December 17, 2011

Saturday 111217

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.
Post time to comments.

AndrewKornelsenMadisonWisconsin_th.jpg

Enlarge image

Andrew Kornelsen, Madison, Wisconsin.


"CrossFit Flagstaff: A True CrossFit Home" with Lisa Ray and Mike Ray, CrossFit Journal preview video [wmv] [mov]


"Tabata" with Erik Preston by Again Faster Equipment - video [wmv] [mov]


"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."
- Henry Ward Beecher

Posted by Pukie at December 17, 2011 5:00 PM
Comments

plz xplain what a dbl under is :)

Comment #1 - Posted by: Vickie at December 16, 2011 6:03 PM

A double under is a jumped jump rope passing under the feet twice before landing... Good luck!

Comment #2 - Posted by: messdog at December 16, 2011 6:09 PM

Make sure they're not those rings that are breaking apart !

Comment #3 - Posted by: Bill Sprawl at December 16, 2011 6:28 PM

what would be equivalent to a dbl under if you haven't mastered the dbl under yet?

Comment #4 - Posted by: new-cf-er at December 16, 2011 6:44 PM

use pullups and push up combined

Comment #5 - Posted by: mattnix at December 16, 2011 6:57 PM

Funny... This WOD is what CFNE did yesterday...

Comment #6 - Posted by: Karin at December 16, 2011 7:25 PM

@new-cf-er

You could replace each double under with 3 or 4 single jumps. However a more accurate sub regarding effort and exhaustion would be tuck jumps. Then when the wod is over, practice your double unders...everyday. It is a skill well worth learning.

Comment #7 - Posted by: Let'sGoEers at December 16, 2011 7:28 PM

New poster question on double unders - do CFers normally do a single in between each double under?

Cheers.

Comment #8 - Posted by: MattyP at December 16, 2011 8:36 PM

#8
no :)

it's a good way to learn how to du. some cf'ers that are learnig how to du do 5 single unders between a du. then 4 to 2 double unders. soon, you'll string the du's together. learn the du skill. like Let'sGoEers said: "It is a skill well worth learning."

Comment #9 - Posted by: phen at December 16, 2011 9:22 PM

Sub'd 1.5 pood KB for 50# DB.

Time- 29:35

Comment #10 - Posted by: DanEOD at December 16, 2011 10:30 PM

#6 I thought the same thing...I was like, "isn't it usually the other way around?"

Comment #11 - Posted by: Darin m/43/167 at December 16, 2011 10:51 PM

What is pood??

Comment #12 - Posted by: Katrina at December 17, 2011 12:42 AM

Pood: http://en.wikipedia.org/wiki/Pood

Make sure you guys do all chores that may involve grip strength before doing this WOD. Things like turning door knobs and tying shoes will be difficult after.

Comment #13 - Posted by: PatS at December 17, 2011 3:27 AM

27:24
got to use my again faster package
grips, inov bare x 180's, and jump rope

Comment #14 - Posted by: TomO/45/M/200 at December 17, 2011 3:51 AM

Nice work yesterday, Tim. My hands are in shambles from doing the pullups on a 2" thick bar.

Comment #15 - Posted by: Rob Orlando at December 17, 2011 3:55 AM

20.24.

ring pull ups and lateral jumps over the kettlebell as doing this on the beach on holiday so cant skip on sand.

good workout.

Comment #16 - Posted by: rob at December 17, 2011 3:56 AM

I don't understand why "pood" is used instead of "kg." It seems unnecessarily esoteric.

Comment #17 - Posted by: James Pablos at December 17, 2011 4:22 AM

30/M/5'8"/168

RXd: 28:57

For me, this one appeared easy on paper but was an *** kicker for sure. Great WOD though, I look forward to giving it another go in the future.

Comment #18 - Posted by: James at December 17, 2011 4:41 AM

15:35 rx'd

Comment #19 - Posted by: BH2 m32/178 at December 17, 2011 6:10 AM

So, with the Tabata, can we also follow it with a WOD or other workout like KB training? I haven't read anyone's opinion on that anywhere. I would still like to, is that a bad or good thing? And as far as DBs go, it took me a couple of months to get the hang of them lol!

Comment #20 - Posted by: simplybe at December 17, 2011 6:13 AM

2011-12-17: 18:22. 2:47-4:18. 45#, 80 sngls.

Comment #21 - Posted by: gs at December 17, 2011 6:59 AM

I'm looking for some earbuds for my iPod that actually stay in doing DUs. Anyone have a suggestion? Thanks!

Comment #22 - Posted by: Heather Szabo at December 17, 2011 7:12 AM

As rx'd 17:24.

Comment #23 - Posted by: Kurt M/38/190lb. at December 17, 2011 7:30 AM

F/37/5'3"/125
36:56
25# KB
Double unders!!!!!!

Comment #24 - Posted by: ashley at December 17, 2011 7:38 AM

as rx'd except 50# KB instead of 1.5 pood

21:38

Comment #25 - Posted by: James M/29/5'7"/155 at December 17, 2011 7:48 AM

As rx'd except 50# KB instead of 1.5 pood

21:38

Comment #26 - Posted by: James M/29/5'7"/155 at December 17, 2011 7:48 AM

35:41, subbing 20 kg KB (1.2 pood) and doing single/double unders 4:1.
Then 90 minutes Vinyasa yoga.

Comment #27 - Posted by: Alan H. in Kabul at December 17, 2011 7:56 AM

Tough one!! I did:

Five rounds for time of:

10 Pull-ups
20 Kettlebell swings, 1 pood
30 Double-unders

Time: 23:43

I'm on day 17 of the Burpee Challenge also!

Comment #28 - Posted by: Jonathan Offen at December 17, 2011 8:13 AM

15:53 as Rx

Comment #29 - Posted by: Paul Delanoy at December 17, 2011 8:25 AM

@22 the best ones are not ear buds full on head set. 43/175/28:46 used a 60lb db for swings. lungs burning. nice

Comment #30 - Posted by: john at December 17, 2011 8:40 AM

@ Heather Szabo
These will stay in your ears and will allow you to control your iPod too.

www.sennheiser.com/sennheiser/home_en.nsf/root/private_headphones_sport-line_504604

Comment #31 - Posted by: Mike at December 17, 2011 8:52 AM

17:05 regular kip
pick up that kettle bell son!

Comment #32 - Posted by: charbs 26/m/185 at December 17, 2011 8:55 AM

Total failure. Had no jump rope and got blisters after the 3rd round. Continued with one legged box jumps.

Comment #33 - Posted by: sindre at December 17, 2011 9:05 AM

19:27 as Rx'd

Comment #34 - Posted by: Jetté 42/M/5'11"/170 at December 17, 2011 9:06 AM

M/34/6'3"/200

17.44 Rx'd

Comment #35 - Posted by: Ben S at December 17, 2011 9:06 AM

m/46/185

22:59

Comment #36 - Posted by: cosmo at December 17, 2011 9:07 AM

19:27 as Rx'd

Comment #37 - Posted by: Jetté 42/M/5'11"/170 at December 17, 2011 9:08 AM

This Wisconsin farmgirl thinks that pic is totally hot!!

Comment #38 - Posted by: Alyssa at December 17, 2011 9:17 AM

ring pullups, 1 pood - 18 min.

Comment #39 - Posted by: Annaminh 37/F/118/5'4" at December 17, 2011 9:27 AM

TT 23:48. Getting better at DUs. Pullups and KBS together is unkind.

Comment #40 - Posted by: Craig Fletcher M/40/6'4"/220 at December 17, 2011 9:35 AM

TT 23:48. Getting better at DUs. Pullups and KBS together = ouch

Comment #41 - Posted by: Craig Fletcher M/40/6'4"/220 at December 17, 2011 9:35 AM

18:33 rxd

Comment #42 - Posted by: aermio m/33/5'7"/148 at December 17, 2011 9:45 AM

22:18 rx'd.

Comment #43 - Posted by: Jeff A. at December 17, 2011 10:31 AM

19:29 as rx'd

Jessica - 20:50 (25lb. KB)

Comment #44 - Posted by: B. Rhaly at December 17, 2011 10:49 AM

Kevin
M/52/5'11"/174

25:17, as Rx'ed

Carole
F/53/5'6"/138

10 pull-ups
10 push-ups
30 kb swings, 1.0 pood
40 double unders

19:15

Comment #45 - Posted by: Carole (F/53/5'6"/138) at December 17, 2011 10:52 AM

25:24 deceptive WOD! Well done, HQ.

Comment #46 - Posted by: TRN III at December 17, 2011 10:54 AM

15:30 Rx'd

Looks like those rings will slip on the forklift...

Comment #47 - Posted by: Brandin at December 17, 2011 11:22 AM

F/41/5'4"/116
warm up: 30 min trail run with Doc off leash.
22:37
16kg KB
*DUs were about as good as I can do. All sets had a good run into the 30s. Happy.

Comment #48 - Posted by: Heather Szabo at December 17, 2011 11:27 AM

43/m/176cm/74kg

As rx'd

18:56

Butterfly pull-ups. DUs broken, but without tripping.

Comment #49 - Posted by: Memuc at December 17, 2011 11:27 AM

Five rounds for time of:
10 Pull-ups
20 Kettlebell swings, 1 pood
40 Single-unders

14:20

Comment #50 - Posted by: ccraft at December 17, 2011 11:49 AM

Russian Squat improvement program
Week-2 Day-2: 6 x 2
then
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
Subbed 1200m stationary bike for DU’s (DJD, L knee)
20:12
M/54/6’/205

Comment #51 - Posted by: Pete In Sun City at December 17, 2011 11:54 AM

39/M/5'7"/178

39:55

Sub'd tuck jumps for DU.

Felt weak and lethargic after 2 days inactivity due to extreme lower back pain.

Comment #52 - Posted by: Dave K. at December 17, 2011 12:09 PM

35:00
55# db
120 singles

Disappointing finish. Rope kept faulting on me

Comment #53 - Posted by: Chase at December 17, 2011 12:13 PM

22/M/5'10"/175
WOD:21:04 as RX'd

Then did a group WOD FGB Style:
Hammer Slams (8lb)
Goblet Squats (100lb KB)
DB PP (35lb)
KB Swings (53lb)
Singles

Kick ass workout.

Comment #54 - Posted by: Morgan Gossman at December 17, 2011 1:00 PM

We did one similar to this at my affiliate today.
5 rnds
30 DU's
10 Pullups
6 TGU's (55lbs, 3 per arm)

Comment #55 - Posted by: Timmaay at December 17, 2011 1:12 PM

20:09 as rx'd
Grip strength failed me. Transitions were slow, due to running upstairs to the PU bar.

Comment #56 - Posted by: Magnus 26/5'8"/160-165 at December 17, 2011 1:29 PM

17:21 as Rx'd

Comment #57 - Posted by: Rhys Green at December 17, 2011 1:41 PM

M/34/5'7"/195

Rx'd 25:06. real test of grip for sure!

Comment #58 - Posted by: jason at December 17, 2011 1:41 PM

M/25/198/6'1

My "warm up" was king kong in 10 minutes about 90 min before this.

As rx'd 16:40. My forearms feel like a trex's baby arms

Comment #59 - Posted by: Kenny_C at December 17, 2011 1:47 PM

25 / M / 5'9" / 137lbs

Coming back from bronchitis, so I scaled way back.

3 rounds of
15 pull-ups
20 kettlebell swings, 20lbs
25 double-unders

12:58

Comment #60 - Posted by: BC at December 17, 2011 1:50 PM

18:38

Comment #61 - Posted by: mlt at December 17, 2011 1:50 PM

Totally awesome pic.

Comment #62 - Posted by: Chuck Gonzales at December 17, 2011 1:57 PM

17:20

3 rds; should try 4 rds next time; going for Pack+ now.

Comment #63 - Posted by: georgecole3 at December 17, 2011 1:59 PM

@Heather Szabo: Check out www.earphonesolutions.com, they have a bunch of info on excellent sport/active headphones. I've been using the Westone 1's for ~year and absolutely love them.

Comment #64 - Posted by: Chris Bates at December 17, 2011 2:11 PM

Anyone knows why CF New England posted the same WOD yesterday, i.e. on Friday 111216? Is HQ following CF NE programming, or does CF NE know about the CF HQ WODs before everyone else?

Comment #65 - Posted by: patrick at December 17, 2011 2:18 PM

Scaled to 10 pullups, 30x30lb swings, 75 singles. 30min

Comment #66 - Posted by: Batman at December 17, 2011 2:19 PM

F/42/136#/5'3"

(Note to #22: I use skullcandy - never have had a problem)

5 rounds in 31:28

Less Rest next time!!! Think I should have pushed harder & not broken the kb swings. Better, though, to have taken a bit more time to settle my breath before starting the double under sets. Next time.

30 45lb KB, American (1st round unbroken, 15s & 10s after)

12 pull-ups, broken all crazy-like. (this is a lot to think about! Point the toes, lock the knees, squeeze the butt, abs on, pat your head, rub your belly, whistle dixie all at the same time! Hoping this all falls into place sometime in the near future!)

40 double unders (2nd round unbroken)

Comment #67 - Posted by: Nessa at December 17, 2011 2:26 PM

25:45.8, subbed 55# db swing.

M / 33/ 168

Comment #68 - Posted by: Kevin D at December 17, 2011 3:02 PM

24:24 w/ 50# DB swings

Comment #69 - Posted by: Edwards M/15/5'11/167 at December 17, 2011 3:09 PM

23m42s with 55# DBs

Comment #70 - Posted by: dcestnik at December 17, 2011 3:14 PM

32/M/150/5'10

AS RX'd

20:14. then did box squats and 484 LB weight hold for 20 seconds. :)

SANTI

Comment #71 - Posted by: SANTI at December 17, 2011 3:17 PM

m/17/6"0"/185lbs
22:10
switched to 10 pullups per round after the first one. i was doing them on a doorway bar and couldn't get a full kip. i subbed 55lbs on a t-stack for kb swings. 40 single unders, didn't have a chance to practice my du's yet. this is my first full week os cf and i'm lovin it!

Comment #72 - Posted by: jack wallace at December 17, 2011 3:37 PM

Scaled to 10 pullups, 30x30lb swings, 75 singles. 30min

Comment #73 - Posted by: Batman at December 17, 2011 3:38 PM

As Rx 18:48 Brutal!!

Comment #74 - Posted by: britishfireman at December 17, 2011 3:41 PM

i decided to follow the video demo a few days ago and utilize odd objects more often in my routines.in todays wod i cleaned an 80 pound stone to each shoulder every time i took a break from any exercise.brutal.an 80 pound bb is cake but a big rock is a big pain.

Comment #75 - Posted by: bugdjj at December 17, 2011 4:00 PM

Rx 12:25 23/M/80kg

Comment #76 - Posted by: Hannes Heins at December 17, 2011 4:11 PM

1:09:01.4
25/M/6'2"/287 lbs

13:53.9
Assisted Pullups 2x10 @ 160 lbs
30 Dumbbell Swings @ 55 lbs
10, 10, 20 Tuck Jumps

17:48.8
Assisted Pullups 2x10 @ 160 lbs
15, 15 Dumbbell Swings @ 55 lbs
10, 10, 5, 5, 5, 5 Tuck Jumps

16:21.2
Assisted Pullups 2sx10 @ 175 lbs
15, 15 Dumbbell Swing @ 55 lbs
10, 10, 10, 10

11:23.5
Assisted Pullups 2x10 @ 175 lbs
15, 15 Dumbbell Swing @ 55 lbs
10, 10, 10, 10 Tuck Jumps

9:33.2
Assisted Pullups 2x10 @ 185 lbs
30 Dummbbell Swings @ 55 lbs
10, 10, 10, 10 Tuck Jumps

Comment #77 - Posted by: Dawgsrus at December 17, 2011 4:20 PM

3 rounds, 13.59

Warmup was apprx 1 ton of leaves raked

Comment #78 - Posted by: Apolloswabbie at December 17, 2011 4:39 PM

38/6"2/255

The double unders were a kicker did 25;50

Comment #79 - Posted by: Bubba at December 17, 2011 5:31 PM

21:39

55lb dumbell, lateral tuck jumps over the dumbell for DU's.

Comment #80 - Posted by: Sheldon N (M/34/6'/183) at December 17, 2011 5:35 PM

m/39/6/190
Rest day... attempted a makeshift WSB workout

Bench at 135# with chains:
3-3-3-3-3-3-3-3-3

Tricep work
Bent over rows
Hammer curls

Comment #81 - Posted by: Jeremy A. Olive at December 17, 2011 6:13 PM

CrossFit Day 8

32/m/6'01"/237

Band assisted jump pull-ups
40lb dumbbell swings
80 single rope jumps

5 rounds - 27:00 minutes flat, though assisted....my butt was kicked!!!

Comment #82 - Posted by: Jase H at December 17, 2011 6:22 PM

34:50

5 Rounds
20 pullups
35lb kb 30 times
80 single unders

I'm still working on my du's. Also, I workout at a Globo, so I probably lost 6 minutes or so due to some guy getting in my way. Without the slow down I would have been sub 30 minutes, easily.

Comment #83 - Posted by: Ryan at December 17, 2011 6:25 PM

rx'd kinda
20pu
30kb swings with 80#
40du
17:50
py

Comment #84 - Posted by: jtoops m/27/205 at December 17, 2011 7:53 PM

1h 7m. Black band pullups. Underhand grip. All double unders completed.

Comment #85 - Posted by: Elliott Harding at December 17, 2011 8:09 PM

M/28/175

25:27 55 lb dumbbell swings

Comment #86 - Posted by: Michael at December 17, 2011 8:32 PM

29:32 as rx'd

Comment #87 - Posted by: Gritty at December 17, 2011 9:18 PM

last two sets of pull ups had to tap a foot on the ground to get 20 reps in.
KB swings as Rx.
Subbed 40 tuck jumps for double unders
21:37

Comment #88 - Posted by: David at December 17, 2011 9:46 PM

M/42/6'3"/260#

Deadlift 3-3-3-3-3

5 rft
10 Pull ups
20 kbs 30#
30 du
Total time: 18:45

50 push ups
100 20" step ups

1000 strikes on heavy bag 9:58

Comment #89 - Posted by: Halvy51 at December 17, 2011 10:38 PM

20:23 rx'd

Comment #90 - Posted by: B-Mo M/34/6'/195 at December 18, 2011 2:24 AM

F/41/5'6"/145

5 rounds

10 pull-ups
20 KBS, 1 pood
30 DU's

19:49

Comment #91 - Posted by: mom to five at December 18, 2011 4:51 AM

2 rounds 14:35

Comment #92 - Posted by: Brett C. m/30/6'0"/170lbs. at December 18, 2011 6:41 AM

21:34 as rx'd. This WOD worked the grip.

Comment #93 - Posted by: Kyle Bisceglie 44/5'10/180/m at December 18, 2011 7:43 AM

5 rounds
20 pullups
30 swings 50lbs
40 jump rope su

23:45

Comment #94 - Posted by: Kevin McClellan 50/195 at December 18, 2011 7:47 AM

M/31/5'9"/175

As rx'd

21:45

Comment #95 - Posted by: Mark at December 18, 2011 8:00 AM

Yikes. Subbed 24" box jumps bc had no rope.

20 pullups
30 kb swings
40 box jumps (24" box)
X 5

28:00 H

Comment #96 - Posted by: Steve g m/27/6'3"/215 at December 18, 2011 11:03 AM

Got talked into doing Hammer with a friend, instead of resting the 90 seconds, one person completed a round then the next completed a round.

Most of mine were in the 3 minute range. Never broke on Hang cleans, or front squats, broke on prior to push jerks (never during) and broke pull ups.

Comment #97 - Posted by: cm at December 18, 2011 12:02 PM

6'2"/215/25

As rx'd

32:58.
Getting use to crossfitting everyday.

Comment #98 - Posted by: DK at December 18, 2011 12:18 PM

as Rx
24:28

Perfect WOD to eradicate the sickness that took hold of me last two days, and it worked like a charm -- feeling awesometastic post-workout.

Comment #99 - Posted by: az_sardog M/35/6'1"/182 at December 18, 2011 12:51 PM

21:41
subbed 80 reg. jumps instead of DU.

m/38/6'1"/200

Comment #100 - Posted by: Rough Robbie at December 18, 2011 12:51 PM

16:06 rx'd
Still can't feel my arms

Comment #101 - Posted by: Scott morrow at December 18, 2011 2:37 PM

21:00

Comment #102 - Posted by: Jason M. at December 18, 2011 3:24 PM

17:07 as rx'd. Not too bad after last nights bender!

Comment #103 - Posted by: Willy G at December 18, 2011 4:13 PM

16:48 RX'd

Comment #104 - Posted by: Austin at December 18, 2011 4:24 PM

M/42/5'8"/165

Five rounds for time of:
20 Pull-ups (on rings...some jump assists when vag factor soared)
30 Kettlebell swings, 40 lb
40 Double-unders

Barefoot 18:30

Comment #105 - Posted by: Jon at December 18, 2011 7:18 PM

14:35 @ home

Comment #106 - Posted by: JDisch at December 18, 2011 11:10 PM

22:08 rx'd

Comment #107 - Posted by: Dylan Fyfe m/37/6'/170 at December 19, 2011 1:37 AM

Four rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1 pood
40 Double-unders

19:40

Comment #108 - Posted by: rawhide at December 19, 2011 6:15 AM

Paul: 13:40
Nick: 15:59
Gunnar: 18:11
Harold: 23:19
Matt: 24:20
Chris: 24:40
Jamie: 20:47 (25#, 80 singles, 120 on the graviton)

3 Rounds
Row 1000 meters
Run 2 wrestler Laps (subbed for 800 run)
Jen: 25:46

Comment #109 - Posted by: jenniferw at December 19, 2011 7:23 AM

as rx'd

23:45

Comment #110 - Posted by: Bells at December 19, 2011 7:27 AM

1523

Comment #111 - Posted by: scottB at December 19, 2011 7:39 AM

used 45# db

22:38

Comment #112 - Posted by: JFA at December 19, 2011 7:58 AM

used 45# db

22:38

Comment #113 - Posted by: JFA at December 19, 2011 7:58 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back Ext 3x15
Time - 24.07.51
Notes: First time with WOD.

Comment #114 - Posted by: AB at December 19, 2011 9:03 AM

55 db, 3 RDs in 18:57.

Post work-out meal was a big piece of humble pie, washed down by a tall glass of SUCK! I don't know how these kids do it!!

Comment #115 - Posted by: JK m/28/215/5'10 at December 19, 2011 12:16 PM

22:33 with a 30lb kettleball. Need to string more pullups together.

M/37/6'1"/195

Comment #116 - Posted by: Phil at December 19, 2011 1:10 PM

M/37/190/6'2"

23:33 as Rx'd

Comment #117 - Posted by: Chad Bakken at December 19, 2011 1:24 PM

C-
14:04
35# KB

Comment #118 - Posted by: Jeff & Charity @ CF Snohomish at December 19, 2011 2:14 PM

Scaled to 15 pu, 20 kb, 60 singles per round. 17:35

Comment #119 - Posted by: ScottMacArthur at December 19, 2011 2:21 PM

20:28 rx'd

Comment #120 - Posted by: marco M/34/5'8"/175 at December 19, 2011 2:24 PM

M/35/5'4"/145lbs
As RX'd
17:12

Comment #121 - Posted by: Matt Burritt at December 19, 2011 3:26 PM

rx'd 21:54. grippy

Comment #122 - Posted by: Joel B M/37/5'10"/175 at December 19, 2011 4:32 PM

Jeff @station 11
14:46

Comment #123 - Posted by: Jeff and charity @ cf snohomish at December 19, 2011 5:08 PM

this was really brutal for me; I guess it was because I did it at 9am and hadn't eaten anything

34:52

subbed 50lb DB for kettlebell

Comment #124 - Posted by: Saam at December 19, 2011 5:15 PM

m/38/5'9/179
CFWU-2. Shortcut to get more stuff done on Sunday.
20:55
KB worst part. Broken to mostly 17+13 except unbroken first. PU not bad. Alternated direction body was facing each round to prevent tears on hands. Seemed to work. DU not bad. Able to do them pretty well. Just had to stop sometimes due to cardio fatigue.

Comment #125 - Posted by: jrm at December 19, 2011 6:12 PM

37yom/68/175

33:16

Had to break up the pull ups/KB swings
still cannot do the double unders so sub 3 to 1 on the rope.

Decent workout, burned 513 peak hr 89%.

Comment #126 - Posted by: gpdjmac1 at December 19, 2011 9:39 PM

As Rx
21:05

Comment #127 - Posted by: Vats at December 20, 2011 12:27 AM

Rx'd - 19:53

Comment #128 - Posted by: Townsend m/28/5'8"/140 at December 20, 2011 5:29 AM

23:18

Substituted 36 inch box jumps for double unders.

Comment #129 - Posted by: Chad at December 20, 2011 6:59 AM

PU volume work
Deadlift 3x5

3 rds
20pullups
30 KB swings, 1.5pood
40 double unders

14:45

m/45/6'4/180

Comment #130 - Posted by: knodes at December 20, 2011 9:02 AM

4 Rounds in 18 minutes. Had to stop due to a hand tear (didn't want to bleed all over public gym equipment).

Comment #131 - Posted by: Edwin 28/M/68"/170 at December 20, 2011 9:28 AM

5 Rounds
10 PullUps
20 Kettles
25 Double Unders
14:38
Good Workout

Comment #132 - Posted by: dyagg at December 20, 2011 9:54 AM

5 Rounds:
20 PullUps
30 Kettles Swing 20kg.
40 Double Unders

12:34

m/45/1,71cm/69 kg. PS: Hello to everybody from Milano!

Comment #133 - Posted by: stefano gasparotto (Steve) at December 20, 2011 11:58 AM

50/M/175
Sub'd
10-PU's
15-25 lbs swings
20-Double Unders
12/18/11

Comment #134 - Posted by: IBZIM at December 20, 2011 12:37 PM

20 Pull ups (using a bar on the top rack of a squat rack)
30 KB swings @ 24kg
40 Box Jumps (~12")
24:34 - Felt quite queasy after the jumps, but they seemed like a good substitute for the double unders.

Comment #135 - Posted by: Daniel at December 20, 2011 1:26 PM

14:19 Rx'd

Comment #136 - Posted by: MarcusG 30 5'9" 160 at December 20, 2011 1:48 PM

17:42 for 3 rds: 20 pu, 30 2-pd kbs, 120 single unders. 1k run wu 4:49. abmat x 18 after.

Comment #137 - Posted by: kevin o at December 20, 2011 4:50 PM

3 rds (mtg rush): 20x PU, 30x KBS w/ 44lb, 40x DU; PAC

Comment #138 - Posted by: Ajax at December 20, 2011 5:03 PM

26:27

getting better at doubles...did one double every 3 or 4 jumps

Comment #139 - Posted by: mslo25 m/31/5'10"/160 at December 20, 2011 5:36 PM

19:25 As Rx'd
all DU unbroken

Comment #140 - Posted by: fathertyme 33/m/6'/170# at December 20, 2011 6:34 PM

subbed 15kbs @ 2pood for 30kbs @ 1.5pood

time: 24'51

Comment #141 - Posted by: ccfeldt at December 21, 2011 5:32 AM

RX 14:09
BEAST ON!

Comment #142 - Posted by: Justin Ahrens at December 21, 2011 7:36 AM

CFWU x 3; rings and walking lunges

#35 KB
PUs; 7/7/6/x2, 5/5/5/5 x3
KBs; 30, 20/10 x 4
DUs 4 x 10s

38:35

Comment #143 - Posted by: F15E_WSO/M/49/72"/180 at December 21, 2011 11:51 AM

Rubbed for 16k kettle and 100 singles
18:56

Comment #144 - Posted by: Trevor at December 21, 2011 12:21 PM

Rubbed for 16k kettle and 100 singles
18:56

Comment #145 - Posted by: Trevor at December 21, 2011 12:22 PM

Rubbed for 16k kettle and 100 singles
18:56

Comment #146 - Posted by: Trevor at December 21, 2011 2:40 PM

M 51 6'2" 195
Couldn't do cleans today (mild wrist sprain) so did this WOD
Had to split up pullups, and subbed 150 single unders/10 double unders for each set of 40 dus.
Only got through 4 sets by 27:45 and figured I better call it quits.

Comment #147 - Posted by: bobr at December 21, 2011 3:47 PM

24:30.
Only did 20 PU for the first round and 15 for the rest. had to do them on the cage around the ladder in the hose tower, and a 50# dumbell for swings.

Comment #148 - Posted by: jef at December 21, 2011 5:08 PM

3 rounds as Rx'd 15.26

pull-ups on rings instead of bar

22/m/5'11"/169

Comment #149 - Posted by: Logan S at December 21, 2011 5:38 PM

3 rds 6:41, 11:30, 11:59
30:11

Comment #150 - Posted by: ecp2 at December 21, 2011 6:41 PM

32 yom, 185 lbs


21:12


subbed 80 singles each round

Comment #151 - Posted by: Jeff Weltmer at December 21, 2011 6:52 PM

subbed 1 pd kb swing

25:38

Comment #152 - Posted by: al deezy m/34/150 at December 22, 2011 4:54 PM

RX'd 23m37s

forearms toast after round 3.

Comment #153 - Posted by: tscottmajor m/33/5'11/175 at December 23, 2011 4:47 AM

27:40

Comment #154 - Posted by: gmm at December 24, 2011 4:51 AM

19:58 as rx'd

Comment #155 - Posted by: Brian M/30/5'9"/176 at December 24, 2011 7:27 AM

as rx'd w/ 60# DB

23:19

Comment #156 - Posted by: ferb44 187# at December 24, 2011 8:01 AM

20:15 RX'd

Comment #157 - Posted by: Dennis at December 24, 2011 8:09 AM

26:11

Comment #158 - Posted by: MikeyPaul - M/30/5'8"/170 at December 24, 2011 9:45 AM

around 20:00

Subbed 40 20kg plate swings for 30 1.5 pd kbs

Comment #159 - Posted by: Mik at December 25, 2011 4:23 PM

As Rx'd.
24:38


Mrs. Miyagi
1-pood KB swings. Rest as Rx'd.
27:15

Comment #160 - Posted by: Miyagi m/31/170.2# at December 26, 2011 1:41 PM

12/24/2011

Sub'd 25lb dbls for KB's:


35:05

Comment #161 - Posted by: TommyKrackCorn at December 27, 2011 11:54 AM

51/m/190

4 rds. 22:34

Comment #162 - Posted by: denob at December 27, 2011 5:23 PM

20:18

2X single jump rope
55# DB for KBS

M/41/180

Comment #163 - Posted by: jayhawkcf at December 28, 2011 9:38 AM

33.49

Comment #164 - Posted by: JonNYC 43/M/175/5'11 at December 30, 2011 6:55 PM

36:17....44lb kettle bell

Comment #165 - Posted by: Pacers at January 3, 2012 10:44 AM

21:14

Comment #166 - Posted by: Kevin: M/190/6'/40 at January 3, 2012 2:48 PM

19:30

1 pood KB and 2x single unders instead of double unders

Comment #167 - Posted by: SF at January 8, 2012 10:24 AM

20:26
24k db swings
rest as rx'd

Comment #168 - Posted by: zenoperegrinus at January 20, 2012 5:53 AM

m/33/5'8"/170lb

19:26 as rx'd

Comment #169 - Posted by: Adam Hamm at February 3, 2012 12:06 PM

20:50

M/41/178

Comment #170 - Posted by: jayhawkcf at February 18, 2012 5:04 AM

CFWUx1, 50 singles, 10 DUs
22:57

Comment #171 - Posted by: Doug at May 9, 2012 6:41 PM

12(nokip)/30/40
worst jumprope ever

26:16

Comment #172 - Posted by: sr at December 19, 2012 3:08 PM
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