August 15, 2012

Wednesday 120815

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Post rounds completed to comments.

instructional_glancy_row_th.jpg

Enlarge image

How could this athlete improve his rowing?


"The CrossFit Experience With Coach B" free CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with CrossFit SoCal by Again Faster Equipment - video [wmv] [mov] [HD mov]


"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy."
-Wayne Gretzky

Posted by Pukie at August 15, 2012 5:00 PM
Comments

Sick wod!

Comment #1 - Posted by: Jfurtado at August 14, 2012 5:07 PM

This will be a killer! Can't wait! And so nobody has to ask... 2 poor equals 72 pounds.

Comment #2 - Posted by: Trueson at August 14, 2012 5:09 PM

"Like" to comment #2.

Comment #3 - Posted by: Taylor Smith at August 14, 2012 5:19 PM

Pull the rower to his abs not his chest and to have a straighter back to produce more effective force in his row.

Comment #4 - Posted by: Matthew Buckle at August 14, 2012 5:24 PM

Go SoCal!

Full extension on legs, handle should hit right below the pecs.

Comment #5 - Posted by: Pär J Larsson at August 14, 2012 5:24 PM

My Droid has never heard of a pood...

Comment #6 - Posted by: Trueson at August 14, 2012 5:27 PM

No rings, any replacement suggestions?

Comment #7 - Posted by: Sam at August 14, 2012 5:28 PM

parallel dips :)

Comment #8 - Posted by: efe at August 14, 2012 5:31 PM

Full leg extension before the arm pull.

Comment #9 - Posted by: mve at August 14, 2012 5:38 PM

Pood's about 35 lbs.

Comment #10 - Posted by: kevin o at August 14, 2012 5:39 PM

Sub for kettle bell swing?

Comment #11 - Posted by: Rick at August 14, 2012 5:39 PM

#12 Dumbbell swing is a good sub.

Although can use basically anything that you can grip, e.g. weight plate, back pack, up rooted shrub, dog, or even a small child...

The possibilities are endless.

Comment #12 - Posted by: Keen-NZ at August 14, 2012 5:49 PM

shave beard to be more aerodynamic

Comment #13 - Posted by: sterling at August 14, 2012 5:53 PM

1. Bar should touch the body just below the pecs
2. Elbows should be a bit lower (positioned as if you are jabbing someone behind you)
3. Legs should not be bent when bar is touching your body

Comment #14 - Posted by: DaveF at August 14, 2012 5:57 PM

No parallel bars either. Any other subs for rings?

Comment #15 - Posted by: ebw at August 14, 2012 6:14 PM

Legs to full extension before arms back, pull lower on chest, don't look like such a dork and loose the boat shoes

Comment #16 - Posted by: mr garison at August 14, 2012 6:26 PM

Judging by the slack in the chain and bend in the knee he is on the return stroke. So straighten the arms, then bend the knee. The handle could also be lower on the pull

Comment #17 - Posted by: Scott A at August 14, 2012 6:30 PM

keep the chain level.

Comment #18 - Posted by: Mike A. at August 14, 2012 6:37 PM

Rowing is essentially a seated power clean. Legs first at full extension before the back and arms pull.

In addition, the pull should be at or around nipple height. Sumo deadlift high pulls to the collar bone do not approximate real rowing for this reason. If he was actually in the boat, the oar would be so low in the water that he would be taking the handle smack in his face. Bad real world mechanic. If in doubt, go out on the water and see for yourself. I promise this is an issue that will quickly self-correct.

Footwear is unimportant. One should be able to row barefoot. The slide back to the catch should go oar handle pushed first with hands out and leaning in, then knees, then the whole body balled up at the catch, ready to explode. The way the pull in this picture suggest that the reason his hands are so high is because he doesn't know that yet. If you were rowing badly, you'd put your knees up first, then hands pushing the oar/bar over your knees in a jagged trajectory. This doesn't work when you are sticking a real oar in the water (again, the handle will smack you in the face - a self correcting issue.) He might be compensating by having hands way above the appropriate height to go from the layback position to over the knees then being balled up at the catch... the bar/oar handle should essentially go in a straight, smooth path.

Comment #19 - Posted by: Allison at August 14, 2012 6:59 PM

A good way to do dips without rings is to put two sturdy chairs back to back and do dips in between them. I did dips that way for a long time before I got rings...

Comment #20 - Posted by: jonh at August 14, 2012 7:09 PM

Where do I even begin....
He should fully extend his legs, keep a nice lumbar curve, keep the rowing handle at mid chest, don't flare the elbows so high...and yes, lose the sailing shoes, no chance of him losing his footing on the deck...

Comment #21 - Posted by: Harry at August 14, 2012 7:10 PM

Extend his legs before the arms are pulled back. The sequence should be a power thrust from the legs immediately followed by the back then the arms

Comment #22 - Posted by: Billy at August 14, 2012 7:16 PM

Shave the beard.

Comment #23 - Posted by: James T. Kirk at August 14, 2012 7:16 PM

ebw.....try pushups. do like 2-3 for every ring dip. Maybe get a few books or blocks of wood to place under your hands to get greater range of motion.

This next blurb isn't about you specifically

Maybe it's just me, but I feel like people need to use their imagination more when it comes to subbing movements. The creators of the site provided great ideas for subbing right here on the site. If you can't find them it's labeled EXERCISES & DEMOS, right over there on the left side of the page. If you are too lazy to look, you probably shouldn't be doing CrossFit in the first place. Just sayin'....

Comment #24 - Posted by: Alex at August 14, 2012 7:40 PM

I'm smoked! Great WOD!

Comment #25 - Posted by: Brad at August 14, 2012 8:51 PM

I'm 8 weeks deep in crossfit love it so far ,but a little put off buy how crossfitters preach good form ,and full (r.o.m).but yet the majority of WOD demo vids are showing bad form or sub par (r.o.m) to post good time or lift more weight.in that video he showed the (standard) on the ring dips ,then white shirt didn't hit standard on any of his reps.where is the so called standards crossfit holds .i thought that's what it was about.i would rather see some one do 3 rounds the right way ,than 10 half a$$.how is that (functional) ?

Comment #26 - Posted by: Rusty at August 14, 2012 9:03 PM

M/31/210/72

Subbed regular dips for rings(no rings available)
70# DB swings due to no 2pood KB

8 rounds + 5 swings

Comment #27 - Posted by: SeanP at August 14, 2012 9:10 PM

Cues- Legs then Back, elbows tight to the body

Comment #28 - Posted by: philip at August 14, 2012 9:18 PM

Swap that thing out for a boat.

Comment #29 - Posted by: Dougie at August 14, 2012 10:20 PM

Nice looking gym, looks cool.

Comment #30 - Posted by: Brian at August 14, 2012 10:45 PM

Can i sub normal dips for ring dips ?

Comment #31 - Posted by: Elad Levi at August 15, 2012 1:04 AM

7 rounds 4 kb swings

Comment #32 - Posted by: TomO/45/M/200 at August 15, 2012 1:20 AM

9 Rounds + Swings and 5 box jumps.

24" Box
1.5 pood kettle bell swings
Subbed Ring dips for regular twin bar dips.

I tried 10 on the rings... I got 8 out. I subbed the rings for the bars haha.

Comment #33 - Posted by: Chrisso at August 15, 2012 1:38 AM

Folks, bars are no replacement for rings. A ring dip is a completely different world. You can buy rings from Amazon for £10 ($16).

Comment #34 - Posted by: Jumper at August 15, 2012 2:13 AM

44/m/176cm/73kg

1.5 pood kettlebell

8 rounds + 5 KB-swings

Kipping ringdips from round three on.

Comment #35 - Posted by: Memuc at August 15, 2012 2:31 AM

6 rounds rx

Comment #36 - Posted by: gb 45/m/71"/185# at August 15, 2012 2:46 AM

Kettlebell swings should be fun, seeing as how I can't straighten my arms all the way after yesterday's workout. Bring the pain!

Comment #37 - Posted by: Gavin at August 15, 2012 3:17 AM

Travel WOD

3 mile run
100 situps

Comment #38 - Posted by: Mazzone, Chantilly at August 15, 2012 3:44 AM

This was fun..!!
1.5 pood, straight bars.
8 rounds 5 box

Comment #39 - Posted by: Tijnitijn at August 15, 2012 4:19 AM

m/32/5'10/83kg

As rx'd

16 rnds + 10 KBS

That was far harder than initially anticipated!

Comment #40 - Posted by: Roly at August 15, 2012 4:31 AM

As rx'd

9 rnds + 2 KBS

Great WOD!!!

Comment #41 - Posted by: Dave at August 15, 2012 4:43 AM

11 rounds + 14 reps, great wod !

Comment #42 - Posted by: kristian at August 15, 2012 5:01 AM

m/22/5'7/150lb - beginner

Had no kettlebell so I took a 70lb db and did strict ring dips.

7 Rounds in 13:40.

Comment #43 - Posted by: Fabian at August 15, 2012 5:01 AM

Kettlebell swings should be fun, seeing as how I can't straighten my arms all the way after yesterday's workout. Bring the pain!

Comment #44 - Posted by: Gavin at August 15, 2012 5:04 AM

Handle to high. It should be coming in around the sternum, Elbows are away from his sides. The biceps should glide against the torso during the pull. Legs are not at full extension before the arm pull. And yes the beard adds drag he needs to shave. - Greg

Common errors from C2 website: http://www.concept2.com/us/training/technique.asp#errors

Comment #45 - Posted by: Greg Hammond at August 15, 2012 5:12 AM

7 rds + 10kb + 10 box (60# Kb)

Comment #46 - Posted by: ART/M/43/5'5"/148 at August 15, 2012 5:22 AM

Topsiders make everyone row faster.. That's a given

Comment #47 - Posted by: Sean at August 15, 2012 5:30 AM

10 Rounds at 1.5 pood

FOB Salerno

Whoop!!

Comment #48 - Posted by: james.patrick [M/50/66"/135] at August 15, 2012 5:33 AM

70 lbs dumbbell swing no kettleball 6 rds
sub weight bench for jumps no box 6 rds
straight bars no rings 5 rds

10 reps short of full 6 rds

Comment #49 - Posted by: Jlew M33/6'5"/220 at August 15, 2012 5:37 AM

Legs, body, arms! Drive legs down first, then pivot on the hips, then pull with the arms. Back should end at an almost 45 degree angle and oar should hit right below pecks with elbows high.
The first things I usually teach when working with the erg are the pattern you follow: arms, body, legs (on the way to the catch)/ legs, body, arms (on the drive). And the ratio 3:1. 3 on the slide up 1 on the way back.

Comment #50 - Posted by: Quinn at August 15, 2012 5:51 AM

I am a 52 year old women who started crossfit in April. Spent previous 20 years with uncontrolled autoimmune disease, most of that time doing no exercise. Cured now and love crossfit, can modify for beginners. I used 20lb kettlebell, 8 inch step and did dips off bench.

Comment #51 - Posted by: Sandy at August 15, 2012 5:55 AM

M/32/5'9"/164

as rx'd

9 rounds

Comment #52 - Posted by: Mark at August 15, 2012 6:10 AM

added the gas mask and used 70lbs kb

9 rounds + 4 ring dips. Killer WOD!

m28/6'3"/230

Comment #53 - Posted by: Pannell at August 15, 2012 6:18 AM

Used 44# kb. 8 rounds, good workout!

Comment #54 - Posted by: Jim R. M/49/5'8"/155 at August 15, 2012 6:21 AM

f/30/5'5/123

1pd KB, ring dips w/ skinny red band

9 rounds + 10 KB swing

beard stays, lose the boat shoes, straighten the knees and drop the elbows so bar is parallel to lower rib cage.

Comment #55 - Posted by: kristen, Bagram AFG at August 15, 2012 6:23 AM

28Kg kettlebell

9 rounds + 4 swings

Comment #56 - Posted by: Paul Z 44/5'9"/180 at August 15, 2012 6:28 AM

7 rds + 4 KB swings
Sub 1.5 pood

Comment #57 - Posted by: Biff05 at August 15, 2012 6:30 AM

30lb dumbbell
15in box
Dips
Completed 7 2/3 rounds

Comment #58 - Posted by: Rob at August 15, 2012 6:52 AM

1 pood kb, 20" box

8 rounds + 2 ring dips

Comment #59 - Posted by: MCross at August 15, 2012 6:52 AM

Germany, Münster

M38/5'11/187lbs

9 Rounds+10 Swings

Comment #60 - Posted by: Rocco at August 15, 2012 6:57 AM

219/30m/6'
5 rds & 10 kbs & 10 box jumps as rxd had to do ring dips in 2 set each rd

Comment #61 - Posted by: Daniel cram at August 15, 2012 7:00 AM

Lower the heels of his stretchers, fully extend legs before lay back, lower arms to below nipple line and tuck the elbows in, straighten up the back, and don't over grip the handle, rest the thumbs on top not below.

Comment #62 - Posted by: Jfoster at August 15, 2012 7:12 AM

M/25/6'1/16

8+6BJ Rx'd

Dips punished me here. Down to singles. BJ+KB unbroken.

Comment #63 - Posted by: Tristan at August 15, 2012 7:32 AM

37/m/175
Rx
6rds+27reps

Comment #64 - Posted by: ffkwill at August 15, 2012 7:33 AM

first he needs to bring the handle to his lower chest. The chain should never have slack in it. Second, he needs to have more break in his hips. As your knees are almost fully extended you should begin to break in your hips to finish your stroke with your upper body.

Comment #65 - Posted by: Andrew Altman at August 15, 2012 7:41 AM

1.9. What's a "pood?"
Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

Comment #66 - Posted by: David at August 15, 2012 7:45 AM

As rx'd 9 rounds.

Comment #67 - Posted by: Kurt M/38/185 at August 15, 2012 7:45 AM

Come to full extension with the legs before pulling with the arms. The handle should make contact with the sternum, keeping the elbows in close to the body. Keep the chain in as straight of a path as possible. The slight lean of the back looks good. Remember to keep the mid-line tight! Return with the arms first THEN with the legs.

Comment #68 - Posted by: Matt Dwerlkotte at August 15, 2012 7:53 AM

13 rounds + 4 kbs, rxd.

Comment #69 - Posted by: aermio m/33/5'7"/160 at August 15, 2012 7:56 AM

I would replace that shock cord.

Comment #70 - Posted by: Chris at August 15, 2012 8:02 AM

7 rounds rx'd

Comment #71 - Posted by: uline at August 15, 2012 8:04 AM

3
Broken sets

Comment #72 - Posted by: Storm at August 15, 2012 8:08 AM

Day 3 Beginner
1 1/2 Pood KB, 18" Box Jumps, and two static bicycles using their seats as dip bars:

6 Rounds

Comment #73 - Posted by: Chuck 25/M/71"/185 at August 15, 2012 8:20 AM

75 lb KB, bar dips

6 rounds

Comment #74 - Posted by: Nick 19M/195/6'3" at August 15, 2012 8:23 AM

7 kettle
7 jumps
6 dips
15 minutes

M/37/188

Whew!! Nice workout!

Comment #75 - Posted by: Antoinne at August 15, 2012 8:26 AM

8 rounds + kb swings and 2box jumps.

No KB so i used a 40lb and then 50lb dumbell. Did stricked dips because i dont have rings yet.

I almost talked my self out of working out today because of my work schedule so glad today was a timed workout. I was able to set the excuses aside and get r done!

Comment #76 - Posted by: Scrappy at August 15, 2012 8:26 AM

M/34/6'3"/200

10 Rds + 10 Swings/2 Jumps

Comment #77 - Posted by: Ben S at August 15, 2012 8:40 AM

5 rounds with 50 db 24" box only 4 rounds @ 30 reps on dips no rings

m/57/70"/177 Thanks CF good WOD

Comment #78 - Posted by: turlte at August 15, 2012 8:47 AM

7 rounds + 4 ring

Comment #79 - Posted by: Cat st-felicien at August 15, 2012 8:47 AM

7 rounds

Comment #80 - Posted by: Fred m/38/176/75 at August 15, 2012 8:58 AM

6 Rds. + 6KB Swings Rx'd (75lb KB, 27in. Box)

M/28/5'9/168

Comment #81 - Posted by: Joel C at August 15, 2012 8:58 AM

1 POOD KB

7 ROUD'S + 4 JUMPS

Comment #82 - Posted by: EDGAR CARRERA at August 15, 2012 9:10 AM

10 rounds 1.5 pood need a rest day

Comment #83 - Posted by: Jfurtado 34/5'11/185 at August 15, 2012 9:26 AM

Rx with 32 Kg Kettlebell

6 Complete Rounds +
10 KB swings
10 Box Jumps

KBS were the toughest for me. Was seriously concerned about dropping weight on my head. I got the KB over my head for every rep, but failed to get my arms past my ears on a large handful of reps. I need to work more heavy weight.

As others have said... GREAT WOD!

Comment #84 - Posted by: Trueson M/39/5'8"/165 at August 15, 2012 9:33 AM

For: Trueson: 2 Poods are 70 Pounds

Comment #85 - Posted by: Rob at August 15, 2012 9:55 AM

From Argentina

6 rounds plus 10 kb swings
-Replaced 2 pood KB for 22 kgs homemade kb
-replaced plyo box for 24 inch barbell
-replaced ring for two chairs

Pd we are poors but hard workers

Comment #86 - Posted by: gato d at August 15, 2012 10:13 AM

M/37/6'/175
9 rounds + 5 swings
Used 60# dumbbell and bar dips.
SMILE AND HAVE A GREAT DAY!

Comment #87 - Posted by: Ron (South Jersey) at August 15, 2012 10:15 AM

I did 10 rounds of:
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24 inch box
10 Normal dips

27:03

Comment #88 - Posted by: Ryan at August 15, 2012 10:17 AM

Thank you Allison #19! Extremely educational and very well said!!

Comment #89 - Posted by: Pat McCarty at August 15, 2012 10:24 AM

1 Pod Kettlebell
30'' Box Jump
Ring Dips

7 Rounds

M/26/71''/173lb

Comment #90 - Posted by: Drew at August 15, 2012 10:28 AM

no kettlebell so subbed with 25lb plate, 18" box jumps and ring push-ups instead of dips - 7 rounds. 32 yr old female started crossfit 4 wks ago.

Comment #91 - Posted by: Sarah at August 15, 2012 10:32 AM

6 Rounds RxD

Comment #92 - Posted by: Brent Langrehr at August 15, 2012 10:32 AM

m/44/5'11/176

1.5 pood
scaled dips (assisted)

10 rounds plus 10kb swings, 10 jumps, 5 dips

13% body fat measure today - I've got odd legs so aiming for 11-12% - getting close!

seem to have some rotator cuff issues - potentially impingement, so lots of shoulder and thorasic spine stretching

Comment #93 - Posted by: tom at August 15, 2012 10:34 AM

Quote was from a Wayne alright, but not a hockey player. It was from Wayne Dyer.

Comment #94 - Posted by: mikeyb m/51/179 at August 15, 2012 10:34 AM

His rowing would greatly improve if he wore a headband - BOOM!

Comment #95 - Posted by: The Don at August 15, 2012 10:40 AM

m/28/5'11/180

8 rds as rx'd
Smoked me

COP Chamkani, Afghanistan
Elevation 5,600 ft.

Comment #96 - Posted by: dane at August 15, 2012 10:41 AM

8 rds subbed bench dips and 45# db

Comment #97 - Posted by: jessica at August 15, 2012 10:56 AM

Anybody else think that the dude int he white shirt in the Demo vid was no-repping his dips??? His hips hardly moved at all and not below the rings very often. IMHO it is the hip movement that counts as a full range of motion, not the up down of a chest movement....

Comment #98 - Posted by: Brett at August 15, 2012 10:59 AM

M/52/6'3"/165

50# kb and bar dips.

8 rds + kb swings and box jumps

@#36 16+ rx'd rounds is amazing. Great work!

Semper Fi!

Comment #99 - Posted by: MajorDad at August 15, 2012 11:10 AM

M/18/145/5'7

8 rounds

did thrusters instead because did KB swings the day before. Great WOD!

Comment #100 - Posted by: B. McCormick at August 15, 2012 11:14 AM

m/22/5'8"/171

This was my third WOD so far. Started on Monday, and I'm loving it.

Subbed 70# db and parallel bars

hit 8 rounds and was absolutely smoked.

Comment #101 - Posted by: Doc B at August 15, 2012 11:23 AM

For the rower: Arms, hips legs, legs hips arms, arms hips legs, legs hips arms.

handle to the sternum.

Comment #102 - Posted by: Matthew Apol at August 15, 2012 11:23 AM

1.5 pood kb. Rest as Rx'ed.

7 rounds + kb + 5 bj

Comment #103 - Posted by: Kevin C. (M/53/5'11"/175) at August 15, 2012 11:28 AM

7 rds + 10 kb swings (28kgs) + 10 box jumps

m/23/205 lbs/5' 11"

Comment #104 - Posted by: tjb at August 15, 2012 11:29 AM

11rds + 4 kbs

Comment #105 - Posted by: BH2 at August 15, 2012 11:45 AM

7 rounds 1pood parallel dips

Comment #106 - Posted by: Paulo at August 15, 2012 11:47 AM

M/34/6FT/192

6RDS RX!

Comment #107 - Posted by: rcascell at August 15, 2012 12:02 PM

m/30/200

6 rounds, sub regular dips (no rings)

Body feels very tired and sore today, this is the 2nd week of CF. I really enjoy the intensity and challenge these workouts present. I'm starting to get hooked on CF!! Hahaha....


Comment #108 - Posted by: g00gz at August 15, 2012 12:04 PM

14 rds

40# dbell (heaviest I have @home)
bw squat
push-ups

10xEach

Comment #109 - Posted by: Mx2 at August 15, 2012 12:21 PM

8 rds + 10 swings

Comment #110 - Posted by: Brad/6'4"/205/m/32 at August 15, 2012 12:39 PM

Did this round robbin style with my Daughter and Son-in-Law. Had Fun

Subbed
Daughter 35 Lb KB and jumping Ring Dips
Son-in-Law 55 Lb KB and jumping Ring Dips
Me - As Rx'd round 1 then only 3 full dips and 7 jumping per round.

All Completed 6 rounds and I managed 10 more dips. 3 full and 7 jumping.

OooRahh CrossFit

Comment #111 - Posted by: W.D. MGySgt USMC-Retired M/50/6'2"/223 at August 15, 2012 12:42 PM

Missing Previous Comment. Interesting? Anyhow completed this with my Daughter and Son-in-Law. We had fun with this WOD.

6 rounds completed for each of us. Subbed as follows;

Daughter 35 Kb and jumping Ring Dips
Son n Law 55 KB and jumping Ring Dips
Me - As Rx round 1 only. After did 3 full ring dips and 7 jumping plus one extra round of dips in the same format.

OooRahh CrossFit

Comment #112 - Posted by: W.D. MGySgt USMC-Retired M/50/6'2"/223 at August 15, 2012 12:48 PM

5 rounds plus 10 swings + 10 box jumps

Comment #113 - Posted by: Eric B at August 15, 2012 12:48 PM

9 + 1 kbs
* regular dips, no rings

Comment #114 - Posted by: SB at August 15, 2012 12:48 PM

8 rounds + 10 swings + 10 box jumps - subbed 1.5 pood for 2 and 30 parallel dips

Comment #115 - Posted by: Derek at August 15, 2012 12:58 PM

#85 Rob - My understanding is that 2 poods is actually 72 pounds. 70 is close, but I was just being precise.

Comment #116 - Posted by: Trueson M/39/5'8"/165 at August 15, 2012 1:02 PM

19/m/165#

8 rounds in 14:30, used a 70 dumbell and regular dips. Swings kicked my ass

Comment #117 - Posted by: lex at August 15, 2012 1:03 PM

Sub'd due to shoulder rehab, did:

10 GHD Sit Ups
10 Box Jumps
10 Pull Ups

7 Rounds + 3 GHD's

Comment #118 - Posted by: Keen-NZ at August 15, 2012 1:06 PM

7 rounds + 1 dip

Comment #119 - Posted by: Andres Pacheco at August 15, 2012 1:13 PM

10 kb swings, 1.0 pood
10 lunges
10 modified ring push-ups

9 rounds even

Comment #120 - Posted by: Carole (F/54/5'6"/135) at August 15, 2012 1:28 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, modified WOD: no running or jumping.
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1.5 pood
10/leg Pistols
10 Bar dips
6 complete rounds + pistols and 2 dips
M/54/6’/205

Comment #121 - Posted by: Pete In Sun City at August 15, 2012 1:31 PM

m/26/5'8/180

7 sets + 10 kb swings and 10 box jumps

Comment #122 - Posted by: nelsmich at August 15, 2012 1:39 PM

9 rounds + 6 KBS.

Comment #123 - Posted by: Drewpy at August 15, 2012 1:40 PM

25# DB swings due to no 2pood KB
Subbed regular dips for rings(no rings available)

8 rounds

Comment #124 - Posted by: orkun at August 15, 2012 1:42 PM

Subbed swings for 95# thrusters. 5 rounds, 5 thrusters

Comment #125 - Posted by: Aaron at August 15, 2012 1:48 PM

7 rounds + 1 KBS. Had to sub ring dips for bar dips. Did this WOD outside in the lovely Mojave desert :) Got to love that 101 degree weather.

Comment #126 - Posted by: Shawn Williams at August 15, 2012 1:55 PM

This athlete could improve his technique by practicing full ankle, knee, and hip extension, before you engage on the pull, in rowing.

Great stuff!!!

Comment #127 - Posted by: Keetron at August 15, 2012 1:57 PM

m/26/187/6'2"

70lb dumbbell, strict reg dips

7 rnds

LOL @ #40... do you honestly expect us to believe you did 16 rounds?? Who do you think you are, Rich Froning??

If you are Mr. Froning, I apologize and am a big fan.

Comment #128 - Posted by: Shmitty at August 15, 2012 2:04 PM

M 40 Y/O 232lb Only 3 rds plus 2 dips as RX'd. I really suck. Plus a mile walk before & after with a 10 lb backpack.

Comment #129 - Posted by: Darrin at August 15, 2012 2:23 PM

M/43/5'8"/170

with 1.5pood KB

12 rounds even

Comment #130 - Posted by: Jon Craig at August 15, 2012 2:27 PM

M/39/5'7"/170

6 Rds + 10/10/6 Rxd

really wanted 7, but just not enough arm strength

Happy to see this one though, my ring dips are probably my worst exercise. Thanks for targetting my weakness CrossFit.

Comment #131 - Posted by: Gene at August 15, 2012 2:44 PM

m/42/5'8"/175

9

Subbed 50# tractor wt. from my John Deere(gotta get me some kettlebells.)
others as Rx'd

Comment #132 - Posted by: Mike A at August 15, 2012 2:55 PM

5 rounds. Subbed 15 regular bench dips for the ring dips. Kinda new to Crossfit but getting the bang of it.

Comment #133 - Posted by: sts at August 15, 2012 3:00 PM

37/m/5'11"/202
1.5 pood
Parallel bar dips ...too fat
8 rounds on the dot

Comment #134 - Posted by: gmm at August 15, 2012 3:01 PM

50 lbs dumbell, parrallel bars for dips.

6 rounds

Comment #135 - Posted by: Jinsin311 M/34/5'8/178# at August 15, 2012 3:08 PM

subbed 70lb DB for swings, and 20" box jump

7 rds + 8 swings

Comment #136 - Posted by: Saam at August 15, 2012 3:46 PM

Age 15 140 pds

Used 2 pood kettlebell and ring dips
with 24" box

18 rounds Flat.

Comment #137 - Posted by: John at August 15, 2012 3:51 PM

KB: 1pood x10
BJ: 24" x10
RD: x10
15 min, 8 rounds + KB+BJ.

Comment #138 - Posted by: Harpo m/45/5'7"/145 at August 15, 2012 3:59 PM

10 rounds
1 pood
24in box jumps
1 legged bench diPs

Comment #139 - Posted by: Blake at August 15, 2012 4:02 PM

Rx'd _ 6 rounds & 3 box Jumps

the last round of ring dips wasn't pretty. Great WOD... thanks for all the work HQ!! you guys are the best.

Comment #140 - Posted by: Mike P._ m/31/185lbs/5'7" at August 15, 2012 4:05 PM

10 rounds + DB swings
Sub 70lb DB swings for KBs
A little slow today.

Comment #141 - Posted by: MAGNUS at August 15, 2012 4:12 PM

9+4kbs

Comment #142 - Posted by: mlt at August 15, 2012 4:14 PM

7 rds + 10 swings

Comment #143 - Posted by: Az_sardog m/36/6'1/186 at August 15, 2012 4:17 PM

M/35/5'4"/145lbs
As RX'd
10 rounds +10 kb swings

Comment #144 - Posted by: Matt Burritt at August 15, 2012 4:22 PM

M/52/153/1-1-06

From the Archives and Comet

AMRAP 10:00
7 HPC 95#
7 Burpees

7 Rounds + 7 HPC

Consistency

Comment #145 - Posted by: bingo at August 15, 2012 4:25 PM

M/41/5'11"/185

7 Rnds + 10 KB Swings

KB Sings at 60#
Replaced Dips with pull ups

Comment #146 - Posted by: Luke at August 15, 2012 4:32 PM

UGH!! Much harder than I thought at first. Shouldn't have had that coke an hour before.

9 rounds, + 10 ks, +4 box jumps.

M/52/5'9"175

Comment #147 - Posted by: craig at August 15, 2012 4:34 PM

8 rounds +10 KB Swings and 5 box jumps. Had to sub in parallel dips for rings.

Comment #148 - Posted by: Rocky at August 15, 2012 4:39 PM

M/37/5'8"/180

9 rds rx'd

Comment #149 - Posted by: Dave Berry at August 15, 2012 4:45 PM

9 +1 Box Jump rx'd

Comment #150 - Posted by: B-Mo M/35/6'/195 at August 15, 2012 4:54 PM

M/45/5'7"/200

6 + 9 box jump rx'd

Comment #151 - Posted by: Ripfit at August 15, 2012 5:13 PM

1.5 pd (53lbs) KB
20in box
Ring Dips (Rx)

5 rnds + 10 KBS

F/28/5'4"/145

Comment #152 - Posted by: Jo at August 15, 2012 5:18 PM

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 70# KB
10 Box jumps, 20 inch bench
10 Ring dips

9 rounds + 9 KB swings

Comment #153 - Posted by: leibc2 (29/M/5'9/170) at August 15, 2012 5:31 PM

As rxd
9 + 6 kb swings.

Comment #154 - Posted by: Jonblaze at August 15, 2012 5:34 PM

8 rounds + Kb swings

Comment #155 - Posted by: abh at August 15, 2012 5:55 PM

M/40/184cm/96kg
10 dumbell swings, 25kg (1.5 pood)
10 box jumps, 18 inch bench
10 ring dips (band)
5 rounds

Comment #156 - Posted by: lucio1928 at August 15, 2012 6:00 PM

13 rounds of everything. 70lb dumbbell swing instead of kettle bell. 20 inch box and 10 parallel dips instead of rings

Comment #157 - Posted by: T-Money at August 15, 2012 6:03 PM

f/36/165/5'6"

5 rounds (1.5 pood, 24" box jump, dips

Comment #158 - Posted by: shay at August 15, 2012 6:05 PM

13 rounds of everything
20 inch box
70lb dumbell swing
10 parallel dips

Comment #159 - Posted by: T-Money at August 15, 2012 6:06 PM

Only had a 60# DB for swings
And about a 20 ish " box
10 rnds I think... Lost track

Comment #160 - Posted by: jef at August 15, 2012 6:08 PM

55 lb dumbbell swings
24 in box jump
24 in incline pushups

7 rounds

Comment #161 - Posted by: David Burns at August 15, 2012 6:08 PM

9 rounds + 10 KB + 8 box jumps

15# KB
Box jump = however high the second step on my basement stairs is :)
Strict dips

Comment #162 - Posted by: Brynn at August 15, 2012 6:08 PM

9 rounds

2 pood KB swings
36" box jumps
ring dips

M/26/70"/185

Comment #163 - Posted by: Matthew Taylor at August 15, 2012 6:12 PM

Did 5 rounds with an elevation mask didn't have rings so I went a different direction and subbed it for 8 count bodybuilders

Comment #164 - Posted by: Anthony at August 15, 2012 6:13 PM

8 rounds + Kb swings

Comment #165 - Posted by: abh f/26/5'5/130 at August 15, 2012 6:21 PM

10 rounds

sub rings for dips.

killer workout

Comment #166 - Posted by: jeff at August 15, 2012 6:33 PM

As rx'd, 9 rounds.

Comment #167 - Posted by: Kevin at August 15, 2012 6:41 PM

went 6 rds. + 1 extra for me.

3rd xfit workout. I might become addicted

Comment #168 - Posted by: Brandon at August 15, 2012 6:48 PM

1.5 pood kb swings
26" box

7 rounds + 8 kb swings

Comment #169 - Posted by: DJD at August 15, 2012 6:51 PM

RX'd 13 rounds and sweaty as hell. Great WOD really worked the mind and will power.

Comment #170 - Posted by: Sean at August 15, 2012 7:07 PM

1.5 pood KB
10 hand release PU's for dips

10 round plus 10 KB swings.

Comment #171 - Posted by: texinma (m/43/5'7/148) at August 15, 2012 7:24 PM

I saw posted here about an alternative do kb swings. In crunch times where I have had no access to a kb I have always replaced with one arm db snatch. I worry about having a db slip out of my hands because a db was not really meant to be held that way.

Comment #172 - Posted by: Dan at August 15, 2012 7:29 PM

M/24/145#/5ft10in

1.5 pood KB
No rings yet; did my dips between the recycling and garbage cans

4 rounds

Dang, I thought I did well till I checked to see how everyone else did.

Comment #173 - Posted by: trudd at August 15, 2012 7:50 PM

Used 1.5 pood KB
8 rounds + KB swings + 5 box jumps

Comment #174 - Posted by: Steve at August 15, 2012 8:04 PM

M/44/185

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 70lb
10 Box jumps, 24 inch box
10 Ring dips

7 Rounds + 10 Swings

Comment #175 - Posted by: toby or not toby at August 15, 2012 8:05 PM

Unstable bench 135lb plus a 45lb kb on each side 3x7
Strict press 3x15 115lb
Metcon:
13 + 10 swings as Rx'd

Comment #176 - Posted by: Cole at August 15, 2012 8:15 PM

Scaled to 15 minute AMRAP of:

10 Kettlebell swings, 1.5 pood
10 Box jumps, 24 inch box
10 Parallel bar dips

I ended up 4 dips short of 7 full rounds...

Comment #177 - Posted by: Jonathan Offen at August 15, 2012 8:16 PM

7+10, 1.5pd on KB

Comment #178 - Posted by: ScottMacArthur at August 15, 2012 8:29 PM

M/38/5'8/175

10rds
45lb KGB
Tuck jumps as sub
Regular dips don't have rings

Comment #179 - Posted by: Chris at August 15, 2012 10:00 PM

10 45# dumbbell swings
10 18" box jumps
10 Bench dips

7rds + 3 dumbbell swing

Comment #180 - Posted by: Saganamooo at August 15, 2012 11:37 PM

M/46/195

Used 70lbs Dumbbell

6 rounds + 10 swings

Comment #181 - Posted by: Per at August 16, 2012 12:49 AM

8 round + 10 swings + 5 jumps.

Comment #182 - Posted by: Hugo M/38/6'3"/209 Afghanistan at August 16, 2012 2:16 AM

5 rounds + 2 dips

Scaled KB swings to 1.5 pood
Scaled ring dips to 1:1 bar dips

Comment #183 - Posted by: Brett (M/24/188cm/77kg) at August 16, 2012 3:51 AM

85 lb dumbbell
Subbed parallel bars for rings

7 rounds

Comment #184 - Posted by: Davy at August 16, 2012 4:14 AM

10 rds + 6 KBS as RX'd

M/30/5'10"/188

Comment #185 - Posted by: EODHokie at August 16, 2012 4:16 AM

Subbed 45lb kb for swings (thats the size I have)
rest rx'd
Seb (started with dips...) 9 rds +10 dips +3 BoxJ
Brock 9 rounds +3 Kb swing(started with kb swing)
Adam (getting married on Friday) 9 rounds even

jen, row 250m 10 wall ball (10lb) 5 rounds approx 8 min

Comment #186 - Posted by: sebastian m/43/180/6'2" at August 16, 2012 5:46 AM

Sub: 20 pound dumbbell swings
8 rounds + 4 DB swings

Comment #187 - Posted by: deaner at August 16, 2012 6:10 AM

11 rounds even. 40lb kb swings, squat jumps (nothing to jump on!), and chair dips.

Still new to this...this wod almost made me puke :/

Comment #188 - Posted by: lauren at August 16, 2012 6:23 AM

8 rounds + 10 swings

Comment #189 - Posted by: danielle at August 16, 2012 6:26 AM

M/45/69/200
Oly lifter since 1984
X-fitter since 2009

The row motion should mimic the Sumo Dead-lift High-Pull Snatch, executed in the vertical plane, sans the sumo stance and executed in the horizontal plane. In this case the demonstrator’s timing is off and he has completed his pull without full hip extension. The end point of the row bar can be higher than the xiphoid process depending on how strong a pull the athlete has. During the motion of the pull the row bar should glide along the legs just grazing the thigh towards the hip then up the abdomen and chest as the hips fully extend. After full extension is achieved the rower should "pull" himself back down into the "compressed spring" start position ready to explode through the next pull.

Comment #190 - Posted by: Mike McM at August 16, 2012 6:45 AM

WOD with Regular Dips
12 Rounds in 14:54
Good Workout
Then
50 Weighted Sits

Comment #191 - Posted by: dyagg at August 16, 2012 7:24 AM

Me : 9+1BJ rx
Wife: 8+10BJ 20#KBS and pushups
Tough WOD

Comment #192 - Posted by: husar at August 16, 2012 7:54 AM

4 rounds + 20 reps

Comment #193 - Posted by: Brett C. m/30/6'0"/175lbs. at August 16, 2012 8:36 AM

M/28/205/76"

First Rx WOD - feels great

6 rounds + 5KBS

Comment #194 - Posted by: Thad Sankey at August 16, 2012 9:03 AM

5 rounds + 2

1.5 pood KB (nothing bigger at gym)
KBS OK, box jumps sucked, ring dips okay-ish...
Hoo-Yah coach!

Comment #195 - Posted by: nvdiver M/45/75/260 at August 16, 2012 9:08 AM

5 rounds

Comment #196 - Posted by: myles456 at August 16, 2012 9:29 AM

CFWU x3 (10x ring dips first round only)
BWU

Subbed 10x 55 lbs dumbell swings and 3:1 regular dips to ring dips.

2 rounds + 10 db swings + 10 box jumps + 22 dips

Ernest 42/M/61"/172

Comment #197 - Posted by: twiki2 at August 16, 2012 9:46 AM

Sub 35lb KB and bar dips

8rounds + swings/box jumps/3dips

Comment #198 - Posted by: Grant at August 16, 2012 10:19 AM

6 rounds (28KG KBS) (61.6lbs)
plus 10 kbs
5 box jumps

Comment #199 - Posted by: JR at August 16, 2012 10:22 AM

8 rounds + 3 swings

Comment #200 - Posted by: Michael m/49/5'9"/175/MI Survivor at August 16, 2012 10:31 AM

6 rounds +5 swings
subbed bar dips

Comment #201 - Posted by: DannyG M/45/5'-11/205 at August 16, 2012 10:45 AM

5'9 180 30yr/m
ohs 11111
165 175 185 195-f 195
front squat
200 205 215 2221/2 miss loaded the bar, 235
back squat
255 265 275 285 f 285 f
very disappointed max is 300 and thought after 275 I would have at least got to 300

Comment #202 - Posted by: zak at August 16, 2012 1:04 PM

30kg db instead of kb
5 rounds + 10 box jumps

Comment #203 - Posted by: AGL at August 16, 2012 2:12 PM

Loved this workout. Got all KBS unbroken and all but 3 rounds of the ring dips unbroken. 10 rounds RX'd with 2 seconds to spare XD

Comment #204 - Posted by: Jason H. 23/M/5'8"/146lbs at August 16, 2012 2:29 PM

As rx'd, 8 rounds.

Was feeling a bit run-down today after OHS and ball yesterday. So I tried to go 90% on this one - paced each movement out into 40 second chunks, and forced myself to stand there and breathe. I was at 7 rounds with a little more than a minute left, but I felt good, so I sprinted through one more round. Still a good workout, but I wasn't on the floor afterward. My kip on ring dips felt a little smoother than normal, a pleasant surprise. Still, I started breaking them in round 2.

Comment #205 - Posted by: Mel/39m/5'10"/175 at August 16, 2012 2:37 PM

42/m/185
as rx'd

9 rounds + 2 jumps

Did you all noticed we got our butts kicked by a 15 year old?...comment #130 18 rounds flat! CRAZY!

Comment #206 - Posted by: JackM at August 16, 2012 4:08 PM

10 min., 50 lb. db, bar dips

6 rds. + 8 db swings. Great job Kevin.

Comment #207 - Posted by: mas 55/M/155 at August 16, 2012 4:41 PM

34/m/5'9/213 lbs

9 rounds
Sub'd 45 lb kb
Parallel dips

Comment #208 - Posted by: Blkmamba at August 16, 2012 5:29 PM

9 rounds rx'd
M/52/158

Comment #209 - Posted by: Jud at August 16, 2012 5:32 PM

6 rds w/ 55lb kb.

kettle bells and box jumps are a fiendish combination!

1k run wu 5:00. abmat x 18 after.

Comment #210 - Posted by: kevin o at August 16, 2012 5:32 PM

How could he row better? Use a barbell instead.

Comment #211 - Posted by: Kevin also at August 16, 2012 5:59 PM

rx'd 6 rounds and 10 kettlebell swings and 3 box jumps.

a lot harder than i thought it would be.

Comment #212 - Posted by: Josh M/19/173lbs/5'6" at August 16, 2012 6:04 PM

45/5'8"/165

13 rounds and one kb swing. Only have a 1.5 pood kettlebell BUT my box jumps were 30". It was 100 degrees and i did not properly hydrate today. That usually costs me about 10% of my workout. I went in very confident i would get 15 rounds.

Comment #213 - Posted by: Vaughn at August 16, 2012 6:12 PM

As Rx 8 rounds and 10 kbs

M/168#/6'/38yrs

Comment #214 - Posted by: britishfireman at August 16, 2012 6:25 PM

Age: 19/M/145lb/5'5"

70lb db instead of kb
24 in box
O-ring dips
6 rounds + 10 swings/jumps
Round end on db verrry hard to grip and definitely need to work on my O-ring dips! Big weakness
First WOD ever and felt great will be sticking with cross fit for a long time

Comment #215 - Posted by: Trevor P. at August 16, 2012 6:26 PM

8 rounds
sub/scale with 50# db swings, 15" jumps, captains chair dips.

Comment #216 - Posted by: JT m/39/5'10"/175 at August 16, 2012 10:05 PM

32yrs/M/170lbs/6'

7 Rounds and 8 KB Swings

Substituted gym ring dips for banded dips due to a slap tear injury...

Comment #217 - Posted by: Sam Sang Won Lee at August 17, 2012 3:10 AM

38yrs/M/175lbs/5'11"

10 Rounds + 10 Box - Only had 1 pood at home gym!
Tasty workout!!!

Comment #218 - Posted by: Dantheman73 at August 17, 2012 6:44 AM

2012-08-17: 10@15:58.  Sub-45#kb,1mu/5 rd's. 1:21-:47.

Comment #219 - Posted by: gs at August 17, 2012 9:57 AM

Scaled to Pack
Complete as many rounds as possible in 15 minutes of:
10 Dumbbell swings, 50#
10 Box jumps
15 Dips

8 + 6 db swings (pr)

Comment #220 - Posted by: coyo at August 17, 2012 11:10 AM

subbed RX as follows: 20 1 foot bench jumps, 75 lb db, and 20 regular dips, AMRAP 15 min.


6 Rounds, 2 dips.

Comment #221 - Posted by: JK/m/29/5'10"/205 at August 17, 2012 11:42 AM

9.3 rounds
Subbed:
75# db swings
Regular Dips

Comment #222 - Posted by: Tod M/42/5'10/180 at August 17, 2012 12:37 PM

as rx'd

6 rounds + swings + box jumps + 3 dips

Comment #223 - Posted by: Bells at August 17, 2012 12:44 PM

70# KB

as rx'd

9 rounds + 2

Comment #224 - Posted by: ferb44 171# at August 17, 2012 12:47 PM

7 rounds + swings, jumps, 2 dips

Comment #225 - Posted by: Mavrick at August 17, 2012 1:33 PM

Did this 8/16
5 + 3 box jumps.

Assisted ring dips (leaning) and 35# plate for swings.

Bench press: (x5) 135-155-175-185

Comment #226 - Posted by: Spencerc at August 17, 2012 1:40 PM

6 rounds 5 reps

1.5 pood
20" box

Married :)

23/m/5'11"/171

Comment #227 - Posted by: Logan S at August 17, 2012 1:47 PM

Besides the obvious bar height, chicken wing, and lack of leg extension, there are a few other small things that could be adjusted to help the athelete with his stroke.
1) Lower the feet stretcher from 5 to about 3.
2) Raise the monitor to help keep the head up and the back straighter. Consider covering it.
3) Remove the feet straps. IMHO these are the fastest way to a back injury, save it till race day. This is also the quickest way to fix that small over extension of the back and will help him with learning to let the boat come to him. (There is no reason his quad should be flexed in the recovery nor should his toes be coming off the board, this is a sign of over extension and leads to stretcher slamming in a boat).
4) Lighten the grip to nothing more than a cupped 'C' position.
5) Sit down comfortably on the slide, then scoot about an inch or two back to help with the hip extension at the catch. It's not quite as comforatble, but it should help keep the back strighter through the stroke.
6) Smiling helps, I mean he's not even sweating or breathing hard!
7) A list of focus 20s nearby will keep the pace up and add motivation for the longer peices. Someone telling them to you will help with the shorter ones.

Comment #228 - Posted by: Brad at August 17, 2012 1:55 PM

M/27/5'6"/165

whew!

8 rounds + 10 KBS and 6 Box Jumps

Comment #229 - Posted by: Bobbo at August 17, 2012 2:24 PM

Keep the boat shoes, grow a longer beard, cable clean instead of upright row

Comment #230 - Posted by: Ben K at August 17, 2012 4:07 PM

M/51/188

as rx'd 11 rds

Fun workout.

Comment #231 - Posted by: Mike in RSM at August 17, 2012 5:23 PM

9 as rx'd

208 lbs

Comment #232 - Posted by: lucien at August 17, 2012 6:41 PM

29/m/5'11"/180
As rx'd
6 rds

Comment #233 - Posted by: justaman - liberty, sc at August 17, 2012 8:11 PM

6 + 10 swings

Comment #234 - Posted by: RAD at August 17, 2012 8:46 PM

RX'd 13 rounds and sweaty as hell. Great WOD really worked the mind and will power.

Comment #235 - Posted by: Sean at August 17, 2012 10:36 PM

9 1/3 rounds. Sub'd 75# db swings and regular dips.

Comment #236 - Posted by: scfd1_9607 at August 18, 2012 1:53 AM

9 1/3 rounds. Sub'd 70# db swings and regular dips.

Comment #237 - Posted by: scfd1_9607 at August 18, 2012 1:54 AM

5 rnds + 20 reps

No excuses, just sucked!

Comment #238 - Posted by: Randy H M/46/5-10ish/174 at August 18, 2012 10:52 AM

M/48/5'7"/170 lbs

8 rds 5 kbs RX

Comment #239 - Posted by: Mario Melendez at August 18, 2012 11:57 AM

13 (+3) Rx'd

Comment #240 - Posted by: MarcusG 31 5'9" 160# at August 18, 2012 12:51 PM

8 rounds, 35lb, jumping ring dips

Comment #241 - Posted by: TJ in MT at August 18, 2012 5:31 PM

16 year old male - 125 lbs - 5' 3"

11 rounds plus 4 Kettle bell swings

Comment #242 - Posted by: Coy Ozias at August 18, 2012 6:20 PM

As Rx
7 Rds + 7 BJ

Comment #243 - Posted by: fathertyme 34/m/6'/175# at August 18, 2012 7:17 PM

8 Rds, +5 KB Swings

KB @ 1.5 pood

Comment #244 - Posted by: Dennis M/29/6'0/195 at August 19, 2012 5:11 AM

M/27/5'6"/165

8 rounds + 10 kbs + 6 box jumps

Comment #245 - Posted by: Bobbi at August 19, 2012 5:19 AM

7 1/3 rds

Comment #246 - Posted by: controlfreak at August 19, 2012 8:12 AM

7 Rounds, plus kettle bell swings and Box jump for the 8th. (Finished the dips after time was up).

Modified to 60lb kettle bell.

Comment #247 - Posted by: Arcticelf at August 19, 2012 4:14 PM

50lb kettleball
8 rds

Comment #248 - Posted by: ecp2 at August 19, 2012 5:46 PM

5 rounds + 10 kb swings and 10 box jumps (1.5 pood kb and 24" box)

Comment #249 - Posted by: pickle93 (m/41/6'/183) at August 20, 2012 7:29 AM

5 rounds

Comment #250 - Posted by: Manchild at August 20, 2012 10:32 AM

Subbed 40lb dumbbell swing and regular dips

6 rounds, 10 swings, 10 box jumps.

Comment #251 - Posted by: D. Peterson at August 20, 2012 12:25 PM

7 rounds, 11 reps, awesome WOD!

Comment #252 - Posted by: Apolloswabbie 072 201 48yoa at August 20, 2012 4:03 PM

C-
@ CFS
rx'd
9 + 7 KBS

Comment #253 - Posted by: Jeff & Charity @ CF Snohomish at August 21, 2012 1:04 AM

Rx'ed
6 rds + 24 reps

Feeling some fatigue this morning after deadlift workout yesterday. KB swings were rough. Cardio is still not back to where it was.

Comment #254 - Posted by: gremnatious at August 21, 2012 6:32 AM

1.5 pood KB
24" box
Jumping ring dips, bottom of ring just touching top of shoulder:

7 rd + 10 KB + 10 box jumps

Comment #255 - Posted by: Drew m/44/5'10"/166 at August 21, 2012 6:06 PM

1.5 pood. 3 rounds and one set of swings.

Comment #256 - Posted by: Elliott Harding at August 21, 2012 7:12 PM

7 sets + 10 swings

Comment #257 - Posted by: nsb at August 21, 2012 7:16 PM

m/29/180cm/70kg

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 32# weighted dips

8 Rds + 10 BJ

Comment #258 - Posted by: ukr17 at August 21, 2012 10:33 PM

55# swing 24" box jump & chair dips- 12 rounds + swings and box jumps

Comment #259 - Posted by: steve at August 22, 2012 3:47 AM

8+5 Box Jumps @ 28"
RX'd

This one was tough.

Greg
M/41/5'7"/135lbs

Comment #260 - Posted by: Greg at August 22, 2012 5:01 AM

Warmup:

Crossfit warmup

WOD:

Subbed 70lb DB swings

9 rounds exact

Post-WOD:

100 reps of 45lb bench press

Comment #261 - Posted by: savetheh at August 22, 2012 7:57 AM

M/34/5'9"/155

Did this a few days ago.

Subbed 1.5pood KB.

8 rounds.

Comment #262 - Posted by: Antun Karlovac at August 22, 2012 12:58 PM

5 rounds with 24kg kettlebell, very inefficient box jumps and struggeled with the ringdips... great workout though...

Comment #263 - Posted by: Fredrik at August 22, 2012 2:55 PM

7 rounds
kb 30lb
dips, assisted, 100lb

Comment #264 - Posted by: Chris O. M/42/5'10"/202 at August 22, 2012 4:41 PM

M/22/5'11"/187
6 rounds + 4 swings RX'd

Comment #265 - Posted by: Miles Forks at August 22, 2012 7:40 PM


7 rounds flush

swaped kb for dual 25 dumbell, that's all I had.

Comment #266 - Posted by: darzero at August 22, 2012 9:40 PM

55# kb

7 rds + 7 dips

Comment #267 - Posted by: MikeyPaul - M/30/5'8"/170 at August 23, 2012 7:49 PM

F/42/5'6/145

1 pood, 20" box, band-assist ring dips

6 rounds + 2 dips

Comment #268 - Posted by: mom to five at August 24, 2012 5:59 AM

5 rounds.

Assistence needed for 30 reg dips per round.

Comment #269 - Posted by: pfunk76 at August 24, 2012 12:58 PM

m/38/5'9/183
CFWU-2. Pushups instead of dips 2nd. Superman. Burgener. Row 500m.
7 rounds + KB, BJ & 8 dips.
Stomach hurting about 1/2 way through. Wasn't sure if it was WOD, bad jerky, or still recuperating from last couple week's eating woes.
KB not bad - all unbr - hated thoughts of picking it up again.
BJ not bad, esp in later rounds - due in part to break between KB & BJ. Good job looking toward wall instead of at box. Land on toes on floor, rock back to heels, use arms for momentum & jump.
Dips not too bad. Tried to keep shoulders back. Helped w/triceps fatigue. Pretty broken in later rounds. Kipped on last rep of some sets.

Comment #270 - Posted by: jrm at August 24, 2012 4:54 PM

6 rds/1pood/ skinny red band pullups

Comment #271 - Posted by: Crossfit Girlfriend at August 25, 2012 3:29 AM

Bar too low for rings.

AMRAP 15
10 KBs, 2 pd
10 box j 20"
10 double KB press, 1 pd ea

9 rounds + 1 swing.

Comment #272 - Posted by: Benny M/43/74"/225 at August 25, 2012 2:33 PM

Subbed 1.5 pood

8 rounds

Comment #273 - Posted by: Sinal M/33/5'9"/210 at August 25, 2012 2:55 PM

Bar too low for rings.

AMRAP 15
10 KBs, 2 pd
10 box j 20"
10 double KB press, 1 pd ea

9 rounds + 1 swing.

Comment #274 - Posted by: Benny M/43/74"/225 at August 25, 2012 10:12 PM

8/25 way out of sequence
Sub 55#DB swings for KB
5 rds. + 10KB swings (157/170/153)
KB & BJ unbroken & swings split 5+5. Rested between movements though. Morning WOD & very tired.

Comment #275 - Posted by: Mike Scott M/46/5'10"/190 at August 26, 2012 7:11 PM

8 rd's in 15, 9 total

Comment #276 - Posted by: Pacers at August 27, 2012 9:17 AM

22ish inches on bj
regular dips

5 rounds + 9 bjs
finished the 6th round in 16:47

m/41/5'8/240

Comment #277 - Posted by: phat boi at August 28, 2012 1:48 PM

as rx'd:

7 rounds + 10 KB Swings

Comment #278 - Posted by: dsm19 / 33 / 6'0 / 210 at August 28, 2012 6:31 PM

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24 inch box
10 Ring dips

7 Rounds

Comment #279 - Posted by: Jeff Gebbie at August 30, 2012 6:14 PM

subbed bar dips for rings

6 rounds +8 kb

Comment #280 - Posted by: Greg H m/31/5'8"/155 at August 31, 2012 2:38 PM

M/36/5'11"/195
8/23/12

6 Rounds in 15 minutes:
DB Swings (70 lbs.) x 10
Box Jumps (24 inch.) x 10
Dips x 10
IBP 135 x 10, 155 x 10

Comment #281 - Posted by: Rob S at September 3, 2012 9:12 AM

m = modified dips on bench

Aly 8+5 (20kb/24"/m)
Erin 3+10 (12kb/24"/m) 6mins.
Rachael 10+10 (16kb/20"/m)
Kyle 5+10+10 (12kb/4plates/m)
Sydni 7+10 (12kb/24")
Christina 8+7 (16kb/7plates/m)
Marianne 9+1 (16kb/20"/m)
Meghan V 10 (20kb/20"/m)
Bubs 4+10+5 (20kb/20"/br) 6mins. (2:44)
Chloe 5+5 (8kb/20"/m)
Aaron 4 (12kb/4plates/m) 6mins.
Amanda A 9+1 (12kb/20"stepups/m)
Jacob 5+10+10+5 (24kb/24")
Jason 3+10+5 (16kb/24"/m) 6mins.
Mama V 9 (12kb/5plates/m)
Anita 9+3 (20kb/20"/m)
Ricky 5 + 10 (12kb/20/m)
Mrs. Carey 10 (12/6 plates/m)
Mrs. Pip 9 + 10 + 10 + 9 (12/4 plates/m)

Comment #282 - Posted by: BFCC at September 5, 2012 6:55 AM

6 rounds + 20 reps

Comment #283 - Posted by: SF at September 30, 2012 2:00 PM

7 rounds scaled (shoulder inj)
24k x 4 and 35lb x 3
24" box jumps x10
sub 1 arm press ups x10 (weak arm supporting)

Comment #284 - Posted by: zenoperegrinus at January 31, 2013 5:50 AM

M/29/6'1"/230
17FEB13
rX

9 rounds and 4 ring dips

Comment #285 - Posted by: Ludo at February 17, 2013 12:03 PM

Subbed reg dips
11rds + 10 swings + 10 dips
USAF

Comment #286 - Posted by: Ryan Vaught at February 18, 2013 11:51 AM

9 rounds + 10 KB swings. Great WOD...

Comment #287 - Posted by: Marty at February 18, 2013 4:50 PM

M/35/5'10"/202

8 rounds

Subbed. Parallel dips for ring dips. Do not have any rings, on the wish list
Used 50 lbs dumbbell , no kb

Comment #288 - Posted by: Richie at February 21, 2013 7:00 AM

As rx'd with Bar Dips
6 rounds +KBS +BoxJumps

Comment #289 - Posted by: Matty B at February 23, 2013 9:16 PM

CFWUx2
9 rds
(had trouble counting, think it was 9)

Comment #290 - Posted by: Doug at May 2, 2013 12:34 PM
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