Priceless indeed!

LETS DO WORK!!!

I guess the hole in my hand from the last three days of pullups will have to wait another day to start healing. Pumped for this workout!

Ghetto Rower! Awesome...bring back the bike wheel :)

Bill loves Jessica!!

Anyone know how to not pop hundreds of blood vessels in your face when performing HSPUs? Every time I look like I have the worst acne for about 5 or 6 days. My face is just now clearing up from Saturday.

Any advice?

That is so true! amazing garage!

And I thought I was the only one who still has a C2 model A! I got mine for $300, eleven years ago and it's still going strong. No monitor though, I count strokes.

@ Kevin,
Yeah I sometimes get it with super heavy deads, I've even burst a blood vessel in my eye and had a red bloch for like 2 weeks, anyway since then I have concentrated on blocking my breath differently. Practice blocking your breath and "grunting" hard, but keeping your face relaxed. It's hard to describe but keep the pressure low as opposed to up high in the face, also see what it feels like doing it with your jaw opened a bit, you'll find you can't pop your face with your mouth open.

23:56

I thought I was the only one who still has a C2 model A! Paid 300 bucks for mine eleven years ago and it's still going strong! No monitor though, I count strokes.

28:56

Not sure if I can do toe to bar...never tried. Want to be prepared with a good sub in the morning if I can't. Any suggestions? I didn't see anything in the FAQs.

#3 AGREE!!! My hands are killing me after deciding to randomly start CF again after a 5 year break... Started Saturday... Just.In.Time.

Karyn, my thoughts and prayers are with you! I was at the Games last year with you... one day we will train together!! See you again this year!

I would love to know the times of those athletes in that WOD demo

Chad @ 13.
I believe the suggestion I have seen before is to do hanging leg lifts or knee lifts. However I bet you can do some t2b. It's not as hard as you might think, but u might want to start subbing when you can no longer do t2b.

15.38 rxd.

15.38 rxd

That garage gym is sweet!

Seeing this chipper again gave me chills, it kicked my ass when we did it in Park City at the Competitors Course. I thought I was a halfway decent athlete until all the incredible athletes there CRUSHED me! But, it was of course a blast.

That video about Karyn Marshall is awesome. Very inspiring. Good luck getting to the games!

Chad,
If you are real new to CrossFit one modification
might be to use PVC in hands, arms outstreched lying on your back do a leglift till toes touch the PVC as you would a V-up. T2PVC.
Hope this helps.

Can someone tell me what shoes the guy in the green is wearing seen clearly at :39 seconds and a 1:12 - Black and White and at first glance I thought they were the new inov-8s but these have a white sole. Thanks!

15:53 rx'd

16:16

22:38...badass workout

subbed hspu for smith machine assisted hspu
subbed t2b for leg raises
24 minutes

"Horizon" programme on BBC2 last night showed scientific evidence that 'H.I.T.' (high intensity training) increases VO2 max and decreases risk of diabetes...and still I'm the only gym user not doing bicep curls!

sub'd row for run
sub'd k-e for t-b
18:37

m/29/5'9/195

20:39

sub 150 double unders for 300 reps regular jump rope because I am uncoordinated like you wouldn't believe.

Those toes to bar were no joke.

Best of luck, Karyn...get 'em!

Any subs for hand stand push ups please, thanks

m/46/185

19:27

25.16
1/2 full hspu/ 1/2 L off a box
rowed 800m rather than run

sub for hand stand pushups, put your knees on a chair or box-you get full range of motion with less that your body weight.
21:44

M/40/5'11"/205

Subbed t2b for hanging leg lifts
Subbed run for 1000m row
Subbed double unders for 450 single unders

23:15

rx'd 22:47. hard time in the morning

Amen to the pull-ups, I've got three darn calluses completely ripped off... Oh well, love this workouts with a bunch of different components but their not an amrap!
Did this morning,
M/15/182
21:24
subbed double unders for 300 singles.
Stopped crossfit for a year and lost my double under..

We need to start a Model A owners club! If you have one send me an email and I will get Peter D (one of the owners and designers) to sign an original Model A poster for your wall. Pete has been CrossFitting about a year. Long live the A! - Greg

16:45 not RXd
bands and 45 plates for HSPU
subbed toes thru rings for T2B

I would suggest for those that cant do double-unders not to use regular jumps as a sub. There is no comparison to the amount of work load. A better sub is tuck jumps.
I only say this because everytime a WOD comes up with double-unders people ask for a sub or they just use regular jumps on the rope.

Kelly: My picture of the pullup bar is not clear but it looks like the attachment to the ceiling is done with lags not through bolts into above ceiling blocking. If the attachments are lags they will work loose over time and come out possible at a bad time. Not being critical of you work just stating a concern as I see this assembly on several garage gymn pictures.
DS

M/36/1.84/91kg

24:45 subbed 300 single unders for double unders

Very inspiring and motivational video of Karyn. GO GET EM

What were the competitors times???????

Keep the garage gym photos coming. We have a few members building their own as we speak. We encourage it!!

M/22/195/6'5"

Rx'd 31:40.... WOW a lot harder than i thought. damn T2B

19:31

Subbed tuck jumps for dbl unders. Rest was as rx.

M/31/5'9"/172

as rx'd

18:23

Rx'd - 16:15

M/44/5'11"/200

25 HSPUs (Using 1/2" bands to Abmat)
50 toes to bar
800m run
75 75# push presses
400 single-unders

28:29

20:25 Rx'd

FOB Salerno

This WOD seems awesome can't wait to complete it tonight!

Paul: 13:13 (subbed 30 reps @135# for pushpress)
Jen: 13:33 (subbed GHDs for t2b)
Gunnar: 13:40
Harold: 14:45
Chris: 20:40 (400 single Unders)
Matt: 20:47 (400 single unders)

Thanks for the sub Carson and Joey P. I'll get after it tonight.

F/41/5'6"/150

25 HSPU, band-assist, head to AbMat
50 Toes-to-bar
800m run
75 push-press, 45#
150 DU's

34:45

Time: 24:50

25 Handstand push Ups (heels Hooked on Smith Machine)
50 toes to bar
800m Run Approximate (Could be more)
75 Push Press 34kg (75lbs)
150 Double Unders (Badley)

Bob Harper (Biggest Loser) Trainer is all about putting the contestants through crossfit workouts. Last night I noticed the word ROGUE on his boxes. Is CF getting any mention. Not that I've heard so far. Hopefully the show will give you guys credit soon.

Double unders are hard.
32:30
Great workout!

I must have missed my invite to do the wod with the other athletes, too bad. Next time?

As rx'd 16:50.

Karyn is pure inspiration!!! I wish her the best!
Subbing SDHP for rows really sucks! Wish I had a rower.

25:35 subbed Parallette Jumps for DUs.

Kelley, sweet ride. I have one too after I discovered a friends parents wanting to get rid of their rower. Cost $0! I knew it was rare so I called C2 and told them what I had. I believe they will replace the handle for the newer one, which is nicer and you can also buy wheels to put on the rower. Mine works like a charm and hope you enjoy your Model A as much as I do.

31:32... Ow... 5 minutes of that was trying to pick myself off the floor to get to the timer.

This sounds like agony... I'm excited!

23:30, pack scaling, subbed 1000 m row for run and 100 air squats for Double under, HSPU with feet on 30 in box

22:48

Woke me up this morning!

early am: weighted dips 7x1: 25-35-45-50-60-65-75

w/u - 30 sec Samson, 7x feet-elevated pushups, scap pushups, situps

21:48

Single Unders opposed to dbl unders

18:53 rx'd except sub 1000m + (out of second story gym 2x NYC block and return) for 800m.

16 minutes

M/37/6'1"/200

19:41
Subbed 2:1 double unders (next time I'll do tuck jumps)

FOB Salerno

modified for me:
for time:
25 knees-on-the-couch push-ups
50 toes-to-rings
run 800 meters
20 pound push press, 75 reps
450 single-unders
26:01

M/29/173 lbs/5'11"
Guelph,ON Canada

Completed in : 21 minutes
Brand X Scaled (Pack)
For time:
25 HSPU progressions (pike from floor)
35 Knee-to-chests
Run 800 meters
75 pound Push press, 50 reps
100 Tuck Jumps

12:09 rx'd

LOVE the model A rower! There is something really cool about the roar they make when you get 'em going old school. The new ones are nice but they just kind of hiss at you. It's like a muscle car versus prius kind of thing. Congratulations.

16:02 as rx'd

could have and should have gone faster on the run

25 Shoulder Press @ 175 Machine
50 Knees to elbows
800 m Run Treadmill
75 pushpress @ 75lbs
360 Single Jumprope 30 D/U

23:05

The push press was killer. Great workout

M/33/180/5'11
Mesa, AZ

20:32 sub 300 regulars for 150 double unders

23:38

5 hand stand push ups from floor, 20 toes on box
50 toes to bar
800 meter run
55 lb push press, 75 reps
150 double unders

25 HSPU w/feet on smith machine bar about 45 degrees.
50 TTB
800m run
55lb x 75 push press
100 squats

19:00

25:26

51m/5'7"/150#

5 rnds/ 26:09

3 50# chins
5 HSPU
10 toes 2 bar
90s L20 stairmaster
15 30k PPr
20 tuck jumps

Due to broken toe had to change this a bit.

Push ups 25
Knees to bar (20)
Row 800 meters
Push press 50 reps
trx pikes 30 reps

23 min

25 HSPU toes hooked
50 TTB
800m Run
50 PP - 75lbs
150 DUs

28:43

took way too long on the DUs and should have gone faster on the run.

27.34 rx'd

26:30, toe to bar needs work

M/5'6/155/36

15:43 as RX'd
CFCR Hillsboro,OR

M/34/6'3"/200

19:29 Rx'd

I. Stink. At. HSPUs.

W/ rowing, 45lb presses- 28:48

16:18 as rx'd

25:46 Rx

F/140/36
Thanks for that article a few months on male/female scaling or not. This is the first WOD I haven't scaled 'for girls' only difference was most push presses were push jerks, but the video said shoulder to overhead any way.

I want one of those rowers! NOW

14:15 as RX'd.

25 hspu, feet on smith bar
50 ghd sit-ups (someone on the pull-up bar)
800m run
45# push press
150 double unders

17:24

19:33

subbed 350 single under for DUs - I discovered that I cut my speed rope too short after about 20 single DUs. Good thing my wife bought one and hasn't cut it. Next time will be faster, had a good pace until then.

5 X 5 back squat

then, cut workout in half

13 hspu, feet on smith bar
25 ttb
400m run
38 push press, 75#
75 double unders

8:31

As rxd@ BFCF (ran outside)
17.02

15:47

Is it ok to split up the exercises or do we need to complete each move before moving to the next?

13:00

As Rx'd

22:05 rx'd

RX 15:30

20:52

20:35

last 7 HSPU's were'nt full depth

m/45/6'4/175

@#91 DrewB: Workouts say "partition as necessary" when you're allowed to cut them up; Murph is a good example. PaN isn't given here, so to do the workout RXd you're going to need to complete each movement before going to the next one.

15 hspus- 25lb plate , 45lb pp
ran a little extra on accident.

20:12

m/54/185 5' 8"
19:43 subbed singleunders for DU

Subbed 450 single jump ropes for 150DUs...
21:05

14:16 as rx'd
DUs and PP could have been better

m/26/185

Rxd 16:58

What is the prescribed weight for girls?

21:57

25 HSPU
50 toes to bar
30 burpees
75 75# PP
300 single jumpropes

m/38/6'1"/195

Tiempo: 25'09 minutos,
Adolorido por completo!!!

24:36 as Rx'd
Followed by a 2.5 mile run.

M/24/5'9/185
29:21
Crossfit continue to humble. Handstand pushups are weak!
Pulled out 50 true DU's, 50 tucks, 150 singles working whole on power from a flat foot.

rx 21:53

rx 21:53

23:52 as rx'd

I must have missed my invite to do the wod with the other athletes, too bad. Next time?

26/194cm/ 104kg. Time 20:00
300 single rope jumps 40 double unders.

27:16
Did pike pushups instead of handstand pu's
rest rx

15:12 as RX'd
HSPU are horreeblay!

m/28/182

17:19

27:16

Pike pu's instead of HS PU's
rest rx'd

RX'ed 16:43

As Rx'd 10:05

ugh, 32mins as rxed, can someone please tell me how its possible to do this in 10 mins? I thought I was in great shape...
20/160/5'7''
I dont get it!!

Nice work Ryan

M/23/5'10"/190

24:55 as rx'd

don't have access to a jump rope...what should i sub the DU for?

26:29 rx'd
HSPUs need work
75 lb PP was heavy but got through it

My 3d day of xfit - love it, totally didnt expect doubles to be so hard- regular ones stand no near. First 4 exercises took 12 min than jumps 9 :) embarrassing :) Total time. 22'04"

23:48

23:53

Ernesto Souffrain 22:14
Gregorio Gomez 27:10

Rx'd 15:37 Crossfit ISI Pearland, Tx

as rx'd: 27:56

not happy with this output at all. T2B and push press took way longer than they should have. Next time, I am going to push through these a lot more. Still working on stringing together more than 20 DUs at a time

13:30 rxd

25 hspu unbroken - pr :)

Subbed 15 wall walk-ups for 25 HSPU
50 Knees to Elbows
800 on the treadmill @ 1.5 incline, 8.5 pace
75 PP, broken into 15s with little rest
300 single unders (still struggling with these).

27:05

Made up Mon wod with subs for outdoor enjoyment
3 rd 4 time
ran 400 meters
20 wall balls
10 push ups

8:30

actually did 5 rounds by mistake
14:20

Laura f/49/5'7/142

13:27 Rx'd

So what you all think is going to post tonight?
@scottmrodriguez

I predict, KBS's in the mix.

2012-02-29: 20:30.

28/m/5'11"/188
As rx'd
21:58

M/23/5'11"/164

29:18

Got through 25 reps of Push Press at 75 lbs, had to go down to 65 to finish.

As rxd
13:37

M/26/76"/205

As rxd
13:37

M/26/76"/205

Did the WOD no jump rope so I subbed tuck jumps
Time stinks but i did it 39:04

TTB are KILLER!

22:58

"Always Fighting"
What an inspiring beautiful person!

M/26/5'7"/143

Subbed 300 Single-Unders for 150 Double-Unders

Time: 19:10

14:00 on the nose

Subbed 300 Single-Unders for 150 Double-Unders

killer work out!!

M/22/5'9"/187

M/27/5'8"/165
sub 200 SUD
18:21

I freakin suck at double unders! 13:10 when I started 25:30 when I finished. Hurt knee or I would have done tuck jumps. Good WOD anyway. Any suggestions for IT band irritation other than ice, rest and stretches?

W/U: 3 rnds of - push-up, 10x; AbMat sit-up, 10x; 45# PP, 10x; single-under, 50x.

As Rx: 13:40.

C/D: static stretching of hamstrings and shoulders.

I was hoping to hit something closer to the 10 minute mark. Still happy with the time, considering the layoff and the amount of DOMS I was experiencing coming into this. Lungs started giving out during the DUs. Everything else felt pretty good.

31:28 did HSPU's with toes on smith machine bar; otherwise as Rx'd.

M/28/5'7"/162lb

14:58 as rx'd

29:23

M/35/5'/4"/145lbs
As RX'd
14:00

m/41/5'10"/180

23:54 no r/x'd but getting better!
sub the box for the hspu...still cant get that
sub 300 singles for those darn doubles...

35:19

25 HSPU
30 TTB 20 Knee to Elbow
800M run
60# PP x75 reps
150 hops over bar that was 5 inches high

Brutal workout. 21 minutes. My traps are blowing up since I started doing crossfit! Crazy!

25 15 degree hspu
20 knee to bar 30 knee to elbows
800m run
75 75# PP
165 single unders
stopped watch between activities. Had to set each one up.

14:57

pm wod: Zimmerman, scaled, 11 rnds, details over there.

M/31/195

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
100 pound Push press, 75 reps
350 Single-unders

18:29

I suck at double unders so I tried to make up for it with more weight and more single unders.

M/14 years/ 5'11/155

28:48
55 lb push press
Took 7 minutes on the HSPU

19:17
65 lb push press. Subbed 400 single jumps in place of the double unders because I'm not coordinated enough.

This workout sucked especially with the ranger pt this morning. Love it!

Blair

M/28/6'8/210

25 T2B / 25 K2B
HSPU feet on band at should height
800m
75 PP @ 45
300 Single unders

25:18

heel on bar HSPU

33 minutes

First ever Crossfit workout! It was brutal but got it accomplished in 30:45. Looking forward to continuing this journey and lifestyle.

24:33 as Rxd

14:15

Jessica - 15:20 (45lb.)

M/20/180/5'11

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 single unders
26:51

^^^ thats what i call an ass whooping ran 3 more miles and rowed 800m to make for the double unders(not part of my time)

Swapped HSPU for Decline Pushups
Swapped Double Unders for Tuck Jumps
36:49

subbed half of hspu with declined pushups
subbed tuck jumps for du

25:06

32:11 with subs
hspu with toes on bar
incline leg raises for ttb

25:10... I think the Reuben i ate for dinner slowed me down on this one. But the sandwich and the workout were excellent!!

Unknown time

CR Warm-up
3 rounds - Samson Stretch, OH Squat (10), 10 Situps, 9/5 back extensions, 3 pullups, 5 dips

WOD:

Couldn't run/DDU due to knee injury - healing and icing it.

15 HS Pushups
50 Toe to Head
50 Push Press x 60 lbs.

M 51 6'2" 195
33 mins. Had to break everything up into sets.
Question: is it OK to mix up the elements of the workup? A workout like today's takes me longer if I do each exercise to completion before starting the next. By mixing them, I can do the same total work in less time.

23:00 25 pike pushups, 35 t2b, 800mrun, 50 pushpress, 100 DU

23:56

Matt 19:50(rx'd)
Brock 21:00(feet on box for HSPU, rest rx'd)
Sebastian 22:33 (rx'd, slow on HSPU's)

I don't think there's any great single-under jump rope sub for double-unders. I have to do 3-4 singleunders for each double-under I get. So I jump 4-5 times for each double under. But no number of single unders takes your wind like the double unders do. I think it's worth trying to do the double unders even if you have to scale the quantity - that way you'll get better over time.

Karyn Marshall,
You're awesome and inspiring. Good luck with your recovery and the games. God bless.

M/190
23:38

21.40 rx'd

24:29
20 pp @ 75
11 pp @ 65
44 pp @ 45
Tuck jumps

Modified for knee injury

For time:
25 Handstand push-ups
50 Hanging leg raises
2 minutes speed bag 2 minutes heavy bag
20# med ball seated press complex: R-hand press/2-hand press/L-hand press, 75 reps
1 minutes speed bag 1 minutes heavy bag
22:43
M/54/6’/205
Pending Total Knee Replacement

as rx'd
14:18

19:15
Piked HSPU & 45# PP

m/40/5'11"/165

22:06 Rx

Retired Army 1SG
Clarksville, TN

#169, I was wondering the same thing. Do you need to complete each one before moving on to the next or can you bounce around as long as you complete the prescribed amount of reps for each? I feel like i stand around alot waiting to recover for some of these movements.

CFWU

19:49

#182 My thought is that anything that lets you do more work per time spent ought to be best, but I'm no expert.

25 Handstand push-ups (one heel on bar)
50 Toes-to-bar (hands hurt real bad)
Run 800 meters (felt good)
75 pound Push press, 75 reps (3 x 25)
150 Double-unders (0-50 great, 50-120 broken reps 1-7, 120-150 good.)

17:22 Still trying to figure out how hard i can push, i defiantly could have gone harder.

cash out: evened out add to 6365 Pull,Push,Sit,Squat

If I'd completed this rx'd then it would've taken over 30 min to do. That being said, I really need to buy a durable jump rope. I keep breaking mine.

25 hspus with knees on 24" box
50 jumping toes to bar
800 meter run on treadmill
75 lbs push press x 75 rx'd
150 double unders. Took way too long to get these.

26:44

Was shooting for under 30 minutes...got it.

14:54

Subbed lateral tuck jumps over bar for DU's, otherwise as Rx.

An the subs come flying in.

Subbed knees on 24 in box for hspu
Did 5 toes to bars then 45 knee ups as high as possible
Run as rx'd
Subbed 18 pound aerobic bar for 75 pound push press
And subbed 150 tuck jumps side to side over a folded mat for double unders

16:27

42/m/185
as rx'd

14:59

21/m/5'6"/160

Subbed pike pushups for the wall pushups (couldn't figure out how to not fall over)
Subbed tuck jumps for double-unders (not coordinated enough yet)

36:11

Scaled to "Pack"

Jill: 17:20

15 Handstand push-ups
35 Toes-to-bar
Run 800 meters
55 pound Push press, 50 reps
100 Double-unders

Joe: 22:40

15 Handstand push-ups
25 Toes-to-bar 10 Hanging Knees to Chest
Run 800 meters
75 pound Push press, 50 reps
100 Tuck Jumps

M/160/5'10
19:35

did the scaled version at CFZ:

15 handstand
30 toes to bar
800m
50 push press
100 double unders

time: 9'14

24:12

Scale and subs:
15 HSPU w/ feet propped on box
35 knees to elbows
1000m row
50 dumbbell push press (30kg)
300 single unders w/ doubles thrown in when I could

Hey Kelly,
Great post and pic and awesome gym!!

40 y/o m 175# 5'8"

22:42

Zak (#155), for IT trouble I recommend swimming or other water work, like aqua-running, if you can find a way to work it into your cycle (I know it's not very convenient). You might try the single sport swim workouts on crossfitendurance.com for workout ideas that are in addition to regular WODs. I would do swimming in the place of running/rowing for about 6 weeks and see what happens. Beyond that just stay well hydrated, and do very good mobility work on your calf and glute (calf tightness places more workload on the IT). Good luck.

23:01 34 M/6'00"/200

Greetins from Dominican Republic

25 Handstand push-ups9(toes on 18"chair)
50 Toes-to-bar(broken and paired with HS PU)
Run 800 meters
75 pound Push press, 75 reps(3x25 reps)
150 Double-unders

did in reverse order using DU as warmup
18:26

Double unders brutal at 7,500 feet above sea level.

26.02

M/45/5'11"/178

Um...ouch!
10 HSPU as Rx'd
6 HSPU toes to wall
9 HSPU knees on GHD pads
50 TtoB...very broken
Run 800m
75 push press, subbed 65-lbs, (also broken)
150 tuck jumps with 2.5-lb plate in each hand, simulating jump rope spins. Sadly...I don't have a jump rope!

For what it's worth: 19:24

Subbed 1000m row for run. All else as rx'ed. Double Unders killed me, but I was happy to get 15-20 at a rip. 3 weeks ago I was still alternating single-double-single-double, so progress continues.

23:40

That C2 Model A in the photo is SWEET!

25/M/6'1/225
18:56
Sub'd 300 single jump rope for 150 double unders. Great workout!

30:50
T2b kills time

m/31/5'10/85kg

12:37

T2B were a bit cheeky...

15:15 rxd

25 Incline PushUps
30 K's to E's
800 M run
75 65# Shoulder Press
150 Double Unders
26:48
Good Workout

26:30 rx'd

For time:
25 HSPU with feet on bench
50 TTB
run 800m
75 shoulder to overhead, 65#
150 DU's

21:08

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
300 single-unders

20:05

did that WOD today.

As RXd- 19:21. T2B were killer!!

did that WOD today.

As RXd- 19:21. T2B were killer!!

Rx'd 0:31:24

Bro
5'7
151 lbs
only been crossfitting for 1 month, I ain't never looking back.

Oh, and I threw up. In the gym, where no one does crossfit... but me. So I laid slain for a good 10 min on the floor. Got salty looks, but I don't mind, I likes it.

20:57, subbed T2B to K2E..
good fun.. shot for under 20.. almost

m/27/5'7/73kg

30 military press 30kg
50 t2b/k2e
Run 800m
75lbs push press, 75
50 24'' box jump

19:14

Recent CF convert - spent a couple month picking a few WOD's each week to mix in with my traditional workouts, then switched over to CF workouts full time (along with volleyball, running, biking, and swimming) about 3 weeks ago. Very noticeable difference in fitness in a short time.

m/32/6'2/217#
21:19 on this - had to fit it in a day later.

17:11 rx'd

As rxed 31:20 damn those toes to bar and my first time doing hand stand push ups.

15 HSPU
30 Toe Touches
Run 800 m
50 lb PP X50
75 double unders
19:19

13:53

300 (punitive) singles for jump-rope.

M/41/180

Just like Kevin C:
5x5 BS
then 50%
13 hspu
25 T2B
400m
38 PP 70lb
75 DU

12:01

ALMOST like Kevin, just 3:30 LONGER, and only 70lb PP, and a single under between each DU. Nice darn job Kevin!

f/35/145

for time:

25 HSPU's (feet on bar)
25 T2B (1st time, usually sub K2E)
800 m run
75 push press w 20lb bells (40lbs)
150 jump ropes

18:03

M/41/5'11"/158lbs

Substituted 50 Knee to Chest sit ups as I have low ceilings (6'2") and can't use a chin up bar. Otherwise did 17:07, broke up push press in sets of 25, did handstand Push ups head to floor, full extension, no kipping, 12/6/7. 3:06 split for 800 meter run, my Double Unders still need work. Could not manage more than 6-15 at a time...or less. Have a speed rope though!!!

M/32/5-10/200
25:00 subbed K2E for toes-to-bar

DID IN 29 min yesterday. i suck. 29 hspu, 34 t2b, 800m, and 40 push press @ 65. said hell no to the double unders. i'm not coordinated enough for this. my technique for t2b sucks!!! oh well, it hurts real good today

For time:
25 Handstand push-ups [sub 25 pike pushups]
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps [only made 50]
150 Double-unders

28:17

20:47 as Rx'd

m38/5'8/168

as rx'd 24:18

M/17/6'0"/168
17:46

M/21/6"1'/210

25 HSPU's (knees on 24' box)
50 toes to bar
800 meter run
75 push press @ 75#
150 single unders

26:19

HSPU: head to abmat
31:50 (double unders fell completely apart and ate up a huge amount of time at the end)

1:08:18

hspu with feet over bar on powerrack, did 300 single unders rest as rxd

20:56

AM 3mile run

PM WOD 29:24:85

Work on handstand push ups, must warm up shoulder and attempt to touch head to floor. Not breaking plane yet.

25 toes to bar/25 knees to chest.

sub 500 singles for 150 Doubles.

m/32/5'11"/180

As rx'd

17:55

10:28 RX

15:25

29

22:20

m/43/5'6"/150

subbed 50# pp

22:56

HSPU w/ knees on 24" box; 65lb push press.
19:53
Completed on 1 Mar.

23:22 subbed double unders for 3min on jacobs ladder...one of my favorite wods to date

19:13 as Rx'd
m/32/160/5'7"

17:34 (Rx'd)
m/34/139/5'6''

20:28 rx'd.

10:20 (rx)

Corssfit Lions, North Vancouver BC. Canada

44/m/176cm/72kg

Sub'd 800m row for run

20:39

HSPUs 8/6/6/5
T2B 20/12/10/8
Row 3:10
PP 10/12/12/12/10/10/9
DUs 20/30/30/30/40

Looking at the number of sets I needed for each exercise one can quite clearly see where I lost time.

Sub'd 100 20" Box Jumps for 150 DUs

26.30

M/ 38/ 134 lbs/ 5'-6"
As Rx: 13:42
Good WOD.. I think it could have been longer.. or each set could have had more reps.. I was thinking of increasing the PP weight.. I should have I think... even though I broke it up.. if I had used 95 or even 105 or 115 I would have probably broke it up a very similar way... I did it in 10 reps each set, one set 15 at almost the end. I took about 5 secs break and then right back on another set. I really only felt the stations in the last few reps.. I felt the HSPUs in the last 2 reps. I felt the last 10 of the Toes to bar.... I used rings and did toes through rings..... I felt the run in the last 30-40 seconds but that's where the benefits are... I was surprised that I tripped up a few times on the DU... I can usually do 150 unbroken, but my forarms were a bit fatigued from the PP I guess... that's why I was also breaking up the PP.
Good FUN fast WOD. My stations are a little spread out over the gym, but late at night I can get away with hogging 3 different areas.
I had to do the run on the treadmill, but no big deal.

33 yom, 190 lbs

29:02 as rx'd

34/M/190

as rx'd

20:23

M/34/5'7"/180

Rx'd 20:24

M/40/215lbs/6'3"

As Rx'd

17:55

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Tuck jumps

18:20 (pr)

21:42 rxd

M/39/5'10"/185

19:15

Hs push ups-15lb plate, ab mat
50 t2b
Accidently did 11 pp before realizing I missed the run
800 m run
75 pp-restarted (45lbs) What's rx for female? Same?
150 DU

For time:
25 Handstand push-ups - (piked)
50 (captain's chair leg raises)
Run 800 meters
(50 pound) Push press, 75 reps
150 Double-unders

28:45

M/1,68 mts/ 68,5 kilos/ 39
Rxd
16:25

13:04 rx'd

3/2...29:03...158/181...300cal
15 unassisted HSPU's to Abmat (5 then 2's)
35 TTB (10,6,then quick drop off)
800m (intentionally slow)
50 PP @ 75# (all reps of 10)
100 DU's (getting much better at these)
Not fast but I felt good & pushed it hard. Finishing HR @ 170.

14:35 after 2.5 mile run.

16:43 Rxd

M/26/165 GregA-WU

As rx'd, 21:25

23:46

Heh, screwed up the stopwatch, but somewhere around 15:00

done on 3/4/12

as rx'd

23:30

lost a lot of time on the PP's

500mC2 Row, 400m Run, CFWU x 2

Still carrying back spasm/pull

50 bench press at #95
50 Toes2bar
800M
75# PP
75 DUs

Time mismanaged estimate 35min

17:25 rx'd

m/38/5'9/182
CFWU-3. Reg except pushups instead of HSPU 3rd. Superman. Burgener
18:52
HSPU slow after 1st 11 or 12. Trouble kipping on T to B. Run not too bad. On TM. Good job pushing on 1st 35 PP. Didn't set bar down on those. Just some pauses. DU OK, but tiring.

21:45.
HSPUs w/out kip in 6 sets. T2B in 3 sets. 800 slow. PP sets of 10-15. DUs were horrible.
I conducted a 5x5BS before. Lots of time available to cut.

22 mins 12 secs. I really enjoyed this workout. Could probably do better, T2B were slow. Nailed DUs 70 in a row!

As rx'd

23:48

12:25 @ home. HSPU hands of 35 # bumpers with abmat in the middle

Do these times include rest time or actual time. This is my first workout coming from wrestling and dang I took 40 min

pack: 20:55

22:58 - I really stink at toes-to-bars and the presses were interesting.

36 yom 203 lbs.

28:27 with 7 laps inside garage (over 800 meters)

15:29RX

28:33 w/ 1k run, 300 single under subs. 1k row wu 3:58.

sub 50 situps (bar not up yet...)

15:41

19:55

22:49 with 50# vest on during run.

40yom 601 210#

21:22

Sprinting at walking pace!

As RX'ed:

17:40

Double unders need some work, kept catching on my shoe, had to take them off and go barefoot.

20:24

M/174/32/5'7"

as rx'd 29:30

Mrs. Miyagi
10 HSPU then 15 shoulder press with 25# DB and 55# PP. Rest as Rx'd.
24:02

19:21 with a 45lb push press

F/36/110lbs/5'0"

Sub 600 su - 25:13

For time:
25 Standing Shoulder Press, 145 lbs
50 Leg Raises from Vert Knee Raise
Run 800 meters
75 pound Push press, 75 reps
150 bench jumps, 16 inch bench

20:09

Alternated SSP with Leg Raises (would've done TTB, but the bar wasn't available) and Push press with bench jumps. Lots of subs, but felt like I still got a great WOD.

M/27/5'11''/200

14:29

03/15/2012

Subs:

25lb wgt'd dips for HSPU

Tabata battling ropes for 800m run

Hvy rope for 300 reps for Dbl unders.

28:40

51/m/190

Banded HSPU, 24:22

17:38
800 meter run on the aud gym fast treadmill
Done 10 mins after bench press 5x5 and two max lifts.
Earlier in the day I did the crossfit games 12.5 work out (102 reps). Shoulders are gone.

M/47/163

27:09 -Rx

21:29
800m t/m run @3% and 14kph

subbed 30 lbs. dumbbells in push press

went 40 minutes, got to 41 DUs

As rx'd, 16:22.

Did HSPUs 5x5 with just a quick breath or two in between - in a little over a minute. T2B in sets of 10 - took about 5 minutes. Tried to recover a bit on the run, ran at a slow-ish but comfortable pace - 4 minutes. Did push press 30-20-15-10 in ~4 minutes. Struggled a bit in double-unders, but got them done in a bit over 2 minutes. Had my first experience being forced to stop during double-unders (instead of just stopping after a miss) - I was at 90, and had 78 in a row, but was starting to get gassed, so I broke. Fun WOD.

in filter, as rx'd, 16:22.

feet on 30" box for HSPU, the rest as rx'd
18:59

CFWUx1
23:52
DUs:30-20-30-20-21-29

Mitch: 26:09 pushups, knees to chest, 400m, 25lbs PP, 300 singles

good workout. Heavy on the shoulders, push-press seemed to take forever lol 18:43 RX'd :)

29:48 rx'd.

18:20 as RX
treadmill