July 23, 2013

Tuesday 130723

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 130205.

20130722_114448_th.jpg

Enlarge image

Rogue staging area.


Watch the Live Event Announcement and then the Live CrossFit Games Update Show at 9:30 p.m. PT along with continuous coverage on the Games site.


"Focus, Drive, Execution" with Margaux Alvarez - [video]


"An Athlete By Any Other Name..." with Kara Webb - [video]

Posted by Pukie at July 23, 2013 5:00 PM
Comments

8:26.

Scaled to 185 pound front squat (should have gone 155 pounds to get even deeper in the hole), everything else Rx.

30 inches is high.


Comment #1 - Posted by: Gavin at July 22, 2013 5:56 PM

Kara Webb is fantastic.

Comment #2 - Posted by: Mel/40m/5'10"/180 at July 22, 2013 6:42 PM

That is allot of rowers. 21k? :-)

Comment #3 - Posted by: Jeryd at July 22, 2013 7:31 PM

Gavin, digging your way out of that one is going to be tough!

Comment #4 - Posted by: Kizza m/30/183/80 at July 22, 2013 7:41 PM

I should have said "30 inches is long". That would have been the icing on the cake.

And subbed 15 pound wall ball because I "couldn't find any heavier balls."

There. Is everybody happy now? 3,2,1...GO!

Comment #5 - Posted by: Gavin at July 22, 2013 8:16 PM

Dear CrossFit, I really appreciated WOD demos as well as times from top athletes. Those times are often extremely helpful, often much more helpful then the WOD demo videos.

Thank you guys as always!
PS. I will survive with or without them jus thought i'd share that.

Comment #6 - Posted by: Talib Murray at July 22, 2013 8:56 PM

Do we have to do it Gavin's way? I don't think I want to CrossFit anymore.

Comment #7 - Posted by: Caster at July 22, 2013 9:07 PM

8:11
155lbs front squats

Rx'd the rest.

Comment #8 - Posted by: Nathan 38/210/6'0" at July 23, 2013 2:34 AM

As rx'd:

13:45

Comment #9 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 23, 2013 2:57 AM

15:29 rx

Comment #10 - Posted by: gb 46/m/71"/185# at July 23, 2013 3:09 AM

M/33/216

RX'd 7:30:03

Comment #11 - Posted by: Tim at July 23, 2013 3:29 AM

m/24/160

13:43 rx'd

Comment #12 - Posted by: Nick at July 23, 2013 3:49 AM

travel, hotel room workout

4 rds (30 seconds each)
push ups
squats
tricep dips
split lunge
side lunge
mountain climbers
side plank (hold)

too early!

M/52/193lb

Comment #13 - Posted by: Mazz at July 23, 2013 3:49 AM

m/43/5'8"/180

135# FS
24" box jump
40# kb swing
20# wall ball 9' target

11:40

1:12 better than last time.
Now going to work on rx'ing the wall ball, kb swing, and box jump.

Comment #14 - Posted by: Mike Andridge at July 23, 2013 3:52 AM

135 lbs/24" box/no wallball - 5:19.

Time: 0600
Temp: 72
Humidity: 97%

M/32/180

Comment #15 - Posted by: justinz at July 23, 2013 4:24 AM

M/45/5'11"/200

10 165# front squats
20 24" box jumps
30 1.5 pood kettlebell swings
40 20# wall balls (9' target)

8:35

Comment #16 - Posted by: nutfam at July 23, 2013 4:31 AM

Used the same scaling I used on 130205:

20 front squats, 85#
30 box jumps, 20"
40 kettlebell swings, 1.5 pood
50 wall-balls, 20#

9:37 (pr by 1:36)

Front squats at 85lbs is too light, but it's still fun to repeat the workout and see the progress.

Comment #17 - Posted by: Joe Northside m/34/70"/195 at July 23, 2013 4:47 AM

10:41, no alternative workouts, and I gut deep in the hole! Haha

Comment #18 - Posted by: Clay at July 23, 2013 4:49 AM

95lb FS
20in box jump
1 pood kb
14lb wall ball

12:27

Hot and humid in ATX this morning

Comment #19 - Posted by: Kristina f/29/5'2"/117 at July 23, 2013 5:07 AM

11:35

Comment #20 - Posted by: BDoub at July 23, 2013 5:21 AM

13:05
135lbs FS
30"box
1pood KB
22lbs ball

Comment #21 - Posted by: Nilson M/32/5'6"/154 at July 23, 2013 5:27 AM

M/27/163
FS- 135
RX'd the rest
16:00

Comment #22 - Posted by: Jared at July 23, 2013 5:34 AM

M/25/177/5'10"

Subbed wall ball w/ 50 thrusters w/ 20 pound DB

Time: 9.05

Comment #23 - Posted by: JoeyT Rochester at July 23, 2013 5:55 AM

F/46/5'4"/150
75# back squat (sub)
20" BJ
40lb KB
15# WB 13:59

F/13/5'2"/130 (Bailey)
35# back squat (sub)
20" box jump
30# KB
12# WB 18:38

Comment #24 - Posted by: Dawn at July 23, 2013 6:00 AM

F/51/5'6/120
95# pack everything else porch
24 inch box
1 pood kettle bell swings
14# wall ball
8:06
Last time 14 minutes with thrusters instead of wall balls must have taken a lunch break
Pull ups 12/9/7/7/7
Muscle up progressions
Hspu work
@ Joe Northside let me know if you got that link to the recon pull up program if not I will repost it

Comment #25 - Posted by: D.S. at July 23, 2013 6:02 AM

WoW!
That's a lot of Concept 2 Rowers!...and a few bucks!

Comment #26 - Posted by: Harry at July 23, 2013 6:06 AM

F/43/5'6"/140

105#, 20" box, 1 pood KB, 14# ball to 9'

12:53

Comment #27 - Posted by: mom to five at July 23, 2013 6:10 AM

13:07

185 FS
18lb. Med. Ball

Everything else as Rx'd

Comment #28 - Posted by: Ben at July 23, 2013 6:27 AM

M/16+374 days/6'1"/160

75# FS
24" Box
1 pood KB
15# WB

8:24

Comment #29 - Posted by: Josh R. at July 23, 2013 6:28 AM

10:31
20 front squat, 135#
30 box jump, 24"
40 kb swing, 1.5 pood
50 wall ball, 20#

130205: 11:42
20 back squat, 145#
30 box jump
40 kb swing, 44#
50 wall ball, 15#

Comment #30 - Posted by: Jim R./M/50/5'8"/160 at July 23, 2013 6:36 AM

@Mike Andridge, Jim R - great improvement guys!

@D.S. - yes, I got it, thanks! I was thinking of using the progression for kipping pull-ups during cash out. Nice work today, btw!

Comment #31 - Posted by: Joe Northside m/34/70"/195 at July 23, 2013 6:40 AM

Does anyone know what the media schedule is for the Games coverage? Are they going to show wednesdays events or is it going to be a recap?

All I know is:
ESPN3
Friday 12pm EST
Saturday 11am EST
Sunday 11am EST,
ESPN2 7 pm EST, 11 pm EST (replay?)

I cant find a media schedule on the games site, just the event schedule. Am I the only one confused?

Comment #32 - Posted by: Greg at July 23, 2013 6:48 AM

17:32

155# Front Squat

the rest as Rx'd

29/M/69"/165

Comment #33 - Posted by: SGA at July 23, 2013 6:53 AM

11:34
FS @ 165#

Comment #34 - Posted by: fathertyme 35/m/6'/175# at July 23, 2013 6:56 AM

13'52''

Rx'd

Comment #35 - Posted by: Miguel Leite at July 23, 2013 7:02 AM

10:09 as rx'd. Last time 10:34.

Comment #36 - Posted by: Kurt M/39/185 at July 23, 2013 7:06 AM

38/m/175
Rx 11:50

Comment #37 - Posted by: ffkwill at July 23, 2013 7:12 AM

95# Front Squats
24" box jumps
30 lb One Armed Snatches (no KBs, so did these instead)
10 Lb Wall balls

About 15 minutes, forgot a watch and clock was in the other room. I really struggle at 0530 in the morning....

Comment #38 - Posted by: Deidre at July 23, 2013 7:26 AM

scaled to:
120# FS
24" box
3/4 pood KB
16# med ball

8:23

Comment #39 - Posted by: DLong (M/37/5'10"/185) at July 23, 2013 7:31 AM

17:23

Comment #40 - Posted by: BW at July 23, 2013 7:40 AM

M/34/5'10"/185
185 FS x 20
30" box jumpx x 30
45lb kettlebell swings x 40
65lb thrusters x 50
6:40

Comment #41 - Posted by: Teo at July 23, 2013 7:44 AM

8:43 and happy.

Scaled the front squats to 45kg - half the weight - and the box jumps to 24", the wall balls to 6kg and made it in a decent time - scaling is something I am doing more of these days to get my power output up more and to get stronger again after injuries caused by stupidly not scaling in my first 18 months or so of CF.
M/45yrs/73kilos/5'10

Comment #42 - Posted by: phil brown at July 23, 2013 7:55 AM

5:49

155 lb front squat
Other than that, as RX'd

Nice and quick... So hot though... Can't stop sweating!!

Comment #43 - Posted by: Ally McInally at July 23, 2013 8:00 AM

Today was my first attempt at a WOD. A sad case but I will stick with it. Will post results when it is less embarassing.

Comment #44 - Posted by: James at July 23, 2013 8:00 AM

M/40/72"/195
24" box all else as RXd
12:33

Comment #45 - Posted by: Mike at July 23, 2013 8:11 AM

W/Ux3:
15 Pull Ups
15 Dips
15 Squats
30 Sit Ups
5 HSPU

WOD:
10:59
Scaled 155 FS

Comment #46 - Posted by: Ian J (M/31/5'6"/150) at July 23, 2013 8:33 AM

M 42/185/6'
10.46. Fs @ 195. Last time 11.14 @ 195.

Comment #47 - Posted by: Mike at July 23, 2013 9:20 AM

12:38

Comment #48 - Posted by: Ramsey at July 23, 2013 9:29 AM

8:50

Comment #49 - Posted by: Nick M/29/6'2"/168 at July 23, 2013 9:33 AM

110lb. front squat
16kg kb
16lb wall ball

7:59

M/33/6'0"/155lb

Comment #50 - Posted by: FreddieB at July 23, 2013 9:57 AM

20x155# front squat 30xboxjumps 30" 40x25 kg db swings and 50xthruster 20kg in a time of 12.16 min m/32/1.70m/72kg

Comment #51 - Posted by: Chrili1981 at July 23, 2013 9:58 AM

Are the Games on ESPN this year? Anybody know?

Comment #52 - Posted by: Tramsland at July 23, 2013 10:00 AM

12:54

155 lb front squats and 44 lb kettlebells. Otherwise, as rx'ed.

M43

Comment #53 - Posted by: JRNY at July 23, 2013 10:07 AM


100# pound Front squat, 20 reps
30 Box jump, 24 inch box
40 swings, 55#
50 Wall ball shots, 15 pound ball

[8:51]

Comment #54 - Posted by: Windlord at July 23, 2013 10:15 AM

Rx 11:48

M/39/5'11/190

Comment #55 - Posted by: Andrew at July 23, 2013 10:25 AM

155# pound Front squat, 20 reps
30 Box jump, 24 inch box
40 swings, 1.5 pood
50 Wall ball shots, 20 pound ball

[14:31]

Comment #56 - Posted by: aalekswhite at July 23, 2013 10:32 AM

As RX'd - 12:18
First WOD back after that nasty box jump fall last week... and it's back in the saddle with - what else - box jumps.

Comment #57 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 23, 2013 11:04 AM

13:18 as Rx'd. Not pleased with this time.

Comment #58 - Posted by: Michael m/50/5'9"/175/MI Survivor at July 23, 2013 11:07 AM

Modified/Scaled for my CoCr & Polymer Knee
100lb Sandbag Front squat, 20 reps
30 Step-ups, to stack of 4-45lb bumper plates
40 Kettlebell H2H swings, 1.5 pood
50 Wall ball shots, 20lb ball
8:44
Être prêt
M/55/6’/210

Comment #59 - Posted by: Pete In Sun City at July 23, 2013 11:11 AM

9:17 Rx from the ground...ouch!

Rich Worcester- m/25/195/5'11

Good job everyone!

Comment #60 - Posted by: Rich Worcester at July 23, 2013 11:24 AM

MGySgt. USMC/Retired M/51/6'2"/212

Subbed for 2 pood KB. All else as Rx'd

20:34

OooRahh CrossFit

Comment #61 - Posted by: W.D. at July 23, 2013 11:31 AM

12:48 Rx'd.

Comment #62 - Posted by: Kris m/36/5'10"/165lbs at July 23, 2013 11:39 AM

subbed 135# for front squats all else as Rx. All sets broken
16:01
M/56/185#/5'8"

Comment #63 - Posted by: Mike at July 23, 2013 11:55 AM

f/43/180/5'10"

20 front squats w/o rack @135#
30 box jumps 24"
40 kb swings 1 pood
50 wallballs 20#, 9' or above

10:23

First mainpage wod in about a month

Shoulder is doing well. Still cannot do pushups... ah well... never liked them anyway. ... but looks like shoulder press could be a "go" soon.

Just came back from a one week holiday of eating/drinking far too many carbs and not testing my shoulder at all.

It's good to be back!

How about those Masters!!!

Comment #64 - Posted by: JuliePlatt at July 23, 2013 12:02 PM

m/27/179/5'8"

17mins 24 RX

Comment #65 - Posted by: matt at July 23, 2013 12:22 PM

M/23/5'11"/185

12:10.5
24" box
20# DB thruster

previous:
11:11.8 RX'd

Comment #66 - Posted by: Miles Forks at July 23, 2013 12:22 PM

13'29"
Frontsquat was really heavy for me, should work on it...

Comment #67 - Posted by: Bruno N. at July 23, 2013 12:24 PM

M/39/6'2"/200
9:12
did 185 on FS everything else Rx'd
great wod!

Comment #68 - Posted by: Forrest Horn at July 23, 2013 12:30 PM

M/27/5'8/160

18:52 as rxd

Comment #69 - Posted by: nelsmich at July 23, 2013 12:30 PM

RX'ed add 10x@155# Power Cleans to the WOD as well. Time 10:12

Comment #70 - Posted by: stryder9 M/39/155# at July 23, 2013 12:36 PM

12:17 as rx'd

Comment #71 - Posted by: SB at July 23, 2013 12:41 PM

Excuse me 155 lb. f/s not as rx'd

Comment #72 - Posted by: SB at July 23, 2013 12:43 PM

11:30
sub 135 F/S

Comment #73 - Posted by: Lando at July 23, 2013 12:47 PM

Scaled to 155 lbs FS

11:50

Comment #74 - Posted by: Ukkrew at July 23, 2013 12:54 PM

9:43

Sub'd 185# FS
35# Kettle Bell

Comment #75 - Posted by: Nicholas (M/28/5'10"/175) at July 23, 2013 12:56 PM

20 135# backsquat
40 box jumps 20' box(all i have)
40 KBS 55# kb
50 45# thrusters

9:51
Did second half round that evened time out to 1 min.(iun other words take above and divide by 2)

Comment #76 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 23, 2013 1:02 PM

M/32/200/72

Rx'd

10:51

Almost same as last time.

Comment #77 - Posted by: SeanP at July 23, 2013 1:12 PM

14:48 Rx
M/38/235

Comment #78 - Posted by: Pat at July 23, 2013 1:31 PM

M/27/6'0"/190

19:27. Subbed front squats to 150x5 then 145 to finish out.

Ladders at work don't make quad wods fun. :(

Comment #79 - Posted by: Matt von L at July 23, 2013 1:34 PM

M/49/5'8"/207

As RX'd - 10:47 new PR

55 seconds off last Feb time.

Comment #80 - Posted by: Mike/UT at July 23, 2013 1:50 PM

Ran 1 mile to gym
95# front squat, 20
22" box jumps, 30
26# kb swings, 40
12# wall ball shots, 50, these were the hardest for me
Time 9:10
Ran 2 miles home

Comment #81 - Posted by: Glorybelle (F/44/5'5/134) at July 23, 2013 2:16 PM

Drooling at the picture above. I will take one when done of each.

Comment #82 - Posted by: Ryan Meade at July 23, 2013 2:30 PM

9:43 Rx pretty brutal. the front squats were extremely taxing haha

Comment #83 - Posted by: Jack Klingbiel at July 23, 2013 2:33 PM

16:47 rxed

Comment #84 - Posted by: willK at July 23, 2013 2:41 PM

12:14

20 - 25# Goblet Squat
30 Box Jumps - 16" Box
40 - 15# KB Swings
50 Pipe Thrusters

Comment #85 - Posted by: Kim Nomez at July 23, 2013 2:43 PM

8:13 80 kg!

Comment #86 - Posted by: Agustin Guadagno at July 23, 2013 3:06 PM

As RX'd - 12:18
First WOD back after my nasty box jump incident last week... and it's back in the saddle with - what else - box jumps.

Comment #87 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 23, 2013 3:10 PM

12:16 (2' worse than last time, not sure if it was the heat, just an off day or what)

Subbed 45# thrusters for the WBs since my ball broke open 5 reps in.

Comment #88 - Posted by: mlt at July 23, 2013 3:12 PM

Rx = 15:46

Front squats were brutal.....8 min to get through them.

Time to get back on StrongLifts for a few months.

Comment #89 - Posted by: Matt at July 23, 2013 3:13 PM

95# front squats
20" box jumps then step down
35# KB swings
12# wall ball

7:50

10 min rest then
115# front squat 5 reps on the minute for 10 minutes.

Should have gone heavier on the squats in the wod.

Laura f/50/5'7/155

Comment #90 - Posted by: power-girl at July 23, 2013 3:18 PM

11:44 at 155 FS

Nice work Chad (8:28), Shawn (9:39), and Phil (11:50)!

In The Barn on a beautiful upstate NY day!

Whoop!

Comment #91 - Posted by: james.patrick [M/51/66"/135] at July 23, 2013 3:19 PM

M/165lbs/23
Rx'd 14min56sec
Ouch...

Comment #92 - Posted by: Kyle smith at July 23, 2013 3:38 PM

m/43/162
17:16 ax rx'd

Comment #93 - Posted by: Seth H. at July 23, 2013 3:45 PM

m/41/215/5'11
as prescribed.
18:03

Comment #94 - Posted by: Scott A. at July 23, 2013 3:49 PM

@Laura/power-girl, nice time on the WOD and also on the post-wod workout! I felt the same about going heavier on the FS, but by the last 10 of the wall ball shots, my quads were toast. Still, I'll go higher next time this WOD comes around.

Comment #95 - Posted by: Glorybelle (F/44/5'5/134) at July 23, 2013 3:51 PM

W/u -1.5 miles

Wod
75# FS/16#WB/1pood
8:10

100 situps
1.5 miles

Did early morn but ever too early for me!

Comment #96 - Posted by: Energizer Bunny at July 23, 2013 3:53 PM

8:55 rx'd

Comment #97 - Posted by: J. Nelson M/29/190#/5'7" at July 23, 2013 4:23 PM

#155
30" box
#50 dumbell
#20 med ball
8:51

Comment #98 - Posted by: Swede at July 23, 2013 4:29 PM

9:30
Scaled F squat to 165
M/23/210/6'2"

Comment #99 - Posted by: Jordan at July 23, 2013 4:29 PM

scaled heavily.

Comment #100 - Posted by: Kyle A. at July 23, 2013 4:31 PM

8:10
FS 135
Box 22"- need to talk YMCA into some boxes
KB 50lb
WB 12lb- need to talk YMCA into some bigger balls (snicker snicker)

Comment #101 - Posted by: TS (M/41/73",195lb) at July 23, 2013 4:35 PM

What do they do with those rowers when the Games are over? I've been in the market for one for a while.

Fifteen minute open ocean swim today for me...

Comment #102 - Posted by: JC Reicor at July 23, 2013 4:44 PM

14:06 Rx… that was bear!

Comment #103 - Posted by: Dennis Moore at July 23, 2013 4:49 PM

9:45
Subbed 135lbs on fs

Comment #104 - Posted by: J Webb at July 23, 2013 4:52 PM

M/35/5'10"/181

135 pound front squat, 20 reps
30 reps, 24 inch box
40 kettle bell swings, 35 pound dumbbell
50 wall balls, 16 pound ball

8:36

Scaled just right. Was gonna go heavier with front squat but would have lowered the intensity.

Can't wait for pool events tomorrow.....

Comment #105 - Posted by: Brian P at July 23, 2013 5:04 PM


M / 27 / 5'10 / 215

RX

5:12

Comment #106 - Posted by: Barry at July 23, 2013 5:05 PM

145 front squat
24 inch box
23kgs swings
20 pound ball
13:00 (antes 15:50)

Comment #107 - Posted by: lucio1928,M/41/182cm/96kg at July 23, 2013 5:06 PM

9:00 rxd

Last 8:30 with 24" box and 12 wall ball. So still pretty happy with time. 30" box is tall!

Comment #108 - Posted by: hollyhog at July 23, 2013 5:11 PM

11:08

75pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 35# dumbbell
50 Wall ball shots, 30# dumbbell

F/42/127/5'9"


Comment #109 - Posted by: Trina at July 23, 2013 5:16 PM

14:40 as rx'd

Previous time 18:04

Comment #110 - Posted by: Rowan (M/48/5'5"/150) at July 23, 2013 5:25 PM

Joe Northside, nice PR...and I know you're ready for more weight!

hollyhog, great time...6" and 8# is a lot more work!

Glorybelle...you are an animal--running to and from these WODs! I stagger from the barn back to the house!

#95/TS, good luck explaining that to the Y!

Comment #111 - Posted by: Jim R./50/5'8"/160 at July 23, 2013 5:32 PM

13:47, 135lb squats

Comment #112 - Posted by: NAMWIZ at July 23, 2013 5:54 PM

@ jc

Rogue will sell a lot of the gear after the games at discount on their website. I noticed after regionals they were selling nice bumpers. Iam looking for a rower as well so I'll be keeping an eye out. Tired of doing sdhp for row sub:)

@Jim R
Thanks, those few extra pound and inches really add up fast excpecially the 30" box jump.

Comment #113 - Posted by: hollyhog at July 23, 2013 5:59 PM

As rx' ed
12:00

Comment #114 - Posted by: Dustin at July 23, 2013 6:06 PM

First crossfit workout ever. I loved it.
Time: 1537 I subbed 2 55lbs dumbellis cuz squat rack was taken.
Im normaly a power lifter but i decided to make the switch to become a more well rounded athlete.

Comment #115 - Posted by: Brad at July 23, 2013 6:18 PM

10:58 as prescribed

Comment #116 - Posted by: Zach U at July 23, 2013 6:31 PM

9:41
Subbed 185# otherwise Rx.
Last time 12:23 with 185#x11, 165#x9
Gettin' there...

Comment #117 - Posted by: Gasman at July 23, 2013 6:49 PM

9:22 Rx
-
Before wod
Front squat:
5-4-3-max for reps
205-225-265-295(x2)

Comment #118 - Posted by: Caleb at July 23, 2013 7:20 PM

13:40

15lb ball since it was the heaviest I could find

Comment #119 - Posted by: Rich at July 23, 2013 7:21 PM

RX 6:40.56
M/ 25/ 185/5' 11"

Comment #120 - Posted by: Mark at July 23, 2013 7:35 PM

6:40.56
M/25/185/5'11"

Comment #121 - Posted by: Mark at July 23, 2013 7:36 PM

13:07 RX Damn Squats! Ha!

Comment #122 - Posted by: DJ at July 23, 2013 7:55 PM

155 FS, otherwise RX'd 14:40
M/24/174/6'3"

Comment #123 - Posted by: Brett at July 23, 2013 8:06 PM

10:34 as Rx'd

Comment #124 - Posted by: phill 37°21'41"N 118°23'43"W at July 23, 2013 8:11 PM

8' 30"

Comment #125 - Posted by: Raul at July 23, 2013 8:25 PM

10:49 rx

Comment #126 - Posted by: Matt m/30/165/5'9 at July 23, 2013 8:31 PM

185lbs at 10:06

Comment #127 - Posted by: Jake Kiddoo at July 23, 2013 8:32 PM

Scaled front squats to 185 lbs.
Everything else Rx'd
11:48
Cooled down with a 3/4 mile jog afterwards.
Good WOD.

Comment #128 - Posted by: Mike S. M/44/190 at July 23, 2013 8:42 PM

135lb front squats
24 inch box jumps
24kg kb swings
14 lb air ball
16:41

Comment #129 - Posted by: David Burns at July 23, 2013 9:49 PM

On the Min for 10 Min

High Hang Squat Snatch(33.5kg,74#)
Hang Squat Snatch(33.5kg, 74#)
Full Squat Snatch(33.5kg, 74#)

then
3 Rounds
Run 200 meters
7 Squat Snatch (scaled to 33.5kg, 75#)

6:30


Comment #130 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 23, 2013 10:04 PM

Subs:
135 FS and 45LB Ts
9:14 (PR)
Splits:
FS=2:07 / Box jumps=1:52 / KBs=1:40 / Thrusters=3:34

Comment #131 - Posted by: MAGNUS 27/5'8"/155-160 at July 23, 2013 11:14 PM

13:24

Scaled front squats to 50kg

Comment #132 - Posted by: Brett (25/M/188cm/77kg) at July 24, 2013 12:18 AM

CrossfitPC WOD

On the Min for 10 Min

High Hang Squat Snatch(33.5kg, 74#)
Hang Squat Snatch(33.5kg, 74#)
Full Squat Snatch(33.5kg, 74#)

then
3 Rounds
37 Tuck jumps(subbed 37 tuck jumps for 200m run)
7 Squat Snatch (scaled to 33.5kg, 74#)

6:30

Comment #133 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 24, 2013 12:47 AM

11kg front squats
45cm box jumps
8kg kb swings
10kg wall ball

15:05

Comment #134 - Posted by: Läu at July 24, 2013 1:33 AM

Front squat was weak - 135 lbs 20x
Box jump as rx'd
KB swings as rx'd
Wall ball w/ 15lb ball (heaviest I could find)
10:10

M/26/168lbs/5'6"

Comment #135 - Posted by: Browntown at July 24, 2013 3:44 AM

Front Squats - 185#(10 Reps)
175#(10 Reps)
Rx the rest
16:45

Comment #136 - Posted by: Marty at July 24, 2013 5:14 AM

Dear Santa - Can I just have one of those C2 rowers please!!!

Comment #137 - Posted by: Dan Connolly at July 24, 2013 5:36 AM

135# Front Squat, all else rx'd

8:08

Comment #138 - Posted by: Jeff at July 24, 2013 5:38 AM

Used this as my first ever Crossfit workout this morning. HOLY CRAP! It was brutal and awesome. My legs were burning while my lungs were on fire! It also made me realize how pathetically out of shape I am! I Can't wait for more!!!

Front Squat - 75lbs
24" box
20lb barbell swing
20lb barbell thrusters
19:19

Comment #139 - Posted by: Zac Lownds at July 24, 2013 5:41 AM

10:10
135lbs on front squat (weak)
30 inch box jump
50 lbs KB swings
15 lb wall ball (heaviest gym had)

m/5'6"/168lbs/26

Comment #140 - Posted by: browntown at July 24, 2013 5:44 AM

13:11 rx

M/31/5'6"/185

Comment #141 - Posted by: McNerney at July 24, 2013 6:15 AM

new to crossfit!

135lb front squat
22-24" box
1 pood kb
estimated 15-20 lb ball (heaviest available)

9:52

crossfit is frustrating in a normal box gym where most people lifters are standing around chatting in between sets. can't wait to switch to a real affiliate!

Comment #142 - Posted by: vChenz at July 24, 2013 7:33 AM

scaled to 155 lb front squat
wall ball with 12 lb ball.. need to talk my gym into getting some 20 lb medicine balls.

14:15

Comment #143 - Posted by: Silas (M/27/6'/175) at July 24, 2013 7:51 AM

Rx except for front squat @ 155#

@ 15:18

Comment #144 - Posted by: Rob Hole M/45/5'10"/180 at July 24, 2013 8:38 AM

M/35/5'10"/210

9:16

Scaled Front Squats to 155#.
Scaled Box Jump to 24".

Comment #145 - Posted by: Cris at July 24, 2013 9:46 AM

125# front squat; everything else Rx'd

9:59 (PR)

Comment #146 - Posted by: Alex M/23/6'0"/183 at July 24, 2013 9:54 AM

10:20 Rx

Comment #147 - Posted by: Ryan at July 24, 2013 9:55 AM

95 front squats
Otherwise as red

45/155 lbs/5'8"

Comment #148 - Posted by: Rlhamel at July 24, 2013 10:28 AM

CFSB
Deadlift 3-3-3
220-240-260

Grip is giving out at 240+. I was gonna do a short version of today's WOD afterwards, but didn't have time.

Comment #149 - Posted by: BC (26/M/5'9"/140lbs) at July 24, 2013 11:06 AM

Sub 135# for front squats
All else as Rx'd. 13:49

Comment #150 - Posted by: Pond 74",195#,33 years old at July 24, 2013 11:22 AM

11:30

Comment #151 - Posted by: Anthony at July 24, 2013 12:16 PM

10:33 Rx'd

Comment #152 - Posted by: DLW M/47/180lbs/6'0" at July 24, 2013 12:21 PM

20:48.9

185# squats and 45# thrusters
Rx the rest

Comment #153 - Posted by: Shea at July 24, 2013 12:36 PM

31/m/225

11:28 as Rx'd

Comment #154 - Posted by: Adam at July 24, 2013 12:42 PM

14:56 RX

Comment #155 - Posted by: Matthew T at July 24, 2013 3:54 PM

10:26

65pound Front squat, 20 reps
30 Box jump, 12 inch box
40 Kettlebell swings,35# (first time using this weight)
50 Wall ball shots, 12 pound ball

M/59/166

Comment #156 - Posted by: Kirk at July 24, 2013 4:29 PM

subbed 155lb front squat, and did 20lb DB thrusters instead of wallball (each hand)

11:02

Comment #157 - Posted by: Saam at July 24, 2013 4:48 PM

18:07

Comment #158 - Posted by: myles456 at July 24, 2013 4:55 PM

Me- 12:28
Scott-10:45

Comment #159 - Posted by: Pacers at July 24, 2013 5:02 PM

20 front squats 100 lbs
30 box jumps
40 kettle bell swings 55 lbs
50 thrusters 45 lbs
Time 10:53

Comment #160 - Posted by: Roto at July 24, 2013 5:08 PM

M/36/5'4"/143lbs
Subbed 155lbs for front squats
All else as RX'd
9:43 PR

Comment #161 - Posted by: Matt Burritt at July 24, 2013 5:23 PM

M58/185/5'9"

scaled to 115# front squat, 11:16

Comment #162 - Posted by: m robert weiss at July 24, 2013 6:33 PM

M/32/170/5'8"

subbed 45# thrusters for wall ball, otherwise as Rx, 12 minutes.

Comment #163 - Posted by: Arcticelf at July 24, 2013 7:27 PM

13:19.

Sub'd 155# for front squats and 16kg KB swings.

Comment #164 - Posted by: Tim P. at July 24, 2013 7:33 PM

190# FS, 50# KB Swing, 45# Thrusters

9:55

Comment #165 - Posted by: Brandon L. at July 25, 2013 12:32 AM

10:25 as Rx

Comment #166 - Posted by: Rian at July 25, 2013 3:05 AM

13:52 Rx
Crap, those FS were heavy!

M/27/6'0"/175

Comment #167 - Posted by: Greg at July 25, 2013 5:01 AM

scaled

65# pound Front squat, 20 reps
30 Box jump, 12 inch box
40 Kettlebell swings, 35# (first time w/this weight)
50 Wall ball shots, 12 pound ball

10:26

M/59/166

Comment #168 - Posted by: Kirk at July 25, 2013 5:39 AM

11:05 2 min PR
f sq 5/3/4/4/4

Comment #169 - Posted by: Bells at July 25, 2013 5:45 AM

scaled it all: #135 FS, 24in box, 1 pd kb, 16# ball

8:43

i think i could have gone a little heavier on the kb and wb

Comment #170 - Posted by: jbak at July 25, 2013 7:33 AM

9:14

scaled to 135 lb front squats and subbed 40 toes to bar for KB swing

Comment #171 - Posted by: JRL M/29/5'8"/160 at July 25, 2013 10:51 AM

13:30
Scaled FS @ 135
Rest Rx
M/34/185

Comment #172 - Posted by: rs at July 25, 2013 11:04 AM

155# FS
36" box
50# KB
20# WB

10:36

Comment #173 - Posted by: Dan 36/M/5'11"/188 at July 25, 2013 12:00 PM

8:49 RX'd except for front squats at 185

M/5'9"/148/19

GO IRISH

Comment #174 - Posted by: Nick H at July 25, 2013 12:34 PM

M/34/187/6'0"

Warm up:
25 Air Squats
5/5 Front Squats 135/165 lbs

WOD
20 Front Squats 185 lbs (PR) 7:11
30 Box Jumps - 24" Box
40 Kettle Bell swings 65 lbs (DB) 12:06
50 Wall Balls -20Lbs
Total Time 16:43

104 Degrees and 40% humidity in closed garaged zapped the living energy from me near end. Head was on fire!

Comment #175 - Posted by: JWeaver at July 25, 2013 12:54 PM

11:26 Rx'd
5'7"/28y/155

Comment #176 - Posted by: max sawicky at July 25, 2013 1:21 PM

115# bar

All else as Rx: 9:08

M/168#/6'/39 yrs

Comment #177 - Posted by: britishfireman1 at July 25, 2013 2:01 PM

11:45 Rx

Comment #178 - Posted by: Adam Kaeli at July 25, 2013 3:07 PM

20 135# Front Squats
30 Box Jumps
40 40# Kettles
50 20# Dumbell Thrusters
7:24
Good Workout
Last time was 8:31
Then
50 Weighted Sits
25 PushUps
10 PullUps

Comment #179 - Posted by: dyagg at July 25, 2013 4:31 PM

95lb. Front Squat / Russian KB Swing

Comment #180 - Posted by: B. Rhaly at July 25, 2013 4:47 PM

m/25/5'9''/186

8:43 rx'd except only had 60lb KB so I used that

Comment #181 - Posted by: CGT at July 25, 2013 7:47 PM

F/28/134

95#fs/24"bj/35#kb/16#wb

Comment #182 - Posted by: HeatherC at July 25, 2013 10:37 PM

Women's RX 9:51 F/35/144/5'8"

Comment #183 - Posted by: Rachel Gamallo at July 25, 2013 10:55 PM

M/41/5'11"/203

60kg. Front Squat.
24" box.
1 pood KB.
16 lb. ball.

8:36

Compare to 130405: 11:20

Comment #184 - Posted by: Jose-Luis Morales at July 25, 2013 11:54 PM

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box (scaled to 24")
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
11:51

Comment #185 - Posted by: MannyF. M/42/71"/215 at July 26, 2013 6:25 AM

Mods/scales -

185# fs, 50#kb, 25# ball to 8'

2/5/13 - 9:31
7/26/13 - 8:47

Comment #186 - Posted by: ART/M/44/5'5"/150 at July 26, 2013 6:30 AM

M/35/5'9"/180lbs

13:01

165lbs frnt sqt
20lb dumbbell thrusters for wall balls

Comment #187 - Posted by: Mike Vida at July 26, 2013 6:52 AM

10:44 as rx'd
Splits:
Fr Sqts - 1:51
BJs and KBs - 6:13
WBs - 2:38

Comment #188 - Posted by: PW56 at July 26, 2013 9:29 AM

11:15
135# squat

Comment #189 - Posted by: Andrew at July 26, 2013 9:53 AM

10:09 as Rx'd

Comment #190 - Posted by: Jetté 44/M/5'11"/175 at July 26, 2013 11:56 AM

14:18 RX

Comment #191 - Posted by: Matt M at July 26, 2013 12:45 PM

17:10 scaled to:

185 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
45 pound Thruster, 50 reps

Comment #192 - Posted by: Victor 26/175/6'1" at July 26, 2013 8:38 PM

8:25. Done about 15 minutes after the rope climb/clean and jerk wod form 11' games

Comment #193 - Posted by: jdisch at July 26, 2013 9:32 PM

2013-07-27: Sub 10X2/3/4/5@13:07.
2013-02-05: 10:21. Sub-135#

Comment #194 - Posted by: gs at July 27, 2013 9:39 AM

45/m/176cm/74kg

Scaled to 135 pound front squat
Sub'd dumbbells thrusters for wall ball shots, 22 pound each

7:39 PR (last time 8:37)

20, 30, 40, 30/20

Cue for KB-swing: Stay upright or chest up, explosive hip opening (boom!)

Comment #195 - Posted by: Memuc at July 27, 2013 1:01 PM

(7/26) 17:58 (155/168/180)
Scaled to pack except heavier on the WB
20/135#FS, 30/24"BJ, 40/35#KB, 50/20#WB
Abs still pretty sore/weak from prev. GHD sit-ups!

Comment #196 - Posted by: Mike Scott M/46/5'9"/196 at July 27, 2013 2:47 PM

75# FS, 20 reps
30 box jumps, 24" box
40 kb swings, 35#
50 reps of slosh pipe (w/ hubby- no wall ball)

Time: 7:32

Comment #197 - Posted by: Angelina my Bambina at July 27, 2013 7:40 PM

135lb FS, sub'd DU for WBS. 480th.

Comment #198 - Posted by: ajax at July 28, 2013 2:09 AM

8:45 RXd

Comment #199 - Posted by: Mighty Joe at July 28, 2013 9:56 PM

105 lb front squat
24 inch box jumps
30 lb dumbbell swings
16 lb ball to 8 foot ceiling

8:34

Comment #200 - Posted by: brett_from_wylie at July 29, 2013 5:14 AM

M/35/5'9"/160

Scaled front squat to 155, otherwise as rx'd.

12:34

Comment #201 - Posted by: Antun Karlovac at July 29, 2013 7:33 AM

M/19/205lbs

8:30 as RX'd

Comment #202 - Posted by: Smitty at July 29, 2013 11:07 AM

115 front squats
24 inch box
1 pood kb swing
12lb wb

10:29

Comment #203 - Posted by: abh f/27/5'5/130 at July 29, 2013 4:45 PM

M/35/6'3"/200

Did first 8 Front Squats at 205, then scaled back to 185
10:45

Prev:
185 Front Squats
9:28

Comment #204 - Posted by: Ben S at July 29, 2013 7:45 PM

125# FS
24" Box Jumps
1 Pood KB swings
15.5# wall balls

16:07 ... felt so slow this morning, bum was sore from tabatta yesterday and my thighs are feeling pretty lit up right now! Lovin it!

Comment #205 - Posted by: Boo Boo F/25/5'8/148 at July 30, 2013 9:05 AM

185# FS

8:27

Comment #206 - Posted by: MikeyPaul at July 30, 2013 6:52 PM

12:50 w/ a 2 pood KB.
Tied my last time.

Comment #207 - Posted by: Jonesy Boy at July 31, 2013 1:37 AM

12:50

105# front squat
24' box jump
35# KB
16# wall balls

Comment #208 - Posted by: Jen at July 31, 2013 8:30 AM

9.40 with 95# fs

Comment #209 - Posted by: wescampo at July 31, 2013 2:28 PM

M/31/190/5,8

5 FS at 205# then finished with 185#
rest as rx'd

11:16

Comment #210 - Posted by: dave at July 31, 2013 4:58 PM

20 Front Squat 135#
30 Box Jump 24"
40 KB Swing 1.5pd
50 Wall Ball 12# (heaviest they have)

11:01

Comment #211 - Posted by: RAD M/29/6'/165 at August 1, 2013 10:18 AM

7:34

half depth on squats and wall balls.

Comment #212 - Posted by: brian p m/36/5'8"/170 at August 1, 2013 6:01 PM

20 Front Squats (135 lbs.)
30 Box Jumps (24 inches)
40 DB Swings (55 lbs.)
50 Wall Ball Shots

9:59

Comment #213 - Posted by: Rob S at August 2, 2013 6:41 PM

Aaron S 7:03 (25/20/12/10)
AJ 8:42 rx'd
Alex A 7:36 (45/15/12/10)
Alex F 8:39 (185/24/24/20)
Alex M 7:08 (25/24/16/10)
Amanda 8:09 (55/15/12/10)
Anita 6:46 (95/20/16/14)
Barb 8:42 (15/plates/8/10)
Bubs 6:49 (55/20/12/6)
Collin 8:57 (45/20/16/10)
Connor 7:50 (55/20/12/10)
Elizabeth 6:59 (35/20/12/10)
Erika 7:17 (35/20/12/10)
Frankie 10:34 (45/15/16/10)
Heather 7:54 (25/plates/12/6)
Jacqueline 7:55 (65/20/12/10)
Jason 6:34 (115/24/20/20)
Joe 6:15 (95/24/20/14)
Josh Skorupski 6:27 (65/15/16/14)
Katie 6:53 (55/20/16/10)
Katie K 7:42 (45/15/12/10)
Kyle 7:25 (45/15/12/10)
Marianne 8:50 (75/20/16/14)
Meghan 7:20 (95/20/16/14)
Mr. Wonsil 7:29 (75/15/20/14)
Mrs. Carey 6:30 (45/15/12/10)
Mrs. Pip 6:42 (45/plates/16/10)
Murley 6:16 (95/20/16/14)
Ricky 7:18 (65/20/16/14)
Sandi 7:37 (45/15/12/10)
Tara 6:23 (65/20/16/10)
Wendy 7:12 (55/plates/25#/10)
Alison 7:40 (65/15/16/14)
Lil Kim 8:08 (55/20/16/10)
Abby 8:23 (45/15/12/14)
Jay 8:15 (155/24/24/20)
Buzz 7:28 (155/24/24/20)
Cam 8:20 (205//24/24/20)
Shannon 6:29 (75/24/16/14)
Josh 9:37 (185^/24/24/20)

Comment #214 - Posted by: Champions Club at August 3, 2013 12:27 PM

m/39/5'9/183
CFWU-3 w/15 lb vest. No PU since hand tore up from irrigation sys episode. Superman. Burgener. DU.
11:21 Very disapp, esp w/front squats. Thought they'd be better since I've gotten stronger on back squat. 7+3+3+3+2+2
BJ not too bad. KB decent. WB pretty bad, but lost motivation by that point. Only had 20 done by 9:18. Broke to 10's all the way through.
2/5/13: 9:18. FS pretty broken. Really tried to focus on sitting back w/ hips toward end. Kristin worked out w/me so that helped w/my pace.

Comment #215 - Posted by: jrm at August 4, 2013 5:56 PM

14:24
Scaled squats to 185lb and wall ball to 10lbs (heaviest ball available), everything else rx'd.
Squats broken into sets of 5, everything else unbroken except wall ball which was broken 30-20.

Comment #216 - Posted by: clark at August 5, 2013 12:44 PM

M/33/175
7:00 rxd

Comment #217 - Posted by: Eddie at August 6, 2013 9:00 AM

6:07
75 lb front squat

Comment #218 - Posted by: Denise at August 9, 2013 11:15 PM

53/m/186

Scaled FS-#185/24" box. 12:55

Comment #219 - Posted by: denob at August 10, 2013 8:07 AM

8:13 as RX

Comment #220 - Posted by: Kyle Wright at August 11, 2013 8:33 AM

M/33/5'7"/168
RX 10:47

Comment #221 - Posted by: Mark Salzman at August 12, 2013 11:00 PM

Morning PT:
250m run
500m swim

WOD:
Scaled to pack
For time:
135 pound Front squat, 20 reps
30 tuck jumps + 30 air squat
40 Kettlebell swings, 1 pood
50 Wall ball shots, 15 pound ball
11:58


Comment #222 - Posted by: vic* at August 25, 2013 8:32 PM

March 2013 13:59

185# fs

15:01

m/42/5'8/240

Comment #223 - Posted by: phat boi at August 26, 2013 1:44 PM

17:42 as rx'd (pr)

Comment #224 - Posted by: Ronnieboy M/50/5'9"/185 at August 27, 2013 5:15 PM

24:46

Comment #225 - Posted by: Manchild at August 28, 2013 6:11 AM

Scaled Front squat to 70% weight
Scaled Kettlebell swings to 70% weight

22:07

Comment #226 - Posted by: Antonio M/24/5'11"/165lbs at November 19, 2013 11:41 AM

9:14 rx'd

Comment #227 - Posted by: Tormod at January 6, 2014 4:01 PM
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