April 11, 2012

Wednesday 120411

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

Post time to comments.

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Mariah MacDonald.


"The Zone Chronicles: Boz's Eight Meals to Iceland" CrossFit Journal preview video [wmv] [mov]


The CrossFit Games Update: April 10, 2012.


WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov]

WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at April 11, 2012 5:00 PM
Comments

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

Comment #1 - Posted by: ckatech at April 10, 2012 5:28 PM

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

Comment #2 - Posted by: Martin at April 10, 2012 5:34 PM

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

Comment #3 - Posted by: Sarah at April 10, 2012 5:40 PM

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

Comment #4 - Posted by: Will at April 10, 2012 5:46 PM

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

Comment #5 - Posted by: Michael at April 10, 2012 6:14 PM

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

Comment #6 - Posted by: Jack at April 10, 2012 6:51 PM

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

Comment #7 - Posted by: Dan at April 10, 2012 6:52 PM

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!

Comment #8 - Posted by: Halvy at April 10, 2012 7:18 PM

Bar Dips 3 to every 1 Ring Dip.

Comment #9 - Posted by: ckatech at April 10, 2012 7:21 PM

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.

Comment #10 - Posted by: Chris at April 10, 2012 8:14 PM

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

Comment #11 - Posted by: supershick at April 10, 2012 9:08 PM

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

Comment #12 - Posted by: franklin bukoski at April 10, 2012 9:13 PM

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

Comment #13 - Posted by: Joe K at April 10, 2012 9:38 PM

@ Joe

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

Comment #14 - Posted by: Brock at April 10, 2012 9:46 PM

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

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

Comment #15 - Posted by: Ethan at April 10, 2012 11:03 PM

30:20
24/F/130lbs

Comment #16 - Posted by: fd at April 10, 2012 11:59 PM

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

Comment #17 - Posted by: Blake Arnold at April 11, 2012 12:39 AM

31:43

Comment #18 - Posted by: TomO/45/M/200 at April 11, 2012 1:27 AM

m/46/185

27:48

Comment #19 - Posted by: cosmo at April 11, 2012 2:26 AM

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.

Comment #20 - Posted by: Taylor at April 11, 2012 2:43 AM

24:35

Comment #21 - Posted by: ART M43/5'5"/148 at April 11, 2012 2:49 AM

24:30 rx

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

Comment #22 - Posted by: gb 44/m/71"/185# at April 11, 2012 2:54 AM

Correction:

24:30 rx

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

Comment #23 - Posted by: gb 44/m/71"/185# at April 11, 2012 2:57 AM

Germany, Münster

M 38/187/5´11

17:22 min rx

Comment #24 - Posted by: Rocco at April 11, 2012 3:08 AM

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

Comment #25 - Posted by: Ashley at April 11, 2012 3:20 AM

Also does everyone warm up before doing these workouts?

Comment #26 - Posted by: Ashley at April 11, 2012 3:31 AM

m/43/5'6"/145

22:05

Comment #27 - Posted by: duane at April 11, 2012 3:33 AM

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

Comment #28 - Posted by: DPL at April 11, 2012 3:41 AM

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

Comment #29 - Posted by: John A m/33/68"/165 at April 11, 2012 4:00 AM

m/36/136#

subbed regular dips for ring dips 1:1

30:04

Comment #30 - Posted by: balaguru at April 11, 2012 4:02 AM

@ comment #5:

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

Comment #31 - Posted by: J.T. at April 11, 2012 4:14 AM

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.

Comment #32 - Posted by: Sam at April 11, 2012 4:33 AM

M/44/5'11"/200

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

22:00

Comment #33 - Posted by: nutfam at April 11, 2012 4:40 AM

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

Comment #34 - Posted by: Julian at April 11, 2012 4:43 AM

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!

Comment #35 - Posted by: V$ at April 11, 2012 5:01 AM

Rx'd - 19:22

Comment #36 - Posted by: Townsend m/28/5'8"/140 at April 11, 2012 5:21 AM

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

Comment #37 - Posted by: J.Wood at April 11, 2012 5:32 AM

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

Comment #38 - Posted by: Sean at April 11, 2012 5:37 AM

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

Comment #39 - Posted by: Weon-Woo Lee at April 11, 2012 5:45 AM

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

Comment #40 - Posted by: jake at April 11, 2012 5:45 AM

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

22:01

Comment #41 - Posted by: Tony at April 11, 2012 5:48 AM

27/m/5'9"/181

26:33 rx'd

First wod with new rings! Worth the purchase

Comment #42 - Posted by: Nick at April 11, 2012 5:51 AM

18:52 Rx'd

Finally, no goats!

FOB Salerno

Comment #43 - Posted by: james.patrick [M/50/66"/135] at April 11, 2012 6:17 AM

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

Comment #44 - Posted by: coyo at April 11, 2012 6:18 AM

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.....

Comment #45 - Posted by: Tyler at April 11, 2012 6:52 AM

M/26/1.67m/60kg

Subbed HSPU for ring dips.
20.21

Comment #46 - Posted by: Riccardo at April 11, 2012 6:57 AM

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

last 2 sets of dips blew!

Comment #47 - Posted by: s. white at April 11, 2012 7:03 AM

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.

Comment #48 - Posted by: Richard (RAG) at April 11, 2012 7:27 AM

M/25/189

As rx'd 32:32

Comment #49 - Posted by: Scott at April 11, 2012 7:30 AM

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

26:41

Comment #50 - Posted by: JFA at April 11, 2012 7:34 AM

M/20/72in/205

Rx'd 21min 24sec

Comment #51 - Posted by: Kasey at April 11, 2012 7:45 AM

did 400 meter runs and only 5 rounds of couplet

14:48

Comment #52 - Posted by: Manchild at April 11, 2012 8:00 AM

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

Comment #53 - Posted by: dawgsrus at April 11, 2012 8:02 AM

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.

Comment #54 - Posted by: Blake at April 11, 2012 8:17 AM

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!

Comment #55 - Posted by: shiret at April 11, 2012 8:28 AM

17:16

Comment #56 - Posted by: Aaron (26/M/5'8''/180) at April 11, 2012 8:29 AM

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

21:23.

Comment #57 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at April 11, 2012 8:37 AM

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

Comment #58 - Posted by: Ivan at April 11, 2012 9:02 AM

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

Comment #59 - Posted by: Mongo at April 11, 2012 9:02 AM

19:35

Comment #60 - Posted by: moshikogrif at April 11, 2012 9:04 AM

m/31/72/180
17:25 rx

Comment #61 - Posted by: Bobby at April 11, 2012 9:13 AM

M/21/155/5'5"

24:55

Kinda puked.

Comment #62 - Posted by: Mike W at April 11, 2012 9:16 AM

14:45 as rxd

Comment #63 - Posted by: aermio m/33/5'7"/155 at April 11, 2012 9:16 AM

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

Comment #64 - Posted by: Åsmund m/27 at April 11, 2012 9:23 AM

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?

Comment #65 - Posted by: Jdhyani at April 11, 2012 9:50 AM

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

Comment #66 - Posted by: Viktor at April 11, 2012 9:56 AM

@59: Viktor, what was your time?

Comment #67 - Posted by: DaveF at April 11, 2012 10:03 AM

#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.

Comment #68 - Posted by: Josh at April 11, 2012 10:08 AM

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

Comment #69 - Posted by: Magnus 26/5'8"/160-165 at April 11, 2012 10:15 AM

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

Comment #70 - Posted by: Steve at April 11, 2012 10:29 AM

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.

Comment #71 - Posted by: jake at April 11, 2012 10:30 AM

36/M/6'00/183

27:43

Finally back on the main page.

Comment #72 - Posted by: Dan D. at April 11, 2012 10:35 AM

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

Comment #73 - Posted by: Viktor at April 11, 2012 10:46 AM

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

Comment #74 - Posted by: Petersburg Police Dept. VA at April 11, 2012 10:49 AM

24:10 as rx'd! Feel great!

Comment #75 - Posted by: Ben m/172/25/5'10" at April 11, 2012 10:52 AM

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#

Comment #76 - Posted by: Kevin C. (M/53/5'11"/175) at April 11, 2012 10:57 AM

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

Comment #77 - Posted by: Ron at April 11, 2012 10:58 AM

19:20, dips on bench

Comment #78 - Posted by: Livermore at April 11, 2012 10:59 AM

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

Comment #79 - Posted by: Bill M. m/47/5'3"/135 at April 11, 2012 10:59 AM

M/26/5'10/157

subbed bar dips for rings 1:1

18:53.9

Comment #80 - Posted by: Paul at April 11, 2012 11:01 AM

as rxd @ bfcf
24.13

Comment #81 - Posted by: Jonblaze at April 11, 2012 11:15 AM

28:30
rx'd

Comment #82 - Posted by: Matthew m/31/6'2"/175 at April 11, 2012 11:30 AM

6'0" - 180lbs

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

25:47

Comment #83 - Posted by: Jamie at April 11, 2012 11:37 AM

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

M/31/5'9"/195

Dry Heave City

Comment #84 - Posted by: Jeremy Walker at April 11, 2012 11:37 AM

23:34

Comment #85 - Posted by: Adam at April 11, 2012 11:40 AM

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

Comment #86 - Posted by: Flee at April 11, 2012 11:40 AM

24:11, runs on treadmill

Comment #87 - Posted by: JK m/28/210/5'10 at April 11, 2012 11:44 AM

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

Comment #88 - Posted by: Frank toutant at April 11, 2012 11:56 AM

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.

Comment #89 - Posted by: Matt A at April 11, 2012 11:57 AM

M/32/205/6'0"

23:20 Rx

Comment #90 - Posted by: Brian at April 11, 2012 11:57 AM

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

Comment #91 - Posted by: Steve at April 11, 2012 12:04 PM

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

Very excited for CrossFit for Hope!

Comment #92 - Posted by: Todd at April 11, 2012 12:05 PM

18m29s

Comment #93 - Posted by: dcestnik at April 11, 2012 12:08 PM

M/41/260/5'11"

My first week of WOD

WA pullups & dips

40:47

Comment #94 - Posted by: Brion at April 11, 2012 12:09 PM

m/50/69"/130

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

Comment #95 - Posted by: tim at April 11, 2012 12:12 PM

M/34/6'3"/200

18:24

Comment #96 - Posted by: Ben S at April 11, 2012 12:13 PM

No rings... bench dips

16:43

Comment #97 - Posted by: Shane G 6'3"/220/27 at April 11, 2012 12:28 PM

"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

Comment #98 - Posted by: Mel 39/m/5'10"/175 at April 11, 2012 12:29 PM

in filter

"Blue"

16:55

Comment #99 - Posted by: Mel 39/m/5'10"/175 at April 11, 2012 12:30 PM

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.

Comment #100 - Posted by: GleichSTL m/34/177/5'10" at April 11, 2012 12:32 PM

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

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

Comment #101 - Posted by: BobVila at April 11, 2012 12:35 PM

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

Comment #102 - Posted by: Rob M-6'4-206lbs at April 11, 2012 12:41 PM

22:52 as rx'd

Comment #103 - Posted by: SB at April 11, 2012 12:41 PM

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.

Comment #104 - Posted by: brad at April 11, 2012 12:43 PM

@ # 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

Comment #105 - Posted by: Ff419 at April 11, 2012 12:46 PM

As rxed 16:55 at Crossfit Zurich this morning.

Comment #106 - Posted by: Torrey Hoffman at April 11, 2012 12:48 PM

Second week in CF, AWESOME workout!

27:25

Comment #107 - Posted by: YuvalA at April 11, 2012 12:51 PM

M/36/6'4"197

Bar dips instead of ring.

23:40

Comment #108 - Posted by: Tim T at April 11, 2012 1:06 PM

M/20/193/5'11

22:03

Comment #109 - Posted by: Kyle Resnick at April 11, 2012 1:18 PM

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.

Comment #110 - Posted by: MattDz at April 11, 2012 1:23 PM

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!

Comment #111 - Posted by: Drewpy at April 11, 2012 1:29 PM

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

Comment #112 - Posted by: mhollis at April 11, 2012 1:38 PM

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

Comment #113 - Posted by: Jeff Quattlebaum at April 11, 2012 1:53 PM

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.

Comment #114 - Posted by: mas 55/M/150 at April 11, 2012 2:10 PM

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

Comment #115 - Posted by: Roger at April 11, 2012 2:18 PM

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

Comment #116 - Posted by: Purp M/25/179 at April 11, 2012 2:20 PM

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

Comment #117 - Posted by: Nick (27/m/5'9"/180) at April 11, 2012 2:26 PM

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

Comment #118 - Posted by: Matt at April 11, 2012 2:28 PM

Complete 30:15

Comment #119 - Posted by: Big bang at April 11, 2012 2:28 PM

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.

Comment #120 - Posted by: Ajax at April 11, 2012 2:34 PM

m/19/5'7"/177

as Rx'd 19:07

Comment #121 - Posted by: Matt T at April 11, 2012 2:34 PM

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

Comment #122 - Posted by: gs at April 11, 2012 2:37 PM

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?

Comment #123 - Posted by: Ashley at April 11, 2012 2:40 PM

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

Comment #124 - Posted by: Jeff A. at April 11, 2012 2:47 PM

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

Comment #125 - Posted by: Bruce at April 11, 2012 2:51 PM

M/19/170lbs
15:50 Rx

Comment #126 - Posted by: Michael Rose at April 11, 2012 2:53 PM

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

Comment #127 - Posted by: zach at April 11, 2012 2:53 PM

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

Comment #128 - Posted by: doubled at April 11, 2012 2:56 PM

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".

Comment #129 - Posted by: Shmitty at April 11, 2012 3:19 PM

Holy pull ups batman...

29:03

Comment #130 - Posted by: James at April 11, 2012 3:23 PM

as rx'd

28:32

Comment #131 - Posted by: MCross at April 11, 2012 3:27 PM

26:00 flat as Rx'd

Comment #132 - Posted by: Aaron at April 11, 2012 3:27 PM

18:40 rx

Comment #133 - Posted by: Matt 25/m/185 at April 11, 2012 3:29 PM

as rx'd

21:20

Comment #134 - Posted by: ferb44 182# at April 11, 2012 3:50 PM

Sub 1K row for runs. 27:20

Comment #135 - Posted by: therozfather. 31/M/194 at April 11, 2012 3:54 PM

m/42/6'1/239

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

24:00

Comment #136 - Posted by: brooce at April 11, 2012 3:58 PM

33 yom, 190 lbs


18:22 as rx'd

Comment #137 - Posted by: Jeff Weltmer at April 11, 2012 3:59 PM

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.

Comment #138 - Posted by: Alex Moore at April 11, 2012 4:00 PM

@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.

Comment #139 - Posted by: Todd at April 11, 2012 4:05 PM

rx 27:53

Comment #140 - Posted by: Brad R 6'4"/195/m/31 at April 11, 2012 4:21 PM

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.

Comment #141 - Posted by: WTS at April 11, 2012 4:25 PM

25:29 as rx'd

Comment #142 - Posted by: steve at April 11, 2012 4:28 PM

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

Comment #143 - Posted by: Troy at April 11, 2012 4:42 PM

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

That was awesome.

Comment #144 - Posted by: SemperMP at April 11, 2012 4:44 PM

RX'd 26:01

Comment #145 - Posted by: Biff05 at April 11, 2012 4:46 PM

bar dips
35.05

Comment #146 - Posted by: Kyle A. at April 11, 2012 4:49 PM

28:22 as rx'd

Comment #147 - Posted by: James m/28/155/5'7" at April 11, 2012 4:54 PM

bar dips
22:22

Comment #148 - Posted by: Jake at April 11, 2012 4:56 PM

M/30/165
Rx 27:16

Comment #149 - Posted by: Jack at April 11, 2012 5:05 PM

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

Comment #150 - Posted by: redneck01 at April 11, 2012 5:05 PM

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

Comment #151 - Posted by: RussA at April 11, 2012 5:07 PM

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

Comment #152 - Posted by: Cody C. at April 11, 2012 5:07 PM

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.

Comment #153 - Posted by: ian at April 11, 2012 5:13 PM

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

Comment #154 - Posted by: DAVID LINGLE at April 11, 2012 5:30 PM

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

Comment #155 - Posted by: dyagg at April 11, 2012 5:32 PM

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?

Comment #156 - Posted by: Eric at April 11, 2012 5:46 PM

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!!

Comment #157 - Posted by: Brenda at April 11, 2012 5:57 PM

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

Comment #158 - Posted by: sebastian m/43/180/6'2" at April 11, 2012 6:04 PM

As Rxd
30:55

Comment #159 - Posted by: STDBG(44/6'/196/) at April 11, 2012 6:07 PM

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

Comment #160 - Posted by: Wes 20/m/6'0"/181 at April 11, 2012 6:24 PM

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

Comment #161 - Posted by: Greg P at April 11, 2012 6:30 PM

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!

Comment #162 - Posted by: Rob Shaw at April 11, 2012 6:30 PM

subbed with band assisted pullups and regular dips

35 minutes

Comment #163 - Posted by: ScooteR at April 11, 2012 6:31 PM

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

27:54

Pull-ups killed my time

Comment #164 - Posted by: jward at April 11, 2012 6:40 PM

m/37/6'/185

27:38 rx'd

down to singles on the ring dips big time

Comment #165 - Posted by: Reto from CFVan at April 11, 2012 7:10 PM

M/25/5'9"/160

21:51

as Rx'd

Comment #166 - Posted by: lwoody at April 11, 2012 7:15 PM

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

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

Comment #167 - Posted by: B. Rhaly at April 11, 2012 7:17 PM

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...

Comment #168 - Posted by: Andrew at April 11, 2012 7:35 PM

31:01

Comment #169 - Posted by: Alex Mooref at April 11, 2012 7:41 PM

24:45

Comment #170 - Posted by: ChadB at April 11, 2012 7:45 PM

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

Comment #171 - Posted by: Jason Crocker at April 11, 2012 8:02 PM

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.

Comment #172 - Posted by: Chris M/26/188/73" at April 11, 2012 8:02 PM

m/40/5'11"/165

26:55 Rx

Retired Army 1SG
Clarksville, TN

Comment #173 - Posted by: mark nash at April 11, 2012 8:12 PM

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.

Comment #174 - Posted by: TimC at April 11, 2012 8:19 PM

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.

Comment #175 - Posted by: TimC at April 11, 2012 8:23 PM

M/31/213

22:58
5 rds of couplet

Comment #176 - Posted by: R_Spad at April 11, 2012 8:29 PM

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

Comment #177 - Posted by: Ian at April 11, 2012 8:42 PM

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

Comment #178 - Posted by: M-Garcia at April 11, 2012 8:48 PM

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??

Comment #179 - Posted by: Brenda at April 11, 2012 9:09 PM

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

Comment #180 - Posted by: Brett Webster at April 11, 2012 9:16 PM

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.

Comment #181 - Posted by: Zach Murdoch at April 11, 2012 9:48 PM

subbed hand release PU's for ring dips

17:20

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

Comment #182 - Posted by: texinma (m/43/5'7/148) at April 11, 2012 9:56 PM

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

Comment #183 - Posted by: JT m/38/5'10"/175 at April 11, 2012 10:15 PM

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

Comment #184 - Posted by: matt h 50 5'11" 179# 1mar11 at April 11, 2012 10:46 PM

24:30

Comment #185 - Posted by: Walter Lutsch at April 11, 2012 11:43 PM

24:30

Comment #186 - Posted by: Walter Lutsch at April 11, 2012 11:44 PM

27:05

Subbed 1:1 bar dips for ring dips

Comment #187 - Posted by: Brett (M/23/188cm/77kg) at April 12, 2012 12:36 AM

subbed 1:1 bar dips
20:15

Comment #188 - Posted by: Stuart at April 12, 2012 2:10 AM

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

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

Comment #189 - Posted by: Mike at April 12, 2012 2:15 AM

As rxd 22:20. Ring dips were tough!

Comment #190 - Posted by: Kurt at April 12, 2012 4:24 AM

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.

Comment #191 - Posted by: Memuc at April 12, 2012 4:56 AM

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.

Comment #192 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at April 12, 2012 5:08 AM

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

15:25

Comment #193 - Posted by: JackM at April 12, 2012 5:26 AM

F/41/5'6"/150

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

20:15

Comment #194 - Posted by: mom to five at April 12, 2012 5:31 AM

did 400m run and 5 rounds of couplet

14:48

Comment #195 - Posted by: Manchild at April 12, 2012 5:38 AM

19:10 sub bar dips

Comment #196 - Posted by: HOL at April 12, 2012 6:00 AM

29.23 as Rx'd

Can definitely be done faster next time.

22/m/5'11"/171

Comment #197 - Posted by: Logan S at April 12, 2012 6:03 AM

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

Comment #198 - Posted by: Josh combellack at April 12, 2012 6:13 AM

22:17

Raw hands, it was fun tho

Comment #199 - Posted by: Daniel at April 12, 2012 7:00 AM

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.

Comment #200 - Posted by: Rob at April 12, 2012 7:03 AM

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

Comment #201 - Posted by: Brett C. m/30/6'0"/170lbs. at April 12, 2012 7:06 AM

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

Comment #202 - Posted by: Cphil/26m/69"/165# at April 12, 2012 7:43 AM

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

Comment #203 - Posted by: Jordan at April 12, 2012 7:50 AM

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

Comment #204 - Posted by: Ilya at April 12, 2012 8:05 AM

Subbed 3 dips for every ring dip. Finished in 44.59

Comment #205 - Posted by: Sonny at April 12, 2012 8:11 AM

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

20:31

Comment #206 - Posted by: Bells at April 12, 2012 8:17 AM

M / 34 / 6'0 / 232

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

Comment #207 - Posted by: sj9701 at April 12, 2012 9:23 AM


F / 27 / 1.64m / 55k

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

time 31:13

Comment #208 - Posted by: Lana at April 12, 2012 11:02 AM

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

Comment #209 - Posted by: Anne at April 12, 2012 11:15 AM

21.12 Me- Rx

18:40 Wife - Five rounds of couplet

Comment #210 - Posted by: husar at April 12, 2012 12:10 PM

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

Comment #211 - Posted by: ScottMacArthur at April 12, 2012 12:41 PM

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

Comment #212 - Posted by: Schro at April 12, 2012 2:45 PM

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

Comment #213 - Posted by: Mel at April 12, 2012 3:43 PM

30:29 rx

Comment #214 - Posted by: Raph at April 12, 2012 4:10 PM

30:11

Comment #215 - Posted by: vincent at April 12, 2012 4:34 PM

1:13:31

Comment #216 - Posted by: myles456 at April 12, 2012 5:16 PM

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

Comment #217 - Posted by: Blayne at April 12, 2012 5:35 PM

m/29/5'8"/183

34:34 w/ 1:1 bar dips

Comment #218 - Posted by: Justino at April 12, 2012 6:12 PM

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

Comment #219 - Posted by: Ryan at April 12, 2012 6:51 PM

26:55. Ring dip are always rough!

Comment #220 - Posted by: abh at April 12, 2012 7:28 PM

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!

Comment #221 - Posted by: ricky at April 12, 2012 7:33 PM

M/26/5'7"/144

As Rx'd: 19:09

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

Comment #222 - Posted by: Fidencio Hinojosa at April 12, 2012 9:52 PM

24:40

Comment #223 - Posted by: roh at April 13, 2012 1:32 AM

22:02 as Rx

Loved this one!

M/168#/38/6'

Comment #224 - Posted by: britishfireman at April 13, 2012 4:39 AM

22:02 as Rx

Loved this one!

M/168#/38/6'

Comment #225 - Posted by: britishfireman at April 13, 2012 5:50 AM

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.

Comment #226 - Posted by: anton at April 13, 2012 6:54 AM

31:32

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

200 dips! damn! personal improvement =D

Comment #227 - Posted by: Hugo at April 13, 2012 7:17 AM

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!

Comment #228 - Posted by: Christie at April 13, 2012 7:21 AM

29:22 as rx

Comment #229 - Posted by: cscarr52 at April 13, 2012 7:40 AM

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.

Comment #230 - Posted by: anton at April 13, 2012 9:38 AM

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!

Comment #231 - Posted by: James McHugh at April 13, 2012 10:38 AM

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

20:44

Comment #232 - Posted by: D. Peterson at April 13, 2012 10:49 AM

Did the one half version. Scaled exactly like mas.

8:21

Very nice job Mark!

Comment #233 - Posted by: Kevin C. (M/53/5'11"/175) at April 13, 2012 11:06 AM

28 min

Comment #234 - Posted by: kerbear at April 13, 2012 11:27 AM

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

Comment #235 - Posted by: Dan at April 13, 2012 11:27 AM

29:25 no rings did regular dips as rx

Comment #236 - Posted by: Roy m/46/190 at April 13, 2012 11:40 AM

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

19 min 02 sec.

Comment #237 - Posted by: rangel at April 13, 2012 1:12 PM

17:35 w/ 6 rounds instead of 10

Comment #238 - Posted by: SF at April 13, 2012 2:49 PM

m/42/157

22:10 as rx'd

Comment #239 - Posted by: Seth H. at April 13, 2012 2:58 PM

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

Comment #240 - Posted by: Matt Burritt at April 13, 2012 3:30 PM

28:22

Comment #241 - Posted by: RAD at April 13, 2012 7:08 PM

24.58 rx'd

Comment #242 - Posted by: JonC at April 13, 2012 9:11 PM

M/40/6'4"/243

28:27

Comment #243 - Posted by: Chuck Preble at April 14, 2012 12:51 PM

Rx
19:31

Comment #244 - Posted by: Jordan at April 14, 2012 5:24 PM

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

Comment #245 - Posted by: kevin o at April 14, 2012 5:49 PM

1k runs.

Comment #246 - Posted by: kevin o at April 14, 2012 5:57 PM

At work, 25:54

Comment #247 - Posted by: Mad Max at April 14, 2012 9:26 PM

HayFo - 24:11 @ CFAI

Comment #248 - Posted by: Mad Max at April 14, 2012 9:26 PM

5ft 22yr 140lb rx 19:52

Comment #249 - Posted by: andrew at April 15, 2012 8:03 AM

19:08 rx'd

Comment #250 - Posted by: BH2 at April 15, 2012 10:37 AM

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

28:20

Comment #251 - Posted by: Saam at April 15, 2012 11:38 AM

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.

Comment #252 - Posted by: Daniel at April 15, 2012 2:37 PM

M/27/167

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

Comment #253 - Posted by: Y. Zhou at April 15, 2012 5:54 PM

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.

Comment #254 - Posted by: Joe & Jill at April 15, 2012 9:55 PM

19:47 on the fast treadmill at the auditorium.

Comment #255 - Posted by: Mik at April 16, 2012 1:29 AM

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

Comment #256 - Posted by: Tim Holdsworth at April 16, 2012 12:23 PM

500mC2 row, 1 rd of CFWU

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

39:55, at least I finished..

Comment #257 - Posted by: F15E_WSO/M/49/72"/180 at April 16, 2012 1:05 PM

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

25:50

Comment #258 - Posted by: PS24 at April 16, 2012 7:01 PM

as rx'd: 23'51

Comment #259 - Posted by: ccfeldt at April 16, 2012 10:46 PM

M/44/5'6"/158

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

28:31

Comment #260 - Posted by: Chris at April 17, 2012 12:21 AM

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

27:15

Comment #261 - Posted by: Duncan at April 17, 2012 3:48 AM

As rx'd:

31:00

Comment #262 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 17, 2012 5:41 AM

18:08
7rounds

Comment #263 - Posted by: squirrel at April 17, 2012 10:56 AM

18:08
7rounds

Comment #264 - Posted by: squirrel at April 17, 2012 10:57 AM

18:56 as rx'd

Comment #265 - Posted by: Pauly C at April 17, 2012 8:04 PM

M/31/168/5'9"

as rx'd

18:50

Comment #266 - Posted by: Mark at April 18, 2012 6:04 AM

C-
24:42

Comment #267 - Posted by: Jeff & Charity @ CF Snohomish at April 18, 2012 8:18 PM

27:04

Comment #268 - Posted by: MikeyPaul - M/30/5'8"/170 at April 20, 2012 6:25 PM

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.

Comment #269 - Posted by: jrm at April 21, 2012 8:11 PM

25.26. 7 rounds.

Comment #270 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at April 22, 2012 10:39 AM

25.26. 7 rounds.

Comment #271 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at April 22, 2012 10:40 AM

~24 min, no watch. 8 rounds.

Comment #272 - Posted by: Crossfit Chris at April 23, 2012 5:02 PM

injured ankle

10 rounds

10 strict chinups
10 dips (no rings)

time: 38:00

m/41/5'8/240

Comment #273 - Posted by: phat boi at April 24, 2012 12:06 AM

M 38/5'10"/188

Rx'd
30:16

Comment #274 - Posted by: Rholl at April 24, 2012 6:03 PM

As rx'ed

22:49

Ring dips got tough quick.

Comment #275 - Posted by: tgremillion M/32/6'1/185 at April 25, 2012 4:39 AM


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

Comment #276 - Posted by: TZ at April 25, 2012 12:16 PM

22.05 rx'd

Comment #277 - Posted by: faleep at April 26, 2012 7:57 AM

as rx'd 36:04

Comment #278 - Posted by: Jeff Gebbie at April 30, 2012 7:03 PM

24:27

Comment #279 - Posted by: Harpo m/44/5'7"/145 at May 1, 2012 3:56 PM

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

Comment #280 - Posted by: T. Swihart at May 2, 2012 12:34 PM

CFWUx3
BWU
WOD: 23:13

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

Comment #281 - Posted by: Seth (m/33/6'3"/210) at May 4, 2012 5:25 AM

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

27:31

Comment #282 - Posted by: Ryan Brooks Henderson at May 5, 2012 11:35 PM

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.

Comment #283 - Posted by: Mel 39/m/5'10"/175 at May 8, 2012 1:06 PM

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

Comment #284 - Posted by: EUGENE at May 13, 2012 1:11 PM

19:30 as rx'd 22.05.12

Comment #285 - Posted by: zenoperegrinus at May 23, 2012 4:07 AM

18:55 with regular dips instead of ring dips

Comment #286 - Posted by: fathertyme 34/m/6'/175# at September 24, 2012 5:50 AM

CFWUx1 (lite PUs/dips)
22:59

Comment #287 - Posted by: Doug at October 10, 2012 1:03 PM

DHPU
regular dips

21:40

Comment #288 - Posted by: sr at April 11, 2013 3:11 PM

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Comment #289 - Posted by: chanel bags cheap at July 15, 2013 9:51 PM
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