December 9, 2011

Friday 111209

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Josh Everett 8 rounds + 60 meters.
Post rounds and fractions of rounds completed to comments.

Compare to 041127.

Ben205kgFrontSquat_th.jpg

Enlarge image

Ben Franks, Reebok CrossFit Canterbury.


"The Bamboo Bar" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Reebok CrossFit Canterbury - video [wmv] [mov]


"Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant."
- Edmund Burke

Posted by Pukie at December 9, 2011 5:00 PM
Comments

That is an impressive front squat.

Comment #1 - Posted by: Playoff Beard at December 8, 2011 5:19 PM

Luv it!

Comment #2 - Posted by: Nick at December 8, 2011 5:40 PM

Im very proud to say that when the folks at HQ get in tomorrow and check their E-mail my Affiliate Insurance Proof will be there waiting on them along with my $3000......and now.....Pulaski County Missouri has

DROPPING PLATES CROSSFIT

I feel like a little freaking kid ahhahahahahaha!

Comment #3 - Posted by: Greg Snyder at December 8, 2011 5:42 PM

Greg,
I would have went with CrossFit Misery, personally. haha, just kidding!
Congratulations Greg and good luck!

Comment #4 - Posted by: Josh at December 8, 2011 6:00 PM

Looks to me like Ben's cheatin'. There's and extra pair of legs coming out his backside!

Comment #5 - Posted by: Alex at December 8, 2011 6:11 PM

LOVE all the running lately! Perfect prep for half marathon in February. More!

Comment #6 - Posted by: Heather Szabo at December 8, 2011 6:49 PM

Okay to sub deadlifts for snatch grip deadlifts in order to get more results out of the WOD?

Comment #7 - Posted by: Batman at December 8, 2011 6:50 PM

He is a 270lb prop (rugby position) for the New Zealand All Blacks. He is a professional rugby player (and one of the best in the world for that matter) for those who don't follow rugby. Just an FYI

Comment #8 - Posted by: santini at December 8, 2011 6:52 PM

@Santini

I do not follow rugby, but I am nonetheless impressed by him. That being said, there is no possible way that he follows mainsite.

Comment #9 - Posted by: Caine at December 8, 2011 7:38 PM

seems to me like that ought to be how one teaches anyone how to bench press.

Comment #10 - Posted by: Apolloswabbie 074" 200 47 yoa at December 8, 2011 8:23 PM

great squat yes. at reebok crossfit canterbury...is he not wearing adidas shoes?

Comment #11 - Posted by: randy@crossfitdenver.com at December 8, 2011 9:12 PM

As a proffesional rugby player its not possible to only do CrossFit, however that being said, it is a very good tool to have in your bag, and the boys do crossfit style workouts as part of their training routine. Come along to Reebok CrossFit Canterbury for a WOD.... you might be surprised who is beside you in class.

Comment #12 - Posted by: ken Franks at December 8, 2011 9:14 PM

Russian Squat improvement program
Week-1 Day-1: 6 x 2
Then
Complete as many rounds as you can in 20 minutes of:
(Modified for me and my DJD)
Bike ¾ of a mile
Deadlift 155 pounds, 21 reps
3 rounds + bike ¾ of a mile
M/54/6’/205

Comment #13 - Posted by: Pete In Sun City at December 8, 2011 9:38 PM

Saw a Crossfit gym in San Diego while on vacation. Decided to research it and have been reading through the site for little while. I am a former college football player & field athlete and finally decided to give WOD a try. I tried Wood WOD and WOW that was freaking hard but i enjoyed it. Will definitely be trying more. Thanks for the inspiration.

Comment #14 - Posted by: Jackson at December 8, 2011 9:51 PM

@Caine #9

Of course he wouldn't follow mainsite - Even Kris Clever doesn't just follow mainsite. Ben is a professional rugby player; he couldn't do his job if he kept to mainsite.

Nice pic Ben - Good to see some Kiwi representation! Kia Kaha!!

Comment #15 - Posted by: Wellygirl at December 8, 2011 10:40 PM

M/33/6'1"/193

6 rounds + 400 m/ 15 dl

Afghanistan

Comment #16 - Posted by: Tim at December 9, 2011 12:43 AM

RX'ed 4 rounds + 400m + 11 DL.

Comment #17 - Posted by: Alan H. in Kabul at December 9, 2011 1:00 AM

@ randy@crossfitdenver.com

Adidas owns Reebok. They put out some really good footwear, like the fluid tech trainers, probably the best al around shoe. Too bad it's getting discontinued.

Comment #18 - Posted by: J. N. at December 9, 2011 2:25 AM

6 rounds plus 6 deads
Run very hard
the deadlift was easy, not one let-go, just run your heart out. Pretty cold today, legs still recovering from previous explosive workouts.

Comment #19 - Posted by: charbs 26/m/185 at December 9, 2011 3:06 AM

5rds rx'd

Comment #20 - Posted by: B-Mo at December 9, 2011 3:26 AM

m/46/185

6rds + 300m

Comment #21 - Posted by: cosmo at December 9, 2011 3:28 AM

m/39/175

Row 400m, 135# deadlifts

5 Rounds + 220m

Comment #22 - Posted by: Nick at December 9, 2011 3:50 AM

5 rd's......6 rd's total

Comment #23 - Posted by: Pacers at December 9, 2011 3:50 AM

7 + 100m rx'd

Comment #24 - Posted by: Chris B. at December 9, 2011 4:03 AM

As a rugby player (albeit amateur), I can't sing the praises of Crossfit enough. I train at www.in2crossfit.com in south London, and to see a picture of a rugby playing hero of mine joining in the CF fun is inspirational. Crossfit is slowly taking over the world! Great job HQ!

Comment #25 - Posted by: JK at December 9, 2011 4:12 AM

43/m/176cm/73kg

Complete as many rounds as you can in 20 minutes of:
Row 400 meters
Deadlift 135 pounds, 21 reps

6 rounds + 400m row + 19 DL

Afterward I went outside and ran 2.8k (7x400m) in 15 min.

Comment #26 - Posted by: Memuc at December 9, 2011 4:16 AM

m/29/5'8"/205 shallotte nc

6 rds and 273 meters.

love how athletic i feel doing crossfit keep up the great work.

Comment #27 - Posted by: nathan at December 9, 2011 4:24 AM

F/27/65"/138lbs/Clarksville, TN
5 complete rounds + 272m
90lb deadlifts
runs on treadmill with .5 incline

Deadlift form and endurance is definitely improving!

Comment #28 - Posted by: Kaylee at December 9, 2011 5:08 AM

M/22/6'/190lbs/Fort Bragg, NC

5 + 100m

Comment #29 - Posted by: Chris at December 9, 2011 5:49 AM

30/M/5'8''/30

RX'd

6 Rounds exactly.

Comment #30 - Posted by: James at December 9, 2011 5:56 AM

What weight is on the bar?

Comment #31 - Posted by: BobbyB at December 9, 2011 5:57 AM

7 rds. on the nose.

Had 17 seconds left after the DL but had nothing left to run with! Great WOD as always.

m/38/6'1"/200

Comment #32 - Posted by: Rough Robbie at December 9, 2011 6:12 AM

M/31/5'9"/175

as rx'd

5 rounds + ~200 m

Comment #33 - Posted by: Mark at December 9, 2011 6:15 AM

7 rounds on the dot

Comment #34 - Posted by: scottie b at December 9, 2011 6:21 AM

Looks like the 4 legged front squat.

Comment #35 - Posted by: Mitch at December 9, 2011 6:34 AM

4 rounds + 5 DL. It was cold outside. Back hurts.

Comment #36 - Posted by: preacherman at December 9, 2011 6:38 AM

4 rounds + 5 DL in cold weather. Back hurts.

Comment #37 - Posted by: preacherman at December 9, 2011 6:40 AM

Competed 6 rounds

Comment #38 - Posted by: MarcusG 30 5'9" 155 at December 9, 2011 6:42 AM

F/65"/145lbs/45

5rds,300m 115lb dl

Comment #39 - Posted by: Ro at December 9, 2011 7:02 AM

215/m/30 4 rounds + 50 meters as RX'd

Comment #40 - Posted by: daniel cram at December 9, 2011 7:13 AM

4 rds.

Damn inconvenient set up for this one. treadmill was a long way away and the track was even further.

Comment #41 - Posted by: J.W.C. at December 9, 2011 7:25 AM

115# DL
6 rounds

Comment #42 - Posted by: Annaminh 37/F/118/5'4" at December 9, 2011 7:33 AM

f/5'3/125/37

95#, 5rnds

Comment #43 - Posted by: ashley at December 9, 2011 7:36 AM

M/32/5'6"/150#
In Afghanistan (Elev: 3100')

as RXed, 5 rounds + 40m.

I was not very happy with the results. I could not keep my back from locking up. In fact it wasn't cardio that hurt my pace, it was back pain that slowed me down completely. Oh well, I'm kind of new to Crossfit so maybe this is part of the growning pains. I'm looking forward to a better performance tomorrow.

Comment #44 - Posted by: Jose at December 9, 2011 7:37 AM

27/M/1.73m Upington South Africa
Deads at 50kg/110lb. 3rounds + 200m run.
Running down the street, at 14h00, obvious confusion on the neighbours faces...

Comment #45 - Posted by: Rudolph Venter at December 9, 2011 7:45 AM

substituted running with 100 DU + 3 min on stationary bike.
3 rounds completed
my lower back is the weakest part of my body so i was very careful
love crossfit

Comment #46 - Posted by: buzzjn at December 9, 2011 7:49 AM

F/42/136lbs/5'3"

6 rounds + approx. 150m run

80lb DLs: first 4, consecutive. last 2, 11/10.

So much fun!!
Love these kine - no weight to push over head!!

Comment #47 - Posted by: Nessa at December 9, 2011 8:22 AM

F/42/136lbs/5'3"

6 rounds + approx. 150m run

80lbs DLs, First 4, consecutive, Last 2, eleven/ten.

I love this kine!!

Comment #48 - Posted by: Nessa at December 9, 2011 8:26 AM

Hey all. New to crossfit and love it. Fare to say it whoops my but every time. Is there any additional work that people do in order to get that physique or just stick to the wod? I was doin a bunch of bodybuilding type workouts but felt I was losing my atletic edge. In my job I need to be able to move quickly and I was becomming slower. I notice after 3mo I'm I bit weeker but feel amazing. The wod alone kills me but just want to make sure that I m not cheating myself.

Comment #49 - Posted by: steve at December 9, 2011 8:27 AM

Ben Franks representing! Him and his brother own a box in NZ

Comment #50 - Posted by: Gav at December 9, 2011 8:44 AM

4 rounds + .06 miles, whatever that is in metric.

I used 80# DB's so I could set them right next to the treadmill. Great WOD. I needed a running one today.

34/m/6'1"/274

Comment #51 - Posted by: Jeremy at December 9, 2011 8:56 AM

2.5

Comment #52 - Posted by: Dawgsrus at December 9, 2011 9:24 AM

2011-12-09: 6rnds@18:57. 160#.(7rnds@22:11/2:34-3:30).

Comment #53 - Posted by: gs at December 9, 2011 9:35 AM

As rx'd. 5 rounds and .15mi on treadmill

Comment #54 - Posted by: Toby d at December 9, 2011 9:51 AM

6 rounds + 90 meters

Comment #55 - Posted by: SB at December 9, 2011 10:21 AM

5 rounds + 20m, rx

Comment #56 - Posted by: Brad R M/31/6'4"/195 at December 9, 2011 10:24 AM

4 rounds as 4x'd

Comment #57 - Posted by: SanJo Monster M/33/5'9"/189 at December 9, 2011 10:36 AM

f/42/180/5'11"

6 rounds with 3 seconds to spare.

400m on the road
115# deadlifts.

Whew.... feel a little woozy.

Comment #58 - Posted by: JuliePlatt at December 9, 2011 10:39 AM

F/42/120/5'5"
5rds+200m @115# DL
Aiaiaiaiaiaiai (uulation)

Comment #59 - Posted by: Christine Neff at December 9, 2011 10:40 AM


M/26/225/6'2"

As Rx'd

5 Rds + 400m

Comment #60 - Posted by: edub13 at December 9, 2011 10:50 AM

Carole
F/53/5'6"/138

5 rounds + the run
115# deadlifts

Kevin
M/52/5'11"/172

4 rounds + run + 17 dl, as Rx'ed

Very nice job Julie!

Comment #61 - Posted by: Carole (F/53/5'6"/138) at December 9, 2011 10:51 AM

6 rounds + 240 meters. Subbed rowing

Comment #62 - Posted by: Jeff A. at December 9, 2011 10:55 AM

4 rds rx'd

Comment #63 - Posted by: georgecole3 at December 9, 2011 10:58 AM

M/46/228/5'11

6 rounds + 30m run (Rx'd)

Comment #64 - Posted by: gimmejava at December 9, 2011 10:59 AM

7 rnds + 50m as Rx'd

Wife Theresa
5 rnds + 60m @40 kgs

Comment #65 - Posted by: Rhys Green at December 9, 2011 10:59 AM

7 rnds + 50m as Rx'd

Theresa
5 rnds + 60m @ 40 kgs

Comment #66 - Posted by: Rhys Green at December 9, 2011 11:01 AM

M-65-190 lbs- Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
3 rounds

Comment #67 - Posted by: peejay2 at December 9, 2011 11:07 AM

M/51/6'3"/165

Runs on the treadmill and DL scaled to 135#

5 rnds + 200m

Need to speed up the deadlifts. Semper Fi.

Comment #68 - Posted by: MajorDad at December 9, 2011 11:09 AM

Did Jackie in 9:09 followed by the 20min amrap - only managed 5 rounds plus 250m. Lower back is on fire. @crossfire, let's see your score, then we'll decide if you are warm enough for another wod. If you have more in the tank, try www.sealfit.com or strongmanwod.com. i like to mix up mainsite programming with some of their WOD's.

Comment #69 - Posted by: jkel at December 9, 2011 11:14 AM

4 full rounds
+ 200m
as rxd

Comment #70 - Posted by: Dexter at December 9, 2011 11:23 AM

We did a great one today:

4 Rounds for Time with teams of 3
21 Back squats @95lbs
15 Ground to overhead @95lbs
9 Burpees
One person does the whole round, then the next person on the team, then the next. once all three have finished one round, the first person starts on the next. Each round lasted roughly 3:00 - 3:30, rest time was 6-7 minutes between rounds.
Team 1 @ 53lbs 40:42
Team 2 @ 70lbs 41:16
Team 3 @ 95lbs 45:38

Try it and get some.

Comment #71 - Posted by: Michael at December 9, 2011 11:27 AM

as rxd
5 @bfcf (inside)

Comment #72 - Posted by: Jonblaze at December 9, 2011 11:35 AM

f/34/142/5'1"

AMRAP 20 mins:

400 m run
95lb deadlift 21 reps

5 rounds

Comment #73 - Posted by: sharlene at December 9, 2011 11:37 AM

Missed Eva last week so did it today with 850m runs and 24kg kettlebell. Ouch!!

Comment #74 - Posted by: Rab Paterson at December 9, 2011 11:43 AM

sub'd 135 DL

4rds + 400m run + 4DL's

was interrupted for about 2mins

Comment #75 - Posted by: knodes at December 9, 2011 11:43 AM

Forgot to post time. 39:27.

Comment #76 - Posted by: Rab Paterson at December 9, 2011 11:47 AM

7 on the dot (well, 20 sec left but it took me that long to get to the treadmill).

This was my first crossfit workout in 2 years after I took time off to train for a couple ironmans. The deadlifts were brutal; nearly puked. I guess I should get back into it.

Comment #77 - Posted by: jbull at December 9, 2011 11:47 AM

6 rounds as rx'd
ran on treadmill at 10 for all rounds
DLs were unbroken until round 5, when I felt a small tweak, so I had to stop. Thus round six went at a slower pace. I need to be more careful on lifting fast on the DLs.

Comment #78 - Posted by: Magnus 26/5'8"/160-165 at December 9, 2011 11:48 AM


5 rnds + 400m

Comment #79 - Posted by: steve 46yo/185# at December 9, 2011 12:03 PM

Going to do the WOD later today. I wanted to say thank you for all the help and support I have recieved from everybody on the posts. I'm 22 6'1"
and Last month I weighed 219 Lb's with 25.5% body fat. I measured again today and I weigh 218 Lb's, 21.4% body fat, and put on 8.2 Lb's of muscle. I'm still new to CF but it has worked wonders and I'm stickin with it.
VTL

Comment #80 - Posted by: Canteenboy at December 9, 2011 12:03 PM

7 rounds RX plus a half assed 20 meters or so

YERRRRRRR

Comment #81 - Posted by: James Rochy at December 9, 2011 12:05 PM

7 rounds RX plus a half assed 20 meters or so

YERRRRRRR

Comment #82 - Posted by: James Rochy at December 9, 2011 12:05 PM

Rx'd 4 rounds, + .24 miles (.25 miles is 400 meters, so just short of 400 meters), runs on treadmill.

Need to improve not breaking reps of DLs and increasing the speed maintained while running

Comment #83 - Posted by: JK m/28/215/5'10 at December 9, 2011 12:09 PM

M/24/165/5'10"

Rx'd

5 Rds + 321m

Struggled with breaking sets up on DL

Rd. 1 = No break
Rd. 2 = 13/8
Rd. 3 = 11/10
Rd. 4 = 11/5/5
Rd. 5 = 13/5/3

Comment #84 - Posted by: lwoody at December 9, 2011 12:29 PM

m/5'8"/167/33yo

6 rds + 100m (DL unbroken) (run slow)

Ft. Campbell

Comment #85 - Posted by: Thundermonkey at December 9, 2011 12:37 PM

6 rounds, 210 meters

Comment #86 - Posted by: TRN III at December 9, 2011 12:39 PM

5 + 9 deads

M / 33 / 168

Comment #87 - Posted by: Kevin D at December 9, 2011 1:23 PM

5rds

Comment #88 - Posted by: Chase at December 9, 2011 1:24 PM

5rounds+400M as rx'd.. done with treadmill and slow transitions due to being in a gym. Great work out.
Finished up with pyramid of Double unders

Comment #89 - Posted by: Mark Miller at December 9, 2011 1:43 PM

50 / 186

runs on elliptical

5 complete plus the run and 1 DL in the 6th

Comment #90 - Posted by: tom perry at December 9, 2011 1:45 PM

6 rounds + 150 meters, as rxd.

Comment #91 - Posted by: aermio m/33/5'7"/148 at December 9, 2011 1:49 PM

CFWU x 3

5 rounds + 350m as Rx.

Runs out the front door of the gym. Not much rest, just need to run faster.

Comment #92 - Posted by: Sheldon N (M/34/6'/183) at December 9, 2011 2:09 PM

5 rounds + 321m

awesome WOD.

Comment #93 - Posted by: Caleb at December 9, 2011 2:25 PM

As Rx
4 rounds + 320 meter run

Comment #94 - Posted by: David Ramirez at December 9, 2011 2:31 PM

5 rounds with 12 seconds to spare. Had to run on the Y's treadmill to have semi-quick access to bar. Treadmill takes a few seconds to get up to speed.

This one was a tough one with end of WOD heart rate ~168bpm.

Comment #95 - Posted by: keith (m/50/5'-10"/187) at December 9, 2011 2:51 PM

M/36/190/6ft
4 rds +100meter

Comment #96 - Posted by: Vinsanity at December 9, 2011 2:54 PM

6 full rounds.

Comment #97 - Posted by: Brandin at December 9, 2011 2:55 PM

Zee @ Cave CrossFit. 8 rounds at the 20 mark exactly! Felt very strong on the DL and very fast on the run

Comment #98 - Posted by: Zee at December 9, 2011 3:10 PM

7

Comment #99 - Posted by: mlt at December 9, 2011 3:18 PM

New to Crossfit, about 3 weeks in. LOVE IT...but I gotta say I hate doing these workouts in crowded gyms at my school, gotta find an affiliate I can get to. I get some weird looks sweating bullets over these workouts, love that even more.

M/22/190/5'8"

5 full rounds

Comment #100 - Posted by: Nick at December 9, 2011 3:28 PM

6 rnds + runs + 3 DLs

Comment #101 - Posted by: Jetté 42/M/5'11"/170 at December 9, 2011 3:30 PM

10 reps away from 5 rounds! Haha disappointed, I had 4 rounds 400 meters and 11 dead lifts rx'd

M/132/16/5'8"

Comment #102 - Posted by: Connor sharpe (age 16) at December 9, 2011 3:31 PM

M/26/5'8"/160 lbs

Scaled weight to 125 pounds

4 full rounds + 400m sprint + 13 deadlifts

Comment #103 - Posted by: Jonathan Offen at December 9, 2011 3:41 PM

20 Burpees
135lb DL

6 rounds exactly

Comment #104 - Posted by: James M/29/5'7"/155 at December 9, 2011 3:42 PM

7 complete rounds...
a few seconds left to run but i opted to pass out instead :)

Comment #105 - Posted by: Jonesy Boy at December 9, 2011 3:56 PM

28F/145/5'6"
5 rounds + 200m
115lb. DL

Comment #106 - Posted by: Haley B at December 9, 2011 4:12 PM

M/34/5'7"/195

Rx'd 4rds + 200m run, runs were 10m back and forth definitely lost time on the turnarounds.

Comment #107 - Posted by: jason at December 9, 2011 4:12 PM

Jbone1988 5rds + 400m

Comment #108 - Posted by: Jbone1988 at December 9, 2011 4:22 PM

Almost 5 complete rounds. Dead lifts killed my back. Pretty sure i lost my midline. Pretty pissed that i didnt focus better on my technique at the beginning.Well, you live and lean and i definitely learned. Ready to try again soon.

Comment #109 - Posted by: Nate at December 9, 2011 4:25 PM

5 rounds + 354 meters

Comment #110 - Posted by: NinjaTarzan at December 9, 2011 4:27 PM

5 rounds 400 meter run and 15x135 DL...I think not so bad for only 3 rd week on cross it :-)

Comment #111 - Posted by: mike at December 9, 2011 4:31 PM

Did 6 full rounds and 21 deadlifts....my age 43....great WOD ! !

Comment #112 - Posted by: Steve Hill at December 9, 2011 4:31 PM

M/25/6'1/195

As Rx'd - 6 rounds + 400m
Lower back was tight on round two so didn't push the envelope too much

Comment #113 - Posted by: Kenny_C at December 9, 2011 4:32 PM

M/25/6'1/195

6 rounds + 400 meters
Lower back was tight on round 2 so didn't push the envelope too much

Comment #114 - Posted by: Kenny_C at December 9, 2011 4:34 PM

3 rnds of deads plus 250m, 12 mins

Comment #115 - Posted by: Apolloswabbie at December 9, 2011 4:35 PM

6 + 200m

Comment #116 - Posted by: Raph at December 9, 2011 4:45 PM

4 full rds + 185m as Rx'd
76.5"/205/41/m

Comment #117 - Posted by: Rob at December 9, 2011 4:53 PM

M/39/5'7"/178

5 rounds + 400m, then finished round 6 DL in overtime.

Comment #118 - Posted by: Dave K. at December 9, 2011 4:57 PM

AMRAP 10 mins, 400m, 70lb DL 21 reps

3 rds. + 300m

Off for a month with a bad back, so taking it nice and easy. In the parking lot of Residence Inn, Long Beach. Nice work Paul, Julie, Carole and Kevin. It feels real nice to be on the board amongst friends again.

Comment #119 - Posted by: mas 54/M/150 at December 9, 2011 5:27 PM

Should have read it closer.

4 complete rounds @225

Comment #120 - Posted by: Stephen at December 9, 2011 5:42 PM

6 rounds 360yrds

Comment #121 - Posted by: Jason M. at December 9, 2011 5:50 PM

M/23/5'7"/130

as rx'd

4 rounds + 200m

Comment #122 - Posted by: Zach at December 9, 2011 6:05 PM

28/m/5'11"/185to190
As rx'd BFCF inside
6rds + 20m

Comment #123 - Posted by: justaman - liberty, sc at December 9, 2011 6:29 PM

4 rounds + 200m as rx'd

Comment #124 - Posted by: Blake Powell at December 9, 2011 7:36 PM

32/m/6'01"/237

Crossfit day 2...no easier

4 rounds x400m
4 rounds deadlift 105lbs
started run on 5th round (.05) timed out

Numbers are weak but I'm new to CrossFit. Trying to improve.

Comment #125 - Posted by: Jase H at December 9, 2011 8:32 PM

sub 300 turns jump rope for run
155 lb deadlifts
3 rounds + 150 turns
completed 4 rounds in 25:08

Comment #126 - Posted by: David Burns at December 9, 2011 8:34 PM

F/41/5'4"/117
4 full rounds plus the 400 and 12 DLs.
95lbs.

Comment #127 - Posted by: Heather Szabo at December 9, 2011 8:46 PM

M/32/6'01"/237

CrossFit day 2!

4 rounds plus nearly 100 meters. Deadlift was only 105lbs but its a new lift for me as is the CrossFit concept. Need to get better.

Comment #128 - Posted by: Jase H at December 9, 2011 9:35 PM

Warmed up

Did a 500m sprint on the C2 "for time"

1:42

Never tried for a PR for 500m Row and eased up a bit the last 150m or so know I was going to do this WOD after I finished

5 rounds exactly of WOD as Rx'd.

Cooled down with some DU's and chest to bar pull-ups

Comment #129 - Posted by: DT at December 9, 2011 10:15 PM

Managed 7 rounds on the button

Think i could of done much more but back was cramping as ive not tried deadlifts before!

Comment #130 - Posted by: Ian Lawton at December 10, 2011 2:21 AM

6 rounds on the dot

Comment #131 - Posted by: Steve g m/27/6'3"/215 at December 10, 2011 6:29 AM

7 rounds as Rx'd.

BEAT NAVY!!

NEVER QUIT!!

Comment #132 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at December 10, 2011 6:57 AM

M/53y/180/5'8"

7 rounds + 100m

Comment #133 - Posted by: Brian at December 10, 2011 7:06 AM

5 rounds rx

Comment #134 - Posted by: Rob Hole at December 10, 2011 7:19 AM

7 rounds plus 400m run

Comment #135 - Posted by: Mark Warren at December 10, 2011 7:45 AM

8 rounds plus 350m run

Comment #136 - Posted by: John Surabian at December 10, 2011 7:45 AM

6 rounds

Comment #137 - Posted by: B. Rhaly at December 10, 2011 10:05 AM

F/120/5'2"/49
6 rounds.

Comment #138 - Posted by: Bonnie Lynn at December 10, 2011 1:09 PM


6 Rounds plus 220 meters

Comment #139 - Posted by: Kevin McClellan 50/195 at December 10, 2011 2:00 PM

As Rx'd
6 rounds even

Comment #140 - Posted by: dyagg at December 10, 2011 2:12 PM

Did the muscle up, dead lift, ghd and run wod from the games. 20:20 rx. 4 minutes faster than last time.

Comment #141 - Posted by: Cm at December 10, 2011 3:25 PM

m/39/6/190
As Rx'd
400m ran on a treadmill at 1% incline
4 rounds plus 400m

f/30/501/140
As Rx'd AT 155lbs!
3 rounds plus 400m plus 3 deadlifts

Comment #142 - Posted by: Jeremy A. Olive at December 10, 2011 4:22 PM

4 rounds

Comment #143 - Posted by: myles456 at December 10, 2011 4:26 PM

As rx'd 7 rounds.

Comment #144 - Posted by: Kurt M/38/190lb. at December 10, 2011 5:53 PM

4Rs 300 meters

Comment #145 - Posted by: TJMahlstadt/220/45 at December 10, 2011 6:30 PM

as rx'd:
6 rnds + 4oom

M/37/5'10/175#

Comment #146 - Posted by: Joel B at December 10, 2011 8:34 PM

4 rounds

subbed 2-3 mins up sit ups/med ball toss sit ups

Comment #147 - Posted by: mslo25 m/31/5'10"/160 at December 11, 2011 6:06 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 6 complete rounds in 19:40
treadmill was a little too far away to jump on for only like 10 seconds or so of running so I stopped at the end of 6
Fun WOD... would have liked the deadlift bar to be right off of the treadmill... overall felt good.. I would have liked to do more, but to be honest the DLs felt o.k. but 21 is a lot of reps... had to do 15 + 6 normally

Comment #148 - Posted by: anton at December 11, 2011 8:58 AM

as rx'd @ home

5 rounds + 200m

Comment #149 - Posted by: ferb44 185# at December 11, 2011 9:32 AM

3rounds+440 need work!

Comment #150 - Posted by: DAVID LINGLE at December 11, 2011 9:39 AM

Back was on fire. 4 rds.

Comment #151 - Posted by: Abhi at December 11, 2011 9:46 AM

6 rounds + 30m

Comment #152 - Posted by: JFA at December 11, 2011 9:55 AM

M/33/5'9"/150

As rx'd.

5 rounds + 400m run.

Comment #153 - Posted by: Antun Karlovac at December 11, 2011 10:25 AM

6 rounds & 50 meters

Comment #154 - Posted by: amped 37/M/195/6' at December 11, 2011 11:56 AM

7 rounds, Rxed

Comment #155 - Posted by: Joel at December 11, 2011 12:31 PM

4 rounds plus 400 m run

Comment #156 - Posted by: Stuart at December 11, 2011 5:46 PM

Jeff @ work
7 rounds + 230ish meters run.

Comment #157 - Posted by: Jeff & Charity @ CF Snohomish at December 11, 2011 5:56 PM

4 rounds + 400 m

Comment #158 - Posted by: rawhide at December 11, 2011 6:16 PM

6 rounds + 350m. Putting on sweatshirt to run in snow slowed me down a bit. Should have just moved my bar outside. Really liked this WOD.

M/37/193/6'1"

Comment #159 - Posted by: Phil at December 11, 2011 7:51 PM

As Rx'd

4 rounds + 320m

Comment #160 - Posted by: DanEOD at December 12, 2011 5:45 AM

9R 1 lap
* Ran indoor lap

Comment #161 - Posted by: Nick at December 12, 2011 6:52 AM

6 rounds in 20:43

Comment #162 - Posted by: Bells at December 12, 2011 7:25 AM

32 yom, 185 lbs


5 rounds as rx'd

Comment #163 - Posted by: Jeff Weltmer at December 12, 2011 8:10 AM

5 rounds + appr. 130m. Concentrated on good, crisp reps with good form.

Comment #164 - Posted by: ScottMacArthur at December 12, 2011 9:38 AM

M/34/175/5'8"/noob crossfitter

6 rds on the dot! Been doing crossfit for a couple months now and I'm improving every week. Crossfit is a lifestyle. Thank you Crossfit!

Comment #165 - Posted by: Sid M. at December 12, 2011 9:42 AM

5 rounds + 150m.

Comment #166 - Posted by: Michael m/49/5'9"/170/MI Survivor at December 12, 2011 10:52 AM

As Rx'd

5 rds + 400m

Comment #167 - Posted by: LT M/ 28/ 6'1"/ 200 at December 12, 2011 12:42 PM

Scaled DL.
Run: 400m
DL: 135lb x21
20 min, 6 rounds.

Comment #168 - Posted by: Harpo m/44/5'7"/145 at December 12, 2011 4:12 PM

4rds + 400m
M/28/5'10"/203/noob

Comment #169 - Posted by: matt at December 12, 2011 7:31 PM

as rx'd (but on a treadmill, which wasted a lot of my time!)

4 rounds + 400m + 1 rep

Comment #170 - Posted by: Saam at December 12, 2011 8:40 PM

Should have double checked the weight. Thought it was light.
Work to HS SN
135-165-175(f)-175-185(f) leaning too far forward

AMRAP 20:00
Run 400m
21x DL 115#

6 rds + 400 m

Comment #171 - Posted by: JoeR at December 13, 2011 4:59 AM

5 rounds solid, I should have gotten into 6.

Comment #172 - Posted by: Jacob Hayes at December 13, 2011 5:28 AM

4 rds even As Rx'd

Comment #173 - Posted by: fathertyme M/33/6'/170 at December 13, 2011 6:48 AM

M/173/5'7/32

5 Rounds plus 400 meter run.

Comment #174 - Posted by: Mark S. at December 13, 2011 9:33 AM

5 rnds and 30 seconds leftover
as rxd

Comment #175 - Posted by: Matthew m/31/6'2"/170 at December 13, 2011 11:10 AM

M/33/6'3"/200

4 rds + 400m
(135lb deadlift)

Comment #176 - Posted by: Rob at December 13, 2011 12:22 PM

M 38/5'10"/180

125 lbs.

5 rounds

Comment #177 - Posted by: Rholl at December 13, 2011 12:31 PM

CFWU x 3 std

#135 on DL

5 rds; 21:20

Completed the run at 19:40, walked downstairs to finish the DLs

Comment #178 - Posted by: F15E_WSO/M/49/72"/180 at December 13, 2011 1:53 PM

7rnds 200m run. @ work, had to open door each time for run to get into room

Comment #179 - Posted by: JDisch at December 13, 2011 3:23 PM

As rx'd

4 rds + 400 m run

Comment #180 - Posted by: al deezy at December 13, 2011 7:08 PM

4 rds

Comment #181 - Posted by: ecp2 at December 14, 2011 4:48 AM

5 rounds.

Runs on treadmill.

Comment #182 - Posted by: clark at December 14, 2011 8:36 AM

5 rds + 400m

Comment #183 - Posted by: andy at December 14, 2011 2:41 PM

C-
guessed 400M @ Homeschool Connections, used 113 for DL, lost track of rounds

Comment #184 - Posted by: Jeff & Charity @ CF Snohomish at December 14, 2011 2:47 PM

Pack member
400 m run- 21 dl 115#
4rounds+ 400 m
F/33/127/5'1"

Comment #185 - Posted by: Pgily at December 14, 2011 3:40 PM

6 Rounds

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 60kg, 21 reps

Comment #186 - Posted by: JT at December 14, 2011 5:37 PM

As Rx'd.
4 rounds + 400 meter


Mrs. Miyagi
105# DL. Rest as Rx'd.
5 rounds + 400 meter + 11 DL

Comment #187 - Posted by: Miyagi m/31/170.2# at December 14, 2011 6:11 PM

CF WU

135 lb DL (all broken, sets of 5-7)

4 rounds + 400

Comment #188 - Posted by: TZ at December 14, 2011 7:39 PM

20 min AMRAP
Run 200 meters
Deadlift 185 lbs, 15 reps

5 rounds + 30 meters

Comment #189 - Posted by: Jared at December 15, 2011 1:09 PM

20 min AMRAP
Run 200 meters
Deadlift 185 lbs, 15 reps

5 rounds + 30 meters

Comment #190 - Posted by: Jared at December 15, 2011 1:10 PM

6 RD's + 40m w/ 20# vest

Comment #191 - Posted by: Austin Ireland at December 15, 2011 6:10 PM

5 rounds

Comment #192 - Posted by: gmm at December 16, 2011 7:16 PM

6 rounds + 250 meter run

Comment #193 - Posted by: Brian M/30/175/5'9" at December 17, 2011 10:02 AM

M/35/5'4"/145lbs
As RX'd
5 rounds + 2 DL

Comment #194 - Posted by: Matthew Burritt at December 17, 2011 10:23 AM

5 rounds + 400 meters.

Getting 8 rounds on that one is incredible!

Comment #195 - Posted by: Matt Johnson (m/31/6'3"/215) at December 18, 2011 4:00 AM

4 rounds + 15DL
4th wk doing crossfit m/6'1"/239
This one killed my posterior chain. My lower back was so locked up it took everything i had to get those last 2 rounds of deadlifts. This was very frustrating to me. My core has gotten so much stronger in the past month but i still got along way to go.

Comment #196 - Posted by: billy at December 18, 2011 10:07 AM

M/44/5'11"/195

15min AMRAP

400m run
21 155# Deadlifts

3 rounds + 12 Deadlifts

Comment #197 - Posted by: nutfam at December 19, 2011 5:02 AM

4 sets...ran on the treadmill wish I could run outside not possible

Comment #198 - Posted by: Cleveland at December 19, 2011 8:55 AM

m/38/5'9/179
CFWU-3. From home. Superman. Dot drill.
6 rounds + about 220m
Not bad. Push harder on last couple of run sets. DL not bad. Unbroken. Slightly wider stance helps reduce fatigue on legs.

Comment #199 - Posted by: jrm at December 19, 2011 8:39 PM

4 rnds + 4 DL's

Comment #200 - Posted by: PaulDiane at December 20, 2011 8:59 AM

51/m/190

5 rds w/40 secs left

Comment #201 - Posted by: denob at December 24, 2011 9:17 AM

6 rounds + 400m as rx'd

A little under 2 min for each run and a little over 1 min for the deadlifts each time. Mostly split the deadliest 12/9. Should be able to get 6 full rounds next time by setting the treadmill on 9 mph instead of 8.5.

M/26/5'11''/195

Comment #202 - Posted by: Kent at December 27, 2011 1:05 PM

5 rounds even as rx'd

Comment #203 - Posted by: Eli Saggy at December 29, 2011 8:11 AM

9:48
3 rounds
135lb deads
new 400 route

Comment #204 - Posted by: Montana03 at December 29, 2011 3:08 PM

4 rounds as rx

Comment #205 - Posted by: SF at January 2, 2012 1:05 PM

5 Rounds + 400m Run

Comment #206 - Posted by: Jeff Gebbie at January 2, 2012 6:04 PM

5rds + 400m & 5 DL

Rx'd

Comment #207 - Posted by: tscottmajor m/33/5'11/175 at January 6, 2012 4:30 AM

5 rounds + 400m
t/m run @ 3% & 15,15,14.5,14,13,15 kph
70k DL

Comment #208 - Posted by: zenoperegrinus at January 11, 2012 5:33 AM

5 rds + 400 m
Cold day
Lungs were burning

Comment #209 - Posted by: mmaurer at January 29, 2012 1:18 PM

m/33/5'8"/170lb

6rds + 400m

Comment #210 - Posted by: Adam Hamm at January 30, 2012 12:10 PM

5 rounds

Comment #211 - Posted by: Manchild at January 30, 2012 5:00 PM

As RX'd: 6 rounds + 36 meters

Comment #212 - Posted by: Dennis M/28/6'0/195 at March 7, 2012 4:24 PM

6 rounds at 19:30. Rx'd weight, very rough guess at 400m.

Comment #213 - Posted by: J.Wood at March 22, 2012 5:48 AM

CFWUx1
5 rds
70 kg

Comment #214 - Posted by: Doug at May 7, 2012 4:15 PM

As RX
6 rds + run.
Think I forgot to record a round? 5 rds in 11:00...

Comment #215 - Posted by: sr at December 12, 2012 3:29 PM

M/40/5'11/205

5 rounds in 21:37

Comment #216 - Posted by: Jose-Luis Morales at December 19, 2012 9:13 AM

Solid workout. Deadlifts were hard towards the end and made the runs harder too lol Was shooting for 5+ rounds

Results = 5 rounds + 4oom + 6 deadlifts RX'd :)

Comment #217 - Posted by: Jason H. 23/M/5'8"/151lbs at February 23, 2013 4:40 PM
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