December 15, 2012

Saturday 121215

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

Post rounds completed to comments.

JohnCalhoun_kettlebellsnatch_th.jpg

Enlarge image

Lynelle Turnage.


"Coaching the Deadlift" with Bill Grundler - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit 702 - video [wmv] [mov] [HD mov]

Posted by Pukie at December 15, 2012 5:00 PM
Comments

Beautiful, just beautiful.

Comment #1 - Posted by: NICK at December 14, 2012 5:46 PM

Bill Grundler - lucky guy!

Comment #2 - Posted by: Stan at December 14, 2012 5:50 PM

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:)

Comment #3 - Posted by: Dennis Jackman at December 14, 2012 6:18 PM

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

Comment #4 - Posted by: Hollyhog at December 14, 2012 6:54 PM

did it early.

3 rounds + dl, pu, 10 stair jumps

Comment #5 - Posted by: TimC at December 14, 2012 6:57 PM

forgot to say i modified to 135ibs dl

Comment #6 - Posted by: TimC at December 14, 2012 6:59 PM

God bless and prayers for those in Newtown, Ct.

Comment #7 - Posted by: Sully in Gainesville, Ga M/32//180/6' at December 14, 2012 7:45 PM

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!)

Comment #8 - Posted by: PaulW at December 14, 2012 7:58 PM

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.

Comment #9 - Posted by: hollyhog at December 14, 2012 8:21 PM

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.

Comment #10 - Posted by: John Sawyers at December 14, 2012 8:25 PM

Gloves and paddding, lol!

Comment #11 - Posted by: shawn at December 14, 2012 8:31 PM

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)

Comment #12 - Posted by: sdt at December 14, 2012 8:44 PM

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

Comment #13 - Posted by: Josh at December 14, 2012 9:57 PM

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.

Comment #14 - Posted by: Brhino at December 14, 2012 10:01 PM

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

27/m/165lbs

Blue Line.

Comment #15 - Posted by: Kevin R at December 15, 2012 12:27 AM

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

Comment #16 - Posted by: Gabriel at December 15, 2012 1:13 AM

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!

Comment #17 - Posted by: tatumvay at December 15, 2012 1:53 AM

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

Comment #18 - Posted by: ian at December 15, 2012 2:33 AM

Does Anyone know the name of the song?

Comment #19 - Posted by: Aitop at December 15, 2012 2:50 AM

just did the wod and it took me 12 min

Comment #20 - Posted by: david at December 15, 2012 2:56 AM

6 rounds + 3 deadlifts

Comment #21 - Posted by: Fred 38/176/75 at December 15, 2012 3:26 AM

M/27/190
5 rounds + 10 dl

Heartrate went up and away

Comment #22 - Posted by: Tijnitijn at December 15, 2012 4:13 AM

4 rounds Rx'd

Comment #23 - Posted by: Adhish Chhabra at December 15, 2012 4:39 AM

6 Rounds Rx'd

Whoop!

Comment #24 - Posted by: james.patrick [M/50/66"/135] at December 15, 2012 5:09 AM

6 rounds plus 1 dead lift

Comment #25 - Posted by: James William Goulden at December 15, 2012 5:14 AM

7 rounds 10 dealifts Rx'd

i started on deadlifts

Comment #26 - Posted by: Eric Miller at December 15, 2012 5:15 AM

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

Comment #27 - Posted by: RussA at December 15, 2012 5:26 AM

6 RDS.

Comment #28 - Posted by: ART/M/44/5'5"/150 at December 15, 2012 5:27 AM

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

Comment #29 - Posted by: Claudio at December 15, 2012 5:28 AM

m/42/5'8"/175

Scaled DL's to 115#

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

Comment #30 - Posted by: Mike A. at December 15, 2012 5:29 AM

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.

Comment #31 - Posted by: Matt at December 15, 2012 5:37 AM

M/47/185

6 rds + 4DL

Comment #32 - Posted by: Cosmo at December 15, 2012 5:58 AM

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.

Comment #33 - Posted by: Mike at December 15, 2012 6:04 AM

4 rds + 10 DL

as rxd

m/36/5'4/130

Comment #34 - Posted by: Sal Walker at December 15, 2012 6:28 AM

As rx'd

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

nice WOD

M/47/6'2"/198lb

Comment #35 - Posted by: Neil Davidson at December 15, 2012 6:39 AM

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.

Comment #36 - Posted by: Lonewolf +1 at December 15, 2012 6:54 AM

28yrs/202/74in

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

Comment #37 - Posted by: James Hash at December 15, 2012 7:09 AM

haha look at that giant judge

Comment #38 - Posted by: ben at December 15, 2012 7:12 AM

38/m/175
Rx 5+30reps

Comment #39 - Posted by: ffkwill at December 15, 2012 7:18 AM

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.

Comment #40 - Posted by: Aza at December 15, 2012 7:23 AM

5rd 6pu Rx'd

Comment #41 - Posted by: matt at December 15, 2012 7:31 AM

M/40/5'10"/193lbs

4 rounds + 2 deadlifts as Rx'd

Push-ups were the easy part.

Comment #42 - Posted by: Playoff Beard at December 15, 2012 7:36 AM

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.

Comment #43 - Posted by: Anderson Cruz at December 15, 2012 7:39 AM

4 rounds

Comment #44 - Posted by: Shane G at December 15, 2012 7:56 AM

4 rounds as rx'd

Comment #45 - Posted by: Scott Albright M/40/5'9"/224 at December 15, 2012 7:58 AM

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

Comment #46 - Posted by: Dave Weinman at December 15, 2012 8:10 AM

M/25/5'9"/175

4 rounds + 12 deadlifts as Rx'd

First WOD ever! many more to come!

Comment #47 - Posted by: Jeff S at December 15, 2012 8:23 AM

5 rounds + 2 DL

rx


M/52/190lb

God Bless the folks in Newtown!

Comment #48 - Posted by: Mazzone, Chantilly at December 15, 2012 8:46 AM

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....

Comment #49 - Posted by: keith at December 15, 2012 8:51 AM

4rds. Ouch.

Comment #50 - Posted by: js at December 15, 2012 9:14 AM

M/34/5'9"/160

As rx'd

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

Comment #51 - Posted by: Antun Karlovac at December 15, 2012 9:21 AM

4 round + 5 deadlifts rx

Comment #52 - Posted by: gb 45/m/71"/185# at December 15, 2012 9:27 AM

First day of Crossfit...

3 rds. + 15 dl's.

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

Comment #53 - Posted by: CM1 at December 15, 2012 9:33 AM

4 +15 rx

Comment #54 - Posted by: Matt 29/m/5'10/155 at December 15, 2012 9:37 AM

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

Comment #55 - Posted by: Sully in Gainesville, Ga M/32//180/6' at December 15, 2012 9:39 AM

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

Comment #56 - Posted by: jason at December 15, 2012 9:44 AM

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.

Comment #57 - Posted by: Sebastian at December 15, 2012 9:52 AM

M/31/237/6-3

4 complete rounds RX + 11 DL's

Comment #58 - Posted by: Rocker at December 15, 2012 9:55 AM

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

Comment #59 - Posted by: Keith Chrisman at December 15, 2012 9:57 AM

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

Comment #60 - Posted by: Kyle at December 15, 2012 9:59 AM

6 full rounds...9 deadlifts

I had to use a 20" box

Comment #61 - Posted by: MattPatt at December 15, 2012 10:10 AM

Rx'd
5 rnds + 5 DL

Comment #62 - Posted by: JakeK 4153' above sea level at December 15, 2012 10:17 AM

As rxed
5 rds in 12:04

Comment #63 - Posted by: Bgarcia4 at December 15, 2012 10:22 AM

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

M/48/185#

Comment #64 - Posted by: APalm at December 15, 2012 10:23 AM

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"

Comment #65 - Posted by: No Big Deal at December 15, 2012 10:25 AM

5 rd's 6 total

Comment #66 - Posted by: Pacers at December 15, 2012 10:25 AM

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

Comment #67 - Posted by: Dr B at December 15, 2012 10:47 AM

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

Comment #68 - Posted by: Erick at December 15, 2012 10:50 AM

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

Comment #69 - Posted by: Bill at December 15, 2012 11:15 AM

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

Comment #70 - Posted by: Kevin C. (M/53/5'11"/175) at December 15, 2012 11:16 AM

6+5 DLs

Comment #71 - Posted by: mlt at December 15, 2012 11:16 AM

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

Comment #72 - Posted by: Alex at December 15, 2012 11:17 AM

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

Comment #73 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 15, 2012 11:18 AM

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

Comment #74 - Posted by: Jetté 43/M/5'11"/175 at December 15, 2012 11:24 AM

Are these handstand pushups? Dumb question- i know.

Comment #75 - Posted by: johathan at December 15, 2012 11:34 AM

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

Comment #76 - Posted by: Eddie C. at December 15, 2012 11:41 AM

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!

Comment #77 - Posted by: jirv101 at December 15, 2012 11:47 AM

5 rounds + 2 deadlifts

Comment #78 - Posted by: Tyler Scott at December 15, 2012 11:49 AM

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

Comment #79 - Posted by: Edge at December 15, 2012 11:52 AM

M/30/5'8/150

5 rounds + 15 pushups

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

Comment #80 - Posted by: Guillaume at December 15, 2012 12:07 PM

M/36/180

Rx
6 rounds + 3 deads (273 reps)

Comment #81 - Posted by: Jesse Cook at December 15, 2012 12:36 PM

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

5 rounds + 15 DL

Comment #82 - Posted by: Matt at December 15, 2012 12:53 PM

M/52/154/1-1-06

In commercial gym.
135/+ deficit/20"

4 Rounds + 15DL + 9 Deficit Push-UPs

Comment #83 - Posted by: bingo at December 15, 2012 12:56 PM

6 rounds - last set of box jumps.

Comment #84 - Posted by: Jon at December 15, 2012 1:13 PM

6 rounds + 15 DLs as rx'd

Comment #85 - Posted by: MAGNUS M/26/5'8/160 at December 15, 2012 1:32 PM

43/m/185
as rx'd

6 complete

Comment #86 - Posted by: JackM at December 15, 2012 1:34 PM

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

Comment #87 - Posted by: Todd walters at December 15, 2012 1:35 PM

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

Comment #88 - Posted by: Alex Cross at December 15, 2012 1:43 PM

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

Comment #89 - Posted by: stemme at December 15, 2012 1:44 PM

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

Comment #90 - Posted by: Aldo VIllasenor at December 15, 2012 1:46 PM

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

Comment #91 - Posted by: T. Collins at December 15, 2012 1:47 PM

F/27/5'5"/120

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

Comment #92 - Posted by: Sisyphus at December 15, 2012 1:49 PM

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

Comment #93 - Posted by: TCW at December 15, 2012 2:23 PM

4 rounds rx

M/30/5'9/150

Comment #94 - Posted by: Mike at December 15, 2012 2:23 PM

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

Comment #95 - Posted by: Elliott Harding at December 15, 2012 2:32 PM

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

Comment #96 - Posted by: Fred at December 15, 2012 2:34 PM

M/32/5'11"/ 228

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

Comment #97 - Posted by: Shawn W at December 15, 2012 2:57 PM

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

Comment #98 - Posted by: E B at December 15, 2012 3:09 PM

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

Comment #99 - Posted by: Kurt M/39/185 at December 15, 2012 3:29 PM

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

Comment #100 - Posted by: Sean at December 15, 2012 3:31 PM

7 rounds plus 15 box jumps/15 push ups.

M/28/178

Comment #101 - Posted by: Brandon Keys at December 15, 2012 3:48 PM

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

Comment #102 - Posted by: Saganamooo at December 15, 2012 4:25 PM

5 rounds + 15 deadlifts (105lbs)

Comment #103 - Posted by: abh f/27/5'5/130 at December 15, 2012 4:29 PM

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

M/16/125

Comment #104 - Posted by: Michael Colwell at December 15, 2012 4:32 PM

5 rds + 2 DLs Subbed Squats for Box Jumps.

Comment #105 - Posted by: Charlie at December 15, 2012 4:39 PM

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

Comment #106 - Posted by: DPL at December 15, 2012 4:47 PM

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

Comment #107 - Posted by: Pete In Sun City at December 15, 2012 4:49 PM

5 rnds.

Comment #108 - Posted by: Sinal M/33/5'9"/210lbs at December 15, 2012 4:51 PM

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

Comment #109 - Posted by: Muff at December 15, 2012 5:02 PM

m/23/251/6'

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

Comment #110 - Posted by: Mi at December 15, 2012 5:11 PM

M/24/5'10"/169

5 rounds + 15 DL + 4 push-ups

as rx'd

Comment #111 - Posted by: T. Swihart at December 15, 2012 5:44 PM

3rds
15 DL
15 PU

Comment #112 - Posted by: ChuckB at December 15, 2012 6:49 PM

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

Comment #113 - Posted by: Josh at December 15, 2012 7:03 PM

6 rounds @ the buzzer

Back trashed from deads 2 days in a row

Comment #114 - Posted by: Randy at December 15, 2012 7:05 PM

Rxd: 4 rds + 15 DL + 15 PU.

Comment #115 - Posted by: Tim at December 15, 2012 7:11 PM

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

Comment #116 - Posted by: bobr at December 15, 2012 7:14 PM

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

Comment #117 - Posted by: Edwards M/16/5'11/175 at December 15, 2012 7:18 PM

4+15+3

Comment #118 - Posted by: ScottMacArthur at December 15, 2012 7:28 PM

# 13 I share your sentiments....

4rds+4DL

Comment #119 - Posted by: c-los at December 15, 2012 10:22 PM

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

Comment #120 - Posted by: kdelo at December 15, 2012 10:24 PM

M/35/5'10/196

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

Hooahhh Army Crossfit!!!

Comment #121 - Posted by: SFC AB at December 15, 2012 10:46 PM

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

M/36/200/5'11"

Comment #122 - Posted by: Wes at December 15, 2012 11:04 PM

m/37/68"/163

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

Back R gluteus tweaked on DL

Comment #123 - Posted by: Work at December 15, 2012 11:57 PM

24yr/87.5kg/182cm

7 rounds

Comment #124 - Posted by: Fil_china at December 16, 2012 12:44 AM

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.

Comment #125 - Posted by: Memuc at December 16, 2012 4:01 AM

M/40/5'11"/205

Subbed deficit pushups for regular pushups.

4 rounds in 12:07

Comment #126 - Posted by: Jose-Luis Morales at December 16, 2012 4:02 AM

M/24/6'/160

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

Comment #127 - Posted by: Cheek at December 16, 2012 4:59 AM

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

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

Comment #128 - Posted by: Paul Daniel at December 16, 2012 5:40 AM

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

Comment #129 - Posted by: Paul Daniel at December 16, 2012 5:41 AM

Rod 4+3
Kelley 4

both as RX

Comment #130 - Posted by: kelley at December 16, 2012 5:46 AM

M/27/6'0/185

7 rounds + 9 DL Rx

Comment #131 - Posted by: Odysseus at December 16, 2012 9:02 AM

4 + 15 dl RX

Comment #132 - Posted by: Gary at December 16, 2012 9:21 AM

4 rounds

Comment #133 - Posted by: myles456 at December 16, 2012 10:13 AM

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

Fun :)

Comment #134 - Posted by: Riann at December 16, 2012 10:15 AM

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.

Comment #135 - Posted by: Bill M. m/48/5'3"/135 at December 16, 2012 10:27 AM

4 Rds + 8 Box Jumps Rx

Comment #136 - Posted by: Albert R. at December 16, 2012 11:15 AM

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

Comment #137 - Posted by: Scott at December 16, 2012 12:00 PM

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

Comment #138 - Posted by: Giovanny at December 16, 2012 12:30 PM

M/5'9"/25/165

Rx'd

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

Comment #139 - Posted by: Lucas Woody at December 16, 2012 12:58 PM

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

Comment #140 - Posted by: Zim at December 16, 2012 1:55 PM

3Rs 5 box jumps

Comment #141 - Posted by: TJMahl/220/47 at December 16, 2012 2:37 PM

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

Comment #142 - Posted by: Anthony at December 16, 2012 3:29 PM

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

Comment #143 - Posted by: az_sardog (m/6'1/185/36) at December 16, 2012 3:40 PM

7 rounds + 2 dl

Comment #144 - Posted by: JTJ M/28/160 at December 16, 2012 4:30 PM

27/M/145#/5'9.5"

As prescribed, completed 3 full rounds plus 10 deadlifts

Comment #145 - Posted by: Brady at December 16, 2012 4:46 PM

As Rx 6 rounds + 15 Deadlifts

M/168#/6'/38 yrs

Comment #146 - Posted by: britishfireman1 at December 16, 2012 5:25 PM

3 sets plus 10 dls as rx'd

Comment #147 - Posted by: cleveland at December 16, 2012 7:09 PM

did sunday as rx'd:

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

Comment #148 - Posted by: matt h at December 16, 2012 10:22 PM

M/24/180/ 5 10"

Rx - 6 rounds - great explosive wod

Comment #149 - Posted by: Robbie Wakes at December 17, 2012 1:09 AM

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

Comment #150 - Posted by: ukr17 at December 17, 2012 4:12 AM

Rounds - 5 + 5 DL

Comment #151 - Posted by: AB at December 17, 2012 4:41 AM

rxd 7 rds + 15 deadlifts

got lazy at the end should have done 8 rds

Comment #152 - Posted by: Tris at December 17, 2012 6:39 AM

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.

Comment #153 - Posted by: Anton at December 17, 2012 7:05 AM

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.

Comment #154 - Posted by: Bobbo at December 17, 2012 7:53 AM

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.

Comment #155 - Posted by: Chris at December 17, 2012 8:46 AM

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

Dead lifts were a lot harder than I expected

Comment #156 - Posted by: todd at December 17, 2012 8:57 AM

Scaled Deadlift to 145#
4 rounds + 13 Deadlifts

Comment #157 - Posted by: Jim R./50/5'8"/160 at December 17, 2012 9:15 AM

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

Comment #158 - Posted by: Edwin 30/M/68"/168 at December 17, 2012 9:32 AM

9607 = 5 rounds
9808 = 6 rounds

Comment #159 - Posted by: scfd1_9607 at December 17, 2012 10:06 AM

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)

Comment #160 - Posted by: Brian at December 17, 2012 10:24 AM

4+ 15 @ RX

Comment #161 - Posted by: SLiM at December 17, 2012 10:45 AM

5 rounds + 1 deadlift

Comment #162 - Posted by: Roady at December 17, 2012 11:29 AM

5'6" 166 Lb 35 y/o M

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

Comment #163 - Posted by: Brian K at December 17, 2012 11:36 AM

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

Comment #164 - Posted by: Michael m/50/5'9"/175/MI Survivor at December 17, 2012 12:13 PM

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.

Comment #165 - Posted by: LanceW at December 17, 2012 12:19 PM

6 rds 6 deadlifts prescribed
5' 10" 165

Comment #166 - Posted by: Tyson at December 17, 2012 2:02 PM

6 rds 6 deadlifts
5'10" 165 lbs

Comment #167 - Posted by: Tyson at December 17, 2012 2:04 PM

M/46/215/ 6'2"

5 rounds As Rx'd

Comment #168 - Posted by: DP at December 17, 2012 2:06 PM

5min

Comment #169 - Posted by: Jonesy Boy at December 17, 2012 3:00 PM

6 rnds 15 dl

Comment #170 - Posted by: jdisch at December 17, 2012 3:05 PM

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

Comment #171 - Posted by: Matt Burritt at December 17, 2012 3:47 PM

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

Comment #172 - Posted by: Dave at December 17, 2012 4:08 PM

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

Comment #173 - Posted by: Bryce at December 17, 2012 4:45 PM

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

Comment #174 - Posted by: Jim at December 17, 2012 4:53 PM

M/35/6'3"/200

Did Helen today in 8:31.

Comment #175 - Posted by: Ben S at December 17, 2012 5:41 PM

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

Comment #176 - Posted by: David Burns at December 17, 2012 6:31 PM

M/37/5'11/190lbs

As rx'd - 6 rds

Comment #177 - Posted by: Casey R at December 17, 2012 6:37 PM

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)

Comment #178 - Posted by: BFCC at December 17, 2012 6:45 PM

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

Comment #179 - Posted by: Stephanie f/45/5'2"/129 at December 17, 2012 7:27 PM

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

Comment #180 - Posted by: Chris at December 17, 2012 7:39 PM

M/20/6'1/165

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

Comment #181 - Posted by: Michael at December 17, 2012 8:02 PM

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

Comment #182 - Posted by: IronMikeMercury at December 17, 2012 9:43 PM

6 rounds ASRX

nice pic

Comment #183 - Posted by: Nathan m/165#/1979/ since 2008 - at December 17, 2012 9:45 PM

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

Comment #184 - Posted by: AndreaCimbrico at December 18, 2012 12:18 AM

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

Comment #185 - Posted by: AndreaCimbrico at December 18, 2012 12:20 AM

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

Comment #186 - Posted by: Gregle415 at December 18, 2012 5:01 AM

As rx'd

4 rounds + 15 DL + 4 box jumps

This sucked a lot more than I thought it would

Comment #187 - Posted by: lancem at December 18, 2012 5:04 AM

5 rounds + 15 dead lifts

Comment #188 - Posted by: coyo at December 18, 2012 6:24 AM

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

Comment #189 - Posted by: Kelli at December 18, 2012 6:54 AM

4 + 4

Comment #190 - Posted by: jt m 39 5'19" 175 at December 18, 2012 8:37 AM

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

Comment #191 - Posted by: Dave at December 18, 2012 9:04 AM

4 rounds rx

Comment #192 - Posted by: Steve at December 18, 2012 9:36 AM

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...

Comment #193 - Posted by: Melissa at December 18, 2012 10:03 AM

M/195/6'2"/38

6 rounds as Rx'd

Comment #194 - Posted by: Chad Bakken at December 18, 2012 12:08 PM

rx'd:

6 rounds + 8 deadlft's

Comment #195 - Posted by: GleichSTL m/35/179/5'10" at December 18, 2012 12:32 PM

M/43/5'8"/172

5 rounds + 5 reps

Very strict form on all

Comment #196 - Posted by: Jon Craig at December 18, 2012 2:03 PM

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.

Comment #197 - Posted by: Harpo m/45/5'7"/145 at December 18, 2012 2:34 PM

rx'd

5 round + 10 DL

Comment #198 - Posted by: Stany at December 18, 2012 3:22 PM

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

Comment #199 - Posted by: Andrew Meshow at December 18, 2012 4:36 PM

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

Comment #200 - Posted by: lucio1928,M/40/184cm/96kg at December 18, 2012 5:19 PM

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

Comment #201 - Posted by: Verdine at December 18, 2012 5:26 PM

as rxd @ CFC

6 rnds + 1 DL

Comment #202 - Posted by: ferb44 178# at December 18, 2012 5:39 PM

5 rounds and 15 DL's great WOD

Comment #203 - Posted by: Peter at December 18, 2012 7:16 PM

5 Rds + 3 DL RX

Comment #204 - Posted by: fathertyme 34/m/6'/175# at December 18, 2012 8:20 PM

4 rds + 13 deadlifts

Box jumps were way too slow.

Comment #205 - Posted by: gremnatious 32/m/6'1"/180 at December 19, 2012 6:46 AM

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

Comment #206 - Posted by: dyagg at December 19, 2012 7:44 AM

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

Comment #207 - Posted by: ajax at December 19, 2012 11:03 AM

M/30/68"/135 lbs

135# DL

6 rounds + 15 DL

Comment #208 - Posted by: Stick-Man at December 19, 2012 12:02 PM

M/29/73"/210#

4 rds + 10 DL

Comment #209 - Posted by: Darwood33 at December 19, 2012 1:18 PM

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!

Comment #210 - Posted by: Joshua Parrish at December 19, 2012 2:47 PM

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).

Comment #211 - Posted by: Matt J (m/33/6'3"/210) at December 19, 2012 5:37 PM

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.

Comment #212 - Posted by: Scott Andresen at December 19, 2012 9:20 PM

4 plus 2 DLs. Rxd.

Comment #213 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 20, 2012 9:43 AM

5 rnds + DL, pushups, and 1 box jump

Comment #214 - Posted by: Bama Jim - M/44/6'4"/200 at December 20, 2012 9:51 AM

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

Comment #215 - Posted by: Ryan Richard at December 20, 2012 10:57 AM

M/22/5'11"/182

5 rounds + 13 push ups

Comment #216 - Posted by: Miles Forks at December 20, 2012 11:46 AM

4 rounds + 15 push-ups and 15 box jumps

Subbed decline push-ups and 30-inch box jumps

Comment #217 - Posted by: Spencer at December 20, 2012 1:17 PM

4 rnds 2 DL

Comment #218 - Posted by: Crossfit Chris at December 20, 2012 2:21 PM

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

Comment #219 - Posted by: nutfam at December 20, 2012 5:41 PM

135lb dl 10lb plates for pushups
4 rds

Comment #220 - Posted by: ecp2 at December 20, 2012 9:09 PM

5 rounds and 5 dead lifts

RugBG#7

Comment #221 - Posted by: Frank Viancourt at December 21, 2012 4:02 AM

8 rounds + 4 deadlifts exactly as rx

Comment #222 - Posted by: Jeff F. at December 21, 2012 7:12 PM

5 rounds
4 dead lifts

Comment #223 - Posted by: Andrew at December 22, 2012 12:38 PM

5 + 3 as rx'd.

Comment #224 - Posted by: J Parker at December 23, 2012 3:46 PM

m/34/5'8"/175lb

7 rds + 6 DL as rx'd

Comment #225 - Posted by: Adam Hamm at December 24, 2012 6:16 AM

4 sets + 15 push ups

Comment #226 - Posted by: nsb at December 26, 2012 7:06 PM

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

Comment #227 - Posted by: Mark S. at December 27, 2012 4:20 AM

5 + 8DL

Comment #228 - Posted by: jpg/50/5'10"/170 at December 28, 2012 11:59 AM

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.

Comment #229 - Posted by: jrm at December 30, 2012 10:37 AM

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

Comment #230 - Posted by: ajax at December 31, 2012 1:09 AM

6rds RX'd

Comment #231 - Posted by: will h at December 31, 2012 7:15 AM

4 sets + 15 DLs

Comment #232 - Posted by: Ukkrew at December 31, 2012 11:34 AM

7 Rds + 2 squats

Comment #233 - Posted by: MikeD at January 3, 2013 1:42 PM

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

Comment #234 - Posted by: Jason H. 23/M/5'8"/147lbs at January 6, 2013 1:28 PM

4 rounds

Comment #235 - Posted by: Manchild at January 7, 2013 5:45 AM

2 rounds + 12 box jumps

m/42/5'8/240

Comment #236 - Posted by: phat boi at January 8, 2013 11:31 PM

2 rounds + 12 box jumps

m/42/5'8/240

Comment #237 - Posted by: phat boi at January 8, 2013 11:32 PM

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.

Comment #238 - Posted by: Mel 39/m/5'10"/175 at March 7, 2013 1:47 PM

CFWUx2, 5x20kg, 5x60kg
4 rds + 4 DLs
Low fiber diet this week 

Comment #239 - Posted by: Doug at September 29, 2013 7:00 PM

RX 5 rds

Harder than I thought. BJ slowed everything down.

Comment #240 - Posted by: sr at December 12, 2013 7:36 AM
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