November 16, 2013

Saturday 131116

"Lee"

Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent

Post time to comments.

Lee_Hero_th.jpg

Enlarge image

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

Posted by Pukie at November 16, 2013 5:00 PM
Comments

I hate it when they program this stuff and expect us to have access to more than one bar. Guess that's my next purchase.

Prayers to his family, RIP soldier, thanks for the service.

Comment #1 - Posted by: Gavin at November 15, 2013 5:19 PM

RIP brother.

Comment #2 - Posted by: Drew at November 15, 2013 6:03 PM

#1, just swap the weights out. IMO - it's going to take me 4-5 min per round, so what's an extra 30 seconds per round?

Comment #3 - Posted by: john s at November 15, 2013 6:36 PM

awesome, love the rep scheme

Comment #4 - Posted by: Mel/40m/5'10"/180 at November 15, 2013 8:04 PM

May you Rest In Peace and your family have Peace. Thank you for your service.

Comment #5 - Posted by: Ron at November 15, 2013 9:50 PM

run 400m
5 x 100kg deadlifts
3 x 60kg hang cleans
5 x 60kg push jerks
9 pull-ups
9 dips
15 towel pull ups

5 rnds for time

37.45 min

great workout

Comment #6 - Posted by: Seamus (30/m/183cm/95kg) at November 16, 2013 12:00 AM

What can I substitute for rope climbs? :)

Comment #7 - Posted by: Matt W at November 16, 2013 1:21 AM

M/38/154cm/67kg
DL 145kg, sq cln 60kg, push jrk 60kg & 9 pull ups n dips all reps rxd n rest of workout rxd time 31:10 ( had to change weights in first rd bit too optimistic :)

Comment #8 - Posted by: Matt daly at November 16, 2013 2:44 AM

#5 look at number #4.....towel pull ups.

Comment #9 - Posted by: Greg R at November 16, 2013 4:34 AM

Great example of scaling Seamus.

To those subbing for rope climbs, now that I've got a rope I find that 4 or 5 toes-to-bar would have been a more fitting sub. There's my $0.02

Comment #10 - Posted by: Dave at November 16, 2013 5:20 AM

Done for quality:
3 rounds:
250m run
345# DL
155# squat clean/ push jerk
3 banded muscle ups
1 rope climb
= 15:24

Couch stretch, banded hip extension and overhead mobility before WOD.

Comment #11 - Posted by: AJ M at November 16, 2013 6:16 AM

This WOD just has too many components that don't line up with my equipment or capabilities. So I searched the archives and found another Hero...

"Klepto"

4 Rounds for time of:

27 Box Jumps, 24" Box
20 Burpees
11 Squat Cleans, 105 lbs. (RX was 145)

32:31

This was so difficult for me. The squat cleans zapped every ounce of energy out of me.

Comment #12 - Posted by: EricS M/33/5'10/175 at November 16, 2013 7:33 AM

RIP Lee--thank you for your service

"Lee"
Scaled
5 rounds
400m run
DL 275# 1 rep
Squat clean 115# 3 reps
Push jerk 115# 5 reps
MU blue band assisted
supine rope pull ups from ground 2 reps

39:12

Comment #13 - Posted by: Mike Andridge/43/5'8"/175 at November 16, 2013 7:45 AM

Five rounds for time:
Run 400 meters
1 Deadlift, 235#
3 Squat Clean, 95#
5 Push Jerk, 95#
3 x (1 Chest to Bar Pull-up + 1 Ring Dip)
1 x 15 Towel Pull-ups

29:08 (used one bar and switched weights)

Comment #14 - Posted by: Joe Northside m/35/70"/195 at November 16, 2013 7:45 AM

Fair winds and following seas on your journey warrior!

Comment #15 - Posted by: Apolloswabbie 72" 295# 49 at November 16, 2013 7:50 AM

M/35/6'2"/205

Rx - 37:19

Muscle ups after the push-jerks was a killer!

Comment #16 - Posted by: Matt at November 16, 2013 8:18 AM

37:59 Rx

Comment #17 - Posted by: Matt at November 16, 2013 8:51 AM

34:25 (275lbs/135lbs/135lbs/15 Towel Pull-ups, all others rx)

RIP SSG Dick Alson Lee Jr.

Comment #18 - Posted by: gb 46/m/71"/185# at November 16, 2013 9:19 AM

RIP SSG Lee and may God comfort your family.
Scaled
5 rounds
400m Run
300# DL
135# PWR Clean
135# Push Jerk
3:1 Pull-ups/Dips (9 ea.)
1 17' rope climb

Great time Joe Northside!

Comment #19 - Posted by: Rowan M/5'5"/150/49 at November 16, 2013 9:22 AM

Made up Helen. 11:48.

PR is 11:44. I was on pace for 10ish but I had to sit down on the ground for over a minute because I was so dizzy. T2B and chin-ups from yesterday fried my arms.

All in all a crappy effort.

Comment #20 - Posted by: Gavin at November 16, 2013 9:25 AM

54:30

Scaled to 315 for deadlift and 155 for squat clean and push press. Towel pullups for rope climb and 3 pullups and three dips for each muscle-up. Used the trap bar for deadlift for a change and to see if it felt a bit better on knees and back, it did.

Comment #21 - Posted by: BW at November 16, 2013 9:36 AM

40:00, 3 rounds. 6.7 level for run, very winded after each 400m. 315lb deadlift, stay. 135lb squat clean, dropped and reset each rep. 135 lb. jerk. Go to 145 for both. 3 jumping pullups/dips for 3 mini rounds. 15 leg assisted rope pullups/ feet together squats/ hanging knee tucks.

Comment #22 - Posted by: Elliott Harding at November 16, 2013 9:40 AM

RIP SSgt Lee. All my best to Katherine, and the rest of the family. Thank you for your sacrifice.

Substituted this workout instead:

On the minute, for 15 minutes
155# power clean, 1 rep
10 push ups

Finished with max reps of GHD sit ups in 1 minute.
39

Comment #23 - Posted by: Kevin C. (M/54/5'11"/178) at November 16, 2013 9:48 AM

Gavin- I think you need to cut yourself a break. Didn't you just have the flu a couple of days ago?

Four seconds off PR is great!

Comment #24 - Posted by: Kevin C. (M/54/5'11"/178) at November 16, 2013 9:50 AM

Scaled deadlift to 285 and 135 for squat clean and push press. Finally 3 pullups and 3 dips for muscle-ups.

53:27

Comment #25 - Posted by: David at November 16, 2013 9:52 AM

33:12 rx'd
RIP Lee
Great wod! Love the variety of movements.

Comment #26 - Posted by: Tim S at November 16, 2013 10:29 AM

Rowan - thanks! Did you forget to post your time?

Gavin - I agree with Kevin C., it certainly sounds like you gave it all you had

Comment #27 - Posted by: Joe Northside m/35/70"/195 at November 16, 2013 10:48 AM

205/115/115/'jump' ring muscle ups = 32.13

Love Crossfit - thanks for your service and ultimate price Lee

Comment #28 - Posted by: jw at November 16, 2013 11:10 AM

Scaled the DL to 315 and the squat clean/push jerks to 135. did a row instead as I've been running a lot and needed a switch up.
5 rounds for time:
400m row
1 DL 315#
3 squat clean 135#
5 push jerks 135#
3 ring MU
I rope climb (legless)
Time: 26:30

Comment #29 - Posted by: Matt H. 28/148/5'7 at November 16, 2013 11:36 AM

RIP Lee
28:20 RX'd

Comment #30 - Posted by: Brandon at November 16, 2013 11:53 AM

Five rounds for time of:
Run 400 meters
115 pound Deadlift, 1 rep
115 pound Squat clean, 3 reps
115 pound Push jerk, 5 reps
10 pull-ups
15 foot Rope climb, 1 ascent
40:00

Comment #31 - Posted by: Mür at November 16, 2013 11:56 AM

37:48 as Rx'd
RIP soldier!

Comment #32 - Posted by: Jetté 44/M/5'11"/175 at November 16, 2013 12:03 PM

38:42
Scaled each muscle up: 3 pull ups +3TRX dips,
171# deadlift, 55# squat cleans and push press, ran on man-powered treadmill (much harder than regular tm!)

Comment #33 - Posted by: Shelley F/43/5'2"/114 at November 16, 2013 12:18 PM

Scaled for 46yr old guy

5 rounds

400m row
1 315 # DL
3 155# squat cleans
5 155# push jerks
3 MU
1 rope climb

24:15

Comment #34 - Posted by: John Kacik at November 16, 2013 12:31 PM

So sad about Mr Lee..too bad most of us arent manly as the military are..weight lifing aside...they are true beasts..
First time I am going to try this workout..New to cross fit..look at it but dont do it..
Questions..what is the RXD?
do you have to do it in this order and can you do for example a deadlift 5 times to get it out of the way? resting between reps?
I will post my times after if I dont end up in the hospital..haha thanks

Comment #35 - Posted by: Aglaroth at November 16, 2013 12:48 PM

Will tackle Lee tomorrow. Today I did an awesome WOD at a local park:

I'm calling it "Arcadia" - 49:10
21/15/9
HSPU
Squats
Pull-ups
Alternating DB snatch (35#) R/L = 1
Double Unders
Toes to Bar
Burpees
1200/800/400M run (w/ 35# DB on shoulders)

Comment #36 - Posted by: Will at November 16, 2013 12:59 PM

M/41/6-01/222

33:20 as Rx'd

Tough but worth it. Several members of Crossfit Off The Grid did this wod together.

Comment #37 - Posted by: Dennis at November 16, 2013 1:13 PM

Nice work Dennis! Great to throw down.

M/24/5'9''/185

27:05 as Rx'd

Comment #38 - Posted by: Joe at November 16, 2013 1:28 PM

For Staff Sergeant Lee and his family

Five rounds, modified Pack women
Run 400 meters
1 Deadlift, 135
3 Squat Clean, 65
5 Push Jerk, 65
9 Pull-ups 9 Dips (sub for 3 MU)
5 Toes to Bar (sub for rope climb)

29:23

Comment #39 - Posted by: Glorybelle (F/44/5'5/135) at November 16, 2013 1:51 PM

1/3 of cycle 41 done. RXd "Lee" up to 4 rounds because the 5th round would of been overkill for me. Subbed rope climbs for 15 rep v bar pull ups but I was more glad that i was able to do 185lb squat cleans and jerks. I believe my hip/leg warm ups on the hack squat, power squat, and hip machine helped out.

Comment #40 - Posted by: Franiel at November 16, 2013 1:55 PM

255lb deads, 135lb squat cleans and push jerks, all else as Rx. 30:27

Comment #41 - Posted by: Kelly at November 16, 2013 2:28 PM

Run 400 meters
110kg Deadlift, 1rep
50kg Squat clean, 3rep
50kg Push jerk, 5rep
3x 3pull-ups+1ring-dip(substituto de muscle-ups)
15x towel pull-ups(substituto rope climb)
fiz 3rounds em 27min03seg

Comment #42 - Posted by: ricardo pedrosa at November 16, 2013 3:04 PM

Run 400 meters
110kg Deadlift, 1rep
50kg Squat clean, 3rep
50kg Push jerk, 5rep
3x 3pull-ups+1ring-dip(substituto de muscle-ups)
15x towel pull-ups(substituto rope climb)
fiz 3rounds em 27min03seg

Comment #43 - Posted by: ricardo pedrosa at November 16, 2013 3:06 PM

First time for this workout and very new to crossfit..

400 met run
325 lb dead (not real hard)
175 clean squat (moderate)
175 then 155 push jerk (hate them)
3 Muscle ups (easy)
15' rope climb (moderate)

Being new to this I had to keep myself in check. Now that I know what to expect I can work on poundages.

5'11" 168 Male 47
39:40

have to run 100 feet to go back and forth between treadmill, squat rack and pull up bar for muscle ups..joy

Comment #44 - Posted by: Aglaroth at November 16, 2013 3:13 PM

34:05 Rx'ed

26/M/6'00"/215lbs

Comment #45 - Posted by: Casey at November 16, 2013 3:28 PM

Did jumping muscle ups
The rest as Rxed
36:45

Comment #46 - Posted by: Erick M/37/220/6'2" at November 16, 2013 3:52 PM

@John Kacik - I would take that anyday ... not just for a 46 yr old guy.

Scaled 5 rounds
400m treadmill
1 315# deadlift,
3 115# squat clean
5 115# push jerk,
9 pull ups/9 dips
15 trouser pullups

Yes, I said trousers. I forgot a towel to bring to my gym and I used a pair of Dockers that was in lost and found for the rope. Yes, I looked ridiculous.

30:55

Comment #47 - Posted by: Mike M m/38/5'9"/185 at November 16, 2013 4:11 PM

F/52/5'6/118
Have to push things back a day.
Strict pull ups 34 in 5:00
1 hour kenpo

Comment #48 - Posted by: D.S. at November 16, 2013 4:18 PM

M/35/180/5"8"
Two hrs of bjj kind of taxed my hips and legs but wanted to go for it anyway.

.25 treadmill
345 dl - 1
155 sq cln - 3
155 press - 5
Subbed 20 pullups and 20 ring dips for the mu and rope climb

BRUUUUTAL! 33.06

Glad I did it though

Comment #49 - Posted by: JBS at November 16, 2013 4:36 PM

Rest in peace Staff Sergeant Lee.
May God bless your family.

Modified as follows:
Used my iron set for dead lifts
OLY bar and bumpers for squat cleans and
push jerks

5 Rounds
Run 175 meters downhill then 125 uphill
1 dead lift 230#
3 squat cleans 95#
5 push jerks 95#
3 jumping muscle ups ( 1 foot box)
Run 50 meters uphill to tree that holds my rope
1 rope climb 15'
20:01

Comment #50 - Posted by: ChuckB 55/5'11"/155 at November 16, 2013 4:38 PM

M/29/5'9"/192

5 RFT of
Run 400 Meters
1 deadlift 305# deadlift
3 squat clean 135#
5 push jerks 135#
3 muscle ups
15 pullups

Time: 37 ish
watch kept going

Comment #51 - Posted by: JiRV101 at November 16, 2013 4:48 PM

M/29/165/6'0"

Everything RX'd except push jerk which was at 155

32:06

Should have been a bit faster but had to set up a separate bar during the WOD for the push jerk.

Comment #52 - Posted by: James Bobo at November 16, 2013 5:10 PM

Thank you for your service sergeant Lee.

400 m run
260# dead lift
140# squat clean
140# push jerk
3 ugly muscle ups
Versa climber 20 reps

24:45 grrr

Comment #53 - Posted by: hillbilly M/31/5'11''/175 at November 16, 2013 5:20 PM

400 met
325dead
175 cleansquat
175/155 pushoverhead
3 muscle ups
rope 15 feet
39.40
Walked 100 feet at least between the treadmill and squat rack
fist time on this new to crossfit
Male/47/ 5'11" 168

Comment #54 - Posted by: Aglaroth at November 16, 2013 5:28 PM

question please..
what is RXD?
Pood?
a lot of terminology I don't know
thanks for the help

Comment #55 - Posted by: Aglaroth at November 16, 2013 5:30 PM

Forgot to post my time: 30:39. Thanks Joe Northside!

Comment #56 - Posted by: Rowan M/5'5"/150/49 at November 16, 2013 5:36 PM

24:49 as Rx'd

Comment #57 - Posted by: phill 37°21'41"N 118°23'43"W at November 16, 2013 5:38 PM

Aglaroth

RxD is prescribed.

1 pood is about 35lbs and is an archaic Russian scale of measuring wright usually associated with kettle bells.

Comment #58 - Posted by: aemory at November 16, 2013 5:49 PM

Modified/Scaled for my CoCr & Polymer Knee
Three rounds for time (with one bar) of:
400m row
295lb Deadlift: 1 rep
135lb Power Clean: 3 reps
135lb Push Press: 5 reps
3 Muscle-ups
5 Rope Pull-ups
22:29
Être prêt
Soldier for Life
M/56/6’/215

Comment #59 - Posted by: Pete In Sun City at November 16, 2013 7:31 PM

Runs were 500m; DL scaled to 335; SC and PJ at 175; otherwise, rx'd. Used 1 bar.

34:33.

RIP.

Comment #60 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at November 16, 2013 7:38 PM

29:45 scaled DL to 305, P Jerks 2-3@185 3-5 @ 155

Comment #61 - Posted by: Jake Kiddoo at November 16, 2013 7:45 PM

M/24/185#
135# squat clean and push jerks. everything else RX.
34:40
Just learned muscle ups friday. (its sunday in guam) and did 15 for todays WOD.

Comment #62 - Posted by: Brent Fallon at November 17, 2013 12:29 AM

modified and scaled:
3 minute hard jump rope
225 lb deadlift x 5
135 lb clean x3
135 lb push jerk x3
9 dips
9 pull ups
5 toes to bar

Comment #63 - Posted by: Justin Colvin at November 17, 2013 6:39 AM

32:08 scaled.

4 rounds
400 m
130kg dl x1
60kg ss x3
60kg pj x5
9 chins
9 dips
10 rope pullups +1 each round.

Comment #64 - Posted by: Anders 26y,73 kg,179 cm at November 17, 2013 8:03 AM

modified
5x
400m row
120kg deadlift
60kg 3
60kg push jerk 5
15 PUs
15 dips
15 squat

40 minutes

Comment #65 - Posted by: marc 43/200/6' at November 17, 2013 8:12 AM

By the way, it would be great if there was a note on the wods saying something like for example "if scaled, aim for around 150% of bodywieght" etc.

since for example 345lbs pound dl and 185lbs SC may not be very much for a guys weighing around 190 lbs but for me and even lighter guys its more than twice my body weight dl and more than my weight SC. it's kinda hard to know how to scale but still getting the training that the wod was designed to give.

Comment #66 - Posted by: Anders 26/M/179cm/73kg at November 17, 2013 8:58 AM

42:02

Comment #67 - Posted by: myles456 at November 17, 2013 12:05 PM

5rft
400 m run
255 DL x1
135 Squat Clean x3
135 Push Jerk x5
Bar Muscle up x3
Pull up into toes to bar x5

28:50

Great workout.

Comment #68 - Posted by: DanA at November 17, 2013 1:37 PM

Workout and a half

A little under 45 minutes
315# DL
135# cleans, jerks
10 pull-ups/ rope climb

Comment #69 - Posted by: Silas M/28/175/6' at November 17, 2013 2:59 PM

As rx'd
31:34

Comment #70 - Posted by: Troy at November 17, 2013 3:59 PM

400 meter run
Deadlift 315/1
Clean 155/5
Jerk 155/5
9 pull ups
9 dips
5 rope pull ups

5 rounds - 29:30

Comment #71 - Posted by: Dave 31/6'/180 at November 17, 2013 4:51 PM

5 rounds...
300 M row
1 115# Deadlift
3 115# Clean
5 115# Push Press
5 Pull ups
5 Dips
17:55
Good Workout
then
50 Weighted Sits

Comment #72 - Posted by: dyagg at November 17, 2013 6:02 PM

Five rounds for time of:
row 400 meters
265 pound Deadlift, 1 rep 120kgs
125 pound Squat clean, 3 reps 56kg
125 pound Push jerk, 5 reps 56kg
3 pull ups+ 3squat MU (ring 1,50m)
15 foot Rope climb, 1 ascent
37:20

Comment #73 - Posted by: lucio1928/41/182/95 at November 17, 2013 6:20 PM

Is there a tutorial for band assistance muscle ups? Its how I learned to do pull ups....I have rings I'm just not strong enough

Comment #74 - Posted by: ryan brown at November 17, 2013 6:27 PM

M/23/5'11"/191

36:08.13

Only one bar, thus a lot if time wasted changing weight. Did 15 pull ups for rope ascent. Bar muscle ups. Treadmill.

Comment #75 - Posted by: MilesForks at November 17, 2013 7:51 PM

27:58

Comment #76 - Posted by: DLW M/47/176lbs/6'0" at November 18, 2013 1:20 AM

JV @ 2.0
17:42
Dropped all squat cleans. Went right into 5 jerks on third clean.

Comment #77 - Posted by: Jeff & Charity @ CF Snohomish at November 18, 2013 9:16 AM

RIP

Scaled at 300/135 deads/cleans/jerks:

27:01

Comment #78 - Posted by: james.patrick [M/51/66"/135] at November 18, 2013 12:09 PM

As rx'd, 26:49.

Tough but fun. Push jerks were the toughest - I did them unbroken b/c I did not want to have to pick the bar up a second time. So my plan for each round was 1 DL + 2 squat cleans, then take a breather. Then the last squat clean + 5 push jerks. Muscle-ups and rope climbs went pretty well today. Tried to push it on the runs and take a more controlled pace on the rest. Splits were ~ 4:40 / 5:00 / 5:50 / 6:00 / 5:20.

Comment #79 - Posted by: Mel 40/m/5'10"/180 at November 18, 2013 12:54 PM

31:02rx

Comment #80 - Posted by: Kri$ at November 18, 2013 1:20 PM

17:09 @ Cfs

Comment #81 - Posted by: Jdisch at November 18, 2013 5:17 PM

42:20 335 lb. dead lifts 155 lb. squat clean

Comment #82 - Posted by: Pacers at November 18, 2013 9:21 PM

M/23/185

As Rx 45:00

Comment #83 - Posted by: Maxime at November 18, 2013 9:41 PM

5RFT;
400m treadmill
275# DDLFT X1
135# PC X3
135# PJ X5
(All in basement)


MU X3 (garage)
15' rope clm x 1 (backyard)
24:29

Comment #84 - Posted by: ART/M45/5'5"/150 at November 19, 2013 2:38 AM

SEMPER FI!

Comment #85 - Posted by: ART/M45/5'5"/150 at November 19, 2013 2:39 AM

35:31
w/some mods
DL - 315#
Cleans - 2, drop, then 1 right into Push Jerks
MUs - F,1,F..1,F,F..1,1,F..2,F..F,F,F
Rnd 1 - 7:11
Rnd 2 - 6:06
Rnd 3 - 7:16
Rnd 4 - 7:44
Rnd 5 - 7:11

Comment #86 - Posted by: PW56 at November 19, 2013 8:13 AM

M/30/6'3"/200

29:20

Subbed run with 400m C2 rowing machine @ max resistance, otherwise as rx'd.
Pukie at the end, brutal...

Comment #87 - Posted by: Mongo at November 19, 2013 10:26 AM

rx'd-failed-37:30
failed the 5th rep of deadlift(2attempts) and on final set of push jerk failed 5th rep-

RIP Lee

Comment #88 - Posted by: bowman 35/M/5'8"/170 at November 19, 2013 11:26 AM

22:30. @anders. Doesn't matter your body weight. I'm 165 and had no problem w any of the weights but slow on the runs. It depends on what you are good at. Don't use bodyweight as an excuse to not try and be better at movements.

Comment #89 - Posted by: Brody at November 19, 2013 8:11 PM

RIP and thank you for your service, SSG Lee.

33:05
400m run
345lb deadlift
3X165lb SC
5X165lb PJ
3X(3+3) pullups and dips
15 towel pullups

Comment #90 - Posted by: N. Becker 29/M/5'11''/185 at November 20, 2013 8:04 AM

26:32 RX

Comment #91 - Posted by: Pat Dwyer at November 20, 2013 5:45 PM

RIP SGT and God bless your family

5 rounds of
400m
1-DL@ 285
3 power cleans @ 160
5- jerks@ 160

12/12 pullups/ dips

26:55

Comment #92 - Posted by: Kevin McClellan 52 at November 20, 2013 5:46 PM

34:55

Used 135# for squat cleans & push jerks
Subbed 5 towel pullups for rope climb (should have done more)
Ran an extra 250m each round (650 m each round)

M/22/5'10/177

Comment #93 - Posted by: Dave at November 21, 2013 6:34 AM

43:00
315 DL
175 Sq Clean
175 Push Jerk
12' Rope Climb x2

Comment #94 - Posted by: Dykeshow M/31/6'4"/240 at November 22, 2013 8:11 PM

45/m/176cm/73kg

Five rounds for time of:
800 meters Elliptical (no hands)
140 kg Deadlift, 1 rep
60 kg Squat clean, 3 reps
60 kg Push jerk, 5 reps
3 Muscle-ups
5 x (1 K2E + 1 pull-up)

24:36

800m Elliptical took about 1:30 in round 1, similar to the time I need for a 400m run in a WOD. Good push jerks today (unbroken) and MUs unbroken too.

Comment #95 - Posted by: Memuc at November 24, 2013 9:00 AM

Five rounds for time of:
row500 meters
285 pound Deadlift, 1 rep
135 pound Squat clean, 3 reps
135 pound Push jerk, 5 reps
3 Muscle-ups
15 jump pullups

22:58 subs b/c of L knee bothering

Comment #96 - Posted by: Bells at November 24, 2013 9:01 AM

5 rounds
Run 400 mts
Dead lift 315lbs x1
Cs 185lbs x3
Pj 185lbs x5
Mu x3
Rope climb 12 ft
34:56

Comment #97 - Posted by: jairo job at November 24, 2013 1:15 PM

M/31/5,8/185

35:44

DL at 315lbs

Comment #98 - Posted by: David at November 25, 2013 8:44 PM

5 rounds for time of:

Dumpster Sprint
3 Deadlifts
10 PVC Overhead Squats
1 Rope Climb

EP 12:02 (85)
Master P 11:25 (135)
Ricky 3:10 (165) - 2 rounds
Erika 4:00 (75) - 2 rounds
Ray 4:43 (185) - 2 rounds
Connor 9:02 (155)
Alison 9:18 (145)
Katie 10:21 (row/145)
Aaron 10:42 (65)
Jacqueline 11:12 (135)
Amanda 11:47 (105)
Jason 6:53 (185^)
David 6:52 (135) pvc^
James 8:28 (24kg)
Bubs 8:28 (145)
Jen Jen Jen 8:53 (55)
Josh 9:19 (105)
Tara 9:38 (95)
Mama V 10:19 (85)
Mrs Pip 10:43 (135)
Mrs Carey 11:13 (135/lay down)
Mr Carey 11:18 (185)
Mr Wonsil 11:47 (185)
Collin 6:15 (155) -in season
JZ 6:45 (155)
Carter 10:00 (16k/half rope climb)
Kyle 11:13 (115)
Wendy 13:04 (135/lay down)
Pudge 12:58 (115)

Comment #99 - Posted by: Champions Club at November 26, 2013 11:54 AM

M/28/165

5 rounds:
400m run
315 DL x 1
135 Squat-Clean x 3
135 Push-Press x 5
Bar muscle-up x 2
Towel Pull-ups x 10

~ 45 minutes

Comment #100 - Posted by: Y. Zhou at November 29, 2013 9:14 AM

38:55 RX

Comment #101 - Posted by: Jason W at December 5, 2013 1:09 PM

M/33/5'7"/168
D/L 315
Clean 175
PJ 175
30:51

Comment #102 - Posted by: Mark Salzman at December 6, 2013 6:23 AM

53/m/186

No disrespect, but scaled.
315 DL/ 155 SC/PJ, last 2 rds sans run.
35:14
God Speed young man

Comment #103 - Posted by: denob at December 6, 2013 10:32 AM

RIP Sir

runs on treadmill
315# dl
135# sc & pj
1 strict cu & dip per mu
10 jump rope pu per climb

35:22

m/42/5'8/242

Comment #104 - Posted by: phat boi at December 17, 2013 1:02 PM

CFWUx3 (no pull-ups or dips)
BWU

1:05:18

Runs on treadmill
DL, 225 lbs.
SC and PJ, 85 lbs.
Developmental MU
subbed 15x rope PU for RC

Rest easy, Staff Sergeant...

Ernest 43/M/61"/168

Comment #105 - Posted by: twiki2 at December 24, 2013 3:38 AM

Did pull-ups before the WOD

5 rounds for time:
Run 400m
1 x 80kg deadlift
3 x 40kg squat clean
5 x 40kg push jerk
1 muscle up with blue band
1 pull up

29:05

Comment #106 - Posted by: Matt W at January 9, 2014 3:58 AM

CFWUx2
Burgener
DL 20kgx5 65kgx5 95kgx3 95kg+95lbsx1
1:11:24
DLs 332 (90lb+110kg) rd 1,2,3 299 (90lb+95kg) rd 4,5
85kg Sqcl
85kg 2 reps PJ 80kg 3 reps each rd

Comment #107 - Posted by: Doug at August 19, 2014 5:11 PM
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