July 6, 2011

Wednesday 110706

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Compare to 100309.


Enlarge image

Always wanted to hike this mountain, but never felt I was in good enough shape to even attempt it. CrossFit has opened the door for me to attempt things I never thought I could do. Thank you for sharing CrossFit with us.
- Ed Hinojo

"Forward Rolls" with Jeff Tucker and Jeannie Bassi by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"The 2011 Europe Regional: Part 3", CrossFit Journal preview video [wmv] [mov]

"The large print giveth, but the small print taketh away."
- Tom Waits

Posted by Pukie at July 6, 2011 5:00 PM

Wow! Ok, I'll give it a try!

Comment #1 - Posted by: 45 at July 5, 2011 5:09 PM

Awesome challenge! I'm going to have to try this one.

Comment #2 - Posted by: Alex at July 5, 2011 5:12 PM

Holy Moly! Ill give it my best!

Comment #3 - Posted by: Matthew Lawrence at July 5, 2011 5:12 PM

um, who climbs a mountain in nike shock's?

Comment #4 - Posted by: Zack at July 5, 2011 5:13 PM

Will be scaling for first time in months

Comment #5 - Posted by: Brian at July 5, 2011 5:19 PM

Can anyone help me? Im new to crossfit, only my second week. Im 24 years old and played NCAA division 1. Im enjoying the challenge of doing crossfit, the WODs are pretty intense. However, Im not looking to lose weight, Im looking to put weight. Will crossfit help me? I´m just not sure if 50reps without rest will help me get there.

Comment #6 - Posted by: Andre at July 5, 2011 5:20 PM

Love the Tom Waits quote.

My guess is that athlete's at the Games should expect some form of legless rope climb. Not sure how you judge the "L", but legless is probably a chink in many an athletes armour.

Plus I suspect Dave Castro loves them!

Comment #7 - Posted by: Ronnieboy at July 5, 2011 5:21 PM

looks like he does, Zack.

Comment #8 - Posted by: collin thompson at July 5, 2011 5:22 PM

I wanted my six-year-old to see these awe-inspiring athletes, but find myself having a problem explaining the profanity filled dialogue.
A good interviewer should not rely on exploitatives to express them selves, it makes them look immature and childish.

Comment #9 - Posted by: Art at July 5, 2011 5:23 PM

Seeing as how CrossFit is full of soldiers, firemen, athletes, and warriors from every corner of the universe, I don't see any of us toning it down for Children on the CF main-page. Aside from that, there is an entire section dedicated to children that I'm sure your daughter would find just as awe-inspiring.

Comment #10 - Posted by: James at July 5, 2011 5:31 PM

@7 The child within us is profane

Comment #11 - Posted by: ian at July 5, 2011 5:32 PM

@Andre comment 5. I have been at this for 2 years now. And I have put on good weight but you will lean out a little I think. I'm in the best shape of my life though. And I have CF to thank for it! I love that I can go on any field or court and hang with people any day of the week.

Comment #12 - Posted by: Matthew Lawrence at July 5, 2011 5:34 PM

What can I do to sub the rope climb? I dont have one =/

Comment #13 - Posted by: Rodrigo at July 5, 2011 5:41 PM


Comment #14 - Posted by: Jack Cambra at July 5, 2011 5:44 PM

Man...we have one WOD with forward rolls as Rx'd. I've done it twice, exactly equal to the number of times I've left my lunch on the gym floor. What say ye, Sir Tuck?

Comment #15 - Posted by: bingo at July 5, 2011 5:45 PM

Overhead pistols are no joke. I've been working them routinely lately. Still nursing ths bicep tendon tear so no can do the climbs, but today I did overhead pistols as part of a 9-15-21-15-9 with back extensions, rows and GHD sit-ups.

Good luck all.

Comment #16 - Posted by: Steven Platek at July 5, 2011 5:53 PM

R these pistols or one leg supported on bench/box?

Comment #17 - Posted by: Lance at July 5, 2011 5:56 PM

Girl in the fwd roll is stupid-hot. Just throwing that out there. Anyway.....

Comment #18 - Posted by: M. at July 5, 2011 5:58 PM

Profanity is the attempt of a lazy and feeble mind to express itself forcefully.

Comment #19 - Posted by: Jacqueline at July 5, 2011 6:04 PM

holy cow,what a workout. i dont even know if i can do a 45 lb. ohs with one leg?? holy cow.

Comment #20 - Posted by: lei at July 5, 2011 6:27 PM

@#16 you forgot to add "... and it feels good too."

Comment #21 - Posted by: rowan at July 5, 2011 6:31 PM

Someone at HQ was in a bad mood when they made this workout...jesus. looking forward to the suck though!

Comment #22 - Posted by: Andy at July 5, 2011 6:45 PM

I think this looks amazing, its fun to do things out of the ordinary sometimes...that is if you have the access to the equipment required. And kids will be exposed to profanity eventually, just make sure they don't use it in front authorities or people they respect. [i don't mean to tell you how to parent, just my opinion]

Comment #23 - Posted by: kyryl reptushenko at July 5, 2011 7:01 PM

I can't be the only one that sees some workouts and thinks "f**k that!"

Comment #24 - Posted by: Curtis at July 5, 2011 7:07 PM

Anyone else notice what looks like a Glock on his right hip? As a CHL holder, this concerns me.

Comment #25 - Posted by: brian at July 5, 2011 7:07 PM

Profanity is the use of strong words by weak people...and it feels good! :) How's that?

Comment #26 - Posted by: Jacqueline at July 5, 2011 7:08 PM

Profanity is the use of strong words by weak people...and it feels good! :) How's that?

Comment #27 - Posted by: Jacqueline at July 5, 2011 7:09 PM


Comment #28 - Posted by: StunZeed at July 5, 2011 7:10 PM

Okay, break out the sundial for this one. Yowza!

Comment #29 - Posted by: gaucoin at July 5, 2011 7:26 PM

yeah Brian, I would not be concerned, just another pistol in plain sight. I think the military and other law enforcement carry them too.

Comment #30 - Posted by: kenny t at July 5, 2011 7:38 PM

yep, looks like that to me too

Comment #31 - Posted by: nate at July 5, 2011 7:41 PM

Tony Budding posted this the last time this showed up


Comment #32 - Posted by: Matthew Lawrence at July 5, 2011 7:43 PM

Andre @#5. Welcome to Crossfit! Crossfit is not designed to increase muscle mass across the board for all athletes. Endurance athletes will gain muscle mass, hard-core body builders would most likely lose weight. Follow the mainsite programming strictly until you figure out what it is doing for you, then augment the programming to pursue your specific goal. You can always modify the workout for a strength bias. E.g., instead of 20 reps at 50 pounds, 10 reps at 100 pounds. BUT... make sure you know what the 20 reps at 50 pounds is doing for you before change it.

Comment #33 - Posted by: Gabe at July 5, 2011 7:54 PM

anytime I see the cussing debate, when people start calling people ignorant because they use language that other people don't I think of my boy George Carlin and I smile! http://youtu.be/NL3bRyFrrG8 winning!

Comment #34 - Posted by: Kris Kepler at July 5, 2011 7:54 PM

Andre #5 - look at crossfitfootball.com

Comment #35 - Posted by: collin thompson at July 5, 2011 8:09 PM

5 Rds
2 Rope climp
4 HSPU on parrallettes
10 Pistols (alt, 5 each side), orange band

about 25 minutes.

Comment #36 - Posted by: Sammy J at July 5, 2011 8:15 PM

#30 Gabe

That's got to be the best answer I've seen to that particular question. Well put.

Comment #37 - Posted by: svenbanan at July 5, 2011 8:21 PM

Hey Im new to glorious crossfit training and want to know everything there is to know hah I love it. Checked the FAQ and can't find what "pood" means.

Comment #38 - Posted by: Eric bildfell at July 5, 2011 8:40 PM

#35: from the FAQs:

1.9. What's a "pood?"
Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

Comment #39 - Posted by: Bryan k at July 5, 2011 8:54 PM

I noticed a pistol, but don't think it's a Glock. In any case, it makes up for the Nike Shox. ;-)

Comment #40 - Posted by: Mike in L.A. at July 5, 2011 10:02 PM

been coming back to crossft and have been noticing that there aren't any WOD demonstrations anymore? Is this right or am I just not logging on regularly enough. I remember there were demos from people.

Comment #41 - Posted by: Matt at July 5, 2011 10:28 PM


Comment #42 - Posted by: TomO/44/M/200 at July 6, 2011 1:55 AM

#24 that is a springfield XDM

Comment #43 - Posted by: Nick at July 6, 2011 2:00 AM

17:57 not as rx'd

Subbed 14 L-sit towel pull ups for the rope climbs
HSPUs were done on raised platforms with depth as rx'd.
Overhead pistols were done using a 4.66 kg easy curl bar because there was no way I could get the 20 kg barbell overhead for this.

Did the best I could with it, and feeling the burn.

Comment #44 - Posted by: Mik at July 6, 2011 2:57 AM

@19. Copying and pasting a quote you read on the Internet is the attempt of a lazy and feeble mind to express itself.

Comment #45 - Posted by: Evan at July 6, 2011 3:22 AM

Ears should dip below hand level...hahahahaha

Also I was thinking that overhead squat thing didnt sound challenging enough for me, so how about also making it one armed, throwing a little weight on the bar and maybe executing with my eyes closed?

Cant wait to see the looks my fellow globo's give me on this one. Planning to sub L pull ups on the smith machine from seated position on floor, and I'm trying for 10 each round.

Comment #46 - Posted by: Lisa at July 6, 2011 4:13 AM

12:59 not as RX'ed

subbed pullups for the rope climb
regular HSPU (first time for me)
rx'ed the squats

Comment #47 - Posted by: Jason S. at July 6, 2011 4:17 AM

It makes me laugh that "Pukie" is now posting the mainsite WODs!

I would sure like to know which one of you is Pukie.

Can't wait to eventually be able to rx this one. In the meantime, can we get a demo video?

Comment #48 - Posted by: jMcKenzie at July 6, 2011 4:43 AM

Thanks Tony for the video! I have a feeling we'll be programming walking overhead figure 8's soon.

Comment #49 - Posted by: jMcKenzie at July 6, 2011 4:57 AM

Ah, the profanity discussion. Complete, already, with the concerned parent and the "weak minds" entries. Right on time, about every 6 months or so. Groundhog Day.


Having been here 6.5 years that would be 13 of these if I weigh in. Hmmm...I'm thinking of a profanity discussion Rest Day for me, but you all have fun with that. Let us all know how you did 6 months from now when we have the next one.

Comment #50 - Posted by: bingo at July 6, 2011 5:02 AM

Had to sub some stuff, but still a reasonable WOD. See here:

Took about 12 minutes to do 5 rounds.

Chris V.
Team EFS

Comment #51 - Posted by: Chris Vaughn at July 6, 2011 5:29 AM


5 rnds

6 towel pull-ups
5 band-assist HSPU, head to AbMat
10 OHS, 55#


Comment #52 - Posted by: mom to five at July 6, 2011 5:31 AM

Subbed regular pistols for OHS pistols, rest as Rx'd - 11:57

Comment #53 - Posted by: Townsend m/28/5'8"/140 at July 6, 2011 5:32 AM

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
One-legged overhead squat w/ broomstick, 10 reps


“We will have to repent in this generation not merely for the vitriolic words and actions of the bad people, but for the appalling silence of the good people.” ~ Martin Luther King Jr.

Comment #54 - Posted by: Espinosa m/26/5'11"/165 at July 6, 2011 5:39 AM

Big respect to anyone who did this WoD as rx'd. I tried the 45# OHS and failed miserably. The broomstick pistol was a great challenge nonetheless, and I will start incorporating pistols into my warm-ups.
L-rope climbs were daunting, as I was having difficulty holding on to the rope without the assistance of a leg wrap. I started doing a kipping-L-climb after about five feet into each ascent. Hands and arms are toast!

Comment #55 - Posted by: Espinosa m/26/5'11"/165 at July 6, 2011 5:48 AM

sub'd 5 L pull ups for each rope climb and could only go about halfway down with the OHPS

20mins flat

Comment #56 - Posted by: Fernando at July 6, 2011 6:16 AM

14:58 Rxd

Comment #57 - Posted by: Carl Edwards at July 6, 2011 6:26 AM

Subd 5 L pull-ups for each round of rope climb at globo gym

otherwise as rx'd


Good one! Shoulders are still feeling it.

Comment #58 - Posted by: K Stuessy/ 73"/203/SJAFB at July 6, 2011 7:02 AM

5 rds:
15' regular rope ascent
5 hspus to 2 abmats
15lb bar one legged ohs to 16" box + 2 plates, 10 reps


Comment #59 - Posted by: brittk at July 6, 2011 7:14 AM

Thrusters to 16 inch plyo box and 25 lb bumper
All else as rxd

Comment #60 - Posted by: Jonblaze at July 6, 2011 7:14 AM

1RM Goblet Pistol w/ DB: 55# each leg

"Tricep pushdown rope" L-pullups X 5
OH Pistols w/ PVC X 10

Comment #61 - Posted by: Curtis Warren at July 6, 2011 7:25 AM

Can we get a mike on Sevan or whoever is doing the interviews with people during the games? Those regional interviews with people, I can't hear what he is asking them. The answers are clear, but questions...sometimes I have no idea what he is asking.

Comment #62 - Posted by: Josh Bailey at July 6, 2011 7:48 AM

(subbed 1 ascent with 15 L-towel pull-ups and one-legged OHS with 95lb OHS)

Comment #63 - Posted by: gb 43/m/71"/185# at July 6, 2011 7:59 AM

Got my first HSPU today (approx 2 months into the game)! Had to make a whole bunch of substitutions, but I'm still pretty psyched.

Comment #64 - Posted by: Jonny at July 6, 2011 8:15 AM

1 L rope climb
5 hdpu
10 1 leg ohs with PVC

Pack with 3 rounds:
15 towel pullups

Comment #65 - Posted by: cory at July 6, 2011 8:19 AM

just have to comment on this workout. What's next, tongue pull-ups? OH BB pistols sound like a great way to get hurt. Really been dissapointed with the programming over the last number of months. HQ is trying too hard to come up with obscure movements that end up missing the mark. Just my 2 cents.

Comment #66 - Posted by: Wardo at July 6, 2011 8:35 AM

OH Pistols to 16" box with 25lb plate on top(should have gone lower)
All else rx'd

HSPU terrible but still getting better.

Comment #67 - Posted by: justaman - liberty, sc at July 6, 2011 8:36 AM

subbed HSPU negatives and did regular one leg squats


Comment #68 - Posted by: JFA at July 6, 2011 8:37 AM

L ropes Rx
didn't get ears through on hspu
subbed 1 leg squats w/ 10# plate under heel

@Wardo, I respectfully disagree. At the heart of our philosophy is variation, which prepares us for the unknown. Webster defines "obscure" as "relatively uknown" and the latin root of obscure (obscuros) means "covered over."
But all that is beside the point. As long as the movements generate observable, measurable, and repeatable data yielding quantifiable work capacity across broad time and modal domains, then we meet our stated goal of training general physical preparedness/fitness. If we omit something because we deem it obscure, then we necessarily restrict our range of work capacity. More random stuff = better preparation for unknown stuff.

Comment #69 - Posted by: GAC - M/28/6'4/185 at July 6, 2011 8:48 AM

whats a work out that i can do instead of the rope climb

Comment #70 - Posted by: dustin at July 6, 2011 9:27 AM

2011-07-06: Sub: 8ft L's, 4 PHSPU's, 10 reg alt pistols. 15:03.
2010-03-09: Sub 4rnds:"Shrimp" crawl 25M, 45# OH Lunge 25M, and 5 HSPU. 13:07 (2:24-4:15)

Comment #71 - Posted by: gs at July 6, 2011 9:41 AM

@ Steven #16 - did you start with some sort of progression on pistols? I can do 1/2 ROM at best

w/u - static n-s, bar dislocates, cfwu x 1 (5's), 3 towel pullups, 3 L-pullups, 3 Smith bar-HSPU progressions, 3 24# bar pistols each leg, 1/2 ROM, 250m row

w/o - no rope, no HSPU, no pistol, miss hanging with my pal the C2, so subs galore + an add-in...5 r. for time of

- 5 towel pullups, 5 L-pullups, 10 Smith bar-HSPU progressions, 10 1/2 ROM pistols (5 each leg) with 24# bar, 250m row (around 400-450m round 5, C2 was bonking)


c/d - 10 K2E

Good sweat and around 160-165 pulse when done. Lesson learned: figure out how to add pistols, HSPU progressions, and (the despised) towel pullups weekly...

Comment #72 - Posted by: matt h - m49 | 5;11" | 186bwt at July 6, 2011 9:56 AM


Ummm I kinda scaled this one

5 rounds of:

1 L pullup. strict
1 13' rope climb
5 pike pushups onto parallettes with my head going past the bars
10 1 legged squats with an approx 10# metal bar over my head onto a 12" bench. alternating legs

Time: 17:15

Well... the rope climbs are getting faster and I think I could have managed 2 L pullups instead of 1 each round.

Comment #73 - Posted by: JuliePlatt at July 6, 2011 9:59 AM

pretty sure I am not going to take my programming cues from Pukie..

Comment #74 - Posted by: Aroden at July 6, 2011 10:02 AM

Scaled OHS to 15kg/33lb bar:


One-legged OHS, wow! That was different!

Comment #75 - Posted by: james.patrick [M/49/66"/135] at July 6, 2011 10:15 AM

Wardo: Concur. GAC: Respectfully disagree. Among other things, the "randomness governs" answer would seem to advocate for Wardo's suggested tongue pull-ups.

I wonder sometimes if the increasingly esoteric movements on the main site are less of an attempt to prepare for a need to respond to random events and more of an attempt to distinguish Xfit from globofit, given Xfit's increasing acceptance into mainstream fitness.

On the other hand, many thanks to Coach for having provided for free years worth of wods that I love.

Comment #76 - Posted by: nicole emms at July 6, 2011 10:19 AM

22:19 Rough one!
-on rope, got up half or 3/4 of the way hands only, before catching it with feet; L-sits not happening
-parallettes, as Rx'd great exercise!
-OHS, as Rx'd, touching butt to tire - a one legged box squat of sorts; one or two great wipeouts!

Comment #77 - Posted by: TRN III at July 6, 2011 10:19 AM

I subbed or modified every exercise:
5 L-PU
5 reg. HSPU
10 45# one legged squat w/ trail leg supported behind me. (alt. legs)


Comment #78 - Posted by: Rough Robbie at July 6, 2011 10:22 AM

This Wod should be named Chernobly. It was horrible
12:21 rx.

Good luck to everyone.

Comment #79 - Posted by: Matt at July 6, 2011 10:37 AM

Someone already said this, but check out crossfitfootball.com they split the workout into strength work and conditioning work...the strength (squats, deadlifts, presses) have helped me keep weight on...when only doing the mainsite programming I lost about 10 pounds and was at about 180#...I stuck to football for a while and got up near 200#...and if I cut out a metcon here and there, I tend to bump up over 200# for a few days here and there...

Or, a lot of affiliates program their workouts to include strength work and then a metcon also...so find one close by and check them out for a few months and decide what you like.

Comment #80 - Posted by: Drew at July 6, 2011 10:43 AM

Wow can't even attempt rx.
didn't have a rope so I did pullups using the handles where my palms face each other 12 reps

not very good at hspu's so I put my feet up about 5 ft high. Did 10 reps. one leg squats absolutely kill my knees so I did both legs for 15 reps

5 rds 16:18 m/41/5-9/195

Comment #81 - Posted by: brian hirt at July 6, 2011 10:53 AM

age 21 bw 170

10:58 for 3 rounds

handstands done wall-facing in strict hollow body. but i'm actually pleased that i did pistols and the L climbs. first time in a workout for either. i did this workout more for form than time. still very difficult

Comment #82 - Posted by: Chris S at July 6, 2011 10:56 AM

Wednesday 110706
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

rope climb RXd

HSPUs to ground, regular HSPUs

overhead pistols to a box. I couldn't go to ATG.

Time 11:16

All reps unbroken except first set of HSPUs where I just came off the wall, balance issue.

Comment #83 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at July 6, 2011 11:07 AM

subbed everything...

5 rounds for time of:
10 pullups
10 pistol squat left leg
10 pistol squat right leg


Comment #84 - Posted by: cnc at July 6, 2011 11:08 AM

11:14 rx'd

Comment #85 - Posted by: ken roberts at July 6, 2011 11:42 AM


OH SQUAT as rx'ed
with bench support

HSPU's against wall
with hands on elevated benches



Tough. Time would have been longer if I had and area to climb.

Comment #86 - Posted by: tuffnutt at July 6, 2011 12:17 PM


Five rounds for time of:
7 foot L-rope climb (seated start), 3 ascents
5 handstand push-ups on push-up holds, top of head 4 inches below hands
10 Overhead one-legged squats, 33 pound barbell (15kg)


Comment #87 - Posted by: Memuc at July 6, 2011 12:38 PM

Subbed everything
5 rds
10 pull ups
5 45lb dumbbell press
5 assisted pistol squat each leg (knees feeling that one!)

Forgot my watch, guessing about 20 minutes.

Comment #88 - Posted by: Roger M. M/35/175/66" at July 6, 2011 12:39 PM

10 L pull ups
Stacked 2 bumpers each side for handstand pushups
Completed all the one legged ohs with 45lbs. Bar
Almost fell on my ass a few times
Took a lot of time and skill. I think we will see this movement at the games. Took 30 minutes

Comment #89 - Posted by: Jeff A at July 6, 2011 12:46 PM

Subbed rope with 5 L pull ups. And did 95 OHS in place of the one legged things they recommended. I'd still be doing them if I had done it as rx'd.

Regardless though, I did it in 12:16.

I am gonna try crossfitfootball.com for a while. See how that goes.

Comment #90 - Posted by: Alex M/25/5'11"/170 lbs at July 6, 2011 12:46 PM

10 L-Pull ups
10 pistol squats


Comment #91 - Posted by: nucf m/25/5'7"/155 at July 6, 2011 12:53 PM

Subbed 10 L pull ups for rope climbs
Stacked 2 45 lbs. bumpers on each side for hspu
Completed one legged ohs with 45 lb bar.. Took forever almost fell on my ass a few times. I think this movement will be in the games. 30 minutes to complete.

Comment #92 - Posted by: Jeff A at July 6, 2011 12:54 PM

I totally sucked at this WOD. 17:30; subbed 30 regular overhead squats for the pistols as I could not do them. Now that I know where I have a weakness I can work on fixing it.

Comment #93 - Posted by: Arthur at July 6, 2011 12:57 PM

Great pic. Mitch Gray Crossfit

Comment #94 - Posted by: Mitch at July 6, 2011 1:13 PM

1st time:
subbed everything...

5 rounds for time of:
10 pullups
10 pistol squat left leg
10 pistol squat right leg


2nd time (2 hours later):
subbed everything...

5 rounds for time of:
10 pullups
10 pistol squat left leg
10 pistol squat right leg


Comment #95 - Posted by: cnc at July 6, 2011 1:25 PM


Subbed 10 L pullups per rope climb, HSPU were done with hands on 4" risers, head to floor. One legged squats with 25lb plate held overhead.

Comment #96 - Posted by: Sheldon N (M/34/6'/185) at July 6, 2011 1:26 PM

6 jumping towel negative pullups


Comment #97 - Posted by: april at July 6, 2011 1:40 PM

Weighted overhead pistols to a 25lb bumper to a 16 inch plyo box
Forgot to subtract 2 mins from the staggard start so actual time was

Comment #98 - Posted by: Jonblaze at July 6, 2011 2:08 PM


Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

Time: 7:44

This was a very awkward workout!

Comment #99 - Posted by: Drewpy at July 6, 2011 2:24 PM

One leg squat is a rear foot elevated split squat, isn't it? I thought if it was pistols they would say "pistols" LOL...clarification? thanks:)

Comment #100 - Posted by: peteman at July 6, 2011 2:43 PM

5 rds

Subbed rope climb with tricep extension rope over pull up bar for pull ups. 10L pull ups.

Used steps for handstand push ups.

one leg on a box for 1 leg squats.


Comment #101 - Posted by: KO at July 6, 2011 3:25 PM

5 rounds

15 L pull ups
5 parallette HSPU
10 15lb dumbbell one legged OHS


first time doing pistols with weight overhead. rough. will work on those.

Comment #102 - Posted by: Kevin A. at July 6, 2011 3:26 PM

Not as rx'd
Did 15ft rope legless ascent
5 handstand pushups
45lb overhead squats single leg using a chair for assistance.


Comment #103 - Posted by: Michael at July 6, 2011 3:50 PM

That was a ridiculously hard workout. M/40/138 used a 10pd plate on the pistols

Comment #104 - Posted by: Kelly Hutchins at July 6, 2011 3:56 PM

Subbed 15 chest to bar pullups for rope climbs.
Used 15lb dumbell for OHS

Comment #105 - Posted by: Matthew Burritt at July 6, 2011 3:58 PM

Rope climb 12 feet - no L, but no legs
5 hspu, no parallette
10 95 lb. overhead squats

Comment #106 - Posted by: SB at July 6, 2011 4:04 PM

5 pullups and 5 k2e for rope climb
5 hspu- head as close as possible to floor
10 75 lbs. OHS


Comment #107 - Posted by: thinlizzie at July 6, 2011 4:06 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
One legged squats 2-2-2 alternating

15 L towel pull ups per round
15 HSPU w/feet on rack assist per round
10 pvc overhead one legged squats per round
foam roll after

Compared to 100309: 29:28

Comment #108 - Posted by: Sesoku at July 6, 2011 4:14 PM

L-pull ups with towel
hands stand pull ups

I fear my legs just couldnt do the overhead one legged squat with the bar so I just grabbed a piece of bamboo and tried it that way, I would get a few correct reps in however I need to really work on it. great WOD 25:01 not ashamed at all!

Comment #109 - Posted by: Greg at July 6, 2011 4:17 PM

rope climb - no legs
only 25% rom w/hspu's on par
20 lb and 1/2 rom for squats

Comment #110 - Posted by: Kyle A. at July 6, 2011 4:24 PM

14 ish - funny looking L rope climb, perfect parallette hspu - and terrible one leg ohs. terrible i say... fell once - nice bruise on my shin from the bar.

Comment #111 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at July 6, 2011 4:32 PM

5x L pullups
5x HSPU with feet on ladder step 4.5' or so
10x pistols alternating sides.

First time I've managed pistols since knee surgery. Finally broke thru the mental block. Woot!

I may be weak minded. 10 years in the Navy (submarines) and I have difficulty communicating without f bomb punctuation. I really try, but man it's hard.

Comment #112 - Posted by: Jim S. at July 6, 2011 4:54 PM

10 l-rope pullups
dumbbell hspu - not quite all the way down
dowel oh1ls- still tough


ok coach...you win!!

Comment #113 - Posted by: controlfreak at July 6, 2011 4:58 PM


W/U: 3 rnds of erg row, 10 cal; AbMat sit-up, 10x; push-up, 10x; OHS, 10x.

Sub towel L-pull-ups for rope climb: 24:22 (active rest).

C/D: skipped.

Off PR by 4:44. However, this is my active rest cycle so nothing was rushed. Sub'd 15 towel L-pull-ups for each rope climb. Most of the time was spent working on pistol depth. Better than last time, but I'm sure none of the reps would count during a competition (esp. on the left side).

Comment #114 - Posted by: rjf (Since 07-20-07. WOD no. 1086) at July 6, 2011 5:01 PM

3 rounds

1 rope climb progression (5 pike to standing)
5 handstand push up progressions (feet on 24" box)
10 assisted one legged squats (5 each side)


Comment #115 - Posted by: Adeax at July 6, 2011 5:10 PM

Almost done doing all the girls. Today was Eva.
5 Rnd MD'd
Run 800m
20 KB Swings, 2 pood
30 Pullups


Comment #116 - Posted by: JF Lauzon M/24/5'10"/160 at July 6, 2011 5:23 PM

Comment #72 - Posted by: matt h - m49 | 5;11" | 186bwt at July 6, 2011 9:56 AM

Matt, about 5 months ago I completely ruptured my distal biceps tendon leaving me with little to be done upper body. I worked squats of all sorts and when I progressed toward pistols I started with high heel (use lifting shoe or board) and counterbalanced with KB. Then I moved the KB closer to my body. To test for strenght I threw some chains over my neck - I got about 50+ pounds for a 1 rep max once. Then i started working OH pistols with PVC, then pvc filled with sand and crete, then girl training bar, and so forth.. Good luck!

Comment #117 - Posted by: Steven M. Platek at July 6, 2011 5:57 PM

5 rounds
15 towel pullups
5 hspu with feet over power rack
10 one legged squats


Comment #118 - Posted by: Kevin McClellan 49/195 at July 6, 2011 6:17 PM

just under 18 min and completely scaled

jumping pullups instead of rope climb
hspus without paralettes
wooden dowel instead of oly bar

felt "special" on the oh pistols. respect to boz and kelly...you guys make it look so easy.

Comment #119 - Posted by: Chrissy 30/F/4'11"/105 at July 6, 2011 6:28 PM

x3 395
x1 415

skip 7th rnd

HSPU's on 4" parallettes, head to ground, facing wall, hollow.

L-rope climb, practice 45#OH pistols (this was a joke after the hspu/rows)

Comment #120 - Posted by: brian p m/34/5'8-1/2"/168 at July 6, 2011 7:48 PM

Steven #117, *really* helpful info on how you progressed to pistols -- thanks.


Comment #121 - Posted by: matt h - m49 | 5;11" | 186bwt at July 6, 2011 8:39 PM

15' rope climb, 1 ascent (1st time doing rope climbs)
hspu, rxd
10 atg pistol squats, alternate leg

Comment #122 - Posted by: aermio m/32/5'7"/153 at July 6, 2011 10:13 PM

To the pair above complaining about the programming, this is not a first time for any of these movements, so wait until you've been around the program for more than two months before you get on your soapbox about odd movements. One legged overhead squats are a good way to get injured if you don't have the strength or ability to do one legged overhead squats. That's why you should scale to ability, and stop getting upset because you can't do the wod rx'd.

Scaled to weighted pistols right leg, not weighted left. I don't think I'll ever be able to do weighted pistols on the left unless I go under the knife on my knee. Took a long time.

Comment #123 - Posted by: Matthew at July 7, 2011 12:31 AM


Comment #124 - Posted by: pvcgunner at July 7, 2011 1:34 AM


Comment #125 - Posted by: ulysses137 at July 7, 2011 3:06 AM

31.55 rxd
that was a challenge

Comment #126 - Posted by: Matt Swift at July 7, 2011 3:09 AM


5 rounds

6 towel pull-ups
6 HSPUs (hands on floor & using 1/2" Iron Woody bands)
10 95# Overhead squats



5 rounds

6 jumping towel pull-ups
10 hand release push-ups
10 35# overhead squats


Comment #127 - Posted by: nutfam at July 7, 2011 4:38 AM

CF day 75...things are getting better...
Body is changing, stamina is improving, strength in all lifts is going up. It's taking time, but it's moving in the right direction.

WU x 3
Walking lunge x 12 ea
Shoulder circles
OH squat x 12
Situp x 12
Back ext x 12
Dip x 12
Pulldown x 12

Didn't make it. Did the shoulder press WOD the day before, and it killed my delts. Got through one set of HSPU, then had to go to negatives on the second set, and then I just practiced handstands on the third set.

3 rounds in 33:42 before I couldn't hold on to the towels, couldn't do a HSPU, and couldn't do one more squat.

15 towel pullups for rope climb (no L)
HSPU done on dumbbells
One leg squat done w/o weight

Comment #128 - Posted by: Sam J at July 7, 2011 8:30 AM

I like Tom Waits.

Comment #129 - Posted by: Devin at July 7, 2011 8:39 AM

sub'd 10 rope pull ups for rope climb

Comment #130 - Posted by: Kelly at July 7, 2011 8:55 AM

5 rounds...

5 Pulls
5 Pushups
5 Dips
10 95# Front Squats
50 Weighted Sits
500 M Row

Comment #131 - Posted by: dyagg at July 7, 2011 9:01 AM

subbed two ascents of 2m rope climb from sitting
handstand push ups on 2x2.5 kg plates
overhead squats @ 40kg

time: 27'25

Comment #132 - Posted by: ccfeldt at July 7, 2011 9:39 AM

10 PUs
10 95# OH Squats

Comment #133 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at July 7, 2011 9:51 AM

5 rounds for time:
5 pullups, tuck knees
5 press L, 55#
5 press R, 55#
5 overhead tactical lunge L, 70#
5 overhead tactical lunge R, 70#


Comment #134 - Posted by: Jason Hudson at July 7, 2011 10:36 AM

Jeff @ 2.0
Subbed ring HSPU for parellete HSPU. Went to abmat at about the height of the bottom of the rings. No climbing with the legs.

Comment #135 - Posted by: Jeff & Charity @ CF Snohomish at July 7, 2011 10:57 AM

5 Rounds
15 beginner towel pullups
5 hand-stand pushups
10 one-leg squats (hands on bar for balance)


Comment #136 - Posted by: Rggr at July 7, 2011 11:13 AM

24 / M / 5'9" / 135lbs

Scaled to 5 rounds of
15 jumping towel pull-ups
5 handstand push-ups
10 one-leg squats, alternating


I tried the one-leg overhead squats with a broomstick during my warm-up but fell on my ass about four times out of five, so I decided to do regular pistols. The pistol OHS will be another skill to work on during warm-ups and off days.

Comment #137 - Posted by: BC at July 7, 2011 12:09 PM

27:00 scaled to:
5--l pull ups/4--HS push ups on paralletes to ears/4--45lb OH one leg sqts.

Comment #138 - Posted by: EJ at July 7, 2011 12:39 PM

32 yom, 190 lbs

14:32 (pr)

subbed 15 L pull ups, 10 hspu, 10 one leg squats: time was 22 something last year

Comment #139 - Posted by: Jeff Weltmer at July 7, 2011 3:29 PM

26:50 for 5 rds: 15 pull ups, 5 hspu, 10 alternating arm & leg 35lb kb 1-arm ohs resting leg on bench. 1k run wu 4:53. 1st wod in 2 weeks.


Comment #140 - Posted by: kevin o at July 7, 2011 4:10 PM

15:06 Rx'd with 45# bar ... Not all would fit onto one youtube video but here :)


Comment #141 - Posted by: Talayna Fortunato at July 7, 2011 4:50 PM

13:54 @ crossfit snohomish

Comment #142 - Posted by: JDisch at July 7, 2011 6:27 PM


Comment #143 - Posted by: myles456 at July 7, 2011 7:14 PM

(2 legless rope climbs) 3 using legs
Paralette HSPU to 4 Abmats
Pistols with 15#


Comment #144 - Posted by: Aimee Lyons at July 7, 2011 7:24 PM

used bar in cable machine on 6.25kg to help one legged squats. standard HSPU.
lost count of rounds so either: 12:37 or 15:09 (probaly the latter!)

Comment #145 - Posted by: Jack - Hitchin at July 8, 2011 7:09 AM

7 L-pullups
10 1 leg squat w/PVC overhead, alt. legs, other leg on bench


Did BS and BP strenth w/o pre WOD.... shoulders were done, only got 1 full HSPU out of 25, rest partial....

Comment #146 - Posted by: knodes at July 8, 2011 7:32 AM


I like the variety...I'm not complaining...but as of now no access to a rope or rings so subbed 30 jumping pull ups for the rope climb and did 15 hspu facing the wall...didn't get a lot of depth at all with the one legged squats...I'd like to try that again

keep the funky stuff coming...I like to mix it up



Still no rings so again subbed 30 Jumping PU for the rope ascent and did 5 hspu this time using the pvc braces at JC...can't remember if I used the braces or not the first time around but they make it a lot harder...still got lousy depth on the squats


Comment #147 - Posted by: Cleveland at July 8, 2011 8:05 AM


Ah, where to begin...

3 rounds only
Normal pistols
15 L ring(single) pull ups (10 only on 3rd round)


Comment #148 - Posted by: Craig B at July 9, 2011 2:26 AM

Getting back into it after a long layoff.

Puppy sub from Brand X - 5:40


Comment #149 - Posted by: ecj at July 9, 2011 7:54 AM

Five rounds for time of:
5 Dead hang Pull-ups / 10 Leg raises
5 Handstand push-ups, using perfect push up handles
100 pound sandbag shoulder squat, 10 reps each shoulder
WOD every other day>Working swing shift, except weekends

Comment #150 - Posted by: Pete In Sun City at July 10, 2011 9:23 AM

5 rounds

no leg rope climb as high as possible then regular to 15'
5x hspu
10x seated oh pistols 45#


Comment #151 - Posted by: JoeR at July 11, 2011 3:25 AM

CFWU-1. Had to scramble to get it in between WODs at Triangle.
15:50 - 4 rounds.
Had to shortcut due to next WOD at Triangle. Messed up & did 10 pistols each side though.
L rope climb not too bad. Little tough getting down on later rounds.
Couldn't do parallette HSPU. Need to work on these. Couldn't kick up very well. Seemed to help to get hands a little further away from wall.
Only used 15 lb bar for pistols.
3/9/10: 18:08
Didn't push hard at all. L PU not bad.
HSPU no parallettes. Just tried to get head to floor.
Subbed 15 L rope PU for rope climb.
Just PVC for OHS.

Comment #152 - Posted by: jrm at July 11, 2011 7:36 AM

15 towel pull ups (little springs in later reps)
5 HSPU (using push up grips, nose to ground)
one leg squats 20 reps (alternating 10 each leg)

finished with (light) front squtas x5, 60,60,60,70,70k

Comment #153 - Posted by: zenoperegrinus at July 12, 2011 3:44 AM


Comment #154 - Posted by: zenoperegrinus at July 12, 2011 3:45 AM


5 rounds

10 pull ups w purple band
5 HSPU w feet on bar (not parallette)
10 one-leg squats


Comment #155 - Posted by: sharlene raines at July 12, 2011 10:00 AM

11 L (best I could near the end) towell pull-ups
25 lb one leg squats

Comment #156 - Posted by: Jason O'Dell at July 12, 2011 3:42 PM

M/ 37/ 133 lbs/ 5'-6"
I did RX for first round but then shifted to because I was going too slow and it was a little too hard for me: (I felt a twinge in my shoulder afer the first round as well and didn't want to push it to get injured)
30 lb bar for last 4 rounds
and then I did a small handstand bar on top of 25 lb plates which was just about as Rx for HSPUs

I did almost all HSPUs as singles and the first round was too high and the double plates were slipping around so that made it even harder.
I tended to hold the bar in front of me a bit not quite a perfect OHS type position.
This is a very challenging WOD.. I did this previously and it is a grinder as far as I'm concerned.

Comment #157 - Posted by: Anton at July 13, 2011 7:09 AM

15 jumping pullups
15 straight leg raises in ab chair
5 handstand push-ups knees on 20" bench
20 pound barbell overhead squat, 10 reps


Comment #158 - Posted by: Susan M at July 14, 2011 11:46 AM

L rope climb rxd except 5th rd, HSPU on 10 kg plates, OHS pistols with 8.5 kg bar = approx 25 mins, couldnt get exact time as Jet was chucking tanty mid wod and had to attend to him.

Comment #159 - Posted by: inez at July 14, 2011 10:14 PM

Doubled up today:
WU: 30min 2mile walk on CC course, then drive to CF.

5rnds of: 15' L-Rope Climb from ground, 5xHSPU on parallettes forehead to ground, 10x45# OH one legged squat


(depth on pistols was poor and did not hold L on way down from rope)

10min snatch practice at 75# then

AMRAP 25min:
7xL-PU, 9xHSPU, 11x36" Box Jump:

11 rnds + 8 BoxJumps

all PU and HSPU unbroken, jumps were slow as usual.

Comment #160 - Posted by: brian p m/34/5'8-1/2"/170 at July 16, 2011 10:21 AM

9:50 rx'd

then AMRAP 25min: 11 rnds + 8 jumps

Comment #161 - Posted by: brian p m/34/5'8-1/2"/170 at July 16, 2011 10:22 AM

6:51...8 towel p ups, regular handstands reg one leg squats

Comment #162 - Posted by: Pacers at July 20, 2011 3:11 PM


Comment #163 - Posted by: Kevin - M/190/6'/39 at July 21, 2011 6:45 AM


Felt like I never really got out of 2nd gear.

Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups (3 Abmat - bothers shoulder)
10 One-legged squats (used blue band to prop)

Comment #164 - Posted by: JT at July 23, 2011 7:01 PM


- 15' L-rope climb (Subbed 4 towel L-pull up)
- 5 parallette HSPU (with kip)
- 45lb barbell 1-leg OHS, 10 (to 20" bench)


106 147 169
250 Cal

Comment #165 - Posted by: Adam Hamm at August 15, 2011 5:13 AM
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