Can't wait!

Lindsey is beast!

Ball weight?

looks like a great wod...Did the CF Total today and hit all PRs!

Squat 340
Press205
DL 430
975 Total! 1000# here I come!

sweet gym Kim!

What an amazing hill top gym.

sick

I haven't tried this workout yet but it really looks like a great wod

Can the pullups be kipping pullups or just regular?

Can they be kipping pullups or do they have to be regular

Such an awesome gym!!

My understanding
20 pound ball - scale if needed
kipping is allowed unless says otherwise - see the vid

Sprinters should have to run with their hands in their pockets. All that swinging of the arms lessens the work done by the targeted muscle group in sprinting.

Arms should have zero to do with running. Balance and speed are a poor excuse or justification for that ridiculous arm swinging motion. Arms = scaling when it comes to running.

What do you people think this is? A GPP program? Grrrrrrr!!!!!!!

#13 A-B,

I can't believe I'm biting on this (i.e. the kipping pullup debate) but here I go.... The best part of your comment is "...targeted muscle group..." LOL! There is no such thing. Your BODY is the "targeted muscle group." And you're right, it's not more work. But it is probably doing the same work in less time, which means more power. If you want to do them all strict, do them all strict. More power to you. But you don't get to come in here and define kipping pull ups as "scaling." Should we CFers do more strict pull ups to develop strength and for safety when we do kip? Probably. Is the kipping pull up great for beginners? Nope - probably not.(Shame on me for feeding the trolls.)

Well done TJO

TJO = awesome

A-B = troll

Get some, go again!

I laugh every time someone tries to argue the CrossFit movements. I like to watch non cross fitters run their mouths about it n then get warped by a wod. I guarantee any decent CrossFitter could handle your slow sets of curls and lat pull downs and not even feel fatigued. Kipping requires coordination and respiratory strength.

# 14 Well Said !!!

# 14 THO ...Well Said!

The fact is, one must work all variations of pull ups to be complete. Kipping and butterfly are NOT cheating, but they should also not be done exclusively. Need to work in some strict, and weighted on occasion as well.

TJO rocks.

Again with the cheating
Don't like them, don't do them
Excellent reply TJO

Until I began CF I had never done a kipping pull up (Not allowed on Navy physical fitness test). . . As a 57/6'/205 athlete, when I began doing the butterfly kip I found that the amount of work my chest, shoulders & back got was tremendous . . . In the two months I have been CFing I have heard/read the negative comments about the kipping pull ups & my accessment is that it is not a matter of which is better . . . Both have benefits for me & that ends the debate from where I stand trying to catch my breath after each . . .

16:52 Rx'ed
Lost lots of time on double unders, it was a hard a#$ wod. I kipped on my pull ups, guess it doesn't count, lol. Trolls

Neil Amonson!!!! Coolest video in a very long time!

12:14 rx'd.

It was a good one.

Am i supposed to do 50 reps wall balls, 50 reps pull-ups, 50 reps double unders. Following 35 reps wall balls, 35 reps pull-ups, 35 reps double unders. Following 20....

Or is it
50 wall-balls
35 pull-ups
20 double unders

Thanks
Mange

Hey everyone! Quick question is the 50-35-20 mean 50 wall balls, 50 pull-ups, then 50 double-unders followed by a round of 32 each and so on or 50 wallballs, 35 pull-ups, 20 double unders...thank you.

Wow cool gym. I would kill for a gym like that, with a view like that:)

Ryan - It is as you first suggest - 50 wall balls, 50 pull ups, then 50 double-unders. Then 35-35-35, then 20-20-20.

It's 50/35/20 of each for time. Much tougher to grab sub 10 now haha.

"Feeding the trolls" Haha love it.

M/31/210/72

50-35-20

45# Barbell thrusters (subbed for wall balls due to only 10# ball)
pull ups
jump ropes(single unders reps x 3 each set)

19:11

M/29/137#

Took it nice and slow, as Rx'd

27:27

nice comment #14, but #13 was making fun of those people sayin "kipping is cheating". He was sarcastic and you start to argue...
Learn what fun is and relax dude.

24:02

40 y/o M 229lb. All I had was a 10 lb med ball. forgot me jump rope so made do with the globo gym's. 25:06 Plus a mile walk with a 15lb backpack to the Y & a mile walk back after W/O. Woke up at 1 a.m. & couldn't get back to sleep so waited till the Y opened at 5. Feeling quite miserable right now.

12:40
Scaled: Single unders, doubled reps 100-70-40.
Wall-ball, pull-ups as RX.

44/m/176cm/73kg

As rx'd

16:03

Breather. Everything broken, but not too bad, all butterfly pull-ups

m/26/191/6'2"

24:12 as rx'd

Really ashamed of my time, especially with Lindsey beasting it in the video. I guess I'm getting too weak by cheating on the pullups...

o.O

28/m/5'11"/180
As rx'd
15:27

Grip was killing me on Pull-ups. Normally would have been a lot faster.

5'9 180 30yr m
3 rounds for time
500m row
400m run
3:30, 7:30, 11:09

Subbed Pull ups for burpee-box Jumps because no bar available. It was a horrible absolutely horrible!

25:20

Seriously thought about smashing my face into the pavement to have an excuse not to finish on the burpee-box jumps

14:43 Rx'd

FOB Salerno

17 days and a wake-up, whoop!!

37/m/5'11"/202
Wall ball was 16# biggest one at gym, they don't have a 20#
subbed pullups for 150lb lat pulldowns. still too fat for pullups.
subbed double unders for hurdle jumps... need to buy a jump-rope
14:30

What's the best way to learn Kipling pull ups. Can't seem to get it

219/30m/6'
26:29 as rxd

15 lb ball, subbed ring rows for pull ups, and 4 single unders for every double. 18:35.

Undoubtedly, kipping pullups are hard work, even if one's chin doesn't make it above the bar, as in many of the reps depicted in the video. But if it's OK not to make it over the bar, then where are your standards? Do I get to count a rep just because my body went through the motions? I notice that almost any constructive criticism will draw "stop hating" responses. Yet a pullup, as I understand it, requires the chin to go over the bar. If they're done strictly, you know whether you made it or not. With kipping, it seems easy to kid yourself and lots of people, including very good athletes, seem willing to kid themselves.

24:40
20 lbs wall ball 50/35/20
Sub jumping pullups 50/35/20
Single jump 150/105/60

37/m/175
Rx 17:18

@Donna

I figured mine out from the vids in the CF journal. Would like to get a pro to critique me though.

Do a search for kipping pullups or butterfly pullups in the journal - some good vids. Also some others can be found on youtube.

Take your time they can trash your scapula

I quickly scanned the comments and surprisingly only found #48 commenting on the chins not making it over the bar. Took the words right out of my mouth...50 chin-unders are definitely easier than 50 chin-overs, kipping or not. I know from experience :)

11:15 RX'd

Mike and Mike2, I really can't tell from this angle if the chin is getting above the bar or not. Agree that it is an easy place to miss reps, but also impossible to judge given the camera angle. Remember by the time Lindsey is coming forward toward the bar she has already started coming down. The max height is reached earlier in the movement and without a camera at bar level seems like this is a hard one to call.
I've also seen lots of "cheats" with strict pullups, does the chin have to be "at" bar level, above bar, does the chin need to come in front of the bar?
Looking forward to this one in a few minutes, time to warm up the shoulders...

#48 Mike - I have not watched this video yet, but IMO a chin up is only a chin up if you get your chin over the bar (or chest to bar, if that is the standard). I recall from the Open, that chin over the bar is the standard regardless of the rest of the technique. One of the advantages of having a good training partner (or coach) is to provide that type of feedback... and know the phrase "NO REP!"

With knee to chest jump:
23:23

Subbed knee-chest jumps for double unders.
23:23

M/37/186 Week two of crossfit and I am getting more excited everyday to see what I am going to put my body through!! Today was no exception 24:10:60... Almost puked!! LOVE IT!!:-D

36/M/6'00"/195

10:55 rx
Round of 35 was brutal

17:39 as rx'd

18:50
subbed single unders for double unders & doubled the reps
rest as rx'd
Not feeling today so it was a struggle. Need a better breakfast.

25/M/6'1/165

13:42 Rx'd

My pull ups sucked during this one!!

Today is my second CF day, so im gonna try. best wishes from spain, europe

26:02

hate pull ups!

Hey folks, I have a quick question:

When I wallball I try really hard and I functionally move to the max, you know, but I can't quite make the ball hit the 10-foot mark (but it's soo close, I hit the 9'8" mark regularly), I can still count those as completed reps, yes?

19:53 rx

39/M/5'7"/170

20:08 Rxd

:-) Tristan, I think mine must have sucked worse! Very dissappointing round of 35, might have to redo soon.

17:02
Wall ball 12lb, assisted pull ups, single unders for first 2 sets (3:1)

10m 34s as RX only missed 4 DBL Unders all wall balls unbroken
#56 Mark I felt the same way on that middle round when I picked up the jump rope I had that T-Rex arm feeling hahahah

f/39/125

I think I prayed to Jesus a few times during the wod!!

as rx'd!! My 2nd week of cf, I obviously have a way to go to better my times.
43:45

Nice WOD
21:30

23:58

subbed 45lb bar thrusters for wall balls and did triple the number of singles

I need to work on kipping pullups. I waste so much time and energy trying to stop swinging.

As Rx'd
M/21/160#
Time: 21:30
The DU I just could NOT string together. My breathing was off. I knew last night I shouldn't smoke the cigar, but it was offered and I was a guest.... smh

@Mike(s): You are correct, on all fronts. And, in the end, it is the athlete whom suffers (and those who follow their example). Each person is responsible, when not in competition or with a trainer watching their every move, to hold themselves to high standards. There were so many times today where I almost got a double under, landing just before the second pass, or where my chin just didn't get above the bar, and I didn't count those reps. Sure, it increased my time, but it will benefit me in the long run.

So, stick to your guns, stick to your standards, and know you're doing it better than those who aren't. You care. They don't.

Cheers,
Jared

18:57 rx'd.

13:38 as Rx'd

Subbed dips for pull ups, 20 lb dumbell instead of medicine ball and singles instead of doubles but times 3.

Same number of rounds and reps. 19:38

Did 45# bar push press instead of wall balls (knees). Rest as Rx'ed.

14:40

18:39, subbed two 20lb dbs for wall balls. My cardio endurance sucks!!

Would like some good recommendations for a replacement exercise for wall balls.

22:33 including 5min of transit time between exercises (wall balls downstairs, all else upstairs)

m/42/175/5'8"

15:58

Subbed singles for Dble unders--100/80/50

19:32. muscle fatigue set in with the 3rd set of pull ups

15:28
20# MedBall
Should've givin'er to break 15! Shucks!!!

22:01. Already 100 degrees in the bay at 0930. Ugh, this worked me.

As rxd 13:46. Second round was tough. Tripped up on the dubs. Practice - practice.

need to really work on my pull-up numbers
26:05

m/44/5'11/176

15# ball - couldn't find a 20, frig was looking for as Rxed

19:30 (ish)

f/30/5'5/123

pull ups were w/ black 1/2 in band. would really like the gymnastics grips I ordered to get here sometime soon... totally crushed me.

20:28

That video with Neil Amonson is great!

Be sure to watch it.

2012-08-14: 400m/10wb's/6 strict pu's/10ghsu's. 15rnds@59:38. 

M/18/145/5'7

Scaled single unders (doubled reps)
Rest rx'd 16:48. Hard as hell.

BALLZZ I LOVE CF and that one put things in place for me 50-35-20 2x single unders

30/m/200

not sure if i did this WoD correctly? I wasn't sure if I was suppose to do 50/50/50, 35/35/35...etc, please correct me if I'm wrong

1RD(?)
50 wall ball (20#)
35 pull-ups (weak as usual)
20 dbl-unders

20mins

Coming off of a nasty bug, scaled 45# thrusters for wall balls and tuck jumps for DU. Got a new pull-up bar though.

M/5'10/26/156

18:44

M/30/230/6'2"

Out of shape, but WILL be in shape before too long. Scaled to 40/25/10.
15lb kettle bell thrusters.
assisted pullups(1.75in band).
single rope jumps(double reps).
19:06.
Still a good hard workout for me.

A quick thought on the butterfly and the concept of "chin-unders" (a great phrase, BTW):

A pull-up is a good rep if the chin is over the bar AT ANY TIME IN THE MOVEMENT. The view offered in the video makes it difficult to see if the athletes have their chins over the bar before they start their movement toward the bar and down. The Butterfly is a circular movement and most athletes are actually on their way down as the chin comes to its closest point to the bar; they reach their apex behind the bar. It can be very difficult to see this from the front, and indeed I find it a bit difficult from the side if the camera is not shooting parallel to the bar.

Are some of the reps, especially for some of the larger athletes, "chin-unders"? Some look a little shy, but one can really only know with the proper camera angle, and the blanket statements above about the large percentage of reps not reaching the bar fail to take into account the details of the movement.

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, no running or jumping.
50-35-20 reps of:
Wall balls
Pull-ups
Step-ups
19:50
M/54/6’/205

As rx'd
16:04

Donna, try youtube and search kipping pullup progression', then practice what you see. Very important to keep the hollow body position to the top of your kip movement, and to push away from the bar after the chin goes over the bar, it will really help with the rhythm.

Jim W, check here http://www.crossfit.com/cf-info/faq.html#Substitutions0 find the weight that suits you for your level and go for it.

12:34 rx'd. Weak on the Pullups

Male /31/ 6-2/ 234

Time: 19:24

19:19 rx'd. (except med ball was only 15 lbs. heaviest there was) finally getting better at double unders almost did the last set unbroken

@ #86 g00gz.
the number of reps are per each movement per round. i.e. round one: 50 wall balls, 50 pullups, 50 double unders. round two: 35 of each and so on. the WOD demo videos usually answer any questions.

22:22 Rx'd

Really, really have to get better at kipping and stringing DU's together!!!

M/28/5'9/170

Subbed 45-lb thrusters (no 20-lb ball). Rest as RXed.

28.31

I'm...I'm not good.

37/m/165

Travel MOD WOD
30lb DB thrusters (vs. Wall Ball)
3 singles = DU (short jump rope)

28:32

M/52/190lb

15:40

As Rx'd:

39:34

m/5'8/180

As rx'd: 43:16

Probably a bit too dehydrated to do this one, and did it on a bar suspended on straps, making the kipping significantly more difficult.

Subbed wb shots for KB thrusters, push ups for pull ups (learning kipping pu so on the bar every day) and forgot my jump rope so subbed du for situps. Time 17:48
http://www.fitocracy.com/entry/11135518/

M/34/6'3"/200

12:33

CFWU
26:30 (jumping pu's)

25:59 Struggled with the pull up but made it through as rx'd!

I love how she says "Wall Balls" <3 <3 ... besides this is an excellent WOD.. as always

M/43/5'8"/170

Rx'd - 12:50

M/38/175/

Subed 35lb kb for wall balls
Jumping pu
Double unders as rx'd

13:09

As rxd
16.27

12:55 with 45lb thrusters

30-20-10
Dumbell Thrusters
PullUps
Double Unders
15:19
Good Workout

50-35-20
Thrusters with 45# bar in lieu of wall ball
18'33". Lost some skin during pullups. I'll live.

19/m/165#

11:41

As Rx'd except for a 12# ball and single unders instead of doubles x2 reps for jump rope (100,70,40)

M/35/5'4"/145lbs
As RX'd
11:40

13:30

Forgot the rep scheme so I did 50-40-30 of 45lb Thrusters, Pull-ups, x3 Singles (still working on the doubles) -- 16:51

Kim, are you stationed in Cp.Casey/Hovey?

M/45/5'-11/205#
19:41
subbed: 40# thrusters & jump tucks
pull-ups rx'd
50/35/20

As rxd 23:12

pullups were VERY broken.

Thanks

14:43

M/27/ 6'0"/ 185
#20Lb Med Ball
pull-ups (band assist)
single unders

19:58

19:54 SLOW!

Pullups were in 93 degree garage oven. That didn't help.

28:00 w/ 3x single unders. 1k row wu 4:03.

RX'd

13:30

Epic fail... Pull ups killed me! 34:12

Broke my watch during swimming wod.. think it read 15:52 :)

With knee to chest jump:
26:30
wall ball 12kg(27lbs)
M/40/184cm/96kg

32 minutes

Double unders were pretty easy wall balls not too bad except left knee pain but pulls killed me on this one

14:24

36/f/165/5'6"
20:22 with pullup assist

8:17 (Round of 50 only - no more pre-workout supplement!)

3 miles on the bike
Work up to 5 rep max Bulgarian squat (190 right and left leg)
55lb weighted pistols 10 each leg
13:20 on the metcon as Rx'd

11:10 with a 14# ball.

M/24/145#/5ft10in

Subbed 45# thruster for wall ball and knees-to-chest jumps for double unders.

34:45

Pullups were broken; had to kip for most of them, and had to jump off the floor, pullup, and then slowly let myself down for some on the last 15 or so on the first two sets.

36:24
Ring pull-ups & 2 regular rope jumps instead of D.U.

M/44/185

As Rx'd

21:24

21:30

mis understood the WOD
...

done
50 wall balls
35 pull ups
20 double under

5:01 :(

probibly took near 20:00 if done Rx'd

21:30 Rx'd

10:44 (Rx)

10:44 (Rx)

Did puppies version with assisted pull ups, 6 lb ball, 8ft target). 15:56

Subbed tuck jumps for double unders, otherwise as rx'd;

22:31 (pr)

M/43/5'10"/200#

As Rx'd- 13:18
Then did 5 sets of 10:
-Burpee to Box jump
-Ring Dips

m/29/180cm/70kg

50-35-20 reps of:
45# thrusters
Pull-ups
Double-unders

13:06

20:40 as Rx
Wallball in rain/darkness = faceball.

50-35-20
45# thrusters
Pull ups
Tuck jumps

25:53

18:21

Scaled wall-balls to 7kg
Subbed 3:1 single-unders for double-unders

as Rx'd 23:13

My Double unders still are in horrible form. I had to stop after 1 or 2, sometimes was good and I could make 3 in a roll, then again, Then 1, then again, then 1... and so on..

That killed my time.

Still working on pull-ups especially when we string together so moany of them in a WOD. Used bands and came in at 12:53.

13:50 as rx'd.

31:38

1st time back in 3 years.

Warmup 10 reps (12 minutes)
----------------
- skipped pull up (because of wod)
- no back ext mach. Did roman dead lfts 45lb dbls

WOD (25 mins with a page to the day care in between)
---
- Could not do dbl-unders and didn't have a rope so doubled the reps and simulated jumping rope.

----------------
50 Wall-Ball (Basketball)
50 Pull-up (Assisted 30%, 50%, 70%) but completed
100 simulated jump rope

35 Wall-Ball (12lb Medicine ball)
35 Pull-up (Assisted 50%)
70 simulated jump rope

20 Wall-Ball (12lb Medicine ball)
20 Pull-up (Assisted 40%
40 simulated jump rope

1st time back in 3 years.

Warmup 10 reps (12 minutes)
----------------
- skipped pull up (because of wod)
- no back ext mach. Did roman dead lfts 45lb dbls

WOD (25 mins with a page to the day care in between)
---
- Could not do dbl-unders and didn't have a rope so doubled the reps and simulated jumping rope.

----------------
50 Wall-Ball (Basketball)
50 Pull-up (Assisted 30%, 50%, 70%) but completed
100 simulated jump rope

35 Wall-Ball (12lb Medicine ball)
35 Pull-up (Assisted 50%)
70 simulated jump rope

20 Wall-Ball (12lb Medicine ball)
20 Pull-up (Assisted 40%
40 simulated jump rope

13.52

12lb ball, biggest at gym, the rest as rx. Really bad at DU still, but getting better.

13:33 RX M/39/200
That hurt!!!

Awesome Video Neil!

Anyone know the song name at 12:09?

M/25/216

36:34 Rx

14:31

37:18

18# ball. Otherwise as Rx

14:11

M/168#/6'/38yrs

One of the best CF vids I've ever watched. Great job folks. Motivating.

F/126#/27yrs

13:54

12#ball (didn't have 14#female ball)
One leg band assist pull ups (full ROM, chin over bar)
Double unders (added 2 singles after every double...I don't have a speed rope so I still can't do the double unders back to back...but hey! That means extra kcals burned! Lol )

15lb Wall balls
Pull ups as rx'd
Subbed 2 x single unders

20:36

Hi-rep pullups = injuries for me (twice, different each time). Lesson learned.

50-35-20 of
Chest-to-deck pushups, 1pd KB swings, 12" jump & touches

9:49

20 lb KB, doubled up on single unders
17:03

m/23/5' 11"/205

32/M/215/6'5"

24:04 Rx

Tecnica!

21:38 did it next day. Crushed my spirit.

as rx'd @ HCHS

13:17

about 36 min rx'd
done after 400m run/500m row WOD
probably didn't help

24:10
scaled to 10# ball

19:26 as Rxed

M/42/200/5'11"

As Rx'd

28:26 min

Still rehabbing wrist, so instead of catching a ball, I did push-ups. Not as hard, but it challanged my wrist more. I just got back to a flat hand push-up. I have been doing them on fists the tops of my palms.

13:34 with tuck jumps and push-ups instead of wall balls

No double unders.

20:43

17:04 as Rx'd, favorite wod yet.

17:04 as Rx'd, best wod yet.

13:30 M/25/6'2"/230
EASIEST WOD EVER!

I did air squats subbed for wall balls
I did back extensions subbed for pullups
I did pushups (from my knees) subbed for double unders

Same amount of work anyways I think... dont you?

27:30. Sub'd #45 thruster, pullups, tuck jumps.

15lb ball
Jumping pull ups
2 singles for every double under
SD 30-20-10
18:20

M/ 38/ 134 lbs/ 5'-6"
As Rx: 14:32
I twisted my ankle the morning before and it was still pretty stiff and sore. I think that was what was messing with my head a bit on the DUs.I usually KILL the DUs, but last night I was tripping all over the place... I didn't warm up an insane amount, and to be honest I wasn't as intense as I normally am. I think that I did well on the last WOD of the heavy OHS, FS & BS and this was a little bit of a let down.
This WOD was a killer. I felt it in my lungs big time (like Open workout 11.1) I was pacing a little bit with the wallballs, and to be honest I can't remember the last time I did higher rep pullups... and I felt them. I normally kill pullups as well, but i had to break them up a bit more than I had thought. I think I could easily shave off a couple minutes off that time. I was looking for sub 12 but that will come.
I love the combo of pullups and DU.. your forearms get a little spicy and then the rope is SOOO much harder to feel passing and controlling it. I am going to work that combo in every once in a while for sure.
GREAT WOD.

50/M/180
Sub'd
30-20-10
14:43

as rx'd

14:28

M/33/215/6'-2"

RX - 19:47

This just seemed silly after completing the following WOD as a previous WOD:

4 RNDS w/ IOTV (Improved Outer Tactical Vest aka what we wear to protect us from bullets and random fragmentary objects that like to kill - weighs about 40#)

30 HRPU
15 Pull Ups
30 Sit Ups
15 Med Ball Clean 20/14#

M/27/6'4"/295

25:02

17:43 (PR first time doing this one)

Hats off to anyone in the sub 15 minute camp on this one. Nasty of combo of movements as this was much more difficult than it reads on paper. 15:40.

as rx'd (hands tore during WOD, which definitely hurt)

22:29

50-35-20
45lb Barbell Thrusters
Pull-ups
Tuck Jumps

Time: 20:15

Tougher then it looked! Pull-ups killed my time in rounds 35 and 20...couldnt get more then 8 kips before losing grip strength.

As rx'd - DU's took forever!! Ugh.

28:52

M/178cm/80kg/32
Wow that sucked big time. Rx'd 14:54

M/28/5'7''/175

15:23 as RX'd.

M/22/5'11"/187
22:22.4

sub singles for DUs. still can't do them.

17'56"

Jeff @ work
Dynamax ball
11:38

18:42

Scaled to 40-25-10

14:35 (20# ball)

45# Thruster
Pull Up
Quick Feet
18:59

Warmup:

Crossfit warmup

WOD:

13:27

Post-WOD:

35 L-pullups in 6:12

17:45

Subbed 20# db thrusters

18:40

Rough! PUs took forever.

wb
neutral grip jumping pu
100-75-50 su

time: 27:09

m/41/5'8/240

m/38/5'9/183
CFWU-2. Monkey touches instead of PU 2nd. Superman. Burgener. Row 500m.
17:29
WB a little better. Good job getting hips back for the most part. Get ball to just above bricks for 10'. PU slower than normal. New grips still getting broken in. DU a little touch b/c I was tired!

Time 26:25

Wall Balls shots 20 lb 17
Pull-ups 30
Double-unders 30
Wall Balls shots 12
Pull-ups 20
Double-unders 20
Wall Balls shots 7
Pull-ups 10
Double-unders 10
13:08

17:03

only two rounds with 12 lb med ball.

only 2 rounds with 12 lbs med ball
17:03

M/36/5'11"/195
8/21/12

Wall Balls, Pull Ups, Tuck Jumps (25-18-10)
BP 115 x 25, 135 x 18, 155 x 10

13:54 Rx

50-35-20 reps of:
Wallball
Double under (sub is 2x the singles)

Aly 7:31 (14/s)
Christina 12:17 (10/s)
Marianne 8:46 (14/du)
Sam 8:30 (10/s)
Sydney 9:07 (10/s)
Ryan 6:40 (20/du)
Emma 7:14 (20/du)
Murley 7:57 (20/du)
Sydni 10:49 (20/du)
Chris 4:56 (20/du)
Alan 7:02 (20/s)
Jacob 7:46 (20/s)
Anita 7:48 (20/du)
Craigen 7:38 (14/s) singles were double under rep scheme
Coach Kim 11:18 (20/du)
Mrs. Pip 7:17 (14/s)
Renee 8:03 (10/s)
Crystal 5:49 (10/s)
Joe 6:07 (14/s)
Mr. Wonsil 6:49 (14/s)
Mama V 7:48 (10/s)
Mrs. Carey 6:25 (10/s)
Morrow 7:35 (20/s)
Mr. Carey 7:24 (14/s)
Meghan V 9:56 (14/du) double unders were single rep scheme
Alexis 7:50 (10/s)

In-season 25-20-15

Erin 4:23 (10/s)
Jason 3:53 (14/du)
Ricky 3:47 (14/s)
Conor 3:58 (10/s)
Frankie 4:54 (14/du)
Kyle 5:10 (6/s)
Katie 4:44 (10/s)
Abby 4:51 (14/du)

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Murley 47:10 (green band/knee)
Jesse 55:41 as rx'd
Jay 57:15 as rx'd

19:32 w/ 2x single unders

23:35 05.12.12 back after 1 week off inj.

CFWUx2 (PUs and dips 1st rd only)
22:22