November 1, 2011

Tuesday 111101

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

Compare to 100629.


Enlarge image

Cody Bailey.

"Shooting Skills and Drills: Moving Into and Out of Position", CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo, June 2010 - video [wmv] [mov]

"I throw the ball as hard as ever, but it just takes longer to get to the plate."
- Don Newcombe, Brooklyn Dodgers pitcher, in the twilight of his career

Posted by Pukie at November 1, 2011 5:00 PM

This one is certainly interesting. Seems innocent enough but I'm sure it packs quite a punch.

Comment #1 - Posted by: James at October 31, 2011 5:10 PM

Love the quote.

Comment #2 - Posted by: Amon at October 31, 2011 5:30 PM

Holy shoulders and grip strength, Batman!

Comment #3 - Posted by: Jahsh at October 31, 2011 5:33 PM

I did this one last year...IT SUCKS!!!!!!

Comment #4 - Posted by: Jason at October 31, 2011 5:44 PM

Nice representin' CrossFit City of Athletes, Warner Robins GA - We miss you Cody!

Comment #5 - Posted by: hillarie at October 31, 2011 5:57 PM

Did this one last year. It really sucks. 185 is WAY heavy and 95lb farmer carry of olympic bars is difficult because you have to find the center of gravity.

Comment #6 - Posted by: Jason at October 31, 2011 6:09 PM

shooting skills? huh?

Comment #7 - Posted by: patrick at October 31, 2011 6:11 PM

This wod seems to be a bit load bearing on the lower back. Not sure it is necessary to take the risk of that much weight overhead and walking for little functional reward.

Comment #8 - Posted by: Brendan at October 31, 2011 6:42 PM

Barbells or Dumbells for the Farmers Walk??

Comment #9 - Posted by: Brian (Newport RI) at October 31, 2011 6:43 PM

@ comment #6: the WOD demo video shows barbells for the carry but they sure do look awkward. Dumbells seem as though they'd be a better choice but maybe the work to control the barbells is a big part of it?

Comment #10 - Posted by: James at October 31, 2011 7:03 PM

Why isn't there any spot light on Rich Froning? Not complaining about the videos on Annie. Just wondering.

Comment #11 - Posted by: fintan at October 31, 2011 7:17 PM

Barbell farmers carry...thought it was supposed to be large loads long distances quickly. Get a set of farmers handles, loan them things up with some decent weight (155/hand maybe) and walk fast. That's better than trying to balance a barbell. And much better for grip strength. The 185 overhead carry will be brutal though

Comment #12 - Posted by: James at October 31, 2011 7:28 PM

how do you make this work for female athletes??

Comment #13 - Posted by: boobear at October 31, 2011 7:39 PM

Annie 13:00

Comment #14 - Posted by: Stuart at October 31, 2011 7:48 PM

@boobear I plan on scaling with 130# overhead walk, 14# wallball and 65# barbell farmer carry
Sound about right for the girls?

Comment #15 - Posted by: Kristin at October 31, 2011 8:15 PM

i can do the 185 overhead but dont have enough equipment for farmers carry.

any suggestions for substitute for farmers carry?

Comment #16 - Posted by: Kevin at October 31, 2011 9:05 PM

@ Kevin #17,

Maybe do 20 meters of farmer walk on with left hand, then carry back with right hand?

Comment #17 - Posted by: Jahsh at October 31, 2011 10:57 PM

im with #17 Kevin on this one, i dont have enough equipment, what of subing barbells with dumbells??? will i get the same effect??

Comment #18 - Posted by: Dusty at October 31, 2011 11:33 PM

I just can't get it up...

Without a stand handy this morning, that's just a few too many C&J at 120% BW. I don't think we need to feel too bad today if quite few if us end up scaling...

Comment #19 - Posted by: Nicholas at November 1, 2011 12:19 AM

@ Nicholas #20
Sounds like a personal problem.

Comment #20 - Posted by: Ryan at November 1, 2011 12:59 AM

21:05, modified: 5 rounds for time of 40 meter overhead walk, 30 wallball, 40 meter Kettlebell farmers carry 70lb each. First two overhead walks at 155 lbs, then three at 135 lbs. Clean and jerk from the floor for the overhead walks.

Comment #21 - Posted by: Torrey Hoffman at November 1, 2011 1:11 AM


5k row

19:12 PR (last time 19:15)

Started fast, then fell behind pace boat and thought I had to give up. But fought through and won three seconds on the last 500m.

Comment #22 - Posted by: Memuc at November 1, 2011 2:32 AM

There's no shame in scaling.

Comment #23 - Posted by: NAMWIZ at November 1, 2011 4:37 AM

@7 Patrick -definitely shooting skills. Shooting is just one of the many disciplines that are boosted by a high level of fitness. CrossFit preps shooters for the bursts of speed as we dash between cover, it gives us the endurance to keep on long after the bad guy has fatigued out as well as the strength and flexibility to negotiate obstacles and mix it up in close if it comes to that. After the WOD I spend 30 minutes dryfiring and then 30 minutes on combatives every day and both have been greatly enhanced by my CF training.

I greatly appreciate CrossFit HQ for their pro-military / pro-law enforcement stance and highlighting our unique skill sets. Thank you for not being a granola chomping, ultra-lib, warrior-hating site

Comment #24 - Posted by: Sgt. Neil Ferguson at November 1, 2011 6:25 AM

This one is so much fun! Sucks, but still fun.

Comment #25 - Posted by: Matt K at November 1, 2011 6:43 AM

As rx'd

Comment #26 - Posted by: Chase at November 1, 2011 7:13 AM

"Farmer's walk" is much better than "Farmer carry." I very much agree with Comment #11.

Comment #27 - Posted by: Tolls at November 1, 2011 7:32 AM

16:26 3 rounds 145lb over head, 10 lbs medicine ball, 90 lbs dumbell carry, I forgot that it was 5 rounds, after the 3rd round I was done any way, this is my 3rd day on cross fit, lots of fun never knowing what my workout is going to be.

Comment #28 - Posted by: daniel cram at November 1, 2011 7:35 AM

26:30 (135lb barbell, Overhead walk, 1.5 pood KB carry)

Comment #29 - Posted by: gb 44/m/71"/185# at November 1, 2011 7:35 AM

5 rounds
115# barbell overhead , 40m
30 wallballz 14#
65# barbell Farmer carry, 40m

Comment #30 - Posted by: JuliAnn at November 1, 2011 7:52 AM


From the Archives:

PU Ladder
14 rounds exactly. Tie PR

Comment #31 - Posted by: bingo at November 1, 2011 7:53 AM

Also, Shoulder Press 5 rep sets

Comment #32 - Posted by: bingo at November 1, 2011 7:53 AM

5 rounds
115# barbell overhead carry
30 wallballz 14#
65# barbells farmer carry

Comment #33 - Posted by: JuliAnn at November 1, 2011 7:54 AM

Newbee female ...
Overhead walk 65lbs
Medball toss 10 lbs
Farmers carry 55lbs each ( should have used dumbbells).


Comment #34 - Posted by: Kerber at November 1, 2011 8:01 AM





Comment #35 - Posted by: Scottie at November 1, 2011 8:08 AM

Regarding the plethora of comments today (and yesterday, and...) criticizing exercises and loads, could we take a tiny step back, just for a minute, and remember a couple of things?

How about the famous statement "the Main Page of is meant to challenge even the best athletes." Load seems kinda oppressive to you? Cool. Scale the load. Nobody cares. Your workouts are "you vs. you", and the effect you achieve should match your own comfort and your own goals.

Don't like a particular exercise? That's a bit different from "I don't understand this one" or "I don't know why this one is in here", but you have a choice either way. Whether or not you choose to investigate the underlying rationale for a particular movement (eg. watching the video and how difficult is was to carry barbells rather than dumbells), it's...wait for it..."you vs. you" and you are free to sub or alter the movement. One must remember, though, that the folks programming here have been at it for a little while and they've been rather adequate so far, wouldn't you say?

And speaking of free, you did notice that the exercise/workout about which you are so dismissive was right here, as it has been since 2003, 3 on 1 off, again? For free. The content of the critical posts is important in that it can get us all thinking about the workouts; CrossFit can be a rather intellectual pursuit if you're so inclined.

Content matters. So does tone. We're guests here. We ought not spit on the menu.

Comment #36 - Posted by: bingo at November 1, 2011 8:09 AM


Comment #37 - Posted by: Amon at November 1, 2011 8:17 AM

Thanks, bingo.

No timer, did all rounds ubroken, just stayed behind jerahme the whole time. 60# dbs overhead subbed for the barbell, 95# dumbbells farmers walk sub for the barbell.

Comment #38 - Posted by: Curtis Warren at November 1, 2011 8:19 AM

34:23 Rx'd (PR)

* O.H. walks with snatch-grip

Comment #39 - Posted by: MarcusG 30 5'9" 155# at November 1, 2011 8:23 AM

Great WOD guys. My first at home. After being a member of a box for about a year I decided to save some money by outfitting my garage. I plan on for at least the first few months to do strictly main site WODs.

I have to agree with bingo (comment #34). There is so much FREE content here and it is faithfully posted daily for the crossfit community. Just about all my CF questions can be answered here. The FAQ is extensive and the demos and video instruction on movements gives someone like me the confidence to step out on my own.

Thanks Pukie and everyone else for all the hard work you put into this amazing, FREE, resource.

Comment #40 - Posted by: Michael at November 1, 2011 8:44 AM

Modified/scaled 50%-ish
#1 equipment, #2 weight
Second WOD since straining lower back 10/8/11
Three rounds for time of:
100 pound Overhead Sandbag walk, 40 meters
15 Wall ball shots, 20 pound ball
24kilo Kettlebells, Farmers carry, 40 meters
9:12 Done on the sidewalk it’s free

Comment #41 - Posted by: Pete In Sun City at November 1, 2011 9:18 AM

135 pound walking
18 pound wall ball
kept same for farmers walk @ 95 pound
23:53 M/35/5'7"/175

Comment #42 - Posted by: dong kim at November 1, 2011 9:41 AM

5 rds
95lbs 40m overhead walk
30 15lb dumbbell thrusters(no wall out side for wall balls)
40m 70lb farmer carry
Time 21:07

5rds for time
40m overhead walk 135lbs
30 thrusters 20lb DB's
40m farmers carry 90lb DB's
Time 22:22

Comment #43 - Posted by: Andrea and Shane Cross at November 1, 2011 9:45 AM

@#33 You nailed it!

Comment #44 - Posted by: Brydo at November 1, 2011 9:51 AM

During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.

Get your Mo on!

Comment #45 - Posted by: jwb_atm_93 at November 1, 2011 10:01 AM

To everyone crying about the workout... It's Crossfit and Body Building! Stop your b!tch!ng and workout or go to 24hr/ LA fit... Maybe Crossfit isn't for you!


Rx'd 16:57

Tough workout

Thanks Crossfit

Comment #46 - Posted by: Jason Lavoie at November 1, 2011 10:16 AM

.... Sorry auto type.. It's not body building:)

Comment #47 - Posted by: Jason Lavoie at November 1, 2011 10:17 AM


Scaled BB Overhead Walk to 135lbs, 185 was way to heavy
DB Thrusters, 25lbs, instead of Wallball Shots
45lb DB farmer walk due to lack of heavier dumbells


Comment #48 - Posted by: Ryan at November 1, 2011 10:28 AM

20:10 caught a run at the end of round 3

Comment #49 - Posted by: Nick at November 1, 2011 10:48 AM

Tuesday 111101
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Scaled the overhead to 165lbs

time 30:00 even

ALMOST spit the dummy again.
I missed my first jerk over head and could'nt clean it back up. I ALMOST walked away from the workout. I use to clean 185 easy, but not now. I THINK it is from neglect. I really think it is from spending so much time on my squat and deads that my upper body is in the crapper.
No excuse. I was glad to have finished the workout, it was in doubts.

Wall ball broken. only good was the farmer carry. Long breaks again. I have to work the cleans and over head.

Comment #50 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at November 1, 2011 10:57 AM

29:04 rx'd

Comment #51 - Posted by: Jeff at November 1, 2011 11:15 AM

29:04 rx'd

Comment #52 - Posted by: Jeff at November 1, 2011 11:16 AM

bingo- nice job on the pull-up ladder. tying one's PR, at 51, is an event to be proud of.

Comment #53 - Posted by: Kevin C.(M/52/5'11"/172) at November 1, 2011 11:21 AM

39:13 Wow!

I seriously didn't think I could do that. I was honestly fearing the overhead walks.
Still, I cranked the hollow bodied position and made it through. I think I was amazed for the most part, as I'd find myself lost in thought when I should have been wall-balling.

Scaled slightly: 185 by all outward appearances - but on my slightly light, cheap Chinese-made bar.
As I didn't want to bring my nice bars out in the mud and rain, the farmer's walks were done with 40 lb dumbbells judo belted onto 53 lb kettlebells.

Comment #54 - Posted by: TRN III at November 1, 2011 12:03 PM

Thank you Bingo. I love reading your comments. Eloquence, knowledge, tact, never nasty, always encouraging.
As one who has been crossfitting off and on for 3 yrs. you have been a consistent force/source of good mojo. Mrs. Bingo is a blessed woman!

Comment #55 - Posted by: MDMelissa F/47/122/5' 4 at November 1, 2011 12:25 PM

Scaled OH Walk to 135. Sweaty hands, no center knurl, and no chalk made for much time wasted re-gripping on farmer carries...normally opposed to gloves, but would have helped to maintain pace.

Great WOD!

Comment #56 - Posted by: marco M/34/5'8"/175 at November 1, 2011 12:36 PM

Well said Bingo....Whats going on with the comment boards now a days? So many people trash talking each other and workouts. Crossfit is about supporting each other, no matter what the time frame is in which an individual completes a WOD or how much weight an individual lifts.

Crossfit is a life style, not just a workout routine. Show some respect.

Comment #57 - Posted by: Clint at November 1, 2011 12:37 PM

Bingo has it exactly right.

Comment #58 - Posted by: Playoff Beard at November 1, 2011 1:10 PM

I don't have a cone. What should I do?

Comment #59 - Posted by: finleysound at November 1, 2011 1:16 PM

If I was to substitute DB Thrusters for Wallballs, should the total weight for the DB's be the same as the weight of the ball??? Just asking....

Comment #60 - Posted by: BJB at November 1, 2011 1:17 PM



75lb overhead
15 lb wallball (heaviest we have)
85 lb dumbell

Lower back issues

18 min

Comment #61 - Posted by: TimT at November 1, 2011 1:45 PM

-did 65lbs for OH walk
-10lb wallball (heaviest the health club has)
-did "just" the bar for the farmer's walk (club wasn't so sure about me walking them over their nice polished wood basketball court, but I didn't drop them).

And THANKS Bingo for the words of wisdom. Feel the same. Thanks CFHQ for posting FREE WODs, you can choose do follow or do your own. No need to complain, just do what you want to do.

Comment #62 - Posted by: Heather Szabo at November 1, 2011 1:59 PM

2 rds@95lb oh walk
1 rd@75lb oh walk
2 rds@65lb oh walk

All 5 rds @ 65lb farmers walk

This was much harder than expected!

Comment #63 - Posted by: Leslies 40/F/5'5"/125 at November 1, 2011 2:14 PM

Can anyone help me with substitutes? I can't bring the gym weights outside.

Comment #64 - Posted by: Yukon Cornelius at November 1, 2011 2:24 PM


5 rounds!
135 barbell
30 pound ball
90 pound babrbells
......24:12! not bad???????? comment!

Comment #65 - Posted by: Tyler Bohn at November 1, 2011 2:37 PM

I've just started working out after a two year break. I was always fit until two years ago when I had a breakdown of sorts and completely gave up exercise and eating healthy. I was in the best shape of my life, before I crashed, due to crossfit, tennis, and swimming.

I recently started crossfit again and the paleolithic diet after the two year break, and I'm three and a half weeks into doing the WOD's three on one off (few times two on two off) and I'm not seeing any results yet. I know I just started and each person experiences results differently, etc. My question is for anyone who has been in a similar situation, and how long it has taken them to be able to finish the WOD's according to the instructions, i.e., rest times and amount of weight at par. Oh yeah, I'm M/34/5'11/195.


Comment #66 - Posted by: Yukon Cornelius at November 1, 2011 2:41 PM

I've been looking at the Crossfit site for a couple of years. I used to pick the workouts that appealed to me; coming from a recreational endurance athlete background it took me awhile to take the plunge. I'm currently deployed in AFG, and I have done five weeks of site workouts without missing a day. I'm loving it even though I have to scale most workouts with the help of Brand X. I'm seeing some results and am pretty much addicted at this point. You don't have to do the program if you don't agree with it, and I hope that you find something that works for you. I greatly appreciate that so many folks put time into providing this great resource. Thanks all!

Comment #67 - Posted by: dugmn at November 1, 2011 3:08 PM

Dirty South Rocks!

Comment #68 - Posted by: wicked dan at November 1, 2011 3:16 PM


5 rounds
135 barbell
15 lb ball (didn't have a bigger one)
80 lb barbells

that was a b!tch!!!!!!!!!!!

Comment #69 - Posted by: Bwill at November 1, 2011 3:20 PM

As rx'd
32:47(PR by 7 min)

Comment #70 - Posted by: justaman - liberty, sc at November 1, 2011 4:20 PM

Stuck in a hotel room today.

300 squats
200 pushups
100 situps


Comment #71 - Posted by: Jeremy A. Olive at November 1, 2011 4:20 PM

As rx'd
32:47(PR by 7 min)

Comment #72 - Posted by: justaman - liberty, sc at November 1, 2011 4:21 PM

19:00 @ work.

Only had 2 barbells so had to keep switching out weights

Comment #73 - Posted by: JDisch at November 1, 2011 4:42 PM

Skipped, did my own WOD.

100 burpee pullups
(hand release pushups in the burpee, weighted dead hang strict pullups with 10lb dumbell between feet)


45 hang squat cleans @ 95lb (make up from yesterday)


Comment #74 - Posted by: Sheldon N (M/34/6'/183) at November 1, 2011 4:46 PM

Bad wrists and back caused me to scale this one to:
3 rounds of:
135 lb. 40 meter walk
30 WBS as rx'd
40 meter farmers walk as rx'd

Comment #75 - Posted by: SB at November 1, 2011 4:47 PM


Pretty tough balancing 95lb barbells much less 185 overhead...awesome workout!

Comment #76 - Posted by: Gym Junkie Jim at November 1, 2011 4:56 PM

substitute workout:
1 rep cleans til failure: 135-155-165-185(f)
185 lb hex-bar farmers carry(40 meters)
1 rep bench til failure: 185-195-205-215-225-235(f)
225 lb hex-bar farmers carry(60 meters)
1 rep OHS til failure:135-155-185(f)
315 lb hex-bar farmers carry(20 meters)

Comment #77 - Posted by: Ben Lynch at November 1, 2011 4:59 PM


as rx'd: 29:08

Holy beans, I think I could have shaved at least a min off each round if I used DB... I was outside at night and couldn't find the sweet balance spot on the BB. (No knurled center spot) Then the stupid keepers and weights would slide off... good times

Comment #78 - Posted by: ninja nic at November 1, 2011 5:00 PM

today was my first CrossFit WOD. I scaled back the weight but completed the reps and rounds. I am jello, but I will be back tomorrow.

Comment #79 - Posted by: tman at November 1, 2011 5:02 PM

@ memuc #22 - great 5k row pr!

Comment #80 - Posted by: matt h 50 179# 1mar11 at November 1, 2011 5:13 PM

Going to give this a try after dinner tonight at the Y, using the heaviest DBs they have that I can use for the overhead and farmer-carry chunks. Should be interesting.

Comment #81 - Posted by: matt h 50 179# 1mar11 at November 1, 2011 5:23 PM

As rxd

Comment #82 - Posted by: Jonblaze at November 1, 2011 5:42 PM

As rx'd 25:34

Comment #83 - Posted by: BLong M/33/71"/208 at November 1, 2011 5:49 PM

As rx'ed: 21:38

Have two barbells, so I had to swap weights on/off, but I may have needed the quick breather that gave me anyway.

Comment #84 - Posted by: joel at November 1, 2011 5:52 PM


W/U: set-up equipment.

As Rx: 44:32.

C/D: BP, 5x3 at 45-135-195-215-235(x2).

Last time I could only do one round with 185 (completed the remaining rounds at 155). So being able to do this as Rx'd was enough of an accomplishment for me today. Took forever, but happy to have survived it. C/D BP was done after a significant post-WOD rest.

Comment #85 - Posted by: rjf (Since 07-20-07. WOD no. 1175) at November 1, 2011 6:15 PM

CJx3: 215-225-235x2-235 (5min rest/set)
PCx10:165-175-185 (3min rest/set)
KBSx20 - 2 pood unbroken x 3 (45sec rest/set)

rest 25 min

4 rnds of 5min Airdyne easy, 3min HS walk for distance, 30xlunges, AMRAP muscle ups. Rest 30sec between each exercise.

Airdyne was approx 800 cal/hr pace each round:

HS walks approx 15-20 m each / MU's
6 trips complete / 10 MU's
6 / 10
5.5 / 10
5 / 11 (just missed getting 12th)

Comment #86 - Posted by: brian p m/34/5'8-1/2"/170 at November 1, 2011 6:40 PM

As Rx 21:00

Over heads slowed me down big time. Nice interesting workout though.


Comment #87 - Posted by: britishfireman at November 1, 2011 7:04 PM

As Rx 21:00

Over heads slowed me down big time. Nice interesting workout though.


Comment #88 - Posted by: britishfireman at November 1, 2011 7:05 PM

18:50 as Rx

Really thought it was going to be a breeze after the first round, but the second round was way harder than expected. Good WOD.


Comment #89 - Posted by: A-Train at November 1, 2011 7:45 PM

M/182#/5'10"/39 yrs


Comment #90 - Posted by: chris exarhos at November 1, 2011 8:19 PM

20 kg DBs for all.

Scaled to 20 reps of thrusters


Dagang, China

Comment #91 - Posted by: Darcy at November 1, 2011 10:12 PM


Comment #92 - Posted by: Jonesy Boy at November 1, 2011 11:42 PM

Nice #36

Comment #93 - Posted by: Cody Bailey at November 2, 2011 1:05 AM

26 mins. 95lb overhead; 65 lb barbells; 14 lb ball avlbl

Comment #94 - Posted by: Tony Stark at November 2, 2011 1:28 AM

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

As Rx'ed


Comment #95 - Posted by: Joshua at November 2, 2011 3:06 AM

I changed this around a little as I have to cram all my workout into a short space of time today - am run about a mile at 80-90%, about an hour later Clean and jerk and push press -instead of going for maximum load I tried the AR7 approach and cut the weight to about 50% 1rpm and did three sets of 7-6-5 with rest of 7-6-5 secs with the weight overhead - 3 sets like that, quite enjoyed it and did the same for legs yesterday too. I scaled the o/h walks down too far at 66lbs and compensated by using all my kettlebells for the farmers walk 76kg (167 lbs) in all -only did two rounds -7.26 -

Comment #96 - Posted by: JamieBu at November 2, 2011 3:58 AM

Set a cone at 20 meters. Five rounds for time of:
135 pound barbell Overhead walk, 40 meters
30 Wallball shots, 14 pound ball
65 pound barbells Farmer carry, 40 meters


Lost a tonne of time puling 70 lbs off the overhead bar and putting it back on.

Comment #97 - Posted by: SInal M/32/5'9"/230 at November 2, 2011 4:27 AM



Used 95lb dumbells for farmer's carry. Only modification.

Comment #98 - Posted by: Jake G at November 2, 2011 6:11 AM

115lb OH walk
WB as rx'd
70lb KB farmers carry


1 mile run with 20lb vest: 6:53

Comment #99 - Posted by: DaveP at November 2, 2011 6:26 AM

Crossfit using actual weight? Sky must be falling. In all seriousness this is one of my all time favorites.
19:28 as rx

Comment #100 - Posted by: Will m at November 2, 2011 6:43 AM

I am sure there are some really solid people on here that do mainsite consistently and that work very hard and admittedly could beat me at most any wod but I HAVE to be a little skeptical when I see times like 16:00 and under on this one. 185 OH carry for 40 meters for 5 rounds is serious. Not to mention that farmers carry. Maybe I am just too skeptical but does anybody else feel that way? I busted my butt and only got 28:30 doint the whole thing RX.

If those are legit times then man hats off to you. I would LOVE to see video of those times.

Comment #101 - Posted by: Zach at November 2, 2011 9:26 AM

18:03 as Rx'd

Hook grip on the farmers walk...thumbs hurt but it made a big difference in grip strength.


Comment #102 - Posted by: Dan Blackmon (M/38/5'10"/180) at November 2, 2011 10:38 AM

4 rounds
40 pound dumbbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
70 pound dumbbells Farmer carry, 40 meters

Comment #103 - Posted by: Bells at November 2, 2011 11:08 AM

Five rounds for time of:
5 pound dumbbell Overhead walk, 40 meters
30 Wallball shots, 6 pound ball
15 pound dumbbells Farmer carry, 40 meters


Comment #104 - Posted by: Bev C at November 2, 2011 11:10 AM


Overhead: 3 RDS @ 185, 2 RDS @ 135.
Farmer Carry: 95lb DBs.

Comment #105 - Posted by: Ben S at November 2, 2011 11:14 AM



Scaled to

Five rounds:
WB as Rx'd
Farmers carry with 95lb dumbells

Went unbroken on walk, WB broken to 15-15 after first set. Farmers walk made it unbroken until last round where grip gave out halfway.

Comment #106 - Posted by: DT at November 2, 2011 11:47 AM

Don't forget that some people that post on here are competitors, and then there are probably some people trying to make a few jaw drops, but they are only cheating themselves

Comment #107 - Posted by: Johnny at November 2, 2011 11:48 AM

@Zach #101

I've only been doing crossfit for 2 months now and by no means am I in tip top shape. But Sub 16 seems doable if you're at the top of your game. I notched a 21 min and change (scaled to 155x2rds, 135xrds) Also had to clean the weight off the floor to get it overhead. I'm not the biggest dude in the gym either. I don't find it as unbelieveable that there are some guys blasting through this one. Now seeing Jason Khalipa do the "Bradshaw" workout in under 12 mins...makes me feel like I have a loonnnngggg way to go.

Comment #108 - Posted by: DT at November 2, 2011 11:56 AM

15:15 as rx'd

Comment #109 - Posted by: Jacob at November 2, 2011 12:08 PM

@DT and Johnny

I see what you guys are saying for sure and I agree with both of you for the most part. DT I am like you I mean I am not the biggest dude around but I am not a slouch by any means either. I guess I just look at it being really tough to hit that time because in a wod like this (or any wod for that matter) you are going all the way to your limit and so improvements that occur at that margin are that much more difficult to come by. I dont know I mean I am sure there are some guys that can do it and like I said I have crazy respect for that because it aint easy.

DT I like what you said about Khalipa and Bradshaw. That blew my mind as well. He was a coach at my L1 cert and he is a super nice guy an d agood coach too. Guy is a damn animal when he trains.

Comment #110 - Posted by: Zach at November 2, 2011 1:16 PM

16:41, 10lb wall ball, 100 lb dbs. Don't be intimidated by the weight, pick it up and go! I really really liked this wod. I definitely rested too long after farmer walks. Work on transitions.

Comment #111 - Posted by: Joey@pdxpearl m/181/23 at November 2, 2011 1:47 PM


18 mins

Awesome forearm killer!

Thanks, bag o'fun

Comment #112 - Posted by: mikeyb M/51/178 at November 2, 2011 5:58 PM

19:21 as rx'd

Comment #113 - Posted by: jbark60 6'1" 195 at November 2, 2011 6:45 PM

3 rounds


Comment #114 - Posted by: ferb44 180# at November 2, 2011 6:55 PM

18:54 as rxd

But had to use 45kg dumbbells for farmer carry

Comment #115 - Posted by: Zak M/6'3'/218 at November 2, 2011 7:11 PM

25:00 scaled
155 ohs
75 # dbs on farmer carry

Comment #116 - Posted by: Rob Hole at November 2, 2011 7:49 PM

sub n scale...19:52...even well below Rx this was a killer.

r1: 45# DB oh*, 30 12# WBS, 65# DB carry
r2: 45# left, 25# right DB OH, 30 12# WBS, 70# DB carry
r3: 40-25# left-rt DB OH, 30 12# WBS, 75# DB carry
r4-5: 40-30# lt-rt DB OH, 30 12# WBS, 80# DB carry

Weakness to point of near-dropping weight in R1 on right-arm 45# DB OH; had to stop with 10m to go, lower DB to floor, and finish left-arm only.

Glad to build up to 80# DB for both left and right hands on R4-5 carry. Biggest DBs Y has or I might have tried more.

Figured out by R3, duh, that if you don't try to jog or walk very fast on both OH and carries you are asking to drop some heavy stuff on your toes.

Need serious shoulder Mob, esp. on right...

Comment #117 - Posted by: matt h 50 179# 1mar11 at November 2, 2011 8:34 PM

155 lbs OH (increase of 20 lbs). FC as rxd (increase of 30 lbs per bar). Future WOD...alternate direction for going around cone. Walls balls were the smoker. Active rest through the WBs. Increase in the OH very cautiously.

Comment #118 - Posted by: Xman at November 2, 2011 8:45 PM

5 rounds:
90# barbell OH Carry, 40 m
20 db thrusters w/ 25# db
40 m farmer's walk with 45# dbs


Comment #119 - Posted by: JFA at November 2, 2011 10:08 PM

20:32 83/14/60

Comment #120 - Posted by: Bridget at November 2, 2011 10:40 PM

W/U: run 400m
Hug stretch

20x (10 ea) 1-arm kb snatch 40#
10 Pull ups

As rx'd


Cash out 2x
20x GHD sits
10x reverse hypers
10x shoulder dislocates

Comment #121 - Posted by: JoeR at November 3, 2011 3:48 AM

M/ 37/ 133 lbs/ 5'-6"
I can not do this WOD at my gym, so I did a classic WOD that I have never really done. I did Karen (150 wallballs for time) I used an 18 lb ball as that's the heaviest ball at my gym, but I try to throw to about 11' to make up for the difference in lighter weight. I don't like that the ball I have to use is semi hard, so my hands are always kind of sore and beat up after a WOD with a lot of wallballs.. but it's kind of a cardio goat for me, for some reason, so I'm hitting it to make it something I'm good or better at.
I did it in 8:42. I was feeling pretty good up until about the last 35 reps or so.. that's when they were tough... a little yelling at myself and I felt good and tired after. I love the simplicity of that WOD.. I am asking for a 20lb dynamax ball for xmas for sure.. I think I'll keep it at my mom's house initially to do WODs there, like Karen. My shoulders were a bit tight and sore to begin with so Karen made em burn nice.. all the more reason to use the legs more and to key into that form.

Comment #122 - Posted by: anton at November 3, 2011 7:47 AM

As rx'd, 34:48. 21-minute PR, but when I did this WOD last year, I only had 1 set of collars. 2 sets made a huge difference obviously. This still sucked though. Overhead walk was unbroken until round 5, where I broke halfway through. Wall balls not as bad as predicted. The farmer carries were still hard to keep the weight balanced. Changing the weight out twice a round (I only have 2 barbells, not 3) got old real fast. And since I decided to hook during the farmer carries, my thumbs are killing me.

Comment #123 - Posted by: Mel/38m/5'10"/175 at November 3, 2011 2:11 PM

Rx'd 23:34

Comment #124 - Posted by: amped 37/M/195/6' at November 3, 2011 2:46 PM

Wussed out, took day off. Lots of ass pain from my workout partners. Did two miles/16:00/Bike level 08/30 minutes/600 cal.

Comment #125 - Posted by: gpdjmac1 at November 3, 2011 5:12 PM

worked out with cross country team today: 500 m row followed by 3 rounds of 25 squats w/ 35 lbs plate, 20 situps w/ 25 lbs. squat, 400 m run


Comment #126 - Posted by: thinlizzie at November 3, 2011 6:53 PM

did 145 instead of 185

Comment #127 - Posted by: Mac at November 3, 2011 11:31 PM


As Rx.
used dumbells for 95 lbs, as no bars avail.

splits were:
WB were slow groups of 7 and 8.

Concern was getting 185 overhead, grip strength an issue on last 2 rnds. wrt OH walk, 3 rnd OK, dropped on last 2. Caught breath before each OH in effort to get it once and not have to pick up the WT again, to back of neck, move grip out, dip and drive to OH. Oh well a good plug and chug WOD. Could not have been a whole lot faster due to binary nature of getting the 185 up and concern about cleaning it with failing grip. Might be more agressive next time, but glad to get it done on a Friday.

Comment #128 - Posted by: Matt A at November 4, 2011 6:43 AM

Done at a globo gymso I didn't risk dropping weight on overhead walks so I lowered the weight and had to use dumbbells for the farmer carry.

Rx'd with 135 OHW and 95lb dumbbells

Comment #129 - Posted by: Chris B. at November 4, 2011 6:53 AM

I'm sorry - I love Crossfit and all who participate.....but, this WOD is stupid, and borderline dangerous. Yeah - I'm gonna go walk with 185lbs overhead. thanks. Sometimes I wonder if someone in the main office is just bored and wanting to play practical jokes. I know, I know.....someone out there will hate this comment and maybe even call me a "non-believer", but this is just dumb. Sorry everyone. :(

Comment #130 - Posted by: Schro at November 4, 2011 8:20 AM

This WOD would make more sense using dumbbells for the OH walk, or sandbags.

Comment #131 - Posted by: Schro at November 4, 2011 8:21 AM

38:17 rx'd

last 15m killed on the ohwalks, sloooowww on wb last 3 rds. grip held better than past attempts at this wod

Comment #132 - Posted by: mtvet at November 4, 2011 1:07 PM




25:06...subbed 115 for 185 walk for both

Comment #133 - Posted by: Cleveland at November 4, 2011 2:53 PM

This morning.
3rds w/35# weight vest:
x5 ISU climbs
50m buddy carry w/ 205# buddy
10Pullu, 20dips, 30Pushu
30 jumping lunges
15ft rope climb
5min out 5min back kit run

Just now.
24:11 RX'd
Only had two bars, needed the break though.

Comment #134 - Posted by: jtoops m/27/205 at November 4, 2011 6:12 PM

Did this one today with a twist:

5 rft:
185 # overhead walk 40 meters
30 wall ball shots
95# dumbbell farmers carry 40 meters
30 sledgehammer hits 20# 15 per side
27:50. Shoulders are cooked!

Comment #135 - Posted by: KAR at November 5, 2011 10:18 AM

MOd'd: 3 rds, 40 meter/185lb walk (down/back), at Hayfield school

Comment #136 - Posted by: Ajax at November 5, 2011 5:34 PM

Quit whining and go find another WOD if you don't like it. I grew up throwing/catching hay and Watermelon and have participated in the last few years in all sorts of different competitions i.e. mountain race, strongman comp, Highland games (they let me wear a kilt...awesome). Point to make is that we train for the "unknown and unknowable" and in a post zombie apocalypse you made need this ability. Finally, it's all scalable and "shooter preference" designed. Some people chose to take the initiative to change what they needed and others just don't want to except that it's not a hardwood floor c&j. Be hard as woodpecker lips and it won't matter what the WOD is.

Comment #137 - Posted by: Danny O at November 6, 2011 1:10 AM

Cross fit games workout with shooting, swimming and handstand walks....maybe swimming under water across the pool with a weighted vest.

Comment #138 - Posted by: Peter at November 6, 2011 12:50 PM


OH carry 105# (up 10 from prev.)
WB 14# (same)
Farmer's Carry 65# bars (up 20 each)


Comment #139 - Posted by: bingo at November 6, 2011 1:05 PM

18:33- Scaled 155lbs overhead.
Fun one! Thanks CrossFit Rise Above

Comment #140 - Posted by: Pat Lutz at November 7, 2011 4:13 AM

Sub'd 135 for OHC:


Comment #141 - Posted by: TommyKrackCorn at November 7, 2011 4:30 PM

500M C2, run one PAC Lap, CFWU x 1

#135 Overhead
20# ball
#70 barbells

Finished but broken up by "Tool" Mr Sheppard at PAC taking exception to me using the gym floor for my workout. Will see his Supervisor tomorrow to fight the fight for X-Fit

Comment #142 - Posted by: F15E_WSO/M/49/180 at November 8, 2011 11:13 AM

2011-11-08: 20:37. Sub 110OH,91's FC.(2.5rnds@20M/50M)
2010-06-29: 19:33. Sub 90#OH,91's FC.

Comment #143 - Posted by: gs at November 8, 2011 12:09 PM


Comment #144 - Posted by: Kevin: M/195/6'/40 at November 9, 2011 2:30 PM

CFWU-2. At Triangle.
Had to scale to 135. Time includes switching weight from 185 to 135. Move up to 145 next time.
OH walk - good job engaging lats to maintain stability of weight overhead. Needed to push harder on WB. Sets of 10. Make sure to move hands toward wall on extension to get ball to hit ball.
6/29/10: 20:58-substantial scaling

Comment #145 - Posted by: jrm at November 10, 2011 8:10 PM

Tough WOD but, did it RX'd and finished. 35:25

Comment #146 - Posted by: Jim D. 51/5'11"/165 at November 12, 2011 2:50 PM

Scaled the OHBW to 135lbs for last 4 rnds
Otherwise As Rx'd: 24:59

Comment #147 - Posted by: Dennis M/28/6'0/185 at November 14, 2011 1:56 AM

Skipped--no place to do it

Comment #148 - Posted by: SF at November 14, 2011 3:53 PM

I told Karen not to stop taking her haloperidol.

165# for Overhead carry, otherwise As RX'D


Comment #149 - Posted by: fathertyme M/33/6'/170 at November 18, 2011 4:42 AM

only had enough room for 10 m so went around twice to make it 40 m. think it made it harder but as rx'd otherwise. did at cfstc


Comment #150 - Posted by: cheflin at November 28, 2011 5:52 PM


60k barbell o/h carry, 40m
30 x 35lb db thruster
30k db farmer carry, 40m

Comment #151 - Posted by: zenoperegrinus at December 3, 2011 3:16 AM

3m forward then 3m backwards x 6.5 in garage for overhead walk
Freezer to garage door, there and back twice each hand for farmer carry
Power went out after 3 rds.

Previous in backyard
165 lb for Overwalk, still the hardest part.

Comment #152 - Posted by: Doug at January 21, 2012 9:40 AM
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