Feb 18, 2010

FRIDAY 100219

For time (scale appropriately to complete in 30 minutes):

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
35# KB Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
(3 lengths of the gym)

Post time for comment. Enjoy!


Gary said...

Looks really tough.
I think scaling will be a very good idea for most of us.

Here were winning times at the last CrossFit Games (for motivation):

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

J. Bell said...

This WOD crushed me!

Still no rings so had to substitute 4 x PU and 4 Dips for each MU (that increased my time a little bit and caused me to do a lot more PU than I wanted to)

Double Unders were 1 at a time.

Time: 38:04

Michael said...

Brutal end to the week.

scaled as follows:
- 135# on squat cleans
- Did HSPUs instead of Muscle Ups (doing 15 MUs would have taken me all 30 minutes, assuming I ever got that many)
- 1st 5 thrusters as RX'd, then scaled thrusters to 95#
- stopped at 290 ft of the lunges after I tweaked a muscle in my upper quad/hip flexor...

craigrr said...

3 scales
135 lb squat cleans
3:1 HSPU for MU (45 total) sore shoulder
95 lb thruster


RW said...

28:10 rxd

Got absolutely owned on the walking lunges, started them at 23:00. Would like to know the CF Games standard for overhead walking lunge. If the standard is to maintain arms locked out overhead than I barely meet the 80% solution. I could also see the standard being that the weight can't touch your head, if that is the case than I was good.

John McGrady said...

That crushed me. 36:24 with the following subs-
115# squat clean
got 2 muscle ups, then subbed 4:1 pullups/ringdips
95# thrusters
25# overhead walking lunges

I will do nothing this weekend resembling a squat.

Gary said...

I scaled the heck out of this thing and it still was no fun.

squat cleans to 125#
knees to elbows instead of toestobar
30 ring dips instead of MUs
100 regular jumprope
95# thrusters
lunges with 15# plate.

Those that can do this one as rx'd deserve a round of applause.

upty03 said...

32:22 as RX'ed

Wayne L said...


scaled squat cleans to 135#
scaled muscle ups to 3:1 ring pull-ups/ring-dips
scaled thrusters to 115#
after the first 5 steps, scaled walking lunges to 15#

I'm with John, I've had enough squats to last for the next month.

Jeff said...

47:19; that was just painful!

Russ said...

37:42 with 2 scales:

135' Squat cleans vs. 155
95' Thrusters vs. 135

Muscle Ups took like 7 min, and the lunges 7-8 min. LOTS of resting going on there.

Extra dessert for Ryan and Upty

Neil said...

Had to scale significantly.
Scaled squat cleans and thrusters to 115.
Did PU and dips on the rings ILO MU
overhead lunges scaled to 25
still took 47 minutes. Great fun.

Brian said...

I knew it was going to be a tough one, but I also had a harder time on things I am usually comfortable with (toes to bar and box jumps, for example).

30:48 w/ the following scales:
95# squat cleans
65# thrusters
Blue band pullups
no wt on walking lunge
no MU's