... I want to go to that gym

amen on that shmitty

everyone buy kelly's book, he is a genius!

Okay, those ladies need to be in every single crossfit video fom now on.

Not only were they sexy...each one of them could kick my butt up and down the street.

wow.

Wow!

Whefe is this gym? I am clearly not going to the right crossfit gym.

sign me up for that box.

That is pure motivation

Did I die and go to crossfit heaven?

I think everyone wants to go to that box, me included!
I love this WOD!! Can't wait to do it tomorrow!..Also can't wait to see how much all the rope climb practice I've been doing after every WOD is going to pay off...

More WOD demo videos from this gym please.

Man this WOD looks fun!

So does that box!

What to do if we don't have a rope to climb?

Oh my God! I really really love Crossfit!!

By far that is one of the best demo videos I have seen! Thanks HQ.

If we hang a towel over a pull up bar to mimick climbing a rope, how many reps do we need to do to meet the rx'd feet?

Nice video, you girls are awesome.

BEST. VIDEO. EVER.

.....sweet baby jesus. thank you HQ for that wonderful wonderful demo video.

What's with this new style of underwear and really long socks? I see a lot of women at the gym here dressed like it also.

love pat standing in the background staring at that girl...great stuff

Sweet baby Jesus those women are beautiful

Great video with K starr, Jon North says the same thing never pwr clean always clean teaches better movement. Good vid in ref to the clean n jerk wod.

Turned the video off. When did we decide as a society that it was appropriate for women to wear that kind of clothing?

They leave nothing to the imagination - what do their husbands or boyfriends think? Where is their self-respect? Are we all this vain?

Why do we glorify this nonsense?

Started crossfit about 15 months ago. Did snatches for the first time 6 months ago. In the Open, I was able to get 30 reps for the snatch WOD (that was 75#). Today I did Isabel Rx in 11:46. Love this stuff!

You know what, those woman work thier butts off. When you work that hard and look that good you can wear whatever you want. You go girls!

#16 - we use 3 towel pull ups per 5 feet of rope, usually.

Haha, why does it matter what their boyfriends/husbands think? It's their workout! If I were in such a position, I would be thinking "yep, I win".

LOVE the dog photo!

I think reebok needs to do spoofs of the dos equis most interesting man in the workd bits with Rich F and Annie T. Anybody have any good starters

Yeah Kit!!

Coach B... A man among men... Not just because he's a Notre Dame man either. Miss ya' coach.

@#25: I suppose we should object to women wearing bikinis at the beach as well! How about we just enjoy the video for he workout and the results of all the ladies' hard work.

Whats the name of the track in this demo? Dope workout beat!

What's the alternative if we don't have a rope to climb?

M/28/137#

Sub'd 5x(BW Squats + Pull Up) for each rope ascent.

It felt like Fran's angry little sister.

8:36

Girlpower!!

4:50 RXD
Felt compelled to do it after watching the WOD demo

I love how the women are using the Rx weight of 75lbs. (appears they are). Remember that (males) as we post Rx times!

That demo was inspirational

I'm saving a HD copy of this demo for future technical reference.

My rope was in another part of the gym but definitely feeling a little embarrassed after seeing that WOD demo! Haha!

M/25/5'9/188
6.28 RX'd

5:17

Best demo video of all time!

#22 I didn't notice any guys in that video. I've watched it again and again, and still didn't notice any guys.

If the women don't mind how they look or what they wear, why should anyone else give a damn?

M/31/165# time 14:53
Thrusters as rxd
subbed 7 jumping towel pull ups per rope ascent
As for the video, those ladies are superfit angels
P.S. Thrusters suck

M/25/188/6'2"

4 towel pullups/squats per ascent
thrusters as rx'd

7:59

I'm with you tatumvay, definately embarassed with my time after seeing the women in the video. Might end up doing another set this afternoon to make myself feel better.

M/31/165# time 14:53
Thrusters as rxd
subbed 7 jumping towel pull ups per rope ascent
As for the video, those ladies are superfit angels
P.S. Thrusters suck

Finished in 4:35 doing rope pull ups instead of climbs.. Don't have a climbing rope at my gym

Ryan

Subbed rope pullups -21,14,7
8:48

4:02 as rx'd. Great work ladies! Very inspiring :)

Ok I have it figured out... These girls are part of the lingerie football league. Ok not really but they have my vote... Touchdown!!!!!

7:29 RX

07.09 RX

WOW!!! Def my new fav demo ever!! So much lean booty MEAT! Keep it up girls.

M/44/5'11"/195

30 75# thrusters
3 12' rope climbs
20 75# thrusters
2 12' rope climbs
10 75# thrusters
1 12' rope climbs

9:12

Wow! Beautiful AND fit. Great vid. But, what's with the long socks? Does it just add to the hotness factor or is there a real purpose to wearing them?

To #57. Yes, to protect legs from rope burn. That's what I heard

3:18 subbed towel pull-ups

Made up the yesterday's filthy fifty this morning. Results posted there.

M/34/6'3"/200

Did 31 Heroes today. RIP.

Scored 183 w/ partner.

You ladies are Gorgeous! Well done!

220/30m/6'
13:11 scaled, only had 12' rope so did 4-3-2 for climbs, just added an extra climb to each set

220/30m/6'
13:11 scaled, only had 12' rope so did 4-3-2 for climbs, just added an extra climb to each set

Did that just happen? Rewind... Yes!

OMG that was inspirational! So question is, should I do 65# or 95# cause I don't have 5# plates?

Great video, it's nice to see form each day to keep you focused on doing the workout right.

subbed with pullups (15-10-5)
10:21

#28 Thank you for the help!

m/41/6'4"/226

8:35

subbed towel PUs and BW squats x 15,10,5 each per round.

Absolutely awesome demo video. If you are serious about being upset about it.....there is something wrong. How can you not appreciate the way they look.....whether you are male or female. Crossfit does a body good and this video just shows that.

To the ladies in the vid....you obviously are doing everything right. Keep up the good work, you all look amazing.

5:12 with towel pull-ups subbed 3 to 1 for rope climb.

Love this workout

Used 95# after 18 thrusters I was like no way and dumped the bar ...was going to quit but couldnt so ...regrouped and started up again. 6:59

That is the best WOD demo video I've ever seen!

6:49 (subbed 45,30,15 towel pull-ups for rope climbs)

7:45 Scaled (28 M, 5'10' 175)

30# Thrusters,
10 Towel See-Saws per rope ascent.

First timed WOD for me, been doing CF for two weeks now.

Slowly getting there.

8:20 Rx
I agree with it being like frans younger sister.

m/25/167
*sub rope climb with towel pullups

3:46

95# thrusters
6:59

M/34/196
6:09
thrusters as rx'd, subbed 5xPU per rope climb (not if this sub is correct)

As rxd
8.06

subbed 24, 16, 8 towel pull-ups. Did a little hop to start off each PU as to mimic the leg power in the rope climbs.
thrusters rx'd
5:59
Just made my goal of under 6:00

Seriously when are they going to put crossfit in the Olympics

Day 95
M/45/6'0"/190 (dropped almost 2 more pounds... gotta stop that)

CFWU x 3

Thrusters as RX'd
Subbed 1-arm band-assisted pull-ups for rope climbs (5 reps w/ea. arm per ascent)
Time: 9:23

Capped it with a 2.5 mile run @ 8:00 pace.

Beautiful video in all respects. You girls look like the main reason most people train in the first place. Congrats, and keep up the good work for all of our sakes.
@Solmy... Really???

BTW, I usually don't comment on photos and videos, but I have to say those are some very fit women in the WOD demo video for today.

subbed 15 jumping towel PUs per rope

5:15

The video had me pumped to do this but that filthy 50 from yesterday had thoughts of a much needed rest day. Guess I'll be hitting this one hard tomorrow can't wait!

These ladies should do the WOD Demo every day!

subbed 10 jumping towel PUs per ascent

11:14...poor

F/42/179/5'10"

7:51

75# thrusters
13' rope

That was awful!

If I worked out at that box in the demo video, I would have to make myself look nice BEFORE I worked out. Shaved legs, clean hair, freshly showered, new (not old and smelly) workout gear..... My wods would require half a day and a beautician in order to meet the beauty standards of that establishment.

Not to mention the performance standards.

I'm awfully glad I have a garage gym so I can work out in my pj's.

Fantastic work ladies.

M/36/184
Subbed strict pull ups for rope, 10, 10, 10
8:50

5:05

5.59min
Thrusters at 55lbs. Really nice workout!!

As RX
4min 57sec

Brilliant video BTW 😊

40yo/228 6' 7:40 2 months doing crossfit.
My wrists were killing me after yesterday. Definatley need to get more flexibility in them. Love the video & so did my fiance. every day id a day closer to our level 1 cert. Only 7 months till the Opens begin! I have a long way to go.

M/42/5'8"/175
65 lb barbell thruster with 15 lb. weighted vest.
dragged 80 lb heavy bag 15'x 5 for rope climb.
Will use the towel pull for subbing rope climb next time--good suggestion.
11:30. Terrible time, just means there is room for improvement.
Great demo video.

Isn't there always at least one guy in the crowd who is beyond offended by a little female skin? Get over it buddy! These women work hard because they have self respect. Look into yourself and your own misplaced sense of shame before you attack them.
Keep up the good work ladies!

Total Knee Arthroplasty (TKA) 4 months and 1 day ago, my progress is good.
Have to train smart
Modified In Accordance With Rule 6
For time:
65 pound Thruster, 30 reps
15 Rope Pull-ups
65 pound Thruster, 20 reps
10 Rope Pull-ups
65 pound Thruster, 10 reps
5 Rope Pull-ups
8:28
M/54/6’/205

subbed rope climbs with pull-ups 15-10-5
8:03

If my girlfriend looked anything like any of the girls in the demo video I would be a very happy man.

At the cottage. Subbed 1.5 pood kb thruster and 12 ft rope.

6:04

7:15 as rx'd

Finished in 4:35 doing rope pull ups instead of climbs.. Don't have a climbing rope at my gym

Ryan

AMAZING.

Rule 6: You’re in charge, use common sense

30 75# Thruster
10 Pulls
10 Dips
20 Thruster
7 Pulls
7 Dips
10 Thruster
5 Pulls
5 Dips
7:59
Then
50 Weighted Sits

7:11 pull ups instead of rope, thrusters as rxed

5:49
65# thrusters

9:29

Subbed 5 towel pull-ups + 5 squats for each rope climb

Song during video?

45 pound Thruster, 30 reps
15 towel Pull-ups
45 pound Thruster, 20 reps
10 towel Pull-ups
45 pound Thruster, 10 reps
5 towel Pull-ups

Time - 4:35

8:50

Subbed rope for 15' sled pull w// 90# 's of plates

subbed 15, 10, 5 L pull ups
5:36

M/43/5'8"/168

As Rxd, but with a 17lb weight vest

10:54

Kit! Thanks for serving my friend!

9:00 sub pullups for rope

30/20/10
65lb thruster/pullups, not timed.
1mile cooldown run (up/down trail)
stretch/yoga
garage
early flt to FSD tmrw

m/25/185 rx 3:38

8:40 (no legs on rope climbs)

3:47 as Rx'd great workout!

16:34 (156/169/167)
Sub towel p/u's 15,10,5 per rd.

As rx'd 5:05. Nice quick one.

42/m/185
no rope

30 thrusters 75lb
30 pullups
30 doubleunders
20 thrusters 75lb
20 pullups
20 doubleunders
10 thrusters 75lb
10 pullups
10 doubleunders

7:54

55# thrusters, 30 reps
Alternate towel pull ups, 45 reps
55# thrusters, 20 reps
Alternate towel pull ups, 30 reps
55# thrusters, 10 reps
Alternate towel pull ups, 15 reps

12:42

thrusts rx'd
27 towel ups
18 towel ups
9 towel ups
4:56

Andrea Ager=Smoking hot and incredibly fit!

Hi guys, I have been working out for quite a few years but am new to Crossfit. Just wondering if the weight of the bar counts towards the total weight of the exercise? In this instance, does the 75lbs include the weight of the bar? Thanks.

44/m/176cm/73kg

Sub for each rope climb: 5 x (1 K2E+1 Pull-up) unbroken

5:55

Thrusters 30-12/8-10

5:30, SUBBED ROPE CLIMBS FOR TOWEL PULL UPS
75lb thrusters-30
9 towel pull ups
75lb thrusters- 20
9 towel pull ups
75lb thrusters- 10
9 towel pull ups

4 min rest

10 min Chelsea (every min on the min for 10 min)
5 pull ups
10 push ups
15 air squats

Thrusters 88 pounds
15 towel pull ups
10 towell pull ups
5 towell pull ups

5.45

m/27/191/6'2

7:50 as rx'd. 3rd Crossfit workout ever and loved it

75# thruster 30, 20, 10
towel jumping pullups 45, 30, 15

5:28

4.51

7 jumping towel pullups sub per rope climb

M/42/5'11"/199

Sub 15 jumping rope pullups for each ascent.

16 min

3:10 RX'd

50lb thruster
45-30-15 towel pullups

8:44

6:23 with 5x TP for rope climbs
Thrusters were a struggle

C-
@ CFS
top of head to beam
55# thrusters
4:40

M/35/260/74
As rx'd 12:03

Wife f/27/150/68
Subbed rope for Pullups
45# thrusters 9:48

4:15 w/5 pull-ups per ascent

As Rx 6:00 flat.

Sadistic combo!!

M/168#/6'/38 yrs

13:01 as rx'd

No rope - did 5 towel pullups per Rx'd climb.

6:30

I hate thrusters

Subbed 5x Towel Pullup per Rope Climb

13:43

Did this too soon after a heavy meal. My stomach was not happy with me. Felt like quitting after the first set of Thrusters, but went ahead and walked through the whole thing.

11:44

30 lb thrusters
20x
15x
10x

Substituted rope climb with assisted pull ups.
15 (165 lbs)
10 (180lbs)
5 (180 lbs)

6:15

After ~5 months of nothing due to two ruptured discs (also two prior surgeries) I am back on the road:

Warmup - 3 sets of ten wall balls with 20#
Light stretch

m/40/6/195
Scaled to 65#
10' rope climbs - 4,3,2 ascents
8:49

f/30/501/~160 - 30 weeks pregnant
Scaled to 45#
Beginner rope climbs - 4,3,2
5:58

I thought the recommended towel pull up substitution was 15 per 15' rope climb? did 45/30/15.

Just under 10 minutes. Only did 2.5 climbs in first, 1.5 in second, 0 in third. Still learning...

m/29/180cm/70kg

For time:
75 pound Thruster, 30 reps
pull-ups, 21 reps
75 pound Thruster, 20 reps
pull-ups, 14 reps
75 pound Thruster, 10 reps
pull-ups, 7 reps

5:53

9:01.

M 23/218/6'2"
3:16 as R'xd
Good workout, right up my lane, felt like a "Fran" with the number of thrusters, the rope climbs hurt me a little because i just muscled them up compared to using techinque.
Team #FFU

M/23/218/6'2"
3:16 as R'xd
It felt a lot like fran with the thrusters, but i just muscled the pull-ups which slowed down my thrusters a little. Great little WOD. Kicked Butt. Team #FFU

7:14
Scaled to:
20kgs Thruster, 30 reps
40kgs Narrow grip neutral pull-down x 30
20kgs Thruster, 20 reps
40kgs Narrow grip neutral pull-down x 20
20kgs Thruster, 10 reps
40kgs Narrow grip neutral pull-down x 10

7:30

10.40

M/22/5'11"/183
7:44.1

No rope. 7 rope pull ups (used rope cable attachment thown over pull up bar) per ascent for the first round. Hammer pull ups for the second two; I failed on rope pull ups, thus the switch.

Did we ever figure out the track from the video? It's so moto!

Great pic! 7:09

5:03. 12.5' rope climb, hands start at eye level; otherwise as rx'd.

Due to a scheduling snafu, I had limited time in the gym today, so I did an abbreviated warm-up, and then this quickie. Imagine my surprise when I walked out of the gym after doing 30 thrusters, and no rope is to be seen. That's right, in my haste, I forgot to hook it up. So this time includes about 40 seconds of getting the dang rope in place. Shoot, I wanted sub-5!

Thrusters felt good; as expected, the round of 20 was the hardest. Rope climbs went okay in the first round, but I had a few hiccups with the wrap in later rounds. Maybe fatigue.

M/35/5'4"/145lbs
As RX'd
4:58

M/35/5'4"/145lbs
As RX'd
4:58

37/m175

Rx. 5:31

4:58 as Rx'd

7:16

As RXD. 6:27. 31/5"6'/165lbs

5:23
No jump to rope.
Did not use hands on a 12.5 rope

3:36 RX'd

65#Thruster
6' Rope climb x 9, 6, & 3

10:22

subbed 3 muscle-ups for 1 rope climb

15:25

75# thruster, 30 reps
45 jumping towel pullups
45 air squats
75# thruster, 20 reps
30 jumping towel pullups
30 air squats
75# thruster, 10 reps
15 jumping towel pullups
15 air squats

Tha is easily the best WOD demo I have ever seen.

m/38/5'9/180
CFWU-3. Reg. Superman. Burgener. Run 400m.
5:55
Thrusters not bad overall. Some pauses at top. Put weight down @ 22 on 1st & 12 on 2nd. Good job pushing myself to get to rope on 2nd round.

7:18; subbed 5 PU per rope climb

Subbed 5 towel pull ups, 5 towel K2Es, and 5 close squats for rope climbs

9:12

Post-WOD

35 burpee ring pull ups

3:53

did Aug 12 after week away, not timed but a lot slower than the demo video

Anybody who knows the name of the music played in the video?

As Rx 8:36

did 10 jumping rope pullups for each rope climb

time: 12:59

m/41/5'8/240

Sub'd 24, 16, 8 rope PUs for climb

9:15

52/m/185

Subbed #40 dumbells, 11:05

M/36/5'11"/195
8/9/12

Thrusters (75 lbs.) 30, 20, 10
Moving Pull Ups 3, 2, 1
IBP 95 x 30, 20, 10

8:19 @ 65# w/ 5 towel pullups per ascent

M.38.170.5'10"

8:11 as rx'd.

This one hurt a lot for some reason.

2 Nov 12 - Grantham, UK

15:06 15.11.12
Thrusters as rx'd
45,30,15 towel pull ups from sitting position

CFWUx2
10:15