July 2, 2014

Wednesday 140702

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments.

Michael Joseph, 15 years old.


Elbow position for the jerk with JP Bolwahnn - [video]

Posted by Pukie at July 2, 2014 5:00 PM
Comments

This looks fun!!!!

Comment #1 - Posted by: Travis G M/5'08"/175/28 at July 1, 2014 5:41 PM

Loving the instructional videos that have been coming up lately! Short, to the point, and very useful!

Comment #2 - Posted by: waters at July 1, 2014 5:44 PM

I was just thinking "this looks fun," but "fun" really isn't the right word. Connect Four is "fun."

We need to coin a term for "CrossFit fun."

Comment #3 - Posted by: BC (27/M/5'9"/140lbs) at July 1, 2014 5:49 PM

Rxd 3:20
10 rnds

Rxd 6:40
5 rnds

Rxd 5:20
2 rnds


Comment #4 - Posted by: hollyhog at July 1, 2014 6:06 PM

Awesome way to start the week. Threw 50 double unders in to start the wod. Total time 1620.

Comment #5 - Posted by: DurkaDurka at July 1, 2014 10:03 PM

Warmup:
100 DU's
3 x 10rds of 60kg front squats

WOD:
1st Rxd 4:02

2nd Rxd 4:12

3rd Rxd 4:51

Great way to end the day.

Comment #6 - Posted by: Alojz M/42/191cm/91kg at July 2, 2014 12:13 AM

rx'd

6.20
5.20
6.34

pull-ups killed. hands still sore from snatch monday

Comment #7 - Posted by: Marc 44/200/6' at July 2, 2014 1:17 AM

With 3 min rest

5:57
6:17
6:26

Comment #8 - Posted by: Arthur at July 2, 2014 1:39 AM

5:40
5:04
6:07

Comment #9 - Posted by: Darius at July 2, 2014 2:15 AM

This looks like a screamer! No GHD though. All my gym has is a back extension.
Michael Joseph WAY TO GO

Comment #10 - Posted by: Angela at July 2, 2014 3:02 AM

4:26 Rx
4:02 feet under bar over stability ball
5:57 22 pound ball to 9 foot target
Peace.

Comment #11 - Posted by: Jim K m/145/5'6"/38 at July 2, 2014 3:24 AM

10 rounds: 5 pull-ups (GreenBand), 5 push-ups: 6:29
5 rounds: 10 Abmat sit-ups, 10 back extensions: 3:56
2 rounds: 25 wall-ball shots 8-kg ball, 25 box jumps 24": 7:29
Graduated from the 20" box jump

Comment #12 - Posted by: Hugh A (56yr/5'11"/175#) at July 2, 2014 3:35 AM

10 rnds
5 pull ups
5 push ups
4:39

5 rnds
10 ghd 3/4
10 good mornings with 25# plate
6:05

2 rnds
25 wall ball 9 1/2'
25 box jumps 24"
7:00

Have a great and safe holiday to all of you
time to head up north:)

Comment #13 - Posted by: Mike Andridge/44/5'8"/175 at July 2, 2014 3:49 AM

10 rounds
5 pull ups
5 pushups
6:59
5 rounds
5 Ghd sit ups
5 back extensions
4:34
2 rounds
25 thrusters 45#
25 box jumps 24 inch box
6:34
50 du's for time 1:23

Comment #14 - Posted by: D.S. F 52/5'6/117 at July 2, 2014 3:55 AM

Rx

5mins
4.26mins
5.39mins

Comment #15 - Posted by: Julie F 30/5'6/143 at July 2, 2014 4:08 AM

10 rounds

5 pull-ups
5 push-ups
3:54

5 rounds

10 sit-ups
10 Supermans
3:37

2 rounds

25 wall balls, 20lb
25 box jumps, 24"
5:22

Comment #16 - Posted by: EricS M/33/5'10/175 at July 2, 2014 4:10 AM

M/5'11"/193/40
2:32 rx'd
3 min rest
7:07 rx'd (really focused on controlled back extension)
3 min rest
4:43 rx'd (legs did not want to jump at all)

Comment #17 - Posted by: Jeff Chapman at July 2, 2014 4:54 AM

4.15 rx
6.38 rx
5.00 wth 15lbs wall ball, box jumps rx

Comment #18 - Posted by: Benny(M/31/6'0"/205) at July 2, 2014 4:58 AM

Wow I'm behind on this one!
8.00
6.32
7.55

Comment #19 - Posted by: Heavy Cream at July 2, 2014 5:08 AM

Pack
10 rounds for time of:
5 pull-ups
5 push-ups
Time - 4:54

5 rounds for time of:
10 sit-ups
10 back extentions
Time - 4:58

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch
Time - 5:44

Comment #20 - Posted by: Travis G M/5'08"/175/28 at July 2, 2014 5:22 AM

Wow I'm really behind on this one!
8.00
6.32
7.45

Comment #21 - Posted by: Heavy Cream at July 2, 2014 5:23 AM

This kid is awesome!!

Comment #22 - Posted by: xfitmom at July 2, 2014 5:28 AM

PU/PU: 7:28 Rx'd
SU/BE: 2:56 w/ Abmat sit-ups
WB/BJ: 6:59 Rx'd

Pull-ups felt weak and uncoordinated today for some reason

Comment #23 - Posted by: Joe Northside m/35/70"/195 at July 2, 2014 5:30 AM

Pack, PU (w/ purple band killed me), 19 min? for first 2 rounds, 6~ min for 3rd rd w/ bar thrusters and 18 in step-ups

Comment #24 - Posted by: RussA at July 2, 2014 5:40 AM

10 rounds for time of:
5 pull-ups
5 push-ups
7:50 mins


5 rounds for time of:
10 sit-ups
10 good mornings (10kg)

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 knees to chest jumps

21:50 mins (total)
sorry,forgot to time the last two couplets

very nice wod.....enjoyed it...thanks

Comment #25 - Posted by: Vassilis Μ/40/180cm/71kg at July 2, 2014 5:58 AM

Agree about the pull ups Joe N.

Comment #26 - Posted by: D.S. F 52/5'6/117 at July 2, 2014 6:00 AM

F/44/5'6"/140

10 rnds:
5 pull-ups
5 push-ups
7:28

5 rnds:
10 GHD sit-ups (to horizontal)
10 back ext
4:52

2 rnds:
25 wall ball shots, 14# to 9'
25 box jumps, 24"
9:37

Comment #27 - Posted by: mom to five at July 2, 2014 6:06 AM

5 RNDs = 4:24
2 RNDs = 4:48

Comment #28 - Posted by: Brad Hendrick at July 2, 2014 6:23 AM

As RX'd:
2:47
4:06
4:43

Comment #29 - Posted by: j5 at July 2, 2014 6:28 AM


10 rounds for time of:
5 pull-ups
5 push-ups
3:50

5 rounds for time of:
10 GHD sit-ups
10 back extentions
3:59

2 rounds for time of:
25 trasters 20 kg
25 box jumps, 24-inch
6:43

Comment #30 - Posted by: Pavel Stas' 32/90kg/181 at July 2, 2014 6:31 AM

10 Rounds: 5:57 - used pull-up machine
5 Rounds: 4:05 - used abmat no GHD for abs available
2 Rounds: 7:06 - as RX'd

Comment #31 - Posted by: BW at July 2, 2014 6:45 AM

M/215#/6'2"/25

WOD 1:
3:08 Rx'd

WOD 2:
4:30 Rx'd

WOD 3:
4:07 Rx'd

Total: 11:45

Comment #32 - Posted by: Spencer C. Hendel at July 2, 2014 7:00 AM

M/24/5'11"/188.8

Couplet One: 4:07.6 RX'd

Couplet Two: 4:46.16; swiss ball variant for GHDs

Couplet Three: 3:46.38; 20# DB thrusters,box likely shorter than 24 inches.

Comment #33 - Posted by: Miles Forks at July 2, 2014 7:13 AM

First: 3:37
Second: 5:09
Third: 5:48

Comment #34 - Posted by: Daniele at July 2, 2014 7:59 AM

M/36/5'9"/160


PU/PU: 3:48
GHD/BE: 6:51
WB/BJ: 7:53

Comment #35 - Posted by: Antun Karlovac at July 2, 2014 8:02 AM

This one looks nice, probably hit it later this week!
Came up with my own WOD today which was:

Strength:
Snatch 5-5-3-3-1-1
(40-40-50-55-60-65kg)
Never tried higher than 50kg before so pretty proud with todays results, still working on my flexibility.

WOD:
21-18-15-12-9-6-3
Handstand push-ups
Boxjump 24'
Wallballs 10kg
Cal row

Time: 34.15, those HSPU's really slowed me down, but a nice WOD!

Comment #36 - Posted by: Martin at July 2, 2014 8:13 AM

WOD 1
3:25 RX

WOD 2
3:43 RX

WOD 3
14# 10'
20" box

4:18 RX

Comment #37 - Posted by: Ksenia F/27/5'2"/130 at July 2, 2014 8:32 AM

It's all fun and games until you have to throw a ball up a wall...

3:55
2:46
4:05

Nice little quick WOD

Happy Humpday !

Comment #38 - Posted by: Yaya at July 2, 2014 8:32 AM

6x 400m run
1:36
1:33
1:36
1:36
1:38
1:38

1st wod 3:42
2nd wod 5:42
3rd wod 9:10

Box jumps slowed me way down.

Comment #39 - Posted by: Chad Jarvis at July 2, 2014 8:33 AM

4:50
4:07
5:51

Comment #40 - Posted by: Jonblaze at July 2, 2014 8:35 AM

RX
4:15
5:27
6:29

Comment #41 - Posted by: benny b at July 2, 2014 8:36 AM

4:79
3:29
4:23

Comment #42 - Posted by: Ilcho at July 2, 2014 8:40 AM

10 round
5 pull up
5 push up
3 50 82

5 round
10 sit up ab mat
10 back extension
3 39 57

2 round
25 wall ball 10 kgù
25 box jump 60 cm
3 46 57

5 k run
20'
31 16 94

not bad ;)

Comment #43 - Posted by: Frank one at July 2, 2014 8:45 AM

2:47
3:50
5:14
Rx'd
M/26/220-LB
CROSSFIT LEBANON

Comment #44 - Posted by: badih at July 2, 2014 8:51 AM

Modified third couplet. First two as Rx'ed.

10 rounds for time of:
5 pull-ups
5 push-ups
4:52

5 rounds for time of:
10 GHD sit-ups
10 back extentions
2:37

2 rounds for time of:
25 double unders
25 squats
1:51

Comment #45 - Posted by: Kevin C. (M/55/5'11"/174) at July 2, 2014 8:55 AM

Couplet 1: 4:52, as Rx'ed
Couplet 2: 2:37, as Rx'ed
Couplet 3: modified to double unders/squats. 1:51

Comment #46 - Posted by: Kevin C. (M/55/5'11"/174) at July 2, 2014 8:57 AM

2014-07-02: 17:10. (4:02/5:04/8:02)

Comment #47 - Posted by: gs at July 2, 2014 8:59 AM

3:55
3:33
6:08
Box jumps killed me at the end.

Comment #48 - Posted by: Justin at July 2, 2014 8:59 AM

Rx
3:32
Rest 3 minutes
6:20
Rest 5 minutes
4:58

Kept back extensions slow and controlled, was slow on the wall balls due to humidity and dripping sweat making the ball slick, kept dropping it on the catch!

Comment #49 - Posted by: Davis M/28/5'9"/175 at July 2, 2014 9:04 AM

m/46/5'6"/145
10 rds
5 pull ups
5 push ups
4:24
5 rds
10 straight leg sit ups
10 supermans
4:25
2 rds
25 burpees
25 box jumps 24"
6:52
total time 17:52

Comment #50 - Posted by: duane at July 2, 2014 9:19 AM

10 rounds for time of:
5 pull-ups
5 push-ups
4:19
5 rounds for time of:
10 GHD sit-ups
10 back extentions
4:58
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
4:39

Comment #51 - Posted by: Bells at July 2, 2014 9:20 AM

M/46/5'11"/205

10 rnds:
5 pull-ups
5 push-ups

5 rnds:
10 GHD sit-ups
10 back extentions

2 rnds:
25 20# wall-ball shots (9' target)
25 20" box jumps

Did stop watch in between couplets.

24:13

Comment #52 - Posted by: nutfam at July 2, 2014 9:26 AM

7:05
5:03
9:12

No Rest!

Comment #53 - Posted by: Gabriel Arellano at July 2, 2014 9:28 AM

Yday rest day: 18mi mtb/3k up/lost my friend(tire&shoe blowout)/laid in a crick/saw a bear/found my friend/had a beer.

WOD 1:
3:34 Rx'd
WOD 2:
5:29 Rx'd
WOD 3:
5:18 Rx'd

Total: 14:21

PM - swim 1k 100free/400IM/100kick/100pull/200IM/200free

Thanks for all the great programming!!!

Comment #54 - Posted by: LiiT M/41/6'1"/197 at July 2, 2014 9:47 AM

Couplet 1- 4:27
Couplet 2- 3:27
Couplet 3- completed one round then had to cut it short. No time

Comment #55 - Posted by: ChuckB M/56/5'11"/165 at July 2, 2014 9:59 AM

OK, this one hammered me.
WU: 550 single unders and clean & jerk and snatch practice.

Rd 1:
8:15
Rd 2:
7:43
Rd 3:
6:12

M 165 43

Comment #56 - Posted by: Dan at July 2, 2014 10:12 AM

rd 1: 4:08
rd 2: 4:15
rd 3: 3:35

total = 11:58

Comment #57 - Posted by: Adam Long 41/5'9"/152 at July 2, 2014 10:16 AM

M 43/185/6'
3.46/4.33/6.46.

Comment #58 - Posted by: Munster at July 2, 2014 10:44 AM

I didn't do #1 (recovering from shoulder injury)
# 2 : I tried to substitute GHD with a stool / feet under my car but couldn't get to full ROM - 3'31''
#3 : 45 lbs thrusters instead of wall-ball - 5'19''
@Liit : I like your "rest" day.

Comment #59 - Posted by: Emmanuel at July 2, 2014 11:06 AM

1.
3:31

2. subd 10ksitups
4:30

3. subd 6k wallballs 230cm/highjumps kneepull
4:40

Comment #60 - Posted by: Tiroler 173cm 75k 30j at July 2, 2014 11:08 AM

7:17
5:19
6:35

Comment #61 - Posted by: kamil poland at July 2, 2014 11:09 AM

4:45
6:02 GHDs on a swiss ball with feet hooked in db rack. Thought I was going to get to enjoy my breakfast a second time.
6:15 w/16# ball

@#3 BC I had fun once. It wasn't like this.

Semper Fi!

Comment #62 - Posted by: MajorDad (M/54/6'3"/168) at July 2, 2014 11:31 AM

F/29/120

Rx'd
5:58
5:24
8:39

Comment #63 - Posted by: BBriseno at July 2, 2014 11:46 AM

Rx'd
4:38
5:29
5:13

Comment #64 - Posted by: Timothy T at July 2, 2014 11:51 AM

RX'd
4:12
4:24
6:09

It was somehow a little different

Comment #65 - Posted by: Timo Autto at July 2, 2014 11:51 AM

1) 5:45
2) 9:31 :(
3) 4:54

Comment #66 - Posted by: Florian at July 2, 2014 11:52 AM

Rx'd

10 rds
3:18

5 rds
3:48

2 rds
6:28

Crazy 8's today I guess...

M/32/5'6"/180

Comment #67 - Posted by: McNerney at July 2, 2014 11:53 AM

25 min total.

Comment #68 - Posted by: Need4speed at July 2, 2014 12:02 PM

2:09rx
4:16rx(two hand to floor and rx back ext)
4:16rx

Comment #69 - Posted by: Kri$ at July 2, 2014 12:13 PM

If you guys watch Chad Vaughn's famous 315 Clean and Jerk his elbows are in the exact position that JP says the should not be.

https://www.youtube.com/watch?v=4YJ_L7jqgoA

Hossein Rezazadeh's elbows are somewhere in between in this lift: https://www.youtube.com/watch?v=HVtfrUJmmxE

Personally, the way I understand the lift the elbow position of JP is more useful when trying to do shoulder to overhead for reps or time. But elbows up may be more technically sound when trying to PR your jerk.

Comment #70 - Posted by: aemory at July 2, 2014 12:15 PM

Didn´t plan for it, but had two sessions today.

In the morning:
Deadlifts 5x5 and finished with a 3RM@365Ibs (PR)
Bench press 5-7 reps @187Ibs x4
T2B 15reps x4
KB-WOD with two 44Ibs KBs that took me 8 min.
DU practice

When I got home from work my new Nanos 3.0 had arrived, they felt great, so I hade to give todays WOD a shot...

As rxd
2:55
3:58
4:03
Must be the Nanos... :)

Comment #71 - Posted by: Tomas (Sweden) 40yo/5´10/157 at July 2, 2014 12:19 PM

Subbed 135# bent over rows for pull ups. Subbed elbow slap sit ups for GHD sit ups. Subbed supermans with 3 second hold for back extensions. Subbed barbell thrusters for wall ball. Subbed squat jumps for box jumps. All work done with 10# vest on.
7:24
4:20
7:15

Comment #72 - Posted by: Chris M/28/73"/188# at July 2, 2014 12:30 PM

4:09.01

5:39.31

6:52.11

Rx'd with 5-6 min rest between. Everything done on a playground. As such, setting up for ghd and back extensions was painful and difficult. Liked this setup.

Comment #73 - Posted by: Cphil/28/69"/160# at July 2, 2014 12:35 PM

Hit some push press first
165/165x3
185/185x3
205x3
then 10 rounds 5pu/5pu Rx in 3:56

real impressive work to you sub 3 minute guys!

Comment #74 - Posted by: Joe-fiT at July 2, 2014 12:39 PM

Rx
3:51
5:58
7:08

Comment #75 - Posted by: Heath M/43/6'/215 at July 2, 2014 1:08 PM

Assisted pullups for me and wife. My wife has separated abdomen from pregnancy, she did wall pushups.

Wife 5:17 Me 4:31

We have no GHD bench so i did full situps. My wife cannot do situps so she did 10 single leg raises on each leg for her diastasis recti. We both did good mornings for back extensions.

Wife 7:10 Me 5:20

I did 20 lbs wall balls my wife did 12 lbs. My wife used a 13 inch box and I used a 20 inch box.

Wife 10:40 Me 11:00

Great workout we are new to doing crossfit and workout at home.

Comment #76 - Posted by: Quetes at July 2, 2014 1:08 PM

Rxd 4:24
10 rnds

Rxd 6:08
5 rnds

Rxd 8:17
2 rnds

Comment #77 - Posted by: MannyF m/43/72"/230 at July 2, 2014 1:22 PM

The Pack
5:34
3:50
6:22

Comment #78 - Posted by: John O at July 2, 2014 1:34 PM

5min30 + 5min30 + 7min 30
good wod

Comment #79 - Posted by: jeff at July 2, 2014 2:07 PM

Subbed strict 95# presses for sit-ups.
Around 10 minutes.

Subbed regular sit-ups for ghds since I did ghds yesterday.
Pretty darn quick.

Subbed 20# db thrusters for wall-balls, and box was probably only 20".
6:12

Not much rest in-between. Thanks! Felt great. Projectile sweat at end. Very humid today.

Comment #80 - Posted by: Matt J at July 2, 2014 2:11 PM

3:40
4:20
8:10

Comment #81 - Posted by: Jared at July 2, 2014 2:23 PM

Some subs.

PU: x5
pu: x5
10 rounds, 3:54

SU: x10 (GHD-style on ball)
GM: 45lb x10
5 rounds, 4:57

WB: 20lb x25
BJ: 24" x25
2 rounds, 7:59

Comment #82 - Posted by: Harpo m/46/5'7"/145 at July 2, 2014 2:23 PM

RXd
5:22
4:27
6:04

Comment #83 - Posted by: Fargingbastige (M/47/6'0"/198 at July 2, 2014 2:27 PM

3:25
-5 minute rest
4:38
-5 minute rest
5:27

Comment #84 - Posted by: Matt Lawrence at July 2, 2014 2:32 PM

M/44/5'8"/174

RXd, but with NO rests:

13:00

Then 183 burpee pullups for day 183 of my attempt at one year

Comment #85 - Posted by: Jon Craig at July 2, 2014 2:59 PM

sit ups challenge, 2 x cfwu

22:30 straight through

Comment #86 - Posted by: F15E_WSO/52/M/185 at July 2, 2014 3:02 PM

Rxd
Wod1 3:15
Wod2 3:48
Wod3 4:13

Comment #87 - Posted by: Eric Caron at July 2, 2014 3:04 PM

Rx'd

1: 5:01
2: 5:15
3: 6:29

Took way too long of a rest between 2 and 3; it was like going 0 to 60 in 3 seconds.

Bar setup was too unstable to butterfly kip, and slowed me down on regular kips. GHD setup was unstable, as usual. Should have done this one at the gym.

Comment #88 - Posted by: buffedout at July 2, 2014 3:45 PM

Did some other work today so just decided to do the 3rd workout, 2:54.

Comment #89 - Posted by: Logan at July 2, 2014 4:00 PM

Hit CrossFit Hardcore tonight.
10-8-6-4-2-4-6-8-10 reps of:
HSPU
Box Jumps 24'
70# KB Swings
9:39.
Going to get this one in by the end of the week.

Comment #90 - Posted by: Kurt M/40/185 at July 2, 2014 4:04 PM

M/32/5,8/185
4:25
5:14
4:21
All rx

Comment #91 - Posted by: David at July 2, 2014 4:14 PM

All in the 7's. I don't have my book, to be exact. good WOD. Just getting back into CrossFit. You do not start whee you left off! LOL!!

Comment #92 - Posted by: AKbaby at July 2, 2014 4:34 PM

That was a fun little triplet of couplets.

My time's were remarkably similar for all 3:
1: 4:45
2: 5:02
3: 5:01

All rx'd.

Comment #93 - Posted by: SimonB 38/148/5'10" at July 2, 2014 4:38 PM

9:59
9:18
5:53

Comment #94 - Posted by: Kav at July 2, 2014 4:39 PM

wod 1 4:50
wod 2 5:40
wod 3 6:10

I shouldn't have broken up the first set of boxJumps

Thanks

Comment #95 - Posted by: mikeyb m/53/178 at July 2, 2014 4:52 PM

10 rounds for time of: 4:02
5 pull-ups
5 push-ups

5 rounds for time of: 3:35
10 sit-ups(no where to do GHD)
10 back extentions

2 rounds for time of: 6:37
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Comment #96 - Posted by: Bill at July 2, 2014 4:54 PM

First SWOD: 3X5 Deadlifts @ 355
then:
1) 3:00
2) 3:58
3) 4:59
as rx'd

Comment #97 - Posted by: NickR at July 2, 2014 4:56 PM

4:32
6:01
6:57
Rested 2 min between couplets

Comment #98 - Posted by: DLong M/38/5'10"/175 at July 2, 2014 5:09 PM

Couplet 1: 3:54, rx'd
Couplet 2: 6:20, GHDs two hand touch off of 24" box
Couplet 3: 5:13, 15# ball

Comment #99 - Posted by: Simon S at July 2, 2014 5:10 PM

3:05, 4:10, 4:58 w/ 3 minute rest

Comment #100 - Posted by: Jette M/ 175/ 71"/ 44 at July 2, 2014 5:16 PM

Rx: 3:47,5:53,4:59 1 min rest between couplets... Awesome wod!

Comment #101 - Posted by: Amit at July 2, 2014 5:27 PM

As rx'd
2:55
5:48
10:17

Comment #102 - Posted by: Rowan M/5'5"/155/49 at July 2, 2014 5:31 PM

3:28, 3:40, 6:32 Rx
:)

Comment #103 - Posted by: Steve at July 2, 2014 5:37 PM

16:26 rx no rest.

Comment #104 - Posted by: Jonesy Boy at July 2, 2014 5:58 PM

As RX'd
5:24
4:37
9:09 Wall balls totally stole my lunch money.

500 meter swim to cool down and stretch out 19:08. I'm a terrible swimmer.

Comment #105 - Posted by: PizzaMan M/47/6'2"/210 at July 2, 2014 6:10 PM

Wod 1: 4:28 RX
Wod 2: 4:27 abmat situps/back ext.
Wod 3: 7:14 75# thrusters instead of wbs

Comment #106 - Posted by: Jobes at July 2, 2014 6:38 PM

as rx'd:

4:15
6:00
5:20

Fun WOD. Thanks.

Comment #107 - Posted by: Kendall C. (m/28/6'/165) at July 2, 2014 6:44 PM

As Rx'D
5:15
6:04
4:55
Very fun WOD :)
Male/38/6'4/265

Comment #108 - Posted by: Ryan Spence at July 2, 2014 7:00 PM

M/26/6'3"/240

10 rounds of 5 assisted pull up/5 push up: 6:25.
5 rounds of 10 sit ups/10 superman: 5:23.
2 rounds of 25 thrusters (25lb db)/25 jump squats: 4:55.

Comment #109 - Posted by: Nicholas Saucier at July 2, 2014 7:12 PM

M/28/5'7"/140
As Rx'd
3:40
4:00
5:40

Comment #110 - Posted by: Jake at July 2, 2014 8:11 PM

Rxed

5:00
4:24
6:30

Rested 4 mins between couplets

Comment #111 - Posted by: Mike M (38/6'0"/205#) at July 2, 2014 8:57 PM

As Rx'd
3:36
4:37
4:44

Comment #112 - Posted by: phill 37°21'41"N 118°23'43"W at July 2, 2014 9:06 PM

as Rx'd
2:24
5:48
5:18

Comment #113 - Posted by: Jake Kiddoo at July 2, 2014 10:07 PM

Pull-ups/push-ups: 5:39
GHD sit-ups/back extensions: 5:32
Wall-balls/box jumps: 6:14

As rx'd

Comment #114 - Posted by: Brett (25/M/188cm/80kg) at July 3, 2014 12:33 AM

M/25/6'/85kg

PullUps/PushUps
3:27

GHDSitUps/BackEXs
3:44

WBS/BJ
4:16

Comment #115 - Posted by: Przemek at July 3, 2014 1:11 AM

1,000 Double Unders
15:06

Then,

10 Rds - 5 pull ups / 5 push ups
3:46

Then,

5 Rds - 10 GHD sit ups / 10 Hip extension
4:23

Comment #116 - Posted by: B. Rhaly at July 3, 2014 3:50 AM

3:58
4:19
6:26 10kg Ball
rx

Comment #117 - Posted by: Dylan Fyfe/m/183cm/82kg/40yr at July 3, 2014 4:03 AM

3:31
4:29
6:49
RX

Comment #118 - Posted by: Dave H (M/38/5'8"/147) at July 3, 2014 6:22 AM

Last night

4:50
5:40
6:15

Thanks

Comment #119 - Posted by: mikeyb m/53/178 at July 3, 2014 6:24 AM

M/34/5'7"/168
2:32
3:51
4:41
RX

Comment #120 - Posted by: Mark Salzman at July 3, 2014 6:36 AM

3:57
4:46
5:30

Comment #121 - Posted by: Jim R/51/5'8"/157 at July 3, 2014 7:12 AM

3:32
4:48
4:38

Comment #122 - Posted by: myles456 at July 3, 2014 8:04 AM

6:35 (strict)
5:50 (accidentally did hip-extensions)
5:46 (12# ball, 12' target)

A/C unit was down at the gym, 'twas a hot and stuffy sweat box!

Comment #123 - Posted by: Silas (M/28/6'/170) at July 3, 2014 8:08 AM

First couplet: 4:06
Second couplet: 2:38 abmat sit ups
Third couplet: 4:18

Great workout :)

Comment #124 - Posted by: Nelson Teixeira at July 3, 2014 8:29 AM

2 min rest btw:
2:23
3:43
4:04
rx'd

Comment #125 - Posted by: Phil Kniep at July 3, 2014 9:28 AM

6:09
5:27(Stability bar and supermans)
8:48 (10lb. wall balls, 50 reps.)

Comment #126 - Posted by: espmma at July 3, 2014 9:55 AM

3:33, 4:20, 3:44

Comment #127 - Posted by: SeanZA m/34/65kg at July 3, 2014 10:15 AM

ring pull ups / push ups 5:17
knees to elbows (rings) 20 gkkb sdhp 5:11
thrusters with12kg kb's 24 inch box jumps 7:52

Comment #128 - Posted by: Manny Da Rosa M/185/5-11/46 at July 3, 2014 12:13 PM

Pull-ups/push-ups
7:21

I think I hurt one of my hip adductors doing those sprints without warming up enough. I wasn't able to do the other two parts today, so I worked on handstands for awhile instead.

Comment #129 - Posted by: BC (27/M/5'9"/140lbs) at July 3, 2014 1:52 PM

Wod 1 3:15
Wod 2 2:24
Wod 3 4:54

Montreal, qc represent

Comment #130 - Posted by: Philippe Bies at July 3, 2014 4:27 PM

M/54/153/1-1-06

3:28 (Rx, Hand release)
3:09 (Abmat, superman, no GHD avail)
6:19 (Rx, Whoa)

50 reps each round. Attempted to keep it w/in a few seconds comparing each round, but boy did the wheels come off in round 3.

Comment #131 - Posted by: bingo at July 3, 2014 4:33 PM

2:51 as rx'd
4:04 with supermans for Back Ex
4:38 with 45lb thrusters for wall-ball

Comment #132 - Posted by: MAGNUS 28/5'8"/150-155 at July 3, 2014 9:37 PM

10 rounds
5 pullups
5 pushups
3:25

5 rounds
10 ghd situps
10 back extensions
4:09

2 rounds
25 wall ball @10kg
25 box jump 24 inch
5:10

Comment #133 - Posted by: Dairis at July 4, 2014 1:57 AM

5:30
4:58
6:03 (change on thrusters of 15 kg plate)

Comment #134 - Posted by: Rom/32/92/189/m at July 4, 2014 4:23 AM

as rx'd
Brock
4:37
5:12
5:55
Seb
3:15
5:45
4:10

Comment #135 - Posted by: Sebastian 45/6'2"/180 at July 4, 2014 5:00 AM

10 rounds for time of:
3 pull-ups
3 push-ups

5:56

5 rounds for time of:
10 GHD sit-ups
10 back extentions

4:10

2 rounds for time of:
25 wall-ball shots, 10kg ball
25 box jumps, 60cm

XX:XX

Comment #136 - Posted by: Menno at July 4, 2014 5:33 AM

1) 6.15
2) 5.34
3) 5.43

Fun and tough.

Comment #137 - Posted by: Brandon at July 4, 2014 6:52 AM

as rx'd

1. 8:14
2. 6:45
3. 7:31

Comment #138 - Posted by: Tyler 22/M/5'11/176lbs at July 4, 2014 9:38 AM

Back Squat 3-3-3, 225-245-265 pr

1) 5:28
2) 6:45
3) 6:16

all rx, ghd on 24inch box with four abmats stacked in tandem so two high, and feet between two bars banded to the smith machine. A little tricky to flip back over to back from situps but I made it work.

Comment #139 - Posted by: Gfunk 35/72"/210 at July 4, 2014 1:22 PM

3:29
Rest 1 min
4:27
Rest 3 min
2:36

Comment #140 - Posted by: Fred 40/176/77 at July 5, 2014 2:49 AM

5:22
3:46
6:06
Rx

Comment #141 - Posted by: Wolfgang 6'2/240# at July 5, 2014 2:51 AM

2:32
2:50 w/butterfly sits.
4:42 25# ball to 8'target.

3:00 R.I.

Comment #142 - Posted by: ART/M45/5'5"/150 at July 5, 2014 5:04 AM

M/32/190#
18:00 Rx
Had to adjust GHD machine for GHD su and back extensions each round.

Comment #143 - Posted by: Guz at July 5, 2014 2:57 PM

As rxd
WOD 1 3:08
WOD 2 5:09
WOD 3 5:36
Total time 13:53. Legs are shakin!

Comment #144 - Posted by: Kurt M/40/185 at July 6, 2014 8:13 AM

Squat 3x5 at 265
Bench 3x5 at 190
Pull up 5x1- 45/70/80/90/100f
3:20
3:55
5:58 (45# bar thrusters)

Comment #145 - Posted by: Dave 31/6'/185 at July 6, 2014 10:31 AM

47/F/125#/5'4"
7:25 As rx'd
4:46 As rx'd
6:41 Subbed 40# kettlebell, wallballs not available. Lung burner...
Total time 19:01 (I think...)

Comment #146 - Posted by: Dawn at July 6, 2014 4:17 PM

4:52
4:53
6:55 subbed 20kg thruster and 21 inch BJ

Thrusters... Ergh.

Comment #147 - Posted by: DanNZ M/25/177cm/62.5kg at July 6, 2014 5:54 PM

m/35/5'8"/180lb
- 3/10/14 patella tendon and knee capsule reconstruction
3:17
3:41 (good mornings and abmat sit ups, no GHD machine)
4:33
Felt good.

Comment #148 - Posted by: Adam Hamm at July 6, 2014 6:44 PM

5 Rounds
5 PullUps
5 PushUps
5 Rounds
10 SitUps
10 Back Ext.
2 rounds
10 Box Jumps
10 Wall Balls
16:37
Then
25 PushUps

Comment #149 - Posted by: dyagg at July 7, 2014 6:21 AM

As Rxed
3:40, 5:04, 5:43

Comment #150 - Posted by: John Kacik at July 7, 2014 11:50 AM

10 rnds-
5 pull ups
5 push ups
4:17

5 rnds-
10 GHD sit ups
10 back ext
4:15

2 rnds-
25 20# wall balls
25 24" box step ups
4:55

Comment #151 - Posted by: rwr m/44/175/70" at July 7, 2014 12:40 PM

6:48, 4:44, 6:56

Comment #152 - Posted by: DRE at July 7, 2014 4:06 PM

4:24 strict
3:10
4:07
Rxd

Comment #153 - Posted by: Tormod at July 8, 2014 5:58 AM

rx'd

3:50
4:00
9:16

...i think we can all see where my weakness is -.-

Comment #154 - Posted by: Kyle 36/205 at July 8, 2014 10:12 AM

*split into teams of two, one person works to complete the ladder while the other runs to the dumpster and back with a bumper plate. Rotate when the partner gets back.
**no rest between couplets

Jason and Shannon 14:26 (13)
Elizabeth and Lauren 15:40 (14)
Binno and Sabal 15:52 (12)
Alyssa and Bromm 17:35 (12)
Erika and Jennifer 19:19 (15)
Emma and Mariah 19:05 (12)

Comment #155 - Posted by: Champions Club at July 8, 2014 10:49 AM

3:42
4:42
8:45
Fun one. Rest times odd, but cool.

Comment #156 - Posted by: Michael m/51/5'9"/180/MI Survivor at July 8, 2014 1:31 PM

3:15
3:38
5:58

M/43/190

Comment #157 - Posted by: Lance at July 8, 2014 1:34 PM

2:23
7:32
4:03

Comment #158 - Posted by: Mart Eykman (M/23/177cm/71kg) at July 9, 2014 3:55 AM

5 pullups 5 pushups 4:54
10 GHD 10 back extensions 4:23
25 60 lb. Thrusters 25 boxjumps
4:44

Comment #159 - Posted by: Pacers at July 9, 2014 5:43 AM

8:15

8:20

8:37

Comment #160 - Posted by: Ukkrew at July 9, 2014 11:13 AM

53 / 172

as rx'd

3:56
4:13
6:08
14:17 total

Comment #161 - Posted by: tom perry at July 9, 2014 11:47 AM

Kept the clock running the whole time. 4:03, 12:05, 21:10. Made up at work after week camping trip.

Comment #162 - Posted by: ScottMacArthur at July 9, 2014 5:35 PM

3:17
5:28
4:46
M/28/5'-10"/165

Comment #163 - Posted by: Matt D at July 13, 2014 9:51 AM

18'22"

Comment #164 - Posted by: RAD at July 13, 2014 5:14 PM

M/28/187cm/87kg

07:07
04:57 - buterfly sit-ups instead of GHD
--:-- didn't do last couplet

Comment #165 - Posted by: arthurgtd at July 15, 2014 8:28 AM

10 rounds for time of:
5 pull-ups
5 push-ups - 5:11

5 rounds for time of:
10 GHD sit-ups
10 back extentions - 6:26

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch - 5:50 (both rounds utilized step-ups for the first 15 reps then jumped up stepped down rest of way)

Rested 5 minutes between couplets.

Comment #166 - Posted by: Murph99 at July 18, 2014 6:29 AM

10 rounds for time of:
5 pull-ups
5 push-ups
5:11

5 rounds for time of:
10 GHD sit-ups
10 back extentions
6:26

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
5:50 - (both rounds utilized step-ups for the first 15 reps then jumped up stepped down rest of way)

Comment #167 - Posted by: Murph99 (M/ 40/ 5'10"/ 195lbs) at July 18, 2014 6:31 AM

subbed KTEs for sit-ups; rested 2 minutes between couplets

22:30

Comment #168 - Posted by: Manchild at July 21, 2014 6:27 AM

5:21/6:00/6:37 as rx'd

3 min rest between couplets

Comment #169 - Posted by: Ronnieboy M/51/5'9"/185 at July 24, 2014 5:48 PM

m/40/5'9/184
CFWU-2. Superman. DU.
3.02
5.09-quads started to get fatigued on GHDs on last 1/2-flexing them while pushing knees down on way up.
5.38 WB not too bad. BJ slow as normal, but decent job pushing on last 1/2 of last round.
3 min rest between efforts.

Comment #170 - Posted by: jrm at July 25, 2014 6:39 PM

chinups

8:56
9:53
9:29

m/43/5'8/240

Comment #171 - Posted by: phat boi at August 4, 2014 8:38 PM
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