Beautiful, just beautiful.

Bill Grundler - lucky guy!

Try this wod I named " goating...goating...GONE!"
After some of my worst exercises.

2 rds
30 box jumps 24"
15 DL 225lbs
2 rds
30 wall balls 20 lb
15 L- pullups
2 rds
30 burpees
15 kb swings 2 pood
Good luck:)

On the go today stuck to a strict rich froning diet, meat lovers pizza, peanut butter, and protien shakes. Needless to say I did not get the same results.

Rxd 5 rounds + 15 DL+1 pushup

Good wod

did it early.

3 rounds + dl, pu, 10 stair jumps

forgot to say i modified to 135ibs dl

God bless and prayers for those in Newtown, Ct.

4 rounds exactly as Rx

M/42yo/175lbs

Been doing Crossfit for a month now, and already see amazing results! A month ago, I woulda been dreading this WOD. Tonight, I loved it! (even though it kicked my butt!)

Way to go Paulw. I have only been crossfitting for about nine months. But my fitness level keeps improving. The wods will always kick your butt ,however your performance and times will gradually keep improving though.

What about the pelvic turn? Same thing as winking in the bottom of the squat. Fix would be wall squats yes? But what if the squat is fine and only on the deadlift do you see that? I know Bill hit the main points and spine first etc, I'm just curious about the finer points.

Gloves and paddding, lol!

I just did a WOD that looks a lot like that one a few days ago.
20121211
AMRAP 17
10 DL 155
15 Box Jump, 24"
13 Games pushups
7 rounds plus 1 Deadlift (267 reps)

After the tragedy in Conneticut I am on a 24 hr Amrap of hugs kisses and I love you''s with my 5 yr old

Any of you folks care to give me your opinions on comparing and contrasting box jumps (of say 24") and squat jumps (with like a 6"-12" jump)? I'm looking to get some thoughts on which would be more taxing, which is more work/horsepower, which would be the scale up from the other or any opinions anybody's got on those two movements.

Thanks in advance.

4 rounds, 15dl, 15pu, 1 box jump.
Scaled to 135lb DL.

27/m/165lbs

Blue Line.

We need a WOD in memory of the kids and teachers from Newtown CT.

I love the "Coaching the *blank*" videos! Being out here without a coach or box, it's great because it points out things I've never even thought about!!

Hope to see a lot more of them!

awesome deadlift basics video, just a quick refresher. I love the basics videos for those of us who cannot afford the crossfit membership fees and have to self-coach so often

Does Anyone know the name of the song?

just did the wod and it took me 12 min

6 rounds + 3 deadlifts

M/27/190
5 rounds + 10 dl

Heartrate went up and away

4 rounds Rx'd

6 Rounds Rx'd

Whoop!

6 rounds plus 1 dead lift

7 rounds 10 dealifts Rx'd

i started on deadlifts

3 rds plus 14 DL, pack with step-ups to bench

6 RDS.

Yeeeee
7 rounds + 15 Deadlifts+15 Push ups+2 box jumps

m/42/5'8"/175

Scaled DL's to 115#

4 rounds+ 13 DL's
I stink at box jumps....

No rep on all the box jumps?? standard is to open the hip at the top of the movement.. why do they always show videos not demonstrating proper technique.

M/47/185

6 rds + 4DL

M 42/185/72"
4 rnds 15 déads, 15 pu, 4 box jumps.
Couldn't stop thinking about those little children and the teachers back east. Praying for the families, God be with them.

4 rds + 10 DL

as rxd

m/36/5'4/130

As rx'd

5 rounds + 15 deadlifts + 15 push ups + 10 box jumps

nice WOD

M/47/6'2"/198lb

7 rds 185# dl pushups off of 35's and 20 box jumps at 22 inches. Had to use a cooler and plywood for box.

28yrs/202/74in

4 rounds. Legs were still really sore from last 2 leg workouts. Feel Great!!

haha look at that giant judge

38/m/175
Rx 5+30reps

This was a fantastic wod, really enjoyed after 4 days off.
Why is the guy in the video doing deads with 200 though? I feel that weight is probably a little more consistent with other wods, I liked using 155 for this one.

I got 7 rounds done, smashed the last set of box jumps in 20 seconds to just scape in!

M/31/5'9"/77kg
7 rounds exactly on time.

5rd 6pu Rx'd

M/40/5'10"/193lbs

4 rounds + 2 deadlifts as Rx'd

Push-ups were the easy part.

Hj foi meu primeiro wod completo, sou professor de ed.fisica mas iniciante do crossfit, ainda muito desconhecido no Brasil. Consegui fazer tres rounds completos, e uma sensação única.
Deadlift com 70kg
Flexão de braços no solo
Saltos box 50 cm.

4 rounds

4 rounds as rx'd

4 rounds as rx'd. This is my first real crossfit workout after doing a bunch of sallied down WODS to get into it. It was hard but I need it. m/24/5'11"/220lbs

M/25/5'9"/175

4 rounds + 12 deadlifts as Rx'd

First WOD ever! many more to come!

5 rounds + 2 DL

rx

M/52/190lb

God Bless the folks in Newtown!

In the WOD demo I did not see his hips opening at the top of the box or his chest hitting the ground on the push-ups. Is this just me or did there see the same thing....

4rds. Ouch.

M/34/5'9"/160

As rx'd

4 rounds + 15 deadlifts + 15 pushups + 8 box jumps

4 round + 5 deadlifts rx

First day of Crossfit...

3 rds. + 15 dl's.

I toned it down to 135# dl's and standard p/u's

4 +15 rx

4 rounds + 4 box jumps
Should've and could've gotten 5 rounds.

couldnt do the WOD today as i have really sore hamstrings anyone know what i can do to help this ?

Great demo video with band warmups. Thank you! I did the workout at the local y from memory....great triplet
155 dl x10
Dsnd pu's x15
Bxjp 24" x15
Amrap 15 min
Thought should be 15's half way through...oh well
7 rd's + 3 box jumps.
Awesome cute wife did scaled of what I did 45 lb d, knee pushups, 16" box jumps, 7 rds.

M/31/237/6-3

4 complete rounds RX + 11 DL's

7 rounds exactly. Good one. M/39/205

New to crossfit and love it.

Did out of order today but did 4rds + 10 dead lifts

15 dead lifts (155 lbs)
15 box jumps (25" box)
15 deficit push-ups
*in this order
M/28/180lbs

6 full rounds...9 deadlifts

I had to use a 20" box

Rx'd
5 rnds + 5 DL

As rxed
5 rds in 12:04

Crossfitting at home for one week...scaled the dead lifts to 135#. Completed 4 rounds, even.

M/48/185#

Rx 4 rounds plus 2 DL the box jumps kill me. I can't seem to spring on the floor like they do in the video

M/47/185lbs/73"

5 rd's 6 total

5 rnds rx. BJ always slow me down
52/m

M/37/220/6'3"
20" box jump
6 rnd's & 13 dead lifts

5 rnds. rx'ed. Not much for a lot of these but this was a good on!

Modified slightly to:

155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 GHD sit-ups

4 rounds + 11 deadlifts

6+5 DLs

M/22/6'0"/182

Subbed 125# Deadlift because that's as much weight as I have at home; everything else Rx'd

4 rounds + 6 pushups

I get it....12/15 is today.
6 rounds 12 DLs Rx'd

6 rounds + 15 DL + 9 PU as Rx'd

Are these handstand pushups? Dumb question- i know.

M/32/5'9"/170#
As rxd 4 rounds + 6 pushups
deadlifts and boxjumps are an 'interesting' combo.
Peace and love everyone.

I think 5 rounds, 15 DL, 10 pushups.

As Rxd, but did AMRAP 15 minutes. It jus made more sense to me, all reps are 15 why 12 minute AMRAP. I guess that's my slight OCD. Lower back was getting tight on this one, so slowed down on the DL a lil and focused on the form. After my back injury, my fitness level got smashed, soon tho, Ill be back to crushing these WODs again.

GO HARD, HAVE FUN!

5 rounds + 2 deadlifts

WOD substitute: rack and bag lawn with over 55 trees in less than 3 hours. Wlda rather done WOD. Back at it mañana.

M/30/5'8/150

5 rounds + 15 pushups

DL @ 145#
Box jumps in the stairs : 3 steps = 24 inches

M/36/180

Rx
6 rounds + 3 deads (273 reps)

M/24/6'4"/ 210lbs DL=225lbs.

5 rounds + 15 DL

M/52/154/1-1-06

In commercial gym.
135/+ deficit/20"

4 Rounds + 15DL + 9 Deficit Push-UPs

6 rounds - last set of box jumps.

6 rounds + 15 DLs as rx'd

43/m/185
as rx'd

6 complete

4 rounds +6 dl's did tuck jumps instead of box jumps

4 rnds + 10 push ups,box jumps on 20" box,higher not available

M/18/5'11"/170
did not have a box so i jumped on a bench.
3 rounds + 10 DL

M/33/5'6/166

12 Min. AMRAP:
Scaled
135 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

4 rounds + 10 DL

As RX'd: 5 rounds
22/m/5'8/168lbs

F/27/5'5"/120

4 rounds even as Rx (115#/20")

3 rounds, 15 dl, 15 pu, 5 box jumps.
Scaled dead lift to 45kgs. My first Crossfit.com workout!

4 rounds rx

M/30/5'9/150

3 full rounds, 15 deadlifts, 15 pushups, 2 jumps. 135 for deadlifts, stay. 20 inch box, stay. Pushups RX.

M/52 & F/50
Both 5 rounds and 5 DLs
Great WOD- ready for party food.

M/32/5'11"/ 228

4 rds, 8 DL
DL and PU were good, BoxJumps were rough

subbed 24" box with 25" box (thanks to the PF trainer at my gym)
me - m/40/6'/185 -- 6 rnds (just finished as time ran out)

nephew - 25/5'10"/170 -- 6 rnds (finished before me, but hadn't started his next set of deadlifts before time ran out)

Then we did Randy

me -- 7:02

nephew -- 9:21

Hoped for 7 but got 6 even as rx'd.

M/20/5'8"/160
First time trying Crossfit
7 rounds exactly, finished just as time ran out.

7 rounds plus 15 box jumps/15 push ups.

M/28/178

Scaled to 107#(48.5kg) deadlift
Used 22#(10kg) plate
18" box jump

Complete as many rounds and reps as possible in 12 minutes of:
107 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 22 pound plates
15 Box jumps, 18" box

4rds + 2DL

Too much rest

5 rounds + 15 deadlifts (105lbs)

7 rounds plus 15 DL/ 15 pushup
Great workout!!

M/16/125

5 rds + 2 DLs Subbed Squats for Box Jumps.

4 rounds + 15 DL + 15 push ups + 7 box jumps
rx'd

Modified for my cobalt chromium knee
AMRAP in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups
15 Step-ups
4 Rounds + 5 Deadlifts
M/55/6’/205

5 rnds.

M/30/202
4 reps + 5 dead lifts (165lbs)

m/23/251/6'

5 rounds + 15 DL AND 12 push-ups
great work out- o YEEEAAAAHHH !@

M/24/5'10"/169

5 rounds + 15 DL + 4 push-ups

as rx'd

3rds
15 DL
15 PU

M/25/6'3"/ 185
7 Rounds, 15 deadlifts, 15 pushups, 5 box jumps.
Regular push-ups.

6 rounds @ the buzzer

Back trashed from deads 2 days in a row

Rxd: 4 rds + 15 DL + 15 PU.

M 52 6'2" 195
I did 5 rounds in 15 mins.
subbed overhead squat with unweighted bar instead of box jumps

6 rounds + 14 PU
Had a bad urge to use the restroom in the middle of the workout, it sucked really bad!

4+15+3

# 13 I share your sentiments....

4rds+4DL

3 rds + 3 reps deadlift
Deadlift 135 lbs
Subbed Pullups for box jumps

M/35/5'10/196

5 rounds plus 30 just had jump boxes left
Almost made 6.

Hooahhh Army Crossfit!!!

3 full rounds, then 15dl, 15pu, and was mid-flight on box jump #8. As Rx'd

M/36/200/5'11"

m/37/68"/163

4 Full rounds as RX plus:
10 DL
15 PU
15 Box Jumps

Back R gluteus tweaked on DL

24yr/87.5kg/182cm

7 rounds

44/m/176cm/73kg

As rx'd

5 rounds + 8 DL

Used 20kg plates (about 2 inches thick). DLs and push-ups unbroken, slow box jumps. 6 rounds seem achievable.

M/40/5'11"/205

Subbed deficit pushups for regular pushups.

4 rounds in 12:07

M/24/6'/160

Completed as Rx'd
Goal: 5 rnds
Actual: 3 rnds
(Just got off a 1.5 week leave)

Paul rx'd: 8 rounds + 15 DL + 15 Push-ups+ 2 Box Jumps

Heather + 4 rounds +15 DL + 15 Push-ups

Whoops did 15 minutes instead of 12.....

Rod 4+3
Kelley 4

both as RX

M/27/6'0/185

7 rounds + 9 DL Rx

4 + 15 dl RX

4 rounds

4 rounds + 15 PU + 5 box jumps
Scaled weight to 110pounds DL

Fun :)

5 rounds Rx'd

DLs and deficit push-ups all unbroken. BJs broken after 2nd set; these cost me time. Still feeling effects of blood donation several days ago; I think 6 rounds is do-able next time.

4 Rds + 8 Box Jumps Rx

Not exactly sure what deficit push ups are, help anyone??

M 32 170 4 rounds + 5jump box great workout army.crossfit

M/5'9"/25/165

Rx'd

5rds + 15 dl + 15 pu + 3 box jumps

51/M/190
Subd
95 DL
4 RND's
+15 DL's

3Rs 5 box jumps

I got 6 rds + 15 DL, at 6500 ft elevation after being
In San Diego for 3 weeks..... Man elevation sucks

5 rds + 8 DL
short, fast-paced, and intense - perfect!

7 rounds + 2 dl

27/M/145#/5'9.5"

As prescribed, completed 3 full rounds plus 10 deadlifts

As Rx 6 rounds + 15 Deadlifts

M/168#/6'/38 yrs

3 sets plus 10 dls as rx'd

did sunday as rx'd:

3-4 rounds (lost count!) + 15dl + 15 dpu + 13 box

M/24/180/ 5 10"

Rx - 6 rounds - great explosive wod

m/29/180cm/73kg

Front squats 7x2
70,80,85,90,95,100,95

Complete as many rounds and reps as possible in 12 minutes of:
70kg Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

5 rounds 24 reps

Rounds - 5 + 5 DL

rxd 7 rds + 15 deadlifts

got lazy at the end should have done 8 rds

M/ 38/134 lbs/ 5'-6"
I did a different WOD on Saturday afernoon.
I was under a bit of a time crunch so: warm up and fun little WOD (15 minute cap)
DU Ladder from 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Must do ALL reps of each set UNBROKEN... if you tip up, restart that set. I was fine until about 40.. then I started to trip up at the like 30 or so. I tripped up a bunch of times on the 40,45 & 50 sets both directions. I was fine but lost coordination and my timing was a little off.
As Rx: 13:52
GOOD practice warm up type event.
I was just trying to get a little technique/ weight in before hurying back home to go out ot dinner.
95 x 5
135 x 5
185 x 5
215 x 5
225 x 5
255 x 5 (grip did imporve a bunch after adding a little chaulk)
275 x 3 (3 sets) It was my grip that was failing, so to keep better form and pop I decide to go with quicker rounds of just 3 reps.

Post WOD - very little stretching.. that's why my calves are still sore 2 days later.

blech: Staying careful with high rep DL. Hurt my back on a very similar WOD two years ago. Took my time. Lowered weight to 145

did 5+6DL...a little disappointed. I was not moving forward with enough urgency.

M/36/6'3/210lbs
3rds as Rx'd

Accidentally set timer for 15 min and finished 4 rds. Punished myself but it felt good.

M/26/5'9/144lb
Rx'd 4 rds,12 DL

Dead lifts were a lot harder than I expected

Scaled Deadlift to 145#
4 rounds + 13 Deadlifts

6 Rounds +1 Deadlift as Rx'd doing the jumps onto a bench.

9607 = 5 rounds
9808 = 6 rounds

M/22/5'5/145lb

Great workout! Need to work on my deads though.. back got tired fast!

6 Rounds Rx'd
+
15 deadlifts(155#)
15 deficit push ups(25#)
8 box jumps(24)

4+ 15 @ RX

5 rounds + 1 deadlift

5'6" 166 Lb 35 y/o M

Rx'ed. 5 Rd + 15 DL's, 2 deficit P/U's

5 rounds thru 6 jumps into 6th round. 9 jumps shy of 6 rounds.

6 rds. I wasn't going balls out, but challenging wod. Instead of sprinting out of the gate I now just try to complete the wod without resting.

6 rds 6 deadlifts prescribed
5' 10" 165

6 rds 6 deadlifts
5'10" 165 lbs

M/46/215/ 6'2"

5 rounds As Rx'd

5min

6 rnds 15 dl

M/36/5'4"/146lbs
As RX'd
6 rounds plus 15 push ups

M/38/205/5'10
As rx'd
4 rounds
I tapped out with a minute to go

M/28/215/5'10
as rx'd
5 rounds

M/24/175/5'8"
6 rounds 15dl's 15 deficit PU's as rx'ed

M/35/6'3"/200

Did Helen today in 8:31.

2 rounds + deadlifts, pushups, 2 jumps in 12 minutes
4 rounds took 20 minutes

M/37/5'11/190lbs

As rx'd - 6 rds

knee pushups unless otherwise noted
box jumps to varied height

Mrs. Pip 5 + 13 (95)
Joyce 4 + 2 (29k/tire pushups)
Kyle 4 + 15 + 15 (75/tire)
Jay 5 + 15 + 11 (125/regular pushups)
Jacob 5 + 8 (135/regular pushups)
Abby 3 + 7 + 10 (65) - 7 minutes
Aly 6 + 10 (95)
Bubs 6 + 1 (95)
Pudge 5 + 15 (65)
Meghan 5 + 15 + 15 + 4 (95)
Tara 5 + 15 + "1.5" (95)
Morrow 3 + 5 (135/25# plate deficit pushups)
Ryan 6 + 15 + 3 (155/25# plate deficit pushups)
Mama V 6 + 1 (85)
Mr. Wonsil 4 + 25 + 15 + 7 (125)
Mr. Murley 4 + 15 + 4 (125/regular pushups)
Mr. K 4 (24k)
Sandi 4 + 15 + 15 (24k)
Mrs. Carey 5 + 15 + 10 (95)

3 rounds + 15DL's, 15 Box Jumps, 13 push-ups
65# deadlifts

M/37/69"/200

5rnds +13DLs @155lbs, 26" box in Boots N' UTs & 35lb High-temp plates for Hand Release Push Ups

Great WOD! From Camp Krutke(SEABEES), Afghan

M/20/6'1/165

5 Rounds + 15 deads at 155, 24" box, 45lb bumper plates.

M/57/6'/200
4 rds/DL/5 DPU = 200 reps . . . DL at 165 . . .

6 rounds ASRX

nice pic

Male, 32years, 80kg, 175cm. doing CF since september on regular basis. 6 rounds as rx

male, 32y, 80kg, 175cm. doing cross fit since september on regular basis. 6 rounds and one dl as rx

M/19/5'11''/160

3 rounds.. (rx)

but some lady told me to stop because the sound of the deadlift weight hitting the ground was "disturbing" her...

hahah

As rx'd

4 rounds + 15 DL + 4 box jumps

This sucked a lot more than I thought it would

5 rounds + 15 dead lifts

f/33/147
105 lb DL, 20"box, kick up push-ups
4 complete rounds

4 + 4

M/48/5'11"/160
6 rounds + 7 DL. Form weak on PUs
Another great WOD. THX!

4 rounds rx

F/25/115 #'s/5'5"

12 mins AMRAP
15 95 # DL / 15 deficit push ups / 15 box jumps

4 rounds + 3 DL

The push-ups really slowed me down, had to do 3 at a time...

M/195/6'2"/38

6 rounds as Rx'd

rx'd:

6 rounds + 8 deadlft's

M/43/5'8"/172

5 rounds + 5 reps

Very strict form on all

As rx.
DL: 155lb x15
DPU: 25lb plates x15
BJ: 24" x15
12 min, 4 rounds.
Still feeling terrible from cold, nothing much in the tank.

rx'd

5 round + 10 DL

5 Rounds completed. I messed up the deficit pushups. I thought the 25lbs plates need to be standing.

4 round
135lbs DL (61kg)
22'' box

9 Rounds + 15 Deadlifts + 15 Pushups
Deadlifts were 175 pounds not 155 pounds
I finished off the boxjumps just so I could hit the 10 mark

as rxd @ CFC

6 rnds + 1 DL

5 rounds and 15 DL's great WOD

5 Rds + 3 DL RX

4 rds + 13 deadlifts

Box jumps were way too slow.

12:00
10 95# Cleans
15 PushUps
15 Box Jumps
6 rounds in 12:15
Then
50 Weighted Sits

As rx'd, 5 rds + DLs, PUs, 7 BJ
480th

M/30/68"/135 lbs

135# DL

6 rounds + 15 DL

M/29/73"/210#

4 rds + 10 DL

M/35/6'2"/220

rx'd 4 rnds + DL + 7 push ups

Had to do jumps on 30" window ledge at the Y. Got some strange looks, but got it done! Crossfit baby!

5 rd.s plus 5 dls. 18 jumps each rd. because box was maybe a touch short. Then I got straight in my car and felt my lower back light on fire. Great WOD (as usual).

M/41/193

4 rounds plus 6 pushups in 5th round. Finished 5th round after the bell. Scaled DL to 135. I could scale that up next time.

4 plus 2 DLs. Rxd.

5 rnds + DL, pushups, and 1 box jump

m/18/185/5'11"
6 rnds+15+13 Rx'd

M/22/5'11"/182

5 rounds + 13 push ups

4 rounds + 15 push-ups and 15 box jumps

Subbed decline push-ups and 30-inch box jumps

4 rnds 2 DL

M/45/5'11"/200

12 min AMRAP:

15 155# DLs
15 Deficit push-ups, hands on 25# plates
15 20" box jumps

4 rounds

135lb dl 10lb plates for pushups
4 rds

5 rounds and 5 dead lifts

RugBG#7

8 rounds + 4 deadlifts exactly as rx

5 rounds
4 dead lifts

5 + 3 as rx'd.

m/34/5'8"/175lb

7 rds + 6 DL as rx'd

4 sets + 15 push ups

M/168/5'7"/33
6 rounds + 15 Deadlifts

5 + 8DL

m/39/5'9/176
CFWU-3. Superman. DU.
5 + 13
BJ slow. Pushups not bad at all. Mostly 10+5 to keep from burning out. DL not bad. Little wider stance since high reps. Broke to 10+5 on 5th round.

As rx'd. Can't remember how many rds (a week ago).

6rds RX'd

4 sets + 15 DLs

7 Rds + 2 squats

Solid WOD. Results = 6 rounds + 15 deadlifts RX'd :DD

4 rounds

2 rounds + 12 box jumps

m/42/5'8/240

2 rounds + 12 box jumps

m/42/5'8/240

As rx'd, 6 rounds + 5 Deadlifts.

Nasty little number - box jumps always make stuff spicy. Started off by pacing, first 3 rounds in a little more than 6 minutes. Felt like I should be able to get 6, so I pushed harder through the last 5 minutes and change. Push-ups seemed to go better than usual. My left shoulder has been a nagging me a little during push-ups, but the pain goes away if I keep my elbows in tight. Foot is feeling much better, but still cautious - did jumps up to the box, but stepped down.