April 20, 2012

Friday 120420

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to comments.

Nolan_MaxPullups_th.jpg

Enlarge image

Dana Rutledge.


"Defining Functional Movements" with Todd Widman - video [wmv] [mov]


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

Posted by Pukie at April 20, 2012 5:00 PM
Comments

Good sub for rope ascents?

Comment #1 - Posted by: Ryan at April 19, 2012 5:17 PM

What should I do if I don't have a rope?

Comment #2 - Posted by: Jack Carpenter at April 19, 2012 5:26 PM

I think towel pullups are a good sub for rope climbs, hope that helps!

Comment #3 - Posted by: Herman at April 19, 2012 5:35 PM

Amen to comment #3...towel pull ups will kick your butt, brother!! Take a towel, drape it over the bar, and twist the two pieces together like a rope, and grab on to that and do pullups! I'll be doing the same...

Comment #4 - Posted by: Kaarsten at April 19, 2012 5:43 PM

Regional Workouts announced! 3...2...1....rhabdo!

Comment #5 - Posted by: Joe-fiT at April 19, 2012 5:56 PM

How many towel pull ups should I do to sub the 15 foot rope. 15?

Comment #6 - Posted by: Jack Carpenter at April 19, 2012 6:05 PM

I love these rhabdo comments that randomly appear. Rhabdo usually comes from athletes that have stopped doing high intensity work for a while (a few weeks/months/years), and then all of the sudden attempt to go as hard as they used to without a few modest workouts to restart beforehand.

Obviously regional competitors aren't going to stop working out in preparation for regionals (maybe a few days for recovery) and then all of the sudden do regionals cold, so there should be very little chance of it occuring. I know you were joking :)

Comment #7 - Posted by: ckatech at April 19, 2012 6:51 PM

I have subbed 5 towel ups, 5 knees to elbows and 5 close stance air squats for the 15ft rope climb. Seems to work more of the body like a robe climb.

Comment #8 - Posted by: chuston at April 19, 2012 6:56 PM

Sweet video Will and CrossFit CSA!!

Comment #9 - Posted by: Sam at April 19, 2012 7:03 PM

Those Ladies are BEASTS!!!!!

Comment #10 - Posted by: Bill at April 19, 2012 7:17 PM

no rope, subbed 15 towel pulls per round
12 rounds + 10 towel pulls

Comment #11 - Posted by: jim in korea at April 19, 2012 7:55 PM

No way!! My trucks in the shop so I don't have to move it out of th garage to climb the rope

Comment #12 - Posted by: Daniel cram at April 19, 2012 8:02 PM

I like chuston's subs

Comment #13 - Posted by: Cphil/26m/69"/165# at April 19, 2012 8:32 PM

sub rope pull downs, 5x50kg for climb
8 rds 10 push ups

Comment #14 - Posted by: franklin bukoski at April 19, 2012 9:16 PM

find a rope

Comment #15 - Posted by: brandon at April 19, 2012 9:19 PM

I have wrist problems in the front rack when I transition from the bar resting on my shoulders to going overhead with a bar. I do try for high elbows but I can't seem to bend my arms enough to make it comfortable. I don't know if its flexibility or lack of technique but I was wondering it anyone had recommendations as it is quite painful.

Comment #16 - Posted by: Brock at April 19, 2012 9:21 PM

Where can I find out when another killing the fat man will show? How many shows will there be exactly? I need more please!!

Comment #17 - Posted by: Jan at April 19, 2012 10:56 PM

Subbed 5 towel pull ups, 5 reverse crunches, 5 air squats.

8 rounds

Comment #18 - Posted by: Blake Arnold at April 20, 2012 12:33 AM

8 rounds + 5 squats

Subbed 5 kipping towel pull-ups + 5 squats for rope climbs

Comment #19 - Posted by: Brett (M/23/188cm/77kg) at April 20, 2012 1:27 AM

8 rounds + a rope climb - Next time my goal is to break ten!

Comment #20 - Posted by: CE (M/41/178lbs) at April 20, 2012 1:51 AM

@ Brock. Check the boards. YouTube mwod 236. YouTube khalipa 'how to get rid of wrist pain in front rack'

Comment #21 - Posted by: Zak at April 20, 2012 2:37 AM

8 rounds 5 push ups

Comment #22 - Posted by: TomO/45/M/200 at April 20, 2012 2:41 AM

m/44/5'6"/145

12' rope
12 rounds

Comment #23 - Posted by: duane at April 20, 2012 2:43 AM

m/23/73kg

13 rounds
yet again another disgusting workout!!!!

Comment #24 - Posted by: sam at April 20, 2012 3:14 AM

M/44/5'11"/200

12 AMRAP

1 12' rope climb
15 push-ups

7 rounds + 1 rope climb

Comment #25 - Posted by: nutfam at April 20, 2012 4:25 AM

9 rounds + 1 rope climb

Comment #26 - Posted by: ART M/43/5'5"/148 at April 20, 2012 5:02 AM

Sub'd 15 pullups due to lack of rope.

4 rounds + 1 pullup

Comment #27 - Posted by: SamEJ, m/27/5'10"/215 at April 20, 2012 5:25 AM

13 rounds +1+5 Rx'd

Comment #28 - Posted by: MarcusG 30 5'9" 165# at April 20, 2012 5:25 AM

5 rounds using 8 jumping pullups for rope climb per round

Comment #29 - Posted by: preacherman at April 20, 2012 6:16 AM

12 rounds

Comment #30 - Posted by: amped 37/M/195/6' at April 20, 2012 6:25 AM

"FRUN" make-up from yesterday, love it!

12:33 at 85lbs.

Then today's rope/push-ups:

10 rounds Rx'd.

FOB Salerno

Comment #31 - Posted by: james.patrick [M/50/66"/135] at April 20, 2012 6:30 AM

Hey all,

Just did my first cross fit W/O, didn't have a rope so I had to sub with towel pull ups. Definitely an awesome work out; however I could only get 2 towel pull ups each round. Thanks to all those for the great advice on here!

Comment #32 - Posted by: JD at April 20, 2012 6:31 AM

hand release pushups x 15
towel jumping pullups x 15
12 min amrap

8 rds + 15 pullups

Comment #33 - Posted by: Bells at April 20, 2012 6:48 AM

how can you sub 15 pullups for a rope climb? Climbing a 15' rope is far easier than 15 towel pullups. I would say 5 would be an acceptable sub with some squats

Comment #34 - Posted by: Alex Boyd at April 20, 2012 6:48 AM

14 as rxd

14 complete with 20 seconds and i quit... loser.

Comment #35 - Posted by: aermio m/33/5'7"/155 at April 20, 2012 7:08 AM

While being "found in nature" is clearly one marker of functional movement, I was taught and tested on the concept that the most important characteristic was that the motor pattern moves large loads long distances, and quickly.

Todd, for the record, is a great public speaker and a great spokesperson for CrossFit. I love these videos.

Comment #36 - Posted by: Dan at April 20, 2012 7:12 AM

That was a beautiful explanation by Todd. I can listen to that guy talk forever.

Comment #37 - Posted by: Eric R at April 20, 2012 7:13 AM

8 rounds

Comment #38 - Posted by: Morgan at April 20, 2012 7:31 AM

M/38/6'/170

Subbed 15 pullups (assisted) for rope climbs.Fried my arms.

4 rounds + 4 pull ups

Comment #39 - Posted by: V$ at April 20, 2012 7:35 AM

10 rounds 1 rc rx'd

Comment #40 - Posted by: Jeff Quattlebaum at April 20, 2012 7:47 AM

M/ 38/ 134 lbs/ 5'-6"
I did my own WOD last night.
20 min. AMRAP:
2 Rope Ascents
4 MU
12 Wallball (20 lb) 10'

I did this one, my own invension, and did almost 7 rounds complete
I was pretty sore and tired from yesterday's WOD (Pheezy).
I wanted somethign that was kind of moving and not all heavy weight, and I didn't have much time. I did this because I have not done any rope climbs in a while or wallballs, or MU... so I put this little gem together.
GREAT WOD...
6 rounds + 4 MU... I finished off the 12 wallballs right as the timer went off... I wanted to get all 7 rounds in.

Comment #41 - Posted by: anton at April 20, 2012 7:51 AM

10 rounds even. RC was knees to butt and two taps on a 12' ceiling.

Comment #42 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at April 20, 2012 7:59 AM

m/30/217

6 rounds + 1 rope climb and 11 pushups

climbed a 12 foot rope and touched the roof in my garage, push ups were hell after round 5!!!

WEAR RED TODAY TO SUPPORT OUR TROOPS

Comment #43 - Posted by: daniel cram at April 20, 2012 8:00 AM

age 22 bw 170

7 rounds + 1 rope climb + 14 pushups

Last pushup was really close, but I think it came in right at 12:00. Done at Jarrod's

Comment #44 - Posted by: Chris S at April 20, 2012 8:17 AM

Try to do the rope climbs squeezing with the knees awesome workout

Comment #45 - Posted by: Rowan at April 20, 2012 8:20 AM

41/5'9"/215
5 rope pullups
5 squats
15 d ring pushups
11 rounds plus pullups and 2 squats

Comment #46 - Posted by: mpmaier at April 20, 2012 8:33 AM

Loved the WO!

21st day in CF, feeling awesome! I already can see the difference in my body. Thanks CF!

I don't have a rope, so I did:
5 Towel Pullups
5 Knees-to-Elbows
5 Air Squats (different stance width every set)
15 Pushups
for 8 sets in 12 minutes.

Thank you Chuston (#8) for the sub!
Can't wait for tomorrow

Comment #47 - Posted by: YuvalA at April 20, 2012 8:53 AM

AMRAP in 12 minutes:

5 Pull-ups
15 Push-ups

10 rounds + 5 pull-ups & 5 push-ups

Comment #48 - Posted by: MCross at April 20, 2012 9:08 AM

F/42/177/5'11"

13' rope

5 rounds + 1 + 11

By the second round I was doing my pushups in sets of 2.

Yeesh!

I will maintain, however, that they are very fine, strict pushups with full range of motion. I just don't seem to be able to increase the amount that I can do.

Comment #49 - Posted by: JuliePlatt at April 20, 2012 9:24 AM

Most CrossFit gyms I've been to only have three to five ropes at most. I'm interested to hear how coaches would implement this wod for a class of 15 clients. Thanks!

Comment #50 - Posted by: Tom Martin at April 20, 2012 9:31 AM

Had to adapt as no rope.
Used Towel pulls in varying amounts:
1round: Swiches
2round: Left hand high
3round: Right hand high
etc, repeated.
Also used opp leg toe on bench for leg support.

managed 9rounds 10 pushups

Comment #51 - Posted by: Warwick at April 20, 2012 9:32 AM

Just got my rope last week... I was hoping for a WOD to use it in!

M/22/150/5'10"

10 rds + 1 + 8 push-ups RX'd

Comment #52 - Posted by: Paden at April 20, 2012 9:39 AM

10 rounds + 4 pushups as rx'd at BFCF

Comment #53 - Posted by: SB at April 20, 2012 10:02 AM

m/20/5'9"/182

6 rounds + rope climb (10ft)

The first three I got the full 15ft, but the last three I could only get up to 10ft, and fell during one of them. Good thing I had a mat under me. I'ma work on rope climbing a lot!

Comment #54 - Posted by: Uziel Ladaw at April 20, 2012 10:06 AM

First crossfit WOD ever. 8 rounds, though I had to stop 1/2 way through and put on pants...

Comment #55 - Posted by: John at April 20, 2012 10:12 AM

Weighted pull-ups, 5 X 3
40-50-60-70-80(2)

Then, 7 minutes of today's, with a 12' rope.

5 rounds + rope + 6 pull-ups

Doing a strength biased program with mas. He is going to crush me on this one!

Comment #56 - Posted by: Kevin C. (M/53/5'11"/175) at April 20, 2012 10:38 AM

Made up Monday's workout this morning. Results posted there.

Comment #57 - Posted by: Carole (F/53/5'6"/138) at April 20, 2012 10:39 AM

8 full rounds
sub 8 towel pull ups for 1 ascent

Comment #58 - Posted by: Dexter at April 20, 2012 10:42 AM

as rx'd

9 rounds + 11 pushups

Comment #59 - Posted by: ferb44 182# at April 20, 2012 10:58 AM

Sub 8 TPs for rope climb
10 rounds + 4 TPs

Comment #60 - Posted by: Magnus 26/5'8"/160-165 at April 20, 2012 11:04 AM

M/27/170/5'8"

As RX'd: 14 rds + 1 rope climb

Comment #61 - Posted by: Eric Robles aka STALLONE at April 20, 2012 11:18 AM

M/33/205/6'2"
8 Rounds with hybrid lat pulldown/air squats

Comment #62 - Posted by: Marc M at April 20, 2012 11:59 AM

m/21/5'8/160

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

13 rounds + 1 rope climb

Did'nt have access to a rope so I did 5 L-pullups each round. Pushups felt good today.

Skill: Worked on gymnastics skills, handstand holds, pistols, hollow rocks, L-sits...

Comment #63 - Posted by: Drewpy at April 20, 2012 12:08 PM

used hand release pushups instead, to challenge myself

10 rds + 1 rope climb + 10 HR pushups

Comment #64 - Posted by: ben m/25/5'10"/175 at April 20, 2012 12:11 PM

M/31/220/6'2"

9 rounds even as RX'd

Good luck Coach Vic at SFAS; your NOONERS will miss you!

Comment #65 - Posted by: Big Hanss at April 20, 2012 12:12 PM

M/29/185/6'
no rope!!! (again)
tied towel to jungle gym at my sons fav park.
it was about 8 ft high
-12 alternating hand over hand jumping towel pullups
-5 air squats
-15 pushups

9 rds + 7 pullups (will try for 10+ soon cuz it was fun)
if anyone hasnt gone to a playground to do a crossfit wod...TRY IT...the looks on all the other ppls faces just watching their kids is awesome.

Comment #66 - Posted by: brien at April 20, 2012 12:13 PM

Ran 3 miles to my local O-course, then..
7 rounds rx'd
then 3 miles back.
Fun day.

Comment #67 - Posted by: Max M at April 20, 2012 12:18 PM


As RX`d: 9 rounds + 5 pushups

Comment #68 - Posted by: Andy m/28/176/5`9 at April 20, 2012 12:20 PM

M/32/75kgs

As RX'd - 11 Rounds & 5 Push Ups

Triceps were fried from yesterday but enjoyed it!!

Comment #69 - Posted by: Lenny at April 20, 2012 12:25 PM

M/36/168
5 towel pullups and 15 push ups each round.
15 full rounds + pullups + 4 push ups.

Comment #70 - Posted by: Rab Paterson at April 20, 2012 12:33 PM

36/M/6'00/184

(Subbed 8 Jumping Towel Pull-ups per rope ascent)
8 Rds + 8 JTPU + 1 Push-up

Push-ups fell apart.

Comment #71 - Posted by: Dan D. at April 20, 2012 12:44 PM

First week on CrossFit! Loving it so far!

5 beginner rope climbs (had to put towel over door to emulate) per 3 foot of rope.
10 pushups

5 rounds even

Comment #72 - Posted by: Tim Ott at April 20, 2012 12:44 PM

m/25/6'2"/186

Did yesterdays today; no rope and few days behind...

As rx'd plus knees to elbows
13:24

Just to brag I'm a few days behind 'cause of son being born on the 17th. A healthy 8lbs 5oz and 20in long.

Comment #73 - Posted by: Shmitty at April 20, 2012 12:44 PM

9 rounds + 1 rope climb
strict hand-release push-ups

Comment #74 - Posted by: Jetté 42/M/5'11"/170 at April 20, 2012 12:47 PM

8 rounds. Did 5 sets of (1 towel pullup) + (1 knees to elbows) for every rope climb.

Comment #75 - Posted by: J.Wood at April 20, 2012 12:55 PM

CFSB weighted pullups 5x3

70, 80, 90, 100, 110 (2)

7 mins. amrap, 14' rope climb, 15 pushups

7 rds + 1 rope + 5 pushups

The pullups and climbs strongly affected the pushups. First two rounds of pullups deadhang, next three rounds kipped.

Thanks for the encouragement Kevin, and great performance today. Congrats Shmitty.

Comment #76 - Posted by: mas 55/M/150 at April 20, 2012 12:59 PM

subbed 7 towel PUs (strict) for 1 climb,

10 rnds + 3 PUs

Comment #77 - Posted by: JK/m/28/5'10"/205 at April 20, 2012 1:00 PM

Subbed 15 towel PUs for 1 ascent.
7 Rounds even

Comment #78 - Posted by: Aaron at April 20, 2012 1:20 PM

44/m/176cm/72kg

Climbed a 15 foot pole (rope was gone)

12 rounds

Feet are of little use on the slick metal pole. More or less legless climbs were fast (especially sliding down the pole), but tiring on the arms.

Comment #79 - Posted by: Memuc at April 20, 2012 1:20 PM

13 rounds even

Comment #80 - Posted by: Mavrick161 at April 20, 2012 1:25 PM

Welcome baby Shmitty!

And congrats to Momma and Poppa.

Comment #81 - Posted by: JuliePlatt at April 20, 2012 1:37 PM

13 rounds 11 reps in boots and trousers
M/150lbs/20/69"

Comment #82 - Posted by: Tom B at April 20, 2012 1:42 PM

M/32/72"/205

Thu: 12:41 Rx

Fri: 10 Rounds + 4 push ups Rx

Comment #83 - Posted by: Brian at April 20, 2012 1:48 PM

When is the next Killing Fat Man coming out?

Comment #84 - Posted by: Quinn at April 20, 2012 1:49 PM

7rounds + 5 towell pulls

Subed rope for 5 towell pull ups, 5 hanging knee raises, 5 air squats

Thanks for the great sub advice

Comment #85 - Posted by: Lenni at April 20, 2012 2:14 PM

8 rounds

5 towel pullups per rope ascent

Comment #86 - Posted by: SF at April 20, 2012 2:25 PM

No rope at the globo, so, I did:

10-9-8-7-6-5-4-3-2-1 of:
225# deadlift
pullups
unanchored, butterfly, floor situps w/ towel under my lower back

9:48

Comment #87 - Posted by: GleichSTL m/34/176/5'10" at April 20, 2012 2:26 PM

Did jumping towel pullups alternating hand height with the towel intertwined and finished 2nd pullup of 10th round. Did a PFT yesterday and my pecs are trashed now!!

Comment #88 - Posted by: cphil/26m/165#/69" at April 20, 2012 2:28 PM

M/22/185/70"

5 pull ups
5 toes to bar
5 squats
15 pushups

8 rounds + 5 pull ups

Comment #89 - Posted by: Jordan at April 20, 2012 2:40 PM

post stuck in the filter

weighted pullups, 5x3, followed by
7 mins amrap, 14' rope, 15 pushups

7 rds + 1 rope + 5 pushups

Comment #90 - Posted by: mas 55/M/150 at April 20, 2012 2:45 PM

m/25/6'/178

9 rds +7 pushups, rxed

Comment #91 - Posted by: James J at April 20, 2012 2:55 PM

7 rounds RX'd / games standard push ups

Comment #92 - Posted by: Matt at April 20, 2012 3:23 PM

10 rds. + 1

as RX'd

Comment #93 - Posted by: Alvin Blaker at April 20, 2012 3:25 PM

9 rds

Comment #94 - Posted by: ChadB at April 20, 2012 3:29 PM

As another poster suggested, did 5 towel PUs, 5 K2E, and 5 air squats for each rope climb

7 rounds EVEN

Comment #95 - Posted by: Saam at April 20, 2012 3:39 PM

Physical therapy daily for TKA; working on ROM and
strength along with pull-ups, push-ups and sit-ups
M/54/6’/210

Comment #96 - Posted by: Pete In Sun city at April 20, 2012 3:41 PM

8 rounds + 10 rope pull ups (15 per round)

Fun!!

Comment #97 - Posted by: abh at April 20, 2012 3:46 PM

M/35/5'4"143lbs
As RX'd
14 rounds

Comment #98 - Posted by: Matt Burritt at April 20, 2012 3:46 PM

M34/296/6'3

I got a 43 inch Box Jump!

Wish I had a rope for today's WOD

Comment #99 - Posted by: DB at April 20, 2012 3:53 PM

subbed 7 towel pull ups for rope assent

5 rounds + 4 pullups

Comment #100 - Posted by: ScooteR at April 20, 2012 3:57 PM

M/23/5'8"/153

10 rounds + 3 push ups

Comment #101 - Posted by: Phillip at April 20, 2012 3:59 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 4 HSPU per round

8 rounds
Subbed 5 towel pull ups, 5 knees to elbows, 5 squats for rope climb
Foam roll after

Comment #102 - Posted by: Sesoku at April 20, 2012 4:32 PM

9 rounds plus 1 rope climb plus 5 push ups

Comment #103 - Posted by: monkeyman at April 20, 2012 4:42 PM

5 rounds, 3 rope pullups. Used leg help on pullups. Pushups were done with hand released from floor.

Comment #104 - Posted by: Elliott Harding at April 20, 2012 4:43 PM

1. What is official 15' measurement? Floor to top
of rope. Top of head to top of rope?

2. 7 Rounds
13' from floor to top of rope. 1" rope.
push ups broken, trying to do 100/day on top of
WOD (weakness)

3. Totally stoked! Haven't been able to do rope
climbs since high school (many moons ago)
(another weakness)

Comment #105 - Posted by: Brad Wilson - m/38/5'9"/177# at April 20, 2012 4:45 PM

Did 9 rounds, but I didn't even sweat, maybe I didnt do it hard enough, my kids were running around the whole time, did the 5 pull ups, 5 k2e, n 5 squats with the 15 push ups.

Comment #106 - Posted by: Abraham at April 20, 2012 4:57 PM

I was looking forward to this one hoping I would crush it. When will I learn? It crushed me.

12 rounds as Rx'd. Arms died after about round 3.

Comment #107 - Posted by: tim m/50/69"/130 at April 20, 2012 5:08 PM

6 rounds even
15 towel pull-ups for 1the ascent

Comment #108 - Posted by: sleeknfit at April 20, 2012 5:18 PM

27m/140lb/5'6

8rds complete and went into the 9th w/out pushups RX. Didn't do nearly as many rds as I thought I was going to do.

Comment #109 - Posted by: Taylor at April 20, 2012 5:27 PM

5 rounds in 12mins, then 4 more after time expired.

sub'd 5 rope pull ups + 5 rope knees-to-elbows in place of rope ascent. Lacking both long rope and tall roof (and also some ambition).
A bit out of gas today.

Comment #110 - Posted by: Thorvaldur11 M/43/5'7"/222 at April 20, 2012 5:43 PM

12 min amrap:
15 front squat (45#)
15 pushups

8 rds + 2 front squats

Comment #111 - Posted by: James M/29/5'7"/155 at April 20, 2012 6:08 PM

12 min amrap:
15 front squats (45#)
15 pushups

8 rds + 2 front squats

Comment #112 - Posted by: James M/29/5'7"/155 at April 20, 2012 6:09 PM

10 rounds as rx'd
did a 6 min round after and got 6 rounds, 12 push ups

Comment #113 - Posted by: Sawyer at April 20, 2012 6:22 PM

11 rounds + 8 push - ups.

Comment #114 - Posted by: Kurt M/38/185 at April 20, 2012 6:35 PM

Wow, first week of crossfit and loving it! I'm doing this in my garage so learning as I go.
I don't have a rope yet so I did 15 towel pullups each round (hope that is a decent alternative).
6 rounds+5 towel pull ups/5 push ups.

Comment #115 - Posted by: J-Wat M/36/5'-10"/187 at April 20, 2012 6:41 PM

Back Squat 3-3-3-3-3
225, 250, 275, 280, 280

Legless rope clime, every on the minute until can't do
10 minutes
Push up clock - 15 minutes + 13

Jessica - WOD rx'd 11 rounds

Comment #116 - Posted by: B. Rhaly at April 20, 2012 6:56 PM

As rxd
9 rounds + a rope climb

Comment #117 - Posted by: Jonblaze at April 20, 2012 7:13 PM

Todd is a leading man. A "Functional" Henry Fonda. Likely underpaid.

Comment #118 - Posted by: Prolix at April 20, 2012 7:29 PM

Only had 10 minutes to spare: 8 rounds+climb+7 pushup

wouldve gotten Into the 11th round with 12 min AMRAP

Comment #119 - Posted by: Jeff/175lbs at April 20, 2012 7:31 PM

Btw I started off gaming this big time: 1 climb/15 push, rest until next minute begins. Not sure it was a good strategy but I had a very limited warmup. Pushups completely died and went to 1s by round 5!

Comment #120 - Posted by: Jeff/175lbs at April 20, 2012 7:35 PM

Subbed:

5 Towel Pullups
5 Air Squats
15 Pushups

8 rounds + 2 pullups

Comment #121 - Posted by: Joshua Maher at April 20, 2012 7:38 PM

5 Pullups
5 Knees-to-Elbows
5 Air Squats
15 Pushups

6 rounds in 12 minutes

Comment #122 - Posted by: D. Peterson at April 20, 2012 7:49 PM

As Rx 10 rounds.

M/6'/168#/38 yrs

Comment #123 - Posted by: britishfireman at April 20, 2012 8:01 PM

5 Rope Pullups
5 toes to bar
5 air squats
15 pushups

x7 rounds
1st WOD Looking forward to many more. Rope pullups are tough!

Comment #124 - Posted by: Blake at April 20, 2012 8:13 PM

M/19/167
18 rounds with 15 extra pushups
Done rope pullups because no rope

Comment #125 - Posted by: Michael Rose at April 20, 2012 9:52 PM

10 Towel p u
15 push up
6Rounds

Comment #126 - Posted by: roh at April 20, 2012 10:54 PM

Sub

5 Towel PU
5 Knees to Elbows
5 Air Squats
15 Push-ups


10 rounds


CFBG: 3/31/12

Comment #127 - Posted by: James at April 20, 2012 11:37 PM

F/41/5'6"/150

first WOD in which I get to use our new homemade rope
surprised myself by actually being able to climb--the WOD demo video was very helpful

12' rope, so did 12 push-ups per round

7 rounds + 10 push-ups

Comment #128 - Posted by: mom to five at April 21, 2012 4:07 AM

F/30/117

Rx

10 rds + 1 climb


M/38/154

Rx

15rds + 6 push ups

Comment #129 - Posted by: Andrea and Shane Cross at April 21, 2012 5:16 AM

13 rds + 1 rope climb

Comment #130 - Posted by: BH2 at April 21, 2012 7:13 AM

M/31/216

Subbed 15 sit-ups for rope climbs

8rds

Comment #131 - Posted by: R_Spad at April 21, 2012 8:39 AM

m/29/5'8"/181

5 Towel Pull-ups, 5 Toe-to-Bars, 5 Air Squats
15 Pushups

6 Rounds in 12 minutes

Comment #132 - Posted by: Justino at April 21, 2012 9:55 AM

9+2, subbed 10 pullups for each rope climb.

Comment #133 - Posted by: ScottMacArthur at April 21, 2012 10:26 AM

as rx'd but with 15 towel pull-ups as sub for rope climb

6 rounds + 9 towel pullups

Comment #134 - Posted by: TimC at April 21, 2012 12:49 PM

M/23/5'10"/190

subbed 15 towel jumping pull ups for each ascent

6 rounds + 10 jumping pulls

Comment #135 - Posted by: T. Swihart at April 21, 2012 12:52 PM

M/36/137

Subbed 5 pullups, 5 k2e, 5 squats for rope.

7 rounds + 5 pu + 2 k2e

Comment #136 - Posted by: balaguru at April 21, 2012 1:35 PM

8 rounds 12 reps. My first Crossfit WOD.

Comment #137 - Posted by: Tony at April 21, 2012 1:41 PM

M/24/5'10"/160

Subbed the rope climb w/ a 3 ft rope knotted every 4"-5" draped over a pullup bar one end in each hand and pulled full length 15x

9rds + 1 climb + 8 pushups

Comment #138 - Posted by: a.champagne at April 21, 2012 4:13 PM

7 rounds

Comment #139 - Posted by: myles456 at April 21, 2012 5:13 PM

8 rounds plus 5 towel pull ups, 5 per round and jumping as needed, pushups with 1 foot on ground

Comment #140 - Posted by: RussA at April 22, 2012 4:56 AM

8 rounds plus 1 climb 2 pushups. Brain housing group malf, stopped at the 10 minute mark vice 12

Comment #141 - Posted by: apolloswabbie at April 22, 2012 6:05 AM

Ouch, first time I attempted towel pull ups (fingers cramping)I managed 6 rounds plus 5 towel pullups and 5 K2E. Although im sure there were some no reps in that 12 mins.

Comment #142 - Posted by: Andy C at April 22, 2012 8:22 AM

12 min AMRAP

10 towel pullups w/knees to chest at the top
15 pushups

7 rounds + 10 towel pus + 2 pushups

Comment #143 - Posted by: JFA at April 22, 2012 9:07 AM

Complete as many rounds as possible in 12 minutes of:
7 towel pull-ups (no rope)
15 Push-ups

11 rounds + 9 push-ups

Comment #144 - Posted by: Purp M/25/180 at April 22, 2012 11:05 AM

CFWU x 3, 400m run

Used MarPro rope climber 30 ft ascent; 6 setting
pushups broken later to 9-6s, 7-5-3s

12 Rope Climb
11 pushups

Comment #145 - Posted by: F15EWSO M/49/180 at April 22, 2012 11:18 AM

12:00 of
5 Pulls
5 Dips
10 Pushups
11 rounds in 11:57
Good Workout

Comment #146 - Posted by: dyagg at April 22, 2012 11:41 AM

8x Rope Climb
7x + 12 Pushups

Comment #147 - Posted by: Matt Torres at April 22, 2012 1:05 PM

6 rounds rxd.

Comment #148 - Posted by: Jeff A. at April 22, 2012 4:27 PM

subbed 7 towel pullups, 7 air squats for 1 rope climb
10 rounds, + 9 pushups

Jen, row 15 minutes

Comment #149 - Posted by: sebastian m/43/180/6'2" at April 22, 2012 6:46 PM

as RXD: 13 rounds with 1 r.c, + 1 pushup, M/21/178lb/6'1"

Comment #150 - Posted by: Eric Gatti at April 22, 2012 10:04 PM

m/42/157
11 + rope ascent / descent

Comment #151 - Posted by: Seth H. at April 23, 2012 6:28 AM


Subbed 5 towel pullups for rope climb

10 rds plus 5 towel pullups and 5 pushups

Comment #152 - Posted by: Kevin McClellan 50/195 at April 23, 2012 8:27 AM

2012-04-24: 9@11:40/10@11:13:16. L's to 8'.

Comment #153 - Posted by: gs at April 23, 2012 9:06 AM

subbed 10 pull-ups for rope climb

8 rounds

Comment #154 - Posted by: Manchild at April 23, 2012 9:12 AM

9 rd's...10 rd's total

Comment #155 - Posted by: Pacers at April 23, 2012 9:13 AM

rope sub: BW squat to towel pu with knees to elbow. 6x = 1 ascent
hand release PUs

Did 15 min by mistake
9 rounds exactly

Comment #156 - Posted by: Brian R M / 50 / 6'2" / 186 at April 23, 2012 9:31 AM

M/38/142lbs/5'8"
11rounds + 14
Soto Cano, Honduras
Winged Warrior CF Gym

Comment #157 - Posted by: Chris at April 23, 2012 11:43 AM

25 / M / 5'9" / 132lbs

For time:
Run 400 meters
65 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
65 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
65 pound Thruster, 9 reps
9 Pull-ups

25: 37


DG:
46 / F / 5'2" / 115lbs

For time:
Run 300 meters
12 pound Thruster, 15 reps
15 assisted Pull-ups
Run 200 meters
12 pound Thruster, 12 reps
12 assisted Pull-ups
Run 100 meters
12 pound Thruster, 9 reps
9 assisted Pull-ups

13:03

Comment #158 - Posted by: BC at April 23, 2012 4:44 PM

8 rounds as rx'd

First 4 x 15 stict push ups

Comment #159 - Posted by: HugoLopez at April 24, 2012 2:17 AM

7 rounds,
Mistakenly did 2 rope climbs each round though.

Comment #160 - Posted by: Duncan at April 24, 2012 3:01 AM

Subbed 15 jumping towel pullups:

9 rounds + 10 pushups

Comment #161 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 24, 2012 3:30 AM

C-
@ CFS
10 + RC

Comment #162 - Posted by: Jeff & Charity @ CF Snohomish at April 24, 2012 7:59 AM

Complete as many rounds as possible in 12 minutes of:
5 Pullups
15 Push-ups

10 rounds + 3 Pullups

Comment #163 - Posted by: RHJ at April 24, 2012 11:58 AM

16 rounds + 8 pull ups RX'd

Comment #164 - Posted by: F at April 24, 2012 8:29 PM

I mean push ups!

Comment #165 - Posted by: F at April 24, 2012 8:30 PM

8 rounds
1 rope climb + 5 push ups
rx'd

Comment #166 - Posted by: DPL at April 25, 2012 3:53 AM

6 rounds

Comment #167 - Posted by: fitz997 at April 25, 2012 4:04 AM

Subbed 15 1.5 pd kb swings for rope climb

8 rds
+ 9 kb swings

Comment #168 - Posted by: al deezy at April 25, 2012 3:32 PM

12 minute AMRAP
15 KB swings (1.5 pood)
15 Push-ups
8 rounds + 15 KB swings

Comment #169 - Posted by: Miyagi at April 25, 2012 3:48 PM

15 Rounds even. RXed oorah.

Comment #170 - Posted by: mike at April 25, 2012 7:50 PM

33 yom, 190 lbs


10 rounds

subbed 5 pullups, 5 situps, 5 squats for each rope climb

Comment #171 - Posted by: Jeff Weltmer at April 25, 2012 8:35 PM

as rx'd: 11 rounds + 15 push ups

Comment #172 - Posted by: ccfeldt at April 26, 2012 12:01 AM

M 40/6'4"/240

10 rounds

Comment #173 - Posted by: Chuck Preble at April 26, 2012 2:36 AM

M/24/5'10/185

11 rounds, 1 climb

Comment #174 - Posted by: Pauly C at April 27, 2012 10:28 AM

m/38'5/9/180
Already warmed up after backsquat WOD at Triangle.
10 rounds + 11 pushups.
Rope climbs not bad. Try to remember to climb w/left hand over right. Get better grip. Pushups tough after 1st 3 rounds.

Comment #175 - Posted by: jrm at April 29, 2012 7:13 PM

M/ 38/ 133 lbs/ 5'-6"
I was looking forward to doing this WOD, but decided to change it to really work on a weakness and keep the WOD similar. I still did a rope climb and then a pushing movement, but since I'm pretty good at bodyweight stuff and need to work on my jerk and oly stuff, I did 5 heavyish push jerks and split jerks at about bodyweight to work on technique of redipping and to still have some weight on the bar. GOOD WOD.. Good Combo.. finished off with high box jumps.
Then went swimming for about 2 hours with the kids.

10 rounds of rope ascnet + 5 heavy PJ/ Split Jerks - Post WOD = high box jumps
I warmed up with a slow and steady pogression using light weights of 3 reps each of:\
strict press, push press then puch jerk.. to work on the timing, sequence and the redip.
I used: 65 lbs, 85 lbs, 105 lbs
then moved to:
120 lbs for 6 reps of push jerk
130 lbs for 10 sets of 5 of push jerk and split jerk
I did the PJ for most reps until around round 7 then switched to just split jerks... better for exploding up but slower so you have to hold the weight longer... a trade off... I used the wrist wraps for all 130 lbs sets

Post WOD:
I did high box jumps for a bunch of sets.

Comment #176 - Posted by: anton at April 30, 2012 7:25 AM

37 yom 203 lbs.

6 rounds rx'd.

Comment #177 - Posted by: kgw at April 30, 2012 10:39 AM

28/m/5'11"/180
As rx'd
8rds +1RC+10PU

Comment #178 - Posted by: justaman - liberty, sc at April 30, 2012 8:36 PM

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

4 full rounds, then 5th was half ascent, 6th was only one arm up once (barely any climb), but did push-ups for all rounds so 90 total

Comment #179 - Posted by: TZ at May 1, 2012 2:17 PM

subbed rope climb to 15 reps rope front pull
F: 6 rounds + 15 pulls + 3 push-ups

M: 8 rounds

Comment #180 - Posted by: orkun m28/5'7"/150 at May 2, 2012 4:07 AM

6 + 1 rope climb

Comment #181 - Posted by: Raph at May 2, 2012 7:54 PM

7 rounds in 15:33
of
10 pullups(pushing off with toes)
15 pushups

m/41/5'8/240

Comment #182 - Posted by: phat boi at May 7, 2012 5:46 PM

10 rounds

Comment #183 - Posted by: nsb at May 10, 2012 5:37 AM

14 rounds (12 foot rope)

Comment #184 - Posted by: Kevin: M/40/195/6' at May 17, 2012 1:25 PM

rx'd but 16 ft rope
10 rounds exactly

Comment #185 - Posted by: EUGENE M/42/5'11/180 at May 23, 2012 4:00 PM

7 rounds + 15 pull ups

sub 15 pull ups for rope climb

Comment #186 - Posted by: zenoperegrinus at June 3, 2012 3:45 AM

CFWUx2 (no dips)
9 rds

Comment #187 - Posted by: Doug at October 16, 2012 1:49 PM

Brutal. Might as well have been AMRAP 12mins of push-ups lol

11 rounds w/ 3 seconds to spare RX'd :)

Comment #188 - Posted by: Jason H. M/23/5'8"/149lbs at June 2, 2013 12:54 PM
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