Wow great work.

I was hoping for Barbera, but this sounds fun.

Oh man, watched the extended footage for the first time ever.

So we're clear, they're HOT! ;)

Due to lack of shoulder mobility, what we be a good sub for the overhead squat? Awesome WOD!

Wow this took me about an hour to complete. Pull ups were hard, the rest wasnt bad. BTW just started doing crossfit last week

beautiful ladies!

Andrea, next time you do deadlifts try to lower your butt more on your setup. One execution your shoulders and hips should rise at the same rate until the bar passes your knees, then open your hips fully. you crushed it, now fine tune your form.

"on" execution, not "one"

more crossfit p*rn...but who's complaining? not me!

For shoulder mobility check out mobility WOD.com. Kstar points out it may not be your shoulders. Otherwise the sub is Fran.

Crossfit Porn. Those girls are hot!

I wish they would go slower so the video was longer.

dang, all i got to say.

What better WOD demo than this one with two beautiful and fit ladies that crushed the WOD!..Crossfit porn indeed!..

Go Connor !!!

Why do you still not post the women's prescribed weight even though there are lots of women doing crossfit? In fact I see more women than men at my box....

wow...

My wife asks the same question as Linda nearly every day.

AWESOME!

I am male about 6'2 and 178 lbs. I hurt my wrist lowering the barbell while doing clean and jerks. Would anyone recommend wrist wraps and why? I feel as if I will get used to them then when i don't use wrist wraps, my wrist will weak. If i keep working out with wraps my wrist will become weaker compared to the rest of my body. Any advice would be greatly appreciated.

@ James R --

I have chron

@ James R --

My two cents...

I have chronic wrist problems myself. The things that made the most difference for me are forearm stretches and wrist 'posture' while overhead. I'm not sure exactly why stretching the forearm/wrist in the direction that used to be problematic is now the fix, but I tried it because KStarr is always saying work down- and upstream of the problem. Also, just being aware of the positions that hurt and avoiding them makes a big difference. Obvious, I know.

I still use wrist wraps when going heavy or doing a lot of volume. You'll get weaker if you sustain injuries over and over than if you use wraps on occasion.

@ Linda & Travis:
I believe the Rx'd weight for females is 65% of the weight posted as Rx'd. Can anyone confirm or correct me if I have it wrong?

@ Andrew

I use Chron for my injuries wrists too.

wod demo:
Fuuuuuuuuuuuuuuuuudge!

So keen!

So so so so so HOT!
Wish I was nearly as good as those girls are.

m/47/185

8:52

Today is the first day Ive felt the need to watch 'extended workout video' in HD, I'm not quiet sure why?

8:46
225# ddlft
100# ohs

I need to get to that gym...there just seem to be hot crossfitters everywhere.

TEAM B!!!

10:00 Rx'd... had to take a couple of breaks to shake out my wrists as well - no wraps and i forgot my tape.

M/24/180lbs
180ddl
90os
14.04

M/44/5'11"/195

21-15-9

225# Deadlifts
OHS (5@135#, the rest at 115#)

17:59

M/20/198cm/90kg
17:30

225 dl
115 ohs
12:45
M/27/160/5'5"

So do i take a break in between sets. Seems like it aint much work in one workout. Im new at this crossfit.

Have just one bar at home
52lb dumbells lifts, 95lb OH squats
11'28

Subbed 95lbs for OH squat
225 lbs for DL
16:08

@ Linda, Travis, and John. I believe the formula for women is about 70% give or take 1-2% for the final calculation. e.g. 135/95, 95/65, 65/45, 1.5 pd(53)/1 pd(35), and so on.

M/32/225/6'4"

9:30 Rx'd

M/33/5'10"/165

Deads 185 pound

Ohs 95 pound

time: 7:13

Soo I'm supposed to workout after that demo...

10:54 - Scaled OHS to 95 lbs.

They usually post the women's weight on the crossfit brandX website. Click the "start here" button on the left column of the main site, choose brand X option, then select the WOD thread.

First, really, guys? Ok we get it already...

46/F/5'4"/160. As rx'd. Deadweight lifts (135#), overhead squats (55#), 9:05.

As Rx'd

11:09 @ 4,000ft

M/24/5'9"/184

7:12 rx'd

m/29/6'/190

-watched demo
-10:45 rx'd
-watched demo
-cool down
-watched demo
:)

Deadlift 115
OHS 45
6:40

as rxd

14:31(pr)

modified OHS to 95#
7:04

7:54 as Rx'd (PR)

For those folks asking for a "woman's Rx'd" weight:

There is one Rx'd weight posted every day on CrossFit.com. If there has been a woman's weight posted for anything other than a competition (eg. the Open) over the last 7 years I have missed it, and I have been on this site literally every day for 7 years. Weights other than those posted are scaled loads as far as the CrossFit.com WOD goes.

Why? 'Cuz.

Agree or disagree, until the programmers change their minds that's the answer. Be angry at them, or be angry at me, it is what is is and has been.

Weights too heavy for most women? Yup. Is there a "standard" that typically applies from which women might start to consider their load for a particular WOD? How can you find this if it's not gonna be posted?

You can do what I did, what almost everyone did back in the day: explore the resources available here on CrossFit.com (and linked from CrossFit.com) for free. Click "compare to" and see what most fit women used last time. Click"Start Here -> BrandX Scaled WOD" and see what Gawrddog has posted for the sugggested women's weight. Go to the "Message Board" and look up any of the hundreds of threads that apply. Do a little math on any of the suggested "Women's Rx" and come up with a multiplier (I've found 70% to be consistently accurate) and just use that each time. Look at the difference in loads between men and women at the Games, do the math, and apply that (not surprisingly, ~70%).

Self-sufficiency is the third pillar of CrossFit when you are doing it on your own from CrossFit.com as I did for the first 6 years of my journey. At least until the programmers change their minds.

As rx'd 10:24.

#33 the workout is completed for time so you do this as fast as u can without loosing form. if u go all out I think u will find this is plenty of work.

5' 10"/190/16 years/ 7:51 rx

M/25/5'5/140

225 DL
90 OHS

13:09

14:11 @ 115 lb. OHS
DL as rx'd

What will it take to get HQ to finally post Women's weight on main site? It's insulting and alienating.

Jeff @ 2.0
6:59

14:07

OHS scaled to 105 lbs.

Back home to barn in upstate NY!

Whoop!

I might watch this twice

30m/216/6'
20:38 as rxd
Deadlifts were no big deal but over head squats were horrible couldn't do more than 6 at a time, something to work on

Why there are no "women's weights" on the main site:

http://journal.crossfit.com/2011/12/inferioritydiscussion.tpl

205# DL
115# OHS

19:35 (terrible!)

DL round 1: 15, 6
OHS round 1: 7, 5, 3, 3, 2, 1
DL round 2: 10, 5
OHS round 2: 6, 5, 4
DL round 3: 9
OHS round 3: 5, 4

#33 (Michael): Take breaks as necessary. The goal is to finish the entire workout as quickly as possible.

Male / 6-3 / 230 / 31 years old

Deadlift 225
OHS- subbed 95 lbs
Time: 11:43

Hope this doesn't post twice, but ok guys, we get it... Really?
46/F/5'4"/160
21-15-9 scaled but rx'd, Deadweight lifts (135#), overhead squats (55#), 9:05.

Short and great WOS:)
Time 6.37
Had to sub OHS for back-squat!
My leg was beaten after a heavy workout ysterday

Thanks for the insight Tony B. I guess for all of us mortal women out there we will just have to keep going to brand x for the womens prescribed weights.. have done that extra step for two years now, guess I can continue to do it for the rest of my mortal life.

This one ZAPPED me!! M/186/37
210 DL
115 OHS

16:42... Good one!! Happy CrossFitting!!:-D

8:37 as Rx'd

after first 11 135# OHSs I scaled down to 95#

13:25

Thanks

Dumbell Complex: 4 rounds for time (30#, 35#, 40#, 45#) - 5:30

6x Upright Rows
6x Hang Snatch
6x Thrusters
6x Bent Over Rows
6x Snatch

70kg dl
30kg ohs
9:56

Made up yesterday's Angie this morning.

22:59 (PR)

All push-ups chest to deck.

Linda (#64),
Mortal? I'd say if you take that attitude, you'll always be limited by what others say you can and cannot do. I hope that works out for you.

I think sometimes people need to step back and remember this is all FREE! CFHQ doesn't owe us anything, there is countless amounts of reference material all throughout this website. Sometimes you have to search around for it. Complaining about a free resource just perplexes me?!?!

M/28/5'9/170

13:32 Scaled OHS (95)

My favorite and my goat all in one..

225lbs Deadlift
90lbs OHS

13:16

M/31/6'2"/200

Scaled to 80 and 45 kg

13:58

Can these two girls do ALL the WOD DEMOS!?
And why are people getting so upset about posting a "women's prescribed weight". Do what you can. I don't need someone to prescribe a scaled weight when I need one. Just work and get better; stop trying to satisfy your inner "baby" (not to say child)with a meaningless "Rx" notation next to your score... It's not important,grow up!

Shoulders were holding me back on my ohs today

Scaled - 185 DL and 115 OHS

11:19

8:23 Rx'd 225lbs dead-lift 135lbs overhead squats. My goal was to beat one of those amazing ladies. I fell short but, they sure did look fine as hell......... KCCO.

29M/5'11/187

1st WOD ever. Modified down to 135 DL and 45 OHS, 8:56. Hoping to get to rx weight within two months.

I honestly never knew mainsites reasoning for not putting the women's prescribed weight. I am glad Tony linked that crossfit article. I also am experienced enough to know that I will never be able to do the RX weights the mainsite puts up, so for me I like to see the women's RX so I know how to scale for me. I am not out to impress others, only myself. I would seriously injure myself competing with the men at my Box. So if that is limiting myself so be it. Two years crossfitting and stronger than ever and injury free. Working pretty well thanks Tony.

M/42/207/70"

21-15-9

DL 205
OHS 115

Lower back is smoked.

12:38

M/48/6'-0"/210#
225# DL
95# OVHD SQ
13:30

M/26/5'11''/180 lbs
6:49 Rx

f/43/180/5'10"

First wod as a 43 year old.

I can not do the workout as prescribed.... so I used my women's weight calculator (the one in my head that after more than 3 years of crossfit can pretty much find 70% instantaneously) and realized I still couldn't do the OHS at 95#... so I then warmed up and found a weight that I figured I could manage.

155 lb deadlift
80 lb OHS

time: 8:56

Perfectly scaled and I'm happy because 80 lbs is closing in on 95.

I should have gotten my husband to film me just to see if I'm anywhere as HOT as those women in the demo.....

ahhh...

Maybe it's just as well he didn't :-)

M/35/6'0"/210#

225# DL
95# OHS

18:56

Need to build my strength for OHS

M/26/6'2"/210

21-15-9

225# Deadlifts
OHS (4@135#, the rest at 115#)
[PR]

17:50

44/m/176cm/73kg

21-15-9 reps of:
100 pound Sumo deadlift high pull (45kg)
100 pound Overhead squat

7:34

21-15/6
5/5/5-10/5
9-9

Done at home on wooden floor with a glass door closet behind me. Dropping the bar was not an option.

Practiced the kipping swing on the pull-up bar to open up my shoulders for the OHS. Worked really well.

Last time:
185 pound Deadlift (84kg)
95 pound Overhead squat (43kg)

6:32 PR

9:19

M/22/5'7"/150

DL 225
OHS 115

10:35

Linda (#84),
I'm genuinely glad to hear how well you're doing. My point is simply that I don't know anything about you. I don't know if you're 18 or 80 or anywhere in between. I don't know if you're 4'10" and 90lbs or 6'4" and 220lbs or anywhere in between. I don't know how long you've been CrossFitting. I don't know if you were a competitive athlete and in what sport, or have injuries or diseases or any other condition.

All I know is that you're female, and I refuse to say that fact alone means you can only handle 50-70% of what "men" do.

m/41/6'4"/229

12:40

225# DL
95# OHS

Regarding RX'd weights for women; if one wanted to be, shall we say, snotty; one could go on a rant that the mainsite doesn't post scaled weights for masters, kids, etc. So, as "bingo" pointed out, there are many resources available for recommended scaling. For women, it happens to be about 70% of the men's weights. But, keep in mind, that is for the more fit female CrossFitters.

Your average "Jane", especially if new to CrossFit, may find 70% of the men's weight to be way too much. She may want to take 70% of the women's weight (or 70% of 70%) which comes out to just about 50% of the posted men's weight.

What about Masters? Similar calculations should apply based on INDIVIDUAL ABILITY. For me personally (M/46/5'11/180), I go with 75-80% of the posted weights, depending on what the lift is. I'm stronger in some areas than others. Again, depending on the WOD, I occassionally push through the actual posted weight, but accept that my times, reps, rounds, etc., will not match up well.

Bingo noted self-sufficiency. Surely, if you're ambitious enough to CrossFit (using it as a verb), then you're not to lazy to break out a calculator, stubby pencil, slide-rule, etc.

Now get to work!

14:45 scaled ohs to 115#
M/21/5'9"/155

Tony, thank you for the link. But I question their line of reasoning. If posting a women's weight is seen as an artificial limitation, then why doesn't the same hold true for men? One could ask why post any Rx weight at all? If the reasoning in the video holds any water, then HQ shouldn't post weight period since there are bound to be a few who can do more.
Don't get me wrong, I value Crossfit and HQ has changed my life. But the line of reasoning posted just doesn't work. If this was the true rationale then the games would separate men and women with a lower set weight for the ladies.

9:00
scaled DL 95#
subbed air squats for OHS

10:24 as RX'd,

40/205/6'1

Tony B and Bingo, thanks for all the amazing info. This is a great website and thanks fory our effort in putting up awesome WODs. I can't do all of the exercises and have to wing it by making up my own WODs at times, but keep doing what you do. The more experience one gains in this workout or any other, the easier it is to guesstimate the weight that you can handle and accordingly adjust those weights. No big deal. As long as you max your effort in any exercise and race yourself in any WOD, you can't help but improve and be healthy, which is the ultimate goal. I'm so glad they don't have pink weight plates at the Coast Guard base gym! I'd never use them... 'Nuff said.

M/43/6'1"/183 lbs.

225# for deadlifts

Rx'd 135# to 95# due to shoulder.

11:32

JPZ (#97) and Andrea (#99),
The point is that EVERYONE needs to scale according to their ability and training needs. Men of all ages need to scale. Even top athletes will scale at times because of a weakness or the demands of a cycle. Knowing when and how to scale is a vital part of CrossFit. Going by some predetermined formula is an epic FAIL.

The workout is a starting point. Gender alone is never a reason to force a scale. And if you were to scale for gender, where do you draw the line? Should Cindy be scaled for women? What about Annie, or Nicole or Michael? How about Run 5Ks? or Row 2Ks? Murph? 30 muscle-ups for time? Do they get scaled solely because of gender?

And why stop there? Maybe we should scale women's votes and salaries across the board also. Remember, this is science!
http://www.youtube.com/watch?v=y6hx1nXe41A

(And Andrea, the question about the Games is answered in the video. Competitions require rules that training prescriptions don't. Totally different dynamic.)

f/30/5'5/123

and here comes the scaling... wrist and shoulder issues this week, thus DL 95#, OHS 75#

8:58

225# DL
95# OHS

10:22

It seems everyone can do 225# deadlifts, but only a small percentage can do 135# overhead squats. There's a definite form issue here.

#109 - I have had that issue since I started crossfit. Its how uneven my strength is, and therefore my balance.

Anyway, as rx'd 13:02 though I do not want to count it as I do not feel I was going low enough on the squats[yes, I am working on that and everything else]

gal here, and i like that it's one weight -- i don't interpret the one posted as the "men's weight." the majority of men need to scale this stuff too. i see this as a standard worth working towards -- wherever you fall on the gender spectrum, male/female/trans...

M/28/180lb/5'9"
185 deadlifts
95 OHS
8:30
Couldn't do the weight, because I can't drop the weight at the stupid gym.

While I can see both sides, and have often pushed myself harder to try to make a box-determined and often more attainable women's Rx'd for the satisfaction of having an Rx by my name - an incentive that psychologically isn't there if I'm just scaling against a much more unattainable generic or men's Rx, my coach at Rock Creek CrossFit usually guides his suggestions on weight for how many sets or reps we should be able to do unbroken. This is another psychological cue to help people push themselves without putting an arbitrary weight.

Another point - is RX necessarily a ceiling? I don't think having a women's RX limits them to pushing themselves beyond that if it's too "easy". But having one does give the majority of women (who represent 50% of the population after all) an objectively determined benchmark to shoot for.

If gender alone is never a reason to scale, then why do the majority of affiliates prescribe separate weights for men and women? I can tell you why - it's to give women a goal, a realistic target, and a starting point for further scaling. Also to avoid the alienation that comes from listing only one Rx - which implies that CrossFit is really designed for men / with men in mind. (Since any main site WOD repeated in a HQ competition has used the main site weights for guys and a lower weight for women.) If the women's Rx weights are too easy for a certain female, i'd expect her to scale UP, the same way I'd expect a guy to scale up if the rx was too easy for him.

We usually give our members a men's and women's weight for all WODs. As several have said above that is just a "guideline" for people to scale to their own abilities. But I do understand the want for a specific number for women. It is very frustrating doing a WOD and coming back to see that the other women did it 5 or 10 lbs heavier and now you feel like you just can't compare your times. So I think the biggest concern we run into at our box is feeling like they can't get a good compare when the women of CrossFit are doing it at all different weights. Most men will do the WOD at prescribed and don't go over that even if they are capable. So it would be nice to have a specific number to work to and have a good compare among other women CrossFitters. Although we have been doing without it for this long....

8:35.

Is it a rule in the Reebok Games that all competitors as well as officials/judges must wear Reebok shoes?

4:50

Lack of posting WOMENS WEIGHTS.
Ladies, the progeammersa put upthe great stuff. Its upthe togreat you tito select achievable goals forand each wod. scaling the posted weight according to your 1RM for the lift, OR as a ratio of your bodyweight, that is your best bet. Advanced athletes: Personally, i recommend to pick a man that shares the same bodyweight as you, and do your best to crush that man on every WOD. choose your challenger quietly and wisely. Its great fun, and very satisfying, shhhhh!

Lack of posting WOMENS WEIGHTS.
Ladies, the progeammers put up great stuff. Its up to you to select achievable goals for each wod. scaling the posted weight according to your 1RM for the lift, OR as a ratio of your bodyweight, that is your best bet. Advanced athletes: Personally, i recommend to pick a man that shares the same bodyweight as you, and do your best to crush that man on every WOD. choose your challenger quietly and wisely. Its great fun, and very satisfying, shhhhh!

as rxd wit breaks 9:02

m.32.69.170;
10:00;

21 135lb DL 1:30;
15 135lb DL 2:00;
9 185lb DL 1:00;

9 95lb OHS 1:30;
6 95lb OHS 2:00;
6 95lb OHS 2:00;

7:16
21-15-9
225# Deadlift
115# OHS

M/29/136#

Deadlifts Rx'd
Scaled the OHS to 90# (40kg)

11:26

m/42/5'8"/175

DL 225
OHS scaled to 95# (good scale for me, form was good, but challenging wt.)

22:51

M/27/6'/210

DL 225
OHS first 5 115 then scaled down to 85

20:50

m/43/221/5'10"

14:39 as Rx'd.
Form a little shaky with ohs--legs can handle the weight, but shoulder angle and balance made it tricky.

Dear Alex @117,
From all women everywhere, please kiss my booty shorts.
:)
Yes, men generally are stronger. I can only press 90# and have a sub 300 deadlift. But I row with men and do quite well for myself. Does that mean I am a good rower....for a girl? I don't know. It might. I think what people are wondering is are we missing an exact % so that we may calculate a rx'd women's weight that is the same at all Boxes. I don't think anyone is crying about it. It was a question. For the record, I do not always go rx'd. I choose the weight that I can move at a good intensity for me. Then I track my WODs and move up when my skill and fitness level advances. I do not live and die by that rx'd next to my name on the whiteboard. But I do use those long socks to deadlift, climb the rope and wipe off my old pr's from the whiteboard. Cause us chicks like to multitask.

f/5"6/199
First time doing cross fit
65 lb deadlift
30 lb overhead squat

4:33

female/15/142#/5'2"

That WOD demo was badass. May have a little bit of a girl crush on Andrea Ager.

Today is a rest day, but I did Diane for the first time yesterday, time of 8:43 with 135# deads and strict HSPU to a 4" pad. I need to learn kipping. Also, I could probably deadlift a lot more if my grip wasn't so bad (I have baby hands that don't go all the way around the men's olympic bar). Anyone have any tips for improving my grip?

205 DL
110 OS

7:30

M/51 years, 364 days/190

New to this----I was wondering if there are specific warmups and in another website I have seen "skill" for the WOD.

NEW to this. Is there a warmup and/or "skill" for the WOD?

Rx'd: 18:40

plus i had a PR in terms of reviewing the WOD demo.... i stopped counting after my third time watching it.

thank you Ladies

and, as always, thank you HQ for all you hard work.

10:20 - I need to work on my depth while doing the OH squats. Great WOD!

14:53

Scaled deadlifts to 85kg
Scaled OHS to 30kg

8:50

m/26/6'3"/208lbs

20:21

DL 205
OHS 95

Tried 115lbs but I was very unstable, couldn't get low enough in the squat, dropped it once, so I reluctantly crawled back to 95lbs, such a tough technique, hard on the wrists! only had one bar so lost time changing plates!

21-15-9
110#(50kg) DL
66#(30kg) OHS

17:39

Scaled due to injuries.
55lb OHS
135lb DLs

10:10

225lb dl
65lb ohs ( need work on my form)
10:48
M/35/5'10"/199

Hoooah !!! Army Crossfit!!

20:15

This is 3:14 slower than my PR in October 2010. I was still worn out from yesterday's Angie when I started. Pretty stiff back on the deadlifts and still lots of wrist pain in the overhead squats. Changing weights on a single bar as usual, plus a water break in the middle of this, unusually.

9:22 dl 225 ohs 85 need to work on ohs

M/5'8"/170/31

DL scaled to 205
OH Squat scaled to 115

12 minutes.

Scaled to 21-15-9 of 225# DL, 75# ohs = 10:55

Break less.

Warmup = lunges, inchworms, squats, DLs, 250m row :55, 9-7-5 pushups, dips = 1:30

TKA over 5 months ago.
Progress is good, scaled with deliberate and controlled form
21-15-9 reps of:
205 pound Deadlift
75 pound Overhead squat
In my Garage with one bar
Deadlifts: unbroken
Fast Bumper plate changes
OHS: broken into combinations of 10,5,3,2 reps
18:28
M/54/6’/204

10:02 with 105 ohs.

M/35/5'4"/147lbs
Overhead squats with 115lbs
DL as prescribed
8:48

"male" rx'd weights
15:52
5'9"/180/30m

185/95

9.41

6:17

12:30 rxd

Is it just me or did this wod hurt big time.

M/32/5'7/135

6am: 500 yd swim (takin it easy starting out)

11am: Power cleans 3x135, 3x155, 2x165, 2x185, 1x195 (tied PR), 1x200 (fail), 1x200 (fail)

3pm: HQ WOD- 8:45 / 165 DL / 65 Ovhd Squat

6pm: 10,8,6,4,2 of toes to bar and pushups. Run 200m with 45# sandbag in between rounds- 8:38 / RX

225 dl
75 ohs
6:31

I find it remarkable after reading through all of these comments that no one is driving home the point that we don't all CrossFit for the same reason. We have different goals (I should note that Tony did a nice job making this point in comments to the Journal article referenced above). My goal (not that anyone should care) is to build strength and power up to my genetic potential, which hopefully will enable me to resist disease and injury a lot longer than the path I was on for the first 38 year of my life. I'm betting you have different goals, which is to be expected. I could care less about achieving an Rx status because it doesn't fit with my goal. I have a spreadsheet that I use to track weights, estimate 1 RM, and scale depending on the workout and my state of being. Even though I can squat and deadlift over 2x my bodyweight, I still scale most workouts. It appears that many of you (men and women) have made "living Rx" as a goal. Well, guess what, if that's an important goal for you then CrossFit gave you one standard by which to achieve that goal. I find it pitiful that so many folks have this as their sole or most important goal, and that some, especially men, love to add that "Rx" tagline to their results which obviously is unnecessary since not including it implies you did it exactly as written (telling everyone Rx might try to compensate for inadequacies elsewhere). Many seem to have big egos that need to be reinforced by hitting some arbitrary, impersonal number. So for the select, shallow few who are having a tough time getting over this, please remember that life isn't fair despite what some would like you to believe. Yeah, I wish I wasn't born a skinny dude so I could potentially butt heads with Rich Froning at the Games, but THAT DIDN'T HAPPEN and I got over it a long time ago. It doesn't matter that I scale at 75% and most women/masters/teens/whatever scale at some lower percentage. Scaling is scaling. There's no "glory" or achievement in having a lower Rx just so you can say you RXed. Think about how silly that is as a goal! (there I go making fun of someone's goal) CrossFit HQ's goal is not to feed everyone's ego by bestowing some mythical Rx self esteem. If you don't like the main site, go to a box or workout with a group of peers that will provide you some Rx self esteem. If Rx is that important to you and you're not a Games competitor, than I respectfully suggest that you've not done enough thinking about for what you're really training.

Scaled OHS to 95lbs
7:26

CFWU
25:40
21 - 205, 115
15, 9 - 185, 95

CFWU
25:40
21 - 205, 115
15, 9 - 185, 95

DL 225/OHS 115 ----- 26:16... First WOD ever!

Mike d subbed165lb dl, 45lb ohs 6:48
Sebastian 165lb dl, 95lb ohs, 6:23

@#16 Linda

If you go to -start here (on left of main screen) and then go to Brandx workout, you'll usually find women's weight under the Wod folder

32:10

Great workout. First time doing it. Did it as rx'd in 5:35. Just started this site. Loving it

M/33/68"/180

DL-225# for seet of 21 then 205 for the rest

OH Squat 115# for set of 21 then 85# for the rest

Kinda had my pride hurt today. 2nd day of cross fit. Quit lifting for 60 days to do Insanity program. Lost 12# which was good but I didn't think i had lost that much strength. But at least my bar is set low. Should improve quickly.

M/22/71"/215

As Rx'd
17:25

M/22/71"/215
as rx'd
17:25

m/31/6'/189
11:23

225# DL
111# OHS

DL 1: 10,9,2
OHS 1: 15,6
DL 2: 9,6
OHS 2: 15
DL 3: 5,4
OHS 3: 9
8:12

9'07 as r'xd

maybe power cleaning the bar, move it behind the neck, then press it to OH is more convenient at the end of the wod when you cannot squat snatch it anymore :)

thanks CF!

M/28/6'3/200lbs

Rx'd 15:21

Overhead squats are my demon, definitely took a lot out of me. I know what I need to work on though. Osss.

205/95
9:40

8:23 Rx

29/m/82kg/5'8

205 DL
110 OS

9:25 (thought I posted this yesterday ... but did not take).

not 100% sure on time.

M/52/190lb

5:09
OHS 115

19:40

21-15-9
225# DL
115# OH Squat

12:36

21-15-9

225# DL
85# OH squat-should have used a little more

10:00 flat

m/260/5'9"/49

205 DL
110 OS

9:25

M/52/190lb

can't remember time exactly. problems with posting (tried posting twice before)

31:24

M/42/187/6'0
Rxed 11:20
Absolute Gasser. My heart was racing.

225DL / 115 OHS

15:00

9:50, scaled to 95lb OHS, butt onto med ball. Luke.
Previous:
Single bar, so split up:
3/26/11:
21/15/9 225lb DL, 3:10
Reloaded bar, then:
21/15/9 95 lb OHS, 3:40

3/6/10:
11:53, scaled OHS to 115
WS gym

225#dl/115#ohs
17:10

9808
155#dl/95#ohs
8:55

Not there on the 235 lb dead lifts nor the 135 lb overhead squats...but PR

8:18

21 - 15 - 9

115 # DL
55 # OH... Shoulda, coulda, woulda done more.

Love this sport!

F/ 34 yrs
Deadlift scaled to 65 %
OHS scaled to 50 %

12:38

10:56 as Rx'd

M/28/5'11"/180#
10:27 as Rxd

Similar feeling to the Back Squat/ GHD couplet earlier this summer. DLs unbroken, broke on 1st and 2nd set of OHS (at rep 15 and rep 8).

155lb DLs
75lb OHS
Time - 9:51

M/36/155
185# DL
95# OHS
15:30
This is my first post ever, I am looking forward to many more.

F/51/5'6/125
12:30
115 deadlifts
55 ohs

21-15-9
95# Cleans
95# Front Squats
7:41....
Last time 7:58
Good workout
then
50 Weighted Sits
25 PushUps

M/26/5'8"/200
225lb DL
85 lb Overhead Squat-Need to get used to these...killed my shoulders
14:10

m/27/226
185 DEADLIFT
95 OH Squat

11:42

11:42
185 DL
95 OH Squat

M/43/5'8"/168

Scaled to 205 DL and 115 OHS
8:40

Used back squat instead of o/h squat
completed in 22:02

m 45/6'/205

rx 9:54

Scaled to:

21-15-9 of;
185# dl
95# ohs

Time: 9:46 (pr)

m/40/6/195
Scaled
185# DL
105# OHS

14:23

Scaled to:

21-15-9 of;
185# dl
95# ohs

Time: 17:30

m/31/6'3"/220

RX 10:31

23:30
90# overhead
180# DL

m/29/180cm/71kg

21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

8:28

m/29/180cm/71kg

8:28

F/42/5'6"/145

135# DL, 75# OHS

13:08

M/28/6'0"/229

Scaled to The Porch (15-12-9 reps)
225 pound Deadlift
135 pound Overhead squat

1st round of 15
DL unbroken
OHS sets of 10 + 5

2nd round of 12
DL sets of 9 + 3
OHS unbroken

3rd round of 9
DL unbroken
OHS unbroken

7:50

M/28/6'0"/229

Scaled to The Porch (15-12-9 reps)
225 pound Deadlift
135 pound Overhead squat

7:50

F/31/5'6"/160

7th day of CF

21-15-9
95# DL
75# OHS
9:53

Great workout! You are right, they don't get easier, they just suck less! :)

scaled to :

DL 185#
OHS 95#

so I could have the 25# always on the bar and just taking off / putting on the 45#s.

8:44

8:24

sub to

176# DL
88#OHS

M/24/130#

10:00 scaled to 200 and 95

Did it today as a make-up. I was a bit too ambitious with the OS and had to drop to 105#. DL's were as RX.

Overall 13:27

Oh..m/34/5'6"/193

m/44, 72/215
RX
13:51

14:59 as Rx'd. Low back lit up!

13:21
Deadlift-220
Overhead squat- 95

I'm really weak at overhead squat, so that part of the workout gased me. i had to break it down to set of 2. I still got an amazing workout it, it just made me realize that i need to work at that stuff more

Tom: 13:27 Rx (only one bar, so changing weights)
Caitlin: 11ish? (same)

M/22/5'11"/187
RX'd 12:20.9

Alan H: 5:39 scaled to 155 DLs and 75 OHS.
Steve I: 6:18 scaled to 155 DLs and 45 OHS.

14:28 185# DL, 95# OHS

As rx'd
4:45

Have done this 3 times before with different weights never did the overhead squats down to a wall ball

Tonight as rx'd but subbed 75 for OHS down to a wallball 14:46

shoulder injury prevents OHS.

Did 185lb DL, 95lb thrusters, 20:41

M/24/5'9"/162

Subbed 65# OH Squat

13:52

10:28 with 95lb OHS
I had some wrist discomfort, that made the OHS difficult to preform.

M/32/6'2"/185#

DL 185#
OHS 85#

14:15

Dl 225#
OHS 95#

9:25

15:00

39/m/205lbs/6'

205 DL / 75 OHS

10:25
Subbed 95# for OHS (use 100# next time)

21
16,5
16,5
11,4
9
9

31/73/220

First ever WOD - 12:32 at rx wts. Do work.

155lb deadlift
60lb OH squat

12:18

(185/75 was too heavy :( but maybe next time)

Didn't have the flexibility in my shoulders to hold the overhead squat. I was too tight from yesterday. I lowered the weight and did what I could.

29/5'6"/126/f
15:56
scaled 115 pound dead lift, 55 pound over head squat

10:40 Rx
135# OHS was difficult but do-able. Wrap the wrists and warm-up with some shoulder mobiity on heavy OHS to shed some discomfort.

M/26/6'/181
Camp Clark, AFG

37/m/175
225 dead
95 ohs
12:23

M/23/5'10"/176

7:38

21-15-9
225# dl
75# OHS

scaled the OHS a little light but still not completely comfortable with the movement. all reps for this wod were great form. Need to increase weight now!

First post to crossfit.com :)

M/33/6`/192

13:58

21-15-9
205# - DL
95# - OHS

155lb dl 95lb ohs
13:54

RX'd

7:26

I may have gone a liiiitle too hard on the 21 DLs...the last 9 HURT.

Subbed 95# OHS

10:30

That hurt. A lot. Be sure to warm up.

scalled.... lots. forgot the time.

remember it was fun

9/24...28:56 (154/173/286)
First rd. as rx'd and took 11:30. Scaled to 185/115 for 2nd and 3rd rds which was much better.

Day 148
M/45/6'0"/189
Made up on 120925-Tue
DL as RX'd
OHS scaled to 95#
Time: 18:19

M/5'11/40 yoa/215
DL - RX'd
OHS - 95

9:08

DAMN!

C-
155 and 95#
6:10

did 205lb deadlift and 115lb OHS

approx 12 minutes I think

As RX'd

7:50

27 yr old male 175

14'27"

M/18/5'11"/170lbs
225lb deadlift, 45lb OHS
first ever crossfit workout
27:51

M/27/182lbs/5'10"

As Rxd: 10:47

M/34/5'9"/160

DId this on 9/22. Scaled to 205lbs deadlift 95lbs OHS.

12:41

Warmup:

3 rounds of:

Overhead squat x 15
Pass throughs x 15
Hip thrusts x 15
Row 250m

WOD:

Subbed 115lb overhead squats

14:15

Post-WOD:

Tabata box jumps

96 reps

13:00
scaled OHS to 95lb
DL's all un broken, OHS broken (12-9, 9-6, then unbroken)
dizzy and smoked after this one

Subbed:
185#DL
115# OHS x 8, then switched to 95#

14:02

M/36/5'11"/195

Deadlift 225 x 21,15,9
OHS 95 x 21,15,9

BP 135, 185, 205, 225 x 3, 235 x 2, 135 x 21

m/38/5'9/178
Quick WU after getting back from mountains. 2 rounds lower body, row 500m.
10:59
Lots of trouble w/2nd 7 of 2nd round of of OHS. Couldn't snatch weight. Snatch was terrible entire WOD. Couldn't make myself full snatch. All power snatches. DL broken 10+5 & 5+4 last 2 sets.
3/25/11: 9:48
10/24/10: 11:54
3/5/10: 14:09

M/47/165

190/95#

7:22

Brad bacon ( australia)
7.12 rxd

205 deadlift, 65 Overhead Squat
12:35

21-15-9 reps of:
225 pound Deadlift
95 pound Overhead squat

Time 18:48

185#/95#

14:02

14:45

155# deadlift
70# OHS

After the first round of OHS's I realized a narrower grip saves the wrists... definitely need to keep that in mind from the start!

3 x 800 m run 2:30 rest between

15, 12, 9

185/135

8:44

16.59 @185, 115 on 10/4/12
vs.
8.58@ 135, 65 on 3/29/11

rxd

25:05

m/41/5'8/240

Subbed 95# OHS

9:57

11:09 17.02.13 100k dl (96%), 50k (80%) OHS - still carrying shoulder inj.

17:09 10.04.11 100k dl (96%), 47.5k OHS (77%)
23:33 25.11.10 90k dl, 40k OHS