Awesome, I just got new rings from my wife for valentines day.
Rich fronning snatches 300 Pds, that's surreal to me.

Wow! Rich made that look easy.

awesome job Rich!! i was glad i was there to witness it!!

not in oly shoes, in frickin Nanos

I feel like I'm gonna shoot intestines out of my anus while snatching 95# and Rich throws up 300 like its nothing. Well done sir. Well done.

That's ridiculous. 300# is near my 1RM on the deadlift...

Go RICH!!

M/40/110/6'3"
6 rds+10kbs+4 box jumps
10 20kg kbs
10 20" box jumps
10 ring dips orange band

Wow Rich...that was so fast...just wow.

I heard that are cancelling the 2013 Crossfit Games because Froning already won.

What's even crazier about this lift is that he is pulling with his arms before full hip extension. He had more in the bag for sure. Inspiring stuff, congrats Rich!

i been doing this for 6 weeks now and this pood keeps comeing up is this a type-o? or dose it stand for something?

What is a good replacement for the ring dips? I do not have access to those.

#11/Anthony--not a typo. A pood is a measurement used in kettlebells, where a pood = 36 lbs. This WOD calls for a 2 pood (72#) kb.

#13/Solarys--best sub for ring dips is bar dips. If you don't have parallel bars, lots of playgrounds do. Take your kb to a playground if you can and use theirs.

AMRAP 15': 7 Rounds

10 KB swings, 1 pood
10 Box jumps, 18"
10 Dips

M/29/165/Sea Level/17 Feb 13

Anthony, 2 pood is 32kg kettlebell.

Sloarys, use YouTube for subs, box dips. Bar dips, chair dips etc.

m/26/160

15 min=
7 Rounds:
10 - 45# KB Swings (largest weight available)
10 - 24" Box Jumps
10 - Ring Dips

Round 1 was easy. Maybe 45 seconds. Round 2 took about 1 minute. After that everything slowed down BIG TIME. Pushed through the shortness of breath, but hitting failure on the rings every round after round 5 was brutal on my time. Great workout. I'll try this again with a 1.5 PooD KB in a week or so (once I find one) and see if I can get the same number of rounds or better... Eventually I'll be able to swing 2 PooD over my head continuously.
*I will never accept defeat. I will never quit.*

M/5'8"/153/24yrs

1.5 pood kettlebell
24 inch box jumps
Parallel bars dips

8 rounds

M/5'11"/33/210

6 rnds. Regular dips, nowhere to hang my rings. Otherwise RX'd. Froning made that look easy. I've never made a PR look easy...

M/5'5/155/27

As Rx'd

10 rounds

rx 7+20
male/26/163/5'9''

M/5'11"/185 LBS

50 lb kettlebell
24" box jumps
Bar dips

10 rounds

Good workout

M/30/180cm/74kg

10 rds + 8 swings

M/5'7''/27/175

8 rounds, // bar dips, 45# dbell.

What's the song used for the handstand pirouette vid?

M/5'10/25/80kg
13 rounds with a 24kg k bell heaviest in my gym and parallel bar dips

Last time - 7rds + 10kb + 10 box jps. (60# kb)

TODAY - 8 rds + 10kb + 10 box jps + 5 rings dips.(60# kb)

Goal for next time is 9 rds.

6 rds plus 0 dips, just ready to start em, pack scaling w/ blue band on dips and stepups

Clean lift! Bravo.

Musings to come...

2013-02-17: 10@14:35. " (1:03-:38)
2012-08-17: 10@15:58. Sub-45#kb,1mu/5 rd's (1:21-:47)

9 rounds

KBS scaled to 1.5 pood (53 lbs)

Fun WOD!

38/m/174
Rx 7rds+18reps

M/40/5'10"/188lbs

Used 28kg (63lb) kettlebell

9 rounds+10+2

Finished gym time with 50 sit-ups and L-sit practice.

M41/84kg/174cm
20 kg kettlebell, normal dips (no rings at the gym)
9 rounds

As rx'd 10 rounds even. 1 more than last time.

44/m/176cm/73kg

As rx'd

7 rounds + 26 reps

last time 8 rounds + 5 reps with a 1.5 pood kettlebell

Skitour to Scheinbergspitz in the morning.

7 rds, 1 dip.

Dips on bars otherwise as rx'd.

Hard.

15 reps @ 1.5kb (vs. 10 reps at 2kb)

AMRAP 15
15 1.5kb
10 24" BJ
10 Ring Dips (red band)

8 rounds

M/52/190lb

After just 3 weeks of Paleo+Crossfit, I am down to 188 lbs from 197 lbs, crazy! My Wife told me yesterday that my gut was gone :)

Never Quit!

11 rds as rx
M/31/205

9 rds rx

8 rounds + 6 KB

Strict full-ROM ring dips.

Scaled to:

10 Kettlebell swings, 1.5 pood
10 Box step ups, 24 inch box
10 Ring dips

9 rounds + 2 kb (PR)

M/18/6'2"/180

9 rounds
Dips on Bars, 70# DB for Swings

8 rounds + 10 KB
16kg KB
24" box
Bar dips instead of ring dips

@ Bill M. m/48/5'3"/135

Nice work dude!

@ #14 Jim, I like your style! I am working on executing muscle ups using a playground bar!

6 rnds Rx'd

M/37/68"/175

M/31/200/72

1.5 pood KB swing(heaviest I have and no DB's)
Rest as rx'd

8 rounds + 10kb swings, 10 24" box jump, and 5 ring dips

7 rds + 5 box junps

Nice job Kevin C. -- I gotta laugh at how often you and I post within minutes of each other. I'm going to start motivating myself during workouts by thinking "Kevin C. is hitting this right now too...I have to keep pushing..."

Bill

Thanks Bill. I just wish I could do them all as Rx'ed, like you do, to give you some competition!

It is a good day for me when I can just come close to you.

Filter please!

I appreciate that, brother, but I definitely scale plenty of things -- we just haven't seen any OHS come up recently to expose my biggest weakness for all to see!

Having said that, everyone should prepare for OHS tomorrow...

Scaled to:
55# dumbbell swings
20" box jumps
jumping ring dips

= 7 rounds + 9 swings

Started with benchpress strength workout.

Then 12 min (wrote the time down wrong)

10 2 pood kbs
10 24" box jumps
10 pushups(subbed for dips)

4rds + 10 jumps + 4 pushups

M/40/5'11"/203

24kg Kb, 20" box, beginner ring dips (feet on bench).

7 rounds + 17 Reps.

Did anyone else do the Kenya workout yesterday instead of taking a rest day?

14 rounds rxd.

mostly strict ring dips.

Sunday musings...

1) Hope. Hope, alone, is no strategy for success.

2) Mofongo. No adventure is quite complete unless a new nickname is included in the outcome. Indeed, the better the nickname, the better the adventure.

Introducing Mama Mofongo, the 85ish yo star of our adventure in Puerto Rico.

3) Rome. You know, 'when in Rome' and all that. There's a little more meat on that bone, though, especially if you are an outsider or an outlier. A certain respect for, and at least an attempt at following the norms of a place is a part of the equation.

We may talk the talk about being a good guest, whatever that might mean. In a foreign land we might try to at least avoid the specter of "The Ugly American". One can, and probably should, have at least a bit of situational awareness of the local norms even in a place that is as seemingly familiar as a CrossFit Box you are visiting or your original home town.

My brother-in-law and I visited the neighborhood bar where we'd each been first served at age 1* (our kids read this). It was as if we'd been there last week, but it was also very much a place where we were visiting. We stopped, looked around, took the place's pulse, took our own, then settled in. Everyone saw us for a bit, but soon we were just part of the place.

A couple of beers later we left to a nod and a smile from the owner, tiny gestures of thanks for paying our respects.

4) GAS. I would like to introduce a new entity. Think of it as a kind of energy, psychic fuel maybe. It's quantifiable, and in my experience it's both finite and capable of replenishment. When your tank is full you are fully engaged, committed. When you're out of GAS almost nothing short of conscription can move you.

GAS, you see, stands for "Give A Sh!t".

Yup, when you've got GAS stuff happens. It's another way of saying that you care, but there's a bit more there. GAS implies fuel. We're gonna move. Something's gonna happen, or NOT happen because we have the GAS to stop it. You're gonna make a difference because you've got the GAS to do it.

Hope by itself is a weak strategy. but hope fueled by someone with GAS...that's where magic can happen.

I'll see you next week...

Musings in the filter ~11 PDT...

m/29/113kg/186cm

Rx, rings substituted w/ bar dips

7 rnds and 10 KB swings

bar dips

9 rounds + 20

7rds + 10 kb + 10 box jumps

Rxd, but used 30" box. Crossfit always exposes your weakness in almost every workout. Kb swings unbroken, box jumps unbroken, ring dips destroyed me. Could only string one or two together after the third round.

Sub'd 15 reps with 1.5 pood bell (heaviest I have at the house) and bar dips (footing is too slick to train in the garage where the rings are).

7 rounds + 3 dips.

Breathing like a steam engine by round 3. Oof.

M/33/5'8/173#
8rds 10reps
F/26/4'11/104#
4rds 23reps (ring dips)

Wish more women would post here.

8 rounds + 10 KB swings 7 box jumps

Modified for me and my CoCr & Polymer Knee
AMRAP in 15 minutes of:
10 H2H Kettlebell swings, 20kilo
10 Step-ups
10 Push-ups
7 rounds
M/55/72”/210
H2H= Hand to Hand

8 rounds + 10 kb swing+ 5 box jumps

KB swings with 45lbs. Heaviest I have?
Great WOD ! Loved it!

9 Rds Rx'd

M/41/66"/170

I was feeling a bit tired so I used the 24 kg bell. I still used the 24" box.

9 rounds + 10 swings + 10 box jumps.

I could not beat Ruth Anderson Horrell with the same loading she used. That's why she's a Games athlete and I'm not. Great WOD.

WOD done during lunch at the CrossFit Level 1 Seminar in Del Mar.

10 + 3 kbs (70 lb. db for kbs)
all else as rx'd

8rds even
1.5 Pood kb
20" jumps (short person height :)
Ring dips with blue rogue band under shins/knees

M/22/5'11"/182

RX'd: 7 rounds + 10 KB swings

Felt awful today. long night last night. definitely left some out there.

m/26/6'/190

In 15 mins:
12 rounds & 8 KB swings;

1 pood KB
24 inch box
bench to bench dips.
Chest and shoulders were burning from burpees two days ago, tried bar dips but could barely do three in the first round.
Good wod

65 lb db for kettlebell, bar dips as thats what I had.
7 rounds: first 3 felt great(no breaks, ~5 min) then my left shoulder started acting up(as normal) so my dips became broken.

m/43/5'8"/180

amrap 15 min

10 reps 40lb kb swing
10 box jumps 23"
10 ring dips

8 rnds + 10 kb and 10 box jumps

4 rounds. 1.5 pood, unbroken, try 2 pood, 24" box with step down. What really slowed me down were ring dips with feet behind me on squat box, very broken. Next time try jumping ring dips our kipping bar dips.

M/20/175

9 rounds+ 10 swings, 10 box jumps, and 2 ring dips

9 rounds + 2 KBS

subd 60lb KB and bar dips

M/20/6'/185

13 rounds

9+5. RX'd

M/30/180/5'11"

M 42/192/6'0"
8 rnds +10+3 as rxd.

I just got to 8 rounds. Had to improvise on the ring dips, I took too chairs and did dips that way. 8 rounds though is not too bad.

What mean " Rx'd "? I am french I don't understand this expression.
Thanks for translation in french merci
Please help me.

That's Become CrossFit in Fort Collins! Way to represent! Awesome picture!

Subbed pushups for ring dips to keep moving.

8 rounds + 10 swings

After 3*5 squat workout

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1 pood
10 Box jumps, 24 inch box
10 Assisted Dips

6 rds +10 + 7

8+10, 1.5 pood kbs

M 21/185lb/5'11"
10 75lb ez bar swings (no kb)
10 18" lateral bench jumps (no 24" box)
10 bar dips (rings are in transit according to amazon)

11 rounds finished + 10 swings in 15:01

M. 29. 5'9''. 75kg.

10 rounds using 24kg kettlebell.

LOVED IT!

M/37/2??/5'9"
66lb dumbell
21" box
standard dips

6 2/3 rounds.
6th week of crossfit. Could barely hang from a pull up bar 6 weeks ago. Now I can do 5 strict pullups...multiple times. I do everything at home with $300.00 worth of craigslist equipment. I love it!!!
(FYI, I trained in all the olympic lifts as a college wrestler and now i use light weights and strict form...don't try to learn olympic lifts at home!!)

Oh man!!!! Ring dips!!!!

8 rounds
10 swings 1.5
10 box jumps 24"
6 ring dips

Miranda O.

Please make a Cheis Kyle hero WOD

Scaled to 50#(22.5 kg) dumbbell swing
18" box jump
Bar dips

Complete as many rounds as possible in 15 minutes of:
10 Dumbbell swings, 50 pounds
10 Box jumps, 18 inch box
10 Bar dips

7rds + 1 dumbbell swing

M/28/155/5'8

Scaled KB swings to 60# dumbell swings and subbed ring dips for bar dips.

10 Rounds + 10 KB Swings + 10 Box Jumps!

Great WOD!!!

10 dumbbelll swings @50Lb (heaviest db in a traditional gym)
10 box jumps @24"
10 ring dips

11 rounds

M/43/6'2"/250

7 rounds + 10 KB + 10 box jumps

M/28/176.8lbs

9 Rounds
plus
10 box jumps
6 ring dips

used a 60lb dumbbell for swings.

6 rounds
10 KB 2 pood
Subbed 10 tuck jumps-box snowed in.
10 dips

8 rounds 10 KB swings, 2 Box Jumps. Same scaling as last time.

23/m/5'11"/175

Complete as many rounds as possible in 15 minutes of:
10 Dumbbell swings, 24kg (1.5 pood)
10 Box jumps, 20 inch box
15 Bar dips

6 Rds + KB Swings + Box Jumps + 11 dips

M/30/71kg

subbed regular dips

6 rounds

M/26/5'10"/180
70 lb dumbell swings
26" box jumps
Bar dips
11 Rounds + 7 swings

M/42/155/5'5"

20kg kb
24" box jump
Kip dips

10 rounds

M/40/220/6' 15:30 7 rounds
55# dumbbell 21 inch box dips on station.

1.5 Pood
Bar dips

8 Rounds
+10 KB Swings
+10 Box Jumps
+5 Dips

Fun one!
Improved form my 7rnds in August!

As rx'd
6 Rounds

no gym, so i had to change it up:
10 burpees
10 tuck jumps
10 dips (on chair) AMRAP in 15
got 10 rounds and 6 burpees

8 rounds + 4kb swings (24kg kb)

8 rounds rx

4th crossfit workout ever...tough but felt good.

7 rds + 1 Kb swing

5 rounds

M/50/5'5"/148

45# kb
rest Rx'd

14 rounds

Need to buy 2 pood Kbs.

11 rounds as rx'd

Alaskeno
M/31/5'11/180
11 rds +3 box jumps

Rx'd
8 rounds for me
6 stitches for Dez

70# Kettlebell

6 rounds + 10 KB Swings + 10 box jumps

Did this with kid in driveway Sunday night.

amrap 15 mins 10 kbs 50# me / 35# kid, 10 stepups 16", 10 box dips

I got 9 rounds + 10 kbs + 6 stepups

Kid did 3 rounds, took 1-2 minutes to roll back, then did 205 stepups in time remaining. Impressive.

Skiing tomorrow for Pres / Washington's birthday. Yahoo!

4 rounds: 20kg KB, 3 tyres for box jumps.

Ring dips were crushing.

rod 11+2 (pushups for dips)
molly 8+6 (negatives for dips, 26# KB)
kelley 8+1 (blue band for ring dips)
margy 7+20 (negatives for dips, 25#DB)
cale 8+18 rx

Scaled to a 40lb dumbell, 20in box and parallel bars dip

6 rounds, 10 swings

Comment #12: A pood is an old Russian measure of weight. 1 pood=16kg or about 35#.

M32/163/5'9"

As rx'd

9 rounds + 10 KBS + 10 box jump

Previous time 9 rounds total.

Mark

m/41/5'11"/165

6 rds plus 3 box jumps

retired army 1SG
clarksville, tn

m/41/5'11"/165

6 rds plus 3 box jumps

retired army 1SG
clarksville, tn

7 rds + 10 db swings

subbed squat jumps for box jumps and regular dips for ring dips

As Rx'd but with Standard Dips
40 Lb Dumbell Kettles

11 Rounds in 14:49
Good Workout
Then
50 Weighted Sits

Wod: AMRAP 15 min=
6 rds+KBS+BJ+7 ring dips.

5 rounds.

ok, first time i ever have ever done this. taking the recomendation of my buddy Chris Voth in SD. i will log this for me to see where i am next time this work out comes up. recently lost enough weight that i can actually do some of this stuff again. however i still had to modify it.
used 30lbs kettle bell, 18" box, and had to do bench dips. this was after my 4 mile run.

11 full sets plus 10 swings, and 2 jumps, turned off timer and finished the set. it was a good workout i will elevate my feet next time for dips.

M/49/5'8"/214

10 Rnds + 2KB swings
-70 lb db
-24" box jump
-bar dips

Brock - M/13/5'6"/115

11 Rnds
-15 lb db (to work on form. He could have done more)
-18" box jump
-jumping bar dips (after 4 or 5 strict)

Fun WOD with my son. Thanks CF!

Scaled to Pack
Complete as many rounds as possible in 15 minutes of:
10 Dumbbell swings, 50#
10 Box jumps
15 Dips

8 rounds even (pr 8+6)

Scaled to 44# kb, rest as rx'd
9 rounds + 10 kbs + 2 box jump--PR!

120815: 8 rounds

43/m/185
as rx'd

9 rounds + 4 swings 15 minutes
12 rounds + 10 swings 20 minutes

(last 9 rounds +10 swings + 2 Jumps 15 minutes)

52.5lb DB Swing - 10 reps
24in Box Jumps - 10 reps
Ring Dips - 10 reps

3 Rounds in 6:08.

Recovering from elbow injury.

garage limitations so used different height and weights:

10 ring dips
10 18" bench jumps
15 25# KB swings

10 rounds

Great WOD.

Dips were a killer by the end. Got to failure a couple of times and fell off the rings.

9 Rds + 10 Kbs + 2 box jumps.

1.5 pd KB as that's all I've got.

M.38.170.5'10"

7 rounds with 20 kgs kettle thats the heavist we had

Scaled -
16kg Kettlebell, assisted ring dips = 8 rounds flat!

7 rounds + 4 jumps

step jumps
big rock swings
push ups
16 rounds - i was out of town

subbed 50lb KB, 20" box jump, and bar dips

10 rds + 10 swings

Great workout.

9rds +10 kbs + 2 jumps

Sub'd 1.5 pd KB as it was all I had. Rings were a killer. Going to failure repeatedly and falling off made it interesting.

M.38.175cm.75kgs

12 rds + 10 box jumps 53lbs kettlebell

M/19/5'10/193

7 rounds + 10 KBs + 10 boxjumps

7+10+10+3, 1.5pd KB. New PR by 13 reps

15 kb swing 16kgs
10 box jump 24"
10 ring dips strict

15 min amrap 9 rounds + 8 kb,
Finished the last rounds over the time (10rds au total)
Great Wod

M/32ans/1m77/69kg

5 rounds

60lbs for swings,box was 22inches, reg dips

7 rounds plus 5 swings

2.5 mile run. Yesterday's workout.

7 rounds - subbed 1 pood KB with 20 reps and regular dips.

Pushups for dips unless otherwise noted

Tam 7 + 10 + 5 (12/15/knee)
Mrs. Potter 5 + 7 (8/small tire/bar)
Amy 8 + 10 + 8 (16/20/scaled ring dips)
Syd 9 (12/20/srd)
Amanda 10 + 1 (12/step ups/bar)
Bubs 12 + 1 (16k/20/10# press)
Connor 11 + 10 + 10 + 7 (12k/24/srd)
Tara 12 + 5 (12/15/k)
Mama V 8 + 10 + 5 (8/15/k)
Jeff 6 + 10 + 10 + 10?? (seven?) (16/15/reg pushups) - 10 minutes
Kyle Washington 7 + 10 (8/20/k) - 10 minutes
Sim 4 + 10 + 10 (16/20/srd)
Master P 7 + 10 + 10 + 1 (8/20/k)
Meghan 11 + 2 (16/20/srd)
Joe 8 + 10 + 1 (20/24/srd)
Mrs. Pip 10 + 10 + 10 (12/plates/reg pushups)
Crystal 10 + 3 (8/20/bar)
Mr. Wonsil 4 + 3 (20/20/srd for 4/knee pushups for 3)
Jacob 8 + 3 (20/24/srd)
Abby 3 + 10 + 10 + 6 (12/step ups/k) - 6 minutes
Katie 4 + 8 (12/20/srd) - 6 minutes
Laurie 2 (8/small tire/k)
Jamie 10 + 10 + 5 (8/small tire/k)
Kyle 7 + 10 + 10 (16/20/k)
Mr. K 7 + 5 (16/20/k)
Mr. Carey 8 (20/20/k^)
Ricky 10 + 5 (16/20/k)
Pudge 10 (12//20/k)
Sandi 7 + 9 (12/15/k)
Mrs. Carey 10 + 3 (16/15/k)

M/35/6'3"/200
11 Rds + 10/10
Prev:
10 Rds + 10 Swings/2 Jumps

M/28/70"/180
6 rounds + 3 dips
Used a 62# KB because it was the largest the gym had. Strict dips until round 5, then I had to start kipping.

10 dumbell swings, 25kg
10 Box jumps, 20 inch box
10 Ring dips (assisted)
6 rounds+10 swings+1jump

Pushups for dips unless otherwise noted

Tam 7 + 10 + 5 (12/15/knee)
Mrs. Potter 5 + 7 (8/small tire/bar)
Amy 8 + 10 + 8 (16/20/scaled ring dips)
Syd 9 (12/20/srd)
Amanda 10 + 1 (12/step ups/bar)
Bubs 12 + 1 (16k/20/10# press)
Connor 11 + 10 + 10 + 7 (12k/24/srd)
Tara 12 + 5 (12/15/k)
Mama V 8 + 10 + 5 (8/15/k)
Jeff 6 + 10 + 10 + 10?? (seven?) (16/15/reg pushups) - 10 minutes
Kyle Washington 7 + 10 (8/20/k) - 10 minutes
Sim 4 + 10 + 10 (16/20/srd)
Master P 7 + 10 + 10 + 1 (8/20/k)
Meghan 11 + 2 (16/20/srd)
Joe 8 + 10 + 1 (20/24/srd)
Mrs. Pip 10 + 10 + 10 (12/plates/reg pushups)
Crystal 10 + 3 (8/20/bar)
Mr. Wonsil 4 + 3 (20/20/srd for 4/knee pushups for 3)
Jacob 8 + 3 (20/24/srd)
Abby 3 + 10 + 10 + 6 (12/step ups/k) - 6 minutes
Katie 4 + 8 (12/20/srd) - 6 minutes
Laurie 2 (8/small tire/k)
Jamie 10 + 10 + 5 (8/small tire/k)
Kyle 7 + 10 + 10 (16/20/k)
Mr. K 7 + 5 (16/20/k)
Mr. Carey 8 (20/20/k^)
Ricky 10 + 5 (16/20/k)
Pudge 10 (12//20/k)
Sandi 7 + 9 (12/15/k)
Mrs. Carey 10 + 3 (16/15/k)

As rx'd
Matt 10rds + 7kb swings
Brock 8 rds + 3 box jump
Seb 8 rds +10 box jump

28kg kb
24 inch box
box dips
6 rounds + 1 swing

550 Double Unders

10 Rnds + 6 KBS

Great workout. My cup o tea.

-Boz

Completed 14 rounds (PR)

9 rnds + 9 KB's. With 60# KB
M/36/6'2"/220#

6+ 5 swing (32kg)

scaled down to 50# KBS (~1.5 poods)

6 rounds and 3 ring dips

KBS continue to be my limiting exercise. Workout was hard but felt great.

7 rounds with a few modifications 50lb dumbell instead of KB and dips using two stationary exercise bikes placed near each other instead of rings.

6rounds + 10kb+10 box jumps

F/42/5'6"/140

1 pood KB, 20" box, band-assist ring dips

6 rnds + 8 dips

10 rounds (highest KB available was 50 lbs)

M/24/155/5'8"

M/30/5'9"/209

8 rounds plus 10 swings and 10 jumps.

Subbed 70-lb dumbell for kettlebell, 16" bench for 24" box, and regular dips for ring dips.

M/24/5'8"/70kg

9 rounds

24kg KB (heaviest available - need to find new gym)

1st time doing ring dips, brutal!

M/34/5'8"/175

10 rounds

My neck and right shoulder were in excruciating pain for the past two weeks, after this workout I can move my neck.

M/22/6'0"/181

40# bag for KB swings, dips off my 24" box, everything else Rx'd.

11 rounds + 8 KB Swings

swings 1.5 pood
ball slams,
bar dips

10 rds.

Just getting back to it

9 rounds as rx'd
KB-unbkn
BJs-some breaks due to balance
RDs-unbkn

9 + 6 BJ
20" Box
30# KB
Swivel Stool Dips (better for activating stabilizers)

8 rounds + 2 swings.

M/55/185#/5'8"
10 70LB dbell KBS
10 24" box jumps
10 dips at dip station. ( no rings at the gym)
6 rounds in 14:38

9 rounds + 3 swings

Bardips because I had no rings.

10 rounds + 3 swings as RX'd

KB 24
9 rounds + 6 dips

m/5'9/177

13 kb swings 1.5 pood (no 2 pood available
10 box jumps
10 ring dips

8 rounds plus 13 kb swings and 6 box jumps

completed yesterday

m/6'2" 198
subbed reg dips
6 rounds
just getting back into it. barf

8 rds even, at 1.5 pood

as rx'd - 7 rounds + 9 dips

26 / M / 5'9" / 140lbs

Scaled to 50lb kettlebell

3 rounds + 10 swings + 10 jumps + 6 dips

I burned out on the ring dips--probably should have scaled to bar dips, but the rings version is more "fun."

6 rounds + 4 swings as rx'd

slower than less. just under 7 rounds last

8 2/3 rounds Rx'd with red bands on dips.

Hahah why does it have to be called a pood my god call it what it is seriously why have to have all these SUPER CUTE abbreviations for exercises that have been around for many many many years an act like this is something new yeah it's a good workout but geez pood. ATg. pr we don't have to cheese it up wow wow wow

12rnds 7kb swings

12rnds 7 kbs with gs box jumps

6 rnds for me

15 kg ktb
21" box
paralel dips

Did this yesterday after some heavy deadlifting and benchpresses.
Kettlebell swings did feel alot heavier after the deadlifts. And after the workout i saw i used a 36kg kettlebell.
I managed 7 round and 10 swings. The dips killed me.
I did the swings to eye height. dint know i should do them overhead. Dont know if i could have managed that actualy.
hope ill get to the 9 rounds mark next time.

10 rounds, 10 swings

Awesome workout

M/28/Feb 19

Male / 22yrs / 78kgs / 5'10

10 Rounds...

Tasted blood... yayyyy haha

M/ 30y/ 6'/ 188lbs

10 rounds, plus 6 swings as RX'd

F/33yrs/5'6/126

24kg KB
24" box jump
ring dips

4 rounds + 6 dips

AMRAP 15 Mins
10x70lb DB Swing
10x24" Box Jump
10x Bar Dips

8 rounds+4 DB Swings

9 rounds, Rx'd.

M/ 39/ 135 lbs/ 5'-6"
As Rx: 10 rounds (I actually completed the 10th round in about 15:20 - I may have done 11 but at around 4 or 5 I lost it for a minute and just went with the lower number round in case.)
15 min. AMRAP of: 10 KB swings (2 pood/ 70#), 10 box jumps 24", 10 ring dips
I did this one and completed the goal of 10 rounds in about 20 seconds past the 15 min. time limit
This is a great WOD.. I was surprised how I went unbroken on all KB swings (I used a 70 lb dumell), I went right into the box jumps resting at the top. The box jumps actually took the longest to complete.
Then the ring dips.. I did them very quickly and they were by fat the easiest and fastest of all stations.
I did a nice stretch and then a steam & shower

M/6'-1/180/38
Rx 10 rounds+10swings+10box jump+7ring dips
That was a fun one!!

Day 296
M/46/6'0"/195
Made up on 130220-Wed
6 rounds even.

m/43/164
80 lb kb otherwise as rx'd
8 rounds

as rxd @ HCHS

9 + 23 pr

11 rounds

11 Rounds

M/24/5'10"/174

AMRAP in 15 minutes

10 kb swing, 45# kb
10 box jumps, 24 inch box
10 parallel bar dips

9 rds + 10 box jumps

6 rounds
35# kb
20" box jumps

6 rd's total

6 rd's total

34 yom, 190 lbs

8 rounds

30" box, 70 # db swings

10 rounds plus 2 swings

M, 227, 6'5", 29

7 rds

This was a great workout

1m run before and after

M58/185/5'9"

Just under 7 rounds
65 # dumbell for KB
12 static dips on bars/round, no rings today

Rx
6 rds + ring dips-3 box jumps

10 Kettlebell swings, 14kgs
10 Box jumps, 24 inch box
10 pullups

5rounds +10ktbll+10jumps+4 pullups

7 rounds + 10 box jumps + 10kbs + 3 ring dips

28kg dumbell

7rnds - 6dips
scale = 20"box, 55lb dmb

OCFWUX3

4rds
10x45lbs KB Swings
10X24in Box Jumps
10xPushups

9 rounds + DBs and Box Jumps.
Sub 70lb DBs for KBs

-PR-10 rounds

Almost got there, but the 3 soccer games in 2 days really wiped me out...next time.

Scaled to 1 Pood; 6 rounds +4 KB Swings

Scaled to 1.5 Pood; 6 rounds +4 KB Swings

M/43/174/83

scaled to 1.5 pood

8roudn + 10 KB swing

40# KB
deep bar dips

8 rounds +10,10,6

AMRAP 12:
50 squats, 30 pushups, 15 bar rows, 10 KBS 1.5pd
5 rds. Garage.

M/38/200/6'2"

6 rounds, 70lb DB as no KB available

6 2/3 rds w/ 55lb kb vs
6 rds w/ 55lb kb 8/16/12

kettle bells and box jumps are a fiendish combination!

1k run wu 5:04.

6 rounds

5 rounds

Scaled to 20lb db, 10 box jumps and 5 dips

12 rounds

8 rounds + 10 box jumps (as rx'd)

M/26/200/6,2

7 rounds +18

RX

6 rounds plus 10 jumps and 5 dips
Started with jumps, 60# kettle bell.

After 1 mile run w/ 20# vest.

10 rds + 7 kb swings

M/43/5'8"/176

RXd 10 rounds

30# Db x15
bj x5
ring dip x5

5 rnds

10 rounds + 5 ring dips
used 19.5 kg dumbbell for kbs
done at home

rounds - 15
notes: regular dips.

5 2/3 rounds

M/35 anos/72kg

6 rounds + 6 ks

2 pood was just a bit too much, i tried it. And the dumb thing was as big as a bowling ball. So i went with 60# kettlebell, also no rings, did regular dips, very deep every rep.
6 rounds and 10 swings.

Modified to 10 min AMRAP of HOPE (50 squats, 30 push ups, 15 pull ups) then 10 min of todays

2 rds + 7 squats
3 rds + 7 box jumps

24kg KB swings
toe assisted dips
24" box jumps

4 rds 10+10+5
55# barbell swing, had to readjust grip after 5
jumps as rx'd
bar dips, broken (2's to 5)

1.5 pood

10 rounds +20 movements

As Rx'd:

4 rounds
+ 10 KB
+ 10 Box jumps
+ 3 ring dips

subbed:

1 pood kb
regular dips

5 rounds + 10 kb swings + 10 box jumps + 6 dips

M/33/5'8/190

AsRX: 7 rounds + 1 box jump

Ok, apparently I only got 6+ rounds since I did it as a 10' amrap

Scaled up to 27" Box
7 Rounds + 3 Box Jumps

bar dips
50# kbs
22" bj

5 rounds + 10 dips

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24 inch box
10 Ring dips

7 Rounds +10 KB Swings

m/39/5'9/179
CFWU-3. Pushups instead of dips 2nd. No dips 3rd. Superman. Burgener. Everett drills. Row 500m.
7 rounds + KB & BJ.
Disapp w/results, esp since I kipped almost all dips. Little bit of a run to john type of feeling after dips, so that didn't help. Need to do better on BJ - faster pace & use arms better. KB not bad. Good job keeping butt tight & using - hyperextending hip but keeping butt tight.
8/15/12:7 rounds + KB, BJ & 8 dips.
Dips not too bad. Tried to keep shoulders back. Helped w/triceps fatigue. Pretty broken in later rounds. Kipped on last rep of some sets.

2nd week back - nowhere close to last time.

As rx'd: 5.2 + 6 ring dips

6 раундов + 10 махов гирей

6 rounds

6 rounds + 10 KBs, 10 BJs

M/33/5'7"/168
RX 8 rounds plus 5 Box jumps

KB: 1pood x10
BJ: 24" x10
RD: x10
15 min, 8 rounds + KB.
Tweaked trap on RD, slowed me down.

52/m/185

6+10+4

4 sets plus
everything but the last 10 dips on set 5
No rings so did 2 dips for everyone 1 ring dip

August 2012: 5 + 9 bj

regular dips

5 rounds

m/42/5'8/240

5 rounds+12 reps

Subbed single arm Muscle snatches alternating arms
With a 62 in place of swings. Much harder.

Awesome workout right up my alley.

Last time I did 10 rounds, this time I did
12 rounds + 9 KBS RX'd :D