That video is really old

Mountain Top!

oooohhhhh Sh.....

Burgener is the man.

One of my favorite workouts!

I have a quick question. I consistently tweak my lower back when I do heavy front squats. I am tall with a long torso, I try to keep high elbows up front but sometimes sag at the bottom. Is this likely due to bad technique, weak core, both? If it is weak core, what is the best way to strengthen it for the front squat movement? I currently don't have access to a GHD. Any suggestions? thanks!

@Chris

A lot of times its tight hip flexors and hamstrings that cause the "butt wink" at the bottom of the squat. Work on loosening these up and I think you will find your butt will stop flirting with the rest of the gym...

Crossfit on ESPN2?! Nice. Crossfit is the new World Series of Poker. Woot!

This WOD is always fun. Well... almost always :)

Tamaryn Venter is my dream woman...

ESPN2! That is so awesome, I will record every episode. Lets hope it is a hit!

Whats people thoughts about using a belt when doing heavy squats or dead lift.

Can't wait for the ESPN2 shows! When I figured out I couldn't get ESPN3 streams during the games to watch the commentary I felt like a kid who found out Santa Claus didn't exist that day. Thanks to HQ for skipping straight to the tall box and making everything better.

never use belt or straps for the hands, not much for tool to help you do lifts but thats just my oppinion :)
gl/hf!
Would wanna hear someone who does and say why :)

5:46

no equip for kettlebells, rope ascent, double unders or wall balls.... 55 barbell for hang squat cleans

Never wear a belt, if you cant lift a weight w/o a belt, shouldnt be lifting that much. I hit 340 squat and 425 DL last week w no belt fyi... oh and 225x1 truster yesterday, pretty happy bout that PR

27:41 while coaching two others, holy hell this was a good one...I had all the Korean trainers wondering WTF?

Any suggestions for a good sub for rope ascents?

Gonz no wall ball? Do thrusters instead. And if you have a pull up bar do towel pull ups to sub the rope climb. And use a length of cable or string or anything you can get you hands on for double unders. Thread a towel through a plate for a kb but only swing it to chest height.

31:39

m/46/185

subbed 20lb DB thruster for wall balls and subbed 5 towell pullups/ascent

17:22

13:45
things slowed down after knee to elbows
keep fighting try to get 15 on kb swings
try doin all hang cleans in a row they aint so bad

@ 13 Wear a belt. Your lower back will thank you for that. That way your core will have something to press against.

Safety comes first! There's a reason many powerlifters and olympic lifters wear a belt ^^

As soon as the games air on ESPN 2 I am betting enrollment goes up!!!

Someone needs to get DirecTV to update their programming guide.

Tried to set up my DVR to record the series and it's not up yet.....

@ 13, 15 & 17

Belting for all sets and reps isn't good but a belt has it's place when the loads get really heavy. It gives the abs something to actually press against and helps stabilize the midline better. It actually makes your abs work harder if done correctly. I also never belted but as weights get way up there (for me anyway), 400+ on squats and 500+ on DL's it makes a difference.

Did 20 of everything and the three ascents up a thin tree - 21mins. Anybody know what the SUP WOD was? I'd appreciate info, thanks.

Can we get some more right-wing conspiracy posts about how all these scientists, all over the world, have banded together with major business interests to fool us regular people into believing in global warming? I know it's a global effort to drive precious research dollars into the private bank accounts of the scientists, and how companies will use C02 cap-and-trade to reap economic rewards to the detriment of the common man, but I want also to see the true science on the issue.

Thanks.

23:10

This was the first WOD in which I actually did the DU's had to do them in sets of two but I got them done! Didn't have a KB so sub'd a 70lb db, regular dips instead of ring dips cause I don't have rings while deployed out here and no rope so I did 3 rope pullups per hand for each ascent oh and no 20lb WB so I had to use a 14lb med ball...this was BRUTAL! I was hoping for alot better of a time but I only got 3hrs of sleep last night and have no energy today :(

Crossfit Games and The Rugby World Cup on TV during the same time frame? I'm gonna be useless the next few weeks.

W/ 95# HSC, otherwise as rx'd: 17.21 PR

100922: 19.29 w/ 95# HSC
110502: 18.24 w/ 107# HSC

30# DB, 20 towel PU for rope climbs, otherwise as rx'd - 22:52

Sub'd:

20 x Knees-to-chest Squat Jumps for Double Unders
35 x Ring Press Ups for Ring Dips (I did Ring dips yesterday)
30 x 44lb Thrusters for Wall Shots

21:07

That was a good one, thanks!

184lbs/M/32yo/UK Military

29:15

Subbed 15 Jumping Towel Pull-Ups/Rope Ascent

M/39/5'10"/191lbs

Subbed back extensions and rope climb:

22:48

In three years of doing Crossfit, I finally did actual double unders in a workout!

Never Quit!

20:30 RX'd From Ramadi Iraq

Did bout 29:30. Wore my 10lb weighted vest on everything
Feeling burnt out these days. Sleeping a lot and probably over training. Think I will try 2 days on 1 day off for a month and see how I feel!

No ring or rope so slightly modified.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
50 standard dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
25 push ups

A great workout after two weeks off from a beat up shoulder.

20:29

9.30

25 Static lunge
20 Pull-ups
50 Box jumps, 20 inch box
20 jump tucks
25 bar dips
20 Knees to elbows
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
15 Thrusters 20kg
10 pull ups

17:02 (1.5 pood KB, 45 TPUs)

Comment #37 - Posted by: Angiestone 49 f/115/53" at September 8, 2011 6:52 AM

I know exactly how you feel. Sounds like a good week to ten days of NO workouts may be in order. Your body probably needs a break!

29:52

25 Walking lunge steps
20 Pull-ups (band)
50 Box jumps, 20 inch box
40 Single unders
25 Assisted ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Front squats, 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 15 pound ball
0 Rope climb ascents (no rope)

SWOD: 3RM Box Squat - 265#, was a little slow went back to 235 and it came right up

DWOD: 14:58, caveats: 25 strict bar dips, 70# dumbbell swing, no situps, 35# db thrusters for wallball, no rope climb

Good little chipper.

15.36

M/23/5'9"/170

23:49 (110423's previous time 27:25).

Subbed single-unders 2:1, parallel bar dips 2:1, and towel pull-ups 5:1.

Damn! Who are those beautiful CF North Marin peeps in the Tahoe Video?! ;) Way to rock it guys!! :)

Rx'd - 19:24

As RX'd
30 min

25 Walk Lunge
20 pull ups
50 Box jump 24"
20 DU
25 Dips on bars
20 K2E
30 KB swing 60lb
30 Sit up
20 HSC 35lb
25 Back Ext
30 45lb thruster
0 Rope climb

29:04

M/26/160/5'9

Pack
18" box
25# db
20# ball
1.5 pood kb
11:58

20:07

30 lbs DB's for HSC's; 16 lbs Dynamax; 8 pull-ups on ring straps for each rope climb.

16:30 rx

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 18 inch box
20 Double-unders (one at a time)
50 Regular dips
20 Knees to elbows
30 Kettlebell swings, 50lb DB
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 15 pound ball
30 jumping pullups

20:27

M/25/143/5'8"

I love this Wod! Me and friends nick named it the dudley do right! Lol

as rx'd 12:57

m/24/145/5'6"

For time:
25 Walking lunge steps
20 Pull-ups - purple band
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 20ound dumbbells
25 Back extensions
30 Wall ball shots, 16 pound ball
3 Rope climb ascents

Time - 24:13

M/33/6'3"/200
Sub: 5xC2B Pullups + 5T2B = 1 Rope Ascent
15:21

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

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

2011-09-08: 18:48.(24"bj,50sgls,38#db,8' L-climbs) Note: BJ's@3:14,sc's@3:22.
2011-04-23: 19:12.(24"bj,50sgls,Rg dips,38#db, 8'L-climbs)
2010-09-22: 19:16.(24"bj,50sgls,Rg dips,60#bb,8' L-climbs)

Okay I never complain about a work-out and this one looks fun, but it has no rhyme or rhythm to the number of reps. My old head can not remember this whole wod. I will need to take a cheat sheat into the gym

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
100 normal Rope Jumps
20 Ring dips
20 Knees to elbows
30 dumbell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Thrusters, 2 5kg dumbells
10 Rope Pull Ups

time: 31:50

My second WOD since yesterday 8-). Love it.
greetings from Germany

5 kg wall ball
towel pull ups

26:38

10:48 Rx'd (PR)

* All but KBS's, Wall balls & Rope climbs were unbroken.

18:48 with 3, 14 foot rope ascents, and 38 16 lb. med ball wall ball shots

18:48 with 3, 14 foot rope ascents, and 38 16 lb. med ball wall ball shots

As rx'd

17:42

@Chris #7 on the Front Squats;
First and Foremost. Focus on making sure your form is spot on. Watch the exercise demo's on CrossFit.com and then video yourself and see how you compre. On lifts that I struggle with I always bust out the video camera and get a fliming. Example. Front squat used to be very low around 250-260(I back Squat 450). Started watching my form in a video. Elbows were not getting high enough due to my hand placement on the bar. This did not allow me to get my elbows to elevate high enough to place the bar in a good front rack position. In 3 weeks I made tremendous gains and finished off at 345 lb. 3 rep max.

Like someone already stated tight ham strings could be the cause of a tight back. I would have to watch you front squat to know for sure. Could be stance, could be not keeping the back tight during the squat, it could even be hand placement on the bar and where the bar sits in the front rack position. For the Hams, check out some of the stuff on the mobility WOD site. Great stuff there. Start everyday with the Mobility Wod stuff weather you are sore or not.

Killer - 32 mins.

25 WL steps
20 Pull ups
50 box jumps (bench)
20 Double Unders
50 regular dips
20 knees to elbows
30 DB swings (15 50 lbs., 15 55 lbs.)
30 Incline sit ups
20 Hang squat cleans, 35 lb DBs
25 Back extensions
30 DB thrusters (15 30lbs, 15 35 lbs)
15 pull ups (too dead to do towel pullups - sub for rope climbs)

15:07

Beat my previous time by almost 3 min.!!

m/37/6'1"/200

Thursday 110908

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

Scaled up
Pullups C2B
rope climb 20'

time 16:05
last time 18:57with 60lbs KB

Pullups unbroken C2B
box jumps ok but not pogo
DUs fine but missed trying to get started
dips fine brok at 17 I think
K2E brok twice
KB tough, 15/12/3
cleans broke once
wallball 20/10

I could have shortened the breaks more. Still alot of room to go faster, but happy with the PR.

M/21/5'8"/170.5

As rx'd 18:45

38:10
Kettlebell swings w/ 40 lbs.
Hang Squat Cleans w/ 25 lb dumbbells
Thrusters replaced wall ball with 20 lb dumbells
7 pullups in place of rope climb

41/m/6'/206

39 min

50 lb kettlebell
15 lb ball
jumping towel pull ups

41/m/6'/206

39 min

50 lb kettlebell
15 lb ball
jumping towel pullups

25 walking lunges
20 ring pullups
50 box jumps 20in
20 double unders
20 knees to elbows
30 kettlebell swings 1.5 pood
25 Ring dips
30 situps
20 cleans 1.5 pood 10 each arm
15 more kettlebell swings
40 wallballs 20pd

20 min

10:25 as rx'd minus rope climb because we don't have that yet. Added 40 ring muscleups at the end in lieu of towel pullups because I wanted to work muscleups anyways and finished with 19:52.
m/28/5'9/170

50 / 185

subbed 72# DB for KBS
subbed 30 PUs for the 3 rope climbs

26:48

14:29

Tweaked the numbers and a few subs:
50 walking lunges
30 pull ups
50 box jumps-step down
100 single jump rope
30 ring dips
sub 30 ghsu
30 kb swings
50 ab mat sit ups
30 25#db hsc
30 back ext
30 wall balls
sub 50 push ups

20:40

Laura f/49/5'7/150

17:57

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 25 inch box
20 Double-unders
25 Ring dips (assisted)
20 Knees to elbows (as best as I could do)
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 deadlifts 95#
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I broke 30 min... just

Lost of time lost rearranging the garage to do all the workouts. This "lost" time was put to good use resting.

Good workout!

25 walking lunges
20 deadhang pullups (unbroken)
50 box jumps 22" box
25 bar dips (left rings at home)
20 knees to elbows (unborken)
30 75lb db swing
30 situps
25 hang squat cleans with 35lb db's
25 bb good mornings with 95lbs(subd for back ext)
30 db thrusters with 25lb db in each hand (subd)
3 sets of 15 rope pulls with each hand 45lbs on pulldown machine

time 25:03 m/41/5-9/185

19:37 - chopping 2:11 from April's time as Rx'd

warm up:
20' rope climb
3 mile run

for time:
25 walking lunge
20 pull up strict
50 box jumps 24"
20 double unders
25 dips
20 knees to elbows
10 kettlebell swings 35#
35 kettlebell swings 10#
10 kettlebell swings 35#
35 kettlebell swings 10#
10 kettlebell swings 35#
35 kettlebell swings 10#
30 GHD sit up
20 hang squat clean 70# (bar)
25 back extensions
30 wall ball 20#
3 20' rope climb
total: 42:21

didn't have a 2 pood kb, so made sure the total weight swung was the same. Can't do double unders two in a row yet, so they take me a very very long time to get 20 clean ones, each requiring a very high jump.

f/35/5'5/135

Lost of time lost rearranging the garage to do all the workouts. This "lost" time was put to good use resting.

Good workout!

Comment #76 - Posted by: JuilePlatt at September 8, 2011 11:46 AM

Me too Julie! My neighbors probably thought the crazy guy was having an early morning garage sale. There was equipment everywhere! :)

Carole
F/53/5'6"/133

19:36, with:

5 kg wall ball to 9' target
1.0 kettlebell
20# dumbbell hsc
12' rope
rest as Rx'ed

Kevin
M/52/5'11"/172

15:03 (PR) with:

15# wall ball
1.5 kettlebell
12' rope
rest as Rx'ed

Subbed 35 dips (no rings)
70# KBS
Towel pullups

26:55

m/51/6'3"/165
21:34

Subbed bar dips for ring dips and 40# db thrusters for wall balls.
No rope to climb which was fine with me. After the thrusters I could feel Pukie breathing down my neck and heard strange gasping noises which I realized were coming from me.

Sub 20:00 next time.

Semper Fi.

13:28 w/ 24" box

25 walking lunge
20 pull up
50 box jump 40 cm box
20 x under
25 ring dip
20 knee to elbow
30 16kg girya swing
30 sit up
20-20 16 kg girya power clean
30 wall ball 5kg medicine
6 triangle pull up

14:47

great WOD, i liked "slow" start with lunges.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 thrusters
time 24:20

19:33 PR

Single unders between each double under, 62lb KB, 14' rope climbs, all the rest as rx'd

Knocked off 4:30 from last time. Avg HR 173, peak 185. Great work Laura, Julie, Carole and Kevin!

27:13

Scaled KB swings to 50 lb DB
Subbed/scaled rope climbs with 10 towel pullups per climb. Fingers are killing. Took me 7:00 to do just the towel pullups!

Otherwise as rx'd

13:12 RX , good mix

40:00, hitting the numbers specified.
Sub'd a medicine ball for a ceiling panel and my chin. First time with many of these movements.
Newbie

22:01 Rx'd.

Wow.

32:21
subbed burpees for double unders,
thrusters for wall balls,
ring dips foe regular dips
and rope pull downs for for rope climbs.

40# db HSCs
3x11" Rope Ascents
Else as Rx'd - 17:36

amazing workout, did it after a killer chest workout and got 13:38. kinda slacked a lil on knees to elbow i let go at 10 and then caught my breath.

CFWU x 3
27:30(ish)
subbed:
tuck jumps for DU
50 bench dips for ring dips
50-40lb KB swings
25 supermans for BE
45 pullups for rope climbs

did this twice today.

16:20 (7am @ home)
95lb barbell hsc (no 35lb dumbbells), all else rxd

12:55 (12pm @ work)
15 rope pull ups with feet locked on rope (highest place to hang it at work gym is on a smith machine - about 6.5 feet), all else rxd

14:02 rx'd
Enjoyed that!

17:48 (PR)

Lateral tuck jumps over dumbell for DU's, 15lb weighted bar dips for ring dips, 70lb dumbell for KB swings, 20lb dumbell thrusters for WB, 10:1 jumping towel pullups for rope climbs. All else Rx'd.

Over a minute faster than last time.

scaled hang squat cleans to 20lb dbs
24:55

14:10 with 23.6 inch tires (CF Games box jump standard), and a 10kg ball on wall ball. Regards from Portugal

m/39/178/87 kg

subbed DU with Tuckjumps
50 dips for ringdips (no rings)
No ascends (No rope)

22:07

M/43/180

Subbed 25 pushups for the ring dips (perpetual shoulder rehab) and five dead hang pull-ups for each rope climb:

20:47

And I thought I was going fast...

More better faster

30/M/136

Differences from Rx'd:

KB swing- 45 lb
Hang cleans- 95 bar (don't have dumbbells)
5 rope climbs at 10' vs 3 at 15'

27:12

Like this wod it is very smooth for me. I subbed inbetween each movment five pull ups. For me it mkes this wod that mich harder givin me that perfect chery hn i get o the squat cleabs and wallballs. Fun active wod

40M/5'10"/172#

W/U: strict weighted pull-up, 3x5 at 15-20-25 (de-load).

Sub'd rope pulls for climbs: 14:42 (active rest).

C/D: skipped.

Off PR by 3:40. Fifth time doing the "Dirty Dozen." For the rope pulls, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet, three times.

Since this is my active rest cycle, I didn't push the intensity. Instead, I "enjoyed" each movement. Still worked-up a good sweat. Love chippers.

15:08

No rope ascents (gym doesn't have a rope) but rest was Rx.

33:50

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (no rings - subbed 50 parallel bar dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (subbed 60lb dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (no rope - subbed 45 strict pull-ups with assisted pull-up machine set at 100lbs)

Did 50 pushups immediately after water break.. killer WOD!!

m/30/210/77"

29:50

F/45
subbed dips for ring dips. Towel pull ups for rope

17:45

17:15

24" box
2 x 16kg KB's

36:03

Just sprained my ankle 2 days ago forvthe fourth time. Can't jump but it is stable so everything was Rx'd except for the box jumps and double unders. I did 30 pu in place for the box jumps, and 20, 45 lb push presses for the double unders. Also, I did regular dips. No rings.

I've really been focusing on good form, actually getting below parallel now.

Also, I did 30 pullups instead of rope climbs.

M/16/6'0"/167
19:32

45lb db swat cleans
All else as rxd
17.19

M/36/6'4"/195

Subbed 21 ring push ups for rope
No jump rope

20 min

28/m/5'11"/180
As rx'd with 45lb dumbbells on cleans
19:31(PR)

Didn't push through the suck hard enough.

a few subs:
30 bar dips
40 55lb DB swings
30 40lb DB thrusters
30 towel pullups

31:51

Lost a lot of time in transitions, especially the 1 min (or more...) wait for the 35lb DBs

16:21

Subbed pushups for ring dips (50 pushups)
Subbed 20 pull ups for rope climbs
All else as RX'd

Oh and KB was 1.5 pood. That's all I've got. So that also sped me up.

Modified for me
25 Walking lunge steps
20 Pull-ups
50 Step ups
20 Wall vaults; 45”
25 Dips
20 Dragon flag leg raises
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 20 kilo Kettlebells
25 Good mornings, 75#
30 Wall ball shots, 20 pound ball
20 Pull-ups
36:35
Lots of time lost rearranging the garage and going outside for wall vaults
M/53/72"/210

25 Walking lunge steps
20 Pull-ups
40 Box jumps, 22 inch box
40 single-unders
25 regular dips
20 Knees to elbows
30 dumbbell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 45lb GMs
30 15lb dumbbell thrusters
15 towel pull ups

38 minutes

25 Lunge Steps
20 Pullups
50 Box Jumps
50 Thrusters
25 Dips
20 Knees to Elbows
30 Sumo Deadlift High Pulls
30 Situps
20 Hang Squat Cleans
25 Back Extentions
1000 Meter Row
1/2 Mile Run
39:42

20:00, no rope climb. At st. 8

16:14

subbed regular dips, no rings
subbed single unders with a high jump

amber 30 min 33 sec ryan 24 min 15 sec

M/34/5'4"/145lbs
As RX'd
13:00

Lunch Run:
400m - 1:10 (3:30 rest)
600m - 2:03 (5:00)
800m - 2:54 (5:45)
400m - 1:13

After work:
short WU then WOD:

10:44 rx'd (PR by over 1:15)

thanks Brody for pushing me with your 10:10 time.

Lorie I just strolled through this at a good pace. 3 year layoff from crossfit so I could bodybuild, now trying to get back into the swing.

Lost 20 pounds of water with this workout (:

21:10- Subbed 1 Pood KB's; No Climbing Rope Subbed 12 Towell Pull-ups

m/39/6/190ish
As Rx'd (but with 40# DB Squat Cleans). I think I could have pushed it a bit harder.
20:03

f/29/501/140ish
As Rx'd (but with 20# DB Squat Cleans). Hurt her shoulder on a descent (number 2) during rope climbs. Took much longer to complete after that.
33:27

Didn't time exactly. Around 27 min with 20 kg kettle bell and a 10 lb ball and no rope climb. Best I could do at my gym

14:30 Rx'd

16:08
50# DB swings, 45# thrusters for wall balls, and 21 pullups for the 3 rope climbs.

25 walking lunges
20 pull ups
50 box jumps 20 inches
20 dubs
20 squat cleans ( 40lb. Kbs.)
30 wall balls 20 lb.
25 back extensions
30 sit ups
25 ring dips
20 KTE
3 tree climbs
30 kb swings 2.5 pood
18:41.

30 kb swings 80 pounds
3 tree climbs
18:41.

25:13

subbed 1 mile run for rope, dips for ring dips, 45lb bb thruster for wall ball

17:15

Last time was 17:07
Best time was 16:46
Subbed
20 LB Dumbell Thrusters for Wall Ball
and 95# Hang Cleans for DB Cleans
No Rope Ascent

Great Workout!!

18 inch box
30 Kettlebell swings with 45# plate
30 Sit-ups
70# bar Hang squat cleans

18.25 (pr) beats the pants off 41 minutes the last time I did this

22/m/5'11"/171

M/51/15/1-1-06

5RFT
5 C&J 105#
15 KBS 1Pood
20 Hand Release Push-ups

21:23

Hey Logan S #138...23:00PR! Holy Smokes. Great work!

17:38 rx

previous was 20:00

34:45 as rx'd

41/m/185
as rx'd

17:03 new pr!
(last was also pr at 17:37)

Another scale and subathon:

25 walking lunges (Rx)
10 DL 115# (for 20 pullups)
25 BJ 18" box (for 50 @ 20")
40 SU (for 20 DU)
25 dips on unstable leg-raise machine arm pads (for 25 ring dips)
20 leg raises (for 20 K2E)
30 DBS 35# (for 30 @ 2 pood)
30 situps (Rx)
20 HPC 15# DB (for 20 HSC @ 35# DB)
25 BE (Rx)
20 thrusters 20# bar (for 30 WBS @ 20#)
500 m row (1:53.4; for 3 rope climbs)

15:44

(April 23rd = 27:00, closer to Rx)

w/u - run 400m (1:37), 60 sec Samson, 10 (pushup, scapula pushup, air squat, lunges), 5 (DL 115#, BJ 18", SU, dips, leg raises, DBS 35#, situps, HPC 15# DB, BE, 20# thruster), 200m row

16:32 as rx'd

m/22/170lb

19 min

as rx'd
time: 22'02

warm-up
pull-up 3x5
dip 3x5
squat 3x5
crunch 3x45
push-up 3x5
time - 19.23.07
notes: subd 30x35lbs push press for rope climb n

f/34/142/5'1"

15:29 (over 2 mins under previous time)

25 walking lunges
20 pull ups w purple band
50 box jumps 18"
20 reg jump ropes
25 modified dips
20 K2E
30 k bell swings 35lb
30 sit ups
20 hang squat cleans 20lb dumbbells
25 back extensions
30 wall balls 12lb ball

M/172/5'7"/31

as RX'd 24:14

as Rx'd

27:16

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 70#
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball 9'
45 jumping towel pullups

21 something (17:24 last with 15# ball and 21" box jump, don't know why I did 24")

13:28 rx'd

Subbed 2 pood for 45lbs
Sub'd Rope climb for 18 pull ups

Scaled / subbed to;

For time:
25 Walking lunge steps
20 Pull-ups
20 Tuck jumps
25 Dips
20 Knees to elbows
30 Dumbbell swings, 50#
30 Sit-ups
25 Good mornings
30 Thrusters

No method for box jumps (must get a plyo box soon!)
Had to ditch the HSC's about 5 in due to nursing right elbow tendonitus
No rope

Time 11:18 (pr is 19:28 with the HSC's so was well on the way to shattering that... next time!)

Phil: 27:36
25 walking lunges
20 pullups
50 box jumps 22"
20 double unders
25 dips (no rings yet)
20 knees to elbows
30 kb swings @ 55lbs
30 sit-ups
20 75lb hang squat cleans w/barbell
25 supermans
30 thrusters w/20lb dumbbells each hand
1 rope climb + 3 beginner climbs

Ali: 21:46
15 walking lunges
12 jumping pullups
25 box jumps 18"
12 double unders
15 chair dips
20 knees to elbows
15 kb swings 30lbs
1:00 plank
12 hang squat cleans w/10lb dumbbells each hand
12 back extensions
15 thrusters w/10lb dumbbells in each hand
3 beginner rope climbs

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Dumbbell swings, 70#
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
20 Wall ball shots, 25 pound dbs (accidently did 20 instead of 30
45 jumping towel pullups

23:27

That was a fun one! As Rx'd, but, I had no rope so I subbed in 12 pullups per climb so I did 36 pullups after the wallballs.

15:54

M.36.173

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 knee tuck jumps
50 dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbbells
25 superman
30 Wall ball shots, 10 pound ball
30 jumping pull-ups

Totally missed sit-ups when transcribing the wod into my phone.
14:56

Christine
As above except:
20 modified pullups
20 knee raises from bar
30 kb swing 20lb
20 HSC 10lb db
30 jumping pullups from bench
17:55

14:03 as Rx'd w/ 26" box, Abmat situps and Abmat back ext.

M 36/5'7"/129

As rx'd: 17:16

19:47

Had to sub rope pull ups for rope climbs and oly had a 55lbs dumbell for swings. All others as Rx.

12:40

23APR: "Sub'd reg dips, 1 pood kb swings, 10lb wall balls and 5 towel pulls:1 ascent

28:28"

09SEP:
Sub'd 1.5 pood kbs, 45lb barbell hang squat cleans, 45lb barbell dead lfts for back xtens, 10 towel pulls = 1 ascent

21:47

14:23 with a 53# kb

19:45 PR (07may11: 20:48)

With two stupid, accidental subs: I realized afterwards that I did some bad math and used a 50# KB instead of something more appropriate. Also realized I did toes-to-bar instead of knees-to-elbows.

Brutal, as always. Had to lie down for a long time afterwards, as always. Need to work on cycling those box jumps. They take so much out of me. Also maybe learn how to climb the rope right.

used faq subs and heavist or closest db I have
swings 50, Squat cleans 30 lb, thrusters with 45 lb sub for rope climb 45 towel pullups

15:47 PR

Simon age 13 75 pounds, 10 pound dumbells and 7 pound wall ball but everything else as listed - 10:11

M/42/5'8"/162

As Rxd 13:30

26:58 10lb ball, 1 pood KB

rx'd 27:30

12:16 rx

56:14

@Michael - I had to use a weight belt for yesterday's WOD. 315 is a lot of weight to DL. I use it simply to assist my back and to avoid additional injuries

30:06
Some exercises altered due to lack of equipment.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (60 singel-under)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 5-7kg ball, 4.5 meters touch point
3 Rope climb ascents (12 close grip chest to bar)

21:47

made up wod on 9/9/11
21 minutes, lots of resting, have missed 7 wods in a row, yuk. what a welcome back

WOD #130 - Done on 11/9. Some scaling and subbing. Pullups assisted, did 56 box jumps on an 18" box (no 20"), assisted bar dips, knee "ups", and towel pulldowns. Rough.

Greg A.'s warmup
WOD time - 51:55

M/43/5'11"/258

12 ft rope climbs

15:37 @HCHS

Loved this workout, had no idea how I'd do. 22:04

18:36 rx

1.5 pood KB
40# DB's

22:31

14:38 pups

19:11 Rx

24:22
Subbed 20kg barbell thrusters for wallball
and 1/2 tabata towel pullups for rope climb.
Ripped my towel and almost killed myself.

Rx'd except 25lb db, 1.5 pood, rope sub
29:50

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Tuck jumps
25 Reg. dips
20 Knees to elbows
30 Kettlebell swings, 50 lbs.
30 Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 Back extensions

25:00

30 Wall ball shots, 20 pound ball
3 Rope climb ascents

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 tuck jumps
25 Reg. dips
20 Knees to elbows
30 Kettlebell swings, 50 lbs.
30 Sit-ups
20 Hang squat cleans, 20 pound dumbbells
25 Back extensions
30 Wall ball shots, 16 pound ball
20 burpees
25:00

M/31/5'7"/173

24:14 as rx'd

43/m/176cm/73kg

25 Walking lunge steps
20 Pull-ups (butterfly, unbroken)
50 Box jumps, 18 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups, abmat, unanchored
20 Hang squat cleans, 35 pound dumbells
25 Back extensions on swiss ball
30 Burpees
3 sets of 5 rope climb moves, rope hanging from pull-up bar (last time I did 3 sets of 10 rubber band assisted towel pull-ups, full ROM)

17:40 (last time 19:13)

Fast box jumps and kipping knees to elbows.

As rx'd except for wallball
15# was heaviest available (forget the diy ball)
had to jog 100 m b/w wallball and rope climb

17:52

F/41/5'6"/145

25 walking lunge
20 pull-ups
50 box jumps, 18" box
20 DU's
25 band-assist ring dips
20 KTE
30 KBS, 1 pood
30 unanchored sit-ups
20 hang squat cleans, 20# DB (did 1st 10 from the ground, oops--grrr)
25 back ext
30 wall ball, 14# ball to 8'
15 towel pull-ups, from tip-toes on ground, chin to towel above lower hand

20:32

m/178cm/87kg/35y
17:30 minus the rope climb
sub 50 push ups for ring dips and 20kg good mornings for back extensions

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

17:10 PR

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box {sub}
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35lb DB {sub}
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells {sub}(forgot these were supposed to be squat cleans)
25 Good Mornings w/ 45lb bar
30 Wall ball shots, 20 pound ball
15 chinups {sub}

17:36

last time was 21:25, almost a 4min. improvement! NICE!!!

M/ 37/ 133 lbs/ 5'-6"
As rx: about 15:18

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (felt pretty good with just a couple secs break at like 25 and 40 reps)
20 Double-unders (easy as pie - with there were more)
25 Ring dips (this was a lot more difficult for me for the first time.. I usually do this many unbroken no problem, but my shoulders were really sore for some reason.)
20 Knees to elbows ( I kind of pulluped and into these rather than swinging them - much faster but a little more taxing on the arms)
30 Kettlebell swings, 2 pood (10,9,11)
30 Sit-ups (I kind of did these as a relaxing last break to go fully into the last 4 events - I could have and possibly should have attacked these faster - I did them anchored)
20 Hang squat cleans, 35 pound dumbbells (I anticipated these being tougher, but I took a break at about 15 and then finished them off not as bad as I thought they'd be)
25 Back extensions
30 Wall ball shots, 20 pound ball (15,9,6)
3 Rope climb ascents (probably about 8-10 seconds rest between climbs

14:22 with 15 strict pullups @ 20# for rope sub.

15:10 Rx'd minus rope climb

20:08
Stupidly thought 25 walking lunges meant PER LEG and ended up doing 50 :(
Subbed globo gym cable pull downs for rope climbs
Subbed 2 20# dumbbells for wall ball
Subbed 45# dumbbell for kb swings

29:30 subbed 15 rope pull ups

33:33

subbed 10lb wall ball, 70 lb dumbell for KB, 15 towel pullups

M/43/5'11"/190

25 Walking lunges
20 Pull-ups
50 Box jumps, ~19"
20 Double-unders
25 Ring dips
20 Knees to elbows
30 KBS, 1.5 pood
30 unanchored sit-ups
20 Hang squat cleans, 30# dumbbells
25 Back extensions
30 Wall ball shots, 20# ball
9 towel pull-ups

23:43

M/14

20 Walking lunges
10 band-assist pull-ups
25 Box jumps, 12" stool
50 single-unders
15 Stool dips with heels on floor
20 Knee tucks
20 Kettlebell swings, 25#
20 Sit-ups
15 Hang squat cleans, 20# dumbbells
15 Back extensions
15 Wall ball shots, 14# ball

16:01

pack
35 lb kettle
20 lb dumb
10 lb med ball
15 towel pulls
30.28
thought dips would be sticky point but was ok

10:32 pr @ crossfit snohomish

19:16

Sub 45# thruster for wall ball
Sub 5 towel pull ups for each rope climb

Rx except
1.5 pood
30# hang clean

28:15
(1st xfit after 12 week off)

We did this at our box today, except for
53# KBS
no rope climbs (we only have one)
the rest RX

12:20

32 yom, 190 lbs

19:11

pr is 19:00

25 Walking lunges
20 Ring Rows
50 Box Jps
20 Double Unders
25 Ring Dips
20 K2E
30 KB Swing (20k)
20 hang Sq Clean (10k DB)
25 Back extensions
30 Wall Balls

18:24mins

25:32

Subbed tuck jumps for double unders and 3 towel pullups per rope climb.

26:23

tuck jumps,
45 lb kb swing
no rope climb
+ 20 pushups.

19:00

m/37/5'9/179
CFWU-2. Superman. Burgener. Row 500m.
19:54
Happy to get sub 20. Still lots of room for improvement though. Couple breaks on BJ. Otherwise pretty steady. Improve cadence on shorter box. First time trying to use "The Position" in WOD on pullups & dips. Not bad.
Kipping much better on K to E. Swings not too bad. Took 2 breaks. Reduce to 1 next time. Cleans not bad. Again, reduce to 1 break. Rope ROM much better. Touched beam every time.
4/23/11: 20:42
9/22/10: 20:12 - rope pullups.

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

Time 26:35

C-
@ CFS
20" BJ, 35# KB (forgot to look up weight first) 25# DB for HSC, 14# WB
13 something

Mrs. Miyagi
1.5 pood KB, 25# DB, and 14# WB. No rope climb. Rest as Rx'd.
23:29

Previous PR = 17:45

As Rx'd: 26:28

11:39

15:01 rxd pretty sure that was a pr by a couple minutes.

CFWU x 3,
24" box, 45# Kettelbell, otherwise as Rx'd

25:41

51/m/190

As Rx'd. 23:29. .30ish slower than last

No rope, all else as RX'd.

23:15

23 min, 20 sec

20:17 pb

sub 28" box jumps
sub 24k db swings
BE done on gym ball feet hooked under bench
sub 35lb db thruster
sub 30 kipping pull ups (no rope)

20:55 - 23.04.11

As rx'd, 13:49 (PR).

You gotta love The Dirty Dozen. Unbroken until double-unders - they got in my head today as the calf was starting to act up. Did ring dips 15-10, and K2E 15-5. KB swings felt better than last time, but still broke them 20-10. From there, straight through to wall balls. Tried hook grip on dumbbell cleans today, better on the grip, but serious friction - tape up next time. Did wall balls 20-10, and came into rope climbs just about smoked at 12 minutes and change. Managed to get through them with no fails (unlike last time), but every one was tough.

I think these are the toughest 3 rope climbs in any CF WOD. Your grip is gone from the pull-ups, K2E, swings, and cleans. So you rely on your legs and hip drive to "pull" yourself up the rope - but your legs/hips are smoked from the jumps, swings, cleans and wall balls. So then you try to use your core to get your legs up high in a good position - and thus, fewer pulls - but your abs/back are done after the K2E, sit-ups, and back extensions. Just seems like everything comes to a head at these rope climbs. Coach really thought this one through.

post in filter

13:49 PR

post in filter

13:49 PR

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 tuck jumps
25 bar dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
30 pullups

35:00

m/33/5'8"/170lb

25 walk lunge
20 pull ups
50 box jumps, 20"
20 double unders
25 dips (no rings)
20 K2E
30 kbell swing, 2 pood
30 situps
20 hang sqt clean, 35lb DB
25 back extension
30 thruster 45lb bar, sub for wallball
15 towel pullups

12:37 (almost 2 minute PR!!!!)

21.04
subbed 12" box, 12lb ball

CFWUx1
24:19 @ kg with Bantams
45 Towel pullup sub for rope ascents
Sub good morning w/45lb bar for BE

25 Walking lunge steps
20 pull ups
50 box jumps, 18”
20 tuck jumps
25 bench dips
20 knees to elbows
30 dumbbell swings 12.5kg
30 sit ups
20 hang squat clean 12.5kg dumbbell
25 back extensions
30 thrusters, 20kg
45 alternate towell pill ups

17:45

About 25 min
Crappy workout in crowded gym
Had to sub 50# kb
16" box jump
Couldn't get rope for du Zumba class in session
Rope climb thingy for rope climb

M/34/197
26:41
A real doozy!

18:47 but sub/scale for shoulder inj.
25 one arm push ups (bad arm supporting)
30 db swing 35lb
20 HSC 35lb good arm, 10k bad arm
25 BE gym ball
30 db thrusters 35lb good arm, 10k bad arm
30 towel pull from ground

20:17 pb 29.09.11
sub 28" box jumps
sub 24k db swings
BE done on gym ball feet hooked under bench
sub 35lb db thruster
sub 30 kipping pull ups (no rope)

20:55 - 23.04.11

Solid workout. Felt good until the knees to elbows, but other than that I kept a good pace.

13:30 RX'd (3:14 PR!!!) :D