December 1, 2011

Thursday 111201

Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Post rounds completed to comments.

RyanGarcia_TopOfSnatch_th.jpg

Enlarge image

Alex Duff.


"For Competition and Community: CrossFit Bellevue" with Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]


"Pigeon Toed Lifters" with Coach Mike Burgener - video [wmv] [mov]


"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Posted by Pukie at December 1, 2011 5:00 PM
Comments

Great workout!
3-2-1 Go!

Comment #1 - Posted by: Mark at November 30, 2011 5:36 PM

Someone ought to tell this paper, wearing a mask is not a regular part of CrossFit http://www.mercurynews.com/bay-area-news/ci_19440928

Comment #2 - Posted by: Rebecca at November 30, 2011 6:13 PM

20:00 after a rest day is my favorite part of that day. We are so ready to take on this WOD!

Comment #3 - Posted by: greggandamy at November 30, 2011 6:15 PM

Anybody have a suggestion to substitute for the rope climb?

Comment #4 - Posted by: Brian at November 30, 2011 6:19 PM

I was looking to ask the same question.

Comment #5 - Posted by: Aaron(19 years old) at November 30, 2011 6:22 PM

Nice triple extension!

Comment #6 - Posted by: Brian at November 30, 2011 6:25 PM

Brian and Aaron, check out the FAQ section of the website;
http://www.crossfit.com/cf-info/faq.html#Substitutions0

Comment #7 - Posted by: Josh at November 30, 2011 6:30 PM

4 & 5 towel pullups

Comment #8 - Posted by: Check the FAQs at November 30, 2011 6:32 PM

Yeah Go Alex!! Look out Rich, he's comin to get ya!

Comment #9 - Posted by: Brian Hyland at November 30, 2011 6:49 PM

12 reg pullups
20 thrusters w 45lbs
200 meter run

5 rounds plus 6 pullups

Comment #10 - Posted by: Kevin McClellan 50/195 at November 30, 2011 6:56 PM

I do 10 or so rope pull downs on a weight machine.

Comment #11 - Posted by: John at November 30, 2011 7:23 PM

F/42/180/5'11"

I haven't posted for a while as I've started a new job with Canada Post as a letter carrier and frankly, by the time evening rolls around, I ache all over from 4 - 5 hours of walking and I don't feel much like working out.

I've managed to work out on the weekends, but tonight was my first end-of-workday wod.

2 13' rope climbs
20 wallballs (20#. 9' target)
200m run

3 rounds, 20 wallballs.

Glad I did it. Probably not an excellent effort but better than nothing.

Thanks crossfit for making fitness possible in my home.

Comment #12 - Posted by: JuliePlatt at November 30, 2011 7:34 PM

A good substitute for rope climbs is 5-7 towel pull ups (switching your grip each rep) and 5-7 air squats.

Rope climbs are a full body exercise that utilize your arms in an alternating grip (right hand high then left hand high, thus the switching of your grip on the towel between each rep) and, more importantly, pushing with your legs (thus the air squats, moving your body weight with your legs). It takes a lot of people between 5 and 7 pulls to get up a fifteen foot rope, so that would be five pull ups and five squats.

Comment #13 - Posted by: Hugh at November 30, 2011 7:36 PM

Has that power clean pic got too much back action in it? I'm having trouble with hurting my back power cleaning because i pull backwards like that pic instead of driving straight up. Just trying to get a little clarification?

Comment #14 - Posted by: Blacky at November 30, 2011 7:46 PM

Looks like that poor boy was just walking along, minding his own business, when Jason Khalipa threw a fully loaded bar at him.

Lesson: Don't mess with Jason after Fran.

Comment #15 - Posted by: Dan at November 30, 2011 8:03 PM

#12: You might be having back problems b/c you're lacking hip strength so your back is taking over. You might be a little tight through the hamstrings as well. The guy in the pic is in full hip extension on his toes, looks ok to me. Maybe test your flexibility along with some single leg deadlifts for strengthening the glutes and hams. Make sure, on your cleans, you're not accelerating until you hit mid-thigh. If you're starting from mid-thigh, make sure you're back is set, but it's all hip action. Those are some thoughts, hope that helps!

Comment #16 - Posted by: Emily at November 30, 2011 8:20 PM

love the pidgeon toed vid. would love to see some advice on the opposite foot problem. feet pointing too far out!

Comment #17 - Posted by: jon at November 30, 2011 8:59 PM

#16 comment was totally supposed to be for #14, not #12. oops!

Comment #18 - Posted by: Emily at December 1, 2011 1:09 AM

5 rounds
sub'd row for run
sub'd barbell thrusters for wallball

Comment #19 - Posted by: TomO/45/M/200 at December 1, 2011 1:53 AM

thats some triple extension SON!

Comment #20 - Posted by: evan at December 1, 2011 2:29 AM

5 rounds plus 20 wallballs rx'd

Comment #21 - Posted by: charbs 26/m/185 at December 1, 2011 2:51 AM

m/46/185

subbed 10 towel pullups
subbed 20lb DB thruster


6rds

Comment #22 - Posted by: cosmo at December 1, 2011 2:53 AM

5 rounds plus 14 wall balls

Comment #23 - Posted by: Mark Warren at December 1, 2011 3:45 AM

43/m/176cm/73kg

As rx'd

5 rounds + 2 rope climbs

Unbroken wall ball shots. Breather!

Comment #24 - Posted by: Memuc at December 1, 2011 4:02 AM

Germany, Münster

M 37/5´11/187lbs

i did 5 round´s of

Complete as many rounds in fifteen minutes of:

20 pull up´s
20 wallball shot´s
1 stairs run with 140 stair-step´s

Comment #25 - Posted by: Rocco at December 1, 2011 4:11 AM

m/25/5'9/205lbs

6 rounds and one rope climb, worst part of this is having a cold and feeling like i couldnt breath on the runs, hopefully i sweated out the cold

Comment #26 - Posted by: Wilson at December 1, 2011 5:09 AM

5 rounds + 11 wallballs

Comment #27 - Posted by: Townsend m/28/5'8"/140 at December 1, 2011 5:25 AM

3 rounds as rx'd

Subbed 1' rope climb to 1 towel pullup

Comment #28 - Posted by: SanJo Monster 33/m/5'9"/189 at December 1, 2011 5:43 AM

4 + 6 wb

Comment #29 - Posted by: Kg at December 1, 2011 6:17 AM

Had to sub. 7 jumping pull ups with a very close grip per ascension and 25 reps with 16 pound ball.
3 rounds plus 14 pull ups plus 25 shots

Comment #30 - Posted by: preacherman at December 1, 2011 6:37 AM

4 rounds, subbed those close-together parallel pull ups for rope climbs.

I would like to say i would have gotten more in if everything wasn't so spread out, about 25 yards between pull ups and wall balls, and 50 yards between wall ball and track and track and pull ups, but idk i was pretty damn gassed and needed that walk to catch my breath.

Comment #31 - Posted by: J.W.C. at December 1, 2011 6:49 AM

m/25/5'10"

5 rounds + 20 wb
rx

Comment #32 - Posted by: Daniel (Reebok CrossFit FirePower) at December 1, 2011 6:49 AM

as rx'd 6 rounds + 9 wall balls.

Comment #33 - Posted by: Kurt M/38/190lb. at December 1, 2011 7:08 AM

I didn't see the Gas Mask WOD...

http://www.mercurynews.com/bay-area-news/ci_19440928

Comment #34 - Posted by: Tim Hill at December 1, 2011 7:14 AM

As RX
m/40/5'5/148#
4 rounds
+2 rope climb
+20 wall ball

Comment #35 - Posted by: Stef at December 1, 2011 8:25 AM

3 rounds but I had to substitute a 200m row because of weather. I hate getting back in shape!

Comment #36 - Posted by: Brian at December 1, 2011 8:46 AM

Five rounds even.

Comment #37 - Posted by: Monte at December 1, 2011 9:15 AM

5 rounds + 17 wb, rxd

took nyquil 11pm the night before to battle this throat bug. did the wod at 6:30 am. bad idea.

Comment #38 - Posted by: aermio m/33/5'7"/148 at December 1, 2011 9:18 AM

@Timm
Back in the day in the Army we used to do physical training wearing our Protective Masks,MOPP gear (chemical suits) and full battle rattle. Hard Core Training
"Why Is The Sky Blue"

Comment #39 - Posted by: Pete In Sun City at December 1, 2011 9:19 AM

crossfit, coach B and martin luther king! doesnt get any better!

Comment #40 - Posted by: dan lau at December 1, 2011 9:34 AM

I changed the order:
200m run, 2 rope climbs, 20 wall balls
5 rounds + 200m

Comment #41 - Posted by: PatS at December 1, 2011 9:41 AM

WU
30 dips Situps back ext

Strength
5x1 front squat 225-275-315-335-345pr
3x5rm floor press 315

WOD
Subbed 14 jumping pullups with bar 1foot beyond reach for rope climb
Wall ball with 25lb mb

3 rds + 14 jumping pullups

Comment #42 - Posted by: Chase at December 1, 2011 9:52 AM

M/22/185/6'1. 5 rounds, plus 7 pullups.

10xpull-ups (my towel started ripping, wish i had a crossfit gym in my area)
20xthruster wit 25lb plate
.13 mile on treadmill

Comment #43 - Posted by: Ralph at December 1, 2011 10:26 AM

5 rounds + RC + WB

With, 12' rope, and 15# wall ball.

Comment #44 - Posted by: Kevin C.(M/52/5'11"/172) at December 1, 2011 10:50 AM

4 rounds even
-first two rope ascents and then first ascent on each round were done without feet

Comment #45 - Posted by: TRN III at December 1, 2011 11:04 AM

10 min row - 2457M
3x6 BB Complex @ 75#
30-20-10 OHS @ 45# + Ring Pushups for time 13:27

Comment #46 - Posted by: Zach at December 1, 2011 11:13 AM

5 rounds + Rope Climb + 3 WBS
as rx'd

Comment #47 - Posted by: SB at December 1, 2011 11:35 AM

5 rds + rope
subbed 10 rope pullups for climb

Comment #48 - Posted by: Matthew m/31/6'2"/170 at December 1, 2011 11:38 AM

3 rounds
Jump Pullups instead of climb
Had to sub cycling instead of run cause my feet still kill from the 10k on Monday

Comment #49 - Posted by: Brad R M/31/6'4"/205 at December 1, 2011 11:42 AM

M/27/5'11"/185

Sub'd
15 x squat-to-chin-up for 2x15ft rope climb
20lb DB squat thruster for 20lb wall ball shot
250m run (due to transition to track)

4 rounds + 15 x squat-to-chin-ups

Comment #50 - Posted by: Ryan at December 1, 2011 12:32 PM

M/20/6'1''/155

5 rounds + 1 rope climb

Comment #51 - Posted by: Dillan at December 1, 2011 12:38 PM

M/20/6'1''/155

5 Rounds + 1 Rope Climb

Comment #52 - Posted by: Dillan at December 1, 2011 12:39 PM

M/30/5'8"/168

5 rounds plus 16 wall balls

Comment #53 - Posted by: James at December 1, 2011 12:50 PM

4 rounds,
first two ascents and then first ascent in each round were done without feet on rope

Comment #54 - Posted by: TRN III at December 1, 2011 12:50 PM

#39 - Because God loves the Infantry.

Comment #55 - Posted by: Austin at December 1, 2011 12:57 PM

Modified for me
Complete as many rounds as possible in 15 minutes of:
12 Rope pull-ups
20 Wall ball shots, 20 pound ball
210 Strikes on heavy bag: punches and kicks
2 Complete rounds,(+ 2/3 rds of a round not counted)
M/54/6’/205
#52-Because they fear nothing and they keep his heaven and the devils hell packed with fresh souls.

Comment #56 - Posted by: Pete In Sun City at December 1, 2011 1:07 PM

M/21/165/5'10"

Modded w/ towel pull-ups and thrusters
5 rounds +1/2 climb Hr=168

Fun WOD

Comment #57 - Posted by: PharmD at December 1, 2011 1:38 PM

6rds. + rope climbs + 20 wallballs

Run in the cold weather killed the throat and lungs today. As always harder than it looks on paper.

m/38/6'1"/200

Comment #58 - Posted by: Rough Robbie at December 1, 2011 1:40 PM

3 rounds rx'd.

Comment #59 - Posted by: Jeff A. at December 1, 2011 1:58 PM

Mod:
15 towel pull ups
10# ball (all that was available at gym)
200m run

3 rounds +8 towel pull ups

Comment #60 - Posted by: David Ramirez at December 1, 2011 2:09 PM

20 minutes of:
10 TPUs
20 Thrusters @ 45lb
400 Meter

5 rounds + Thrusters
Stations were spread apart, so that made things difficult.

Comment #61 - Posted by: Magnus 26/5'8"/160-165 at December 1, 2011 2:25 PM

m/32/6'1/311#

3 rounds

subed rope climbs with assisted pull ups
2 sets of 10 each round

only been doing crossfit for a little more than a week still learning

Comment #62 - Posted by: sry7299 at December 1, 2011 2:42 PM

M/26/5'8"/160 lbs

15 min AMRAP

- 6 beginner rope climbs (lying flat on floor to full stand)
- 20 Wall ball shots, 8 pound ball, 10' target
- Run 200 meters

4 rounds + 6 rope climbs +12 wall balls

Also started the Burpee challenge today :)

Comment #63 - Posted by: Jonathan Offen at December 1, 2011 2:55 PM

M/16/132/5'8"
5 rounds + 2 rope climbs, I was disappointed, I wasn't even out of breath...

Comment #64 - Posted by: Connor sharpe (age 16) at December 1, 2011 2:55 PM

m/40/76/205

Modified to fit what I had today:

10 burpee pullups
20 barbell thrusters
40 s-s bar jumps

4 rounds even

Comment #65 - Posted by: Chas at December 1, 2011 3:06 PM

20m short of 5 rounds. At home, had to sub 15 pullups for the 2 rope climbs and bar thruster for WB.

Comment #66 - Posted by: ScottMacArthur at December 1, 2011 3:22 PM

M/51/153/1-1-06

"Fran" as Rx'd

9:06

Turrible...

Comment #67 - Posted by: bingo at December 1, 2011 3:37 PM

5rds: 5reps of one arm snatches & 5 towel pullups

Comment #68 - Posted by: ryman at December 1, 2011 3:38 PM

50# snatches

Comment #69 - Posted by: ryman at December 1, 2011 3:39 PM

6 rounds 10 wall balls

Comment #70 - Posted by: Jonesy Boy at December 1, 2011 3:45 PM

Hands don't allow rope climb, so, did this 20 minute amrap instead:

5 power cleans, 85#
10 toes to bar
15 wall balls, 5 kg ball, 9' target

8 rounds + 3 cleans

Comment #71 - Posted by: Carole (F/53/5'6"/138) at December 1, 2011 3:49 PM

7 rounds with the run and 12 wallball shots... almost 8 rounds!

Comment #72 - Posted by: Nick Ciolino at December 1, 2011 3:53 PM

Finished 4 rounds. Wow this was a tough workout. I wonder if its possible if they could send us the WOD in email form?

Comment #73 - Posted by: SupremeAllah at December 1, 2011 3:54 PM

5 rounds

New to Crossfit, started about 2 1/2 weeks ago. TOUGH but LOVE it!

Comment #74 - Posted by: allenA at December 1, 2011 3:58 PM

M/35/5'4"/145 lbs
As RX'd
5 rounds +20 wall balls

Comment #75 - Posted by: Matt Burritt at December 1, 2011 4:01 PM

28/m/5'11"/185to190
As rx'd
5rds + 1rope climb

Comment #76 - Posted by: justaman - liberty, sc at December 1, 2011 4:07 PM

M/26/185/5'10"

Subbed + body weight loaded sled pull 30ft x 1 climb

3rounds
11 Wall Ball

Comment #77 - Posted by: Jason Lavoie at December 1, 2011 4:34 PM

4 rounds, rope climb, 15 wall-balls as Rx'd

Had some equipment difficulty that also ate up some time

22/m/5'11"/169

Comment #78 - Posted by: Logan S at December 1, 2011 5:08 PM

6 rounds

20 reg pullups
20 thrusters with 45lbs
200m run (out and back in 40-60 mph wind gusts)

Comment #79 - Posted by: Aaron (26/M/5'8''/180) at December 1, 2011 5:14 PM

subbed 5 pullups/5 k2e per ascent
20 wb @ 16 lbs
200 m run

4 rds

Comment #80 - Posted by: thinlizzie at December 1, 2011 5:24 PM

5 rounds + 14 thrusters

10 Pullups
20 Thrusters 20lb dumbells
12 Burpees

Comment #81 - Posted by: Sheldon N (M/34/6'/183) at December 1, 2011 5:29 PM

I did 4 rds but my breathing was jacked up. I don't seem to recoop as quick as some of my co-workers which causes me to lag behind. Anybody have any ideas on how to improve my endurance?

Comment #82 - Posted by: Penny at December 1, 2011 5:30 PM

4 round 100m

Comment #83 - Posted by: Jason M. at December 1, 2011 5:58 PM

15 pull ups, 20 20lb thrusters, run 400 m.
(15 pull ups, 20 20lb thrusters (x2), run 400m) x2.5

~6 rounds

Comment #84 - Posted by: Stuart at December 1, 2011 6:26 PM

5 rounds

Jessica - 4 rounds + 1 rope climb

Comment #85 - Posted by: B. Rhaly at December 1, 2011 6:27 PM

5 Rounds + 2 Rope Climbs, 20 Wall Ball, and 150m run - Rx'd

Comment #86 - Posted by: M/32/5'9"/178 at December 1, 2011 6:56 PM

5 Rounds + 2 Rope Climbs, 20 Wall Ball and 150M Run - Rx'd

Comment #87 - Posted by: M/32/5'9"/178 at December 1, 2011 6:57 PM

12 towel pullups
20 20lb DB Thrusters
200 meter run
============================
3 rounds + 6 towel pullups

Comment #88 - Posted by: Scooter at December 1, 2011 7:13 PM

THURSDAY 111201 - Sub jumping towel pullups (6) for rope climbs. Run was in alley (ice and snow). 3 rounds + 20 wall ball shots.

Comment #89 - Posted by: Elliott Harding at December 1, 2011 10:57 PM

F/42/136lbs/5'3"

Both happy & slightly disappointed......
2 full rounds w/ a ten pound ball & using my feet on a knot- less 15 foot rope, 200 meter run.
+
2 ascents & 19 wall ball shots (closer to 26, but least 7 didn't count)

Used to be terrified of heights. I got over it.

Comment #90 - Posted by: Nessa at December 1, 2011 10:57 PM

5 Rounds

Subbed 10 rope pullups for rope climb rest of WOD as Rx'd

Comment #91 - Posted by: DT at December 1, 2011 11:14 PM

4 rounds

Subbed 10 pull ups per round after the first round. Making my own climbing rope but didn't have it finished by today so I tried using some 3/4" stuff which messed up my hands so I switched to the pull ups.

Comment #92 - Posted by: Josh Brehm (23//M/180/5'10") at December 1, 2011 11:26 PM

5 rounds dead

Subbed 6 towel pull up & 6 squats twice for rope climbs
Wall ball using 4kg only ball I had

Comment #93 - Posted by: Ben at December 2, 2011 2:32 AM

6 rounds, 2 climbs

Comment #94 - Posted by: amped 37/M/195/6' at December 2, 2011 4:20 AM

M/29/6'/155#

AS RX'D

3 RD + 100M

Comment #95 - Posted by: Josh at December 2, 2011 6:06 AM

5rds +2 +20 +50m run- rx'd

Comment #96 - Posted by: BH2 m32/178 at December 2, 2011 6:36 AM

5R 100m as Rx'd

Comment #97 - Posted by: Nick at December 2, 2011 9:18 AM

4 rds

subbed 2'fers with 10lb. ball and did 10 TRX pull ups for 1 rope climb based on available gym equipment.

Really disappointed in effort (as opposed to results). Felt like this is half of what I was capable of, but I could not get out of 1st gear today. Sometimes you gotta work on your B-game though!!

Comment #98 - Posted by: JK m/28/215/5'10 at December 2, 2011 11:25 AM

F/24/5'5

3 rds + 1 rope climb, rx'd

Comment #99 - Posted by: KP at December 2, 2011 12:15 PM

7 rounds plus 2 rope climbs, 20 wall ball shots, and 75m as recommended.

Comment #100 - Posted by: alfonzo mayora at December 2, 2011 1:43 PM

C-
@ CFS
5 + 3 WBS

Comment #101 - Posted by: Jeff & Charity @ CF Snohomish at December 2, 2011 2:16 PM

subbed 8 towel pullups and 8 regular pullups for the rope climbs, and used a 19lb medicine ball (that I made at home with a basketball)

3 rounds + 16 pullups + 20 WBS + 100m

SO CLOSE TO 4 ROUNDS!!!!

Comment #102 - Posted by: Saam at December 2, 2011 3:54 PM

12x towel pullups, 20x wallballs (25lb ball 8ft target), 200m run. 4rds, 12x twl pullups, 20x wallball.

Comment #103 - Posted by: jason at December 2, 2011 4:16 PM

3 rounds

Comment #104 - Posted by: myles456 at December 2, 2011 5:16 PM

M/65/188- Run 1 mile, rest 40 minutes, then:
Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Thrusters subbed for Wall ball shots, 20 pound Run 200 meters
5 Rounds

Comment #105 - Posted by: peejay2 at December 2, 2011 7:48 PM

12 rope pu
rest as Ex's

8 rounds.

Comment #106 - Posted by: BP/36/5'11"/210 at December 2, 2011 8:28 PM

12 rope pu
rest as Rx'd

8 rounds.

Comment #107 - Posted by: BP/36/5'11"/210 at December 2, 2011 8:29 PM

AMRAP in 20 min. of:

30 towel pull-ups
20 dumbbell thrusters, 40#
200 meter run

Completed: 2 rnds + 30 towel pull-ups + 20 db thrusters

Comment #108 - Posted by: DanEOD at December 3, 2011 1:53 AM

2011-12-03: 5rnds@14:16.(2:08-3:27)

Comment #109 - Posted by: gs at December 3, 2011 7:47 AM

15 min amrap
30 jumping pullups
20 20# wall balls
.12/.13 mi on TM at 2%

5 rounds + 30 pullups

Comment #110 - Posted by: Bells at December 3, 2011 8:55 AM

15 min amrap:
16 towel pullups
20 thrusters w/ 25# dbs
0.12 mi run on self-propelled treadmill

4 rounds

Comment #111 - Posted by: JFA at December 3, 2011 11:05 PM

PSx1/SNx2/OHSx3 - 135-165-175-175-185
Behind Neck Jerk x3: 185-205-205
10x Legless rope climbs: 7:44

rest 5 min then Airdyne intervals for 24 min - 365 cals total not including 5min WU and CD...around 450-475 total

Comment #112 - Posted by: brian p m/34/5'8-1/2"/170 at December 4, 2011 1:45 PM

16:42 for 4 complete rds. ran a bit further than 200m ea time. 55 jumping jacks & 1k run wu 4:44. abmat x 18 after.

Comment #113 - Posted by: kevin o at December 4, 2011 3:46 PM

Sub'd 20# DB thrusters for wall ball. Sub'd 8 close grip (towel-esque) pull ups for rope climbs.

5 rounds.

Comment #114 - Posted by: Abhi at December 4, 2011 9:47 PM

15 minute amrap
2 rope ascents 15 feet
20 wall balls
1 lap around perimeter of gym (sub for 200 meter run)

Started with wall balls
Gunnar: 6+ 7 wallballs
Jen: 5+ 20 wallballs
Started with rope climb
Matt: 5+ 2+ 17 wallballs
Chris: 5+ 2

20 minute amrap
250 meter row
25 pushups
Harold: 10 rounds

Comment #115 - Posted by: jenniferw at December 5, 2011 8:58 AM

Jeff @ 2.0
6 rounds + 19 WBS.
WBS against wall next to rope. Not above wood.

Comment #116 - Posted by: Jeff & Charity @ CF Snohomish at December 5, 2011 9:02 AM

15 pull-ups
20 thrusters, 20 lbs. dbs
10 burpees

4 rounds + 6 pull-ups

Comment #117 - Posted by: Manchild at December 5, 2011 4:39 PM

5 rounds (+2+20+50m)

Comment #118 - Posted by: MarcusG 30 5'9" 160 at December 6, 2011 1:25 AM

10 pullups
20 wallballs (15#, heaviest I could find)
200 m (with stairs to/from track)

4 rounds

Comment #119 - Posted by: Callum at December 6, 2011 6:09 AM

7 rnds @ crossfit snohomish

Comment #120 - Posted by: JDisch at December 6, 2011 12:59 PM

Uscrossfit.com wod

40 box jumps 20"
40 pull ups
Run 400m
50 pushups
50 sit-ups
Run400m
60 thrusters 65lb
Run 400m
50 double unders
50 lateral jumps over barbell
400 m
40 push press 65 lb.
40 burpees

33:28

Comment #121 - Posted by: al deezy at December 6, 2011 5:36 PM

m/40/190/5-10

sub 20 CTBPU for the rope climbs...
20 WB
run 200m


15 Min AMRAP= 4 rnd + 10 CTBPU.
Good tough WOD.

Comment #122 - Posted by: Matt A at December 7, 2011 3:53 AM

As rx'd
4 rds + 2 RC+20 wallball

Rest 5:00

Then AMRAP 10 minutes
WOD as rx'd
2 rds + 2 RC + 20 Wallball + 100m

Comment #123 - Posted by: JoeR at December 7, 2011 4:03 AM

3 rounds + 3 wallballs

17 lb ball, mountain climbers with knee raise x5 subbed for each rope ascent

Comment #124 - Posted by: rawhide at December 7, 2011 7:17 PM

6 towel pullups 20 20lb db thrusters 20 double unders
4 rds

Comment #125 - Posted by: ecp2 at December 7, 2011 8:09 PM

AMRAP in 15 mins (in-season: 7 mins)
10 hollow rocks (or 10 sec. hollow hold)
20 (or 10) wallballs
200m run

Marian 3rds (10) (7:30)
Anita 6rds+5 (14)
C.Powers 5rds+10+13 (10)
Josh 6rds+10 (14?)
Jackie 4rds+10+20 (10)
Ducky 3rds (14)(7:30)
Aly 3rds+10+20 (14)(7:30)
SCL'B 3rds+10 (14)(7:30)
Show 6rds+10+10 (14)
Alyssa 5rds+10+14 (10)
Ryan L 5rds+10 (14)
Lisa 4rds+10+20+100 (10)
Mary 6rds+10+20+100m (10)
Murley 3rds+3 (14)(7:30)
Mrs Pip 5rds+10+20+100m
Mrs Carey 5rds+5 (10)
Mr Wonsil 5rds+5 (10)
The following atheltes subbed hollow hold for hollow rock
Nate 4rds+10+8 (14)
Brendan 6rds (no WB)
Nick G 4rds+10+10+100
Quinn 4rds+10+10 (10)
A.Ortisi 4rds+10+10 (10)
A.Koosis 3rds+10+10 (10)
Dom 4rds+10+2 (14)
Ray 2rds+10+10 (10)(7:30)
Reggie 4rds (10)

Comment #126 - Posted by: BFCC at December 8, 2011 8:08 AM

7 rnds +2 +5

Comment #127 - Posted by: Jetté 42/M/5'11"/170 at December 8, 2011 3:14 PM

10 c2b pullups for rope climbs

6 rds + 10 pullups

Comment #128 - Posted by: MikeyPaul - M/30/5'8"/170 at December 8, 2011 7:29 PM

5 p-u for rope climb
6 rounds

Comment #129 - Posted by: sgt. jon at December 9, 2011 8:12 AM

CFWU x 3, rings and lunges

45' on a marpro machine...for rope climbs

7 rds

Comment #130 - Posted by: F15EWSO M/49/180 at December 10, 2011 8:13 AM

5 rds + 1 Rope Climb
As rx'd

Comment #131 - Posted by: fathertyme M/33/6'/170 at December 12, 2011 7:24 AM

M/47/190/6-03

3 rounds rx

Comment #132 - Posted by: Scott R at December 14, 2011 5:42 AM

5 rounds + 13 wallballs

Comment #133 - Posted by: Kevin: M/190/6'/40 at December 15, 2011 4:26 PM

4 rounds + 9 PUs; Subbed PUs for RCs

Comment #134 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at December 16, 2011 12:15 PM

M/173/5'7"/32

as rx'd 2 rounds plus 1 rope ascent.

Ran on a snow covered track. My wet shoes kept slipping on the rope so it was mostly arms which killed me. My bicepts are throbbing.

Comment #135 - Posted by: Mark S. at December 19, 2011 3:42 AM

3 rounds @ an active warmup pace. Resting for the PT test.

Did 20 pullups instead of the rope climbs.

Comment #136 - Posted by: SF at December 19, 2011 8:22 PM

3 rounds + 30 pull ups + 5 thrusters

sub jumping towel pull ups
sub 35lb explosive db thrusters
sub 20x10m shuttles sprints

Comment #137 - Posted by: zenoperegrinus at January 2, 2012 1:14 PM

m/33/5'8"/170lb

subd 5 towel pullups per rope climb and 45lb barbell thrusters for wallball

6 rds + 4 towel pullups

Comment #138 - Posted by: Adam Hamm at January 18, 2012 12:05 PM

5 rounds plus 2 tpu/k2e. Subbed 3 towel pullups w/ knee to elbows for each 1 rope climb.

Comment #139 - Posted by: J.Wood at October 1, 2012 12:55 AM

Solid WOD. Did some running two days before, so calves were pretty sore during this one lol Definitely could have done better on the runs for sure. 5 rounds exactly with 4 seconds to spare RX'd :)

Comment #140 - Posted by: Jason H. 23/M/5'8"/151lbs at January 23, 2013 1:04 PM

5rds&1rope
25# ball

Comment #141 - Posted by: Archer6479 at June 21, 2014 10:04 AM
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