May 25, 2013

Saturday 130525

2013 CrossFit Games Regional Event 4

For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps

Post time to comments.

2013CFGR_NorCal_ME1_Khalipa_th.jpg

Enlarge image

Jason Khalipa sets World Record "Jackie" time of 5:04, NorCal Regional.


"CrossFit Kids as a Physical-Education Curriculum: A Pedagogical Perspective", CrossFit Journal article [pdf]

Posted by Pukie at May 25, 2013 5:00 PM
Comments

Did this yesterday subbed 100 pull-ups for 50 and added 50 handstand push-ups and 75# db.....woke up in the middle of the night cuz my legs were so sore!!!!! Loving it

Comment #1 - Posted by: Truston at May 24, 2013 5:10 PM

Did my Memorial Day Murph today, early because of my schedule. One of my goals for the year was to be able to do that workout this weekend, to be able to honor his sacrifice, along with all the others. I made it! It was miserable but I finished. All my brothers and sisters in arms, thank you for you service!

Comment #2 - Posted by: DB at May 24, 2013 5:26 PM

This. Will. Hurt.

Comment #3 - Posted by: G at May 24, 2013 6:15 PM

Did this one last week. My time was 28:02. I had to scale alot, I am still relatively new to CF. Doing "Murph" on Monday. I'm dedicating it to my dad, he passed 6 years ago, he served in Vietnam.

Comment #4 - Posted by: joe at May 24, 2013 6:19 PM

I'll give this a shot next week - get out your sundial to time me...

Comment #5 - Posted by: Mel/40m/5'10"/180 at May 24, 2013 6:35 PM

did this a few days ago. 26:00 ish

partioed the reps however.
10 sets of
10 wall balls 25 pd ball
10 pullups
10 pistols
10 snatches with 75 pd barbell

Comment #6 - Posted by: hollyhog at May 24, 2013 6:42 PM

does alternating 100 mean 50 per leg/arm?

Comment #7 - Posted by: Forrest Horn at May 24, 2013 7:00 PM

M/53/153/1-1-06

Did this as "50's". Simply awful.

17:16

Comment #8 - Posted by: bingo at May 24, 2013 7:01 PM

Really?

Comment #9 - Posted by: Brian from Mesa, AZ at May 24, 2013 7:03 PM

Mr. Horn, yes 50 (total) per leg/arm. Left right left right etc.
- I'm still new to CF and I need help with pull-ups.. Are there any helpful hints or suggestions to increasing my pull-up rep count?

Comment #10 - Posted by: Kameron at May 24, 2013 9:16 PM

9:12 minutes. Possibly a new world record, but I'll let you guys judge that. Still very stoked that I feel strong and ready to compete.

Comment #11 - Posted by: mr. awesomejizz at May 24, 2013 10:58 PM

Rest Day
Shift Change: Swings to Days
Être prêt
M/55/6’/210

Comment #12 - Posted by: Pete In Sun City at May 24, 2013 11:49 PM

@T.J. Just completed your workout in 30.5 seconds looks like I am the new world record holder!!

Comment #13 - Posted by: Rory T at May 25, 2013 12:11 AM

M/38/210/6'0
100 wall
100 pull ups
100 single legs
50 snatch with 50lbs
50 snatch with 35lbs

28:00 New to crossfit... would like to tackle this one again in 6 months and see if I could RX it.

Comment #14 - Posted by: Nathan at May 25, 2013 2:55 AM

#9 -Jason's time either is a world record or it isn't. Hate if you want to, but you've got to agree it's pretty damn impressive. Especially for a big guy.

Comment #15 - Posted by: Ballelli M/40/5'11/170 at May 25, 2013 3:05 AM

whats the scale for this workout for a 59 year old male?

Comment #16 - Posted by: gp at May 25, 2013 4:16 AM

M/47/180


38:24

40lb DB

Comment #17 - Posted by: Cosmo at May 25, 2013 4:48 AM


48:47 as rxd

Did it a few days.

Comment #18 - Posted by: Kevin McClellan 51 at May 25, 2013 5:28 AM

scale, scale, scale or set a cut off time. this workout is designed to challenge the best at the sport of fitness, so unless you qualified, scaling would be in order.

Comment #19 - Posted by: matt p at May 25, 2013 6:24 AM

F/51/5'6/120
Pack scaling 60 reps
Red band for pull ups
Holding pole for pistols
20# dumbbell snatch
28:15 I will do better next time

Comment #20 - Posted by: D.S. at May 25, 2013 6:45 AM

CrossFit Brand X forums has the scaled versions of all HQ WODs: http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

Here's scaling for Event 4:

Big Dawgs
As Rx’d
Women - 14 pound wall ball/50 pound dumbbell

The PorchFor time:
75 Wall ball shots, 20 pound ball
75 Chest to bar pull-ups
75 One-legged squats, alternating
60-70 pound Dumbbell snatch, alternating, 75 reps
Women - 14 pound wall ball/40-50 pound dumbbell

Pack
60 Wall ball shots, 14 pound ball
60 Pull-ups
60 One-legged squats, alternating
40 pound Dumbbell snatch, alternating, 60 reps
Women - 10 pound wall ball/25 pound dumbbell

Puppies
30-50 Wall ball shots, 5-8 pound ball
30-50 Pull-ups
30-50 Squats
5-15 pound Dumbbell snatch, alternating, 30-50 reps

Comment #21 - Posted by: Glorybelle (43/5'5/135) at May 25, 2013 6:52 AM

+1 to Matt P
See CrossFit Brand X forums for scaled HQ WODs

Comment #22 - Posted by: Glorybelle (43/5'5/135) at May 25, 2013 7:17 AM

42:36 as rx'd except for 60 lb snatch sub. WBS moved the fastest. Snatch was tough as my legs were a little rubbery after the 1LSs.

Comment #23 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at May 25, 2013 7:31 AM

1hr 06 min

Thought i had it under an hour but the 70lb snatch held me up. I did better than I thought I would but I still came in over the time I wanted. According to the event 4 description you are only allowed 25 minutes for this and a second penalty for each rep not completed by then. I would of had a better time with that setup but not the satisfaction of finishing it completely.

Comment #24 - Posted by: BW at May 25, 2013 7:34 AM

Scaled to 50's, just tore my hand from pull ups the other day, 100 more pull-ups would have destroyed my hands again...

Subbed DB thrusters for wall balls due to rain
Regular pull ups
30lb DB snatches

15:02

Comment #25 - Posted by: Kristina f/29/5'3"/118 at May 25, 2013 7:42 AM

Scaled and partitioned

5 rounds of:
10 Wall Balls, 20# ball
10 Pull-ups
10 Pistol Squats, assisted
10 Squat Snatch, 65# barbell

29:17

Brutal. On the upside, I managed to do the pull-ups in sets of 5, up from 3's and 4's. I re-watched the YouTube vids, and realized I was the guy doing a leg kip into a dead-hang PU. I opened the hips, and everything fell into place.

Comment #26 - Posted by: Joe Northside m/34/70"/200 at May 25, 2013 7:47 AM

Marcus

"forget scaling man up and grow a pair", with a time of 49:50 I think scaling might do you a favor. Work on that before you talk s**t to other people.

Comment #27 - Posted by: Sean at May 25, 2013 7:48 AM

1 pood kb snatch, everything else rx
36:14 that was brutal

Comment #28 - Posted by: jack m/31/5'11/165 at May 25, 2013 7:49 AM

Murph today to honor a great man. Best time ever 43:20. I feel like i should gone harder but i know i will feel it tomorrow. Semper Fi
M/42/192/6'

Comment #29 - Posted by: Rshert at May 25, 2013 7:51 AM

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

14:24 rx (too heavy, should have used 85lb)

M/52/193lb


Comment #30 - Posted by: Mazz at May 25, 2013 8:16 AM

M/34/6"1/180

As rx'd but in 10 rounds of 10 w/65lb squat snatch

32:03

Comment #31 - Posted by: Joel Pitney at May 25, 2013 8:29 AM

@comment #17
I'm right with ya just get them done as they show on here
Grow a pair !

Comment #32 - Posted by: Rich P at May 25, 2013 8:35 AM

strength building vs. time. personally, i feel better doing wods rx'd(if able) and have a slower time, than scaling to "air" wt. and having a good time. there are plenty of low wt or body wt wods out there to work on speed on. fast at the expense of scaling wts in a weighted workout to me defeats much of the purpose of 'varied' in crossfit. why not just scale every timed wod to body wt in that case so time can be fast??

that said, this is a beast of a workout, and it will take me well past 1/2 hr to complete. so be it.

the grow a pair comment is common tongue in cheek motivation in any gym. kudos to anyone doing this workout, scaled or not, to completion.

Comment #33 - Posted by: mtvet at May 25, 2013 8:37 AM

After yesterday's WOD I chose to scale because I'm super sore. It was a challenge for me, even at the "Pack" level.

17:01
Pack
60 Wall ball shots, 10 pound ball
60 Pull-ups, used green band
60 One-legged squats, alternating, hand on chair
25 pound Dumbbell snatch, alternating, 60 reps

Comment #34 - Posted by: Glorybelle (F/43/5'5/135) at May 25, 2013 8:46 AM

Scaled to "Pack" for women
60 reps
10 lb med ball
25 lb dumbbell
17:01

Comment #35 - Posted by: Glorybelle (F/43/5'5/135) at May 25, 2013 8:56 AM

"grow a pair" is something that someone might say before pushing themselves beyond there limits and injuring themselves. I will be using the head on my shoulders and scaling a tough but smart workout. Don't let internet tough guys make you feel foolish for scaling an appropriate wod for your ability.

Comment #36 - Posted by: jmu alum at May 25, 2013 8:58 AM

subbed
4 rounds of
250 meter row
10 power clean @185
20 ghd sit ups
19.07

Comment #37 - Posted by: Jonblaze at May 25, 2013 9:09 AM

Scaled to Pack
60 45# thrusters
60 Pull-ups
60 One-legged squats, alternating every 10
40 pound Dumbbell snatch, alternating every 10, 60 reps

18:25 (pr)

Comment #38 - Posted by: coyo at May 25, 2013 9:15 AM

29:45
100 11# med ball
100 pu
100 single leg sqts with rack for balance
100 55# DB snatches

Comment #39 - Posted by: Ryan M18/6'1/185 at May 25, 2013 9:26 AM

My projected time: FOREVER.

Comment #40 - Posted by: Mike at May 25, 2013 9:29 AM

Made up yesterday's burpee/muscle up workout this morning.

Carole
F/54/5'6"/135

14:33, with 3 pull ups/3 bench dips for each mu.

Kevin
M/54/5'11"/180

24:32, as Rx'ed

Comment #41 - Posted by: Kevin C. (M/54/5'11"/178) at May 25, 2013 9:31 AM

I agree with mtvet,would rather have a slower time rx'd vs a faster time scaled.
M/35/5'8"/172 - 46.57

Comment #42 - Posted by: JBS at May 25, 2013 9:43 AM

The comments about lack of scaling just show your ignorance on why we scale

Comment #43 - Posted by: Matt P at May 25, 2013 9:47 AM

@ comment 19 sean,

No malicious tone intended. I'm not a hater. I agree mate my conditioning needs work, but my mind says as Rx, as Rx.....these workouts take me a little longer than most but if it doesn't challenge you it doesn't change you. Good luck to all.

Comment #44 - Posted by: Marcus clarke at May 25, 2013 9:51 AM

38:57...heavily scaled. .35 of 100 pull Ups were CTB...and used 40# dumbbell for snatches

Comment #45 - Posted by: Rowan M/48/5'5"/150 at May 25, 2013 10:25 AM

If I'm to do a long strength/endurance workout on Memorial Day weekend, I'd rather do a hero WOD, so:
Murph:
1+ mile run (4 laps around a 3 acre vineyard)
100 pull ups (1 set of 15, a couple 10s, mostly 7s)
200 push ups (mostly sets of 20)
300 squats (all sets of 30)
1+ mile waddle/run
55:57
I coulda gone faster. If I was younger, stronger, and/or in better shape. But here's to a true hero, and prayers still go to his family.

Comment #46 - Posted by: Jim R. M/50/5'8"/160 at May 25, 2013 10:26 AM

Shout out to Mark at Crossfit 315 for letting us join in on Murhp today at his place.
No vest but two plus years of Lyme disease scales me back
60:01

Comment #47 - Posted by: Drw at May 25, 2013 10:37 AM

M/23/5'11"/185

36:38.5

did the following:

100 25# DB thrusters
100 pull ups ( don't really think I can call what I did all C2B)
100 single-leg squats
100 DB alternating dumbbell snatches, 50# db (50 was the heaviest available)

all subs done due to lack of facilities to do RX'd.

Comment #48 - Posted by: Miles Forks at May 25, 2013 11:01 AM

100 5 kg wall ball (50, 30, 20)
30 c2b pull ups (3x10) 70 pull ups (sets of 5 and 10)
100 pistols (10s and 20s)
100 50lb db snatch (10s)

40:34

Fun, pistols flew by, pull ups are still hard.

Comment #49 - Posted by: Dan at May 25, 2013 11:17 AM

Gym was closed, so I did it with sticks and cinder blocks and a conveniently horizontal tree branch in the woods.

~42 minutes

Comment #50 - Posted by: Ted at May 25, 2013 11:30 AM

If we aren't scaling and it is taking us 35+ minutes to do the work, then we probably SHOULDA be scaling so as to provide our system with the goal of doing lots of work in a short amount of time (quickly).

I'd rather scale and give max effort for 15 minutes then not scale and give max effort...then 80%...then 60% and finally 20% for the last 5 minutes of a 45 minute workout.

That just ends up being endurance training, which these movements and this workout was not designed for. There was a 25 minute time cap on this event at regionals. Taking longer than that means you should have scaled. See BrandX.

Comment #51 - Posted by: G at May 25, 2013 11:31 AM

34:07
Scaled the dumbbell snatch and used a 1.5 pood kettlebell instead. Great wod :-)

Comment #52 - Posted by: Fredrik m/38/176/75 at May 25, 2013 11:38 AM

Rep sets to 50

19:30

53 lb. KB snatch

Comment #53 - Posted by: james.patrick [M/51/66"/135] at May 25, 2013 11:50 AM

A long time, subbed squats for one-legged, and 50lb. KB snatch. Broke everything up, glad to get through it with only a torn calus. 42 y/o male, 6'2", 251 lbs.

Comment #54 - Posted by: Darrin at May 25, 2013 12:00 PM

43:17 as Rx'd

Comment #55 - Posted by: Jetté 43/M/5'11"/175 at May 25, 2013 12:02 PM

G beat me to it.

Each WOD has a time stimulus built in. For example, Diane is designed to be <4-5:00. Worth doing as Rx'd in 12;00? Sure, but it's not really what the WOD was designed to produce. No different here.

Comment #56 - Posted by: bingo at May 25, 2013 12:12 PM

44:58 rxd

Comment #57 - Posted by: aermio m/34/5'7"/164 at May 25, 2013 12:14 PM

M/28/5'10"/198
Scaled to half
50 of each instead of 100
55lb dumbbell

10:10

Didn't have the 30+ mins it would have taken me to complete. Wish I would have.

Comment #58 - Posted by: Trevor at May 25, 2013 12:21 PM

42:34. Better than I expected

Sub dumbbell thruster for wall ball. No ball and short ceiling.
20# dumbbell snatch
F42/127/5'9"

@#8 Kameron- my best advice is dont use any bands or assists. I started CF in February and couldn't do pull ups. I decided to start doing them before the WOD to build strength and work on form. Kipping helps but you will find dead
hang pull ups become easier too. Did all 100 today and it
didn't slow me down as much as I expected it to.

Comment #59 - Posted by: Trina at May 25, 2013 12:33 PM

26 / M / 5'9" / 140lbs

12lb wall-ball shots x60
pull-ups x60
one-legged squats x60
40lb dumbbell snatches x60

42:35

I have two tears and a blister on my right hand from yesterday, so the pull-ups today were not fun.

Comment #60 - Posted by: BC at May 25, 2013 1:20 PM

M/32/200/72

100 wall balls 20#
100 pull-ups (chin up, not c2b)
100 pistol alt. legs
100 1.5pood kb snatch (no db's, and 2pood kb wasn't happening)

35:40

Comment #61 - Posted by: SeanP at May 25, 2013 1:56 PM

Did the best I could. Wow, was that hard. I'm blown away by the people here that can do these at the prescribed weights in ridiculously fast times.

Time: 44:53
100 10-lb dumbbells thrusters
100 assisted pull ups
90 pistol holding a pole
100 35-lb dumbbell snatches

Had to stop at 90 pistol squats. Couldn't do anymore. I hope I can walk tomorrow! :-)

Comment #62 - Posted by: Roto at May 25, 2013 2:00 PM

Sorry, but I like to finish this WOD even if it take me 60 min. Anything wrong with that? Also, one legged squats, this means 100 on each leg right? Thanks everyone!

Comment #63 - Posted by: Nicolas at May 25, 2013 2:19 PM

m/43/164

34:35 as rx'd

Comment #64 - Posted by: Seth H. at May 25, 2013 2:23 PM

M/50/5'5"/146

Scaled to women's Rx

34:58

Comment #65 - Posted by: Kona Cole at May 25, 2013 2:47 PM

Everything scaled to 60
And 35 lbs snatch
32.01 min

Comment #66 - Posted by: Nakko at May 25, 2013 3:09 PM

100 5kg Wall Ball (50, 30, 20)
30 c2b pull up (3x10), 70 pull up (10's into 5's)
100 One-legged squats, alternating (10's and 20's)
100 50lb DB Snatch (10x10)

40:34

10mi bike to and from gym, legs will feel a bit flat tomorrow. Pistols felt very strong, happy with that, pull ups still limited by grip and by kipping technique.

Comment #67 - Posted by: Dan at May 25, 2013 3:30 PM

Had to scale this one.
100 wall balls rx'd
100 chest to bar pull ups rx'd
100 single leg squats one hand holding a beam
100 db snatches 50#
28:46

Comment #68 - Posted by: Kurt M/39/185 at May 25, 2013 3:43 PM

Subbed 60lb for snatch
36:29
25mins had completed first 14 snatch's, then just focused on form and explosive hips, made the difference in last 40 reps.

Comment #69 - Posted by: sebastian 44/178/6'2" at May 25, 2013 3:55 PM

Scaled, modified

5 rounds of:
10 Wall Balls, 20# ball
10 Pull-ups
10 Pistol Squats, assisted
10 Squat Snatch, 65# barbell

29:17

Comment #70 - Posted by: Joe Northside m/34/70"/200 at May 25, 2013 4:15 PM

Regional score as Rx'd 26:26

Comment #71 - Posted by: phill 37°21'41"N 118°23'43"W at May 25, 2013 4:21 PM

27:21 with 15# med ball and 30# dumbbell snatches.

M/26/175

Comment #72 - Posted by: Pescara at May 25, 2013 4:53 PM

30 mins , snatch kb 24

Comment #73 - Posted by: Agustin at May 25, 2013 5:00 PM

2013-05-25: Scaled 10's. 4444:06.

Comment #74 - Posted by: gs at May 25, 2013 5:04 PM

42:34

Sub wall ball with dumbbell thrusters
100 pull ups
100 one leg squats
20# dumbbell snatch

Comment #75 - Posted by: Trina at May 25, 2013 5:26 PM

Scale no scale lets not take the joy and spontaneity out of this by being way too serious!! Its only working out
I did it as rx'd because I felt like doing it that way
one of the hardest workouts I ever did.
not sure how long it took me because my phone timer malfunctioned but about 40ish, tore a bunch of skin off my hands but kept going and to #12 I am a 56 year old male - have fun.

Comment #76 - Posted by: keith at May 25, 2013 5:33 PM

As Rx'D completed 30 snatches with 80lbs did not have a 70lbs

Comment #77 - Posted by: Jake Kiddoo at May 25, 2013 5:50 PM

Did not do today's WOD...

Instead ran 11 miles in the Cabot Trail Relay Race, meanwhile setting a 10k PB of 47:00 at the 10k mark.

F/24/5'10"/170

Comment #78 - Posted by: Carla at May 25, 2013 5:50 PM

100 10# DBs thrusters
100 pull ups
100 pistols holding railing
100 45-lb dumbbell power snatches

39:48

Comment #79 - Posted by: DLong (M/37/5'10"/185) at May 25, 2013 6:24 PM

Subbed 41# thrusters for 20# wall ball
Scaled to dumbbell snatch 30reps for dumbell snatch 100reps

For time:
100 Thrusters, 41 pound barbell(18.5kg)
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound(31.3kg) Dumbbell snatch, alternating, 30 reps

40:54

Comment #80 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 25, 2013 6:30 PM

Subbed AMRAP 30 mins

8 rnds w/ 55 lb dumb bell/kipping pull-ups/band assisted 1 legged squats

Comment #81 - Posted by: Yockey at May 25, 2013 6:51 PM

100 Wall ball shots, 20 pound ball (9,5 feet)
100 Chest to bar pull-ups (jump bar 20cm head)
100 One-legged squats, alternating (assisted)
Dumbbell snatch, alternating, 100 reps (60 first 54#,40 last 50#)
49:15

Comment #82 - Posted by: lucio1928,M/41/184cm/96kg at May 25, 2013 6:53 PM

42:30 as rx'd except for 60 lb DBS.

Comment #83 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at May 25, 2013 8:19 PM

M/26/121lbs

39:21

Everything was RX'd except for the dumbell snatch (subbed 45#). I think I need a week off after that.

Comment #84 - Posted by: Carlo at May 25, 2013 11:06 PM

21:25

Scaled to 60 reps each
Scaled wall balls up to 10kg
Scaled chest-to-bar pull-ups to regular pull-ups
Scaled one-legged squats to regular sqats
Scaled dumbbell snatch to 17.5kg

Comment #85 - Posted by: Brett (24/M/188cm/77kg) at May 25, 2013 11:38 PM

Scaled to AMRAP in 30 mins breaking it up into sets of 10 reps each exercise
8 rnds
w/ kipping pull-ups, 55 lb db, and band-assisted one legged squats.

Comment #86 - Posted by: Yockey at May 26, 2013 12:21 AM

Subbed 41# thrusters for 20# wall ball
Scaled to 70 pound(31.3kg) dumbbell snatch 30 reps

For time:
100 Thrusters, 41 pound(18.5kg)
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 30 reps

40:54

Comment #87 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 26, 2013 3:45 AM

WOW
M/27/175

100 wall ball shots 10kg
100 chest to bar pull ups
100 single leg squats with TRX
100 snatches 32 kg

Time: 40:19s.
Need to progress my legs

Comment #88 - Posted by: Michał at May 26, 2013 4:47 AM

34:09 (1.5 pood kettlebell instead of 70 pound dumbbell)

Comment #89 - Posted by: Fredrik m/38/176/75 at May 26, 2013 5:37 AM

SCALES/MODS -
50 REPS, 25# BALL TO 8', BAND ASSISTED PISTOLS, 30# KB SNATCHES. 10:41

Rest 5:00, then - 6 rds of; 21 sec. sprint, 10 sec. rest x 4, 10 wall ball, 10 pull-ups, 10 pistols, 10 kb snatches. (same scales as above)

Semper Fi!

Comment #90 - Posted by: ART/M/44/5'5"/150 at May 26, 2013 5:55 AM

1 hour 8 min. 1 sec.

Comment #91 - Posted by: matthew sturch at May 26, 2013 5:59 AM

49:15
wall ball 9,5 feet
jump c2bpu (head 20cm)
ols (assis)
DS 60 reps 24,3kgs , 40 reps 22,1 kgs ,aprox 55#,50#

Comment #92 - Posted by: lucio1928,M/41/184cm/96kg at May 26, 2013 6:16 AM

M/26/5'9"/175
Highest dumbell available was #65

100 wall balls
100 bar to chest P/U
100 single leg squats
100 dumbell snatches

29:58

Comment #93 - Posted by: John L. at May 26, 2013 7:07 AM

42:34

Comment #94 - Posted by: Trina at May 26, 2013 7:21 AM

100 5kg wall ball, 100 pu (30 c2b/70 chin), 100 one-leg squat, 100 50lb db snatch

40:34, still very slow on pull ups

Comment #95 - Posted by: Dan at May 26, 2013 11:00 AM

20 minute max

100 wall balls 14#
100 pull ups
100 pistols

Didn't get to the snatches.

Comment #96 - Posted by: texinma (44/150/5'7) at May 26, 2013 11:58 AM

M/41/5'11"/206

7 RFT of:
10 wall ball shots, 16lb. Ball
10 beginner pullups.
10 beginner pistols.
10 dumbbell snatch, alternating, @20kg (2" diameter handle)

22:31

Comment #97 - Posted by: José-Luis Morales at May 26, 2013 12:12 PM

m/190/21/6'0"

23:56

Rx'd except 100x40lb thrusters in place of the 100x20lb wall balls

Sore!!!

Comment #98 - Posted by: Jack at May 26, 2013 2:05 PM

2:03:22

Comment #99 - Posted by: myles456 at May 26, 2013 2:59 PM

5 rounds:
10 Wall Balls, 20#
10 Pull-ups
10 Pistol Squats, assisted
10 Squat Snatch, 65# barbell

29:17

Comment #100 - Posted by: Joe Northside m/34/70"/200 at May 26, 2013 3:37 PM

Subbed 41# thruster for 20# wall ball
Scaled to 70 pound(31.3kg) dumbbell snatch, 30 reps
Rest Rx' d

40:54

Comment #101 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 26, 2013 3:52 PM

23:53

Scaled 1 Legged Squats for regular, as well as 35# db snatch for 70.

Comment #102 - Posted by: Jeff at May 26, 2013 4:05 PM

scaled this one to 50's, band assist for pistols
18:15
m/29/5'9/165 cambridge wi

Comment #103 - Posted by: M Clems at May 26, 2013 4:31 PM

subbed band assist pistols
subbed 50lb DB snatch

had to stop at 26 snatches after feeling tightness in my lower back. Probably do to the fact my back was doing all the work after my legs gave up after pistols.

41 minutes

Comment #104 - Posted by: ScooteR at May 26, 2013 6:35 PM

45:04
Wall balls and pull-ups as Rx'd
Assisted single leg squats
60# dumbbell snatch

Ready for Murph tomorrow

Comment #105 - Posted by: Pond m/33/74/195 at May 26, 2013 7:58 PM

Used 5 kilo ball, 30/70 chest to bar and pull ups, scaled to 50 pounds for snatches, 40:34.

Pistols were strong, pull ups slow.

Comment #106 - Posted by: Dan at May 26, 2013 10:58 PM

100 Wall ball shots, 10kg ball
100 Chest to bar pull-ups
100 One-legged squats, alternating 22kg Dumbbell snatch, alternating, 100 reps
43 min

Comment #107 - Posted by: MÜR at May 27, 2013 3:00 AM

subbed 100 thrusters(41#) for 100 wall ball shots
scaled to 70 pound(31.3kg) Dumbbell snatch 30 reps

For time:
100 Thrusters(41#, 18.5kg)
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 30 reps

40:54

Comment #108 - Posted by: saganamooo/M/24/5'5"/129(58.5)) at May 27, 2013 4:52 AM

I got to 65 DS before I quit. Cut off was at 50 minutes. Pistols were difficult, even with assistance. The first 25 DS were at 70lbs and the last 40 were at 50LBs. Subbed wall ball for 45lbs thrusters. I really just got crushed on this one.

Comment #109 - Posted by: MAGNUS M/27/5'8/160 at May 27, 2013 9:12 AM

Did following in 32:33 yesterday
100 45# thuster
100 Inverted Rows(equipment)
100 1 leg squats off a bench
100 db snatch with 60 # dumbbell

sore sore sore today....

Comment #110 - Posted by: JP,M.A. M/50/69.5"/190 lbs at May 27, 2013 9:45 AM

M/43/5'8"/172

26:00 with a 45 lb DB

Comment #111 - Posted by: Jon Craig at May 27, 2013 3:18 PM

wall ball rx'd
chin to bar pullups
sl squat on 16" box
50# single arm snatch
2 rounds of 50 reps each
36:13

Comment #112 - Posted by: Bells at May 27, 2013 6:29 PM

14 lb. ball
45 lb. dumbbell for 50/30 lb. dumbbell for 50 reps

41:10

Comment #113 - Posted by: Marty at May 27, 2013 7:21 PM

Scaled:
60 thrusters 15 KG plate
60 pull ups
60 pistols (holding bar)
60 DB snatches (18KG)
20.08

M/30/71KG

Comment #114 - Posted by: jbob at May 27, 2013 7:35 PM

Crossfit Regional Event 4
Pack
60 Wall ball shots, 20 pound ball
60 Pull-ups
60 One-legged bench squats, alternating
40 pound Dumbbell snatch, alternating, 60 rep

Time - 22:15

Comment #115 - Posted by: murphinator - M/5'10"/185/38 at May 28, 2013 10:41 AM

Made this one up on 130528-Tuesday... and it was brutal. As RX'd - 50:29. I like the debate on whether to scale or not sometimes I do, sometimes not, just depends.

Comment #116 - Posted by: fargingbastige (M/46/6'0"/195) at May 28, 2013 11:36 AM

5 rounds:
10 Wall Balls, 20#
10 Pull-ups
10 Pistol Squats, assisted
10 Squat Snatch, 65# barbell

29:17

will I make it past the filter this time?

Comment #117 - Posted by: Joe Northside m/34/70"/200 at May 28, 2013 12:05 PM

Modified WOD
40 75# Thrusters
30 PullUps
40 Squats
30 75# Hang Snatch
11:11
Good Workout

Comment #118 - Posted by: dyagg at May 28, 2013 12:27 PM

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD this evening. I did JT:
21-15-9
HSPU, Ring Dips, Pushups
I did this one late upstate in Ray's garage. I wanted to just bang out a quick workout.
I went out a little too fast and started to burn out. I know I can go faster if I manage the work rest a little better and break em up a bit better, earlier.
I was kipping on the 15s.
I did the 21 set in 15,6
then ring dips were already challenging, when normally they are not hard until much later on.
I think my triceps and shoulders were still a bit taxed from the heavy weighted dips a few days ago as well.
Should have done the KB swing, T2R WOD, but it was raining out still.

Comment #119 - Posted by: Anton at May 29, 2013 6:49 AM

43:45 scaled to 40# db

Comment #120 - Posted by: mlt at May 29, 2013 5:56 PM

50 Dumbbell thrusters, 10 pound each
50 Chest to bar pull-ups
50 One-legged squats, alternating
35 pound Dumbbell snatch, alternating, 50 reps

13:55

Comment #121 - Posted by: orkun at May 30, 2013 12:19 PM

as rx'd 42:32
m/28/200lbs

Comment #122 - Posted by: bryce at May 30, 2013 1:45 PM

Subbed: Regional Games 11.4 workout:

100 pull-ups
100 kettlebell swings, 1.5 pood
100 double unders
95# overhead squat, 100 reps

As rx'd: 40:18 (pr)

Always wanted to try this one again, so this was a good opportunity. Last time did not do as rx'd. Good improvement over the last two years. CrossFit works!

Comment #123 - Posted by: Ronnieboy M/50/5'9"/185 at May 30, 2013 6:14 PM

subbed regular pullups, and 35lb for the snatches instead of 70.

33:53

Comment #124 - Posted by: Saam at May 31, 2013 5:26 AM

50 of each
14# wallball
Regular pull-ups
50# dumbells

18:24

Comment #125 - Posted by: SF at May 31, 2013 5:45 PM

37:30 rx'd

Completed 20 snatches at the 25 min mark.

M/31/5'9/160

Comment #126 - Posted by: Jon at June 3, 2013 12:18 PM

30:14

Comment #127 - Posted by: Kevin: M/41/195/6' at June 3, 2013 2:14 PM

45/m/176cm/75kg

For time:
75 reps medball squat clean and jerk, 20 pound ball
75 Chest to bar pull-ups
75 One-legged squats, alternating
48 pound Dumbbell snatch, alternating, 75 reps

25:58

Medball Cl&J unbroken, lost count and probably did 85 reps in 6 minutes unbroken.
C2B pull-ups in sets of 5 every 30 seconds
Pistols 10/20/25/25 (a few extra reps...)
Db-Sn in 5 sets of 15

Totally wasted afterwards.

Comment #128 - Posted by: Memuc at June 4, 2013 5:12 AM

Scaled to:
50 Wallballs (10#)
50 Pull-ups
50 Bodyweight Squats
50 Dumbbell Snatches (70#)

Tore hand on rep 26 of snatches and had to stop (14:16)

Comment #129 - Posted by: Rob S at June 4, 2013 8:37 AM

42:15
20 pistols at 25mins

Comment #130 - Posted by: PW56 at June 8, 2013 7:44 AM

40'42"

Comment #131 - Posted by: RAD at June 8, 2013 4:30 PM

M/33/5'7"/168
RX 51:16

Comment #132 - Posted by: Mark S. at June 12, 2013 5:11 AM

52/m/186

Scaled... P/U's vs chest to bar, pistols to 20" bench, 50# dumbbell. 38:31

Comment #133 - Posted by: denob at June 12, 2013 10:22 AM

59:25
60# dumbbell

Comment #134 - Posted by: Erick M/37/220/6'2" at June 15, 2013 2:38 PM

59:25
60# dumbbell

Comment #135 - Posted by: Erick M/37/220/6'2" at June 16, 2013 7:51 AM
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