Im glad that coach was there or that crazy japanese things lift was about to be a Boz's "no rep".

SQT = Squat???

Looks epic...nuff said.

This should be a fun wod. Just a friendly reminder to at least watch the demo video BEFORE posting a question. This is a fantastic website.with links of great resoirces. Check out the FAQ and glossary as well as the other instructional demos. Enjoy!

Aaron - just fyi, my post was not direct at you. Just a statement in general.

CFDC!! REPRESENT!

What happened to Gary Roberts "Killing The Fat Man"? After his trip the video's have stopped.

@ Trueson...you're recommendation is awesome! Unfortunately...it's too easy and logical...thus...no one will do it and instead, will ask questions.

@ Jay...no doubt.

Here is something I just learned from the faq page... The HQ message board filter does not like posts that have a lot of numbers. Who knew? Evidently, it also does not like links. With that, do a Google video search for SEAL Qualification Training.

@ Eric, I 2nd that.

This might be the first WOD I can do rx'd in terms of weight. Huge motivation to keep gaining with Crossfit!

awesome WOD

Looks fun, can't wait 'til tomorrow!

the site says 200 yard run, but the video of the wod said 50 meters. Which is it?

nevermind Read it wrong

@ Tim

I believe he meant to say, "50 yards...".

In any case, it should be 50 yards 4 times, which is about 46 meters 4 times.

SQT...SEAL Qualification Training is all that comes to mind...

The video demo (1:45) beautifully highlights what's wrong with "sprints" in WODS like this one.

Instead of sprinting the girl is running at a "slightly faster than walking" pace presumably because she consider the run-part of this WOD rest time between her lifts.

Why not make the WOD 3 isolated rounds for time with a 1-2 min break in between rounds to really give people an incentive to sprint rather than jog?

Great Oscar Wilde quote... just hope my kids don't read it any time soon.

Since this workout appears to come from the a combine-type of testing facility my guess for SQT is Skill Qualification Test

This looks like a great WOD..cant wait till tomorrow

7:22 @ 85lb power clean and jerk
Rowed 200 M (indoor)

Can some one explain to me what a "Ground to Overhead" entails. Thank you.

Bar goes from ground to overhead. Either by power clean and jerk, power snatch...whatevs.

@POWERS. Ground to overhead is moving the weight from the ground to overhead. Since it doesn't specifically call out a movement to be used, you can do it any way you like. Power Snatch, Squat Snatch, Clean and Jerk, Clean and Press, Squat Clean and press/jerk, etc. The main caveat is that each rep must start from the ground and end locked out overhead.

#20 Common sense is not a common virtue.

I love watching the WOD Demo videos before I start asking questions. They pretty much have answered every question that I might have asked on the site. Like the Ground to Overhead, I didn't know what it meant. Then the video explained different ways to perform it; Snatch, clean and jerk, and squat clean and jerk. Same with the 200 yard run, oh you run 50 yards there and back(shuttle runs) 4 times. It's late I'm tired thanks for the video. Very helpful. Keep up the awesome work. Can't bring the weights outside so I'm gonna have to figure out how to reduce my time.

4:53 @ rx
m/24/186

Since a video "WOD Demo" has become common place as a part of the daily posting, it seems to have become fashionable to chide folks from asking a question about the conduct of the workout, or an unclear term or movement.
I would like to remind everyone that many of us don't have the ability to download and watch the video- especially in more technologically austere places like Afghanistan. A helpful answer to a question reinforces the sense of community here- an enduring component of Crossfit that will continue hopefully well into the future.

BDN

4:12 as rx'd

*yawn* Thanks for another rest day HQ ;)

8:13 @rx'd

@#20 for example, snatch, clean&jerk, squat clean+thruster

@23, i was going to say the same, you beat me to it. I could never watch a WOD in theatre, i found the comment explanations really useful. Some are starting to sound like a bunch of net-know-it-alls...

@#23/#25

I think the WOD demo is a great motivational method. I watch others doing the workout before I do mine, and along the way I get really excited to get up and start training.

Nevertheless, questions comming up on the comments should be adressed. As far as I am concerned this is a community, and a community communicates :-)

M/31/220/72"

9:38

90# barbell snatch/run/clean and jerk/run/snatch/run

All done with 38# weight vest. Good times!

6:19

m/46/185

subbed 25 DU for shuttle

5:21

M/38/6'3/214
In Afghanistan.
6'55"

M/39/6'1"/190

as rx'd 4:06

m/44/5'6"/140

5:34

5:19

3:49 @ RX
Snatch

M/44/5'11"/195

As rx'd

6:56

Crossfit DC whhhhhhooooootttt! TOM....whoooottttt!

Red hat Chris....whhhhooooootttt!

Used 95lb instead sniper paul 3.36 and me 2.55

10:41

Didn't have room for shuttle run in my gym. Subbed 400m on treadmill.

as rx'd

5:06

First workout of Brett's 2012 Spartan Beast training program.

@peter: i agree. Short mandatory rests in an exercise can really help raising the intensity!

6:00 with 53lbs G-to-O

rx'd. 8:35

3:44.

3 rnds

135# x10
sprints

10:40

Great workout!

As rx. Good to do this with other CrossFitters in the Scottish Borders.At last.........no rain!!

5:01

M/46/6'2"/90kg

m/25/6'2"/186

As Rx'd
4:44

Nice quick workout.

M/22/5'11'/180

5:06.4 Rx'd

paced out 50 yards
9 hrs after doing "Strange"

subbed 200 single unders for shuttle run

8:00 with 95lbs

As rx'd. About 6:30, watch button got pressed during last set of thrusters.

Whoops. Did 10 thrusters instead of G2O

Tell him to stay on his heels Jason. Im going for my level 1 cert in August.

28/m/5'11"/180
As rx'd
4:45

Slower. Little hill killed me and just sluggish on everything.

4:41 rx'd
Gassed by the third round
And still getting over strange
Good WOD.:)

Rhino
Western Australia

9:31

My first WOD ever Rx'd! How cool is that! :)

Rx'd 5:31

does anyone have an extra games ticket they are looking to sell, not for 5 times the price? i am a trainer and can't afford a 300 dollar 3 day pass. any help would be greatly appreciated.
email me please: lucas@crossfit312.com

as rx'd

8:30

M/22/6'3"/221

9:31

I thought I would take this time to post on here my journey so far. I started my "Fitness Journey" at the beginning of May. I had gotten to a point to where I hated looking at myself in the mirror in the morning and I knew that I had to make a change. That is when I started watching what I ate and ultimately started doing Crossfit. Since then I have gone from 250 lbs and what I considered overweight to 220 lbs and seemingly the best shape of my life. I love the way I feel and how I feel about myself and it has been partly due to all of you on these comment boards and message boards for the continual outpour of encouragement and advice that I have gotten to where I am today. So thanks guys and thanks Crossfit!

6:28

Oscar Wilde's philosophy of life? He was not an example for Crossfitters and died destitute in Paris at the age of forty-six. No thanks.

4:55 :)

5:55

5:37 rx

muscle snatch early/power snatch late

4:36 @ 200meters on the tread mill

2012-06-26: 5:05. 1:40,:47,:37. "
2010-08-09: 5:00. 1:16,:36,2:06. 8X25m (Hall@work).

@comment 66 tesla died destitute and alone in a tiny hotel room and he was arguablly the greatest mind of the 20th century. Its easy to judge Oscar and Nikola but will people be quoting you 70-100 years after your death?

4:38

Outside in south TX -- mid 90's at 9:30 in the morning. GTOs not too bad, but the sprints got tough esp after the first round.

m/41/6'4"/229

rx'd
6:33

6:19 rx

M/51/190lb

6 minutes
3 rounds
35# clean & jerk
200 meter run

After insanity max plyometric

F/48/145lb

As RX'd 3:41
Male/22/170

M/25/6'2"/215

Rx'd
6:46.

6:55

Rory
Afghanistan

M/36/6'/185 Haddon Heights, NJ
4:35 subbed 45lb dumbbells
still sore from STRANGE

6:42.99

Still sore from "Strange" workout.

M/27/6'1"/190

13:07

95-85-80

F/26/5'6"/120

10:24

45lbs

...After "Strange" I welcomed this lighter workout.

10:24
Subbed 400m sprint for shuttle runs

3 rft 1.5 pood kbs, 1/8 mile on treadmill = 4:30

At San Diego gym with fair amt of free weights but not much space.

5:05 RX'd

M/34/6'3"/200
4:45 (PR)
Prev: 5:35

m/29/5'7"/180

4:11 Rx'd

M/21/5'7"/165
5:21 rx'd

5:21

5´43¨

M/28/5'8/170
7:35 Rx'd

6:44

Cracked the bar into my knee in the 3rd set. Had to take a moment there, and I lost some time.

4:11 as rx'd

M/52/153/1-1-06

As Rx'd 9:16

Running poorly due to foot injury. GTO pretty good.

Rx'd - 3:33

M/33/5'10/200

M/32/72"/185

6:29

Much harder than I imagined!

f/42/180/5'10"

I used 95# clean and jerks and some approximation of a 200 yard shuttle run.

7:11

I did this wod last time with 65# and I was only 5 seconds faster. The runs were different, however, as that was at our last house.

I tried my best to sprint the runs... I am guilty of sometimes jogging and using them as a moment to get my breath.

Good wod.

M/31/6'4''/205

11:31 as Rx'd

9:42, Rx'd

9:42 as Rx'd

M/42/5'11"/155lbs

Ended up scaling the shuttle runs to 370 meters, as I am a year older and no better at guesstimating distance. Did the Ground to overhead as RX'd (95lb) Time for WOD was 7:33. Did it unbroken!!!

4:00 as Rx'd

3 Rounds
10 95# Hang Clean and Jerk
2:00 X Trainer
9:28
then
50 weighted sits

F/150/5'8"/21

65# G2O
200 yard sprint, shuttle 50

4:28

As rxd
4.10
(Pr is 3.49)

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Time: 4:38

5:05pr

65lbs
200m run

5:39

SQT - Rxed
3:21

M/6'1/230
Speed Ladder-Dynamic Warm-up
WOD: SQT
6:44
Finished with:
1 mile run on t-mill 7.1 @ 2%

4:31 rxd

M/45/5'8"/175
4:11.3
Took a week off to do yard work ...feels good to get back to CF.

Rx'd - 4:21

Rx
13:46
First workout I could do as prescribed!

4:11 (75#) after doing

5 rounds for time
Row 250m
10 Push ups
10 Dips
10 GHB

M/36/168
Rx'd in 4:34.

5:21, beat my old time of 6:45, at st. 7. Did power snatch with some pressing at the end.

m/51/168 6:27 lost time because I had to go thru a lobby to get outside to do shuttles.

Rx'd - 3:48

F/26/5'8/135

3:57 as Rx.

M/44/6'0/170
5:45

Rx'd - 5:45
M/44/6'0/170

8:34

Rx'd "- 5:45

M/44/6'0/170lbs

3rds
65# ground to overhead, 10reps(did power snatch)
35# dumbbell swing, 30reps

9:13

2012-06-26: 5:05. 1:40,:47,:37. " Later 15 rnds of 400m/10GHSU@48mins.
2010-08-09: 5:00. 1:16,:36,2:06. 8X25m (Hall@work).

2012-06-26: 5:05. 1:40,:47,:37. " Later 15 rnds of 400m/10GHSU@38mins.
2010-08-09: 5:00. 1:16,:36,2:06. 8X25m (Hall@work).

4:57

As Rx'd.
4:07 PR

6.44 as rxed
5.49 last time

Subbed 200 single unders for run

7:26

5:25 Rx'd
M/28/5'10/180

as rx'd @ home

4:40

4:20 rx on treadmill

That last Round sprint will def get ya. Good sprint WOD

What do y'all do before or after this? The WOD itself doesn't seem like enough of a workout.

F/21/5'5"/135

45#

5:02

Is this as easy as it looks or one of those much harder than it sounds things?

F/21/5'2"/120

45#

5:46

As Rx'd: 7:30

As rx'd 4:54. Did power snatches for all reps.

M/27/6'3/280

Did 100lbs since I didn't have the right weights with me to do it at 95lbs. Also, did 200m shuttle sprints. Time was 7:04

25 / M / 5'9" / 139lbs

Subbed 35lb dumbbells ground-to-overhead

10:32

Did this outside, and during round three it sort of started raining ash from the Waldo Canyon fire. Yeesh...

Good time

Forgot to run a timer, but did:

115 ground to overhead
.13 of a mile sprint on my treadmill.

Finished fast, but not sure of time.

Wife used 72 pounds on the ground to overhead.

M/34/6'2/266

I love this crossfit
Subbed 125 barbell ,everything else same.
8:8:3

5 mins flat w 75# snatches

"SQT"

4:45 RX'd

5 minute rest

5:47 RX'd

M/33/6'1"/160

1st front squat pr 180
SQT 4:10 pr

as rx'd

7:25

RX 5:35

what does SQT mean? any ideas it was a great wod

6:08 rx

2 months and 24 days since TKA,
Have to work out smart
Three rounds for time of:
95 pound Ground to overhead, 10 reps
100m sled pull, 75lbs, 50m out and back
9:31
M/54/6’/205

9:03 snatch the whole time. Lungs were burning. Loved it

M/42/5'8"/168

5:02 (immediately AFTER "Strange" btw)

7:37.
Snatched throughout. Power output would have greatly increased by holding on to the bar instead of dropping for quicker reps. Fun WOD.

5:36

3 rds
10 65 lbs GTO
200 meter shuttle sprint, 20 meters there and back 5 times

F/23/5`7``/ 152

5.56 as rx'd. Hurtin from strange.

120lbs Overhead

8:00
Since this was a short workout what else can you do to add to this workout. I wanted to do more but wanted to see what others do on these short W.O.D's??? ANYONE?????

As rx'd
5:25
Snatchs on first 2 rds, movement improving, C+J's on last rd.
Fun workout

First week of crossfit did 75 snatches @ 75# for time 2 hours before this. Rx 7:12

M/34/6'2"/255

7:43

135# snatch x10
200 shuttle. Puked 2 times don't know why
135# clean and press x10
200 shuttle
135# deadlift, hang clean, shoulder press x10
200 shuttle

Troy
Palo Alto, CA

m/31/6'2/230
8:32 as rx'd

4:00 rx

m/22/190#/6'0"

Man's ORIGINAL virtue is that he was created by God for an unhindered relationship with God in the garden. Disobedience is what lost him that virtue.

8:44, rx'd

m/6'2"/281.3/26

14:44.4

200 yard straight sprint instead of shuttle sprint.

Ground to overhead as rx'd

7:24
Subbed .15 mile run on treadmill at 11mph for sprints

Did 85#, doing clean/push press for the G2O. Ran to the far oak tree...assuming about 50 yards. Time--pathetic, 8:26. Agree w/ an earlier post...I too don't really sprint these sprints.

For those wondering what else to do on these short/fast WODs...if CFHQ is following the CF doctrine, you shouldn't do anything else. These short/fast/super high energy WODs should fit into an overall workout progression.

M/27/5'8/187

4:53
I had to do 25yd shuffles

4:54 Rx used snatch

As rx'd: 6.27min
Not bad for a fat guy!

m/40/5'11"/165

4:28 Rx

my son Michael (age 10) did the wod with a 12# med ball in 4:26

retired army 1SG
clarksville, tn

5:08 rx'd (65#)

M/26/6'/180

8:30 (65#)
subbed .12 mi on treadmill @ 6.5 mph for sprints, will bump speed up to 11mph next time to decrease time

First month of crossfit, definitely feels good.

m/27/6'3/190
5:46 Rx

First ever WOD where I did it as rx'd!
7:16. m/28/5'11/180/

Tim (m/30/5'8/170) rx'd it at 3:32.

M/23/6'1"/225

RX'd with power snatches as means for GTO

3:55

hotel gym

35# dbs and 200 m run on treadmill

4.25

M/39/6'/150#

"SQT"
Pack
Three rounds for time of:
65 pound Ground to overhead, 10 reps
Shuttle sprint, length of my back yard there and back twice

2:57

Prior to this I did 10 x 400m @ ~1:30 at the track so I didn't worry too much about the length of the shuttle sprint.

ian

As Rx at 8750

4:19 with clean and jerks, fun!

m/36/180 OOS

7:05 as rx

4:20 "SQT"

44/m/176cm/73kg

Three rounds for time of:
10 Burpee box jumps, 10 inch box
200 yard Shuttle sprint, 50 yards there and back twice

5:16

CFE running drills week 2 afterwards.

4:52
Done 15-20 mins after a woosongisan backside ride with Mike. Had to do 25 m shuttles, so that meant a lot of starting and stopping.

M/35/175,

Had to use 2 45# dumb-bells.. Very Spicy

3:50

20:27
Used 25kg/55lb barbell, still getting used to these type of lifts & didn't wanna risk an injury.

Looking at some people's times & wow I really have a long way to go to get Crossfit fit. My 1st round took me 4 mins, needed a breather every couple of lifts. Guess everyone has to start somewhere...

F/42/5'6"/145

65#

5:39

9:20
One and a half laps around the indoor Y track for each round
Clean and jerks

7:17 as rx'd

M/36/6'1"/227

4:45 (Sprints, 200m on treadmill - waiting for it to speed up!!)

As rx'd 4:25

5:20

4:58 @ rx
m/20/182

Kevin (comment #74), my point was not regarding how a person ends but how a person truly lives. Oscar was a pervert and no role model for a healthy life.

4:30 RX'd Definitely still feeling the effects of Strange this AM.

6:48 as rx'ed

Holy Crap that was brutal. I don't know if I'm still drained by "Strange", but I just couldn't get into high gear on the sprints. Ouch

5:16

M/27/5'6"/180

As Rx'd

6:40

4:21
a little fran-ish in the gut after that

47, 6', 213lb

4:24 RX

@169
LOL

m/49/5'7/155

4:46

55# db one arm snatch 10-reps
200 meter run on treadmil

M/40/190/5-10

From under the bball inside, outside to the sidewalk.
1.11-1.35-1.35 = 4.22
G to OH were unbroken.

no place to run - subbed 50 DUs for runs. 8:54. I never said DUs were a good substitute!

M/42/6'3"/195

5:55

M/23/170/5'8
5:23 rx

3 rds:
10 GTO, 37.5# dumbbells
200 yard shuttle sprint

4:45

3 rds. 10 70 lb. e-z curl bar power cleans, 200 yard shuttle sprint

5:35

In 85˚ heat in Edmond, OK.

4:05 as rx'd; great and efficient workout!

M/21/180/5'9"

Rxd 6:18

No barbell. sub'd w/ 2-45lbs dbells. & sub'd sprints for 2 minutes of weighted jump-rope. 4 rounds total. smoked!

subbed 30 double unders as I can't run at the moment.
7:30

M/31/5'8"/212

8 min rx'd

Subbed 125# barbell.
8:59

10:30

F/18/5'3"/135
7:58
95lb G2OH instead of 65 :)

9:34

33 yom, 190 lbs

5:10

4:40 last time

4:53 10 x 20 meter shuttle

M/6'4/115kg... 7:18... Broken right arm so did dbell clean n press with 45kg dbells..

3:51 Rx'd

I love in the WOD Video they are complaining about it being 90 degrees outside. Granted that is with some humidity. I finished this WOD when it was 106 outside. That was fun!

24 yoa, 195 IBS (88.6 Kilos)
8:54

9:07

As rx'd

M/6"2/210

4:07 Rx

5:47 rx'd

Hey, where's the statue? I am in Oki?

6:49

Subbed 40# dbs: 4:47

4:26

4:39(5:30 last)

in back yard about 50 yrd shuttle

Logan S

7:50 as Rx'd

22/m/5'11"/171

Chris P
8:04 with 75#

25/m/6'/171

as RX'd except had to do 8x25yd sprints vs 4x50.
6:41

5:45 As rx'ed heat here in missouri is brutal !
m/35/5'11 175

6:06 with 200m row

5:51 rx'd

30 x 95 lb floor to o-head (pwr cln to PP), then ran around capitol. Stopped halfway back with lt knee problem, walked back to Pentagon.
8/9/10:
sub'd 20x floor to OH (20lb med ball)
50m leg from southern pkg spot to n. curb of Scottswood
still getting garage/house/gym/TV/phones/etc organized

Jeff @ work
Set bar 25ft from back of app bay. Did snatches there then ran to back wall then out to about 8 ft short of end of ramp then back to wall then back to end of ramp then back to wall then back to bar. Juist figured out that this puts me a little short. Had extra turn arounds though.

3:44

M/15/5'9"/147

subbed 45 pound ground to overhead for 15 reps

6:48

4:40 As Rx'd

7:18, 65#, lost about 40 sec going from weights to run site.

m/38/5'10"/165

6:06 As Rx'd

27/6'1"/210 lbs

3 rounds
95# snatches
Ran 50 yards
Back peddled 50 yards
Ran 50 yards
Back peddled 50 yards
Great WoD
7:54

8:01 as rx'd

22/5'5''/135 lbs/ W
Clean and Jerk @ 95
7:23

W/22/5'5''/135 lbs
Clean n Jerk @95
7:23

M 38/5'10"/191

Rx'd

5:59

6:20 Rx'd "SQT". First time on 6/29. This one would have been very easy for me, but we incorporated pause squats 4x3, and 200m burpee long jumps before it. That upped the level of intensity for us..... so even if you dont sprint push your hardest on every 200m sprint

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 25 yards there and back four times

6:10 (pr)

Rx'd: 5:25

as rx'd
3:40

As Rx 3:57

Great sprint workout!

M/168#/6'/38yrs

Did a few WODs in a row today:

"Fran" 2:36 (10sec slower than PR)
(rest 15min)
"SQT" 4:18 (4sec slower than PR)
(rest 15min)
"Nasty Girls" 6:35 PR by 3 min

Didn't go 100% on these, walk away efforts. Felt good! Last time I did Nasty Girls was in 2008 one week after starting CF.

M/43/185

4:25 as rx'd.

More better faster

6:56

@ 89 lbs (40kgs, no 1.5kg extra weight avaiable)
@ 250m straight sprint on crosstrainer

still proud as hell ;)

42.5kg ground to overhead
20 x 10m intervals for the sprints

6:16

Previous 9:24

Tonight 7:25

Both in back yard roughly picnic table to burn barrel

4:03

m/38/5'9/177
CFWU-2. Done in evening after Triangle in morning.
4:47
Better job sprinting. Still room for improvement though. Power snatches broken last 2 rounds.
8/9/10:
5:33

wu - 300 singles 2:12
CF WU

WOD for 6/26/12

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps - did clean push press - broken on the last 2 rounds
200 yard Shuttle sprint, 50 yards there and back twice - had to do it on treadmill, level 11 for first 2, level 12 the last

9:12 including walking to treadmill and getting up the the right level

Subbed two 1.5 pood kettlebells due to lack of barbell, and run was 50 m. Finished in 4:57, great wod!

time: 12:06

m/41/5'8/240

6:53 as rx

Time 8:33 (Power Snatches)

6:19

65# ground to overhead
120 alternate single leg jump ropes to replace sprint

6:19

65# ground to overhead
120 alternating single leg jump rope to replace sprint

8:43

rxd
4:50

7:01 as Rx'd

At Kelvin HS track. Power snatches. Asthma kicked in at end. Sucking for air. Did handstand holds and walks for practice for warm-up.

5:05 as rx'd 13.10.12