Dear God!

I already feel pain just for reading the WOD for today!!! LOL XD

Love it.... Can't wait

was the judge too strict? I thought Sarah's OH squats looked pretty good, she ended up doing 38. Tough girl

He was a good judge to me ... she didn't go deep enough in some. She's definitely tough for doing all of them unbroken.

Looks like a good WOD to me... Can't wait to give it a go!

I wish .com would post the women's weight for each wod. I don't understand why they don't?

It doesn't have to be fun, to be fun. ;)

Recommendations for a sub for the ghd sit ups? I figure just double regular sit ups with an arm extension behind the head. Comments/options??

Sweet!!!

This should take about an hour!

What are the women's weights? Gonna be fun!

Hi Laura and DBeags!

The WOD is the WOD. The folks who post these have made it clear over the years that for the daily .com workout there will be one set of weights, and we will only get gender-specific loads for competitions (like the Open).

You can always go to Brand X (Start Here -> Brand X Scaled WOD up on the left side of the front page of .com) for a women's weight on most every WOD. Gawrddog posts that and 3 or 4 scaled versions of every daily WOD here on CrossFit.com. For free.

For this WOD the typical "as Rx'd" (sorta) women's weights would be 155# for the DL and 65# for the OHS, the same weights Nico!e used for the DL/Thruster WOD a couple of weeks ago. If you are new this might STILL be too much weight for you, but if this was January these would be the weights suggested for women.

This one looks like a blast; hope you have fun!

5:29 rx

Haha worse than it looks for sure.

Laura and Dbeags, I'm a level 1 trainer and normally women's weight is 68-70% of the Rx weights posted

Or....go to the brandx scaled workouts.....just sayin.

I'll admit it: there should be a women's weight on the main site. Sealfit does it...

M/44/185

As Rx'd
7:45

does anyone have a suggestion for a substitution for double unders?

@#18

Sub for Double Unders is usually Triple the amount, and do Singles. So, 30 doubles = 90 singles

If you click on "The Girls" it pulls up the games schedule where you can see the male and female weights that were used. 155# for deadlifts, 65# for overhead squats. The information is out there, just have to look.

M/28/136(62kg)

Scaled: 176# (80kg) for deads, 66# (30kg) for OHS
The rest was rx'd, time: 10:40

And that's my first post! Hello from NZ.

8:36 min

substituted ghd situps for hanging toe-to-bar touches

Can you please recommend me a substitution for the deadlift?

@ Stoyan: Sub for DL? If it's back issues... maybe a Trap Bar DL? Or Goodmornings? It's hard to sub if it's health/injury issues

Well not exactly, its the case that I am 16 and I am training in my back yard and i have nothing else than a bar, a medicine ball and 2 dumbells five kg each and also a parallel bar and I am was wondering how to keep close to this WOD

Good God.

What the heck do we have left for a warmup if we are doing squats, situps and pullups in the WOD?!

#25 If you don't have a rower to warm up your hamstrings, I'd do some wall ball shots with a light ball, and maybe some clean and jerks with just the bar to get your body prepared for that range of motion. Just my two cents

9:34

12:44

Had to drop to 65 for OHS's

7:45

13:52 (185 lb deadlift)

m/44/5'6"/140

155# dl
65# ohs

11:25

An embarrassing 12:51rx'd
It all fell apart today on double unders. No excuses though, happy to finish.

7'25"

M/52/165cm/71kg
50kg(110lb)DL
Started OHS with 20kg(44lb) but couldn't make it past 20 reps dropped to 15(33lb) for last 10 reps
Can't do double unders yet so did 60 single unders
17:58

Can box jumps be a sub for double unders? Or something else?

No jump rope!

9:20 rx'd

M/44/5'11"/195

30 GHD sit-ups
30 185# DLs
100 single-unders
30 95# OHS
30 pull-ups

12:56

Thanks for the suggestions as to where to find the women's weights. I have been following the .com site for my wods for over two years and love what crossfit has done for me. Although, I know where to find the women's weight I still think it should be posted directly on the main site.

8:46 (60 S.U.'s)

Woyld love to see a better angle on the pullups. In all the games videos I'd say 95% of the pullups looked like the chin didn't even make it to the bar.

#34 Brad

Tuck jumps with knees breaking parallel are the sub at my box. A sure way to get you practising double unders for future WODs!

22:06

Strict Pull-ups

Subbed DU for Knee tuck jumps
OHS at 45lbs, this movement kills me. I can back squat 350ish but I can barely overhead squat a barbell. I am new to Cfit and doing this on my own with no coaching.

13:35

Any suggestions for GHD sit-ups. Doing the WOD in my backyard and limited on equipment. I use tuff boxes for box jumps, kids play set for pull-ups, and have barbell with weights. That's really it. Thanks in advice. Also, I am a rookie to this cross fit, just throwing it out there

15:37

Nothing really to write home about! Pullups were rough to end with, haven't figured out kipping nor DU's. All strict Pullups and 90 singles...

Not great but something to beat!

M/30/6'1"/220

I agree dbeags. It should be posted on the main site. It is always posted when I drop in at a box. It should be posted on this site too.

8:14. I have had back issues in the past so I lightened up to 185 on deadlift and modified the overhead squats.

m/25/6'2"/186

Subbed GHD for ab machine at full incline (no GHD equipment). Everything else as rx'd.

12:31

I'm glad people watch the video, where you can clearly see what weight she's doing for deadlifts and overhead squats... or check out the "BrandX Scaled Workouts" on the main sight... or even make a fair guess on what they should do based on their capabilities. They might as well not even look at what the WOD is and just post a comment asking what they should do for the day...

*shakes head*

13:59 @ woman's weight.

M-33/183-5"11

18min

Great!!!!!!

M/195/38/6'2"

11:05 as Rx'd

@BryanP - backyard boxes rock!! Sit up on top of the monkey bars and feed your feet under the far side railing. Hang your body off the other and begin your sit-ups. YOu'll want a towel to protect your shins.

If that's too extreme - sub pike (straight leg, no cheating) toes to bar. you won't quite get the whole ghd experience but it should suck just about the same while targeting the core

Hope that helps!

M/174/41/5'10"
9:52 Rx'd

M/31 200lbs/74"

17:53 as rx'd

OHS and Strict Pullups..killing 2 goats

9:14 as rx'd

@ Mark: Thanks. I'll try the monkey bar thing, it is a kids play set so hopefully it doesn't come crashing down. lol

37/m/173

ohs 75 all other rx 10:58

Kim (re: posting women's weights)

I agree, the box I attend when I am not doing .com in my garage as well as any other box I have dropped in at would have today's wod posted as:

30 GHD sit-ups
225/155 pound Deadlift, 30 reps
30 Double-unders
95/65 pound Overhead squat, 30 reps
30 Pull-ups

Subbed tuck jumps for DUs

18:20

15:20

Rory

M/31/215/72

11:24

Rx'd

M/39/5'10/190

With modified GHD situps, everything else as rx'd.

15:46

I gave myself a 20 minute cap to see if I could even finish this with prescribed weights...happy today!

Never Quit!

15:46

44/m/176cm/73kg

As rx'd

10:38

Should have stayed sub 10 min, but messed up my DUs.
GHD unbroken, DL 12/8/6/4, OHS 10/6/8/6, Pull-ups 20/10.

After the WOD I did 30 DUs unbroken no problem. The trick is instead of jumping higher, turn the rope faster.

f/30/5'5/123

115# DL, 60 single unders, 65# OH squats, 1 in green band p/u

11:16

7:34

Scaled at 205/75

FOB Salerno

Whoop!

Scaled to:

For time:
30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

Time: 15:46

Scaled to 155/67
DU - mix of singles and doubles for 60 reps (still need to work on DUs! - this was a mess killed my time)

9:55

M/45/6'1"/198

30 GHD sit-ups
30 155# DLs
90 single-unders
30 45# OHS
30 pull-ups

16:46

m/57/5'10'/182
did 22:54
not at a box had to use 120/100db for dl 90 singles jr bb only for ohs (to work on form) still can't kips the pu.

m/41/6'4"/227

11;24

30 GHDs. had to get creative here. Set a preacher bench on the side of a squat rack and put two safety bars on one side of the rack, in front of the preacher bench. Put my feet between the 2 bars with my butt on top of the preacher pad. Worked pretty well.

30 DLs @ 225#
150 single ropes
30 OHS @ 65#
30 PUs assisted

Changed to:

30 GHD sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
30 push-ups
30 Pull-ups

6:27

9:26.

8:53 Good WOD, DL's killed my time due to weak grip issues but made up in the squats

10:47 as Rx'd.

m/44/5'11/177

15:45

OHS fell apart.

I've been doing K Starr's mobility WOD and now my shoulders hyper extend - new opposite problem (used to be too restrained) - now have to relearn the whole friggin thing!

as rx'd

9:53

13:06

Subbed in 90 jump ropes and 185# deadlift. love this s***. smoked but feel great

Day 81
M/45/6'0"/194
Scaled OHS wt to 65#, otherwise as RX'd.
Time: 15:13 - blistering pace...

m/39/5'7"/165

9:34 Rxd

Eh. Its okay that they don't put the girl weights...gives us something to strive for. I used 165lb for my deads, and 65 for my OH squats. Everything else RXed time was 12:07. =)
f/137/5'1''

10:53 as Rx'd

12:02

DL # 105

M/24/128'

M/ 38/ 134 lbs/ 5'-6"
I did Karen this morning
150 wallballs (10' high) using a 20 lb. Dynamax ball
I did this early in the morning at about 5:20 after walking the dog. It was raining outside, but I was able to do the WOD under a little protection
I did this as 10 sets of 15 reps - all unbroken.
I felt pretty good with good form and no missed reps. Standing tall and really releasing made each rep go much smoother.. not forcing the movement. No bouncing off the bottom.
I know I could have gone a little faster, but I liked the way I split it up. I think next time I might go for sets of 16, and if I can keep up sets of 17 or 18 then I'll elliminate a whole round and therefor start to make it faster as well. This is going to be a work in progress. I can also cut the per round time to 55 or 50 seconds and that way cut down on the time as well.
POST WOD:
a few minutes after I finished Karen I did 5 rounds of 10 perfect med ball cleans on the minute.
I was really concentrating on posterior lift on the deadlift/ initial pull, then the hip exploding vertically, and finally on really pulling myself under the ball. All reps felt good.

M / 26 / 6' / 195
Day 14

15:46
Attempted OHS at Rx but had to scale it to 75lbs, everything else Rx'd w/ Strict Pullups

I see many questions for a suitable sub for the double unders. The BrandX scale lists side to side hops as the sub for them. What I did was leave the weight on the bar from the DL and side to side hop back and forth over the bar.

M/25/5'10/185
7:00 rx'd

M/26/6'2"/210

Rx'd. w/ strict pull-ups.

14:11

no ghd, sub with abmat

7:04

no ghd, sub abmat
7:04

11:00

M 46/6'/205
15min Rx'd

6:38

@ 44

I had the same problem with OHS. My pass through was super wide, and i had a hard time with tightness in my shoulders. Also, it was hard to lock out heavy weight with a wide grip. I tried keeping my grip a lot closer (inside the curlings)and just keeping my head up. My OHS has more than tripled since. Good luck...

28/m/5'11"/180
As rx'd
8:20
Dang GHD killed me for whole thing. Need to get back to practicing them.

M/52/153/1-1-06

No gym. Too early for Comet. Outside with Mrs. bingo

4RFT
Run 400M
50 Squats

bingo--15:29
Mrs. bingo--15:02

18/m/6'0"/190
8:16
That hurt..

I was surprised with the amount of shoulder burn.

12:33

9:42

Oh yea, got it done!

1st Round WOD:
For time - 30 situps, 30 deadlifts (160lb), 100 jump rope jumps, 30 overhead squats (70lb), 30 pullups....in 10:05

2nd round: one mile run, 100 lunges, one mile run, 100 squats, one mile run, 100 lunges, 70 sit ups...

Got it done

WOD - 30 situps, 30 deadlifts (160lb), 100 jump rope jumps, 30 overhead squats (70lb), 30 pullups....in 10:05

Then.. one mile run, 100 lunges, one mile run, 100 squats, one mile run, 100 lunges, 70 sit ups...

M/32/5'10"/215

Wod=
For time:
30 GHD sit-ups (sub= butterfly sit-ups)
225 pound Deadlift, 30 reps
30 Double-unders (4:1 singles)
95 pound Overhead squat, 30 reps 30 Pull-ups
Time= 9:51

M/39/6'1"/190
30 GHD sit-ups
225lb. Deadlift, 30 reps
30 Tuck jumps
75lb. Overhead squat,30 reps
30 Pull-ups

16:48

9:46 rxd

For those requesting women's weights, I understand, but I would worry less about the weight and more about the meaning of the main site weight. At 225, it should be a weight that you might not be able to do unbroken, but shouldn't be dropping 15 times either (same for 95). Pick a weight that works for you to do the workout as intended. Some exercises this may be as rx'd, others it may not (depending on the workout).

M / 31 / 6-3 / 235

TIME: 16:37 rx

Double unders are my kryptonite

M/31/5'8"/228

For time:
30 GHD sit-ups
155 pound Deadlift, 30 reps
90 Jump Rope
65 pound Overhead squat, 30 reps
30 Pull-ups

13:17

M/5'8"/215/31

12:29 rx'd

7:45 as rx'd
M/28/5-9/189

For time:
30 GHD sit-ups
315 pound Deadlift, 30 reps
30 double unders
135 pound Overhead squat, 30 reps
30 Pull-ups

m/16/6'1'/174
14:15(rx)

8:35 rx

M/41/6'2/195

M/27/5'6"/180

As Rx'd

10:59

M/35/5'4"/145lbs
As RX'd
7:04

F/21/5'8"/150

30 GHD (on top of a box while my feet were held) . . . smacked my head on the cement once or twice
30 DL @ 155#
30 DU
30 OHS 65#
30 pullups

13:30

7:40 rx'd
-Pull ups suck.

13:11 Rxd, really impressed by some of these times!

30 GHD sit-ups
30 DL @ 115#
30 Double-unders
30 OHS @ 65#
30 Pull-ups

12:20

9:13 RXd
M/27/5'6"/178

Those middle three are dirrrrrrtttttyyyyy

13.30 mins with 185 lb deadlift and 45 Overhead squat. great work out! easin my way up with the weight.

M/42/5'8"/165 (lost 10 pounds in the last month, prepping for fall climbing season)

Sub'd 85lb thrusters for OHS (bum wrist), otherwise as Rx'd - 9:50

M/33/6'0/242

New to crossfit. Need help with double unders and pullups.

18:38

30ghd
30DL @155
60 singles
30 OHS @65
30PU
8:18

38/m 6', 235#
18:02
90 singles

My first ever WOD.

14:32

Subbed regular sit-ups for GHDs
Scaled deadlifts to 85kg
Subbed 90 single-unders for double-unders
Scaled overhead squats to 30kg

Did my first workout today with my husband!

my time: 12:04
did 20 reps each
did situps on decline bench
scaled weight to deadlift 65lbs
lateral jumps over barbell for double unders
20lb overhead squat
assisted pullups at 170 lbs

13:22

30 Sit-ups on decline bench
30 Deadlifts 225 lbs (rx'd)
30 lateral jumps over barbell (DL barbell)
30 Overhead squats 65 lbs (scaled)
30 Pull-Ups

Took the Wifey through Her first ever CrossFit workout today. She scaled like a champ but damnit She beat my time and I couldn't be happier. Welcome Paulina to the CrossFit Family. :)

What warm up do you guys use for this workout? I am new to crossfit and I didn't want to do the "official" crossfit warmup because of the overead squats and pull ups.

M/27/5'8/190

10:12

sub'd reg. sit ups for GHD

15:00 as rx'd except for DUs. I didn't have a jump rope so subbed with 60 side to side jumps over a 10" high bar.
2nd day of crossfit!

M/17/5'11/170

13:55 as rx'd. Lost time changing plates from DL to OH. OH squats and pull-ups smoked me.

Very first WOD...DNF :( Made it half way through in about 10 1/2 minutes. Wifey made it a bit farther. Felt great thought. Definitely looking forward to finishing a chipper.

7:20

As rx'd 8:16. Was anyone a little disoriented on the transition from the GHD to dead lifts? Maybe it was the heat?

#45 Bryan

I used to have difficulty doing OHS squats also. if you do not have a coach (i'm in the same boat) i suggest looking up the proper technique on the internet. I had problems with my technique and that was why i had trouble lifting any amount of weight above my head for the OHS. After just a couple weeks, with good form and technique, I was able to start performing the OHS with ease.

subbed straight leg raises on a bench and box jumps
13:55

8:19

Felt like I could have gone for a higher scaling on this one.

Pack
For time:
30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

6:45 subbed 30 bar dips for pull ups due to pull up bar non availability

Subbed ring L-sit raises for ghd's, rest as rx'd
Matt 7:22
Seb 9:17 , DL's were slow today

37/M/6'00/185

8:52
165# DL
45# OHS

36/M/6'00/195

6:12 Rx

WOD for 7/20/12:

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps - subbed 185lbs, broken
30 Double-unders
95 pound Overhead squat, 30 reps - subbed 45 lbs (going to work on it though)
30 Pull-ups - broken

12:39

TKA >3 months ago, my progress is good.
No jumping or running
WOD Modified, and done with deliberate and controlled form.
For time:
30 Unanchored AB Mat sit-ups
135 pound Deadlift, 30 reps
45yard forward drag with 150lb weighted sled
45 pound Overhead squat, 30 reps
30 Pull-ups
13:22
M/54/6’/205

13:20

Probably could have done under 11:00, but was using a globo gym, had no chalk, and couldn't drop weights. Do better next time.

M29/227/5'9"

Could not do oh squats due to a meniscus. After 3rd minutes of trying I let it go. Finished wod @ 11:14. Them did 30on the bench @225.

Can't wait to get surgery.

M29/227/5'9"

Could not do oh squats due to a meniscus. After 3rd minutes of trying I let it go. Finished wod @ 11:14. Them did 30on the bench @225.

Can't wait to get surgery.

37:21. Ghd's - down till upper body parallel with hips, did not touch ground. Overhead squats with bar, all the way down. Pullups with two grey bands.

14:32 RX you monsters. I am humbled again

9:44

sit ups(abmat) 30 reps
110# DL 30 reps
Tuck jump 30 reps
66# OHS 30 reps
pull ups 30 reps

15:45

5:18. i was shooting for sub 5!!!

Male / 5"7 / 150 lbs

@ 15:01 as RX'd

For time:
30 k2e
30 dl #225
30 box jumps 12"
30 OHS #75
30 pull ups
10:26
Had to reduce my kip cause the pull up bar isn't bolted down to anything, almost ate it on one!

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Front squat, 30 reps
30 Pull-ups

11:35

15:56 As Rx'd
M/34/178lbs

Enjoyed that one! Will be doing it again to track progress.

F/22/145/5'2

30 GHD situps
155 DL, 30 reps
30double unders
65 OHS, 30reps
30 pullups

Time: 9:56

M/34/255/74

As rx'd 12:46

M/35/160

DL 185
OHS 45

17:15

222/30m/6'
20:50 as rxd

m/40/180 something or another.
pack modified 12:28
30 sit ups
155lb deadlift
90 single unders(havent perfected yet)
30, 65 lb overhead squat
30 tree branch pull ups, multiple broken,cant seem to get stronger with pull ups. Any ideas from the amazing Crossfit community?

Subbed situps on decline and 100 single unders

20:32

F/42/5'6"/145

135# DL, 65# OHS

15:23

have only one bar:
155 lb deadlift
65lb OH squat

11:02

30 GHD sit-ups on ball w feet under db
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

8:42

9:59
Abmat situps (unbroken)
155 lb DL (19-11)
DUs unbroken
65-lb OHS (15-15)
pullups (15-15)

No ghd did 50 regular situps
Did 150# deadlift 30 reps
Did 60 toe touches per foot on a soccer ball
45# ohs 30 reps not good for me need a lot of work
30 pullups shoulders were on fire at this point

22:44
Not very good I know.
Haven't missed a Wod in 2 weeks after about 3 weeks of laziness and learned my lesson. DON'T TAKE MORE THAN A DAY OFF UNLESS INJURED.

7:50
F/48

Subbed 20# kbs for dl
Subbed 90 singles for du
Ohs 25#
Modified pull ups

I suck

subbed tuck jumps for double unders because I forgot my rope. 12:29, gotta push harder

7:55 Rx

6:34

A lot of you guys are struggling with double unders. I was the same way, I honestly thought I would never get them but I did. My suggestion is get a good speed bearing rope from rogue or some one like that. They are not cheap but it is well worth the money, I got them very quickly after I did.

10:06

Double-unders have improved, still struggling with OHS.

19:42 as rxd

18:27...155/172/184
As rx'd except GHD. Sub abmat w/ knees splayed and feet bottoms touching. Did DL's in 5's which ate a lot of time. Really sucking wind on OHS. Pleased with my effort.

10:57

19:57

13.12

6:48, hoped for faster but pleased with this. could have pushed a bit harder to stay more unbroken. deads were 21-9, OHS were 20-10, pull-ups were 15-10-5.

14:25 Subbed double unders w/ x3 each single under.

25 / M / 5'9" / 140lbs

sit-ups
155lb deadlifts
double-unders
65lb overhead squats
pull-ups

12:43

I feel pretty good about that, especially after yesterday's embarrassing Fran time...

I would have done GHDs and 185lb DLs, but it was near to closing time at the Y, and I didn't have a good idea of how long this would take.

Far from my past fitness level but as the first CF workout I've done in almost a year and a half due to a 3rd degree ac separation, and some other issues with my right shoulder, I'll take it.

15:30 as prescribed but with regular, full sit UPS instead of GHDs, and 45#for OHS.

5:45 Rx'd

* all but OHS (15/15) and pullups (10/10/10) unbroken

rx'd
12:10

subbed GHD w/ decline bench sit up

F/33/5'2"/115#
Female rx'ed: 9:28.

M/37/5'10"/190lbs

As rx'd 8:41

MarieJacques You dont suck,you`re getting better every time and its not supposed to get easier....keep 321ing!!!

MOD (60 sit ups for 30 GHDs)

13:30

getting back into weights slowly, so focused on form.

M/51/190lb

8:50

Couldn't stop thinking of that woman

6:44 rx'd

As Rx 7:39.

Lost time switching the plates. Only had one bar.

Good workout.

M/6'/168#/38 yrs

M/43/193

As Rx'd

Also lost some time switching plates,but my double-unders are what slowed me down. I was determined though and slowly worked them out.

22:51

WOW! that was a good one.

6 x 2 FS: 185, 205, 225, 235, 235, 245

WOD: 8:17 as rx'd

Door to Door: 1 hour total time - my wife set the egg timer on me.

M/40/190/5-10
30 GHD sit-ups..sub SU feet held over a big ball
225 pound Deadlift, 30 reps 10-10-10
30 Double-unders 25-5
95 pound Overhead squat, 30 reps,18-12
30 Pull-ups 12-8-5-5
Rests were 5-10 s max.
Time = 6.38

8 40rxd

As rx'd:

13:08

M/32/163/5'9"

as rx'd

8:28

M/22/5'11"/183
10:51.2

Swiss ball sit ups for GHD. they were pretty awful looking.
still trying to figure out double unders. ended up doing 60ish single ropes.

As rxd
10.33

10:08...replaced double unders with box jumps

M/28/5'10/178#
7:17 as Rxd

7:59 as Rx'd w/ one bar

C2 500m row, 400m run PAC track, 2 x CFWU

30 GHD sit-ups swiss ball
185 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

18:34

As rx'd
8:42

Can't wait to do this one again so I can break this time. Broke down on the Overhead Squats.

12:31 as rx'd

2 mile run
14:45
then
20 Weighted Sits
20 95# Hang Cleans
20 Double Unders
20 95# Thrusters
20 Pullups
11:11
Good Workout

GHDs on roman chair, otherwise as/rx'd.
PAC w/ AJAX. Run around Lincoln for cooldown.

with mods & subs:
30 incline situps
30 185lb deadlifts
30 double unders
30 95lb back squats (shoulder trouble)
30 burpee pullups
24:33

No GHD so regular sit-ups, otherwise rx'ed

13:20

Only had one bar so had to take some time to switch out plates before OHS. Pretty shocked at how difficult everything seemed after those deadlifts, but coming off of a long period of inactivity/unhealthy diet so should beat this time pretty easily next time.

42/m/185
as rx'd

11:01

Jeff @ 2.0
started on DL
6:07

16:30
scaled
200 pound Deadlift
70 pound Overhead squat

26/M/170

14:48 as rx'd

Need work on Overhead Squats. First time ever doing OHS in a WOD. Was hard to balance while tired. Everything else was smooth

Scaled
30 Hams of Steel
185# Deadlift
30 Quick Feet
45# Overhead Squat
30 Strict Pull Ups
13:22

m/26/155lbs/5'6

30 weighted sit ups (25lb plate)
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

13:26

F/24/5'8/148

30 Sit-ups on an exercise ball (no GHD)
30 DL (145#)
30 Double unders
30 OHS (55#)
30 Pull ups

18:26

Still learning to do pull ups as my grip fails after 3

as rx'd, and the deadlifts and OHS took the longest

14:50

30 DL #185
12 DU + >100 singles
30 OHS #55
30 PU - 20 strict 10 jump
30 GHD

did not keep time

1R DL #215

Great WOD!
9:44 Rx

17:17
dropped DL weight to 90kg. Otherwise as rx'd

Scaled due to injuries

3 rounds
10 GHDs
10 DL @225#
10 6' broad jumps
10 squats @185#
10 pushups

This one hurt for a couple days. 1st mainpage wod back after 6 mo of sports and injury.

Some jumping pullups. DUs suffered after DLs...felt good though.

8:48

As rx'd
6:14

subbed GHD for abmat situps
The rest as rx'd
10:31. Needs improvement..

sebastian's gym

2012-07-27: Sub 6X5@12:36. (265DL,20sngls,115OHS,Strict PU's)

10:13

Post-WOD
3 rounds of:
12 burpee pullups
40 DUs

scaled workout:

sit-ups
deadlift - 155#
double unders
overhead squat - 65#
pull-ups

8:14

m/38/5'9/178
CFWU-3. Reg. Monkey touches instead of HSPU 3rd. Superman. Burgener. Row 500m.
8:43
DL broken 16+9+5
DU broken b/c I messed up, lack of wind not a problem
OHS 16+9+5
PU way too broken 11+7+7+5

13:59 as rx

M/15/5'9"/149

30 GHD sit-ups
30 deadlifts at 155#
100 single unders
30 OHS at 75#
30 pull-ups

12:19

30 ghd situps
30 dl at 205
30 double unders
30 ohs at 45
30 pullups

9:17

back feeling better

30 ghd su
30 dl (185#)
100 su (unbroken yay)
30 os (95#)
30 jumping pu

time: 20:48

m/41/5'8/240

6:27 RX'd

14:24

8:35

sub front squat for overhead

8:35

sub front squat for overhead

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

Time 14:20

11:54

Weights as rx
60 situps
60 single unders

M/42/173/5'10"

11:53, subbed sit-ups for GHDs. No GHD machine at the gym.

rx - 9:49

9:48 185# DL, 75# OHS

11:58 sub K2Es for GHD - rest as rx

CFWUx2 + 50 singles +10 DUs, GHD 1st rd only)
15:54
80kg + 50lb = 226