Looks cold.

Oh the misery... Gonna hit this one for Dan since he can't right now!

Yea Sweden!!! I live in the U.S. but that's my people aha

Open Sectionals here we come!

Karl's garage gym may be basic but he appears to have grasped the essence of the CrossFit concept.

So quick question 60 men and 60 women from the Entire northeast region? then those go to the regionals and top three come out on top? and go to the games?

My sister-in-law's father hails from Sweden but spells it "Bengtsson". Is that like Smith vs. Smythe?

I can't believe that guy is wearing gloves!!!
Just kidding. Very cool pic!

lots of running this set...did someone see how tight my jeans fit?

What a great quote!

Not gonna lie, Pat Sherwood is just a seriously good guy. Another example of who we meet in this place.

Cheers, Pat.

bingo

M/20/6'/165

25:28 Rx'd

In regards to the Open vid:

MIRANDA IS GOING TO CRUSH THIS YEAR'S GAMES!

HHHHHaaaaaassssssssssss anybody here seen Kelly... K-E-double L-Y...

Yeaaah!! Hard core Swedens!

I called it! 3 ladies in a row!

fork kelly man, i hate that wod! doh....

Whittled oar for a barbell?

whats a good sub for the wall ball shots? There's no 20lb ball at my gym

Hey everyone, my fiancé just had foot surgery, and she will be in a walking boot for 2.5 months. Any suggestions for workouts that are easy on her foot, but still tough for the rest of her body?

Trying to play catch up.

- This Morning

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

as rx'd @ 50#-70#-85#-90#-95#

- This Afternoon

"annie"
as rx'd 14:23

Yes, CF Game Open - bring it!

M/39/5'6"/130

33:45 Rx'd

Tony:
What look are you going for? Adult film star meets flashdance? Color me curious. Love the open.

So does anyone know how the team scoring works? Is it based on an average or something?

26:59. Ran outdoors, all else in A/C. Started out slow, and deliberate active rest. No breaks.

The use of the 'F' word is just so contrived sometimes. C'mon Tony, be better than that.

#19 sub 45# thrusters for the wallballs. That should do it.

Seriously, there is no other sport in the world that makes it as easy as Crossfit to "put up or shut up". If you want to be considered the fittest person in the world, than it costs you a couple of bucks and a video. If you are good, you get to compete. That's pretty simple.

Thanks Coach, I know this is what you want and that kicks @ss.

Have Fun, Train Hard,

Billy

Keep it up fellow Sweeds!

Mycket bra!

Keep it up fellow Sweeds!

Mycket bra!

Still tired after "EVA" in my back, and my glutes after "ANNIE", but bring on "KELLY" PAAAAAAAIN !

The Karls garge rock CrossFit :-) :-)

24:12
3 rounds
15 lb ball/ 12' Target
Did angie yesterday

M/42/5'9"/200
28:41 out of the firehouse @ VBC Baghdad

Yeah SWEDEN!! Living in Sweden, me and my buddy did the 100 BurpeePullups the other day. Had to hang on to a 2"x8" board in freezing temps.

Hardcore Crossfit, Kalle!

m 36/90kg/ 181cm

20:55

I thought every 4th day was a rest day? Not sure where I read that, or if I made that up. LOL.

Loving this program so far though! It's my first week, and although I've had to scale down in weight, I am more sore than I've been in a long time. It's tricky to juggle with half-marathon training, but I'm sure it's doable.

You are all my inspiration!

Can't say this is my favorite, but at least I can do this one.

Bicep tendon issues suck. Thinking about seeing and ortho, any thoughts, advice, etc appreciated..

M33/6'/230lbs

WU 3Rounds
15X OHS Stick
15X GHD
15X Back Ext

'Kelly' Scaled and subbed:

5RFT of:
500m Row (avg 2:06)
15X Boxjumps @24in
15X WallBall shots @20lbs

33:45

then 2rounds of KBS play (1H swings, H2H and fig 8's) and butterfly situps.

Kandahar

decided to:
run 1 mile
2rnds of:
10 push-ups, 20 sit-ups
run .5 miles
2 rnds again.

Did keep time. I know it was sub 25 for sure, but I think it was sub 20 (high teens)

25:47 with 16lb wall ball

globo gym killed time a bit with switching stations and using the treadmill

Rx'd 20:12 new P.R. by 8:18!!

28:03 Rx'd

m/42/5'6"/145

17" box 22# medicine ball

29:18

33/m/5'10"/220

Box jumps were on an 18" bench.

34:48(pr)

33:00

Awesome stuff. Had to use a 12 lb ball (gym didn't have anything heavier). Runs were on a treadmill (6:00/mile pace).

Officially one calendar month into CrossFit. Getting closer to 'as Rxd' every day, but I'm in no particular hurry. I love how the results just keep coming so naturally. Amazing program. Amazing day. (But not as good as tomorrow's rest day is going to feel!!)

29:18 rx

Team wod
Modified Fight gone bad
Box/stair jumps (18in up, 18in forward)
45lb thrusters
Burpees
SDHP
New standard pushups
4 rounds no rest minute
Each person switches after 1 min
Took a 4minute rest after 3rd round because somebody felt lightheaded
Team chris, Joe, xyle= 657
team Arron, Pat, Merlin=~625

3 rds 15:57....40 20" box jumps and 2 20lbs db thrusters for wall balls/ quasi active rest cycle :)

#19 you can easily build your own wallball. I made mine from army duffel filled with pea gravel (5# in ziploc bags, double bagged) and bound up with duck tape. Cheap, effective, brutal. :)

33:46.50 Pushed really hard. Need to investigate active rest and my pacing more.

Did this wod two days ago at our box. 23:27 Rx.

Keep the CF Kids videos coming. We can learn alot from what kids do.

“In youth we learn; in age we understand.”

25:30 rx. 6000-7000 feet elevation at CrossFit Steamboat.

Did yesterday's WOD in 6:40.

Double-Unders are no problem, my abs on the other hand, not as strong as they should be. Found that out real quick.

Guess i know what i need to put more work into now!

M/31/75"/215

26:01 30lb medball

I've been using the side of a squat rack as my box for box jumps. Does anyone have a "blueprint" on how to build boxes? If you care to share, my e-mail is gary.angarita@us.army.mil

dang. 37.04 and I had to use the 5KG ball. any advice guys. Plus I have an army pt test coming up.

Same as last time. Broken sets.

2 in 25 min

Scaled w/
15x box jumps
15x 8' wall ball shots

20:43

Gary:

Go to the equipment message board of the web site and search for "My plyo box project" from Lincoln Brigham.

Good Luck

27/m/5'11"/215ish
28:50

27:15 as Rx'd (:22 PR from last time)

Runs could have been timed with an hourglass, box jumps were just steady, wall balls went 30, 30, 15/15, 15/15, 15/6/5/4

As Rx'd 27:24

27:05 as rx'd. Special thanks to my counter

25:49
Subbed the Wall Ball Shots for Thrusters with a 35 lbs plate.
Did it out back of the Boathouse with a great view of Victory Lake and AL Faw Palace....Airborne!

22:29
14 second pr
maybe missed 3 wallballs good work

M/56/5'9"/149

30:17
as Rx'd except 12lb. ball

Scaled it down to 3 rounds

22:06

Semper Fi!

M/24/6'6"/205

34:36

First time doing this WOD. The only thing that I can say is WOW!

So I was pretty sure I'd done this one a couple of times, at least. Guess I've only done it once, but still a PR this time!

28:49 as RX'ed

We made up "Annie" this morning:

Carole
F/52/5'6"/133

6:41 (PR)

Kevin
M/51/5'11"/172

6:34 (PR)

Carole's PR was by about 2 minutes, Kevin's 8 seconds. She is going to get me next time.

2011-02-18: 29:23. Rnds@4:57-6:37.
2010-09-15: 26:13. Rnds@4:05-5:53. Sub 20 unbrkn wb's/rnd.
2010-02-03: 30:56. Rnds@5:01-6:35.
2009-05-30: 35:58. Sub thrusters.

First full week and loving it! sore in places I didn't now could get sore! No plyo box so used picnic bench by track (18") and sub wall ball for push-ups.

All 5 rounds: 29:35

M/33/6'3"/200

24:09 (PR)

Prev:
27:25

21:56

subbed 30lb. thrusters, all else as rx'd.
First time for me doing all the girls. Great three work out cycle. Need the day off, again!!

m/37/6'1"/205

Substituted 400m run with basketball court, ladder suicide runs, up the ladder and back down....

4 Rounds for time for high school students
18:58 was the best
Mine was 23:32

11 completed it, 1 DNF

m/32/5'8"/170lb

previous: 26:00 9/15/10

23:55 (PR)

97 166 179
550Cal

35/M/6'00/189

33:02

m/51/6'3"/165

28:00
Scaled to 1/4 mile treadmill runs
20 box jumps
20 30# db thrusters

Semper Fi.

As Rx @ Blue Flame CrossFit

24.52(pr)

27:54 rx'd and PR (turns out Ive done this one before...!)

38:45 as Rx'ed
m/230/6'6"

M/35/5'9"/155

23:43 Rx'd

Lungs on fire!

Anyone else having trouble downloading the wmv files from crossfit tdy? Even in exercises and Demos they don't want to load.

"Kelly"

29:26

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

time 32:55
last time 30:45

last befor 29:34
last last time 38:34

Big back step, but it is the biggest metcon I have done in 6 months or more. It was a killer for sure. I was slow, but steady.

Box jumps were step downs. Wallball last two sets were 15's. Last run was ''high stepping walk'' It was hard that is a real goat workout.

I'm glad to finish it, I was happy with keeping up with it, regardless of how slow it was, I never really broke down. Rested a bit longer on the wall ball, but that was the only break. The rest was slow and constant.

As RX'd

At globo gym with 20# wall ball, on treadmill, w/ 24" box

21:07

Annie: 4:46

week one into Xfit and love it. Today was closest to rx'd. Used picnic bench for box jumps (18") and push ups for wallball shots since gym didn't have any and ran outside.

29:35

My body is pretty run down after this week of wods, so I didn't do Kelly today. Took a workout class instead just to get moving.

M/25/6'1"/180

Reps and weight as Rx'd but did the wall balls and box jump out of order. Don't know how I messed that up.
23:42
PR by 1:13

24:49
Modified and scaled

only 3Rs and 6# ball is all i had

As Rx'd at Blue Flame CF. 37:35. Nice one. =)

3rds cfwu

5 rds
200 single jump rope
30 24" box jump
30 wallballs 20#

5RFT of:
400m run
30X Boxjumps @24in
30X WallBall shots @20lbs
30:42
First day of crossfit and it was a break-in.

Love seeing more and more of the Crossfit kids games. Have Fun!

will do as rx'd.

celebrating post workout with 6 pack of beer. it's a nice friday down south.

25:56 rx'd

First time doing this wod...took way longer than i thought it would

21:08 RX'd

18:23 with 15# Med ball it was all I had

m/31/165- Great Combo of workouts this run, brutal!

As Rx- for all 3 WOD's

Kelly-20:48(PR)
Annie-6:29(PR)
Eva-37:41(PR)

Ordered a pair of Inov-8's today so I'm excited to do some running WOD's with out the chucks for once!

20 inch box, 16 lbs medball: 35:30

Kelly rx’d 22:45, pr by almost a full minute. Buy in: K-Star’s MWOD re: shoulder external rotation; bench press 3x3 at 185. Shoulders too tired to test a PR weight. Box squats (speed) 10x2 on tall box (24”) 135-135-135-155-155-185-185-185-185. Cash out: more mobility work, lacrosse ball on hamstrings and ITB/calf muscle; foam roller on back, ITB and shoulders; taped-together lacrosse ball shoulder mobility work.

Rx'd - 34:25
Approx. 2 minute delay when my elderly neighbor stopped me at the end of my first round. Should have been 32ish. Try to break 32:00 next time.

As rx'd. 31 min. 29 sec.

Sherwood, nice Jeep, dude!

Scaled to keep moving and deal with time constraints:

3 Rounds

400 m run
10 26 inch box jumps
10 40 pound thrusters
10:15

Trying to get the right balance between improving metcon ability and Just slogging through the workout no matter how long it takes? Any thoughts?

43:40

M/168

As rx: 24:41

@ Nett #20:

I spent about a total of 2-3 months in a combination of walking boot, soft shoes, and crutches post-surgery.

Tell your fiance to be aggressive in talking with her doctors about a recovery plan. She should be in some sort of physical therapy program or be given a DEFINITIVE plan by her doctor. If she hasn't been given one, she needs to ask.

Also, have her keep up with moving the affected area, including flexibility to break up scar tissue. Work with bands (those stretchy rubber types) is a very, very smart idea that will help her keep muscle tone, flexibility, and ROM. Also, her physical therapist might be able to provide/suggest TENs therapy, which will also help those areas.

Let me know if you would like further info. I'm not a doctor, but I went through hell after my foot surgery, and am all too happy to help people learn from my mistakes and the mistakes of my doctors. 3 years of clawing back to top form, losing my military career, and chronic pain and nerve damage...I don't want anyone to have to go through that.

6 months Post Op Rotator cuff surgery
Three rounds of:
2 minute speed bag and 2 minute heavy bag
15 Kettlebell swings 1.5 Pood
15 Wall ball/slam ball, 50 pound ball
53/m/6’/215

27:39 (PR)
sub 45lb thrusters for wall ball
-ran on treadmill at 10 for all rounds

100915: 29:34

Hello. I have an 11lb med ball, and I'd rather not sub in thrusters. Should I be doing 50-60 wall balls instead of the rx'd 30? Thanks.

27:23
About 22" container

29:16 as Rx.

Treadmill, subbed 20lb dumbell thrusters for wallball shots. Starting up treadmill each round slowed me down. Jumps/thrusters done next to treadmill.

m/29/5'11"/195

23:54

Hilly 400m on road.

39M/5'10"/170#

W/U: skipped.

As Rx: 25:24.

C/D: BP, 3x3 at 155-175-195.

Off PR by 1:03. My slump continues through a second cycle. Runs on outside road course (54F, 33 MPH winds, 30% humidity, wearing VFF). Wind was definitely a factor on the runs, but everything else felt slower too. I'll be happy not to do another 150 reps of something for awhile. :)

29:22 Rx'd.

Been struggling with colds and flus in the house. First time back in weeks. Scaled down to 3 rounds.
21:45

1st time back after weeks of sickness in the house.
21:45

Correction from previous comment:
1st time back after weeks of sickness in the house.
Scaled down to 3 rounds 21:45

Constrained by equipment - had to adapt

"SASHA"
5 rounds for time
400M Run
15 Thrusters 95#
30 Broadjumps

32:57

As RX
22:20
165/24/M/5'9"
gag reflex :)

19:45 RX @ Premier CrossFit - Tyler, TX

m/18/182/5'11

as rx'd

first 3 rounds in 16:05

had to take a couple minutes break due to not being able to breathe. Damn mono has my neck and throat swollen a lot. I did finish the workout though.

last 2 rounds in 11:22

M/17/165/5'11"

As Rx'd 28:04

"Are you doing crossfit?"
+/- 30 min.
week one of crossfit complete
ran 2000m outdoors
150 ~20inch box jumps outdoors
20# wallballs indoors
hit last round hard

M/51/153/1-1-06

2006.003

"Fran"
65# Thruster (previous 45)
Gravitron 7 plates (previous 8)
9:40

Limited by shoulder strength on thrusters. Will start to increase weights.

Loving everything about this!

Comment #334 - Posted by: Bingo at April 5, 2006 6:07 PM

Today I worked on my "Fran" plan; go up in weight each time I get around 4:30.

"Fran" 75# Thruster Prev. 5:22

4:35 PR

Up to 80# next standard "Fran"

19:15; subbed 45 pound thrusters for wall-ball shots. Everything else as Rx'ed.

Felt great today.

Kelly rxd
20:25
So close to finding puke! Want it so bad.

400m row for run
15lb ball

49:37

Plotted on logarithmic paper, my times per set make a nice straight line. :)

M/34/142lbs/5'5"

As rx'd
29:43

Was crunched for time so the first round was the warm up. Slower than rest but I wanted to get all five rounds in.

Kicked it up and finished at 26:45.

Laura f/48/5'7/155

m/21/167/6'0

I have a 12 pound medicine ball, so I tried to throw it a little higher than the recommended height.

22:35

As rx'd: 24:24

m/36/165
subbed 20# db thrusters
29:45

M/34/197
As Rx'd 31:10

no ball so 45# barbell thrusters instead all else as Rx'd

23:10

m/25/6'1"/170

"Kelly"....one pissed off girl WOD!

Had to do my own glute/ham friendly version. Glute strain getting better. :)

5 rounds

500m row
30 double unders
30 air squats
30 DB push press 20# each hand

24:44

M/34/5'4"/142lbs
As RX'd
27:53 PR

As rx'd: 21.48

100915: 24.56 w/ cardboard shoes
100730: 29.20
Previous: 28.14

"Armed movements seek divine sanction and the messianic certitude of absolute truth. They do not need to get this from religions, as we usually think of religion, but a type of religion. Patriotism provides the blessing." ~ Chris Hedges, from, "War is a Force that Gives us Meaning"

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 1 HSPU per round.
Box jump 24” x 5-5-5 Jog 400M.

As rx’d: 35:11
Foam roll after
Compared to 100915: 36:35

28:17 Rx. New PR for me.
I really hate Box Jumps.

38/m/6/190
As Rx'd

33:06

Same subs as last time: 10x burpees/20lb airballs, run Scottswood to park corner/back.
first 3 rds in 10:00, then talked to FuGe for ~15' before resuming (3:20/ round pace)
Last time:
No warm up, 99 degrees F
Sub'd 10 x burpees for box jumps
Sub'd 20 lb airball for wall ball (no wall avail)
400m run from house up to foot gate and back
26:55, May 31, 2009 10:59 AM

As Rx 29:17

First time doing this WOD, my pole vaulters are going to hate me when I have them doing this one!
23:00
All I had access to was 6kg med ball. Training for the Pittsburgh marathon and I love incorporating Crossfit into my training!

M/38/251/6'3" First crossfit day after on-ramp at Pikes Peak Crossfit. Started on-ramp on 2/7/11.

Three rounds of
400 run
15 box jumps on 20" box
15 wall balls w/ 20lb ball

14:31.

Sorry to see myself in this sad state of fitness. Am working toward righting the ship.

38 yo/M/6'3"/ 255lbs

First WOD after on-ramp. Started on 2/7/11. used BrandX puppies version of Kelly with exception of 20" box jumps instead of 24".

3 rounds of

400 run
15 box jumps (20")
15 wall balls 20lb

14:31

41/m/185

5 rounds

run 400m
45lb BB thrusters 30 reps
24in box jumps 30 reps

24:52

I think I love "Kelly"

28:54 as RX'd

M/39/6'1"/175

That was fun!

33 min

subbed wallball for 45lb DB thrusters

great WOD!

38/M/255lb/6'3"
1st workout after on ramp Modified Kelly
3 rounds of 400 run, 15 20" box jumps, 15 wallballs 20lbs. 14:31.

25:40
sub'd wallball for 20lb DB thrusters, treadmill on 2 incline.
2nd month of crossfit.m/24/6'/180
I had a blast with those 3 ladies in a row!

28:23

27:14

Not my best Kelly by far. Happy to have finished it. My Hamstrings and Glutes were not in a happy place today after doing Annie and GHD Annie yesterday as well as some Thruster practice. Then today I did some deadlift work with Cherie Chan at Verve. Happy for the rest day tomorrow.

rd1 1:33/1:06/1:46
rd2 2:05/1:23/2:00
rd3 2:13/1:20/1:56
rd4 2:27/1:35/2:22
rd5 2:25/1:18/1:40

Rx'd 36:01.

The box jumps really slow me down.

28:00 Minutes. This has been a tough week.

F/40/5'6"/150

scaled to 20 box jumps (18") and 20 wall ball shots (14#)

26:09

Compare to:
080409 - 24:48 (18" box and 45# Thrusters)

27:40

As rx'd but 515m runs due to track distance.

Can I rest now?

m/36/5"10/180

Five rounds for time of:

Run 400 meters
40 Box jump, 18 inch box
30 Wall ball shots, 20 pound ball

23:00

Due to all the snow and ice here in Ghazni, we subbed 400m rows for the 400m runs.

Time: 26:19

31:56

sub wall ball for 45# thrusters
everything else as rx'd

M/46/178
Rx
25:23

M/50/6'3"/195

as rx'd
32:40

400m
15 20lb ball throws
15 24" jumps
5x = 21:30

25:00

M/53/6'4"/215

25:50 as Rx

Rx'd 21:30 after doing Eva yesterday... Brutal.

22:53 Rx'd

31:53 as rx'd

Box jumps are my arch nemesis. Wall balls not so bad.

Brutal 3 days of crossfit fun!!!

3x3 back squats then 27:20 rx'd. 1 minute PR but felt slow

PS....done after 3 hours sleep in the last 36hrs

Jeff @ work
21:33

30:17 Rxed

As Rx'd 27:49

5:00-6:34 rounds with 5th round being quickest!! Still need to go harder tho. Then 135# incline for 20!!! (PR) for Kelly and bench

Rx'd: 18:34

1st post. Got into CF last fall, but then got pnuenumonia and that took me down for a few weeks. 1st month back. I LOVE CROSSFIT!!!

Modified it for a bit more running:

800M
24" box - 30 rep (no break)
12# wall ball - 30 rep (no break)

5 rounds = 39:31

26/m/5'9"/155

Sub 45# thrusters

32:00

M/45/185

On vaca so subbed w 18 in bench and 20 lb DB thrusters

24:29

Did "Jackie" at 7.23 then rested for 10 mins then did "Kelly" at 23.21.

all as RX except wallballs, only had 10 lbs ball, so just threw it higher at 15 feet target to compensate for the weight.

M/39/210lbs/6'3"

As rx'd

25:48

WOD #40 - Wow, three dates with three girls in three days. This is just like college! Okay maybe not. These girls did make me feel a lot like the girls in college did. Tired, confused about my self worth, depressed, and wondering if it's all worth it. But I'll take a rest and be back on Sunday. Added 9 wall balls to make up for only having a 15 lb ball.

Greg A.'s warmup
WOD Time - 52:55

M/42/5'11''/257

22:35 subbed 15 lb med. Ball

32:37 pr by 4 minutes. Also took a couple minutes during the wod visit with my granddaughter who came by. 20" box 14lb ball 8' Target. Need to work on wallball again.

30:54
Used 25 pound wall ball, and a 28" box, also the run was about 20 meters longer.

WU: Snatchx3;95-135-155

did "Collin" instead:

6 rnds of:
400m run with 50# bag
12 x Push Press 115#
12 x 24" BJ
12 x SDHP 95#

31:53 (PR)

(4:33,5:38,5:32,5:30,5:52,4:45)

struggled with handling bag, mostly shuffled instead of jogged.

later,
b

Just started crossift a week ago to keep in shape and competitive after the wrestling season came to a close. Great workout week cant wait to see what's next. I did this one in 16:43.8

27.34 pr

run 400 m
30 box jumps 18"
30 20#db thrusters
5 rds 46:30

30m/5'10"/190 12lb ball, 18" tree stump, 22:50

27:51, a bit out of shape right now. Have really been focusing on oly lifting. Got a slight pr anyway but felt slow, pretty sure I can take 2 minutes off my time next go 'round.

Scaled to 14# Wall Ball...Need a 16# or 18#

36:54

Was under sub 35 minutes till 4th round. Good workout. Didn't think was going to finish the 5 rounds in the beginning.

4 Rounds

400 M Run
30 box Jumps
30 (20#) Dumbell Thrusters
22:52
Good Workout.
Last time was 22:45 with 15# weight.

31:05 23/6'1/198 as RX'ED
23/210/6'0

3 Rounds
1/4 mile run
Box jump x 30
30 lb Thruster x 30
35:22

M/43/5'11"/190

5 rnds

400m run
30 box jumps (~19")
30 wall balls (20#0

26:37

25/m/220
44:08 Rxed
First time and it beat me down

Subbed 20in tire x30
25# d-ball x 30
27:46

4 rds. 400 m, 30 wallballs

21:09

Holy Zeus, Kevin and Carole, you guys are turning into Terminator robots! Outrageous.

"Kelly" (Scaled)

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 15 pound ball

18:39

26/m/5'11"/180
As rx'd
31:54

Even slower. This workout is killing me!

W @ 37's 37:00 15# Wallball 24"box jump off of 1 1/2" mat

m/41/67"/178#

Brand X Pack scale
5 rds
400m run
15 box jumps (24")
15 wall balls (20#)

25:30 28"jumps 30 yr old M/6'1/198lbs

41:09

26:20

run was a little longer, jumps may have been an inch or two shorter

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 12 pound ball

Result: 40:00
Lap 1: 05:48
Lap 2: 06:37
Lap 3: 07:37
Lap 4: 07:59
Lap 6: 12:00

I do 3% incline on the treadmill, is that what everyone else does?

|

19:54 @ home. pr

Run 400 meters
30 box jumps 20"
30 wallball 15#
32:35

First time doing Kelly:
28:34 Rx

M/37/69"/170#

Sub 30# db thruster for wall ball throws
28:12

As Rx'd - 32:20

M/27/175

M/23/5'11"/165

33:26 for 4 rounds.

31:32

Sub 20# db thruster for wall balls first 2 rounds
9# db thruster for wall balls last 3 rounds
20 inch box

32 yom, 190 lbs

26:43 (pr)

subbed side to side jumps over a one foot bar for box jumps, barbell thrusters for wall ball

43/m/176cm/73kg

As rx'd

sub 29 minutes (last time 30:08)

26 inch box, but my wall ball shots against a tree were kinda short. Had trouble with my stop watch, I think I finished 28:40 something.

5:19, 6:00, 6:05, 5:47 and 5:40 something rounds (last time 5:46, 6:11, 6:07, 6:21, 5:42 rounds)

Wallballs unbroken in most rounds.

I'll to have to practice fast cycle box jumps and 10 foot plus target height wallball shots volume training style (and snatches and HSPUs and...).

27 min stopped after the 4th 400m, had to leave.

M/42/180 or so

As rx'd:

29:26

I've had no get-up-and-go all week and it showed on this one. Oddly, it was still a PR by four minutes since I subbed rowing the last time due to an Achilles tendon problem and the previous effort was a long long time ago.

Great to see some of the guys preparing for the Masters quashing my time.

More better faster

20" box 29:06

#25 WB

27:14

20" box
10lb wall ball
31:55

25:28 as Rx'd

m/33/5'9"/180

18' box jump

37:12 (New PR by 3:26)

m/26/197/70''

did not do whole foot on box.

28:22

first time with Kelly, pretty hard
subed 20kg thrusters: 32:19

33:36

first time with Kelly, pretty hard

20kg thrusters: 32:19

As rx'd 27.17

changed thrusters (wallball) to 25kg db swing. see http://www.crossfit.com/mt-archive2/007448.html for explanation..

27:09

Five rounds for time of:
Run 400 meters on TM 2% incline
30 Box jump, 24 inch box
30 Wall ball shots, 15 pound ball

20:24 I think(forgot to write it down. 20:59 last)

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 15 pound ball

20:24 i think, forgot to write it down(20:59 last)

first time RX'ed, this hasn't come up in a while for me.

27:07

but it felt like I was sackin it and I couldn't overcome it. Super slug, still felt like a great workout. Especially couldn't find my groove on the Box Jumps...they were mostly singles.. Oh well, it was nice to have a sunny day and an outside WOD to go with it.

23:20 w/ 530m run, 24in box, 20lb ball

30:49, subbed 20 # db thrusters for wall-balls. Runs on a treadmill at 1.0 incline. Gym was crowded, had a problem round 4 finding an open treadmill, but appreciated the rest.

box jumps and WB - did 20 instead of 30
WB round 1,2 - 20#
WB round 3,4,5 - 25#
27:31

Box jumps and WB - did 20 instead of 30
WB round 1,2 - 20#
WB round 2,3,4 - 25#
27:31

all sets unbroken, 400's on treadmill 10 mph; as rx'd:

30:30

27:41

changed thruster (wallball) to 25k db swing

27:09

5 rds for time:
run 400m - on treadmill 1% incline
30 box jumps 24"
30 wall ball shots

30:36

29:00

subbed 400m run with 40 double-unders.

closest I've come to puking yet.

27:45 as Rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

M/25/6'/195
subbed 400m run with 400m row
subbed wall ball throws with 45lb KB thrusters.
box jumps were a best guess height estimate on aerobic steps stacked up. Anyone know the height of those? (green board with purple height boosters found in many gyms)
27:19

20:08
Back parking lot

29:50 pr with 24" box jump

25:48 w/ 20" Box

As Rx'd.
31:54
Previous PR = 30:49

"Mrs. Miyagi"
Scaled to 12# wall ball shots. Rest as Rx'd.
29:44 (PR)

5 rds 500m row 15 bj 15 20lb dbs thrusters
21:31

Tom: 32 Min. 16# wall balls.

Desiree: scaled 15 12# wall balls and 25 2 ft box steps. 29 min.

M/23/70"/195#

9/15/10 - 32:17 w/ subbed 40# thrusters
2/23/10 - 35:00 w/ subbed 40# thrusters

Lost 3 minutes on my last time because I missed 4 days of WOD's and my lower back tightened up like a mofo. I am disappointed that I lost 3 minutes on my previous, but I am confident this isn't a pattern that will continue as long as I consistently train and am not traveling/losing sleep on a regular basis.

32:17
just squats/no throws w/ 20lb ball on last round.. gym shut me down... The wall was fine! :(
shoutout to spitfire crossfit in Balad, Iraq! :)

M/41/198/6'3"

30" park bench sub

46:00

Three rounds for time:

Run 400M
30 box jumps, 24" box
30 thrusters, 45 lb. plate

19:58

M/26/5'9"/182

33:42

No 20 Lbs ball in the gym. I used 15 Lbs ball.

M/27/5`6``7

Adapted:
4 rounds:
-400 mts
-30 box jumps 24 inches
-30 wall ball 10 pounds

17:48``
Next time i go for 5 rounds.

I forgot my weight:
174 pounds

30:23, with 20" box, and 5 kg ball to a 9' target.

Did this workout on Thursday, 2/24/11.

I rode the bike for 5 mins and did one round of the CF Warm-Up. My right foot has been a little sore from all the jump rope last week and it's feeling a little sore right now. I hope it stays together after this workout.

I modified the workout to 5 rounds for time of:
.25 mile run on a treadmill
15 box jumps to a 24 in. box
15 wall ball shots to a 10-11' target with a 25 lb. ball

I forgot to start my stopwatch and didn't start it until after I finished round 1. I finished the other 4 in 23:44. My rounds ranged from 5:20 to 6:10 so I'm adding another 6 minutes for my first round. Total time was 29:44.

I can feel my stamina starting to improve.

Scaled Kelly:

3 rounds for time of:
275m Run
30 24" Box Jump
30 20# WBS

17:12 min

31:19, not a PR, down on sleep, drank while sledding yesterday, ate sugar, the list goes on! Deuces!

WU
Kelley
34:33
100922 - 34:10 (outside - longer runs)
Disappointing results.
M/50/197#/72"

27:41

CFWU-3. From home. Superman. Burgener.
26:48
4.40,5.22,5.27,5.43,5.34
Last round pushed on BJ. Pauses, but didn't stop.
Decent job on runs once I recovered. Took too long to recover though. At least 1/3 lap on most rounds.
BJ much better. Using arms for momentum & landing on heels on box really seemed to help.
WB not bad. Make sure to keep knees out, elbows & chest up.
9/15/10: 28:16.
2/3/10:
25:14
4:18,4:56,5:16,5:20,5:22
5/30/09 24:18-PR
4:17,4:43,5:12,5:14,4:50
2/2/09: 25:02-4:08,4:58,5:23,5:22,5:09
4/8/08: 27:18

WOD:
wendler DL week 5 yesterday: 335lbsx16reps PR

5 rounds:
500meter row
30 box jumps at 25inches
30 wallball with 24lbs sandbell to 9-10foot target.
with runs from the rower at the house to the garage to the box and wallballs.
in 28:52

m/27/185/177cm

31:32 RX

as rx'd 27:30
m/27/5'9/165 manhattan ks

as Rx'd 17:18

scaled and subbed
45# thruster for wb
1st rnd 30 bj/30 thruster
2nd 15/15
3rd 15/15

19:13

pretty damn slow today. Feeling the 3 weeks I took off.

35 yom.

37:17 400 m row at station.

38 something last time while running.

As Rx'd
30:10
M/42/6'/224

50/m/190

As Rx'd. 34:08

21:00

As rx'd, except I alternated box jumps and 25 lb dumbbell thrusters with sets of 10-15-10-15-10 reps to get 30 of each for each round. I prefer this method to avoid such long periods of rest.

M/26/5'11''/195

24:35

3 rounds
20" box

20:44

Me: 44yo/M/5'10"/183lbs/15%BF

Warm Up: Greg A's Warm Up - GHD's (did Annie with GHD's yesterday and I'm a little sore)

WOD: Kelly 38:18

400m Runs: Subbed 500m Runs POSE'd with my Vibram five fingers

24'box jumps: subbed 22" box broke the sets into 15-15

20lb Wall Ball Shots: Subbed 15lb medicine ball.

Have Fun, Train Hard,

Billy

33:49 (5RFT)

run 400m treadmill @ 3% incline, 13kph
30 box jumps (onto leg ext. m/c at least 24")
30 db thrusters 35lb

prev 31:51 with 12k db thrusters

12# WB
23:15

CFWUx1
28:35

22:59 Rx'd

3 rounds 16:36

3 rounds 24"49

i had to sub in wall tosses with thrusters, question though, should i have used two or one DB? i started with two 20kg dbs because it says you should double up on the weight since youre not tossing it, but it was insane so i switched to just one and was still tough, any thoughts?

24:45 (PR)

20lb dumbell thrusters for WB. 22" box so did 32 jumps per round. Took 5 min off my prior time!