace gets caught on the top of the chain link fence, and you're hanging there upside down, does that count against your WOD time?

That was awesome! 34:34 and loved every bit!

Comment #90 - Posted by: TRN III at January 8, 2011 11:09 AM

Random question, does anyone know what the "イエス" (what it looks like to me) tattoo that Chris Spealler has means?

Comment #91 - Posted by: Dave at January 8, 2011 11:31 AM

Wow, those wall climbs were killer. But I love learning new exercises that you can do with just a wall and your bodyweight, as I travel a lot and don't always have access to a gym. Also, I still can't really do a full handstand push-up, but I can do these, and I bet they are a great additional way to work up to full handstand push-up strength. Love it!

Comment #92 - Posted by: Dave at January 8, 2011 11:41 AM

As rx'd
31:17. Thanks for pointing out another weakness. :)

Comment #93 - Posted by: JC (M/22/5'9"/175) at January 8, 2011 11:44 AM

Awesome workout followed with an hour of submission grappling round Robin!

Comment #94 - Posted by: jeremy at January 8, 2011 11:48 AM

Wall climbs are my new hate. UGH!

21: 50

subbed an 8" box because I am not supposed to be jumping at all. And most wall climbs were more hips to wall than chest to wall.

Comment #95 - Posted by: Amykr F/38/5'9"/143 at January 8, 2011 11:50 AM


26:44 as Rx'd

Comment #96 - Posted by: Steve at January 8, 2011 12:01 PM

16:31 rx'd

Comment #97 - Posted by: brian prochaska m/34/5'8-1/2"/172 at January 8, 2011 12:02 PM

40:00 and had to scale to 5 wall climbs.

Strength to weigh ratio is absolutely terrible!

Comment #98 - Posted by: thesomnambulant at January 8, 2011 12:02 PM

19:12 Rx'd.

Comment #99 - Posted by: james.patrick[M/48/66"/135] at January 8, 2011 12:09 PM

rxd 22:01 Wall climbs were fun and hard at the same time.

Comment #100 - Posted by: Troy at January 8, 2011 12:11 PM

25:17, confirmed after that i'm a little overweight :( hardest part was it was to tempting to rest on floor between reps (lazy today)

Comment #101 - Posted by: dan colson at January 8, 2011 12:17 PM


As rx'd


I had to do the wall climbs one by one and that ate a lot of time. Toes to bar and box jumps were a walk in the park. For the first time today I've found some rhythm doing those kipping toes to bar and although for the first time I've learned how to string my box jumps together today. Happy with that.

Comment #102 - Posted by: Memuc at January 8, 2011 12:24 PM

scaled to 3 rounds:

Got to chest to wall on all of them, slowly lol.
Worked HSPUS before and after...got 3 kipping in a row.

Comment #103 - Posted by: brittk at January 8, 2011 12:30 PM

Did a few wall climbs for warmup / left marks on dry wall need to find another spot. Wall balls were fun but tough, a neat exercise. Really felt weird on bad shoulder.

So did 5 rounds of

10 clapping pushups
10 feet to toes
20 box jumps


Comment #104 - Posted by: Kevin McClellan 49/195 at January 8, 2011 12:31 PM

Made up "Rankel" today

6 155# deadlifts
7 burpee/pu
10 1 pood kb swings
200 meter run treadmill

6 rds + deadlifts

Laura f/48/5'7/155

Comment #105 - Posted by: power-girl at January 8, 2011 12:39 PM

21:25 Rx'd. Those wall climbs were absolutely miserable!!!!!! But I loved it. Shoulders are shot. I knew was in deep you know what when I saw Speals laying on the ground for arm-less refuge. Ouch. CrossFit Nation!!!!!

Comment #106 - Posted by: JD at January 8, 2011 12:40 PM

I was just wondering...how many crossfitters out there like to use a pre-workout supplement like N.O. explode or Jack3d? These are very popular for bodybuilding, but are they for crossfit as well?

Comment #107 - Posted by: JWags at January 8, 2011 12:57 PM

10-5-5-5-5 for the Wall Climbs
Lateral jumps over a bench for Box Jumps

Then 1.5 mile jog.

Comment #108 - Posted by: Erik 34 | M | 72" | 100kg at January 8, 2011 12:57 PM

As Rxd:
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

Time: 46:32

The wall climbs really killed my time!

Comment #109 - Posted by: Jonathan Offen at January 8, 2011 1:02 PM

Stopped at 4 due to headache (and nearly crashing into my power rack on #8 in the 4th rnd of wall climbs)

26:55 (pr)

Comment #110 - Posted by: coyo at January 8, 2011 1:05 PM


It seems everyone is faster than I am, so I have plenty of inspiration!

As rx'd - 35:05

By the way, guy on post #12 (about) (Tim Fenton), show up for the games this year! Amazing, you are 3+ minutes faster than the games champions! Wow!!

Comment #111 - Posted by: sking at January 8, 2011 1:08 PM

26:19 /w knees to elbows...my flexibility is garbage.


Comment #112 - Posted by: Hunt at January 8, 2011 1:14 PM

# 20: I suggest either using headphones or gettig your wife into CrossFit.

Comment #113 - Posted by: Tiny at January 8, 2011 1:14 PM

3 mile run
3 Rounds
10 Pullups
15 Pushups
10 K's to E's
Good workout

Comment #114 - Posted by: dyagg at January 8, 2011 1:15 PM

32:03 as Rx'd
had to split up wall walks in 2 sets of 5 each round, was really lazy on this one just wasnt feeling it today, probably do it again tomorrow afternoon


Comment #115 - Posted by: RyanS at January 8, 2011 1:16 PM

21.45 mins

Comment #116 - Posted by: Efelis at January 8, 2011 1:23 PM

As Rx'd - 25:39

Comment #117 - Posted by: Alan M/45/180# at January 8, 2011 1:35 PM


23:29. That was way harder than I thought it was going to be. I look forward to doing that one again!

Comment #118 - Posted by: Jocko Pierce at January 8, 2011 1:47 PM

Rx'd 18:10

Comment #119 - Posted by: Msobremesana at January 8, 2011 2:00 PM

31:25 as Rx.

Wall climbs were really hard. Needed to work on my hollow body position, found myself touching belly to wall more often than chest to wall.

Comment #120 - Posted by: Sheldon N (M/33/6'/183) at January 8, 2011 2:02 PM


Comment #121 - Posted by: ntJ83 at January 8, 2011 2:11 PM

Substituted the wall climb with 7 pull-ups to chest (my goal is to do 20 strict pull-ups to chest in a row by the end of the year).

Finished in 12 minutes 49 seconds. Great WOD - I love CrossFit!!

Comment #122 - Posted by: John S at January 8, 2011 2:11 PM

Subbed 10 45# dumbbell push press and 10 Push-ups for the wall climb.

Comment #123 - Posted by: Linwood Wright at January 8, 2011 2:17 PM

great WOD!

Comment #124 - Posted by: lewis at January 8, 2011 2:26 PM

As rx'd 23.19
Wall walks were very hard. But an enjoyable and effective movement.


Comment #125 - Posted by: Ronin at January 8, 2011 2:40 PM


Comment #126 - Posted by: Ticotexas M/41/69/150 at January 8, 2011 2:42 PM

First rx'd, great workout. 20:35

Comment #127 - Posted by: Zach at January 8, 2011 2:45 PM

no wall to walk up at the globo gym, so decided to do Linda. Still got flak from a guy asking if I was using the bench press bar...and the deadlift bar...and the clean bar... "3 bars?" he asked. "Yep, that's why they call it the 3 bars of death," I replied.

New PR. BW 175
DL @ 265
Bench @ 175
Clean @ 135


Comment #128 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 8, 2011 2:52 PM

wall climbs alone over 30 min. and shoulders are my strength?? this one kicked my butt. same back mm that get sore with dead lift are really feeling it after this one.

44:10 ouch.

Comment #129 - Posted by: mtvet/45/6'/211 at January 8, 2011 2:57 PM

20:31... Pretty pleased since it was in a globo gym packed full of new year's resolutionists.

Wall walks were much harder than they look. Loved the comment I got: "hey, you're making us look bad." Just glad to see so many folks getting after better health. America has gotta get leaner and smarter if we're not going to become a sunset economy.

Great WOD!

Comment #130 - Posted by: Jim 40/5'11"/170 at January 8, 2011 2:57 PM

Beautiful performance Annie! You rock.

Comment #131 - Posted by: Umberto - CROSS GYM at January 8, 2011 3:03 PM

Male 151#, 68", 38 yo

Time: 19:02

Comment #132 - Posted by: Karl at January 8, 2011 3:03 PM


As Rx'd:


Deceptively hard. Agree with speals, wall climbs by far were the hardest. After the second round they were done one by one. Box jumps and T2B were unbroken. Fun workout though, bring more like these Tony!

Comment #133 - Posted by: Jordan D. at January 8, 2011 3:10 PM


Comment #134 - Posted by: albino at January 8, 2011 3:11 PM

Wall walks are crazy. Thought I was going to slip on my pile of sweat as I climbed the wall. Did this at the park district - old man working front desk wanted to kick me out of the place.

Awesome workout - 22:10.

Comment #135 - Posted by: David at January 8, 2011 3:19 PM

34:48. Chest to a pad that runs around our weight room. It comes off the wall 2 1/2 inches. All else as rx'd.

Comment #136 - Posted by: SB at January 8, 2011 3:31 PM

On wall climbs that is, forgot to add that.

Comment #137 - Posted by: SB at January 8, 2011 3:32 PM

#91 Dave

"イエス" is romanized Japanese, pronounced "iesu." If I had to guess, I would say that means Jesus.

31:56 as Rx'd here. Didn't know what to expect at all. Turns out I should have expected the unexpected: wrists, forearms and shins all burning along with the shoulders. Gonna feel great tomorrow! Awesome workout.

Comment #138 - Posted by: Rich 33/5'8"/150 at January 8, 2011 3:33 PM

5 months Post Op Rotator cuff surgery
Shift change weekend; graves tonight to swings tomorrow
CFW then 1 round of WOD

Comment #139 - Posted by: Pete In Sun City at January 8, 2011 3:36 PM

As rx'd: 21.59

"The aim of military training is not just to prepare men for battle, but to make them long for it." ~Louis Simpson

Comment #140 - Posted by: Espinosa m/25/5'11"/165 at January 8, 2011 3:37 PM

Love Annie performance, she's awesome !

Comment #141 - Posted by: Kara at January 8, 2011 3:39 PM


W/U: KBS, 4x10 at 25-35-55-70#; jump rope, 100 single-unders; AbMat sit-ups, 1x50.

As Rx: 22:08.

C/D: skipped.

Wow! What a workout! First time doing wall climbs. I'm pretty good at HSPU and walking on my hands, so I wasn't expecting the climbs to be quite so exhausting. Walked my feet both ways (no sliding descents).

Comment #142 - Posted by: rjf (Since 07-20-07. WOD no. 952) at January 8, 2011 3:42 PM

subbed hspu


Comment #143 - Posted by: controlfreak at January 8, 2011 3:49 PM

Scaled to 3 rds

Comment #144 - Posted by: chavez at January 8, 2011 3:49 PM

23:26 20" box.

Comment #145 - Posted by: hillmang at January 8, 2011 3:54 PM

Scaled Wallclimbs to 5 reps/round


Comment #146 - Posted by: Jarv/m/33/6'0/168 at January 8, 2011 3:57 PM

40:00 and had to scale to 5 wall climbs.

Strength to weigh ratio is absolutely terrible!

Comment #147 - Posted by: thesomnambulant at January 8, 2011 3:57 PM

18:15 Killer WOD. Like always way harder than it looks. Lower back is a little sore from the dead lifts yesterday and the wall walkers today. Feet to bar hardest ab work I've done in a long time.

Comment #148 - Posted by: Rough Robbie at January 8, 2011 4:05 PM


As rx'd
Took a couple of rounds to get the wall climbs down, got better after round 2. Focused on keeping a plank position both up and down....fun wod

Comment #149 - Posted by: JimL at January 8, 2011 4:17 PM

1:09:07 bad time

Comment #150 - Posted by: Bawdymonkey at January 8, 2011 4:32 PM


Comment #151 - Posted by: B. Rhaly at January 8, 2011 4:43 PM

cfwu(1 set only of dips,reg squats)

1st round (20) toes to bar, then checked notes.

as rx'd 29'39"

Comment #152 - Posted by: Tim 34/5' 10/ 165 at January 8, 2011 4:54 PM

Scaled WOD to: 10 wall climbs, 10 TTBs, 20 20"box jumps. 34:34 M/52/5'8"/170. Wall climbs surprised me. Disappointed with my performance.

Comment #153 - Posted by: marco at January 8, 2011 5:00 PM

To the girl in the pink wig. Wow. You have an amazing body and should be very proud of your work.

Comment #154 - Posted by: bs2103 at January 8, 2011 5:06 PM

Rx'd - 18:22

Comment #155 - Posted by: Townsend m/27/5'8"/140 at January 8, 2011 5:15 PM


As Rx'd:


Almost as hard posting this loooooong time as it was to do the workout!

Comment #156 - Posted by: Andrew at January 8, 2011 5:28 PM

As rx'd


Been a long time between posts

Comment #157 - Posted by: Rookie at January 8, 2011 5:58 PM


Comment #158 - Posted by: Libbie at January 8, 2011 6:06 PM

as rx'd

This one was very difficult. The wall climbs were awful. With better rested shoulders I can get sub 20, but those wall climbs were taking 3 mins every round... that needs to improve.

Comment #159 - Posted by: Magnus 25/5'8"/160-165 at January 8, 2011 6:08 PM


not a huge fan of the wall climbs!

Comment #160 - Posted by: KyleN (M 27/6'3''/217) at January 8, 2011 6:09 PM


Comment #161 - Posted by: james.patrick [M/48/66"/135] at January 8, 2011 6:34 PM

As Rx'd: 26:25. Head killed afterwards from being inverted for so long.

Comment #162 - Posted by: Jack 20/6'0/188 at January 8, 2011 6:39 PM

as rx'd 21:50
m/27/5'9/170 camp dwyer afghanistan

Comment #163 - Posted by: matt c at January 8, 2011 6:43 PM

That was a great WOD!

31:02 as RX'd!


Comment #164 - Posted by: chad81 at January 8, 2011 6:57 PM

-did at home, had help from Lydia (4). She also "exercised", did the wall climb by putting her feet up on box jump. She box jumped onto bumper plate. No toes to bar for her.

Comment #165 - Posted by: Heather Szabo at January 8, 2011 7:00 PM

Awesome WOD! Loved the wall climbs. Nice burn!


Comment #166 - Posted by: Tony Scotti M/33/5'9"/205 at January 8, 2011 7:07 PM

Scaled to 3 rounds: 3 wall climbs, 10 toes-to-bar, 20 box jump (24 in).


Wall climb is a cool exercise. Really good for shoulder strength/stability.

Comment #167 - Posted by: Evelyn at January 8, 2011 7:45 PM

14:35 rx
Wall climbs were actually kinda fun!

Comment #168 - Posted by: Andy at January 8, 2011 8:10 PM

As Rx'd 27:12

Comment #169 - Posted by: Thatcher M/43/5'10"/200 at January 8, 2011 8:14 PM

20 inch box, 45:49

Comment #170 - Posted by: thinlizzie at January 8, 2011 8:17 PM

18:23 Rx'd

Comment #171 - Posted by: MarcusG 30 5'9" 168 at January 8, 2011 8:35 PM

24:09 as Rx'd

Retired Army First Sergeant
Clarksville, TN

Comment #172 - Posted by: mark nash at January 8, 2011 8:49 PM

Box jump - 20 in

Comment #173 - Posted by: em :) at January 8, 2011 8:53 PM

26:25 as rx'd

Wall climbs were so much tougher than I expected.

Comment #174 - Posted by: Mik at January 8, 2011 9:08 PM

Post in filter. As Rx: 22:08.

Comment #175 - Posted by: rjf (Since 07-20-07. WOD no. 952) at January 8, 2011 9:13 PM

JV @ home
Destroyed by 2T
She's still got it!

Comment #176 - Posted by: Jeff & Charity @ CF Snohomish at January 8, 2011 9:32 PM

36:19 rx'd

Comment #177 - Posted by: Nickosaurus at January 9, 2011 7:24 AM


19:30 as Rx'd

Comment #178 - Posted by: texinma at January 9, 2011 8:25 AM

as rx'd

Comment #179 - Posted by: JackM at January 9, 2011 8:42 AM

wall climbs were a little tough

Comment #180 - Posted by: Aaron at January 9, 2011 9:00 AM

scaled to 5 wall climbs

Comment #181 - Posted by: cort at January 9, 2011 9:02 AM

3 rounds of 5 wall walk, 10 toes to bar, 20 box jump 18 inch box.


Comment #182 - Posted by: brett_from_wylie at January 9, 2011 9:10 AM

23:19 as reqd. Spealler was right, it got spicy real quick.

Comment #183 - Posted by: steve80 at January 9, 2011 9:34 AM

3 Rounds.


Comment #184 - Posted by: Kyle at January 9, 2011 9:59 AM

Scaled to:

wall walks, 10 in first round, 5 in rounds 2-5
10 toes to bar
10 box jumps, 20" box


Comment #185 - Posted by: Carole F/52/5'6"/133 at January 9, 2011 10:52 AM


That was tough but fun, in a way.


More better faster

Comment #186 - Posted by: Marty at January 9, 2011 12:12 PM


As rx'd


Comment #187 - Posted by: Yessuh at January 9, 2011 2:36 PM

Scaled to:

wall walks (10 in round 1, 5 in rounds 2-5)
10 toes to bar
10 box jumps, 20" box


Comment #188 - Posted by: Carole F/52/5'6"/133 at January 9, 2011 3:13 PM


holy moly the wall climbs were as to be expected, they sucked, haha. good wod for sure. the box jumps really kept the intensity up for me.

Comment #189 - Posted by: Raph at January 9, 2011 3:30 PM


28:17 as rx'd.

wall climbs ridiculous, but fun.

Comment #190 - Posted by: SAT at January 9, 2011 3:33 PM

Reduced wall climbs to 4 per round. Those were killer, but I loved every bit of it.

Comment #191 - Posted by: Thema at January 9, 2011 3:50 PM

f 29/5'7/124
scaled to 5 wall climbs per round. most were a few inches from vertical deck.

m 29/6'1/184
scaled to 5 wall climbs per roun

Comment #192 - Posted by: OFQ-MD at January 9, 2011 4:27 PM

Bummed to realize I cut all the wall walks by 5 reps. Ugh. They were already killer though.

Comment #193 - Posted by: Jim 40/5'11"/170 at January 9, 2011 5:27 PM

18:13 @ Rx'd

FOB Tarin Kowt Fire Dept Afghanistan

Comment #194 - Posted by: Andrew Foster m/25/5'10/190 at January 9, 2011 5:35 PM



Comment #195 - Posted by: demps at January 9, 2011 6:19 PM

5 RFT: 31.06
Scaled as follows:
Rounds 1&2: 10 wall climbs
3: 7 wall climbs
4: 9 wall climbs
5: 7 wall climbs
Shoulders giving out, better than I thought I'd do. Shoulders still recovering from dislocation.
all else:
10 knees to elbows (toes hit ceiling, done on wall mounted climbing simulator)
20 box jumps - 21" bench.

Comment #196 - Posted by: Rodney at January 9, 2011 6:39 PM

27 mins

reduced wall climbs: 5,5,3,3,3

Comment #197 - Posted by: greg 39/6'3"/221 at January 9, 2011 7:34 PM

Scaled wall climbs 7-5-5-5-5


Comment #198 - Posted by: Arclite M/36/165lbs at January 9, 2011 8:02 PM


Comment #199 - Posted by: Pacers at January 10, 2011 2:01 AM


as rx`d

Comment #200 - Posted by: haavardm at January 10, 2011 3:10 AM

Sub lateral jumps for boxes. Thanks for the idea, Miranda!

Comment #201 - Posted by: Thischris at January 10, 2011 3:52 AM


Comment #202 - Posted by: Christopher Denzer at January 10, 2011 3:53 AM

4 rounds - no time
about 20 min (problems with stopwatch)

Comment #203 - Posted by: gepeto at January 10, 2011 4:48 AM

Rx'd 21:32

Comment #204 - Posted by: amped 36/M/195/6' at January 10, 2011 4:54 AM

32 minute but I finished every rep

Comment #205 - Posted by: JCBearss at January 10, 2011 6:27 AM

3 rds for time

5 wall climbs (much harder than I thought, no way 10 was happening)
10 toes to bar
20 box jumps 24"


Comment #206 - Posted by: knodes at January 10, 2011 7:22 AM

Coach Christmas has a great body!

Comment #207 - Posted by: Chris at January 10, 2011 7:47 AM

4 rounds:
10 wall climb (10)(5,3,2)(3,2,2,3)(4,3,3)
10 toes to bar (unbroken)
20 24" box jump (unbroken)

20:52 01/10/2011

Comment #208 - Posted by: johnathon in seattle 29/5/8/163 at January 10, 2011 8:35 AM

scaled Wall Climb back to sets of 5; short on time so scaled back to 4 rounds:


Comment #209 - Posted by: dsm19 / 32 / 6'0 / 210 at January 10, 2011 8:41 AM

20:45 as rx'd

Comment #210 - Posted by: Jesse Suess at January 10, 2011 9:23 AM


10 Wall Climbs the first round
5 Wall Climbs rounds 2-5

Comment #211 - Posted by: Matthew at January 10, 2011 10:53 AM

28:10, as Rx'ed.

Happy just to finish this one.

Comment #212 - Posted by: Kevin C. (M/51/5'11"/170) at January 10, 2011 10:58 AM

24:38....wall climbs were no problem until about the 5th rep, great wod

Comment #213 - Posted by: matt cosimini 29/5'6"/195 at January 10, 2011 11:04 AM

49 / 182

subbed 15 ring push-ups for wall climbs
subbed 10 100# Power cleans for jumps


Comment #214 - Posted by: tom perry at January 10, 2011 11:11 AM

Catching up from the weekend off with a two-a-day workout. WOD #21 in the AM, five rounds for time of 10 wall climbs, 10 toes to bar, 20 box jumps. Subbed knee raises as a can't do toes to bar.

CF Warmup - 3 x 10
WOD time - 3 rounds, a little over 30 minutes and *BONK*.

Couldn't get even one wall climb the fourth round. Not fun. Off to do weighted pullups. This day just gets better and better.


Comment #215 - Posted by: Pat Overton at January 10, 2011 12:16 PM


3 rounds as rx'd:


Comment #216 - Posted by: Richie D. at January 10, 2011 1:09 PM


3 rounds (Mon morning short on time) as rx'd:


Comment #217 - Posted by: Richie D. at January 10, 2011 1:09 PM

2 rounds only. Sub GHD situps for toes to bar.
18 mins.

Ran out of time but wall climbs were slowing down.

Comment #218 - Posted by: AGL at January 10, 2011 1:21 PM

As rx'd, 20:34.

Wall climbs were as tough as advertised. Slow and painful. Very tough to start a new rep when you are lying on the ground and gassed. T2B were fine, unbroken through round 3. The calf injury has made great strides this weekend - I can jog and jump on it without pain. So I did box jumps with a jump up, and step down (being careful). Back and abs are very tired after this.

Comment #219 - Posted by: Mel 37m/5'10"/175 at January 10, 2011 3:11 PM

Done on 1/10, as rx'd.


Awful, let me just say that. Rd 1 in 4:12, and I knew it would only get worse. It did. I guess the good news is that round 2 was the worst (5:24) and they all got quicker each time on down to Rd 5. (5:15, 5:13, 4:52).

2nd WoD today, but all caught up for 2011!

Comment #220 - Posted by: Dale_Saran at January 10, 2011 4:04 PM

As Rx'd
*wall climbs got a little sloppy

Scaled 5 wall climbs
20" box jumps

Comment #221 - Posted by: Jeremy A. Olive at January 10, 2011 4:14 PM

rxd 15:40 m/30/180/70

Comment #222 - Posted by: chris z at January 10, 2011 4:53 PM


17" box


Comment #223 - Posted by: duane at January 10, 2011 5:12 PM


WOD, scaled to:
5 rounds
5 wall climbs
10 T-to-B
20 box jumps


wall climbs were sooo hard, but awesome.

Comment #224 - Posted by: erin at January 10, 2011 6:20 PM


5 rounds

scaled to 5 rep wall climb
everything else as Rx'd

wall climbs proved very difficult.

Comment #225 - Posted by: Dexter 18/6'0"/145 at January 10, 2011 6:42 PM


Comment #226 - Posted by: mcdontron at January 10, 2011 6:48 PM

awesome wod

my time


Comment #227 - Posted by: Ron Turner at January 10, 2011 6:59 PM


as rx'd 27:07

Comment #228 - Posted by: chuck mendoza at January 10, 2011 8:35 PM

Scaled 5 wall climbs

Comment #229 - Posted by: medic8 at January 10, 2011 10:02 PM

28 minutes as Rx'd

Comment #230 - Posted by: BillB at January 11, 2011 4:42 AM

As rx'd except squats instead of box jump because i'm on way to retablished from discomfort in my right legs(maybe periostite): 16:22

Comment #231 - Posted by: J-F/20/5'9/160 at January 11, 2011 10:48 AM


Comment #232 - Posted by: leibc2 at January 11, 2011 10:52 AM

22:23 Rx'd. 24" box. F/29/5'2"/153

Comment #233 - Posted by: Megan CF Lake Charles at January 11, 2011 11:49 AM


Comment #234 - Posted by: Felts at January 11, 2011 11:58 AM

subbed 5 wall climbs for 10. I'm a wuss

22 min

Comment #235 - Posted by: Adam m/27/6'1"/195 at January 11, 2011 2:22 PM

3 rounds 27 minutes ; 20 inch box

Comment #236 - Posted by: GU997 M/41/185/5'10" at January 11, 2011 2:25 PM

as rx'd



Comment #237 - Posted by: Todd S at January 11, 2011 2:46 PM


not as Rx'ed, did three rounds of:

5 wall climbs
10 toes to bar
20 box jumps, 24" box


wall climbs were brutal. weak shoulders + 220# does not go together well. can't wait to see this come up again, so that I can do better.

Comment #238 - Posted by: j-seal at January 11, 2011 2:58 PM

As RX'd

Comment #239 - Posted by: Matthew Burritt at January 11, 2011 3:13 PM

RX’d= 5RFT of 10 Wall Climbs/ 10 Toes to Bar/ 20 Box Jumps 24″=16:45!!!

Comment #240 - Posted by: Head Coach Iz/ CrossFiit 718 at January 11, 2011 3:14 PM


As rx'd

Comment #241 - Posted by: Brandon Burritt at January 11, 2011 4:12 PM

M/22/148 lbs/5'6"

Rx'd + (28in box jumps instead of 24in)

Comment #242 - Posted by: Gabriel G. at January 11, 2011 6:40 PM

THREE rounds for time of:
3 Wall climbs
10 Toes to bar
20 Box jumps, 24" box


TIME 25:25

Comment #243 - Posted by: DANIEL.LAISECA///////////////////////////// at January 11, 2011 6:58 PM

As Rx'd but those wall climbs were brutal!! Amazing time but Spealler and KC and the bunch. just incredible endurance

Comment #244 - Posted by: Jack/m/25/5'9/185 at January 11, 2011 7:18 PM



That was a real killer. Chest wasnt exactly sticking to the wall and I was probably falling down more than slowly climbing down.

Comment #245 - Posted by: Alenka at January 11, 2011 10:07 PM


LTC K did a warmup, LT D and CDR A did a dead lift workout.
Then CDR A and LTC K started the xfit workout while LT D did a press

Final results were:

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

LTC K: 4 rnds I think around 23 min.
LT D: 3 rnds, 14:20
CDR A: 5 rnds, 22.00 even. Splits were:3.13, 4.24, 4.54, 4.54, 4.32

Not sure what the DL weights and press wts were for LT D. But it was more
than I can lift.

CDR A for DL before the workout: 135x10, 185x6, 225x4, 275x 3, 315x 3, 335x
AMRAP=4, call it good.
Thanks for coming out folks, nice job with the wall climbs, yep those suck.

Comment #246 - Posted by: Matt A at January 11, 2011 11:25 PM

As Rx'd


Comment #247 - Posted by: cbecker at January 12, 2011 6:19 AM

scaled to 5 wall climbs


Comment #248 - Posted by: ferb44 195# at January 12, 2011 6:40 AM


as rx'd


81 152 168

Comment #249 - Posted by: Adam Hamm at January 12, 2011 9:26 AM

As rx'd

I must say It's disappointing to see so many folks scaling the wallclimbs to 5. this part of the workout is obviously the hardest and therefore likely the most beneficial. It also seems that it's the weakest part for most of us so why cheat yourself and scale? Makes no sense other than being a nation of wusses! (calm down....just poking a little fun...)

Comment #250 - Posted by: Bill/51/72/210 at January 12, 2011 12:03 PM


5 rounds of: 5-wall climbs, 10 knees to elbows, 20 box jumps
21:00 min

Comment #251 - Posted by: Pgily at January 12, 2011 4:50 PM

As rx'd


Wall climbs were tough, first time doing them!
Took me forever, did mostly in two's
Good wod however

Comment #252 - Posted by: al deezy at January 12, 2011 5:57 PM

As Rx'd.

"Mrs. Miyagi"
Missed. Getting over from being sick and does not feel good enough to go upside down with wall climbs. Thus did a scaled 110103 WOD to make up for WODS that she missed.

Comment #253 - Posted by: Miyagi m/30/168.8# at January 13, 2011 3:54 AM

Mod'd - only have a 20" box


WTF ... first time w/ wall climbs ... blaming horrible time on getting no sleep and jacked up diet over the past 3 days (started to doze off during a pause in the wall climbs)

Comment #254 - Posted by: XAF at January 13, 2011 6:03 AM

31 yom, 190 lbs

35:00 as rx'd

Comment #255 - Posted by: Jeff Weltmer at January 13, 2011 6:36 AM

35m, wall climbs tough on the wrists

Comment #256 - Posted by: gary martins at January 13, 2011 10:28 AM

I knew this was going to be bad after watching Spealler do it and hearing what he had to say. Yep, it hurt.
Scaled to:
4 rounds
half of the reps per movement
still took me 11:38
every WOD humbles me...

Comment #257 - Posted by: parastang at January 13, 2011 11:40 AM

Tough WOD. As Rx'd in 15:41.

Comment #258 - Posted by: Matt Temesy m/29/180 at January 13, 2011 12:52 PM

As RX'd


Comment #259 - Posted by: Ukkrew at January 13, 2011 3:23 PM


1ST ROUND 5 wall climbs/10 toe to bar/15 jumps
2nd and 3rd 3/8/15
14:30 minutes and I was done

Wall climbs are legit. I can do one perfectly, but for reps and time I gt weaker and don't really go belly to belly.

Comment #260 - Posted by: Broofturker at January 13, 2011 8:33 PM

22:24 not quite rx'ed

with a modified box jump which was over a box side jumps instead of up on. The box was too low, so I figured side jumps over it was better, I believe it was harder. The wall walks were very tough after the second round!

Comment #261 - Posted by: Shane/32/6'/195 at January 13, 2011 8:43 PM

did this today.
WOD, accidentally did boxjumps on 22" box, crap.
in 15:45.


Comment #262 - Posted by: AJ at January 13, 2011 8:49 PM

As rx´d in 21:20. One of the hardest workouts ever! Regards from Portugal

Comment #263 - Posted by: Diogo Henriques at January 14, 2011 6:19 AM

Five rounds for time of:
10 Wall climbs SUB Push-ups with feet on bench and in piked position
10 Toes to bar
20 Box jumps, 24" box SUB 21"


Comment #264 - Posted by: Louis Herrera Jr. 52/70"/180 at January 14, 2011 8:01 AM

sub tuck jumps for box jumps


Ugh those wall climbs sucked.

Comment #265 - Posted by: Tdot at January 14, 2011 11:21 AM

At Crossfit Guayaquil:

26 minutes and change

Descent on the wall climbs was kind of sloppy (floppy). Overall, good WOD.

Comment #266 - Posted by: Gremnatious 6´1, 185, 31yo at January 14, 2011 1:45 PM

Five rounds for time of:
10 Wall climbs (subbed 5, not touching chest)
10 Toes to bar
20 Box jumps, 24" box (subbed hard push rows-knee issue)

either 13:38, 16:23, or 21:20

Comment #267 - Posted by: blades at January 14, 2011 2:05 PM

24:41 as rx'd

Tough! Needed to rewatch the video on this b/c my ROM on Wall Climbs was not quite up to par.

Shoulders were on fire!

Comment #268 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at January 14, 2011 8:40 PM

CFWU-2 from home. Shortcut to get to work.
Scaled to 5 wall climbs per round. 6 on last. Bar fell down on round 4 of T to B. 20 situps last round instead.
Wall Climbs very tough, but need to push harder next time to go quicker & do as rx'd.

Comment #269 - Posted by: jrm at January 15, 2011 6:51 AM

M/25/158 GregA-WU

As rx'd 23:46

Comment #270 - Posted by: Y. Zhou at January 15, 2011 3:04 PM

3 rounds:


Comment #271 - Posted by: MikeyPaul/m/29/170/5'8" at January 16, 2011 5:09 PM

15:30 4 sets; had to get to work

Comment #272 - Posted by: holmes11b at January 16, 2011 6:45 PM

Five rounds for time of:
5 Wall climbs
10 Toes to bar
20 Box jumps, 24" box


Comment #273 - Posted by: Bells 38/195 at January 17, 2011 5:54 AM

20" BJ vice 24" (equipment not available)

Comment #274 - Posted by: RB at January 17, 2011 6:53 PM


did this one during a week of WOD's at 75%, and had to modify as well, so:

5 rnds:
3 wall climbs (walked hands into within ~20" from wall)
7 toes to bar
15 box jumps, 18"


The wall climbs looked wimpy, but they didn't feel wimpy! First time doing toes-to-bar and they were not as hard as I thought they'd be--KTE are more difficult for me.

Comment #275 - Posted by: mom to five at January 18, 2011 5:14 AM

27.43 Rxd

Comment #276 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at January 18, 2011 9:32 AM

24:14 as Rx'd

Comment #277 - Posted by: Jette 41/M/5'11"/175 at January 18, 2011 9:56 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: about 19:30
Great fun WOD
I never tried the wall climbs before.. a lot of fun and those were by FAR the most challenging. I was very sore from the previous WOD where I did a lot of GHDs, so I initially thought that the toes to bar would be tough, but they were the fastest component and all unbroken.
I liked all three compenents and really think I could have gone a little faster, but wanted to keep true to the form on the wall climbs and get my chest to touch the wall.
I'll be looking forward to incorporating those into my future made up WODs evey once in a while.

Comment #278 - Posted by: Anton at January 18, 2011 1:26 PM

(2 medium 1 high step)


Comment #279 - Posted by: Jack - Hitchin UK at January 19, 2011 8:54 AM


30:20 as rx'd.


Comment #280 - Posted by: McNaughton at January 19, 2011 4:37 PM

as rxd

Wall climbs sucked the time...new move for me.

Comment #281 - Posted by: schinizel/m/32/5'8/150ish at January 21, 2011 7:21 AM

CFWU x 3 Std,

Scaled the Wall walks to 5/rd, killed my lower back, was poor on chest to wall, did get thighs to wall I felt. Don't know if/when this will re-surface but not good at it. (list grows longer)


Comment #282 - Posted by: F15E_WSO_M/48/6'/175 at January 23, 2011 10:58 AM

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's Warm Up

WOD: 3 rounds in 23:32

Wall Climbs, very nice

Have Fun, Train Hard,


Comment #283 - Posted by: Crossfit Billy - Olympic Crossfit at January 24, 2011 6:50 PM

had to sub out wall climbs due to shoulder injury and toes to bar because I had no bar

so the workout was:

5 rounds for time
10 (1 push up + 2 mountain climbers)
15 sit ups with a 45# plate
20 box jumps


Comment #284 - Posted by: thenine/33/m/6'6/250 at January 24, 2011 7:10 PM

7 wall climbs
10 t2b
20 bx jumps 24"

5RFT approx 23

Comment #285 - Posted by: marty c m/48/6'/240 at January 25, 2011 6:39 AM

5 rounds:
subbed hspu with feet on climbing bars
10 toes to bar
20 box jumps 24"
splits: 3.31 4.10 4.09 4.52 4.47
total = 21.31.17

Comment #286 - Posted by: spatterson at January 25, 2011 10:37 AM

Sub HSPU for wall climb: 12.51

Comment #287 - Posted by: Honcho M/32/5'10"/185 at January 27, 2011 9:35 AM


7 wall climbs
10 t2b
20 box jumps 24"

wall climbs were really tough.

Comment #288 - Posted by: zenoperegrinus at January 27, 2011 10:43 PM


Comment #289 - Posted by: MoGreene at February 14, 2011 3:15 PM

3 rounds, didn't time it


Comment #290 - Posted by: Logan S at February 17, 2011 3:02 PM

CFWUx1 (at the rink after extra PW practice)

Comment #291 - Posted by: Doug at February 18, 2011 2:12 PM

Only 3rnds


Comment #292 - Posted by: JerryM (m/39/6'2"/240) at February 25, 2011 8:49 AM

WOD: *Substitutions: rnds 1,2 as rx'd but knee2elbw; rnds 3,4,5 100ft of bckwds bear crawl, hanging knee raise. As described above time was: 30:30.

Comment #293 - Posted by: Seth (M,32,6'3",220) at March 16, 2011 10:45 AM

WOD: *Substitutions: rnds 1,2 as rx'd but knee2elbw; rnds 3,4,5 100ft of bckwds bear crawl, hanging knee raise. As described above time was: 30:30.

Comment #294 - Posted by: Seth (M,32,6'3",220) at March 16, 2011 10:45 AM

WOD: *Subs: Rnds 1,2 as rx'd but w/10 k2e; rnds 3,4,5- 100ft bckwds bear crawl, 10 hanging knee raises , 20 24" bj. Time as substituted above was 30:30.

Comment #295 - Posted by: Seth (M,32,6'3",220) at March 17, 2011 10:37 AM

Super brutal workout. Third time ever doing wallclimbs on a workout. Finished with a time of
19:53 RX'd :)

Comment #296 - Posted by: Jason H. M/23/5'8"/151lbs at March 2, 2013 3:12 PM

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

Comment #297 - Posted by: Mür at November 2, 2013 12:31 PM

Male 39/5,8/75k
5 rounds
10 wall walks
10 toes 2 bar
20 box jumps

Alittle sore today........

Comment #298 - Posted by: Weebill at November 5, 2013 2:46 AM

3 rnds
5 wall climbs
5 toes to bar
10 box jumps


Comment #299 - Posted by: dcyn at March 20, 2014 11:13 PM


Comment #300 - Posted by: William M. at November 24, 2014 7:57 AM
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