Beast of a workout, I'm putting this one on my to remember to try list.

This will be a fun one on my second week of CF.

What's a good alternative to ring dips? No rings at my college gym that I know of.

M/42/140
#3 add ten pushups per round!
Hand release would be optimal
Lace em up! Under 4 mins per 800

What happened to the great quotes? So much for inspiration of the greatest muscle, the mind.

A quote for #5 "It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." -Leonardo Da Vinci

Would a chest dip be a good enough substitute for ring dips?

M/42/6'3"/259#
12/8/08

Row 1,000 meters 4:28
10 round couplets 24:58
10 pull ups
10 ring dips w/purple band
Row 1,000 meters 4:37
Total time: 34:03

Tough to pull 259# 100x after rowing 6k yesterday and 1k to start the WOD. Glad it is done!

Bar Dips 3 to every 1 Ring Dip.

I think 300 Bar Dips might be a little excessive but if you can do it go for it. Looking forward to this one. Might be my last WOD in Afghan Land.

This is gonna be a doozy. Can't wait to do it tomorrow.

scaled
black band assisted pull ups
last five couplets regular dips vs ring dips
all around form was shit
23:15

Adding a set of pushups to each round (10). No rings in the tiny FOB gym here.

@ Joe

How about 10-20 dips on bars or 20-30 dis off a bench?

Oh boy... this one sucked
6'3" / 210lbs / 25yoa / male

As RX 25:49
....and my hands are raw...

30:20
24/F/130lbs

Run 800m
10 round couplet:
10 assisted pull ups
Subbed 20 bench dips for 10 ring dips
Ran 800m
Time - 24:57

31:43

m/46/185

27:48

27m/140lb/5'6

19:46 rx

Those ring dips were a lot harder than I thought they were going to be. Im sure my form was terrible on those 2 sets.

24:35

24:30 rx

3:30 1st 800m
20:00 couplet
4:00 2nd 800m

Correction:

24:30 rx

3:30 1st 800m
17:00 couplet
4:00 2nd 800m

Germany, Münster

M 38/187/5´11

17:22 min rx

I cannot seem to figure out what a couplet is....

Also does everyone warm up before doing these workouts?

m/43/5'6"/145

22:05

Rx'd apart from last 3 rounds of ring dips where I had to scale by touching the ground with my feet
31:38

Holly ring dips Batman! Rx 45:43. Right shoulder very sore.

m/36/136#

subbed regular dips for ring dips 1:1

30:04

@ comment #5:

Train for shape, strength will follow. -- Siegmund Klein

I can't wait to hit this WOD. Bring it on! Still working on improving my run since my back surgery but I'm going to try and keep the 800m under 4:00.

M/44/5'11"/200

800m run
10 rounds of:
5 pull-ups
10 push-ups
800m run

22:00

m/24/187/5'11"

no rings so added 10 push ups per round

23min40

warm up: 2k rowing 7min08

squats: worked 3 reps sets until 320lb

Didn't puke... but it was CLOSE!

m/38/6'/170

Don't have rings in my gym. Per the advice of post #4, I added 10 hand release pushups per round. Only did the Pack workout.... 7 rounds.

800m run
7 Rounds of triplet:
10 pull ups (assisted)
10 dips
10 hand realease push ups
800m run

30:21

Brutal... can't wait for tomorrow!

Rx'd - 19:22

36:50 not rx'd, bar dips instead of ring dips 1 for 1.

31/M 5'6'' 150lbs
RX'd 13:22

Rx'd 20:21 This work out almost kill me..

This is a great workout except i ripped up my hands doing pullups in pheezy so pullups are gonna hurt

Subbed run for 1000m Row
10 Couplets of:
10 Pull Ups
10 Bar dips
1000m Row

22:01

27/m/5'9"/181

26:33 rx'd

First wod with new rings! Worth the purchase

18:52 Rx'd

Finally, no goats!

FOB Salerno

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Dip, 10 reps
Run 800 meters

Last round or so, wrist stopped stop watch. Re-started for run; 20:15... Figure between 21-22

M/32/5'10"/150

23.05 Rx'd

Runs were both sub 3:30
Pullups were unbroken (gymnastic kip)
Ring dips were the slow part. 1st 2 or 3 sets were unbroken, then a couple in 2 sets of 5, and the rest in 3 sets of 4-3-3.

Followed with 10-15 minutes of shoulder mobility ala Mobility WOD.

Recovering from chronic shoulder issue. This was the highest volume of ring dips I've done in a while. It felt good today, we'll see what tomorrow feels like.....

M/26/1.67m/60kg

Subbed HSPU for ring dips.
20.21

M/42/203
27:04 Rx'd/bar dips (no rings)

last 2 sets of dips blew!

M/32/6'4"/225

I'm LOL - I kept reading everyone's time and being really confused, until I realized I did this one all wrong... I read the WOD as warm up with an 800M sprint, and then do ten rounds of pushups, dips, and 800M...

So I just ran over 5.5 miles worth of 1/2 mile sprints... The pullups and dips were such a nice break in between each 1/2 mile sprint. You can't imagine. First 800M sprint was 3:18, and by #7 I couldn't finish 800M, and split 'em into 400M sprints at a 5:30 mile pace.

God I'm retarded. I did Sunday's 5K in 20:24. This SNAFU took me 1 hour 11 minutes... Too funny. I am seriously well-done right now.

M/25/189

As rx'd 32:32

run 800m
10 rounds:
10 pullups
7 ring dips
then
run 800m

26:41

M/20/72in/205

Rx'd 21min 24sec

did 400 meter runs and only 5 rounds of couplet

14:48

25/m/6'2"/276

28:58.0

800 meters 4:34

4 rounds:
Jumping Bicep pullups
Assisted dips 100 lbs

1 round:
Jping Bicep pullups
Assisted dips 160 lbs

800 meters 6 mins

Ashley - The couple is the pullups and ring dips. It is always important to get a good dynamic warm-up in before doing any workout, but especially when doing CrossFit.

The "official" CrossFit Warm-up as stated in the FAQ section of the website is:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

f/48/5'7"/145

800 meter run
then
10 RFT
10 pullups
10 ring dips w/red band
then
800 meter run
29:48

did strict presses 5x3 up to 100lbs before wod.
shoulders wrecked!

17:16

Runs were closer to 1k (2x city block plus enter and exit from 2nd floor gym). Otherwise as rx'd.

21:23.

M/25/200lbs/71"
800 meter run
10 rounds of:
10 pull ups
10 dips
800 meter run
34:06

M/21/203/6'0"
As rx'd 23:52

19:35

m/31/72/180
17:25 rx

M/21/155/5'5"

24:55

Kinda puked.

14:45 as rxd

wow.. This was brutal! Did pheezy on monday and those lats were not ready for this.

42:44

3% incline on threadmill, the rest as rx'd.

looking forward to the next time this is wod, I'm gonna CRUSH that time :O

i don't have rings in my college gym, just a regular dip apparatus. Should I just do 15regular dips instead of the 10 ring dips?

So, I feel like I did this one wrong, I was supposed to run about 8k meters by the end of this right?

@59: Viktor, what was your time?

#24 - a couplet is one round of the two exercises for the presecribed number of reps. In this case, the couplet is 10 pullups and 10 dips. So you would run 800M, then do 10 pullups, 10 dips, 10 pullups, 10 dips, etc until you've done the couplet ten times. Then another 800M run.

At least that's how I interpret it.

15:45 as rx'd
last 800m was rough

25/m/6'2"/215lbs
31 minutes even.

can someone please just post videos of annie thorsdottir working out. or just talking. breathing even, i'll accept videos of her simply being alive. man, oh man.

36/M/6'00/183

27:43

Finally back on the main page.

@60 it was seriously like an hour and I know I'm not slow

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Time 34.53 min

Dixon - This one smoked my arms

24:10 as rx'd! Feel great!

Carole
F/53/5'6"/138

row 4 minutes
5 rounds of the couplet:
pull-up, 10 reps
bench dips, 10 reps
5 rounds of the couplet:
push-up, 10 reps
bench dips, 10 reps
row 4 minutes

20:18

Kevin
M/53/5'11"/176

Made up clean and jerk workout.
7 X 1 at 165#

m/52/150
42:07 dips killed me and 2o mph training breeze was very helpful one way brutal the next. Great WOD.

19:20, dips on bench

33:22 Rx'd

-First 800m in 3:02
-Pull-ups all unbroken
-Ring dips -- the killer today -- strict gymnastic form in hollow body position, full ROM, no kipping. Carl Paoli makes these look so easy...
-Second 800m in 3:22

M/26/5'10/157

subbed bar dips for rings 1:1

18:53.9

as rxd @ bfcf
24.13

28:30
rx'd

6'0" - 180lbs

Substituted bar dips for ring dips since I don't have access to rings.

25:47

Treadmill for Run everything else as RX'd 22:37

M/31/5'9"/195

Dry Heave City

23:34

I did Ring Push ups instead of ring dips...a lot harder than normal dips ( i can do those easy) and did assisted pull ups (i'm fat) and the rx'd run, took about 50 minutes, hopefully I will get to the 20 min mark with in a year or so. This was my 1st cross fit workout ever, I have been doing the Spartacus workouts through mens health for about 3 months and got board so I want to try this now. Pretty tough.

32m229

24:11, runs on treadmill

I did all the workout took me 36min dam at the end the ring dip were soo hard

Been away for awhile.

38 mins with subbing bar dips for ring dips.

Started with body weight on both, but after 3 sets, had to move to assist machine. By the end, I was pitiful.

I hadn't realized how bad I had gotten on both, but still proud to have finished.

M/32/205/6'0"

23:20 Rx

No rings, substituted bar dips. All else RX'd
M 150 43 21:20

@ #24 Ashely a couplet is simply any two exercises put together. Triplet would be three. So on

Very excited for CrossFit for Hope!

18m29s

M/41/260/5'11"

My first week of WOD

WA pullups & dips

40:47

m/50/69"/130

26:58 as Rx'd, that was a smoker!

M/34/6'3"/200

18:24

No rings... bench dips

16:43

"Blue"

Three rounds for time of:
Row 500 meters
21 burpees
Run 400 meters

As rx'd, 16:55.

I really do not like this WOD, which is why I do it once a year and that is all. It is just an all-out sprint - there are no places to hide and rest. Pacing was good today - last round was my fastest with 1:48 row, just over 1:00 for burpees, and a 1:33 run. Fourth time with this WOD, but first time doing it at home - transition time from the gym to the 400m course added a bit of time to each round.

Mel

"Blue" 1-18-73 / 4-11-09
RIP

in filter

"Blue"

16:55

Sub'd:

Row 1k - 3:47
10 set of:
10 pullups (all unbroken, butterfly)
10 bar dips (mostly broken 8/2, 7/3) - 16:02
Run 800m - 20:30

Planned on doing rows, but only one rower at globo and it was taken when I was heading back to it, so I turned around and headed outside for a run instead.

M/32/6'2''/265
34:03

Was told not to swing while doing pull-ups at Globo

Day one of Crossfit, invited by a friend. Going to be AWESOME!

22:52 as rx'd

Great wod! 18:30 but had to make the ring dips 15 pushups becasue of a heeling shoulder injury. still great workout, by buddy did it in 25 min.

@ # 59/66 viktor

You should have only run once at the beginning and once at the very end. Couplet mean the following 2 exercises... Read it like this...

Run 800m

10 rounds of:
Pull ups - 10 reps
Ring dips - 10 reps

Run 800m

So 1,600m total run
100 total pull ups
100 total ring dips

As rxed 16:55 at Crossfit Zurich this morning.

Second week in CF, AWESOME workout!

27:25

M/36/6'4"197

Bar dips instead of ring.

23:40

M/20/193/5'11

22:03

M/29/6ft/210lbs

28:07

Subbed assisted pull ups and bench dips
800m splits - 3:40 and 3:31. Wasn't gassed from the run = cardio is getting better. I need to get back into a real gym so I can get my pull ups and dips back.

m/21/5'8/160

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Time: 17:51

Lung smoker!

m/44/160
as rx'd ran on treadmill
19:10

20:07 rx'd
1st workout back from pulled serratus.

50% day, 400m, 5 couplets: 10 pu, 10 bar dips, 400m

8:04

Avg HR 181, peak 193.

C&J, 1,1,1,1,1,1; 80, 100, 120, 130, 150, 150

Outrageous job Carole, and impressive as always Kevin.

Did 1/2 rx (ie distances=400m and reps=5). Dips from bar v rings.
14:18
m/55/155

Run 800m
10 round couplet:
10 pull ups
Subbed 10 push ups for 10 ring dips
Ran 800m
Time - 15:42

26:33 rx'd
First wod with my new rings. Awesome!

M/6'5/225

First week of Cross fit...

800m: 5:06
10 Rd Couplet:
5 Pull Ups (working on Kipping)
10 Dips (assisted)
800m: 5:13

Total: 32:19

Complete 30:15

Ran 800, PU as rxd, dips as rxd until rd 5 transitioned to HRPU for pec. Starting rd 7 pullups, hand tore pretty bad, ran 800 and called it. 18+59, PAC. Too much chalk.

m/19/5'7"/177

as Rx'd 19:07

2012-04-11: 17:22. Sub 5 HSPU for dips.

Thank you for the help! As you can tell I'm new to this......should I go straight into the workout or do a specific warm up?

24:21. Rowed 1000 meters and ran last 800.

25:44 as rx'd m/51/168 lbs

M/19/170lbs
15:50 Rx

M/25/195
Run 800m-3:15
10 round couplets-14:32
10 pullups
15 bench dips
Run 800m-4:00
Total time: 21:47

m/28/179/5'11''
Rx'd: 22;48

M/25/187

800m
10 rounds of
10 pullups
10 bar dips
10 knees to elbows
800m

Time: 33:44

Pullups killed me. I have yet to master the "kip".

Holy pull ups batman...

29:03

as rx'd

28:32

26:00 flat as Rx'd

18:40 rx

as rx'd

21:20

Sub 1K row for runs. 27:20

m/42/6'1/239

subbed w assisted pullup and dip (sigh).
cheered on by my one year old son.

24:00

33 yom, 190 lbs

18:22 as rx'd

Why are so many people changing the Rep count that's BS. I understand not having rings and changing to bar dips or some other type of dip motion but why change the number of reps. These are body weight workouts. Even if it takes forever just Rep it out.

@110 Ashley I usually will do a general warm up with this type of WOD. I will switch to specific for a strength WOD. You can mix it up though. On the FAQ page there is a decent general warm up.

rx 27:53

m/37/5'11"/170
Rx'd: 23:42

What's the point of posting times for workouts that barely resemble the WOD? I get it if you sub standard dips or push-ups for ring dips, to a certain degree that makes sense.

25:29 as rx'd

as rx'd
20:13
pull ups unbroken, dips...not so much

m/23/71"/165
As rx'd:
22:38

That was awesome.

RX'd 26:01

bar dips
35.05

28:22 as rx'd

bar dips
22:22

M/30/165
Rx 27:16

no rings did regular dips. 22:16
touch front of shoulders to pads then lockout on dips
6'2"/215/36

27:45, rowed 1K instead of run (last 1K was brutal thanks to the dips), pack (7 rds with bar), had to sub rings with blue band since globo doesn't even have a dip bar and jumping pullups, no strength for some reason today

20:34- did muscle-up dips on a pull-up bar instead of rings, left the arms hanging!

M/27/6'/180
21:37 as rx'd
100 each of the dips and Ring pullups didn't help my time today,
Thanks pukie! Better workout than the one I made up yesterday.

m/52/158
29 min
last 4 rounds of dips were not ring dips.

3 mile run
22:30
then 4 rounds
10 Pulls
10 Dips

42:47. Started as RX'd, but last 5 dips with legs elevated. Both pull-ups and dips broken in small sets. Phew, I got a long way to go! Maybe I shoulda done jumping pull-ups to keep the WOD moving better?

F/35/5'/105

WU: samson stretch,shoulder rolls
3rnds: 20goblet with 35lb kb,20bfsu

WOD:RX'd baby!!
800m:3.54
22.38
800m:4:06

Total time: 30.39
My hands are fine fron the PUs. Focused hip drive and opening the chest,shoulder blades touching. Did kipping PUs 5,5

Ring dips just sucked. I treid to focus on what the wod demo said, kickinng fromm the ground, pushing from hip and legs, and keeping my chest "foward". My inside of my forearms are RAW,raspberried, skin peeled..very attractive. Felt really great to complete this one!!

Good Job ALL!! WOOT!!

As rx'd
Brock 33:55
Sebastian 20:25
Arms still shaking

As Rxd
30:55

22:31 rxd
Gonna be fun doing that PT test tomorrow...

Greg P
M/24/73''/258lbs

56:53
Did the pull ups with a green band(not sure what that means)
Did ring dips on dip bars, Excellent reps with kipps
Little knee problem today so runs were slow

Just couldn't seem to push myself today, good workout proly performed

Did this almost as Rx'd (don't have rings, so I did bar dips) - 30:13. 2nd week of crossfit and as a HITer, I'm not yet accustomed to the volume, but I am loving the workouts!

subbed with band assisted pullups and regular dips

35 minutes

M/6'0"/261/25
No rings available, bar dips

27:54

Pull-ups killed my time

m/37/6'/185

27:38 rx'd

down to singles on the ring dips big time

M/25/5'9"/160

21:51

as Rx'd

Back Squat 3-3-3-3-3
245-255-265-275-280

WOD
15:34 (subbed 30 MU's for 100 PU/100 Dip)

M/29/172/6'2"

First CF workout...just getting on board. As Rx'ed - 24:03. Last third of the workout sucked! Awesome routine though...

31:01

24:45

scaled down to 7 rounds of the couplet, the rest as rx'd
22:53

Did a full mile for each run and did all 100 pull ups and 100 dips with a 25# weight on the dip belt. 36:27

It was hard.

m/40/5'11"/165

26:55 Rx

Retired Army 1SG
Clarksville, TN

55 minutes

regular dips instead of ring dips. But i did 30 reps per round for the dips instead of 10 (300 total). Didn't go down quite as far as i should have on the dips.

55 minutes
did regular dips instead of ring dips. Did 30 reps per round for dips instead of 10. Didn't go down as far as I should have on the dips.

M/31/213

22:58
5 rds of couplet

M/21/6'/187#

Bleh, thought I'd be tough guy and go for dead hangs. Got through the first 4 sets (first 2 unbroken) because I gave up and kipped. Both runs under 3 minutes (pumped on that).

32:00

M/36/5'11/166#
Sub 600M run otherwise RX
26:12

F/35/5'/105

Wu:3rnds of 20 goblet squats(35#kb),20bfsu,shoulder rolls w/pvc,smson stretch

800m:3.54
22.38
800m:4.07

Total time: 30.40

Finally a wod done rx'd!!!
Pu's were done 5,5 hands are good love chalk
Ring dips were suckfest!!! Forearms are skinned,RAW, and raspberried!!! Anyone getting this??

28:50 as RX
I haven't done a true WOD in a while. It feels good to be back.

M/18/6'0/195

Parallel bar dips substituted for ring dips 1 for 1; otherwise as RX'd.

20:28

Running with pumped lats is definitely a challenge. Great workout.

subbed hand release PU's for ring dips

17:20

First 800 = 3:05
Last 800 = 4:35

25:50
Subs:
biked instead of run, 8 minutes
160lb pulldown instead of pullups
parallel bar dips

Rest day for me. Did Tabata planks with kid, and 9-7-5 pushups - situps (around 1:16 for each of us).

Then hacked around with mostly bodyweight stuff at Y for 30 minutes:

- tuck levers to 1 min total (:50, :15)
- 10-second dead hangs, various grips
- skin the cat-like move on Smith bar
- row 125-250-500 meters medium pace
- 65# db farmers walk 50m
- 5-4-3-2-1 rows to Smith bar
- 5-4-3 elevated feet pushups / scap pushups
- L-hang negatives

24:30

24:30

27:05

Subbed 1:1 bar dips for ring dips

subbed 1:1 bar dips
20:15

M/32yrs/6'0"/180#

25:07 - No rings available... subbed normal dip's and that was plenty tough!

As rxd 22:20. Ring dips were tough!

44/m/176cm/72kg

As rx'd

21:20

Unbroken pull-ups and 9 minutes halfway through let me hope to finish sub 20 minutes, but then the ring dips became very slow.

36:51 as rx'ed

Halfway through I had 17 minutes on the clock, so I tried to match that time on the back half. I didn't meet that goal, but it was a good incentive. I tried using a kip on the ring dips, and that helped.

42/m/185
as rx'd
runs on treadmill

15:25

F/41/5'6"/150

Run 800m
10 rounds of couplet:
5 pull-ups
5 band-assist ring dips
Run 800m

20:15

did 400m run and 5 rounds of couplet

14:48

19:10 sub bar dips

29.23 as Rx'd

Can definitely be done faster next time.

22/m/5'11"/171

5ft 9, 80kgs, 23 years!
A word complete in 27.03 minutes!
Was a toughie!

22:17

Raw hands, it was fun tho

First ever crossfit workout, had to switch to normal dips at set 4. Absolutely loved it afterwards, completed in 23 minutes not perfect form though.

Only five rounds of the couplet ... 23:38

Used rings but did L-dips with feet on bench, pullups rx'd 14:35.63 sans 800m runs.

To #48, Richard, did the same thing, was and still am totally wasted.

Did it on 24:02 minutes. The last 800 was hard though.

Subbed 3 dips for every ring dip. Finished in 44.59

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Hand release pushups, 10 reps
Run 800 meters

20:31

M / 34 / 6'0 / 232

subbed bar dips for ring (1:1): 36min 06sec

F / 27 / 1.64m / 55k

800m run
10 rounds of the couplet:
-10 pull ups
-10 dips
800m run

time 31:13

This WOD was a beast, however I finished it!
rx'd 33:05

21.12 Me- Rx

18:40 Wife - Five rounds of couplet

24:25. All pullups unbroken, dips broken like shattered glass after first 2 rounds.

M/36/162/5'10
Rx'd....
23:17
ring dips slowed me down....

Hard! 44:40
Last 15 dips moved to parallel bar :(
The dips were the ONLY thing I struggled with. Major goat!

30:29 rx

30:11

1:13:31

M/28/6' 180

19:38 as rx'd

Finally used a walking meter to mark out the distance in the street for these runs. Built a pull-up bar outside recently and hooked up my rings to it so that I wouldn't have to waste time moving places between exercises. Tough

m/29/5'8"/183

34:34 w/ 1:1 bar dips

m/26/5'8/170 15:52

26:55. Ring dip are always rough!

M/31/5'2/150
24:22
would have been shorter but, my Iron Gym decided to release itself from the door jam. So, I had about a 2-3 minute recovery time which included laughing and fixing a bruised ego. LOL

To Everyone on Here, Lets Keep it Up!

M/26/5'7"/144

As Rx'd: 19:09

Ugh, just one of those days I guess...

24:40

22:02 as Rx

Loved this one!

M/168#/38/6'

22:02 as Rx

Loved this one!

M/168#/38/6'

M/ 38/ 134 lbs/ 5'-6"
As Rx: 18:31
I did this one EARLY in the morning... OUTSIDE.. so much more fun to do these type of WODs outside... nice to get FRESH air and to actually run... not run on a treadmill like a rat.
Anyhoo, I'm sure that I ran a little slower as I'm not used to real running, but it was much more enjoyable to kick it up and actually feel yourself running faster, etc.
I brought my rings and had to do the pullups on solid rings at the playground... no pullup bar...I would have brought my bar, but then I couldn't hang my rings to dip.. I think it was a little harder and a little more range of motion for the pullups... anything different is usually preferred by me.. change it up whenever possible.
I was looking forward to this WOD.. I liked the idea of this and the last run 10 couplet run WOD... I was interested to see what the difference in time would be for this vs. the last one. I was quite a bit slower on this one.. I was mostly unbroken... I started to do 8+2 & 7+3 & 6+4 for the last few sets of dips. I did almost all pullups unbroken.. I broke up the last 2 sets... into 8+2 & 7+3. I really broke those up for saving time.. I could have gone unbroken with the pullups, but then I thought I'd be going to too tired and the next reps would required a little more rest.
FUN WOD.

31:32

800m run
10 rounds of the couplet:
-10 pull ups
-20 regular dips
800m run

200 dips! damn! personal improvement =D

f/31/137/5'5

Pack Workout (Same except 7 rounds of the couplet)

Assisted pull-ups and dips (25 lb. assist)

23:26

During warm-up I did my first pistol. Afterward, deadlift practice and PR. I love crossfit!

29:22 as rx

M/ 38/ 134 lbs/ 5'-6"
As Rx: 18:31
I did this one EARLY in the morning... OUTSIDE.. so much more fun to do these type of WODs outside... nice to get FRESH air and to actually run... not run on a treadmill like a rat.
Anyhoo, I'm sure that I ran a little slower as I'm not used to real running, but it was much more enjoyable to kick it up and actually feel yourself running faster, etc.
I brought my rings and had to do the pullups on solid rings at the playground... no pullup bar
I was mostly unbroken... I started to do 8+2 & 7+3 & 6+4 for the last few sets of dips. I did almost all pullups unbroken.. I broke up the last 2 sets... into 8+2 & 7+3. I really broke those up for saving time.. I could have gone unbroken with the pullups, but then I thought I'd be going to too tired and the next reps would required a little more rest.
FUN WOD.

I had no idea this would be such a killer. I thought I could fly through it. Good Lord, not even close. 25:12 as rx.

Loved it!

Run 800m
5 rounds: 8 pullups and 8 dips
Run 800m

20:44

Did the one half version. Scaled exactly like mas.

8:21

Very nice job Mark!

28 min

First:
Run 800 meters

Then:
7 rounds of the couplet:
Pull-up, 10 reps
Dip, 10 reps

Finally:
Run 800 meters

19:58

22/M/5’6”/160
CFBD: 2/27/12

29:25 no rings did regular dips as rx

25/m/185
800 m. run
20 rounds of couplet:
5 pull ups
5 dips
800 m. run

19 min 02 sec.

17:35 w/ 6 rounds instead of 10

m/42/157

22:10 as rx'd

M/35/5'4"/144lns
As RX'd
16:23

28:22

24.58 rx'd

M/40/6'4"/243

28:27

Rx
19:31

45:24...ring dips hurt. 1k row wu 4:02. abmat x18 post.

1k runs.

At work, 25:54

HayFo - 24:11 @ CFAI

5ft 22yr 140lb rx 19:52

19:08 rx'd

hand tore on this one - did bar dips instead of ring dips

28:20

Feeling absolutely exhausted today, so i reduced the intensity.

22:20

800m run
8x
- 10 pull ups
- 10 bar dips
800m run

Pull ups were strict - Weight bar over top rung of squat rack, and on round 4 onwards assisted with elastic band.

M/27/167

As rx'd, runs on treadmill 3% incline - 23:47

Scaled to "Pack" so 7 rounds of the couplet instead of 10

Jill 19:13 with assisted pull-ups.

Joe 23:49 std. pull up, no rings.

19:47 on the fast treadmill at the auditorium.

RX 28:29
Pullups unbroken
Dips 2 sets unbroken, then 3's and singles

500mC2 row, 1 rd of CFWU

Pullups broken 5s n 5s w/ alternating grip
Ring Dips 6+4s

39:55, at least I finished..

800m run
10 couplet:
10 pull ups
10 dips (no rings)
800m run

25:50

as rx'd: 23'51

M/44/5'6"/158

800m
10 couplet:
10 pull ups
10 dips (no rings)
800m

28:31

M/34/177cm
800m row
8 rounds P-U/Dip
800m row

27:15

As rx'd:

31:00

18:08
7rounds

18:08
7rounds

18:56 as rx'd

M/31/168/5'9"

as rx'd

18:50

C-
24:42

27:04

m/38/5'9/183
CFWU-2. Shortcut due to exercises in WOD. Pushups instead of dips 1st. HS shuffle only upper body 2nd. Superman. Burgener. Row 500m.
22:45.
Only 600m on last 800. Bad cramps in inside lower quads. Both legs. Related to all the sickness problems fishing the day before??
Dips really broken but tech & ROM good. Mostly 2's in later rounds. Good job keeping shoulders back.

25.26. 7 rounds.

25.26. 7 rounds.

~24 min, no watch. 8 rounds.

injured ankle

10 rounds

10 strict chinups
10 dips (no rings)

time: 38:00

m/41/5'8/240

M 38/5'10"/188

Rx'd
30:16

As rx'ed

22:49

Ring dips got tough quick.

23:40 - pullups and dips (subbed 1:1 regular dips) broken, runs on treadmill, around 3:20 and 3:40

22.05 rx'd

as rx'd 36:04

24:27

M/23/5'10"/189

22:28

subbed 1.5:1 for bench dips:ring dips. otherwise as rx'd

completed on 5/2/2012

CFWUx3
BWU
WOD: 23:13

*Andrea:25:05 (using assisted for pull-ups and red band for dips)

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

27:31

As rx'd, 21:27.

Took the first run as mostly a warm-up (3:30). Started off the couplet at 1 round a minute, but that was not sustainable, so I backed off a bit. Pull-ups unbroken (and butterfly through most), ring dips broken in 3rd round (still a weakness). I felt pretty strong during the last run, so pushed it a bit, coming in just under 3:00.

running 1/2 marathon tommorrow
did pullups and dips -
did it strict
20:08

19:30 as rx'd 22.05.12

18:55 with regular dips instead of ring dips

CFWUx1 (lite PUs/dips)
22:59

DHPU
regular dips

21:40