Any ideas on alternatives for sled pull?

What is a good sub for sled pull?

Maybe rope climbs? Using your arms only?

I was gonna say rope climbs arms only yea...also...if you have access to a rower, probably stand over the rower and do alternating pulls with each arm, simulating the sled pull motion.

One of my all time favorite quotes, and applicable to just about all aspect of life!

Sub for sled pull? Simple. Get something with a surface area (a piece of matting, carpet or big sheet of wood should suffice), put some heavy shit on top (plates, kettlebels, children, whatever), hold an end and drag it.

Alternatively you could get a strop, tie it through the centre holes of some plates and drag them.

CrossFit is everywhere, your only limit with equipment is your imagination.

I like the rower idea, putting damper on 10 and just cranking out some big pulls

Yea arms only rope climbs would be great, Im thinking from supine to standing while wearing a vest? Thankfully my box has prowlers and ropes so that will do.

I have yet to see a 108# KB in person, so 110# barbell for me haha

SDHP -

Shoulder issues?

Great workout. Did it last week with 53# SDHP, otherwise rx'd - 15:22

What exactly are shoulder to overhead? Are they like a push press?

Shoulder to overhead, I believe is just getting the barbell from a shouldered position to overhead position in any way possible: push-press, jerk (any type), shoulder press. Correct me if I am wrong guys.

JeffV- You're not wrong.

Yay Merinda!!! You kick ass!

FYI, Merinda is a coach at CrossFit 541!

How far should i run to sub for the 20 cal row?

Or perhaps, get some resistance bands and either put then around your waste or around arms and walk forward for however many steps/meters.

Run 2.25 - 2.5 minutes worth to sub for 20 cals. you need about 30 seconds to get the HR up, and and an additional 2 minutes at the average of 10 cal per minute burn with an elevated HR above 50%>RHR...give or take. Maybe 400m?

another sub for sled pull is getting an old truck tier or a tractor tier, a good 3-5 meter ordinary rope and pull, if its to light you fill the tier with rocks you find lying around or kettlebells, also old construction site debris is a good alternative, then pull outside on dirt road

Sled pull using arms or dragging the sled?

m/46/185

subbed 20lb db thruster for wallball and no sled

13:28

18.33 as rx'd

13:45 no sled

warm-up
pull-up 3x10
dip 3x5
squat 3x10
crunch 3x45
push-up 3x10
back extension 3x15
time - 15.34.68PR
notes: last time was 16.57. sub 65lbs for SDHP and push press.

M/42/6'/197 10:00 no sled

19:03 subbed 30 seated cable rows 150# for the sled but rx'd everything else. Now i get to watch the superhumans on espn2 do it sub 5 mins.

Any alternatives for the sled that can be done in an ordinary gym?

Did this one but used a 400M run w. med ball in lieu of the sled pull. It SUCKED!

18:00

22:38. Subbed 105 sdhp on 25lb bar and 400m row for sled pull. Fun to say the least at Blue Flame CF.

RE: Alternatives for sled pull

At the games, they were done with the arms (not dragging the sled). Given that, if you're working out at a globo-gym or other non-sled-friendly place, you could try isolateral bent-over dumbell rows as a sub. I'd say maybe 40 on each side with dumbells that are fairly heavy for you.

@ 25

Any kind of rowing exercise would work. Seated cable rows would be a fine substitute

18:09

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105 pound Barbell
30 Burpees
20 Shoulder to overhead, 135 pounds
200 meter 2x5 gallon water can carry

18:37

C: 11:14**

**1.5 pood kb instead of 105#, no sled to pull... so no sled pull. Good WOD! See ya on monday, CFHouston Men's Challenge on saturday.

Sled alternative, push your car in the parking lot.

15:01 -
:No Sled Pull
:KB 25# squat-swing release and catch (sub for wall ball)

Just did an Air Force PFA before this XFIT WOD, so my time was a little long...
57 - pushups
58 - situps
11:00 - 1.5mile

Adrian Bozman tried to kill me with this workout.

For time:
20 calorie Row
30 Thrusters
20 Toes to bar
20 Sumo-deadlit high-pull, 110 pound barbell
30 Burpees
20 Shoulder to overhead, 135 pounds

No box jumps (not comfortable on the bench press)
No sled

13:44 (pr 15:32 WITH the box jumps)

* 18:18, subbing 12 lb. ball (no 20 lb. WB), 110 lb. barbell for the sumos, and a 60-second sprint on the stopped treadmill (pushing the belt) for the sled pull.
* Bench 6-6-6 (145), decline DB fly 8-8-8 (40f), incline push-ups to failure (8-7), cable crossovers 8-8-8 (45).

NO SLED - Subbed for 60 pullups.

20:35

Modified, ½ Intensity cycle
2 ½ minutes heavy bag
15 Wall ball Shots, 20 pound ball
10 Hanging leg raises
15 Step ups, 24" box
10 Power cleans 115, pound
15 Burpees
10 Shoulder to overhead, 115 pounds
100 Foot sandbag carry, 100 pound sandbag
10:17
M/53/72"/210

13:34 w/ 400m run for row, 110# barbell SDHP, 26" BJ, no sled pull
16:18 w/ 400m medicine ball run for sled pull

ESPN2 new time should list date as Sept 28.

Anybody else find it very ironic the announcement that Reebok owes $25 million for false claims on EasyTone advertisements? We scoffed at Reebok and sketchers when they made the claims, happy to see them called to task.
http://www.ftc.gov/bcp/cases/reebok/index.shtm

Hopefully with Crossfit we have shown them the error in their past ways...

Germany, Münster

M 37/5´11/187lbs

14:26

That rubber plate looks like its melting in the photo!

11:16 rx'd

25:00 -

Subbed 2:15 run for 20 calorie row
SDHP was with 105lb. barbell
12 shoulder to overhead

pack-type scale/sub: 12# ball, 20" box, 65# barbell for SDHP and shoulder to overhead, 40 cal row sub for sled pull

17:11

w/u - 45sec Samson, 7x (push, scap push, be, sit, dip), 5x (wbs, t2b, bj, sdhp, burpee, s2o, row)

c/d - skipped

heading back to gym tonight with kid for a machine + CF mashup with her (she's sipping the kool-aid...). going to take tomorrow off. after 5x3 deads yesterday, the bod/brain complex is officially saying '2 days on, 1 day off, or you will regret it mister'

reality of cf at near-50: quality of recovery and safety trump other goals.

12:30
Sub 20 100# seated rows for 20cal row
Sub 30 tire flips for sled pull

Travelling still so using a gym here.
- No toes to bar ... fat people with big arms doing a cable workout
- No jumping on the weights bench ...
- No sled
- No medicine ball

20 cal row
30 Thruster @2x22# DB
20 explosive sit ups
30 Tuck jumps with 2x22#DB
20 SDHP @135# bar
20 Push jerk @110# bar
30 Rope pull ups (I got told off for doing that after!)

16:43 including the time spent walking between things and putting weights on bars

no sled, rest as Rx'd - 13:07

20 calorie Row
30 Wallball Shots, 6# pound ball
20 knees to elbows
30/leg Box step ups, 9" box
20 Sumo-deadlit high-pull, 27 pound
30 pushups #4
30 Squats
30 step back plank
20 Shoulder to overhead, 17 pounds
30/arm cable pull 20#

23:04

25/m/200 Been a Crossfit-er for 1 month now.

8 minutes flat. It sucked, but I kept asking myself "which dog are you feeding?"

First crossfit attempt. Def a humbling experience. 18:00 with singe arm cable rows instead of sled drag. Lightheaded for hours after and psyched to do it again tomorrow :-)

Wednesday 110928
CrossFit Games Event 10

For time:
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

Scales
20 reps SDHP with 45lbs bar for row
toe to bar on rings
box jumps with step down from top
SDHP with barbell
sled drag 10 feet at a time

time 17:57

last time 15:14

Wow that sucks, I felt pretty good, But the box jumps must have took alot longer then I thought. I admit to taking breaks allright but not that bad.

The chest to overhead was better, 5/6/9 which is better then befor.
The toe to bar was rough but unbroken

Sumos were broke twice but just for seconds because the bar bounced funny and one side came up high.

Ah well, I gave it all I had. I hope tomorrow is better.

2011-09-28: 14:57. (Think watched stopped on BJ's) Incl. 165# pull up/down hallway.
2011-08-03: 17:30. No pull.

21:36

40 k sdhp
10x45 k sto, 10x40k sto
55k sled

2011-09-28: 14:57. (Think watched during BJ's) Incl. 165# pull up/down hallway.
2011-08-03: 17:30. No pull.

Odd post but looking for help, I'm in my 2nd year of biology in college and need to figure out a project that has to do with biology. I've been doing crossfit for about 3 years and love it and would love to involve crossfit with the project. Any ideas?

Thanks

15:21 shaving 3 seconds from August's time

SDHP's were with twin 53lb kettlebells
'sled' was a tire with two 40 pound dumbbells inside

20:18..

19:48 with 40 x 40lb DB Rows instead of Sled

13:29 Killer Workout!!!!

17:45
with 100 lb. DB for sdhp, 72 yard farmers walk with 80 lb DB in each hand for sled pull
all else as rx'd

33:35

20 cal. row
30 DB thruster (22.5 lbs)
20 toes to bar
30 box jumps (bench)
20 Sumo dead lift high pull (105 lbs)
30 burpees
20 push press (5 at 115, 5 at 105, 10 at 95)
30 seated cable row (120 lbs on machine)

M/34/6'3"/200

14:44
105# SDHP w/ Barbell
15 x Tire Flips instead of Sled Pull

Scaled overheads to 121 lbs, sled at 140.

17:04

400m run, 30 20lb WB, 20 T2B, 30 Box, 20 SDHP 62lb KB, 30 burpees, 20 100lb push jerk, 120' sled pull with my old wood GHD

23:45

Avg HR 172, peak 184 in unbelievable heat in Aptos, CA. I spent at least 1/4 of the time struggling to catch my breath.

Nice job matt h. and I agree, recovery is pretty tough nowadays.

Kudos to the outrageous Games' performers, doing this workout over 10 minutes faster than I did, after 3 full days of mind-boggling WODs. Can't wait to watch them do it on ESPN2 tonight.

20 calorie Row
30 Wallball Shots, 20 pound ball - only had 10#
20 Toes to bar, last 10 knee raises
30 Box jumps, 24" box, 20" box
20 Sumo-deadlit high-pull, 108 pound kettlebell, 55# dumbbell
30 Burpees
20 Shoulder to overhead, 135 pounds, 95# used
120 foot Sled pull, sled plus 165 pounds - no sled

14:12

14:12

45/F/6'1"/160

Did all but sled
SDHP 53# KB
Push jerk 75#
16:07

My 1RM for an OH press is 90lbs, what should I scale the 135lb shoulder to OH press to?

Becca-I suggest you go with 65#

Planche as a "functional movement"...?

17:00
22/M/6'1"/165
with transfer between rooms and floors of globo as well as weight change / rack & unrack.

Wander what I coulda rocked witha better setup!
Enthused nonetheless!

400m run
30 wall ball, with 5 kg ball
20 ttb
30 box jump, 22"
20 sdhp, with 50# kb
30 burpees
20 shoulder to overhead, 75#
30 cable rows, with 80#

18:42

Great effort mas!

Did it today, Rx'd=13:49

Done in 22:42 with a lot subs:
- No rower so did SDLHP with 45# bar for 1:40 (usually takes me about 1 minute to row 12 cals)
- Used 110# bar for SDLHP
- Scaled to 115# for shoulder to overhead for last 17 reps
- Did 40 towel pull-ups for sled pull (first 22 were alternating)

This was painful after making up Monday's WOD yesterday.

Started the workout with equipment set up, but had to fix it because others took it to use. Plus did springs, lunges, power squats, abs, and push ups this morning for about 45 min longest rest was about 15 sec.

Second workout
500m row @ 2:00min
30 wallball @ 15ft 15.4#
20 toes to bar @ 2-10
30 box jumps @ 30 or 32 in
20 sumo-high lift @ 5 at 2pood 15 at 105 barbell
30 burpees /w 12in jump
20 shoulder to overhead @ 135# 4-5
40 190# vertical pully-pulls /w 3 ft intervals /w rope horizontal /w raised and lower weights
42:17 mins with 10min stretch

15:32
No sled.
90lb DB subbed for 108lb KB
otherwise as rx'd

Good WOD!

great job carole and mas. mas, jealous of home gym with 'old wood ghd' but not of Cali heat ;) here's to great recovery.

20:38

10 lbs med ball (heaviest the gym had)
135 lbs high pull for 108 lbs high pull
135 lbs bent row for sled pull

second crossfit work out ever and I need a lot of work.

20 cal bike (lvl 19 100 rpm)
30 db thrusters(40 lb DB)
11 T2B
30 Box Jumps 24"
20 SDHP (105 lb bar)
30 Burpees
20 S2OH(1@135/6@95/13@75)
90 ft sled pull (165lb)(used flat bench instead of sled)

Time: 29:45

Does anyone have a good substitute for toes to bar? Too many years of pitching have destroyed my shoulders and after about 10-15 of them I start to feel pain from hanging.

30/m/190 17:21 as Rx

Reebok ZigTech Apparel all lies! Great sponsor for crosssfit

http://www.bbc.co.uk/news/business-15099965

27:31. No sled but i ran 200 meters with a medicine ball.
Burpees took forever though.

15:10 (SDHP 2 pood, S2OVHD 115#, no sled so subbed 15 tire flips)

I'm a pretty avid gym-goer, first week following the WOD's.

-Subbed Wall Balls with Thrusters at 25# dumbbells. Also Sled Pull with Rope Climbs, using arms only.

-18:39 M/22/179

16:20 I use my tire with some fire hose wrapped around it to sub for the sled!

18:38, down from 23:00. Done at st. 2, had to sub thrusters with 20lb DB's for WB and 105lb bar sumo's. Rigged up 2 80lb DB's on a wooden sled and pulled it with fire hose, worked pretty well, got some strange looks.

M/43/185

Subbed 30 bodyweight deadlifts for the sled pull.

18:43

More better faster

m/40/76/210

I did 30 ring rows for sled

19:15

20 SDHP 110#
30 Wall Ball 20#
20 T2B
30 Box Jumps 24"
20 SDHP 110#
30 Burpees
20 Shoulder to Overhead 95#
20 Supine Ring Rows

17:48

Hello CrossFitters! Been doing the main site WODs for about 3 weeks now and this is my first post!

Done in a basement gym w/no sled or med-balls so I had to mod a bit (also have to scale some weight):

20 cal row
30 thrusters, 65#
20 knees to elbow
30 box jumps, 24"
20 SDHP, 95#
30 Burpees
20 Push Press, 65#
400m row

20:21
(includes swapping weight on barbell)

Awesome WOD

20 Cal row
30 Wallball 12kg
20 Knees to Elbow
30 Box jump 24"
20 SDHP 70.4lb KB (heaviest at the gym)
30 Burpee
100m Sandbag drag 150lbs

21:08

ref comment #90

forgot to write down 20 shoulder to overhead 95lbs

21/m/165
16:29
Sub 400m run for row
Accidently did 30 SDHP :D

13:33

Thanks a lot Carole and matt! Tremendous job Carole.

Matt, you can see a photo of the GHD from Sept. 29, 2009 mainsite here

http://www.crossfit.com/mt-archive2/004965.html

Rob Orlando; likes to lift a stone, likes to sink like a stone. Just kidding, dude!

13:39 w/ 180# sled

* made a sled for the WOD, but no 120' rope... so i attached a 15' chain and drug it back and forth across the gym for a total of 120'.

* the sled was just the bottom metal tray that sits under a hot water heater. i just stacked up four 45# bumpers in it and then attached a chain to pull it.

40M/5'10"/171#

W/U: strict weighted bar dip, 3x3 at 35-45-55.

As Rx: 13:16.

C/D: foam roll.

New PR by 0:11. 110# KB. For the sled pull, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 20 feet, 6 times.

Still nuring a sprained low back and head/chest cold. Lungs were on fire. Not expecting a new PR. Last time it was hotter in the gym and we were on the third day of the cycle. So that probably explains it. Just as last time, the burpees sucked most of the life out of me. The shoulder to overheads had to be broken into two sets of 10. Good workout.

subbed 40lb DB thrusters, 105lb SDHP, and 115lb shoulders to overhead, and 30 115lb hanging upright rows, and I STILL increased my reps and lowered my time! (did three rounds just like last time)

Rd1: 56 reps
(1 min rest)
Rd2: 84 reps
(2 min rest)
Rd3: 25:13

20 cal run
30 thruster 45#
20 ttb
30 bj
20 sdhp 115#
30 burpees
20 shoulder to overhead
30 rope pullups

18.49

Switched WB for Thrusters
Scaled down Shoulder to OH to 95#
No sled
17:40

Subs:
110# SDHP
110# Push Press
125# Tire Drag

16:47

23:19
20 calorie Row
30 Thrusters, 20# DBs
20 Sit-ups
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 110#
30 Burpees
20 Shoulder to overhead, 110#
20 Pull-ups

It looks like the games don't start until 11 pm est. Anyone know why it's 3 hours later than originally scheduled? Lame...

mas, that 09 pic rocks. lots of well-deserved comments. if i go for a garage gym someday, i'll keep 2x4's in mind... (wow, 420+ mainsite comments that day. someone asked recently why so few nowadays? am assuming explosion in # of affiliates is big part of the reason.)

Not timed due to many children interruptions.

40 45# SDHP
5 Handstand push-ups
30 squats
20 Toes to bar
30 20" box jump
20 110# bar SDHP
30 burpees
20 shoulder to overhead
and..... the best part. dragging one of my players 120 feet across the football field with my climbing rope. He weight approximately 170 so I think it was a good sub

22/m/5'11"/171

man...i must be super out of shape...finished in 40:38 as Rx

M/26/185

20 Calorie Row
30 Wall Ball
20 Toe To Bar
30 24" Box Jumps
20 Sumo Deadlift High Pull (KB) 108lbs
30 Burpees
20 Push Press 135
120ft Sled Pull w/ 165 on the sled.

Sub 400m for 20 Cal row
Barbell SDHP @ 110

Subbed 110lb barbell for sdhp
Else as rxd
17.08(pr)

30 airballs
20 t2b
30 HR pushups
20 2pood SDHP
30 burpees
20 x 135lb push press
12'

For time:
20 calorie Row (25 SDHP, 45#)
30 Wallball Shots, 14 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 53 pound kettlebell
30 Burpees
20 Shoulder to overhead, 115 pounds

16:58

15:36

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Row 500M, wall ball 5-5 box jump 24” 5-5 Push Press 65lbs x 5-5 95lbs x 5
SDHP 65lbs x 5-5 95lbs x 5

18:25
Sub 105lb SDHP and shoulder to overhead, 15 burpees instead of sled pull.
Foam roll after

18:06 subbed 135 lbs. Sumo deadlifts and pulled sled with 160 lbs plus 2 kids that wanted to ride.

Ride bicycle to gym

CFWU(1 round)

Subbed thrusters with a 40#DB for wall ball
Subbed 110# SDHP with standard barbell
Subbed 400m on treadmill @ 2% with 45# handled plate for sled pull

23'43"

Ride bicyle home

m/43/200/5'11"

For time:
1:15 20 calorie Row
3:33 30 Wallball Shots, 16 pound ball
5:57 20 Toes to bar
7:37 30 Box jumps, 16" box
10:04 20 Sumo-deadlit high-pull, 89 pound barbell
13:46 30 Burpees
17:31 20 Shoulder to overhead, 111 pounds
no sub for sled...
17:31

20 45lb Seated Row
30 25lb DB Thrusters
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105 pound barbell
30 Burpees
20 Shoulder to overhead, 95 pounds
30 45lb Standing Rows

26 minutes

28/m/5'11"/185to190
Sub 110lb SDHP
All else rx'd
19:01

14:13 (PR)

20 SDLHP w/ 1.5 pood KB for rows, otherwise as Rx.

Sled drag was done with a plastic kids snow sled loaded with 230lbs of weight, pulled with two Rogue ring straps hooked together. Was at 11:51 at the end of the shoulder to overheads. Over a minute faster than last time.

12:50
110# SDHP (Kettlebell)
No sled. Mod: 185# Barbell Rows x 30
CS

UNBROKEN

as rx'd except for sled pull, subbed seated row 165lb x 30.

18:30

25 SDHP, 45lbs
30 Wallball Shots, 14 pound ball
20 Toes to bar
30 Box jumps, 20" box
20 Sumo-deadlit high-pull, 56 pound kettlebell
30 Burpees
20 Shoulder to overhead, 115 pounds

18:41

Sadly, no sled

subbed knees to elbows for toes to bar.
subbed 95 lbs for 135 on shoulder to overhead.
No Sled pulls.

With all that, 19:27

13:42 Rx'd, except for KB, which was 75 lb. instead of 108 lb.

GFBD!

F/41/5'6"/145

30 SDHP, 37.5# for "20 calorie row"
30 wallball, 14# to 9'
20 toes to bar
30 box jumps, 18" box
20 SDHP, 1.5 pood KB
30 burpees
20 shoulder to overhead, 90#

16:43

M/51/6'3"/168

16:38 with some subs and no sled.
20# db thrusters for wallballs
50# db on SDHP
45# db on shoulder to overhead

After I finished a woman in our office gym said, "You never take it easy." Made me feel good. Semper Fi.

Had my guys sub one arm ring rows for the sled pull. 60 pulls alternating arms.

43/m/176cm/73kg

20 calorie Row
30 Dumbbells thrusters, 21 pound each
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlift high-pull, 50kg barbell
30 Burpees
20 Shoulder to overhead, 50kg barbell
30 calorie Row

13:30 (last time 12:58)

21:22

Not bad. Will be better next time. Burpee's and Shoulder to Overhead killed me.

13:09
As Rx'd minus sled pull
(Strapped 35lbs of small weights to my 2 pood KB to make 105#)

used 110# bar for high pulls and a 65# log in the grass uphill for the sled pull. 16:08. M/40/140

20 calorie row
30 thrusters, 25# dumbbells
20 toes-to-bar
30 box jumps, 24 in
20 SDHP, 95# barbell
30 burpees
20 shoulder-to-overhead, 115#
60 standing cable rows with a rope handle set low, 165#

23:11

sub'd 110lb SDHP with barbell for the 108lb KB cause my gym doesn't have one and sub'd 115lb for the 135lb overheads...everything else as RX'd

18:12

Cyndle f/19/5'6/115

14lb WB, 65lb S2OH for the first 5 reps then 45lb, 62lb KB everything else as rx'd

24:10

Not as rxd at all...

Sub 400 m run
Sub 30 overhead DB swings 35lbs
20 TTB
30 box jumps
20 sumo DL to high pull 100lbs
30 burpees killed me!!
Sub 20 squats 135lbs
80 total single arm BO rows 45lbs

Phone stop watch quit on me around 8 min
Pry around 15min

Not as rxd at all...

Sub 400 m run
Sub 30 overhead DB swings 35lbs
20 TTB
30 box jumps
20 sumo DL to high pull 100lbs
30 burpees killed me!!
Sub 20 squats 135lbs
80 total single arm BO rows 45lbs

Phone stop watch quit on me around 8 min
Pry around 15min

subbed 14# wb and 70 lb kb sdlhp
13:05
with sled drag (60 one arm pulls with rower)
15:24

as rx'd but no time for shldr 2 OH and no sled
105# DLHP

13:05

shldr 2 OH was going to take a while at 135# b/c I was shot after burpees

20 calorie Row
30 Wallball Shots, 8# pound ball
20 knees towards chest
30/leg Box step ups 12" box
20 Sumo-deadlit high-pull, 27 pound BB
30 squats
30 #3 pushups
30 step back smith planks
20 Shoulder to overhead, 27 pounds
30/arm cable rope pull at 30#

20:44

10:11 Rx

17:00 give or take a couple seconds. Used dumbells for the shoulder to overhead. No sled

bonus 20 pull-ups

20 calorie Row
30 Wallball Shots, 12 pound ball
20 #3 knees to elbows
30 Box jumps, 9" box
20 Sumo-deadlit high-pull, 37 pound BB
30 Burpees
20 Shoulder to overhead, 20# DB
30/arm cable pull 30#

Kim S 19:23(15#DB, 32# DLHP 15/arm pull)
Renee W 18:06 SAA
Barb B 15:54
Amy H 16:06
Joni R 12:34
Jill K 12:46
Karen J 13:20
Jen N 12:34
Tami B 12:05
Stacey V 17:46
Sara A 17:09(15# DB)
Roxy W 16:45
Steph V 17:52

19:25

sub 40kg dumbbell for kettlebell
sub 500m row for sled pull

17:24 min. no sled available, didn't complete or sub sled drag.
Substitutions: 10 lb. ball, 65 lb. kettlebell, 95 lb. shoulder to overhead. Started CrossFit six weeks ago, M/26/5'7"/150

18:18 rxd

thought i used the same weight as the games - 250 lbs of plates, but i forgot to factor in the weight of my 15 lb homemade sled. so 265 lbs total for sled pull, which took about 6 minutes.

110805 - 18:25, rxd 185 lbs of plates + 15 lb sled. 200lbs total sled pull.

17:29 rx

faster than last time but i did just like the games last time

Did this wod on Thurs:
run 400 m
30 wall balls 12# ball
20 t2b
30 step ups
20 sdlhp 55# db
30 burpees
20 65# push press
30 80# seated cable row
18:10

Laura f/49/5'7/145

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball (subbed 12lb ball - gym doesn't have a 20lb)
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell (subbed 110lb barbell)
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds (Subbed 30 seated rows at 160lbs)

29:30 - Not impressive at all. In my defense, my shoulder-to-overhead and summodeadlift bars had been reracked before I could get to those exercises, so I had to load weight in the middle.

Subd 20 cal row with 400m run.
Time 12:02

subbed 10 lb wall ball
subbed 10 lb med ball shuttle run

22:48

M/26/185

Sub 400m run for Row

16:16

48kg SDHP, 58k jerk, dragged 40k plates across studio 5 times.

roughly 20:00

14:29

15:36 rx'd

f/34/142/5'1"

12:27

20 calorie row
30 wallballs 12lb ball
20 K2E
30 box jumps 18"
20 SDHP 55LB bar
30 burpess
20 push press 55lbs
50 steps on treadmill (turned off)

Either I entered my time wrong last time or I shaved about 4 minutes off this time

19:54 sub 44kg KB

M/42/5'8"/160

Scaled to fit my gym:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 50 pound kettlebell
30 Burpees
20 Shoulder to overhead, 125 pounds
5 15ft rope climbs

16:00

subbed 20sdhp for calories row and 30 thrusters for wall ball both with 45lb barbell

Used 115lb barbell for sdhp

Used same bar for presses but did 30 instead of 20

no sled

14:22 PR

Did it games style, amrap 3 min, rest 1 min, amrap 6 rest 2 then all the way through. 110# barbell for sdhp. no sled pull.

1st time through , 10bj rnd1, 3 burpees rnd2, 10:24 round 3.

Did it at night again due to not doing proper games style box jumps the first go around. 22 bj rnd 1, 6 burpees rnd 2, 10:42 rnd 3

Jeff @ work
Games style
25# ball
Games style BJ
110# barbell for SDHP
3 minutes-got 7 BJ
6 minutes- got 16 SDHP
Full WOD minus the sled drag 11:40

20 calorie Row
30 Wallball Shots, 16 pound ball
20 Toes to bar
30 Box jumps, 20" box
20 Sumo-deadlift high-pull, 55 lbs bar
30 Burpees
20 Shoulder to overhead, 80 pounds
120 foot farmer's carry w/ 2 45 lbs plates

25:00...struggling

25 lb ball, 78 lb KB, no sled. 14:21.

10am - 5k trail run 24:41 (about 2-1/2min off PR on this course)

11am -
PC - 225, 245F a couple times.
HPCx3+sprint - 185# for all three, sprints were the only thing that felt good today.

12pm - CF Games WOD 10

13:32 (sub 2x24kg KB and tire drag)

M/27/5'9"/164
14lb ball and only a 35lb KB x 30 reps.
No sled
18:57

10:42 Rx'd.

M/33/170

19:44

subbed 20lb dumbbell thrusters for wall ball;
subbed 500m row damper 10 for sled pull; next time would sub 30 reps 165 row I think

M/44/5'8"/190
26:57

subbed 115 shoulder press for 135 press
subbed 150' on rope climb machine for sled pull

m/39/6/190
As Rx'd
18:20

43m, 6'218
29palms
sub chain run (200m w/ 50lb chains) for sled
KB was heaviest available, but only 70'ish lbs.
rest as RX'd
15:30

110# Barbell SDHP and no sled pull. Rest as Rx'd.
13:09 (PR)

Mrs. Miyagi
14# WB shots, 2-pood KB SDHP, 95# shoulder to OH, no sled pull. Rest as Rx'd.
14:35 (PR)

Pack
20:05
F/32/124/5'1"

Pack
20:05
F/32/124/5'1"

M38/6'1"/184#
13:00 as r'xd

20 SDLHP 45# for 20 cal row
110#DB SDLHP
Sled pull - only 20' rope so pull back up pull...

All else as RX'd

13:24

24 seconds faster

Some variations due to equipment constraints....
13:27
Exercises done as rx'd:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
30 Burpees

Exercises done with subs:
20 Sumo-deadlit high-pull, 108 pound kettlebell
USED BARBELL 105# IN LIEU OF KB

20 Shoulder to overhead, 135 pounds
USED 65#, DID MILITARY PRESS (BEHIND THE NECK)

120 foot Sled pull, sled plus 165 pounds
FIREMAN CARRY 190# PERSON

CFWU x 3

For time:
20 calorie Row; 1:04
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, #95 Oly bar
30 Burpees
20 Shoulder to overhead, 115 pounds
120 foot rope climb MARPRO at "hard" & 155lbs

23:20

23:30 as Rx'd

C-
@ CFS
sub'd 8 rope climbs for sled pull, went in reverse order starting with rope climbs
13:15

17:33 SDL 105, 95S2O

Previous

29:03

Did it at JC...ran upstairs and pulled the sled one way and back again...good workout

Tonight...did it without the sled...8th floor closed couldn't think of anything to sub for it

24:31

19:26

Did 17:01 on last workout (lame!).

Subbed 45# plate overhead lunge walks for 30 yards instead of sled pull (no sled). Didn't have 108# KB so I used 110# weighted bar (10# heavier than last time).

As px'ed except subbed 80# kettle bell for 108# on SDHP

11:27

m/37/5'9/181
CFWU-3. Pushups instead of HSPU 3rd. Superman. No Burgener. Row 500m.
16:00
Not bad. Esp in earlier exercises. WB unbroken. Kipping decent on T to B. Good power on SDHP, just too many breaks. Jerks pretty broken. Not a real good 2nd dip as usual. 30 KB swings instead of sled pull. 110 SDHP w/bar instead of KB SDHP.
8/5/11: 17:33

M/33/6'1"/185

First time back to a real WOD after 3 months rehabbing a mtn biking shoulder injury.

Subs/scaling:

10 pound wallball
knees to chest
barbell for sumo - 10x45#, 10x65#
knee pushups on burpees
45 pound shoulder press, alternate front/back
3 minutes Stairmaster, 100 steps/min

21:45

16:59.....subbed sled pull with 95 lb overhead squat

20 calorie Row
30 dumbbell thrusters, 25 pound dumbbells
20 Toes to bar
30 tuck jumps
20 Sumo-deadlit high-pull, 110 pound EZ-Bar
30 Burpees

10:50

Finished the WOD with 20 push presses and 30 squats with 135 lbs, but I had some equipment issues (clock stopped and had to load the weights). Probably ~16 minutes for the rest.

M/26/5'11''/195

19:27 minus sled pull.

13:01 minus sled pull

Subbed 95# shoulder to overhead

As Rx'd: 20:07, box jump was more like 30"

22:50 w/o sled pull

Subbed 20# DB thrusters, 95# barbell SDHP, and walking forwards with the pulley weight. Took some time changing the weights on BB for jerks. Jerks most time consuming by far.

Last time: 23:20
This time: 20:43

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 110 pound barbell
30 Burpees
20 Shoulder to overhead, 135 pounds

Time 26:25

For time:
20 calorie Row
30 Wallball Shots
20 Toes thru rings
30 Box jumps, 24" box
20 Sumo-deadlift high-pull, 75lb barbell
30 Burpees
20 Shoulder to overhead, 95lbs
No sled
10:52

No sled, 135 for 5 shoulder to over head then 115

don't remember time, better than 19 minutes!

CFWUx3
BWU

22:14
SDHP 80lbs. KB
No shoulders to overhead or sled pull due to time.

Ernest 41/M/61"/170

51/m/190

Scaled SDHP 2 pood, rope pull #135 rubber plates on rubber floor for 84'
remaining rx'd. 20:24 2 mins faster

18:18
400m t/m run @ 3% & 13.5kph
30 db thruster 35lb db
30 box jumps
20 SDLHP 50k bb (100%)
30 burpees
20 shoulder to o/h 60k (100%)
80k discs on mat drag 40m

m/33/170lb/5'8"

did 20 cal on Jacobs Ladder, used 45lb bar thrusters for wallball, 105lb barbell SDHP, and pulled a large wench and motor 120ft.. not sure how much it weighed

9:55 before pull (last time 12:53)
12:49 after pull (last time 14:43)

CFWUx2
23:15
40 wb with 12 lbs ball (didn’t have my 20lb wb with me)
105 lb for SDHP
40x95lb thruster sub for sled pull