September 26, 2013

Thursday 130926

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe

Post rounds completed to comments.


Enlarge image

Rob Darden, Greenville, NC.

"Battle on the Home Front" by Emily Beers, CrossFit Journal article [pdf]

Posted by Pukie at September 26, 2013 5:00 PM

One-legged OHS. LOL.

Comment #1 - Posted by: Gavin at September 25, 2013 5:13 PM

Should the one-legged OHS be done all on the same leg per round, alternating each round or should it be done alternating each rep? Thanks.

Comment #2 - Posted by: Rob at September 25, 2013 5:20 PM

Way cool, 3 things I've never attempted
! Can't wait to hang up the rope tomorrow and get after it!

Comment #3 - Posted by: jw at September 25, 2013 5:21 PM

great that they post something that 1/2 or more of us will probably be unable to do.
Scale or sub day

Comment #4 - Posted by: b at September 25, 2013 5:28 PM

0 rounds Rx'd

Fran tomorrow ;)

Comment #5 - Posted by: Joe Northside m/35/70"/195 at September 25, 2013 5:31 PM

Practiced handstand walk then

20 min amrap

5 hspu
10 pistols
15 ring dips

6 rounds ( ring dips took the most time)

Comment #6 - Posted by: hollyhog at September 25, 2013 6:33 PM

What a cool WOD!

Comment #7 - Posted by: Alexander Schmid at September 25, 2013 7:17 PM

re Emily Beers article, its a disgrace that that sort of thing can still go on, the commanders in these situations are no better than the judges in some of the courts who are still living in the 1900's and allow this to go on, these people who allow this are no better than some of those criminals who do these acts - its deplorable that these people hold titles that are meant to command respect, I wonder if they would think the same way if it happended to their daughters, wifes or nieces, I commend crossfit for putting this on the mainsite, lets hope some of the mainstream media picks it up and runs with it

Comment #8 - Posted by: scotte at September 25, 2013 7:38 PM

I recently started doing Mainsite as part of a 3-month challenge from Karl Edwards (A CrossFit brain child with an impressive CrossFit background, my L1 Lead Trainer, and my new CrossFit Idol). Normally, I program for myself and others I train with and it has worked well, but Karl says the Mainsite it the most unbiased training out there and truly follows the "constantly varied" mantra of CrossFit the best. He also makes 2 promises with following Mainsite 1) you'll get fitter; 2) you'll find what you suck at. This aides in weeding out your weaknesses and CRUSHING them. Lastly, he states that if you can go RXd for a month, while maintaining a high intensity (I can do King 35 mins haha, but there is no intensity there) you are truly well rounded and "Fit" (not to mention an words).
Well, this WOD is exACTLY what he is talking about!! With the amount of people above LOLing and "B'in" and moaning about doing this WOD I can see no one does this stuff (me definitely) included). PERFECT! You found something you suck at!! Check the ego, Scale as needed (GASP!), and don't mark the little "RXd" button on your myWOD app. You'll be better for it! Can't wait to see how bad I suck at this!

Thanks HQ!!


Comment #9 - Posted by: Mighty Joe at September 25, 2013 8:20 PM

3 x wall walks with 5 second hold at wall for HS walk
Towel pull ups for rope climb
Single leg OH squats down to 20" box
Completed 8 rounds in 20 min
More subs in there than a high level naval operation so not sure if it counts for much.

Comment #10 - Posted by: Darren Savickas at September 25, 2013 9:36 PM

Helen tomorrow for me.

Comment #11 - Posted by: Gavin at September 25, 2013 9:44 PM

Re: Emily Beers; I'm sorry this happened to this young girl. I had a similar experience 19 years ago. I wish people would stop thinking that the military is a organization of saints. That's causing more problems like this. Here's what I mean: The purpose of the military is to support and defend the Constitution of the United States against all enemies foreign and domestic. Easy? No where in there does it say "all members must be beyond reproach, honorable, and caring". Actually, that's the opposite of what the Army needs if we actually go to war. They want killers...and sometimes...rapists.

The Army couldn't have protected Ms. Beers, because the Army doesn't really care about it. There is nothing in the Soldier's Creed about "Don't rape the innocent". Yes, after they found out, they should have pressed with prosecution and helped this young lady. But why? Much easier to stamp her with PTSD and, well, get rid of the problem. She didn't do anything wrong, but she was a problem (for that unit) that they chose to deal with in a despicable manner. There is no honor among commanders anymore. I've spent 19 years of service, looking forward to an honest Commander each time I move or get a new one. What I've found is a series of disappointments. The military is rotting from the top. The American public needs to stop buying into the myth that the Military is full of good people in charge looking out for their best interests. Stop believing that the Government will protect you.

I hope you heal in the future Emily. You did nothing wrong. Please understand that it's not your fault.

Comment #12 - Posted by: Rich at September 25, 2013 10:25 PM
crossfit has helped my biking so much!

Comment #13 - Posted by: congo at September 25, 2013 10:43 PM


Though I echo almost all of your sentiments, Ms. Beers should have filed an Article 138. That is something that a CO can't just ignore. As you said though, most CO's (especially non-Flag grade) are too concerned w/ chasing that Bird or Star to care. That's the military though. The good ones go away (by choice or by force) and the $hit always rises to the top.

Comment #14 - Posted by: Rob at September 25, 2013 11:05 PM

Hi all :) I am new here.
Can someone please tell me what is best substitute for Handstand walk 10 yards?

Comment #15 - Posted by: Ricardo Pedrosa at September 26, 2013 3:40 AM

#12 try handstand facing a wall and do 30 shoulder taps

Comment #16 - Posted by: M 38/6'2"/180 at September 26, 2013 3:52 AM

Pack scaling
5 wall walks
2 beginner rope climbs
10 pistols
6 rounds + 5 wall walks and 2 rope climbs

Comment #17 - Posted by: D.S. at September 26, 2013 4:01 AM

Too weak for this wod. Still working hard though.

Subbed "Cindy"
15 rds +3 push ups

Comment #18 - Posted by: Jesse M/33/74"/225 at September 26, 2013 4:16 AM

2 rds RX

Slow at the walks, still learning them, the overhead pistols are easier than they sound.

Comment #19 - Posted by: Sandbox at September 26, 2013 4:19 AM

Stole this one from Badger Crossfit in Milwaukee, WI:

For time:

50 Pushups
10 Front Squat, 95lb.
50 Situps
10 Front Squat
50 Tuck Jumps
10 Front Squat
100 Wall Ball, 20lb.
10 Front Squat
50 Tuck Jump
10 Front Squat
50 Situps
10 Front Squat
50 Pushups

31:12, Rx'd

Comment #20 - Posted by: EricS M/33/5'10/175 at September 26, 2013 4:29 AM


8:00 Rx'd

Comment #21 - Posted by: Joe Northside m/35/70"/195 at September 26, 2013 4:42 AM


15min AMRAP

40sec handstand hold
1 12' rope climb
10 one-legged squats using rope for balance/assistance

5 rounds + 8sec handstand hold

Comment #22 - Posted by: nutfam at September 26, 2013 5:01 AM

btw - 8:00 "Fran" is a pr by 0:44 over 130810

My friend sent me his Fran time from Afghanistan (8:04) and I just had to beat it!

Comment #23 - Posted by: Joe Northside m/35/70"/195 at September 26, 2013 6:19 AM

5 rounds subbed walk with shoulder taps

Comment #24 - Posted by: Joshua at September 26, 2013 6:35 AM

For the Pistols do you alternate legs per round (right round 1, left round 2) or 10 per leg then go back to the handstand walks?

Comment #25 - Posted by: Adam at September 26, 2013 6:42 AM


7 rnds as Rx.

Had to use a 5kg plate (1") under heel to get full depth.

Comment #26 - Posted by: Drew at September 26, 2013 6:51 AM

Emily, my heart goes out to you and I pray that you’re able to heal from such a tragedy.

Comment #12 above is deeply troubling for me as well. I am currently an active duty Army SSG and there is no way such actions, as described in Emily’s situation, would go unanswered. I may not have always had the most respectable commanders but by far the vast majority of the service members I have been stationed with have had a rock solid moral core. Part of joining the military shows a desire to be a servant to those around you and take a stand in the face of evil.
The comment that, in war “they want killers…and sometimes…rapists” is way off base. Yes our armed forces need the skills necessary to efficiently subdue our enemies, but I have never served in a unit where rapists would be a force multiplier. To even allow such a thing is a break down in the values we as Americans are raised with, completely external to the values instilled by the Army. It is a breach of integrity (do what is right legally and morally), respect (treating people as they should be treated), and personal courage [face fear, danger, or adversity (physical or moral)]. The Soldiers creed states “I will live the Army value” and it also states “I will never leave a fallen comrade”. Beyond this the creed says that we are guardians of freedom and the American way of life. All of these points are in strict contradiction to the immoral and repulsive acts that happened to Emily.
The men and women in uniform whom I serve with have always proven to be dedicated and hard working. They are decent and caring people just like the rest of America and the few monsters out there shouldn’t tarnish the rest of us. As leaders within the organization, it is our job to recognize these “toxic leaders” and see them pushed out so as not to spread their filth around our military. The rest of the military deserves nothing less, and the future of our fighting forces depends on it.

Comment #27 - Posted by: Jared at September 26, 2013 6:57 AM

@Joe Northside
I was wondering ha ha
Can't wait till I can do Fran Rx. Hopefully sooner than later. Nice job

Comment #28 - Posted by: D.S. at September 26, 2013 7:07 AM

I could not do any of these things so I had to change it up

I did 10 HSPU where I was raised up a bit on stands, no rope so I sat on the ground with a sitting up in an L and did 7 towel pullups for one assend and then I could not do any overhead single leg squats, so I did 10 single leg squats.

I did 9 rounds in 20 minutes.

Comment #29 - Posted by: BW at September 26, 2013 7:21 AM

legs totally zapped from week 4 of the smolov squat cycle..

anyway, managed 7 rounds of:

20 x shoulder taps,
5 x L pullups
10 alt pistol squats

squaddie from Afghan.

Comment #30 - Posted by: marcus clarke at September 26, 2013 7:24 AM

@ comment #12

You wrote:
"but she was a problem (for that unit) that they chose to deal with in a despicable manner"

Calling the victim a problem is pretty much the definition of victim blaming. Shame on you! Please quit crossfit until you gain some integrity, if that is even possible for you.

Comment #31 - Posted by: Paul Brown Sr. at September 26, 2013 7:38 AM

I go to the gym to give my body hell not convenience. I am loving this.

Comment #32 - Posted by: richy at September 26, 2013 7:55 AM


As RX'd 5 complete rounds plus 1 HS Walk and 1 rope climb

Comment #33 - Posted by: James Bobo at September 26, 2013 8:05 AM


16 handstand shoulder touches
10 L-sit pull-ups
10 PVC overhead pistols

5 rounds + 7 pull-ups.

Comment #34 - Posted by: MilesForks at September 26, 2013 8:14 AM

I think Kelly invented this WOD. Thanks Kelly. I'll just do 5 rounds and use this time to really practice these moves.

Comment #35 - Posted by: Franiel at September 26, 2013 8:17 AM

Re: Emily
Healing in all things comes from facing problems and fears. This article proves that Emily Beers has learned that lesson and I hope she and others like her continue to face fears and conquer obstacles.

This makes me proud to be a small member of this community.

Thank you for you bravery

Comment #36 - Posted by: Julian at September 26, 2013 8:21 AM

@ comment 29, Paul Brown Sr,

I did not take it as Rich calling Emily a problem, but rather indicating how she was viewed by her supervisors. If you managed to get down to the end of his post before you flashed, perhaps you would have seen this:

"I hope you heal in the future Emily. You did nothing wrong. Please understand that it's not your fault."

Comment #37 - Posted by: Toolman at September 26, 2013 8:28 AM

degrading sub for handnstand walk:
rds 1-4: wall walks: 5,4,2,1
rds 5-7: 10 pike position shoulder taps on 20" box
8 L-pullups
10 alternating pistols

6 rds, 10 shldr taps, 8 pullups, 2 pistols

Comment #38 - Posted by: DLong (M/38/5'10"/185) at September 26, 2013 8:29 AM

Handstand walk???
I realize this is alternative s* but this wod is a bit wack

Comment #39 - Posted by: JAB at September 26, 2013 8:30 AM

30ft handstand walk
sub'd 200lb cable pull, with rope attachment, x 15
10 single legged OH squat, 10lb bar

AMRAP 20min
5 rounds and 25ft of handstand walk

Comment #40 - Posted by: Toolman at September 26, 2013 8:30 AM

10 rounds of
HSW, 10 yards
5 L TPUs
10 assisted pistols

Form on the pistols was pretty crap, they continue to be difficult.

Comment #41 - Posted by: MAGNUS 27/5'8"/155-160 at September 26, 2013 8:41 AM

I'm sorry that this happened to you. Your resilience is inspiring and your story is a great one for our young soldiers, sailors, airmen and marines to hear. Unfortunately this occurance is all to common and it is my hope our leaders continue to do everything in their power to ensure it doesn't continue to happen.

I don't necessarily agree with some of the comments I've read and some of the statements in the story however. I'm an officer in the USAF and I can tell you from experience the average military member is a cut above. We volunteer to support and defend the constitution and we work together to guarantee the freedoms of every american. Yes, it is our job to bring death and destruction to the enemy but that doesn't give licence to act with cruelty or in an inhumane manner. Military members must also abide by the UCMJ which enforces additional rules and regulations above what average civilians must live by (ie faithfulness in marriage & Gen Patreaus). In the USAF (I can't speak for each service) sexual assaults are all reported to the Sexual Assault Response Coordinator and it is mandatory for commanders and supervisors to report if a subordinate comes to them. If they don't they are punishable under the UCMJ. The only folks who can keep an assault quiet are the SARC themselves (if the victim reports a restricted case) or a Chaplain due to faith confidentiality. To say "the military" (@ Rich) doesn't care is completely wrong. Ask anybody, this is the biggest fight we are dealing with right now. Sometimes it seems bigger than combat ops in Afghanistan. We are spending copious amounts of time on bystander training, commander training, victim advocate training and even building a new organization of AF lawyers whose job it is to walk side by side with victims to ensure they have a knowledgable friend throughout the process. To say that commanders are just looking to make rank is also dead wrong. I have had some commanders who were better than others however not one (NOT ONE) would have stood aside and let this happen or told an airman to "soldier up". Maybe there is a bad egg out there but don't generalize a group of people who volunteer to serve for a living. Commanders at every level are making this a priority and treating it with the utmost sensitivity. Is there a problem, yes. Are we working hard to fix it, yes. Just please keep that in mind when you hear a shocking comment like Rich makes or generalities in a 7 page (though very informative and well written) fitness journal.

Comment #42 - Posted by: Tim at September 26, 2013 9:21 AM

I feel like I should add that those rope climbs started from a seated position on the floor lol Tough WOD

Comment #43 - Posted by: James Bobo at September 26, 2013 9:31 AM

D.S. - thanks! I'm sure you'll being doing Fran Rx'd soon with all the pull-up work you've been doing

Comment #44 - Posted by: Joe Northside m/35/70"/195 at September 26, 2013 9:32 AM

2013-09-26: Sub: 8'L-Climb/5X75#Snatch from hang. 11 rounds.

Comment #45 - Posted by: gs at September 26, 2013 9:44 AM


5 rounds + handstand walk

only did 15 minutes AMRAP due to class coming in and having to coach. Great WOD

Comment #46 - Posted by: Chris at September 26, 2013 9:45 AM

5 and a walk!

Holy Mulligans!!

Comment #47 - Posted by: james.patrick [M/51/66"/135] at September 26, 2013 10:06 AM

Way to give the benefit of a doubt to someone who thinks rapists should be in the military rather than prison.

Comment #48 - Posted by: Paul Brown Sr. at September 26, 2013 10:15 AM

Sub day...

22 round in 20 minutes of:

5 handstand push ups
5 L-sit pull ups
10 one-leg squats alternating side

Comment #49 - Posted by: Fred at September 26, 2013 10:36 AM


I can tell you from experience the "average" military member is NOT a cut above. It's that piss poor attitude of entitlement and elitism that causes half of these issues. If one believes they are infallible what is to stop them from doing as they please? To constantly tell our subordinates that we are somehow "better" than their civilian counterparts because we volunteered for service is doing them a disservice and flys in the face of many of the ethos and core values the military claims to stand for. More often than not the prevailing attitude is so blasé towards rules, regulations, uniform standards, punishment, etc. because everything is now "kinder and gentler" that the proper course of action is never followed through. Maybe if we spent half the time jacking our jaws about how to help our fellow soldiers, sailors, airmen and Marines (and I'm not talking about the PowerPoint conventions that you mentioned, I mean actual 1 on 1 counseling) as we do on claiming how "special" we all are, we might actually start getting somewhere.

Comment #50 - Posted by: Rob at September 26, 2013 11:12 AM

Excellent photo. It's good to see peeps using their fitness to actually do fun activities rather than spending all their free time in a gym trying to shave seconds off their Fran. I'm guilty.

Comment #51 - Posted by: grizwald at September 26, 2013 11:17 AM

20' x 12 rounds of
30' HS walk (fugly)
5 pullups
10 Pistols each leg

Comment #52 - Posted by: David at September 26, 2013 11:28 AM


6 rounds Rx

6# body bar instead of PVC

Comment #53 - Posted by: Newmann at September 26, 2013 12:03 PM

5 rounds
2x c/j #135
(2 rounds of "CINDY")

3 rounds + 3m walk

Comment #54 - Posted by: Elliot Swan at September 26, 2013 12:08 PM

5 rounds

Hand stand walk 10yds
15 towel pull ups
@ 20 min

Comment #55 - Posted by: B . Jolly m/30/200 at September 26, 2013 12:08 PM

5 rounds
2x #135 c/j (squat clean)
(2 rounds of Cindy)
15 minutes rest
3 rounds + 3m walk

Comment #56 - Posted by: Elliot Swan at September 26, 2013 12:10 PM


This one sucked but was way fun.

I did everything in the backyard. Spent about 10 mins practicing everything so that I could hit it as hard as I could but realized subs were definitely in order. I got about 5 yards on my very first handstand walk attempt but could not manage it again. So I did a 20 sec handstand followed by 10 yards of straight arm tippy toe bear crawls (or walks I guess). I have an 8 foot high pullup bar I built in the yard so tied my rope to it and started from a seated position going up 2x. I use a broom stick instead of pvc and used my med ball as a touch point for the OHS pistols. First rounds were light touch and last were pretty much seated lol.

I managed 6 and a half rounds and hurt all over but loved every second.

Comment #57 - Posted by: brien at September 26, 2013 12:14 PM

Stop stereotyping commanders as uncaring and "chasing a bird or a star." That's as bad as stereotyping the victims.

Comment #58 - Posted by: Brian (USAF Maj) at September 26, 2013 12:32 PM

did 5x3 dl's, weights over there.

(last night, told fam what today's workout was, and kid said, "wow, have the cf standards for 'fit' gone up?" :)

Comment #59 - Posted by: matt h 51 183# 3.9.11 at September 26, 2013 1:01 PM

Sub for Wod
15 rounds of:
6 strict press 95lbs, 7 strict pull ups, 8 pistol progressions (alt L/R/L/R etc).
Rounds 1-5 on 60sec
Rounds 6-10 on 90sec
Rounds 11-15 on 120sec
10min recovery then 2mi walk with 45lb sandbag about 32min.

Comment #60 - Posted by: Chad R. (M/30/73"/196) at September 26, 2013 1:19 PM

Little M - 5 Rounds

(scaled the L-climb and OH pistols to rope climbs and pistols)

Si - 6 Rounds

(scaled the OH pistols to PVC OHS)

Comment #61 - Posted by: Little M at September 26, 2013 1:46 PM

10 rounds

Wall walk ups
Chest ring pull ups (heavy kip)
Normal pistols

Comment #62 - Posted by: Craig B 39/M/5'11/210 at September 26, 2013 1:54 PM

Scaled L-rope climbs to Legless rope climbs. Otherwise, as rx'd. 8 rounds + 1 HS walk.

Fun WOD. L-rope climbs were just not going to happen. I started doing these as tuck sit climbs, but near the top I was needing to swing my legs to kip up the rope a bit. Pistol OHS were easier than expected - I did use lifting shoes - these would have been much harder with any weight (even just the bar) overhead.

Comment #63 - Posted by: Mel 40/m/5'10"/180 at September 26, 2013 2:23 PM

9 rounds - legless rope climbs (no L)/assisted pistols

Comment #64 - Posted by: B. Rhaly at September 26, 2013 2:55 PM

@ 41 Tim and Jared 26...

First, you're actually supporting my theory. "We are with the government and we are taking it very seriously" has never fixed anything. Frankly, if the military cared about rape, prevention is the cure. Teach our girls that yes, you can get raped. Teach that to our men too... Stop talking about how morally superior we are. Sure, 99.999% serving today haven't raped a peer or their subordinate. How many have taught a young Airman, Soldier, Sailor or Marine to defend herself, or even keep an eye out for the creep that will change her life in a very bad way? Emily sounds like all the young girls I see these days... Nieviety is dangerous. No amount of briefings or after the fact counseling or lawyers can un-violate a person. So, down off the moral superiority horsey. Teach girls that yes, somebody will rape you. Then teach them how to stop it.

And the Air Force is a pretty bad example these days. Basic training instructors taking advantage of students...lead sexual response officer assaulting a woman...the list goes on. None of the manager "fixes" are actual solutions, but we're taking it seriously.

Comment #65 - Posted by: Rich at September 26, 2013 3:02 PM


Comment #66 - Posted by: Kri$ at September 26, 2013 3:23 PM

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps scaled to 65#
50 Toes-to-bar subbed knees to elbows
185 pound Overhead squat, 10 reps scaled to 85#
20 GHD sit-ups subbed regular sit-ups feet anchored with 25# held to chest. 25 reps.



Comment #67 - Posted by: Tom G. at September 26, 2013 3:57 PM

changed it up
did shoulder press205lb and weighted dip 75lbx10 to15rep
ring dip 5 to 8 rep real deep
one rope climb
10 sets

Comment #68 - Posted by: reggie TANK biegler at September 26, 2013 3:59 PM


I believe I said "most" not "all" so yeah... It's just an opinion, take it or leave it. Anyway, all this back and forth aside...

5 Rounds RX'd


Comment #69 - Posted by: Rob at September 26, 2013 4:37 PM

had to put in low box (10") for assist on OH pistols, rest rx,
5+3OH pistols
fun workout, can't get better without effort.

Comment #70 - Posted by: Sebastian M 44/178/6'2" at September 26, 2013 5:18 PM


10 rounds, modified, pistols(no support), handstand holds, 15ft rope climb

Comment #71 - Posted by: ryan kiddoo at September 26, 2013 5:22 PM

Did the L-rope climb, had to use feet for getting back down.
7 rounds + 2 one-legged OHS

Comment #72 - Posted by: phill 37°21'41"N 118°23'43"W at September 26, 2013 5:26 PM

Handstand push up 5 rep
10 l pull up
10 One-legged overhead squats, PVC pipe 5 rounds

Comment #73 - Posted by: Felipe anselmo at September 26, 2013 5:35 PM

5 Wall walk ups
15 foot Rope climb, 1 ascent
10 One-legged squats
6 rounds + 1 wall walk ups

Comment #74 - Posted by: lucio1928/41/182/95 at September 26, 2013 5:43 PM

Fran for the first time. 7:50.

Before that, back squat 3x5 @ 245#.

Comment #75 - Posted by: Gavin at September 26, 2013 6:43 PM

Did C&J Cindy. Can't find it to record. Used 80% of 1RM. 16:30.

Comment #76 - Posted by: bingo at September 26, 2013 6:44 PM

Handstand walk 10 feet
15 ring jump pullups
10 One-legged squats

20 minutes 11 rounds

Comment #77 - Posted by: Bells at September 26, 2013 7:05 PM

Subbed 5 L Towel Pullups per Rope Climb.

3 Rounds + Handstand walk.

Was really feeling out of shape on this one, and was wasting a lot of time not handstand walking in a straight line.

Comment #78 - Posted by: Alton 34yo/M/5'11"/175lbs at September 26, 2013 7:33 PM

8 plus rope climb. rope climbs were legless up and down.

Comment #79 - Posted by: Jake Kiddoo at September 26, 2013 8:16 PM

3 rounds as Rx'd

Comment #80 - Posted by: Derrick P M/29/6'1/166 at September 26, 2013 8:47 PM

first day of crossfit training today.
i did the following workout inspired by this WOD:
10 incline pushups
5 aussie pullups
10 air squats
did 16 rounds in 20 minutes.

Comment #81 - Posted by: poolee Q at September 26, 2013 9:24 PM

8 rds. Def 3 movements to improve on.

Comment #82 - Posted by: Brent at September 27, 2013 2:48 AM


8 rds rx. I did another rope climb and handstand walk, but I'm pretty sure that they just made the first 8 rx. I didn't have a pole to hold, so I just held my hands over my head for the pistols.
Got some funny looks at the park doing this one.

Comment #83 - Posted by: Brad at September 27, 2013 5:06 AM

4 rounds
-Green band assisted Pistols for One Legged Overhead Squats with PVC pipe
-L-Rope Climb was more like a "V"

Comment #84 - Posted by: Rowan (M/49/5'5"/150) at September 27, 2013 6:06 AM

6.5 rounds
10 - 95lb bar should press
8 - "L" pull-ups
5 - pistols/leg

finished up the last round after the clock. heavy subs, just trying to use the same muscles.

Comment #85 - Posted by: Silas (M/28/6'/175) at September 27, 2013 7:06 AM

wear a helmet next time please.

Comment #86 - Posted by: JB at September 27, 2013 10:26 AM

1 round

Comment #87 - Posted by: myles456 at September 27, 2013 12:43 PM

10 L-pull-ups for rope climb; everything else Rx'd

4 rounds + 3 L-pull-ups

Comment #88 - Posted by: Alex M/23/6'0"/183 at September 27, 2013 1:39 PM

Sub'd 10 hspu for walk, 15 strict pu for rope climb, pistol squats for oh one legged squat.

5 full rounds, +15 hspu and 5 strict pu's

+7.5k run, 32:20.

Comment #89 - Posted by: Simon Boote M/42/80kg/6' at September 27, 2013 2:36 PM

5 rounds + 5 Ring HSPU
Did Ring HSPU instead of HS Walk, used legs coming down rope, used bench for depth on squats, 10 squats each leg per round

Comment #90 - Posted by: Jetté 44/M/5'11"/175 at September 27, 2013 2:51 PM


4rds + 12 pull-ups

Handstand walk 10 yards (Attempt on wall and hold)
15 foot L-rope climb, 1 ascent (15 Pull-ups)
10 One-legged overhead squats, PVC pipe

Lap 5 : 19:59:58 F 12 Pull-ups
Lap 4 : 16:36:13
Lap 3 : 11:51:23
Lap 2 : 07:59:63
Lap 1 : 03:59:29

Comment #91 - Posted by: kalauka at September 27, 2013 10:38 PM

6 rnds @ st. 27

Comment #92 - Posted by: jdisch at September 28, 2013 8:07 PM

Handstand walk, marked at hands rather than where feet hit. Otherwise I would have been going backwards.
Rope climb, had 10 ft rope so did 1 ascent then another half ascent.
One-legged overhead squat, to sitting POS on tire. Can barely do a pistol without PVC.

5 rounds + 10ft rope ascent

Comment #93 - Posted by: Victor 26/175/6'1" at September 29, 2013 1:08 AM

20 min. AMRAP of;

5HSPU, 10shoulder taps, feet elevated
10 band assisted pistols
1 x 15' rope climb

10 RDS+ 5HSPU+ 10 taps+ 5 pistols

Rope in backyard, other fun stuff in basement.

Comment #94 - Posted by: ART/M44/5'5"/150 at September 29, 2013 6:37 AM

Rest Days, Intercostal strain
Être prêt
Soldier for Life

Comment #95 - Posted by: Pete In Sun City at September 29, 2013 2:51 PM


9 rds + 1 pistol

everything Rx'd except on the rope climbs, couldn't get the L position all the way up, I would say leg less is more accurate.

Comment #96 - Posted by: david at September 29, 2013 7:44 PM

15 towel pull-ups com L-sit que mais parecia um Ç-sit. não consigo lançar as pernas para a frente, então parecia que tava numa posição de "sentado"

10 pistol squats

15 bar pull-ups

10 pistol squats

Comment #97 - Posted by: ricardo pedrosa at September 30, 2013 7:55 AM

Subbed 10 x Pullups for rope climb.
Didn't realize it was L-rope climb, did NOT do L pullups.
Overhead squats weren't always quite came forward/sideways a bit.

6 rds + 2m handstand walk

Comment #98 - Posted by: James M/31/5'7"/160lbs at September 30, 2013 12:38 PM

10 rounds

Comment #99 - Posted by: Kevin: M/41/195/6' at October 1, 2013 1:00 PM

7 L - Pullups instead of rope

6 rounds

Comment #100 - Posted by: Ukkrew at October 3, 2013 12:55 PM

6 rounds + 10 yard handstand walk

Comment #101 - Posted by: Mark Salzman at October 8, 2013 4:01 AM


Complete as many rounds as possible in 20 minutes of:
5 Handstand walk climbs
7 foot L-rope climb, 3 ascents
10 One-legged overhead squats, PVC pipe

5 rds + 5 + 1

Completed round 6 in additional 1:20.

Comment #102 - Posted by: Memuc at October 10, 2013 11:42 AM

3rds + 3 yd HSwalk
Still can’t really HS walk, but I tried, definitely the bottleneck

Comment #103 - Posted by: Doug at July 11, 2014 7:24 PM
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