Sweet! This is gonna be killer

I puked just reading this, can't wait.

Damn!

its amazing what you can accomplish with a set of forks and some rings. Get those warriors a rope! Oh and the WOD....stupid burpees.

My arches are already burning.

I think I need to see a therapist...I'm getting excited that I'm going to spew by the end of this

The last three workouts have been absolutely devastating. I love it.

Here is an interesting factoid: After yesterday's comments and inquiries about subs for the rope climb, I was curious. Shmitty suggested 5 towel PU, 5 KTE and 5 Squats (feet 2gtr) for each rope climb. I agree, however, the number of reps I am not sure of. I will explain...
Here is what I did:
When doing yesterday's rope climb/C&J WOD, I wanted to know how many actual pulls it would take me to get up the 15ft rope at my house. So I climbed the rope very deliberately pn each ascent. I am 5' 10'' with a reach of 7 1/2 ft when standing upright. Without hopping up off the ground, I reached up on the rope as far as I could, so roughly 7 1/2 ft, so about halfway up the rope. Then, pulled myself up and at the same time as bringing my feet up to my knees (KTE), litterally touching my knees. Then, I pushed myself up the rope with my legs (squat). As I am pushing myself up with my legs, I am merely using my hands and arms to stay on the rope,not really pulling, and reached up again as far as I could. I repeated the process until I could touch the branch at the top. End result, I only needed to repeat the pull/KTE/squat sequence three (3) times on each ascent.
Conclusion: IMHO, I think most ppl only need on average 3-4 reps of the towel PU/KTE/squat sequence to sub for a 15ft rope climb. Now, if you factor in height of the athlete, whether he/she is going for speed vs ROM/efficacy of movement, then you prob need 4-5 reps.
Personnally, I quickly realized that this deliberate ROM and efficacy of movement worked extremely well for me. Less reps translated into less fatigue and more speed, proof that SLOW IS SMOOTH,SMOOTH IS FAST...
To borrow the expression from Will Smith in Bad Boys: "That's how you climb a rope! from now on, that's how you climb!.."
That is how I am going to climb a rope from now on...
Just thought I'd share this information for the ppl who might be interested. Cheers

3,2,1...GO!

mother of god O.o

I love how my first reaction is a giant smile as im reading tomorrows WOD. Anyone else share my brand of crazy? lol

Ohhhhh. Fuuudddgggge!!

This works out perfectly for me. I lost a bunch of my palm doing the rope climb ;)

I know this has been asked a thousand times but I
Can't remember the answer so I'm going to ask again. How many single unders do you sub for a double under? I haven't quiet gotten my double unders down and will continue to practice but for this workout I need to know how to modify it.

re: Kim # 10 I sub "tuck jumps" (jumping and bringing your knees up) for double unders if I don't have a jumprope. single unders won't come close. Another good sub I just picked up at the level 1 cert is counting each attempt at a double under, whether successful or not. That way you practice and get your workout. Sweet.

This looks amazing!!! I can't wait!!

#8

Im glad you did the research, I dont have a rope at the moment but my time in the Marines taught me a good bit about climbing one...and its not that tough. People saying that 15 towel pullups is a good sub is crazy, unless your a beast haha. i think 4 or 5 is perfect. Towel pullups are far harder than holding on to a rope.

And in regard to that picture, that would be a crappy post to man

The masochist in me is thrilled with this WOD!!!

Over two months since TKA
No WOD injured lower left rib, Doctor said possible strain, 2 weeks recovery
Physical therapy on my $8,000 knee
M/54/6’/205

26:12

M/31/72"/225#

Sub DU for singles and did double the reps(300,200,100) due to using a jumprope made of 550 cord.

34:04
The burpees were a nightmare and I'm a slow runner, so good WOD for me to work on weaknesses.

I've been doing Crossfit workouts for a long time now and not much really scares me anymore. That being said, this one is particularly frightening.

@Harry thanks for sharing,
If it takes you 15 pulls to climb a 15' rope somethings wrong

This is how I sub rope climbs in my garage...
5 rope pull-ups per assent

Subbed single unders. Doubled the reps.
37:06

30:00 min.. past out, just a little, and can't function at work now... ;)

25:34 (single-unders, doubled reps)

m/46/185

34:44

38:00 rx

m/44/5'6"/140

27:20

33:23 rx'd

27:58

46:15...Sub Row for Run. 2000m row 7:47 split, 1000m row 3:58 split, 500m row 1:56 split...Double unders are the devil I can only get about 5-10 in a row regularly, but I'm getting better and the burpees well they just make you work for it.

The sub for double unders is double unders. I was terrible at them so started including 100 as part of my warm up every time I worked out. Subbing for equipment you don't have, weights that are too heavy to be done safely, or injuries I get BUT if you can do single unders you can do double unders.

26:49
Subbed 300/200/100 singles with weighted rope.

F/26/5'-5"/125

40:40...Subbed single unders x3 for double unders (450/300/150)

F/30/5'3"/130 (i promise it's all muscle ;)

30:25 burpees unbroken, first run completed in 8:32. tried to keep a steady pace throughout. just too bad you need to breath! lol... overall, felt great to be done!!!

Did 300, 200, 100 singles for the sake of a decent time. 26:11

32:10 as rx wow

M/38/158/5'9"

38:08
Subbed single unders(200, 150, 100)
What a freakin sweatfest!!! Thought I was gonna bust my face every time I went down to do a burpee. Hands were so wet and so was the floor.

28:15 Rx'd.

Whoop! Sweat-fest is right!!

FOB Salerno

34:56
3rd Xfit workout ever and double under technique needs some work. Subbed # for total time consecutive. 150/100/50

33:07
Single unders 500,300,100
Burpees 35,25,15

Almost died
M/30/5'10"/207#

m/25/186/6'2"

1600 m
75 double unders, 150 singles
50 burpees
800 m
50 double unders, 100 singles
35 burpees
400 m
25 double unders, 50 singles
25 burpees

40:12

I could have done all double unders, but didn't have time to sit in a gym for 1.5 hours. Still a great workout... I'm going to feel this tomorrow.

As Rx'd - runs completed on a treadmill

32:40

First WOD ever

55:37
Wrongly subbed singles for DU (can't do DU yet)
It's a start. Had a great time.
Felt great dragging myself by the teeth across the door step :-)

f/42/110/5'4"
As Rx'd 46:42 min

M/42/190/6'1"

As Rx'd on treadmill

38:29

Just as brutal as I hoped!!

As Rx'd: 45:13

m/31/5'10/83kg

27:40

burpees sucked

M/30/169/5'9"

as Rx'd

28.14

(that WOD was nails...FACT!)

F/30/5'5/126

doubled reps for single unders and almost killed a dude who tried to steal my treadmill right before the 400m.

34.25

Curious about the jump rope. I have a moderately priced rope ($10). It's got ball bearing handles and rubbery soft plastic tubing as the actual "rope". Right now I can only do 4 or 5 consecutive double unders. How much of a difference would a "speed rope" make over what I am using.

5'10" 200lbs 28 min as listed But post shoulder workout

I'm in the middle of a 10K training program and today was already interval training. Also, I'm still learning double-unders. So I did this as:

4 x 1000m at interval pace w/400m rest intervals (3:38, 3:37, 3:52, 3:52)

followed by:

5 minutes double under practice
50 burpees
3 minutes double under practice
35 burpees
3 minutes double under practice
20 burpees
20:47

Much improvement on the double unders! Went to bed watching double under videos on YouTube. ;-)

ian

m/25/5'9"/165

35:18

double unders were sloppy by the end... and by the time i got to the burpees each set, i couldn't string together more than 10 or 15 without feeling like i was going to throw up or pass out. this was a good one...

26:01 RX'd

34:48 as rx'd

m/27/6'/190

had to switch the double unders to singles (300,200,100)

28:15

32:56 (Subbed singles [x2 reps] for doubles)
Burpees sucked as usual
Better than what i had hoped for. One month crossfitting down and im starting to get better.

Awesome end to a gnarly three day stretch!

All above 32:34.
First 50 burpees nice next 35 horrible! Final 25 wonderful!!

31:28
subbed double unders for single unders and doubled reps...burpees were a real killer

Subbed tuck jumps for dbl unders
MAY have shorted myself 10 burpees on the 1st rnd (which I'm OK with as I did "Hope" yesterday and that's a stupid number of burpees in 2 days!

31:07 (pr)

M/52/154/1-1-06

"Fractured Diane"

5 RFT
9 Deadlifts 225# (scale to 205#)
9 HSPU (toes on bar)

7:20

Double unders not my friend...39:18

26:20, single unders x2 reps.

28.46@ BFCF outside run

27:49 as rx´d

loved it! thx crossfit!

24:52

30:15

absolute killer!
well done!

Kudos to all who are getting this done Rx in under 30! Watched Act of Valor last night for the first time... great way to get inspired for this WOD!

M39 / 5' 8" / 165

34:22 Rx

Burpees were by far the hardest part.
Run was not bad, just slow (approx 2:00/400M)
DUs were good. Mostly unbroken sets of 25

35:03

35:03

32:22
W/22/135lbs/5'5''

31´ 16¨

It took me just over 30 minutes to:

Run 1 mile
Do 125 double-unders
Do 25 burpees
Run .5 mile

Not sure anyone can even complete this. Killed me. Gonna be sore manana.

47:00

I had to stop for ten minutes to talk through some business stuff, but let's face it, I was prolly gonna puke anyways!

Rory
Afghanistan

Male/30/5'11/210LB
37:15
Doubled Jumps cause not able to do the Double Unders yet.

42:47

Subbed DUs for single and double the rep so did 300-200-100. Half way in the first mile it started to rain, and when it rains here in south Georgia it pours!! I finished soaking wet and laid on the ground for a few mins. Good workout

...and yet, the ring HSPU off the forklift was the least dangerous thing done that day...

46:05 Rx
Walked about 1/2 of the 800m and about 1/4 of the 400m. Running is a definite weakness for me.

37:04 - subbed single unders and doubled the reps (300, 200, 100). What a workout!

F/23/5'7/143

Day 43
M/45/6'0"/195
CFWU x 3
WOD as RX'd: 33:54
Smoked!

F/28/5'7"/140
As Rx'd 34:30 min

35:22 (subbed double unders for singles with 2x reps) - haven't worked up to the double unders just yet

Had to Modify
1600M run
200 singles
25 Burpees
800M run
100 singles
15 Burpees
400M run
55 singles
20 Burpees

34:23 I am beat

Got the ride to conquer cancer coming up so subbed spinning for running - 5 miles, 2.5 miles, 1 mile

Also learning double unders so single-single-double counted as 3... might be cheating but frig!

31:30

Friggin burpees, friggin double unders

M/27/5'10"/174

Rx 26:52

27:56 as Rx
Brutal!!!
No warm up cause i was in a hurry!!!
Huge back pain an soreness during the wod due to "McGhee" from sunday!!!

FML 34:07 idk how works going to be tonight..

RX'd 23:16 of pure blissful hell.

RX'ed Time 28:10 mins

As Rx 36:40, included running up and down two flights of stairs to the track in the gym.

m/26/5'10"/172

42/m/185
Broken hand in cast

Run 1600
500 single jump rope
50 one armed burpees no pushups
Run 800
300 single jump rope
35 one armed burpees no pushups
Run 400
200 single jump rope
20 one armed burpees no pushups

26:06

47:00. That was hard. I usually fly thru DUs but even they were slow from the run.

I no longer avoid doing things I hate (like running > 400m). I look at things I hate as a weakness and want to improve on them. Thanks CrossFit for changing my perspective.

M/31/5-9/203 rx 37:24

F/31/5'8"/148

Rx'd: 29:02

My burpees were sloooowww...

31:02 as rx'd (great workout)

m/43/6'1/159

30:56 as rx'd (took me ten minutes before I could breathe again).

As rx'd, 29:43.

I think the longer hero WODs this year have prepared me for today's grinder of a workout. Kept the runs at a semi-comfortable (just under 8:00 mile) pace. Tried to get through the double-unders in big chunks - these don't gas me too bad, so I just tried to keep plugging through. Deliberately broke the burpees (21-15-9-5 / 21-14 / 20), as these DO gas me. I've heard WODs like today's described as "zombies" - that seems fitting enough. All in all, not as bad as I thought coming in.

As rx'd
37:55

Rowed 2K, 1K, 500m, otherwise Rx
33:36

m/35/147/5'9
rx'd
24:18

29:38

M/140/41

Single unders 300-200-100

M/27/5'8/188

33:37 rx'd

2 Mile Run
50 Burpees
150 Single Unders
1 Mile Run
35 Burpees
100 Single Unders
1/2 Mile Run
20 Burpees
75 Single Unders

F/21/5'8"/150

RX'd

32:24

ugh.... cardio!

37:53

Subbed Jumping Jacks for Double Unders lol
Rest as Rx'ed

42:47

Started the first mile and it started to rain, by the end it was pouring. I subbed DU's for single and did double the reps. At the end I laid on the ground for a min or two

As rx'd
41:10

34:16 RX'd

40:03 Rx'D

42:47
Started the first mile and it started to rain ended the WOD and it was pouring. just laid on the floor after I was done

female/5'2"/140#/15 years old

This is pure, unadultered MADNESS.

Amazing. Doing this later this week.

28/m/185

24:05 Rx......the treadmill helped with this....
did my first mile in 6:25 i set it on 10 and didnt look down lol..
double unders took some time off too....i have a cable rope and did 120 unbroken the first round

sick workout

as rx'd 34:00

m/5'8/185/25 years old

43.18

Time:
00:25:22

Alex in Spain.

50:56 subbed single for DU. 750 500 250 5:1

Subbed 300 singles. 200 singles, 100 singles instead of dbl unders. All rest as received
28:13. Fried!

42:27 Did Single unders at 300-200-100. It started to rain at the start but I finished strong and was soaking wet at the end

Run 1600 meters
150 Single-unders
50 Burpees
Run 800 meters
100 Single-unders
35 Burpees
Run 400 meters
50 Single-unders
20 Burpees

Time - 36:35

That was complete hell.

42:37
only did single jumps as I have not perfected doubles. Most miserable WOD I've done yet. My cardio really sucks so I definately need it.

completed but hated every glorious minute 42:37

Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

25:39

I thought knocking off the first three tasks would give me a nice short workout--boy was I wrong. Apparently, my bias was a little too heavy on the strength for the last few weeks of Crossfit Strength Bias. Single under in between each double under.

F/35/5'2/135

58:16 RX'd

All of those are my goats. First time ever throwing up after a workout. I'm completely destroyed.

28:00 RX, that was rough

24:03

Run on treadmill

M/27/185

25:41 RX

the 2nd and 3rd rounds on the run were just as miserable as i thought they were going to be. great WOD, good sweat

Time: 39:26
Strangely enough the run seemed to be the most tiring thing. Double-unders weren't too bad. Got unbroken 50 reps on the first and second rounds. Burpees sucked but weren't as bad as I thought they would be. Broke those up in 10 rep bites. Fun to do some crossfit every now and then.

20:56

as rx'd 52 mins.

M/45/5'8"/175

29:12 - subbed single unders at 2:1 due to lack of ability. I am determined to learn the timing of a double under and will make learning part of my warm up routine. Rough workout!

Rowed instea of running. 26:07

Mad props to all getting this done Rx in 30 or less! Watched Act of Valor last night to get inspired for this WOD.

M39/5'8"/165

34:22 Rx

Burpees were the worst
Run was not bad, just slow (2:00/400)
DUs mostly in sets of 25

Following the wod, two guys asked me what how to do burpees. I was all to eager to promote the virtues of crossfit.

M/43/185

As rx'd:

35:00

That was hard.

more better faster

f/35/5'2/135

58:16 RX'ed. It took me forever but all of these are my goats.

M/42/196/6'3"

Dude!! This crossfit stuff is for real!!
This was my 7th workout... Started last week.

38:45. Did single DUs for double reps(300,200,100)

Feel good but burpies killed me on the last set.

M/28/5'6"/163

34:23 Rx
Burpees were broken up into sets of 10. Burpees are so mental.

34:30 RX
That was a killer WOD.
Burpees were brutal.

m/23/5'11"/165

52:26 as Rx'd.

I'm glad I ate a light lunch..

42:27 Did it in the pouring rain and subbed single for double unders and did twice the reps

m/28/5'8"/200

60min, barely got through everything

I'm glad I ate no lunch

m/28/5'8"/200

60min, barely got through everything

I'm glad I ate no lunch

M/28/215

29:45
Got my friends on board on this one. Is so rewarding bringing someone along for the ride, even if I'm still just a newbie. Wow, Great test of fitness! Long way to go on getting down the DU but ill keep trying. Great work everyone.

Wow, afterward my lower back seized up. It hasn't done that in years. Presume others had this as well? (or will tomorrow...)

M/44/6'0/230
30:25 (runs on treadmill, scaled the DU's and Burpees)

31:30

RX

25:11

burpees were the not fun, du's not too shabby, second set 50/50.

M/33/5'10/188

F/34/5'1/72kg

Subbed singles for doubles

38.55

Second crossfit work out ever. :)

m/29/5'7"/180

35:28 as rx'd

Double unders need a lot of work. I use a cheap jump rope from my schools PE closet. Any recommendations on a good rope???

m/22/6'/190

subbed singles

50:50

I can't move, typing this from my bed.

M/38/5'10"/188

24:08 -

Had to go with plank burpees half way thru - ouch!

2012-06-12: 27:06. Sub 2Xsingles.

25/m/6'2"/287.6

1:14:21.5

9 laps to a mile track
9 laps
5 laps
3 laps

Subbed double under for regular jump rope
Same reps

Burpees a rx'd

M/27/5'11/188lbs

28:32 Rx

Feeling good.

Subbed singleunders for double. Twice as many.

38:52

38:29

Did this at home on treadmill ... then had to run up the stairs from the basement to the garage to do du's ... but broke my rogue jump rope so did 3:1 ratio for doubles on a thick rope with weighted handles ... then back down to the basement for burpees. Had a blast though. Great workout.

60:49 - practiced du's but suck at them so most was tuck jumps... Plus ran a moderately hilly course. Dang. That's it. Just Dang. Btw first official wod ever for me. Soooo... It just gets easier from here right? Ha! I love this stuff.

M/34/6'3"/200

26:38 as rx'd

60 min. Just started workin out again after 6 month break. Ran another mile after the WOD for a little boost although i didnt need it after the burpies. Might not have been the best intro back into working out with a golf tournament on Friday!

15 foot Rope climb, 5 ascents
95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135 pound Clean and jerk, 1 rep

tt = 20:41

35:47

24:02 rx Grinding WOD

29:45 as rx'd. Brutal combination in this wod.

F/40/5'8/139

45:25 as rx'd

38:12. Wow!

Did this one in the RAIN as rx'd

31:55

slightly disappointing, because I really wanted to break 30mins. Still need to work on DUs as those took longer than they should have (I guess I could say that about the burpees also)

M/34/185
32:34 as rx

M/34/185
32:34 as rx'd

29:34 thanks for this combinaison!

30:48 as rx'd
good grief my endurance needs work.

28/m/5'11"/180
As rx'd
32:10

Suckfest!

45:13 as rx'd

Very tough work out...rest day just in time.

Pups
36 minutes
Day 3 of CF
feeling really good, very proud of my accomplishments :)

You guys are all beasts..

m/24/170lbs, been doing crossfit for about 3 weeks now..

44:06 RX'd

M/39/6'1"/190 Did singles 300,200,100. 32:00

As rx'd
Brock 29:53
Matt 26:22
Sebastian 25:22

First cross fit work out
21/f/125

33:16, accidentally did singles instead of DU's

27:34

m/49/5'7/155

sub'd single unders 300,200,100
run on treadmill 1-mile,1/2 mile,1/4 mile

30:04

30:30 I didn't think I was going to finish

30:30 I didn't think I was going to finish. And a spider bit me while I was running

Ran on tm so mile 50 tuck jumps 25 burpees
Ran .5 mile 50 tuck jumps 20 burpees
Ran .25 mile 60 tuck jump 20 burpees
1st hundred tuck jumps were into full sqaut until some nice pedestrian corrected me thank God
2nd week on xfit/met con 40.27
Loved it

Ran on tm so mile 50 tuck jumps 25 burpees
Ran .5 mile 50 tuck jumps 20 burpees
Ran .25 mile 60 tuck jump 20 burpees
1st hundred tuck jumps were into full sqaut until some nice pedestrian corrected me thank God
2nd week on xfit/met con 40.27
Loved it

f/24/5'5/154

54:48 subbing 3x singles for DUs and "runs" (jogs?) on treadmill. Every one of the movements is a goat for me. May or may not have passed out in cadaver lab three times a few hours after finishing.

35:48min at rx :) burpees got me bad!

What a beauty.

45 minutes

27:19 subbed double unders for sets of 300, 200, and 100 singles. Everything else as Rx'd.. Call me sick but I liked this one!!

27:02 mixed double and singles.

Rx'd - 33:13

M/31/197
43:30

Rested way too much on burpees and shoulda puahed the double unders. First rd broke them ito 15 while second rd i did 50 straight. Looking to improve greatly the next time. 30:00 is my goal

Subbed DU 3-2-1 everything else as RX:
3 members of Team D.R.
R - 34:00 "Buck Furpees"
B - 36:00 "Run got me"
P - 35:00 "Pace needs work"

M-42-196-6'3"
38:45
7th day of crossfit....burners about killed me.

Puked twice. It was awesome.

221m/30/6'
36:01 awesome burn

M/35/158/69"

41:11
I need to start eating clean again, my times are too long.

31:09

Sub'd strict tuck-jumps for DU's.

Good work-out!

Subbed singles for double unders. 42:58

27MIN 50
ROW NOT RUN
LOVE IT

26:00 as rx'd
on treadmill at 10 for all rounds
O

Subbin and scalin...

Stationary Bike 8 mins
100 mtn climbers (4-count)
40 burpees
Bike 4 mins
50 mtn climbers (4-count)
20 burpees
Bike 2 mins
25 mtn climbers (4-count)
10 burpees

24:44

Did this with my brother Alex. Finished together at...
22:34
subbed tuck jumps for DU (only one rope) would have preferred DU's honestly.
Thanks so much Alex, never could have pushed that hard without you there!!! I think we scared a few joggers at the track screaming and groaning like madmen on those last 5 burpees! LOL
LOL!

32:30

Subbed 2:1 single-unders for double-unders

29.57

subbed 3:1 single-unders for double-under

legs are completely dead now

Nice workout, have been doing WOD's that are essentially overhead and pushing of any sort eliminate due to an impingement injury.

Subbed jump squats for burpees due to shoulder, otherwise RX'd, and felt quite sick after

time: 18:58

29:25, row instead of run, 2xsingles
M/28/68"/161#

23.08 single-unders instead of double-unders... weight of rope was not enough to get doubles going. Still, 100% dead after 23 min!!! Loved the workout! Thanks!

Subbed tuck jump for double under

33:01

41:25 as rx'ed

My opinion of the WOD -
Wow. Just wow.

25:00 min. Run as rx'd. scaled DU's to same reps of singles. Burpees at 40, 25, & 10. Sweating like I've never sweat before.

M/31/6'0"/230
Good grief. I couldn't finish.
1600 run
300 single unders
50 burpees
800 run
38:00

M/30/185/5,8

as rx'd

28:34

30:40

29:30

Ran the 1600 a bit fast at 6:30, then sucked. 41:14 as rx'd

31:45

Had to scale this due to time. But it was a great one!! Must do it again when I can get everything in. Im not a runner but today felt great!
1600 run
75 Jump ropes(cant do DU yet)
25 Burpees
800 run
50 JR
15 Burpees
400 run
25 JR
7 Burpees

28 min

RX 24:39 - Treadmill used

@ home

27:52

31:35

F/33/127/5'3 - LOVED this one 31:30
Modified DU by doubling singles
1600m
300 single unders
50 burpees
800 run
200 single unders
35 burpees
400m
100 single unders
20 burpees

M/18/180

24:25 RX

(did 25 burpees instead of 20 on accident. oh well)

Killer workout, but feeling good now!

I subbed su's for du's, but tripled the reps (450,300,150)

I'm a beginner...took just over an hour :(

31:39.3
jump tucks
treadmill

m/40/5'11"/165

34:58 Rx

retired army 1SG
clarksville, tn

28:20

Did the same scaled version as mas.

Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

17:05

35:24, as Rx'ed

As Rx'd
34:50
Just brutal

RX 43:00

Subbed single unders for double unders and had 40:39. My fiance did this as prescribed and she finished in 38:19. I'm 27/6'3"/245 she is 26/5'7"/120

i had my rings on a forklift lke that in afghanistan last year and the strap snapped! lesson learned, however i wasn't doing a hanstand pushup on them - he's a brave lad!

32:02 rx'd - (treadmill)

1 mile run, 100 DUs, 50 burpees, .5 mile run, 25 DUs in 25 minutes - workouts done during lunch w/ limited time.

23.02 rx'd at the track.
handle on rope snapped on 1st round of DUs which made things interesting!
Great workout, love running, love DUs & really love Burpees!

29:09 as Rx'd
DUs weren't too smooth in the first round

This was a brutal workout! But I loved it. Two weeks into CrossFit and I did this in 35:18!

m/30/5'11"/185

30:17 as Rx'd

Rx'd - 25:18

37:15.

36:36

I understand CF has Pukie the Clown for a mascot. How about adding Coronary the clown? A couple of times I thought my 44 year old heart was going to jump out of my chest.

That said, I could not have finished this workout 2 months ago.

m/44/5'9"/195

F/42/180/5'10"

Subbed rows for the running
2000m, 1000m, 500m

38:13

I can't believe how wrecked my shoulders are. My previous 3 workouts were snatches, Cindy, and a bunch of heavy clean and jerks with rope climbs. This made the burpees excruciating, the double unders tough (who knew you used your shoulders for double unders) and the rows not really a break for them. Whew!

30:00 as rx.

though I did use a treadmill.

M/35/5'4"/145lbs
As RX'd
26:29

28:41 Rx

F/30/5'6"/135lbs

38:30
Runs were slow, legs weren't feeling right. Burpees....always the worst movement in a workout, no matter what.

3 mile run
22:45
then
30 K's to E's
then
12 Burpees.
Need to do more next time, but had to go.

38:41 Rx.

The first set of DU was like I'd forgotten how to double to DU. Took me almost 8 minutes. Need to work on them.

M/28/5'9"/168lbs

33:07
James Gym

29:30 Rx. With just a little smoke from our small fire problem.

35.44 subbed singles for DU

48:56

20:16, without the runs

Run 800 Meters
30 Snatch (115lbs.)
Run 800 Meters

10:35

M, 29, 6'5", 210

1600m run
30 du's, 300 su's
20 burpees
800m run
200 su's
10 burpees
400m run
100 su's
5 burpees

26.48 1st ever cross fit wod. Du's very difficult

as rx'd except i thought round 2 was 1200m run...

1:04:33

but i finished.

38:10 rx'd. 1600M was slightly longer with hills

F/42/5'6"/145

@ 50%:

800m run
75 DU's
25 burpees
400m run
50 DU's
18 burpees
200m run
25 DU's
10 burpees

19:11

This time, counted DU attempts as well, as someone suggested--great tip that works for me!

44/m/176cm/74kg

As rx'd

34:55

Harder than I had expected. Inefficient DUs improved a little during the WOD, but made the burpees painfully slow. FIrst mile in 7 minutes flat, but 800m and 400m runs were just recovery jogs.
Biceps, lats and glutes still sore from 15 rounds of Mary two days ago.

18:12, as RX'd

29:39 rx'd

run on treadmill

Still working on my double unders. It was the second time I try them

but as rx'd 39:49

M/41/188

42:21

On tread at .5% incline 8 min miles.

Ran 1600
300 Single
50 Burps
Ran 800
200 Single
35 Burps
Ran 400
100 Single
20 Burps
39:43

M/41/5'11"/155lbs

As Rx'd, 26:29. Did the first 1600 in 6:16, then went downhill from there. Double Unders and Burpees killed me. Only one week removed from a mild back strain caused by waking up too suddenly. Damn truck drivers need to slow the eff down!

as rx'd

26:58

m/30/185/5,8

as rx'd

28:34

as rx'd

26:58

33:40

38:36 First week of crossfit...OUCH!!!!

44 minutes

300 singles 200 singles 100 singles instead of dbs

39:22

m/30/6'1"/215

Can't do double unders for more than just a few, so I doubled the jump rope reps.

34:00

DG

46/5'2"/F/115

600 meters, 50 single unders, 25 modified burpees

400 meters,35 single unders, 15 modified burpees

200 meters, 20 single unders, 10 modified burpees
23 mins

25/5'3"/M/152.5
did the posted workout

16:26

added an extra 50 DU to bring it to 16:28

? mins (UW)
used treadmill
scaled d-u down to 50 per set, doing a s-u inbtwn each d-u.
m/55/155

I am not a fan of my speed rope. Does any one have a speed rope that they love and would sugest to others?

Rowed a 4k.. 18:50
sick w/ strep :( will have to try this one another time

06/15/2012:

Sub'd:

C2 Row @ 2000m (8:17), 1000m (4:09), 500m (1:57)

Single jump rope @ 300, 200, 100:

40:31

as Rx'd

26:42

Running splits
6:22
3:40
1:48

Running & D/U's weren't a problem, burpees sucked and took the most time.

M/21/5'9"/165

as Rx'd

33:11

M/48/5'7"/175lbs

29:35

M/26/5'10"/167

1600m run warmup (6:10)
Leg swings
arm swings
2x10 pushup
2x15 squat
50 double unders

WOD As Rx'd 23:54

Splits:
1600m: 5:18.22
First round d/u and burpees: 6:36
800m: 2:54.30
Second round d/u and burpees: 5:06
400m: 1:27.31
Last round d/u and burpees: 2:32

47.33, the heat was a factor but mostly I'm just slow and weak in this time domain!

Scaled DU to SU.
30:52

m/25/6'2/87 kg

25:26 as rxd

What time is considered to be really good?

25:16 rx'ed

31:42

44:00, subed 2x single unders for double unders

35:24 treadmill 1600m ,200 SUs ,40 burpees
800m,150 SUs ,25 burpees
400m,100 SUs ,15 burpees
M 40 185 NJ My ankles are going to suck tomorrow wahhhh.

Rx'd 42:10, god i suck at burpees!

don't have a jump rope, and I'm sure this substitution made the wod much easier

1600m run
50 situps
50 burpees
800m run
35 situps
35 burpees
400m run
20 situps
20 burpees

27:46

rx'd
35:49

substituted 2X single unders

39:30

34:36 rx Brutally fantastic!

C-
26:45

Jeff @ work
Runs outside
DU & burpees in app. bay
25:45

Subbed Rows of 2k, 1k, 500
Rxd otherwise:
29:21
@ work

Row 2K, 50 burpees, row 1K. Cut short to catch bus home. PAC. No run for knee.

31:32 as Rx'd...tough
first time in 2+ years of CrossFit that I had to walk during a run WOD

M/42/5'8"/170

As Rx'd 26:50

M/28/218
35:46
did 150 singles instead of double unders
threw up on my second set of burpees
fun times =)

As Rx'd 26:49

m/38/5'9/177
Just a few DU, Sampson str & quick jog to WU.
33:56
Disapp overall. Hoping for closer to 30. Run didn't seem bad. Using arms seemed to help. Cramp in lower quad 1/2 through 800. DU very broken after 1st 40 or so. Burpees slow-tech good. Good breath before each one & externally rotating arms on pushup. Feet hurt during 1st round of Burpees.

33:31
RX'D

45:00

25.05.

Treadmill, 30:25.

Stopped after 50 burpees (first day back after being sick)

20:29

29:32

Great WOD. Bring on more!

29:32

Great WOD. Bring on more!

30:45

Howard track. Intense.

31:37

S/U's
RND 2, DID 40 BURPEES
RND 3, DID 30 BURPEES

M/42/178

28:52Rx
We just did this at our box today. Aptly named MetCon Madness. Was a bonus to find out I did the mild rub in about 7:40. Killer WOD.

1 mile run (treadmill)
300 single unders
50 bucking furpees
1/2 mile run (treadmill)
200 single unders
35 burpees
1/4 mile run (treadmill)
100 su
20 burpees

time: 48:20

m/41/5'8/240

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Scaled the burpees to 60%, so 35, 20, 12.

31:20

51/m/190

sorry for the late post, I just got done... 48:08

29:28

29:28

run 800 m
75 double unders
35 burpees
run 600 m
50 double unders
20 burpees
run 400 m
25 double unders
15 burpees
29:45

30:27

38:01 as rx'd

Oops. Just noticed I did Run/Burpee/DU instead of Run/DU/Burpee.

rx'd
38:00

run 800 m
75 double unders
35 burpees
run 600 m
50 double unders
20 burpees
run 400 m
25 double unders
15 burpees

22:40

33:26 16.09.12 as rx'd running around compound

CFWUx1
37:58