Holy smokes this looks fun!

Hot Damn + yesterday's WOD man I am going to be whooped!

This workout looks brutal. I cant wait!

Lakes creep me out, but that looks like so much fun!

The workout on the other hand...

Was anything left in the hopper? The kitchen sink maybe?

CrossFit Leman FTW! "You can bring your kids, dogs and husbands" ! Exactly!

A word of caution to people being inspired to start doing depth jumps. Work into it gradually, and don't do too many jumps in one session. Don't jump from high boxes unless you know you can handle it. A rule of thumb is that you should be able to rebound up higher than the box you jumped from, otherwise you are on a too high box.

If you don't take it easy on the depth jumps you will really easily get overtrained! The reason for this is just like Austin said: it's super taxing on the CNS. The same reason that makes it such a great exercise. Think of it like you would a 1RM snatch (or maybe a 3RM). Don't do them for time, or when fatigued.

For rope climb ascents, what is the prescibed height?

Matt - It's not wise to make suggestions!

In days of yore we called this the dirty dozen, if you have not seen it, watch Speal destroy this WOD:
http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv

http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.mov

Also, Carey Kepler and Jolie go head to heat. Awesome.

#6 - almost always 15' for the rope climbs

rope climb ascents? does that just mean up and down = 1 i dont have a rope so i guess towel pullups are the way to go?

I am honored and humbled at the same time, great wod for Easter weekend!

Row 2K

8:10 PR

OMG. Tarzan ropes. That takes extreme fitness!

One man's bad WOD is another's gem. Can't wait to rip at this one tho I have to sub at least 3 items cuz I'm in the geriatric - Universal gym tomorrow. Shouldn't take me any more than 25 mins for this one ;)

What can I do to sub for rope climbs?

This looks awesome! Too bad I tore my hands with those damn toes-to-bars.

me and my family done this wod just now.
i subbed exercise for them i done it as prescribed in 16:50 except i didnt do the 3 rope climbs because i had no rope to climb.

Q: Back Extentions are they "GHD" ?

Awesome wod on rest day.. been looking at score board on games site.. not sure but wow looking at whats making the difference in scoring!!! must be that wod 2 with those hand release pushups.. anyones thoughts on that wod after watching standards ???

17'25

subed regular dips and towel pull-ups (7 full extension reps per ascent)

Great effort Matt Chan on the 11.5 WOD vid from the game site. But did anyone else notice that it didn't look like he was meeting proper depth on the wallballs?

WOW! 29:52. Spent a little time looking for a jump but still, that was tough. Sub'd yesterday's workout with an hour of spin class so that may have a little affect. Today sub'd kettlebell swings with 50# dumbbell swings, double-unders with squat jumps, ring dips with 5 extra regular dips, and rope climbs with 30 each towel pull-ups and 30 BW squats. Wanted to fall over at the end of this one.

2011-04-23: 19:12.(24"bj,50sgls,Rg dips,38#db,3 seated 8' rope climbs no legs)
2010-09-22: 19:16.(24"bj,50sgls,Rg dips,60#bb,3 seated 8' rope climbs no legs)

17:30

M38/190#/5,8"

Need some community help. I am a pitcher and had Tommy John surgery in late February. I have no use of my right arm for lifting besides stability of light weight for example hands on bar for back squats. I was already having trouble gaining weight before but now with limited work capability it's falling off. It's all muscle mass too. So what kind of exercises can I do to strengthen my core and legs that has variety enough to lift 3 on 1 off?

@25. Try the Wendler 531 program with a lot of legs. Good luck with recovery.

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

m/45/185

17:29

subbed towel pullups for rope

14:57 (PR) subbed tuck jumps and 40 lb DB thrusters

24:45, subbed normal dips for ring dips, towel pull ups for rope climbs

#25 Contact Justin Bergh at this link:
http://www.crossfitss.com/

He was a former big league pitcher who is an excellent coach who can give you some guidance.

subbed rope climb with 400 meter run. 30 box jumps to 24" box. almost puked.

m/28/5'8"/193

31:17

Sub'd tuck jumps for double unders; bar dips for ring dips; 75lb good morning for back extensions; and 15 towel pullups for the 3 rope climbs

Also did yesterday's WOD today prior to this one(sub'd 1 mile run w/ 2 degree treadmill incline in 6:56)

m/28/185/5"8

16:30

Bar dips for rings, no rope climbs even.
Haha.
Loved it. Box Jumps messed me up the most easily. Had some good leg shake going on after!!

28:35
Sub'd towel pullups for rope climb and did 50reps on a 24inch box because that's all I have. Kick ass workout!

28:35
Sub'd towel pullups for rope climb and did 50 reps on a 24inch box because that's all I have access to.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions
30 thrusters 40 lb DB
10 towel pull ups
right torn Labrum unable to do full kb swing Towel
pull up caused discomfort ant delt
12:36

Had to do this in my parents' basement... LOTS of subs.
Jumped onto a bench instead of a box, 3 regular dips for every ring dip, 70# dumbbell swings for kettlebells, supermans for back extensions, 20# dumbbell in each hand thrusters for wall ball. Tried to do towel pullups, but I was too fried. Also, I had to sub 30# cleans for 35# so I wouldn't have to stop my workout to finagle a way to adjust the dumbbells.
33:25
This was tough!

For time:
26 Walking lunge steps
20 Pull-ups
50 Box jumps, 21 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 15 pound ball 9'
45 towel jumping pullups

17:24

25 WL steps
20 PU
50 box jumps, 19" box
50 jumpropes
25 reg. dips
20 knees to elbows
30 Kettlebell swings, 1.5 pood
30 SU
20 HSC, 25lb. DB
25 back ext.
30 WBS, 15lb. ball
15 towel bar pullups dead hang

18:01

WOW!!!!!!!!!!!!!!!!

m/37/6'1"/205

23.59, 1.5pood, 1 rope climb then towel PUs

Apolloswabbie, great links. It's nice to see long time posters still on the forum.

firstly ouch
16.54 subbed 40 dips for ring dips - no rings today :-( and 15 strict towel chins for rope climbs. kb swings with 20kg (nothing heavier avalible)m/34/6'1/185

What would be a good warm-up for this one since everything except the Overhead Squats and Sampson stretch are included in this workout?

20:02 minus the rope climbs, subbed 36 KB with 1.5 pd, since no 2 pd.

20:32

Several subs; some for lack of equipment, some for lack of ability...

44 lbs KB;
25 lbs DB's;
16 lbs. Dynamax ball;
3 sets of 8 L-pulls on my ring straps for rope climbs

18:24

28:54

Subbed 3 dips per ring dip. Subbed 12 lb. ball for wall balls. Omitted rope climb.

Scaled w/2:1 single:double unders & 8' TGT
Sub'd w/75# barbell hang cleans &
5x 9' rope climbs
27:16

8:30 - Run 2.65mi 18:59

11:00 - SNx5-95-115-135-155

11:30 - WOD "Dirty Dozen"

12:09 rx'd

Bench:205x8-175x12

whew!

later,
b

Subs:
30 in box jump
55lb kettle bell
75 dips
15 towel pull ups

30:55

18:37

Subbed floor back extensions x 50
70lb KB

This was a hard workout.......

19:06

M/45/170lbs

m/45/5'10/195

subbed:

bar dips for ring dips
70 lb kettlebell for swings
25 lb ball for wallballs
30 pullups for rope ascents

25:49

19:31 (1.5 pood KB, 45 TPUs)

Nice chipper.

22:32 Oops, my 55# dumbbell sub for the KB should have been 75#. Did 20 towel PUs as sub for rope climb. This WOD was a beating, but enjoyable.

17:30 for time.

box jumps was only 18 in ( i think )
DU subbed 60 reg Jump rope

regular dips same amount

No 2 pood KB used a 75 # dumbell .. nice and heavy

No Rope, instead used tricep push down ropes, put ropes on the machine raised it to top, with 200lbs and sat on floor, did rope pull downs 3 sets of 4 pulls

18:32 Sub'd 30 pull ups for the rope climb/no rope.

Had to make up my burpees for day 55 (yesterday)and day 56 (today) so came up with this wod:

For time:
10 burpees
25 Walking lunge steps
10 burpees
20 jumping pull-ups
10 burpees
50 Box jumps, 20 inch box
10 burpees
20 Double-unders
10 burpees
25 assisted regular dips
10 burpees
20 Knees to elbows
10 burpees
30 Kettlebell swings, 1 pood
10 burpees
30 Sit-ups, anchored, no ab-mat
10 burpees
20 Hang squat cleans, (full sqt) 10# db
10 burpees
25 Back extensions (globo gym )
10 burpees
30 Wall ball shots, 10 pound ball
10 burpees
15 towel pull ups

Total time: 27:35
whooo, Im ready for a nap!

40M/5'10"/170#

W/U: BP, 3x3 at 165-185-205; 2 reps of each exercise from "Dirty Dozen."

Sub'd rope pulls for climbs: 11:02

C/D: PNF of hamstrings.

New PR by 3:02. Back knee kissed floor on lunges; American-style KBS; bent-knee anchored AbMat sit-ups; squats below parallel on cleans and wall-balls. Sub'd rope pulls for climbs. For the rope pulls, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet, three times.

Everything felt pretty good today. Ring dips were probably the slowest part.

21:48 - chopping four minutes off September's time
(62 lb kb)

m/20/5'8/160

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

Time: 12:30

Subbed hand release pushups for the ring dips and did 15 towel pulls for every rope climb, SMOKED!!!

19:45

Box jumps were 24 inch instead of 20; 35 lb KB squat cleans instead of DB; all else as rx'd

m/34/5'8"/ 180

31 min ish, with some subs, K2E from rings, not full squat cleans, had brain fart on form

m/26/6'2/215

everything Rx'd except no access to rope so did 15 towel PUs.

28.27

This was my first time doing the dirty dozen and it was brutal. 2pood KG swings absolutely demolished me. Enjoyed it though. Time for a Rob O post WOD recovery!

20:17 rx

You know what's weird? After 3 years of CrossFit and 30 years of playing drums, I still S-S-S-SUCK at double-unders. What a time killer they are for me.

14:41

All other sets were unbroken. Even the heavy KB swings! I went into this WOD knowing that the double-unders were going to kill any possibility of posting a competitive time, so my only hope was to do everthing else unbroken.

ran 13 min, completed CF warmup, completed WOD 24:15, ran 20 min

f/41/180/5'11"

Forgot to time:

25 Walking lunge steps
20 Pull-ups (worked on kipping)
50 Box jumps, 22 inch box
20 Double-unders
25 Ring dips (assisted)
20 Knees towards the elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (12')

I am so impressed that our little garage gym can do all this stuff.

We are moving across the country in June and a few weeks ago we bought our new house. I thought it was a bit odd (but not to you guys, I'm sure) that the disqualifying characteristic of numerous nice houses in nice neighbourhoods with large yards was a ceiling in the garage that would not allow my husband to lift a bar over his head or swing a kettlebell. We ended up buying a house with a tinyl yard but a cavernous garage. I mean, the ceiling will probably allow for a 15' rope. The house is still under construction and the walls are all see through and the floors are plywood.... but once we saw that garage, we were in love.

Our workouts are going to rock... too bad the kids have to play on the road. :-)

(OK, OK... there is a school and a park really near by as well as a bunch of bush behind the property..... we're not THAT bad as parents)

To JuliePlatt:

That is just plain ol good humor right there, thanks for sharing.

Parker

Made up yesterday's row 2K:

7:57

Then, did 50 GHD's in a PR of 1:28.

iPod...April 23, 2011, 12:57 pm
So…does crossfit work? Does it get easier? iDid this mini hellstorm on 10/9/10…29:30RX & iF iRemember correctly iProbably was laid (sic…never remember how to spell that) out afterwards. Anyway back to my answers/story…22:09RX(7:21mnsPR)! So xFit works…but it doesn’t get any easier…completely laid out after today too!
@burpee dude...that looks like some brutal stuff, great time!

15.20

as rxd

40:00

30:14

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 25 pound dumbbells
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells (all I had)
25 Back extensions
30 Thrusters, 45 pound bar
30 Towel pullups

16:58. K2E done on rings.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 12 pound ball
3 Rope climb ascents

16:07

Had to sub for 24in box and 12lb ball. I hope they cancel each other out. New to this.

m 50/6'2"/195
had to sub towel pullups for rope ascent
31 mins.

Scaled to pack
12:36

Scaled to pack
12:36

22:32 60 single-unders, 45lbs. k-bell, 1 rope ascent + 20 rope pulls.

That was fun, 18:27 had to sub a few due to equipment.

JuliePlatt @68,

Too funny! Great CF story.

M/51/153/1-1-06

45# DBS
25# DB HPC
14# WB

22:11

DND
Symptoms of over training, need a rest
M/53/6’/210

17:04
40# dbs for SCs
Unanchored abmats for SUs
Rope Climbs three 11' ascents
Else as Rx'd

14:47
70 lb. DB for KB swings
unanchored abmat situps
4 12 foot rope climb ascents
Had to run upstairs to the gym for the rope climb, slowed me down a bit
all else as rx'd

For time:
25 Walking lunge steps
20 Pull-ups
42 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows (on rings)
30 Kettlebell swings, 50lb
40 Sit-ups (crunches - elbows to knees w/ legs up)
20 Hang squat cleans, 70 lb barbell
25 Good mornings (45lbs)
30 Wall ball shots, 20 pound ball
30 Pullups

19:00

18:10

legs were burning, arms and back were burning, and lungs were screaming mercy! great wod!

Pete in Sun City. Excuses personified.

Very dissappointed with my results today.

29 minutes

Has it something to do with me just coming home from 5 days in the field maybe?

14:13 subbed 15 hands together parallel to bar pull ups for each rope ascent. did WOD after SWOD of squat 3x5 @ 235 and deadlift 3x5 @ 275

18:57

Subs were done so as to do an equal amount of work as Rx. Did 42 box jumps @ 24", 20 tuck jumps over paralette bar for DU's, 40 KB swings @ 1.5 pood, 17 hang squat cleans @ 40lb dumbells, 25 x 20lb Medicine ball behind the neck good mornings, 30 jumping towel pullups.

18:35

Modified to pack
16:00

10:48 Rx'd

* lunges, pullups, box jumps, DU's, abmat situps, hang squat cleans & back ext's were unbroken...

For time (On the Road Version):
25 Walking lunge steps
20 Dead Hang Pull-ups (off porch beam)
50 Box jumps, 18 inch box
20 Double-unders
25 Ring dips
15 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans (10/arm), 1 pood kettlebell

18:15

Did the CF Games Open 11.5

5 Rnds + 3 PC Rx

PCs were REALLY slow and I had too much swing on the T2Bs.
Need some skill work on those.

Also, next time I'll be doing the cleans outside. I'm always scared
I'll crack the ceramic tiles under my stall mats so I control the descent.

This killed me!!! Wow. Ended week 3 of cf with this. 1 hour and 6 mins. Just happy that I finished and didn't give up. Time will improve.

26:10

Sub - 15 towel pull ups, 30" box, 100 ea one leg jump rope

12:08 F/24/178/5'10"

Without having most of that equipment, I subbed:

21-15-9
HSPU
Pull Up
24" box jump
Back Extensions
Double Unders

19:05

M/24/68"/164

20:02

Subbed 95lb bar for hang squat cleans.
wanted to quit after kb swings. =p

25:15

25 Walking lunge steps
20 Pull-ups (weight assisted)
50 Box jumps, 20 inch box
20 Tuck jumps
25 dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
20 pull-ups (weight assisted)

cfwu (1 round only)

Subbed thrusters with a 40# dumbell for wall ball
70# DB for KB swings
Box might have been 18", have to check next time.
Back extentions on angle back extension
7 towel pull-ups for each rope climb

20'04"

love this wod! it was my first xfit experience a year and a half ago.

subs:
tuck jumps
bar dips (1-1)
45# db swing
towel pullups (12 legit, then 12 jumping)

23:27 (PR by 3:20, even using heavier weights!)

22.14

ghd
towel pullups 7:1

9:25

M/33/6'3"/200

Subs:
95# Good Morning for Back Ext
5 Chest to Bar Pullups + 5 Toes to Bar = 1 Rope Ascent
15:08

Prev:
95lb Good Mornings (no GHD)
70lb Dumbbell for 2 Pood
24:34

12:30
Subbed:
1- 30 jumping towel pull ups for 3 rope climbs
2- 45lb bar bell thrusters for wall ball shots

17.40 rxd

23:39
sub:
normal dips for ring dips

@ Dave
At 53 retired Soldier, 21+ years, 5 years of Crossfit, I listen to my body, it’s been through a lot more than most
Dave’s post: Pete in Sun City. Excuses personified
Today’s WOD
DND
Symptoms of over training need a rest
M/53/6’/210

Subbed: Tuck Jumps for Double-Unders, 85lb Barbell for the HSCs, 45lb Good Mornings for the Back Extensions, 45lb Thrusters for the Wall Balls, and 5 Towel Pullups per Rope Climb

25:39

scaled, subbed, mutated, yuck this kicked me around...@geriatric-Universal gym w/no overhead bar...ate too much b4...lets see, do i have any other excuses for 27 mins flat? Nope.

25 lunges with 15# dumbbells overhead (Rx + wt)
20 pullups - 10 deadhang broken, 10 jump-negative (off of pulldown bar that I locked in position -- kept waiting to break Universal ;)
50 box jumps - 18" all they had (a bench)
20 box jumps (subbed for dbl unders)
25 chair dips (subbed for ring dips)
20 knees to elbows - assisted, kicking off ground & using locked-in-place pulldown bar
60 KB swings 1 pood (subbed for 30 @ 2 pood)
30 situps (Rx)
20 hang squat cleans, 35# dbells (Rx)
25 good mornings with 20# dbell behind neck
30 thrusters, 2 x 10# dbells (subbed for wall ball shots)
500 m. row (1:54) (subbed for 3 rope climbs -- no ropes)

subs:
normal dips instead of ring dips

23:39

M/42/255
About ~30min for me.
Subbed 30 more box jumps for the double-unders and 30 rope pulldowns with 100# for the 3 climbs.
-EW

M/24/163

Sub'd reg dips, 1 pood kb swings, 10lb wall balls and 5 towel pulls:1 ascent

28:28

M/52/199

Sub'd reg dips, 1 pood kb swings, 20lb cleans, 10lb wall balls and 5 towl pulls:1 ascent

32:21

25 Walking lunge steps
20 Dead Hang Pullups
50 Box jumps, 20 inch box
20 Double Unders
25 Ring Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 ABMAT unanchored situps
20 Squat cleans from ground, 95 pound barbell
25 Back extensions
30 45lb barbell Thrusters
15 Dead hang towel pullups (Im 6'3'' so rope climbs take me 3-4 pulls this seemed fair)

14:56

M/50/6'3"/195

24:18

Modifications:
Good Mornings for Bck Extension
Regular Dips (no rings)
Rope Pulls off Ground

25:00

I puked.

41/m/185
as rx'd
17:37

last was 20:45 w/45 towel pullups subbed for rope

27:25.

Subbed single-unders 2:1, parallel bar dips 2:1, and towel ascents 3:1. Good workout.

Then day 19 of 100DPC, then 15 sets of chest presses and flies.

Bunch of subs

25 (each leg) Walking lunge steps
20 Pull-ups (30# assist)
50 Box jumps, 20 inch box
20 Tuck jumps (subbed)
25 Regular Dibs (subbed)
20 Knees to elbows
30 Kettlebell swings, 55 # (subbed)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
5 towel pullups + 20 regular pullups (30# assist) torn hand and couldn't handle holding the towel

20:13

Subbed this WOD with climbing all day at Smith Rock. Time: 8hrs. Ran into 10+ other crossfitters substituting the WOD also. Amazing day.

subbed 50 squats and 25 jumps for box jumps and double unders; subbed 50# for kbell swings; 45 dips for ring dips; 65 lb bar for squat cleans; 30 pullups for rope ascent and didn't do wall ball shots

20 mins

half'd the workout

10:15

18:54 as Rx'd

6:15 improvement from back in September, but still should have been quicker. Ridiculously broken.

Cross-Fit WOD for today done in 18min 16sec
M/45/185/5'9"
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (jump rope)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 75 lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 15ft Rope climb ascent

lwoody -
M/24/5'9/155
16:40.05

JB -
M/27/5'10/170
13:28.73

Box jumps - 30@24" and 20@18"
cleans - 25lb kettlebells
rope climbs - towel pullups 3/3 (x3)

All else as Rx'd

34:29
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Tuck Jumps
50 Push-ups
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 70# Straight leg deadlifts
30 35# Dumbbell Thrusters
21 Pull-ups

17:53 as rx'd

2 hrs after a 314 in Fight Gone Bad!!!

M/30/5'10"/170

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Reg. dips
20 Knees to elbows
30 Kettlebell swings, 50 lbs. db
30 Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 16 pound ball
15 Towel pulls

18:16 PR

11:17

never a dull moment!

Sub'd (4) 12' rope climbs: 14.58

M/39/6'1"/180

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (jump rope)
25 Ring dips
20 Knees to elbows
30 Dumbbell swings, 75 lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
2 flights of stairs, 24 steps (to get to the room where the rope is)
3 20 ft Rope climb ascent

25:20

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Reg. dips
20 Knees to elbows
30 Kettlebell swings, 35 lbs. db
30 Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 16 pound ball
15 Towel pulls

15:51- PR

29:30 - OK time until towel pulls - around 25 mins.

As rx'ed but subbed:

45 dips
30 KB swings, 50lb DB
20 HSC 30 lb DBs
30 30lb DB thrusters
20 towel PU (hands hurt)10 reg PU, 15 heavily assist PU

20:46

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

m/22/5'6''/160

As rx'ed

Subbed

50 bar dips for rings
18 deadhang towel PU for rope climbs

20:35

30:00

subbed 50 bar dips for ring dips. Had to run all over my gym to get this WOD done. probably added a good 5 - 7 minutes just walking around and setting up equipment.

14:07. dry heaved. good one.

M/32/5'8"/170LB

- sub'd 45lb thrusters for wallballs and 5 towel pullups for rope climbs, rest as rx'd

15:00

80 152 167
500 Cal

14:35 last time, but did actual ring dips this time, last time I didn't.

09:18 without the rope climbs, body in meltdown

20:10. I didn't have my workout shoes so, I did this barefoot. Did not do the rope climb since I didn't have shoes. Barutal workout.4 weeks into CS and I'm feeling and seeing great results in strength and wind.

18:20 towel pull ups. DUs killed me.

I bought an Again Faster Jump rope but after a couple of months broke the plastic part on the handle that allows the rope to swivel. Any recommendations on a more durable high speed jump rope?

18:20 15 towel pulls. DUs killed me.

Any recommendations of durable high speed jump ropes?

Miami - Super Spartan Race 1:31

m/36/165
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (tuck jumps)
25 Ring dips (50 dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball (subbed 20# db thrusters)
3 Rope climb ascents (subbed 3x8 pullups)

15:31

Jeff @ 2.0
12:17

18:51.
brutal. straight brutal.

Subbed towel pullups for rope ascend (wow! !st time & they are TOUGH); 25" box for 20" (all the gym has); & dbl'd wall balshots due to 12# ball was all available. Good WOD!
24:00
40/M/6'/180

18:10

subbed 50 reg dips for ring dips and 10 towel pull ups for ropes.

11:18 no rope towel pulls instead

15:57 rx'd

Rope climb to top of deck is 12.5' - start with hands at eye level. Time: 16:13.

This felt good until the latter half. Unbroken through double-unders at 2:30. Ring dips were better too, got first 15, really felt in rhythm. Started falling apart at KB swings - had to break at 20 - 2 pood is freakin heavy. From there, managed to go unbroken until wall ball, but my grip got trashed from the hang cleans. Finished wall ball at just under 12:00, and got the first 2 rope climbs without much trouble. But failed the 3rd rope climb...several times...I was struggling with the wrap, and my grip was just gone. I wasn't sure I would even be able to get it, but got lucky on my last attempt. This is slower than my previous, but rope climbs were closer to rx'd this time. This is a fun but tough WOD.

24:08
1.5 pd, 25# db, 14# ball

30/M/134

Differences from Rx'd:

KB swings were at 45 lb (largest weight I have)
Sit ups were unanchored on AbMat
Squat cleans were with bar at 45 lb
Didn't do rope climb- don't have one, but that'll change soon.

19:45

Alisha311
30/F/104

15 Walking lunge steps
12 Pull-ups (Band assist)
25 Box jumps, 20 inch box
12 Tuck Jumps
15 Chair dips with feet elevated to same height
20 Knees to elbows
15 Kettlebell swings, 25 lb
30 Sit-ups
12 Hang squat cleans, 32 lb bar
12 Back extensions
15 Wall ball shots, 8 pound ball
No rope climb

15:13

M/34/145lbs/5'5"

As rx'd
12:24

21:17
Changes:
Assisted pullups (#4)
25 Regular dips (last 10 assisted #3)
25 DB Swings 75 pounds
Wall Ball Shots 4 kg (Biggest we have :(
35 Towel Pulls (lying)
10 Towel Pullups

19:50 No rope acents.

M/34/5'4"/142lbs
As RX'd
11:43
PR

15:07

Compare to:
100922 - 23:05
091001 - 19:10
080208 - 18:53
070712 - 28:05 (subbed 75 bar dips, 60 lb. DB swings) and 45 towel pull ups

forgot jump rope, quit after lunges, felt crappy and tired. Did push-ups and sit-ups.

11:09 pr

Pre Wod - Snatch Balance x 3 @ 225

31:10

Subs-
24 in box
Tuck jumps for DUs
Regular dips
70 lb dumb bell swings
20 towel pulls.

Under 10 minutes is amazing.
30:40 no rope climb
Had to walk all over the gym which added to my time.

Subs:
20 PU unbroken 80# assist. Significantly decreasing the assist next time.
50 box jumps 15" box
20 tuck jumps - no rope
25 dips 80# assist
20 Knee lifts on PU/dip machine
30 KB swings with 35# dumbell
20 hang squat 20 dumbells
30 Wall ball 10# ball
no rope or towel pulls

M/175/5'7/31

as RX'd 24:19. Subbed 21 towel pull ups for rope climbs, 40 single unders for DU, and 75lb dumbell for kettlebell swings.

Subbed 20 pullups for rope climbs,50 single unders.
17:22

As rx'd:

13:02 - PR

Last time: 17:42

as rx'd
25:48

m/36/228

M/30/173/5'10"

subbed 75 lb dumbbell for KBS

subbed towel pullups for rope climb, 15 reps per ascent, got 15 towel pullups, then the towel ripped. scrambled to find another to no avail. raised one the rings as high as i could, grabbed on with both hands and did 30 pullups on the one ring for the remainder.

20:20

19:26

Subbed 95# squat cleans for dbs.

Sub 10 minutes for this wod is SICK!

For time:
25 Walking lunge steps
20 Pull-ups
45 Box jumps, 24 inch box {SUB}
20 Double-unders
25 Ring dips
20 Knees to elbows
35 Kettlebell swings, 35lb DB swing(most weight I have) {SUB}
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Good Morning's w/45lb bar {SUB}
30 Wall ball shots, 20 pound ball
15 Towel PullUps {SUB} - towel ripped at 10 so did 10 chinups.

21:25

70# DB for KBS
No rope climbs
31 WB @16# (heaviest available)

11:16

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (sub 50 regular)
25 Ring dips (sub regular bar dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (sub 45lb plate)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (sub 42 jumping towel PUs)

23:10

18:47

15:17 as rx'd
Ring dips did not go as planed and kettle bells were difficult.

16:52. 20 strict pull-ups sub for rope climb

no rope climb...no rope!

16:35

No rope so no rope climb. Rest as Rx'd.
15:45 (PR)

Mrs. Miyagi
No rope so no rope climb. Scaled to 1.5 pood KB, 25# DB, and 14# WB. Rest as Rx'd.
17:45 (PR)

m/43/72/185

19:17, sub'd 1:10 row for rope ascents.

32 yom, 190 lbs

20:30

pr is 19:00

23 min
Scaled walll ball down to 10 lb since it was the heaviest available
Did 15 close grip chest to bar chin-ups as sub for rope climb
Bar dips instead of ring dips

Went a lot quicker than I was expecting, but still spent when it was done.

soooo BEAUTIFUL. reminds me ofcourse how much i seriously hate illinois...

14:53 w/ 26" box, Abmat situps, Abmat back ext. all else as Rx'd

For time:
25 Walking lunge steps
20 smith Pull-ups 6th
50 Box step ups 9 inch box
200 M row
25 tri press 65
20 Knees to chest
30 Kettlebell swings, 10
30 Sit-ups
20 Hang squat cleans, 5 pound dumbbells
25 Back extensions
30 Wall ball shots, 6 pound ball
45 rope lat pulldown

23:58

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

29 mins
M/27/170

20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 35lb dumbell
20 Sit-ups
15 Hang squat cleans, 20 pound dumbells
20 Back extensions
20 Thrusters, 20 pound dumbells
5 Strict pullups

10:42

As rxd w/o Situps 17:59
With Situps, it would have been 18:20

As rxd w/o Situps
Used 40lb dumbbell hang squat cleans 17:59
With Situps, And 35db it would have been the same time pretty much

As rxd w/o Situps
Used 40lb dumbbell hang squat cleans
10 lb ball 20 ft target 17:59 pr

M/38/68/186
As Rx'd 14:04

M/30/6'0"/185

As rx'd 29:45

M/30/6'0"/185

As RX'd; 29:45

one high, 2 small steps
15kg squat cleans
10kg thrusters
10 towel pull ups
25kg DB swings

17:51 PR

f/34/142/5'2"

25 walking lunges
20 pull ups w purple band
50 box jumps 16"
20 reg jump ropes
25 modified dips
20 knees to elbows
30 k bells 35lbs
30 sit ups
20 hang squat cleans 20lb dumbbells
25 back extensions
30 wall balls 12lb ball

17:24

subbed the following due to lack of equipment:
55lbs KB-45 reps
135lbs goodmornings

the rest as rx'd
14:31
Almost there with DU but they put at least an extra min on my time
iz

16:38
Last time was 17:07
Subbed
20 LB Dumbell Thrusters for Wall Ball
and 95# Hang Cleans for DB Cleans
No Rope Ascent

Great Workout!!

F/40/5'6"/150

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 18 inch box
20 Double-unders
25 band-assist Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 unanchored Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 14 pound ball
15 towel pulls on tippy toes (a token sub)

21:06

Sub towel pullups for rope.

20:58.

Heavy swings just destroy me.

22:51
subbed
50 dips
14 lb ball
4 burpee pull-ups per rope ascent

500M row, CFWU x 2

For time:
30 Wall ball shots, 14 pound ball
15 Pullups
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions

27:14

As RX'd
28:00 flat

Subbed
40 jump rope + 10 Jump squat for dbl unders
3 sets of 15 pull up and 15 squat for rope ascent

m/27/164/5'8"

age 21 bw 170

15:50

10# wallball up to rafter

27:50

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
60 Dumbbell swings, 30 pound
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells
25 Situps
30 Wall ball shots, 20 pound ball
30 Jumping Chest to Bar Pullups

Sub'd 45 pullups for the 3 rope climbs
Took me 31:00 (26:00 after wall balls)

Didnt push as hard as I usually do. Couldve gone faster.

27:07 minus the rope climbs

as rx'd except for 45lb good mornings for back ext and 10' rope climbs.

18:40 (last time was 24:34)

20:55

sub 24" box jumps
sub 24k db swings
BE done on gym ball feet hooked under bench
sub 35lb db thruster
sub 30 bouncing towel pull ups (no rope)

finished with front squats 5x60,65,70 and back squats 5x80

subbed 17k dumbbell for swing, tuck jumps for double unders and 15 pullups for rope climbs

15:54 mins

50/m/190

As Rx'd. 22:56

16:57

subs:

bar dips
45# thruster for wall ball
15 chest to bar pu's for rope climbs

WU
22:08 21 towel pull-ups vice 3 rope climbs
M/50/197#/72"
100929 - 25:23

sub: 1.5pood; tuck jumps for DU; bar dips; 30 push ups for ropes

15:59 & gassed after 1.5 weeks away

21:32

sub 25lb hang squat clean w/ dumbbells
sub 15 towel pull ups for rope climbs
everything else as rx'd

Scaled up to GHD sit-ups
No dumbbells, so I did 115 lbs. HSC

Otherwise, as rx'd: 18.29

100922: 19.29 w/ 95 lbs. HSC

WOD #80 - Done on 5/2. Some scaling needed - Assisted pullups on Nautilus brand machine, box jumps on 18" box (all that was available), assisted parallel bar dips on Nautilus brand machine, 20 DB power cleans followed by squats, 45 towel pulldows 110 lbs. Time slow partially due to having to dodge people and find equipment in Globo, but mostly I'm just not fit enough yet.

Greg A.'s warmup
WOD Time - 48:39 (ugh!)

M/42/5'11"/258

Subbed 30 jumping towel pullups for 30 rope climbs. Wasted time setting up rings:

21:14

...PR

20.25, 40#db 'upgrade'. PR by 17s or so. Awesome WOD!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 40 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Time 24:52

16:57 pr

m/37/5'9/182
CFWU-3. Reg. Superman.
Did at Triangle before open gym.
20:42
Not bad overall. Climbs terrible. Didn't touch top at all on any of 3 reps. Only about 2/3 of way up rope on last round. ROM not too bad on K to E. Only kipped 1st 7. ROM not that good.
9/22/10: 20:12 w/rope pullups.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to chest
25 Dips
30 Kettlebell swings, 70 lb dumbbell
25 Dips
30 Sit-ups
20 Hang cleans, 35 pound dumbbells
25 Back extensions
30 thrusters, 250 lb dumbbells
15 towel pull-ups

21:03

Note the three sets of dips alternated with other exercises. I really suck at double-unders...

M/26/5'11''/195

17:15

12:26

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

Some subs.
Lunge: x25
PU: x20
BJ: 20" x50
single-unders: x40
dips: x25
K2E: x20
KB: 45lb x30
SU: x30
HSCL: 35lbDBs x20
BE: x25
WB: 20lb x30
Towel PU: x21
22:24
PB by about 3min.

19.32 rx'd

19:57

m/26/204/5'10"

44:56

Pulldowns @ 10
DU = 25 high jump w/ 5 lb in each hand
Ring dip = normal bar dip
12 lb med ball (all the gym had)
Rope climb = rope pulldown x 15 rep @ 6, 7, 8

CF day 3

CFWUx1
26:39
45 Towel pullup sub for rope ascents

Matt: 27:02 (45 pullup sub for rope climb, 35lb KB swing, 25lb db cleans)

I'd be really keen on some info on what the SUPWOD is, cheers.

m/31/87kg/5'10

13:40 (subbed 20kg thrusters for WB)

I won't lie to you...that was unpleasant!

21:04
Had to sub rope climb for 3 sets of 5 alternating rope pullups.

29:50

Subbed 75 dips for ring dips (last 25 with 70 lbs. assistance)

m/26/175

19:20

25 Walking lunge steps
20 Pull-ups (combination of dead hang and kipping, pullups and chinups)
50 Box jumps, 20 inch box
20 Double-unders
25 Straight Bar Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (did 3x5 jumping towel pull-ups).

37:20

18:45
sub'd squats on med ball for box jumps
no DUs
situps on mat/army style
supermans for back x
15 x towel pullups
PAC
last time:
20'
sub'd squats for box jumps, 72lb dumbbell swings, airball shots, 30 x towel pull ups (not a representative sub for rope)
Situps and back extensions on swiss ball
garage (70F)
October 1, 2009

9/10 after 7 days off
Sub 72.5# dumbbell swing for kb swing, 95# barbell power clean (forgot it was supposed to be squat clean) & 20 towel pull-ups for rope climb. All else as rx'd. Watch cut out during sit-ups where my time was roughly 22 mins. I'm guessing the total WOD time is 35-40 mins.

M/23/70"/190#

Done at Atlas CF in Chicago. Subbed good mornings for back extensions and rope climbs were 12 feet. Everything else as rx'd

24:36

09/11/2011

Sub'd 40 reps hvy rope, 5PU's on dbl ropes x3, and floor BE's.

27:00

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

29:39

19:54

25lb wall ball
40lb hsc