November 7, 2012

Wednesday 121107

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

Post time to comments.

BS7R2213_Instructional_th.jpg

Enlarge image

In what way can this position be improved during a hang clean?


"Developing Ring Handstands" with Sean Lind, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Ocean Beach - video [wmv] [mov] [HD mov]

Posted by Pukie at November 7, 2012 5:00 PM
Comments

They forgot to put die at the end

Comment #1 - Posted by: Blake at November 6, 2012 5:25 PM

I don't have a rower and don't like SDLHP's. How far/long should I do a bear crawl as a sub for a 20 calorie row? Thoughts?

Comment #2 - Posted by: Zak at November 6, 2012 5:32 PM

The athlete should keep her head in a neutral position, her weight should remain on her heal and midfoot until her hips are extended and she finishes by jumping below the bar. Arms should still be in a dead hang until she quickly brings them under the bar after the bar has reached its max maximum height. I would suggest a more narrow stance to beguin but land in a wider squat stance.

Comment #3 - Posted by: dan at November 6, 2012 5:36 PM

Assuming she about to begin her pull, her arms should be straight (until full extension of her hips, knees, and ankles has occurred), her weight should be on her heels, her butt should be further back and her torso further forward, such that her shoulders are in front of the bar when viewed from the side. She should also look straight ahead and use a hook grip.

Comment #4 - Posted by: Coach D, CFL1, CSCS, USAW at November 6, 2012 5:41 PM

@comment 3 Dan you hit the nail on the head! She might want to think about using that hook grip too.

Comment #5 - Posted by: Noel at November 6, 2012 5:52 PM

So I'm wondering how heavy I should go on the deadlift, I realize 30 is a lot of reps, but it doesn't look like #225 was an easier-power-through-it weight (on the demo). I think my 1rm is #125... Any suggestions on how this weight should feel? Thanks :)

Comment #6 - Posted by: Mags at November 6, 2012 5:58 PM

@6. If 135 is your 1rm then 65 may be a good start. Perhaps you may want to visit some form work or base strength index before jumping into this.

For the WOD pic, she is on her toes, pulling before her hips are open.

Comment #7 - Posted by: Mick at November 6, 2012 6:26 PM

@#6 Mags, if your 1RM deadlift is 125#, I would suggest skipping this WOD and focusing on increasing your raw strength numbers before anything else. The crossfit.com WOD is geared towards exhausting advanced athletes, and although any CrossFit WOD can be scaled for any athlete, that's not always the best way to get started.

Comment #8 - Posted by: Kenny Laughton at November 6, 2012 6:35 PM

person in pic should have her arms straight, shoulders over the bar, knees slightly back more and head in a neutral position at that moment of the clean.

Comment #9 - Posted by: sarah dunster at November 6, 2012 6:36 PM

Here entire form is bad (refer to comment #3) and should have it perfected more before her trainer allowed her to do the movement with weight and at intensity and potentially hurts herself.

Comment #10 - Posted by: Jon H at November 6, 2012 6:42 PM

KNEES BACK!!!!!

Comment #11 - Posted by: Paul at November 6, 2012 7:06 PM

Feet hip-shoulder width apart
Arms loose - not bent
Knees back, shoulders further over bar
Arched back - similar to deadlift position

Comment #12 - Posted by: Mitchell at November 6, 2012 7:42 PM

1) fix valgus collapse...knees out

2) neutral spine, including neck

3) ext. rotate...pinch scaps down and back; elbow pits forward

4) shoulders over bar

Comment #13 - Posted by: wes at November 6, 2012 8:41 PM

well this look horrible

Comment #14 - Posted by: Alex Cross at November 6, 2012 8:51 PM

Right clip needs to be adjusted.

Comment #15 - Posted by: bob at November 6, 2012 9:47 PM

whatever happened to quotes? haven't seen one in quite a while..

Comment #16 - Posted by: matt at November 6, 2012 9:59 PM

30 Handstand push-ups - 1 abmat
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
50 sdhp 40 pound barbell

22;25
Then attempted MU's but could not even get close to holding a false grip. I cant do non false grip MU's so rested 5 mins
and did 10 x 3 pull ups, 3 ring dips
Took 6 mins

Comment #17 - Posted by: DPL at November 6, 2012 11:48 PM

24:03
60# Kb

Comment #18 - Posted by: ART/M/44/5'5"/148 at November 7, 2012 2:23 AM

M/47/185

No hspu

23:05

Comment #19 - Posted by: Cosmo at November 7, 2012 3:04 AM

first day of trying cross fit on my own after not working out regularly for one year. made it to the start of kettle bell swings then got dizzy, but felt great all day after. cant wait for tomorrow's WOD!

Comment #20 - Posted by: max at November 7, 2012 3:04 AM

23:32 rx

Comment #21 - Posted by: gb 45/m/71"/185# at November 7, 2012 4:04 AM

For time:
30 Handstand push-ups (not deep)
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps (subbed 185)
40 pound Dumbbell push press, 30 reps (subbed 25s)
50 Kettlebell swings, 1.5 pood (45 #)
Row 20 calories (ran 20 cal tread mill)
10 Muscle-ups (Subbed 10 dips + 10 strict pull ups)

18:34 M/45/200/5'7"

Comment #22 - Posted by: ripfit at November 7, 2012 4:23 AM

22:58. Rx on all, except muscle-up. Subbed 3x pullup and 3x ring dip for each muscle-up.

Comment #23 - Posted by: DJS at November 7, 2012 4:36 AM

21.23 M/37/167/5'10" - My shoulders are killing me.

Comment #24 - Posted by: Brian at November 7, 2012 4:56 AM

I sub SDHP for rows and know the # for the distance, but how many should I do for the 20 calories? Anyone? 50? 100?
Thanks

Comment #25 - Posted by: Mike A at November 7, 2012 5:07 AM

Rx'd - 20:31

Comment #26 - Posted by: Townsend m/29/5'8"/138 at November 7, 2012 5:35 AM

M/171/32/5'7"
Got to the muscle ups by 20:30. Did 6 MU and subbed the last 4 with pull ups and dips. Total time 29:50 My arms were shot from yesterdays rope climb.

Comment #27 - Posted by: Mark S. at November 7, 2012 5:48 AM

Weight on heals, elbows locked, and maybe chest up a little more.... I am ok with the looking up. It usually helps to translate into a better hip extension.

"Zak"-comment #2....I understand not liking SDHP but I dont particularly "like" running, however, if Murph comes up I dont substitute the run because I dont "like" it...I do it because I dont "like" it. Thats what makes Crossfit so good... take what you dont necessarily enjoy and make it better.

Comment #28 - Posted by: Ryguy at November 7, 2012 5:56 AM

1. Tight core
2. Get off her toes and put her weight in her heels
3. Feet under hips
4. Butt back/knees back
5. Arms straight
6. Look straight ahead

Comment #29 - Posted by: No'Ala Jim at November 7, 2012 6:11 AM

ah! weight in heels! I can see light through there. She could also push her knees out a bit more...overall looks a bit narrow. Premature arm bend as well.

Comment #30 - Posted by: mgr at November 7, 2012 6:33 AM

As rx'd but 135lb DL (low back messed up)...
Not timed, Spang CF.
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
135 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

Comment #31 - Posted by: ajax at November 7, 2012 6:42 AM

This athlete's position can be improved by sitting back on the hips!!! ;-)

Comment #32 - Posted by: Keetron Breece at November 7, 2012 6:59 AM

Seriiously? This WOD is gonna make me smp

Comment #33 - Posted by: Joshua Parrish at November 7, 2012 7:16 AM

age 22 bw 170

14:26

scaled hspu's to a box
deadlifts at 185#
push press with 16k kettlebells
muscle ups modified with a light green band

Comment #34 - Posted by: Chris S at November 7, 2012 7:25 AM

suggestions on a warm up for the WOD?

Comment #35 - Posted by: alan at November 7, 2012 7:34 AM

23:03 as rx'd
Age: 27
Weight: 185

Comment #36 - Posted by: wbwallace at November 7, 2012 7:36 AM

As rx'd 20:13. Muscle ups were most challenging at the end.

Comment #37 - Posted by: Kurt M/39/185 at November 7, 2012 7:57 AM

38m/255lbs WOD #66 since starting CF

Time 40:46
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 40lbs KB
Row 20 calories
10 Pull ups (rba)

Comment #38 - Posted by: Justin at November 7, 2012 7:59 AM

46/F/5'4", 160

30 HS pushups, 50 back extns, 30 k2es, 30 dwl #115, 30 bench press #60 subbed for dumbbell push press, 50 KB swings #35, row 20 calories, 30 pull up/dips subbed for muscle ups, 25:43. (I think...)
Not as rx'd, started w/three 2-min Versaclimber intervals between sets.

Comment #39 - Posted by: Dawn at November 7, 2012 8:01 AM

215lb Deadlift instead of 225lb.
22:51

Comment #40 - Posted by: T. Collins at November 7, 2012 8:04 AM

34:03

deadlift - 185lbs
row - 500 meters

Comment #41 - Posted by: Andres Pacheco at November 7, 2012 8:15 AM

M/46/160lbs

Tough one. DLs took a L O N G time.

As RXd

32:55

Comment #42 - Posted by: Shan at November 7, 2012 8:21 AM

Ouch!
1 mi warm-up run 7:04
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
185 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
row 20 calories
50 Kettlebell swings, 40lbs
Could not complete bar MU so did 25 pullups
27:35 not including the run.
Age:33
5'11 BW: 167
Type 1 Diabetic

Comment #43 - Posted by: Ben at November 7, 2012 8:25 AM

M/34/185#/5'8'
16:04 R'xd. Didnt need to use my shoulders for the rest of the week anyway.

Comment #44 - Posted by: Chris N at November 7, 2012 8:38 AM

16:43 rxd

Comment #45 - Posted by: aermio m/34/5'7"/160 at November 7, 2012 9:19 AM

m/39/229lbs/5'9"

35:31

This 3-day cycle has been TORTURE!

Comment #46 - Posted by: MarSayoh at November 7, 2012 9:22 AM

This is gonna hurt in a good way.

#33 Joshua i smp when i read it.

Comment #47 - Posted by: Race Desert at November 7, 2012 9:39 AM

27:42. Rx on all, except muscle-up. Subbed 30X pullup and 30x ring dip.

Comment #48 - Posted by: Angel at November 7, 2012 9:50 AM

46/F/5'4"/160

30 HS pushups, 50 back extns, 30 k2es, 30 dwl #115, 30 bench press #60 subbed for dumbbell push press, 50 KB swings #35, row 20 calories, 30 pull up/dips subbed for muscle ups, 25:43 (I think...)

Comment #49 - Posted by: Dawn at November 7, 2012 9:59 AM

25:28.5

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift, 60 kg
30 Dumbbell push press, 18 kg dumbell
50 Kettlebell swings, 25 kg dumbell
30 sumo dead lift high pulls 45 kg
10 3/3 pull-ups/dips

Comment #50 - Posted by: Zayed at November 7, 2012 10:03 AM

Sub 30 Pushups for HS
50 Back Extensions
30 Leg Raises
30 DL @135LB
30 Barbell Press
50 25LB Plate Swing
20 Calorie Row
10 Dip Machine 150LBS.

M/31/260lb

My lower left back is so tight! Need some stretches for that beast.

Comment #51 - Posted by: fusioncom at November 7, 2012 10:25 AM

M/45/160
subbed 30 pull ups and dips for muscle ups

27:18

thos has been a tough 3 days

Comment #52 - Posted by: mhollis at November 7, 2012 10:27 AM

24:50 as rx'd

Comment #53 - Posted by: SB at November 7, 2012 10:29 AM

Day 191
M/45/6'0"/190
Stretching & Barbell Complex WU
As RX'd w/following exceptions:
Subbed 55# DB for 1.5 pood KB
Subbed 3 pull-ups + 3 dips for each Muscle Up
Time: 28:04
Awesome WOD!

Comment #54 - Posted by: fargingbastige at November 7, 2012 10:34 AM

RX 32:12

Comment #55 - Posted by: Luke at November 7, 2012 10:36 AM

21:04
I did deadlifts at 215 lbs, Russian kettlebell swings, 2 minutes on rower (broken monitor). All else as Rx'd

Comment #56 - Posted by: Brian M/31/186/5'9" at November 7, 2012 10:37 AM

Shoulda had a sub 10 but the muscle ups were very difficult. Subd good mornings for back ext. 14:08

Comment #57 - Posted by: Jfurtado at November 7, 2012 10:37 AM

#28 You're right Ryguy, I kinda realized what a douche I sounded like after I submitted that comment. I just know there's a lot of evidence out there that suggests that SDLHP's are high risk/low reward and I have a tendancy to smack myself in the chin when I do these.

Comment #58 - Posted by: Zak at November 7, 2012 10:45 AM

Sub-30 min, just barely, with lots of sandbagging!

Fun!

Comment #59 - Posted by: james.patrick [M/50/66"/135] at November 7, 2012 10:47 AM

Subbed Bar MUs for Rings, otherwise rx'ed time: 17:30

Comment #60 - Posted by: stryder9 M/37/5'8"/155# at November 7, 2012 10:48 AM

51 / 167

one foot on bar at smith machine for HSPU
185# DL
30# DB for PP
40# DB for KBS
2/2 PU/Rign Dips for each MU

23:42

Comment #61 - Posted by: tom perry at November 7, 2012 10:51 AM

HOLY CRAP!!!!!! What a fun but ever so exhausting WOD!!

M/37/190 25:29 as prescribed..
I think the DL and kettle bell swings were the hardest...225# for 30 reps was crazy!!!!
My girlfriend..
F/44/130
95#DL
17.5# Dumbbell Press
14 KG kettle subbed jumping pull-ups for muscle ups...

Great way to finish up our 3 days...soooooo looking forward to our rest day tomorrow! Happy CrossFitting :-)

Comment #62 - Posted by: Antoinne at November 7, 2012 10:56 AM

30 regular pushups
50 Back Extensions
30 Knees to elbows
185 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 35 pound
Row 20 calories
10 bench dips
10 strict pullups

23:11.0

Comment #63 - Posted by: M/38/5'11"/188 at November 7, 2012 11:15 AM

Any help with ways to assist me getting better at muscle-up? I can't seem to get them. I am a fairly strong person, but seem to have issues. I even work on them about three times a week. Any help would be great.

This WOD was a grip killer. Wow was it fun though. Was on a roll until kettlebells. Then down hill. Got to muscle ups in 18:43 then 11:13 for just the muscle-up 3:3.

As Rx'd just under 40:00

Comment #64 - Posted by: B-free at November 7, 2012 11:18 AM

about 18 minutes

For time:
30 Handstand push-ups (2 yoga blocks)
50 Back Extensions
30 Knees to elbows (Knee lifts- K->E almost there!)
30 Deadlift, 65#
30 Dumbbell push press, 20# dumbell
50 Kettlebell swings, 30#/20#alt dumbell
20 sumo dead lift high pulls 30#KB
10 ring rows

Dont think I challenged myself enough with this one.

F/48

Comment #65 - Posted by: MarieJacques at November 7, 2012 11:21 AM

22:23

With 185 lbs DLs and 30 lbs PPs. Bar MUs.

DLs and KBs relatively slow. HSPU, K2E and MUs relatively fast. Rower a long distance from everything else.

Comment #66 - Posted by: Bill M. m/48/5'3"/135 at November 7, 2012 11:23 AM

18:43, pack with 40 pushups, 45 lb good mornings, knees 1/2 way to elbows, 135 lb DL (easiest to add mid WOD), 7 shoulder presses in I realize that I should be doing push presses, 35 lb KB swings (should've been 25 but don't have it) 5 ring pull-ups and dips

Comment #67 - Posted by: RussA at November 7, 2012 11:32 AM

as Rx except subbed 10 pullups and 10 dips for 10 muscleups. cannot do a muscleup 30:46
M/185#/5'8"/55

Comment #68 - Posted by: Mike at November 7, 2012 11:35 AM

The last week of workouts has been dope! Nice work HQ

Comment #69 - Posted by: Pat at November 7, 2012 11:37 AM

Hell of a WOD. Did exercises as described except for muscle ups, substituted 3 dips,3 pull ups for each M.U.and did decline pushups with feet on 48 inch box with 8 inch platform. 30.00 min.

Comment #70 - Posted by: Joey G at November 7, 2012 11:53 AM

M/29/136#

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift, 225# (102.5kg)
30 Dumbbell push press, 35# (16kg)
30 DB swings, 55#x10, 16x20 (25kgx10, 16kgx20)
400m Run
10 Bar Muscle Ups

25:01

Comment #71 - Posted by: Keen-NZ at November 7, 2012 11:54 AM

19:10 rx'd
Lower back is destroyed. Great WOD

Comment #72 - Posted by: George - uk at November 7, 2012 12:03 PM

24:54
30 HPU
50 BE
30 KTE
30 225 LBS DL
45 DBP W/20LBS DUMBELLS (ADDED 50% MORE REPS BECAUSE OF WEIGHT)
30 KB SWINGS W/35 LBS KB
SUB'D 50 RPS OF SDHP W/45 LBS FOR 20 CAL ROW
SUB'S 30 PULL UPS AND 30 RING DIPS FOR 10 MUSCLE UP'S

FUN WOD!!!

Comment #73 - Posted by: Nicholas (M/27/5'10"/176) at November 7, 2012 12:22 PM

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 dumbell swings, 25kg
500m row
30 dips, 30 pull ups

39:01

Comment #74 - Posted by: Dan Roach at November 7, 2012 12:25 PM

What a great WOD, first time I have tried one from this site and now I am going to follow it as much as I can!
All rx'd except subbed muscle ups with 10 pull-ups and 10 dips, I had pretty much nothing in the tank at that point, hamstrings felt that one a lot.
26:38

PS I hope tomorrow is a rest day ;)

Comment #75 - Posted by: Charlie Hodge at November 7, 2012 12:32 PM

44/m/176cm/73kg

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
185 pound Deadlift, 30 reps
33 pound Dumbbell push press, 30 reps
50 Dumbbell swings, 40 pound
50 SDHP, 45 pound bar
10 Muscle-ups

20:45

All exercises broken (HSPU 8/6/5/4/4/3, MUs 10x1)
Reasonable scaling, guess I will stick with it next time, maybe go to 40 pound dumbbells for the PP.

Comment #76 - Posted by: Memuc at November 7, 2012 12:35 PM

F/39/135
Day three on my cf journey
Scaled to 95 lb dl
20lb dbp
10 assisted pull-ups
10 assisted dips.
All other completed as rx
14.5 min.

Comment #77 - Posted by: Rebecca at November 7, 2012 12:36 PM

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
100Kg Deadlift, 30 reps
18 kg Dumbbell push press, 30 reps
50 dumbell swings, 22kg
20 calorie row
30 dips, 30 pull upsReplaced muscle ups with burpie pull ups.

19:53

Comment #78 - Posted by: Reno at November 7, 2012 12:38 PM

21:16
Aided hspu
3&3 dips & pull ups for muscle ups

Comment #79 - Posted by: Tod 42/70"/180 at November 7, 2012 12:43 PM

m/30/68"/135 lbs

20 handstand push-ups w/ 2 abmats
30 push-ups
50 back extentions
30 knees to elbows
125 lbs dead lift x 30
26 pound KB push press x 40
50 KB swings x 35 lbs
row 20 calories
30 pull-ups
30 dips

20:32

Comment #80 - Posted by: Stick-Man at November 7, 2012 12:46 PM

24:54
30 HPU
50 BE
30 KTE
30 225 LBS DL
45 DBP W/20LBS DUMBELLS (ADDED 50% MORE REPS BECAUSE OF WEIGHT)
30 KB SWINGS W/35 LBS KB
SUB'D 50 RPS OF SDHP W/45 LBS FOR 20 CAL ROW
SUB'S 30 PULL UPS AND 30 RING DIPS FOR 10 MUSCLE UP'S

FUN WOD!!!

Comment #81 - Posted by: Nicholas (M/27/5'10"/176) at November 7, 2012 12:48 PM

Scaled
165 on DL's
10 dips 15 pull-ups for muscle-ups
33:41

Fetal position on the floor for 10 min!!

Comment #82 - Posted by: Josh at November 7, 2012 1:02 PM

30 hspu
50 back extension
30 knees to elbows
30 @ 225lbs deadlift
30 @ 40 dumbbell pushpress
50 @ 1.5 pood swings
Row 20 calories
10 muscle up

18.37min
M/29/200lbs

Really good wod!!!

Comment #83 - Posted by: Philip at November 7, 2012 1:04 PM

m/41/6'4"/227

26:32

30 HSPU's piked
50 Good mornings, 45# bar
30 Knees to armpits
30 225# DLs
30 40# DB Push presses
50 50# DB swings
50 SDHPs, 45# bar
10 pullups, 10 dips

Comment #84 - Posted by: JayW at November 7, 2012 1:06 PM

M/30/155/5'9"
14:54
Rx'd minus
85# Bb push press for 40# Db
20 SDHP for row

Comment #85 - Posted by: Matt L at November 7, 2012 1:13 PM

14:38 rx also added 75 push ups after the toes to bar

Comment #86 - Posted by: Trevor at November 7, 2012 1:30 PM

18:31 rx'd
M/30/182/68"

Comment #87 - Posted by: Rudy at November 7, 2012 1:50 PM

Noting the sub/scale items only, rest of items as prescribed:
> 30 Handstand push-ups NEGATIVES only
> 120 pound Deadlift, 30 reps
> 50 Kettlebell swings, 1.0 pood
> 10 x (3 pullup & 3 Dip sub for muscle up)

25:10

Comment #88 - Posted by: caleb (M/36/6'0"/180) at November 7, 2012 1:53 PM

Biggest problem with this lift...besides all the small technicalities...her knees are forward, therefor "unloading" her hamstrings and placing the load on the quads. She has very little power this way. Push those knees back load the hammies..SNAP THE HIP!!

Comment #89 - Posted by: Coach G at November 7, 2012 2:02 PM

M/31/72/190

Rx'd except 95# barbell push press and 3 pull up and 3 ring dips for each 1 muscle up.

22:50

This was a toughie.

Comment #90 - Posted by: SeanP at November 7, 2012 2:07 PM

Was really looking forward to this WOD, really gutted as i struggled on HSPU couldn't get in the right position and ROM was only a inch of movement. could only push out 16 put really only count as 7. any ideas on helping progress these ?

16 HSPU (need alot of improvement cant really count these)
50 back extensions
30 knees to elbows
30 @ 176 lbs Deadlift
30 @ 37 lbs DB push press
50 1.5 pood KB swings
ROw 20
30 pull ups, 30 chest dips

times = 30.19

Comment #91 - Posted by: Brent at November 7, 2012 2:16 PM

19:23, my body gave out after the 10th muscle-up. I just fell right to the floor.

Comment #92 - Posted by: Larrinator at November 7, 2012 2:25 PM

36/m/67"/168lbs

17:24 as rx'd followed by 3km row in 17:40

Comment #93 - Posted by: Carl H at November 7, 2012 2:28 PM

Rest Day DND
Last week of Graveyard shift

Comment #94 - Posted by: Pete In Sun City at November 7, 2012 2:39 PM

22'02
i usually can do up to 6 unbroken muscleups but today couldnt even do 1 alone....had to scale to 3 pullups and 3 bar dips for each MU...keeping them at the end was a SNEAKY move mr. crossfit programming guy, you bad boy!

Comment #95 - Posted by: matteo/29/6'/200 at November 7, 2012 2:42 PM

Subbed 30 regular push ups to replace the last 15 hand stand (ish) push ups and 30 pullups/30 dips for muscle ups

Otherwise as rx'd
36:00
Needs work

Comment #96 - Posted by: Dave at November 7, 2012 2:45 PM

Subbed 30 regular push ups to replace the last 15 hand stand (ish) push ups and 30 pullups/30 dips for muscle ups

Otherwise as rx'd
36:00
Needs work

Comment #97 - Posted by: Dave at November 7, 2012 2:46 PM

M/35/5'4"/147lbs
As RX'd
14:59
Surprised myself on this one

Comment #98 - Posted by: Matt Burritt at November 7, 2012 2:48 PM

f/42/180/5'10"

Cut some stuff and changed some stuff

10 HSPU
30 TRX crunches
30 deadlift 155#
30 dumbbell press 20#
50 KB swings 1 pood
20 calorie row
30 band assist pull ups
30 band assist dips

18:04

I've had a locked up neck lately and the prospect of crashing down on my neck between reps of HSPU made me cringe. Instead I went into a headstand, kipped up to a handstand and then kicked down, placed my head back on the pillow, did a headstand and up into a handstand... 10 reps seemed reasonable.

Knees to Elbows blast my shoulders apart so I opted for TRX cruches.

I can do pullups but I've lately been doing band assist so I can do the movement without all my weight hanging off my shoulders. Sometimes I wish I wasn't so heavy.

Comment #99 - Posted by: JuliePlatt at November 7, 2012 2:52 PM

M/35/5'9"/158 lbs.

As Rx'd, except for the 10 muscle ups at the end, so Subbed with pullups x30.

It was a brutal 22:28 minutes, but Love it!!!

Comment #100 - Posted by: Jean-Jamil Rojer at November 7, 2012 3:03 PM

Keep her knees over her ankles and allow the weight to actually hang. Don't try to start the weight with her quads. Start the weight by snapping her legs straight and driving up.

Comment #101 - Posted by: Deven at November 7, 2012 3:04 PM

Black band top and bottom, lying knees to elbows and back extensions super set, 35 pound dumbbell push press and deadlifts superset, 30 negative dips, 30 gray and orange band pull ups.49;28.

Comment #102 - Posted by: Elliott Harding at November 7, 2012 3:11 PM

M/18/6'0"/ 190 lbs
Could do everything except muscle ups had to do 3 x 10 pull ups instead.
22:36

Comment #103 - Posted by: Curtis at November 7, 2012 3:12 PM

M/28/6'3/198lbs
Rx'd at 17:36
Handstand Push-Ups killed me cause of yesterdays workout. Love it though and I beat my set time by 3 4 minutes, today is a good day :)

Comment #104 - Posted by: Daniel Madrid GFS at November 7, 2012 3:15 PM

m/42/5'8"/175

30 HSPU
50 Back Ext.
30 KTE
225# DL 30 reps
40# DB push press 30 reps
50 50# DB swings
45# SDHP 50 reps
Scaled 3 dips 3 pull ups for 1 MU
I can't do a MU yet, but if I could, I can''t imagine doing 10 after this WOD--either way, I'm beat.

36:45

Comment #105 - Posted by: Mike A. at November 7, 2012 3:19 PM

M/27/185/5'11"
As Rx'd except MU done on bar
19:55

Comment #106 - Posted by: Marc at November 7, 2012 3:40 PM

Fellow CrossFitters,

Today is my wife's Birthday and I was looking for a way to wish her a happy birthday in a unike way. so I came up with this. Let's put unlimited texting to a test. Can you please text her with a Happy Birthday in my behalf, the more the better. Her number is 270-984-6023. Her name is Jen. Keep it clean and thanks for the help with this. 3-2-1...Go! Happy Birthday Jen!

DJ

Comment #107 - Posted by: Luis De Jesus at November 7, 2012 3:51 PM

Age 15
136 pds

14:46 as rx'd

Comment #108 - Posted by: John Straub at November 7, 2012 3:57 PM

For time:
30 Handstand push-ups
50 Back Extensions(Swiss ball)
30 Knees to elbows
99 pound(45kg) Deadlift, 30 reps
27.5 pound(12.5kg) Dumbbell push press, 30 reps
50 Dumbbell swings, 27.5 # dumbbell(12.5kg)
50 SDHP
10 x(4 pull ups & 4 dips)

33:58

Comment #109 - Posted by: Saganamooo at November 7, 2012 4:01 PM

M/37/5'8"/180

14:55 rx'd

Comment #110 - Posted by: Dave berry at November 7, 2012 4:29 PM

It looks like this picture was taken on the way down..

If it was on the way up there is a heap of problems. Just to start, heels are up, hamstrings aren't engaged, and the arms are pulling too early.

On the bright side, the head is up and there is thigh contact.

Comment #111 - Posted by: Eric S at November 7, 2012 4:33 PM

25/5'10"/167 : 29:37
40/5'11"/185 : 29:29
Subbed dumbell for kettlebell; 4 pullups, 4 dips for aech muscle-up
the hspu were hell, everything else wasnt so bad...

Comment #112 - Posted by: Earl at November 7, 2012 4:42 PM

M/23/195
Adjusted#
For time:
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 10 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories

29:55

Comment #113 - Posted by: Matt at November 7, 2012 5:05 PM

30 pushups
30 back ext (20lb)
30 KtoE
30 DL (155)
30 DB Push Press (25)
50 KB Swings (35)
20 cal on rower
30 pullups

19:20

Comment #114 - Posted by: abh f/27/5'5/130 at November 7, 2012 5:21 PM

As rx'd
Pathetic muscle ups/ singles

17:58

Comment #115 - Posted by: Troy at November 7, 2012 5:24 PM

M/30/205
24:55
Still building up to muscle ups

Comment #116 - Posted by: HCJ at November 7, 2012 5:26 PM

Everything as RX'd except my wife held my feet and helped slightly on the transition of the Muscle Up (a little bonding time lol)

31:29

They forgot to write "Drive Home" at the end because that's going to be hard as well. ;-)

Comment #117 - Posted by: Shane M/27/5'11"/190lbs at November 7, 2012 5:28 PM

28:24
rx'd except subbed 3 chin ups and 3 dips per muscle up

Comment #118 - Posted by: Josh M/19/173lbs/5'6" at November 7, 2012 5:37 PM

M/33/5'6/166

Scaled Wod For time:
30 Chair assisted Handstand push-ups
50 good mornings 30#
30 Knees to elbows
135 pound Deadlift, 30 reps
95 pound Bar push press, 30 reps
50 Kettlebell swings, 1 pood
50 SDHP @ 30#
10 assisted Muscle-up progressions

23:39

Comment #119 - Posted by: Aldo Villasenor at November 7, 2012 5:49 PM

37/M/6'00/186

33:12 sluggish
25# DBs

Comment #120 - Posted by: Dan D. at November 7, 2012 5:59 PM

13:29 Rx - Love these longer WODs

Comment #121 - Posted by: Kyle Flickinger at November 7, 2012 6:38 PM

M/31/ 6' 4"/ 218#
16:05 RX

Comment #122 - Posted by: Noonan at November 7, 2012 6:39 PM

First CrossFit workout ever. Had to sub for Muscle ups. 25:51. Most fun workout ever!

Comment #123 - Posted by: Billy Elkins at November 7, 2012 6:42 PM

Swapped HSPU for regulars
swapped KB for SDHP
22:54

Comment #124 - Posted by: Aaron at November 7, 2012 6:46 PM

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
50 sdhp 45 pounds
30 pull ups
30 dips

29:35

Comment #125 - Posted by: Randy M/36/160 at November 7, 2012 6:46 PM

First day back after short forced rest, no gas in the tank!
185 for dl, 95 barbell pp, 45 for KGB swing, not timed just worked through. Good to move and work hard!

Comment #126 - Posted by: Sebastian at November 7, 2012 6:52 PM

WOD as rx'd. 20:06. Pretty solid. Maybe took a little long on breaks in between reps. Muscle ups had to be singles, obviously work there. Glad it's a rest day for main site and personal tomorrow

Comment #127 - Posted by: Zach at November 7, 2012 7:05 PM

20/M/6'2/200

16:46

Rx'd
(45 lb dumbbell press)

H2P!

Comment #128 - Posted by: Conor Nugent at November 7, 2012 7:06 PM

subbed 35 lb kettlebells for 40 lb dumbbells
subbed 35 lb kettlebell for 1.5 pood kettlebell
subbed 45lb SDHP for 20 cal rowing
subbed 30 pullups and 30 dips for 10 muscle ups

I took my time

Comment #129 - Posted by: pjduenas at November 7, 2012 7:15 PM

17/M/6'3"/165
17:36

Comment #130 - Posted by: Zach K. at November 7, 2012 7:28 PM

28:50. Wall push ups. Half way
115 dl did 40
3 pull ups/3dips for mu's
30 lb kb
50 sdhp's
Rest as rxed

Comment #131 - Posted by: Todd walters at November 7, 2012 7:42 PM

For time: 28:01
30 Handstand push-ups (not straight up)
50 Back Extensions (standing with 25lb plate)
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, (30lb)
50 SDHP
30 pull-ups and 30 dips alternating every 3

Comment #132 - Posted by: T. Harbin at November 7, 2012 7:50 PM

RX'd+ only had 45#dumbells

19:00 This was a awesome WOD!

Comment #133 - Posted by: JakeK 4153' above sea level at November 7, 2012 8:14 PM

155 5'3" 27
As Rx
18:10
Strict Muscles
Garage Gym SilverBack Athletics
Thanks Crossfit.com for posting these fun and amazing workouts!

Comment #134 - Posted by: Mike Fimbres Az at November 7, 2012 8:15 PM

20:30
Rx'd +
45# DBs

Comment #135 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 7, 2012 8:24 PM

M/22/5'11"/183

25:44.4 RX'd

Comment #136 - Posted by: MilesForks at November 7, 2012 8:49 PM

F/25/125/5'4"

35 push-ups
40 back extensions
25 knee raises
95lb deadlifts 25 reps
45lb push press 25 reps
35 20lb kb swings
200m row
10 seated muscle ups

20:41

Comment #137 - Posted by: Chelsey at November 7, 2012 9:12 PM

For time:
30 Handstand push-ups
50 good mornings (sub'd)
30 Knees to elbows
185 pound Deadlift, 30 reps (scl'd)
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 44 lbs (scl'd)
50 sdhp (sub'd)
30 pullups (sub'd)
30 dips (sub'd)
9808 = 14:07
9607 = 18:25

Comment #138 - Posted by: scfd1_9607 at November 7, 2012 10:15 PM

m48/6'/185

time 20:30
30 Handstand push-ups - (did steep incline face to floor)
50 Back Extensions - as rxd
30 Knees to elbows - as rxd
225 pound Deadlift, 30 reps - used 198#(90kg)
40 pound Dumbbell push press, 30 reps - as rxd 18kg db
50 Kettlebell swings, 40lbs KB - 20kg
Row 20 calories - only took 1 min!
subbed muscle ups with 30 dips and 30 chin ups!

surprised myself on this one, tough on the mind to keep going, waiting for Mike Ross's time..

Comment #139 - Posted by: jtotch at November 8, 2012 12:16 AM

F/51/5'6/125
19 min really sore moved slower than I would have liked
40 pushups shoulder problem couldn't even do assisted hspu
40 back ext
20 k to e
90# Deadlift
30 dumbel push press 20#
40 kettle bell swings 1 pood
Ran 20 cal
5 muscle up progressions from sitting

Comment #140 - Posted by: D.S. at November 8, 2012 3:53 AM

MOD


30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
185 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
20 SDHP @ 75lbs

18:35

M/52/190lb


Comment #141 - Posted by: Mazzone, Chantilly at November 8, 2012 4:39 AM

18:39

Comment #142 - Posted by: mlt at November 8, 2012 5:14 AM

30 Handstand push-ups(broken and mixed 8/6/5/4/4/3)
50 Back Extensions(30/20 mixed)
30 Knees to elbows(15/15 mixed)
225 pound Deadlift, 30 reps(15/15 mixed)
40 pound Dumbbell push press, 30 reps(20/10)
50 Kettlebell swings, 1.5 pood(25/25)
Row 20 calories
10 Muscle-ups w red band

22:57

Comment #143 - Posted by: Bells at November 8, 2012 5:46 AM

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
185 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Dumbbell swings, 50 pound
Run 20 calories
30 pull ups
30 dips

21:57 (pr)

Comment #144 - Posted by: coyo at November 8, 2012 6:09 AM

30 HSPU (7 real, 23 scaled)
50 back extensions
30 knees to elbows
30 deadlift (165#)
30 push press (75# barbell)
50 kettlebell swing (44#)
25 sumo deadlift hi pull (44#)
30 pull up
25:30

Comment #145 - Posted by: Jim R. M/50/5'8"/155 at November 8, 2012 6:30 AM

M/33/185/ 5'10"
RXed: 24:00

Comment #146 - Posted by: BPrice at November 8, 2012 6:45 AM

44:05

Comment #147 - Posted by: myles456 at November 8, 2012 7:24 AM

22:31--had to start with feet on the ground for the muscle ups at the end!

Comment #148 - Posted by: Matt L M/29/5'10/155 at November 8, 2012 8:02 AM

M/24/5'10"/168

lower back is still not right. using a belt at the moment for extra stability.

30 hspu
30 knees to triceps
135# deadlift, 30 reps
40# db press, 30 reps
50 kb swings, 1 pood
row 20 calories
30 pull-up/30 dip

23:23

Comment #149 - Posted by: T. Swihart at November 8, 2012 8:15 AM

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Dumbbell swings, 64 pound (this is brutal)
Run 20 calories
10 muscle ups

24:20

Comment #150 - Posted by: Karter (M/24/6'7"/220lbs) at November 8, 2012 8:15 AM

M/18/5'11"/170

65lb shoulder press, 30 reps
50 back extensions
30 knees to elbows
225lb deadlift, 30 reps
40lb dumbbell push press, 30 reps
50 kettlebell swings, 40lb
row 20 calories
10 pullups + 10 dips

34:00

Comment #151 - Posted by: stemme at November 8, 2012 9:08 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night. My neck and body in general was feeling super beat up.. I did a couplet of GHD situps and back extensions
3 rounds of:
30 GHD Situps
30 back extensions
As Rx: 5:54
(I do my GHD situps on a large bosco ball and I have my ankles set up in a stall bar... I can hyperextend my hips and legs into the situp and I can extend backward almost the full range.. the ball might be slightly less difficult, but very similar. That's what I have to use and I make it work.
LONG warm up... my body was not feeling up to a hard beat you down type workout... hopefully tonight.
Post WOD: practiced kicking up/ tilt up to a handstand and some open handstand holds and some handstand walking VERY slightly. Working on the progression.
Post gym took my dog out for a long walk in the snow.

Comment #152 - Posted by: Anton at November 8, 2012 9:12 AM

26:48 as rx'd.

great times posted - nice work all.

Overall impression: WOD was a good test of strength, endurance and stamina with the following anomalies for me. Took nearly 6 minutes on HSPU. Gripping on the DL was harder than usual (after K2E's on 2" bar). MU were slow too due to nagging injury that produces sharp pain if execution not perfect - did 1 at a time to be safe.

Comment #153 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at November 8, 2012 9:31 AM

M/225/6'2" - CF for one month thus far

I don't usually post my times b/c I just got started and they look pitiful compared to some of what I see posted, but it's time for some accountability...

Subbed high inverted push ups for hspu
Subbed pull ups and dips for muscle ups - 10 each
Subbed 45 lb plate for kbs - YMCA wouldn't let me use kb's

Otherwise as rx'd 41:30

GREAT workout

Comment #154 - Posted by: Joshua Parrish at November 8, 2012 9:45 AM

20:24 as Rx'd - strict turnout on MUs

Comment #155 - Posted by: Jetté 43/M/5'11"/175 at November 8, 2012 9:57 AM

C2B sub for MU due to no rings.

23:44 Fun one. Could have pushed much harder but for I'm nursing a pull in my low back, so I had to break up the deadlifts and swings in particular.

Comment #156 - Posted by: Michael m/50/5'9"/175/MI Survivor at November 8, 2012 11:14 AM

30 HSPU's
50 Back Extensions
30 K's to E's
30 95# Hang Cleans
40 45# Barbell Shoulder Press
50 35# Kettles
500 M Row
15 Pull Ups
15 Dips
20:18
Good Workout

Comment #157 - Posted by: dyagg at November 8, 2012 11:23 AM

21:44 subbed 95 pp for dumbbells.

Comment #158 - Posted by: Jeff A. at November 8, 2012 11:56 AM

Had to do this one today
30 hspu
50 back extensions
30 K2E
30 DL@135 lb
30 dumbbell pp @25lb
50 kb swings @35lb
20 cal row
10 ring dips
10 chest to bar pull ups
Time:23:56. F/37/127

Comment #159 - Posted by: A_Mays at November 8, 2012 12:19 PM

14:26 @ work

Comment #160 - Posted by: Jdisch at November 8, 2012 12:43 PM

24:11
185#dl
sdhp
30 pullups 30 dips for mu's

Comment #161 - Posted by: Brad/6'4"/205/m/32 at November 8, 2012 12:59 PM

19:17 max weight seated shoulder press for hspu due to bad wrist

Comment #162 - Posted by: Asa at November 8, 2012 1:06 PM

M/38/5'10"/163#

32:12

30 HSPU's
50 Back Extensions
30 K2E
30 DL@221 lb
30 80# Barbell Shoulder Press
50 1.5 pood KTB
50 SDHC with 1.5 pood KTB
10 (3 Pull Ups + 3 Ring dips)

Comment #163 - Posted by: LMM at November 8, 2012 1:33 PM

15 HSPU on a 3" foam block- 15 assisted HSPU
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
row 20 calories
50 Kettlebell swings, 24kg
Could not complete bar MU so did 12 burpee pullups.
32:50

Comment #164 - Posted by: c-los at November 8, 2012 2:12 PM

M/43/5'8"/173

Rxd 14:18

Partener holding one ankle for balance on HSPUs
Muscleups on a bar

Comment #165 - Posted by: Jon Craig at November 8, 2012 2:35 PM

M/23/180/5'6"

19:55 Rx...no rings, so I did bar muscle-ups.

Comment #166 - Posted by: Edwincastro at November 8, 2012 4:41 PM

used 135 lbs for DL
no MUs
21.00

Comment #167 - Posted by: Kyle A. at November 8, 2012 4:42 PM

30 Handstand push-ups (prog)
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps (sub 72kg)
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood (sub 20kg)
Row 20 calories (sub 20 burpee)
10 Muscle-ups (prog kipping)
26:55

Comment #168 - Posted by: lucio1928,M/40/184cm/96kg at November 8, 2012 5:08 PM

32:16

Comment #169 - Posted by: Pacers at November 8, 2012 5:09 PM

M/35/168 lbs

22:03 as RX

Comment #170 - Posted by: Mike at November 8, 2012 5:19 PM

Fantastic WOD! 20:11 RX'd everything except the muscle-ups. Could only get 1 did 20 pull-ups after that.

Comment #171 - Posted by: Blaise at November 8, 2012 5:20 PM

Fantastic WOD! 20:11 RX'd everything except the muscle-ups. Could only get 1 did 20 pull-ups after that.

Comment #172 - Posted by: Blaise at November 8, 2012 5:20 PM

33min
Handstands to abmat
100kg dead
20kg dumbbells
24kg Kettlebell
Took me like 5mins to get muscle ups out

Comment #173 - Posted by: Adam at November 8, 2012 6:15 PM

33:17
22 dl @225 tweaked back a bit
50# kb all they have
30 Pullups/pushup for mu
Actually did 12 real hspu then rest with heals on bar
All else rx

Comment #174 - Posted by: Johnh 44/205 at November 8, 2012 6:34 PM

m/ 25/ 5'6 / 160 pounds

37 mins as rx
didn't have rings so did muscle ups on bar but did 13
- deadlifts took me forever.

Comment #175 - Posted by: daz at November 8, 2012 7:05 PM

scaled about ~20%
35:00

Comment #176 - Posted by: JT m/39/5'10"/175 at November 8, 2012 7:33 PM

M/40/5'11"/205

30 pushups
50 supermans
20 knees-to-elbows
102kg deadlift, 20 reps
1 pood kb push press, 20 reps
1.5 pood kb swings, 35 reps
Run 800 m
10 pullups
10 dips

23:18

Comment #177 - Posted by: Jose-Luis Morales at November 8, 2012 9:44 PM

20:05 but not as required
30 - HSPU
40 - Back Extensions
30 - Knees to Elbows
25 - 135# deadlifts
30 - 30# dumbbell push press
50 - 30# kb swings
20 Cal rowing

Comment #178 - Posted by: Joe Casale/m/5'5"/155/38yo at November 8, 2012 11:17 PM

21:15

Comment #179 - Posted by: tom juhn at November 9, 2012 2:40 AM

Scaled back due to back being weak/fragile today.

For time:
30 Handstand push-ups (14 hspu, 5 box pu, 10 db shoulder press)
50 Back Extensions
30 Knees to elbows
123 pound Deadlift, 30 reps
20 pound Dumbbell push press, 30 reps
30 Kettlebell swings, 1.5 pood
Row 20 calories
(No MUs)

Time: 22:00

Comment #180 - Posted by: Kristina 122/f/5'3/29 at November 9, 2012 5:13 AM

subbed 30 SDLHP for row
All else as rxd

20:53

Comment #181 - Posted by: ferb44 172# at November 9, 2012 5:52 AM

Muscle ups at the end got me

16:23

Comment #182 - Posted by: D brown at November 9, 2012 6:33 AM

16:18
30 HSPUs - no break, limited ROM with head to ab mat
Knee to Elbow - 10/8/7/3/2
DL - 10/10/10
Back Ext - 15/15/11/9 (did here b/c people on mach)
45# DB Push Press - no break
50# KB - 20/15/15
Muscle Ups subbed with 10 modified Muscleups, 10 ring dips and 10 pullups

Comment #183 - Posted by: PW56 at November 9, 2012 10:49 AM

subbed 15 wall walks for the HSPUs
subbed good mornings for back extensions
subbed 45lb DB for 40lb DB

17:30 PR first time 209lbs

Comment #184 - Posted by: lucien at November 9, 2012 1:00 PM

16:43 RX

Comment #185 - Posted by: Andy at November 9, 2012 1:03 PM

17:08
-with bar Mus and 55lb DB swings

Comment #186 - Posted by: MAGNUS M/26/5'8/160 at November 9, 2012 1:31 PM

2012-11-09: 24:25. Sub 10 X 3,5,3,3,5,5,2,1.

Comment #187 - Posted by: gs at November 9, 2012 3:39 PM

2012-11-09: 24:25. Sub 10 X 3,5,3,3,5,5,2,1.

Comment #188 - Posted by: gs at November 9, 2012 3:40 PM

29:36

Limited ROM on HSPU
Subbed muscle ups for 30 pullups & 30 ring dips

Comment #189 - Posted by: Guti (M/185/28/6'1) at November 9, 2012 4:40 PM

25:45

Comment #190 - Posted by: Mb at November 10, 2012 6:11 AM

25' subbed rowing for 40 deadlift highpull

Comment #191 - Posted by: Marcos at November 10, 2012 6:13 AM

Age: 19
168 pounds.

100% rx: 14:14

Comment #192 - Posted by: Nick Prudhomme at November 10, 2012 8:51 AM

18.38 (I think)

15 walk walks for HSPU
185lb Deadlift
35lb dumbells
45 KB
3 pullups/3 dips per muscle up

Comment #193 - Posted by: BigMoon at November 10, 2012 11:18 AM

subbed 205lb deadlift, and did 30 pullups and 30 dips for the 10 MUs

30:29

(HSPUs took 5:30 with no kipping, KB took 5:13, and 6:00 for the pullups/dips - these are the places I can cut the most time)

Comment #194 - Posted by: Saam at November 10, 2012 2:46 PM

15x 185# lifts... (back was tight from a heavy fight gone bad), MU on a bar and UNBROKEN elswise asrx 18.28.

Looking forward to sinking my teeth into the upcoming WODs.

Heroes, we will remember.

Comment #195 - Posted by: Nathan m/165#/1979/ since 2008 - at November 10, 2012 8:51 PM

28:41
Sub 30 pulls and dips for MU.

37/6'/185

Comment #196 - Posted by: JustinT at November 11, 2012 2:03 PM

51/M/180
15 assist Handstand push-ups
25 Back Extensions
15 Knees to elbows
135 pound Deadlift, 15 reps
35 pound Dumbbell push press, 15 reps
25 Kettlebell swings, 35 lbs
Row 20 calories
10 pull ups
10 dips
17:22

Comment #197 - Posted by: Zim at November 11, 2012 3:49 PM

Pack workout from BrandX with supermen, 135 lb deads, 30lb dumbbell swing, Sumo DL for rows and 3 pullups and ring dips subbed for muscle ups.

17:28

Comment #198 - Posted by: brett_from_wylie at November 12, 2012 7:37 AM

Modified to.

Carole:

For time:
30 Handstand push-ups, with feet on Smith bar
50 Back Extensions
30 Knees to elbows
115 pound Deadlift, 30 reps
20 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.0 pood
Row 2 minutes
30 push ups

16:43

Kevin:

For time:
30 Handstand push-ups, with feet on Smith bar
50 Back Extensions
30 Knees to elbows
30 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 2 minutes
30 push ups

16:08

Comment #199 - Posted by: Kevin C. (M/53/5'11"/175) at November 12, 2012 10:07 AM

m/35/6'/207

For time:
30 Handstand push-ups - feet on Smith Bar
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps -- 185#
40 pound Dumbbell push press, 30 reps -- 25#
50 Kettlebell swings, 1.5 pood -- 30#
Row 20 calories
10 Muscle-ups -- sub'd 3dp/3pu per mu

34:16

Comment #200 - Posted by: Nate at November 12, 2012 10:21 AM

32.06. 185# DL, modified HSPU, Pullups for MUs. Forgot the row.

Comment #201 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at November 12, 2012 11:47 AM

As Rx'd 15:14. Two wasted MU attempts. Did snatch balance WOD prior.

Comment #202 - Posted by: JMills at November 12, 2012 6:19 PM

30mins. Could only manage 2 muscleups at the end. Disappointing.

Comment #203 - Posted by: AGL at November 13, 2012 2:01 PM

m/39/5'9/174
CFWU-3. Monkey touches 3rd. Superman. Burgener. DU.
@ Clubworx, so kneeling muscle ups.
20:08. Didn't push real hard overall, esp on KB swings. Row a little better as I recovered. Took a little over a minute. Damper on 7. Put weight down w/4 PP left. That was terrible. Cost me a sub-20 time.

Comment #204 - Posted by: jrm at November 14, 2012 7:02 AM

15:49 KB 70#
as RX'd

Comment #205 - Posted by: aaron at November 14, 2012 7:46 AM

24:00
10 HSPU to Abmat
165# DL x 30
30 PU/dips in place of 10 MU

Comment #206 - Posted by: fathertyme 34/m/6'/175# at November 16, 2012 10:35 AM

Asst HSPU's
BE's as rxd
Knee to El as rxd
185# DL
35# DB PP
KB as rxd
Row as rxd
20 CTB pullups
20 ring dips

28:20

Comment #207 - Posted by: Drew m/44/5'10"/165 at November 17, 2012 10:26 PM

19'57"

Comment #208 - Posted by: RAD at November 19, 2012 6:58 PM

17:31
Subbed 30 20k sdhp for rows
used 20 kg plate for kbs
muscle ups were done on a bar
aud gym

Comment #209 - Posted by: Mik at November 20, 2012 2:03 AM

30 HSPU
50 Back Ext.
30 Knee to Elbow
30 DL @ 225#
50 40# dumbbell push press (oops)
35 55# dumbbell swings
30 50# SDHP
10 Bar MU's

36:52

Comment #210 - Posted by: Crossfit Chris at November 20, 2012 6:08 PM

M/36/5'10/178 17:20 RX
WHAT A FUN WOD THX HQ

Comment #211 - Posted by: CRAIG Hicks at November 20, 2012 9:10 PM

30 HSPU
50 Back Ext.
30 Knee to Elbow
30 DL @ 185# (SUB)
30 40# dumbbell push press
30 55# dumbbell swings
20 Cal Run (SUB-rowers were taken)
30-30 PUs and dips

30:41

First time getting through a WOD with HSPUs. Pretty happy about that despite struggles with PUs. Subbed deadlift weight partly b/c just wanted to get on with it.

Comment #212 - Posted by: tgremillion M/32/6'1/185 at November 21, 2012 5:44 AM

M/24/6'/160 11:30
135# DL / 30# DBPP / 45# KB
Gained 7 lbs from CF since Sept.

Comment #213 - Posted by: Cheek at November 21, 2012 7:18 AM

JV @ 2.0
16:46

Comment #214 - Posted by: Jeff & Charity @ CF Snohomish at November 21, 2012 8:58 AM

32:33 Rx'd

Tough WOD! Love it though.

Comment #215 - Posted by: Chris at November 21, 2012 4:26 PM

F/5'6"/160

34:15

30 HSPU
50 Good Mornings w/45#bar
30 Knee to Elbow
30 DL @ 115#
30 45# bar push press
30 35# dumbbell swings
400m run
3 PUs (assisted w/#2 band) and 3 chair dips (10 times)

Most modifications were due to lack of equipment at home.

Comment #216 - Posted by: Kimberly at November 25, 2012 8:45 AM

26:10

Sub 25 KB SDHP for Row

Comment #217 - Posted by: MikeyPaul - 30/m/170 at November 26, 2012 8:13 PM

52/m/186

28:32

Comment #218 - Posted by: denob at November 28, 2012 1:45 PM

24:12 12.05.13 30 HSPU (15 strict + 15 kip), 35lb PP, 20 SDLHP, 10 prog MU from grnd swinging legs ahead before pulling up.

Comment #219 - Posted by: zenoperegrinus at May 12, 2013 2:58 AM

CFWUx1
DL warmup 20x5, 60x5, 90x3, 102.5kg
26:33

Comment #220 - Posted by: Doug at July 21, 2013 5:50 PM

7MU - r shoulder was aggravated by the push press
rest RX
21:17

Comment #221 - Posted by: sr at November 11, 2013 8:34 AM
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