February 8, 2014

Saturday 140208

3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

Post time to comments.

Enlarge image

CrossFit Lifeforce.


"Crazy-Time Power Cleans" with Jesse Ward - CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at February 8, 2014 5:00 PM
Comments

Re: the video. The only thing better would have been another medball landing on that guy while he was down. He's lucky they all cleared him.

Comment #1 - Posted by: Gavin at February 7, 2014 5:39 PM

Hey abs, we've been through a lot, right? Through thick and thin? Peas in a pod and all that? Best friends, you know?

Because I have some bad news...

Comment #2 - Posted by: buffedout at February 7, 2014 6:22 PM

Bet the mayor of "PR City" hasn't even seen crack.

Comment #3 - Posted by: Prolix at February 7, 2014 6:43 PM

Love this box been there before!!! GREAT place and solid community that welcomed me in nothing but coolness.

Comment #4 - Posted by: Kyle at February 7, 2014 7:15 PM

4:56 ...a concerted effort to remove the "D" from the "V"...

Comment #5 - Posted by: swdhj at February 7, 2014 7:15 PM

Keep those coming, excellent training video, thank you

Comment #6 - Posted by: Mark at February 7, 2014 7:58 PM

Great to see some of these training videos back. Hasn't been enough of them! Awesome

Comment #7 - Posted by: Jon at February 8, 2014 12:53 AM

Great video!

Comment #8 - Posted by: Kevin W at February 8, 2014 3:20 AM

27:49 subbed kipping pull ups and regular sit ups

Comment #9 - Posted by: Tyler Scott at February 8, 2014 4:13 AM

31:39
5 lb power snatches 21
12 pull ups
27 ghd
Per round

Comment #10 - Posted by: gf at February 8, 2014 4:16 AM

Scaled heavily: 3 RFT
15 reps - 95# power snatches
25 L Pull-ups (knees tucked)
25 GHD sit-ups (1 hand to ground)
35:37
I could have pushed my snatches along a little (not much...) faster but I took a little extra time to really focus on form and technique.

Comment #11 - Posted by: NateA M/32/6'3"/205 at February 8, 2014 4:33 AM

Scaled all

Air squat / air pushup / situp

Same set / rep

16:33

Comment #12 - Posted by: thee12for12 at February 8, 2014 4:52 AM

26:16 rx'd

L pull-ups killed me.

Comment #13 - Posted by: Mike B. at February 8, 2014 5:28 AM

M/29/72kg

Time: 28:50
Scaled power snatch @ 30kg
No GHD subbed decline bench sit ups, feet anchored.

Comment #14 - Posted by: Simon Murray at February 8, 2014 5:48 AM

28:14 RXd. Main site has been hardcore lately. Who is doing the programming? My guess is wild Dave Castro. Anybody wanna tell me who to thank for these beatings?

Comment #15 - Posted by: Fletcher/M/42/75"/220 at February 8, 2014 5:54 AM

L-pull-ups ? Umm, no excuse sir!

55lbs power cleans X 21 (bad form in overhead weights caused two of my ruptured disks do I'm easing back into these)
27 Gravitron pull-ups
27 Abmat sit-ups

26:30

M/42/5'10"/207

Comment #16 - Posted by: OldMarine at February 8, 2014 6:36 AM

Abs still in bits from last lot of GHD's so did a chipper today instead:
20 x hang cleans 95lbs
30 x T2B
20 x SDHR 95lbs
30 x box jumps
20 x Thrusters 95lbs
30 x burpees
20 x back squats 95lbs.

19:28

Comment #17 - Posted by: Justin at February 8, 2014 6:43 AM

Holy cow! Did I just say power cleans? Man am I smoked!

3RFT:

55# power SNATCH , 21 reps
27 Gravitron pull-ups
27 Abmat sit-ups

26:30

Hey Bingo, or any other OG, if my shins are bleeding, is that good or bad?

- Scott Willette

Comment #18 - Posted by: OldMarine at February 8, 2014 6:46 AM

31:39
5 lb power snatches 21
12 pull ups
27 ghd
Per round

Comment #19 - Posted by: gf at February 8, 2014 6:46 AM

M/43 - good form on all - 37:15 with 65#
LOVE XFIT!

Comment #20 - Posted by: jw at February 8, 2014 6:55 AM

Not today...did 1 round in less then 10min...but my head wasn't at the workout...probably tonight will train a little bit more...

Comment #21 - Posted by: Bruno N. at February 8, 2014 7:19 AM

24:47 with "The Porch" weights, not such a good day it seems...

Comment #22 - Posted by: Koen at February 8, 2014 7:33 AM

80# Power Sn@tch
GHDs on 24" box w/ feet hooked, two-hand touch to floor

26:05

Comment #23 - Posted by: Joe Northside m/35/70"/195 at February 8, 2014 7:34 AM

Scaled...
snatches to 95lbs and
L-PU to strict PU
31:48

Comment #24 - Posted by: Denny (m/30/5' 11"-182/180-82) at February 8, 2014 7:41 AM

M/30/5'8"/150

Subbed...

3 rounds for time of:
30 pound Dumbbell snatch, alternating, 21 reps each arm
27 L Pull-ups
27 Sit-ups

26:23

Comment #25 - Posted by: porffenton@gmail.com at February 8, 2014 7:48 AM

M/26/6'/180#

3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

30:45

EAT
SLEEP
TRAIN
REPEAT

Comment #26 - Posted by: Przemek at February 8, 2014 8:08 AM

3 rounds for time
55# power snatch 21 reps
27 knee tuck pull ups
10 ghd sit ups
17 abmat sit ups

22:13

Comment #27 - Posted by: Mike Andridge/43/5'8"/175 at February 8, 2014 8:11 AM

21- power snatch 115#
27 L-pull up - knees tucked
27 GHD Sit ups

20:32

Comment #28 - Posted by: Tye at February 8, 2014 8:15 AM

results filtered

Comment #29 - Posted by: Mike Andridge/43/5'8"/175 at February 8, 2014 8:22 AM

27:14 no mods

Comment #30 - Posted by: KGull at February 8, 2014 8:43 AM

3 rounds:
21 KB single arm snatch @24kg
27 L-sit pull ups
27 Plate overhead situps @20kg

20+ mins 30/m/72kg

Comment #31 - Posted by: Banners at February 8, 2014 9:08 AM

20:39 subbed assisted pullups and regular situps.

Comment #32 - Posted by: Rachel at February 8, 2014 9:12 AM

38 min.... it was hard and horrible!

Comment #33 - Posted by: Greg at February 8, 2014 9:15 AM

95# snatch, and strict pullups instead of L's
32:30

Comment #34 - Posted by: Will (M/42/175/71") at February 8, 2014 9:17 AM

27:50 rx

Comment #35 - Posted by: gb 46/m/71"/185# at February 8, 2014 9:26 AM

Jesse Ward does a great job in that video on power cleans. I really liked the drills and the cues he gave his athletes. Great energy and phrasing too. Good coaching.

Comment #36 - Posted by: Nic at February 8, 2014 9:30 AM

37:14 rxd.

Struggled through it. I probably shouldn't have went heavier on the last couple of squat clean wods. L pull ups with GHD is brutal. I was hoping for under 30 min, props to those who did.

Comment #37 - Posted by: Dave 31/6'/180 at February 8, 2014 9:45 AM

41:48

Comment #38 - Posted by: Pacers at February 8, 2014 9:57 AM

32:35 85#

Comment #39 - Posted by: Brent L at February 8, 2014 10:05 AM

75 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

30:24

Strict, full range L pull-ups really slowed me down.

Comment #40 - Posted by: Kevin C. (M/54/5'11"/176) at February 8, 2014 10:07 AM

3 rounds for time of:
75 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

30:24

Comment #41 - Posted by: Kevin C. (M/54/5'11"/176) at February 8, 2014 10:08 AM

30:24, with 75#

Comment #42 - Posted by: Kevin C. (M/54/5'11"/176) at February 8, 2014 10:09 AM

21:44 knees bent pull ups

Comment #43 - Posted by: Jake Kiddoo at February 8, 2014 10:09 AM

OldMarine- that is why I wear long socks! You are doing well by keeping the bar close to your shins.

Joe N- nice job!

Mike Andridge- don't feel bad, it took me three tries to get mine through the filter today. Good on your workout!

Comment #44 - Posted by: Kevin C. (M/54/5'11"/176) at February 8, 2014 10:13 AM

24:27
tuck knee pull-ups

Comment #45 - Posted by: phill 37°21'41"N 118°23'43"W at February 8, 2014 10:16 AM

33:08 at 95

Ug!

Comment #46 - Posted by: james.patrick [M/51/66"/135]-'06 at February 8, 2014 10:22 AM

M/20/70"/175lbs

20:46
Knee tuck pull-ups

Just starting snatching Tuesday... Long way to go.

Comment #47 - Posted by: Mike Lawless at February 8, 2014 10:27 AM

james.patrick- great effort at 95#. Wasn't that fun?

Comment #48 - Posted by: Kevin C. (M/54/5'11"/176) at February 8, 2014 10:34 AM

19:20
subbed to strict pull ups but everything else was rx'd

Comment #49 - Posted by: Logan Southard M/155/19/5'6" at February 8, 2014 10:39 AM

Pack:

15 power snatches @ 65lbs: 7:15, 7:06, 6:53
27 pullups: 3:10, 4:33, 4:23
21 abmat situps: 1:10, 1:09, 1:58

Round 1: 11:35
Round 2: 12:48
Round 3: 13:14

Total: 37:37

First time ever doing power snatches. Didn't rush it.

Comment #50 - Posted by: Brad B 34/m/6'2"/170 at February 8, 2014 10:50 AM

That was humbling....

Comment #51 - Posted by: Josh C at February 8, 2014 11:02 AM

29:21

Comment #52 - Posted by: B. Rhaly at February 8, 2014 11:05 AM

My birthday WOD!
30:19 - and smoked...
The pull-ups went from "L" to knee-tuck and by the last bit of the last round they were dead-hang and broken.

Comment #53 - Posted by: fargingbastige (M/47/6'0"/195) CrossFitter since 1 May 2012 at February 8, 2014 11:10 AM

21:25, 2 rounds only, but proud of it
95 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

Comment #54 - Posted by: Gabor at February 8, 2014 11:23 AM

27:33 subbed ctb pull ups

Comment #55 - Posted by: Sue Ady F/45/135 at February 8, 2014 11:28 AM

First snatches since hand surgery so mod as follows.
95 for 1st round, then dropped to 75
21 L pullups and 21 ghd's on tire at st. 9

Comment #56 - Posted by: ScottMacArthur at February 8, 2014 11:41 AM

Forgot my time. 27:45

Comment #57 - Posted by: ScottMacArthur at February 8, 2014 11:42 AM

Great workout! Scaled snatches to 95lbs
22:46

Comment #58 - Posted by: SteveO at February 8, 2014 11:44 AM

21:58 Rx'd

Comment #59 - Posted by: Cary at February 8, 2014 11:47 AM

That was rough. Scaled this one. Did 85 lbs on Snatches as that was my first time ever doing them. Also, only had a gravitron available for pull ups and that wouldn't work for L pull ups, so I did knee tucked pull ups hanging from the bar on the power rack. No way I could've done L pull ups with GHD situps. And yes, I'll admit that toward the end of the second set of pull ups, my feet started touching the floor, so I guess I cheated a little. Did GHD sit ups on the balance ball with feet hooked under 100 lb dumbbells. Both hands to the floor.

3 Rounds:

21 Snatches 85 lbs
27 Pull Ups (Knees tucked)
27 GHB Sit Ups

29:34

Comment #60 - Posted by: Trent M. 34/M/5'10"/180 at February 8, 2014 12:01 PM

Traveling today...no access to bar, weights or GHD. So...

4 RFT
400m run on treadmill, 2% incline
50 squats

16:34

Brutal at 6000' altitude!

Comment #61 - Posted by: Jim R/51/5'8"/160 at February 8, 2014 12:12 PM

1 round - 12:04
ring pullups

1st time on abmat-cramped up. "weak"

Comment #62 - Posted by: mike vinson 46/5'8"/215 at February 8, 2014 12:27 PM

20:49 Sub chest to bar
Two hand touch ghd
Rx weight

Comment #63 - Posted by: kri$ at February 8, 2014 12:34 PM

scaled to

21 snatches @ 35kg
20 L pull ups
27 sit ups (no ghd machine)

21.51

m/30/74kg/1.73m

Comment #64 - Posted by: ady992 at February 8, 2014 1:05 PM

3 Rounds for time:
21 Powersnatch w/ 55#
27 L-pullups (strict!)
27 GHD situps

Time: 23:37

Also did 90 minutes of fluid power yoga and ran 2 miles on treadmill.

Comment #65 - Posted by: Jill/F/5'2/100 lbs at February 8, 2014 1:06 PM

19:42

scaled snatches to 65# due to my inexperience with the movement

scaled GHDs to strict butterfly ab mat SU

Comment #66 - Posted by: Robert - 30/m/5'10"/160# at February 8, 2014 1:12 PM

31:55

115# power snatch... broke into 3s mostly staying very disciplined on form as i'm a little apprehensive of high rep snatches.
18 L pull ups, remaining kipping
regular sit-ups

Comment #67 - Posted by: JFM at February 8, 2014 1:19 PM

30:18 Rx

Comment #68 - Posted by: Carlos Egurrola at February 8, 2014 1:24 PM

"The porch" 32 min. Just wanna say great job to those in the 20s and 30s for time. Thanks for posting and being honest. I'm in the same boat and it helps seeing people working hard and busting it.

Comment #69 - Posted by: Drew at February 8, 2014 1:38 PM


33:43 as rxd

Comment #70 - Posted by: Kevin McClellan 52 at February 8, 2014 1:44 PM

20:50 RX

Comment #71 - Posted by: Nicholas (M/28/5'10"/180) at February 8, 2014 1:45 PM

24:50 rx'd snatches, did regular pull-ups not L

Comment #72 - Posted by: rgrP M/42/5'8"/174 at February 8, 2014 1:45 PM

36:11 Rx'd

I need to stop fearing rhabdo and push myself a little bit harder on GHDs. Underestimated my abilities on L-pulls; shouldn't have broken them up so much. Snatches were exactly what I expected--a slog.

I was also hungover. A bad idea on any workout day, but a horrible idea today.

Comment #73 - Posted by: buffedout at February 8, 2014 1:47 PM

37M/195#/5'11"

Rx'd Power Snatch
Scaled L-Sit pull ups w/ L's and Tuck's
No GHD, did Abmat Straight Leg Situps

Time: 27:54 Yowzzza!

Comment #74 - Posted by: dustin at February 8, 2014 1:59 PM

3rd wod today, so I scaled back the reps a bit.
15 snatch, 21 L-pull and GHD.
24:27

Comment #75 - Posted by: Matt von L (27/m/6'0"/190) at February 8, 2014 2:37 PM

25:34
Scaled weight on snatch 95lb
After by 3rd rnd the snatch I was doing got sloppy. But I soldiered through to finish.

Comment #76 - Posted by: Brad h m/33/175/71" at February 8, 2014 2:44 PM

Modified for rot cuff impeachment
3RFT
115# power cleans 21x
L-pull ups 27x
Ghd sit ups 27x
22:49

Comment #77 - Posted by: Stacey 39/6'2"/180 at February 8, 2014 2:58 PM

21 95# power snatch
15 bent knee pull ups
27 sit ups..
23:51
Hats off to those how did it as rx'ed that was tough

Comment #78 - Posted by: Chad d at February 8, 2014 2:59 PM

28:15

21 power snatch 115#
27 L pull-up
27 ab-mat sit up (i got no GHD) :(

Comment #79 - Posted by: Luis Seceñas at February 8, 2014 3:03 PM

95 lbs power snatch, 21 reps
L-pullups, 27 reps
GHD sit-ups 27 reps

X 3 rds for time:
26:36

Comment #80 - Posted by: NickR at February 8, 2014 3:03 PM

Nice....meant impingement

Comment #81 - Posted by: Stacey 39/6'2"/180 at February 8, 2014 3:03 PM

Rx'd - 19:54

Power snatches - 8+7+6 each round
L- Pullups - all sets of 3 each round
GHDs - just did 'em

nothing glamorous about this one. solid grunt work

Comment #82 - Posted by: Alex nettey at February 8, 2014 3:13 PM

3 rds of
21 Power snatch 100 Ibs(from ground, not hang)
27 strict pull ups with knees up
27 GHD

28:24


Comment #83 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at February 8, 2014 3:21 PM

Scaled power snatches to 95 lbs
27:45

Comment #84 - Posted by: Rowan M/5'5"/150/49 at February 8, 2014 3:28 PM

M/50/185

Modified:

3 rounds of

DB power snatch, 30#, 21 each side
Strict pull ups, 27
GHD, 27

23'17"

Comment #85 - Posted by: Briguy85 at February 8, 2014 3:29 PM

25:47 @ 95#

mostly sets of 6,6,6,3

a beauty

Thanks

Comment #86 - Posted by: mikeyb m/53/178 at February 8, 2014 3:30 PM

Power cleans @ 115 x 21
Kip pull-ups x 27
Sit-ups x 27
3 rounds at Cozumel gym
25 minuter

Comment #87 - Posted by: Bells at February 8, 2014 3:37 PM

Crossfit Warmup (minus the pullups)

WOD:
Scaled the snatches to 95 lb.

3 Rounds:
95 lb. Power Snatch, 21 reps
27 L Pullups
27 GHD Situps

30:16. Very tough workout.

Cash Out: 15 minute run.

Comment #88 - Posted by: Suds at February 8, 2014 3:52 PM

Jesse M/25/206# CF lvl 1
damn that was hard and i have lost my ring muscle ups today !
warmed up with
500 m row
20 squats
10 bar dips
5 HSPU
20 Push ups
30 sit ups
5 bar muscle ups transition into with out coming off of the bar
5 pull ups
then 3 rounds of 15 toes to bar
then recover while practicing hand stands, OHS and pistol tried my ring muscle ups and kept missing and also do as many D/U as possible between each practice exercise then rest and grab water then set up WOD
i do not have a ghd ps
so i did
3 rounds for time
21 power snacth at 109 (10lb + 10kg plates)
27 l- pull ups (ripped my hands on the last set of 7)
27 ab mat sit ups
32:58

Comment #89 - Posted by: Jesse at February 8, 2014 4:07 PM

25:18. Subbed 95# for snatch. All else as Rx'd.

Comment #90 - Posted by: Gavin at February 8, 2014 4:22 PM

25:18. Subbed 95# for Sn. All else Rx'd.

Comment #91 - Posted by: Gavin at February 8, 2014 4:23 PM

M/175/6'0/30
Warmup- 1000m row

WOD-rxd. 26:16. Much room for improvement

Comment #92 - Posted by: Luis Estrada at February 8, 2014 4:37 PM

After seeing the times I scaled big time
Shoulders are really spent so I subbed too
3 rounds of
dead lifts 105# 15 reps
21 reg pull ups w/ blue band assist
21 ghsu
21 kness to elbows on floor

15 minutes

Laura f/51/5'7/155

Comment #93 - Posted by: power-girl at February 8, 2014 4:49 PM

Love the education! and the enthusiasm! "Bro, that's PR city!"

Comment #94 - Posted by: pwrcleans at February 8, 2014 4:55 PM

Nice work Joe N, OldMarine, and Kevin C!
Jim R nice job in the thin air!
Nice work to you too Gavin!

Comment #95 - Posted by: ChuckB M/56/5'11"/165 at February 8, 2014 4:58 PM

Preparing for a Canyon hike in a couple weeks so today I substituted a nine mile hike with 30 Lb pack in six inches of snow. Total elevation change 2600 feet.

Comment #96 - Posted by: ChuckB M/56/5'11"/165 at February 8, 2014 5:09 PM

Back Squat 13-8-5-3-2-1-1 reps
135 - 135 - 155 - 185 - 215 - 245 - 250(pr)

Comment #97 - Posted by: Joe Northside m/35/70"/195 at February 8, 2014 5:13 PM

@Mike Andridge, Jim R., Gavin - great work today guys!

@Kevin C., ChuckB - thanks! nice job on your respective workouts

Comment #98 - Posted by: Joe Northside m/35/70"/195 at February 8, 2014 5:13 PM

23:04 subbed abmat sit-ups since no ghd available

Comment #99 - Posted by: mlt at February 8, 2014 5:40 PM

Subbed 40kg and regular pullups
reps 14-21-21
23:23

Comment #100 - Posted by: AndyMH 49M/67"/185# at February 8, 2014 5:42 PM

M 43/185/6'
22.56. #95 power snatch.

Comment #101 - Posted by: Munster at February 8, 2014 5:43 PM

As rx'd

Time = 29:50

Comment #102 - Posted by: Paul S 35/6'0"/190 at February 8, 2014 5:45 PM

24:00 at 95#

Comment #103 - Posted by: Jetté 44/M/5'11"/175 at February 8, 2014 6:06 PM

25:30

115 pd snatch x 21
27 l- pullups
27 straight leg Ab mat

Comment #104 - Posted by: hollyhog at February 8, 2014 6:08 PM

m/51/5'5"/145

22:27
Scaled to 95#

Comment #105 - Posted by: Kona Cole at February 8, 2014 6:19 PM

Posted results 7 hours ago. Still being scrutinized apparently.

Comment #106 - Posted by: Brad B 34/m/6'2"/170 at February 8, 2014 6:26 PM

As rxd 27:47. Grueling combo!

Comment #107 - Posted by: Kurt M/40/190 at February 8, 2014 6:55 PM

24:54

Scaled power snatches to 30kg
Scaled L pull-ups to tuck pull-ups
Subbed regular sit-ups for GHD sit-ups

Comment #108 - Posted by: Brett (25/M/188cm/79kg) at February 8, 2014 7:12 PM

RX'd 15:33

Comment #109 - Posted by: New old soldier at February 8, 2014 7:24 PM

95 lb. snatch
L pull ups with small kip

Comment #110 - Posted by: Marty/159/33/5'7" at February 8, 2014 7:55 PM

25:30

Comment #111 - Posted by: Hollyhog at February 8, 2014 8:30 PM

Lol took me 35:05

Was fun doing the 115 snatches even if it took me that long
I used to only be able to get 95

Comment #112 - Posted by: Andrew at February 8, 2014 9:20 PM

L Pull up in band
30kg power snatch
23.53

Comment #113 - Posted by: MD/CC F/49/68kg at February 9, 2014 12:00 AM

24:45 Rx'd
Snatches felt great for the first time in a while.
M/27/5'10"/190

Comment #114 - Posted by: David Selvaggio at February 9, 2014 12:48 AM

lost step due to war games.
24/M/190#
CrossFit Andersen Guam
Scaled to 95# and regular pull ups
23:23

ballbuster. I'm sure tomorrow will be the same just with burpees.

Comment #115 - Posted by: Brent Fallon at February 9, 2014 1:28 AM

M/26/88/189

RX 34.55

Did 60kg snatch by mistake.

Comment #116 - Posted by: Kirby at February 9, 2014 1:50 AM

ooops mixed by a mistake the Sa and Su wods "hehe"
also subbed a bit

3rounds - 24:05

21 power cleans 50kg
27 kip ups
27 crunches

Comment #117 - Posted by: Jani Heinonen at February 9, 2014 4:40 AM

love the video. "That's PR City" great finishing line.

Comment #118 - Posted by: Carl at February 9, 2014 5:25 AM

I was a day late but did do this one. Not really for time because I had never done power snatch before. Also did regular pullups add I am working on my kippling firm.
95 lbs on power snatch, kippling pullups and GHD'S: 33:34

Comment #119 - Posted by: Cameron Hall at February 9, 2014 10:28 AM

52:34

Comment #120 - Posted by: myles456 at February 9, 2014 10:36 AM

28:39 @ 95#

Comment #121 - Posted by: DLong M/38/5'10"/185 at February 9, 2014 1:08 PM

28.29, abmat SU. Starting to almost like L pull-ups. Almost impulse purchased a GHD. Video was a great reminder of the value of fun in learning

Comment #122 - Posted by: Apolloswabbie 72" 195# 49 at February 9, 2014 2:35 PM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 ghd situps, 5 25 lb good mornings, 3 pullups/chinups, 3 ring dips
then
3 rounds of: 65 lb power snatch, ring rows, straight leg situps. 17:09.

Comment #123 - Posted by: J.Wood at February 9, 2014 2:38 PM

37:16 rx

Comment #124 - Posted by: Colin at February 9, 2014 3:31 PM

3 rounds for time of:
35 pound Power snatch, 12 reps
15 black band Pull-ups
15 ab-mat Sit-ups EAL 13:14

Comment #125 - Posted by: ccraft at February 9, 2014 3:40 PM

3 rounds
21 95# Snatch
10 PullUps
20 PushUps
19:00
Good Workout
Then
20 Back Extensions

Comment #126 - Posted by: dyagg at February 9, 2014 4:56 PM

As Rx
36:24

Comment #127 - Posted by: David Barnard at February 9, 2014 5:24 PM

3 rounds for time of:
95 pound Power snatch, 9 reps
21 Strict Pull-ups
21 Sit-ups

16:15

Sandwiched by two 1.5 mile runs...getting back into it. Starting to feel better after a couple months off.

M/25/5'11''/205

Comment #128 - Posted by: Calculator at February 9, 2014 6:11 PM

18:06

Kipping L Pull-ups.
Snatches at 73lbs.

Comment #129 - Posted by: Cara at February 9, 2014 7:16 PM

m/42/5'11"/165

22:52 Rx

retired army 1SG
clarksville, tn

Comment #130 - Posted by: mark nash at February 9, 2014 8:08 PM

36.50
115lb power snatch
L pull ups
27 decline situps

Comment #131 - Posted by: JBS at February 10, 2014 4:57 AM

KevinC - Thanks, strange that I didn't get any sympathy from my wife though... :-)

ChuckB - Appreciate the encouragement. I have a long way to go to get rid of this extra 40 lbs or so...

Comment #132 - Posted by: OldMarine at February 10, 2014 5:39 AM

Scaled somewhere between Pack and Porch:
65# power snatch, 21 reps
15 L PUs
27 makeshift GHD situps

18:43

Comment #133 - Posted by: Dave H (M/38/5'8"/149) at February 10, 2014 5:48 AM

26:50 with 95lb snatch
Rough, really bogged down by L pulls

Comment #134 - Posted by: BenH M/33/5'9/175 at February 10, 2014 7:27 AM

25:27 rx'd

Comment #135 - Posted by: Tormod at February 10, 2014 7:56 AM

This workout was a wash. Half way through it the power went out and I was asked to evacuate the building till the power came back on. I did the first round in 9 min but was stopped while doing the second round of power snatches.

Comment #136 - Posted by: BW at February 10, 2014 8:05 AM

rx 38:12

Comment #137 - Posted by: Ian J (M/31/5'6"/150) at February 10, 2014 8:40 AM

I did a drop in at this box during the summer,
Great people, great programming. If you're in the Philly area I would highly recommend a drop in.
Jon and Steve are great guys and their trainers and member make you feel like you're part of their box.

Great picture BTW!!

Comment #138 - Posted by: tim trainer at February 10, 2014 9:26 AM

2014-02-10: 26rnds@3/3/5. 48:38.

Comment #139 - Posted by: gs at February 10, 2014 9:43 AM

20:08 rxd

Comment #140 - Posted by: LMev at February 10, 2014 9:58 AM

First day back after being sick. Scaled to 95# and 2 rounds. Time=20:44. Felt awful.

Comment #141 - Posted by: Michael m/51/5'9"/180/MI Survivor at February 10, 2014 10:23 AM

19:11 sub knee tuck pull up and ab mat sit ups and 75 lb weight

Comment #142 - Posted by: Nate at February 10, 2014 2:31 PM

2/10 noon
23:52 (148/163/220)
Scaled to 65#PS, 15 kip PU, 21 unanchored abmat

Comment #143 - Posted by: Mike Scott M/47/5'9"/199 at February 10, 2014 3:39 PM

M/29/5'9"/195

3 RFT of

21 115# power snatch
27 knees tucked pullups
27 toe touch sit ups

42:36

the snatches were rough...I had a better pace on the pullups the last round. gotta work better at having a consistent pace.

Comment #144 - Posted by: jirv101 at February 10, 2014 4:08 PM

Scaled to
65lb power snatch x15
Tuck-sit pull-ups x15
Sit-ups x21

32:50

Pull-ups were still too hard. I could only do sets of 2 or 3, so I spent lots of time just standing around. Probably missing the point of the WOD...

Comment #145 - Posted by: BC (27/M/5'9"/140lbs) at February 10, 2014 4:42 PM

scaled 85#, pull ups, 29:05

Comment #146 - Posted by: lucio1928/42/182/98 at February 10, 2014 4:46 PM

M/28/5'11"/168

3 RFT
15x power snatch 65#
15x L-sit pull ups
21x GHD sit-ups

12:07

Comment #147 - Posted by: Adam B. at February 10, 2014 4:47 PM

CFWU x 3

3 rounds for time of:
65 pound Power snatch, 21 reps
18 L Pull-ups
27 GHD Sit-ups on swiss ball

21:42

Comment #148 - Posted by: F15E_WSO/51/M/185 at February 10, 2014 5:01 PM

0600 h 11 Feb 14 . Scaled due to time constraints.

Paul 2 rounds plus Snatches (50kg), l-pullups with one leg forward. 26:30

Tim, 2 rounds plus snatches (35kg), kip pullups 25:49.

Tough workout. Going to enjoy the rest of this cycle.

Comment #149 - Posted by: Paul & Tim (A Garage Gym in Sydney) at February 10, 2014 5:21 PM

scaled to 95lb otherwise as Rx'd 40:32

Comment #150 - Posted by: Jamie m/185/35/5,11 at February 10, 2014 6:59 PM

sick w a cold and limited time:

2 rds:
95# snatch x 21
5 L pullups, 10 strict pullups, 12 kipping pullups
27 GHD situps

20:04

Comment #151 - Posted by: drew m/45/5'10"/170 at February 10, 2014 7:02 PM

m/44/162

27:08 as rx'd

Comment #152 - Posted by: Seth H. at February 10, 2014 7:36 PM

70 lbs. Power snatches
L sit up (assisted) 27 reps
Reg. Sit ups 27
19:57
Second month of crossfit , large amount of weight loss, and muscle increase

Comment #153 - Posted by: Apodigo at February 10, 2014 8:31 PM

M/32/178

Scaled to 45 kg snatch otherwise as Rx'd 27:50

I didn't get the idea of the power snatch at the start and read it accidentally as muscle snatch. Now that the wod's over I've realized that I mixed it up.

Comment #154 - Posted by: Denis Galkin at February 10, 2014 8:59 PM

24:50

Scaled with #95 on Power Snatches and used Abmat instead of GHD.

Comment #155 - Posted by: Ron 41/70"/180 at February 11, 2014 12:41 PM

Him
10 L pull-ups
65 lbs power snatch x 21 reps
27 sit-ups
3 rounds 21:45

Her
3 rounds 22:40
15 ring rows
45 lb power snatch 21 reps
27 sit ups

Comment #156 - Posted by: Texas couple at February 11, 2014 4:50 PM

19:53 gave my self 20 min cut off
2 rounds at 95lb
Did after WOD 140212

Comment #157 - Posted by: Greg at February 12, 2014 7:26 AM

M/38/178/82Kg.

3 Rounds F.T. Risultato 35'23"

115 Lb.scalato a 88 lbs(40 kg.) power snatch x 21 reps
27 L Pull-ups
27 Sit-up GHD

the circuit of swimming yesterday,
was felt

Comment #158 - Posted by: cristian rollo at February 12, 2014 8:49 AM

3 rounds for time
21 snatch (full)
21 Med ball situps

Aaron A 9:18 (15/10)
Jason 10:51 (45/14)
Erika 10:28 (15/10)
Bubs 10:15 (15/10)
James 11:52 (15/)
Sap 11:04 (15/14)
Amanda 11:35 (15/10)
Ricky 11:07 (45/14)
Lil' Kim 12:14 (15/10)
Mama V 13:03 (15/10)
Cory ? (15/14)
Mrs. Carey ? (15/10)
Mr. Wonsil 11:56 (15/14)
John 9:49 (PVC/6)
Carter ? (PVC/6)
EP 12:08 (15/10)
Collin 7:16 (45 OHS/14)
JZ 7:25 (15/14)
Aaron S. 10:46 (15/14)
Kyle 11:23 (45/14)
Elizabeth 11:24 (15/10)
Jada 11:51 (PVC/6)
Crystal 11:25 (PVC/10)
Heather 13:02 (PVC/6)
Jacqueline 14:03 (45 - 15 snatches per round/10)
Wendy 13:11 (15/10)
Katie B 12:21 (15/10)

Comment #159 - Posted by: Champions Club at February 12, 2014 2:24 PM

M/34/5'7"/168
RX 21:42

Comment #160 - Posted by: Mark Salzman at February 13, 2014 4:41 AM

No time for lifting this morning

Pack from brandx
3 rounds
15 reps 75 lb power snatch
15 tuck pullups
21 abmat situps

14:47

Comment #161 - Posted by: brett_from_wylie at February 13, 2014 6:34 AM

I find Metcons with this level of strength and technique requirements tough-sledding.

39:08 rx'd.

Comment #162 - Posted by: Kyle Bisceglie 47/m/5'10"/180 at February 13, 2014 8:45 AM

M/23/5'11"/188

31:04.39

95# muscle snatch. still working back from a ankle sprain.

Comment #163 - Posted by: Miles Forks at February 13, 2014 9:59 AM

27:02
Snatch 65#
pull-ups with band
ab-mat sit-ups (no GHD)

Comment #164 - Posted by: Bayley (F/30/145) at February 13, 2014 2:32 PM

Did some power clean and power snatch practice with just the bar, then one round of this work out

1 rnd @30kg 11:04

Then a few power cleans @50kg - focusing on getting the bar to contact my quads.

Comment #165 - Posted by: DanNZ M/25/177cm/62.5kg at February 13, 2014 8:48 PM

35.07. 95# 20 kip pulls. Rest L. Steep incline sits.

Comment #166 - Posted by: JonNYC at February 14, 2014 9:22 AM

Scaled to 75lb on the snatch, and knees tucked on the pullups.

25:25

Comment #167 - Posted by: Brendan M/24/5'7''/155 at February 15, 2014 1:41 PM

20:58 w/75# Power Snatches.
L-Pull-ups slooow.

Comment #168 - Posted by: ART/M45/5'5"/150 at February 16, 2014 5:08 AM

M/34/6'/220
As Rx'd
29:58
*The pull-ups were excruciating!!!

Comment #169 - Posted by: Timothy T at February 16, 2014 10:12 AM

38 min
GHD's done on a decline situp bench with both hands touching floor behind to pads up front. Couldn't get on the GHD because some people were blocking, but the decline situps were a nice change and felt tougher than the GHD's

Snatches broken 12-9, then 9-9-6, then 3-
L Pulls broken 10-10-4-3

Heck of a wod.

Comment #170 - Posted by: clark at February 17, 2014 10:31 AM

As Rx'd

34:23
The snatches got me good... Lol!

Comment #171 - Posted by: Alex at February 17, 2014 3:47 PM

46/m/176cm/73kg

Scaled to 95 pound Power snatch

27:58

Comment #172 - Posted by: Memuc at February 23, 2014 10:41 AM

did 1/3, and subbed KTEs for sit-ups

14:01

Comment #173 - Posted by: Manchild at March 18, 2014 6:00 AM

chinup with knee tuck

39:39

m/43/5'8/243

Comment #174 - Posted by: phat boi at March 18, 2014 4:22 PM
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