thats awesome!!!! congrats mary, if thats not motivating, im not sure what is!!

Nice shoes...

GO Mary!! I wanna be like her in 22 years!

You are an inspiration!

Now that photo inspires me!

Unbroken WOD!

Mary is inspiring! Agree with #3, that is how I want to tackle life!

That is AWESOME Mary!

GREAT JOB MARY!!!

Mary - SWEET

Modified
100 Singles (rope was too short)
40, 30, 20, 10 as rd'ed

28:08

what if we dont have access to med ball for cleans, what can we use to sub?

You go Mary! I'd rather confront a tiger than what I'm looking at in that pic. You would take that tiger out!!

Unbroken WOD = Broken body for Mikey!

This is gonna be a fun workout

13:16
Missed five double unders, the rest was unbroken. Fun!

16:49. No med ball so sub'd 45lb cleans with bar.

Volume!!!

100 Singles instead of doubles. Heavy DB press instead of handstand push ups.
24:40

Awesome Mary go get it!!!

M26/60kg/1.67m

As Rx'ed: 17.23

18:05 - 100 single unders each round.

Ditto, sub 100 singles, rest Rx'd

24:31

m/44/5'6"/145

as rx'd
24:07

M/31/72"/227#

As rx'd, subbed 20# DB for MB and just held the ends, and did the modified Handstand pushup with toes on a high surface and bent at hips due to no flat wall in workout tent.

19:42

15:25
clapped my hands around a 10 k dumbbell for the cleans

done after 5x5 bench

m/44/185

20:26

75 singles, and did box handstands, rest as rx'ed

26:00

Screw you double unders!!!! 25:00 about 3/4 of the time getting 1-4 double unders at a time. Everything else unbroken except last round pull ups 16/4. Lots of room for improvement.

M/23/5'8"/160#

14:57

COP Margah, Afghanistan

Best pic this week by far! Now THIS is what CF is all about.

Great job on the WOD Demo Nicole! You look great! Please tell Jeremy I said hello. I hope you guys are doing well! Hope to see you sooner than later, Bruce

You GO, Mary! You're made of awesomeness!

Fun WOD, can't wait to do this one!

M/23/5'8"/160#

14:57

COP Margah, Afghanistan

M/23/5'8"/198#

16:16

COP Margah, Afghanistan

24:48 rx

Thinking of doing 3 hero WODs on Memorial Day. I have heard of other boxes doing it. I think I saw Randy and 2 others. Any suggestion for a Hero trifecta? Appreciate the help.
JB

Thinking of doing 3 hero WODs on Memorial Day. I have heard of other boxes doing it. I think I saw Randy and 2 others. Any suggestion for a Hero trifecta? Appreciate the help.
JB

M/38/154

Great wod 13:52

Replaced pull ups with lat pull down 70% bodyweight

Jo = 14:46
Jade = 16:05
Gemma = 14:25
JR = 10:53
Danny = 12:35

GOOD JOB!?!

M/28/185#/6'2"

24:24, Rx

Rx'd - 19:22 (butterfly abmat sit ups)

Do you have to do these in order? We have limited supplies at my gym and several ppl. Could we all start at a different station just as long as we complete all exercises

31/M 6'2"/185

-Subbed wall balls with 65lbs barbell thrusters
-Pullups done strict

19:29

did 100 single unders and tire push ups instead of handstands 15:43

Subed 100 single unders and tire push ups for hand stand pushups. 15:43

15:52

M/36/168
Did box jumps instead of double unders and sit ups done on incline bench.
17:51

@ #444. Too funny. Maybe that was a pic of her with her hair colored. LOL

50 Double-unders(100 single)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball(20lbs DB)
20 Pull-ups(last round w/ 50 lbs assist)
10 Handstand push-ups. 

Wish I had all the right equipment! But it works.

@ #444. Too funny. Maybe that was a pic of her with her hair colored. LOL

27:07 ugh I was dying today
50 Double-unders(100 single)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball(20lbs DB)
20 Pull-ups(last round w/ 50 lbs assist)
10 Handstand push-ups. 

Wish I had all the right equipment! But it works.

May sit this one out. Back fried after a couple of hero wods and yesterday's dl-wbs short wod.

I love the "bacon" knee socks. Everything is better with bacon.

2012-05-18: 20:33. 6:08,7:16,7:09. Sub 100's.

M/27/5'9"/171

25:15 RX'd

First WOD in 2 months, feels good to get back in the game!

41/5.9"/215
14:50

Second month since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
One round for time of:
50 step ups (8” step)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 HSPU: toe on bar in squat stand for balance
8:10
M/54/6’/205

M, 190 lbs 5'10"
15:55
50 Tuck Jumps(*)
40 Situps
30 20lb M. Ball Clean
20 Pullups (kipping)
10 HS Pushups

100 single
40 sits
30 16lb med ball clean
20 p/u
10 buddy handstand push ups

20:20

Crossfitting for 3 weeks. 26:34. Dome of these times are amazing!!

I have work to do!

Crossfitting for 3 weeks.

26:34.

Some of these times are AWESOME! I have work to do!

as rx'd

19:38

M, 23, 142#

14:49 Rxd

The med ball cleans were the toughest for me and I kept losing the rhythm on my double unders...I was also really slow at the sit ups.

Fun wod though

16:15 as Rx'ed

26:50 rx

12:53

27:49
sub med ball with 25lb plate cleans
and double-unders with 100 singles

Easily one of the best pics I've seen on this site in quite some time!

Rock on, Mary!

Day 18 - M/45/6'0"/195(back to my fightin' weight)
My hat's off to you people who can bust this one out as Rx'd in 20:00 or less.
1. Subbed 100 single unders for the 50 double unders
2. SUs as Rx'd
3. Subbed 20# DB Clean for 20# Ball
4. Pull-ups as Rx'd
5. Hand-stand Push ups as Rx'd (first time doing them - takes a little getting used to)
Time - 32:32 - and was smoked... again.

26:30 as Rx'd. Included 100m to push up station and back each round.

Weighted pull-ups:
5 X 30, 5 X 40, 5 X 50, 4 X 60

Then, two rounds of today's, with 15# med ball and feet on smith for hspu

11:11

Go Mary!!

Two rounds, with 5 kg ball, and feet on smith bar for hspu

12:50

18/5'5"/137

been dropping a few pounds as this is my 3rd week of crossfit! 15:53 unbroken!

Oops - make that "pull up station".

Rx 27:38

M/35/5'4"/144lbs
As RX'd
13:12

M/34/6'3"/200

19:54

35:05- Double unders...

Rory

16:17
sub 25lb plate cleans for med ball.
The plate as a bit strange, and PUs were done on a basketball hoop support beam...It was a little thicker than I would have liked.

f/30/5'5/128

GO MARY GO! Seriously, that's rad.

HSPU / 36 in box, pull ups w/green band

18.02

M/24/5'8"/172

18:00 RX'd

Haven't done WOD in a LONG TIME. Rude awakening for me though. Great workout. Couldnt do full concentrated pullups so went with 140lbs lat pull down for 20. Love the double unders!

Quick question:

I have been following the CF website wod's for about 4 weeks.

This was the hardest/longest wod for me yet. (Although, I've had to scale some of the weights on some prior wo's)

So, that leads me to conclude that my endurance is my weak link. My BPM was 170+ after each round. What do you suggest for improving endurance? Just keep doing WOD's or add/alternate with some other wo's?

Thanks for any feedback! (M/44/5'9"/200lbs/approx 25% BF)

BTW, times were:
Rd 1: 7:40
Rd 2: 19:50
Rd 3: 33:06

42/m/185
as rx'd

16:31

28:23,

subbed 20 lb DB for 20 lb medi-ball

Anna C. -- girl in the bacon socks -- all mine.

As rx'd, 17:56.

This was my first true metcon in 10 days, and it said welcome back by laying me out on my back for 10+ minutes afterward! Totally underestimated this WOD. The med ball cleans were gassers, and the sit-ups hurt too. I was unbroken through most of this - minor breaks in sit-ups and med ball cleans - but the wheels came off a bit in round 3 as I started missing double-unders and had to break pull-ups. This reminded me a little of Barbara, and you all know I hate that beotch.

44/m/176cm/73kg

As rx'd

18:53

Abmat sit-ups on floor, feet anchored to medball. Could save some time on the transitions next time.

Did weighted pull-ups in the morning, 10 sets of 3 on the minute

20-20-20-20-25-25-25-25-25-25 kg

19:10 rx

M/45/190#

500m C2 row, 200m run for warm up

As Rx'd

41:35 slow but steady, med-ball cleans awful

24.48 Rx'd

Taking too much rest during cleans and pullups. Trying to rush the DUs doesnt help either, sets of 2-10 are slow..

m/19/5'9"/165

13:10 as rxd

12:02 as Rx
Starting to feel that med ball cleans are great for drilling the proper pull in a Clean.

rx, 27:00 F/29/143lb/5'9''

22:11 as rx'd

@Charlie B - check out CFE - www.crossfitendurance.com. I have been doing it for almost two months now and love how my endurance has improved.

subs:
100 singles
30# barbell

Time = 21:16

single unders 14:54

m/25/6'2"/188

27:07

No jump rope so did 400m sprints instead. HSPUs and PUs killed me.

Mary ... That's My MOM:):):)

CFSB week 4, weighted pullups, 5x3 100, 110, 120 (2), 130 (2), 140 (1)

Him 18:37 Rx
Her 9:54 cut in half

@NikkiV - Awesome, thanks! That looks pefect.

made a vow this am, do all doubles and no singles this time
as Rx'd

32:53

24:17

Subbed 3:1 single-unders for double-unders
Scaled med ball cleans to 7kg
Subbed 17.5kg dumbbell push presses for HSPUs

22:44

That's my Grandmother. I'm so proud!

M/33/5'7"/ 155lbs

19:14RX w/ 30lb Medicine Ball

Day 15

SWOD
Work up to 1rm power clean 235
Then back off 25 lbs and work to 1 rm again 235

Dwod
15 min amrap
10 supine ring rows
10 true push ups
9 total +10 rows

Extra
Emom 15 mins
15 double unders
1 power clean @225

As rx'd 18:53. Did abmat sit-ups. Double unders did not go so well today.

M/42/6'3"/260#
12/27/08

3 RFT
50 double unders
40 abmat sit ups
30 hang power clean, 75#
20 pull ups
10 ring dips
Total time- 27:12

$ out- row 15 min = 3,180 meters

BL 17:16 as rx'd
Wife is now doing crossfit
EL 18:46 scaled hspu w/ knees on box, and feet on floor pull-ups

M/19/5"11
2nd WOD of the day
15:01 Rx'd

m/21/5'8/160

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Time: 12:32

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, per round
Single under/double under practice

As rx'd: 32:53
Foam roll after

f/42/178/5'10"

As Rx'd.... pullups in sets of 5 and took my time with HSPU's. At least I'm able to do them now.

31:53

That's slow, hey? I can't blame my 4 year old bumbling around the garage for the extra 10 minutes it took me ... can I??

As Rx'd
15:31

28/m/5'11"/180
As rx'd
19:58
Monkey jumped on during medball cleans. Everything else felt ok.

18/m/6'/165
rx'd; 19:53

Jim #37 may I suggest "seven" as a memorial day wod. It came out 2 yrs ago right after another great wod. Cant recall it at the moment. Ahh

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

24:54 - As rx'd. Double unders slowed me down a bit...

20:38 as rx'd.

34:12 as rx'd

25 / M / 5'9" / 135lbs

12lb ball

41:43

That was harder than it looked.

NICOLE!!! Great WOD demo - so awesome to see CFHR out here. Next time we're in town we will be in for a workout for sure!

16:30 Hurt but felt great. Male 22 5''10 186

Subbed 50 tuck jump, MB to 20# barbell

32:17

M/27/5'8/188

21:39

45# BB cleans
table HSPU

@Jim #37
"The 7" is a good one that Kristen was referring to. Also, Murph is one of my favorites. I like the idea: Three hero WODs for Memorial Day weekend. You could also do Fight Gone Bad or create a workout and hit it hard. Honor some one(s) you know and go for it. For instance, my NROTC unit came up with a Medal of Honor run. We went up a very long steep hill stopping at intervals to do various exercises. Before each, someone would read off the name of the Medal of Honor recipient and what they got it for and then we would all hit it as hard as we could and then get up and go back running.
Mary - you are an inspiration - keep it up!

f/30/5'5/128

GO MARY GO! seriously, that's so rad.

HSPU w/ 36 in box, PU w/ green band.

18.02

M/24/5'9"/150
RX'D - 15:24

16::51 as rx'd

subbed a 25lb plate instead of the med ball
used band assisted pullups
bar on heal HSPUs

21 minutes

It was the wod " nuts " that I was thinking of. I think I jinxed myself. Our wod today is seven. Omg! Then going to n central regionals to cheer on our own Dan Sullivan aka sully. Have a great day all!

M/37/230/6'4"

23:08 as rx'd

subbed 14# wall balls for medball cleans

Rx'd otherwise

15:00 flat.

That was fun.

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 DB cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

44:18

22/M/5’6”/160
CFBD: 2/27/12

M/46/5'10"/170#

18:11 RX

14:29

50 Double-unders(100 single)
40 Sit-ups
30 DB cleans, 20 pound ball - no ball, used
two 35 DB's
20 Pull-ups (assisted on last set)
10 Handstand push-ups

Time: 23:43 Pretty good for my first full week of crossfit!

Love this stuff!

M/18/140/5'7

100 regulars rest rx'd.

13:05

Spanked it.

20:34.

Rx'd: 19:45
M/45/190

Sub'd Jumping Jacks & 20# curl bar (I think "hang power clean" minus the hang), still hardcore... 3 mos into crossfit and the work capacity is coming along

14:34

That was seriously hard.

3 rounds of:

150 singleunders
40 situps
30 medball cleans 9kg
20 assisted pullups
10 pushups ~40degrees

47:11

As rx'd:

37:03

approx 27 mins (lost some time running back and forth to a wall for the HSPUs)

it was so hot out!

18:29 as Rx'd

subbed 45lb bar HPC for med balls
24:46
Double unders pretty much sets of 3
Pull ups unbroken
HSPUS: 10, 6-4, 8-2

HSPU (2 abmats) rest rxd - 26:00

21:05
Subbed DU for 150 SU, single leg pistols for med ball cleans, and dead hang pull ups.

25 minutes, subbed 140 lbs DB press for HSPU

20:14, very tired today, felt slow & weak

54:25

23.40 Real slow at sit ups. sub kb swings for pull ups

17 ish min (clock issues at @ min 12)

scaled: 30 d-unders, cleans with 13 lb ball, h-std push ups assisted. time?
m/55/155

24:30 as Rx'd

23:30, minus the HSPU, unanchored situps. Felt very slow today, tired from last shift.

16:52 RX'd

As Rx 17:58

Mary you're an inspiration to us all!!

Great WOD.

M/168#/6'/38yrs

18:40

M/27/167 GregA-wu

22:24

Did singles instead of doubles, did cleans w 45lb bar.HSPU w feet over bar on power rack limited rom

18:33

M/13/145
24:29
1st rnd 20 DUs 90 singles
2nd 10DUs 120 singles
3rd 5DUs 135 singles

HSPUs with plyo box with full rom

29:20

29:42 as rx'd

19:50 (Parallette HSPU)

Jessica - 17:41 rx'd

BIRTHDAY WOD!!!

25/M/175lbs

95-95-95-95(f)-85-85-95

then worked on biceps with burnout exercises.

F/41/5'6"/150

short on time--did this one ~50%

3 rounds
25 DU's
15 med ball cleans, 1st 10 with 14# and remainder with 20#
10 pull-ups
5 band-assist HSPU to AbMat

18:16

M/44/5'11"/195

3 rounds

150 single-unders
40 unanchored sit-ups
30 squat cleans with 20# ball
20 push-ups
10 pull-ups

23:50

One of the best pics I've seen on here. That is what crossfit is all about. Longevity, creating a level of fitness that keeps you young and can carry into the later years of your life.

3 RFT

50 du's
40 situps
30 squat cleans (w/ one 20# db)
20 pullups
10 shoulder presses, 50# dumbbells

28:56

Only two rounds

Scaled to 6 HSPU's since that is my current unbroken max.

15:55

26:09 Rx- loved it!

23:23 as RX'd

13:48

25:14

DUs - 30 DUs with singles interwined (30+) Still can't string more than 3-4 DUs in a row.
HSPUs - Ankle over bar assist

20:25
Need to keep working on HSPU's

22.29

Subbed:
150 Singles (3:1 DU's)
25# DB for Squat Clean

22:21

M/30/190

As rx'd

20:04

5/21...28:24...160/171/300cal
Only 2 rds, but as rx'd. Not enough food in me, so I bonked. Stoked that I can now do unassisted HSPU's (to abmat)! Finished w/ MU work.

3 rounds
40 Double Unders
30 Sit ups
20 Medicine Ball Squats
10 Pull ups
5 Push ups
14:12
Good Workout

20:00 with a 15lb med ball. All other elements rx'd. Thanks for the wod. Thank you Mary for the inspiration!

M 38/5'10"/190

Rx'd
28:36

m/38/5'9/178
CFWU-3. No HSPU 3rd. Superman. Burgener. Row 500m.
20:06
Really disappointed w/time. Med ball cleans toughest part. DU pretty tough too. Rhythm not good. PU & HSPU not bad.

As rx'ed: 30:58

Those med ball cleans were tough.

2 rds 21 min

f/35/142

3 rounds

50 jump ropes
40 sit ups
30 cleans w 45lb bar
20 pull ups w purple band
10 HSPU w feet on bar

17:06

10 rounds of:
10 pushups
10 situps
10 squats

tt = 10:51

28:08 w/ 150 singles unders sub, all else rx'd. 1k run wu 4:44.

M/ 38/ 133 lbs/ 5'-6"
As Rx: 13:08
Happy with that time and that performance overall.
I did this one well out of order, meaning a bunch of days late, but that's o.k. I didn't think that I would even feel the pullups, but I did a little bit. I did them unbroken, but they were harder than I thought... I was much faster on the med ball cleans than I thought I'd be... I did have to break them up, even in the 1st round, but that was to not get my legs too tired... in the last round I broke up the med ball cleans into a bunch of sets, to keep it going and not have to rest too long. For these bodyweight type WODs I try to really keep moving constantly.. no long breaks at all.. only a few seconds here and there. The HSPUs were not hard, but I was losing my balance on the 1st and 2nd rounds and ended up breaking them up, only due to loss of inverted balance/ position. My 3rd set on the HSPUs was the easiest and unbroken... 10 is not hard for me, as I'm a light guy.
This is a good WOD.
I'm sure I could go a little bit faster, but not that much faster.. the time I'd end up making up is really in the med ball cleans... and I knew that going into it. I can't seem to go super fast and non stop with olympic movements... I try hard to use GREAT form. I think that if I use crappy form, especially on higher rep WODs when I get to heavier weights, the movement pattern will not be there and I'll end up comprimising those, and that's where I need to improve upon, so that's also where my head's at.
Fun WOD

Subbed handstand holds for HSPU and 25# plate for medicine ball.

~26 minutes

DU's were a disaster, slow all around.

33:54

as rx'd

Jeff @ work
13:42
25# med ball cleans
HSPU top of head to ground. Everything unbroken. Sit ups slow pace.

25:26 with a 30lb med ball

almost did 2 rds, had to go for last bus.
not timed, PAC. tmrw to HI.

3 rounds
50 double unders
40 sit-ups
30 hang squat cleans, 10kg kettlebell
20 jpu's rounds 1&2, 20 pulls to low bar rd 3
10 hspu/feet on bar
29:41

2 rounds @ 16:44

2x single unders

29:45

Mrs. Miyagi
14# medicine ball cleans and 25# DB push press instead of HSPU. Rest as Rx'd.
37:46

17:38

30.11

20.15

only did 2 rounds
hands stayed at sides for sit ups
subbed ring pull ups (no bar)
med ball was 24lbs
after 3 hand stand push ups had to modify (feet on table)

1 round 9:59

Three rounds for time of:
50 Tuck jumps
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
No PU's due to ongoing left shoulder injury
10 Handstand push-ups

15:47(pr)

23:58

1st rd did 15/ 20lb. cleans and 15/ 14lb .
2nd rd the same
3rd rd did 20/ 20lb. cleans and 10/ 14lb.

21:42 as rx'd

-abmat sit-ups (not anchored)
-squat cleans

WOD for 5/18/12

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball - subbed pushups
20 Pull-ups
10 Handstand push-ups

Everything broken, 23:26

3 rounds for time

100 single unders
40 situps (1st time feet not anchored)
30 20# med ball squat cleans
20 neutral grip jumping pullups
10 hpu (toes on Smith machine)

time: 31:43

m/41/5'8/240

my double unders need real work - and I was Great at jump roping in the 1980s.

Good workout!!! Did the sit-ups anchored. 15:31 RX'd :)

did 1/2 of everything

18:12

25:07 as rx'd
found the cleans tough maybe due to yesterdays squats.

CFWUx1
10:06
At hotel in Richmond 120518