February 5, 2013

Tuesday 130205

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Austin Malleolo 5:25. Post time to comments.

DanMessinger_ringplanknew_400.jpg

Enlarge image

Dan Messinger.


"Coaching the Squat: Points of Performance" with Katie Hogan - video [wmv] [mov] [HD mov]

Posted by Pukie at February 5, 2013 5:00 PM
Comments

I'm kinda missing the WOD demo videos

Comment #1 - Posted by: Jeremy at February 4, 2013 5:25 PM

I don't know about everyone else but the programming this year is awesome. Can't wait to do this one in about an hour.

Comment #2 - Posted by: hollyhog at February 4, 2013 5:30 PM

Agree with #1, missing the WOD Demos. They aren't just for those looking at an example of the WOD, great for all CrossFitters to view boxes and their friends all across the world. Hopefully they will not be gone for long.

Comment #3 - Posted by: Tristan at February 4, 2013 5:32 PM

I can't agree more Jeremy. The videos really help pump me up for the WOD. Please bring them back coaches!!!

Comment #4 - Posted by: Matt at February 4, 2013 5:33 PM

where are the videos? us newbies need good examples of techniques

Comment #5 - Posted by: lewis at February 4, 2013 5:41 PM

Agree with #1, hope this isn't permanent. :-(

Comment #6 - Posted by: Patti at February 4, 2013 5:48 PM

Agree with everyone above. I love the WOD demos, not only for the coaching but to see all the boxes. It's like you're dropping in for a WOD.

Comment #7 - Posted by: Phil at February 4, 2013 5:54 PM

I agree with #1 as well.

Comment #8 - Posted by: Brooks at February 4, 2013 5:54 PM

Agreed, missing the WOD videos. Bring 'em back!

Comment #9 - Posted by: Kurt at February 4, 2013 5:55 PM

Need WOD video please

Comment #10 - Posted by: Tom at February 4, 2013 6:01 PM

HQ, Please bring back the WOD videos.

Comment #11 - Posted by: Kevin at February 4, 2013 6:05 PM

What's 1.5 POOD?

Comment #12 - Posted by: Kelly at February 4, 2013 6:06 PM

Please bring back the WOD demo's....they are the highlight of my day!

Justin

Comment #13 - Posted by: Justin at February 4, 2013 6:06 PM

What's 1.5 POOD?

Comment #14 - Posted by: Kelly at February 4, 2013 6:06 PM

Agree with Comment#1...really missing the videos and the ability to scroll on the pictures.

Thanks.

Comment #15 - Posted by: Devonne at February 4, 2013 6:09 PM

Would love to see some videos too

1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

Comment #16 - Posted by: Jo at February 4, 2013 6:13 PM

Sweet pic.

Comment #17 - Posted by: Devon at February 4, 2013 6:15 PM

Subs cindy for 13 rds.

Comment #18 - Posted by: James GS at February 4, 2013 6:16 PM

pood is a russian measure for kettlebells
1 x pood = 36lbs so 1.5 = 36+18 = 54lbs or 25kg

M/21/205 6'1' London UK

Time: 7:18

its 2:16am here in UK will go to sleep now.

Comment #19 - Posted by: Jack Brookes at February 4, 2013 6:17 PM

Maybe somebody should record a demo and post it. You could be famous.

Comment #20 - Posted by: tylar at February 4, 2013 6:22 PM

I vote for the videos as well!

Comment #21 - Posted by: Drryanhess at February 4, 2013 6:23 PM

should technique or weight configurations ever not be clear, use google? ex. "what is 1.5 pood?" or "what is proper crossfit kettlebell swing technique?" answers come real fast. hope that helps for future training. keep working hard

Comment #22 - Posted by: C.I. at February 4, 2013 6:27 PM

wod demos was part of my daily viewing, even if I knew exactly how to perform everything, it was just nice to see all the different boxes out there, listening to all the athletes giving their views on how to tackle wods. hope its not permanent.

Comment #23 - Posted by: david at February 4, 2013 6:50 PM

Excellent Workout HQ! Please, please, please bring back the WOD demos. They are such a useful tool for everyone I meet who asks, "What is CrossFit?"

Comment #24 - Posted by: Lloyd at February 4, 2013 6:50 PM

Wod Vids PLEASEEEEEEEEE!!!!!!!!!!!!!

Comment #25 - Posted by: Danny cast at February 4, 2013 6:54 PM

Is there a difference in M/F weights for the WOD and if so how do you calculate it or is it posted somewhere? Thanks!

Comment #26 - Posted by: KT at February 4, 2013 6:54 PM

8:30 12 pd med ball all else rxd.
2

Comment #27 - Posted by: hollyhog at February 4, 2013 7:00 PM

I agree with all of the above, I know all the exercises just like watching the videos before I get down on the WoD, Bring em Back!

Comment #28 - Posted by: Graham at February 4, 2013 7:03 PM

HQ please bring back the WOD demos.

Comment #29 - Posted by: Peter at February 4, 2013 7:04 PM

On a side note my 3 year old did her first powerclean with 10 Pds. Form iffy but we got time to work on it.

Comment #30 - Posted by: hollyhog at February 4, 2013 7:05 PM

No WOD video again!?!?! The only joy in my life taken away.

Comment #31 - Posted by: T.O at February 4, 2013 7:05 PM

The WOD demos are missed. I'll be honest in that some of the workouts are very challenging to say the least. Seeing someone else not just do it but fight through and dominate is motivating. It's that extra edge needed to keep pushing and never give in. Also nice to see coaching points. Keeps me humble and on the attack.

Comment #32 - Posted by: Ramsey at February 4, 2013 7:12 PM

Please bring back vids!!! They were the highlight of preworkout anticipation!

Comment #33 - Posted by: Ben at February 4, 2013 7:14 PM

My nightly routine of watching the WOD demo is getting thrown off... :(

Comment #34 - Posted by: Kolin at February 4, 2013 7:18 PM

Must... Have... WOD... Demo.... NOW!!!

Comment #35 - Posted by: Scott kuehn at February 4, 2013 7:20 PM

Agree with everyone else; really missing the WOD vids!!!
Great for preworkout mental focus and invaluable for those who do crossfit outside of a box.

Comment #36 - Posted by: MS at February 4, 2013 7:21 PM

Agree with #1 as well. Is there a reason why there's no more demo? Does anyone know? They're very effective at motivating athletes. Any info will help a lot of us.

Comment #37 - Posted by: Jon at February 4, 2013 7:21 PM

I agree! Bring back the video!

Comment #38 - Posted by: Pete at February 4, 2013 7:24 PM

I'd like to see the videos return. For those of us who don't work out in a box they are invaluable.

Comment #39 - Posted by: Kyle at February 4, 2013 7:24 PM

8:20 12med ball all else rxd.

Then powerclean to find 1 rep max

185x3
205x3
225x3
245x1 Old pr
255x1 PR !

Comment #40 - Posted by: hollyhog at February 4, 2013 7:32 PM

HQ is making some unhappy customers with no videos and no explanation. Not good for the brand and their image.

Comment #41 - Posted by: DW at February 4, 2013 7:35 PM

If you want to watch someone do it correctly, join a CROSSFIT affiliate. If you're here for the free programming, stop complaining and do a little search engine work. Jeez, everyone feels like they're entitled to something for nothing. "What's a pood?" Really??? Google people google.

Comment #42 - Posted by: Todd w at February 4, 2013 7:36 PM

my guess is there's no demo to vary it up. or perhaps too many experts have been criticizing the videos.

Comment #43 - Posted by: aermio m/34/5'7"/160 at February 4, 2013 7:36 PM

Need a workout for my coworkers as an introduction to crossfit, any suggestions?

Comment #44 - Posted by: Where at at February 4, 2013 7:37 PM

Katie Hogan........need I say more?

Comment #45 - Posted by: Ruben Towns at February 4, 2013 7:38 PM

the WOD video is great, download them and then can review in my WOD folder when deployed and away from interwebs

Comment #46 - Posted by: Drew Holmes at February 4, 2013 7:44 PM

#42:I agree. Thank you.

Katie, always good to see you. :)

Comment #47 - Posted by: Marc at February 4, 2013 7:44 PM

Nice pic!!!!!

Comment #48 - Posted by: Ash at February 4, 2013 7:48 PM

Can't wait to burn this WOD tomorrow! Probably going to be my one of my last workouts before I go in for Hip Impingement Surgery :(

#41 - Just use the structure of the Rx'd WODs, but scale them down to whatever level that your coworkers are at.

Comment #49 - Posted by: NeroMaj at February 4, 2013 7:49 PM

I want the wod demo back!8-(

Comment #50 - Posted by: Craig Hicks at February 4, 2013 8:18 PM

Myself and the other trainers from Crossfit North Marin were filmed doing this WOD for the demo video. My husband and I both actually took the day off work to be there to do it too. Not sure what happened...

Comment #51 - Posted by: Kelly at February 4, 2013 8:30 PM

@41

I started my wife off doing body weight wods like Barbara.

5 rounds 3 min rest between rounds and scale accordingly.
20 pull ups
30 pushups
40 situps
50 air squats

Almost any one can do these movements with little instruction and achieve crossfit intensity without having to introduce technical lifts such as cleans or snatches. Also go to brand x in start here and every wod is scaled for all fitness levels. Hope this helps.

Comment #52 - Posted by: hollyhog at February 4, 2013 8:30 PM

where's staten island?

Comment #53 - Posted by: Barone at February 4, 2013 8:41 PM

i wonder if that guy in the pic has a cooler younger brother?

Comment #54 - Posted by: honey boo boo at February 4, 2013 8:43 PM

I love Katie Hogan!!!

Comment #55 - Posted by: Harry at February 4, 2013 8:44 PM

Missing the WOD videos and the more people that complain here, the better. Todd (comment #39) must have had a bad day. Those of us that workout for "free" are evangelists for the sport and contribute to its growth. We also put dollars into the CrossFit ecosystem through equipment purchases, and in my case, make direct contributions by subscribing to the CrossFit Journal. I doubt they've been pulled on purpose.

Comment #56 - Posted by: Doug C. at February 4, 2013 9:00 PM

Is it just me or are all crossfit women beautiful. Seriously, even girls I know that crossfit they just have an aura to them.

Comment #57 - Posted by: hollyhog at February 4, 2013 9:01 PM

Can't believe Dan Messinger isn't getting more love for the pic.
You sir are a beast!!

Comment #58 - Posted by: Gene at February 4, 2013 9:02 PM


Katie. Any relation to Hulk? Oh and I really miss the WOD videos....

Comment #59 - Posted by: jeff at February 4, 2013 9:07 PM

1) agree with the masses, WOD demo is uber helpful, not to mention motivating and all around awesome!!
2) for the folks gettin all negative nancy about those of us who are poopy pants about no WOD demos, feel free to ignore us. Personally, I live in the middle of no where (stationed in the middle of no where), there is no affiliate (in roughly 70 miles). I bought a buttload of gear (made some too) to build my own box (because if you build it they will come, right?? not exactly) and it's all I got. And the only people I have to workout with are the very few (like 2 to be exact) in my area who've drank the kool aid. So slow your roll on the free loading business and maybe think you don't know everything yo. We're doing the best we can. (Pleaseandthankyou and namaste...or something)

Comment #60 - Posted by: Mags at February 4, 2013 9:43 PM

WOD Demos!!!
PLEASE!!!!

Comment #61 - Posted by: Alex at February 4, 2013 9:56 PM

I agree with Comment #1! Wheres the videos?

Comment #62 - Posted by: Joshua k at February 4, 2013 10:40 PM

205 is what % max? 80-90%?

Comment #63 - Posted by: Gene at February 4, 2013 11:06 PM

the wod demos were also the highlight of my day. they not only served as an example of the wod, but it also gave insight on cf's many wonderful affiliates, trainers and athletes. i appreciate all that hq has done to give us these videos in the past, and i hope they continue to do so.

please bring them back!

Comment #64 - Posted by: shawn e at February 4, 2013 11:07 PM

I agree with the others! WOD demo videos please! Entertainment + Educational!

Comment #65 - Posted by: Uncle Jorge at February 4, 2013 11:20 PM

What?? Where's the WOD demos?? I work out at home, and so if I don't know a movement or proper technique, or even if I just want to get a feel for the WOD, I'll watch the demos. It was actually something i looked forward to watching every day. Bring back the demos!!

Comment #66 - Posted by: Claira at February 4, 2013 11:22 PM

RX: 7:58

ball shots were crazy, my throat is ichy as hell after that one. waited about 5 mins and then did my own stuff. Thanks for posting WODs hopefully I can improve my technique enough to make it to regionals. Thanks crossfit.com. :)

Comment #67 - Posted by: Josh Parsons at February 5, 2013 12:08 AM

12:50

Comment #68 - Posted by: Jonesy Boy at February 5, 2013 12:40 AM

Bring wod videos back please! Love them!

Comment #69 - Posted by: Lou at February 5, 2013 1:42 AM

M/47/180

9:26

Comment #70 - Posted by: Cosmo at February 5, 2013 1:53 AM

CrossFit Münster

Rocco

6:47min

Comment #71 - Posted by: Rocco at February 5, 2013 2:40 AM

9:31
185# FS
25# ball to 8'

Comment #72 - Posted by: ART/M/44/5'5"/150 at February 5, 2013 2:40 AM

M/40/111/6'3"
17.10
Subs
20x45 lb front squat
30x20" step ups
40x16kg kettlebell swings
50x20lb wall balls
All exercises broken up into 10 reps at a time

Comment #73 - Posted by: bretty72 at February 5, 2013 2:54 AM

No place to do wall balls... What is a good sub?

Comment #74 - Posted by: Larry Fred at February 5, 2013 3:00 AM

WOD Demo!!!

Comment #75 - Posted by: Jon at February 5, 2013 3:06 AM

15:39 rx

Comment #76 - Posted by: gb 45/m/71"/185# at February 5, 2013 3:07 AM

I LOVE THE WOD DEMO VIDEOS!!!

Comment #77 - Posted by: Brendan at February 5, 2013 3:10 AM

For time:
185 pound Front squat, 20 reps
30 Box jump, 20 inch box
40 DB swings, 45#
50 Thusters, 45# DB

8:05 (pr)

Comment #78 - Posted by: coyo at February 5, 2013 3:11 AM

Please bring back the videos. If there is an issue such as limited server size than let the community know how we can help and let's tackle this together. The videos are motivational, work as a form check and create a sense of community to people thousands of miles away.

Comment #79 - Posted by: James at February 5, 2013 4:26 AM

12:24 RX'd m/163/26

Cudos to all under ten minutes those front squats were no joke... although ass to grass was not happening at 205... felt like a weightlifter barely breaking parallel :/ no bueno on me

Comment #80 - Posted by: sean at February 5, 2013 4:34 AM

STOP COMPLAINING ABOUT THE WOD VIDEOS AND POST YOUR SCORES!!!! TODD's right just google...

Comment #81 - Posted by: Sean. at February 5, 2013 4:38 AM

Word up Dan! Always great programming at Crossfit Staten Island!!!

Comment #82 - Posted by: Charles at February 5, 2013 4:44 AM

#74 and #39 I personally look forward to the WOD videos as a place to pull inspiration for the next day's workout. Being how i cant afford to go to a box, I workout at my Units's gym. So I need all the advise i can get. How else are HQ going to know how much it means to all of us if we don't let them know?

Comment #83 - Posted by: Kevin at February 5, 2013 4:51 AM

M/45/5'11"/200

10 165# front squats
15 20" box jumps
20 1.5 pood KBS
25 20# wall balls to 9'

5:55

Comment #84 - Posted by: nutfam at February 5, 2013 5:02 AM

time - 8.24.51
notes - 95lbs front squat

Comment #85 - Posted by: AB at February 5, 2013 5:04 AM

I would really like the WOD videos to return. I watch them each morning before going to do the WOD. It motivates me tremendously and I miss them.
That said, I too love the programming, and am looking forward to go do this WOD.

Comment #86 - Posted by: Laura at February 5, 2013 5:05 AM

12'
95lb squat
20 inch box
40lb dumbell for swings
12.5lb dumbells thrusters subs for wall ball

Bring back the demos!!!!

Comment #87 - Posted by: Manuel Glez at February 5, 2013 5:06 AM

Please, bring back the demos so us home exercisers can see how its done. It's such great inspiration!!

Comment #88 - Posted by: Karin at February 5, 2013 5:13 AM

M 42/192/6'0"
Scaled fs to 195 everything else as rxd.
11.14.

Comment #89 - Posted by: Mike at February 5, 2013 5:46 AM

9:43 as rx'd except 12# medball. Need to buy 20# asap

Comment #90 - Posted by: Andre Crews at February 5, 2013 5:51 AM

Something is wrong with this picture, is it photoshopped? I know, who cares? But look at it! lol

Comment #91 - Posted by: Tara at February 5, 2013 5:53 AM

44/m/176cm/74kg

Scaled to 135 pound front squat
Sub'd dumbbells thrusters for wall ball shots, 22 pound each

8:37

Comment #92 - Posted by: Memuc at February 5, 2013 6:11 AM

Getting back into it for a total time of 19:00 on the dot! My wrists hurt, my thighs ache, and it feels great.
135lb front squat
11lb medicine ball (the heaviest that this gym can provide me)
Everything else rx'ed

Comment #93 - Posted by: gregory at February 5, 2013 6:11 AM

Where is the WOD demo video. I love to watch it right before I go to help pump me up.

M/27/195
155 lb Front Squat 20 reps
30 box jums
40 kettle ball swing 1 pood
12 lb medicine ball wall toss

Comment #94 - Posted by: Bobby Evans at February 5, 2013 6:14 AM

This WOD turned out like they awall seem to me: hitting a motivation wall. I need to break that and my breathing.

12:17 with 185lb front squat(wrist hurt at 205), 50lb db kb swings(55's were in use), and bb thruster wall ball subs

Comment #95 - Posted by: Greg Whelan at February 5, 2013 6:18 AM

F/51/5'6/120
15 min.
95# front squat
24 inch box
1pood kb swings
20# dumbell thrusters
Miss the videos also please bring them back

Comment #96 - Posted by: D.S. at February 5, 2013 6:25 AM

15:40
Scaled the front squat to 110lb (would go heavier next time)
sub'd the wall ball with barbell thruster (45lb)
box jumps and k.b. swings as rx'd.

Comment #97 - Posted by: SB m/36/5'10''/145 at February 5, 2013 6:31 AM

I miss the WOD demo's as well. When there is a compare to day I will click on it to see the WOD video from that day.

F/41/5'7/175
14:03
95# front squat 20R
20 inch box 30R
1 pood KBS 40R
14# Wall Ball 50R (not sure height use the second floor of the gym as my target)

Comment #98 - Posted by: LeahP at February 5, 2013 6:35 AM

Beastly times put up by Austin (5:25? Are you kidding me? I'm not sure I can do 140 reps of anything in 5:25) and Rocco. Respect! This one's going to be another ego-flattener. Can't wait!

Comment #99 - Posted by: kcsportsdoc at February 5, 2013 6:38 AM

20 x 80kg front squat
30 x 24 inch box jump
40 x kb swings 26kg
subbed wallball with
thrusters with bar x 50

6.24

Comment #100 - Posted by: Tris at February 5, 2013 6:43 AM

M/40/5'10"/193.5lbs

20 front squats (135lbs)
30 box jumps (24" box)
40 kettle bell swings (28kg, heavier than Rx'd!)
50 wall balls (10lb ball)

10:56

Lower back gave me trouble on the swings, but breathing was ok for the entire workout. 135lbs was a good scale for the squat.

Never Quit!

Comment #101 - Posted by: Playoff Beard at February 5, 2013 6:43 AM

85# Front Squat
20" Box
55# Dumbbell Swings
20# Med Ball

11:13

Everything here is provided for free, so I can't really complain about a lack of WOD demos...that being said, one of the most important tips I've gotten about CrossFit came from a WOD demo:

‎"The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam."
~Pat Sherwood

Comment #102 - Posted by: Joe Northside m/34/70"/210 at February 5, 2013 6:45 AM

11:42 w/ multiple scales
145# back squat (forgot the WOD specifics)
24" box jumps
44# kbs
15# ball...will be ordering my 20#er w/in the month!

I also miss the WOD videos, but appreciate the awesome WOD programming over the last 1-2 months more.

Comment #103 - Posted by: Jim R. M/50/5'8"/160 at February 5, 2013 7:05 AM

38/m/174
Rx 36" box
14:26

Comment #104 - Posted by: ffkwill at February 5, 2013 7:07 AM

I PAY for a crossfit affiliation at my local box, and I have an AMAZING coach! But there is just someing that the demo brings to the table that a coach doesnt. He doesnt demo the whole wod for us every single day. I too would Love to see the WOD demos brought back, thy are like my lullabye at might, must watch crossfit to sleep please HQ,

Comment #105 - Posted by: Gina at February 5, 2013 7:12 AM

21:01 The front squats were my weak point for some reason. I thought I would be good to go with that and the box jump would be my kryptonite but the front squats caused pain in my forearm and the bar was biting into the chest for some reason. It took over 5 minutes to do 20reps, then with the minute or so to transition from the back of my gym to the front to finish everything else, I felt pretty good. The box jumps scared me since I had not done 30in and the box in my gym was 31in but they turned out to be fairly easy. The rest went fairly smooth. I think if I was not getting over the bug I had, I might have done a little bit better.

Comment #106 - Posted by: BW at February 5, 2013 7:15 AM

M 50/5'5"/146#
7:27

135# fs
24" box
50# kb
10# ball to 10'

Good scale. Was looking to keep high intensity for a 7-9 minute time. Mission accomplished.

Comment #107 - Posted by: Kona at February 5, 2013 7:26 AM

What happened to the WOD demo videos? They were the highlight of my day. Please bring them back!!!!

Comment #108 - Posted by: Zach at February 5, 2013 7:27 AM

20 front squats @ #135
30 box jumps on 26" box
40 kbs @1.5 pood
50 wallball w #20 ball

14:00

Comment #109 - Posted by: c-los at February 5, 2013 7:36 AM

I am super bummed they don't have the WOD demos anymore. That was my favorite part of the site. I really hope they come back soon.

Comment #110 - Posted by: Tyler at February 5, 2013 7:41 AM

M/49/5'8"/214

11:42 - As RXd

20-#205lb sq
30-30" box
40-#55lb DB (no kettle bell)
50-#20lb ball

Comment #111 - Posted by: Mike/UT at February 5, 2013 8:06 AM

9:37 - Front Squats tough - had to sub 55# DB for kettlebell

Comment #112 - Posted by: Mike at February 5, 2013 8:07 AM

For time:
135# front squat
24" box
1 pood kb
20# WB

9:16

Comment #113 - Posted by: Brian R M/ 50/ 6'2"/ 183 at February 5, 2013 8:08 AM

M/33/65kg/168cm

7:20
75kg front squats, the rest as Rx'd.

Third month of crossfit and enjoying the HQ programming immensely. Hopefully they bring back the WOD videos, as they are a great way to get fired up for the workout!

Comment #114 - Posted by: Sean Cameron at February 5, 2013 8:16 AM

13:20

135# Front Squat - Still working on wrist flex and strength
30" box jump
50# KB swings
35# thruster for wall balls

Comment #115 - Posted by: Justin Harris at February 5, 2013 8:29 AM

M/29/6'1/190

RX - 9:01

Been a while since I did 30'' box jumps for that many reps. Couldn't find a rhythm.

Comment #116 - Posted by: Kyle at February 5, 2013 8:39 AM

"The Chief", details there.

Comment #117 - Posted by: bingo at February 5, 2013 8:42 AM

HQ: I find both tremendous value and inspiration from the demos each day so I wanted to add my voice to the comments.

Plus, I have to explain to my 4 y/o daughter that the workout videos are not there each night -- she loves seeing them and trying to mimic the motions, an interest that I want to continue to foster.

Comment #118 - Posted by: caleb callahan (M/36/6'0"/179) at February 5, 2013 8:51 AM

I always felt like I was getting something for free with your awesome web page! I have brought many people into crossfit by telling them how life changing and fun it is! The first thing I always tell them is it is easy to get started, just go watch the demo video. I have lost 80 lbs and feel great thanks to this site and would gladly pay for it, but I know I would have never made the progress I have without the WOD videos everyday. The closest crossfit affiliate is 2 hours away, I do this on my own and the videos are awesome! Please please bring them back.

Comment #119 - Posted by: Tyler Schmick at February 5, 2013 9:04 AM

12:13
135# - front squat
24" box
50# DB
9 lb ball

Comment #120 - Posted by: mike at February 5, 2013 9:10 AM

9:50 , 24" box

Comment #121 - Posted by: Daniel J at February 5, 2013 9:21 AM

Front squat 70kg
8:40

Comment #122 - Posted by: Stany at February 5, 2013 9:26 AM

Front squat 70kg
8:40

Comment #123 - Posted by: Stany at February 5, 2013 9:27 AM

#40 - I find Cindy is a good Intro to Crossfit -It consists of movements that most people are familiar with but probably they have not executed properly (excuse the generalisation!) WOD can be done safely and at a suitable intensity and can be quickly scaled as needed. There are no frills and minimum equipment and set up is needed. Simplistic, efficient and functional but not easy! They will feel a burn after a short period of time and hopefully will leave them wanting more! Also serves as a great benchmark. Best of luck!

Comment #124 - Posted by: Dan Connolly at February 5, 2013 9:28 AM

M/24/5'10"/172

did "the chief" yesterday so my legs felt very heavy today. as a result, I had to do some considerable scaling

for time:

185 pound front squat, 20 reps
30 box jump, 24 inch box
40 db swing, 55#
50 thrusters, 20# bar (no medicine ball available at my gym)

10:43

Comment #125 - Posted by: T. Swihart at February 5, 2013 9:32 AM

M/22/6'0"/180

125# Front Squats, 27" box, 40 salt bag for KB swings.

11:08

Comment #126 - Posted by: Alex at February 5, 2013 9:33 AM

12:05

FS broken 10/5/5; took more time than I anticipated. 30" BJ are a long way up for my short legs, but they felt good. KB and WB mostly sets of 10.

Comment #127 - Posted by: Bill M. m/48/5'3"/135 at February 5, 2013 9:35 AM

12:52

Front squat scaled to 115#
Box jumps scaled to 24"
Wall balls scaled to 16# because it was the most the gym had.

Comment #128 - Posted by: Roy at February 5, 2013 9:39 AM

M/44/6'0/230#
As RX
8:26
Tough to Box J after FS.

Comment #129 - Posted by: Mr. D. at February 5, 2013 9:49 AM

Max on front squats is 185 so scaled to 135#'s
So except that, as rx'd

12:16

Felt good not many breaks, although i had to rerack weight and then run bout 250 m to other side for rest of wod

M/29/72/200

Comment #130 - Posted by: Dally at February 5, 2013 9:50 AM

age 23 bw 170

6:22
subbed 95# lunges with bar in front rack
20 in box jumps
15 kipping handstand push-ups

Comment #131 - Posted by: Chris S at February 5, 2013 10:01 AM

Please WOD Demo, we need it!!

Comment #132 - Posted by: Oscar at February 5, 2013 10:05 AM

Well I for one am glad a video of someone finishing this WOD in less than six minutes is not there to remind some of us (not me) we still have a long way to go.
40/220/6'/M 20 min elliptical warm-up
19 min 28 seconds.
205- chambered bar
28 inch high pinic table Way cool I did not think I could do one when I looked at it! Thanks for the push Coach.
55 pound dumbbell
Medicine ball 14 pounds. Need to make the basketball one again. Felt good today I took two B vitimans.

Comment #133 - Posted by: Noah at February 5, 2013 10:09 AM

Did 3 reps at 205 then dropped to 155# did 20
Everything else as rx'd
9:52

Was struggling after doing strongman wod yesterday

Comment #134 - Posted by: B. Miller 5'9" 245# at February 5, 2013 10:10 AM

8lbs med ball all else rx'd
11:07

Comment #135 - Posted by: Josh 19/M/5'6"/185 at February 5, 2013 10:23 AM

Threw batting practice to my HS team for the first time in 3 years yesterday. The whole right side a my body is a bit tight, so I subbed
4 rounds for time of:
800 m.run
50 unanchored sit-ups
21:44

Comment #136 - Posted by: SB at February 5, 2013 10:26 AM

12:24

No box for jumping.

Comment #137 - Posted by: RowRow at February 5, 2013 10:43 AM

M/42/195
Rxed 17:38
205 was extremly heavy but was able get all twenty.
Very tough WOD. must be getting us ready for the open.


Comment #138 - Posted by: rshert at February 5, 2013 10:44 AM

Are you guys cleaning the 205# to get into your front squats or going off the rack?

Comment #139 - Posted by: Zxe038 at February 5, 2013 10:52 AM

7:47

155# FS
24" Box Jumps
35# KB Swings
20# WB

Comment #140 - Posted by: Nicholas (M/28/5'10"/175) at February 5, 2013 10:55 AM

"If you want to watch someone do it correctly, join a CROSSFIT affiliate. If you're here for the free programming, stop complaining and do a little search engine work. Jeez, everyone feels like they're entitled to something for nothing. "What's a pood?" Really??? Google people google."

Comment #38 - Posted by: Todd w at February 4, 2013 7:36 PM

HEY FELLA, THE PEOPLE ON HERE MAKE CROSSFIT WHAT IT IS. THE OWNERS ARE ALSO MAKING MONEY OUT OF IT, SO PERHAPS 'JOE PUBLIC' ARE ENTITLED TO 'A LITTLE SOMETHING BACK', A FEW DEMOS IS NOT MUCH TO ASK!!!

Comment #141 - Posted by: Realist at February 5, 2013 11:01 AM

scaled to 135# FS (from ground) and 1 pood KB

9:52

Comment #142 - Posted by: Mike (M/40/6'2"/191) at February 5, 2013 11:04 AM

Where's the WOD video?

Comment #143 - Posted by: No'Ala Jim at February 5, 2013 11:07 AM

12:46 as Rx'd.

Comment #144 - Posted by: Michael m/50/5'9"/175/MI Survivor at February 5, 2013 11:25 AM

believe it or not....not everyone has access to a box! we have built one in our garage because the closest one is 25 min from us, one way. we did go there for 3 months but the time away from home and the money spent in gas was killing us. we decided to invest in our own equipment and do it at home. doing wods at home makes me no less of a crossfitter

Comment #145 - Posted by: kelley at February 5, 2013 11:29 AM

subbed 28" box, 45# plate for kb & 45# plate thrusters for wall ball.

time: 15.19

ended with 5 min row & bike.

yrg in the pm.

Comment #146 - Posted by: thepaulsen m/33/6'3"/330 at February 5, 2013 11:32 AM

M/30/180cm/73kg

80kg for Front-squat

10:37

Comment #147 - Posted by: ukr17 at February 5, 2013 11:35 AM

08:18

Comment #148 - Posted by: Mange at February 5, 2013 11:41 AM

135 lbs. for front squats
Weight bench for jumps
55 lbs DB for swings
Wall ball as rx'd
11:55

Comment #149 - Posted by: jlew M/33/215/6'5" at February 5, 2013 11:43 AM

M/5'8"/185#/55
fs-135#-10/10
30" box jumps-10/10/10
55# KBS- 15/10/15
20# wallball-15/15/10/10
a pathetic 16:48- missed 3 weeks at Christmas and I am still trying to get back into shape. When I was 25 - not so big a deal- at 55 I find if I miss 1 week it takes me 2 weeks to get back what I lost. good news is- I am in the gym getting after it ! Fun WOD, I love the variety. Keep it up !

Comment #150 - Posted by: Mike at February 5, 2013 11:49 AM

I WOD at an affiliate (Yay Team ROC!!) but I really miss the WOD Demos as a tool to help me get mentally prepared for my workout. I REALLY hope they make a reappearance soon!!!!

Comment #151 - Posted by: Colleen at February 5, 2013 11:55 AM

m/24/5'10/175

25 lb wall ball, everything else Rx.
15:52

Comment #152 - Posted by: stonry at February 5, 2013 11:57 AM

m/42/6'4"/225

12:15 @

185# FS x 20
30 box jump, 30 inch box
40 DB swings, 50#
50 WB shots, 18# ball

Comment #153 - Posted by: JayW at February 5, 2013 12:00 PM

CAN HAZ WOD VIDEOZ!?!??

Comment #154 - Posted by: Robin Hoff at February 5, 2013 12:06 PM

20 Front Squats 125#
30 step up 23 inch box
40 kb swings 35#
50 12#db thrusters
8:28

Laura f/50/5'7/155

Comment #155 - Posted by: power-girl at February 5, 2013 12:11 PM

I also WOD at an affiliate (Guerrilla Fitness, Montclair, nj)but I love watching the demos. Is there anything that we can do to bring them back?

Comment #156 - Posted by: Amin Esinal at February 5, 2013 12:12 PM

as rx'd

13:05

front squat was a killer. broken into 5/3/3/3/3/3

Comment #157 - Posted by: Bells at February 5, 2013 12:21 PM

as rx'd

13:05

front squats were a killer 5/3/3/3/3/3

Comment #158 - Posted by: Bells at February 5, 2013 12:23 PM

M/22/154/5'6

Push Jerk

5-5-5-3-3-3-1-1
115lbs-135lbs-155lbs-185lbs-205lbs(f)-195lbs-205lbs-215lbs(PR)

9:28 scaled after Push Jerk
185lbs front squat
30inch box
36lbs kettlebell
20lbs med ball

Comment #159 - Posted by: S.S at February 5, 2013 12:28 PM

5:25

Scaled to 135lb FS.

Comment #160 - Posted by: JTJ M/29/160 at February 5, 2013 12:51 PM

M/33/65kg/168cm

7:20
75kg front squats, the rest as Rx'd.

Third month of crossfit and enjoying the HQ programming immensely. Hopefully they bring back the WOD videos, as they are a great way to get fired up for the workout!

Comment #161 - Posted by: Sean Cameron at February 5, 2013 12:52 PM

All the way from South Africa! Love the WOD's ! Crosfitt rocks

Comment #162 - Posted by: dennis at February 5, 2013 12:52 PM

13:45....forgot the med ball, subbed with 45 lb thrusters

Comment #163 - Posted by: Pacers at February 5, 2013 12:53 PM

Stop complaining that people are asking what a pood is or asking for WOD demos. CrossFit is about community right? Well some of us don't affiliate for a number of reasons- main site IS our community. Be happy so many people are embracing the CrossFit culture- that's what makes this special. Just train and share success stories!!

But I digress: RX'd 13:49. Way to go speed burners!

Right after: EMOM power cleans: min 1-5: 135x5. Min 6-10: 155x3. Min 11-15: 185x3. Min 16-20: 205x2. Min 21-25: 225x1. Thanks BigDave! Come get some!

M/36/6'03"/265

Comment #164 - Posted by: Burk at February 5, 2013 12:56 PM

As rxd 10:34. Front squats broken into 3 sets.

Comment #165 - Posted by: Kurt/39/190 at February 5, 2013 12:56 PM

11.12

70kg front squats
24' box jump
1.5 pood KB
5kg wall ball

Comment #166 - Posted by: Brendan at February 5, 2013 1:07 PM

Yep...yep, yep, yep...

The WOD demos are a relatively new phenomenon around here. Really cool, and I agree with everyone who has expressed the opinion that they are both helpful and enjoyable.

They are not inexpensive to produce, especially if they occur in an Affiliate. They are not universally beloved (people complain about it when they include "regular" CrossFitters who look like regular folks, and people complain when they include superstars whose performances cannot reasonably be extrapolated to the masses). Who knows? There may some issue with "implied coaching" with a demo with some kind of implied responsibility. I sure don't know, and no one has (or is likely) to share a reason with me (I'm just like you folks here in the cyber-gym).

The bottom line (talking to you Realist) is that everything on this site is free. We all pay nothing. Zip. Nada. Bupkes. The owners/founders of CrossFit do not make a red cent (or any other color, for that matter) from CrossFit.com. We who congregate here are entitled to pretty much nothing except honesty.

In order to reap the greatest benefits of CrossFit.com one must be willing/able to do a little bit of self-help. Spend some time looking at "Exercise and Demo's" up there on the left, or asking some questions on the Forum. Click "compare to" when it's a repeat WOD. If it's January check out the Newbie Chronicles.

Demo WOD's helpful? Fun? Sure! It would be cool to have more of them than less. But let's remember how much cool stuff we've been getting all along, eh?

Comment #167 - Posted by: bingo at February 5, 2013 1:11 PM

I come in the gym and begin my workout! I am serious, I am psyched! My warm up is equivalent to your workout! I begin my walk through hell no breaks, no water, no talking, no phone calls, no texting and no wining! It is me versus the clock! You see my intensity and my pain! You stop your pathetic excuse of a workout to watch me in amazement wondering what it is I am doing! You look to your friends and say that I'm crazy as you do one more set of curls!! As I finish I hit the floor almost dead because I just finished a battle and I am victorious! As I gather my wits I leave the gym as you are still pushing weights! I do your workouts on my rest day! I have the heart of a warrior! I will not quit! I will always finish! I am a CROSSFITTER!!

10:12 M/37/195

Comment #168 - Posted by: Jesse T at February 5, 2013 1:12 PM

pack, FS weight was probably a little too heavy but: 11:05, subbed stepups since not supposed to jump and subbed 35 45 lb squat thrusters since no WB set up

Comment #169 - Posted by: RussA at February 5, 2013 1:23 PM

Scaled to 185lb fs, other then that rx'd at 8:32

Comment #170 - Posted by: kline at February 5, 2013 1:26 PM

m/42/5'8"/180

135# FS 20
24" box 30
40# KB 40
20# WB 50

12:52

Comment #171 - Posted by: Mike A. at February 5, 2013 1:43 PM

#115 front squats, 24" box, 40#DB for KB swings, 16# WB: 8:46

Comment #172 - Posted by: Tim P. at February 5, 2013 1:44 PM

10:15

Comment #173 - Posted by: mlt at February 5, 2013 1:57 PM

m/42/155/5'7"

20fs 135#
30box jumps 24"
40kb swings 20kg
50wall ball 10-20# 40-12#
8:43

Comment #174 - Posted by: richmondtx at February 5, 2013 1:59 PM

Scaled:
135# FS from floor
1 pood KB
Box and wall ball as posted

9:49

Comment #175 - Posted by: caleb (M/37/6'/179) at February 5, 2013 2:07 PM

6:52

205fs
30" box
32kg bell
30lb wall ball

Box jumps felt horrible after the front squats.

Comment #176 - Posted by: Max at February 5, 2013 2:08 PM

20 dbl KB Squats 1.5 pood bells
30 box jumps 24" (almost ate wood on the 1st attempt at 30" and thought better of it)
40 KB swings 1.5 pood
50 wallballs 20#

11:13

great wod.

Comment #177 - Posted by: kcsportsdoc at February 5, 2013 2:10 PM

pack, FS weight was probably a little too heavy but: 11:05, subbed stepups since not supposed to jump and subbed 35 45 lb squat thrusters since no WB set up

Comment #178 - Posted by: RussA at February 5, 2013 2:11 PM

11:05

185 lbs squat

Comment #179 - Posted by: Andrew at February 5, 2013 2:17 PM

155# FS and 28' box

8:16

M/168#/6'/38 yrs

Comment #180 - Posted by: britishfireman at February 5, 2013 2:26 PM

Scale:
Front Squat- 135#
Box jumps- RX'd
KB swings- 50# kettlebell (only one available)
Wall ball shots- RX'd

12:14

Comment #181 - Posted by: Trey at February 5, 2013 2:35 PM

135# front squat, 20 reps
30 box jump, 30 inch box
40 kettlebell swings, 44#
50 wall ball shots, 12# ball
10:17

Comment #182 - Posted by: scfd1_9607 at February 5, 2013 2:36 PM

Scale:
Front Squat- 135#
Box Jumps- RX'd
KB Swings- 50# kettlebell (only one availiable)
Wall Ball shots- RX'd

Comment #183 - Posted by: Trey at February 5, 2013 2:37 PM

Subbed 225# back squats for front squats & 45# push press.for.wall ball
All others as.rxd
10:30
M/205/5'10"/37

Comment #184 - Posted by: David at February 5, 2013 2:39 PM

M/31/200/72

Rx'd

10:10

Comment #185 - Posted by: SeanP at February 5, 2013 2:43 PM

8:54. RX'd 31" box jump

M/30/180/5'11"

Nice WOD HQ

Comment #186 - Posted by: Brad at February 5, 2013 2:51 PM

m/220/37/6'0

NOT as RX'ed, used 135# front squat. Everything else I did as listed.

12:31

Comment #187 - Posted by: j-seal at February 5, 2013 3:18 PM

m/33/5'8/173#
11:30:48 rx'd

Comment #188 - Posted by: curtis laughren at February 5, 2013 3:21 PM

2013-02-05: 10:21. Sub-135#

Comment #189 - Posted by: gs at February 5, 2013 3:22 PM

M/36/5'4"/146 lbs
Subbed 155lbs for front squat
All else as RX'd
11:08

Comment #190 - Posted by: Matt Burritt at February 5, 2013 3:25 PM

M/19/179

6:20 RX... Great workout!

Comment #191 - Posted by: Nathan at February 5, 2013 3:26 PM

Comment #166 - Posted by: Jesse T at February 5, 2013 1:12 PM

Too much caffeine maybe? Wow!

Comment #192 - Posted by: Playoff Beard at February 5, 2013 3:36 PM

9:58
subbed 45# thrusters for wall ball
all else rx

Comment #193 - Posted by: matt 38/m/5'10"/175 at February 5, 2013 3:36 PM

m 23-5'5"-158

17:00 rx'd. Abysmal workout for me. 205lb FS was far too much and had to tackle in sets of 3. ate up the first 8 mins of my time.

KB swings unbroken, PR for me.

Comment #194 - Posted by: Nick at February 5, 2013 3:43 PM

For time:
95 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 20 pound ball

CC 8:43 EAL 1/2 reps,12#,6",17#, 5# 3:38

Comment #195 - Posted by: ccraft at February 5, 2013 3:49 PM

Scaled
Had to use the hotel fitness center
They only had dumbells 45Lb. the largest.
20 front squats with two 45Lb. dumbells
30 knees to chest jumps (nothing to jump on without freaking out the manager).
40 Kettlebell swings with 45 Lb. dumbell
50 wall ball (8 Lb. ball the largest)
7:30

Broke every rule in the "fitness center" including the one that says "stop if you feel stress"!

Comment #196 - Posted by: Chuck B 55/5'11"/165 at February 5, 2013 3:50 PM

150lb front squats, rest RX

11:10

M/52/190lb

Comment #197 - Posted by: Mazz at February 5, 2013 3:57 PM

Scaled squats to 185 lbs and only had a 16 lb med ball.

M/35 yrs/186 lbs/5'9"

13:47

Oh ya had to do Insanity "pure cardio" in the am

Comment #198 - Posted by: Brian P at February 5, 2013 4:14 PM

20 135# Front Squats
30 Box Jumps
40 45# Kettles
50 20# Dumbell Thrusters
8:31
Good Workout
Then
50 Weighted Sits
25 PushUps

Comment #199 - Posted by: dyagg at February 5, 2013 4:15 PM

M/6'5"/35/265
34:33

As r/xed some set up time in there. (Lots of rest too)
2nd WOD

Comment #200 - Posted by: Djscratchinfish at February 5, 2013 4:23 PM

M/29/6'/195

7:31 RX'd

Comment #201 - Posted by: Hg5slu at February 5, 2013 4:26 PM

6:31 @ work. Heavy squats and snatches pre wod

Comment #202 - Posted by: jdisch at February 5, 2013 4:53 PM

Day 281
M/45/6'0"/195
No gym, so did:
4 rounds for time of:
Run 800M
50 push-ups
22:22

Comment #203 - Posted by: fargingbastige at February 5, 2013 4:53 PM

22:45
185 lb. front squat

Comment #204 - Posted by: Brett C. m/31/6'0"/175lbs. at February 5, 2013 5:02 PM

M/43/6'2"/250

11:56 (had to run four floors down w/ball and do shots there - time ended when I got back up)

Comment #205 - Posted by: Morgan at February 5, 2013 5:04 PM

135# front squats
14# ball

9:27

Comment #206 - Posted by: texinma (44/150/5'7) at February 5, 2013 5:06 PM

10:17 as Rx'd

Comment #207 - Posted by: Jetté 43/M/5'11"/175 at February 5, 2013 5:11 PM

9:01

75#
24 Box
1 pood
16# WB

Wall Balls were really hard because my hands were so cold!!

Comment #208 - Posted by: Energizer Bunny at February 5, 2013 5:13 PM

I echo everyone else's sentiments, please bring back the WOD videos please please please!

Rx'd, 9:57.

Comment #209 - Posted by: Jeff at February 5, 2013 5:17 PM

205 5times
185 15times
30reps at 30" box jump
40reps with 2 pood KB
50reps 20lb ball 10'
13:55

Comment #210 - Posted by: Herc's grip at February 5, 2013 5:18 PM


9:53

Box was short/ rest rxd

Comment #211 - Posted by: Kevin McClellan 51 at February 5, 2013 5:24 PM

M/32/6'/200
6:14 as rx'd

Comment #212 - Posted by: Cory at February 5, 2013 5:27 PM

155 front squat
Rx'D the rest
10:44

Comment #213 - Posted by: JakeK 4153' above sea level at February 5, 2013 5:31 PM

M/180/5'8"/32

Scaled to 145# front squat, 45# thrusters instead of wall ball.

12:25

Comment #214 - Posted by: Arcticelf at February 5, 2013 5:50 PM

M/180/5'8"/32

Scaled to 145# front squat, 45# thrusters instead of wall ball.

12:25

Comment #215 - Posted by: Arcticelf at February 5, 2013 6:07 PM

M58/185/5'10"

11:55
subbed 20" Boxjumps, 135 front squats, 40# dumbell thruster for WB.

Comment #216 - Posted by: m robert weiss at February 5, 2013 6:08 PM

Scaled FS to 185#
11:06

Comment #217 - Posted by: Phill Kiddoo at February 5, 2013 6:19 PM

9:33 rxd

Comment #218 - Posted by: aermio m/34/5'7"/160 at February 5, 2013 6:28 PM

Front Squat 5-5-5-5-5
170, 185, 195, 200, 205

250 Double Unders
4:11

Comment #219 - Posted by: B. rhaly at February 5, 2013 6:39 PM

9:19

65# front squats
20" box jumps
35# kettle bell swings
15# wall ball shots

Comment #220 - Posted by: Stephanie f/45/5'2"/128 at February 5, 2013 6:42 PM

M/145/5'7"/33

155# from floor
36" box jumps
35# plate thrusters for wall balls

13:25

Comment #221 - Posted by: Zxe038 at February 5, 2013 6:42 PM

Rx'd 15:13

Comment #222 - Posted by: T. Harbin at February 5, 2013 6:48 PM

22:23
M/45/5'9"/236

front squat 205 / 3 reps
135 / 17 reps
40 box jumps / 24" box
40 kettle swings / 54lbs
50 wall balls / 15lb ball

It was fun but i was gassed, i did The Chief yesterday "CHIEF PRIDE"

Comment #223 - Posted by: Kim Pilkay at February 5, 2013 7:03 PM

10:48, front squat con 70 kg

Comment #224 - Posted by: Agustin Depasquali at February 5, 2013 7:04 PM

Scaled:

95# fs, 20 reps
20" bj, 30 reps
35# kb single-arm left hand swing, 40 reps
18# body bar thrusters, 50 reps

7:15

Comment #225 - Posted by: matt h at February 5, 2013 7:23 PM

Scaled FS to 155
Rest Rx
9:37

Comment #226 - Posted by: Bart at February 5, 2013 7:37 PM

14:58

FS were extremely painful on front of knees, don't know why, weight wasn't bad at all, but had to switch to back squats bc of the pain

Knees already very sore from DUs, feel worse now

Thinking a few days off from legs is warranted, any thoughts on what the issue is?

Comment #227 - Posted by: Stor at February 5, 2013 7:45 PM

M/30/6'5"/220

6:57, pr by 1:36

Lovin some Mainsite with buddies!!

Comment #228 - Posted by: JB at February 5, 2013 7:50 PM

Doing front squats yesterday, today we did:
heavy pullups 3 x 5
then WOD 3 RFT of:
400m run
20 x toes to bar
500m row

me - pullups (BWT 185 lbs) + 30, 42.5, 57.5 (x6)
WOD 18:35

nephew - pullups (BWT 175) + 27.5, 40. 55 (x7)
WOD 18:27

The wod was a pretty good intense metcon.

By the way I agree with #1 - I miss the videos.

Comment #229 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at February 5, 2013 7:51 PM

M/19/5'10/193

Rx'd

11:20

Comment #230 - Posted by: Saveliy at February 5, 2013 7:57 PM

m/41/5'11"/165

34:51 Rx
front squats were HEAVY

retired army 1SG
clarksville, tn

Comment #231 - Posted by: mark nash at February 5, 2013 8:10 PM

m/28/6'0"/200

160# fs
30" box
2 pood
20# ball

Completed in 20:36.

My first ever crossfit workout! I haven't worked out in months. This kicked my butt! What's "rx'd" btw?

Comment #232 - Posted by: Dan H at February 5, 2013 9:12 PM

Scaled to 129#(58.5kg) front squat
18" box jump
Scale to 38.5#(17.5kg) dumbbell swing
Subbed 44# thruster for wall ball shot

For time:
129 pound Front squat, 20 reps
30 Box jump, 18 inch box
40 Dumbbell swings, 38.5 pound(17.5 kg)
50 Thrusters, 44 pound barbell

18:26
No power rack. So i did clean and front squat.

Comment #233 - Posted by: Saganamooo at February 5, 2013 9:18 PM

20 135# front squat
30 box jumps 20"
40 1.5 pood kettlebell swings
50 25# overhead weight throw

7:09

Comment #234 - Posted by: RLM at February 5, 2013 9:23 PM

m/28/6'0"/200

160# fs
30" box
2 pood
20# ball

Completed in 20:36.

My first ever crossfit workout! I haven't worked out in months. This kicked my butt! What's "rx'd" btw?

Comment #235 - Posted by: Dan H at February 5, 2013 9:26 PM

12:16
95lbs front squat- first time ever doing front squats
27inch box jump- biggest I have for now
1 pops kettle bell- again biggest I have for now
10foot wall ball with #12 ball- all I have for now
Awesome workout coach's thanks for the variety

Comment #236 - Posted by: Bruce at February 5, 2013 9:26 PM

10:33
with 135 FS and 45lb for Ts
-yikes

Comment #237 - Posted by: MAGNUS M/27/5'8/160 at February 5, 2013 9:44 PM

7:47 as rx'd. I hate KBS and wall balls. Great WOD.

Comment #238 - Posted by: Pat Sherwood at February 5, 2013 9:59 PM

M/48/165cm/65kg
40 kilos (88 pounds) Front Squat 20 rep
30 inch box jump 30 rep
1.5 pood kettlebell Swing Russian Style 40 rep
Wall Ball Shots 50 rep

Comment #239 - Posted by: J Romero Cabot at February 5, 2013 10:27 PM

17:41

sub'd w 24' step, 25# KB, and 12lb medicine ball

Comment #240 - Posted by: Julio V m/35/5'6/175 at February 5, 2013 11:07 PM

M/44/71/157

subbed 95lb front squat. All the rest as RX'd. 11:00 minutes.

For all those looking for demos, there is a link on the left side of the main page with videos of all the exercises.

No need to complain, this is THE best website for free.

3,2,1.... GO! Don't Quit!

Comment #241 - Posted by: Mike_D at February 6, 2013 1:39 AM

m/42/6'/200

subbed 154lb /70kg front squat

9.57

ned to ice right knee

Comment #242 - Posted by: marc at February 6, 2013 4:11 AM

m/42/6'/200

sub 70kg front squat

9.57

Comment #243 - Posted by: marc at February 6, 2013 4:11 AM

M/48/5'5"/158

18:04 as rx'd.

Probably should have scaled the FS's. Did 4xsets of 5 with too much rest between them. First time on a 30 in. box took longer, but completed all. Sub 15 min next time.

Comment #244 - Posted by: Rowan at February 6, 2013 4:51 AM

F/42/5'6"/145

105#, 20" box, 1 pood KB, 14# ball to 9'

14:33

Comment #245 - Posted by: mom to five at February 6, 2013 5:26 AM

145#, 28" box, 50lb DB, 20# ball to 9'
80% reps schema, i.e. 16/24/32/40

8:09

Lori (F/51/5'4"/130)
45#, 16" box, 15lb KB, 12# ball to 8'
Full reps, i.e. 20/30/40/50
8:29

Can someone say Lumbar?

David T.

Comment #246 - Posted by: David T. - M/53/5'8"/183 at February 6, 2013 5:41 AM

14:02

Comment #247 - Posted by: vince_s at February 6, 2013 5:46 AM

175# Front Squat, all else RX'd.
12min 36sec

Comment #248 - Posted by: D-Squared at February 6, 2013 7:31 AM

165 front squats, all other rx
10:29

Comment #249 - Posted by: Matt L M/30/5'10/160 at February 6, 2013 8:26 AM

as rxd
13.24

Comment #250 - Posted by: Jonblaze at February 6, 2013 8:30 AM

135# FS
14# wall ball

7:59

Comment #251 - Posted by: Ti, at February 6, 2013 8:42 AM

Shift Change
Rest Day
M/55/72"/210

Comment #252 - Posted by: Pete In Sun City at February 6, 2013 8:47 AM

Rx 12:53

Comment #253 - Posted by: JBarr M/30/5'11"/215 at February 6, 2013 9:52 AM

1 Day behind

F Squat at 45Kg
Box Jumps at 24"

8.01

Comment #254 - Posted by: Ginge at February 6, 2013 9:56 AM

M/30/5'11"/190

Rx

11:58

Go Navy Beat Army!

From Bahrain.

Comment #255 - Posted by: Kyle at February 6, 2013 9:59 AM

12:41 @ 185 lb. f/s
all else as rx'd

Comment #256 - Posted by: SB at February 6, 2013 10:16 AM

M/29/143#

8:07

Scaled something fierce:
20 Front Squats, 60kg
30 Box Jumps, 20"
40 KB Swings, 1 pood
50 Thrusters, 11kg

Comment #257 - Posted by: Keen-NZ at February 6, 2013 10:47 AM

M/195/6'2"/38

10:31...scaled FS to 135lb and accidentally did 30 reps as I read the WOD wrong

Comment #258 - Posted by: Chad Bakken at February 6, 2013 12:35 PM

M/43/5'8"/176

FS at 155lbs, otherwise RXd

8:00

Comment #259 - Posted by: Jon Craig at February 6, 2013 12:38 PM

13:46

FS - Started with 185 lbs and after 8 reps dropped to 155 lbs. I struggled with going parallel.

M/24/5'8"/155

Comment #260 - Posted by: Will Wilkinson at February 6, 2013 1:01 PM

1) SICK PICTURE. Dan you are a beast.

2) Agree with bingo as per usual - WOD demos are great, but a perk on top of everything CF.com has given me already for free.

Comment #261 - Posted by: Chris Luka at February 6, 2013 1:40 PM

M/35/6'3"/200

185 Front Squats
9:28

Comment #262 - Posted by: Ben S at February 6, 2013 2:33 PM

15:52
65kg squat,24''box,22,5kg db swing

Comment #263 - Posted by: lucio1928,M/41/184cm/98kg at February 6, 2013 6:56 PM

135 lb front squats
raised box on steps - about 26-7 inches
14 lb air ball
23:41

Comment #264 - Posted by: David Burns at February 6, 2013 7:27 PM

m/26/175lbs

ran 1.5 mile warm up

For time:
205 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 10lbs ball no 20

6:02

Comment #265 - Posted by: jeff at February 6, 2013 7:39 PM

M/28/5'8/155

Scaled FS to 155lb and wall-ball to 15lb (largest med ball in gym.)

8:47

Comment #266 - Posted by: David P at February 6, 2013 7:58 PM

M/19/200lbs

135 pound front squat (20 reps)
30 Box Jumps, 30 inch box
40 Kettle Bell Swings, 55lbs (1 pood = lbs?)
50 Wall Ball Shots, 20lb Ball

11:56

Comment #267 - Posted by: Dylan Ianaro at February 6, 2013 8:44 PM

@20:56
25/m/80kg
60kg Front squat, 20 reps
30 Box jump, 30 inch box
40 dumbbell swings, (20kg)
50 dumbbell thruster, 10kg

Comment #268 - Posted by: mohamed at February 6, 2013 10:08 PM

For time:
1555 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 dumbell swings, 24 kg
50 Wall ball shots, 20 pound ball

12:35 mins

Comment #269 - Posted by: DPL at February 7, 2013 12:45 AM

M / 38 / 170 lbs / 5' 8"

RX

9:46

Comment #270 - Posted by: Joshua M. Weaver at February 7, 2013 2:53 AM

M/43/174/83

scale 115lb

9'44"

Comment #271 - Posted by: SJ Lee at February 7, 2013 4:14 AM

10:20 RXed

My 2nd WOD ever, just happy to finish! WB's really slowed me down at the end.

m/25/5'10"/215lbs

Comment #272 - Posted by: Dave at February 7, 2013 5:23 AM

subbed in 135 for FS, kb 45lb
not timed, but under 10 mins

Comment #273 - Posted by: sebastian 44/177/6'2" at February 7, 2013 5:38 AM

M/22/5'11"/182.6

11:11.8 RX'd

I was surprised at how quick this one was going. Def left a lot out on it.

Comment #274 - Posted by: Miles Forks at February 7, 2013 6:10 AM

M/36/190#'s

RX- 10:51

Comment #275 - Posted by: J Cas at February 7, 2013 6:40 AM

6:59

-Boz

Comment #276 - Posted by: Adrian Bozman at February 7, 2013 7:20 AM

38 5'7 290lb
185lb fs 20
40 swings
50 wb
40 jumprope (noboxforjumps"
12:15

sore as shit

Comment #277 - Posted by: coz at February 7, 2013 7:30 AM

Scaled to 70%
10:28

Comment #278 - Posted by: jt 39 m 5'10" 175 at February 7, 2013 8:11 AM

9:48
Fr Sqts - 14/6
Box Jumps - slow, but straight through
KBs - 15/15/10
WBs - 10/10/10/10/10 with about 15" rest between

Comment #279 - Posted by: PW56 at February 7, 2013 9:09 AM

23:30 rxd except 50# FB for swings
205 fs felt heavy 5-4-3-3-3-2
Done after 3x800m run wod made a difference

Comment #280 - Posted by: Johnh 44/205 at February 7, 2013 10:42 AM

11:39
155#, 1 pood.

Comment #281 - Posted by: BJ at February 7, 2013 1:00 PM

3:46 25lb med ball

Comment #282 - Posted by: Trevor opalewski at February 7, 2013 2:37 PM

95 front squat, next time 115, 20" box with two feet touch and go, had to rest on top of box, stay until unbroken. 1 pood, next time 1.5 pood.

Comment #283 - Posted by: Elliott Harding at February 7, 2013 3:12 PM

13:18. 95 front squat, next time 115, 20" box with two feet touch and go, had to rest on top of box, stay until unbroken. 1 pood, next time 1.5 pood.

Comment #284 - Posted by: Elliott Harding at February 7, 2013 3:14 PM

12:54

Scaled front squats to 50kg
Scaled box jumps to ~20 inches
Subbed 20kg thrusters for wall balls

Comment #285 - Posted by: Brett (24/M/188cm/77kg) at February 7, 2013 4:11 PM

Dropped FS to 185# after 10, wrists killing me.
All else rx
13:04
M/30/5'6"/185

Comment #286 - Posted by: McNerney at February 7, 2013 4:43 PM

11:11 @ 135#

Comment #287 - Posted by: SF at February 7, 2013 4:52 PM

9:37

105 lb front squat
24" box
1 pood kb
12 lb WB

Comment #288 - Posted by: abh f/27/5'5/130 at February 7, 2013 5:43 PM

FS with 165#, 10:30

Comment #289 - Posted by: fathertyme 34/m/6'/175# at February 8, 2013 5:15 AM

Cfwux1

20 pound Front squat, 20 reps
30 Box jump, 15 inch box
40 Kettlebell swings, 12 pound
50 Wall ball shots, 6 pound ball

5:55

Comment #290 - Posted by: Rbst 37m 5'10 192 at February 8, 2013 6:12 AM

As rx'd, 7:46.

Broke front squats 12-8; wanted to go unbroken, but they were getting slow after 10. Step-ups (for box jumps - foot) and kettlebell swings unbroken. Wanted to rip through all 50 wall balls, but they were hurting pretty good, so broke them 25-15-10. Happy with this overall, I was gauging it at about 8 minutes.

Comment #291 - Posted by: Mel 39/m/5'10"/175 at February 8, 2013 1:01 PM

subbed 155lb front squat because my max is already 195, and my left hip is not 100% yet

11:49

Comment #292 - Posted by: Saam at February 8, 2013 1:11 PM

Scaled to 95 ld bacsquat 7:45

Comment #293 - Posted by: John at February 8, 2013 2:30 PM

15:28 w/ 135lb front squats. 1k run wu 4:57

Comment #294 - Posted by: kevin o at February 8, 2013 7:57 PM

subbed 165 fs
12:31

Comment #295 - Posted by: greg m/32/5'8"/155 at February 8, 2013 11:41 PM

subbed 165 fs
12:31

Comment #296 - Posted by: greg h m/32/5'8"/155 at February 8, 2013 11:42 PM

tough wod

wendler bench 225x13
8:43

Comment #297 - Posted by: jtoops 28/m/200 at February 9, 2013 11:30 AM

12.16 @ 95#

Comment #298 - Posted by: wescampo at February 9, 2013 1:43 PM

Bingo,

I hear you. There is no direct financial pay back on the WOD Videos. But, there is enormous indirect payback.

First of all, it allows the the masses that are just learning about CrossFit to see what it really is. Reading about a WO and trying it at home, isn't the same without seeing the level of intensity at which the WOD should be done. These people then try it, then get hooked then watch the Games on TV (ad revenue) then check out their local affiliate and join (affiliate fees), then subscribe to the CF Journal, then compete in the open, then show up and buy tix for regionals, etc. etc. Some even go to the level 1 cert course (they are still selling out at $1K per pop. And maybe eventually some decide on a career change and open their own box.

And much of it starts with Crossfit.com and the WOD demos....

Please ask Greg to reconsider..... hell if it's a liability thing, you could have a wiaver that people have to click on the get to the videos.

Let's think outside the box here and understand how important this part of the site is....

Comment #299 - Posted by: Charlie B at February 9, 2013 3:01 PM

5'9"/165lbs/29/M

scale FS @185. all else RX

12:45

Comment #300 - Posted by: Brian Pizzini at February 9, 2013 3:45 PM

9:05

190 FS / 24" Box

Comment #301 - Posted by: Guti (M/185/28/6'1) at February 10, 2013 8:49 AM

w/25/113/5'4

20lbs squat
24inch box
10lbs Kb
6lbs WB

8:00

first WOD ever!!!!

Comment #302 - Posted by: Lauren at February 10, 2013 11:30 AM

5'9/190lbs/31/Male

5:32 Rx

Comment #303 - Posted by: david d at February 11, 2013 7:47 AM

Completed on 6 feb 2013

8:32. 40kg front squat

Comment #304 - Posted by: harry king at February 11, 2013 10:08 PM

F/26/5'10"/175

As RX in 6:03

20 FS @ 135lbs
30 Box Jumps @ 24"
40 KB Swings @ 1 pood
50 Wallballs

Wallballs were way tougher than expected but the front squats went better than planned to start :-)

Comment #305 - Posted by: noelle surette at February 12, 2013 5:34 PM

Sub 185# front squats

10:56

Comment #306 - Posted by: MikeyPaul at February 12, 2013 7:14 PM

AsRX

11:19

Comment #307 - Posted by: Northcup at February 13, 2013 6:16 AM

23min rx. Did a core/leg routine before. Double whammy.

I also enjoyed the wod demos, not as much for informational purposes, but it is motivating to see others do it and they are usually entertaining. Also get to see some of the top crossfitters and get to know them, good for the sport IMO.

Comment #308 - Posted by: Tim K m/28/170 at February 13, 2013 8:23 AM

11.27. 135# FSs

Comment #309 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at February 13, 2013 9:24 AM

RX'D M/19/180 8:14

Comment #310 - Posted by: Adrian Vargas at February 13, 2013 12:00 PM

10:05 as Rx´d

Comment #311 - Posted by: Phoenix at February 13, 2013 3:59 PM

cool

Comment #312 - Posted by: govind at February 13, 2013 11:15 PM

At Scaled front squats to #155, subbed 55db for swings, 20# db thruster for wallballs:

10:02

Comment #313 - Posted by: gremnatious 32/m/6'1"/180 at February 15, 2013 11:33 AM

15:52

125# FS
24" Box jumps
1 Pood KB swings
15.5# wall balls (10' target)

Comment #314 - Posted by: Boo Boo F/147/5'8/24 at February 16, 2013 3:16 PM

45m, 6/212
RX'd 10:49

Comment #315 - Posted by: will h at February 17, 2013 9:35 AM

m/39/5'9/177
CFWU-3. Superman. No Burgener. Little bit of DL clean position work.
9:18. FS pretty broken. Really tried to focus on sitting back w/ hips toward end. Kristin worked out w/me so that helped w/my pace.

Comment #316 - Posted by: jrm at February 17, 2013 5:59 PM

For time:
85 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 17 pound ball

13:30

M/29/5'11"/166/Sea Level/18 Feb 13

Comment #317 - Posted by: Joshua B. at February 18, 2013 1:45 AM

Jeff @ 2.0
7:53
One break on FS. Took bar from ground.

Comment #318 - Posted by: Jeff & Charity @ CF Snohomish at February 18, 2013 12:44 PM

8:57; 60lb KB, 135lb back squat; 11lb wall ball

Comment #319 - Posted by: MJS at February 18, 2013 2:37 PM

scaled to:
135# fs
22" bj
35# kbs
15# wbs

13:10

Comment #320 - Posted by: Callum at February 18, 2013 6:07 PM

M/168/33/5'7"
RX 12:41

Comment #321 - Posted by: Mark S. at February 19, 2013 10:39 PM

M/168/5'7"/33
RX 12:41

Comment #322 - Posted by: Mark S. at February 20, 2013 11:27 PM

8'48"

Comment #323 - Posted by: RAD at February 22, 2013 5:34 PM

52/m/186

Scaled to 165 FS, 24" box jump, 13:10

Comment #324 - Posted by: denob at February 25, 2013 8:57 AM

FS scaled to 185 lbs.

14:47

Comment #325 - Posted by: Ukkrew at February 25, 2013 10:34 AM

12:11

Scaled front squat = 185#

KBS unbroken. (now if I could only do that with the wall ball).

Comment #326 - Posted by: Ronnieboy M/50/5'9"/185 at February 25, 2013 5:07 PM

m/34/5'8"/175lb

For Time
- 205lb FS, 20 reps
- 30 - 24" box jumps (no 30" box)
- 40 kbell swings, 1.5 pood
- 50 - 45lb thrusters, no med ball

8:41

Comment #327 - Posted by: Adam Hamm at February 26, 2013 8:07 AM

2/7/2013 12:27
75# FRONT SQUATS, BROKEN X 3 *** STAY @ THIS WEIGHT *** WATCH TIPS/VIDEOS FOR TIPS ON GRIP & ELBOW, ETC. PLACEMENT.

BOX JUMPS UNBROKEN, STEPPING DOWN. BASE OF SQUAT BOX ON SQUAT WOODEN BASE.
next step = add a plate on top?

KB SWINGS 20#S broken x 3
6# WALL BALL

Comment #328 - Posted by: Debi Harding at February 28, 2013 9:36 AM

7:58.

Sub'd 155 front squat.

M.38.175.5'10" - Grantham, UK

Comment #329 - Posted by: Dom H at March 1, 2013 2:10 PM

185# fs
27" bj

13:59

m/42/5'8/240

Comment #330 - Posted by: phat boi at March 10, 2013 6:21 PM

185# fs
27" bj

13:59

m/42/5'8/240

Comment #331 - Posted by: phat boi at March 10, 2013 6:22 PM

M/41/5'11"/207

Front Squat #60kg.
24" box.
1 pood kb.
16 lbs. ball.

11:20

Comment #332 - Posted by: Jose-Luis Morales at April 5, 2013 12:09 PM

subbed 145 front squats

14:58

can go heavier on the squats next time

Comment #333 - Posted by: Manchild at April 19, 2013 6:08 AM

brutal but a solid WOD. Accidentally did 50 KBS, otherwise did it prescribed.

13:21 RX'd :)

Comment #334 - Posted by: Jason H. M/5'8"/151lbs at July 4, 2013 1:11 PM

did 1/2 of everything

9:18

Squats were easier than anticipated, so do full workout next time.

Comment #335 - Posted by: Manchild at July 26, 2013 6:06 AM

11:46 - 75k FS, 24" box, 12.5k each db thruster

Comment #336 - Posted by: zenoperegrinus at July 28, 2013 6:03 AM

CFWUx2, 5x20kg, 4x60kg
14:05
92.5kg

Comment #337 - Posted by: Doug at November 20, 2013 1:01 AM
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