I don't need to walk on thursday. It's cool!

M/5'9"/180
14:27 as rx
After split snatch wod

Good sub for rows anyone?

@2, sumo deadlift high pulls.

@#2...sumo deadlift high pull. I think the sub is an empty olympic barbell x 1 rep per 10 meters. So 50 sd/hp for a 500 meter row, 40 for 400, 30 for 300, 20 for 200, and 10 for 100 meter row.

O.M.G.

Fragmented Karen AND her evil twin Concept-ina ? I love this sport !

15:05..

No offense to Kris Kepler, as I am sure he wasn't coached by an experienced rower, but the form on the erg needs a ton of work. (Even at the 500m set before fatigue would set in)

It would be great if there were some more emphasis put on form for rowing workouts, and that there were comments for videos where individuals performing the demo are sacrificing form (like they did for the comments regarding the wallballs in this demo).

Regardless, excited to hit this one tomorrow, since rowing is my strength :)

After completing this workout, would you recommend lifting afterwards? Or be done for the day? I feel as this is a short workout. Any input will be greatly appreciated.
Thanks.

@8 i would say if you still have energy/or a will to continue lifting, by all means do it.

to #8 Srdjan Suton ;

I am not a Crossfit Coach but I am a NSCA Personal Trainer and here is what I would recommend:
If you feel that this is not enough of a challenge then perform it as a split routine. I.E. do this workout in the AM and then another in the pm. If that is not a possibility then I would recommend a 5-7 min warmup then perform routine then 5-7 min cool down. You must remember that you are performing a significant amount of work in a short amount of time. For instance I will be doing 95lb sdhp for 150 reps and 150 reps of wall ball shots w/20lbs and that equals 14250 lbs 0f sdhp and 3000 lbs of was in 15 min or less. thats moving 9 tons from the floor to my chest or above. So my ultimate recommendation is do ONLY this workout and perform a workout you are familiar with the next day. If you underperform on that workout then this is more than enough, if you feel well rested and perform well then add as necessary, but remember every workout you perform should be serving a particular purpose and be part of a larger plan to achieve a goal. You get stronger and faster when you rest , and the minimum amount of work necessary is the best way to achieve any goal. Whether in life or in the gym, at some point, when we work too much and rest too little we will reach a point of diminishing returns.

Is it just me, or was the demo not deep enough on the wall balls? Not trying to pick at it, amazing effort, just want to get my concepts down.

F/28/5'5"/127

17:08 as rx

F/28/5'5"/127

17:08 as rx

M/33/6'2"?215

17:20 Rx

I tried to move faster, but I failed, still fun :)

@ 8 Srdjan SUTON, These workouts however short are pretty intense.

All the of the WODS are programmed a certain way so you do not get overtrained and can always push out 100%, hence the rest days...

I wouldn't do extra unless it's a skills session on rest days working on my weak points (alot).
Be carefull because tomorrow we might get Linda...:)

Overtraining can me more detrimental than under training.

M/72/210
17:44 with 30 sec rest between sets. It's only my third WOD! Hopefully I'll be able to do them continuously soon.

M/24/6'1/205

17:20 only been at this a couple of weeks

So, the screen on the Concept 2 at my crappy gym doesn't work. Is there a way to roughly estimate how many pulls=1 meter, or something like that?

17:33 - ran instead of row

Sarah: If you know your usual stroke rate and average split time, you can make a rough guess:
Say you have a split time of 2:00 / 500 meter with a stroke rate of 30 strokes per minute, than it is about (500/60=) 8 meter per stroke.

Barbell thrusters for Wallball
16:23

Good work everyone..Option for wall balls??
Thrusters with plate???

18.07 rx'd
Lots of hotties at the gym today, loving life

I may be the first to say it but I know I'm not the first to think it.....Julie Foucher is smoking hot! There!

m/47/185

8ft target

13:51

Used a 25lb Med Ball
17:20

50-40-30-20-10

SDLHP 45#
Wall Ball Shots 25# med ball

m/33/5'10"/165

17:36 as rx'd

m/24/160

Ballwall thrown to partner instead of wall

20:26 rx'd
Some transition time in there from the rower through the gym and a 1/4 down the indoor track to get to a location where I could toss the medicine ball.

Scaled/modified for injury...

Runs subbed for rows at same distance
Double Unders subbed for wall balls

Time: 16:23

22:35 as rxd

15:51 Rx'd

27/m/160/ 5'5"

time 13:51

time 13:51

Sdhp 45lbs
50 40 30 20 10
Wallball 10lbs
50 40 30 20 10
Time 1940
M/5"11/180

19:21 Rxed, what a suckfest.

31m/215/6'
19:22 subbed 45 sdhp for row500m = 50 reps after last nights hero WOD this was brutal

On the road.
I tried to sub today's mainsight WOD with 100m row = 20x50# dumbbell swings and 1x50# dumbbell thruster = 1x wallball shot.  I terribly miscalculated the equivalence and  got about 20min into it before I quit at about 210 reps.  So 20 min AMRAP of db swings and thrusters.

the was a pretty bad demo video. wall ball and rowing form was pretty bad.

Substituted rowing with running.
19:43

Time 23:34

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
14:25
Good WOD
The grass was soaking wet early this morning. It was a little bit of a problem with the jumps because I was slipping a bit on take offs, and I was not sticking the landings occasionally. I eveen wiped out a few jumps at landing... the grass was super wet and slippery.
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. I did the broad jumps in 5 plus 3 burpees, then again 5 plus 3 burpees then 4-5 broad jumps for about 7 feet per broad jump... I was still surprised. My jumps were not as good as last time, but the grass was wet and that had a big impact. Glad my legs were o.k. I've done a bunch of Oly lifting this week and the legs were sore until about this morning.

any sub for wallball ?

15:11 Rx

Gotta do a rest day today due to busy schedule. Will get this done tomorrow though.

As rx'd 14:16. Pretty sore from yesterday!

M / 44 / 192 cm / 85 kg
18:30 as Rx

21:10, as rx'd. ~1:50 pace. 1 mile cooldown jog. Luke

What is the RX wall ball height for females?

I should know this by now .... Thanks in advance!

Can't wait to do this wod at 5:30!!!

17.45

Had to sub 55lb sdhu for row and only had a 6 kg ball

12:34 with 22lb/10kg ball

17:53....Wall balls are a smoker!

M/41/6'1"/180
22:56 Rx

F/41/135 5'3"
22:18 15#wb 9.5'
C2 resistance @ 3
Lots of rest breaks during wall balls. Hack fest.

M/46/5'11"/182

@45 Elad Levi - Sub barbell or dumbell thrusters. Use ~40lbs (e.g. 2 dumbells @ 20# each) to simulate the amount of thrust to hit the 10' target and catch the return drop.

REF yesterday's WOD - what a great tribute! It kicked the dog crap out of me. I had to impose a 40-minute cap due to other obligations; so, even though I scaled (105# Thrusters, 205# DLs, 1.5 pood KBS), I still only completed 5 rounds (~38:00)...and thought I might pass out or hurl more than once.

Thanks to all who posted 9/11 comments. With our drive-thru, short-memory society, I figured most have forgotten what 9/11 really meant. Glad to see some still remember.

Today's WOD ought to make walking an interesting challenge tomorrow. ;o)

M/25/230/6'0"
14:26 RX
UnBroken wall balls…hate rowing.

13:41, as rx'd 13 hours after sevens! Feel awesome now that was a great WOD!

16:08
subbed thrusters 20# for wall balls

good workout

WOOOOOO! That was "fun"!

Subbed 35lb barbell thrusters for wallball.

time 23:10

My legs are mush, very shaky during cool down. Couldn't do the 40 and 30s wall balls unbroken.

subbed 10#

13:29.

19:21 as rx'd

17:45 as rx'd
Did a untimed "Annie" before
Set a PR for deadlift today @300#! any good cues for d/l?

15 minutes, male, 6'1", 15.2 st.

Split the 30 and 40 wall balls

Day 135
M/45/6'0"/189

CFWU x 3

Subbed 40# DB Thruster for Wall-Balls
Time: 17:10

Surprised I could even do a thruster after "The Seven" yesterday.

15:24 w/ hydraulic rower (1 pull = 10m)

M/37/186

15:30(15lbs medicine ball... Heaviest at the gym

14:41 as Rxd
28/M/180lb/5'11"
Broke the set of 30

M/51/5'9"/172
16:40 as Rx

Sub'd runs for rows.

M/31/5'9"/140

Subbed SDLHP w/ 1.5 pood kettlebell for rowing
Time: 26:37

Thought I did okay until I read some of these times. Still early in my crossfit days though.

19:28

Definitely not a WOD that favors short people...

M/36/5'8"/180
16.47 as Rx
Row times:
1.44 500m
1.41 400m
1.09 300m
.51 200m
.24 100m

Protecting a bad shoulder.
3 rds. 25 DU, 25 squats, 25 BE, 25 SU
11:28

Oh everyone did so great! I'm a lil embarrassed, but I am coming off of recovery from jaw surgery so I will give myself some slack.
24:40 10lb ball. I loved rowing until today ...

18:20 RX

15:52 Rx

F/25/5'8"/155

First time doing a main site WOD in awhile! Definitely broke the wall balls up too much, so there is definitely room for improvement! But a great workout none the less!

24:18 using 25lb dumbbells for SDHPs

20:40, ran out of gas!
M/50/165

M/37/6'2"/206
25:45

It was my first timed WOD. I thought the Wallball was much harder than the row.

14:42 rx! Harder to do than to read overall very good! Better that Kelly!

44/m/176cm/73kg

Sub'd dumbbells thrusters 22 pound each, for wall ball shots.

14:36

Sprint start rowing tipps helped with the short distances.

Good WOD!
Time 14.35!
A bit rubbed down after a heavy 5 k row yesterday.

sub DB thrusters @ 20# for Wall ball
Rows Rx'd
17:18
Killer WOD
Thanks Crossfit

m/41/6'4"/230

14:31, with 11# ball.

f/37/5'4"/145

14:56
Scaled WBS - 35-30-25-20-10 with 12lb ball because that's all the gym has!

11:35 with 11 ball

ESPN 2 Coverage? Is that a misprint? It's not in my local listings.

21:20 as RX'ed

M/35/200/5'10"

Not bad after after yesterday's WOD and then a flag football game last night and then a 4.3 mile mud run this morning.

Huaah Army Crossfit

12:47 as RX'ed

M/34/5'11"/190

Josh M/16/5'10/245

As rxd 24:58

14:10 as rx'd.

good to see kris getting some mainsite love.

2012-09-12: Sub 400m run/10 wb's/10 GHSU's. 15rnds in 49:45.

m/51/6"0"/172
18:31

13:21 RX'd

20:16

after a week of lobster, beer and golf in P.E.I.

longest run of wall-balls was only 20

breaks were epic

Thanks

Wow! I knew I would come in slower than most but that was ridiculous.

26:37 RX'd

16:53 - Felt great! My Chief was in the gym today asking what type of workout I was doing. I told her about CrossFit and we may have a new member. Great workout!

m/21/5'8/160

For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

Time: 16:26

as rx'd - fun WOD !!

15:58

m/52/162

M/43/205/6'3"
As RX: 18:02
Wow, shaky hand writing for 2 hours after while back at work. Cool workout!

22:04

50,40,30,20,10 Wall Balls using 12lb. med ball.

50,40,30,20,10 subbed SDLHP: 65lbs.

Did 100 extra wallballs afterwards to match total weight thrown as Rxd.

m/6'2/220/36
55 kb sdhp for row(50,40,30,20,10)
13:06

14:05 RX'd

17:55 (run for rows)

100 sit ups

M/52/190lb

F/51/5'6/125
Subbed run
50
40
30
20
10. Wall balls broken 23# ball
Killer 23 min

F/42/5'8 18:35 RX

21:47

Subbed runs for rows
12 lb medicine ball

18:46

sub row for sdhp 19kg
20:50

M/35/5'4"/146lbs
As RX'd
17:19

16:50 good wod!

16:24.

m/40/5'11"/165

19:04 Rx

retired army 1SG
clarksville, TN

M/41/5'10"/175

17:10 Rx.

Kept row at 30 s/m or better, L 10.

I probably took too many breaks during wall balls, but then again I never imagined a WOD where a wall ball would feel as though it were crushing me.....

Great WOD!

M/38/6ft/195

20:12

Hate when someone steals the only rower in the middle of a WOD.

M/37/6ft/195

20:12.

Stop stealing rowers in the middle of WOD!..thats what I get for CF'in in Globo

M/44/185

As rx'd:

17:29

More better faster

(45# SDHP, 45# Thruster) each
50reps
40
30
20
10

33:15

m/42/5'8"/175

Subbed SDHP for rows

20:49

Subbed run for row - 18:48

M/30/6'1"/220

Subbed 400m run for each rowing set. 20lb wall ball. 18:02

16:24

Ran instead (500m, 400m, 300m, 200m and 100m)
16:11

18:45 as Rx'd
Have to admit I am very happy with my time, I am not able to do as Rx'd very often.

This one rocked.

As rx'd
Matt 15:00
Sebastian 14:05

m/41/5'11"/200lb

subed 45lb sumo deadlift high pulls

21:28 min

as rx'd

17:30

Run 1000 m
50 WB
Run 800 m
40 WB
Run 600 m
30 WB
Run 400 m
20 WB
Run 200 m
10 WB

Time: 28:34

M/22/6'2/213
Subbed SDHP for rows
20.36

28 min
subbed running on treadmill 5.5-6.0 for the same distance
#12MB for 8, height all my sets were broken

very tough workout!

sub'd 45# sdhp & 12# wall ball
14:30

CFWU (no PUs, rt peck shot)
22:18
(16# ball)

19:27 as rx'd
F/165/5'6

26 / M / 5'9" / 140lbs

12lb wall-ball shots x35-30-25-20-15

21:23

Wall-ball was tough.

m/187/age 33
time 14:45

Only had a 12# ball.

13:29

M/195/5'10"

21:30

SDHP's instead of rows, and thruster at 45lb instead of the wall-ball shots.

15:44
Had to sub SDHP for row and the gym only had a 15# ball

M.37.174

As rx'd

17:53 (including transition time)

15:34 sub 15 lb ball ( heaviest one at the gym)

Good WOD

Male
22
180 lbs
16:30

M/28/5'7/155

17:22 as rx

M/31/6'/189
20:52 as RXed

M/41/191

22:36 as rx.

Rower on 5. Wall balls really suck.

12:40

Using homemade wallball (24.5pounds)
Awesome WOD!

17:04

Scaled wall balls to 7kg

Hi, 1st time at WOD from UK.

Hit 20x wallballs all the way through.
16:25
Now hooked !

25th Birthday WOD from Tarin Kowt, Afghanistan.

25m/6'1/205

16:32 Rx'd

Little bit sluggish after the big breakfest I had, but I powered through without a visit from Pukie.

SDHP #45 instead of rowing

Time- 19:05

Not near as bad as I thought it was going to be.
Although I had rubery legs once I was done.

M/49/69"/260#

Sub'd dumbell thrusters with 30lb dumbells for wall balls, otherwise as RX'd

22:25

M/52/180#

14.52 sub'd thrusters

15:01 as rx'd and at a 10' target

M/6 ft./170/30 years old today (yippee)

14:40 as Rx'd

16:45

12 lb ball

16:12 as RX'd

19:35 as RX'd

m/42/70/195

CFWU x 2
OHS up to 135 x 3

500m row WU

15:52 with 25# ball

Subbed SDHP w/ 44# kb for row, 15# ball for wallball
18:17

13:30

F/46/5'4"/160. 18:36. As Rx'd.

no target and only a 18# ball
no warm up

14.04

As rx'd

20:43

20:21

18:43 with a 25 lb slam ball.

m/40/74/205 14:37 as rx'd

Julie Foucher was one of the main reasons to watch the Games!

m/34/75/205 14:33, no 20lb ball available, so used a 16lb.

I am never significantly faster than others on this site, wondering if the concept II was off. Is there a way to calibrate the concept II?

M/5'10/185

13:45 Rx

was supposed to be a rest day today until one of our members talked me into this one

his time 13:31 Rx

M/5'7/174

13:56 Rx

Second session of then day. Now my legs are hurting! Love it!!!

16.15 Rx.

First time I've posted a WOD time that seems somewhat reasonable compared to everyone else here!

5:30 AM
50-40-30-20-10 cycle
SDHP's for Rows-45# bar
Thrusters for wallball shots 45# 21:22
5:30 PM
50-40-30-20-10 cycle
Burpees/Lunges with 45# bar(wanted to do oh but arms refused): 21:42

6:30 PM Bath tub soaking aching legs, playing Navy Ships with my 7 year old.

Getting frustrated during the burpee section. It just seemed like they were never going to end.

Subbed SDHP for rows (did this one at work)

18:19 (pr)

Did this yesterday.

12:21 Rx. Wallballs are my dojo, one of the few exercises I can say that about lol.

Good solid WOD to work on my wallballs. Compared to the comment above me, wallballs are not my "dojo" lol but I gotta work on them lol 16:40 RX'd :)

25:56, subbed 15# dumbell thrusters for wall ball.

15:49

M/36/195

~30 min, only had a 2kg ball rather than 20lbs.

First workout back after about 3 years out. Just glad I got through it.

Fun!!!

19:28

f/29/5'6"/127

Time for a break
Painful and swollen ankle, No idea what or how it happened. Doctor said its sprained; Ice, elevation and a 5 day rest
M/54/6’/204

Used a 16lb ball. Completed in 14:31

Subbed 1 45lb SDHP per 10m Row.
Subbed 45lb Thrusters for Wall Balls.

Time: 22:37

This got hard quick after the first round. Felt like I was stopping to catch my breath way more than I was actually working.

this is only my 4th wod just started crossfit. finished in 16:25 but i only used a 10 pound ball and did cable rows with 50 pounds, was that to light?

M/50/5'11"/185
13:10

Timer died 15-20 min???

Rx'd

14:36

Great Wod

RX 13:35 and loved every second!

m/29/72kg/1.75m

13.36 w/ 7kg ball (15lb), was all we had :/

16:37 rx. @ CrossFit Stacked Johnson City TN

12:00

m/26/5'10"/188lbs

17:07 as RX

My first WOD :)

M/5-9/195 19:02 Rx

M/44/5'11"/195

500m run
50 20# wall balls (9')
400m run
40 20# wall balls (9')
300m run
30 20# wall balls (9')
200m run
20 20# wall balls (9')
100m run
10 20# wall balls (9')

~19:47

Subbed SDPH's for row.

18:23

F/42/5'6"/145

50 SDHP, 35#
50 wall balls, 14# to 8.5'
40 SDHP
40 wall ball
30 SDHP
30 wall ball
20 SDHP
20 wall ball
10 SDHP
10 wall ball

16:14

m/58/6'4/235
rx
17:47

16:54

500 M Row
15 Dumbell Thrusters
400 M Row
15 Dumbell Thrusters
300 M Row
15 Dumbell Thrusters
200 M Row
15 Dumbell Thrusters
100 M Row
15 Dumbell Thrusters
12:50
Good Workout

What does "m/58/6'4/235" stand for?

Male 58 years old, 6'4 tall and weight 235 pounds?

Julie is smokin hot! and i love seeing Annie hot on her tail too, what awesome women!
But i hope that goop on her knee is paleo.

13:43 Rx'd

* rounds of 50, 20 & 10 wall balls were unbroken.
* damper raised from 6... to 7... to 10.

14:57 for me.

16:20 AS RX'D

16:38 rx'd. Felt very tired today.

14:39 as RX'd

I did 14:39 as RX'd - Wall Balls are my wheelhouse

17:38 with 45lb thrusters for wall ball

13:05. Threw 20 lbs. medicine ball straight up (versus against wall).

30 / 205 / 6'1"

12:22 RX, here in Copenhagen, Denmark

12:22 RX here in Copenhagen, Denmark

11:21 as rx'd
m/28/5'10'/175

Only 500-50-400-40-300-30 then gym taken over by Cardio Mafia. 8:23 w 12# ball.

as rx'd

14:14

17:53
PR first time
210lbs

37/m/175
Rx 17:00

38/f/136
12#ball rx
18:55

M/43/5'8"/170

RXd 14:38

As rx'd 16:31

M/24/6'-2"/215

Rx'd @ 13:20

Redid this Saturday - 13:36.

Warmup included 9-7-5 situp-dips = 1:18

As rx'd - 16:40

M/44/5'9"/190
Rx'd @ 17:01

row was easy even at fast pace...the wallballs were the gut shot!

13:41 rx M/31/204

17:22
Subbed 12-kg dumbbell thrusters for wall ball and 12-kg dumbbell sdhp for rows. Done on balcony.

m/23/5'10"/176

16:42

subbed 40# thrusters for wall balls. need to get a basketball to make one.

otherwise as rx'd

M/43/6'3"/258#

As Rx'd w/22# wall ball to 9'8" ceiling

18:04

Great WOD

M/22/5'11"/185

18:18.1 RX'd

I must be the slowest person to do this...30min Rx'd

35 y/o M, 5'6" 166 Lb

18:37 Rx at Crossfit Dewitt last night. I could barely get up off the ground afterwards.

Round of 500/50 rx'd
Round of 400/40 - homemade 20lb ball busted. did about 10 with sand in my eyes, stopped and taped it, did a few more, more sand in eyes, picked up my heavier 25lb ball and did the last 15
Round of 300/30, 200/20, 100/10 - rx'd row, 25lb ball

17:57

mean workout

19:44

sub 45lb thrusters for wall ball

M/25/5'9"/160

22:56

Did 9/17/12

M/41/6'1"/225
15:47 Rx

M/42/6'/240lbs
As Rx 15:58.

Combining the two things I hate the most on a day I feel absolutely terrible.

F/25/5'3"/117
20:17 Rx

21:09

Wall balls..my worst
but this makes it better!
WHEW

Warmup:

Shoulder mobility
DUs
3 rounds of:
Front squat x 15
Push press x 10
Burpee x 5

WOD:

17:36

Post-WOD:

10 minutes of handstand holds

23:52 sub wall balls w squats w 12# med ball

as rx'd 17:53

18'27"

m/42/162
19:37 as rx'd

M/35/152lbs/5'9"

18:19 as Rx'd

20:38 as rx'd

m/29/180cm/71kg

For time:
Row 500 meters
50 Thrusters, 20 pound barbell
Row 400 meters
40 Thrusters, 20 pound barbell
Row 300 meters
30 Thrusters, 20 pound barbell
Row 200 meters
20 Thrusters, 20 pound barbell
Row 100 meters
10 Thrusters, 20 pound barbell

16:48

Run .5
50 30# Med Ball Slams
Run .4
40 Slams
.....
13:00

Buy-in: 5x5 sq at 235#, sp-4-3-3 at #110

WOD (subbed 20# dbs)
13:41

Split first three sets in two. Pretty smoked.

As rx'd:
24:20

14:50 As Rx'd at Bagram AB, Afghanistan

used 13.2# without a target

17.4

As rx'd, 16:03.

Two of my favorites (not). Rowing went fine, averaged a ~1:52 pace. Wall ball was the gasser it always is with me. Broken 30-10-10 / 25-10-5 / 15-10-5 / 10-5-5 / 10. Was shooting for 15 minutes, but just couldn't hold the pace at the end.

13:02 as rx'd

No wall, so just threw the ball up in the air. Partitioned into 10's, so that's an opportunity to save some time in the future. Also used a really crappy erg that kept slipping...not the best. Completed the "290" bench workout before though!

M/27/5'11''/200

m/38/5'9/180
17:48
Stroke rate good on rows. WB too slow but felt tech was good.

love it

18:05 as rx'd

rxd

18:56

m/41/5'8/240

52/m/186

Rx'd. 19:47

did 1 1-pood KB swing = 20m row, and did 1/2 of wall ball shots (so it was 25-25, 20-20, etc.)

11:14

18:09 19.12.12
sub SDLHP for row (100m = 10)