August 24, 2013

Saturday 130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

Post rounds completed to comments.

SouthStart_th.jpg

Enlarge image

Pat Sherwood and Ian Wittenber departing from Big Sky, Montana, at the start of their 12,000 mile journey.


"3, 2, 1 Go South" with Pat Sherwood and Ian Wittenber - video [ipod] [mov] [HD mov]


"Being Present" with Valerie Voboril - [video]

Posted by Pukie at August 24, 2013 5:00 PM
Comments

So jealous. I wanted to do that! Maybe next year. Safe journey Pat & Ian Thats A Long Way Down. (pun intended)
Peace!

Comment #1 - Posted by: centerhorse at August 23, 2013 6:18 PM

Can you also make a Facebook page of this?

Comment #2 - Posted by: Alexander Gutierrez at August 23, 2013 7:19 PM

So I did some front squats today , like basically 5 x 5 and then I did some overhead squats technique work. Pretty light , Low reps, nothing crazy. Would that be bad if I did the WOD with OHS's? Would that be overtraining? I'm not sore really, I'm just curious what regular cross fitters would do

Comment #3 - Posted by: Rmclimack at August 23, 2013 8:36 PM

My friend Don - a member of top gun crossfit - is also doing this at the same time !!

Comment #4 - Posted by: Steve at August 23, 2013 8:43 PM

@ #3 Rmclimack

What's overtraining? No really. Listen to your body. Learn how to feel what is to train for that day. If I want to do a workout, but my body does not feel right, I sometimes take that day off. Its rare, but sometimes rest is the best thing.

Comment #5 - Posted by: Daniel M at August 23, 2013 9:25 PM

@ Daniel m

I've done bodybuilding type workouts for the past 6-7 yrs. so I have the giving the body part 48 hrs rest thing stuck in my head. I incorporated kettlebell workouts and met con stuff durig the years ..but stil nervous about overtraining. I've been doing crossfit and the 5/3/1 program for abuoit 7 weeks and haven't had problems with too much soreness. Just want to hear the veterans advice. Thanks for your input !

Comment #6 - Posted by: Rmclimack at August 23, 2013 9:54 PM

@ #3

I have had very good results with "warming up" with medium to heavy loads before almost every workout. I have set several PR's on wods such as Nancy after loading up OH squats then front squats then doing the WOD. As far as over training Daniel #5 has it right, listen to your body and EAT RIGHT. There are many days i am far less soar after doing two wods a day rather than one quick one. It is crucial to do the post workout cool downs and stretches and make sure to get plenty of good food.

Comment #7 - Posted by: Robert at August 23, 2013 10:01 PM

5 Rds + 7 reps RX.

Comment #8 - Posted by: Larry S at August 23, 2013 11:10 PM

Any suggestions as to what i could do instead of GHD sit ups??

Comment #9 - Posted by: Mairi at August 23, 2013 11:13 PM

10 rounds Rxd

Comment #10 - Posted by: Hampus Lindén at August 24, 2013 1:36 AM

10 rounds

Comment #11 - Posted by: DLW M/47/176lbs/6'0" at August 24, 2013 1:39 AM

Sub'd weighted decline sit ups for GHDs and front squats for OH squats (20kg bar)
6 rounds + 5 decl sit-ups
F 38/5'5/105

Comment #12 - Posted by: joey at August 24, 2013 2:01 AM

10 rounds + 2 ghds

Comment #13 - Posted by: Deacon at August 24, 2013 2:31 AM

8 rounds
Stiff leg deadlifts instead of back ext.

Comment #14 - Posted by: Nathan 38/210/6'0" at August 24, 2013 2:43 AM

6 rounds
5
7
7...2 short of 7 rounds. Arghhh

Comment #15 - Posted by: Marc 43 200 6' at August 24, 2013 3:13 AM

7Rounds, Overhead Squats 30kg

Comment #16 - Posted by: Marc Henke at August 24, 2013 4:04 AM

7Rounds, Overhead Squats 30kg

Comment #17 - Posted by: Marc Henke at August 24, 2013 4:05 AM

Perfect, I just built a GHD in my metal shop yesterday gonna make a upholstered pad and give this WOD a whirl.

Comment #18 - Posted by: hollyhog at August 24, 2013 5:02 AM

8 rounds + 5 GHD sit ups. All good with sit ups & back extensions but had to work hard to keep it together for the OHS. Finished with my local CF met con WOD cause I felt OK but as above if it feels right then go for it otherwise be kind to yourself & save it up to fight for another day.

Comment #19 - Posted by: Darren Savickas at August 24, 2013 5:07 AM

Metehan 14 rounds
Deniz 8 rounds

Forever CrossFit...

Comment #20 - Posted by: Deniz at August 24, 2013 5:23 AM

38/m/175
Rx 8rds

Comment #21 - Posted by: ffkwill at August 24, 2013 5:37 AM

M 34/5'6/155

5 - GHD situps
7 - Back extensions
9 - 95lbs overhead squats

12 rounds with 5 GHD situps at end

Comment #22 - Posted by: Matt at August 24, 2013 5:38 AM

Had to scale OHS a bit. But honored to do this WOD in honor of those brave men. God Bless their families.

Comment #23 - Posted by: Jawga at August 24, 2013 6:02 AM

@ number 9...
i hang upsidedown from the pull up rig.

Comment #24 - Posted by: doriangrey at August 24, 2013 6:25 AM

Beware your erectors will burn!! Great programming!

8 rounds + 12 reps rx'd

Comment #25 - Posted by: Brad at August 24, 2013 6:42 AM

7 rnds+5ghd
Mod - 45# OHS

Comment #26 - Posted by: MP at August 24, 2013 6:51 AM

2013-08-24: 9@14:29,12+5@20:03. (1:14-:51). Note: Low back got tired.

Comment #27 - Posted by: gs at August 24, 2013 6:59 AM

Ok so I'm new to crossfit and I won't to know if I do the 12 min round of GHD sit ups back extensions and 95 pound over head squats. Is that all I do for the day or do I do more 12 min rounds or some other workouts. If someone could help that would be great thanks!

Comment #28 - Posted by: Talmage at August 24, 2013 7:03 AM

9 full rounds plus sit ups and back extensions.

Finished OHS anyway for 10 rounds. Just glad there were no pull ups today. Hands still busted up!

F/42/127/5'9"

Comment #29 - Posted by: Trina at August 24, 2013 7:27 AM

Rx'd
4 rnds +
full situps/back ext. & 7 squats
almost 5

Comment #30 - Posted by: TK (M/44/5'9'/175) at August 24, 2013 7:47 AM

Comment #26 - Talmage

Talmage - welcome! First, you're doing a solid 10 minutes of full body warm up to get all the pieces and parts lubed and up to temp, correct?

Some people, and some Crossfit affiliate gyms, do some strength training, or work on Oly lift techniques before the dedicated WOD, for 10 minutes or so. So that's 20 minutes so far. Then, go all-out on the 12 minute WOD. So hard that you want to lay down on the floor gasping afterwards. And then rest and regroup for a couple of minutes, and then do 10 minutes of stretching and whatever cool-down types of things you normally do. So, that's about 45 minutes.

If you go really, really really hard for the 12 minute WOD, the chances are quite high that you'll be sore tomorrow, and you'll think, "My-oh-my!, that workout yesterday was deceptively intense!" Glad I didn't do more!

David T.

Comment #31 - Posted by: David T. - M/54/5'8"/183 at August 24, 2013 7:50 AM

M/32/5'3"/150

Rx'd: 9 rds

Comment #32 - Posted by: blake R at August 24, 2013 7:56 AM

No GHD. Did T2B as sub for the first 3 but my grip is still shot from Angie yesterday. Finished the rest with butterfly sit ups, full ROM touch floor behind head and in front of feet.

8 rounds + 1 sit up

M/31/5'6"/185

Comment #33 - Posted by: McNerney at August 24, 2013 8:02 AM

M/26/5'7"/185

5 rounds. I suck at overhead squats.

Comment #34 - Posted by: David M at August 24, 2013 8:34 AM

7 rounds 12 reps

Comment #35 - Posted by: BW at August 24, 2013 8:48 AM

At the inlaws for weekend without gym access, so the wife and I headed to a neighborhood park for a battle with Cindy

As many rounds as possible in 20 minutes of

5 pullups
10 pushups
15 squats.

14 full rounds. 6 squats short of 15 rounds.

Comment #36 - Posted by: EricS M/33/5'10/175 at August 24, 2013 9:00 AM

8.1 mile run, then WOD
7 rounds, used 55# for OH squats

Comment #37 - Posted by: Glorybelle (F/44/5'5/134) at August 24, 2013 9:27 AM

8 rounds as Rx'd

Comment #38 - Posted by: Tyler Scott at August 24, 2013 9:39 AM

6 rds...realized I was doing 12 OHS the first 3 rds...no bueno. 65lbs instead of 95.

Comment #39 - Posted by: HeidiP at August 24, 2013 9:41 AM

# 26 :

I would suggest incorporating some sort of warmup before starting this..air squats , pull ups, etc..also as far as JUST doing the WOD , I would try to incorporate a strength training regiment ( like 5x5 or 5/3/1) as well as working on perfecting the Olympic lifts. Also if you feel like this isn't enoug try some boxing after or rowing , jogging/sprints. I'm fairly new to crossfit so I've basically got this info from message boards and my own experiences !

Comment #40 - Posted by: Rmclimack at August 24, 2013 10:21 AM

7 Rounds + 5 GHD + 7 Hip Ext.

Comment #41 - Posted by: B. Rhaly at August 24, 2013 10:21 AM

7rds + 5GHD and 7 extensions
used 75# for OH

M/21/5'9"/165

Comment #42 - Posted by: jarec at August 24, 2013 10:23 AM

7 rounds + 5 GHD + 7 Extensions
Mod: 75# for OH
M/21/5'9"/165

Comment #43 - Posted by: jarec at August 24, 2013 10:25 AM

9 rounds Rx'd

Comment #44 - Posted by: J. Steward at August 24, 2013 10:25 AM

GHD and extensions done on 22" box with feet hooked under Smith machine bar
OHS @ 75#

7 rounds 5 reps

Comment #45 - Posted by: Joe Northside m/34/70"/195 at August 24, 2013 10:30 AM

7 rounds M/38/175lb

Comment #46 - Posted by: Dave at August 24, 2013 11:26 AM


9 rounds rx'd

Comment #47 - Posted by: Ron 44/5'11"/218 at August 24, 2013 11:29 AM

2 man circuit
M/27/5'9"/160
M/25/5'7"/150

RX'd 10 Rounds

Comment #48 - Posted by: Jmoore at August 24, 2013 11:30 AM

January 1 I weighed 284 today I am 198 and I got my first muscle up. Thank you crossfit.

Comment #49 - Posted by: Rusty at August 24, 2013 11:41 AM

8+15 rx

Comment #50 - Posted by: Matt m/30/170/5'9 at August 24, 2013 11:51 AM

12min AMRAP:
5 Sit ups
7 Good Mornings 95lbs
9 Overhead Squats 95lbs

9 rounds even

5-10min recovery
Tabata Sit ups: 15 each round or 120 tot

M/30/73"/196

Comment #51 - Posted by: Chad R. at August 24, 2013 12:27 PM

9 rounds + 5 GHD +7 BE

Comment #52 - Posted by: Jetté 44/M/5'11"/175 at August 24, 2013 12:38 PM

M 43/185/6'
8 rounds + 2 overhead squats.

Comment #53 - Posted by: Mike at August 24, 2013 12:47 PM

7 2/3rds rounds rx.

Way to go Glorybelle! Like that 8.1 mile warm up.

Does anybody know if the hotshot WOD will be announced prior to Friday night??? Trying to put together folks on the fire department to do the WOD after shift on Friday but don't know if I have enough equipment to support it.

Comment #54 - Posted by: Rob Hole M/45/5'10"/180 at August 24, 2013 12:50 PM

M/23/5'11"/187.4

8 rounds + 6 OHS

Comment #55 - Posted by: MilesForks at August 24, 2013 12:52 PM

6 rds + 5 situps + 7 back ext

subbed 25# DBs for Overhead Squat

Comment #56 - Posted by: DLong (M/38/5'10"/185) at August 24, 2013 1:05 PM

4 rounds + 5 ghd

Comment #57 - Posted by: Felipe at August 24, 2013 1:20 PM

9rounds+5 ghd sit-ups +3 back extensions
As RX'd using snatch to get the bar over head

Comment #58 - Posted by: Taylor at August 24, 2013 2:15 PM

14 rds in 15 minutes

Comment #59 - Posted by: Pacers at August 24, 2013 2:33 PM

AMRAP 12
- 5 weighted situps (20lb)
- 7 Good Mornings (45lb)
- 9 Overhead Squats (95lb)

9 rds + 5 situps, 7 Good Mornings, 4 OSquats

M/52/193lb

Comment #60 - Posted by: Mazz at August 24, 2013 2:58 PM

4 rounds

5 - GHD situps
7 - Back extensions
9 - 20# overhead squats

Comment #61 - Posted by: Victo Power F/36/5'11"/209 at August 24, 2013 3:03 PM

10 rounds + 7 BE

Comment #62 - Posted by: Nicholas (M/28/5'10"/175) at August 24, 2013 3:25 PM

@Rob Hole, so good to see you post. Been wondering how you're doing and looks like things are going well. :)

Comment #63 - Posted by: Glorybelle (F/44/5'5/134) at August 24, 2013 3:31 PM

Rx
6rds + 2 sit-ups

Comment #64 - Posted by: Anthony at August 24, 2013 3:48 PM

7 rounds, rx'd.

//2 dedicated swedes

Comment #65 - Posted by: Fjelk at August 24, 2013 4:13 PM

75# oHs

6 rounds

Comment #66 - Posted by: Sinal M/34/5'9"/213 at August 24, 2013 4:17 PM

6 rounds + 7 back extensions

As rx'd

Comment #67 - Posted by: Brett (25/M/188cm/77kg) at August 24, 2013 4:23 PM

5 rounds
+ 5 GHD's
+ 7 back extensions

Comment #68 - Posted by: Marty/164/33/5'7" at August 24, 2013 4:33 PM

7 rounds + 3 GHD sit-ups

Comment #69 - Posted by: gb 46/m/71"/185# at August 24, 2013 4:33 PM

F/51/5'6/120
@glorybelle nice run
Will be doing this wod tomorrow had to switch off day from Friday to Saturday
Did Angie yesterday
Finally broke threw pull ups 13/10/8/7/7

Comment #70 - Posted by: D.S. at August 24, 2013 4:46 PM

AMRAP in 12 minutes of:
5 Wall Ball Sit-Ups
7 Hip Bridges with 100lb Sandbag
100lb Sandbag Zercher Squats, 9 reps
5 Rounds
Être prêt
M/55/6’/213

Comment #71 - Posted by: Pete In Sun City at August 24, 2013 5:11 PM

M/35/6'3"/205

7 Rds + 7 OHS

Makeshift GHD... Makeshift performance.

Comment #72 - Posted by: Ben S at August 24, 2013 5:15 PM

Scaled the OHS to 45 lb.
9 rounds
The OHS still need work but noticed marked improvement.

Comment #73 - Posted by: Chuck B 55/5'11"/165 at August 24, 2013 5:17 PM

M/43/5'8"/180

9 Rds + 5 GHD sit ups as RX'd

Comment #74 - Posted by: CFR JJ at August 24, 2013 5:23 PM

M/29/5'6"/175#

Finished 8 Rds with 2 seconds left as Rx'd

Comment #75 - Posted by: Alan K. at August 24, 2013 5:52 PM

7 rnds + 5 ghds rxd

Comment #76 - Posted by: hollyhog at August 24, 2013 6:46 PM

7 rounds+ 5 GHD sit-ups/7 back extensions on GHD

Comment #77 - Posted by: Rowan (M/48/5'5"/150) at August 24, 2013 6:54 PM

7 rounds RXd

Comment #78 - Posted by: MannyF (M/42/71"/225) at August 24, 2013 7:05 PM

9 rounds

Comment #79 - Posted by: Brandon L. at August 24, 2013 7:12 PM

Foot-anchored sit-ups, supermans, everything else Rx'd

8 rounds + 6 OHS

Comment #80 - Posted by: Alex M/23/6'0"/183 at August 24, 2013 7:37 PM

Subbed OHS with back squat@140 lbs... Bible bump on wrist is out of control and hurting like he'll. 11 rounds otherwise.

Comment #81 - Posted by: JC at August 24, 2013 8:16 PM

5 rds + 5 GHD + 7 BE + 1 OHS

Comment #82 - Posted by: Drew m/45/5'10"/170 at August 24, 2013 9:18 PM

F/64kg/27

7 full rounds +GHD and back ex

Sub GHD with decline straight leg sit ups.

Comment #83 - Posted by: Jill Calvert at August 24, 2013 11:38 PM

Not as rxd.

10 x 65 lbs OHS, 10 x 65 Good Mornings, 10 x makeshift GHD. 12:00. Did not track # of rounds.

Comment #84 - Posted by: Xman at August 25, 2013 3:06 AM

Bench Press 5-3-1, 150, 170, 190 then WOD;

9 RDS + 5 GHD + 7 BE

Deceptive WOD, wanted 10 RDS... next time!

Comment #85 - Posted by: ART/M/44/5'5"/150 at August 25, 2013 5:31 AM

f/29/135 got 7 rounds but only used 45 lbs for the overhead squats had a bit of a knee issue yesterday. dont have a ghd so i used a tractor tire for the situps and the back extensions, seems to work ok.

Comment #86 - Posted by: megan at August 25, 2013 8:29 AM

9 rounds

Comment #87 - Posted by: myles456 at August 25, 2013 9:48 AM

8rnds + 5ghd

Comment #88 - Posted by: Jake Kiddoo at August 25, 2013 11:22 AM

10 rnds on the dot
scaled ohs to 80 for last 2 rounds due to sore back already

Comment #89 - Posted by: Derrick P M/29/6'1/166 at August 25, 2013 11:31 AM

AMRAP 12 min

3/4 GHD 5 reps
15# good mornings 7 reps
65# OHS 9 reps

6 rnds plus 5 ghd

Comment #90 - Posted by: Mike Andridge/43/5'8"/180 at August 25, 2013 12:18 PM

7 rounds + 5ghd, 7 back ex, 2 front squats. Squats @ 135

Comment #91 - Posted by: tylar (m/31/6'/172lb) at August 25, 2013 12:20 PM

10 rounds as RX'd. Great workout!

Comment #92 - Posted by: Kristi (F/48/5'6/150) at August 25, 2013 12:42 PM

Thanks David t for the help. I did not know is was supposed to do warm ups first. Also your right I'm sore aftere every work the reasion I was asking is because I have been working out for about 4 years now and never done a 12 min work out. It's going to take a little time to get used to the crossfit way.

Comment #93 - Posted by: Talmage at August 25, 2013 1:16 PM

M/18/5'9"/190#
9 rounds
5 - GHD situps
7 - Back extensions
9 - 95# overhead squats

Comment #94 - Posted by: Jackson Sorrells at August 25, 2013 2:26 PM

8 rds

Comment #95 - Posted by: vince_s at August 25, 2013 5:26 PM

Decline bench on 20" box situps
Straight leg back ext
55# oh squat

9 complete rds

Comment #96 - Posted by: Patrick A 29m/6'1/215 at August 25, 2013 5:38 PM

6 rounds +5 ghd+7 back ext+ 4ohs

Comment #97 - Posted by: lucio1928/41/182/95 at August 25, 2013 5:48 PM

7 rounds even plus a 100 ft. run between the GHD and bar.

Comment #98 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at August 25, 2013 5:55 PM

RX
7 Rnds plus 5 GHD and 7 back ext

M/30/70KG

Comment #99 - Posted by: jbob at August 25, 2013 8:41 PM

8 + 13 Rx'd

Comment #100 - Posted by: phill 37°21'41"N 118°23'43"W at August 25, 2013 8:50 PM

as rx'd

7 rounds

Comment #101 - Posted by: OSV 48M 5'10" 170 at August 26, 2013 5:44 AM

9 rounds

Comment #102 - Posted by: RAD at August 26, 2013 9:45 AM

Rx'd

10 rounds.

Comment #103 - Posted by: cory nelson at August 26, 2013 9:53 AM

7 rounds + 11
Rx'd

Comment #104 - Posted by: Scott G. (M/42/6'0"/195) at August 26, 2013 10:13 AM

8 rounds Rx'd

Comment #105 - Posted by: Michael m/50/5'9"/180/MI Survivor at August 26, 2013 11:09 AM

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

As rx'd, 11 rounds + 5 GHDs.

Squat snatch for first rep of OHS, and back (not hip) extensions. Unbroken, but took a couple breathers in the middle of the OHS on later rounds. Fun WOD - was on pace for a round a minute, but just couldn't quite hold the initial tempo.

Mel

Comment #106 - Posted by: Mel 40/m/5'10"/185 at August 26, 2013 12:33 PM

M/35/5'9"/160

Did this 2 days ago.

Rx'd.

7 rounds + 4 GHDs.

Comment #107 - Posted by: Antun Karlovac at August 26, 2013 4:04 PM

M/36/5'4"/144 lbs
As RX'd
9 rounds plus 7 back extensions

Comment #108 - Posted by: Matt Burritt at August 26, 2013 5:33 PM

M/35/5'9"/182lb

65lbs

6 rounds

My OHS need work

Comment #109 - Posted by: Mike Vida at August 26, 2013 7:00 PM

6 rounds RX +
5 ghd'

Comment #110 - Posted by: Josue at August 26, 2013 7:02 PM

4 rounds
subbed 45# good mornings for back extensions

Comment #111 - Posted by: Justin M/27/5'8"/142 at August 26, 2013 9:01 PM

7 rounds on the dot
GHD sit ups in gymn bars.
Subbed back extension with romanian chair with 15kg
OHS with 40kg

Comment #112 - Posted by: RJ at August 26, 2013 10:43 PM

M/45/5'11"/200

12min AMRAP

5 GHD sit-ups
7 back extensions
9 95# OHS

6 rounds plus 5 OHS

Comment #113 - Posted by: nutfam at August 27, 2013 4:58 AM

65lb OHS
8 rds + situps + back extensions

Comment #114 - Posted by: abh 27/f/130 at August 27, 2013 5:46 AM

8 rds w/ sit ups, supermans, 95lb ohs. 1k row wu 4:03.

Comment #115 - Posted by: kevin o at August 27, 2013 5:57 AM

SWOD:
Snatch Complex - 95lbs
EMOM 10 minutes 2 snatches from high hang & 2 snatch balance

Deadlift - 250lb target
135, 185, 225, 245, 250lbs x 5

WOD:
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups - sub'd regular sit ups
7 Back extensions - feet wrapped under a bench
95 pound Overhead squat, 9 reps

Comment #116 - Posted by: murphinator - M/5'10"/185/39 at August 27, 2013 5:59 AM

Scaled to 80#

6 rounds + 5 OHS

7 rounds total completed.

Comment #117 - Posted by: Jim R. 50/5'8"/160 at August 27, 2013 6:31 AM

as rx'd with ghd situp on ball with feet under DB and back ext on 45 rc

8 rds

Comment #118 - Posted by: Bells at August 27, 2013 7:25 AM

M/23/6'3/188
7 rnds
5 ghd
7 back extensions
with 45lbs bar

Comment #119 - Posted by: Alex at August 27, 2013 8:01 AM

M/41/5'11"/204

AMRAP in 12 min. of:
5 Situps.
7 Good mornings #30kg.
9 Overhead squats #30kg.

9 rounds + 7 reps.

Comment #120 - Posted by: Jose-Luis Morales at August 27, 2013 8:30 AM

M/49/217#/67”

4rds+5+7

Comment #121 - Posted by: kalauka at August 27, 2013 11:30 AM

Did "Michael" Instead
24:39, then 10! of TGU(25) and KTE. That should hold the core for a while! (tweaked back/knees so trying to rest the squat muscles for a few days)

Comment #122 - Posted by: JP,M.A. M/50/69.5"/190 lbs at August 27, 2013 12:57 PM

M/34/6'1"/185
10 rounds as rx'd

Comment #123 - Posted by: Joel Pitney at August 27, 2013 5:56 PM

6 rounds + 6 OHS

Comment #124 - Posted by: Andrew at August 27, 2013 9:48 PM

12:00 Minutes..
5 (25# Dumbell Thrusters)
6 Sit-Ups
7 Back Extensions

12 Rounds + 5 Thrusters

Comment #125 - Posted by: dyagg at August 28, 2013 1:17 PM

M/30/180cm/74kg

7 rds + 13 reps

Comment #126 - Posted by: ukr17 at August 28, 2013 1:56 PM

M/30/180cm/74kg

7 rds + 13 reps

Comment #127 - Posted by: ukr17 at August 28, 2013 1:56 PM

Scaled and subbed.
SU: x5 (GHD-style on ball)
GM: x7
OHSQ: 65lb x9
12 min, 7 rounds + 5xSU + 7xGM

Comment #128 - Posted by: Harpo m/46/5'7"/145 at August 28, 2013 5:25 PM

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
65 pound Overhead squat, 9 reps

6 Rounds +5 SU, 7 BE

Comment #129 - Posted by: Jeff Gebbie at August 28, 2013 5:42 PM

f/43/180/5'10"

used 45# OHS
95# deadlifts instead of back extensions... too hard to adjust the home made set-up for sit ups and back extensions.

7 rounds + 2 OHS

First time I've tried some OHS since I tore my shoulder. They felt good.... but I might feel differently when I try to sleep tonight.

Comment #130 - Posted by: JuliePlatt at August 28, 2013 6:17 PM

@ #49: way to go! Great job!

As rx'd: 7 rds + 5 GHD + 7 back ext.
OHS technique needs some serious work. Took me 15-20 sec to set up before I started squatting.

Comment #131 - Posted by: Roady at August 28, 2013 7:51 PM

7 Rnds + 5 GHD Situps + 7 Back Ext
Splits:
1- 1:10
2- 1:38
3- 1:52
4- 1:47
5- 1:42
6- 1:48
7- 1:26

Comment #132 - Posted by: PW56 at August 29, 2013 7:42 AM

6+1. Subbed Thruster for OHS.

Comment #133 - Posted by: ScottMacArthur at August 29, 2013 11:09 AM

8 rounds rx

Comment #134 - Posted by: Matt M M/28/5'11'' at August 29, 2013 2:59 PM

Good workout. Wrist was feeling better than usual on those OHS.

8 rounds + 8 OHS RX'd :)

Comment #135 - Posted by: Jason H. M/23/5'8"/148lbs at August 29, 2013 5:02 PM

M/33/5'7"/168
RX 10 Rounds

Comment #136 - Posted by: Mark S. at August 30, 2013 4:30 AM

F/32/5'1"/109
15lbs OHS 7 rds +5 GHD

Comment #137 - Posted by: Mark S. at August 30, 2013 4:32 AM

M/25/180/5'10"

9 rounds + 5 GHD sit-ups + 7 Back extensions
as RX'd

Comment #138 - Posted by: JoeyT Rochester at August 30, 2013 6:24 AM

M/30/87kg/190cm

8 rounds great for the core!!!

Comment #139 - Posted by: Ioannis at August 30, 2013 9:46 AM

66lb ohs

6 rounds.

Comment #140 - Posted by: Simon Boote M/42/80kg/6' at August 30, 2013 1:00 PM

10

Comment #141 - Posted by: mrd m/29/5'10"/200 at August 30, 2013 1:04 PM

Reprogrammed to:

AMRAP 12
9 GHD Sit-ups
9 Back ext.
9 OHS @ 95#

5+20

Comment #142 - Posted by: mcdontron at August 31, 2013 8:50 AM

F/43/5'6"/140

55# OHS

7 rnds + 3 back ext

Comment #143 - Posted by: mom to five at September 3, 2013 6:26 AM

9 rounds that was short and sweet

Comment #144 - Posted by: Peter at September 3, 2013 6:00 PM

m/39/5'9/184
Done after weighted dip WOD.
7 rounds + 13 reps. Didn't put bar down on OHS, but took long pauses in between many reps.

Comment #145 - Posted by: jrm at September 6, 2013 6:47 PM

45/m/176cm/73kg

Done 20130907

As rx'd

7 rounds +5+4

Comment #146 - Posted by: Memuc at September 12, 2013 1:53 AM

C-
sub'd T-holds for ghdsu's
used 65# on ohs
9 rounds

Comment #147 - Posted by: Jeff & Charity @ CF Snohomish at September 12, 2013 1:52 PM

7 Rounds + 5 + 7 + 1

Comment #148 - Posted by: Edwin 30/M/68"/170 at September 12, 2013 3:10 PM

subbed KTEs for sit-ups

5 2/3 rounds

Comment #149 - Posted by: Manchild at September 22, 2013 1:44 PM

8 + 7 back ext. (as rx'd)

warm up: split jerk 1,1,1,1,1,1,1
180/180/180/180/180/180/180

Comment #150 - Posted by: Ronnieboy M/50/5'9"/185 at September 26, 2013 5:15 PM

rxd

5 rounds + 4 ghdsu

m/42/5'8/240

Comment #151 - Posted by: phat boi at October 4, 2013 1:58 PM

AM:
Ocean rescue re-qualification test 20min cut-off:
800m run
800m swim
17:05

PM WOD:
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
65 pound Overhead squat, 9 reps

8 rounds + 5 GHD sit-ups

Cash out:
Stretching

Comment #152 - Posted by: vic* at October 5, 2013 9:11 PM

Scaled weight to 70%

6 rounds + 12

Comment #153 - Posted by: Antonio M/24/5'11"/165lbs at December 1, 2013 9:57 AM

11 rx'd

Comment #154 - Posted by: Tormod at January 6, 2014 4:33 PM

4 rounds - sub 1. K2E on rings, 2. 100lb Romanian DL, 3. O/H sq 100lb. The weight comprised of bb with x2 10k weights and x2 10k kettlebells - total 100lb. Had to concentrate on balance as the bar was a little wobbly.

Comment #155 - Posted by: zenoperegrinus at June 8, 2014 4:35 AM

CFWUx3 (5 ghd / 7 be)
8 rds

Comment #156 - Posted by: Doug at June 13, 2014 6:49 PM
Post a comment






Remember personal info?