September 19, 2013

Thursday 130919

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

MikeJaucian_BeachBackFlip_Cabo_th.jpg

Enlarge image

Mike Jaucian, Cabo San Lucas.


"The Ripple Effect" by Chris Cooper, CrossFit Journal article [pdf]

Posted by Pukie at September 19, 2013 5:00 PM
Comments

Where do we put the weight on the walking lunges and how high do I climb on the rope.

Comment #1 - Posted by: Jimmy at September 18, 2013 6:22 PM

@Jimmy - no weight on the walking lunges, the rope climb is typically 15ft.

Comment #2 - Posted by: vic* at September 18, 2013 6:44 PM

What Can Be done In Place Of rope Climb?

Comment #3 - Posted by: Rafael at September 18, 2013 7:17 PM

anybody know the REAL "compare to" date? i remember doing this one back in '08, but it may have come up since then...

Comment #4 - Posted by: Mel/40m/5'10"/180 at September 18, 2013 7:42 PM

What can i do instead of the rope climb???

Comment #5 - Posted by: Katherine at September 18, 2013 7:42 PM

Subs rope climbs with towels pull ups

Comment #6 - Posted by: Hermin at September 18, 2013 7:49 PM

Sub rope climb with towels pull ups

Comment #7 - Posted by: Hermin at September 18, 2013 7:51 PM

READ THE FAQs

Comment #8 - Posted by: KeithP (M/50/6'3"/245lb) at September 18, 2013 8:30 PM

After that, read the article. It's great.

Comment #9 - Posted by: Chris Luka at September 18, 2013 8:33 PM

M/44/188cm/98kg
19:38. Managed to get through two rounds unbroken & unbroken in final round except for last few K2E when I fell off the bar.

Comment #10 - Posted by: Darren Savickas at September 18, 2013 9:15 PM

How much towel pull-ups? And is there an alternative for kb-swings and back extensions?

Comment #11 - Posted by: boris at September 18, 2013 9:41 PM

Really enjoyed the journal article. Love CrossFit. Opening a affiliate in the next 2 months. Very excited.

Comment #12 - Posted by: Gavin at September 18, 2013 10:51 PM

@boris, do good mornings instead of back extensions. Sub whatever you want. The stimulus won't be perfect so just make do. Subbing isn't going to make anybody less fit over the long-term.

Certainly doing the WOD in some fashion is better than not doing it at all.

Comment #13 - Posted by: Gavin at September 18, 2013 10:52 PM

@Gavin. I agree to you. But this month I don't have a box/home gym available so I have to sub very much :/ ,
Thank's for your help good mornings are a good alternative.
Now my WOD looks like:
KTE 21

Push-Ups 21
Throwel Pull-Up 15
Box Jump 21
Good Mornings 21
Walking lunges

Anyone a good idea for the kettleballs? Sorry for my questions but I startet crossfit quite recently.

Comment #14 - Posted by: boris at September 18, 2013 11:27 PM

F/27/60kg
20.03

Comment #15 - Posted by: Jill at September 18, 2013 11:33 PM

24:42. Subd rope.

Comment #16 - Posted by: Xman at September 19, 2013 3:54 AM

M/37/75kg
29:50 Rx'd had to much rest between some exercises...
should retry it later

Comment #17 - Posted by: ouadi laurent at September 19, 2013 3:55 AM

F/52/5'6/119
24:14 Rx
All but rope climbs did beginner rope climbs

Comment #18 - Posted by: D.S. at September 19, 2013 4:02 AM

I do dumbell swing because y dose not have heavy kettelbells. 1 1/2 pood is around 55lbs

Comment #19 - Posted by: Greg at September 19, 2013 4:28 AM

Sub'd towel pull-ups for rope climbs, 45 per round (15' x 3 trips)

36:37

Comment #20 - Posted by: Joe Northside m/35/70"/195 at September 19, 2013 4:48 AM

m/25/5'10"/178

24.32 as Rx'd

Comment #21 - Posted by: JoeyT Rochester at September 19, 2013 5:03 AM

42:39

Comment #22 - Posted by: Regan at September 19, 2013 5:28 AM

24.42
subbed towel pull ups instead of rope climbs

Comment #23 - Posted by: Ed m/28/174/5.8 at September 19, 2013 5:43 AM

Well, today was my 1st Crossfit workout ever. I didn't do it for time but wanted to see if I could complete it. I gotta say, it was a lot more intense then my standard workout at the Y. It definitely kicks the HR up a few notches!

Also, no rope at the Y so did pull-up's instead of Rope Climb. Hope that's close enough to get full credit for my first WOD!

Comment #24 - Posted by: BloomingSmith at September 19, 2013 6:00 AM

Bust of a workout this morning.

During the first set of walking lunges, I heard the pitter patter of little feet and looked up to see a skunk walking toward me, about 10 feet away. So that abruptly ended that set.

Went back into the basement to continue the workout and the IOS 7 update that I started last night finally decided to finish and restart my phone, stopping my stopwatch.

Wind out of sails. I slowly finished two rounds. Might need to try this over tonight.

Comment #25 - Posted by: EricS M/33/5'10/175 at September 19, 2013 6:06 AM

Did the Hero WOD "Nutts" instead.

As rx'ed 25:47

Comment #26 - Posted by: JC at September 19, 2013 6:11 AM

M/41/6'1"/200
As RX'd 30:12 none of the exercises were easy until they were over
Thanks CF

Comment #27 - Posted by: Jeff at September 19, 2013 6:25 AM

24:26 (Probably could've shaved off about 1 min but other people in my gym kept trying to use my equipment)

Three rounds for time of:
Knees to elbows, 21 reps (they ended up being more like knees to armpits)
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

*No rope at my gym so skipped that part. Wish I would've thought about towel PUs. Great idea!

Comment #28 - Posted by: Jesse at September 19, 2013 6:27 AM

28:57 RX

Comment #29 - Posted by: Sandbox at September 19, 2013 6:32 AM

Subbed 15 pull-ups for rope climbs
23" box jumps
50 walking lunges/round

27:18

Comment #30 - Posted by: Jim R. 50/5'8"/160 at September 19, 2013 6:33 AM

#10 Gavin--all the best with your own box.

Comment #31 - Posted by: Jim R. 50/5'8"/160 at September 19, 2013 6:35 AM

Gavin - didn't see that - congrats! Don't be a stranger once you're affiliated

Related question:
Do all affiliates do their own programming instead of following Main Site? Is it a requirement or an option?
FWIW, I'm not a fan of the custom programming I've seen posted by the local boxes, but I'm sure Gavin will do a better job ;)

Comment #32 - Posted by: Joe Northside m/35/70"/195 at September 19, 2013 7:19 AM

subbed 7 pullups + 7 squats for each rope climb

32:14

Comment #33 - Posted by: DLong (M/38/5'10"/185) at September 19, 2013 7:26 AM

M/24/5'11"/170
As Rx'd 30:03
I had quite a bit of distance between each station, and I felt like crap this morning. Good WOD though, really felt it in the forearms.

Comment #34 - Posted by: Eric H at September 19, 2013 7:30 AM

Joe, some affiliates do their own programming - others do mainsite. It's optional.

Comment #35 - Posted by: Steve at September 19, 2013 7:30 AM

M/23/5'11"/188

23:25.9 RX'd

K2E were pretty sloppy. liked the wod.

Comment #36 - Posted by: Miles Forks at September 19, 2013 7:40 AM

M/32/5'8/190
17.36 rxd

Comment #37 - Posted by: barry at September 19, 2013 7:46 AM

M/29/165/6'0"

As rx'd 24:58

Comment #38 - Posted by: James Bobo at September 19, 2013 8:11 AM

Rest Days, Intercostal strain
Être prêt
Soldier for Life
M/55/6’/217

Comment #39 - Posted by: Pete In Sun City at September 19, 2013 8:36 AM

38:13

Comment #40 - Posted by: BW at September 19, 2013 8:49 AM

23:37
Subbed rope climb with 21 pull ups and used 24" box for jumps

Comment #41 - Posted by: Fred 39/176/77 at September 19, 2013 8:59 AM

No rope so did on the minute ohs at 95# then burpees till you reach 100 total. 8minutes

Comment #42 - Posted by: JF at September 19, 2013 9:20 AM

Did towelpull ups, and good mornings cause i dont have the equipment.

27:03

Comment #43 - Posted by: Mike Mazza at September 19, 2013 9:32 AM

25:12 Rx'd

Climbs to 15' each

Comment #44 - Posted by: james.patrick [M/51/66"/135] at September 19, 2013 9:37 AM

27.35 finaly getting reasonable times after 4 month of crossfit. Loved Yesterday wod took 29mins. Feel like I'm getting there now.

Comment #45 - Posted by: sean uk at September 19, 2013 9:46 AM

Rx'd 34:07

Comment #46 - Posted by: Ryan (M/26/5'8"/155) at September 19, 2013 9:49 AM

19:47 (45 towel pull-ups for Rope Climb and 24 inch Box jumps, all others rx).

Comment #47 - Posted by: gb 46/m/71"/185# at September 19, 2013 10:19 AM

Acabei , estou exausto e tremendo , treino de superacao fim

Comment #48 - Posted by: Renato at September 19, 2013 10:19 AM

Made up yesterday's "Holleyman" this morning.

30 rounds for time of:
5 Wall ball shots, 15 pound ball
3 Handstand push-ups, feet on Smith machine bar
155 pound Power clean, 1 rep

34:17

Good luck Gavin!

Comment #49 - Posted by: Kevin C. (M/54/5'11"/178) at September 19, 2013 10:20 AM

M/6'/190/30

25:35

All Rx'd except for rope climb
I usually sub 3 towel pull ups, 3 K2E, and 3 squats per climb but changed it to 5 towel pull ups and 5 squats per climb today because of the K2E in the beginning.

Comment #50 - Posted by: brien at September 19, 2013 10:20 AM

1.5 mile warm up

WOD - 27;55
Subbed - Rope with 400 mtr run/Back xt with 20# weighted SU

1.5 mile coold down

Felt really good today...not sure if its the great weather or something else but Ill take it!!

Comment #51 - Posted by: Energizer Bunny at September 19, 2013 10:24 AM

M 43/185/6'
23.56. 40 alternating towel pull ups.

Comment #52 - Posted by: Mike at September 19, 2013 10:34 AM

Treino finalizado em 42

Comment #53 - Posted by: Renato at September 19, 2013 10:35 AM

Went slow I'm still burnt from yesterday

44:20 as rx'd

Comment #54 - Posted by: Wolfgang Bach 25/6'3/250 at September 19, 2013 10:50 AM

@Gavin Good luck and where is the box

Comment #55 - Posted by: D.S. at September 19, 2013 10:53 AM

Hy there,

have done 7pm... hard to do after day full of work!

scale... rope climb not in my house... I have done shoulder press 21x45pounds and back extension not possible, flying feet on the table 21 times!

WOD:
3 rounds
21x k2e
21x kbswing 11/2pood
21x push-up
21x shpress 45pounds
21x box jumps 20inch
21x flying feet on table
150feet walking lunge
Time: 21:22

Thanks for nice workout and greetings from germany

CrossFit Hug
Markus

Comment #56 - Posted by: Markus Bukowski at September 19, 2013 10:59 AM

45:13 as rx'd. wore gloves for the rope climb....

Comment #57 - Posted by: enjamabraasch at September 19, 2013 11:16 AM

M/31/5'10"/195
17:43
Subbed the rope for towel pull-ups

Great WOD, loved this one

Comment #58 - Posted by: Jay at September 19, 2013 11:45 AM

27 M 174/ 5'11"

22:14 had to sub pullups for rope climb

Comment #59 - Posted by: Paxton at September 19, 2013 12:33 PM

3 rounds for time of:
21 knees to elbows
21 KB swings 50lbs
21 push ups
21 pull ups fat bar
21 box jumps 20in box
21 RDL @115lbs
walking lunge 150ft
26:09

Comment #60 - Posted by: Chad R. (M/30/73"/196) at September 19, 2013 12:36 PM

38:59

Sub'd 21 strict pull ups for rope climbs.

Comment #61 - Posted by: Simon Boote M/42/80kg/6' at September 19, 2013 12:53 PM

subbed towell pull ups for rope climb
subbed squats for box jumps cause of knee injury
subbed good mornings for back extention

rest as rx'd.
23.45
great workout

Comment #62 - Posted by: Seamus (29/m/183cm/95kg) at September 19, 2013 1:01 PM

Matt N 26:47. Modified back extensions and towel pull ups 45 per round

Comment #63 - Posted by: Newmann at September 19, 2013 1:01 PM

Matt N 26:47. Modified back extensions and towel pull ups 45 per round

Comment #64 - Posted by: Newmann at September 19, 2013 1:02 PM

M/15/5'10"/127
rx'd
52:38

Comment #65 - Posted by: Garrett at September 19, 2013 1:11 PM

M/15/5'10"/127
rx'd
52:38

Comment #66 - Posted by: Garrett at September 19, 2013 1:14 PM

M/50/5'5"/148
24:34. Rx'd

Comment #67 - Posted by: Kona Cole at September 19, 2013 1:29 PM

Heavy kip 'chest to ring' pull ups (5 per rope climb)

31:33

Comment #68 - Posted by: Craig B 39/M/5'11/210 at September 19, 2013 1:34 PM

38'02"
Substitute:
Rope climbing by kipping pullups
Box jump 30 inch

Comment #69 - Posted by: Bruno N. at September 19, 2013 1:36 PM

38'02"
Substitute:
Rope climbing by kipping pullups
Box jump 30 inch

Comment #70 - Posted by: Bruno N. at September 19, 2013 1:36 PM

36:16
subs = 21 pullups, 21 good morning 45#

Comment #71 - Posted by: cscarr52 m/48/190 at September 19, 2013 1:46 PM

In week 3 of crossfit. I substituted 7 pull-ups for the rope climb as thy are my weakness and did jumping squats instead of the box jump. Doing the workouts from home is tough.
27:20

Comment #72 - Posted by: Irma at September 19, 2013 2:48 PM

was spent from last 3 days, but got a burst!

22:24

Three rounds for time of:
- Knees to elbows, 21 reps
- 1.5kb swing, 21 reps
- Push-ups, 21 reps
- 400 meter row
- 20" Box jump, 21 reps
- Weighted SUs (20lb), 21 reps
- Walking lunge, 150 ft

M/52/193lb

Comment #73 - Posted by: Mazz at September 19, 2013 2:50 PM

Wifey:
subs:
hanging knee raises, 21 reps
10lb kb swing, 21 reps
inclined pu's, 21 reps
3 assisted pull-ups per round for rope climb
rest of WOD rx'd
42:12

Hubby:
subs:
hideous knee to elbows, 2 rounds/hanging knee raises, 1 round
35lb kb swing, 21 reps
subbed 3 pullups per round for rope climb (pu's need desperate work)
rx'd the rest of the WOD
31:36

felt pumped after completion, so i added:
inclined bench press: 12x115, 8x135, 4x145
sumo deadlift high pulls: 12x45, 8x65, 8x80
curls: 12x55, 8x 60, 4x65
rows: 12x110, 8x130, 4x150

Comment #74 - Posted by: Pete at September 19, 2013 3:28 PM

Scaled to:

15 towel pullups
24 inch box jump (all i've got) x 15
21 45# Good Morning

Did 2 rounds in 20 minutes. Self imposed 20 minute timecap. Doing CFSB.

Comment #75 - Posted by: Benji at September 19, 2013 3:56 PM

34:30 rx except subbed GHD sit ups for Knees to elbows.

Comment #76 - Posted by: Rob Hole at September 19, 2013 3:57 PM

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Did 20 rounds for time:
5 wall ball shots, 12# ball
3 handstand push-ups piked feet on bench
115# power clean, 1 rep

21:47

Time to make a heavier ball. That's the heaviest my gym has.

Comment #77 - Posted by: Tom G. at September 19, 2013 4:12 PM

M 32/69'/181#

Rx 27:20

Comment #78 - Posted by: OS1 Caldwell at September 19, 2013 4:35 PM

31:34 as rx'd. Back extensions done on GHD / 17' rope. Disappointed - wanted a sub 30 min...just not bad enough.

Comment #79 - Posted by: Rowan (M/49/5'5"/150) at September 19, 2013 4:36 PM

M/44/5'8"/174

22:15 RXd (step-downs on the BJs because of bad knee)

Comment #80 - Posted by: Jon Craig at September 19, 2013 4:49 PM

2013-09-19: ~32. Sub 2pd/1L-climb/24". 15/21/27.

Comment #81 - Posted by: gs at September 19, 2013 5:00 PM

M/23/5'6"/170

24:20 Rx'd

So glad rest day is tomorrow.

Comment #82 - Posted by: Kenneth at September 19, 2013 5:27 PM

7 rounds for time:
7 Front Squats, 75#
7 Push Press, 75#

5:29

Comment #83 - Posted by: Joe Northside m/35/70"/195 at September 19, 2013 5:33 PM

F/37/5'11''/208
Three rounds for time of:
Reverse Crunch, 21 reps
30# dumbbell swing, 21 reps
Push-ups on knee, 21 reps
70# lat-pulldown, 21 reps
steps jumps, 21 reps
Back extension, 21 reps
step lunge, 150 ft / 2.5 = 60 (30 each side)

44:36

Comment #84 - Posted by: Gadelle at September 19, 2013 5:50 PM

V-ups
rope 13 feet
33:40

Comment #85 - Posted by: lucio1928/41/182/95 at September 19, 2013 5:52 PM

Just taking a picture of the beach when... WHAM a man falls from the sky at the moment.

Comment #86 - Posted by: spence at September 19, 2013 5:55 PM

35:03 2 rd

Comment #87 - Posted by: Felipe at September 19, 2013 6:06 PM

As Rx'd
27:27

Comment #88 - Posted by: Chuck B 55/5'11"/165 at September 19, 2013 6:06 PM

9:45 (1 round RX)
Rest 5 minutes
EMOM for 10 minutes
Row 100 Meter sprint
Rest 5 minutes
Tabata Ring Dips - 5

Comment #89 - Posted by: B. Rhaly at September 19, 2013 6:24 PM

SWOD: Back squat 3x5 @ 240#. Floor press 3x5 @ 140#.

WOD: 22.58. Substituted 21 supine ring pull-ups for rope climb and 20# medball good mornings for back extensions.

Comment #90 - Posted by: Gavin at September 19, 2013 6:24 PM

28:15

Comment #91 - Posted by: John at September 19, 2013 7:21 PM

25:28

Subbed sit-ups for knees to elbows
Subbed 5 towel pull-ups + 5 squats for each rope climb
Subbed Supermans for back extensions in round 1

Comment #92 - Posted by: Brett (25/M/188cm/77kg) at September 19, 2013 7:41 PM

24:02
Subbed good mornings for back extensions, all else rx'd. Made my own fast rope a couple weeks ago. It's so much more fun than towel pull ups! Great wod, thanks HQ!
M/37/76"/210

Comment #93 - Posted by: Dr. Burrito at September 19, 2013 8:16 PM

26:56 rx

Comment #94 - Posted by: Matt m/30/170/5'9 at September 19, 2013 8:40 PM

25:51

Comment #95 - Posted by: Jake Kiddoo at September 19, 2013 8:54 PM

22:12 as Rx'd

Comment #96 - Posted by: phill 37°21'41"N 118°23'43"W at September 19, 2013 9:08 PM

24:39

Sub 15 pull-ups for 3 rope climbs

Comment #97 - Posted by: Stox at September 19, 2013 9:14 PM

No rope, so did 15 alternate side towel pull ups instead.
Slow, too much rest and too little food during the day.
31.20
Will shave to 25 min. next time. Awesome WOD!

Comment #98 - Posted by: Gambit at September 19, 2013 9:42 PM

18:01
Splits: 5:22/6:16/6:22
Sub 15 TPs for rope climb
Sub 21 Supermans for Back Ex

Comment #99 - Posted by: MAGNUS 27/5'8"/155-160 at September 19, 2013 9:47 PM

25:00

Comment #100 - Posted by: Pamela at September 20, 2013 12:28 AM

34:39:52
Sub 21 pull ups for rope climbs

Comment #101 - Posted by: Keith at September 20, 2013 3:20 AM

M/41/179cm/91kg

3 RFT of:
15 Hanging leg raises.
15 KB swings #16kg.
15 pushups.
3 beginner rope climbs
15 box jumps, 20" box.
15 good mornings #20kg barbell
30m walking lunge

19:58

Comment #102 - Posted by: Jose-Luis Morales at September 20, 2013 4:50 AM

m/43/5'8"/175

3 rnds
knees to tricep 21
40# kb 21
push ups 21
rope pull ups 15
box jump 20" 21
back ext. 21
60 lunges

34:20

Comment #103 - Posted by: Mike Andridge at September 20, 2013 4:54 AM

Only time one round: 8:01

Thanks

Comment #104 - Posted by: mikeyb m/52/178 at September 20, 2013 6:21 AM

sub 15 pull ups + 15 squats for rope climb per round
estimated 45 lunges for 150 ft

30:00. (7:30 for first round, couldn't keep my pace though)

Comment #105 - Posted by: Silas (M/28/6'/175) at September 20, 2013 7:03 AM

I did one complete round and then died on the second round at 21 minutes and 18 second. A lot of it was modified due to the fact that this was my first time EVER doing cross-fit and I was working in a home gym with limited equipment.

I would have done the KBS with the KB if my knee didn't want to play up. I got a bruise on the cap without using any weights or banging it. I'll have to get that check I think.

Looking forward to the next WOD.

Comment #106 - Posted by: Caroline at September 20, 2013 7:24 AM

Didn't have much time...
3 Rounds
20 K's to E's
20 35# Kettles
20 PushUps
10 PullUps
10 Dips
10 Box Jumps
16:58
Good Workout

Comment #107 - Posted by: dyagg at September 20, 2013 7:29 AM

19:20 rx'd

in the dust of Bastion

Comment #108 - Posted by: Jesper at September 20, 2013 8:55 AM

Slight Changes

27:19

75' Walking Lunges
21 knees to elbows
75' Walking Lunges
21 1 Pood KB Swings
21 Pushups
21 Rope Pullups (killed my time)
21 20" box jumps
21 45# good mornings

3 rounds 7:42 / 8:40 / 10:55 (several rests on Rope)

Comment #109 - Posted by: OSV 48M 5'10" 170 at September 20, 2013 8:58 AM

5-5-3-5-3 135 - 145 push jerks for Strength

On WOD 22:43

Sub’d

21 TRX rows for rope climb (should’ve done Towel pull-ups)
24” box jumps with Step downs to avoid knee pain

Comment #110 - Posted by: Guthrie at September 20, 2013 10:04 AM

15:15

subbed rope climb w/ 15 pull ups

Comment #111 - Posted by: Garrett Colton at September 20, 2013 10:23 AM

Three rounds for time of:
Knees to elbows, 21 reps
30 pound Kettlebell swing, 21 reps
Push-ups, 21 reps
Overhead rope extensions (30kgs), 21 reps
20 cm Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 30 steps

25:23

Comment #112 - Posted by: orkun at September 20, 2013 10:27 AM

24:17

Comment #113 - Posted by: myles456 at September 20, 2013 11:19 AM

17:40 rx'd

m/26/92kg/180cm

Comment #114 - Posted by: Buno at September 20, 2013 11:39 AM

Added a one mile run at the beginning and end, because my fit test is coming up...
subbed 25 lb kettle ball swings and pull ups for the rope climbs. Took about 50 minutes over all, just going by the clock.

Comment #115 - Posted by: Deidre at September 20, 2013 11:44 AM

sex:male
height:1.83 m
weight:94 kg
age:25 years

21:52

Comment #116 - Posted by: Ronin at September 20, 2013 11:47 AM

sex:male
height:1.83 m
weight:94 kg
age:25 years

21:52

Comment #117 - Posted by: Ronin at September 20, 2013 11:47 AM

subbed 7 pullups for each rope
24" box
55# db

28:33

Comment #118 - Posted by: Windlord at September 20, 2013 12:50 PM

Spin bike warm up 15:00
WOD 31:33 with subs below
knees to boobs
30# kettlebell
45 jumping towel pull ups for each rope trip
22" box jump
all else rx'd

Comment #119 - Posted by: Glorybelle (F/44/5'5/135) at September 20, 2013 1:06 PM

09/20/2013

Sub'd 21 pull ups for rope climb:

40:29

Comment #120 - Posted by: tommykrackcorn at September 20, 2013 1:48 PM

24:02
Subbed good mornings for back extensions, all else rx'd. Made my own fast rope a couple weeks ago. It's so much more fun than towel pull ups! Great wod, thanks HQ!
M/37/76"/210

Comment #121 - Posted by: Dr. Burrito at September 20, 2013 1:52 PM

M/23/6'3/188
28:03 subbed rope climbs w/30 pull ups

Comment #122 - Posted by: Alex at September 20, 2013 2:59 PM

Tweaked slightly for my low back and equipment at home. Spine surgery has left my back not liking some moves like 20" box jumps.

Three rounds for time of:
No kip knees to elbows, 21 reps
1 1/2 pood kettlebell swing, 21 reps
Plank push-ups, 21 reps
8' hands only rope climb and descents, starting and ending seated 3 trips
Squat jumps, 21 reps
Back extensions, 21 reps
Walking lunges, 150 ft

17:52

Comment #123 - Posted by: Kelly Moore 50/F/5'/112# at September 20, 2013 3:12 PM

m/41/6/200
Scaled to one pood KB swings
Supermans instead of back extens


20:18

Comment #124 - Posted by: Jeremy A. Olive at September 20, 2013 3:24 PM

Had to sub rope climb with 21 pull ups. Other than that Rx'd @ 26:22
602/m/26yoa/250lbs

Comment #125 - Posted by: Thomas Horan at September 20, 2013 3:36 PM

25:21

40# kettlebell
Sub 15 pull ups for lack of a rope
Rest Rx

F/42/127/5'9"

Comment #126 - Posted by: Trina at September 20, 2013 4:08 PM

2 rds w/ 21 pull up sub = 26:27

1k run wu 4:56

Comment #127 - Posted by: kevin o at September 20, 2013 5:23 PM

24:30

3 rounds, Sub: 30 lb dumbbell for Kettlebell; 15 pull ups for lack of rope; push up from knees.

T.S. 52yrs/ 5'6"/ 120 lbs

Comment #128 - Posted by: TS at September 20, 2013 5:43 PM

As Rx 22:44:05 at altitude 6500 FOB Shank////AF

Comment #129 - Posted by: JaceyCal at September 21, 2013 12:03 AM

M/49/217/67"

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips (21 reps alt towel pulls alt arm)
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Lap 3 : 44:20:20
Lap 2 : 26:27:11
Lap 1 : 10:54:60

Comment #130 - Posted by: kalauka at September 21, 2013 1:34 AM

18:30

Subbed towel pullups for rope ascents, other than that Rx'd.

Comment #131 - Posted by: DLW M/47/176lbs/6'0" at September 21, 2013 3:44 AM

42:45
21 Towel pull ups
25lb walking lunges
20kg Kettlebel swing

Comment #132 - Posted by: Thiago at September 21, 2013 7:53 AM

25:08 with some modifications:

3rounds:
21 K2E on rings
21 50lb DB swings
21 pushups
21 ring pull-ups in place of rope climbs
21 Staircase jumps (no box)
21 Supermans
50 lunges (due to severe rainstorm)

Comment #133 - Posted by: Nic Nakis at September 21, 2013 8:46 AM

17:36 m/1'75/175/38

With out rope climb

Comment #134 - Posted by: Dave Roussel at September 21, 2013 8:59 AM

34:31. Lots of rest!

Comment #135 - Posted by: Joel at September 21, 2013 9:24 AM

23:13 w the following subs
2 muscle ups per 1 rope climb
45# good morning for back ext

Comment #136 - Posted by: mlt at September 21, 2013 10:43 AM

M39 185#
Warm up; pull , muscle ups, kettle balls

As rx'd except 24inch box and 21reg pull ups, 53lb kettle ball

1st round 8:45
2nd 20:15
3rd 31:15

Comment #137 - Posted by: Allen R. at September 21, 2013 10:58 AM

2 rounds for time of:
Knees to elbows, 10 reps (w/Assist)
Kettlebell (2-25# Db) swing, 10 reps
Push-ups, 15 reps
Pull Up 15 (w/Assist)
18" Chair jump, 10 reps
Good Morning w 25# DB, 21 reps
Walking lunge, 150 ft
28:05 (Should have done the third)

Comment #138 - Posted by: KeithP (M/50/6'3"/245lb) at September 21, 2013 11:20 AM

Scaled and subbed.

K2E: x21
KB: 1pood x21
pu: x21
1LPU: x15
BJ: 20" x21
GM: 15lb x21
Lunge: 150ft

3 rounds, 33:56. Feeling rough after being sick.

Comment #139 - Posted by: Harpo m/46/5'7"/145 at September 21, 2013 2:06 PM

19:38
only 35# Kettlebell
9 foot rope. Did 6 ascents instead of 3.

Comment #140 - Posted by: Nicholas (M/28/5'10"/175) at September 21, 2013 2:13 PM

M/24/6'4"/190lb

subbed 3x rope climbs for 6x HSPU(needed to work on)
otherwise Rx'd
27:05 mins

Comment #141 - Posted by: Matt Hills at September 21, 2013 4:20 PM

33:14
25lb kettle bell
Subbed 21 pull ups for rope climb

Comment #142 - Posted by: Jesse Montagnino at September 21, 2013 8:02 PM

Squat 3 x 3, 205-235-250#

WOD-
22:43 W/SUBS -
50#kb
14 "rope pulls"

Comment #143 - Posted by: ART/M/44/5'5"/150 at September 22, 2013 6:36 AM

2 rounds only. Did double unders instead of box jump. Rest as Rx'ed.

13:51

Comment #144 - Posted by: Kevin C.(M/54/5'11"/178) at September 22, 2013 9:28 AM

M/36/5'8"/182

TIME: 17:50 as rx'd

Comment #145 - Posted by: colliver at September 22, 2013 10:42 AM

Subbed 3 muscle ups for rope climbs, and banded good mornings for back extension
24:38 short, intense, fun

Comment #146 - Posted by: Sebastian M 44/178/6'2" at September 22, 2013 1:08 PM

Subbed 15 jumping towel pull-ups per ascent:

33:30

Comment #147 - Posted by: dsm19 / 34 / 6'0 / 210 at September 22, 2013 1:46 PM

19:14 rx i like rope climbing

Comment #148 - Posted by: Harold at September 22, 2013 2:11 PM

30:20
replace the robe by 10 pull-ups per set.

Its my first post here :) Im new it CF and practice alone in Beijing China. No Box here. If people visit Beijing please contact me an come train with me, i need some Crossfit mates.

Comment #149 - Posted by: olivier at September 22, 2013 6:26 PM

M/27/1,87m/93kg

38:42

Subbed 5 towel pull-ups + KTE for each rope climb trip, and 15kg plate swing for KTS.

Lots of rest between some exercises =/

Comment #150 - Posted by: arthur at September 22, 2013 8:53 PM

M/29/5'10/180

Decided to cut the workout in half due to a cold.

13:38

Comment #151 - Posted by: Red Marcher at September 22, 2013 9:27 PM

24:46 Rx'd

Comment #152 - Posted by: Victor 26/175/6'1" at September 23, 2013 5:07 AM

F/43/5'6"/140


1 pood KB, hand-release push-ups, 12' rope, 20" box
3 rounds, but yikes--can't remember now if I did 21 or 15 reps of each--I'm thinking it was 15--I'll figure it out in the next go at this WOD.

25:52

Comment #153 - Posted by: mom to five at September 23, 2013 5:43 AM

28:46 as rx'd.

Comment #154 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at September 23, 2013 8:04 AM

30:23 as rx'd
Rnd 1 - 8:19
Rnd 2 - 10:54
Rnd 3 - 11:09
KtE - 12/9, 9/7/5, 9/7/5
Everything else unbroken, but occasionally very slow (Rope climbs, Box Jumps and Lunges)

Comment #155 - Posted by: PW56 at September 23, 2013 10:35 AM

24:49

Comment #156 - Posted by: Jetté 44/M/5'11"/175 at September 23, 2013 11:25 AM

32:07 w/ towel pullup sub for rope.

Comment #157 - Posted by: Michael m/50/5'9"/180/MI Survivor at September 23, 2013 11:36 AM

6 towel pull-ups for rope climb, supermans for back ext, everything else Rx'd

21:46

Comment #158 - Posted by: Alex M/23/6'0"/183 at September 23, 2013 12:24 PM

10 rope pull ups for ascent

1 set

8:10

Comment #159 - Posted by: Ukkrew at September 23, 2013 12:31 PM

Subbed 21pull ups for the rope climbs

Otherwise as Rx 21:20

M/168#/6'/39 yrs

Comment #160 - Posted by: Britishfireman1 at September 23, 2013 5:18 PM

19:42 - using 55# DB for swings and subbing 7 towel pull-ups for each climb (63 total for the whole workout). This is a tough one.

Comment #161 - Posted by: Edwin 30/M/68"/170 at September 24, 2013 7:52 AM

29:37

Comment #162 - Posted by: Pacers at September 24, 2013 4:05 PM

24:50

15 pullups for rope climb
45 pd plate for JB swing

All else rxd

Comment #163 - Posted by: hollyhog at September 24, 2013 5:44 PM

18:56
Subbed:
21 towel pull-ups each round for rope climbs
21 good mornings each round for back extensions

Comment #164 - Posted by: Justin M/27/5'8"/144 at September 24, 2013 6:38 PM

25:03

Sub rope climb w/ 21kipping pull-ups

Comment #165 - Posted by: Peter Nemr 32/M/160# at September 25, 2013 12:20 PM

29:28

Comment #166 - Posted by: Andrew at September 25, 2013 10:16 PM

Made up on 130927-Friday: 29:41

Comment #167 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at September 27, 2013 11:44 AM

16:36
Didn't do the walking lunge.

Comment #168 - Posted by: Brandon at September 27, 2013 1:57 PM

M/36/5'4"/144lbs
As RX'd
17:40

Comment #169 - Posted by: Matt Burritt at September 27, 2013 4:25 PM

m/34/1.7m/75kg

only a 12kg kb available but otherwise as RX

22:10

Comment #170 - Posted by: brad at September 30, 2013 5:14 AM

M/33/5'7"/168
RX 24:20

Comment #171 - Posted by: Mark Salzman at September 30, 2013 6:59 AM

Three rounds for time of:

Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps - alterei para 1pood (16kg) e usei um halter no lugar do kettlebell
Push-ups, 21 reps
Rope climb, 3 trip, não tenho corda =\ cortei do treino
20 inch Box jump, 21 reps
Back extension, 21 reps - 45degree back extension
Walking lunge, 150 ft

tempo total: 38min50seg

Comment #172 - Posted by: ricardo pedrosa at September 30, 2013 7:42 AM

Had to do some subs: 21 Pullups/21 squats for rope climb. Did 21 DL at 135 instead of back extensions. 33:38. Did the six 400M's and 25 Burpees deal yesterday afternoon. I can see it coming....a rest day!

Comment #173 - Posted by: JP,M.A. M/50/69.5"/190 lbs at October 2, 2013 6:26 AM

45/m/176cm/73kg

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Pull-ups, 21 reps
20 inch Box jump, 21 reps
Superman, 21 reps
Walking lunge, 150 ft

23:09

(7:00, 15:12, 23:09, round 2 should have been a little faster)

Comment #174 - Posted by: Memuc at October 3, 2013 8:11 AM

14 rope pull ups for rope climbs

2 sets

16:54

Comment #175 - Posted by: Ukkrew at October 9, 2013 10:20 AM

m/39/5'9/185
CFWU-2. Superman. DU.
28:41
Pretty slow, esp rope. KB broken 14+7 last 2 rounds. Needed faster pace on lunges.

Comment #176 - Posted by: jrm at October 11, 2013 7:30 PM

24:20 with 24" GS BJ. Done at Work - had about a 20 sec trip out of weight room to rope climb area.

Comment #177 - Posted by: jdisch at October 22, 2013 1:00 PM

30 jumping rope pu instead of rope climbs

46:36

m/42/5'8/233

Comment #178 - Posted by: phat boi at October 30, 2013 1:44 PM

35:34 as rx'd

Not a good wod for me. Fried grip on KTE and KBS so I couldn't keep a grip on rope. Felt like I spent more than 1/2 wod standing under rope mustering strength to climb. Failed on a number of attempts...

Comment #179 - Posted by: Ronnieboy M/50/5'9"/185 at December 3, 2013 5:29 PM
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