December 20, 2012

Thursday 121220

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.

Compare to 110509.

balancephoto_instructional_th.jpg

Enlarge image

Much can be gained from playing with gymnastics rings, not the least is an increased awareness of the body. Demonstrated here are four different stable inversions: Hips and knees closed, hips closed knees open, hips open knees closed, hips and knees open.


"One-Arm Swing Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Lindsey Smith - video [wmv] [mov] [HD mov]

Posted by Pukie at December 20, 2012 5:00 PM
Comments

Anyone know any good 1.5 pood kettlebell subs?

Comment #1 - Posted by: Ryan at December 19, 2012 5:38 PM

I don't have access to a med ball that size, what are substitutes for that?

Comment #2 - Posted by: Jay at December 19, 2012 6:00 PM

Jay, thrusters would be a good sub, the bar may way a bit much tho.. maybe decrease the reps.

Comment #3 - Posted by: Ryan at December 19, 2012 6:07 PM

Sub= buy some equip from rogue or get creative. #noexcuses #toughlove

Comment #4 - Posted by: RVA at December 19, 2012 6:09 PM

Jay:

I made a med ball on the cheap. Buy a basketball at a Salvation Army/Goodwill store. Cut a small slit in it, and fill it with 20 lbs of cat litter using a funnel. Then, seal the slit with krazy glue, and 20 minutes later wrap the ball with duct tape. Voila! Instant medicine ball.
Happy Holidays!

Comment #5 - Posted by: Pat at December 19, 2012 6:37 PM

Sound like a good Open Comp WOD to anyone?

Comment #6 - Posted by: lee at December 19, 2012 6:38 PM

Would the EZ Bar work a little easier than the barbell? I'm not sure on the exact weight of that

Comment #7 - Posted by: Jay at December 19, 2012 7:02 PM

bellow parallel squats for the wallballs? or...

Comment #8 - Posted by: Dwell at December 19, 2012 7:20 PM

Can anyone link a good instructional video for chest to bar techniques?

Comment #9 - Posted by: Chase at December 19, 2012 10:11 PM

I can't do the med ball exercise in my gym, and thrusters seem like the popular substitute. What weight should I be using?

Comment #10 - Posted by: Paul at December 20, 2012 1:08 AM

10 rounds (with an elbow injury)

Comment #11 - Posted by: Brian Queen at December 20, 2012 1:44 AM

M/47/185

10rds. 8.5 ft target

Comment #12 - Posted by: Cosmo at December 20, 2012 2:29 AM

25# ball to 8' target
50# kb
11 rounds +5 +3

Comment #13 - Posted by: ART/M/44/5'5"/150 at December 20, 2012 2:35 AM

5 CTB pull up
10 thruster 20kg bar
15 50lbs bumbbell swing

8rounds and 5pullup 10thru

Comment #14 - Posted by: roh at December 20, 2012 2:41 AM

Sub Kettlebell swing for dumbbell swing.
Sub wall ball for box jumps, or thrusters maybe?

Comment #15 - Posted by: james at December 20, 2012 2:55 AM

10 rounds + 2 C2B pull-ups rx

Comment #16 - Posted by: gb 45/m/71"/185# at December 20, 2012 2:58 AM

Just woke up at 4:15 to get through this bad boy and I had some success... Got up to 11 rounds and 8 wall balls.

Let me suggest really stretching out the abdominals and hips prior to this one. I got a little bit of a seam because I am sick and dehydrated but worked through it. Happy holidays all!

Comment #17 - Posted by: Dr. Tabata Funke at December 20, 2012 4:05 AM

8 rd +4
14# ball

Comment #18 - Posted by: Ramsey at December 20, 2012 4:08 AM

M/31/77kg/5'9

10 rounds plus 5 pull ups, 2 wall balls.

Seriously brutal workout done in 32 degree C, Australian heat.
One of the toughest wods in a while!!!!!

Comment #19 - Posted by: Aza at December 20, 2012 4:18 AM

10 rounds

Comment #20 - Posted by: Fred m/38/176/75 at December 20, 2012 4:22 AM

No....... substitution for wall ball shots would be thrusters. Substitution for kettle bell swings just use a dumbbell. Use your noodle and think.

Comment #21 - Posted by: Ryan at December 20, 2012 4:30 AM

What about pull up sub? Handstand push ups? A bit more on the shoulders than pull ups, but gotta do something :)

Comment #22 - Posted by: Jocelyn Pawlicki at December 20, 2012 5:15 AM

10 rounds. Oh yes!!!!

Comment #23 - Posted by: Kendall Rodriguez at December 20, 2012 5:28 AM

11 rounds subbed 40 lb db thrusters

Comment #24 - Posted by: Tyler Scott at December 20, 2012 5:35 AM

Just woke up at 4:15 to get through this bad boy and I had some success... Got up to 11 rounds and 8 wall balls.

Let me suggest really stretching out the abdominals and hips prior to this one. I got a little bit of a seam because I am sick and dehydrated but worked through it. Happy holidays all!

Comment #25 - Posted by: Dr. Tabata Funke at December 20, 2012 5:49 AM

#5 Jay

Great idea for the med ball! Does it withstand slams too?

Did Helen yesterday so a bit too similar to today's WOD. All out of sync this week. Gonna hit the overhead presses instead.

Comment #26 - Posted by: Terry at December 20, 2012 5:52 AM

AMRAP 20 minutes;

5 pull ups
10 wall balls
15 50# dumbbell swings

10 rounds + 5 pull ups (pr)

Comment #27 - Posted by: coyo at December 20, 2012 6:11 AM

Subbed (did Cindy yesterday):
For time:
75 wbs (20)
75 du's
15 muscle ups
11:58

Comment #28 - Posted by: SB at December 20, 2012 6:13 AM

M/195/6'2"/38

10 rounds as Rx'd

Comment #29 - Posted by: Chad Bakken at December 20, 2012 6:18 AM

M 42/185/6'0"
11 rnds 5 pull ups.

Comment #30 - Posted by: Mike at December 20, 2012 6:35 AM

25/m/5'11"/220
Rx'd

13+5

Comment #31 - Posted by: Dancer at December 20, 2012 6:38 AM

M 32/215 lbs/ 5'11"
11 rnds 5 pull ups

Comment #32 - Posted by: JB at December 20, 2012 6:41 AM

M/32/215/5'11"
11 rnds, 5 CTB

Comment #33 - Posted by: JB at December 20, 2012 6:43 AM

5 ring pull ups
10 wallball (15#)
15 kb swing (44#)
9 rounds
The rings and kb were COLD in 29 degree weather!
Great series of WODs of late, HQ

Comment #34 - Posted by: Jim R./50/5'8"/160 at December 20, 2012 6:47 AM

28/m/5'8"/169/
Rx'd

12 rounds

Comment #35 - Posted by: Chad C at December 20, 2012 7:04 AM

12 Rounds + 9KB swings

Comment #36 - Posted by: David S. at December 20, 2012 7:11 AM

Subbed 20# db thrusters
9rds + 7 thrusters

Comment #37 - Posted by: gremnatious 32/m/6'1"/180 at December 20, 2012 7:34 AM

M/35/6'3"/200

11 Rds + 22 Reps

Comment #38 - Posted by: Ben S at December 20, 2012 7:37 AM

8 rounds,one grey band

Comment #39 - Posted by: Elliott Harding at December 20, 2012 8:23 AM

Well, I got home from school and we have no equipment except for my pullup bar, so I substituted a backpack full of shoes (about 13-15 lbs) for the wall ball and a 5# dumbbell for the kettle bell. I was able to get through 18 rds + 5 pullups, mostly due to the fact that our ceilings are about 8' tall at highest so the "wallball" (aka backpack) throw was pretty minimal. May not have been able to achieve full benefits in that area, but everything else was great! Gotta do what you can eh?

Comment #40 - Posted by: Grace at December 20, 2012 8:24 AM

Rx'd

10 rounds + 2 seconds of reflection

Comment #41 - Posted by: lancem at December 20, 2012 8:38 AM

Yesterday's workout today. Details there..

Comment #42 - Posted by: Playoff Beard at December 20, 2012 8:40 AM

9 rounds + 5 c2b

Not pleased; got 10 + 5 c2b back on 5/9/11. Just didn't have it today.

Comment #43 - Posted by: Bill M. m/48/5'3"/135 at December 20, 2012 8:55 AM

2012-12-20: 12@21:26. 11+5 pu's@19:56. Sub reg pu's and 45#kb. Rnds@1:14-2:10.
2011-05-09: 11+5 pu's@19:27. Sub reg pu's and 45#kb. Rnds@1:12-2:00.

Comment #44 - Posted by: gs at December 20, 2012 9:09 AM

12 rnds + 2 PU

Comment #45 - Posted by: Jetté 43/M/5'11"/175 at December 20, 2012 9:18 AM

7 rounds Rx'd

Comment #46 - Posted by: Adhish Chhabra at December 20, 2012 9:21 AM

#40/Grace--way to improvise! You probably didn't get all the intensity you wanted, but all of us have to improvise at some point.

Comment #47 - Posted by: Jim R./50/5'8"/160 at December 20, 2012 9:37 AM

22/m/5'7/165lbs

9 rounds complete; 18lb medicine ball

Comment #48 - Posted by: T. Collins at December 20, 2012 9:49 AM

9 rounds

Comment #49 - Posted by: c. madd at December 20, 2012 10:26 AM

M 5'6'' 149 lbs

Subbed KB for 50# DB Swing

11 1/3 Rounds

Comment #50 - Posted by: Chad B. at December 20, 2012 10:42 AM

12 rounds, subbed 20lb dumbbell for kettlebell.

Comment #51 - Posted by: Nick at December 20, 2012 10:43 AM

m/23/250/6'
i used a 20 pound medicine ball at 12 foot mark, 55 kettle bell so i think i RX'd but any ways i got 7 rounds with two kettle bell swings short of 8 rounds.

Comment #52 - Posted by: Michael Hanna at December 20, 2012 10:43 AM

9 rounds.
Pure death. My cardio was not with me today and I paid dearly for it.

Comment #53 - Posted by: JTJ/M/28/160 at December 20, 2012 10:45 AM

M/40/5'11"/205

8 rounds in 20:27

Comment #54 - Posted by: Jose-Luis Morales at December 20, 2012 10:51 AM

m/18/185/5'11"
13 rounds

Comment #55 - Posted by: Ryan Richard at December 20, 2012 10:54 AM

9 rounds + pu + wb

With 15# wall ball. Rest as Rx'ed.

Got 11 more reps last time.

Comment #56 - Posted by: Kevin C. (M/53/5'11"/175) at December 20, 2012 10:58 AM

6 rounds 18 minutes
battling a head cold

Comment #57 - Posted by: Chuck B m54/5'11"/175 at December 20, 2012 11:08 AM

M/30/68"/135 lbs

Used 40# KB

11 rounds + 5 chest to bar PU + 10 Wallball shots + 7 KB swings

Comment #58 - Posted by: Stick-Man at December 20, 2012 11:31 AM

9rds +12 kb swings (50lbs).

Comment #59 - Posted by: JS at December 20, 2012 11:32 AM

Sub'd 45# thrusters and 55# db swings
9 rds + 3 pullups

Comment #60 - Posted by: Paul at December 20, 2012 11:34 AM

Post 2on my way back.
Subbed 10 minutes /1pull up/16kg Kbps
4rds+wallball

Comment #61 - Posted by: Jeff_Roddy m/52/195/71 at December 20, 2012 11:51 AM

Post 2on my way back.
Subbed 10 minutes /1pull up/16kg Kbps
4rds+wallball

Comment #62 - Posted by: Jeff Roddy m/52/195/70.5 at December 20, 2012 11:54 AM

44/m/176cm/73kg

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Dumbbells Thrusters, 21 pound each
15 Kettlebell swings, 1.5 pood

11 rounds (last time 11 rounds +5 +10)

Still nursing a cold and sore from the latest push-up and squat heavy WODs. I feel I can't recover fast enough these days.

Comment #63 - Posted by: Memuc at December 20, 2012 12:07 PM

My kinda wod.

13 rounds+5+8

Comment #64 - Posted by: Daniel 23/170/5'10 at December 20, 2012 12:10 PM

44/m/176cm/73kg

But I'm pleased with myself suffering big time today and not giving up halfway through the workout when I fell behind my 12 rounds goal pace.

Comment #65 - Posted by: Memuc at December 20, 2012 12:11 PM

29/M/72in/202lb

As Rx'd: 9 rounds + 5 pull-ups

The swings were killing me today. Pull-ups and wall-ball shots were all unbroken though.

Comment #66 - Posted by: Mark at December 20, 2012 12:26 PM

9 rounds + 6reps as Rx'd

Comment #67 - Posted by: George at December 20, 2012 12:28 PM

First ever WOD.

6 Rounds after 3 Mile Run

Comment #68 - Posted by: Jarrod Romine at December 20, 2012 1:05 PM

10 rounds

Only have 2 pood kettle bell so only did 10 swings instead of 15

Comment #69 - Posted by: Andrew at December 20, 2012 1:06 PM

XXfit6324'

8 rounds + pu + kbs 20:21 (small break in there to let the dogs out to work out with me).

Comment #70 - Posted by: daddyo at December 20, 2012 1:07 PM

10+7kbs

Comment #71 - Posted by: mlt at December 20, 2012 1:24 PM

To make a medicine/wall ball of any weight you want: Get a basket ball. Cut a small hole where you fill it with air. Place the amount of weight of sand you want inside. Use cloth, 2 inch, medical/athletic tape to tape the entire ball. I used 2-3 rolls of tape.

Comment #72 - Posted by: nate at December 20, 2012 1:27 PM

24/M/66 in./165 lbs.
9 rounds + 3 pull-ups Rx'd.

Comment #73 - Posted by: jcamm at December 20, 2012 1:49 PM

Forget Santa coming to town...

Pretty soon BINGO is coming to town!

Can't wait for your help, wit, and insight Bingo! (and yes... I've been good this year!)

Comment #74 - Posted by: V$ at December 20, 2012 2:04 PM

16/m/182
7rds + 5Pull ups

Comment #75 - Posted by: Bobby Evans at December 20, 2012 2:16 PM

M/16/5"11/200lbs
12rounds, 18 reps

Comment #76 - Posted by: Bay at December 20, 2012 2:30 PM

M/16/5"11/200lbs
12rounds, 18 reps, subbed kb w/ 50 lb db

Comment #77 - Posted by: Bay at December 20, 2012 2:34 PM

9 rounds

reg pull ups most of the time

M/52/190lb

Comment #78 - Posted by: Mazzone, Chantilly at December 20, 2012 2:54 PM

8 1/3 rounds

Comment #79 - Posted by: scfd1_9607 at December 20, 2012 3:01 PM

M/36/5'4"/146lbs
As RX'd
10 rounds plus 2 kb swings

Comment #80 - Posted by: Matt Burritt at December 20, 2012 3:08 PM

9 rounds, subbed 30# dumbell thrusters, 40# KBS.
Still a tough WOD, no rest.....

Comment #81 - Posted by: m weiss at December 20, 2012 3:09 PM

M/31/5'8"/195lbs

Rx'd 5rds +5

Comment #82 - Posted by: john at December 20, 2012 3:25 PM

only had a 10lbs med ball so used that. and only had 50lbs kettlebell, used that.
11 rounds+5 chest to bar pull ups+10 wall balls+3 kettlebell swings

Comment #83 - Posted by: Josh M/19/173lbs/5'6" at December 20, 2012 3:42 PM

M/43/5'8"/173

Rxd, with strict form and unbroken rounds

12 rounds even

Comment #84 - Posted by: Jon Craig at December 20, 2012 3:44 PM

9 rd's

Comment #85 - Posted by: Pacers at December 20, 2012 3:47 PM

m/38/5'9/175
5 ctb on rings
10 45# thrusters
15 55# kb swings
7 rds + 12 swings

Comment #86 - Posted by: matt at December 20, 2012 3:54 PM

11 rounds+5 ctb pull-ups
#12 lb ball

Comment #87 - Posted by: Luis at December 20, 2012 3:56 PM

M/47/6'2"/210

8 rounds, plus 5 chest to bar, 10 wall balls

Comment #88 - Posted by: Glenn at December 20, 2012 4:00 PM

m/27/65'7"/163
6 rounds +5 pu

Comment #89 - Posted by: Elvin at December 20, 2012 4:01 PM

6 rounds Rx'd at 11 minutes, out of time and almost late for work! Fun one!

Comment #90 - Posted by: james.patrick [M/50/66"/135] at December 20, 2012 4:19 PM

38/m/175
Rx 10rds +15reps

Comment #91 - Posted by: ffkwill at December 20, 2012 4:23 PM

6 + 1 KB swing
used 45 lbs thruster instead of wall ball

Comment #92 - Posted by: Kyle A. at December 20, 2012 4:31 PM

Rx'd
11 rounds + 9 reps

Comment #93 - Posted by: phill 37°21'41"N 118°23'43"W at December 20, 2012 4:59 PM

Rx'd 9 rounds. Probably could of done more, but was having grip issues that slowed me down.

Comment #94 - Posted by: Chase at December 20, 2012 5:05 PM

9 + 2 pu (as rx'd)

Comment #95 - Posted by: Ronnieboy at December 20, 2012 5:19 PM

oh yea... after warm up (before wod): Squat a day: 155# OHS (pr)

Comment #96 - Posted by: Ronnieboy at December 20, 2012 5:21 PM

F/29/ 148 lbs
12 rounds + 3 pu's
Used 1 pood and 12 lb med ball (largest med ball we have in our gym)

Comment #97 - Posted by: Haley B at December 20, 2012 5:21 PM

M/43/190lbs

9 rounds as RX'd

Comment #98 - Posted by: Mike S. at December 20, 2012 5:40 PM

8 plus 3 pu's rxed

Comment #99 - Posted by: Todd walters at December 20, 2012 5:45 PM

As rx'd 12rounds +5 chest 2 bar + 10 wall balls + 3 kb swings.

Comment #100 - Posted by: Kurt M/39/185 at December 20, 2012 5:48 PM

10 Rounds +3 pull ups

Comment #101 - Posted by: Craig A. at December 20, 2012 6:09 PM

M/26/6'2"/315

13:12 - Did not finish

3 rounds:

55 lb dumbbell
Smith Machine Pull-ups
Barbell Thrusters

Comment #102 - Posted by: Dawgsrus at December 20, 2012 6:09 PM

Sub'd wall-balls for Dbell squat thrusters w/ a little toss at the top:
The rest as RX'd: 10 rounds, stopped at 18:00.
My can of whoop-ass was empty...

Comment #103 - Posted by: CPT Chris at December 20, 2012 6:16 PM

m/41/5'11"/165

9 rds plus 2 ctb pullups Rx

retired army 1SG
clarksville, TN

Comment #104 - Posted by: mark nash at December 20, 2012 6:18 PM

M/28/176lbs

10 Rounds

Comment #105 - Posted by: Brandon Keys at December 20, 2012 6:35 PM

M 26 191
Pack

14 rounds 5 pull ups

Working up to chest to bar!

Comment #106 - Posted by: Daniel at December 20, 2012 7:14 PM

8 rounds as rx'd

Comment #107 - Posted by: T. Harbin at December 20, 2012 7:23 PM

14 Rounds + 2 C2Bpull-ups
(Rx)

Comment #108 - Posted by: Antonio Reyes at December 20, 2012 7:38 PM

molly 10+23 (m)banded pullups,10#wallballs,26#swings

cale 11 (m)35#swings, all else rx

kelley 8+23 rx

Comment #109 - Posted by: kelley F/47/5'3"/132 at December 20, 2012 7:40 PM

8 rounds + 5 chest to bar, 15 wall balls

Comment #110 - Posted by: Stephanie at December 20, 2012 7:46 PM

Subbed thruster(40#) for wall ball
Scaled to 1 pood dumbbell swing

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Thruster, 40 pound barbell(18.5kg)
15 Dumbbell swing, 36 pound dumbbell(16.5kg)

8 rds + 5 chest to bar

Comment #111 - Posted by: Saganamooo at December 20, 2012 8:20 PM

10 rounds even as rx'd.

Comment #112 - Posted by: Kyle Bisceglie 45/5'10/180/m at December 20, 2012 8:44 PM

Rx'd 16R+Kettlbell Swing 12

Comment #113 - Posted by: Jeong at December 20, 2012 9:09 PM

M/16yrs/185lb

13 Rounds
Subbed 24kg for 20kg for form.

Comment #114 - Posted by: Albert.S at December 20, 2012 9:55 PM

M/165/5'11" - 43yrs
Loved this WOD especially doing it with my 17yr old son.
Me -13 rounds +1
Son - 10 rounds + 5

Garage gym, med balls made from old basketballs long retired from the childhood hoop and freezing cold BC winter weather to make it memorable.

Thanks CF for once again for making life grand.

Comment #115 - Posted by: Alan B at December 20, 2012 10:54 PM

8R +5+10
Good fun! Thanks

Comment #116 - Posted by: TLee at December 21, 2012 12:52 AM

5 pull ups
10 wall ball 15 lbs. (biggest ball available)
15 KB swings with 55lb DB

Getting back into shape sucks.

RugBG#7

Comment #117 - Posted by: Frank Viancourt at December 21, 2012 3:47 AM

8 full rounds

RugBG#7

Comment #118 - Posted by: Frank Viancourt at December 21, 2012 3:57 AM

M/24/6'/160

Goal: 5 rnds
Actual: 4 rnds

My legs are so given out by the previous WODs.

Comment #119 - Posted by: Cheek at December 21, 2012 5:57 AM

as rx'd to 9' target

10 rds + pullups + wall ball + 12 swings

don't know how I did 14 + rounds last with 15# ball but whatever.

Comment #120 - Posted by: Bells at December 21, 2012 6:21 AM

Rounds - 11

Comment #121 - Posted by: AB at December 21, 2012 6:31 AM

M24/200lbs./5'9

finished with:

11 rounds w/ 4c2b pull ups

sub'd 55lbs db for 1.5 pood kb

Comment #122 - Posted by: lopezba88 at December 21, 2012 6:34 AM

7 rds plus 10 thrusters (pack scaling, w/ purple band PU, 45 lb bar thrusters since no WB and 35 lb KB)

Comment #123 - Posted by: RussA at December 21, 2012 6:50 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night
I did Rowing Nancy
5 rounds of: row 500m + 15 OHS with 95 lbs
I was rowing usually at sub 2:00 and then walked over to my bar about 100' away.
I did all rounds of OHS unbroken.. with a power snatch up to overhead
I was actually feeling it A LOT winded wise with the rows
I need to better my grip.. especially on my left hand when I row, so I don't fatigue with my grip on the handle.
GREAT WOD
I thought about stopping after 4th round (16:10) and I stopped the watch and layed there for about 30 secs... then I decided to just do another round.
I did the next row in about 2:04 and then did all the OHS unbroken.. I'm guessing at my time of 20:00... but about that... counld have been a sub 20 minute as well.

Comment #124 - Posted by: Anton at December 21, 2012 8:26 AM

AMRAP in 20 minutes of:
5 Pull-ups
10 Wall balls, 20 pound ball
15 Kettlebell swings, 1.5 pood
5 rounds
M/55/6’/205

Comment #125 - Posted by: Pete In Sun City at December 21, 2012 9:28 AM

6 rounds

Comment #126 - Posted by: myles456 at December 21, 2012 10:44 AM

M/53/6'3"/165

Scaled to 35# KB.

8 rounds + 5 PU and 10 Wall balls.

I think the noises I was making at the end scared some people in the gym. Semper Fi!

Comment #127 - Posted by: MajorDad at December 21, 2012 10:47 AM

5 pu
10 25# FB thruster
15 55# FB swing
7 rds + pu & thrusters
Just started going to "open all the time" fitness
Hard time getting to Pullup bars because they are attached to the cables where the muscle heads do their tri's & bi's also had trouble using one of 2 racks where they like to do their barbell curls & shrugs
I need to set up the garage

Comment #128 - Posted by: Johnh 44/205 at December 21, 2012 10:59 AM

10 rounds 3 pull ups
8 ft target

Comment #129 - Posted by: Steff at December 21, 2012 11:13 AM

Played Basketball at y in am.
Then in afternoon...
16:00
5 Pulls
10 (15# Thrusters)
15 35# Kettles
11 Rounds in 16:17
Then
50 Weighted Sits

Comment #130 - Posted by: dyagg at December 21, 2012 1:50 PM

M 31/250/5'10
9 rounds outside in 32 degree weather lots of fun

Comment #131 - Posted by: Soontodad at December 21, 2012 1:55 PM

M/25/6'5"/275 lbs.

9 rds. Struggled mightly on the pull-ups. Still haven't mastered those babies yet.

Comment #132 - Posted by: Sack at December 21, 2012 1:57 PM

10 rounds + PUs with 45lb thrusters for wall ball and 55lb DB swings for KBs

Comment #133 - Posted by: MAGNUS M/26/5'8/160 at December 21, 2012 2:09 PM

9 rounds flat

subs the 20 pounds Wall-ball for a 40 KG Thrusters

Comment #134 - Posted by: Etienne at December 21, 2012 3:53 PM

7 rounds + 6 wall ball shots

Scaled wall balls to 7kg

Comment #135 - Posted by: Brett (24/M/188cm/75kg) at December 21, 2012 4:30 PM

12 rounds and 2 pullups...going to feel it tomorrow:)

Comment #136 - Posted by: Orjan at December 21, 2012 5:08 PM

8 rounds+4pu

Comment #137 - Posted by: lucio1928,M/40/184cm/96kg at December 21, 2012 5:40 PM

11 rounds-whew

Comment #138 - Posted by: John at December 21, 2012 6:41 PM

RX'd

9 rds + 6

Comment #139 - Posted by: Dave at December 21, 2012 9:10 PM

10 rounds + 5 pullups and 10 Wall balls

M/168#/6'/38 yrs

Comment #140 - Posted by: britishfireman at December 21, 2012 9:13 PM

8 rounds 5 pull-up, 10 WBS, 2 KBS

Tougher than I expected to be, but that's crossfit. Good WOD.

GO HARD, HAVE FUN!

Comment #141 - Posted by: jirv101 at December 21, 2012 9:51 PM

7 rounds

Comment #142 - Posted by: Mavrick at December 22, 2012 12:14 AM

8 plus the pu plus 4 wb

Comment #143 - Posted by: Kalle at December 22, 2012 1:51 AM

8 + 5 C2BPU
53lb KB
29lb Ball

Comment #144 - Posted by: GBNT at December 22, 2012 5:27 AM

M/35/5'9"/160

Rx'd

8 rounds + 5 pullups + 5 wall balls.

Comment #145 - Posted by: Antun Karlovac at December 22, 2012 10:20 AM

8 rds

Comment #146 - Posted by: Wayne at December 22, 2012 11:13 AM

10 rds + 5 + 2 WB Rx

Comment #147 - Posted by: fathertyme 34/m/6'/175# at December 22, 2012 12:55 PM

M/37/5'8"/180

12 rds + 5 c2b and 3 WBs

Comment #148 - Posted by: Dave berry at December 22, 2012 1:17 PM

10 Rounds + 5 + 10

If I wasn't so hungover I bet I could have done 12.

Comment #149 - Posted by: Paul Daniel at December 22, 2012 2:52 PM

51/M/185
8 plus
5 PU's
1 wall ball

Comment #150 - Posted by: Zim at December 22, 2012 3:16 PM

4 rondas y me empezó a doler el codo...pero bueno...recién empezé....Saludos

Comment #151 - Posted by: Willy at December 22, 2012 9:06 PM

5 Chest to bar Pull-ups
10 dumbbell thrusters 10 pounds each
15 dumbbell swings, 50 pound

9 rounds + 5 PU's

Comment #152 - Posted by: orkun at December 22, 2012 11:14 PM

M/27/195

Ran 6 miles then did this wod

8 rounds plus 15 kettlebell swings. used 1 pood instead of 1.5.

Comment #153 - Posted by: colby at December 23, 2012 9:34 AM

Complete as many rounds as possible in 20 minutes of:
5 Dead-hang Pull-ups
10 Wall ball shots, 20 pound ball
8 Kettlebell swings, 45 lbs
10 Deficit Push-Ups
7 Kettlebell swings, 45 lbs
10 Deficit Push-Ups

9 rounds + 5 Dead-hang Pull-ups

Solid WOD! Had to tinker with the routine a little at first, but found this split to be pretty effective. Could cut time by shortening breaks and not splitting some of the swings and push-ups.

M/27/5'11''/200

Comment #154 - Posted by: Kent at December 23, 2012 10:56 AM

M/24/5'6"/160

12 Rounds + 5 CTB

Comment #155 - Posted by: Krupke at December 23, 2012 12:15 PM

12 rounds + pull-ups and wall balls

Comment #156 - Posted by: abh 27/f/130 at December 23, 2012 5:32 PM

M/22/5'11"/183

AMRAP 20:
5 C2B PUs
10 Wallball (subbed 20# DB thrusters)
15 KB swing, 1.5 pood (subbed 55# DB swing)

8 rds + 10 thrusters

Comment #157 - Posted by: Miles Forks at December 23, 2012 8:22 PM

M/46/6'2"/214

8 Rounds + (5 C2B PUs, 10 Wallball, 5 KB swings)

Comment #158 - Posted by: DP at December 24, 2012 9:03 AM

6 rounds

Comment #159 - Posted by: Crossfit Chris at December 24, 2012 11:06 AM

8 rds

Comment #160 - Posted by: ecp2 at December 24, 2012 8:09 PM

M 28 5'11 173lbs

5CTB, 10 45lbs Thruster, 15 40lbs DB swing

10 rounds flat with 9 seconds 'to spare'

Comment #161 - Posted by: Shawn at December 25, 2012 4:55 AM

My kind of workout. 10 rounds + 5 pull-ups + 6 wallballs RX'd :D Got all of the first 6 rounds unbroken and the rest of the rounds I got the pull-ups and kettlbell swings unbroken :DDDD

Comment #162 - Posted by: Jason H. 23/M/5'8"/147lbs at December 26, 2012 12:58 PM

13 + 5 wb. @ CFS. (Got 14 rnds last time)

Comment #163 - Posted by: Jdisch at December 26, 2012 2:50 PM

Jeff @ 2.0
13 rounds even

Comment #164 - Posted by: Jeff & Charity @ CF Snohomish at December 26, 2012 11:41 PM

Great WOD. I love the combination of movements...
12rnds + 10 WBS RX

Comment #165 - Posted by: Javy Caraballo at December 27, 2012 1:17 PM

11 res + 5 c2b pullups

Comment #166 - Posted by: MikeyPaul at December 27, 2012 5:00 PM

7+5+10+8. At home, so subbed 25lb plate thrusters for WB

Comment #167 - Posted by: ScottMacArthur at December 28, 2012 7:40 PM

F 31 5"6 151

7rds (rx'd except sub'd kb 15#

Comment #168 - Posted by: Zuul at December 29, 2012 12:54 PM

8 rounds in 19:35. Sub'd 3x MU for PU. Wallballs w/ 25lb ball onto ceiling rafter. 1st WOD in attic. Mob roller cooldown.
5/10/11:
5 rds in 11:20
regular PU (in doorframe), airballs
then 10' yoga
AM, right out of bed

Comment #169 - Posted by: ajax at December 31, 2012 1:07 AM

m/39/5'9/176
CFWU-3. Reg. Superman. DU.
10 rounds + 5PU, 5 WB
Didn't push real hard. Kaitlyn kept track of rounds, so that prob helped get better result than last time. Not much travel time between stations. WB on side of PU bar. Think KB all unbroken.
5/9/11: 10 rounds + 5 PU, 3 WB.

Comment #170 - Posted by: jrm at December 31, 2012 1:34 PM

27/M/145

5 rounds as prescribed plus 8 KB swings. KB weight was really heavy for me. Will have to work on technique next time.

Comment #171 - Posted by: Brady at January 1, 2013 10:21 PM

8 sets flat

Comment #172 - Posted by: Ukkrew at January 2, 2013 10:18 AM

9 Rounds subbing 20# DB Thrusters for Wall Ball and 55# Dumbbell Swings for the KB swings. This one was sneaky.

Comment #173 - Posted by: Edwin 30/M/68"/168 at January 2, 2013 12:14 PM

m/34/5'8"/180lb

11 rds as rx'd

probably could have done a couple more rounds, took about 20 seconds rest between rounds instead of going HAM

Comment #174 - Posted by: Adam Hamm at January 3, 2013 12:19 PM

9 rounds + 2 C2B pull ups
rx'd

Comment #175 - Posted by: DPL at January 5, 2013 1:07 AM

52/m/186

4 weeks post op. scaled WB to box squat thruster w/20# dumbells, 1 pood swings. 8+5+10

Comment #176 - Posted by: denob at January 7, 2013 11:33 AM

am session, only have 15lb ball, 55lb dumbell, 12 rounds.

Comment #177 - Posted by: MikeD at January 8, 2013 6:24 AM

7 rounds w assisted pull ups

Comment #178 - Posted by: Patrick Anderson at January 9, 2013 5:14 AM

7 2/3 rounds + 5 swings

did actual wall ball shots this time

Comment #179 - Posted by: Manchild at January 9, 2013 5:44 AM

neutral grip jumping pu

7 rounds + 10 kb swings

m/42/5'8/240

Comment #180 - Posted by: phat boi at January 14, 2013 11:50 PM

11 rounds +5 +10

Comment #181 - Posted by: Troy at January 18, 2013 9:22 PM

CFWUx2
9 rds 5 PUs 10 WB 4 Kb (-11 kb)

Comment #182 - Posted by: Doug at September 29, 2013 7:15 PM

12+5 pullups

Comment #183 - Posted by: hollyhog at January 4, 2014 11:19 AM
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