Don't act like you don't know the name!

Had no idea someone died in a training exercise at AP Hill, I work there every month with the Army National Guard.

This one's for you Rahoi. You were clearly training hard.

Thanks for the hero WOD coach. When are you coming back to Quantico?

Servare Vitas, Rahoi.
RLTW.

Good WOD. RIP.

This is the first Hero WOD that I've done that I KNOW I can Rx. Balls to the wall on this one for you Rahoi, RIP.

Does anybody already know how many burpees total are in the 100 day burpee challenge? Everytime I add it up the total is different. Stupid, I know. Thank you in advance for the answer and saving me time! I'm up to day 34 = 595 Burpees. 66 days and god only knows how many burpees left.

@ comment 8 & 3. You guys crack me up! lol

On the burpees, each side counts as 1 Rep, or is it both sides equals one rep

Thanks for your service Rahoi. Looking forward to the WOD this weekend.

With respect to the DEMO, might HQ condone rapid-fire box jumps w/o opening hips, i.e., achilles-busters? Just doesn't seem right to me.

@Matt,
I completely agree.
Also, the fact that she was demoing them with her ankle hanging off the back of the box and not contacting the ground (I presume) on the landing.

6 rounds + 3 box jumps

Im about to nerd out here but for the 100 burpee challenge:

(100(1+100))/2=5050 burpees total.

I know burpees...what's bar-facing burpee?

Each burpee counts as one...so everytime you jump over the bar it's a counted burpee.

I am fairly new to crossfit, i havent got to go to an actual "box" yet, i've just been doing the wod from this website once or twice a week while still suplementing my current workouts the last few months. I like the workouts they are fun, but one question, how am i supposed to get better at a certain exercise if sometimes they are not repeated until a month or so later. There seems to not be no progression/regression to the workouts, again please dont get all bent out of shape, i'm just asking. I do enjoy these workouts alot though they are fun and kick my @$$. On a side note i had to pull out the icy hot after todays WOD it was a killer. Should i go to a box? A buddy of mine wants to go get certified he's been doing it for about a year now, is it to soon to go since i havent even trained in a "real" crossfit gym( i mainly train on my own or with one or two other guys).

Man... Only got in three full rounds today. I guess that's the price of getting back in shape, eh? Still felt like three very solid rounds, with no scaling down.

Jake you gave me a calculus flashback. I now have the cold sweats, thanks. Sooooo cold.

This WOD gives me the chills and sends cold shivers through my spine.

what is a bar facing burpee. And for that matter what is a pood? what is 21/2 pood ,,,what is the weight of a pood????

5 rds 18 reps

Let me start by saying RIP Rahoi and thank you for your service.

Now, question regarding box jumps... I don't feel qualified to dispute or question most exercises but with my basketball and football background, I do feel like I have enough knowledge to discuss box jumps. Does anyone else think it would be more beneficial to either do 1) 12"-18" cone jumps side to side as fast as possible for time or reps or, 2) line up six 24" boxes in a row and do them in a line and then turn around and do them back (depth jumps). I kind of feel like with the standard box jumps we don't get the best of either world (speed/quickness or vertical development) but more of a combo of the two.

I am trying to get my vertical and speed back in vicinity of what it was in my of playing days and am considering working on them separately. I realize my goals are may be different than most so maybe I just need to make some personal adjustments.

I absolutely do not claim to know more than anyone just was spending time thinking about Crossfit and wondered what everyone else thought about it.

1 pood = 36 lbs, 1.5 = 54 lbs. Watch the demo for bar facing burpees

Just to prove CrossFitters are smart too, reagrding how many burpess in the 100 day challenge:
1+99 =100
2+98 =100
3+97 = 100
all the way up to
to 49+51 =100

You get 49 pairs times 100 = 4900
then add 50 and 100 = 5050 !
Ps. I am on day 66 - it sucks

4rds, 11 box jumps
used bench press bench for jumps

Do real box jumps. Hip extension at the top of the box, not on the way down.

4 rounds
15 reps

5 Rounds + 12 Reps

Holy crap .... Did angie yesterday and now my arms dont work

20" box jumps, 65#
5 rounds, 12 box jumps+6 thruster + 3 burpees...

Feels so good!

Rxd to pack scale

5 rounds / 11 box jumps

RIP Brother

6 rounds +12 Box Jumps

COP Zormat, Afghanistan

7+3!!

As Rx'd

5 rounds + 5 reps

m/46/185

7 rds

5 rounds + Box Jumps + Thrusters

RIP

FOB Salerno

Great WOD. 5 Rds 7 Reps as RX

4 rds + 3 burpees

7 rnds RX

On the box jumps, is it not better to land into a partial squat and let the leg muscles and ligaments do more of the work, thereby working the stretch shortening cycle, something a lot of athletes would use while playing their games? It's not a full squat, just enough to engage the upper thighs as well as the lower.

5 + 12.

5 Rounds even

7 Rounds rxd! One of my Best scores ever! Very nice wod

5 rounds rx

M/36/165
21 inch box is all i've got.
8 rounds + 10 box jumps.

Flopsies or burpees?

Fair winds and following seas on your journey warrior!

My first try! 4 rounds but need to sub the burpees for regular burpees.

4 rounds + 12 box jumps as rxd

F/45/6'1"/160

4 rds +20
65# thruster

M/35/6'1"/216
5 Rds @ 22:00
10 KTE
20 Situps
20 Air Squats
20 Pullups

(Was going to do inverted? situps...you know with knees hanging from the pullup bar...but didn't last very long. Hopefully in the future!!!)

Thank you for your service..is this a new hero wod?

M/34/5'7"/190

Rx'd 7rds

5 rnds @ rx
RIP...
M/30

Subbed 50# dumbbells, side jumps on burpees (not a lot of space in the box on a Sat. morning).

6 rds + 6 box jumps

Tough WOD. Fell on my butt on the last round of thrusters. Brutal.

F/42/5'7"/155

4 rounds in 13:21, used 45# for thrusters
Can't yet clear 24" box so I did 12 reps of tuck jumps (old vaulting injury to my back from gymanstics is making me gunshy...I can clear 16 inches currently).

I'm only 1 month into crossfit. Any suggestions as to how to improve on heighth for box jumps AND the suitability of tuck jumps as a sub if your gym has no smaller boxes?

THANKS! RIP Rahoi!

As rx'd 7 rounds + 18 reps! It's amazing how beat up you can feel after 12 minutes!

5 rnds +tabata flutter kicks. I don't have a 24" box so I had to settle for 2 LMTV tires @30"

5 rds. + (2) 1000m rows.

Rest easy Rahoi

8 rounds. RIP Brother in arms. Could've done more if I hadn't.gotten up and ran straight to the gym ;)

28/m/5'11"/190
As rx'd
7rds + 5Box

Great competition kept me moving. Pleased but not satisfied.

F/31/5'5"/140 lb.

4 Rounds
150 lb. Thruster

Women using 165 lb. (or more) and got past round 4 are inspiring.

8 rounds as rxd

7 + 2 - man I suck at box jumps! I wish that I could recycle them the way that the pros do...more work to do. Back to the lab!

5+12

6rds + 1 box jump @ 20", 65lbs

F/26/5'9/145

4 rounds plus 12 box jumps...

m/167/5'8" (recovering from groin injury)
15 min AMRAP
- BJ Rx but slow
- Subbed thrusters with 1 pood single arm sit/stand-up and press 6 per arm
- Did lateral jump burpees, jumping over push up handles

Can't wait to be 100% again! over all good WOD

7 rounds + 22 reps
Full hip ext. at top of box, stabilized core during burpees.

Started doing c/f yesterday with my new crew at my fire station...yesterday's took me 11:37, today's I was finishing my last burpee of round # 5 as the timer went off...LOVING IT!!

6rds+ 12jumps + 2 thrusters

jumps were on a 20" bench, but still pleased with the output

As Rx'd 9rds + 18reps

7 rounds + 7 box jumps

My box is 23.5 inches (I'm not much of a carpenter)

Fidelity, Bravery and Integrity. RIP.

6 rounds + 12 reps.

6 rounds + 2/3...this one's for my brother in-law and the FBI.

5 full rounds
+ 12 box jumps
6 thrusters
as rx'd

7 rounds Rx'd

Rest In Peace, Special Agent Rahoi!!

6 rds + 12 jumps as Rx'd. The thrusters were actually like a rest period...

7 rds Rx'd

Thanks for your service, Special Agent Rahoi, and your family and fiancee for their generosity in sharing your story with us.

42/m/185
As rx'd
6 complete + 12 box + 2 thrusters

10 complete + 12 box (20 min)

Made up yesterday's deadlift/double under workout.

Carole
F/53/5'6"/138

5:26(PR) with 155#
Previous best was 5:49

Kevin
M/52/5'11"/172

5:52(PR) with 225#
Previous best was 6:20

43/m/176cm/72kg

As rx'd

6 rounds +8 reps

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees (Jumped over dumbell, same movement if you ask me)

5 Rounds

Made the last clap on the last burpee with 11:59 on the clock, no joke. Sat down and fought off the urge to vomit. Great start to a Saturday!

Rx'd

5 rounds

5rds coming to my feet on last burpee at time
65lb thrusters... I'm a tiny guy 25/5'9"/165lbs
Camp Bastion, AFB

20" box & 65lb thrusters

6 rounds + 9 box jumps

rx 5 rds +18 reps. Rahoi, today I honor you with the sweat of my brow. I live for this.

RIP Agent Rahoi.

6 rounds + 12 box jumps.

as rxd 8 rounds 14 reps

8 rounds my son 11yrs 3rds (8lbs thruster) good workout,he asked me if we can work out together I think is a great way to spend time together.

Bobby m/30/179/71"
rx 6rds + 17reps

Lex f/29/135/67"
6rds+8reps (20" box, 65lbs)

5 rounds sub 85 lb thruster ...plus 2 box jump reps ... another kickass workout ! Wanted 2 quit after round 2 when my legs gave out on thrusters lol

As Rx'd 5 rounds + 12 jumps

6 rounds, 23 reps (one rep short of 7 rounds)

that's the price of a nice dinner, wine, and dessert

but it was worth it

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Box jump 24" x 5-5-5 Thruster 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3

As rx'd: 5 rounds + 5 box jumps
Foam roll after

8 Rounds and 12 Box Jumps, and a little hungover from Friday night!

7 rounds

8 rounds + 9 reps
RIP brother

4+6burpees
m/55/155

Re 94....
22" boxjump
68# thruster

Don't have a bar at my apartment gym. Tried doing 45lb (90total) db thrusters but that feels a lot tougher than 95 lb thrusters with a bar. Any idea of a good scaled version with DB's?

Funny I thought the girl in the demo video did 19 rounds. 19 was my goal. Totally thought I sucked getting 6 rounds. Lol!

Rx'd - 7 rounds + 2 thrusters (games standards box jumps)

34/M/190

as rx'd

6 rounds + 9 jumps

calves are killing me after DUs yesterday (and so many failed DUs to get to 50 each round....must have done 100 jumps to get 50 reps each round.). Really proud of my work today.

6 rounds + 2 box jumps as RX'd. Very satisfied with that.

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
65 pound Thruster, 6 reps
6 Bar-facing burps
5 or 6 rounds not sure which

3 burpees short of 6 rounds.. While I scaled the thruster down to 60 lbs, i did the whole thing with a 10 lb vest on... enjoyed it; got the heart to scream!

It's okay Ccraft, I had the same problem.

6 or 7 rounds plus 12 BJ as RX'd

6 rounds even.
M/230/38yo

18 inch box
Everything Else as RX'd
First time doing thrusters with 95 in a workout :)
Bar facing burpees SUCK by the way

4 rounds +12 box jumps

My goal was 3, really fought hard on this one and really pleased with my rounds!

M, 5'11, 235

Really turning a corner, been doing CrossFit a month, played with my little boy at one of those places with inflatable slides and bouncy castles for like an hour last night and never got tired or winded. CROSSFIT BABY!!!! Gettin' good at life again!

6 rounds, 12 box jumps, and 6 thrusters
Rx'd
M/22/180/5'11"

5 rounds even, bum ankle killing me on those box jumps but gotta overcome it. felt good today!

9rds + 18reps (Rx)

did yesterdays workout minus the DU

sean
3 rounds 275# DL x10
4 rounds for todays

lorie
3 rounds 135# DL x 5
3 rounds for todays

Completed 8 rounds (+14) Rx'd

all unbroken, but moving very slow...

6 rounds as rx'd
Not the best effort, or the best place to perfom this WOD.

As rxd
8 rounds
@ CrossFit Pickens

M/34/6'3"/200

10 minutes or so... child freaked out, so workout ended early.

5 rounds?

6 rds + 4 reps as rx'd

Nice work Jette!

Traveling so did:
Dumbbell thrusters at 60#
9 ft broad jumps
Dumbbell facing burpees

5 rounds + 2 thrusters

7 rnds 6 box jumps as rx'd

M/35/5'9"/175

7 + 18. As rx'd

A lot harder than I thought it would be! RIP

Rxd
7 rounds + 8 box jumps

Proud Daddy!! River (my 4 year old daughter) just finished her 1st CrossFit workout.

Box Jumps (12") x 12
Thrusters (bar) x 6
Bar-Facing Burpees x 6.

She did 4 full rounds + 12 box jumps, 6 thrusters and 2 burpees in 6 minutes....breathing hard at the end she said "I am going to do it again tomorrow!". That's my girl.

Kevin C and Carol...the couple that PR's together...

Nice work!

4 rounds + 14 reps (12/2)

6 rounds Never Forget

CrossFit IoTA took this one on today! http://crossfitiota.com/2012/02/03/2-4-12/
Top Male 9+6 (Rx)
Top Female 8+4 (Rx)
Excelent tribute to a great hero!

25 / M / 5'9" / 137lbs

Tyler, scaled to
3 rounds for time of:
7 bar Muscle-ups
65 pound Sumo-deadlift high-pull, 21 reps

21:03

I couldn't do any more muscle-ups, so I called it quits. I guess I should have started subbing pull-ups and dips. Dang, next time.

First CrossFit Pukie ever visited late in the 7th round. Absolutely awesome. NEVER FORGET

4 rounds + 5 thrusters
Rx'd

7+12

36/M/6'00/184

5rds + 9 BJ
65#

6 rounds + 2 reps
65# thrusters
regular burpees

M / 53 / 6'4" / 215

7 rds + 12

Modified for me, Pending total knee replacement
Tricompartmental degeneration of left knee with deformities
Complete as many rounds as possible in 12 minutes of:
50# Med Ball Sit up & overhead Press; 6 reps
6 Alternating Med Ball Push Ups
6 rounds + 6 reps of 50# Med Ball Sit up & overhead Press
M/54/6’/205

m/39/6/195
As Rx'd
No strength/energy today
4 rounds plus 18

f/30/501/145
As Rx'd
20 inch box and 65#
6 rounds plus 2

M/40/169
Rx'd
5 rounds +10 reps

5 rounds + 1 thruster as rx'd

Thruster
5x3 - 145, 155, 165, 175, 180
5x1 - 185, 190, 195, 200, 205

7rd +3 box jumps. RIP Rahoi

M/35/150

Did this in the evening after a 10K run this morning

5 rounds + 12 box jumps
Used a bench for the jumps and 75# thrusters

M/26/5'8/191#

6rds + 7 jumps
I had to use a bench with it standing under two plates for box jumps

5 rounds and 4 thrusters

M/23/6'4''/230

5 rounds "Pack"

Maybe i should lose more weight...

Rx'd

7 +5

Rx'd 7 +5

M/28/5-4/175
20 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 burpees
Rounds=6 rounds and 12 jumps

24 inch box jump, 12 reps
85 pound thrusters, 6 reps
bar facing burpess, 6 reps

6 rounds + 1

28/M/5'7"/173

1 mile for warm up in 7:10, then as rx'd for 4 rounds plus 12 reps. I don't know if it was the run or the nearly 10 hour shift I worked beforehand but this WOD made me feel like I was going to die almost immediately. This is also the first WOD (other than just running) that I was able to complete as rx'd.

i had to scale down to 65 lbs.

i also had to scaled down to a 20" box, then scale down to 12" during my 4th round, lol.

6 rounds + 12 box jumps.

also, i ended up having to break halfway through my thrusters starting on my 4th round. so i'd do 3 reps, rest a few seconds, then do the remaining 3 reps.

4 rds 2 jumps
regular burpee
jumps like 23 inches

as rx'd

6 rnds + 12

20" BJ
65lbs
9 rounds + 13 reps

5 rounds + 15 reps

6 rounds even. Ouch. (pr)

pack scaling, 18" box, 65# thrusters: 6 rounds + 12 bj.

w/u - 30 sec Samson, 10x (push, scap push, sit, dip, bj, 45-65# thursters, bar-facing burpees), 30 su

c/d - L-sit progressions, 30 su

7 rds and 4 thrusters. Went 15 minutes.

@75#
5+10

Did this with 45# thrusters - just an empty Oly bar & a 22" box.

6 rounds even.

nearly bought it a couple of the box jumps - not getting my toes up over the edge.

M/42/195
7 plus 3

Rahoi
5 rounds + 2
24" step up vice BJ(globo gym doesn't allow BJ, "too dangerous"?)

Rest in peace SSA Rahoi. Thank you for your service to our country. May God welcome you, and comfort your family and friends.

M/51/189#/72"

5 rounds even
14in box (I use brick footing on the side of the house)
75# thrusters

4 rds + box jumps & thrusters
20" box?
100 lb thrusters

8+4 thrusters as rx'd

Jeff @ work
9 rounds + 4 BJ

6 rounds + 7 box jumps as rx'd

5 rounds

too many subs due to foot surgery to make this worthwhile, did Coe instead. 7 rds of 10, 11 min and change: 65 lb thruster, and is supposed to be 10 ring pushups or 20 regular but cut that in half since only 1 foot can be flexed right now (foot surgery)

ABA M/32/6'0/215

As RXed, 5 rds 12 rep

If you are looking for great Plyo boxes, I found a good site, Triplybox.com.

7 rounds + 10 box jumps as Rx.

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Crunch 3x45
Push up 3x5
Back ext 3x15
Rounds - 7+4 bj
Notes: First time with WoD. 65lbs thruster.

RIP Agent and God Bless your family,

5 plus 4 bj

not happy with result hit the wall third round it took me 3:30

m/28/195/6'3

8rd's + 15 reps

Whoa!

5 rounds

8rnds 2bj @ home

5 rounds + 16

12 20" Box Jumps
6 40# DB Thrusters
6 Burpees

6 rounds + 6 thrusters. pretty fun wod, over paced myself slightly on the transitions.

8 rounds even.

as Rx'd

4 + 12 jumps + 6 trusters

6 Rounds + 5 Box Jumps as Rx'd , this work out really smoked my legs,

12 Minutes

12 Box Jumps
6 20# Dumbell Thrusters
6 Burpees
8 Rounds
Then
1000 Meter Row
50 Weighted Sits.
Good Workout

rx'd 6 rounds plus 18...man, these cats hitting 8 rounds must be FA-LYING!!!! Step down on all box jumps so maybe faster next time but that could jack me in other places, you know?! Next time I'm hitting 8 rounds for you, Rahoi!!! We got the watch...

as rx'd: 4 rounds + 15 reps.

Jen: 9+6
Paul: 9
Matt: 6+18
Nick: 7+16
Gunnar: 6+20
Harold: 6+18

50 / 186

as rx'd

4 rds plus 16 reps

as rx'd
49/190
4rounds + 4box jumps

5+12, finished round 6 in 13:14. At home

5 plus 12 rx'd.

6 rounds + 11 jumps.

Deceptively hard.

6 rds + jumps + thrusters
20" bench

5 rds + box jumps

Porch puppy squat thrust @ 65lbs

7 rounds and 12 chair jumps.

Used my white chair

Felt about a 7. Used smaller plates so bar facing jump probably was not as high as it should have been.

22/m/5'11"/171

7 rounds 12 chair jumps

22/m/5'11"/171

As rx'd, 8 rounds + 6 Thrusters.

That was unpleasant. Serious gasser. Unbroken for all, but lots of gasping between rounds and sometimes between exercises. Thrusters got tough at the end. This one was harder than it looked.

RIP Rahoi...

6 rounds + 12 BJ's + 6 thrusters

Serious breathing all the way through this one. All sets unbroken, just trying to catch my breath between movements.

4rds + 12 box jumps

As rx'd, 7 rounds

Great WOD!

m/26/5'7/170

As rx'd 10 rounds + 3 thrusters

m/30/175cm/75kg

As RX'd
6 Rounds + 11 Box Jumps

The first round was the toughest! But then my legs acclimated.

One tough, fast and aggressive WOD.

R.I.P Rahoi

50/M/180
Sub'd
65 lbs Thrusters

6 Rounds + 2 jumps

2/6...164/172...132 cal
3 rds. even. Got a long way to go.

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

As Rx 7 rounds

M/23/5'10"/192

7 rounds + 16 reps

Don't have a 24" box available so subbed using a workout bench (approximately 18"). otherwise as Rx'd.

3 rounds + 20 reps
completed 4 in 12:33

4 rounds +2 jumps and a pulled muscle in my shoulder...darn.

Awesome WOD. 5 rnds+12+4 Rx'ed

Great WOD that increased my HR to 105% of my MHR
5 rounds + 6 thrusters (starting the 6th potential round). Scaled 65# / 20" box

RIP Rahoi.

4 rds plus 20 reps (so close!)

M/34/5'9"/220

5 rounds and 6 box jumps

M/39/5'11"/215lbs FOB Connolly Afghanistan

pukie visited on round 4

7rds + 20reps

6 rounds... Bad setup

As RX'd 4rds+6

f/35/145

AMRAP in 12 minutes

12 18" box jumps
6 45lb thrusters
6 burpees (regular)

5 rounds + 5 box jumps

7+18@65
7+19

As many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
65 pound Thruster, 6 reps
6 Bar-facing burpees

4 rounds + 12 + 6 + 2

65# thrusters

4 rounds + 12 + 6 + 2

As Rxed. 8 rounds + 12 jumps. Tougher than it looked on paper... as usual.

As Rx'ed 7 rounds + 18 reps

C-
9 + 4 Burpees

6 Rounds + 12 Box Jumps

5 + 2 burpees 20" box/65Lb thruster
Clipped chin on bar during burpees (graceful!)
Missed box on a jump (another graceful moment)
Had to tie shoe on round 4. Great wod!

F/36/5'0"/110lbs

6 + 1 Burpee rx'd

5 rds + 12 box

7 rounds

5 rds rxd

5 rds
Rxd

6 rnds + 1 rx'd
Thank you Special Agent Rahoi.

6 + 5 bj

RIP

good WOD. 7 rounds + 15 RX'd

M/26/5'7"/141

As Rx'd:
6 Rounds + 12 Box Jumps

As Rx'd.
6 rnds.
I agree. It is tougher than it looks on paper.

9 rds. greetings from Russia

As Rx'd.
6 rounds + 12 box jumps + 6 thrusters

Mrs. Miyagi
6 RFT. 20 inch box jump and 65# thruster. Rest as Rx'd.
14:45

7

MJR: 5 rounds + 2 BJ (rx'd)
TLR: 5 rounds (rx'd) - who knew 6 burpees would be so f'n challenging?

M/ 38/ 134 lbs/ 5'-6"
As Rx: 7 rounds + 1 bar facing burpee.
I was not sure if I finished 7 or 8 rounds... so I'm going with 7. I injured my lower back doing Sunday's WOD, and retweeked it on Monday morning running around. I took off until last night, Wednesday and as such, I was being SUPER careful about staying a little more low key and not getting too crazy in the WOD... wasn't so sure about the thrusters, but they felt o.k.
I smashed my nose with the bar in like the 2nd round. I was really trying to keep the bar tight to my body to not have it away and therefor put a load on my lower back too much.
Greay WOD... this could be a Games WOD... the Games love AMRAPs. 12 minutes is a great time domain.. not a sprint, but you can't waste any time either. I think if I wasn't being so careful I could have gotten quite a bit more.. I NEED to work on my thrusters to bang them out faster. I think that doing 6 or so reps at a time maintains your ability to really explode through them with speed and intensity.
GREAT WOD... looking forward to doing this one again sometime soon.

44m, 6-216
RX'd
6 rds

6 rds @12:15 rx except 20" jump

6 rds + 12 BJ
As Rx'd

6 rounds RX'd

M/40yrs/135lbs/5'7"

male, 39 yo, 68", 151#

four rounds plus 9 jumps

M/42/5'8"/170

As Rxd - 6 rounds + 1 boxjump

F/31/5'7"/140
Rx'd- 6 + 12 box jumps (24") + 1 Thruster

m/178cm/88kg/36y
5 rounds

5 rnds + 1 Thruster

M/173/5'7"/32

5 rounds + 18 reps

As rx'd:

6 rounds

As rx'ed.
BJ: 24" x12
THR: 95lb x6
BFBP: x6
12min, 5 rounds even.

Good form throughout: hips open on box, a-to-a and bar past elbows on thrusters, over bar from burpee in one jump.

As RX'd: 6 rounds + 21 reps

6 rounds plus 18 reps
18" box jumps
45lb thrusters

9 rounds

sub squats for box jumps (sore achilles still)

m/45/165/5'8"

6 rounds + 12 box jumps. REAL gasser. Amazed at my inability to catch my breath in this WOD.

7+17

GodSpeed Rahoi, our thoughts and prayers to you and yours.

9th wk of CF
6ft male 235
rx'd
5 rounds

m/38/5'9/180
CFWU-3. Fr home. Reg. Superman. Burgener. Dot drill
6 + 9 BJ.
Need to push harder toward end. Decent job w/hips back & elbows high on thruster. Much easier w/hips back.
Burpees actually not too bad. Hop to get to bar & hop over bar helped.

Robert 6 rounds + 12 box jumps
Jeremy 7 rounds + 6 box jumps

Used a workout bench (approximately 18"). otherwise as Rx'd since we did not have a 24" box.

had to sub 50lb dumbells.

7rds + 4 jumps

5 sets + 12 box jumps

5 rounds + 16 reps rx

7 rounds + 10 box jumps
Very tough WOD.
Rest in peace Rahoi.

Kyle 6 (air squat/20") - 8 mins
Frankie 6 + 6 (35/15)
Ducky 7 + 12 + 1 (45/20)
Sydni 8 + 7 (55/20)
Chris 4 + 12 + 6 + 5 (95/24) - 8 mins
Murley 5 + 11 (45 fs/20) - 8 mins
Meghan 7 + 11 (45/24)
Crystal 7 + 3 (12 lb dumbbell/15)
Mrs Pip 6 + 4 (45/12)
Mary 7 + 12 + 5 (45/15)
MrsCarey 6 + 12 + 4 (45/12)
Lynn 5 + 7 (45/15)
Amanda 5 + 12 (15/plates)
Mrs Moore 3 + 12 + 6 + 2 (15/plates)
Barb 3 + 2 (15/plates)
Mr Pip 3 + 4 (45 push press/15 step up)
Mr Carey 3 + 6 (45/15)
Jennifer 2 + 12 + 6 + 2 (15/plates)

4 sets plus everything but last 3 burpees

RIP Rahoi

6 rds + 15 reps
20" box, shins are busted from a accident on the box yesterday

6 + 19

36 yom 202 lbs.

4 rounds +6 thrusters rx'd

27/m/185

This workout was much harder then it looked.

5 rounds

27/m/185

This workout was much harder then it looked.

5 rounds

4 rd's....5 rd's total...(2) 44 lb. kettlebells used for thrusters

02/17/2012

Did Burpee Pull Ups\ misread:

4 rds + 12

5 rds in 14:10

8 rounds + 18 Reps..

Ouch!!

6 rounds 12 reps as rx'd

Kyle 6 (air squat/20") - 8 mins
Frankie 6 + 6 (35/15)
Ducky 7 + 12 + 1 (45/20)
Sydni 8 + 7 (55/20)
Chris 4 + 12 + 6 + 5 (95/24) - 8 mins
Murley 5 + 11 (45 fs/20) - 8 mins
Meghan 7 + 11 (45/24)
Crystal 7 + 3 (12 lb dumbbell/15)
Mrs Pip 6 + 4 (45/12)
Mary 7 + 12 + 5 (45/15)
MrsCarey 6 + 12 + 4 (45/12)
Lynn 5 + 7 (45/15)
Amanda 5 + 12 (15/plates)
Mrs Moore 3 + 12 + 6 + 2 (15/plates)
Barb 3 + 2 (15/plates)
Mr Pip 3 + 4 (45 push press/15 step up)
Mr Carey 3 + 6 (45/15)
Jennifer 2 + 12 + 6 + 2 (15/plates)

51/m/190

5 @ the buzzer.

4 1/3 rounds

5 rds + 6 thrusters + 2 bfb's

did burpee pullups, 5 rounds

5 rounds

4 Rounds + 12 Box Jumps

CF WU

WOD for 2/4/12

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps (regular bench, probably 18 inches)
95 pound Thruster, 6 reps (subbed 85 lbs)
6 Bar-facing burpees

5 rounds and 12 jumps

M47
3 rounds + 3 bar burpees RX

6 rounds + 3 thrusters as rx

5 rounds + 3 thrusters as rx

5 rounds 15.03.12

CFWUx1
5 rds +12 BJ +6 thrusters

Rx'd. 9 full rounds and 8 reps... Brutally awesome

6 rounds plus 6 box jumps. Rx'd.

Good workout before watching the Super Bowl. Was 12 reps from my best performance, but still gave it my all. 7 rounds + 3 reps RX'd :)

Harder than I thought it would be
6+3 RX

RIP

Hi,

Can anybody tell me how to count the Bar-facing burpees? Have you done 1 Bar-facing burpee when you get to the opposite side of the bar or when you return to the side from which you start?

Thanks in advance for your help!