Sick wod!

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

"Like" to comment #2.

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

Go SoCal!

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

My Droid has never heard of a pood...

No rings, any replacement suggestions?

parallel dips :)

Full leg extension before the arm pull.

Pood's about 35 lbs.

Sub for kettle bell swing?

#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.

shave beard to be more aerodynamic

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

No parallel bars either. Any other subs for rings?

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

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

keep the chain level.

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.

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...

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...

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

Shave the beard.

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'....

I'm smoked! Great WOD!

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) ?

M/31/210/72

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

8 rounds + 5 swings

Cues- Legs then Back, elbows tight to the body

Swap that thing out for a boat.

Nice looking gym, looks cool.

Can i sub normal dips for ring dips ?

7 rounds 4 kb swings

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.

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

44/m/176cm/73kg

1.5 pood kettlebell

8 rounds + 5 KB-swings

Kipping ringdips from round three on.

6 rounds rx

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

Travel WOD

3 mile run
100 situps

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

m/32/5'10/83kg

As rx'd

16 rnds + 10 KBS

That was far harder than initially anticipated!

As rx'd

9 rnds + 2 KBS

Great WOD!!!

11 rounds + 14 reps, great wod !

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.

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

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

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

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

10 Rounds at 1.5 pood

FOB Salerno

Whoop!!

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

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.

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.

M/32/5'9"/164

as rx'd

9 rounds

added the gas mask and used 70lbs kb

9 rounds + 4 ring dips. Killer WOD!

m28/6'3"/230

Used 44# kb. 8 rounds, good workout!

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.

28Kg kettlebell

9 rounds + 4 swings

7 rds + 4 KB swings
Sub 1.5 pood

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

1 pood kb, 20" box

8 rounds + 2 ring dips

Germany, Münster

M38/5'11/187lbs

9 Rounds+10 Swings

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

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.

M/25/6'1/16

8+6BJ Rx'd

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

37/m/175
Rx
6rds+27reps

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.

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

As rx'd 9 rounds.

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.

13 rounds + 4 kbs, rxd.

I would replace that shock cord.

7 rounds rx'd

3
Broken sets

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

6 Rounds

75 lb KB, bar dips

6 rounds

7 kettle
7 jumps
6 dips
15 minutes

M/37/188

Whew!! Nice workout!

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!

M/34/6'3"/200

10 Rds + 10 Swings/2 Jumps

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

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

7 rounds + 4 ring

7 rounds

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

M/28/5'9/168

1 POOD KB

7 ROUD'S + 4 JUMPS

10 rounds 1.5 pood need a rest day

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!

For: Trueson: 2 Poods are 70 Pounds

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

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

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

27:03

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

1 Pod Kettlebell
30'' Box Jump
Ring Dips

7 Rounds

M/26/71''/173lb

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.

6 Rounds RxD

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

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

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

m/28/5'11/180

8 rds as rx'd
Smoked me

COP Chamkani, Afghanistan
Elevation 5,600 ft.

8 rds subbed bench dips and 45# db

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....

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!

M/18/145/5'7

8 rounds

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

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.

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

handle to the sternum.

1.5 pood kb. Rest as Rx'ed.

7 rounds + kb + 5 bj

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

m/23/205 lbs/5' 11"

11rds + 4 kbs

7 rounds 1pood parallel dips

M/34/6FT/192

6RDS RX!

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....

14 rds

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

10xEach

8 rds + 10 swings

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

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

5 rounds plus 10 swings + 10 box jumps

9 + 1 kbs
* regular dips, no rings

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

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

19/m/165#

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

Sub'd due to shoulder rehab, did:

10 GHD Sit Ups
10 Box Jumps
10 Pull Ups

7 Rounds + 3 GHD's

7 rounds + 1 dip

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

9 rounds even

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

m/26/5'8/180

7 sets + 10 kb swings and 10 box jumps

9 rounds + 6 KBS.

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

8 rounds

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

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.

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

Great stuff!!!

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.

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.

M/43/5'8"/170

with 1.5pood KB

12 rounds even

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.

m/42/5'8"/175

9

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

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

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

50 lbs dumbell, parrallel bars for dips.

6 rounds

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

7 rds + 8 swings

Age 15 140 pds

Used 2 pood kettlebell and ring dips
with 24" box

18 rounds Flat.

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

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

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.

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

9+4kbs

7 rds + 10 swings

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

M/52/153/1-1-06

From the Archives and Comet

AMRAP 10:00
7 HPC 95#
7 Burpees

7 Rounds + 7 HPC

Consistency

M/41/5'11"/185

7 Rnds + 10 KB Swings

KB Sings at 60#
Replaced Dips with pull ups

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

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

M/37/5'8"/180

9 rds rx'd

9 +1 Box Jump rx'd

M/45/5'7"/200

6 + 9 box jump rx'd

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

5 rnds + 10 KBS

F/28/5'4"/145

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

As rxd
9 + 6 kb swings.

8 rounds + Kb swings

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

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

f/36/165/5'6"

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

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

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

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

7 rounds

9 rounds + 10 KB + 8 box jumps

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

9 rounds

2 pood KB swings
36" box jumps
ring dips

M/26/70"/185

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

8 rounds + Kb swings

10 rounds

sub rings for dips.

killer workout

As rx'd, 9 rounds.

went 6 rds. + 1 extra for me.

3rd xfit workout. I might become addicted

1.5 pood kb swings
26" box

7 rounds + 8 kb swings

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

1.5 pood KB
10 hand release PU's for dips

10 round plus 10 KB swings.

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.

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.

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

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

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

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...

7+10, 1.5pd on KB

M/38/5'8/175

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

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

7rds + 3 dumbbell swing

M/46/195

Used 70lbs Dumbbell

6 rounds + 10 swings

8 round + 10 swings + 5 jumps.

5 rounds + 2 dips

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

85 lb dumbbell
Subbed parallel bars for rings

7 rounds

10 rds + 6 KBS as RX'd

M/30/5'10"/188

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

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

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 :/

8 rounds + 10 swings

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.

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

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

4 rounds + 20 reps

M/28/205/76"

First Rx WOD - feels great

6 rounds + 5KBS

5 rounds + 2

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

5 rounds

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

Sub 35lb KB and bar dips

8rounds + swings/box jumps/3dips

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

8 rounds + 3 swings

6 rounds +5 swings
subbed bar dips

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

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

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

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.

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!

10 min., 50 lb. db, bar dips

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

34/m/5'9/213 lbs

9 rounds
Sub'd 45 lb kb
Parallel dips

9 rounds rx'd
M/52/158

6 rds w/ 55lb kb.

kettle bells and box jumps are a fiendish combination!

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

How could he row better? Use a barbell instead.

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

a lot harder than i thought it would be.

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.

As Rx 8 rounds and 10 kbs

M/168#/6'/38yrs

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

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

32yrs/M/170lbs/6'

7 Rounds and 8 KB Swings

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

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

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

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

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)

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

6 Rounds, 2 dips.

9.3 rounds
Subbed:
75# db swings
Regular Dips

as rx'd

6 rounds + swings + box jumps + 3 dips

70# KB

as rx'd

9 rounds + 2

7 rounds + swings, jumps, 2 dips

Did this 8/16
5 + 3 box jumps.

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

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

6 rounds 5 reps

1.5 pood
20" box

Married :)

23/m/5'11"/171

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.

M/27/5'6"/165

whew!

8 rounds + 10 KBS and 6 Box Jumps

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

M/51/188

as rx'd 11 rds

Fun workout.

9 as rx'd

208 lbs

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

6 + 10 swings

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

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

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

5 rnds + 20 reps

No excuses, just sucked!

M/48/5'7"/170 lbs

8 rds 5 kbs RX

13 (+3) Rx'd

8 rounds, 35lb, jumping ring dips

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

11 rounds plus 4 Kettle bell swings

As Rx
7 Rds + 7 BJ

8 Rds, +5 KB Swings

KB @ 1.5 pood

M/27/5'6"/165

8 rounds + 10 kbs + 6 box jumps

7 1/3 rds

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

Modified to 60lb kettle bell.

50lb kettleball
8 rds

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

5 rounds

Subbed 40lb dumbbell swing and regular dips

6 rounds, 10 swings, 10 box jumps.

7 rounds, 11 reps, awesome WOD!

C-
@ CFS
rx'd
9 + 7 KBS

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.

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

7 rd + 10 KB + 10 box jumps

1.5 pood. 3 rounds and one set of swings.

7 sets + 10 swings

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

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

8+5 Box Jumps @ 28"
RX'd

This one was tough.

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

Warmup:

Crossfit warmup

WOD:

Subbed 70lb DB swings

9 rounds exact

Post-WOD:

100 reps of 45lb bench press

M/34/5'9"/155

Did this a few days ago.

Subbed 1.5pood KB.

8 rounds.

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

7 rounds
kb 30lb
dips, assisted, 100lb

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

7 rounds flush

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

55# kb

7 rds + 7 dips

F/42/5'6/145

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

6 rounds + 2 dips

5 rounds.

Assistence needed for 30 reg dips per round.

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.

6 rds/1pood/ skinny red band pullups

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.

Subbed 1.5 pood

8 rounds

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.

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.

8 rd's in 15, 9 total

22ish inches on bj
regular dips

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

m/41/5'8/240

as rx'd:

7 rounds + 10 KB Swings

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

subbed bar dips for rings

6 rounds +8 kb

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

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)

6 rounds + 20 reps

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)

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

9 rounds and 4 ring dips

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

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

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

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

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