May 27, 2011

Friday 110527

2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post time to comments.

CFGRegionalsAustraliaTeamEvent1Heat1_th.jpg

Enlarge image

The 2011 Reebok CrossFit Games Australian Regionals Team Workout 1, Heat 1


"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]


Coming 3x/wknd, the Regional Update Show - Preview video [wmv] [mov]


Turbo pull-ups with Dan Bailey - video [wmv] [mov]


"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit."
- Elbert Hubbard

Posted by lauren at May 27, 2011 5:00 PM
Comments

i just got chills.

Comment #1 - Posted by: Heber at May 26, 2011 5:23 PM

I just got chills that photo.

Comment #2 - Posted by: Heber at May 26, 2011 5:24 PM

Wow..and that photo is REGIONALS...down under

Go Dan Bailey!! Rooting for ya from North Canton.

Comment #3 - Posted by: matyb at May 26, 2011 5:28 PM

This workout was @ Front Range Crossfit on 5/21/11. Some good times there.

Comment #4 - Posted by: kjo at May 26, 2011 5:36 PM

1000/30/1000 - 12:30 41/5'6"/130#

Comment #5 - Posted by: Michael Baker at May 26, 2011 5:42 PM

no access to a rower.. any suggestions on a substitute?

Comment #6 - Posted by: Brent at May 26, 2011 5:43 PM

anyone here supplement their wods with isolation movements?

Comment #7 - Posted by: stan at May 26, 2011 5:59 PM

#6 Sumo Deadlift high pulls
#7 No

Comment #8 - Posted by: tori at May 26, 2011 6:00 PM

this picture is awesome... its my new desktop picture.

Comment #9 - Posted by: steve bray at May 26, 2011 6:01 PM

Who's the babe

Comment #10 - Posted by: jim at May 26, 2011 6:06 PM

k thanks alot!!

Comment #11 - Posted by: Brent at May 26, 2011 6:07 PM

What is the weight percentage if you are going to do presses instead of handstand puhsups? I weigh 200 pounds...would 115 straight presses be a good substitute?

Comment #12 - Posted by: Rocky at May 26, 2011 6:08 PM

Who's the beast with the green inov-8s?!! Man, that guy looks like a machine!!

Comment #13 - Posted by: Ryan_m at May 26, 2011 6:28 PM

seriously... empty seats!! whats up with that? will that be the case in 5 years? 10 years? nope... it'll be on ESPN right after X-games.

#12 forget the percentage... pick a weight that you'd struggle with for 30 reps. assuming you can't rip 30 hspu's in a row.

Comment #14 - Posted by: tori at May 26, 2011 6:34 PM

m/25/155
my time 9:18 hoping for a sub 9 in the morning

Comment #15 - Posted by: steven at May 26, 2011 6:35 PM

@comment 13 - it's Friday buddy! Don't seen you here. Aus/NZ regionals are going off!

Comment #16 - Posted by: DB at May 26, 2011 6:37 PM

whats up girl in pink at the right side of the picture. Reebok needs to do a feature video about her!

Comment #17 - Posted by: jim at May 26, 2011 6:38 PM

#10 Jim - RIGHT!?! Damn guy's arm in the way and all that.

Comment #18 - Posted by: Mike B at May 26, 2011 7:01 PM

Aussie, Aussie, Aussie.....Oi, Oi, Oi!!!!!!!!!

Comment #19 - Posted by: Shelena Hoberg at May 26, 2011 7:32 PM

Aussie, Aussie, Aussie....Oi,Oi,Oi!!!!!!

Comment #20 - Posted by: Shelena Hoberg at May 26, 2011 7:32 PM

Does anybody have suggestions for ripped and bloody hands from Wednesday workout?

Comment #21 - Posted by: Keith at May 26, 2011 7:43 PM

Does anybody have suggestions for ripped and bloody hands from Wednesday workout?

Comment #22 - Posted by: Keith at May 26, 2011 7:44 PM

15:31 Rx Last 4 push ups took 2 and 1/2 minutes.

Comment #23 - Posted by: Thaddeus at May 26, 2011 8:28 PM

Is Dan wearing the Minimus Trail or is that the new shoe coming out in July?

Comment #24 - Posted by: kev at May 26, 2011 9:44 PM

@kev Ya, he's is just wearing Minimus's

Comment #25 - Posted by: Josh at May 26, 2011 10:05 PM

wow, 7.34 from Chris Hogan for WOD 1 is smoking hot.

if he did a 3.10 row and a 3 min run, then that leaves 1.24 for 30 HSPU AND the transitions between the exercises

that's special

Comment #26 - Posted by: bronson harrison - fresno at May 26, 2011 11:29 PM

11m49s think firebreathers are aiming for sub 8

Comment #27 - Posted by: since 2009 nathan 31/5'9"/165lbs at May 26, 2011 11:31 PM

Guy on the closest rower is leaning over backward way too hard. 11 to 1 o'clock lean, people.

@Keith, the solution is to not rip in the first place. http://journal.crossfit.com/2010/10/blood-blisters-sexism-and-pull-ups.tpl

If you're bleeding, clean the wound and keep it well oxygenated, clean and more or less undisturbed for maximum healing speed. Watch for infections. Or if you have access to a fully staffed Recompression Chamber with O2 therapy you can always go that route, might cost you $10,000 per day, though.

Comment #28 - Posted by: Pär Larsson at May 26, 2011 11:40 PM

43/m/176cm/73kg

Row 1000 meters (3:37)
30 Handstand push-ups
Row 1000 meters (3:38)

11:35

Some kipping HSPUs (all against wall).

Comment #29 - Posted by: Memuc at May 27, 2011 1:48 AM

oooh ooh ooh. Hope i get the HSPUs done! I have still problems holding the handstand, but no problems to push....

Some good advices?!

Comment #30 - Posted by: Nils (Germany) at May 27, 2011 2:10 AM

sumo deadlift highpulls makes sense as a substitute but how many?

Comment #31 - Posted by: Curious at May 27, 2011 2:27 AM

38/m/178cm/90 kg

Run 1000 (4 min)
30 Handstand push ups
Row 1000m (3:50)

13:20

Comment #32 - Posted by: Manuel R. at May 27, 2011 2:51 AM

#31 you have to do 100 sumos! Each for 10 meter, with the barbell (45lb)

Comment #33 - Posted by: Nils(Germany) at May 27, 2011 2:52 AM

m/39/191/5-10

Slight mod, did different REG workout.


21-15-9
DL at 285
Box jump at 30"

This just sucked. Really heavy, bad form at end.
Ripped 3 of 5 blisters from yesterday, not so good.
DL- The last 3 of 1st rnd and rest of the way were sets of 3.
Box jumps were step downs and took an extra step into the jump to make it.
Oh well, I needed to be done.

Go Team!

Comment #34 - Posted by: Matt A at May 27, 2011 2:54 AM

Ran km in 3:50
Push press 84 lbs 30x in 3:29
Sumo dlhp w 40lbs for 4 min (70 reps)
Total time 11:19

Comment #35 - Posted by: fattslob - M/34/5'8"/148lbs at May 27, 2011 3:54 AM

27/m/5'9/220

Run 1000 meters
30 Handstand push-ups
Row 1000 meters (sub 100 95# sdhp)

08:51

Comment #36 - Posted by: jemmy at May 27, 2011 4:14 AM

m/45/185

12:47

Comment #37 - Posted by: cosmo at May 27, 2011 4:32 AM

Is there a specific setting to use on all rowing WODs? Our gym has 1-10?

Comment #38 - Posted by: Kleiner at May 27, 2011 5:00 AM

This is frigging deadly!!
Best of luck to all competitors!!

@ Keith
It sure is a pain when you tear up your hands. I've used tape...doesn't last very long. I hate wearing gloves so that was outta the question. Honestly, the best thing I found was a constant supply of chalk. Especially over the wounds. That "New Skin" liquid bandage is awesome too.

Comment #39 - Posted by: JMurph m26/5'10"/170 at May 27, 2011 5:49 AM

m/30/5'10/88kg

08:38

Comment #40 - Posted by: Roly B at May 27, 2011 6:07 AM

m/27/180

no rowing, just runs

11:30

Comment #41 - Posted by: wentworth at May 27, 2011 6:12 AM

HQ,

You may want to change those wooden walls to a clear plastic so the fans can see the athletes performing the WODs. So much of these events are community based and creating a wall across much of the viewing area takes away from that.


Comment #42 - Posted by: Dach at May 27, 2011 6:14 AM

m/27/170lbs

Run 1000 meters
30 Handstand push-ups
Row 1000 meters

11:56

Comment #43 - Posted by: Bravo (27/m/170/5'11'') at May 27, 2011 6:14 AM

Fiurst time poster.

Right ill start with the excuses and move on from there.

I have done nothing for about 3 years. did xfit before that down at the surrey(uk) xfit centre. have had a series of injuries plus server bouts of laziness...lol

Anyway my time:- 19:22.5 subed rows for sumo dead high lifts as no rower and handstand pu's were supported...

i am so unfit i don't remember it being this hard 3 years ago. The run alone took me 6 mins.

Comment #44 - Posted by: Embers76 at May 27, 2011 6:32 AM

As rxd@ BFCF
11.06

Comment #45 - Posted by: Jonblaze at May 27, 2011 6:35 AM

@13 hey guys, remember that CF in Oz is still years behind what it is in the States - but it will catch up fast! CF is extremely suited to the lifestyle - it's going to take-off over there! Come check this comment in a year or two when it's packed-out down under (from an Aussie who's lived on both sides of the pond).

Comment #46 - Posted by: rowan at May 27, 2011 6:37 AM

23:35, but I was glad that I at least made it...

Comment #47 - Posted by: Filip at May 27, 2011 6:52 AM

30/M/132

Hate the sub for rowing! Had to do 100 SDHP @ 45lb

12:43

Nice workout.

Comment #48 - Posted by: Eric E at May 27, 2011 7:04 AM

10:28 great wookout. OOORAH

Comment #49 - Posted by: Kelly at May 27, 2011 7:12 AM

14:41, all kipping HSPU, not very legit reps, feet came off the wall, missed lockout a bunch. Prolly locked out on 1/2 of the reps.

Event 2 directly after - did 155-165-175-185-195-205- fail 215 on the thruster ladder

Comment #50 - Posted by: XFit Rice Owls at May 27, 2011 7:50 AM

15:20 as rx"d

Comment #51 - Posted by: SB at May 27, 2011 7:52 AM

8:36 as Rx'd.
Thanks to Casey from crossfit st Paul for pushing me this hard.

Comment #52 - Posted by: Loic at May 27, 2011 8:01 AM

Sub'd 100 lb shoulder presses for handstand push-ups.

10:40

Comment #53 - Posted by: Khalid at May 27, 2011 8:01 AM

9:46
(4:10, 1:40, 3:56)

Comment #54 - Posted by: gb 43/m/71"/185# at May 27, 2011 8:10 AM

CFWU x 3 w/ some ringdips

6 x PAC laps; bit more than 1000m; 5:50
30 HSPUs, 6,6,6,4,3,5
1000m Row at 2:03/500m

18;08 w/ comings and goings to equipment

Comment #55 - Posted by: F15E_WSO/M/48/180 at May 27, 2011 8:43 AM

1000M run on 200M track, feet on box for 30 HSPUs, 1000M row on C2:
11:25

Will do 90 burpees later today for day 90 of my 100 day burpee challenge.

Comment #56 - Posted by: Sarah (f/22/122/5"4") at May 27, 2011 8:45 AM

#31 and #34

I beleive the sub is 10SDHP per 10M row.

3-2-1- Go!

Comment #57 - Posted by: bo-d at May 27, 2011 8:56 AM

As Rx'd 11:32

Lost approx 35 secs getting into gym and upstairs to C2.

HSPU in sets of 10/10/5/3/2

Row in 3:45

This was brutal -- took about 10 minutes afterwards before I could even write in my logbook.

Comment #58 - Posted by: Bill M. m/46/5'3"/133 at May 27, 2011 9:13 AM

Does anyone know what level the C2 is set on for the games? I've hard somewhere aroudn 4 or 5 is closest to water, just wondering what the standard is and what people are using.

As Rx'd 11:00

M/28/230

Comment #59 - Posted by: Kyle at May 27, 2011 9:16 AM

34:23 ...
Had to sub 1000 m row for a second 1000 m run. Did all 30 hspu though. Got down to one at a time after the first ten. lol huge weakness of mine.

Comment #60 - Posted by: David J. Barnett at May 27, 2011 9:20 AM

m/35/67"/162#

Run 1000m: 6'39"
30 Pike pushups (not quite to HSPUs yet)
Row 1000m: 4'12"
Total time: 12'21"

Dig the metric distances! :^)

Comment #61 - Posted by: Ronnie K. at May 27, 2011 9:28 AM

Just did the workout: 09:48. No scale. Shoutout from Oslo Norway! :)

Comment #62 - Posted by: Kenneth sorum at May 27, 2011 9:32 AM

For time:
1 minute speed bag and 1 minute heavy bag x 3 rounds for run
30 Handstand push-ups sets of 15/10/5
50 Power cleans w/ 65 lbs. for row
18:04
M/53/6’/210

Comment #63 - Posted by: Pete In Sun City at May 27, 2011 9:33 AM

To the those who say Muscle Ups are not useful in real life.

http://sports.break.com/great-fan-escape

Comment #64 - Posted by: Ryno at May 27, 2011 9:49 AM

Rx 11:29

28/5'8/m/185

HSPU's coming along, need moe work though.

Comment #65 - Posted by: Cameron at May 27, 2011 9:54 AM

11:18 as rx'd
HSPUs could have been better. I have not been able to get the endurance down on these. I started strong with 15, but I fatigue really quickly on this movement.

Comment #66 - Posted by: Magnus 25/5'8"/155-160 at May 27, 2011 10:01 AM

14:27
115 lb push press
45 lb SDLHP 100 reps
My triceps and biceps are still fried from the swim pushup WOD and the C2B pullups. No excuses though. I need to work on getting my handstand pushups. Any suggestions on a good way to start?

Comment #67 - Posted by: Sampson. M/21/5'9''/195 at May 27, 2011 10:12 AM

At BFCF, 13:43. Enjoyed this one. Running still a little slow. Hand Stand Push Ups much better.

Comment #68 - Posted by: preacherman at May 27, 2011 10:15 AM

12:25 rx'd

Comment #69 - Posted by: B-Mo, M/34/6'/195 at May 27, 2011 10:18 AM

M/24/164

11:06 (PR)

Comment #70 - Posted by: Yessuh at May 27, 2011 10:25 AM

As Rx'd 16:37

Stopped to teach a friend how to do hspu's and use the rowing machine properly, probably lost some time there. Hspu's were the limiting factor here

Comment #71 - Posted by: Will 18/M/5'8"/175 at May 27, 2011 10:26 AM

Are most doing HSPU leaning against a wall or in the open??

Comment #72 - Posted by: Loper at May 27, 2011 10:38 AM

11:40 approx.
Problems w/ rower display, so just called it 4 min. on rower

Comment #73 - Posted by: Jette 41/M/5'11"/175 at May 27, 2011 10:39 AM

9:39 rx'd

Comment #74 - Posted by: Ted - Ocala, Florida (35/190/6'1") at May 27, 2011 10:40 AM

once again I didn't read the WOD well enough...

i did the run, the push ups, then the run again instead of the row.
Oh well, killer WOD

17:52

Comment #75 - Posted by: Jason Simon at May 27, 2011 10:46 AM

11:55 Rx'd.

1000m on cross-country loop behind barn on a beautiful upstate NY afternoon.

Comment #76 - Posted by: james.patrick [M/49/66"/135] at May 27, 2011 10:52 AM

Friday 110527
2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters SUBBED 100 sumo deadlift high pulls

time 14:50

it went well. It wqent like I planned it.

10;00 break I tried to warm up the HSPUs to not good work. I got 2 reps 1 miss, 1 more rep, and 1 miss. So today didn't seem like I good day for the HSPUs for me. I told myself I can do 3 reps every min till I get it done.

SO the run was in 2:30 or right there.
Went straight into the HSPUs with no break, I knew I'd recover breathing during the HSPUs. HSPUs were done at 11:01 went
3/3/3/3/3/4/3/3/3/2

Started the sumos at 11:30 or so to get to the bar, it was outside, so quick walk and go. The sumos went 60/20/20 with about a 5sec break, no more.

Comment #77 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at May 27, 2011 10:57 AM

M/180/32

10:54

Comment #78 - Posted by: Oscar at May 27, 2011 11:09 AM

Rx'd - 10:55

Comment #79 - Posted by: Townsend m/28/5'8"/140 at May 27, 2011 11:14 AM

14:55 as Rx'd.

Comment #80 - Posted by: Matty at May 27, 2011 11:19 AM

CFWU x3

15:15
feet on smith machine

Comment #81 - Posted by: Matthew m/31/6'2"/175 at May 27, 2011 11:20 AM

15:37 as Rx'd
Good luck, regional athletes!

Comment #82 - Posted by: TRN III at May 27, 2011 11:36 AM

26/m/6'1/215

Rx'd- 11:47.

the guys getting sub 8s are NOT human!

Comment #83 - Posted by: Kush-fit at May 27, 2011 11:38 AM

Ouch...@ Steven #16
I was gunnin' for that sub 9 as well.
As Rx'd
9:21

Ran a 2:50 km, and finished off the WOD with a 3:33 km Row. The transitions were alright (may have spent too much time locking feet in for the row), but I collapsed through the HSPU after the Run. Don't know the exact time, approximately 2:45, but total time for WOD was 9:21

Not sure what protocol is being used for the HSPU, but my head hit the floor at the bottom of each rep and my arms were locked out at the top.

Comment #84 - Posted by: JMurph m26/5'10"/170 at May 27, 2011 11:49 AM

M/46/164

17:20 (20 HSPU)

Comment #85 - Posted by: Gar at May 27, 2011 11:54 AM

Whoops!!
Ignore my comment about the protocol for HSPU.
Just watched the video :)

I really like how technical they are with the hand placement and the spacing of your legs.

Comment #86 - Posted by: JMurph m26/5'10"/170 at May 27, 2011 11:54 AM

M/32/5'9"/200#

Rx'd- 14:12

The HSPUs were stuff after 20 reps

Comment #87 - Posted by: Gmo at May 27, 2011 12:00 PM

13:54
run@4:40
row@3:58

F/41/5'5"/120

Comment #88 - Posted by: Tine Neff at May 27, 2011 12:20 PM


hspu- head as close to floor as possible..
14:32

Comment #89 - Posted by: em :) at May 27, 2011 12:52 PM

12:26, rxd

Comment #90 - Posted by: aermio m/32/5'7"/150-155 at May 27, 2011 12:56 PM

10:54 rx'd

Comment #91 - Posted by: bill/52/206/6' at May 27, 2011 1:02 PM

We tried a more challenging WOD today using cross-fit as the baseline:
For time: (15:13)
• Run 1000 meters
• 30 Handstand push-ups
• Run 1000 meters
• Row 1000 meters
Then a modified SEALFIT WOD. Not timed:
5 rounds
• 3 x Push Press @ 115lb,
• 3 x 15' Rope Ascents,
• 6 x Sprint Starts
5 rounds
• 10 x Man Makers (20# DB)
5 rounds
• 10 x 4-count flutter kicks.
• 10 x leg levers
• 10 x sit-ups

Comment #92 - Posted by: Dan Wilcox at May 27, 2011 1:05 PM

10:15 Rx'd

Comment #93 - Posted by: MarcusG 30 5'9" 165# at May 27, 2011 1:12 PM

1000m Run
70# Press, 30 reps
Jump Rope, 500 reps

13:51

Comment #94 - Posted by: Jason Hudson at May 27, 2011 1:20 PM

12.53, run on treadmill 1% incline

Comment #95 - Posted by: NAMWIZ at May 27, 2011 1:20 PM

As rx'd - 9:53

Quick and easy - great WOD

Comment #96 - Posted by: Ben at May 27, 2011 1:21 PM

1/2 mile run
30 HSPU rx'd
1/2 mile run

In Huntsville

9:53

Comment #97 - Posted by: ferb44 177# at May 27, 2011 1:25 PM

as rx'd - 10:28

Comment #98 - Posted by: cnc at May 27, 2011 1:42 PM

me and friend did it, both more or less m/31/170lbs 11:05 and 11:09 ...almost puked

Comment #99 - Posted by: Mat BB at May 27, 2011 1:46 PM

27/m/5'11"/175
As rx'd
12:38

Still gotta improve HSPU

Comment #100 - Posted by: justaman - liberty, sc at May 27, 2011 1:51 PM

M/51/153/1-1-06

Toes on Smith

11:40

Followed with 11:00 of PU ladder; quit when hands started to hurt. After all, the quality of the family diet depends on the health of my hands.

Comment #101 - Posted by: bingo at May 27, 2011 1:54 PM

10:08 - very fun WOD!

Comment #102 - Posted by: Alan 26/5'8"/168 at May 27, 2011 2:02 PM

48/m/71 kg
3xCFWU
WOD Run 1000 m, 30 HSPU (feet on bar), row 1000 m
time 13:04

Comment #103 - Posted by: AndersI at May 27, 2011 2:06 PM

M/43/5'11"/185

1000m run
30 HSPUs (use 1/2" Iron Woody band)
100 SDHPs with 45# bar

14:50

Comment #104 - Posted by: nutfam at May 27, 2011 2:12 PM

Ride bike

CFWU(1 round only)

As rx'd 12'49

Run on treadmill at 2% .63 mile, damper at 4.

Ride bike

Comment #105 - Posted by: Tim 34/5'10/165 at May 27, 2011 2:21 PM

M 33/5'8"/185
as rx'd
18:26
brutal on the hspu's

Comment #106 - Posted by: Craig at May 27, 2011 2:23 PM

Run 1000m
30 HSPU progressions off 30" box
100 SDHPs

13:09

Comment #107 - Posted by: Sinal M/31/5'9"/221 at May 27, 2011 2:24 PM

As Rx'd

10:43

Run on treadmill at 10.0, figured the distance from the treadmill to C2 rower in my run. HSPU were 12-5-3-2-2-3-2-1 with very short rests. Damper at 6 on the rower, kept steady pace at just under 2 min/500m. This one hurt a lot!

Comment #108 - Posted by: Sheldon N (M/34/6'/185) at May 27, 2011 2:26 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Row 500M Jog 400M

12:59
HSPU w/feet on rack assist
Foam roll after

Comment #109 - Posted by: Sesoku at May 27, 2011 2:29 PM

Hella modified this WOD.
Run 1000 m (treadmill)
30 shoulder press (65 lb)
Run 1000 m (treadmill)
TIME = 22:14

Shoulder press took 12 mins alone (obviously not my forte, but I'll be better off for it). Was supposed to end with 1000 m row, but someone got on the rower when I had like 5 shoulder press left!! Grr!! So just got back on the treadmill to finish'er off.

Comment #110 - Posted by: AndreaM - F/22/5'7"/150 at May 27, 2011 2:58 PM

20:24
Subbed 30 185# Push Presses for HSPUs

Comment #111 - Posted by: Linwood Wright at May 27, 2011 3:00 PM

11:32

Comment #112 - Posted by: Brett C. m/29/6'0"/170lbs. at May 27, 2011 3:12 PM

m/40/76/210

12:45 rx'd

Comment #113 - Posted by: Chas at May 27, 2011 3:33 PM

M/34/5'4"/143lbs
As RX'd
9:15

Comment #114 - Posted by: Matthew Burritt at May 27, 2011 4:10 PM

17:32 for 1.07 km, 30 hspu, 100 sdlhp. abmat x 12 after.

Comment #115 - Posted by: kevin o at May 27, 2011 4:30 PM

M/34/145lbs/5'5"

As rx'd
10:03

Comment #116 - Posted by: Brandon Burritt at May 27, 2011 4:36 PM

45/171

Subbed bowflex rows

10:49

Comment #117 - Posted by: Rick Cantu at May 27, 2011 4:38 PM

12:10
HSPU - hamstring curl assist with back of ankles over bar at shoulder height on squat rack...definitely my weakest spot - had to break into 15,5,5,3,2

Comment #118 - Posted by: Brian R 49/6'2/185 at May 27, 2011 4:41 PM

Rxd

11.22

Comment #119 - Posted by: controlfreak at May 27, 2011 4:41 PM

40M/5'10"/170#

W/U: 3 rounds of: air sq, 10x; 45# PP, 10x; 45# SDHP, 10x; strict pull-up, 10x.

As Rx: 9:03.

C/D: static stretch of quads and shoulders; bar hang, 1 minute.

Should have pushed the run a little harder. Unbroken HSPU. The last 250m or so of the erg row was difficult.

Comment #120 - Posted by: rjf (Since 07-20-07. WOD no. 1056) at May 27, 2011 4:55 PM

In Cookie's garage:
Skill work on cleans, sets of 3, 45/65/75/85/95

then DL singles 225/245/275/295m/295m

Happy with this :)

Wedding tomorrow, if I wake up early enough, I will press.

Comment #121 - Posted by: PonyGirl at May 27, 2011 5:01 PM

as Rx'ed

12:54

run 4:23
HSPU 4:24
row 4:07

Comment #122 - Posted by: Quinn McCutchen M/41/149/5'10" at May 27, 2011 5:07 PM

Subbed sdhp 100
13:05

Comment #123 - Posted by: Jef at May 27, 2011 5:08 PM

age 21 bw 170

12:29 as rx'd

Comment #124 - Posted by: Chris S at May 27, 2011 5:11 PM

Back Squats 5-5-5-5-5
Max Pushups
Then
"Annie"
50-40-30-20-10
DUs
Sit ups

150-170-190-195-200
Max psh/u: 52 (Chest to deck)
10:37 abmat, feet anchored

Comment #125 - Posted by: JF Lauzon M/24/5'10"/160 at May 27, 2011 5:16 PM

11:18. Tactical error on HSPU; went all out til failure to begin. About 30 seconds to get first 15….about 3 minutes to get last 15.

Comment #126 - Posted by: McNaughton/31/6'2/220 at May 27, 2011 5:20 PM

14:27
run 5:03
30 press75# 5:05
row 4:19

Comment #127 - Posted by: LuisF M/38/1.64/73 at May 27, 2011 5:34 PM

15:45

subbed 30 reps machine shoulder press 170# for hspu

Comment #128 - Posted by: Brian S m/23/5'11"/175 at May 27, 2011 6:01 PM

Run 1000 meters
60 Handstand push-ups (knees on bench)
Row 1000 meters

13:54

Comment #129 - Posted by: Brad Wilson m38/5'9"/185# at May 27, 2011 6:06 PM

First wod completed :) I used a hspu variation, hspu's are so tough. 13:07

Comment #130 - Posted by: Pisano at May 27, 2011 6:09 PM

11'49 As Rx'D

Comment #131 - Posted by: Austin Cooper at May 27, 2011 6:27 PM

m/39/6/190
Sub'd SDHP (45 pounds x 100) for 1000m row

13:30

Comment #132 - Posted by: Jeremy A. Olive at May 27, 2011 6:46 PM

11.52

Comment #133 - Posted by: Rosy in Atl at May 27, 2011 6:49 PM

as rx'd 15:25

Comment #134 - Posted by: Jeff Gebbie at May 27, 2011 7:10 PM

10:24
19 M 6'1" 224#

Comment #135 - Posted by: Johnny at May 27, 2011 7:12 PM

had to sub 100 sdhp'w with 45lb bar, other as rx'd

8:25

Comment #136 - Posted by: Troy at May 27, 2011 7:27 PM

12:38 (abmat spacer)

Comment #137 - Posted by: mlt at May 27, 2011 7:34 PM

Make up of 5/11's WOD
5 Rounds;
5 OH Squat 118lbs
10 Toes to Bar
15 DB Hang Squat Clean 30lbs
20 Double Unders
21.30

Comment #138 - Posted by: Paul B NYC M/51/5'9"/172 at May 27, 2011 7:35 PM

No rower and not a whole lot of weights right now, so I ran the whole thing.

9.37

Comment #139 - Posted by: mike at May 27, 2011 7:37 PM

m/36/165
9:01

Comment #140 - Posted by: J. Galt at May 27, 2011 7:49 PM

m/21/190#

Run 1000m
30 1/4 full hs pushups
10 feet elevated pike press
10 reg pike press
10 reg pike press w/pushup stands
Row 1000m

15:25:87

Comment #141 - Posted by: Jesse at May 27, 2011 8:22 PM

16:01
15 hspu feet on chair and 15 standard

Comment #142 - Posted by: Tio at May 27, 2011 10:22 PM

M/42/6'/222
As Rx'd
16:00

Comment #143 - Posted by: bill wilhelms at May 27, 2011 11:27 PM

11:00...had to run twice since some meathead decided to start rowing and watching TV on the one rower we have here at COB Adder, IZ.

NEVER QUIT!!

Comment #144 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at May 27, 2011 11:37 PM

Run 1 km
60 push ups
100 x 24.5kg SDHP

14 min 39

Comment #145 - Posted by: Mitchell at May 28, 2011 2:39 AM

HSPU against wall and not full ROM (I don't 'ave d powrr, capt'n!!)

13:23

Comment #146 - Posted by: Addey (M/38/182cm/94kg) at May 28, 2011 2:58 AM

9:23

Comment #147 - Posted by: amped 36/M/195/6' at May 28, 2011 4:40 AM

run 1000m
hspu 30
sdhp 1000
9:57

Comment #148 - Posted by: roh at May 28, 2011 5:53 AM

2011-05-28: 10:01. Sub 100 sdhp. 23 hspu in row(pr).

Comment #149 - Posted by: gs at May 28, 2011 6:40 AM

as rx'd

15:52

handstands pushups killed me. need work

Comment #150 - Posted by: Bells 38/195 at May 28, 2011 6:48 AM

Sub'd w/45# SDLHP
11:40

Comment #151 - Posted by: chavez at May 28, 2011 7:15 AM

subbed HSPU with feet on smith machine bar

15:48

Comment #152 - Posted by: tjmahl at May 28, 2011 7:23 AM

9:21 @ 6000' Elevation

Comment #153 - Posted by: Sandbox at May 28, 2011 8:19 AM

as rx'd
incline pushups
9:54
then
50 weighted sits. Good workout

Comment #154 - Posted by: dyagg at May 28, 2011 8:44 AM

Rxd with 100sdhp@45#
Belly facing wall HSPU
13:22

Comment #155 - Posted by: Chris B. 18/150/5'8" at May 28, 2011 9:33 AM

14:14 rx

Comment #156 - Posted by: Raph at May 28, 2011 11:33 AM

still working on hspu...14:38

Comment #157 - Posted by: thinlizzie at May 28, 2011 12:55 PM

Run on Treadmill
row subbed with 100 SDHP, 1.5 pood kettlebell

17:07

Comment #158 - Posted by: do1/M/32/160/5"11 at May 28, 2011 1:07 PM

1200 meter run
30 handstand pushups (against tree)
50 SDHP with 50lb sandbag

13:17

Comment #159 - Posted by: Scott Shirley at May 28, 2011 1:37 PM

300 jumping-jacks
30 handstand pushups (against tree)
50 SDHP with 16 kg KB
time 17:38 min

Comment #160 - Posted by: Bes at May 28, 2011 1:46 PM

300 jumping-jacks
30 handstand pushups
50 SDHP with 16 kg KB
Time 17:38

Comment #161 - Posted by: Bes at May 28, 2011 1:47 PM

Scaled to 20 hspus- did kipping got head to the floor and locked out on all of them.
15:11

Comment #162 - Posted by: brittk at May 28, 2011 2:01 PM

Had to switch to shoulder press for the last 12 HSPU's. Time: 14:13.
M/40/6'0/180

Comment #163 - Posted by: Norm3 at May 28, 2011 2:09 PM

.62 mile elliptical, 60 HSPU 1/2 ROM, 1000m row

12:40

Elliptical time 6:40. Puzzlingly slow. HSPU=goat.

w/u = cfwu x 1, 115# bpress x 7, ellip-hspu-row warmups

Comment #164 - Posted by: matt h - m49 - 5'11" - 188bwt at May 28, 2011 2:48 PM

This is a goat wod for me, struggling w running/HSPU these days.

4.36 run, unknown HSPU, watch stopped, 3.36 row. Great WOD

Comment #165 - Posted by: Apolloswabbie 74 209 47yoa at May 28, 2011 4:09 PM

21:06

Comment #166 - Posted by: rawhide at May 28, 2011 4:30 PM

Subbed SDHP for row and HSPUs feet over bar /head not touch ground.

9:13

Comment #167 - Posted by: Kevin McClellan 49 at May 28, 2011 4:38 PM

10:42

1000 run (~4 min)
30 HSPU
50 SDHP @ 60#

Two girls where chatting away on the only rowers in the gym.

Comment #168 - Posted by: Crossfit Chris at May 28, 2011 5:14 PM

subbed 100 x 30# sdhp for rowing

9:45

Comment #169 - Posted by: Callum at May 28, 2011 6:17 PM

as rx'd 11:44

Comment #170 - Posted by: CFLlanos at May 28, 2011 6:39 PM

50:44

Comment #171 - Posted by: myles456 at May 28, 2011 7:14 PM

24 / M / 5'9" / 135lbs

Dang, I didn't double-check the WOD, so I thought I was supposed to row both 1000m. Oh well. Two-thirds of my time was struggling through the HSPUs anyway.

27:35

Comment #172 - Posted by: BC at May 28, 2011 8:00 PM

F/40/5'6"/150

re-sorted and subbed and scaled:

50 SDHP (45#)
run approx 500m
band-assist HSPU to 3" board stack
run approx 500m
50 SDHP (45#)

19:25

Comment #173 - Posted by: mom to five at May 28, 2011 9:39 PM

15:19 as rx'd.

HSPUs crushed me.

M.37.175.5'10"

Comment #174 - Posted by: DomH at May 28, 2011 10:34 PM

M/26/1.74m/79kg

11.23

Comment #175 - Posted by: Dixi at May 29, 2011 12:20 AM

12:24

scaled HSPU supported (1st 5 strict)
subbed SDLHP x 100 @ 20k

Comment #176 - Posted by: zenoperegrinus at May 29, 2011 1:29 AM

1K (3:57)
Subbed inclined ring pushups
Subbed 55# KB sumo high pulls

10:57

Comment #177 - Posted by: Brandon375 at May 29, 2011 4:37 AM

Subbed SDHP for rows. HSPUs were in 3s ands 1s. 23:10.

Comment #178 - Posted by: Xman at May 29, 2011 5:52 AM

Did this one in our box Wednesday

For time:
Run 1000 meters

30 Handstand push-ups, parellettes, band assist

Row 1000 meters

12:10

Comment #179 - Posted by: Flyman at May 29, 2011 11:42 AM

m/42/150/5'7"

Row 1000
30 HSPU's
Row 1000

12:05

Comment #180 - Posted by: texinma at May 29, 2011 6:01 PM

Subbed 100 sumo upright rows for 1000m rowing. Also had help balancing on push ups.

15:32

Joni - Military press with dumbbells (10#) for pushups and sumo upright rows for rowing.

15:12

Comment #181 - Posted by: sblackburn 38/5'11"/203 at May 29, 2011 8:15 PM

21:54

Comment #182 - Posted by: Erik Mortensen at May 29, 2011 8:26 PM

10 mins sub'd row for a run, HSPUs were not FROM.

Comment #183 - Posted by: greg 39/6'3"/216 at May 29, 2011 10:45 PM

32 yom, 190 lbs


19:04

subbed sdhp for row

Comment #184 - Posted by: Jeff Weltmer at May 30, 2011 9:16 AM

9:35

Comment #185 - Posted by: Craig-Always Forward CrossFit at May 30, 2011 10:20 AM

10:35
scaled to 800 meter run
20 HSPU
80 SDHP 30#

tough wod but not impossible to get a good time for the burners.

Comment #186 - Posted by: Rough Robbie at May 30, 2011 12:44 PM

13:22

5'11" 185lbs

Comment #187 - Posted by: corey at May 30, 2011 2:05 PM

11:32 as Rx

Comment #188 - Posted by: Dan Mason M/225/5'11" at May 30, 2011 6:58 PM

home->kinsman->30 pike hspu->home
17:46

Comment #189 - Posted by: liam at May 30, 2011 7:04 PM

C-
no rower @ home

800m run
30 HSPU
800m run
9:40

Comment #190 - Posted by: Jeff & Charity @ CF Snohomish at May 30, 2011 10:20 PM

1000m run
20 x 88lb presses for HSPU
1000m row

12:05

Comment #191 - Posted by: david at May 31, 2011 6:47 AM

As Rx'd: 14:40

Comment #192 - Posted by: Dennis M/28/6'0/190 at May 31, 2011 7:43 AM

Run 1000m (it was a slow jog, knee still sore from 5miler on Sat.)
30 HSPU's - head to 3in. board
100 SHDL - 45 lb bar

16:22

Comment #193 - Posted by: knodes at May 31, 2011 8:25 AM

10:42 with Sumo DLHP sub for 1000m row

Comment #194 - Posted by: Swede (M/25/5'7/186) at May 31, 2011 9:47 AM

I like this one, catching up with WOD, a few days behind.

as rx'd

12:03

Trying a new pace and turns out I could have gone faster. That is a good feeling!

Comment #195 - Posted by: kevin s/ 74"/210/36yo/SJAFB at May 31, 2011 9:56 AM

27/m/5'11"/220ish
11:04 rx'd

Comment #196 - Posted by: Nickosaurus at May 31, 2011 12:34 PM

m/178cm/88kg/35y
17:18 sub 100 Sumo DLHP for 1000m row

Comment #197 - Posted by: gepeto at May 31, 2011 12:50 PM

11:48
HSPU with feet on bar.
Did regular pushups after 26 (I was DONE).

Comment #198 - Posted by: Augustus at May 31, 2011 12:56 PM

11:57 as Rx'd

Run- 4:30 (this should have been faster)
HSPU- 3:50 (13/5/3/2/2/2/2/1)
Row- 3:37

Not a bad effort

Comment #199 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at May 31, 2011 2:08 PM

as rx'd

12:11

Comment #200 - Posted by: al deezy m/34/150 at May 31, 2011 3:17 PM

10:26

Comment #201 - Posted by: ecp2 at May 31, 2011 7:57 PM

25/m/150/5'8

14:08 as rx'ed

Comment #202 - Posted by: TZ at May 31, 2011 9:01 PM

As rx'd 9:47 with 20secs or so to transition to rower

Comment #203 - Posted by: Scubasteve 39 168 at June 1, 2011 5:29 AM

13:00

Comment #204 - Posted by: St8Deke 29/M/250 at June 1, 2011 7:17 AM

13:33

estimated 1K on indoor gym track (11 laps)

Comment #205 - Posted by: georgecole3 at June 1, 2011 11:32 AM

Subbed push presses, 135 lb. in place of HSPU, 13:35. Run in 3:45, row in 3:30. Long time doing PP! Cash out: 150 hollow rocks.

Comment #206 - Posted by: Kamper M/47/200/74" at June 1, 2011 12:32 PM

At regionals,

Regionals workout #1:
8:09 (won my heat, 2nd overall in southeast)

Regionals workout #2
225# (tied for 16th)

great day!

Comment #207 - Posted by: brian p m/34/5'8"/169 at June 1, 2011 12:57 PM

11:47

Ran on a track, did hspu's against a wall. Transitions were slower than I wanted. Great workout.

Comment #208 - Posted by: Edwin 28/M/68"/170 at June 1, 2011 2:01 PM

f/34/142/5'1"

1000m run
30 HSPU' (feet on rack bar)
1000m run

17:24

Comment #209 - Posted by: sharlene raines at June 1, 2011 2:38 PM

11:15
HS Push-ups 45 angle

Comment #210 - Posted by: Chris O. M/41/5'10"/196 at June 1, 2011 3:12 PM

As Rx'd.
11:58


Mrs. Miyagi
As Rx'd.
14:26

Comment #211 - Posted by: Miyagi m/31/164.4# at June 1, 2011 5:39 PM

WOD #101 - Done on 6/1, same day as pullup/L-sit WOD. Used a treadmill for the run, handstand pushups on a box in pike position, and row with damper on 3/4.

Greg A.'s warmup, no pullups/dips, subbed dumbbell range of motion exercise
WOD Time - 17:16

M/42/5'11"/255

Comment #212 - Posted by: Pat Overton at June 1, 2011 8:33 PM

M.35.160.5'10

As rxd.....
12:22

Comment #213 - Posted by: SCHROEDER at June 2, 2011 9:39 AM

17:23

Comment #214 - Posted by: Ukkrew at June 2, 2011 11:02 AM

17:23

Comment #215 - Posted by: Ukkrew at June 2, 2011 11:02 AM

17:23

Comment #216 - Posted by: Ukkrew at June 2, 2011 11:03 AM

m/24/6'/200#
9:19 Rx'd

Comment #217 - Posted by: Brian B at June 2, 2011 3:17 PM

12:40 as rx'd

Comment #218 - Posted by: Dexter at June 2, 2011 6:45 PM

9:56

Comment #219 - Posted by: Pacers at June 3, 2011 4:31 AM

13:10
subbed 50 dips (not rings) - heavy clean and jerk yesterday

Comment #220 - Posted by: kfed at June 3, 2011 6:23 AM

subbed 100 sumo deadlift high pull for rowing.

time: 15'11

Comment #221 - Posted by: ccfeldt at June 3, 2011 7:20 AM

49 / 182

Doc says no impact (running) after menicus surgery. Therefore I did row-HSPU-row.

HSPU subbed as one foot over Smith machine and hands on 4" blocks, forehead to floor.

13:24

Comment #222 - Posted by: tom perry at June 3, 2011 11:15 AM

100 sdlhp
30 hspu
100 sdlhp

14:05mins

Comment #223 - Posted by: BarryT at June 3, 2011 3:51 PM

1000m run
30 HSPU progressions
100 45lb SDLHP

15:46

Comment #224 - Posted by: Henry M at June 3, 2011 6:11 PM

WU
14:19
Non Rx. Struggled with HSPU. ROM needs improvement.
M/50/196#/72"

Comment #225 - Posted by: RB at June 3, 2011 7:21 PM

11:12 strict handstand push-ups.

Comment #226 - Posted by: hillmanb at June 4, 2011 11:35 AM

m/37/5'9/181
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. DU. K to E.
11:06
Not bad overall. Pretty good job on runs. 3.14 for 800, about 4.00 for 1000. HSPU not bad. 15 unbr w/chest to wall, then 6, then 3-4 regular, chest to wall to 29 then 1 more reg.
Row not too bad overall. Kept under 2 min pace for most part. Slowed a bit in 7-8:30 range. Good heel drive though.

Comment #227 - Posted by: jrm at June 4, 2011 5:37 PM

Ran 1 mile (up hill to post, back)
30 x HSPU
100 x 45lb SDHP
16:20

Comment #228 - Posted by: ajax at June 4, 2011 6:24 PM

M/33/5'9"/155

Did this on 5/26.

13:02

Comment #229 - Posted by: Antun Karlovac at June 5, 2011 8:16 AM

15:43

Did it at JC...ran .63 miles for the 1000 meters which is cheesey but my only real option...did the HSPU using the pvc which makes it harder...don't get a lot of depth on those but I'm not big into breaking my neck...did the row right at the 4 minute mark

Comment #230 - Posted by: Cleveland at June 5, 2011 2:33 PM

subbed 100 sdhp
23:00
I'll be damned if I didn't spend the last 15 mins on the sdhp. need sum work there

Comment #231 - Posted by: illis m/30/170/5'10 at June 5, 2011 9:03 PM

14:31

Comment #232 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 6, 2011 10:54 AM

11:48

Comment #233 - Posted by: JT at June 6, 2011 11:04 PM

11:23

Comment #234 - Posted by: Phong 24/m/155/5'5" at June 6, 2011 11:06 PM

11:11
Busted counter on rower:125 strokes for 1000m

Comment #235 - Posted by: Christopher Denzer at June 7, 2011 5:03 AM

21.19. 5 min run and 4 min row. Achiles and back from dls.

Comment #236 - Posted by: JonNYC - xfit since 6/08 at June 7, 2011 10:01 AM

250 jump rope reps for row

16:19

Comment #237 - Posted by: Manchild at June 8, 2011 3:59 AM

12 min. Run on treadmill.

Comment #238 - Posted by: clark at June 8, 2011 8:01 AM

9:44 as RX'd.

Comment #239 - Posted by: Greg at June 9, 2011 5:48 AM

11:27

Comment #240 - Posted by: Kevin - m/39/6'/190 at June 9, 2011 2:01 PM

Rx'd
12:46

Came off the run at 4:00
HSPU took 4:59
Row 3:48

Comment #241 - Posted by: JBarr M/28/5'11"/195 at June 11, 2011 1:34 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 11:16
Run was on a treadmill (I did it at max speed 10 mph but that was not as fast as I would have wanted to go). The HSPUs were a little harder than I thought they would be, but they took me a little less than 3 minutes.
The Row was a great way to end the workout. I did it in about 4:06.
Great workout. My legs were really tired after the Row.

Comment #242 - Posted by: Anton at June 11, 2011 6:47 PM

I did this workout out 6/13/11. I've been gone for the past two weeks or so due to injury and a busy work schedule.

I modified this workout to:
1000 meters on a treadmill
30 HSPU progressions (pike from off of mats piled on a massage table)
1000 meter row

I finished in 16:26. I forgot my shoes so I did this workout in my socks. I had to run a little slower because the bottom of my feet were getting sore from the treadmill belt. I did the run in about 6 minutes and the row in around 3:50. I did the elliptical machine for about 4 minutes to warm up. Then I did the Plutchok abs, arm extensions, and hip stretch. I did one round of CFWU. I did TRX OH squats, Ys, Ts, and reverse Ys. I did 10 pull-ups (full body weight, broken), and the low ab isometrics.

Comment #243 - Posted by: RJB7 at June 13, 2011 4:59 PM

had to sub bike for the row because when i got to the rower 2 little old ladies were chatting while pretending to row. arrrgggg.

14:00

Comment #244 - Posted by: oschiro at June 14, 2011 1:03 PM

50/m/190

As Rx'd. 22:12

Comment #245 - Posted by: denob at June 16, 2011 8:02 AM

m/32/5'8"/170lb

didn't have a rower, had to do 100 sumo deadlift high pulls with 45lb bar, HSPU did 20 with no kip, last 10 had to kip

10:59

110 157 176
250 Cal

Comment #246 - Posted by: Adam Hamm at June 17, 2011 11:52 AM

25/m/155

as rx'd 10:19

Comment #247 - Posted by: Jason at June 18, 2011 6:10 PM

m/27/205/5'10"
CF day 37

Workout at home due to storm outage shutting down gym:

Run x1 around the block
12 x 30 seconds hand stand holds (working on stability)
Jump rope x 7 min (single unders + slalom)
Tailgate jumps into the diesel = 32" x 16

No time...just continuous work. ~ 35:00 or so

Comment #248 - Posted by: Sam J at June 20, 2011 9:27 AM

Buy-in: CFWUx1, Hamstring mobility including mWOD #272, 10 burpees.

WOD: 10:01.

Cash-out: 10 burpees, 1 muscle-up + 10 ring dips.

This went better than I thought it would. Felt pretty good during the run, nice consistent pace, came in just under 4:00. Did 3 sets of 10 HSPUs, with 30 seconds rest in between sets. Barely able to knock out the last 10. Tried for a 1:50 pace on the row. Just after 500m, I started slipping off pace a bit, but I sprinted at 100m left - maybe could have started the sprint a bit earlier. Anyway, finished the row at 3:42. Happy with this - I would like to get back to mixing in more running WODs, if I can just get the hamstring to cooperate.

Comment #249 - Posted by: Mel/38m/5'10"/180 at June 27, 2011 1:54 PM

14.12
subbed 100 sdhp's for rowing

Comment #250 - Posted by: faleep at July 2, 2011 11:02 AM

11:36

M/41/180

Comment #251 - Posted by: jayhawkcf at July 20, 2011 9:07 AM

Row: 1k
HSPU: x30
Row: 1k
13:39

Comment #252 - Posted by: Harpo m/44/5'7"/145 at August 20, 2011 4:34 PM

M/42/~145

Dealing with an osteochondral lesion in my left ankle right now; so, subbed the run with another row iteration.

1000m Row (4:19)
30x HSPUs (13 straight, then 8, then 5, then 4)
1000m Row (4:21)
= ~14'

In Christ,
Charlie

Comment #253 - Posted by: Charlie Salinero at September 10, 2011 7:49 AM

M/42/~145

Dealing with an osteochondral lesion in my left ankle right now; so, subbed the run with another row iteration.

1000m Row (4:19)
30x HSPUs (13 straight, then 8, then 5, then 4)
1000m Row (4:21)
= ~14'

In Christ,
Charlie

Comment #254 - Posted by: Charlie Salinero at September 10, 2011 7:51 AM

CFWUx1
15:27 (at gym, ran to the 2nd building around the corner)

Matt: 14:35
Sub elevated pushups for HSPUs

Comment #255 - Posted by: Doug at September 19, 2011 3:56 PM

Probably my favorite workout from the regional WODs. Did 25 HSPU in a row. 10:30 RX'd :)

Comment #256 - Posted by: Jason H. 22/M/5'8"/146lbs at June 19, 2012 9:57 PM
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