Get out of the road?

bring them feet under the hips and bring those elbows up lady.

Nice work, Andrew and FCF!

1. Narrow her stance to hip width.

2. Move her elbows away from her body in the frontal plane and/or narrow her grip a bit, so that her forearms are perpendicular to the ground.

3. Move her elbows forward, so they are slightly in front of the bar.

Elbows up, Bar racked across shoulders.
Feet under hips, weight on heels.
Better shoes or barefoot.
Deep breath tighten abs and glutes to stabilize her midline.
HOOK GRIP!

Set the bar on your shoulders and not so much collarbone

narrow the stance
get the bar off the chest and onto the shoulders
get lifting shoes
lose the gloves

:)

in regards to massage muscle rollers, does anyone have an opinion as to which is better: "the stick" or "the tiger tail"?

#5 Bob Hook grip really is only used for the start of the clean/snatch. Once it gets overhead it's better to let the hook grip go as far as I know, or have heard.

#5, no hook grip is needed from shoulder to overhead ,it is for pulls below the waist; clean, snatch etc.

#5 - Bob - I understand (I think) the rationale for the hook grip on the barbell in getting weight off the ground, but what does hook grip add to her taking it overhead?

The hook grip adds nothing in terms of going overhead.

M/52/153/1-1-06

Scaled to 105# (Prev. 75#)

3 rounds + 2 Cleans/3 Rounds + 1 Clean/3 Rounds/3 Rounds/3 Rounds

Last time did not achieve 3 Rounds in any round.

Cheers to all Chiefs!

Hooyah Chiefs! subbing a 1.5 pood KB since I'm on the road--- I expect nothing short of puking tomorrow!

What everybody else said (except the hook grip :) and also tighten up the core and lats to provide a solid base to push from.

Round 1. 5 rounds + 3 cleans
Round 2. 3 rounds + 3 cleans
Round 3. 4 rounds + 3 cleans
Round 4. 4 rounds even
Round 5. 3 rounds even, by this time I was pretty damn tired and just coasted through until the end of the workout.

Total= 19 rounds + 9 cleans. All as RX.

ummm...first grab the bar evenly. I'm sure she knows what she's doing, she's just testing us to see if we know.!! I'm sure the rest posted everything else

Do you do squats with the 135 or are they not weighted?

Looking forward to this one!

3 + 3 Power cleans
3 + 3 Power cleans + 3 pushups
3 + 3 Power cleans + 3 pushups
3 + 3 Power cleans + 6 pushups + 1 squat
4 + 1 Power clean

I'm happy with this. I was crazy exhausted by the last round but was determined to get 4 rounds. I'm also glad that I paced it well enough to increase the reps each round.

I really didnt read that last part of the post, and I tried to memorize the workout so i thought it was 5 reps for the power clean, but this is what i did:
4 Rounds total in 3 min
-W/ 135# power clean 5X
-6 push-ups
-9 squats
-no rest
this was an awesome workout still! maybe ill pay more attention next time!

@ #13 This isn't a picture of a movement; it is a picture of the setup before the movement. If this girl were in your garage or gym getting ready to take a load overhead it would be ideal for her to do it properly. Her hips should start fully extended, her elbows should be out away from her body, and her legs should be under her hips before she lifts.

If she were to lift in her current position she would probably be successful. However as she continues to rep she is going to tire quickly or perhaps risk injury.

I agree with your hook grip comment and while I don't wear lifting shoes, I know many people that think they help.

Personally I think it a great idea to show these stills and ask questions. It spreads awareness. Hopefully someone on the main sight will follow up on these questions with answers.

nothing she looks v good!

oh lord have mercy. this workout SUCKED!!

@ # 13
U mad Bro?

Digging the Macklemore tank on Andrew in the vid. Love doing my WODs to his music!

move the feet under the hips

To #15 "Nobody". Read the sentence under the quote. It is asking for the critique. The "keyboard bandits" are helping out, doing as asked, helping others improve (the cross fit way) unlike the "NOBODY'S". Just saying..my apologies to all. This is probably not the place for it.

Eat some food!!!!

5+3
5+6
5+6
5+3
5+5

473 total reps

Rx'd

7
6
6
6
7+3 Power clean +6 Pressups

Rx'd

Loved it

drop the gloves
drop the shoes
tighten stance
arch the back
elbows high, bar behind the shoulders...

1. 5 rounds
2. 4 rounds + 2PC
3. 4 rounds + 2 PC
4. 3 rounds + 6 squats
5 4 rounds + 3 PC

All RX. Great WOD!

m/46/185

4rds 5 sets

M26/60kg/1.67m
1.5
2.4
3.4
4.4
5.4
Total 25 rounds completed

m/44/5'6"/145

16 rounds

4 rounds + 6PU
4 rounds
4 rounds
4 rounds
4 rounds

First CrossFit WOD don as Rx'd.

5x5 = 25

Cleans 60kg
22 rounds + 3 reps cleans Poland Zgierz;]

5 rounds- 3pu
5 rounds- 2pu
5 rounds- 2PC
4 rounds- 6squats
5 rounds

Deeds 32/71/170
Parker 25/67/193
Bennett 26/72/205
Mooney 32/74/190

Approx 3-5 cycles each round for all of us
772 FST FOB Fenty, J-Bad, Afghanistan

This is a great workout. Didn't have a bar nor 2 pood KB so my version was
"The Devil ;)":
6 1,5 pood KB swings
6 push ups
6 40" box jumps
Btw check out Mikko doing The Chief:
http://vimeo.com/37832830

3 rounds
2 rounds + 6 PUs
3 rounds
1 round
2 rounds
I was awesomely tired by the end of 3 round but wanted to complete the 5

Can't wait to do "The Chief" today in memory of my grandfather, a Chief Carpenters Mate and Seabee who served in WWII. Can Do!

Round 1 - 4 rounds
Round 2 - 3 rounds + 1 squat
Round 3 - 3 rounds + 3 PC
Round 4 - 3 rounds + 1 pushup
Round 5 - 3 rounds +1 pushups
total - 16 rounds + 9 power clean + 8 push ups + 1 squat

Rx'd with HOD PU's

1 - 4 rounds + 2 PU
2 - 4 rounds + 3 PC
3 - 4 rounds + 3 PC
4 - 4 rounds + 3 PC
5 - 4 rounds + 2 PC

M/44/210

Getting back into training, about a stone overweight, therefore scaled PCs to 50K (111 lb approx)
4, 4, 4, 4, 4. Could maybe have done more but was so out of breath and tired I chose to rest the extra 10 seconds I had on some.

Rx.

1. 5 + 1 PC
2. 5 + 2 PC
3. 5 + 2 PC
4. 4 + 6 PU
5. 4 + 2 SQ

Id like to do this workout but I'm new to Crossfit and not certain if I'm understanding this correctly. So I am to complete the cleans push ups and squats as many times as possible in 3 minutes. Then take a one minute break, and repeat the next round again as many times as possible. Continue this for 5 cycles. At the end of the 5th cycle I add up my total rounds completed in 15 minutes??? And what does RX mean??

3 rounds each time rx'd.

@ #49 hey bussman ” RX” just means as prescribed. Meaning you fine the whole workout without having to modify it.

f/30/5'5/130

had to scale to 65#

5 rounds for first four sets, 6 rounds last set.

and I thought I was going to hurl.

Several people commented on here about “dropping the shoes.” Definitely agreed that flat shoes are required for strength training, but I think there is a large population moving towards minimalist shoes without knowing the fundamentals of it. I am not an expert on minimalist running/shoes and I’m not saying those comments are wrong. In my opinion minimalist shoes have turned into a fashion trend that has swept through fitness America pretty quickly. Just because you wear minimalist shoes does not mean you run by the tenants of minimalist running (or fitness). I think it’s laughable when I walk into a gym and see a person on a treadmill wearing a pair of five fingers and they have the worst heal strike I have ever seen. Whether it be Crossfit, strength training, or running – the transition to “dropping the shoes” should be a gradual one. If you do not make a transition and actually focus on your mechanics (POSE) then you can potentially cause more harm to yourself. Like I said I am no expert, but I have seen several people make the change without doing their homework first.

M/21/180

1.4 rounds
2.3 +2 clean
3.3 +3 cleans
4.3 +2 cleans
5.3

16 Rounds. #135

great WOD!

5 Rounds each scaled to 115 lbs.

Total 25

Nice work today crew!

FOB Salerno

M/39/5'10"/190

3+2
3+1
3
3
2+3+6

As Rx'd

She looks marvelous.

M/32/6'4"/215

RX'D

1-4
2-4+1pu
3-5
4-4+6pu
5-3

4+3+3
4
3+3+6+2
3+3
3+3+6+7

Male, 185lb, 19yrs, 5'11
#1-6
#2-5
#3-4
#4-5
#5-4
TOTAL: 24 Rounds.

All as RX'ed

Box Squat 10 x 2 @ 60% 1RM- #240
"The Chief" - RX
RD 1- 5 + 2 PUs
RD 2- 4 + 8 PUs
RD 3- 4 + 5 PUs
RD 4- 4
RD 5- 4 + 3 PCs

Total- 21 RDS + 18 = 396 Total Reps

Rx
1. 4
2. 4
3. 3
4. 4
5. 4 + 1 clean

Total rounds: 19

5, 5, 5, 5, 4 = 24 as rx'd.

M/34/5'9"/155

As rx'd.

4 rounds (+6PU +7SQ)
4 rounds (+6PU +8SQ)
4 rounds (+6PU +1SQ)
4 rounds (+4PU)
4 rounds (+6PU +4SQ)

Total: 20 rounds

Great WOD!

bar on clavicles so that lifter can use body chain to drive out of heals. in her current position she will be able to generate little power with her legs.

5x5, RXd

My 3 cues for the athlete in the picture are (1) externally rotate the shoulders; (2) vertical forearms; (3) stand up straight w/ feet under shoulders. It's also hard to tell if she is centered on the bar or not.

6'2 255lb m

3 cycles
4 cycles
3 cycles + 6 pu
3 cycles + 3 pc
4 cycles

As rx'd

Tough!

in regards to the picture, elbows forward, power stance, and organize before she picks it up (belly tight and elbows pits forward)

Did this workout, question. Was the squats suppose to be weighted?

m/25/6'2"/183

5 & 2 reps
4
4
4
3 & 9 reps

20 + 11 rounds

Deceptively hard WOD. Felt like I was going to puke on the floor with this one. I think that's frowned upon in most gyms.

M/51/6'1/216
6
6
6 + 3PCs
6
6 + 3PCs

546 reps
As Rx'd

F/32/5'3"/140

Used 95# PC

1. 4 + 6
2. 4 + 2
3. 4 + 2
4. 5
5. 4 + 3
Total rounds: 21

m/22/5'10"/160
3+
3
4+6 p/u
3
4+6 p/u

F/ 36/ 5'2/ 135
@95#

1: 2+3pc
2: 2+5pu
3: 2+3pc
4: 2+3pc
5: 2+3pc

3 rounds
3 rounds + 3 cleans
3 rounds + 1 clean
3 rounds
3 rounds

m/29/5'8"/181

4 Cycles + 1 clean
4 Cycles
4 Cycles
4 Cycles
4 Cycles + 3 cleans + 1 pushup

2012-05-02: 4,3,4,4.

F/42/178/5'11"

Used 95#.... I contemplated 135# so I could get a real Rx, but decided against it. I found the power cleans got tough enough thank you very much.

1. 4 rounds + 3pc
2. 4 rounds + 3pc
3. 4 rounds + 3pc + 3pu
4. 4 rounds + 3pc
5. 4 rounds + 3pc

20 rounds + 15 pc + 3 pu

Great wod.

25/m/6'2"/286.8

3 rounds + 3 cleans
2 rounds
2 rounds
2 rounds
2 rounds

As Rx'd

M/34/6'3"/200

4+6 PU
4+9 Sq
4+6 Sq
4+5 Sq
4+5 PU

4
3+cleans
3 +cleans and PU
3+ cleans and PU
3+cleans

rx

4
4
3
3
3

Rx Not a bad little workout. Liked it.

4
4
3 +9
3
3 +9

rx

5+2HC
4+7sqts
4
4
4
[total 21rounds + 18reps or 396 total reps]
m/27/5'8/181

4+7 squats/4/4/4/4

31/M 6'2"/190lbs

as rx'd:

3rnds +3PC+6 PU
3rnds +3PC
3rnds
3rnds
2rnds

Carole and Kevin made up yesterday's shoulder press workout this morning. Results posted there.

5,5,5,5,5
25 rounds as Rx'd

Well I think she should scale the wieght possibly for a more fluid movement

myself todays wod as RX'd
4
4
4
4
4

smoked.. I have been doing two a days.. I think here real soon will be a two day rest... tag ur it

4+3pc
4+3pc
4+2pc
4+1pc
5

scaled to 75#

f/30/5'1/113

My second day performing CrossFit...today smoked me pretty good. After the "official" CrossFit warm-up per the FAQs on website (which is not "easy") I made the following:
1. 3 complete rounds
2. 3
3. 3 +3 PC
4. 3 +1 PC
5. 3 +2 PC
That's about as close to yaking my guts out after a workout in a while. Nice... looking forward to tomorrow!

M/39/5'7"/165

wore an 8 lb vest

4
4 + 3 clean + 6 pu
4
4
4 + 1 clean

Rx'd

4
4
3 + 2 squats
4
4 + 2 cleans

M/26/5'10/158

4+6 PU
4+3 PC
3+0
4+3 SQ
4+0

Not really sure what happened on Cycle #3, may have lost count or been lazy

Rx'd
3
3
3
3
3

rx'd
used timer on phone to count laps and that wasted time trying to tap it. hope for 5+ rds each cycle next time.
4 + 6 sq
4 + 2 sq
4 + 6 pu
4 + 1 sq
4 + 3 pu

m/29/6'/190

my son (training buddy) m/4/44"/40lbs (he tries to do the pu and sqauts when i do them lol)

5
4 + HC and pushups
4 + HC
4
4

@ 95lb

oops!! not HC, sorry, PC's.

Last Time:
Round 1: 4 3pc 6pu
Round 2: 4
Round 3: 5
Round 4: 4
Round 5: 4

This Time
Round 1: 6 + 1
Round 2: 6
Round 3: 5 + 2
Round 4: 5
Round 5: 5

4+2 cleans
4
4
3+3 cleans 6 pu's
3+3 cleans

338 total reps

female/23/128#
round 1: 3 rnds + 6 reps
round 2: 3 rnds + 1 rep
round 3: 3 rnds + 1 rep
round 4: 3 rnds + 1 rep
round 5: 3 rnds even
RX'D

279 reps total.

this was so much fun!!! pushups suck though!

rx'd

1-4 rounds
2-4 rounds
3-4 rounds
4-4 rounds
5-4 rounds, 3 PC, 6 PU

44/m/176cm/72kg

As rx'd

4
4+2 cleans
4
4
4+2 cleans

4+3pc,6pu
4+3pc
4
4+1pc
4+2pc (pr)

4 + 3 pc
3 + 8 sq
3 + 5 sq
3 + 3 pc
3 + 6 pu

1-6 rounds
2-6 rounds
3-6 rounds
4-6 rounds
5-6 rounds

22 rounds total

6-6-6-6-6 RX'd

2 mile run
14:20
Then
3 Rounds of the WOD
3:00 with 1:00 rest
3 135# Cleans
6 Push Ups
9 Squats
4 reps..3 Reps..4 Reps
Great Workout
Then
12 Pulls

Scaled to 65

1:4
2:3
3:3
4:3
5:3

42yo/5'11/194

Completed: 3/4/4/3/3

As Rxd:
5 rounds/4 rounds/4 rounds/4 rounds/4 rounds

Male
28
235

18yo/5'8/160lb/male

Round 1: 5
Round 2: 5
Round 3: 4 + 3 cleans
Round 4: 4 + 3 cleans
Round 5: 4 + 3 cleans

Total Rounds: 22 + 9 cleans

1:st WOD in a long time...

Scaled to 40kg

1 : 3 + 3 cleans
2 : 3 + 3 cleans
3 : 3 + 3 cleans
4 : 3 + 3 cleans
5 : 3 + 3 cleans

Nice to back at it! :)

Just free balling here, but I see she should narrow her stance to get her feet under her hips, her weight on her heels, grip should be just a smidgen narrower to just outside the ball of her shoulders, elbows should be forward of the bar and vertical, and from what I can see, I think she should have neutral hips (they seem to be somewhat closed a little), and tight midline.

27/6'2/192/m

4 rounds
3 rounds +8sq
3 rounds +6pu
3 rounds +6pu
3 rounds +6pu
3 rounds +5pu

first ever wod... was hard!

5/5/5/5/4 (24 total rounds, 216)

6
5
5
5
5

26 rounds as rxd

m/41/5'11"/205

3
3
3
4
4

17 rounds as rxd

New to Crossfit.
Form was terrible.
Total of 21.
First Post!

Yesterday was a great workout to start my Crossfit adventure. Today was a great workout to put me in my place. Enormous respect for what you guys do.

2
2
2+ 3 cleans, 6 pushups
2
2

Then a cool-down consisting of me curling into a fetal position and crying myself to sleep.

22 rounds

Amundson w/u

4+1clean
4
4
2 cleans and broke the collar off the bar
DNF

Got thru 4 rounds of Manion yesterday before the bells went off. My legs are smoked!

4+2 clean
4
4+3
4+2
4+3
i think i didn't warm up very well, round 2 nearly killed me
_Chief Horning

125/130/135/140/145
Last set was a struggle.

M/31/5'8"/170

4-4-4-4-4

Round 1: 3 Rounds + 13 Reps
Round 2: 3 Rounds + 2 Reps
Round 3: 3 Rounds + 2 Reps
Round 4: 3 Rounds + 2 Reps
Round 5: 3 Rounds + 2 Reps

Scaled to 95#.

Post WOD pic: http://instagr.am/p/KIwjkihmSo/

23/m/165
As rx'd
6
6
6
5
5
I looked like a sweat sprinkler today! Awesome workout!

f/36
65#- 3,3,3,3,4
plus day 2 of the burpee challenge (100 burpees for 100 days ending with a burpee mile)

m 35 5'6" 175lbs

Since Tuesdays WOD is now officially 2 hours of Soccer for the office staff, I made up yesterdays 5x5 first then did today's.

yesterday: 40kg, 50kg, 55kgx3(2F), 50kg, 55kgx2(3F)+1 60kg push press

Today: PC at 60kg (132lbs)
3 +3PC+6push
2 +3PC+6push+6sq
2 +3PC
2 +3PC
2 +3PC+6push

Crossfit Strength Bias, week 3, DL 3x5, 265, 285, 295 (3)

3 cycles of the Chief, 3 115lb PC, 6 pushups, 9 sq

3, 3, 3

At Redding Fitness, a VERY Crossfit friendly gym.

As Rx'd.

3, 3, 3, 3, 3 = 15 rounds.

m/36/5'8"/180

5 + 3 Power cleans
4 + 3 Power cleans + 6 pushups + 7 squats
4 + 3 Power cleans + 6 pushups
4 + 3 Power cleans + 5 pushups
4 + 3 Power cleans + 6 pushups + 5 squats

Total Reps: 428

5+3
5+3+6
5+3+6
5
5

:-)

4+6 squats
4+3 squats
4+6 pushups
4+3 pc
4+3 pc

Did 105# Power Snatch instead of PC.
4
4
3+
3+
3+

m/47/153
scaled 95# PC

1 - 3 + 3 pc + 6 pu
2 - 4
3 - 4
4 - 3 + 3 pc + 6 pu +7sq
5 - 4

3
3 + 3 cleans
3 + 3 cleans
3
3 + 3 cleans,6 pushups

M¦178¦511¦23

M/6'2''/260/31
Round 1 - 3,3,3
Round 2 - 3,3,3
Round 3 - 3,3,3
Round 4 - 3,3,2+6 squats
Round 5 - 3,3,2+1 squats

M35/5'4"/144lbs
As RX'd
1. 4 rounds +3 cleans
2. 4 rounds +3 cleans
3. 4 rounds +3 cleans
4. 4 rounds +3 cleans
5. 4 rounds +2 cleans

F/27/135/5'4"
scaled to 65#
4+2 PU
4
3+6 PU
3+3 PC
3+6 PU
total of 17 sets
In my 3rd week of Crossfit and LOVIN it!!!

m/33/186cm/85kg

1.6
2.5
3.5
4.4
5.5
Total 25 Rounds RX

Rested to long between the 2nd and 4th set. Took the rest at 2.20-2.30 min:-( Could have done 28 rounds if someone had pushed me:-) But thats life. Super workout!

30 yom/6'0/197lbs
4 rds
4 rds
2 rds
3 rds 3 cleans
2 rds

I died in that last round

1: 6 2/3
2: 6
3:5
4:4.....wanted to quit
5:5....decided to go harder

26 total.

4 sets for each round, with about 8-10 seconds left per round. the floor was covered in sweat!

total sets: 20 as rx'd

4-4-3-3-4

Dropped to 95 lbs.
3
3
3
3
3

M/14/5'11"/150

m/21/5'8/160

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Results: 6+1 clean, 5+1 clean, 4+2 cleans, 4+3 pushups, 4+3 squats

M/39/68/185
as Rx'd
1-5
2-5
3-5
4-4+6+7
5-5

Dropped 40 lbs. Only could do 3 rounds before my quad reminded me that I've got a run tomorrow.
2+3 cleans & 6 pushups
3
2+3 cleans

M/33/5'10/205

6 rounds in 3 min. Didn't read it completely, so I only did one cycle. Guess I'm fired...

Round 2+2clean
Round 2+2clean
Round 2+3clean+6p+6s
Round 3
Round 2+3clean+5s

60kg power clean
Madrid

4
4
4
3
3
rx, worked out yesterday and did back squats, squats killed me today.

4 rounds each cycle for 20 total as rxd

I am a Navy Chief.. Love this one
M/35/175
1 - 4
2 - 4
3 - 4
4 - 4
5 - 4
Good Stuff

1: 4 rounds + 3 + 6 + 3
2: 4 rounds
3: 4 rounds
4: 4 rounds
5: 4 rounds

372 reps

M/20/210
1-4
2-4
3-4
4-4
5-4

Had to work with three other people so we had some people technically starting off on PU or squats. I assume that is okay. Finished off the workout with a 1-mile jog and good old Army cool-down stretching.

3 rounds
2 rounds + 6 pushups
2 rounds + 6 pushups
2 rounds
3 rounds

Did 188# instead of 135 did 4.5, 3.5, 3, 4 and ran out of my time slot for the workout so 15 rounds ish

19 rounds.

24/m/185/5'11 /Qc/Ca

1:6rounds
2:4rounds+ 6 Squats
3:5rounds
4:4rounds
5:4rounds

Rx'd
BL. MW
5. 6
6. 6
6. 6
6. 6
5+6 p-u. 5+7sqt

24/m/185/5'11/ Qc/Ca

1: 6rounds
2: 4rounds + 6 squat
3: 5rounds
4: 4rounds
5: 4rounds

6+9reps
6+12 reps
7
7
5+9reps
M/180/6'/28 as rx'd ! Awsome workout

tim: 95# 5 x 4
kristy: 65# 5 x 4

as rx'd, no warm up.
4, 4, 4, 5, 6 rds/cycle
100 4ct flutter kicks, 100 leg levers
stretch/yoga. PAC w/ AJAX

As rx'd
Brock
4 4 4 4 5 =21
Sebastian
4 4 4 4 5 =21
Excellent workout

1. 6
2. 5
3. 4+7 Squats
4. 4
5. 4

Wow...that was fun.

m/18/6'0/190
Decided to do 20 rounds of the triplet for time. Finished in 13:50. One hell of a WOD.

5-4-4-3-4

As rx'd

Definitely collapsed at the end.

scaled down to the "Pack": 95lb power cleans.
4, 4, 4, 4, 4

5 + 2PC / 5 / 4 + 1PC / 4 / 3 + 3PC + 6PU + 5SQ
Jessica (95lbs.) - 5 + 3PC / 5 / 4 / 4 + 3PC / 4 + 3PC
Lottie (20lb. KB Swing) - 5 / 4 / 3 / 3 / 4

Compare to:
080914 - 5 / 4 / 3 + 3PC / 3 / 4

4 rounds
3 rounds + 3pc + 6pu
3 rounds + 3pc
3 rounds
3 rounds + 3pc + 3 pu

Totals = 57pc, 105pu, 144as = 306reps

28/m/5'11"/180
As rx'd
5+3
5
4+2
4+3
4+3+6

M/29/167

1. 5 rounds
2. 4 rounds
3. 4 rounds
4. 4 rounds
5. 4 rounds

unfun

4
4
3 + 3 pc
3+ 3 pc
2+ 3 pc

Best. Workout. Ever.

WEDNESDAY 120502

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

as Rx’d, 4; 2+2 reps; 3; 3; 2

M/22/5’10”

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

4/3/3/3/3+1

rx’d

22/M/5’6”/160
CFBD: 2/27/12

5+2Cl
4+0sq
4+1cl
4+1cl
4+1cl

4+3Cl
3
3+6push+0sq
4+1Cl
3
85lbs

80 lbs

4 + 3 cleans
5
5
5
5 + 4 PU

4+2pc
3+8sq
4+6push
4+3pc
4+6sq

Had to use a 60+ lb ruck sack for the cleans with very little to grip which made it a forearm/hand strength challenge

Awesom WOD!!
r1-4 rouds 6 pu
r2-4 rounds
r3- 3 rounds 2 PC
r4-3 rounds 2 PC
r5 - 3 rounds

Interesting

2 rounds each set for 5 sets. Hand release for each pushup. A2G squats.

M/50/175

5+3 PC
5
4+4 SQ
4+2 PC
4+1 PC

Chief is Bad Ass, loved the wordout!

R1 - 5
R2 - 5
R3 - 5
R4 - 4
R5 - 4+6pu+3sq

God Speed!

4 rds + 2 power cleans
4 rds + 2 power cleans
3 rds + 8 squats
3 rds + 7 squats
3 rds + 2 squats

As rx'd

m/178cm/89kg/36y
3 rds + 6 PU
3 rds + 6 PU
3 rds
3 rds
3 rds

scaled, did tomorrow after deadlift workout, posting here for future reference
115#
4 rds:
3 + 7 squats
3 + 7 squats
3 + 7 squats
2

M/44/5'11"/195

3min AMRAPs (5 rounds with 1min rests in between)
3 115# power cleans
6 push-ups
9 squats

4
4
3 + 8 squats
3 + 4 squats
4

Greg P
M/24/73"/263lbs

1. 3 + 3 cleans
2. 3 + 3 cleans
3. 3 + 3 cleans
4. 3 + 3 cleans
5. 3 + 3 cleans

consistent, paced myself really well during this workout
Greg P

Warmup:
Run 800, Row 500, 100 DUs
Shoulder and Hip mobility.

27 Rounds @ Rx - Only counted complete rounds.

Definitely want to attack this again with better strategy; 30 rounds seems totally do-able if I force myself to "go there" mentally.

F/41/5'6"/150

85#

4 + 1 clean
4 + 3 cleans
4 + 2 cleans
4 + 3 cleans
4 + 3 cleans

66#

3round+4power clean
3round
2round+3power clean+2push up
3round
3round

1 - 4 rds & 3 Power Cleans
2 - 4 rds & 2 Power Cleans
3 - 4 rds & 1 Power Clean
4 - 4 rds & 1 Power Clean
5 - 4 rds & 2 Power Cleans

This was a blast, and nearly two hours later I'm still cooling down.

50kg/110#

1: 5 rounds
2: 4 + 6 pushups
3: 4 + 3 pcleans
4: 4
5: 4

good stuff

Just did manion yesterday this is Gunna be rough

cleans at 135#
hand release pushups
squats
4rds +1 cl
4rds + 2 cl
4rds + 3 cl for last 3 rounds

1. 5 Rounds+ 3 PC
2. 5 Rounds + 3 PC
3. 4 Rounds
4. 4 Round
5. 4 Rounds + 2 PC

Rx'd Great WOD

M/190/5,8

1. 4 rounds+3 cleans
2. 4 rounds
3. 4 rounds
4. 4 rounds
5. 5 rounds

really pushed it to get 5 rounds on the last cycle. Good workout

5/5/5/5/5 = 25

Feet under the hips & bar racked on the shoulders instead of in front of shoulders

M/ 38/ 133 lbs/ 5'-6"
As Rx:
Round 1: 5 completed rounds
Round 2: 5 completed rounds
Round 3: 5 completed rounds
Round 4: 5 completed rounds
Round 5: 5 completed rounds
Total rounds completed: 25

I had about 20-45 seconds left after I was finished completing the 5th round.. sometimes more sometimes less.. but not enough time to do another round so I stopped... I think that it would be better to just start where you left off... and then post the number of reps per round... keep a tally going and write where you are after each round.. do the math later when your head is better able to think logically and you're not going mad.
I stopped after 5 rounds because I didn't think there was enough time to do another round and I wanted to be ready to go all out for the next round. I wanted to stay at about the same pace the whole time... I was happy with the WOD & my results. I think I could have done 6 rounds possibly the first 3 rounds but might have bonked at some point.. first time doing this WOD.
I took this to go pretty much all out each round... I would kill the first 2 rounds really quickly and then pace the remaining 3 out. I actually felt this the most in my quads in the squat. I did a bunch of snatching and KB swings & GHD situps so that might be why my legs were a bit tired as well.
I went unbroken and never let go of the bar.. I was happy with that.
The pushups were easy with only 6 and I went all the way to the deck and all the way extended, tight to the body.

Physical therapy then
Modified WOD with deliberate and controlled form
1 month since TKA surgery
Max rounds in 3 minutes of:
75 pound Power cleans, 3 reps
6 Push-ups
9 Squats
3-3-2,
Rest 1 minute, Repeat for a total of 3 cycles
Then off to Physical therapy
M/54/6’/205

4+3pc
4+3pc +6pu
5+3pc
4+3pc+6pu+3sq
5+3pc+6pu+3sq

rx'd
m/29/6'1"/170

Kicked my butt!

age 22 bw 170

5 + 1
4 + 3 + 6 + 7
4 + 3 + 6 + 7

Only did 3 rounds this time. Weight as rx'd. Still pretty rough but way off where I was last time

M/42/6'3"/262#

15 rounds for time
3 135# power clean
6 push ups
9 squats
Total time: 14:49

Row 5,000 meters 22:19

1. 4+6 pushups
2. 4
3. 4
4. 3
5. 4

UGH! tough workout. Beat my last one by over 2 rounds. Great success!

m/29/6'3/205

4, 4, 3, 3, 4 rx

as rx'd
1-3 + pushups
2-3 + 2 squats
3-4
4-4
5-4 + 2 power cleans

as rx'd
5 + 2 power cleans
6
6
6
5 + 6 push ups

M/41/5'11"/158lbs.

Yep, I've gained some weight!!! Still skinny(ish).
I managed 5 Rounds, 2 Cleans, 4 Rounds, 4 Rounds 3 Clean, 4 Rounds 6 Push Ups, and 4 Rounds. The Cleans got very tough on the 3rd Cycle. Warmed up with 5 couplets of 25 Double Under/25 Sit Ups, then did 4 sets of 12 Toes to Bar after the WOD.

Total: 21 Rounds, 8 Cleans, 6 PushUps.

Oops...did it as Rx'd with 135lb cleans.

5
4
4
4
4

As Rx'd

185#/m/26

4+3
4+3
4
4
4

Great workout. Still feeling Manion, just a little...

As rxd.
1-5&6Pushups&4squats
2-5&3pc
3-5&3Pc
4-5&3Pc
5-5&3Pc
475 Reps.

4 rds 3 squats.
4 rds 3 cleans
4 rds

The correct adjustments have already been mentioned (in #4 and others) but someone should say that she is in ripper shape!

Whoever this crossfit stud is, nice work!

As Rx'd

4
3.2
3.7
3.2
4

Great Workout!

4 rds 3 squats
4 rds 3 cleans
4 rds
4 rds
4 rds

M/31/5'10/83kg

Rx'd

6 + 3xPC
5 + 3xPC
5 + 3xPU
5 + 1xPU
5

getting back into CF. Scaled this to 2 minute cycles with 1 minute rest. Did 2 rounds in each. I think this was scaled too much, though. Am going to try this one again as Rx'd.

m/40/192

22 rounds + 3 cleans as rx'd
(6,4,4,4,4)

M/31/214

4 + 3 squats
3 + 4 squats
3 + 3 power cleans
3
3 + 6 push ups

27/F/145/5'9

3 rounds
3 rounds
3 Rounds +3Cleans
3 Rounds +3 Pushups
3Rounds +3 cleans

6
5 + 3 PC
5
5
5 + 1 PC

26 total rounds

Depends if she is going to push press or jerk it, or military press it.

4
3
3
3
3

5,4,4,4,4 = 21 rounds

M/27/5'6"/155

subbed 115lb power cleans.

4
3+3+6
3+3+6+5
3+2
3+1

That is 57 Power cleans! satisfied. Cradle form vastly improved throughout. I finally am receiving the bar onto my shoulders.

25 RDS RX

m/44/200/5'11"
row 1k

100 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
3 + 3 clean
3
3 + 2 pushup
3 + 3 clean
3 + 1 clean

4 rounds x 5; RX.

5,4,4,4,3 rds 4total

M/25/150/5'8 ... I did this workout with 4 of my buddies. We do not belong to an affiliate but wish we did. We workout in our crappy school gym and make magic happen there. 4 out of 5 of us are college athletes and have been doing cross fit for a while, guess which one is a rookie. David 28 rounds, James (me) 24 rounds, sebas 24 rounds, mat 22 rounds, Steve 14 huge rounds.
We wish we knew about crossfit before we started college sports.

M/17/6'0"/167
1=6
2=4
3=4
4=4
5=4

M/19/166lbs
Got 30 total rounds, NEED to start eating better lol eating pizza was a horrible idea :p

M/19/166lbs
Got 30 total rounds, NEED to start eating better lol eating pizza was a horrible idea :p
(if this post twice I'm sorry had to refresh page)

Did thurs w 20# lh db, 35# rh db - all the elbows can handle.

4r + 3pc + 6pu
4r + 3pc
4r + 3pc + 6pu
4r + 3pc + 6pu
4r + 3pc + 4pu

397 reps

Only did 3 rounds.
3+3+6
3+1
3+2

PC@110#
4, 3, 3, 3, 4+2pc

4

Warm up
Pull up 1x10
Dip 1x10
Squat 1x10
Crunch 1x45
Push up 1x10
R1 - 3+2PC
R2 - 3+6Push up
R3 - 4
R4 - 4
R5 - 4+3PC
Notes: First time with WoD. 95lbs PC.

4r
4r
4r
4r
4r & 3 PC

Could have done more. Taught a spin class before hand, so legs were feeling the strain a bit.

Great WOD

Im 40 yrs 1.68 meters 72 kgs. I run 12 kilometets before Wod, 8 minutess of sit ups.
1 round 5 cycles.
2 round 5 cycles
3 round 3 cycles
4 round 3 cycles
5 round 3 cycles
Excelente wod
From mexico city!
Regards
Renato

Scaled PC to 93lbs.

4
4
3 + 3PC + 6 push ups
3
3 + 3PC + 6 push ups

M/ 39/ 175

5
4
4
4+3 cleans
4+3 cleans + 6 pushups

totaling 390 reps
this one was a beast. enjoyed it to the end.

All cleans were from the hang unless otherwise noted
All pushups modified unless otherwise notes
Various rounds completed

Mikey 3 + 1 / 2 + 6 / 2 + 3 (65^)
Alyssa 4 + 3 + 6 + 6 / 4 + 3 + 5 / 4 + 3 + 4 (45^)
SCLB 4 + 3 / 3 + 3 + 4 / 3 + 6 + 5 /3 (65)
Caitlyn 4 + 6 / 4 + 3 + 1 / 3 + 3 + 6 + 6 (14# med ball)
Marian 4 + 3 + 6 / 4 + 3 / 4 + 3 + 4 / 4 (35)
Murley 4 + 3 + 6 + 2 / 4 + 3 + 6 + 2 / 4 + 3 + 6 + 2 / 3 + 3 + 6 + 8 (65)
Aaron 2 + 3 + 6 / 3 + 3 / 4 + 3 (pvc)
Connor 4 / 5 + 3 + 6 + 1 / 4 + 3 + 1 (pvc)

3 min rest between rounds
Mr. Carey 3 + 3 + 6 + 7 / 4 + 1 / 3 + 3 + 4 / 3 + 2 (65)
Mr. Wonsil 4 + 2 / 4 + 2 / 4 + 3 / 3 + 3 + 2 (65)
Lynn 4 / 4 / 3 + 3 / 3 (85)
Meghan 5 / 5 / 4 + 3 + 6 + 1 / 4 + 3 (85 from ground)
Renee 5 + 3 + 6 / 5 + 3 / 6 / 5 + 3 + 1 (55)
Marianne 4 + 3 / 4 + 3 + 6 / 5 / 4 + 3 + 6 (55)
Crystal 4 / 4 + 3 + 1 / 4 + 2 / 4 + 3 + 2 (35)
Mrs. Pip 4 + 3 / 4 / 4 + 3 / 4 + 3 (65)
Mrs. Carey 4 + 3 + 6 + 4 / 4 + 3 + 6 / 4 + 3 + 1 / ??
Jesse 5 + 3 + 6 + 7 / 4 + 3 + 6 / 5 + 3 + 6 + 3 / 4 + 3 (65/regular pushups^)

24/m/5'9"/175

6
6
6 + 3 pc
6
5 + 3pc + 6pu + 6sq

m/42/155
5
5
4+cleans
4+cleans
4

M/5'11"/200 lbs

Round 1: 7
Round 2: 7
Round 3: 5
Round 4: 6
Round 5: 6

Rx'd weight ( which was 135lbs)

Went to rugby sevens practice immediately after the workout for an hour and a half ( mainly sprint conditioning)

Then went back to the gym later that night for 1 hour working on my deadlift form. Light weight.

- a little too much working out in one day but I really did need to outlet my stress levels from finals. Loved the Xfit workout. I'll do it again soon!!!

Scaled to 52.5kg Power Clean, rest as Rx'd.

1: 3 rnd + 3 rep
2: 3 rnd
3: 3 rnd
4: 2 rnd + 8 rep
5: 2 rnd + 8 rep

Loved it but it was bloody hard work!

CFSB, with mas. Weighted pull-ups, 5 X 3

40-50-60-70-80(2)

Then, 3 rounds of The Chief, with 115#

4 rounds + 3 pc
4 rounds + 2 pc
4 rounds + 1 pc

Nice deadlifts mas!

6 rounds per cycle for total of 30 rounds

M 38/5'10"/188

1: 5
2: 4
3: 4
4: 3
5: 4

20 rds

4
3 + 3 PC
3
2 + 3 PC
2 + 2 PC

As rx'd:

4 rds
3 rds + 3 cleans
3 rds + 2 cleans
3 rds + 2 cleans
3 rds + 3 cleans

M/40/220lbs/6'3"

As Rx'd

6
4
4
4
5

Total = 23 rounds

ME bench press to 2x215

scaled to 95#

1 3 + 3/6/5
2 3 + 3/6/7
3 3 + 3/6/7
4 3 + 3/6/5
5 3 + 3/6/2

m/43/195/6'1"

3 rds +3 PC
3 rds + 3 PC + 3 PU
3 rds + 3 PC + 6 PU
3 rds + 3 PC + 6 PU +1 SQ
3 rds + 3 PC

121 total reps

115 lb cleans
3
3
3
2+3 cleans
2+3 cleans

Did this workout with some young upcoming college football players. The smallest guy in the group at about 165 did 35 total rounds and I came in second with 33 rounds. Tough workout and probably did rest a little too much before the last round but getting 6-7 rounds per cycle I think it was well worth it

wed was rest day -- lax scrimmage we needed refs, so I helped -- basically 45 mins of running up and down the 100 yard field. Pretty fun, no injuries, decent workout.

RX
5 rounds
4 + 2 reps
4
3 + 9 reps
3 + 2 reps

As rx'd

5, 4, 4, 4. 4

Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

1. 4r + 1
2. 4r + 3 + 6
3. 4r + 3
4. 4r + 1
5. 3r + 3 + 6

Rnd 1: 4
Rnd 2: 4+1
Rnd 3: 4
Rnd 4: 4+1
Rnd 5: 4+1

23 rounds - 414 reps

As R'x
18 rounds

BrandX scaling
The Porch:
Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps
6 Push-ups
9 Squats

4+3
4+3+6
4
5
5

Should've done as Rx. Great workout though.

M/40/6'4"/240#

19 rounds Rx

M.37.174

Mike (as rx'd)
4rnds+3+6
4rnds
4rnds+2
3rnds+3+6
4rnds+1

Christine (45lb)
3+3
3+1
4
3+2
4+3+2

As Rx

1: 5 rounds + 3 cleans
2: 5 rounds + 3 cleans
3: 5 rounds
4: 5 rounds
5: 5 rounds

Loved this one!

M/168#/6'/38yrs

Hi this was good training:
5 rounds for 3:53.04
1.6 push-ups/9 squats/5 cleans.
2.6 push-ups/9 squats/5 cleans.
3.6 push-ups/9 squats/5 cleans.
4.6 push-ups/9 squats/5 cleans.
5.6 push-ups/9 squats/5 cleans.
good day from Bulgaria :)

Forgot how tough this was!

As rx'd

1) 4 rds
2) 4 rds
3) 4 rds
4) 4 rds
5) 4 rds

3 rounds per cycle... except for the first one where I did 3 rounds + 1 clean

4 rounds
4 rounds
4 rounds
4 rounds
5 rounds + 1 power clean

Mrs. Miyagi
Scaled to 65# power clean. Rest as Rx'd.
3 rounds + 3 power cleans
4 rounds
4 rounds
4 rounds
4 rounds + 2 power cleans

33 yom, 190 lbs

20 rounds total

5-5-5-5-5
25 rounds as RX'd

5/4...115# PC's
3, 3, 2+6 squats, 2, 2+3 pc's
Finished w/ MU work: 1,1,1,2!

M/23/5'10"/188

As rx'd

1) 5
2) 4
3) 4 + 3/6/5
4) 4
5) 5

As rx'd

Round 1 - 4 rounds
Round 2 - 4 rounds + 1
Round 3 - 4 rounds
Round 4 - 4 rounds + 1
Round 5 - 4 rounds + 3 cleans + 4 press ups

This was a really fun workout

As rx'd

RD 1: 5 + 3
RD 2: 4 + 3
RD 3: 4 + 3
RD 4: 4
RD 5: 4 + 3

5,5,5,4+4pu,4+1PCL

RD 1: 3
RD 2: 3 + 3 PC
RD 3: 3
RD 4: 2 + 3 PC + 6 PU
RD 5: 2

4 rds & 7 reps
4 & 1
4 & 1
3 & 15
4 & 1

Took 4 weeks off due to wrist injury. Good beginning WOD!

4,4,4,4,4 exactly each time. 50kg clean.

5/08/12: RX: 4+3PC; 4+1PC; 3+6PUs; 3+1PC; 3+3 PCs
9/22/08: 85# PCs: 4+3PC; 4; 4; 4, 4, Squats hurt.

Clean 4 4 4 4 3 round plus 1
Push 4 3 3 3 3
Squat 4 3 3 3 3

Did Hang Power Cleans, not PCs. Oops.

115 lb PC
5-4-4-4-4

3 PC, 6 HRPU, 9 Air Squats - 29 complete rounds

3 + 3pc for every round

4rds + 9 reps
4rds
4rds
4rds + 1 rep
4rds + 2 reps

4 + 1
3+1
3+1
3
3+1

Form was particularly bad as the sets wore on. 135 is pretty close to my max so began to break down pretty quickly. Fun workout though.

5+1
5
5
5
5

As rx'd

5-5-5-5-6

May have been a few seconds late on the last round, but that's just because I thought I had time to slow down my form. Pretty good WOD for me; would like to work towards getting six rounds in all five sets.

M/27/5'11''/200

5 + 3 Cleans & 6 Push-ups
5 + 1 Clean
5
5
5

Went much better the second time around.

did 15 squats per round
4/3/2/3/3

15 rounds - 3-3-3-3-3

3/3/3/3/3+3 cleans
54y/67"/155lb
didn't think i could clean it that many times.

m/38/5'9/181
CFWU-3. Reg. Superman. Burgener. DU.
4+cleans
3+cleans
4+cleans
4+cleans
4+cleans+2 PU
May have done 4 rounds on second round, but decided to keep count conservative.
Need to do better job w/elbows high & wide & floating bar on cleans. Squats toughest. Lots of burn in back of hips. Depth & tech good though.
Disapp I didn't do better compared to last time.
9/14/08:
4+cleans
4+cleans+pushups
4+cleans+pushups+6 sq
3+cleans+pullups
3+cleans+pullups+5 sq

M/40/165#

As Rx'd: "Max Rounds Completed" - so I didn't start a new round if I didn't have enough time to finish it. So it went like this:

1 - 5 rounds complete
2 - 5 rounds complete
3 - 5 rounds complete
4 - 5 rounds complete
5 - 5 rounds complete

Total rounds completed: 25

Hey - for any wounded warrior out there: check out YOUR VA adaptive sport on Twitter @VAadaptivesport

3 rounds in each of the first 3 cycles, 4 rounds completed in the last two. I was pacing myself, but should have gone for the four in all five rounds becasue I still had some left in the tank in the end, and still had some time left at thwe end of each cycle. Also, I did hang power cleans instead of full power cleans, so that probably made it a lot easier as well.

1 - 4+1 rep
2 - 4 rnds
3 - 4+1 rep
4 - 4 rnds
5 - 4+1 rep
M/51/190/72"

4 1/3, 3 1/3, 3, 3, 3 vs
4, 3 1/4, 3, 3, 3. a real puffer. great wod! 9/18/08

1k run wu 4:55. abmat x 18 after.

m/55/5'10"/172

1: 4 + 3 pc
2: 4 + 2 pc
3: 5
4: 5 + 2 pc
5: 4 + 6 push ups

Total reps: 412
Last time: 276 (in 2008)
PR by 136 reps
Better by 49.3 % wow!

1: 4 + 2C
2: 3 + 6PU + 2SQ
3: 3 + 2PU
4: 3 + 3C
5: 3 + 3C

Legs were pretty sore from a lot of squats yesterday. Could have cut down on time before doing cleans, and done the squats a lot faster. Overall good workout though, I'm done.

1:5
2:4
3:4
4:4
5:4
Rx'd Weight

My training partner got:
1-5:4
w/ 95 lbs.

As rx'd:

Round:
1) 4
2) 3 + cleans
3) 3
4) 3 + cleans
5) 4

5 rounds + 3 cleans + 6 push ups
5 rounds
4 rounds + 3 cleans + 4 push ups
3 rounds + 3 cleans
3 rounds
That's cool

18 rounds rx

M/41/188

3 per round
15 total as Rx

1. 6 sets
2. 7 sets
3. 6 sets
4. 7 sets
5. 8 sets

first real crossfit workout and I loved it, I play college football, really wish our whole team would do these types of workouts!

3, 4, 4, 4, 4

pc
75# 10
95# 7
115# 5

3 + 1 pc
3
3
3
3 + 1 pc

m/41/5'8/240

4 + 1 push up-4-4-4-4

rx'd:
7+7+7+6+6

99cleans
198 pushups
297 squats
594 total reps

5,4,4,4,4

Cycle 1: 4 rds + 3 PC
Cycle 2: 3 rds + 3 PC
Cycle 3: 3 rds
Cycle 4: 2 rds + 3 PC
Cycle 5: 3 rds

Very tough, first day back in 19 days (break for grad partying)

Cycle 1: 4 rds + 3 PC
Cycle 2: 3 rds + 3 PC
Cycle 3: 3 rds
Cycle 4: 2 rds + 3 PC
Cycle 5: 3 rds

Very tough, first day back in 19 days (break for grad partying)

1 - 6 26 rounds total
2 - 5
3 - 5
4 - 5
5 - 5
Rx'ed - Daughter kept time - never started another round if didn't have 30 sec to finish it - just took extra time on break.

1. 6+6 push ups
2. 5+3 cleans
3. 5+3 cleans
4. 4+1 squat
5. 5+1 clean

4
3 + 1 PC
3 + 1 PC
3 + 1 PC
3 + 1 PC

1. 4 + 3PC, 6PU
2. 4 + 3PC
3. 4 + 1PC
4. 4
5. 4

1.4
2.3+3pc,6pu
3.3+3pc,6pu
4.3+3pc,6pu
4.4+3pc

17 rounds , in 15 min non stop

1. 7+3pc
2. 6+3pc+6pu
3. 6 even
4. 5+3 pc
5. 5 even.
I blew out the first round and by my 4 round I was spent. But overall I liked this wod

m-23-5'5"-155

Round 1. 5 rounds
Round 2. 4 rounds + 6 pushups
Round 3. 4 rounds + 6 squats (so close...)
Round 4. 5 rounds even
Round 5. 4 rounds + 3 power cleans

total reps: 423

M/24

round 1: 5 rounds
round 2: 5 rounds
round 3: 4 rounds
round 4: 4 + 5 squats
round 5: 5 rounds

f/28/132

Scale #65

1. 4 + 3 PC
2. 5
3. 5
4. 5
5. 4 + 1 PC

Have not done Xfit workout in over 6 months! Need to build back up my strength!

f/28/132

Scale #65

1. 4 + 3 PC
2. 5
3. 5
4. 5
5. 4 + 1 PC

Have not done Xfit workout in over 6 months! Need to build back up my strength!

1: 8 + 3PC,3PU,0Sq
2: 8 + 1PC,0PU,0Sq
3: 7 + 3PC,6PU,0Sq
4: 6 + 2PC,0PU,0Sq
5: 6 + 0PC,0PU,0Sq

M/23/171cm/80kg

RX
21
5-4-4-4-4