Heelllloooo gymnastics!

Weird workout.

Looking forward to unfamiliar movements

What the!!

OK so whats the WOD for normal people?

what are the subs for these excercises?

That looks incredible.

Just a note-none of these exercises are in the exercises section :/

Constantly Varied.

@8

Check out google's workout section. It is... voluminous.

am i the only one that get the intro music on the crossfit video movies but then no sound on the actual video? I know the last couple with coach b have no sound but then the next day its fixed and the sound is there.

Looking forward to this one in the A.M.!!!

Awesome! @8 watch the video

@8
Or just watch the WOD demo video on the main page. They do a great job walking you through what each movement should look like and they point out the common mistakes made when performing each movement.

So, what if you don't have paralettes? different item or exercise please!

Sprawls!!! Welcome back!
CrossFit Women are Hot!

Nice!

What's the benefit of doing the down-ups? It looks a bit back-wrenching.

Come on people, subs? Really? These movements are very easy in comparison to a lot of movements that we normally do...watch the demo people

Does anyone have a recommendation for subs on the Wall Climbs and/or Pass Through? Please don't redirect me to google unless it's a site...Thanks.

Excellent quote.

I will sub in "Murph" as my WOD, thanks

7 + 4 pass throughs

Looks interesting but I don't have parallettes. Any good sub for that one exercise?

sub for parallettes - use two boxes for boxjumps or chairs, etc

Try it first, then comment.

I've never seen rip-away shorts before.

@25 - why don't you try it and then talk? perhaps your understanding of crossfit is a bit narrow. just sayin.

Eight rounds, could have attempted the wall climbs, but died.

push, push, push, and wait for it... push. interesting.

@29 no thanks, I'll program my own and include things I need work on that will actually come up again during a wod in my lifetime as opposed to updowns and grasshoppers. Again, just my opinion.

The up-downs look like a great way to solidify bad burpee form. What happened to midline stability? I'm all for 2004 old-school gymnastics CF wods with skill work that wasn't for time. But adding intensity to the cricket/grasshopper and, well all of these, seems like a good way to lose all sense of gymnastic development.

looks like fun!

I like it. Will be programming this one at my box soon.

No parallettes: stack of Bumpers plates with perfect push-up handles on top

Looks like fun. If people are complaining because they think this is going to be easy, then they don't know "wall climbs!"

WoW!! Great one!

wtf...

Great quote! WOD is tricky hard, high intensity constantly varied.

I find it funny when people complain about something that is offered to them for free.

About the WOD...I suck at all these movements, so this was fun to attempt. Definitely got a good workout out of it.

Looking forward to this one! I remember my last battle with wall climbs. It was epic.

And a quick note for @32 "Josh"-- you're so right, you should only program your workouts based on your own expectations of what life might throw at you. You'll never have to move your body through unfamiliar movements....oh wait that's completely silly. You're welcome to your own opinions, but please don't presume to know what "most" of the community will think.

Rilly, I just lost respect from some of the crossfit community. All you people complaining about the wod need to quit crossfit or stop bitching and just do the the work out. For some of you not all of u but some you may have forgotten that cross fit is not just weight lifting and running every day its about getting out of your confert zone and learning new skills.

Interesting workout. Makes you think about your training. Cant just be doing the same thing all the time!

I agree with #44, just do whats on offer, if you dont want to do it, carry on living your life without telling us what u think of the wod.

Weird...YES! Will I do it...YES! Will I supplement with a strength bias...YES! It's not manly, sexy, nor does it really have the bragging rights. ie. "What's your up-down time?" But, I can't say I've ever done this in a workout and everytime I doubt a posted WOD it usually kicks my ass!

I like this WOD!!!

7 Rounds, 3 Wall climbs...

Definitely harder than it looks! Awesome variety, never done any of these exercises before but will be programming them into WODs at my BOX.

Keep it coming CrossFit.com

This is gonna be good.
HQ rocks!
If it doesn't feel like a real workout (doubtful) I'll be doing a Tabata run or a bunch of skill work. That should finish me off.

New movements... Nice!

We did "Hellari" today at Crossfit Draper and it lived up to the first four letters of its name. The WOD is named after the head trainer and 2011 Southwest Region 13th place finisher Hillari Eaton.

Pick your Medicine Ball. Rx-20/14
AMRAP 20 Minutes
15 Walking Lunges
10 Wall Ball Shots
5 Med Ball Cleans

Post your score if you do it.
Enjoy!

Ty-Ty (9 rounds + 20 reps)

looks like fun!

are the up-downs bad for your back? how about if you have lower back issues already? any subs for this exercise?

#49 criss
im not sher if this bad for your back or not but a good sub whould be just to get in the down position and just don't put your hips to the ground.

fairly new to Crossfit, this is only my 2nd main-site WOD.

5 rounds + 10 up-downs. Had to scale the wall climbs. Good workout!

No parallette bars in Afghanistan. Had to use two big rocks. Worked like a charm. 11 sets + 2 wall climbs.

What kind of shorts are those in the pic?

I'm going to get some strange looks at the gym tonight.

7 rounds , 3 wall climbs
Harder than it looks but could have done more if not the "sweaty" floor..couldn't get a proper grip at wall climbs after 3d round. Got to try with gloves on next time

m/46/185

6rds + 2 wallclimbs

5 rounds + 1 Wall climb

Nice WOD.

34/185

As rx'd

5 rounds + 1 wall walk

Loved the new movements

8 rounds + 9 up downs
Hurry up on grasshoppers

7 exactly

@54 gotta love the strange looks. guess they need a breather from the 5th rd of curls in the rack

@54 gotta love the strange looks. guess they need a breather from the 5th rd of curls in the rack

5 rounds exactly.

Thank you again CrossFit for another great WOD that allowed me to push through my mental and physical limitations.

43/m/176cm/73kg

As rx'd

5 rounds +3 +10 +3

Completed round 6 after time ran out.

I don't have parallettes, but since we are in Bavaria I had two beer cases ready to improvise.

I knew that the wall climbs would be hard, but was surprised by the grasshoppers. Those looked way easier in the video.

Germany, Münster

M 37/5´11/187lbs

8 Rounds

That was fun!

M/33/158 lb

4 full rounds, couldn't do chest all the way to the wall, not sure I got other exercises right sicne I couldn't load video but did best I could...definitely different!

5 rounds

Crossfit Sri Ram Ashram, India

Rajpal - 5 1/2
Shubham - 6 plus 3 wall climbs
Gautam - 5 1/2
Arvind - 5
Vijay Raj - 9 plus 4 up downs

Heidi is so freaking hot.

If you don't like what CFHQ programs then stop doing crossfit and stop filling the comments section with negativety. It's amazing that even in working out people can find something to complain about. People are pathetic!

SOUTH of KOREA
m/32/ 8Rd+parAllette10/
I like this, but "wall climbs"....wt..

m/45/180lbs
Enjoyed that - 6 rounds, 2 wall climbs. I've always found the lack of common sense a bit of a laugh
(er, no parallettes -use chairs)but all the complaining about the WODs is a funny one -If you don't like it, don't do it! Simple really.

Whats a substitute for the paralletes? I dont have those bars? Thanks!

5 1/2rds... this WOD was really challenging
34/m/165
-EOMFD

20minAMRAP
pizzacut

this WOD is like "zumba"

Didn't someone once say:

"The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus."

What could that guy know...I think I'll skip today's WOD and do Fran or Cindy again for the 100th time.

Rx'd - 9 rounds + 3 wall climbs

couldn't get 1 wall climb! yow. will save this wod for later...did 2k row, 7:37.4 - good enough for today.

7 rounds + 3 Wall climbs
I chose to keep a hollow position at bottom of up downs, Good WoD

M/40/5'4"/145#
Rx'd 7rnds
I think this was very much worth doing. Harder on the midline than it looked for sure. Good opportunity to work on positions/mechanics. Wasn't easy at all.

I'm surprised to see more complaints than compliments for the gorgeous blonde in the pictures.

7 rounds + 3 Wall climbs
I chose to keep a hollow position at bottom of up downs, Good WoD

Thank you video crew. 5 rounds plus 1 pass through - did 10 pass throughs by accident on rounds 1-4. Did forward roll out of lots of the wall climbs.

NO 73, Are you joking?

Just made my paralettes today. Awesome.

I'm always looking for good wods that I can do when away from our house (where we work out). This could pretty much be done anywhere. Add it to the "holiday wod" list!

M/23/175

4 rounds as Rx
5th round got to 5x pass-throughs

(Subbed paralettes with elevated adjustable platform step b/c i do WODs at a 24 hour fitness)

toasted my shoulders and wrists are a little tender too -- great WOD!

8 rds

Realized, after the fact, that my makeshift "paralettes" were a little taller than what CF Maxim used in the demo - not sure how much easier/faster that made it...

To those who are complaining about the unusual functional/gymnastic WOD, if you don't like it - do something else. If you think it's too easy, GO FASTER and make sure you have perfect form. Whatever the case, don't make it sound like we should all be so un-gr8phul for the FREE programming that we have all benefited from.

6 rds + 5 paralettes
6 rds

5 rounds and 3 wall climbs. way harder than it looked. I did this one at home and used 2 chairs for the parallete pass throughs.

7 rounds exactly

6 rds + 5 pass thrus. Damn Grasshoppers...

7 rds 2 wall climbs as RX'd

1 rats wee workout, as comment 90 said if your finding this easy go faster or your just bluffing yoursrlf as to how much you understand the ethos of Crossfit.

For those how are about to do this WOD, enjoy. I know i did.

can't wait to do this!

to all the complainers: stop logging on to this site then.

Great WOD. Kicked my ass.

Keep up the good work on the programming HQ. this was a quality WOD.

No bitching, just did 8 rounds 3 wall climbs 4 up-downs rx'd and loved every rep of it!!
Thanks CF HQ

First ever go at a WOD and completed 5 rounds plus 3wall climbs!

sub paralletes with dinning chairs. not bad.

As Rx'd
7 rounds + 8 up-downs

All movements strict per the instructions. As charbs said upthread, hurry up on the grasshoppers -- your triceps will thank you.

Loved this WOD, was psyched for it since last night. Thanks to Pukie for some new, imaginative programming.

Much more difficult than I expected. By the 3rd round, I was struggling on wall climbs and basically started getting weak fast after that.

I finished 4 rounds as RX'ed, though I probably spent as much time on round 4 as the first 3.... will be ready next time to go 6 rounds.

First CF WOD ever! Thought I was in decent shape, run, lift weights, play with the kids, etc. Saw the games on ESPN and said, "Those people are in shape!" So I am dedicating myself to CF. With that being said, my core is junk, my stamina is junk, my shoulders are junk! 2 rds in 14 minutes and I couldn't push myself up the wall on the wall climbs. When I saw this, I thought I can shoulder press 165 for 6 reps so I should be able to at least 5 rds in 20 minutes. Did not realize the whole body could be taxed so much so quickly!

Crossfit related Halloween costume ideas?

This was CF at its finest. Loved every second of this WOD. Keep up the amazing work HQ.

rx'd 5 rds + 10 up downs

Gotta say, this one looks like some fun. In some way, at some time I'll find a way to do it. I really enjoyed the looks and comments in my gym the last time we did wall climbs.

It used to be that you had to figure stuff out on a new or novel WOD on your own, or maybe with a little help from a picture; if you were lucky there was some stuff over in "Exercises and Demos" to lend a hand. For about, what, a year now we've had WOD demos almost every day. Unless you are "in country" and don't have access to the videos, there's really no excuse any more for asking "how do I DO that?", is there? Tips, subs for stuff that's just out there...sure, but it seems that the folks posting the WOD's are intent on putting folks like me out of the helpful hints business with the videos, which is more than cool.

Don't like a posted WOD? Think it's not your definition of "crossfitty" or not your cuppa? That's cool, too. Frankly, I'd rather hear what you subbed because you might have done something cool that I could steal for a future day when I can't do whatever's posted. But really, it's STILL free, and it's STILL only one version of CrossFit, and if it just doesn't work toward your personal goals (like every 10K whatever doesn't fit mine), is it really necessary to read us chapter and verse about your objections?

BTW, where are all the folks who've been complaining about the absence of rotational movements? How 'bout a little love for the crickets?

Hooray for gymnastics - will be doing this in my living room instead of my gym.

Kevin C you forced me.
Definitely took me out of my comfort zone.

Unable to get chest all the way to wall on wall climbs.
Up-downs were good.
Parallettes, used concrete blocks, perfect push up handles. All good.
Grasshoppers. Got better as I went but did not have the flexibility to get the shin all the way to the forearm.

Even though some of the reps would not count in an official workout, I counted mine as it is work in progress.
I gave it full effort.

5 rounds plus 3 wall climbs and 10 up-downs.

Rested 10 minutes then

Diane 21-15-9
85# power cleans
ring dips

6 minutes

Laura f/49/5'7/145

5 rounds + 2 walk-ups in 20 minutes.

Completed the 6th round by 24:36.

7R 2 wall climbs ad Rx'd

just finished this wod. ho. lee. crap. 4rds + 3 up downs. to all the haters of this wod, JUST SHUT UP AND DO IT. :)

Yey! I am looking forward to doing something a little different!

The wall climbs got me. Back started hyperextending. Really tough to get chest to touch wall, more like bottom of rib cage. I didn't think the other three were that bad. Surprisingly good shoulder workout.

6 rounds + 2 WCs

M/37/6'2"/193

M/26/185/5'10"

Rx'd: 8 Rds

Great workout an awesome change of pace!

Good WOD. hard on the arms/shoulders holding the lockout position (esp. wall climbs). Probably tired from 10x2 presses yesterday though.

6 rounds + 8 reps

6 rounds plus 1 Wall Climb. Thanks for the free programming; it is my escape and has helped me through some dark days. DO IT FOR THOSE WHO NO LONGER CAN.

M / 33 / 6' / 180

M/37/155
9rds + 10 Up Downs

F/30/120
9 rds + 2 Up Downs

She almost had me, but I am faster on wall climbs.

Great WOD HQ. Love the Constantly Varied Life you give us.

@ bingo, way to make a great case for constructive posts even if ya dislike workout & sub it. seconding the idea that creative sub'bing is helpful for those of us who won't be medal-ing any time soon at a regional event ;)

couldn't do even 1 wall climb at Y at 6am today: strength or technique or both?

now that I re-watched vid I know why: duh, wall climbs start with a pushup (and push back, and up the wall go the feet).

now that I read the last 40 comments & see how challenging / fun folks find this, will definitely find time for it in next couple of days. plates + perfect pushup handles @ Y will work for parallette-sub.

or i'll do it in backyard with lawn chairs inst of parallettes. probably a bunch easier since chairs are tall, but form-focus will keep it real i hope.

and now that I have a couple of KBs, and some extra pvc from a lax-goal project, it looks like making my own parallettes is a good fall-winter project. any pvc-parallette-people got build yer own links to share here or plans to share by mail?

Wow, that was harder than I thought it would be.

5 rounds + 4 grasshoppers (pr)

Not impressed.

Wow, that was harder than I thought it would be.

5 rounds + 4 grasshoppers (pr)

Not impressed.

7 rds + 1 Wall Climb

36/M/6'00/188

First WOD after a 6 month hiatus due to medical reasons. Looking forward to getting back into the swing of things. Incidentally, I am cleared for everything except valsalva under any load. So, no tightening up on ANY lifts, gymnastics, ANYTHING. I have to be able to breathe through any movement. Bicuspid Aortic Valve. Look it up. Get yourself checked by a cardiologist so you don't wind up dead. Makes it tough, but at least I can still workout.

Anyway, I got 3 rounds + 3 WC + 3 UD. Wall climbs were not all chest to wall. Some ended up as belly button to wall. Those things were TOUGH.

It will be a bit of a climb to get back to where I was. I'm excited to be back in the mix.

power-girl, I'm glad I was able to get you to take the plunge. Kind of fun, wasn't it?

As for me, 6 rounds + wall walks + up-downs.

Some of those wall walks were getting pretty ugly by the end.

4 + 2 wall climbs

Do you live in the Spokane area? I have a great gym about 4 miles East of Cheney, WA. I need some workout partners.

Wednesday 111026
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

7 rounds 1 wallclimb.

Brutal on the shoulders. Wall climb the hold back, they got really nasty, I though I was going to fall a few times on the wall.

Everything else ok but everything hit the shoulders.

Oh all reps legit. No cheating or short reps.

I loved all of it!

Difficult for me - I had never done any of these movements before & it took a lot of time for me to figure out the coordination aspect. That's ok - everything got easier/better/smoother with practice -except for the wall climbs, those got dicey. Happy to have completed 3 rounds + 1 climb with my face intact.

Looking forward to doing all of these again.

I think the up/downs may help me keep my abs on during the open hip portion of a kip... Hope so!

Fun! Thanks!

bingo- I totally agree.

Also, I like it when you, and others, post workouts that are different than that day's posted WOD. It gives me ideas for the inevitable day when I can't do the posted WOD, and still want to workout. Keep it up.

BTW, you will enjoy today's.

Did this instead:

5 rounds of
run 400m
25 ghd sit-ups
25 ghd hip ext

19:54

6 rounds, three wall climbs
GREAT old school workout!

6 rounds - for my first time doing this WOD I found it very fun and challenging. Its awesome to be creative using your own body and virtually nothing else for a workout. I used 2 chairs as my crappy gym has no parralettes.

As rxd
6+1 wall climb

5 rds + 4 up and downs

2 rounds in 13 mins with semi wall climbs, then my wrists started hurting too much.

A very nice WOD!

M/27/5'11"/200

6 rounds

8 rounds, and I'm a 49 year old fossil

I really loved the workout. A whole lot of sweat was involved.

6 rounds + 3 + 10 + 5

Great workout.
7 rounds + 1 wall climb

Heavy kettle bells work good for parallettes.

Pretty muched sucked at all exercises. Muddled through three rounds, not rx'd as far as form. (used a rope with pvc handles in loops, hung over monkey bars about 2' off the ground, for the pass throughs. This was a great WOD for core strength and flexibility. 5'8", M, 50, 250

I love the creative subs for parallettes! CFitters, get it done. :) I also like the variety in the programming. Never be afraid to think or work out of the box-take the pun, if you want it.

5 or 6 rounds (lost/forgot) plus 5/10 u and d's.

much harder than i expected, especially the wall climbs. nice functional aspect to this workout.

I planned on doing something else for this one, but I got to the gym and decided to try it. I'm glad I did.

60 burpees during warmup (day 60 burpee challenge)

7 rounds

THANK YOU, CROSSFIT!

RX'ed 7 rounds with 9 secs on the clock

CFWU x 1, then WOD as rx.

6 rounds + 7 grasshoppers.

7 rounds 1 pass-through.

Used 2 tires as paraletts.
Have to admit when I saw the WOD I was excited to try. 23 year in Gymnastics and finished the WOD physically devastated.

Thank You CrossFit! can't wait to see whats up next.

7 + 3 wall climbs

M/33/6'1"/185

5 rounds + 1:30 to spare...shoulder recovery is coming along!

after 2 rounds: 3 wall handstands for 12 seconds (instead of climbs)

paralettes on step-class risers...@33: great idea to put push-up handles on top

~~~ Thanks for the creative workout, HQ. ~~~

Tony
M/21/5'7"/145
11 rounds (Rx)

7 rounds

M/25/167

5 rounds 3 wall climbs

Look, I really didn't want to say anything but this is getting a bit much. I've been doing crossfit for awhile now and part of the reason I fell in love with it was for the community. I became addicted to the WOD's and nothing will change that, but the community seems to be changing. At least on here.

Yea a few people complain, and while it's not preferable, it happens. There are also a lot of people who need subs either due to injuries, not having equipment, what have you. Asking for a sub or how to do an exercise shouldn't be justification for being rude to them. You were all new at one point and while a newbie could google/YouTube an exercise or go to the Exercise/Demo page, be a pal and just answer their question or politely direct them to the page. They may not even know it existed.

There's absolutley no reason to tell someone they shouldn't do CrossFit because they need a sub, don't like a WOD, or can't do it. That's their decision not yours. Let's try to be a little more understanding and supportive. This message doesn't apply to everyone and I apologize if this comes across as rude because I certainly don't mean it to. I just wanted to address something that I see in the comment threads a lot recently and hope that as a group we can maybe handle a few comments better. Thanks!

40M/5'10"/173#

W/U: 3 rnds of bar hang, 30 sec; static stretch of shldrs (bands); foam roll. Strict weighted pull-up, 3x3 at 45-55-65.

As Rx: 6 rnds + 3 wall climbs + 10 up-downs + 5 pass-throughs.

C/D: skipped.

Glad to see wall climbs back in the WOD. Came in with sore/tight shoulders. So it didn't take long for them to catch fire. Felt my abs on the pass-throughs a lot more than I had expected.

pulled my groin

this one was tough, i thought my wrists and back would be sore today but im good to go.

5+5 pass throughs

F/27/5'7"

This was my second WOD since I started Crossfit Monday and I loved it.

4 rounds plus 3 wall climbs

i got 3 rounds!! -____-
and i used cinder blocks for parallettes. just be careful if you use cinder blocks. put them on a nice flat surface so they dont tip over.

So I've been trying to find some kind of object to accomplish the 5 Parallette pass-throughs (forward + back = 1). Ive even tried bar stools but those didnt work.
any ideas of what i can supplement for those or what i can use to achieve those. thanks

Rx'd - 6 rounds even

cool wod love the different movements. Rx'd: 9 rounds even

Wow! That was tough. 4 rounds not as rx'd.

M/34/5'4"/145lbs
As RX'd
9 rounds + 5 pass thrus

Wow, was I wrong to think that was going to be easy! Great WOD!

5 rounds
could do complete wall walks, however looked at the wrong video for pass thrus and ended up doing push ups and dips for every rep instead of just swinging...FML...hard...but loved it.

Crossfit Maxim?? Did North Santa Cruz move, close or get bought out??

Lower back strain
Rest and Repair
Starting Pull-ups and Dips tomorrow
M/54/6’/210

m/39/6/190
4 rounds plus 3 wall climbs, 10 up downs, and 5 pass throughs

f/29/501/140
4 rounds plus 3 wall climbs, 10 up downs, and 5 pass throughs

7 rounds as Rx'd. Tough

22/m/5'11"/169

Use jackstands with a rag on top for paralettes

as rx'd, did 4rds+3WCs+10Up-downs+2pass throughs

Wall climbs were definitely the hardest part, as my shoulders started to give out within round 3

4 rounds + 2 wall climbs...rx

Dont expect to see this WOD again any time soon, but it sure was tough on the core!

recovering from yesterdays WOD, and sickness last week. scaled to 10m

2 + 10 up-downs
3 rnds in 11:14

2011-10-26: 6rnds@20:36. 10 pass thrus first rnd.

@#124 Thatcher, I'm out in Spokane. Do you work out in that gym down in Latah? I see rings hanging in there when I drive by it everyday as I work out in Cheney. I'm working out at a OZ up on the South hill. They've got enough equipment to do most WOD's up there (though I just went and made my own paralettes today). I've been talking with one of the trainers up there about Crossfit, yesterday I see him and another trainer over in the corner doing yesterday's main page WOD. Pretty cool.

F/41/5'4"/116
LOVED THIS WOD!
Managed 9 rounds +5.
-did have paralettes, so used two benches, clearly, wasn't low enough as those swings were pretty easy.
-the "grasshoppers" were way harder than I thought they would be. Shoulders and wrists pretty sore after that.
-loved the wall climb, chest to wall.
Body weight movements = LOVE THEM.

F/41/5'4/116
LOVED THIS WOD.
9 rounds + 5 reps
-didn't have paralettes, so used to benches. Clearly, not low enough as they felt "easy".
-grasshoppers harder than expected, wrist and shoulder burner!
Body weight movements = LOVE THEM.

4 rnds 3 up-downs

at blanchard woods CC course:
Run 30 sec at 90%, run 30 sec at 50%
repeat for 30 min
hit 5k at 23:30, added a few laps around soccer fields. calves are lit up right now.

drive to globo for:
3 rnds of 10xbackex,10xsitup,10xsq then

5 rnds of:
16x 25# strict dips (20sec rest)
6x 32" jump up,step down (20sec rest)
3x wall climb, 10xup-down, 10xgrasshoppers
(rest 1min)

about 2:50 a round. I wish I had my p-lets today.

This was my first ever CrossFit workout. I thought it sucked while I was doing it, but it was the good suck. I love the burn of a great workout. I'm an NCAA wrestler, so I'm in decent shape, but this workout definitely smoked me, that's for sure.

6 rounds + 3 wall climbs

First ever WOD 7 rounds + 2 pass throughs. Is that pretty decent for a beginner CF'er?

Brutal!

5 rds.

6 rounds + 1 wall climb as rx'd

M:25/160/5'7"
Rx'd
7 rds +1wall climb
Did 10 paralette pass throughs on rds 4 & 5

5 rounds exactly! As rx'd loved it! Made parallette bars today with 1 1/4" PVC. Was time consuming but easy. All the materials including primer and glue were $35 total.

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round

4 rounds
Foam roll after

Awesome WOD! Did this one in my basement instead of hauling out to the crowded gym. The grasshoppers were much harder than I thought they would be. Used two small foot stools for the pass thru. Fun, gonna repeat this one soon.

7rds + 6 up downs

F/42/5'2"/131

5 rounds + 6 up and downs

M/21/175
3 rounds
Wow. I've been lifting weights on and off for the last 6 years. Lifting 4-5 times a week including cardio for the last 3 months. I thought I was in good shape until I started crossfit a few days ago. This is crazy hard. I always have worked up a good sweat with my own workouts but this way harder. Not used to interval training. Let's see how long I can keep up with this.
I can't do HSPUs yet not even against a wall. Is it a possible goal to be able to do one completely vertical against a wall for balance by 12/25/2011?
Thanks for the workout. Much different from what I'm used to in a good way.

5 rounds + 6 up and downs

Awesome workout!
6 rounds + 2 wall climbs
Used two coolers as parallettes.

M/36/5'08/170

AM: 4 Miles/ 35lb weight vest/ 5 sprints on incline 50 meters. 45min/650cal

PM: 5 rounds/20min/210cal, used plastic chairs for Parallette.

AM: 4miles/35lb weight vest/5 50meter sprints/45min/620cal

PM: 5rds/20min/210cal, utilized plastic chairs for parallettes.

5 + 6 up/downs. If you found it easy, you should have went faster. Semper.

8 rounds +5 pass throughs

puppy workout:
Complete as many rounds as possible in 12 minutes of:
30 second plank hold
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

3 + 3 up downs

used the squat rack spot bars for parallelettes

this killed me, alot of time was spent trying to power through my stomach tightening up.

m/27/264.4

9 rounds - subbed toes to bar for parallettes

That was a tonne of fun, but I definitely slacked off.

4 rnds + 3 wall climbs.

4 rounds + 3 wall climbs + 5 up/downs

subbed 2, 30 minute planks for pass-throughs
very strange WOD

28/m/5'11"/185to190
As rx'd
4rds + 3WC + 2 UD

Shoulders! WallClimbs and Grasshoppers killed me.

5 rounds plus minor flailing
tough WOD!

Was trying to do the wall climbs with socks on (so as not to mark up the walls). Gave that up about round 3 - went barefoot, screw the walls. Would be easier to do with padded floors . . . especially towards the later rounds when it wasn't always clear how one would be coming down from the WallClimb exactly.

4 rounds of "Holy crap, I will never get out of shape again!" I'm loving Crossfit. I've been at it for 3 weeks now and each WOD is a ball buster and that is what I love about it!!

Speaking as a newbie, I find watching the demo's and doing a few practice runs before going all out helps me a lot.

After 3 weeks I am finally, for the first time, able to do overhand pullup's (not that many, but I can do it). Talk about a measure of how great this program is.

Keep on Keepin' on!!

7 + 2 wall climbs

F/42/180/5'11"

I did not do this WOD today as I took the dog for a hike and while doing so reflected on my messed up hips, tight shoulders and numb arm. I think I need a week of mobility wods only. Never the less, while walking past the paralettes I tried a couple of pass throughs and was reminded once again that I have a long torso and short arms.... I couldn't clear the ground. I would have to do walk throughs or use some higher chairs. This short-arm affliction rears it's ugly head everynow and then... Like trying to pull myself up to sit on a wall (I have to wiggle or "walk" my bum into place) .. Or in elementary
school in gym class when we used did vaults over the horse
and I kept tripping on the horse when I tried to swing my legs
through my arms.

So... For now I mobilize and I will give these movements a try in the near future.

5 rounds, I'll echo the sentiments of a few other posters, much harder than I thought it would be. Great WOD!

6 rounds. What a tough one!

didn't have paralettes, just skipped that part, 6 rounds and gave up. (about 18 minutes) Not a quitter, just don't have the gas for crossfit yet, and the wall climb just wasn't happening again. lol

Subed two steps for parrallettes worked fine just flat hands on top. No drama. Good WOD after having done heavy WODs all week. Actually smashed me more than expected especially the wall climbs. Eh tough will be doing more of these now. 3 in 14 min before I got called away.

Aesome WOD HQ. constantly varied & loved it. What a smoker!

7 rounds

40/m/5'10"/190#

M/43/5'11"/195

As rx'd

4 rounds + 5 up-downs

4 rds, sloppy wall climbs & parallette drills.

Funny, this WOD really represents what Crossfit is supposed to be about, random athletic workouts...yet people are crying about it being random, and asking for subs, hilarious.

50 / 185

subbed 9 feet elevated pike push-ups for wall climbs

5 rds plus 9/10/5/4 grasshoppers in the 6th

M/22/5'7"/148
8 Rounds + 1 Wall Climb

Fun Times at CrossFit 916

This should be called the prison cell workout because it is the hardest workout you can do in a six by six foot space

This should be called the prison cell workout because it is the hardest workout you can do in a six by six foot space

Nice... Had to run outside to puke but nice.....
Great demo video too!

Jen 7 + 2 wall climbs
Gunnar 6
Brycen 6
Chris 5 + 1 wall climb

4 rounds + 2 wall climbs

F/22/5'6"/114
4 rounds and 7 grasshoppers
Used benches for the pass throughs
Out of breath after that one!

F/47/5'3"/135...Jon Millards mommy (see #207)

5 Rounds +3WC +10DU +5 PPT

F/34/5'0"/115

5 Rounds +3WC +5DU

Terribly Awesome!!!

7 rounds + 4 up downs

7 rounds + 4 up downs
female, 30 years old

7 rounds + 4 grasshoppers
Female, 42 years old

7 rounds +5 up downs
female 30 years old

4 rounds plus 1 wall climb

I love this funky stuff...keep it coming

f/34/142/5'1"

20 min AMRAP

30 sec plank
10 up downs
5 pass throughs (2 benches)
10 grasshoppers

7 rounds

6 Rounds + 9 Grasshoppers

Attempt one: one round in 4 minutes
attempt 2: one round in 3 minutes
(Exploring-baby interference)
Note:
I had fun with the up-downs, good flexability+speed movement.
Focused on staying supported at the 'down' portion.
It was NOT "a great way to solidify bad burpee form"
grasshoppers are the evil twin of mountain climbers!!! :-)
Attempt 3: 6 rounds + 1 wall climb
Not many wods i can do inside whilee baby napps
A++ HQ!

5 + 1 wall climb

M/169/33

Great WOD! 7 rnds and 3 wall climbs.

M/35/5'11"/222

WU: Crossfit WU

WOD RX: 3 + 5 up-downs

Cool wod! 7 rounds + 3 wall climbs and 5 pass throughs. Used two bricks for the pass throughs.

9 rounds + 6 up downs

This was an excellent WOD! Thanks CF :-D

f/32/5'2"/115

22min - 6 rounds
Wall Climbs, much harder than they look.

Heavy 3 box squat with slight pause at bottom: 245-275-295-315-335-350, felt pretty easy. Then wod: 10 full rounds, i tried to finish each round in under 2min... Maybe could have shot for clever's... But damn this hits your shoulders! Great wod :)

as rx with parallette's replace with 10" box with 45# bumper on top.
5 rds + 2 wall climbs

Heavy 3 box squat with slight pause at bottom: 245-275-295-315-335-350, felt pretty easy. Then wod: 10 full rounds, i tried to finish each round in under 2min... Maybe could have shot for clever's... But damn this hits your shoulders! Great wod :)

I completed 6 rounds even. Halfway up the first wall climb of the seventh round when the buzzer rang

7 rds. + wall climbs and up downs

At a park in Klamath Falls, OR. Way to go Laura and BOTH Kevin C's. Good points bingo.

5 rounds and 3 wall climbs rx.

Backside of paralletes not good. Very difficult.

As Rx. Skin 2 skin. 8 Rounds plus one wall climb.

Bloody knackered!!!

5 rounds then up to 5 grasshoppers... so close to six :(

7 rounds
Subbed wall walks for 3 HSPU and 30 second plank (my garage is full of shelves I'm painting that I didn't want to knock over, and didn't want to do wall walk against an inside wall, or the door).

7 + 3, rx

4 rods plus 3 climbs

M/31/5'8"/150lbs.

8 rounds +3+10+4 Rx Almost too much fun!

as rxd 4 rds
f/31/5'7"/172

6 rounds + 3 wall climbs
I had a hard time this one.

4 rounds

7 rounds + 2 wall climbs.

13 rounds + 7 up-downs on my 12th birthday.

As rx'd.

5 rds + 5 up and downs

My romboids were en fuego!

M/ 37/ 134 lbs/ 5'-6"
As Rx: 10 complete rounds + 3 walls and 10 up and downs.
My shoulders were still a little tight from the OHS last WOD. Almost all these movements were new or almost never done before. This was a real grind.. just push for each set/ rep.
For me the hardest leg was the wall climbs. I put yoga blocks on top of workout benches to do the paralette exercise.
Fun to try new stuff.

C-
9 rnds + 5 Up Downs

Jeff @ home
8 rnds + 10 Up Downs

6 rounds rx'd

WTF ... my arms feel like they are going to fall off. It was even difficult to raise my water bottle to my mouth after this one.

As Rxed (used chairs instead of parallettes)
5 rounds completed (20mins after 5 Grasshoppers)

2nd WOD ever and I loved it even though it hurt!

4 rounds + 10 updowns

Should get better as I get lighter!

F/30/5'6/200

m/42/67"/182#

6 rounds, 3 wall climbs, 5 up/downs

178cm-70kg-27 age

6+3

4 rds at home using swingset A-frame for wall climbs & chairs for pass-throughs. interesting wod.

7 rounds + 3 wall climbs. About 2 rounds more than I expected but still brutal. Pretty fun workout once it's done though as usual. parallettes done on two kitchen chairs.

m.38.155

6 rounds + 2 wall climbs

Tough one!

As rx'd, 7 rounds.

Active rest day (80% effort). These were fun exercises to try. The wall climbs and grasshoppers were probably the toughest - grasshoppers just b/c of the number of them; wall climbs started easy but as shoulder fatigued, got harder.

Pass-throughs and up-downs felt easy. Up-downs were way easier than burpees; did not expect that. Great shoulder and core work in this WOD.

post in filter. 7 rounds. active rest day (80% effort).

7 rounds, 2 WC

25 / M / 5'9" / 135lbs

4 rounds

A bit rough on the back...

as rxd 9 rounds 2 wc

RX 10 rounds
Nice WOD!
CrossFit TULUKA presente!

8 Rounds + 5 reps. One of my coaches made Parallettes today for the gym, inspired by this wod. Thanks!

APFT
91 push ups
78 sit ups
14:09 run

5 rounds +3 wall climbs + 5 up downs

That one was tough! Five rounds + 1 grasshopper.......very nice Crossfit Gods!

M/24/60kg

7 + 1 wall climbing

Good one! I didnt thougth the grasshopers where going to be the killer

as rx'd:

6 rounds + 2 wall climbs

Rx'd 9 rounds + 1 wall climb

Used frames of barstools for paralettes(8" off ground). Wall climbs were rough. All done in my apartment.

6 rounds + 10 up downs as rx'd

A great WOD that kicked my old butt!

7 rounds on the nose.

14-inch parallettes. Rest as Rx'd.
6 rounds + 2 wall climbs

Mrs. Miyagi
14-inch parallettes. Rest as Rx'd.
6 rounds + 3 wall climbs

That was really hard.
WU: x3
UD: x10
PT: x5
GH: x10
20 min, 6 rounds

32 yom, 185 lbs

6 rounds as rx'd

way tougher than I expected

did 4 rnds - estimated roughly 20 minutes...no clock available

F/32/124/5'1"
6 rounds- did 20 grasshoppers by accident during 2 of the rounds

4 rds + 1 wall climb

M/34/6'3"/200

6 rounds + 3 Climbs/2 Up-downs

6rds

m/45/6'4/175

6 rounds + 2 pass throughs

as rx'd: 6 rds

4 rounds
Harder than I thought.

As rx'd 6 rounds + 10 up-downs.
Not fun.

7 rds plus pass-throughs, but realized I was doing the grasshoppers wrong at the end (going foot-hand same side). Oops. Wall climbs were awful.

7 rounds as rx'd

5 rds at 29 min

5 rds @ 19 min

m/36/5'9/179
CFWU-2. Superman. Burgener. Row 500m.
6 rounds.
Wall walks toughest. Broke most grasshoppers to 6+4. Reduce time between that break. Whole WOD tough on lower core!

F/41/5'6"/145

4 rnds

for wall climbs, walked hands to 12-15" from wall, but couldn't quite touch chest/thighs--might try at some point with a spotter

finished with 1:20 to go and could've done anything else, but was done with wall climbs!

m/42/5'8"/156
3 rds of:

3 Wall climbs
10 Up-downs
10 Parallette pass-throughs
10 Grasshoppers

11:20

M/40/187

5 rounds plus 3 climbs and 3 Up-downs. Used 2 20" weight benches, so that was probably a little easier.

5 rds+ 2 Wall Climbs
As Rx'd

M/40/190/5-10

Did 4 rnds in 12.36 plus 30 min jog.
Core still sore from previous workouts two days before, just didn't have the pep needed. oh well live to fight another day.

As Rx'd: 5 rounds + 3 wall-climbs

7 rounds, parallelettes were the low, push-up bar variety which made the pass throughs tough. Definitely blasted my shoulders.

10rounds +3 wall-climbs

5 rounds + 3 wall climbs + 10 up downs + 5 pass throughs

Subbed burpees for up downs

5 rds + 3 wall climbs + 10 burpees + 3 pass thrus

4 rounds
(plus wall walk & up down)

Struggled with wall walk...spiders outside crawling up my arm freaked me a little.

Subbed WW after 2 rounds to HSPU x 3 plus Pushup X 3

This WOD sucked!

5 rounds + 2 wall climbs

tough wod. not much clearance on parallettes. used 35lb dumbells on low boxes.

That was a good one! Tough, but liked it!
11 rounds + 3 wall climbs + 7 up-downs
:)

5 rds + 3 wall walks

M/173/5'7/31

Great workout! 4 rounds + 3 wall walks and 10 up and downs

CFWUx1 (or best I could do at hotel)
6 rds, finished grasshoppers after the buzzer
At the hotel with Bantam's for holiday tournament in Burnaby.

7 + 3 wall climbs