January 16, 2013

Wednesday 130116

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Neal Maddox 8:15. Post time to comments.

Compare to 120201.

instructional_ringrow_th.jpg

Enlarge image

The physical demand in the ring row varies dramatically based on the position of the heels and the height of the rings.


"Stone Technique" with Rob Orlando, video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Butcher's Garage - video [wmv] [mov] [HD mov]

CrossFit Santa Cruz scales today's WOD - video [wmv] [mov] [HD mov]

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

Do you see what they want us to do today? Holy smokes! You really rested yesterday, right? RIGHT? I told you, Coach is like Santa…he knows what you are doing, and if you do extra on Rest Day it always shows up on the very next WOD. Seriously, if any of you Newbies did burpees yesterday I’ve got a couple of SEALs who know where you live.

Just kidding. About the SEALs anyway.

This is a long, hard WOD. Click on “Compare to” and check out some of those times. Merde. Another Chipper. 5 exercises. Complete all of the reps for each exercise before going on to the next. Don’t hop around, a couple of these and a couple of those, etc.

30 Handstand Push-ups (HSPU). Just like they sound. Kick up to a handstand in the middle of the floor, lower your head to the ground, and then push yourself back up to the handstand. Piece of cake. Riiiiight. As Rx’d is actually kicking up to a handstand with your heels against a wall and THEN doing a inverted push-up. Still pretty tough, eh? If you can kick up to the wall, how about decreasing Range Of Motion (ROM) by descending to an abmat or two. Still too much? Walk yourself up the wall with your chest to the wall instead of your butt, look at the wall, and do the HSPU to a couple Abmats that way.

I know…you still think this is nuts. I get it. I’m not really very good at HSPU either. You can hook your feet over a bar on the rack. Put your feet up on a box and get into a “pike” position. Still too tough? Kneel on that same box, pike, and do the HSPU as vertically as possible. There are all kinds of really fancy, complex ways to rig yourself with rubber bands, ropes, a “jolly jump-up”, whatever. Get ye to “Exercises and demos” and the FAQ if you need more info.

40 Pull-Ups. Same as every other PU WOD this month. Remember, I warned you right out of the chute…we do lots o’ PU here. 50 Kettlebell Swings. Ditto. You’ve done ‘em twice already. 1.5 Pood. Russian thing. Still. 1 Pood = 16Kg so 1.5 = 24KG or roughly 55lb. Sub is a 55lb. dumbbell. Typical women’s weight would be 1.0 Pood or 36lb (35lb DB).

60 Sit-ups. Ah, our first sit-ups. Start with your shoulder blades flat on the ground and end with your upper body perpendicular to that same ground. Many CrossFitters will use an Abmat; I will use a “ghetto Abmat” made from a couple of towels. Anchored feet or free, it only matters to you. GHD sit-ups? You’re a Newbie—are you nuts? Pretty much no one should be doing 60 GHD sit-ups here. Sheesh!

Oh, as if all of that isn’t enough, the wizards of the Main Page want you to do 70 Burpees! Hah! You’ve done Burpees this month too, and they are still the same flavor of suck, all 70 times.

OK, huddle up here. Let’s get serious. No way all of this is a good idea for you if you are really new to CrossFit. Oh sure, in a while you’ll look at this and go something like: “wow, that’s looks like fun!” Really. This is gonna make you say crazy stuff like that. But not today. Nope. Today we’re gonna scale the weight on the KBS (M: 1 Pood, W: 0.75 Pood), and reps. 10 HSPU/20 PU/30 KBS/40 Sit-ups/50 Burpees. Max. Or check out the scaled version on the video from CrossFit Santa Cruz. Don’t be a knucklehead. This is day ONE of 3 on and you’ve got two more WODs before you rest.

70 Burpees. I dunno. If I find out one of you guys did Burpees on Rest Day…3-2-1…GO.

Comment #1 - Posted by: bingo at January 15, 2013 6:33 PM

8:15 is an amazing time. I'm going to struggle to do just the burpees in that time!

Comment #2 - Posted by: Kizza (M/30/6'0"/175#) at January 15, 2013 6:40 PM

HOLY BLANK BLANK BLANK! This will be a good one tomorrow. Boy am i thankful for that day off today. Good luck everyone.

Comment #3 - Posted by: s holt at January 15, 2013 6:40 PM

This ought to be fun!

Comment #4 - Posted by: JB at January 15, 2013 7:06 PM

I'm loving these scaled WODs ... Very talented coaches, giving great advice. The coaches in these segments should be commended. Keep up the good work!

Comment #5 - Posted by: Fred Abbatantuono at January 15, 2013 7:13 PM

Well this ought to hurt ... And we will love it!

Comment #6 - Posted by: Keith at January 15, 2013 7:15 PM

Convenient that I did the week one open of 7 minute butlers today. As Burgener would say, "yaaay burpees."

Comment #7 - Posted by: Shane at January 15, 2013 7:30 PM

70 burpees!! Wow. I was going to workout today but thank god I took the rest day! That time is amazing! I don't know if I am excited or anxious! Hoping I will finish under 20 minutes

Comment #8 - Posted by: Sarah Reyna at January 15, 2013 7:43 PM

M/26/170#

Rx'd 19:31

I used an abmat for the sit ups, never used one before really,
Props to Neal, his time is spectacular, I was only into the swings at that point

Comment #9 - Posted by: Micah at January 15, 2013 7:49 PM

M/26/170#

19:31 rx'd

Did use an ab mat for the first time - different.

Props to Neal, spectacular time, I only in my swings at that point.

Comment #10 - Posted by: Micah at January 15, 2013 7:52 PM

M/25/170
12:21
Subbed 45 lb dumbbell for KB swings. Burpees were rough!

Comment #11 - Posted by: Steven Marinero at January 15, 2013 8:24 PM

17:50 rxd
Messed up did 50 situps and 60 swings. Plus doing 60 swings right before burpees almost made me see my lunch. Pullups as usual destroyed my time can't kip so most r strict. I love how they always put like a hundred thousands burpees at the very end. Lol. 8 mins on this wod is supernatural way to go Neal .

Comment #12 - Posted by: hollyhog at January 15, 2013 8:30 PM

"the good lord gave us a body that can withstand almost anything, it's the mind you have to convince."
Vince Lombardi

Comment #13 - Posted by: hollyhog at January 15, 2013 9:12 PM

holy -expletive-.... after i spent almost 45 minutes going 5-5-5-5-5-5-5 today on setting new ATG squat PRs, how am i gonna stand up for burpees...

Comment #14 - Posted by: linas at January 15, 2013 9:19 PM

19:12. Handstand Push ups were seriously ugly, and scaled my KBS to 35# (I did KBS in a WOD earlier today). Those burpees killed me!

Comment #15 - Posted by: Aaron Wiggins at January 15, 2013 9:39 PM

This is crazy... after what I did today! ;)

Comment #16 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 15, 2013 10:15 PM

M/24yo/180lbs/5'10"

10:37 - Scaled to 1/2 reps for all movements and held feet on bar during HSPU.

Comment #17 - Posted by: LWG at January 15, 2013 10:40 PM

8:15 are you kidding me?
I did 78 burpees in that 7 min amrap

Comment #18 - Posted by: Alex Cross at January 16, 2013 1:30 AM

Is there a video of this wod completed in 8.15 mins?

Comment #19 - Posted by: Dan at January 16, 2013 1:47 AM

Rob Orlando....pick stuff up...put stuff down...Rob Orlando SMASH!....that dude is a beast.

Comment #20 - Posted by: Noel at January 16, 2013 2:42 AM

17:28 rx

Comment #21 - Posted by: gb 45/m/71"/185# at January 16, 2013 2:48 AM

M/40/111/6'3"
15.12

20 Handstand push-up progression on 24" box
25 Pull-ups blue band
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

Comment #22 - Posted by: bretty72 at January 16, 2013 2:52 AM

It did hurt ... 12:28 ... And I love it (for the time being)!!!!!

Comment #23 - Posted by: Keith S. at January 16, 2013 2:58 AM

Subbed hspu for 100lb shoulder press, rest rx'd.
Time: 15.35
Yeah those burpees at the end where nice.

Comment #24 - Posted by: Tijnitijn at January 16, 2013 3:17 AM

For the KB Swings what does "pood" stand for? I get that 1 is 16kg and 1.5 = 24kg but what does it actually stand for?

Comment #25 - Posted by: Ollie at January 16, 2013 3:33 AM

Tired, but couldnt withstand to do the workout altough Rest Day - rxd in 13:40!
Nice

Comment #26 - Posted by: Trainblue at January 16, 2013 3:35 AM

M/35/200/5'10"

16:37

Hoooaaahhh Army Crossfit!!!

Comment #27 - Posted by: SFC AB at January 16, 2013 3:58 AM

Pood is a unit of mass used in a Soviet Russia

Comment #28 - Posted by: Alex Cross at January 16, 2013 4:14 AM

30 Handstand push-ups- 2.28

40 Pull-ups: 1.13
50 Kettlebell swings, 1.5 poods: 3.25

60 Sit-ups- 2.14
70 Burpees- 4.51 at no breaks, went hard on these, splits were at 15 per min
= 14.14 a PR, I kind of thought I could get this done more quickly like the dudes in the video, but I was grossly mistaken.

Clearly lost time in the HSPU but I did the leg frog thing, so oh well. I did put the KB down 4 times, chunks of 12 most of the way.

The rest of it, there were no rests. So kind of disappointed but it is the third 10 min WOD in 26 hrs, so I should take it and run.

A good WOD though, 15 min or so, nice.

Comment #29 - Posted by: Matt A at January 16, 2013 4:38 AM

15:45 .... Needs work on burpees lol always the best workouts. Love peoples reaction in the gym.

Comment #30 - Posted by: Mario Ramirez at January 16, 2013 4:40 AM

Did this about a year ago, but in reverse order @ 19.20. Gonna shoot for sub 17.

The people at butcher's garage are insane!

Comment #31 - Posted by: BoBBy at January 16, 2013 4:51 AM

First one back after the flu -

16:04 today.
17:05 last time.
strict hspu
50# kb

Comment #32 - Posted by: ART/M/44/5'5"/152 at January 16, 2013 4:56 AM

22:05
Need a lot of work on handstand push ups

Comment #33 - Posted by: Ramsey at January 16, 2013 5:00 AM

19:56 Rx

Burbees, you suck. It took me 8:41 to do 70 burps. At least this time they didn't look like rising and falling Zombies.

From Bahrain M/30/5'11"/190

Comment #34 - Posted by: Kyle at January 16, 2013 5:13 AM

m/38/71"/160 lbs

14:58

70 burpees at the end is insane!

Comment #35 - Posted by: Mike Muhleisen at January 16, 2013 5:14 AM

M/27/6'0/185

23:56 Rx

Comment #36 - Posted by: Odysseus at January 16, 2013 5:39 AM

F/27/5'5"/120

21:17 Rx

31 second PR compared to scaled effort last year.

Comment #37 - Posted by: Sisyphus at January 16, 2013 5:39 AM

30 hand stand push-ups (one leg on the wall)
40 Pull-ups
50 Kettlebell Swings 1.5 poods (Russian style)
60 Sit-ups
70 Bupees I'am a burpee freak. Love them!)

24'17''

Comment #38 - Posted by: J Romero Cabot at January 16, 2013 5:59 AM

f/30/5'5/128

as rx'd, 23.40

is there such a thing as HSPU / pull up elbow? because I think I have it...

Comment #39 - Posted by: Kristen, Bagram AFG at January 16, 2013 6:01 AM

19:15
mix of HSPU and mod HSPU
ring pull ups
44# kbs w/ 3-4 breaks; grip is tough w/ loose-fitting cotton gloves on a 29 degree morning
unanchored abmat situps...way harder than anchored
burpees took 6:30

Comment #40 - Posted by: Jim R. M/50/5'8"/155 at January 16, 2013 6:02 AM

19:34
fun one!

Comment #41 - Posted by: Jason at January 16, 2013 6:02 AM

M/37/175/5'8"
23:45 Rx'd. Whew. I feel slow after looking at all of your times. I guess I have some work to do! Happy crossfitting everyone.

Comment #42 - Posted by: Eric at January 16, 2013 6:12 AM

16:04 Rx'd

Whoop!

Comment #43 - Posted by: james.patrick [M/50/66"/135] at January 16, 2013 6:13 AM

M 42/192/6'0"
19.03.25. Stacked two abmats on the hspu. Everthing else as rxd.

Comment #44 - Posted by: Mike at January 16, 2013 6:15 AM

Neal Maddox's time is ridiculous. At first I thought BS. But being an engineer I decided to use math and of course some assumptions to see if it could be true. Neal completed 132 burpees in last year's open workout 12.1. 7 minutes x 60seconds/minute = 420 seconds... 420seconds/132burpees= 3.2seconds/burpee.... 70 burpees x 3.2sec/burpee = 223sec = ~3:45 (granted it was 70 so the time was prob lower so im gonna say it took him 3:15. Everything else was assumptions but i think they are reasonable. Unborken pullups and situps. Kb at 1.5pood should be nothing to him but this is the only one that might be a really aggressive assumption.

1:15 for HSPU
1:00 for pullups
1:30 for kb swings
1:15 for situps
3:15 for burpees

Saving this WOD for Saturday. Little scared

Comment #45 - Posted by: Brian Monteiro at January 16, 2013 6:24 AM

M/37/68"/165
17:34 as Rx

Comment #46 - Posted by: Work at January 16, 2013 6:26 AM

Rx'd 19:20

Comment #47 - Posted by: Antoinne M/37/191 at January 16, 2013 6:27 AM

m 41/174cm/85kg
Had to scale. Managed to do 7 handstands and almost a push-up.

30 Divebomber push-ups
40 Pull-ups
50 Kettlebell swings (16kg)
60 Sit-ups
70 Burpees

Comment #48 - Posted by: jankka at January 16, 2013 6:31 AM

M/34/170/5'11"

21:05 (burpees took ~9 mins)

As Rx'd except KBS: 20 @ 50lbs and 30 @ 45 lbs

Watched the Butcher's Garage video; I had NO IDEA one could kip on HSPU- life changing! Knocked out 30 in no time. Also did three free-standing HSPU- my first ever!

Comment #49 - Posted by: Dan at January 16, 2013 6:41 AM

Could anybody explain to me why we must use a 1.5 pood kb ? I mean, in terms of training 1.5 pood kb could be really heavy o not depending on body weight, age, gender, and so on... Same is happening with previous WODs. When trainer refers to weights in execises, wouldn't it be better a % of body weight (for example) instead of a fixed value ?. Thanks. PO.

Comment #50 - Posted by: PO at January 16, 2013 6:44 AM

9:39, pack scaling on all w/ purple band on PU, feet on dryer for HSPU (have to inc. difficulty next time though), sub 40 squats and pushups for burpees, still can't jump
last time: 10:42 pull-ups with green and blue bands feet on box for HSPU Pack scaling for rest with 40 air squats and push ups yo sub for burpees that I can't do due to foot surgery

Comment #51 - Posted by: RussA at January 16, 2013 6:57 AM

13:12 min rx

Comment #52 - Posted by: Dadycoach at January 16, 2013 7:05 AM

PO @42,

Good morning! Each WOD includes a prescribed weight. On CrossFit.com there is only one weight; at many Affiliates there will be an as Rx'd men's and women's weight. You can scale down (or up) depending on your fitness level or goals, not only with KB but with any prescribed weight.

In general in CrossFit a specified weight is given. There is no other reason for this than "because".

Welcome aboard. Fasten your seatbelt.

Comment #53 - Posted by: bingo at January 16, 2013 7:18 AM

PO: scale down if you need to scale down. This stuff is for you, work hard, but don't kill yourself. No shame in scaling down anything, everybody's start point is different.

HSPU: toes on 5'4" box, RX everything else, 24:34.

Fun fun.

Comment #54 - Posted by: Ted N at January 16, 2013 7:22 AM

Wow...8:15 is insane.....Maddox will be on the podium at the games this year.

Comment #55 - Posted by: Will at January 16, 2013 7:22 AM

PO: scale down if you need to scale down. This stuff is for you, work hard, but don't kill yourself. No shame in scaling down anything, everybody's start point is different.

HSPU: toes on 5'4" box, RX everything else, 24:34.

Fun fun.

Comment #56 - Posted by: Ted N at January 16, 2013 7:23 AM

19'14 as RX'd.

Comment #57 - Posted by: JS at January 16, 2013 7:24 AM

Thanks for your comment, Bingo! I like training box and I'm new to Crossfit... from buenos Aires, Argentina. PO.

Comment #58 - Posted by: PO at January 16, 2013 7:27 AM

As rx'd 13:17. 3 second PR! Abmat for sit-ups.

Comment #59 - Posted by: Kurt M/39/185 at January 16, 2013 7:32 AM

time - 18.23.66

Comment #60 - Posted by: AB at January 16, 2013 7:38 AM

23:30

Comment #61 - Posted by: mohamed at January 16, 2013 7:51 AM

To whoever watched the Atlas Stone video, does anybody know the name of the band in the music when the tabata workout started?

Cheers

Comment #62 - Posted by: Chris at January 16, 2013 8:06 AM

30 inv pushups
40 pulls
50 1.5 pood KB swings
60 Crunches
70 Burpees
28:34

Comment #63 - Posted by: Griff 43/M/67/161 at January 16, 2013 8:08 AM

Feet on smith machine bar for hspu. All the rest as Rx'ed.

16:28 (PR)

Comment #64 - Posted by: Kevin C. (M/53/5'11"/175) at January 16, 2013 8:17 AM

Great to see Tom Rowland tossing around the Atlas stones. Hope to see his traveling Open videos again this year.

Comment #65 - Posted by: Scott K at January 16, 2013 8:19 AM

Love Danielle saying "It's all art". What a super coach and so true to what Crossfit is all about. It isn't a 1 size fits all program...it's infinitely scaleable.


Nice work coach D ;-)

3..2..1..GO

Comment #66 - Posted by: Alan at January 16, 2013 8:21 AM

19:52
16 Hspu 14 modified
1 pood swings. It's all I have.
Chippers always make me nearly give up the ghost!!

Comment #67 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 16, 2013 8:25 AM

F/51/5'6/120
11:05
20 hspu feet up 90 degrees at waist
30 pull ups 1 band
Got mixed up and did 30 kettle bells 1 pood
50 sit ups ab mat
60 burpees

Comment #68 - Posted by: D.S. at January 16, 2013 8:26 AM

M/35/5'9"/160

23:07

Comment #69 - Posted by: Antun Karlovac at January 16, 2013 8:27 AM

13:48RX
went Balls out on the HSPU and couldnt really recover.

Comment #70 - Posted by: ManabatKB at January 16, 2013 8:53 AM

12:15 as rx'd. Freaking fifty kettelbell swings right after forty pull ups... Get ready for your forearms to feel like jello.

Comment #71 - Posted by: kyle at January 16, 2013 8:57 AM

back home 3rd wod back after 4 weeks off bc of the flu and pneumonia.
22.48


PR is 19.24

Comment #72 - Posted by: Jonblaze at January 16, 2013 9:04 AM

back home 3rd wod back after 4 weeks off bc of the flu and pneumonia.
22.48


PR is 19.24

Comment #73 - Posted by: Jonblaze at January 16, 2013 9:04 AM

M/45/5'11"/200

10 Push-ups
15 Pull-ups
20 1.5 pood KBS
25 Unanchored sit-ups
30 Burpees

6:45

Comment #74 - Posted by: nutfam at January 16, 2013 9:07 AM

18:58 Rx'd

HSPU strict, sit-ups unanchored without AbMat

Well off my PR for this, but still pleased because I'm recovering from a cold.

Comment #75 - Posted by: Bill M. m/48/5'3"/135 at January 16, 2013 9:08 AM

8:56 RX

Comment #76 - Posted by: Andy at January 16, 2013 9:17 AM

16:55
Wow what can I say, that was amazing.....
Used 1 abmat for HSPU

Comment #77 - Posted by: Mandy J at January 16, 2013 9:20 AM

21:01 Rx'd I hate burpees

M/30/5'9"/205

Comment #78 - Posted by: Brandon R at January 16, 2013 9:31 AM

M/25/5'6''/148

Subbed KB for 50lb DB (highest weight we have at firehouse)

17:51

Awesome WOD!

Comment #79 - Posted by: Chad B at January 16, 2013 9:39 AM

19:30
30 hspu heels to wall
40 pu 15/11/9/5
50 1 arm swings 25# db each arm
60 situps 40/20
25 burpees ran out of time
May do again later hspu much improved
1.5 mi run warmup

Comment #80 - Posted by: Johnh 44/205 at January 16, 2013 9:41 AM

M/24/5'10"/167

30 hspu
40 pu
50 kb swing, 45# kb
60 sit-ups
70 burpees

16:33

Comment #81 - Posted by: T. Swihart at January 16, 2013 9:42 AM

M / 38 / 5'70" / 165.56 lb - CrossFit Leblon - Rio de Janeiro - Brazil

30 handstand pushups
40 pull ups
50 1.5 pood KB swings
60 sit up
70 Burpees

time: 14'48"

Comment #82 - Posted by: SANDRO PEREIRA at January 16, 2013 9:45 AM

M/5'7"/36/170

Second week doing crossfit!
Did all as prescribed except only did 30 burpees then went and puked!!!

31:13...only 30a burpees.

Comment #83 - Posted by: Guns76 at January 16, 2013 9:51 AM

17:28w/50#kb

Comment #84 - Posted by: Corey Fogle at January 16, 2013 9:52 AM

16:19. Burpees killed me.

Comment #85 - Posted by: unclevil at January 16, 2013 9:52 AM

13:24

The Burpees reminded me of the CrossFit Open 12.1. WOD :D

Comment #86 - Posted by: Ingomar W. at January 16, 2013 10:11 AM

M/22/6'0"/180

Subbed 25# plate ground-to-OH for kettlebell swings because I don't have a kettlebell; everything else Rx'd

24:40

Comment #87 - Posted by: Alex at January 16, 2013 10:13 AM

M/ 27/ 5'5"/ 155lbs

14:16 RX

ALL THE WAY, AIRBORNE

Comment #88 - Posted by: Travis Z. at January 16, 2013 10:17 AM

Damn you guys with times under 20 min...
52.07 and I am proud of it! ;)

Comment #89 - Posted by: RowRow at January 16, 2013 10:21 AM

M/49/212/5'8"

21:46 - RX

Did sub #35 db for KBs. Need to figure out how to kip HSPUs.

Comment #90 - Posted by: Mike/UT at January 16, 2013 10:27 AM

16:31 as rx'd

Comment #91 - Posted by: SB at January 16, 2013 10:27 AM

M/52/5"11"/225

First time CF workout...scaled according to the instructions above...had to use assistance with the pullups, did piked handstands pushups...feel freakin awesome...did not keep time, just wanted to complete.

Comment #92 - Posted by: Roger Beck at January 16, 2013 10:28 AM

M/45/160lbs
19:00 as Rx'd
half of that was spent on burpees

Comment #93 - Posted by: mhollis at January 16, 2013 10:31 AM

RowRow @89,

59 minutes?! All due respect for your perseverance, but that's a clear indication that you need to scale a WOD like this. The next time this comes up reduce the reps and load (see my post up top) so that you come in between 15-25;00 with very few stops.

Welcome aboard. Fasten your seatbelt.

Comment #94 - Posted by: bingo at January 16, 2013 10:48 AM

Day 261
M/45/6'0"/195
As RX'd - 20:06
No "compare to" time as I didn't start CF until 120501.

Comment #95 - Posted by: fargingbastige at January 16, 2013 10:59 AM

M/18/140/5'7

Holy...

17:09 only have 1 pood kb rest rx

After a bad car accident... I think I'm finally back!

Comment #96 - Posted by: Bronson M. at January 16, 2013 11:00 AM

18:15 as rx'd
HSPUs (no kip): 10/9/2/4/4/1
Pullups (BF and Kip) 10/10/10/5/5
KBs - 30/12/8
Situps - 60
Burpees - slow w/few min breaks (~7 mins)

Comment #97 - Posted by: PW56 at January 16, 2013 11:01 AM

bingo @93

Thanks for feedback.. I have missed that part with scaling the WOD. Well my time(52min) shows that I am totally out of shape and I will pay more attention to description next time :) Great workout by the way.

Comment #98 - Posted by: RowRow at January 16, 2013 11:02 AM

M/29/143#

20:40 Rx'd

Note to self for next time: Do longer sets for the KB swings (i.e. 10+ for each)

Comment #99 - Posted by: Keen-NZ at January 16, 2013 11:06 AM

bingo @93

Thanks for feedback. I am new here and still trying things out. I missed that part with scaling the WOD and will pay more attenting to the description next time. Great workout by the way. Thanks.

Comment #100 - Posted by: RowRow at January 16, 2013 11:08 AM

M/25/175
21:04 Rx'd
Great wod

Comment #101 - Posted by: Micah at January 16, 2013 11:28 AM

14:39Rx

Comment #102 - Posted by: James at January 16, 2013 11:28 AM

IT'S A BOY!
5lbs 8oz, Rowan Robert Daniel
Feeling totally blessed!

(Unfortunately my exuberance didn't show in this WOD)

As RX'd: 17:28

Did I mention its a boy!?

Comment #103 - Posted by: CPT Chris at January 16, 2013 11:36 AM

Not too often that I can't finish a WOD, but this one got the best of me...I expired at 35th burpee--ENDEX'd in 32:00.

5 HSUP; sub'd 115# Push Presses 10,5,5,5 9:00;
RX'd strict pull-ups 10, 5, 5 13:30, 5,5,6,4 17:25;
Sub'd 55# DB Swings 10,10,10 20:50,10,10 23:30;
RX'd sit-ups 40 25:00, 20 26:00;
* Burpees 10 27:15, 10 29:15, 15 32:00;
* DNF

Comment #104 - Posted by: djf m.32.69.175 at January 16, 2013 11:37 AM

M/31/155

Scaled as recommended because I was shooting for a 12 min max range

10:56

Even scaled down the burpees killed me. Thanks for the workout and be Blessed.

Comment #105 - Posted by: Ryan r at January 16, 2013 11:38 AM

CFWU - 3 rounds:
10 Samsons
10 O/H squats
10 Sit-ups
10 Back-extensions
5 Pull-ups (palms out, no kip; big weakness here)
10 dips

25Min:
30 Divebomber push-ups (sub'd for HSPU's)
40 Pull-ups (closest to kipping I've ever been; need to get ~2" higher on the latter reps)
50 Kettlebell swings (24kg)
60 Sit-ups
70 Burpees (Another big weakness here)

* Did not realize kipping HSPUs is a thing; will give that a go next time.

Am doing CFE-TT tonight:
4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Comment #106 - Posted by: kreppk2 at January 16, 2013 11:40 AM

17:15 with scaling

22 hspu to 5" + 8 no-rep hspu, 40 Grav + 60# pullups, 50 kbs 50#, 60 sit, 70 burpees

vs. 2.1.12 14:17 sub n scale: 22 smith bar hspu, 20 gravitron +70# pullups, 20 dips, 50 kbs 50#, 60 sit, 70 burpees

Need to build HSPU endurance.

Comment #107 - Posted by: matt h at January 16, 2013 11:42 AM

as rx'd 9:27

Comment #108 - Posted by: jonathan scotti at January 16, 2013 11:49 AM

As RX'ed

14:02

Broke my PR from 28th of November by 4 minutes, unbelievable! Now I'm feeling kinda dizzy.

Comment #109 - Posted by: haveheart at January 16, 2013 11:53 AM

12:36 (PR) with 55lb DB swings for KBs
I did Lynne yesterday, which made this one extra fun.

Comment #110 - Posted by: MAGNUS M/26/5'8/160 at January 16, 2013 12:05 PM

43:05 forgot to start till I had knocked out 10 hpu's so i added a minute to my time. I felt pretty good, but the burpees are still rough for me.

Comment #111 - Posted by: BW at January 16, 2013 12:08 PM

as rx'd, with 50lb KB

19:50

areas for improvement:
-HSPUs took me 3:40 with no kipping... lots of room for improvement
-PUs took 3 mins
-burpees took 6:36

Comment #112 - Posted by: Saam at January 16, 2013 12:16 PM

@ #108 MAGNUS - I did "Lynne" yesterday, too & thought the same thing... fun!

Comment #113 - Posted by: fargingbastige at January 16, 2013 12:16 PM

as rx'd 19:50

HSPUs took 3:40
PUs 3min
burpees 6:36

(all of those need to be faster)

Comment #114 - Posted by: Saam at January 16, 2013 12:17 PM

I appreciate the main page videos showing scaling. Keep that up! I know about BrandX scaling, but really this is very helpful, and means no searching through the exercise videos (which aren't always named in a way that finding the right one is easy--maybe that archive needs a little updating as well).

Comment #115 - Posted by: Susan Williams at January 16, 2013 12:46 PM

16:05 rx'd
HSPU and burpees were tough

Comment #116 - Posted by: RLM at January 16, 2013 12:54 PM

m/18/185/5'11
Okay I have a few words to say about this workout. Is there any consideration about our arms? I don't know about everyone else but my arms are killing me from the max effort pull ups the other day.

14:40
15 handstand push-ups
20 pull-ups
everything else Rx'd

Comment #117 - Posted by: Ryan Richard at January 16, 2013 1:02 PM

M/29/180cm/73kg

14:33

Comment #118 - Posted by: ukr17 at January 16, 2013 1:03 PM

24.55.. I knew i should'nt have done ANGIE yesterday.. First time ever doing this one.. The burpees are something i gotts get used to..

Comment #119 - Posted by: Randy at January 16, 2013 1:25 PM

age 23 bw 170

14:56

scaled hspu's to 15 (wall facing with kip) and pull-ups to 20. burpees were skill and landed on balls of feet.

Comment #120 - Posted by: Chris S at January 16, 2013 1:27 PM

20.58
HSPU did with feet on box, poor form. 45lb KBS. Fun!

Comment #121 - Posted by: BigMoon at January 16, 2013 1:32 PM

Feet on squat rack bar for hspu
everything else rx'd
18:20

Burpees build character

Laura f/50/5'7/155

Comment #122 - Posted by: power-girl at January 16, 2013 1:34 PM

@ #115 Ryan: There will often be a certain amount of soreness from some/most of the WODs, that's one reason why the rest days are critical (as bingo suggests in his posts). You can also "scale" rest periods... if you need an extra day, take it. I think bingo alluded to that earlier this year as well. That's what worked for me early on when I started CF - just my $0.02.

Comment #123 - Posted by: fargingbastige at January 16, 2013 1:35 PM

11:44

Comment #124 - Posted by: Kevin: M/41/195/6' at January 16, 2013 1:45 PM

m/42/5'8"/180

23:02

8 HSPU then 22 pike HSPU on bench
40 PU
50 55# DB swing
60 sit ups@ 14:10
70 burpees finished at 23:02
looking for the 21 minute mark, dang you burpees.

Comment #125 - Posted by: Mike A. at January 16, 2013 1:47 PM

30 Push
50 Squat
60 Sit
70 Burpees
60 Sit
50 Squat
30 Push

20:52
M/29/167/Sea Level 16 Jan 13
Modified the workout to a pyramid due to no pull-up bar or KB availability.

Comment #126 - Posted by: Joshua B. at January 16, 2013 1:52 PM

M/37/170
Subbed hspu for 115 pound push press.
Everything else rx'd
12:22.

Comment #127 - Posted by: Rab Paterson at January 16, 2013 2:00 PM

Did the scaled version in 20 min. 3/4 of the time was from burpees. That's a lot for a person of my 'stature'.

Comment #128 - Posted by: ThePaulsen m/6'3"/330 at January 16, 2013 2:03 PM

15 Handstand push-up progressions, knees on bench
20 Jumping pull-ups
25 Dumbbell swings, 25#
30 Sit-ups
35 Burpees

15:23

First Crossfit experience in a loooong time. So happy I made it.

Comment #129 - Posted by: Jess at January 16, 2013 2:06 PM

M/23/190/5'8
8:18

Comment #130 - Posted by: Warren at January 16, 2013 2:07 PM

M/18/170

30 pike pushups on bench
40 pu
50 55# DB swings
60 sit ups
70 Burpees

17:30.

Comment #131 - Posted by: Jake Kann at January 16, 2013 2:08 PM

28:50 - HSPUs to mat

Comment #132 - Posted by: Mike (M/40/6'2"/194) at January 16, 2013 2:09 PM

m/27/184/6'2

Had to modify the HSPU but did everything else as rx'd
16:22

Comment #133 - Posted by: Bobby Evans at January 16, 2013 2:11 PM

M/43/5'8"/174

Meh, misread and did 30 reps of each exercise:

8:00

Comment #134 - Posted by: Jon Craig at January 16, 2013 2:17 PM

27:17
HSPU on wall
50lb subbed for 1.5 pood
did burpees with class

Comment #135 - Posted by: Jay at January 16, 2013 2:19 PM

18:30 as rx'd.

Comment #136 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at January 16, 2013 2:31 PM

Liked it!! Did better than thought would (high 40s) might have been cuz scaled handstands so could do a descent amount and not kill rest of WOD
so did them wit feet on 36 in box

35:01

Comment #137 - Posted by: Dally at January 16, 2013 2:39 PM

Scaled
30 Hand stand PU's Pike 32" step 12/8/5/5
40 Pull ups- 10/10/10/5/5
50 KB swings 55Lb DB 20/20/10
60 sit ups
70 Burpees- 10X7
28:00

Comment #138 - Posted by: Chuck B m/54/5'11"/165 at January 16, 2013 2:53 PM

This was nasty...18 mins on the dot...burpees wrecked my life

Comment #139 - Posted by: Payton at January 16, 2013 3:00 PM

Scaled
3hspu
6 hspu on a 2.5 inch foam board
21 push press w/50lb dmbls

Everything else rx'd

25:21

Comment #140 - Posted by: C-los at January 16, 2013 3:01 PM

23:26 rx

Comment #141 - Posted by: caleb (M/36/6'0"/179) at January 16, 2013 3:03 PM

22:43 (16 kg kettle as recovering from back injury) first wod since November. Stupid Burpees.

Comment #142 - Posted by: Mr Pete at January 16, 2013 3:11 PM

M/31/200/72

Rx'd 14:56

Comment #143 - Posted by: SeanP at January 16, 2013 3:16 PM

19:57

Comment #144 - Posted by: Pacers at January 16, 2013 3:29 PM

m/42/155/5'7"
15:40
20kg kb

Comment #145 - Posted by: richmondtx at January 16, 2013 3:49 PM

A known weakness was once again exposed.....the handstand push-up.
20:01

Comment #146 - Posted by: Pat Sherwood at January 16, 2013 3:54 PM

W/39/165
rx 26:40
slow and tough but I'm proud of those rx HSPU!

Comment #147 - Posted by: nicoles at January 16, 2013 3:57 PM

19:36...burpees were brutal.

Comment #148 - Posted by: soy m/31/73"/192 at January 16, 2013 4:08 PM

For time:
30 Hand stand push-ups
40 Pull-ups
50 Kettlebell Swings Russian 1.5 pood
60 Sit-ups
70 Bupees, strict
26:44
M/55/6’/205

Comment #149 - Posted by: Pete In Sun City at January 16, 2013 4:09 PM

Maurice Dotson: 27/5"11/195lb

RX:8:36/ burpees no joke!

Comment #150 - Posted by: Maurice at January 16, 2013 4:13 PM

As rx'd
10:47

Comment #151 - Posted by: Troy at January 16, 2013 4:17 PM

M/26/ 170lbs

21:30 Rx. Doing pull-ups on the rafters of my basement really suck. This really killed my time because I couldn't kip without hitting my head lol

Comment #152 - Posted by: Richard at January 16, 2013 4:22 PM

What is the conversion from poods to pounds?

Comment #153 - Posted by: Adonis at January 16, 2013 4:27 PM

16.10 asrx

Comment #154 - Posted by: Nathan m/165#/1979/ since 2008 - at January 16, 2013 4:27 PM

this wod sucked for me - my handstand pushups suck(even with 2 weights stacked for depth issues, my shoulders lockup), pull ups(keeping load even on each arm is a big problem)

I cut it at 20 min with only 15 handstand pu's and at 50 burpees. I was dead, I do not have that endurance. . . yet ;)

I did complete the cut reps after

Comment #155 - Posted by: Greg W./22/6'4"/190 at January 16, 2013 4:37 PM

F/27/5'6/150
Scaled to :
10 HSPU
20 PU (used two red bands. PU = my weakness)
30 30lb KB swings
40 sit-ups
50 burpees

16:06. I decided after checking everyday for other female posts and finding few to compare with, I shouldnt be a hypocrite and will start posting my times and weights, even if they are as humble as todays were=).

Comment #156 - Posted by: Ashley at January 16, 2013 4:43 PM

38/m/175
Rx 18:05

Comment #157 - Posted by: ffkwill at January 16, 2013 4:43 PM

M/52/160
15.31

Comment #158 - Posted by: Mike at January 16, 2013 4:44 PM

5'9" 235lbs 2nd week of crossfit. 33:32...scaled hand stand push ups, assisted pull-ups. Lots of room for improvement

Comment #159 - Posted by: Nick H at January 16, 2013 4:56 PM

5'9" 235lbs 2nd week of crossfit. 33:32...scaled hand stand push ups, assisted pull-ups. Lots of room for improvement

Comment #160 - Posted by: Nick H at January 16, 2013 4:56 PM

@ A-B (#148)

Typical trolling.

Kipping is legitimate, though i don't kip HSPU cos i dont have the co-ordination.

Strict pull ups work a different set of muscles at a different intensity vs kipping. The idea in reality is efficiency. For Strength, i'd suggest strict, in the real world, if i had to climb up and not fall to my death, i would kip, heck, i would even use my legs to stand on somthing where possible.

Feel the difference in your lats, shoulders arms etc going strict, feel the difference in your core kipping. How you complete the exercise depends on your goals, and desired results.

Good luck working out, I wouldn't bother trolling on here again, far too many people who actually understand the movements and the results.

Comment #161 - Posted by: Micah at January 16, 2013 4:58 PM

M/43/174/84

50 Handstand push-up progression on 24" box

everything else as rx'd

22:25

Comment #162 - Posted by: SJ Lee at January 16, 2013 5:01 PM

Newbee had to break up in 10s and do reg push-ups instead of handstand. 27:16

Comment #163 - Posted by: Katrina at January 16, 2013 5:01 PM

00:34:19:20

Comment #164 - Posted by: Rob at January 16, 2013 5:03 PM

F/33/5'3/125lbs

17:57
Scaled KB to 30lbs, all else as RXd

Comment #165 - Posted by: Kristine Lynch at January 16, 2013 5:03 PM

F/33/5'3/125lbs

17:57
Scaled KB to 30lbs, all else as RXd

Comment #166 - Posted by: Kristine Lynch at January 16, 2013 5:04 PM

M/29/6'/180

11:02

as Rx'd

KBS killed me

Comment #167 - Posted by: Drew at January 16, 2013 5:06 PM

M/44/185

As rx'd:

14:47

PR by 16 seconds. I'll take it.

More better faster

Comment #168 - Posted by: Marty at January 16, 2013 5:06 PM

43/m/185
as r'xd

NEW PR 16:47!! (old pr 3 years ago 17:29)

HSPU 3:42
PULLS 1:39
SWINGS 2:46
SITS 1:53
BURPEES 6:47

Comment #169 - Posted by: JackM at January 16, 2013 5:07 PM

15:58 (omitted burpees)

Comment #170 - Posted by: Brett C. m/31/6'0"/175lbs. at January 16, 2013 5:20 PM

20:07 rx'd
unfortunately didn't beat my prediction of under 20

Comment #171 - Posted by: Josh M/19/180lbs/5'6" at January 16, 2013 5:26 PM

30 handstand push-ups
40 pull-ups
50 kettlebell swings, 44#
60 sit-ups
70 burpees
18:05

Comment #172 - Posted by: scfd1_9607 at January 16, 2013 5:28 PM

21:37 How how how?

Comment #173 - Posted by: Daniel at January 16, 2013 5:39 PM

It says "post time to comments" not "post 10 paragraphs about what's on your mind". 18:08 after legs and "Fran"

Comment #174 - Posted by: Matt at January 16, 2013 5:40 PM

16:14 . Wow, I do not suck!

Comment #175 - Posted by: John at January 16, 2013 5:41 PM

20:38. PR is around 16. Sore hand can't handle HSPU yet, so just subbed 45lb DB presses.

Comment #176 - Posted by: ScottMacArthur at January 16, 2013 5:41 PM

M/27/5'8/188

19:16 rx'd

120201 25:26

Comment #177 - Posted by: Gabe at January 16, 2013 5:41 PM

16:14....better Thani expected.

Comment #178 - Posted by: John at January 16, 2013 5:42 PM

F/25/135

23:34; 45 lb shoulder press instead of HSPUs

Comment #179 - Posted by: CMG at January 16, 2013 5:46 PM

Troll alert #131

Comment #180 - Posted by: Troy at January 16, 2013 5:46 PM

f/43/180/5'10"

Today I tried using the band harness for the HSPU's. It works nicely. I can do some kipping HSPU's but I find them very hard on the neck as I have a hard time controlling my descent.

30 HSPU's (15 with the band harness, 15 feet on ground, pike position)
40 pullups (6-6-6-6-6-5-3-2)
50 kb swings (1 pood) 30-20
60 anchored situps (30-20-10)
70 burpees... just tried to keep moving

21:38

This is 5:13 faster than the last time I did it 3 years ago... most of my gains were in the burpees and the pullups.... because even though they are slow, they are better than they used to be.

Comment #181 - Posted by: JuliePlatt at January 16, 2013 5:46 PM

#154 Thank you for educating the ingnorant # 148

19;00 rx'd

Comment #182 - Posted by: Josh 210/5'11/31 at January 16, 2013 5:46 PM

M/26/174lbs

15:50

Comment #183 - Posted by: jeff pederen at January 16, 2013 5:50 PM

M/26/174

15:50

Comment #184 - Posted by: jeff at January 16, 2013 5:51 PM

M/28/155/5'8

16:25....used 35lb kettleball, largest one available, all else as RX'd.

Had everything but burpees done around 11:20 so pretty happy with finishing 70 burpees in just over 5mins!

Comment #185 - Posted by: David P at January 16, 2013 5:59 PM

00:34:19:20

Comment #186 - Posted by: Rob at January 16, 2013 6:03 PM

18:52
Pitiful hapu's

Comment #187 - Posted by: Todd walters at January 16, 2013 6:08 PM

Hang Squat Snatch 1-1-1-1-1-1-1
135, 140, 145, 150, 155, 160(f), 160

Burpee Clock
14 minutes + 10 burpees

Compare to:
1202001 - 16:37
080827 - 26:48

Comment #188 - Posted by: B. Rhaly at January 16, 2013 6:12 PM

M/33/5'6/169

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Rx'd 22:55

1st time doing a WOD as Rx, Hooya!

Comment #189 - Posted by: Aldo Villasenor at January 16, 2013 6:12 PM

44 minutes. This is my tenth CF workout. I could do four handstand push-ups then take a break The handstands took me 11 minutes alone. I loved it but I was hoping to get done in thirty.
LOVED IT! 40M/220/6'

Comment #190 - Posted by: noah at January 16, 2013 6:13 PM

15:33

Comment #191 - Posted by: abh f/27/5'5/130 at January 16, 2013 6:18 PM

M/30/6'5"/220

19:13, 1 Ambat on HSPU

Comment #192 - Posted by: JB at January 16, 2013 6:26 PM

Modified hs p/u w/ 12 in box
All else as rx'd
27:17

Comment #193 - Posted by: Swh323 at January 16, 2013 6:28 PM

cale 17:17 rx except for half of swings with 35# KB
kelley 17:28 modified, i opted to use a 3 min cut off for HSPU...was at 25 kipping at 3 min.

Comment #194 - Posted by: kelley at January 16, 2013 6:31 PM

Totally spent after that one!!! #Killer 18:10secs

Comment #195 - Posted by: WillyNZ at January 16, 2013 6:45 PM

12:51 secs

Unbroken reps -

HSPU -28
P.U -30
KBS -25

Sit-ups/burpees - slow and steady, but unbroken.

Comment #196 - Posted by: Andrew P at January 16, 2013 7:17 PM

First (noon): sled push
Empty/1plate/2/3/4/3/2/1/empty

6:45pm Mainsite
16:02

-Boz

Comment #197 - Posted by: Adrian Bozman at January 16, 2013 7:22 PM

Subbed in 45lb kb swing
Matt 14:02
Sebastian 14:05 (3 min max on hspu, 23 completed)

Comment #198 - Posted by: sebastian 44/177/6'2" at January 16, 2013 7:35 PM

This was a monster. It was taking me too long, so I cut it at 32:14 after 20 Burpees.

First workout at my employer's gym. Pullups felt much more awkward on their contraptions with the grips uncomfortably far apart.

Comment #199 - Posted by: Alton 33yo/M/5'11"/175lbs at January 16, 2013 7:50 PM

And congrats CPT (@#101) on your new son!!!!

Comment #200 - Posted by: sebastian 44/177/6'2" at January 16, 2013 7:57 PM

M/36/185/5'11"
- Glad I took yesterday as rest day

1st workout was an easy 2.5 mile jog during lunch.

WOD -- Early evening
30 HSPU (Strict as I don't know how to kip-- YET!)
40 Pull-Ups (my kipping sucks on these)
50 KB swings 24kg
60 Sit-Ups
70 Burbees (These hurt)

25:31 all sets complete

Finished with 8.1 mile bike ride in 29 minutes with cool down and stretch.

Comment #201 - Posted by: James Welch at January 16, 2013 8:24 PM

Another day, another...
Well, todays WOD sounds great, but considering what we did yesterday the hspu weren't looking to good, so I put this off and decided on another hero today!

'Stephen'
30-25-20-15-10-5 RFT:
GHD sit ups
Back extensions
Knees to elbows
95 lb. Stiff leg dead lift

me - 19:44
nephew - 21:51

On to other stuff. #148, A-B : I used to be the same way - do it strict or don't do it at all - but the kipping pullup isn't doing the pullup less strict to me, it is rather doing a different exercise. A strict pullup is a compound exercise, working lats and biceps, grips and some others, but its main focus is on one large muscle - the lats, with the rest being small accessories. The kipping pullup is a different beast where the main muscle groups being utilized are from the core or 'power zone', and the others (lats...) being worked as well. The great thing about the kipping pullup is not only its great core work, but its metcon work - you get a chance to really burn out the lungs in a way that you can't with the strict pullup.
Both have their place. Give 'em a shot.

Comment #202 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 16, 2013 8:26 PM

14:52

Reduced reps by 10 for each exercise.

Stick with this rep scheme next time.

Comment #203 - Posted by: Sinal M/34/5'9"/210 at January 16, 2013 8:34 PM

12:24
Rx'D

Comment #204 - Posted by: JakeK 4153' above sea level at January 16, 2013 8:37 PM

9:54 rxd

Comment #205 - Posted by: aermio m/34/5'7"/162 at January 16, 2013 8:40 PM

My WOD:
40 min running 6km

16.27 For time:
20 press over head standing 50% of own weight
20 pull ups
50 Kettlebell swings, 1.5
70 sit ups
20 Burpees

I am novice in that

Comment #206 - Posted by: Rinat at January 16, 2013 8:48 PM

Strict HSPU
Scaled to 38.5#(17.5kg) dumbbell swing
Used abmat for sit ups

For time:
30 Handstand push-ups
40 Pull-ups
50 dumbbell swings, 38.5#(17.5kg)
60 Sit-ups(abmat)
70 Burpees

19:57

Comment #207 - Posted by: Saganamooo at January 16, 2013 9:08 PM

Rx'd
15:17

Comment #208 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 16, 2013 9:21 PM

23 minutes

Comment #209 - Posted by: cort at January 16, 2013 9:40 PM

19:20

Comment #210 - Posted by: Andrew at January 16, 2013 10:01 PM

19:30

36/m/1.75m/90kg

Comment #211 - Posted by: wes at January 16, 2013 10:23 PM

14:13

Scaled 10 reps off each movement
Scaled HSPU to pike push-ups

Comment #212 - Posted by: Brett (24/M/188cm/75kg) at January 16, 2013 11:35 PM

HSPU were rough. Got 10, then subbed 20 Jerk Presses w/135. Everything else went pretty smooth until the burpees. 25 min WOD.

Comment #213 - Posted by: D-squared at January 17, 2013 1:10 AM

15:10 as rxd
crossfit34 istanbul

Comment #214 - Posted by: ersin at January 17, 2013 2:24 AM

44/m/176cm/73kg

As rx'd

16:00 PR (last time16:14, before 18:35)

HSPUs head to floor (10/6/4/4/3/3, some kipping towards the end, 3:10)
30 butterfly pull-ups, 10 regular kipping pull-ups
KB-swings 20/20/10
Unanchored abmat sit-ups unbroken
Games standard burpees, started at 10:20 with 12 reps per minute with a 22 rep sprint at the end.

You people from Copenhagen are really fast. Couldn't beat any one of you.

Comment #215 - Posted by: Memuc at January 17, 2013 3:12 AM

Harry: 18:42 with feet on for tires for HSPU, PU on rings (no bar), 24kg dumbbell.

Sam: 6:04 15/20/25/30/7 Burpees. HSPU with feet on chair, jumping PU, 16kg swing. DNF.

Roach: Testicle injury.

Issa: Bleeding heart.

Comment #216 - Posted by: Harry King at January 17, 2013 3:37 AM

M/40/5'11"/206

HSPU (knees on 18" box), AMRAP in 3 min (25).
Assisted pullups, AMRAP in 4 min (28).
1.5 pood KB swings, AMRAP in 5 min (50).
Situps, AMRAP in 6 min. (60).
Burpees, AMRAP in 7 min (43).

Comment #217 - Posted by: José-Luis Morales at January 17, 2013 4:13 AM

F/42/5'6"/145

10 band-assist HSPU to AbMat
20 pull-ups
30 KBS, 1 pood
40 AbMat sit-ups
50 burpees

14:59

Comment #218 - Posted by: mom to five at January 17, 2013 4:29 AM

10:57 (M/170/30)
only questionable thing were my last 3 HSPU
Burpees were thought

Comment #219 - Posted by: jeremy at January 17, 2013 4:33 AM

F/40/5'4"/120
All as RX except only have 25# KB in my garage
13:13

Comment #220 - Posted by: Victoria at January 17, 2013 4:35 AM

M/32/178cm/86kg
16'14"

Comment #221 - Posted by: Bruno at January 17, 2013 4:45 AM

M/33/5'8/190
14:37 rx

Comment #222 - Posted by: Nick N at January 17, 2013 4:47 AM

Scaled @45lb.
21:25

Comment #223 - Posted by: alexgmoney at January 17, 2013 6:55 AM

M/ 38/ 137 lbs/ 5'-6"
As Rx: 13:25 (WAY TOO SLOW) about a minute slower than last time?
I did heavy DL a couple nights ago and my lower back was SUPER tight... I warmed up well, and practiced the KB swings... it all felt o.k.
I was going at a good speed overall, but ended up with a pretty slow time... I must have wasted too much time on the burpees, because I was moving well on everythign else.. also I took the pullups in 20,16,4, but that extra 4 set didn't take but a few seconds so that's not a big deal.
I did kipping HSPUs for the most part.. with some strict ones as I'm used to strict only and wanted to try doing kipping for once. They are much faster when doing higher reps, and when you want to jump back on when you're shoulders are tired you can bang out a few more quickly with the kip.
HSPU (12,10,8)
Pullups (20,16,4)
KB Swings (with 55# DB) (20,17,13)
Situps (anchored with DBs) (couple second pause at 40)
Burpees (10,10,10,10,10, 20)
Good workout.. I wasn't too mad about the poor time... I was pretty sore and did great quality movements.. I actually did a few extra reps all over the place.
Took a steam post wod and felt MUCH better.

Comment #224 - Posted by: Anton at January 17, 2013 7:18 AM

M58/185/5'9"

had an assistant keep me stable during HS PU,and broken sets of 6-10 each; 40# KBS; O/w, as Rx. Burpees were the most difficult to get through.

22:49

Comment #225 - Posted by: m weiss at January 17, 2013 7:21 AM

Nice WOD!!modified only pull ups with ring pull ups, thought burpees!!
time 15'20'' @cusferrara

Comment #226 - Posted by: Michele Venturella at January 17, 2013 7:22 AM

17:12-RX

Comment #227 - Posted by: Matt L M/30/5'10/160 at January 17, 2013 7:38 AM

First time on this WOD - 16mins! Substituted handstand push-ups for military press bodyweight (80kg) - murder! Burpees were also a real killer, but boy did I love this

Comment #228 - Posted by: Rich Mo at January 17, 2013 8:06 AM

M/34/172/5'8"
1756 as RX using abmat.
I liked this WOD, it was crisp.

Comment #229 - Posted by: Mafioso at January 17, 2013 8:24 AM

20 min with 50 burpees :)

Comment #230 - Posted by: khaled at January 17, 2013 8:25 AM

M/44/160/5'11"

21:16 subbed 35lb KB. Not too bad for training at 6200ft. Still looking for some O2.

Comment #231 - Posted by: Mike_D at January 17, 2013 8:49 AM

M/30/5'6/160

19:53 rx'd.

Burpess were brutal.... holy crap.

Comment #232 - Posted by: Johnny at January 17, 2013 8:55 AM

13:05 (pr)
Splits as follows:
Hspu 1:20 (came off the wall twice)
Pu: 1:14 (unbkn)
Kbs: 2:53
Su: 2:01
Burpees: 5:36

Comment #233 - Posted by: mlt at January 17, 2013 9:14 AM

M/28/5'8"/170

16:20 rx'd

Awesome WOD. Almost puked at the end.

Comment #234 - Posted by: matt at January 17, 2013 10:06 AM

14:42 PR by 1:05

Comment #235 - Posted by: Nicholas (M/28/5'10"/175) at January 17, 2013 10:42 AM

20:51
Suck at HSPU's

Comment #236 - Posted by: Edwards M/16/5'11/175 at January 17, 2013 10:44 AM

10 Handstand push-ups
20 Pull-ups
50 Kettlebell swings, 30 lbs
30 Sit-ups
35 Burpees

10:09

Comment #237 - Posted by: rawhide at January 17, 2013 10:48 AM

M/53/153/1-1-06

Toes on Bar

17:47

Comment #238 - Posted by: bingo at January 17, 2013 11:12 AM

17:01. New PR.

Comment #239 - Posted by: Michael m/50/5'9"/175/MI Survivor at January 17, 2013 11:16 AM

Done in 18:30, only exception was I had to use 25lb KB because that's all I have at home. I reached the burpees 9 min in.
ouch

Comment #240 - Posted by: M/35/178/5'11" at January 17, 2013 11:18 AM

M/35/6'/207

Scaled to time.
30 HSPU --feet on bench 3:00
35 Pull Ups 4:00
45 KBS, 35lbs 3:00
60 Situps 5:00
35 Burpees 6:00

Total Time 21 minutes

Comment #241 - Posted by: Nate at January 17, 2013 11:22 AM

Scaled to The Porch:
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees

13:13 (pr by over 3 minutes. Was doing fantastic time... Then burpees)

Comment #242 - Posted by: coyo at January 17, 2013 11:36 AM

M/35/6'3"/200
18:30(PR)-HSPUs stunk.

Prev:
19:38
22:10

Comment #243 - Posted by: Ben S at January 17, 2013 12:17 PM

Great workout
w/51/5'4'/135lbs
Scaled HSPU - haven't mastered these yet.
Assisted PU's
everything else RX'd
time: 20:37
Not bad for an old gal!

Comment #244 - Posted by: laura at January 17, 2013 12:30 PM

30 HSPU (bar assist at shoulder-level)
40 Pullups
50 55-lb dumbbell swings
60 Situps
70 Burpees

Total time = 25:41

Comment #245 - Posted by: fosterww98 at January 17, 2013 12:48 PM

as rx'd except did 15 HSPU then 40 Pullups the 15 HSPU

19:43(21 something last with HSPU broken the same way)

Comment #246 - Posted by: Bells at January 17, 2013 1:10 PM

19:00....had to split up burpees into 10's...10 burpees every minute for the last 7 minutes...almost ralphed

Comment #247 - Posted by: Justin-M/26/5'8"/205 at January 17, 2013 1:20 PM

17:20

Comment #248 - Posted by: jtoops 28/m/200 at January 17, 2013 1:53 PM

M/28/178.8lbs

10:31

Rx'd except I did ring pull ups instead of bar pull ups.

Comment #249 - Posted by: Brandon Keys at January 17, 2013 1:58 PM

2013-01-17: 13:58@:58,1:15,2:52,2:29,6:21.
2012-02-01: 15:10@1:52,1:41,3:12,2:33,5:50.
2010-04-27: 19:29@3:17,2:31,2:54,2:57,7:48.

Comment #250 - Posted by: gs at January 17, 2013 2:31 PM

14:21 as Rx'd

Comment #251 - Posted by: Jetté 43/M/5'11"/175 at January 17, 2013 2:43 PM

19:53

Comment #252 - Posted by: Tony/m/35/6'1"/205 at January 17, 2013 2:53 PM

M/175/32/5'8"

As RX, 24:39.

HSPU and PU ate more time than they should have, burpees didn't such as much as expected.

Comment #253 - Posted by: Arcticelf at January 17, 2013 4:05 PM

M/30/219/5'9"

28:31 as rx'd

I'm a panzy. Which means more work must be put in.

Comment #254 - Posted by: boggs at January 17, 2013 4:08 PM

M/31/196/6'2

14:15 RX

First time doing kipping hspu and got 20 straight before coming off the wall.

Would've loved to see a video of Neal doing this.

Comment #255 - Posted by: Rashad Saanders at January 17, 2013 4:28 PM

M/36/5'4"/146lbs
As RX'd
9:25 PR

Comment #256 - Posted by: Matt Burritt at January 17, 2013 4:48 PM

6:32 for 10 hspu,14 pull ups,17 kbs,20 sit ups,24 burpees vs
28:50 2/9/12

1k row wu 4:14

Comment #257 - Posted by: kevin o at January 17, 2013 4:50 PM

26 / M / 5'9" / 140lbs

Used a 50lb kettlebell

31:54

The HSPUs were harder than I expected, and the burpees were a nightmare, as usual.

Comment #258 - Posted by: BC at January 17, 2013 4:58 PM

18:58 (PR)

HSPU to abmat. Abmat sit-ups (not anchored).

Almost a 5 minute PR, and my hspu depth is much better than last time.

Comment #259 - Posted by: Ronnieboy at January 17, 2013 5:25 PM

19.26 as Rx'd

23/m/5'11"/175

Comment #260 - Posted by: Logan S at January 17, 2013 5:49 PM

M/22/5'9"/170
13:52 as RXd
55# DB for kb swings

Comment #261 - Posted by: Sam Walsh at January 17, 2013 5:49 PM

As Rxed
M/43/6-2/230
35:12
30 HSP
40 PU
50 1.5 swings
60 SU
70 Bpees

Comment #262 - Posted by: TractoR at January 17, 2013 6:02 PM

16:35

strict pull ups
20 kilo kb

Comment #263 - Posted by: texinma (m/43/5'7/148) at January 17, 2013 6:09 PM

m/23/145#

16:24 Rx'd

Comment #264 - Posted by: Mark at January 17, 2013 6:35 PM

OMG im so glad there is a comment thread - i thought i did bad today but after checking times- i'd be proud of myself rx 13' 37" and those burpees did suck and ruined general time , i got everything else done within 8 min then it took me forever to finish
ps Pood was a part of official Imperial Russian weight measurement system for centuries

Comment #265 - Posted by: Alexey-the Russian 30/ 200/ 5'9" at January 17, 2013 6:38 PM

12:13

Comment #266 - Posted by: heebs at January 17, 2013 9:38 PM

13:45

Comment #267 - Posted by: steven hillan at January 17, 2013 9:42 PM

25.05 w 9min on burpees

Comment #268 - Posted by: wescampo at January 17, 2013 10:03 PM

15:13

Lost a lot of time running between machines.

Comment #269 - Posted by: Kevin at January 18, 2013 4:47 AM

M/25/190/6'0"

15:13

Lost a lot of time running between machines.

Comment #270 - Posted by: Kevin at January 18, 2013 4:48 AM

M/44/187
19'40

Comment #271 - Posted by: Dario at January 18, 2013 5:13 AM

M/19/6'4"/202
as Rx'd
10:55

Comment #272 - Posted by: Chris at January 18, 2013 8:24 AM

20 Incline Pushups
30 PullUps
40 40# Kettles
50 Weighted SitUp
60 Burpees
10:34

Comment #273 - Posted by: dyagg at January 18, 2013 9:24 AM

Holy Cow, had to scale a little -

M/35/205/6'2"

subbed push ups for hspu's
subbed 45 lb plate for kbs
strict pull ups (no room to kip on wall mounted bar)

31:19 and fell weeping to the ground. Ok, I wasn't really weeping, but definitely felt the urge. Still technically a "rookie" crossfitter of 3 months, but I try not to scale anything anymore unless I don't have the equipment (KB's) or the practice (hspu's) under my belt to effectively do the rx'd movement on a timed workout.

Great WOD guys! Keep the punishment intense!!

Comment #274 - Posted by: Joshua Parrish at January 18, 2013 9:30 AM

12:15rx

Comment #275 - Posted by: Jfurtado at January 18, 2013 9:31 AM

01/16/2013

Sub'd HSPU with Hammer 70/25 and
PU with Hammer 90/70
KB swings with 40lb KB
Burpees to med ball - final 40 reps with 12lb dbs

25:32

Comment #276 - Posted by: tommykrackcorn at January 18, 2013 11:17 AM

M/22/5'11"/182

18:20.5 RX'd (pretty sure a PR)

did after front squat that was RX'd for next day.

Comment #277 - Posted by: Miles Forks at January 18, 2013 1:19 PM

M/23/5'5"/155
19:45 rx'd

Comment #278 - Posted by: Nick at January 18, 2013 3:47 PM

M/31/186/5,8

14:18 rx

Comment #279 - Posted by: david rochon at January 18, 2013 4:33 PM

This time:
30 handstand push ups (1 abmat)
40 pull ups
50 kb's 1.5 pood
60 sit ups
70 burpees

19:41

Last time:
30 handstand progressions ( 3 real ones !)
40 pull ups
50 kb's 1.5 pood
60 sit ups
70 burpees

20:45

Comment #280 - Posted by: DPL at January 18, 2013 5:03 PM

24:15
HSPU (prog)
PU (assisted)
ket (21,5kg)

Comment #281 - Posted by: lucio1928,M/41/184cm/98kg at January 18, 2013 5:34 PM

Scaled KB to what I have.

HSPU: x30 (comp standard)
PU: x40
KB: 1pood x50
SU: abmat x60
BRP: x70

18:11 (PB by 2:32)

Comment #282 - Posted by: Harpo m/45/5'7"/145 at January 18, 2013 7:00 PM

20:55 rxed strict pull ups m-22-185-62

Comment #283 - Posted by: Niko at January 18, 2013 7:09 PM

22:44

30 Handstand push-ups (Did pike pushups, feet on 30" box)
40 Pull-ups
50 Kettlebell swings, 1 pood
60 Sit-ups (with abmat)
70 Burpees

Comment #284 - Posted by: Boo Boo F/147/5'8/24 at January 18, 2013 8:47 PM

M/ 32/ 5'11"/ 232

27:19
Handstand PU and burpees destroyed me

Comment #285 - Posted by: Shawn at January 19, 2013 12:35 AM

M/ 28/ 195cm/ 93kg

15:10

HSPU from 30" box, pull ups with elastic.

Comment #286 - Posted by: Matic at January 19, 2013 3:31 AM

13.52 was the time

Comment #287 - Posted by: Carl-Johan at January 20, 2013 12:42 AM

18:23
Burpees destroyed me too...and I learn by doing Handstand push up....
8:15 good time!!!

Comment #288 - Posted by: Lucia at January 20, 2013 6:59 AM

20:52
Scaled to 20 HSPUs, 30 pull ups, 50 squats, 60 sit ups, and 50 burpees.
Next time: do 40 pull ups and 70 burpees.

Comment #289 - Posted by: Drewski at January 20, 2013 1:45 PM

M/27/150#/5'7"

16:46

Comment #290 - Posted by: Julian at January 20, 2013 4:53 PM

25 / m / 5'6

hspu no ab mat and to ground
pull ups strict
situps no ab mat and hands on ears

31 mins.... i'm trying to do crossfit with good technique it' s a very different workout more hard on muscles but easier on cardio

burpees were still a nightmare on thsi one though

Comment #291 - Posted by: Darryl G at January 20, 2013 7:20 PM

25 minutes,

taking ~10 minutes on HSPU, aside from these (which I find very difficult, even with some scaling) it was relatively easy

m, 230, 6'5", 29

Comment #292 - Posted by: stor at January 20, 2013 9:37 PM

33 / m / 5'7 / 155lbs

34:40. Pretty tough workout. The burpee itself took a lot of time.

Comment #293 - Posted by: Yun W at January 21, 2013 11:44 AM

19:32
Strict hspu till 18 and kipping thereafter.
Kbs using 21.5 kg dumbbell.
Done on balcony

Comment #294 - Posted by: Mik at January 21, 2013 4:04 PM

m/39/5'9/181
CFWU-2. No PU b/c of shoulder. Superman. Some jumping to try to rehab calf.
16:28
35 lb KB snatch - 20 each arm instead of PU. Seemed like snatch a good sub time wise for PU. Probably took longer for those & shorter on other exercises, esp Burpees.
2/1/12:16:24
3.32 HSPU
1.34 PU
2.47 KB
2.22 SU
6.09 Burpees
Better job pushing, esp on HSPU & KB swings. ROM pretty good on HSPU. Still had to do mostly 2's after 1st 11. Good tripod position overall. PU not bad. KB unbroken-14 (felt wrist pop), 31, then all the way to 50. Burpees still way too slow but good job pushing toward end. Slow & steady.
4/27/10:
18:29
HSPU: 4:36 - range of motion not real good.
PU: 1:43
KB: 3:19
Situps: 2:10
Burpees: 6:41
Last time burpees supposedly only took 2:23. Don't know how.
8/27: 15:59

Comment #295 - Posted by: jrm at January 21, 2013 6:44 PM

37 yom 215 lbs

25:00 rx'd. Much heavier but also much stronger from CFFB.

Last time:


35 yom 190 lbs

As rx'd 29:14 at PH. Last workout before carb up. In Keto
Comment #596 - Posted by: kgw at May 8, 2010 10:17 AM

Comment #296 - Posted by: kgw at January 22, 2013 6:37 AM

M/37/5'11"/195lbs

as rx'd: 18:04

Comment #297 - Posted by: Casey Ray at January 22, 2013 3:25 PM

1/22...29:09 (150/172/278)
20 HSPU to abmat
30 PU
40 55#DB swings
50 unanchored abmat SU
40 burpees (planned on 60)

Comment #298 - Posted by: Mike Scott M/46/5'10"/195 at January 22, 2013 7:34 PM

did after deads

forget the time but not the smell... thanks

Comment #299 - Posted by: Nathan m/165#/1979/ since 2008 - at January 22, 2013 8:17 PM

M/166/5'7"/33
RX 17:33

Comment #300 - Posted by: Mark S. at January 23, 2013 4:35 AM

This wod sounds amazingly horrible...!
I CAN'T WAIT TO GO AT IT...

Comment #301 - Posted by: daniel B at January 23, 2013 7:13 AM

M/28/170
23min strict HSPUs

Comment #302 - Posted by: Tim K. at January 23, 2013 9:06 AM

18:14 awesome time for being 16, pumped for wrestling and lacrosse!

Comment #303 - Posted by: Connor W. at January 23, 2013 10:30 AM

For time:
30 Incline Push-ups (subbed for HSPU)
20 Reverse Grip Strict Pull-ups (subbed for 40 kipping pull-ups)
50 KB Swings (1.5 poods)
60 Sit-ups
70 Burpees
18:57

Comment #304 - Posted by: Rob S at January 23, 2013 2:13 PM

Jake Berman 16 years old - 7:57 Rx
and Irving Hernandez got 7:26 Rx

Comment #305 - Posted by: Jake Berman at January 23, 2013 6:35 PM

M/33/5'9/160
Mods:
40 push ups replace 30 hspu. Row for 40 calories replace pull ups.
18.32

Comment #306 - Posted by: hatzi at January 24, 2013 5:51 AM

18:50 as rx'd, tower gym. 55lb dumbbell swings, PU into squat rack up on ceiling. Situps AF style, feet under ellyptical.
4/28/10:
19:55, as rx'd
HSPUs not all the way down (head on gnd), about 3/4
AM, WS gym/outside
PU brokedown 29/11
SU on abmat, AF style

Comment #307 - Posted by: ajax at January 24, 2013 12:07 PM

12:31 32kg KB-70lb

Comment #308 - Posted by: Mergi at January 24, 2013 1:04 PM

15:08

Comment #309 - Posted by: MikeyPaul at January 24, 2013 5:07 PM

cale 17:17
kelley 17:28 (m-did 3 min of HSPU and got 25 before moving on, 26# swings)

Comment #310 - Posted by: kelley f/47/5'3"/133 at January 25, 2013 7:47 AM

M/47/6'/198 lbs.

1st time doing this WOD. Followed "the pack" scaling.


20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

14:39

Comment #311 - Posted by: Dave W. at January 25, 2013 10:48 AM

Substituted
30 Pike PUs w/ feet on bench
40 Pull-ups
50 18kg DB swings
60 situps
70 burpees (no jumps)
14:38

Comment #312 - Posted by: Keith at January 25, 2013 11:24 AM

7:20 RX

Comment #313 - Posted by: Alex O at January 25, 2013 10:33 PM

7:20 Rx

Comment #314 - Posted by: Alex O at January 25, 2013 10:34 PM

23:02 1/2 of the HSPU were to 3" pad

Comment #315 - Posted by: fathertyme 34/m/6'/175 at January 28, 2013 6:23 AM

11:06 @ home

Comment #316 - Posted by: jdisch at January 28, 2013 3:55 PM

20:13 PR

Took over 4 min off last time

Comment #317 - Posted by: Ukkrew at January 29, 2013 11:28 AM

18.50

Comment #318 - Posted by: nsb at January 29, 2013 7:37 PM

C-
top of head to ground w/ hands on 10# bumpers,
35# KB, CFS SU's, BFK PLU's
10:45

Comment #319 - Posted by: Jeff & Charity @ CF Snohomish at January 30, 2013 9:10 AM

Jeff @ work
11:53

Comment #320 - Posted by: Jeff & Charity Vale @ CF Snohomish at January 30, 2013 10:09 AM

Last time I had to get assistance on HSPUs and the whole thing took over 26 minutes, this time I managed as rx'ed and finishined in just under 20 minutes. Still spent a long time on HSPUs but technique is definitely improving.

Comment #321 - Posted by: gremnatious 32/m/6'1"/180 at January 31, 2013 7:32 AM

m/34/5'8"/175lb

13:08 as rx'd

burpees took me 5 minutes (ugh) and situps took 2 minutes, did PU unbroken and HSPU and KB weren't too bad

Comment #322 - Posted by: Adam Hamm at February 1, 2013 11:48 AM

27'00"

Comment #323 - Posted by: RAD at February 2, 2013 4:57 PM

12:46 - used 44lbs KB. Pull ups on a soccer goal frame. Flew through KB swings, sit ups might have been toughest part. First time doing HSPU

Comment #324 - Posted by: Gregory Coleman at February 4, 2013 10:44 AM

52/m/186

27:49

Comment #325 - Posted by: denob at February 5, 2013 2:34 PM

M/41/193

22:10

Comment #326 - Posted by: Scott Andresen at February 5, 2013 4:00 PM

30 Push
50 Squat
60 Sit
70 Burpees
60 Sit
50 Squat
30 Push

23:00
M/29/166/Sea Level 12 Feb 13
Modified the workout to a pyramid due to no pull-up bar or KB availability.

Comment #327 - Posted by: Joshua B. at February 11, 2013 5:39 PM

20 hspu (modified using knees on a 24" box)
30 pull-ups
40 kb swings, 1 pood
50 sit-ups
60 burpees

25:20 (m/29/147#)

Comment #328 - Posted by: hughball at February 12, 2013 3:31 PM

hspu with toes on smith machine
neutral grip jumping pullups
kbs
unanchored abmat su(65 by mistake)
burpees

28:25

m/42/5'8/240

Comment #329 - Posted by: phat boi at February 15, 2013 3:19 PM

did 1/2 of everything

8:52

tried to do HSPUs in one set: did 14-1

Comment #330 - Posted by: Manchild at February 22, 2013 6:08 AM

30 Push
50 Squat
60 Sit
70 Burpees
60 Sit
50 Squat
30 Push

19:55
M/29/167/Sea Level 18 Mar 13
Modified the workout to a pyramid due to no pull-up bar or KB availability.

Comment #331 - Posted by: Joshua B. at March 17, 2013 5:14 PM

18:36

Strict hspu and pull ups

Everything else rx'd

Burpees were the killer did them in sets of 10 with about 5-10 seconds breaks

Comment #332 - Posted by: Mat. m/24/5'8"/155 at March 22, 2013 11:06 PM

Solid workout. Did this one in reverse though since I did it this way last time.

Did it in 13:51 RX'd (doing the HSPU last as opposed to the burpees last was a killer)

Comment #333 - Posted by: Jason H. M/23/5'8"/151lbs at April 9, 2013 2:42 PM

18:26 07.07.13 all kipping, 24k db
19:57 13.03.12 24k db swings

Comment #334 - Posted by: zenoperegrinus at July 7, 2013 1:25 PM

CFWUx1
19:46
15-8-7
30-10
25-25
30-15-15
10x7

Comment #335 - Posted by: Doug at November 20, 2013 12:23 AM
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