August 3, 2011

Wednesday 110803

CrossFit Games Event 8

Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Graham Holmberg 104 reps (4 SDHP), Rebecca Voigt 67 reps (17 Toes to bar).
Post reps completed to comments.


Enlarge image

Jenny LaBaw and Annie Thorisdottir.

"Cooking With Nick Massie: Ginger Vinaigrette", CrossFit Journal preview video [wmv] [mov]

CrossFit New England, The Affiliate Champions - video [wmv] [mov]

The Summer Affiliate Gathering, August 19-21, Big Sky, Montana - video [wmv] [mov]

"It's not what happens to you that determines how far you will go in life; it is how you handle what happens to you."
- Zig Ziglar

Posted by Pukie at August 3, 2011 5:00 PM

Rock it

Comment #1 - Posted by: Teecee at August 2, 2011 5:01 PM

Graham did 107 reps in 3 minutes? hmmm

Comment #2 - Posted by: Andy at August 2, 2011 5:02 PM

how many 45 lb sumo deadlift hi-pulls for a 20 calorie row? Thank you

Comment #3 - Posted by: Brian at August 2, 2011 5:08 PM

@3: I usually swap one for one.

Comment #4 - Posted by: Sinal M/32/5'9"/221 at August 2, 2011 5:13 PM

at some point strength gains sacrifice speed, have the games programming placed too much emphasis on strength? i'm not saying its reached that point yet but if every year the prescribed weights increase wont the scales be tipped? I couldnt help but think as i was watching the beach wod at the games that the majority of the athletes were looking really massive. I really had never had those thoughts in years past. Should the WODs continue to get heavier ? Interested to hear some thoughts. Im not a hater, love crossfit, love the games, im a kool aid drinker...just wondering if anyone else is thinking the same

Comment #5 - Posted by: kyle at August 2, 2011 5:18 PM

Dehydrated / sick DND

Comment #6 - Posted by: Pete In Sun City at August 2, 2011 5:18 PM

so that workout is only three minutes, nothing else? Or am I reading this wrong?

Comment #7 - Posted by: Nick at August 2, 2011 5:33 PM

how do you do this workout?

Comment #8 - Posted by: jake at August 2, 2011 5:38 PM

Nick I don't understand the rounds and reps in three minutes either. Please help.



Comment #9 - Posted by: Jason at August 2, 2011 5:39 PM

Did the end workout for time
Sub 25#db thrusters for wallball
Sub 115# bb SDHP for KB SDHP
Scale 115# bb shoulder to overhead
Sub 30x 7 yard plate run 45# plate for sled push (No prowler/sled available)

I may do this one as indicated in the CF Games WOD (Amrap 3, Amrap 6, for time) with the same substitutions and see how it affects this end time.

Comment #10 - Posted by: sdt at August 2, 2011 5:51 PM

the WOD is only 3 minutes long. Start with the 20 cal row, and continue on down the list until 3 minutes is up. However far you got is your score. So if you do 20 cal row and like 25 wallballs in 3 minutes your score would be 45.

Comment #11 - Posted by: Allen Huang at August 2, 2011 5:52 PM

I think rather then 3 mins we're going to do 1 round expect the sled pull (no sled)

Comment #12 - Posted by: Ryan at August 2, 2011 5:56 PM

I'm going to go ahead and predict the 6 min amrap for tomorrow...

Comment #13 - Posted by: BCG at August 2, 2011 6:07 PM

It seems rather ridiculous to invent an AMRAP workout with such a short duration as to make completing one round impossible. Not sure what HQ was thinking here.

Comment #14 - Posted by: Matthew at August 2, 2011 6:12 PM

# 13 I'm with you, followed the next day "for time"......

Comment #15 - Posted by: Ssscaler at August 2, 2011 6:12 PM

How can James Hobart be competing with New England if he was a judge at regionals?!?!? Even if the other dude got injured and james was the alternate still doesn't seem like he should be allowed to compete. He is by far the ringer on New England.

Comment #16 - Posted by: petercomeau at August 2, 2011 6:15 PM

This is a WOD from the it worked was, they did the first round at 3 minutes and the competitors went as many reps as they could in 3 minutes. Then they rested 1 or 2 minutes. Then they did the same thing except for 6 minutes..rested one or 2 minutes...then they did the whole wod for time. It is up to you ultimately how you do this wod. I would guess most people are going to do it for time. Not as an AMRAP.

Comment #17 - Posted by: Starr at August 2, 2011 6:16 PM

In the games the WOD started with a 3:00 time to get as far as you could followed by 1 minute rest. Then you started over at the beginning and went 6:00. Then a one minute rest, then all the way through the workout for time as the final leg.

Comment #18 - Posted by: William at August 2, 2011 6:21 PM

I've been looking for a good shoe tht i can wear around and also do crossfit and olympic lifts in. Does anyone have any suggestions?

Comment #19 - Posted by: Sam at August 2, 2011 6:29 PM

Matthew (Comment #14 -- although those #schange sometimes).

At the games they made this "Round" three separate WODs. As far as you can go in 3 mins, 1 min break, as far as you can get in 6 mins, 2 min break and then complete one round for time.

So the "thinking" of HQ is almost certainly that few of us have sleds so post this and get a taste for it. Test yourself against the best. Now I agree we may get the 6 minute version tomorrow. And yes they may throw in the full round but then we'll be bombarded with suggested subs for the sled pull.

Comment #20 - Posted by: Tony Leyland at August 2, 2011 6:37 PM

"how many 45 lb sumo deadlift hi-pulls for a 20 calorie row?"

Consider the time - it takes about 50-60 seconds for a 20 calorie row, in about 30 strokes.
Do 30 reps, if you finish before 50 seconds, do a few more.

Agreed, tomorrow is the 6 min AMRAP and day 3 is For Time.

Comment #21 - Posted by: Erik 34 | M | 72" | 199lb at August 2, 2011 6:38 PM

@ 17 Sam

New Balance Minimus

Comment #22 - Posted by: Drew at August 2, 2011 6:40 PM


Large loads, long distances, quickly... not small loads

Comment #23 - Posted by: Andy at August 2, 2011 6:41 PM

Yep...large loads. Small loads are a waste of time

Comment #24 - Posted by: Josh at August 2, 2011 6:46 PM

Andy: thanks for definition of functional movements; not really what i was thinking about. strength gains are always welcome if speed is not sacrificed, at what point does that occur?

Comment #25 - Posted by: kyle at August 2, 2011 6:55 PM

No disrespect to Jenny LaBaw, but Rich got his own photo yesterday. Why can't the other champ, Annie, have her own? Crop today's up a bit and it would be an awesome shot. She deserves it!!!

Comment #26 - Posted by: Bs2103 at August 2, 2011 7:07 PM

Andy and Josh:

The snarky remarks aren't exactly conducive to a successful dialogue. I'll clarify what Kyle is saying. He is implying that based off of trend of mainsite WoDs RX weight we may be specializing in the 'large loads' part of functional fitness while sacrificing quickly.


I personally disagree and I think HQ knows what they are doing. In general, the CrossFit community is getting stronger and more efficient in our movement so heavier loads are possible without a notable sacrifice in speed. Take a look at Josh Bridges. He is 160lbs and he placed 2nd in the games. He has a 2:02 Fran. I would say he is fast.

Comment #27 - Posted by: Ian at August 2, 2011 7:18 PM

@#17 Sam,

Take a look at the leather Merrell Barefoots. They're "retro style" leather running shoes but they pass off as casual work attire. I wear mine exclusively for work, but also know should I choose to run in them, I can.

Otherwise I wear the trail version of the same shoe. More sporty, lighter, and breathable, but definitely not work appropriate.

Comment #28 - Posted by: Shane at August 2, 2011 7:30 PM


Referring to your question in comment #22 -

Balance is the key to functional fitness. An athlete is "to big" when their ability to move that load (their body) efficiently over a given distance. On the other side of the coin, an athlete is "to small" when they can not move a given load (normal rxd load) efficiently. Both examples are relative to the standard presented by the population of athletes at that time.

Sacrifice, in my humble view, is a product of imbalance.

Comment #29 - Posted by: Drew at August 2, 2011 7:36 PM

I agree. I just feel that strength is the foundation of Crossfit. Not everyone may agree. To me, it is. Which means overload, heavier loads / lifts. I think the only thing that sacrifices speed is bodyweight. Then it's up to the individual and their Crossfit goals to determine how they control their calories and nutrients. I guess my point is, give us the heaviest load we can handle and find a bodyweight where we can rx the weight and still perform bodyweight movements / runs as fast as possible. Not sure if that makes sense or not.

Comment #30 - Posted by: Josh at August 2, 2011 7:47 PM

#22 Kyle, an endurance guy historically, I presume? Which competitor was massive & slow?

Comment #31 - Posted by: amped 37/M/195/6' at August 2, 2011 7:50 PM

3min = 63 (13 t2b)
6min = 85 (15 box jumps)

Comment #32 - Posted by: Ray at August 2, 2011 8:04 PM

CFNE team rocked! Great video and they did an amazing job…really inspirational!

Comment #33 - Posted by: Rebecca at August 2, 2011 8:05 PM

Dang!!!!!!!! Graham and Rebecca were flyin!

Comment #34 - Posted by: Amber at August 2, 2011 8:06 PM

@ amped and others - if you look at the 5k times on the competitor profiles, hardly anyone has a pr of less than 20 minutes. That's slow. Extremely slow when you are staking claim to "fittest on earth". There was a reason everyone was walking the last mile on day 1, event 1. Cardio and endurance are sacrificed in the sport of Crossfit. Doing 5 to 15 minute wods every day will get you in good shape, obviously, but it will never make you an endurance athlete.

Comment #35 - Posted by: Warm&FuzzyGuy at August 2, 2011 8:07 PM

@23 Ian.

C'mon now. Play fair. Yeah, Bridges is 160lbs but he's like 5'4" (maybe 5'5" with shoes on). He's an amazing athlete who would kick my tail eight ways to Sunday but he's 5'4" of short levers and tremendous musculature on a tiny frame.

Extrapolate that weight to a 5'11" man and you're looking at a guy built like Khalipa. ;)

I wouldn't call him "light" (although I would call him "fast").

Comment #36 - Posted by: bdiggle at August 2, 2011 8:07 PM

Come on! Give Annie her OWN photo!

Comment #37 - Posted by: Brian at August 2, 2011 8:15 PM

Agreed on giving Annie her own photo..and who is that behind her and Jenny?

Comment #38 - Posted by: CF at August 2, 2011 8:24 PM

CFNE is inspiring. Huge grats to them.

Comment #39 - Posted by: William Lexner at August 2, 2011 8:41 PM

My bet is they're going for six minutes tomorrow.

Think ahead on the sled: With a rope from the hardware store, I'm pulling a car-sized tire loaded with dumbbells. 165 might be a little steep, friction-wise with rubber, but I'll check it out ahead of time.

Comment #40 - Posted by: TRN III at August 2, 2011 8:54 PM

Couldn't agree with #40 more...dang..those guys are huge!

Comment #41 - Posted by: will at August 2, 2011 9:00 PM

wait i meant Ian... he can get over himself.

Anyways Kyle, the games programming is just that... mainsite is the daily strength and conditioning program for GPP, but the games is a test. It starts with the open which was easy enough for everyone with smaller loads, and the best went to regionals with some heavier loads and more demanding tasks, then finally the games where everyone there has already proven they can move smaller loads super efficiently. When the load is greater, the individual must rely on not only a great amount of raw strength but extreme conditioning as well to win the competition, which is all it is... a 3 day competition. Khalipa didn't move the super small load (softball) that well :)

Comment #42 - Posted by: Andy at August 2, 2011 9:13 PM

@17, Sam
Converse All Stars

Comment #43 - Posted by: Phil at August 2, 2011 9:15 PM

SWOD: 3RM Push Press: 185#, 195X2

"event 8" 3 minutes: through 30 box jumps*
1 minute rest...
"event 9" 6 minutes: through 15 burpees*

* Row = 20 frog jumps, box jumps = 20" stairs, SDHP = 1 pood kb.

Comment #44 - Posted by: Curtis Warren at August 2, 2011 9:27 PM

As a big guy(6 foot 200+ pounds) I thought the games were a tad bit skewed to shorter duration and heavier weights this year(the open was skewed to light weights). Not complaining that much, I would've benefited greatly from this programming as my background is wrestling but even I felt another endurance hit would've been good. All said and done though it was still some really solid programming. I think the rope/clean event was the most perfectly programmed event I've ever seen. It made for some epic finishes. The sled push event was also really amazing. As was the beach... I guess I could continue:)

Comment #45 - Posted by: adamk at August 2, 2011 9:35 PM

i dont think nobody is capable of finishing this WOD in a minute and if somebody does finishes an entire cycle in under a minute then that somebody aint human

Comment #46 - Posted by: adrianlua at August 2, 2011 10:17 PM

Kyle, I made the same observation and I think it's a trend that's inevitable. The tipping point is the big question...Just saying that everyone is getting stronger may be a fair portion of the answer but it doesn't answer the part of where that tipping point is

Comment #47 - Posted by: Rick at August 2, 2011 10:46 PM

Concerning the loading discussion:
I have analised the results of the games from 2008 to 2011. If you take Matt Chan as an example of a bigger and Chris Spealler as an example of a smaller athlete and compare their results, you will see, that the only games where the loading has been favoring the big guys has been 2009.
Here the results:
Chan - 8 - 18 - 4 - 10
Spealler - 10 - 25 - 3 - 11
So as you see, they have always been really close. I would say that indicates that the programming is pretty well balanced.

I guess it's just a fact, that with years and years of strength training, we all get stronger, that's why the loads have to be increased.

Despite that fact, I think Kyle is right, a lot of those guys weren't even able to run in event 1, they were walking. Take me, I'm a triathlete, 6"4' and 165lbs, and I'm sure I would have been one of the first to finish that workout, although I would have sucked in every other workout.

Comment #48 - Posted by: Mario at August 2, 2011 11:28 PM

Any subs for sled pull??

Comment #49 - Posted by: Matt at August 2, 2011 11:52 PM

I would have loved to see a 800m sprint as a part of a skills section

Comment #50 - Posted by: Steve at August 2, 2011 11:54 PM

I agree that the programming has gotten pretty light on the endurance side. These athletes are the best in the sport of Crossfit and, as somebody mentioned above, very few of them have sub 20 minute 5K times. For the Marine Corps physical fitness test, you have to run an 18min 3 mile to max it. Almost none of the Games competitors are even close to that. Just an observation worth chewing over...

Comment #51 - Posted by: Beau at August 3, 2011 12:20 AM


Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row
30 dumbbells thrusters, 21 pound each
20 Toes to bar
30 Box jumps, 24" box

82 reps

Surprised myself by making it well into the box jumps.

Developed blue lips from oxygen deprivation.

Comment #52 - Posted by: Memuc at August 3, 2011 12:39 AM

what is the best alternative to rowing? (due to a lack of a Row Ergometer)

Comment #53 - Posted by: oldno7 at August 3, 2011 1:11 AM

57 reps

What killed my time was the fact that I had to run around the gym to get to the next excercise. I hate being deployed and having to workout at gym's that don't have any crossfit stuff in one spot.

Comment #54 - Posted by: Fernando m/21/5'9/155 at August 3, 2011 1:25 AM

57 reps

If I didn't have to run back and forth all over the gym where I'm deployed too I could've done alot better. Oh well :(

Comment #55 - Posted by: Fernando m/21/5'9/155 at August 3, 2011 1:27 AM

63 reps (13 Toes to Bar)

Comment #56 - Posted by: gb 43/m/71"/185# at August 3, 2011 3:18 AM

Don't get this at all...i'll make up my own then!

Comment #57 - Posted by: EATS at August 3, 2011 3:32 AM

Lots of good points on here, especially when considering many of the athletes did compete in the open and did well with light loads. But I don't believe anyone had to run during the open either. Also, when making this argument I had both the men and women in calm down Angry. I have all the respect in the world for the female athletes. Only wish i was at their caliber. If athlete A does 95# Fran 1 min faster than athlete B, then athlete B does a heavy 135# Fran 1 min faster than athlete A who is fitter? and by the way i am not an endurance athlete and never was...I despise running. Which is why i think the fittest in the world should be able to kick my ass in a 5k as well as a clean and jerk. Again Im not bashing the programming and Im not saying the sport has breached the tipping point yet, but I think its close.

Comment #58 - Posted by: kyle at August 3, 2011 3:57 AM

24.40 :)

Comment #59 - Posted by: Daniel aitken at August 3, 2011 3:59 AM

20 SDHP (50#)
30 Dumbbell Thrusters (20 each)
20 Toes to bar

64 reps (14 Toes to bar)

Comment #60 - Posted by: ClintN at August 3, 2011 4:17 AM

Can someone please explain todays workout. I'm a little slow in catching on this morning.Thank You!!

Comment #61 - Posted by: Tiffany Gautreaux at August 3, 2011 4:54 AM

For those of you frustrated with todays WOD and the general unrealistic nature of the Main page WOD's lately, I suggest switching your daily WOD's to an alternate Xfit website. I've been Xfitting for 3 1/2 years. Started with the main page WODs and continued there until last year.

I switched to USCrossfit and Crossfit Fishers last year because I felt the main page had become so focused on the Crossfit Games and those superior athletes participating in the games, that the main page WOD's became rediculous to follow, even if scaled. There are many other Xfit sites still keeping it real!

Don't get me wrong....if it wasn't for HQ and the main page, I wouldn't be where I am today. The focus on the Xfit Games was just too much for me to keep up with! No disrespect intended.

Comment #62 - Posted by: WalkerBK at August 3, 2011 4:56 AM


70 reps

Comment #63 - Posted by: Stretch at August 3, 2011 4:56 AM

67 reps As Rx'd

Comment #64 - Posted by: Matthew Lawrence at August 3, 2011 5:21 AM

as rx'd
61 reps

Comment #65 - Posted by: Toby D at August 3, 2011 5:31 AM

Germany/ Münster



Comment #66 - Posted by: Rico at August 3, 2011 5:31 AM

Yep, I bet tomorrow is 6 minutes and Friday is do the whole thing as per the games.

Gotta build some box jumps today....

Comment #67 - Posted by: Dave W at August 3, 2011 5:47 AM

93 reps Rx'd

Comment #68 - Posted by: MarcusG 30 5'9" 155# at August 3, 2011 6:00 AM

I recall alot of comments on the Open webpage that the early wods were all way too light in weight. This debate is ulimately what "your" definition of fitness is...which obviously varies. A 20 minute 5k impresses me...if you are a strong person.

Comment #69 - Posted by: Brian / 30 / 6'2 / 197 at August 3, 2011 6:00 AM

@ Kyle, couldn't agree with you more. The 5k times were terrible. Even more interesting was the 400m times posted in the profiles. Almost everyone was over the minute mark, with a couple in the high 50s(these are hs girls times). The 400 combines both speed and endurance, forcing you to get lactic acid buildup which is what makes it so difficult, but if you can't get it sub-60 at worst, there is something wrong.

Comment #70 - Posted by: Johnny at August 3, 2011 6:04 AM


Nothing heavier then a 12 lb ball at my gym, otherwise as rxd


then i got stupid and finished the workout except for sled pull. So if its 6 mins then the whole thing the next days, then i guess i had some practice:)

Just a thought... Cant all u whiners post on a different board and just leave this one for ppl who are putting there hearts into crossfit? We cant cuss on here, so how about tak it the next step and only allow positive mojo through the filter?

Comment #71 - Posted by: Lisa at August 3, 2011 6:05 AM


wow...three minutes go by real fast. got 1 box jump with everything rxd

71 reps...i cant imagine doing 104, thats insane

Comment #72 - Posted by: gino at August 3, 2011 6:17 AM

#70 HS girls weigh about 110 pounds and are normally great examples of a one dimensional athlete...

You probably come from a running background and when you look at the times they are normally considered average. Powerlifters come along and say we aren't that strong. Gymnastics people come along and say we have mediocre balance and midline stability. Rock climbers come along and think our pullups are weak. Football/MMA/Wrestlers come along and say we push too long. Ultra marathoners come along and say we go too short. So on and so forth...

Like I said above there should have been an additional endurance event in the games. Not because I don't think they are capable or prepared for it but because I think it's an important component to test. I don't think their 5k times are terrible, for as strong as the competitors are the times are quite good, but I do think they should have been measured by that ability more than once.

Comment #73 - Posted by: adamk at August 3, 2011 6:34 AM

For you guys having the this may be to heavy conversation, there was a Vid up on the Games site last week by Tony B. about this very subject. You should check it out.

And for you guy talkin about the the "slow" 5K times, you need to remimber that we as crossfiters are tying to get well above average across a broad range not specializing at a single aspect/sport.

How many sprint/endurance runners with under a 20min 5K can complete Diane in under 4min. or even complete it as Rx'd?

Dont forget about the big picture of what is CrossFit.

Comment #74 - Posted by: Juan S. at August 3, 2011 6:38 AM

*I am also confused about today's work out. Not sure if I do each exercise for 3 min or if i'm supposed to do the whole thing for three minutes.

Comment #75 - Posted by: Hector Zamora at August 3, 2011 6:40 AM

61 Reps

Had to sub 45lb bar thrusters for wall ball and knees to chest for Toes to Bar. I'm still feeling rusty but getting better!

Not going to lie, being above 5.5k feet is killer!

Comment #76 - Posted by: Josh P at August 3, 2011 6:44 AM

hey johnny why don't you join the games next year and see how you do. these guys are good athletes

Comment #77 - Posted by: pete at August 3, 2011 6:44 AM

@ 71 & 72, I completely agree with both of you. I used an inflammatory comment to get my point across; that CF is starting to skew too much towards strength. I'm just worried that it's starting to look more and more like strongman and less like crossfit.

Comment #78 - Posted by: Johnny at August 3, 2011 6:51 AM

Re: 5K times. I count 23 athletes with sub-20 5K times, which is about half of them, and doesn't include a bunch of folks who didn't list a time but could certainly run sub-20 (like Mikko). Another handful are in the 20-21 minute range.

My guess is that 80% of these athletes could go sub-20 in a race setting. But the 5K run - when it actually does come up on main site - most people choose to just run it as a tempo run and not an all-out race.

Comment #79 - Posted by: Mel/38m/5'10"/175 at August 3, 2011 6:56 AM

ANNIE is awesome - she deserves her own picture.

BTW -just my opinion, but the comments all seem very appropriate and constructive today. I've learned some valuable things. Thanks to all!

Comment #80 - Posted by: MDMelissa at August 3, 2011 7:05 AM

Some interesting opinions being shared. Great argument that lighter load were tested during the Open and many of the top guys competed and did well. However, I dont believe running was tested at all during the open. Its no question that across all 10 general skills the Games athletes are the fittest in the world. Also no question that they dont come close to being the best in the world at any one skill as adamk points out. But as the load progressivly get heavier the Spealers of the world will be less and less able to compete. Everyone can run (move their body weight across a distance) but not everyone can clean 250. Eventually we will have really strong guys who are capable of really mediocre endurance performances, specifically in running. I dont think the sport is there yet but seems to be progressing that way. Also, these observations were made on both the mens and womens side so calm down "Angry". I have all the respect in the world for the women and only wish I was at their caliber of fitness. Also I am not at all an endurance athlete and never have been. I despise running actually which is why i think the fittest in the world should be able to destroy me at a 5km run as well as the clean and jerk. Moving large loads is great but at some point the large loads asked to be moved will exclude very fit people who may be more balanced through all 10 general skills from being able to compete.

Comment #81 - Posted by: kyle at August 3, 2011 7:05 AM

#78 if thats the case so why doesn't rob orlando
win. its not a strongman.

Comment #82 - Posted by: joe at August 3, 2011 7:06 AM

@ Kyle - Spealler is a beast, but he is also a small stature guy....realistically you need to incorporate weight classes to accommodate the progressively heavier loads...At the same time guys my size would have the inverse argument that pullups, climbing, jump rope, etc are not fair when competing against Speal.

Comment #83 - Posted by: Brian / 30 / 6'2 / 197 at August 3, 2011 7:18 AM

Suggestion: for those CF'ers who arent "open" caliber (myself included)...when you don't "Get" or can't do the posted WOD, you may want to try checking out the other WODS that have been video'ed or listed on the "workouts" page. Check the scaled WODs on Brand-X (link on main page). If you're not "feelin'" HSPU's then do something else.

I don't have a whole lot of the equipment, I have various joint injuries that prevent certain movements, but there's a lot of info contained herein, and you can make up your own WOD's. Be creative. Go outside and PLAY. If you stink at jumping rope, practicing that will be a workout in itself. Same with handstands against a wall, or a local park playground. Have Fun, Go Play

Comment #84 - Posted by: MDMelissa at August 3, 2011 7:23 AM

I think this is the first picture I have ever seen of Iceland Annie that she isn't smiling in. I did that work out and I understand why!

Comment #85 - Posted by: Shaun Eagen at August 3, 2011 7:40 AM

73 reps in 3:00
15lb medball; not sure 5lbs would be much harder for me; lame gym equipment

Finished workout in 19:19
110lb SDHP
110lb shoulder press
30 reps135lb bent over row

Comment #86 - Posted by: Milo of Croton at August 3, 2011 7:42 AM

I agree that the games were more bias towards short heavy metcon and strength. I don't have a problem with it, and from what I read on the internet, seasoned crossfitter seems to train that way more and more.

I switch to CFSB and CFFB type of training myself for the last year. It allowed to increase my strength significantly while keeping a decent 5k. From what I saw at the games I can only conclude that this is the type of training that will make me a better crossfiter (Getting a better score at the game). With that type of training a guy like Rich keeps a decent "endurance" for a crossfiter (he finished 26th) while increasing his strenght and maximum power output on 15 min max event.

Since there was only 100 pts on "endurance" (at most 200 if we consider the last event, where Rich visibly struggled) and almost all the rest on strenght and heavy metcon, getting prepared for the game with a training regiment more in line with CFSB and CFFB than HQ programing is the right approach.

In my opinion, if that is the direction the community is taking, HQ should adapt it's main site programing to reflect that shift. While I understand that given the current level of competition today nobody could hope be in the game on main site alone, HQ should prescribed WOD reflecting the type of workout we see at the highest level of competition

I would probably come back to main site workout if they added a strenght WOD like CFFB to the programing. I will be turning 38 this year, and there is no place in the games for people in my age range, so I am not looking for a program that could get me to the game, just one that will keep me fit and strong

Comment #87 - Posted by: PBarr at August 3, 2011 7:46 AM

70 reps

Comment #88 - Posted by: Nickosaurus at August 3, 2011 7:54 AM

65 reps
Swinging pullup bar makes toes to bar difficult.

Comment #89 - Posted by: Neal Dickey at August 3, 2011 7:56 AM

Should the loads continue to get heavier...or should the loads stay similar but work towards moving them faster?

Comment #90 - Posted by: kyle at August 3, 2011 8:07 AM

As rx'd: 67 reps

Comment #91 - Posted by: therozfather at August 3, 2011 8:21 AM

30 -SDHP 45lbs
30 -25lb olate thrusters
20 -toes to bar
30 -24" Box Jumps

Had 4 seconds left, 110 reps total

Comment #92 - Posted by: PadenW at August 3, 2011 8:40 AM

With Kyle's observation(s) and Brian's (83) mention of weight classes it sure makes it seem like the Games themselves and the inherent nature of competition is what is playing a large role in the heavier weight.

Comment #93 - Posted by: Rick at August 3, 2011 8:43 AM

30 - SDHP 40lbs
30 - wall balls
20 - hanging leg raises
15 - box jumps

Rested about 5 minutes and then did the whole thing in 10:26. Then dizzily walked to the water fountain and resisted the urge to hurl. Awesome workout!

Comment #94 - Posted by: Knobster at August 3, 2011 8:57 AM


CrossFit Games Event 8

Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

113 reps, had to sub 55# KB sdlhp for row, did 1 rep for each calorie for a total of 20 reps, did the rest as RX'd.

Comment #95 - Posted by: Drewpy at August 3, 2011 9:03 AM

I like to think of crossfit as a proving ground - or an investigation into fitness on a massive scale. The programming is then basically an experiment, where someone asks "what happens if... ?" Skewing the variables (the programming) one way or another therefore seems a fairly sensible way of learning stuff, which is a a good thing, even when its predictable stuff! Of course, you often learn more when said 'stuff' is not as predicted (or at least you're left with more questions), but of course its harder to generate these outcomes when the variables are always the same (or in balance). Don't know if this is a fair way to program a competition or not, but in terms of training, why not incorporate a strength bias for a while? Your 5k times might not improve, but then again, they might! Who knows? Finding the right balance requires a degree of trial and error - which is why this debate intrigues me. When's the tipping point where a strength bias negates other areas of fitness? Again, who knows, but in my opinion it's got to be worth testing!

Comment #96 - Posted by: Simon at August 3, 2011 9:04 AM

20 SDHP (45#)
30 wall ball shots
10 knees to elbow

60 reps

Comment #97 - Posted by: Jason S. at August 3, 2011 9:04 AM


Went ahead and did the whole workout or one round for time. Everything was as rx'd except the row we subbed a bike ride for 20 calories.


Comment #98 - Posted by: RYAN P at August 3, 2011 9:07 AM

Did full round in 18:04. Sub'd 70# kettle bell as that's the heaviest we have in my box. Also also did 95# shoulder to overhead as shoulder is shot from yesterday.
If we do 6 min tomorrow then full on Friday I'm screwed.

Comment #99 - Posted by: Sean waklee at August 3, 2011 9:17 AM

71 reps Rx
rested 3min and finished remainder in 11:35Rx

Comment #100 - Posted by: GAC - M/28/6'4/190 at August 3, 2011 9:29 AM

CFWU x 3

66 reps

Got through 16 T2B, subbed 25 SDLHP 45lbs for 20 calorie row, but counted it as 20 reps. Subbed 20lb dumbell thrusters for WB.

Comment #101 - Posted by: Sheldon N (M/34/6'/183) at August 3, 2011 9:52 AM

Open 11.4 revisited:
60 Bar-facing burpees
30 120# OHS
10 Mucles-ups

As rx'd: 98 reps PR
110416: 73 reps

Comment #102 - Posted by: Espinosa m/26/5'11"/165 at August 3, 2011 10:29 AM

60 reps (through 10 toes-to-bar)

Comment #103 - Posted by: TRN III at August 3, 2011 10:38 AM

43 min.
20 90lb Barbell Row Substitution
30 25lb thrusters with KB Substitution
20 Toes to bar (attempts)
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 70lb KB Substitution
30 Burpees
20 Shoulder to overhead, 135 pounds (Chose to do seated military press, my arms were spent by this point and I utilized the stripping method since I did not have enough time to rest out for 20r@135lbs).

No sled. Did not attempt this exercise.

This was a very humbling WOD. I am more than capable of doing most of these exercises when fresh. Pushing these back to back at these rep levels pushed my body in a very good way. Thank you sir, can I have another?!

Comment #104 - Posted by: John R at August 3, 2011 10:41 AM

[B]Wednesday 110803
CrossFit Games Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds


(16 box jumps)

All unbroken all the way through.

Harder then I though. Really breathy

Squats befor

all sets of 3
305lbs x1 xF

I did'nt have ot to squat anymore. Kness were going in too on the last set.

Comment #105 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at August 3, 2011 10:50 AM



Really love crossfit been doing it for 6 months now. Doing things I never thought I was capable of. But lately really losin my passion. Or maybe I'm tired not sure. . . Only had a 14lb ball and only did 50 really not happy with it. . . But at least I'm here right? Right! Good day all :)

Comment #106 - Posted by: Jessica at August 3, 2011 10:51 AM

Okay, here we go:

30 SDHPs with 45lbs
20 Thrusters with 45lbs
14 toes to bar with bent knees, but without swinging (door-mount bar, swinging would cause me to fall, can't keep my legs straight though)

makes it 64 total in MY workout.

As for the 20 Thrusters: I somehow kept the 20 in my mind although it was the I ended up not doing enough of them :(. However, since that probably made my score worse it's not that much of an issue. Toes to bar cost me much time because the foam of my pull up bar is loose now and I couldn't hold my grip with the sweat. But it wouldn't have been much better otherwise.

Comment #107 - Posted by: Chris E at August 3, 2011 10:53 AM

2011-08-03: 17:30. 2:42,1:09,1:18,3:01,2:37,2:09,4:31. No pull.

Comment #108 - Posted by: gs at August 3, 2011 10:56 AM

Decided to do Event 8, 9, 10 games style today.
Wow, what a terrible decision!
Event 8 (3min): 10 T2B = 60
Event 9 (6min): 11 Box = 81
Event 10 (full): 28:37

Had to use barbell on SDHP 110#
Sled pulled uphill 60ft then down

My .02
Those arguing about endurance, try this WOD like the games and tell me that those guys don't have endurance. Endurance is not just defined as a great 5K time. Endurance is also muscular endurance to complete something like Events 8,9,10 or all 10 events over the three days for that matter. Also, the 400m times or even 800m would be still anaerobic. In fact, where I coach track at a high school, most of those event runners are considered sprinters or maybe middle distance, not endurance. Just a thought. Hit the WOD hard!

Comment #109 - Posted by: justaman - liberty, sc at August 3, 2011 11:02 AM

Decided to skip this WOD in anticipation of a "for time" version coming up soon.

Instead did:
1 round of:
15 HSPU (feet on 5' rack)
10 OHS - 85lbs
10 push jerks - 85 lbs
10 toes to bar

then did 3 rounds of:
15 HSPU (feet on 5' rack)
20 front squats - 85lbs
10 push jerks - 85 lbs
10 toes to bar

Total time: 39:25

I had to switch out the OHS because my left shoulder is hurting. I'm not sure what the damage is, but I might need to get it checked out.

Comment #110 - Posted by: Saam at August 3, 2011 11:03 AM


73 reps (3 box jumps)

Comment #111 - Posted by: Adam Angrisanio at August 3, 2011 11:07 AM

Row, wall ball, 15 Toes to bar = 65 reps
12# wall ball (heaviest at gym)
Finished complete workout (without the sled pull) in 14:15 (with 111# SDHP barbell)

Comment #112 - Posted by: Jette 42/M/5'11"/175 at August 3, 2011 11:13 AM

Subs as follows:
3 minutes:
20 cal row sub 45# sdlhp 20 reps
30 wall balls 12#
20 t2b sub g/h sit ups
finished w/ 8 box jumps
78 reps

2 minute rest then

6 min
same as above added:
30 box jumps
20 75# sdlhp
10 burpees
130 reps

Laura f/48/5'7/150

Comment #113 - Posted by: power-girl at August 3, 2011 11:27 AM

For those of you confused about this workout:

Set a timer for three minutes and hit "Start."
Complete as much of the workout as possible in that time. This WOD was taken from the CrossFit Games and it is not intended to be completed in three minutes. Just do the best you can.

Comment #114 - Posted by: Jon at August 3, 2011 11:30 AM

I'm confused. When did running a good 5k become THE standard for fitness? Someone once described CrossFit to me as training to lift more than runners and run faster than lifters.

Comment #115 - Posted by: Timmy at August 3, 2011 11:49 AM

97 reps

Comment #116 - Posted by: Cafta at August 3, 2011 11:55 AM

54 reps as Rx'd.

finished the whole thing in 19:00

Comment #117 - Posted by: Steve Muggridge at August 3, 2011 12:30 PM

Thorisdottir = Thor's Daughter? Sounds about right.

57 reps as rx'd


Comment #118 - Posted by: Clayton at August 3, 2011 12:51 PM


Comment #119 - Posted by: AGL at August 3, 2011 12:53 PM

Weight Classes will happen. The best 'pound for pound' 'most decorated' athlete Spealer will not win the games but gets recognised as the best. Competing against the bigger athletes clearly he isn't the best. Best 5'5'' or under athlete, absolutely.

Comment #120 - Posted by: Dave at August 3, 2011 1:24 PM

67 then rested a minute and did it again for 64.

Did Fran yesterday because I missed a few days did a 4:21. PR by almost 2 min.!!


Comment #121 - Posted by: Rough Robbie at August 3, 2011 1:25 PM

Might try the Rx tonight; this AM did swim/pushup WOD:

5rft of 50m swim + 25 pushups

Today - 8.3.11 - 11:19

7.27.11 - 10:45
6.28.11 - 11:04
6.7.11 - 12:40

c/d - 5x5 BP 95#, 5x20 rev. wrist curls 8-10# DBs (rt. elbow rehab)

Comment #122 - Posted by: matt h - 49m - 5'11" - 185bwt at August 3, 2011 1:30 PM

Basically did entire WOD for time, some mods:
30 Wallball Shots, 18 pound ball
20 K2E
20 Box jumps, 24" box
20 Sumo-deadlit high-pull, 70 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
Then swam 4 x 200m free

Comment #123 - Posted by: Ajax at August 3, 2011 1:35 PM

Why does Pukie post the WODS? What happened to Lauren or Coach?

Comment #124 - Posted by: Spartacus at August 3, 2011 1:39 PM

14:56 didn't have a rope or sled. 70 reps in 3 minutes

Comment #125 - Posted by: Jeff A at August 3, 2011 1:39 PM

71 reps

Comment #126 - Posted by: Townsend m/28/5'8"/140 at August 3, 2011 1:51 PM

Did the whole round minus sled pull. All weights rx'd. 11:06

Comment #127 - Posted by: BH2 m32/178 at August 3, 2011 2:28 PM

AS Rx'd

85 reps.

Comment #128 - Posted by: BP/36/5'11"/205 at August 3, 2011 2:43 PM

Actual 3 Min - Made it to 5th Toe to Bar.

Whole thing for time - Sled = 15:57

Comment #129 - Posted by: David Churchill at August 3, 2011 2:43 PM

Hi Guys, can i use straps in wod for heavy deadlifts ??

thanks ?

Comment #130 - Posted by: Guilherme Guida M/28/5'9''/176 at August 3, 2011 2:52 PM

68 reps, rxd

Comment #131 - Posted by: aermio m/32/5'7"/150 at August 3, 2011 2:53 PM

I dont understand how this workout is supposed to be performed, can someone help me?

Is it 3 minutes for each exercise? Is there rest in between?

Or do you do the # of reps prescribed and move on if you get them in under 3 minutes?

Comment #132 - Posted by: aemory at August 3, 2011 2:55 PM

Did this as a 10 min AMRAP.

Sub 25# med ball.
Sub 80# KB.

0 rounds + 15 burpees.

Comment #133 - Posted by: DajM 33/M/5'7"/150 at August 3, 2011 2:56 PM

Did this whole WOD for time, less the sled pull,since we have no such thing at my gym. Used a 54lbs KB, biggest one they had.

Time: 24:12. Great WOD!

Comment #134 - Posted by: Harry at August 3, 2011 3:10 PM

70 reps

Comment #135 - Posted by: Noah at August 3, 2011 3:24 PM

74 reps
why was this an amrap?

22sec l sit

Comment #136 - Posted by: cory at August 3, 2011 3:28 PM

Thank you 113, yes 117.

Comment #137 - Posted by: aemory at August 3, 2011 3:30 PM

Ha back, what is meant by shoulder to overhead? Shoulder press to overhead squat?

Comment #138 - Posted by: aemory at August 3, 2011 3:36 PM

didn't have a rower and didn't figure I would get to the sdhp's so I subd them for rows. 45lb bar 20reps.

sdhp 45#x20
wall ball shots 20#x30
toes to bar 20
20"box jumps 9

waited for 3 other people to go and repeated the thing and did;

sdhp 45#x20
wall ball shots 20#x30
toes to bar 20
20"box jumps 15
score 79 then 85

Comment #139 - Posted by: b hirt at August 3, 2011 3:40 PM


W/U: 3 rnds of airsquat, 10x; 45# PP, 10x; AbMat sit-up, 10x; 20" box jump, 5x; 110# KB SDHP, 5x.

As Rx: 91 reps (got thru 21 box jumps).

C/D: skipped.

I love doing chippers so I hope we get to do the 6 minute and/or full version of this as well. I attached four 10# plates to a 70# KB with rope and duct tape. So I'm ready to go.

Comment #140 - Posted by: rjf (Since 07-20-07. WOD no. 1107) at August 3, 2011 4:19 PM

As rxd
66(16 t2b)

Comment #141 - Posted by: Jonblaze at August 3, 2011 4:27 PM

20 calories + 30 WBS + 9 Toes to Bar as rx'd
59 total

Comment #142 - Posted by: SB at August 3, 2011 4:33 PM

58 reps.

No rower, so started with WB. Avg HR 165, peak 179. Also, no time for warmup, just jumped in.

Thanks for the great video Kevin.

Comment #143 - Posted by: mas 54/M/155 at August 3, 2011 4:36 PM

63 = 20 45lb sdlhp, 30 wbs, 13 t2b. 1k run wu 4:41. abmat x 16 after.

Comment #144 - Posted by: kevin o at August 3, 2011 4:44 PM


Actually, I'm not really sure of my weight but I don't really want to know after the week at the cabin on the beach.

in 3 minutes i did

20 calorie row
30 wallballs (20lb ball, 9' target)
4 toes to bar


If this workout becomes 6 minutes tomorrow, I'll be lucky to get past the toes to bar... In fact, I was kind of surprised I managed 4 today.

Then some cleana and jerks. Got to 145lbs. Not a max and my jerks sure need some work.

I need to find some coaching on the Oly lifts.... but it's hard to get coaches into our gym (garage) as our membership is only 2(+ 2 kids and a dog).

Comment #145 - Posted by: JuliePlatt at August 3, 2011 4:48 PM

Did the whole workout instead
Subbed 28kg kettlebell for SDHP and 130lbs on sled

Comment #146 - Posted by: Matthew Burritt at August 3, 2011 4:54 PM

Had to sub the Wall Ball Shots to Thrusters, and instead of using a kettlebell, I used a barbell.


Comment #147 - Posted by: Aaron at August 3, 2011 5:11 PM


Comment #148 - Posted by: DAVID LINGLE at August 3, 2011 5:20 PM

I programmed a B-day wod today, which I am the only one who completed and it's not even my freaking b-day :-(

That wod was: "The Coolidge Effect"
For time, 1 minute rest b/w "Girls"


Scaled weights because my arm is still healing from surgery - 95# across all wods except diane which was 205. Pull-ups I had to use assist bands, but I'm just glad to be back on the bar.
I also had to take 3-4 minutes rest b/w diane and karen b/c I realized I'd left my milk in the car and is was 98 degrees here today (ew).

Time: 59:34

Then I did the three minute AMRAP subbing laying leg levers for toes to bars because with the arm I cannot hang on the pullup bar. Got 64 reps. Man, 30 wall balls after rowing, after having already done 150... super fun!

This is sick vid: I am going to the games next year. Oh, as a spectator, of course :-), but I am going.

Comment #149 - Posted by: Steven M. Platek at August 3, 2011 5:22 PM


Comment #150 - Posted by: DAVID LINGLE at August 3, 2011 5:24 PM


Comment #151 - Posted by: ccraft at August 3, 2011 5:51 PM

61 reps

Comment #152 - Posted by: preacherman at August 3, 2011 5:56 PM


91 (21 Box Jumps)

Subbed 45# SDHP for Rows (No Rower)

Did this after a Fran.

Comment #153 - Posted by: Fidencio Hinojosa at August 3, 2011 5:59 PM

I actually completed 68 reps because had to use 37 reps with 16 pound ball.

Comment #154 - Posted by: preacherman at August 3, 2011 5:59 PM


20 calorie Row
30 Wallball Shots, 11 pound ball
20 Toes to bar
30 Box jumps, 18" box
20 Sumo-deadlit high-pull, 95# barbell
30 Burpees
20 Shoulder press 95# barbell
2x 45# plate carry 200 feet


Comment #155 - Posted by: Jeff H at August 3, 2011 6:00 PM

Yesterday's workout:
hill run 60sec up, jog down x 6
hill sprint 45sec up, walk down x 3
BSx4:155-175-205-225-255 barefoot, full depth

EMOM for 8min:
3xCJ 185#
6xKBS 2x20kg kettlebells
(this was tough)

Comment #156 - Posted by: brian p m/34/5'8-1/2"/170 at August 3, 2011 6:03 PM


30 20# Wallball shots
20 Toes to bar


20 14# Wallball shots
20 Knee tucks
9 19" box jumps


20 Wallball shots with basketball
20 Toes to bar


20 Wallball shots with basketball
10 anchored sit-ups
10 12" box jumps
10 10# SDHPs
10 Burpees
9 Wallball shots with basketball


20 Squats holding a basketball
10 anchored sit-ups
10 12" box jumps
10 5# SDHPs
10 Burpees
17 Squats holding a basketball

Comment #157 - Posted by: nutfam at August 3, 2011 6:06 PM

WU:1000m row 3:35.6
Bag to shoulder, walk 25m 3x4

3min AMRAP: 82 reps
rest 1min
6min AMRAP: 108 reps
rest 2min
for time: 16:40

SDHP done with 2x24kg KB, sub sled with tire pull

Comment #158 - Posted by: brian p m/34/5'8-1/2"/170 at August 3, 2011 6:08 PM

5 rounds:
20 OH Walking Lunges (45lb)
20 Box Jumps (24")


Comment #159 - Posted by: B. Rhaly at August 3, 2011 6:08 PM

Complete as many reps as possible in 3 minutes of:
20 calorie Row (25 45# SDHP, do not count reps)
30 Wallball Shots, 14 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105 pounds
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

68 reps (18 toes to bar)

Comment #160 - Posted by: Sinal M/32/5'9"/221 at August 3, 2011 6:09 PM

Subbed a 4 mile run @ track, 36:50

Comment #161 - Posted by: brittk at August 3, 2011 6:24 PM

As Rx'd
11 Toes to bar for a total of 61 reps

As Rx'd
25 wall balls for a total of 45 reps

Comment #162 - Posted by: Jeremy A. Olive at August 3, 2011 8:38 PM

Row: 20 cal
WB: 20lb x30
T2B: 6 ...

3 mins, 56 reps.
Gonna need a sled sub for Fri ...

Comment #163 - Posted by: Harpo m/44/5'7"/145 at August 3, 2011 8:49 PM

gym i go to doesnt have row machine with a calorie counter so i did seated row machine instead.
50 100# resistance rows(no clue how many calories that is for a 5'10 225# male)
30 wall balls
1 hanging leg raise(no way my feet are touching the bar. i got too much in the middle)
so 31 in 3mins

Comment #164 - Posted by: david at August 3, 2011 10:21 PM

20 cal + 24 WB (16lbs)
44 total

Comment #165 - Posted by: em :) at August 3, 2011 11:22 PM

Subbed sprinting .2 miles for rows and 30lb Dumbbell thrusters for wallball.
65 reps all out for 3 minutes. Loved it!

Comment #166 - Posted by: Brian_M at August 4, 2011 12:07 AM


The gym I am at doesn't have a wallball so I had to use a 14lb medicine ball.

50 was my score for the workout.

Comment #167 - Posted by: Christopher Brown at August 4, 2011 4:24 AM


in 3 min:

30 SDHP, 35# for "20 Calorie row"
30 Wall ball shots, 14#
5 toes to bar

score: 55

Comment #168 - Posted by: mom to five at August 4, 2011 5:10 AM

Rx'd 79 reps (9 box jumps)

Comment #169 - Posted by: amped 37/M/195/6" at August 4, 2011 6:50 AM

did it yesterday: 61 reps (11 toes to bar)

sub 16lb ball for 20lb ball
I gotta figure out how to do toes to bar faster

Comment #170 - Posted by: Kyle at August 4, 2011 8:09 AM

@#106 Jessica. Sounds like you need a training partner to keep you motivated!

Comment #171 - Posted by: Brian_M at August 4, 2011 8:46 AM

SDHP for the row, dumbbell thruster for the Wall balls (no 10 foot target)


Comment #172 - Posted by: brett_from_wylie at August 4, 2011 9:42 AM

Did 3min amrap, 2m rest, 6 min amrap, 2 min rest then did the whole thing for time @ work. Not the ideal set up our gym is basically a giant tent on the other hand we have almost everything for equipment. Instead of doing wall balls because there is so much give on the walls we just shot it directly over head. We are also doing two a days right now because we work out in the morning for work. Anyway our time for the the last part was 18:25 nothing amazing but the work out was a ball buster.

Comment #173 - Posted by: Rich at August 4, 2011 9:47 AM

50 reps in 3 min
Total 25:50

Comment #174 - Posted by: johnh m/43/210 at August 4, 2011 10:24 AM


I switched it up and rather than going AMRAP, I did the whole thing (minus the sled pull) for time:
Scaled wall-ball: 14# at 10ft
Scaled SDLHP: 60# ex-curl bar (no kb)
Scaled shoulder-overhead: 80# barbell
Time: 17:33

Comment #175 - Posted by: Trent Heaton at August 4, 2011 11:50 AM

Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball 9'
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 115 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
no 120 foot Sled pull, sled plus 165 pounds

row, wall ball and 10 t2b = 60 reps in 3 minutes
got to 29 box jumps in 6 min. = 99 reps
15:35 to do the whole thing without sled pull

Comment #176 - Posted by: Bells 38/195 at August 4, 2011 2:08 PM

male, 39 y/o, 151#, 68"

Row plus 15 wall ball shots.

Comment #177 - Posted by: Karl at August 4, 2011 6:11 PM

59 reps

Comment #178 - Posted by: myles456 at August 4, 2011 6:34 PM


Subbed thrusters with a 40# DB

60 Reps (10 toes to bar)

Finished the remainder of the exercises.

Comment #179 - Posted by: Tim 34/5'10/165 at August 4, 2011 9:11 PM

70 reps

Mixed up the order and did Row, wall ball, box jump...oops.


Comment #180 - Posted by: Dan Blackmon (M/37/5'10"/180lb) at August 5, 2011 7:47 AM

annie = grim reaper

Comment #181 - Posted by: goatz at August 5, 2011 7:52 AM

Modified-all WO for time
7K wall balls
95 lbs w/bar
Shoulder press 65

Comment #182 - Posted by: Ibzim at August 5, 2011 9:52 AM

Can someone please explain to me how far a 20 calorie row actually is? My row machine does not have a calorie counter.

Comment #183 - Posted by: Sal at August 5, 2011 10:53 AM


Sub'd 14lb WBs

74 reps (4 box jumps)

Comment #184 - Posted by: Yessuh at August 5, 2011 10:57 AM

Nick I don't understand the rounds and reps in three minutes either. Please help. Restposten


Comment #185 - Posted by: Restposten at August 5, 2011 11:19 AM

Finished wallballs

Comment #186 - Posted by: Thinlizzie at August 5, 2011 3:35 PM

Didn't want to do a 3 minute workout so I subbed.

4 rounds for time
25 calorie row
25 push ups
25 sit ups
25 squats


Comment #187 - Posted by: Scott Andresen at August 5, 2011 6:04 PM


Sub'd 45lb sdhp for row:


Comment #188 - Posted by: TommyKrackCorn at August 6, 2011 6:14 AM

Mrs. Miyagi
CrossFit Journal WOD
K9 Igor
10 OHS, 95#
20 Over the bar burpees
40 Wallball shots, 14# ball
60 Calorie row
80 Abmat sit-ups
100 Double unders

Comment #189 - Posted by: Miyagi m/31/165.6# at August 6, 2011 10:57 AM

CFWU-3. Reg. Superman. Burgener. DU.
65 reps
Should've kept going on T to B since ROM & rhythm good but stopped at 9. Then started again. Little bit of transition time getting from rower to WB.

Comment #190 - Posted by: jrm at August 6, 2011 7:00 PM

Subbed due to home gym

Rows with largest strength band x 20
45# db Thrusters x30
Toes through rings x20
Broad jumps x7

total = 77

Rest 1 miunte then 6 min amrap

same as above but completed broad jumps x30
sdhp x 13

total = 113

to all cfg competitors-...
Keep on killing it. No matter what, you all inspire us to push harder.

Comment #191 - Posted by: JoeR at August 7, 2011 4:48 AM

Rows 2 plus 25
Wall Ball 1 plus 26
Toe To Bar 1 plus 8
Box Jump 2 plus 3
Burpees 1
Shoulder to Overhead No complete set 13
Sled 3

If I'm scoring this correctly my score is 11

Did it with PC at JC...nice workout

Comment #192 - Posted by: Cleveland at August 7, 2011 9:55 AM

did the whole games workout
round 1= finished toes to bar
round 2= ten sdhp
round 3= 17:47

Comment #193 - Posted by: charbs 195/m/26 at August 8, 2011 3:01 AM

17 box jumps. first time back after 8 day rest

Comment #194 - Posted by: JDisch at August 8, 2011 11:30 PM


as Rx'ed 60 points, toes to bar was tough, have not done it much in the past.

Comment #195 - Posted by: ErekG at August 9, 2011 11:11 AM

59 reps

Comment #196 - Posted by: Manchild at August 10, 2011 4:00 AM


Comment #197 - Posted by: mlt at August 13, 2011 4:55 PM

69 reps (19 toes to bar)

Comment #198 - Posted by: SF at August 14, 2011 2:20 PM


Comment #199 - Posted by: JustinT at August 15, 2011 6:10 PM

65 reps...terrible!!!

Comment #200 - Posted by: Quattlebaum, Jeff at August 15, 2011 6:19 PM

30 x barbell SDHP
30 x barbell thrusters
20 x toes to bars

Comment #201 - Posted by: Mik at August 31, 2011 2:24 AM

20 toes to bar

Comment #202 - Posted by: Mik at August 31, 2011 8:40 PM

subbed 30 SDHP for 20 cal row

Comment #203 - Posted by: Mik at August 31, 2011 8:41 PM

subbed 30 sdhp for rowing

finished 20 toes to bars

Comment #204 - Posted by: Mik at August 31, 2011 10:02 PM


did 20 cal on Jacobs Ladder and used 45lb bar thrusters for wallball

72 reps

Comment #205 - Posted by: Adam Hamm at September 8, 2011 3:35 AM

61 reps

Comment #206 - Posted by: Dan 29/6'/248 at September 10, 2011 8:47 PM

Modified with Bantam’s at Castle
Complete 1 rd of:
1 lap around the rink (outside)
30 Wallball Shots, 10 pound ball (I used 20)
30 Toes to bar (or knees to chest)
30 Box jumps, 24" box
30 Sumo-deadlit high-pull, 20 lb dumbbell (I used 1.5 pood KB)
30 Burpees
30 Shoulder to overhead, 20 lb dumbbell (I used 1.5 pood KB)
50 meter tire flip


Comment #207 - Posted by: Doug at November 16, 2011 5:04 PM
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