February 7, 2013

Thursday 130207

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Post rounds completed to comments.

Compare to 100720.

ShaunCleary_frostbitelocalcomp_400.jpg

Enlarge image

CrossFit Long Island City.


"The Medicine Ball Clean: Part 1" with Russell Berger - video [wmv] [mov] [HD mov]

Posted by Pukie at February 7, 2013 5:00 PM
Comments

cool photo

Comment #1 - Posted by: Bill at February 6, 2013 6:45 PM

anon @2, see post @30 yesterday. Definitive answer to demo question.

Comment #2 - Posted by: bingo at February 6, 2013 7:02 PM

315x7...how close is that intended to be to one's 7 rep max? And my knees won't let me do 1-legged squats...any thoughts on either a sub or how many regular squats per each 1 legged squat? Thanks.

Comment #3 - Posted by: Jim R. M/50/5'8"/155 at February 6, 2013 7:28 PM

WOD demo if you click on the numbers above the picture Compare to it will redirect you to the last time this WOD was done and there is a demo video. For all of you wondering why HQ has not responded about the removal of the demos Coach did yesterday look at the #30 response. Come see one of the 5000+ affiliates world wide.

Comment #4 - Posted by: Darrin at February 6, 2013 7:44 PM

Sub 1leg squats by placing one foot on box or chair behind you step forward slightly almost like a one legged lung.. u could also do it by hold a line attached or rings attached to pull up bar.. as for dead lift idk I hit 350-60 and I can't hold bar any more I can lift more my hands can't hold it..

Comment #5 - Posted by: Cellblock at February 6, 2013 8:41 PM

Is it 14 reps for each leg on the one legged squats or is it 7 on each leg?

Comment #6 - Posted by: naaman at February 6, 2013 8:59 PM

is it just me or did the pictures on posts just get bigger? i'm also half asleep so that could be it

Comment #7 - Posted by: Chris S at February 6, 2013 9:09 PM

Is it 14 reps for each leg on the one legged squats or is it 7 on each leg?

Comment #8 - Posted by: Andrew at February 6, 2013 10:57 PM

Naaman comment 7 and Andrew comment 9, are you the
Same person? I would do 7 each leg, 14 total

Comment #9 - Posted by: BrettG at February 6, 2013 11:06 PM

3 rounds for me (Rx)

Comment #10 - Posted by: Mange at February 7, 2013 12:31 AM

WOD demo response from Coach:

We have 5,000+ affiliates eager, capable, and qualified to demo WODS. Don't look to us to elaborate on the obvious. Ours is to perform the common uncommonly well, or we'll remain silent. Ours is to deliver what is marked in its simplicity and effectiveness. The publishing beacons for CF Inc are virtuosity and elegance; recent changes reflect these longstanding operating principles.
Comment #30 - Posted by: Coach at February 5, 2013 9:30 PM

Comment #11 - Posted by: Playoff Beard at February 7, 2013 2:17 AM

3 RDS
Scales/Mods -

255# Deadlift.
.10 second sprints on treadmill @ 12.0 mph.
Tuck jumps.

Comment #12 - Posted by: ART/M/44/5'5"/150 at February 7, 2013 2:33 AM

I thought this was going to be a massive bit of torture, only being able to fit in 1-2 sets, then I realised it was a 20m sprint not 200m. Thank god.

Comment #13 - Posted by: Tony at February 7, 2013 3:16 AM

2 rds and 14 single legs

Comment #14 - Posted by: Ramsey at February 7, 2013 3:59 AM

CrossFit Long Island City

Great box
Great people

Wishing you continued success in your new location Vadim, Olga and Sasha!

Comment #15 - Posted by: J9-RedShed CrossFit at February 7, 2013 4:05 AM

2 rounds + 11 Double unders

Comment #16 - Posted by: Joe Northside m/34/70"/210 at February 7, 2013 4:20 AM

Any ideas on how to SUB 20m sprints? I train in my office basement gym. Thanks in advance...

Comment #17 - Posted by: Scott Waelde at February 7, 2013 4:55 AM

2 rounds exactly
173lb HEAVY DLs...

Comment #18 - Posted by: Kristina f/122/5'2"/29 at February 7, 2013 5:08 AM

3 rounds

Comment #19 - Posted by: Jonesy Boy at February 7, 2013 5:14 AM

M/45/5'8"/216

2 rounds-(single unders and maybe not low enough on my squats)

Comment #20 - Posted by: Mike Vinson at February 7, 2013 5:15 AM

F/42/5'6"/145

150#, 2-legged air squats

2 rounds + 7 DL

Comment #21 - Posted by: mom to five at February 7, 2013 5:33 AM

M/21/5'7"/152

4+1 DL

215# DL, everything else as prescribed.

Comment #22 - Posted by: Nick M at February 7, 2013 5:38 AM

m/47/180

2 rds

Comment #23 - Posted by: cosmo at February 7, 2013 5:40 AM

Rounds! funny stuff.

Comment #24 - Posted by: matt p at February 7, 2013 5:43 AM

M 42/192/6'0"
225 deads, held onto pole to assist in squats.
4 rnds.

Comment #25 - Posted by: Mike at February 7, 2013 5:52 AM

M 22/190/5'11"
295 deadlifts 7 reps
14 one leg squats
5 sets for time: 6:06
Then after a 2 minute break (to put up weights and transition to the basketball courts)
20 m sprint
21 double unders
20 m sprint
Also 5 sets for time: 7:32

Comment #26 - Posted by: Damon S. at February 7, 2013 6:41 AM

3 rounds

Comment #27 - Posted by: Ryan at February 7, 2013 7:13 AM

38/m/174
Rx 3rds

Comment #28 - Posted by: ffkwill at February 7, 2013 7:37 AM

@Coach

Thanks for creating the most effective training protocol for athletes, and disseminating the info for free. I have been an athlete all my life playing high school and college ball and crossfit smokes traditional athletic training like cheap crack. You Guys have done a tremendous job with the main site and I still get a little scared to see the next days WOD.

Sincerely,
Grateful crossfitter

Comment #29 - Posted by: hollyhog at February 7, 2013 7:37 AM

Medball for pistols(had to sit and regathering for every rep)
2 rounds+dl's +3pistols

Comment #30 - Posted by: Jonblaze at February 7, 2013 7:46 AM

Dead's at 275:

2 + thru DU's

Ug!

Comment #31 - Posted by: james.patrick [M/50/66"/135] at February 7, 2013 7:48 AM

Okay I did not scale enough - 275 lb deadlifts, 10 hpdl for springs(not close enough to a lane to sprint), singles instead of double unders), single leg squats I had to hold onto a rack as I do not have the balance - sadly should have been 2(bad subs)

Comment #32 - Posted by: Greg W. at February 7, 2013 7:52 AM

M/40/5'10"/190.5lbs

Scaled to 255 lb Deadlift

2 rounds on the button, that was interesting!

Comment #33 - Posted by: Playoff Beard at February 7, 2013 8:05 AM

Scaled to 135# dead lift. And did singles for jump ropes. Still working on doubles.

3 rounds.

Comment #34 - Posted by: Roy at February 7, 2013 8:06 AM

Scaled 155# DL, used pool table to stabilize on 1L Squats, estimated driveway suicide run for sprint
3 rounds even (damn loose shoelace)

Comment #35 - Posted by: Tara J/F/33/67"/160# at February 7, 2013 8:11 AM

3 rounds in 8:51
195# deadlift
20m "sprint"
30 squats
21 jump and tucks
20m "sprint"

Comment #36 - Posted by: Jim R./50/5'8"/160 at February 7, 2013 8:23 AM

Question on GAMES.

For teams, I read the rule book, and just want to clarify, if my affiliate has a team captain, but by the end of the Open he is not one of the top 3 or 4, can the 'captain' shift to someone else?

Comment #37 - Posted by: Scott at February 7, 2013 8:31 AM

M/49/5'8"/214

Not sure if I can say RX because of SU sub for DUs

2 RNDs + 1 Rep DL

#315 DLs
20m sprint
14 OLS - Need to work on form
66 SU in place of DUs
20m sprint

Comment #38 - Posted by: Mike/UT at February 7, 2013 8:39 AM

M/21/5'7"/152

4+1 DL

215# DL, everything else as prescribed.

Comment #39 - Posted by: Nick M at February 7, 2013 8:47 AM

so one legged squats are just another term for pistols?

Comment #40 - Posted by: Matthew at February 7, 2013 8:54 AM

Comment #17 - Posted by: Scott Waelde at February 7, 2013 4:55 AM

Do you have enough space to set up 5 yards? You could prob do 4 (5 yard) shuttle runs.

Comment #41 - Posted by: Miguel at February 7, 2013 8:58 AM

M/51/5'6"/160

My local (non crossfit) gym was severely overcrowded this lunchtime so the prescribed workout was not possible. Instead I shoe horned myself into the 4 foot gap between the lat pull down machine and the wall. EMOM 10 push-ups, then power cleans @ 45kg until 100 cleans. 13:52 (140 push-ups & 100 cleans). Totally gassed by the end.

Comment #42 - Posted by: Colm at February 7, 2013 9:15 AM

M/23/5'9"/168

5rds + 7DL + 10m
Rx'd

Comment #43 - Posted by: TJ at February 7, 2013 9:32 AM

2013-02-07: 3rnds@7:13. Same subs.
2010-07-20: 2rnds+5ols. Sub 265dl and 42 singles. 1st time with ols, very slow wanted to finsh. .

Comment #44 - Posted by: gs at February 7, 2013 9:51 AM

M43/6'0"/180

I only did 185lb DL because...I'm weak

3 rounds exactly, then a fourth just because I'm weak. Subbed tuck-unders for double-unders, and had to put my other toe on the floor while doing the one-leg squats.

Then did 4 sets of 85lb barbell curls (6-8 reps), 60 pushups and some abs for $#!]$ and giggles

Comment #45 - Posted by: JR at February 7, 2013 10:04 AM

Thanks coach for creating crossfit and disseminating the information for free. The main site has been a tremendous resource for me. Iam also extremely proud to be part of a group that is not only fitness minded but socially responsible I.e. hope for Kenya.

Comment #46 - Posted by: hollyhog at February 7, 2013 10:14 AM

M/29/160lb

scaled the deadlift to 120kg (265lb)

3 rounds + 14 squats + 4 double unders

that was nails... I haven't worked so hard in a long time

Great WOD though

Comment #47 - Posted by: Lee Neale at February 7, 2013 10:24 AM

M/49/185

scaled DL to 215 lbs
scaled Pistols to Assisted Pistols

2 rounds + 6 Pistols.

Ran the last sprint like a toddler with a full diaper. Who's the sadist who thought sprints after pistols would be fun?

Great WOD. Still panting like a St. Bernard on a hot day.

You just knew something funky was coming after that steady state WOD yesterday.

Comment #48 - Posted by: kcsportsdoc at February 7, 2013 10:38 AM

Cool Pic, Crossfit in the City....

Comment #49 - Posted by: Terra at February 7, 2013 10:47 AM

3 rounds + 13 Double Unders

225# DL's
Used stick for 1 leg squat assist

Comment #50 - Posted by: Nicholas (M/28/5'10"/175) at February 7, 2013 11:11 AM

Yes there are 5000 boxes that can provide WOD demos, but they charge $200/month for 12 workouts. Thanks but no thanks.

Comment #51 - Posted by: Brian C at February 7, 2013 11:12 AM

2 rounds in 7 minutes.

I went ahead and did 5 rounds in 23:40, which was similar to a WOD from 2010 (that did not have the 20m sprints).

Comment #52 - Posted by: Michael m/50/5'9"/175/MI Survivor at February 7, 2013 11:22 AM

1 round + 6 double unders
Pistols to a med ball
all else as rx'd

Comment #53 - Posted by: SB at February 7, 2013 11:23 AM

4 rounds + 1 DL
Scaled to 225 lbs DL
Lungs were on fire!

Comment #54 - Posted by: JTJ M/29/160 at February 7, 2013 11:39 AM

M/ 39/ 137 lbs/ 5'-6"
I did my own WOD at lunchtime today:
10 rounds of 10 DL with 155 lbs + 10 pushups
I did this at my lunch hour at mid city gym in 7:55
This is a good workout, but I think the official version was with 15 reps per movement. I did not have any chaulk and wanted to do this one hard and fast so I did 10 reps per. I think the official version was only using 135 lbs, and I wanted to go a little bit heavier.
Next time I'd prefer to use chaulk and try 15 reps each possibly. I think that I will end up breaking up some sets in the end but that's o.k.
I did this is 7:55. I was really only feeling it a bit in my grip, and my hamstrings, but not much in the chest/ triceps/ shoulders ... I think that only 10 reps made it mostly felt in the DL.
I did a lot of DUs and stretching in warming up.
Post WOD
I stretched out & did 3 sets of 10 T2B. They were all unbroken and I did that mostly to open up my body in a different way after stretching out.

Comment #55 - Posted by: Anton at February 7, 2013 11:40 AM

3 Rds + 1 Deadlift
225#DL
Everything else rx

Comment #56 - Posted by: Brad/6'4"/205/m/32 at February 7, 2013 11:47 AM

Filter!

Comment #57 - Posted by: james.patrick [M/50/66"/135] at February 7, 2013 11:48 AM

m/42/6'4"/224

3 rounds @

275# DL
20m sprint
14 squats
21 knee tucks
20m sprint

Comment #58 - Posted by: JayW at February 7, 2013 11:49 AM

44/m/176cm/73kg

225 pound DL
2x10m shuttle runs

4 rounds

Unbroken, hard.

Comment #59 - Posted by: Memuc at February 7, 2013 11:51 AM

Complete as many rounds as possible in seven minutes of:
185 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

2 rounds

Comment #60 - Posted by: ccraft at February 7, 2013 12:00 PM

I'm still sore from Tuesday's wod.

Comment #61 - Posted by: Yaseen Squires at February 7, 2013 12:14 PM

Scaled DL to 185# and assisted OLS
2rds + 7DL + 14 OLS

Comment #62 - Posted by: Mike (M/40/6'2"/193) at February 7, 2013 12:26 PM

As rx'd - 2rds + 3 dl

Comment #63 - Posted by: Casey Ray at February 7, 2013 12:31 PM

Scaled DL to 185#
2 rounds plus 18 reps

Comment #64 - Posted by: caleb (M/36/6'0"/179) at February 7, 2013 12:42 PM

3 rounds + 4 deads, rxd.

Comment #65 - Posted by: aermio m/34/5'7"/160 at February 7, 2013 12:56 PM

@44 Brian c

There are a lot of gyms that only charge 30 or 40 dollars a month. They would probably love to have you in there gym more than coach would.


Comment #66 - Posted by: Ryan Hollingsworth at February 7, 2013 12:56 PM

GAMES QUESTION
If the Team Captain isn't one of the top 3-4 in his affiliate, can they switch out the Captain?

Comment #67 - Posted by: Scott at February 7, 2013 1:07 PM

m/42/155/5'7"
18#dl
20m sprint
14 ring assisted one legged squats
63 singles
20m sprint

4 round w 3 sec left

Comment #68 - Posted by: richmondtx at February 7, 2013 1:59 PM

This was a tough one after Tues/Wed's workouts! Legs are dead.

1 round + 6 DU
3 rounds in 12:41

Deadlift - 115#
did assisted pistols (held onto stair railing)
20m sprint was more of a jog from the weight room to the stair well...

F/24/125/5'6"

Comment #69 - Posted by: Marisa at February 7, 2013 2:03 PM

TJ did more than Froning in 2010. Maybe he can dethrone him. That's where I'd like to be at 23. Unfortunately I'm already 23:

2 Rounds + 3 deadlifts rx

Comment #70 - Posted by: Daniel at February 7, 2013 2:14 PM

255# 3 Rounds. A LOT harder than I was thinking it was going to be... Happy for rest day tomorrow

Comment #71 - Posted by: Antoinne M/37/190 at February 7, 2013 2:15 PM

m/220/37/6'0

as Rx'ed, one round plus 4 deadlifts.

Comment #72 - Posted by: j-seal at February 7, 2013 2:38 PM

M/29/72/200

Scaled deadlift, 315 is my max and a half so went with 185 and can't get dbl unders so do dbl amount in singles.

185# x 7
20m
14 single leg, 7 ea (dang...first time doing those)
42 singles
20m

3rds - 30 singles

Now going to work on those areas

Comment #73 - Posted by: Dally at February 7, 2013 2:46 PM

m/23/158/5'5"
2 rounds + 10 DU's rxd

Comment #74 - Posted by: Nick at February 7, 2013 2:58 PM

M/23/190 lbs

3 rounds on the dot.

Comment #75 - Posted by: Ryan P at February 7, 2013 3:08 PM

That picture is awesome.
-The view is much better than Canary Wharf Crossfit.

Comment #76 - Posted by: adam at February 7, 2013 3:13 PM

m/33/5'8/173#
3 rd's, 6 reps,rx'd
Awesome wod, I had time to pull the last rep on the DL but i stopped and watched the clock count down 2 seconds. Grrr!!!

Comment #77 - Posted by: curtis laughren at February 7, 2013 3:28 PM

255lb dead lift

3 rounds exactly

M/52/190lb

Comment #78 - Posted by: Mazz at February 7, 2013 3:31 PM

M/36/5'4"/146lbs
As RX'd
2 rounds plus 2 DL

Comment #79 - Posted by: Matt Burritt at February 7, 2013 3:35 PM

1 round + 3DL as rxd

Comment #80 - Posted by: Alex at February 7, 2013 3:39 PM

Does anyone seriously think there is ANY point to a 20 metre sprint?

Comment #81 - Posted by: what the at February 7, 2013 3:46 PM

CFHQ - thanks for years of free programming, free resources on this website, free access to insights and tips from some of the worlds fittest people, and free camaraderie on your comments page. Your videos, demos, interviews, thought pieces are as constantly varied as your programming and I benefit as much from your content variance as I do from your WOD variance.

Comment #82 - Posted by: H1 at February 7, 2013 3:49 PM

3 rounds, god workout, but too short,
M/32/70kgs /France Paris

Comment #83 - Posted by: Nicolas Crossfit elite at February 7, 2013 3:51 PM

12-15-9
For time:
255# deadlift
Hand stand pushups

8:07
M/176/5'8"/32

Comment #84 - Posted by: arcticelf at February 7, 2013 3:54 PM

M58/185/5'10"

2 rounds, DL and sprint only, on the 3rd.

Major league scaling: 255 # deadlift
Resistance band pistols
40 single unders/rnd, occ DU

Comment #85 - Posted by: m weiss at February 7, 2013 3:55 PM

Scale:
215# Deadlift, 7 reps
RX 20 m sprint
pistol with foot on plate R:7 L:7
63 singles- 3 singles for 1 DU. 21x3 = 63
RX 20 m sprint

3 rounds + 7 deadlifts + 20m sprint + 4 pistols

***i do not have a resistance band BUT next time for pistols i figured out i can do them with my rings serving as a resistance band on my pul up bar. i tested it out and it works perfectly.***

Comment #86 - Posted by: Trey at February 7, 2013 4:18 PM

M26/180/5'11"

3 rounds + 1 DL @ 205#

315# is heavy! I 1RM at 300# Good workout thought, 7 minutes never felt so long.

Comment #87 - Posted by: Greyson at February 7, 2013 4:20 PM

3rounds + 7 deads & 20m sprint

Deads n pistols RX'd

Scaled to 42 SU's

M/30/180/5'11"

Comment #88 - Posted by: Brad at February 7, 2013 4:28 PM

5 rds + 2 deadlifts. However, we did not do the 20 meter sprints. We set up our barbells next to our jump ropes, crammed a bunch of people into our box and just went at it. Good times. I'm ready for a rest day.

Comment #89 - Posted by: Pat Sherwood at February 7, 2013 4:46 PM

4 rounds + 1 deadlift

Comment #90 - Posted by: jacob at February 7, 2013 4:51 PM

Cheers to # 44 Brian C i agree i find the price of box membership's ridiculous

Comment #91 - Posted by: Shep at February 7, 2013 4:54 PM

3 rounds + 1 dead lift. 295 pounds for dead lift.

Comment #92 - Posted by: Kurt M/39/185 at February 7, 2013 4:58 PM

H1 @71, Good on ya.

Comment #93 - Posted by: bingo at February 7, 2013 5:02 PM

F/64"/140lbs
Finished 3 rounds with RX on DL 185lbs..
Was out of breath and my grip was giving out but
I was determined to finish!! Only been CF seriously
Since 1 January 2013!!

Comment #94 - Posted by: Susie Howard at February 7, 2013 5:11 PM

3+1du

Comment #95 - Posted by: mlt at February 7, 2013 5:18 PM

Scaled
205 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (assisted)
21 tuck jumps
20 meter Sprint
2rds+7DL+20m s+14ols

Comment #96 - Posted by: lucio1928,M/41/184cm/98kg at February 7, 2013 5:21 PM

amrap in 7 minutes:
7 deadlifts
14 squats
21 double unders or 42 singles

Singles unless otherwise noted

Tara 5 + 1 (155)
Emma 3 (205/20" box pistols/double unders) - main site
Ryan 2 + 7 + 14 + 20 (300/double unders) - main site
Ricky 2:34 (115/2 rounds)
Alison 5 + 7 + 1 (145)
Connor 5 + 7 + 5 (115)
Amanda 5 + 7 (115)
Murley ? (155/double unders
Bubs 4 + 7 + 3 (155)
Aaron 3 + 7 + 14 (45)
Amy 3 (135)^
Mr. Carey 5 (145)
Mrs. Carey 4 + 5 (145)
Master P 4 + 7 + 14 (45)
Sim 4 + 2 ( 225)
Kyle 3 + 7 + 9 (115)
Joyce 3 + 3 (75)
Mrs. Pip 4 + 5 (145)
Wendy 3 + 7 (115)
Mr. Wonsil 5 (185)
Mr. K 4 (115)

Comment #97 - Posted by: BFCC at February 7, 2013 5:23 PM

2 rounds +7 deadlifts +20m sprint

Comment #98 - Posted by: Josh M/19/185/5'6" at February 7, 2013 5:26 PM

@71 H1

I second that motion.

Comment #99 - Posted by: hollyhog at February 7, 2013 5:35 PM

subbed 225 DL's, 4X5m sprints for 20m
but since we went light on DLs we went out to 10 mins,
Matt 4 rds+7DL+6 pistols
Brock 3 rds+7DL+4 pistols
Seb 4 rds+7DL
@71, you said it best, thanks to HQ and Pukie for such great programing and resources. Every workout is a challenge and fun.

Comment #100 - Posted by: sebastian 44/178/6'2" at February 7, 2013 5:39 PM

3 rounds plus 10. RX

Comment #101 - Posted by: John white at February 7, 2013 5:43 PM

M/22/5'11"/182.6

2 rounds + 10 single-leg squats. RX'd

Comment #102 - Posted by: Miles Forks at February 7, 2013 5:48 PM

145 DL
Single leg wall squats x 14
60 singles

x 2 + 7 DL

Comment #103 - Posted by: fp at February 7, 2013 5:57 PM

1 st rd w/ 315
2 nd @ 3rd w/275

Sub sprint with 5 36' box jumps

Comment #104 - Posted by: Ryan Hollingsworth at February 7, 2013 6:03 PM

M/205/6'1'

400 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

3 rounds complete

4th round 2 deads only in 7 minutes

Comment #105 - Posted by: Jack Brookes at February 7, 2013 6:03 PM

Scaled DL to 225#, subbed 3 SU for each DU.

2 rnds + 6 DL

I'm basically terrible at any workout involving deadlifts.

Comment #106 - Posted by: Jason Duby at February 7, 2013 6:23 PM

Rx'd
3 rounds + 5 pistols

Comment #107 - Posted by: phill 37deg21'41"N 118deg23'43"W at February 7, 2013 6:45 PM

After I finished the workout today, I was feeling extremely drained and wondering why the deadlifts had felt so heavy. I was expecting to do all the movements unbroken and I ended up having to break the dead-lifts up. I was figuring I was going to have to readjust how and when to scale. When I went to go put the weights away I realized I had an extra set of 35's on the bar... :/ I really need to double check my math, or be more like Jack Brookes.
2 rounds completed, 385 lb. deadlifts (way too much) everything else as rx'd.

Comment #108 - Posted by: TM at February 7, 2013 6:46 PM

@ #44 Brian & #79 Shep

Food for thought- A ”normal” personal training client at your favorite big box health club will often pay $50-$75 or more 2-3 days per week....on top of their membership dues of around $50. Add that up and they are looking at $450-$1000 easy.

Makes $200 look looks a bargain when you factor in the nearly unlimited Wods. the community and camaraderie of Crossfit are merely a bonus-something that doesn't exist at all at a big box.


Comment #109 - Posted by: Bryant at February 7, 2013 7:42 PM

m/41/5'11"/165

1 rd plus 8 pistols

retired army 1SG
clarksville, tn

Comment #110 - Posted by: mark nash at February 7, 2013 8:16 PM

Scaled to 140# DL(63.5kg)
Subbed 3 SDHP(45#) for 20m sprint
Subbed tuck jumps for double under

Complete as many rounds as possible in seven minutes of:
140 pound Deadlift, 7 reps
3 SDHP
14 One legged squats
21 Tuck jumps
3 SDHP

2rds + 1 DL

Comment #111 - Posted by: Saganamooo at February 7, 2013 9:29 PM

Modified/Scaled for my CoCr & Polymer Knee
AMRAP in 7 minutes of:
205 pound Deadlift, 7 reps
20 meter Run
14 Pistols
21 Step-Ups
20 meter Run
2 rounds + 7 Deadlifts and 20m run
M/55/72”/210
Thank you Crossfit HQ for years of free programming

Comment #112 - Posted by: Pete In Sun City at February 8, 2013 12:03 AM

M/31/200/72

Rx'd

3 rounds+ 7DL+ 20m sprint+ 6 one legged squats

Still getting one legged squats down. Used kettlebell at bottom of squat to balance myself.

Comment #113 - Posted by: SeanP at February 8, 2013 3:20 AM

Interesting.

4 rounds

Comment #114 - Posted by: Jason Rose at February 8, 2013 5:47 AM

#225 DL

Comment #115 - Posted by: Jason Rose at February 8, 2013 5:48 AM

Cfwux1


35# Kettlebell Deadlift, 7 reps
~20 meter Sprint
14 One legged squat progressions
21 Tuck jumps
~20 meter Sprint

3 rounds, plus dl, sprint and 4 squats

Comment #116 - Posted by: Rbst 37m 5'10 192 at February 8, 2013 6:09 AM

M/48/5'5"/158
Lots of subs...because I'm weak!

DLs=255#
63 Singles for Double Unders
Assisted Pistols/One legged Squats
20m Sprints as rx'd - :)

2xRnds+7 DLs

Comment #117 - Posted by: Rowan at February 8, 2013 6:25 AM

M/30/6'5"/220

3 rds, rx

Did some extra pistols afterwards to work on linking them together quickly, then 100 DU as a finisher.

Comment #118 - Posted by: JB at February 8, 2013 6:42 AM

215 deadlifts M/220/6'/40
P90x Speed Skaters sub
single unders Did four rounds untimed. I think it took me under 20 mintues. I did not want ot do just 2 rounds or maybe three?

Daughter Naomi Elementary WOD 10/ 4ft 9/80#
Did three rounds then 4 rounds

Comment #119 - Posted by: Noah at February 8, 2013 6:55 AM

F/30/5'1/138

This was much harder than I thought!

2 rounds minus the last sprint w/ 115# DL.

Comment #120 - Posted by: Angelina my Bambina at February 8, 2013 6:57 AM

F/30/5'1/138

This was much harder than I thought it would be!

2 rounds minus the last sprint w/ 115# DL.

Comment #121 - Posted by: Angelina my Bambina at February 8, 2013 6:58 AM

1 round; 7 deadlifts, 1 sprint, 7 pistols

115# deadlifts
Sprints were on a treadmill @ 7.0 mph

Comment #122 - Posted by: Stephanie F/45/128/5'2" at February 8, 2013 7:30 AM

225lb deadlift
Subbed 4 x HSPU for 20m sprint

3 rds + 2 DL

Comment #123 - Posted by: James M/30/5'7"/155 at February 8, 2013 7:42 AM

comment 81
The 20 m sprint opened my eyes to the need for continuos motion during a wod. instead of kneeling down to huff and puff it felt great to jog a little and assist in lactate removal. Imagine how recovery would be after fran if you kept moving. That would be the hardest mentally challenging thing ever but atleast i wouldnt puke.

Comment #124 - Posted by: curtis laughren at February 8, 2013 8:18 AM

4 rds + DL
DL at 255#

Comment #125 - Posted by: Bells at February 8, 2013 9:42 AM

M/29/6'1/190

RX -- 3 rds + 4 DLs

Was hoping to finish the DLs of the 4th set, but I got fatigued and made a mess of the 3rd set of double unders. Crap. Did 2 more sets of DLs just to take out my frustration.

Comment #126 - Posted by: Kyle at February 8, 2013 9:46 AM

2 Rounds 1st round DL 275# 2nd round DL 225#

Comment #127 - Posted by: Lucas at February 8, 2013 10:02 AM

M/35/6'3"/200

Rx'd: 1 Round + 7/14

Prev:
2 Rounds (Scaled Squats to 20" Box)

Comment #128 - Posted by: Ben S at February 8, 2013 10:10 AM

Hey! Frostbite 2013! I was in that competition.. my first ever competition, after 1.5 years of Crossfit, started off completely out of shape and fat.. ended up at 7th place out of 18 in the Intermediate division (Garage Games intermediate = RX... RX=RX+). I never thought I would be able to do something like that!

Comment #129 - Posted by: Kevin H at February 8, 2013 10:43 AM

Scaled DL to 205
Otherwise rxd. Only two rounds. So. Far. To. Go!
M/40/5'9"/154lb

Comment #130 - Posted by: Doc515 at February 8, 2013 11:05 AM

2 rounds +5 deadlifts

255 lbs

Comment #131 - Posted by: Andrew at February 8, 2013 12:51 PM

225# deadlift, 7 reps
.02 mi sprint
14 1 legged squats
21 tuckjumps
.02 mi sprint
3 rounds + through squats round 4.

Comment #132 - Posted by: scfd1_9607 at February 8, 2013 12:53 PM

As RX'd

3 Rounds

M/38/6'1"/213

Comment #133 - Posted by: Chris at February 8, 2013 3:18 PM

1 round

Comment #134 - Posted by: myles456 at February 8, 2013 3:23 PM

2 rds rx in 5 minutes
quit after that, back did not feel right

Comment #135 - Posted by: matt 38/m/5'10"/175 at February 8, 2013 3:34 PM

M/32/173/74
100kg dl
4 round + 5 dl

Comment #136 - Posted by: Stany at February 8, 2013 3:58 PM

M/22/6'0"/180

Rx'd

2 rounds + 4 deadlifts

Comment #137 - Posted by: Alex at February 8, 2013 4:00 PM

2 rounds and 7DL

Double unders got me. Plenty of welt marks.

Comment #138 - Posted by: vince_s at February 8, 2013 5:25 PM

Complete as many rounds as possible in seven minutes of:
245 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats - band assited and ugly
21 Double-unders
20 meter Sprint

2 rounds + 2 DL's

Comment #139 - Posted by: DPL at February 8, 2013 6:18 PM

7 Minutes
7 95# Cleans
5 PushUps
15 Squats
5 Box Jumps
5 PushUps
5 rounds in 6:46
Then
50 Weighted Sits

Comment #140 - Posted by: dyagg at February 8, 2013 7:38 PM


3 rounds plus 5 dead lifts pr

one legged squats to bench.

Comment #141 - Posted by: Kevin McClellan 51 at February 9, 2013 10:03 AM

M/43/5'8"/178

245lbs on the DLs

4 rounds even

Comment #142 - Posted by: Jon Craig at February 9, 2013 11:21 AM

I did about 1 1/2. I figure with the changes from one station to another and some set back I might have been able to do 2 but I will settle for 1 1/2. I also adjusted 315 to 225 to make sure my hamstring was able to handle then next time I can move up.

Comment #143 - Posted by: BW at February 9, 2013 5:41 PM

M41/84kg/174cm

100 kg DL, Sub'd sprints with 20 x jumping jacks (takes way more time than sprinting ;).
Single unders due to still learning jumping rope :D. Assisted one legged squats.
But managed to do 4 rounds in 7 minutes, so I'm pretty happy about it :D

Comment #144 - Posted by: jankka at February 10, 2013 1:47 AM

Massively subbed.

DL @ 100 kg
50m row for run (ice under foot outside)
Single leg squats with foot rested in bar behind
63 singles as only have 2 DU together

3 rds + DL + row.

Comment #145 - Posted by: Ginge at February 10, 2013 3:07 AM

4 rounds + 2 pm. 100 kg

Comment #146 - Posted by: Agustin Depasquali at February 10, 2013 8:26 AM

Compare to:
100720 - 95 pound Thruster clock - 12 minutes + 6

Comment #147 - Posted by: B. Rhaly at February 11, 2013 12:52 PM

M/27/6'0/183

2 rounds + 12 double unders rx

Comment #148 - Posted by: Odysseus at February 11, 2013 4:49 PM

M/43/174/83

Scaled 225lbs

3r + 10meter sprint

Comment #149 - Posted by: SJ Lee at February 11, 2013 7:51 PM

did right after 130209. Scaled DL way back, but was still suprisingly challenging

155# DL, TRX assist on pistols

3 rnds +7DL+20m+5pistols

Comment #150 - Posted by: Brian R M/ 50/ 6'2"/ 183 at February 11, 2013 10:00 PM

32-m
5-8 188 lb.

Subbed 20m sprints with 20 single-unders.

As rx'd otherwise.

2 rounds even.

Comment #151 - Posted by: General at February 12, 2013 1:02 PM

M/27/6'0/183

2 rounds + 12 double unders rx

Comment #152 - Posted by: Odysseus at February 12, 2013 3:29 PM

2 rds

used a box for the 1 leg squats

felt great, I can't believe how much my deadlift has gone up in a few months of crossfit, and I've lost 20 lbs!

m, 29, 227, 6'5"

Comment #153 - Posted by: stor at February 13, 2013 9:16 PM

3 rds
Moderate pace - super sore legs

Comment #154 - Posted by: MikeyPaul at February 14, 2013 4:42 PM

m/39/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
2+DL, pistols & 2 DU.
Pistols not great ROM, but staying a little conservative with rt knee. Good arm motion. Keep foot under hip or slightly wider & shift weight to that side. Able to keep weight on o/s of foot & heel. DU not too bad thankfully. DL not bad. 5+2,4+3,4+3
7/20/10: 2 + 7 DL.

Comment #155 - Posted by: jrm at February 14, 2013 7:06 PM

F/35/5'4/135
Rx: 2+9

Comment #156 - Posted by: CLR at February 14, 2013 7:48 PM

3rds
m/6'1"/33/230

Comment #157 - Posted by: DJC at February 15, 2013 10:12 AM

2 rounds and 8 pistols.
did 225# deads... My 1rp max is in the neighborhood of 265 sooo 315@7 not doin.

Comment #158 - Posted by: Tim K M/28170 at February 15, 2013 1:12 PM

m/30/180cm/74kg

Complete as many rounds as possible in seven minutes of:
115kg Deadlift, 7 reps
3 Burpies
14 One legged squats
21 Double-unders
3 Burpies

3 rds + ... 9 One legged squats

Comment #159 - Posted by: ukr17 at February 17, 2013 12:30 AM

as rxd @ CFC

2 rounds + 7 pistols

Comment #160 - Posted by: ferb44 180# at February 17, 2013 9:25 AM

Complete as many rounds as possible in seven minutes of:
205 pound Deadlift, 7 reps
14 One legged squats (held on wall for balance)
21 Double-unders

1 Round + 7 deadlifts + 14 one legged squats + 13 double-unders

BP 21-15-9
135, 155, 175

Did sprints after WOD

Comment #161 - Posted by: Rob S at February 17, 2013 11:36 AM

Complete as many rounds as possible in seven minutes of:
205 pound Deadlift, 7 reps
14 One legged squats (held onto the wall for balance)
21 Double-unders

1 Round + 7 deadlifts + 14 one legged squats + 13 double-unders

BP 21-15-9
135, 155, 175

Did sprints after the WOD

Comment #162 - Posted by: Rob S at February 17, 2013 12:29 PM

2 rds + 7 deads + 1 sprint

165# deadlifts
stabilized the one-legged squats

Comment #163 - Posted by: Boo Boo F/24/5'8/148 at February 19, 2013 7:57 AM

2 rounds plus 7DLs and, sprint and 14Sqs with hand on bar. 225#.

Comment #164 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at February 19, 2013 8:42 AM

M/168/5'7"/33

RX 3 rds + 3 DL

Comment #165 - Posted by: Mark S. at February 22, 2013 7:36 AM

m/34/5'8"/175

4 rds + 2 DL

as rx'd

Comment #166 - Posted by: Adam Hamm at February 26, 2013 11:54 AM

did:

245 lbs. deadlift, 7 reps
14 squats
21 tuck jumps

3 rounds + 3 deadlifts

Comment #167 - Posted by: Manchild at March 11, 2013 11:21 AM

M/41/5'11"/206

AMRAP in 7 min:
120 kg DL, 7 Reps
4x5m shuttle
14 beginner pistols
21 over-the-bar side hops
4x5m shuttle sprint.

2 rounds+7 DL+4x5m shuttle sprint+8 pistols

Did 9 unbroken ring dips (newo PR)

Comment #168 - Posted by: José-Luis Morales at March 13, 2013 9:34 AM

3 rounds in 7:30 scaled at 110k (80%)

Comment #169 - Posted by: zenoperegrinus at September 1, 2013 11:17 PM

CFWUx2, 5x20kg, 5x60, 5x95, 5x115kg
2 rds (+1 rd after the buzzer)
275 DL

Comment #170 - Posted by: Doug at November 20, 2013 1:05 AM
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