gonna be a sub day

13:11 rxd

I had a health screening for my employer's health insurance company yesterday. For what it's worth, all my numbers were fanominal ....except my BMI was 32% body fat LOL The whole experience reminded me 2 things1) it's useless to assess using bad science, the results r garbage. I mean really I just contributed to the obesity epidemic yesturday because that's where the WHO gets their numbers(FYI- I'm 6'1" 235lbs 16% bf by taping 36" waist..Abviously still in the process of losing weight but come on obese 2) the conversation went something like this " what's your diet consist of?" me"meat seeds fruits vegetables" the nurse "well u should watch your fat intake to keep your cholesterol down and control your weight and make sure Your getting plenty of whole grains". Wow I was floored
Wonder wants wrong with healthcare in the US ?

@#5 I don't know what they are doing in other work outs but if you are gonna pull yourself up on to something would you use just your arms or would you get your whole body involved? CrossFit is about functional movement. It didn't call for strict pull ups, so it's all about getting the work done.

this one will take me about 40 min to rx. Gnar.

Nicely said brian

@ #4

You may want to try testing your body fat using a different method than just taping your waist.

@5 The time spent trying to put 'other' workout's forms against the form of crossfit is a waste of time. Just compare the results and give credit to the means.

@4 great story that I completely agree with.

#4 Jared: relax. You weren't counted as 32% body fat you were a 32 on the BMI scale. MOST people with any appreciable amount of muscle are considered high. If you look at how they calculate it you'll see they CAN'T figure out your fat percentage, its just an antiquated shotgun approach to assessing a person. BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703 But yeah, I agree. Doctors are still way behind in knowing anything about real fitness. More like just keeping someone well, not fit. I had a doc tell one of my clients not to lift weights or use machines because it might stunt his growth. I'm sorry, I forgot we aren't in the 1970's anymore.

Fred @5 its not a PULL-UP?

I would like to see anyone do a strict muscle-up. LOL.

If you don't understand something, ask questions. Muscle ups are from gymnastics, nowhere in the workout does it say "pull up"

Before you criticize something you must first understand it.

I would question the burpee portions of the "BURPEE MUSCLE UP" as to the fact that the athletes knees came up last and not in a strict push up form. However, after getting half way through "7min of burpees" i understand the mental aspect of not being able to think when under such stress.

As far as the kip is concerned in comments 5,7,8, & 12, I saw a female competitor in the 2011 games opening beach WOD with her hands on her thighs while doing squats. I have experimented with this and it does make the movement easier. What is the concensus on having ones hands on thighs while doing a squat?

I haven't tried a squat with hands on the thighs. Does it make it easier on the legs and add pressure to the arms?

I would think that the arm swing from a squat would be more of an aide than hands on the thighs.

I think it would be like the kipping pullup, as long as the end result is met efficiently. I don't know though.

@ #5 come one man, why are you being negative, do the workouts and shut up...:) (just kidding voice your opinions if you wish, but do the workouts though)
on a side note...I just passed out from watching the WOD demonstrations :( lol

@ 15 No, I don't think it adds pressure to the arms, it just doesn't gas the legs as quick. I am under the same thought, that it would seem like a kip.

@5 there are no pull ups in the wod. It is a muscle up. You should educate yourself before you comment on something you don't know about.

Ideally that is what this forum is for, however asking a question vs. sating fact might be better in getting information. But either way works you will get information how you use it is up to you.

#19
The standard for CrossFit WODs is a kipping pullup unless stated otherwise. That is the CrossFit standard for a CrossFit workout.

@19 Last time I checked, this wod has muscle ups, not kipping or pull-ups...so I don't understand why you want to debate kipping vs strict pull-ups on this thread.

Thank gawd I designated Sunday as a rest day!

@19. I don't see kipping or pull ups in this wod. I do see muscle-ups. If you really want to debate about kipping vs pull-ups take it to the discussion boards (where this topic has already been thoroughly discussed).

Yuck... I can't wait.

Not so long ago people posted their times in this section. Seems to have more of a negative message board feel now. Let's get it back to the Crossfit community posting times and encouragement. Question? Check the FAQs. Complaint? Eff off.

Btw, 13:47 Rx
31M 5'8" 175

Not sure what why everyone is commenting on my post I didn't say anything about pullups??

This one looks great, gonna have to scale down to keep the speed and intensity in the right ball park though. Am I mistaken or is this gonna make my thighs cry like a b itch?

Doesn't matter, I love preparing the space and bars needed then just chalking up and going for it.

M/31/215/72

17:10

115 ohs
Box jump 24"
115 thruster
185 clean
T2B
Burpee pull-up
T2B
115 power clean
115 thruster
Box jump 24"
115 ohs

Still getting started with crossfit. I'm looking for a way to find "buy ins" and "but outs". Also, a way to work on my skills along with the daily WOD's. Is there a good book for this?

12:04
SCALED -
115# OHS
100# THRUSTER
125# PC

M/23/250/72

15:40

Scaled

OHS 95#
Thruster 95#
Power Cleans 165#

16:56

Scaled to 95/95/135

Fun!

FOB Salerno

17:41

f/30/5'5/123

55# ohs
Box jump 24"
55# thruster
65# clean
T2B
Burpee pull-up (red 1/2 in band)
T2B
65# power clean
55# thruster
Box jump 24"
55# ohs

9:54 (more concerned about form than weight)

First time doing this and 2nd week of Crossfit - long way to go! I did get 2 training sessions this week by Nick at BTB Crossfit atlanta and I'm learning a lot.

10 65# OHS
10 box jumps
10 65# thrusters
10 85# power cleans
10 toes to bar
10 burpees with 10 pull ups (need more strength and technique for muscle ups
10 toes to bar
10 85# power cleans
10 65# thrusters
10 box jumps
10 65# OHS

18:50 - man I have a long way to go, but I know I'll pick it up fast.

Everyone enjoy the weekend.

There are few better ways to spend a wet and thundery Sunday than to curl up on the sofa and read--not skim or scan through, mind you, but actually READ--Coach Glassman's CrossFit Journal article "Squat Clinic (December 2002)" and "The Squat" chapter in Mark Rippetoe & Lon Kilgore's "Starting Strength: Basic Barbell Training (2nd Edition)." There's a ton of goodness in getting the basics right.

"A person who won't read has no advantage over one who can't read." -- Mark Twain

15:23 rx. Very tough.

M/44/5'11"/195

115# Overhead squat, 10 reps
10 Box jump overs, 24" box
115# Thruster, 10 reps
115# Power clean, 10 reps
10 Toes to bar
10 Burpee pull-ups
10 Toes to bar
115# Power clean, 10 reps
115# Thruster, 10 reps
10 Box jump overs, 24" box
115# Overhead squat, 10 reps

16:57

Sunday musings...

1) Date. Happy Birthday to the founder of CrossFit. Many more to come.

2) Secular tailwind. Heard on MSNBC. What does that even mean? How can people rag on medical people for using medical terms when BS like this is spoken? At least my stuff means something.

3) Gym sign. "Tired of being Fat and Ugly? Just be Ugly; Come to the Gym."

That there's pretty good.

4) Failure. "There are no failures, only feedback." (Unknown). I like that, pretty much exactly as stated. I've written before that in order to learn, to progress, to succeed, it's probably NECESSARY to fail as long as the failure is examined and parsed for the lessons to be learned. The quote is inaccurate and loses its essential truth if one encounters failure and simply walks away from it, leaves it behind.

Examining a failure in oder to obtain feedback that will prepare you for the next attempt allows you to experience the ultimate way to fail: Fail UP.

5) Practice. I read about a couple of athletes who do the same thing in their training: they practice winning. That's right, each training session they do something they are good at and make sure they succeed in order to get accustomed to winning, to make winning feel normal. A decathlete, a golfer, and a basketball player I think it was.

Makes sense, I think. Visualize all of the first-time winners you've ever watched in any type of event. The biggest opponent they faced as the match wound down was sitting right between their own ears. Doubt, fear, a palpable sense of "what am I doing here" born of being in the foreign territory out front, bourn like a yoke attached to a freight car filled with anxiety.

I'm quite sure there are dozens of ways we can do this in our CrossFit world as we do our WOD, whether we do them simply for the fitness benefit of do them on the fields of competition. I also know that we learn how to win, to defeat our fear, our weakness, our natural tendency to turn away from the difficult and the uncomfortable simply by doing CrossFit.

That, in and of itself, is a little exercise in the practicing of winning that carries over into the game of life.

6) Random. You know where this one's going. Another random act of heinous, senseless violence just occurred, only not the one you are thinking of. I just got home from several hours at a local hospital ER caring for the victim (1 of 3) of a random beating outside a bar last night in Cleveland. While they will live, this vicious, ugly act will cost this person the use of an eye.

How should we, as individuals and as a society, respond to last night in Cleveland and Friday night in Colorado? The larger societal question is almost certainly bigger than we can handle here, and I'm pretty sure it's bigger than something a tiny voice like mine might answer. But I think we can tackle the question of how we can or should respond on a personal level, as an individual.

We should live today and tomorrow and the next day just as we lived last week and last month and last year.

For these acts are the doings of madmen, of people who have somehow lost that part of themselves that makes them fully human. We are empathetic creatures on both a micro level (I gaze down upon my patient on the ER gurney) and macro (we shrink in horror at the story on the front page). Those who have committed these acts do not look upon their victims and see the same thing that you and I see; they do not look upon another being with whom they share vastly more then the total of any paltry differences and see a version of themselves, another person. How could they? How could they see another person and still do what they've done? By disregarding the humanity of their victims they relinquish their own. We gaze upon them, or we should, with little more than that which we would summon as we looked at any animal that savaged a person.

We react to these random tragedies by going about our daily business, going to work, to a ballgame, to a movie just as we would have done last week. We maintain, and should always maintain, a situational awareness of our surroundings, but we defeat these madmen by not letting them make us afraid. If they change us at all we win by becoming more open, more friendly, more generous. We who remain become serial perpetrators of an entirely different type of random behavior: Random acts of kindness.

And we win.

I'll see you next week...

Musings await; back to normal...

M/26/178.5 lbs/ 6'2

I need your help veteran Crossfitters. I see sub 20 mins times and I barely got mine done in under an hour, 57:49 to be exact. I have only been doing Crossfit for a month now and I should have a way better time then this. I have a great diet and I was hydrated. I don't get it. My time made me want to quit crossfit half way through it. I am a fit guy, well I thought I was. I am an Army Infantry Soldier so I am some what in shape. Not games material but I am decent. Here is my WOD, I had to sub T2B and the Burpee Muscle ups because I do not have a PU bar at home.

I Did.... For time: 57:49
95 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
95 pound Thruster, 10 reps
180 pound Power clean, 10 reps
10 Frog Situps
10 Burpees
10 Frog Situps
180 pound Power clean, 10 reps
95 pound Thruster, 10 reps
10 Box jump overs, 24" box
95 pound Overhead squat, 10 reps
my 1RM for Power Clean is 195, I was trying to get as close to the RX'd as possible. I was really stuck on these. The OH squats and thrusters gave me a lot of trouble too. Am I just weak or what?

Piggy backing on Bobby's OH comments, my shoulder mobility is terrible. Former baseball player with lots of issues.

So, are there other ways to gain shoulder mobility and strength apart from band work, PP, etc?

Stef
M/30/94kg/6'2
[2/3 of WOD]
Overhead Squat 47kg
16" Box (tree stump jump!)
2x20kg dumbell Thrusters
62kg Power clean
Knees to elbows
Burpees muscle-ups
K2e
Pc
dTh
B
OHS
14:20

Keith/M/33/87kg/6'3
[again scaled down]
Overhead Squat 27kg
16" Box (tree stump jump!)
2x10kg dumbell Thrusters
47kg Power clean
Knees to elbows
Burpee,Dip,Pull-up
K2e
Pc
dTh
B
OHS
19:56

Bobby,
I've been doing CF for about two years and I find my times are nowhere near the aces of CF. Don't be discouraged, keep working.

I find the discipline and mental aspect of completion and beating my own times/PR's are of infinite value.

Comparison is the thief of joy!

36/m173
95 ohs
185 power clean
All other rx
19:50

@ Andy Thank you. You lifted my head a little. thank you.

23/m/85kg

15:00 RX

awesome wod

Bobby,
Thank you for your service to our country! God bless!

M/40/180 something or another.
13:58 pack and Andy modified
ohs 75lbs
10 recycling can with 45 lb plate jump
10 thrusters 75lbs
10 power cleans 115lbs.
10 tree branch toes to bar
10 burpee pull ups
reverse...

Andy.
Shoot No problem, Thanks to the help

44/m/176cm/72

Scaled to women's weights

105 pound (47kg) Overhead squat, 10 reps
10 Box jump overs, 24" box
95 pound (43kg) Thruster, 10 reps
125 pound (57kg) Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
125 pound (57kg) Power clean, 10 reps
95 pound (43kg) Thruster, 10 reps
10 Box jump overs, 24" box
105 pound (47kg) Overhead squat, 10 reps

12:07

All OHS, Box jump overs, Thrusters and first round of T2B unbroken, but still far from my sub 10 minute goal. Good workout.

14:04 as RX

Subbed OHS 95lb, thruster 65lb, PC 145lb, 1 bar
Rest as rx'd
16:23

Bobby #40 - The only comparison that really matters is the one to your next time trying this exact workout. You did it, so make sure you can go back and duplicate it exactly in a few months and feast upon your old time. All of the workouts in between, and your effort into them, will affect the outcome of any future workout, especially the ones you want to try again. Just remember, regardless of your time, your a$$ was out there DOIN' IT while others continued on with their sedentary lifestyles. Don't look too far ahead. Take every movement of every workout and give it your best. The finish line of fitness is always just out of reach. Good luck!

M/44/230

155 pound Overhead squat, 10 reps (scaled 95#)
10 Box jump overs, 24" box
135 pound Thruster, 10 reps (scaled 95#
205 pound Power clean, 10 reps (scaled 135#)
10 Toes to bar
10 Burpee muscle-ups (scaled using pullup/dip combo)
10 Toes to bar
205 pound Power clean, 10 reps (scaled 135#)
135 pound Thruster, 10 reps (scaled 95#)
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps (scaled #95)

13:10

@ 40, Bobby. We are all competing against the workout. We are also competing against our past results. We are never competing against each other, at least not on the amateur level.

Don't measure yourself to myself or any other person on this board. Just chart your own progress, your own growth at these workouts over the years, compare them to the last time you did it.

A lot of CrossFit training is mental toughness, defeat the workout, by any means necessary even if you take it one rep at a time for 2 hours, don't let the workout defeat you.

Thank you for your service. I am humbled to share this sport with a hero like yourself, thank you.

M/33/6'0"/242

155# overhead squat x 10
10 box jumps, 24" box
135# thruster x 10
205# power clean x 10 (this took the longest!)
10 toes to bar
10 burpees (what do we do if we dont have anything to do muscle ups/can't do muscle ups?)
10 toes to bar
185# power clean x 10
135# thruster x 10
10 box jumps, 24" box
95# overhead squat x 10

18:13

My shoulders are killing me! Loved the workout! I need to work on the little things to make it better.

Thanks!

M/27/5'6"/180

Scaled all lifts to 135#

14:00

Did this a couple of days ago when Isabel was the Rx WOD. Here's how the chipper went:
11:57 scaled to 135 OHS, 95 Thruster and 155 PC

95lb OHS - should increase weight next time
135lb cleans - increase weight next time

17:41

M/42/5'8"/165

All lifts at 115 lbs
11:15

plus 88 more burpees for my year-of-burpees

15:15
Scaled to 70/70/115. Had to do burpee pullups as i dont have a good place to do muscle ups.

I have an issue with my OHS. I end up rocking forward on my toes at the bottom and seem to stay on them all the way up. Any suggestions on correcting this?

@37, intensity is more important then heavy weight. Lower your weight, keep your form and go faster !
BTW 16:25 as Rxd

26:32
I'm still not quite getting the hang of exactly where I should be scaling the wait to.

Weight*

f/42/178/5'10"

15:51

75# OHS and Thrusters
125# Power Cleans
Burpee pull ups with a 12" jump to the bar

The rest as prescribed

This is the first time I've done Toes to bar in a workout... Good thing there was only 20 of them... Even then I was doing them in sets of 3... Yeesh!

I am due for a rest day, but after reading today's musings and comments, I just cannot. I am too inspired. Maybe tomorrow.

Bobby, keep at it, don't stop.

Great work everyone.

male, 151#, 68", 40 yo

modified as follows
OH squats 75# x 10
10 box jump overs
Thruster 95# x10
115# cleans x 10
10 toes to bar
10 burpee pull ups
10 dips
10 toes to bar
115# cleans x 10
95# thruster x 10
10 box jump overs
75 # oh squats

time 20:40

16'58" Rx'd...
neural system smoked, gosh...

Bobby,

It looks to me like you just need to properly scale the workouts. The power clean weight you used for this WOD is within 15 pounds of your 1RM. I don't believe this WOD is supposed to be anywhere near that heavy.

Look @ the scaling given in the CrossFit Brand X forums for each day's WOD. I usually scale as Rx for "Pack" and it is almost always just right for me.

Maybe, just maybe, some day I can work up to hanging with the Big Dogs. But don't worry about matching the times / loads posted here, other than to see if you are scaling the WODs about right.

Keep at it and enjoy the journey! Stay safe and thanks for your service!

13:24

Scaled a little bit, but for where I'm at skill and sizewise my scale was perfect for a great burner.

95 lbs Overhead squat
30" box jump
95 lbs Thruster (Fran weight)
135 lbs Power Clean
10 Toes to bar
10 Burpee Pull-Ups
10 Toes to bar
135 lbs Power clean
95 lbs Thruster (Fran weight)
30" box jump
95 lbs Overhead squat

I did Muscle-ups afterwards. Strengthwise I can do them no problem but during the actual circuit I was too tired.

Wifey's third day of CrossFit and She beat me again!

TKA >3 months, my progress is good. Have to train smart
No running or jumping
WOD Modified and Scaled as follows
For time:
65 pound Overhead squat, 10 reps
25yard Backward 200 pound sled drag (for box jumps)
50lb pound Med Ball Thruster, 10 reps
115 pound Power clean, 10 reps
10 Knees to elbows
10 Burpee Pull-ups (for Burpee muscle-ups)
10 Knees to elbows
115 pound Power clean, 10 reps
50lb pound Med Ball Thruster, 10 reps
25yard Backward 200 pound sled drag (for box jumps)
65 pound Overhead squat, 10 reps
Done with deliberate and controlled form.
15:23
The second 200 pound sled drag was a $#%^&*. This caused coordination challenges on the Overhead squats.
M/54/6’/205

26/male

16:50

Lost a lot of time adding and removing plates on my one and only bar. Also failed on a couple muscle ups because my rings are outside and it is pouring down rain here in Michigan. I managed to avoid landing directly on my head with a well timed tuck and rotate (thank you high school diving coach) on one of the missed MUs though so I consider it an overall success.

28:07
Had to scale weights down. Did most at 100 lbs for first set, and 80 lbs for second set.

28m/140lb/66in

I had to work with limited equipment, so I subbed and dropped weight for a few things.

45lb OHS x10
box jump overs x10
70lb KB swings x10
PC 135lb x10
T to B x10
Burpee muscle-up x10
T to B x10
PC 135lb x10
70lb KB swings x10
box jump over x10 45lb OHS x10

time: 11:56.6

@#9
If I weight 163 70 inches it puts me at 21.09.
Now my friend is 178 and 71 inches and it puts him at 21.09. Is there any other way to figure out the BMI.

Bobby,
Maybe it helps to hear from another beginner - I've been getting into crossfit for about four months now, first once per week, now almost daily. My strategy is trying to get better technique and fluid execution, which for now I achieve by massively scaling down weight. I am only slowly increasing weight over the months (started with PVC pipe OHS). I'm more of the swimmer/runner type, so your mileage may vary.

Keep it up!

37M/5'11"/153
12:50
scaled to
65 ohs
95 cleans
65 thrusters
burpee-strict pullups for lack of suitable bar

was fun

Did 3 pullups and dips per 1 muscle up.

Total time: 40:05 hahaha

This is way different than what we did in college for football! Didnt scale tho except for I cant do a muscle up!

@Bobby - remember that there are plenty of people in your boat that *aren't* posting. I've never posted one of my times here, because, well, they ain't that good. Like others have said, you just try and beat your own time the next time this WOD comes up.

Bounce back, and kick Tuesday's WOD's behind, as best as you can.

95lb OHS
20" jumpovers
95lb thrusters
135lb power clean
10 toes to bar
10 burpee pullups
Run it back

14:18

13:04

Puppie scale

Overhead squat with rope
5 each foundation box jump
20 lb thruster
45 power clean
Lay on bench press toes to bar
Plain Burpees
Lay on bench press toes to bar
45 power clean
20 thruster
5 each foundation box jump
Over head squat with rope

34:23

Rx'd except for burpie MU. Subbed PUs-Dips-burpies.

Scaled a little:

135# OHS
185# Power clean
Burpee to chest to bar pull ups

17:25

15:30. 105lb OH squat and thruster, 145lb power clean. 20 pull-up burpees.

14:35 Rx'd,
I love how people in the games make it look so much easier than it really is! Really great workout!!

RX'd
13:47
Tough one... final 3 OHS took 1 minute.
The Games athletes make it look easy!

14:31 rxd

Awesome wod.

14:31 rxd

Awesome wod.

66# OHS 10 reps
18" box jump 10 reps
66# thruster 10 reps
66# power clean 10 reps
10 toes to bar
10 (1 burpee & 3 push ups & 3 dips)
66# power clean 10 reps
66# thruster 10 reps
18" box jump 10 reps
66# OHS 10 reps

16:50

95# OHS 10 reps
24" box jump 10 reps
75# thrusters 10 reps
95# power clean 10 reps
5 toes to bar
5 burpees with jumping chest to bar pullups & 5 dips with bar in front
5 toes to bar
95# power clean 10 reps
24" box jump 10 reps
75# thrusters 10 reps
75# OHS 5 reps

221m/30/6'
25:04 scales as follows
Used 135 for ohs, thrusters and power clean
Can't do muscle ups did them fro
My knees after each burpee, i feel destroyed and challenged, don't think I have done thrusters that well or overhead squats that high before, also made a break through on mu muscle ups, awsome workout thanks

16:00 RX'd

35:16...160/171/372
125# OHS, 20" box, 115# thruster, 150# PC
Definitely should've scaled down the weights above, but glad I pushed through it. Stoked that I only missed one MU attempt. Shoulders are definitely feeling these last three WODs.

22:15

Scaled OHS to 40kg (except 30kg for last 5)
Scaled thrusters to 50kg w/ fat bar
Scaled power cleans to 70kg
Subbed burpee chest-to-bar pull-ups for burpee muscle-ups

29m/95kg/193cm

Scaled to pack 12:34

Warming up after knee injury:
5 rounds of
10 pull-ups
10 push-ups
10 squads
10 sit-ups

05:15

@ Jenn, Randy KC and everyone else who has picked my head up. I workout at home so I guess I didn't have anyone to scale for me. I kinda just scaled myself to get as close to the posted weight as possible. I am not doing that anymore. I am going to end up hurt. Thank you all for the help.

Randy thanks for telling me to stay safe in the service. I am actually on my way out the door. 10 years in and they have decided to medically retire me. Can not beat that, more time to devote to crossfit. Thank you all again. Until Tuesday when I destroy that workout. Out.

I'm not an everyday crossfitter, but doing it at least 2x a week, i can tell this isn't going to be a fun one. Just did the "Linda" the other day, bench and clean was easy, but deadlift was pretty terrible. Anyways, I love crossfit and supplementing my norm with it.

14:26
F/48

OHS 35#
Box jump over 19"
Thrusters 35#
Power clean 45#
Knees to elbows
Burpee ring dips
Knees to elbows
Power clean 45#
Thrusters 35#
Box jump overs 19"
OHS 35#

Rough

Scaled the weight... 18 min

I reduced the weight by roughly 10%: OHS @ 140, ST @120 and PC @ 190. Otherwise, as rx'd with a fair bit of weight changing involved and odd configuration on the MU burpee.

18:36.

Just did the middle part.

135 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
135 pound Power clean, 10 reps

10:17

For time:
75 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
75 pound Thruster, 10 reps
75 pound Power clean, 10 reps
10 Toes to bar
10 Burpee Pull-ups
10 Toes to bar
75 pound Power clean, 10 reps
75 pound Thruster, 10 reps
10 Box jump overs, 24" box
75 pound Overhead squat, 10 reps

TIME - 16:35

m/41/6'4"/225

14:30 @

OHS 95#
Jump overs x 10
Thrusters 95#
PCs 135#
T2B x 10
Burpees, w/ 1 PU and 1 Dip, 10 reps total
T2B x 10
PCs 135#
Thrusters 95#
Jump overs x 10
OHS 95#

22:07 rx'd.

Day 84
M/45/6'0"/194

Actually performed on Monday, 120723. Scaled as follows:
10-OHS (95#) - PR on OHS, BTW.
10-Box Jump Over (24")
10-Thruster (95#)
10-Power Clean (135#)
10-Toe to Bar
10-Burpee Pull-up (no rings)
10-Toe to Bar
10 Power Clean (135#)
10 Box Jump Over (24")
10-OHS (95#)

Time: 17:13

Great WOD!

M/34/214/5'10

14:44

Sub Burpee/Pull-up/Dip
No rings
Never thought competing at exercise would be so much fun.

28/m/5'11"/180
As rx'd
27:09
Struggling on this one. Should have been way faster.

10 115# Front Squat
10 Box Jumps
10 115# Thrusters
10 K's to E's
10 115# Cleans
10 Burpees
10 115# Front Squat
10 Box Jumps
10 115# Thrusters
10 K's to E's
10 115# Cleans
12:13
Good Workout

7:21

25/M/6'1"/ 175

As rx'd
29:23
This made me feel so weak and slow after watching the video with Ben Smith holding it in 7 MINUTES!!! I need to get a lot faster at this... and a lot stronger

M/35/5'4"/145lbs
Subs:
OHS-135lbs
Power clean-155lbs
All else as RX'd
19:40

sub OHS-135lbs Power clean 185lbs and only completed 1 burpee muscle up so i did 9 burpees/pull ups/dips all else rx'd

21:14
sort of upset with the time, but was a very difficult work out

For time:
155 pound Overhead squat, 10 reps
10 20.5 tire in and outs
1/4 keg thrusters, 10 reps
16" dia stone, 10 reps
10 Toes to bar
10 Burpee bar muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound axle Thruster, 10 reps
10 20.5 tire in and outs
155 pound Overhead squat, 10 reps

26:47

105 OH squat
185 P clean
135 thruster

13:37

14:51 Rx'd

scaled OHS, PC:
135 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
155 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
135 pound Overhead squat, 10 reps
Not timed. Garage w/ kids.

As rx'd: 18:09. Wife did hers in 15 minutes scaled down. Grrrr...

performed on Monday 7/23/12

MOD

For time:
125 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
115 pound Thruster, 10 reps
135 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
135 pound Power clean, 10 reps
115 pound Thruster, 10 reps
10 Box jump overs, 24" box
125 pound Overhead squat, 10 reps

could have gone heavier ... working on form

not timed either ... but pushed it

14:45

135 OHS
Bench jump over
135 thruster
70 lb KB clean (5 each side)
Burpee seated MUs

RX
13:30

135# OHS
185# power cleans and burpee bar muscle ups.
21:41.

low weight - just starting back after 10 month rotator cuff injury

8:24
10-OHS (32#)
10-Bench Jump Over (~18")
10-Thruster (32#)
10-Power Clean (65#)
10-Knees to Elbows
10-Burpee Pull-up (no rings)
10-Knees to Elbows
10 Power Clean (65#)
10 Bench Jump Over (~18")
10-OHS (32#)

99# OHS
24" box
89# Thrusters
111# Cleans
burpees with 12" jump to pull up
used one bar, so had to change out weights
15:18

10-95 OHS
10-24" box
10-135 Thruster
10-185 Cleans
10-TTB
10-Burpees with 3 pull up/3 dips instead of muscle ups
Same as above
-14:06

m/26/155lbs/5'6

For time:
135 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
175 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
165 pound Power clean, 10 reps
115 pound Thruster, 10 reps
10 Box jump overs, 24" box
115 pound Overhead squat, 10 reps

27:12

13:43 at 75% of the recommended weight
115 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
95 pound Thruster, 10 reps
155 pound Power clean, 10 reps
10 Toes to bar
10 Burpee pull-ups
10 Toes to bar
155 pound Power clean, 10 reps
95 pound Thruster, 10 reps
10 Box jump overs, 24" box
115 pound Overhead squat, 10 reps

13:36 rxd. Tough wod. Did it sunday without timing it but did it timed with the perscribed weight and reps. Left me destroyed afterward

as rx'd 30 mins... overhead squats kill me ...i can back squat 500 just hit 2x315 for the front squat workout but 155 is ohs is rough!!

M/15/5'9"/149

95# OHS
box jumpovers
75# thrusters
115# powercleans w/thick bar
toes to bar
burpee pull-ups
toes to bar...

15:27

M/22/5'11"/183
18:58.4

subs due to lack of equipment:
burpee MUs: burpee pull ups
box jumps: hopping over a flat bench

The cleans sucked.

76 reps (15:00 cap)

25 / M / 5'9" / 140lbs

Scaled to
75lb OHS, 65lb thrusters, 105lb PCs, bar burpee MUs

21:31

The burpee muscle-ups took forever. The rest was tough, but my time was something like
First leg: 6 minutes
Burpee MUs: 8 minutes
Second leg: 7 minutes

Wasn't feeling very well today, so I'm glad I at least made it to the gym.

26:00
scaled
90 pound Overhead squat
90 pound Thruster
140 pound Power clean

F/42/5'6"/145

80# OHS and Thrusters; 100# Power clean; 20" box, but thought it was 10 jump-over-and-back so did double work for that; burpee pull-ups

18:01

18:32

subbed 115lb overhead squat, 135lb power cleans, and burpee pullups. Also, didn't know if one jump over counted as one rep, or if over and back was one rep, so in the first round I did over and back = 1 rep, and then the way back I did one jump over per rep

17:59

For time:
65 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
75 pound Thruster, 10 reps
115 pound Power clean, 10 reps
10 Toes to bar
10 Burpee pull-ups
10 Toes to bar
115 pound Power clean, 10 reps
75 pound Thruster, 10 reps
10 Box jump overs, 24" box
65 pound Overhead squat, 10 reps

Time: 13:00

23:21....used less weight on all weighted exercises

M/34/6'3"/200

19:07

11:55 VERY scaled as I'm just starting to learn the movements at home with PVC pipe. Wondering if it counts if:

1: I had to feed my baby in the middle of the workout and put her back down for the rest of her nap
2: Power cleans = lifting bar and jumping at random because for the life of me I can't figure it out

haha one day I will get this all right!

95lb ohs and thruster, 135lb pc. (1 bar), burpee pullups, and box jumps
18:59

37:18. 65 for overhead squat and thrusters. 95 for power clean. Lying knees to elbows. Burpees and the switched ring dips with legs on box and pullups with two grey bands until 30 reps of each were completed.

65# OH Squat
24" Box
115# Thruster
155# Power clean
Toes to bar
Burpee to 3 Pullups
Reverse
25:47

CFWU x 2

For time:
95 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
95 pound Thruster, 10 reps
115 pound Power clean, 10 reps
10 Toes to bar
10 Burpee pull-ups
10 Toes to bar
115 pound Power clean, 10 reps
95 pound Thruster, 10 reps
10 Box jump overs, 24" box
95 pound Overhead squat, 10 reps

18:41

C-
105 OHS, 95 Thruster, 125 PC, 20" Box
11:35

sub 185# PC

19:04

F/24/5'8/148

Subbed:
75# OHS
75# Thrusters
95# Power Cleans
Knees to Elbows
Burpee + 3 Pull-ups + 3 Box dips

26:50

M/28/5'7/172

21:49
Had to sub body blasters for muscle ups. Everything else RXed.

Subbed:
120lb overhead squats
115lb thrusters
165lb power cleans
10 reps of burpee followed by 3 bench muscle-ups

22:36

m/40/190/5-10

Scale from 205-155 on power clean:
Did barMU burpees instead of MU-burpess, no rings avail. 18.56.

m/38/5'9/178
CFWU-3. Superman. Burgener.
21:21 Rx'd
1st round of OHS very tough to start. Couldn't snatch weight. Then OK. Thrusters - hands & stance too wide. Better 2nd time though. Pleased w/cleans. Did all as rx'd, just dropped weight each time.
Good job just jumping!

super scaled this one
all x 10

135# front squat
19ish inch box jumps
135# thrusters
toes to bar
135# power cleans
burpee pullups
dips
pc
ttb
thrusters
bj
fs

time: 19:06

m/41/5'8/240

Scaled extensively but good effort. Followed with 100 burpees.

M/42/5'10"/173

21:03, 185-lb power cleans, burpee pull-ups.

From a power perspective, think this was the hardest workout I've done to date.

18:47

Thrusters 115#
OHS 135#
Power cleans 155#

Burpee pullups

18:55
55k OHS (80%)
50k thruster (80%)
75k PC (80%)
bar MU

CFWUx2
Burgener
34:30
Scaled OHS 50kg
Power cleans 85 kg