120110

Today is our first “Beat the Coach” challenge. I had the pleasure of performing this one earlier and it was “a lot of fun”. Here’s the deal…

To “Beat the Coach” this week all you need to do is, ON VIDEO, get more reps than I did. Each rep must be held in the bottom position of the Snatch Balance for 10 FULL seconds and the barbell MAY NOT hit the ground at any time. I got 8 legit reps in 4 minutes, with an ugly segmented rep that will be used as a tiebreaker. That means, in 4 minutes, you must accumulate more than 90 seconds total in the bottom position of a Snatch Balance with 135/95# on the bar. If you can do that—again, ON VIDEO—we’ll send you a free Outlaw t-shirt.

Also, if I really sucked, we’re only sending t-shirts to the first 3 athletes exercisers who post videos.


And, oh by the way *yawn*… EA tripled 180# on the Hang-Squat-Clean:


WOD 120110:

Strength

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.

Everything

Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.

Task 2: 4 minute AMRAP of:

12 GHD Situps
12 Shoulder Touches

Notes: This work should be performed at a 80-90% RPE.


*Rest 2 minutes.

Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.

152 responses to “120110

  1. Do you guys think this is a good place/programming to start as a crossfit beginner? Been lifting weights for years although I want to convert to CF.

    • Sure it is, especially if ‘lifting weights’ means Olympic lifting. If you have no experience with the O-lifts be aware of your skill level and make sure you are using appropriate weights to develop proper technique as opposed to using too much weight and developing bad habits. If that is the case and you have little experience with the lifts, finding a good coach or seminar to attend, as well as watching a shit ton of videos will speed up the learning curve drastically.

      Also, the volume here is high compared to most (almost all) CF programs, so be aware of that and don’t over work yourself at the beginning. Use rest days! Don’t get greedy.

  2. 1: Back Squat; 280; 320; 340;360×6
    2: no rope at school, so went to HSPU
    -18,19,15,11,10 *first set fell off wall, think I could have gone 25
    3: Front Squat: 210;230; 245; 265

    4 min AMRAP completed 3 full rds. *had some ground to cover btw GHD and wall. think I could have gone 4 total.

    4 min AMRAP of drop snatches….9x full rds-shoulders literally gave out on 10th attempt

  3. 1) 155-165-180-185
    2a) 10# 12# 15# 17.5# sub strict pull ups due to prior rope burn from “WHITE”
    2b) 95#-115#-120#-125#

    task 1. did 5 hspu felt something weird in shoulder…moved to next task.
    task 2. 4+12
    task 3. 5 at 65#

    age 40
    145#
    5’6
    FNG🙂

  4. All… Just posted a Shoulder Touch video. Clearly I need to put together something a little more elaborate, but this will do for now.

  5. Low Bar Back Squat
    215, 230, 265, 280

    2a) 4 x 4 Rope climb with a 25lb vest (sets took about 1:30 each time)

    2b) Front Squat – 170, 200, 215, 225

    Pressed a bit for time, so did 5 x 5 UB HSPU working on the kip

    4 min AMRAP – subbed barbell good morning for GHD
    4 rounds even

    4 min AMRAP

    5 Snatch Balances

  6. 1)220/240/275/290
    2a)35/20/0/20
    2b)165/190/205/215

    had to take a decent amount of time in rope climbs

    1) 5 sets, 1 fail at my last rep, 1 set. narrow hand placement for me.
    2) 3 + 12 + 1
    3) 5. harder than it looks if you rest only 2 mins.

  7. Question for Rudy about the hatch squat cycle: last Friday for high bar back squats, you said anyone who felt the previous week’s high bar was easy should raise their base number 5%. If we felt the low bar last week was easy, should we also raise that base number 5% or keep it the same for now?

    • Good question, Penelis…

      The high-bar tends to be a little easier to raise the numbers on because most folks are probably using the stretch-shortening (bouncing) at the bottom for the first time. Most people have fairly accurate low-bar numbers, so the target is a little smaller.

      I’ll say this; if you did your final set last week and felt nothing, go up at least 5%. If it was just difficult stay where you are, and if it was a “religious experience” – congrats, you just hardened the fuck up.

  8. 1) 295, 315, 355, 375 (based on 445 1rm… last 2 reps were, to steal Jay’s line, a religious experience)

    2a) 25, 25, 45, 45 (took my time so I wouldn’t plummet to my death)
    2b) 235, 275, 295, 310 (based on 385 1rm… felt much easier)

    Everything
    1) Did 10 sets of 5 (failed on 3 additional sets, twice because I slipped off, and once because I ran out of time… that is what we were supposed to do, right? Not ME sets?)
    2) 4 rds + 2 GHD situps (I faced the wall on the shoulder touches)
    3) 6 reps, 1 penalty after the 5th rep

    Rudy, that was pretty damn impressive, especially after all that other work! You almost looked fresh when you started those snatch balan–… waaaaaaaitaminute….

    M/F/S – 2/3/5

  9. Todd

    1) LBBS 200, 215, 245, 260
    2a) Did max rep strict 45# pull-ups for rope climbs
    2b) FS 155, 180, 190, 205

    Everything:

    Task 1: 7 rounds

    Task 2: 2 rounds…had a ways to walk between makeshift ghd and closest wall. Also, I learned today me shoulder touches are horrible

    Task 3: 6 rounds, dropped the bar after the 4th.

  10. 1. 205. 220. 250, 265
    2a. 20, 30, 20, 20
    2b. 155, 180, 195, 205

    everything
    1. 10 sets (failed 2 – lost balance)
    2. 1 round. I’m terrible at shoulder touches. I can touch my shoulders a thousand times without being upside down, so that exercise is stupid.
    3. Failed miserably over and over at 135. Shoulders were fried. Should’ve scaled but I forgot to bring smaller plates with me up to the summit of I Stopped Giving A Fuck In The 3rd Metcon Mountain.

    Probably need to go back to doing strength and conditioning seperate. And I need to HTFU.

    M/F/S – 7/3/3

  11. Strength
    1) 200, 215, 245, 260
    2a) 25lb vest, BW, BW, BW( changed my technique on climbs so after first round felt iffy and upper body was spent, so just finished off making sure I did good form)
    2b) 155, 185, 195, 205
    Everything
    T1) 7×5 UB ( Kipping)
    T2) 3rds( did first set facing away from the wall which took forever then last 2 facing the wall and did those unbroken, made sure and damn near put my face on the wall)
    T3) 4 complete holds and shoulders literally gave out at 8 seconds on the 5th but managed to keep it from falling to the ground so haha no burpees for this guy!!

    2/4/4

  12. Strength:
    1. 245, 265, 305, 325
    2a. 30# for all
    2b. 185, 210, 225, 240

    Everything:
    1. 12 Rds of HSPU + 2 fails
    2. 2 Rds + 10 GHD
    3. 4 + 2 penalties

  13. 1.back squat-185, 200, 227, 242

    2a. BW rope climbs
    2b. 165, 190, 202, 215

    going in after work to finish up.

  14. 1. LBBS (week 2) – 185×10, 200×8, 215×6, 230×6, 245×6. All fairly smooth
    2a. Rope Climbs: 25, 30, 32.5, 32.5 – first 2 rds took 2 pulls each, but on the last 2 I had a couple that took 3.5. I noticed I was leaning back a lot more as I got fatigued, hard to stay vertical
    2b. FS (week 2) – 160×5, 185×5, 200x5x2. All easy, thought they would be harder after back squats

    Everything:
    1. 9 – used band b/c I’m terrible at hspu
    2. 3 full. not bad, long walk in between
    3. 4 sn. balance, 2 drops.

    1/2/4 – legs are pretty beat up from dropping the hang snatches/cleans on them

  15. 1) 140, 152, 173, 185 (these felt relatively easy)

    2a) no added weight – did 4 on first set, 2 on all the rest. however, i think i finally got my footing figured out! so happy. hopefully i will now be much more efficient at these and not rely on my arms so much.

    2b) 115, 135, 141,151 (felt relatively easy too)

    task 1: sets of 3s and 4s, but no 5s.

    task 2: 3.5

    task 3: 5 + 5 penalties. – can’t bring weight down from behind my head, so I had to drop each time.

    m/f/s – 2/4/4 – triceps = smoked

  16. 1) 230×8; 250×8; 285×6; 300×6
    2a) 20,40,40,40
    2b)) 175×5;205×5;220×5;230×5
    Task 1: 9 rds – missed 10 rds twice on rep 4
    Task 2: 4 rds
    Task 3: after successfully completing 1 rd my left arm would not lock out. I then  went to the corner where Epic was sulking and joined the “I Stopped Giving A Fuck In The 3rd Met con Mountain” support group.

  17. This is my first post. I train at Crossfit Kennesaw. I’ve been following this programming for a couple of weeks, and it’s awesome. Thanks Rudy!

    1) 225×8; 245×8; 275×6; 295×6

    2a) BW, BW, BW, BW
    2b) 175×5; 205×5; 225×5; 225×5

    Task 1: 6 sets plus 2 failed (4 reps and 3 reps)
    Task 2: 4 rounds plus 6 GHD (couldn’t get the touches so I alternated holding body weight without taking hands off the floor)
    Task 3: My shoulders were smoked so I just used the bar and got 6 rounds. Still working on my flexibility in the bottom position anyway.

    M/F/S – 1/3/3

  18. 1) 275, 295, 305, 315

    2a) 45# weighted vest
    2b) 205, 225, 245, 255

    Task 1- 10 sets, no fails.

    Ran out of time for Tasks 2 and 3. Hopefully later I will be nice and ‘fresh’ so I can have a shot at winning the shirt.

    • Task 2-
      4 rounds even. Thank God that was only 4 minutes.

      Task 3-
      7 reps. Lost it out front in the last minute for my last two attempts, that was tough.

  19. 1) 225, 245, 275, 295 (PR)
    2a) skipped. No rope.
    2b) 175, 205, 220, 235

    Task 1: 12 rounds.
    Mostly strict. First few sets were totally strict. Then I started doing 3-4 strict reps and finishing off with kipping. Shoulders very tired today.
    Task 2: 3 rounds + 10 GHD’s.

    Task 3: Skipped due to time. Legs are also totally done.

    MFS: 2/4/8
    Still very sore in the legs. Funny how you can have trouble walking around due to soreness but you can still throw 250+ on you back and squat it for reps.

  20. 1) 280, 300, 345, 365
    2a) 26,26,38, BW
    2b) 190, 220, 235, 250

    Everything
    Part 1 = 11 sets (55 reps)
    Part 2 = 3 rounds, first time with shoulder touches. Found that face-to-wall is easier than back-to-wall.
    Part 3 = 5 reps, 1 penalty

  21. 1)155,170,190,205 medium difficulty (240 baseline +10 of max)
    2a)Didn’t have a rope or vest available. Did 4X4 UB Weighted Pullups AHAP with Pronated grip.
    55,44X3
    2b)135,155,165,170 easy and fast (220 baseline, +5 of max)

    Conditioning later tonight.

    1/2/4

  22. 1. Low Bar Back Squat 1×8@125, 1×6@135, 1×6@155, 1×6@165
    2a. Don’t have a rope. Instead I did 4×12 Fat Grip Pull Ups
    2b. Front Squat 1×5@105, 1×5@125, 1×5@130, 1×5@140
    Scaled the fuck out the tasks. I really should get one of those WOD Scalar tshirts.
    Task 1: 5 HSPU w/ 4 Folded Towels (Smaller ROM but Full Bodyweight) + 5 Bridged HSPU (Full ROM but Less than Full Bodyweight) = 1 Round. Completed 5 Rounds
    Task 2: 12 Sit Ups w/ 2 Folded Towels as Ab Mat Sub. My shoulders were so smoked from Task 1 so I did shoulder ‘rocks’ just shifted side to side without lifting my hands off the ground. 24 Shoulder Rocks. Completed 4 Rounds + 9 Sit Ups
    Task 3: Dropped my “manliness or lack there of” and did snatch balances @ 95 lbs. Completed 4 Reps and Dropped the bar once. Payed the piper with my 20 burpees after.
    That last task made me irrationally loathe beards… Not sure why…

  23. 1. 150, 160,185, 195
    2.a. first 3 rounds used 22# wv. last set unweighted (felt easy after 12 weighted:)
    2.b. 120, 140, 150, 160

    1. 7 sets of 5 UB (used 45# plates with abmat)
    2. 3 rounds
    3. 7 @95

    1/4/2

  24. 1. BS was based off a 355 max felt good last 2 reps of last set was VERY challenging

    2.Third legit times doing rope climbs so I used only body weight at did 4×3 (need lots of practice with this)

    3. FS was based off a 295 lb max but next time i’m going to base it off a 280 max
    4. I got nine sets of HSPU
    5. 4 sets

  25. 1, 160, 170, 200, 210 (religious experience)
    2a. weighted vest – 20, 28, 28, 20 (religious experience #2)
    2b. 125, 150, 165, 165 (didn’t increase last set, super shaky from the climbs)

    Task 1: 8 sets of 5 unbroken (kipping)
    Task 2: 4 rounds
    Task 3: 6 reps (plus 40 burpees) Props to Rudy for 9 UB!

  26. 1) Squats 140kg, 150kg, 170kg, 180kg(fail) (hit 4 and felt like I was going to die, no heavy squatting in a couple of months takes its toll, should have had this though)

    2a) all un weighted
    2b) 100kg, 120kg, 110kg, 110kg

    Back started to feel a bit tender so dialled the weight back a bit

    3)hspu 9 sets

    4) 12 ghd sit ups and a face plant, stupid movement

    5) ran out of time

    MFS 2/4/4

  27. 1) 205, 220, 250, 265
    Feelin’ good and haven’t gone for a 1RM back squat in a while since it was 275 months ago. Hit 305 for one clean and almost got a second. PR’s a PR!

    2) Rope climb weights: 10, 15, and 20 lb vest for 4’s each time
    3) Swapped the FS for the “Bear Trap” 2nd WOD of the WODClubOpen online comp. Got in 13 full rounds plus one dead at 120 lbs.
    4) 10 min AMRAP – got 13 rounds of 5 UB and a few straggler reps that didn’t quite make it to 5. Shoulder BURNER.
    5) 4 min AMRAP – 4 full rounds plus 7 GHDs. Took a while to get used to the shoulder touches, but they were cake after round 3.
    6) Grr. Rudy, ya got me on this one.. Thought I would definitely have 9 but it was just too damn shaky on rep 6 and kinda tuckered out from wrist/shoulder fatigue. Didn’t see the video beforehand and didn’t think about taking my hands off the bar but keeping it on my back. 6 reps total. Nice work coach.

  28. Strength:
    1) 90% of 335, so 300#
    2a) Only did 3 sets, first with 35lbs KB, last 2 with 20lbs vest
    2b) 90% of 275lbs so 250lbs, still a little too easy on the FS

    Conditioning:
    HSPU: 10 rnds (kept losing balance due to closer than usual hand placement)
    Subbed Hollow Rocks for GHD: 4 rnds
    Snatch Balance: 6 reps with one bar drop, 20 burpees after wod

  29. 1) 245,265,300,320
    2a) 30lb vest
    2b) 175, 205,220,235

    4min amrap snatch balance w/ 10sec pause
    9 perfect reps.
    -Felt confident but didn’t record it. Fuck my
    life.
    – will make up the rest after classes

  30. 1) 95kg 101kg 115kg 122kg felt easy !
    2) subbed roped climbs for 3 sets of 10 10kg weighted Pullups
    3) 70kg 85kg 90kg had to power clean these stopped I. The third set as my wrists hurt

    4) 13 rnds

    5) 4 + 5 rnds first time doing shoulder touches.

    6) first time doing snatch balance’s got 3 reps

  31. 1) 165 175 200 215 – last spring this was my 1RM🙂
    2a) 20# vest for all
    2b) 135 160 170 180 

    Task 1: 20 rounds – paused in the headstand on later rounds, all kipping

    Task 2: 5 rounds + 12 GHDs

    Task 3: 11 reps BOOM! That was tough!

    TTB UB from yesterday’s
    32 20 18 18 20

    Hyper work

    MFS: 3/6/2 
    Fatigued from coughing all night and day. Finally gave in…sitting at the walk-in clinic now to get an antibiotic. Gotta be healthy for camp next week! Yay!

  32. 1) 1×8@170, 1×8@180, 1×6@210 (last rep was omg-slow-almost-didn’t-make-it)…so, pussed out on last set and only did 2 at 220 instead of trying for the full 6 reps.

    2a) Used a 20# vest; was in a hurry, so only did 3 sets and didn’t try for more weight.

    2b) 1×5@135, 1×5@160, 1×5@170. No time for the 1×5@180, but that set seemed a bit much for today anyway.

    Task 1: 5 sets of 5UB, kipping. Did several sets where I only got 3-4. Shoulders have been very fatigued.

    Task 2: 3 rounds even; facing away from wall. Have I mentioned my shoulders are shot?

    Task 3: 5 reps; had two attempts that failed around 7 seconds, and I dropped the bar a few times. Not feelin’ it.

  33. Holy crap what a day! Nothing like trying to beat The Bearded Wonder to put a little pep in the step!

    1) 270, 290, 330, 350 (still on the light side. Based off 415 and feel like 425-430 might be where it’s at)
    2a) All with 20# felt real good. Went to 18′ to make up for the 13′ I worked on the metcon last week!
    2b) 190, 220, 235, 250 (feeling MUCH betttet here! Could be that my mobility is coming back!)

    1) 5, 5, 4, 5, 3, 3, 3, 3 (all kipping, kept coming of the damn wall. Felt pretty strong though)
    2) 4 rounds + 3 ghd (hips and stomach are shot!)
    3) 6 rounds (holy hard as shit!)

  34. Strength

    1) 225, 240, 275, 295

    2a) 42.5, 42.5, 30, 30 Pretty damn scary. I have a 1 inch rope at the fire station to climb and things get pretty sketchy even without weight. I did a lot of walking around in between accents.

    2b) 200, 235, 250, 270

    Only did Task 3 due to lack of time/equipment…and because I really wanted that damn t-shirt.

    Task 3 – 8 rounds, time ran out as I was starting my 9th,…complete mind-F@ck of a challenge…

    2/2/2

  35. 1) 275, 295, 335, 370 (last set was iffy, kept getting on my toes and depth was questionable on a couple.
    2) Practiced regular rope climbs since I suck at those with no weight.
    2b) 225, 235, 255, 275

    HSPU: 10 Rounds all strict.
    GHD WOD: 3 rounds
    Beat the coach: NADA, I conceded defeat to the bearded one.

  36. 1) 235, 255, 290, 305 (Last set felt pretty good)
    2.) Front Squats w/3 min rest in between sets 170, 200, 215, 230

    Hour or so later, no rope so 4x 1min AMRAP weighted dead hang pull ups
    11, 9, 8, 8

    HSPU 10 rounds, off box with pike to same depth as prescribed

    AbMat Situps/Wall Runs 4 rounds

    No time

  37. 1.) based off of a 335 max. Finished at 285…sigh
    2.) a- used about 15 lbs
    b- finished at 225
    hspu- 13 rounds kipping
    ghd- 3 rds plus 15 ghd. Spent about 30 seconds running around looking for a place to do hspu during the third round so might have gotten four
    Snatch Balance- 4 with two drops. 40 burpees

  38. 1) 260, 280, 320, 340
    2a) 22.5, 27.5, 32.5, 40
    2b) 185, 215, 235, 250

    1) 10 rds fell on 5 in round 11
    2) 5 rds + 12 reps
    3) 2 reps the stood with the bar for 2 minutes

  39. 1) 220 – 240 – 270 – 290 last set was tough!

    2a) no weight, just worked on getting up the rope faster than on the metcon last week. Thick knee high socks make this so much easier!!

    2b) 210 – 225 – 240 almost passed out on the last rep. Holy shit!

    Tasks
    1) 5 – 3 – 4 – 5 clearly I suck at these – first 2 strict, then kipping. Kept falling off the wall
    2) 2 rounds + 12 GHD
    3) 3 reps, no drops, lots of standing around. I think I’m a pro at balancing a bar on my backwith no hands now. haha

  40. 1) 195, 210, 240, 255
    2a) Didn’t time them. No rest between them though.
    2b) 160, 185, 200, 215 Absolutely sick Jesus moment on rep five of the last set.
    1) 5 – Happy to say this is an improvement, however, sad to say this is an improvement.
    2) 3 rds + 12 reps
    3) All the bars were used up at this point because there was a class going on. I’ll do some of these in the AM.
    Thank you.

  41. 1)145, 155, 175, 185
    2) unweighted – 4,4,4,last set 2 & 2
    3) 115,135,140,150

    task 1) 10 sets (kipping) missed 1 set
    task 2) 2 rnds
    task 3) 3 reps @ 85# (failed on rep 4)

  42. Did a modified workout:

    85 or 16 sets of 5 UB HSPU with 25# plates no ABMAT
    (Have video)
    rest 2 min
    Coaches Challenge
    5 sets UB
    rest 2 min then
    500 Du’s 8:52

    No GHD machine

  43. 1) 155, 175, 185, 185 – doing something wrong on back squat once the weight gets heavy. Need to video.
    2a) 27, 27, 30, 33 might could have done more. Hard though.
    2b) 135, 160, 170, 175

    Task 1: men’s standards. 2 45# plates with abmat- 6 sets, 7th got to 5 and feet came off.
    Task 2: 6 rounds. Love shoulder touches being a former gymnast.
    Task 3: disaster. Shoulders were fried and legs still sore and shot. 5 sets

    MFS 3, 4, 3

  44. First Post and First day of training under the Outlaw Way, to include first day back after a 5 day NeeraNatural Cleanse, however I actually felt strong and had a lot of energy at the beginning of the workout. With that said, for basic info, 38 yrs old, 21 yrs of Army active duty service, 69″, 198#.

    Back Squat: 221; 238; 272; 289 (did 2 and needed a spot on rep 3)
    2a). No Vest, regular rope climbs
    2b). 160; 185; 198 (stayed at 185); 212 (stayed at 185)

    Task 1: Big time GOAT; 1 set the rest were reps of 3/4//3/2/1/1, kept coming off wall on the last few sets

    Task 2: 1 round, had to switch to facing the wall to get that, lower back was giving me issues on the GHDs

    Task 3: Been awhile since snatch balances, got 2 with dropped bar.

    I would like to thank Jeremy Murdock and the rest of the firebreathers at CrossFit Rutherford for the intro to Coach Rudy.

  45. BS:
    185×8, 200×8, 230×6, 245×4 Low bars squats killed my back

    Rope Climb/FS
    30lb vest made of adipose tissue
    125×5, 145×5, 155×5, 165×5 all pretty easy I will up my base FS max by 5%

    5 UB HSPU Did not due to shoulder issues

    4 rounds of 12 GHD and 30 sec handstand hold 6:30

    Did not attempt the “Coaches Challenge”

  46. 1) Still can’t squat so worked on Glut ham raises from the ground
    2) didn’t have access to a rope so 4×10 pull-up 10lbs/10/15/15

    Task 1: Did the HSPUs strict – 13 sets
    Task 2: 5 rounds plus 8 GHDs- did shoulder touches free standing
    Task 3: Did 4 mins of wall walks holding the handstand for 10 secs

  47. 1) 180#, 195#, 220#, 235#
    2a) 4 x 4 weighted Pull-Ups – 45# heaviest
    2b) 135#, 155#, 165#, 175#
    +
    10 min Handstand Pushups – 8 rounds
    +
    4 min AMRAP – 2 rounds + 6 GHD (freestanding shoulder touches)
    +
    SnB: 2 rounds and 1 fail (basically 4 minutes standing with the bar on my back…)

  48. Holy ripsnort,

    You folks are really talented! Wow, I am amazed at the strength and skill so many of you have. I, on the other hand, represent the other… but I am trying my half century best…
    1. 165, 185, 205, 215
    2.a. no rope, so weighted pullups
    2 b.155, 165, 175, 185

    Tasks:
    1. 5, 5, 5, 5, 5, 5, 5 (limited depth – certainly not standard worthy)
    2. 2 rounds (students asking me questions while inverted?!)
    3. 3 rounds with a very light 65 pounds

    My students are asking me what the hell I am doing lately with my own training (I thought I was funny when I said I am an Outlaw)

    We had a very nice article written about us by Jenna Scott at http://www.reevolveclothing.com. She and Jay Rhodes have a great thing going with this company.

    http://www.crossfitcphs1.wordpress.com

      • Thanks for the info, Jay! I hope they are not offended! I will rectify the situation.
        I am a PE teacher and coach at Carleton Place High School in Carleton Place, Ontario. I run CrossFit CPHS, a non-profit gym, out of my weight room. I teach 5 Strength and Conditioning classes and so 130 students are CrossFittin’ daily!

  49. 1) 210-225-255-270
    2a) 20lb Vest
    2b) 145-170-185-195
    Task 1) 7 rounds (fail twice on 4 on round 8)
    Task 2) 4 rounds
    Task 3) 2 Sna tch Balances (failed on the third)

  50. 1. 245-265-305-325

    2a. 25# vest x 4 (3 people rotating with 1 vest and 1 slick rope was fun)
    2b. 185-215-225-240

    T1. 11 rounds + 1 fail on rep 5 all strict but 3 reps
    T2. 5 Rounds
    T3. 6 reps (4/2) w/1 penalty–lot harder than I thought it would be, 10 secs is a long time, but for me my arms burned just resting the bar on my back

    That was a long day!

  51. 1) Back Squats
    325×8, 350×6, 400×6, 425×6

    2a) Rope Climbs
    25lb vest across

    2b) 240, 280, 300, 320

    Have to do the rest tonight.

  52. I read a few posts back that you are supposed to take 10-20% off of your Low-Bar Back Squat to find a weight for your High-Bar Back Squats. I don’t have a Low-Bar max, so I thought this might work in reverse, so I added 10% to my High-Bar max. I did the same thing for myself and all my athletes. So far, adding 10% has worked for everybody in my gym EXCEPT me. I think it’s lack of sleep, but it’s getting frustrating. I’m just going to use the same max as my High-Bar from here on out.

    1) 245 lbs, 260 lbs, 295 lbs (1), 315 lbs (didn’t even try)

    2a) I’ve never been up a rope before, so I just did 1 rope climb with no weight each round.
    2b) 160 lbs, 190 lbs, 205 lbs, 215 lbs

    Task 1:
    6 sets STRICT. First time I’ve ever felt better doing Handstand Push-ups than Squats.

    Task 2:
    Subbed AbMat Sit-ups (no GHD). Just 1 round and 12 Sit-ups. My elbow tendonitis was giving me a lot of issues.

    Task 3:
    Skipped due to tendonitis.

  53. Psssht …. Today I was a H.A.M!!!!!

    1) 135, 145, 160, 180
    2a) 10lb vest …. probably should’ve went a little higher. Didn’t struggle on these.
    2b) 115, 135, 145, 155
    I think it’s best for me to increase my weight next time

    Task 1: 6 <—– Wack! I probably completed a gazillion hand stands alltogether. Couldn't get 5 UB.
    Task 2: 3 rds + 12 GHD
    Task 3: Psssht …. Only attempted 1. Did my 20 burpees & closed the gym …

    Hot Ass Mess! Tomorrow will be a better day …

  54. 1) Back Squat: 200, 215, 245, 260. 4th set was the worst. Not sure if my low bar is too exaggerated of a movement, must video…
    2a) Weighted Pull Ups: 26, 35, 35, 35
    2b) 155, 175, 190, 205 x 3. Tried these with sneakers instead of Oly shoes. Didn’t feel like the form was there without the extra lift, guess the Oly shoes are my crutch. Must work on these to get ankle flexibility.

    Task 1: 1 unbroken set, lots of HSPU. Kept falling off wall. Running low on time, did 5 minutes.

    Task 3: Used 85#, got 3 unbroken. Haven’t done these in a year+, actually felt like I could have gone heavier and will increase the weight next time.

    Feeling marginally better than yesterday’s disaster. I don’t think I’ve adjusted to this style of training since it’s only been a few workouts, but I have felt more solid (in a body comp way) than recently, not really measurable but nice nonetheless.

    4/5/5. Pretty middle of the road workout.

  55. 1. 146, 156, 180, 190
    2a. 10 # all sets
    2b. 116, 131, 141, 151

    Task 1: 11 rounds
    Task 2: 4 rounds & 7 ghd’s
    Task 3: 6 no drops

  56. 1A) 205-215-245-255
    2A) 20LB vest-40LB pack-40LB pack-20LB vest
    No go on 2B), hit same cycle for Front Squats and OHS yesterday.

    Task 1) 14 Rounds
    Task 2) 4 Rounds +6 GHD Sit Ups
    Task 3) 7 Reps + 20 burpees

    Training partner Pat, did officially get 9, it was lucky, because I am hating.

    video of the rope climbing

  57. 1)150-165-190-200 a little light
    2a) weighted pull ups, no rope 45 pound plates sets of 6
    2b)115-135-145-155
    task 1-7 rounds
    task 2-3 rounds
    task 3-95 pounds 5 rounds

  58. 1) 130, 140, 160, 170 (fail)
    2a) used 15# vest
    2b) 75, 90, 95, 100

    Task 1: 8 rounds kipping
    Task 2: 3+12ghd
    Task 3: just practiced with the bar, wrists were shot

    Mfs: 2/4/4

  59. This is my first time posting. Loving the programming!

    Male, 24
    5″10
    177lbs

    1. Back squat- 240, 255, 290, 310
    2a. Didn’t have rope so subbed weighted PU
    4×7 @50lbs
    2b. Front squats- 155, 170, 195, 210

    3. 10 rds + 3reps
    4. Never done shoulder touches before, so just did hand stand holds for 20sec.
    3 rounds even
    5. 5 rounds, dropped the weight at 3:32.

  60. 1) 195, 210, 240, 255
    2a) 25, 25, 10, 10
    2b) 155, 185, 190, 205

    UB hspu- 10 sets
    Ghd, shoulder touches- 4 rounds + 4 shoulder touches
    Snatch balances- 5 reps, several drops

  61. 1) 235-255-285-305
    2a) all 16 completed with 20# Vest
    2b) 185-215-225-245

    Task work:

    10 min 5 UB sets of Strict Pull Ups, shoulder can’t do HSPU 11 Rounds, this is a weakness of mine too…

    4min AMRAP
    4 rounds

    4 min Snatch Balance Challenge @ 135# 6 Reps with 20 Burpees… This was Miserable……..

  62. Back Squat- 205-225-255-270
    Rope climbs- body weight
    front squat- 165-190-205-215

    Task 1- 12 Rds + 3 hspu
    Task 2- 4 rds
    Task 3- 10 snatch balacnce – 0 burpees. * scaled to 95 lbs shoulders we killing me

  63. 1)265, 285, 325, 350
    2a) Skipped for tweaked elbow
    2b) 235, 270, 290, 310

    ub hspu: 13 sets strict
    ghd, shoulder touch: 4 rounds even
    sb: 7 reps. hips were TIGHT at this point

  64. 1) 250-270-305-325
    2a) BW-BW-BW-BW (I suck at these)
    2b) 185-225-235-250

    T1) 16 rounds plus 2 failed rounds of 3
    T2) 4 rounds plus 8 GHD’s
    T3) 6 legit reps with 2 penalties.

  65. 1) BS (355 max) – 230×8, 250x, 285×6, 300×6
    2a) skipped due to time (had to coach class)
    2b) FS (300 max) – 185×5, 210×5, 225×5, 240×5

    Task 1- UB HSPU – 9 rounds, all strict
    Task 2 – GHD/Shldr touch – Couldn’t figure out the ST’s so I did 12 GHDs/12 rev hypers – 3 rounds
    Task 3 – ran out of time.

  66. Squat: 265, 285, 325, 345 felt good
    rope climbs: 40 pound vest
    Front squat: 195, 225, 245, 255

    HSPU: interrupted by fire calls
    Snatch Balance: 7 reps then gave
    Nice work Coach and the rest of you beasts

  67. 1)175,190,215,230
    2a)130,150,160,170
    2b)25#, 25# for 3, 25# for 3, 15# for 4

    5 Mins 6 rounds of HSPU. Ran out of time and coached the biggest “On Ramp” in Box history! Had a blast!

    MFS 2,3,6

  68. Carly
    1) 140, 150, 175, 185
    2a) 105, 120, 130, 140 x 2
    2b) 10#, 8#

    HSPU- If it was sets if four id be ballin but ended up with zero rounds, I think it became more mental after a while.

    2ND AMRAP- 2 rds plus 12 GHD and 4 touches

    3rd AMRAP- 3 @ 95 1 drop

    David
    1) 160, 170, 195, 210×5
    2a) 125, stayed there leg hurt
    2b) 20#, 25#

    HSPU- 9 rds

    2nd – 4 rds +12 GHD

    3rd- 0 Reps

  69. 1) 220/ 240/ 270/ 290

    2a) 4 x 4 completed, no weight, still learning the technique
    2b) 170/ 200/ 215/ 225f

    Task1: 6 rds plus 3, first five rounds were strict

    Task2: 3rds, 10 GHD’s

    Task3: 4 holds, no t-shirt for me

    Thanks

    M/F/S 3/4/4

  70. Strength – Didn’t Squat Today

    2a) 50#, 3×20# – Knew I wouldn’t finish with the 50# vest so I switched to the 20# for the last 3 sets

    Everything

    Task 1: 8 Sets – All Kipping

    Task 2: 2 Rounds + 12 GHD Situps + 7 Shoulder Touches

    Task 3: 5 (2 Fails – 40 Burpees as soon as the 4 min. was up)

  71. 1) 150, 160, 185, 195

    2a) No weight – i have trouble with rope climbs, cant image doing it with a vest. But def. feeling better with them.
    2b) 135, 150, 160, 170

    Task 1: 17

    Task 2: 5 flat

    Task 3: 3, dropped the bar 2 times and my last rep was questionable with the 10 seconds, may have been about 8 seconds

  72. 1) 230, 250, 285, 300 – These felt good, very happy that I got all six on the last set.
    2a) 30(3), 26(3), 26(3), 10(4) – Very disappointed that I couldn’t get all 4 each round, was having trouble gripping the rope with my feet bc I was using my oly shoes for the front squats, but excuses excuses. I should have gotten all 4.
    2b) 190, 220, 235, 250 – Very happy with how these felt too, can definitely tell my legs and core are getting a lot stronger.

    Task 1 – 5 rds completed w/ 4 rds failed with 4 reps – I fucking suck at HSPU.

    Task 2 – 4 rds, took me a while to stabilize and get going each time on the shoulder touches

    Task 3 – 9 REPS. Should have done them a little faster, I think I could have gotten 1 or 2 more.

  73. sort of combining what i’ve done the last 2 days here. between schedule and having to modify for shoulder, things got jumbled up. no time for back squats or front squats so will hit those tomorrow instead of the snatch work

    hang sq cleans: 185, 205, 215, 225, 230. http://www.youtube.com/watch?v=kFEKE0wpdTk&feature=youtu.be .
    rope climbs: all 4 sets with bodyweight only.
    press: worked up to 115×5
    ohs: worked up to 115×5.
    tgu: worked up to 53×3. shoulder felt solid, heaviest i’ve gone yet since injury.
    reverse hyper: 4×15 @ 190

    conditioning: can’t really do shoulder touches or HSPU to defecit yet so decided to pick one that I had missed from a few weeks back.
    3 RFT of 21 burpees, 21 KBS @ 70, 21 Wall balls. 17:29. slow as shit! first time swinging the 70 since injury and it felt good, though so happy about that. i’m out of shape! should have been a 10 or 11 min wod for me. also have felt a little congested and stuffy the last few days, so not sure if that slowed me down or not. just what i needed though.

  74. 1) 185lb, 200, 230, 245
    2a) 20lb, 20, 22.5, 17.5
    2b) 135lb, 155, 170, 180
    the squats were on the lighter side, but the rope climbs were hard.
    conditioning
    1) 3 rounds then back felt off
    2) 4 rounds
    3) back again
    I did a 2 min DU challenge to see if I could break 100 in a row. I got 109 and 180 total.

  75. BS: 95kg – 102.5kg – 115kg – 122.5kg
    Subbed campus board climbs for rope climbs
    FS: 75kg – 87.5kg – 95kg – 100kg

    Shoulder injury means no HSPU / shoulder touches or snatch balance

    Subbed:
    4 min AMRAP:
    24 situps (no GHD at gym for the moment)
    12 single arm KB swing (20kg)
    4 rounds

    10 min AMRAP:
    Max sets 12 UB pressups
    8 rounds

  76. 1)205,220,250,270
    2a)Just did 4×2 only have done a rope climb one time before this
    2b)170,200,205,215

    T1)1rd
    T2)3rd facing the wall
    T3)1 rep -feel pretty good about that since the most i have done before was 95#

  77. Back Squat- 145-150-170-185
    Rope climbs (4 UB with BW)
    front squat- 115-135-145-155

    Task 1- 13 Rds (had failed set at rep 5- didn’t count that; happened in minute 8 around round 12)
    Task 2- 4 rds and 7 GHDs
    Task 3- Elbow bothering me; giving myself rest day Wednesday and laid off these.

  78. Squats:
    205,220,250,270

    Rope Climbs
    With 20-25lb all rounds. Tried different foot hold this time due to brutalizing the outside legs with a wrap technique to hold rope during “Tommy V” still healing. All felt pretty good. Letft shoulder on last 2 rounds had this soreness like it was slightly dislocated so ended up being more dominant with right arm on the climb. Pretty happy with the 25lb vest on. Will try heavier next time.

    Front Squats:
    180,210,225,240

    Task 1 HSPUs:
    Epic Fail. HSPU’s are my all time GOAT. I need to continue to get better, stronger, whatever to successfully do these.

    Task 2 GHD/Shoulder touch:
    3 full rounds and 11 GHD situps. We did shoulder touches with face to wall. Much more challenging to do them in the back to wall position so we’ll build up to that in the future but really like the movement.

    Task 3 Snatch Balance:
    5 full cycles. Few failed attempts but never dropped the bar. I would have carried that bar out the door to my Jeep before I put it down for burpees yesterday. Felt good though in the squat position with the Snatch Balance. Rudy your T-shirt is safe. Better yet I’ll give you one when I see you in 2 weeks.

    Daughter didn’t do WOD today so details on her, church school night. She’s lined up for tomorrows work.

    JFoolz-OUT-
    http://www.unbrokenperformance.com
    http://www.facebook.com/#!/unbrokenperformance

  79. 1. 260, 280, 320, 340. These are starting to feel a lot better. Think I can maybe move up in weight next time around. Still working out mechanics on LBBS.
    2b) (did this at the gym at work, no rope)
    185, 215, 235, 250. FS are feeling good, again think I can start moving up on these

    Task 1: HSPU: 9 rounds, only the last one kipping, started 10th round, hit 3 and came off the wall. Felt solid on these
    Task 2: 4 rounds (we have a sort of GHD at work, it’s a complete piece of crap, but basically does the trick)
    Task 3: 4 or 5, can’t remember. Was doing these with plates so I was a bit worried about dumping, that and some random guy kept asking me if I was okay and if I needed help while I was doing them… thanks buddy.

  80. Strength

    1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

    1 = 8 @ 120kg, 8 @ 130, 6 @ 147.5, 6 @ 157.5kg – pretty religious

    2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.
    2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.

    2a = 10, 10, 20, 20kg
    2b = 90, 105, 11.5, 120kg

    Everything
    Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.
    Done on 10kg plates and was horrific, only 1 complete set of 5 and LOTS of failures, both using kipping and strict – not pleased at all

    No more time, run the other tasks over to tomorrow

  81. 1) 185, 200,230,245
    2a all unweighted
    2b 150, 170, 185, 200

    12 sets of 5 UB

    2 full rounds

    none strung together total of 4 done

  82. 1) 255 x 8, 275 x 8, 315 x 6, 330 x 4 (F2) **Still Hi-Bar** still need so much work here. Amazing how much 3 years of low-bar doesn’t transfer much…
    2a) 4 x 4 Weighted 45#, 40#, 35#, 35# — All rounds between 1:20-2:00 (did these separate from the squats though, with the PM session)
    2b) 205 x 5, 235 x 5, 255 x 5, 265 x 5 — Not sure if I have a 5RM on FS, but this is probably close or it, felt good after the back squats were such a disaster.

    Task 1: 5 sets — tons of 3’s (5 or 6) and 1s (3 or 4) — Ended up somewhere in the mid-40 range
    Task 2: 1 round + 8 Shoulder touches (hmm…suck at these, especially after HSPU)
    Task 3: 5 full Snatch Balances with 3 drops — 60 burpees done after wod in 2:50 or so.

    Humbling day for the long armed heavy people…needed to stop being such a pussy on the snatch balances, shoulders were totally fried/pumped after 2 minutes of it…Fun stuff though coach….

  83. 1. 155, 160, 185, 205 (failed at rep 4 of 205, put the bar up and finished the set)
    2a. 12 pound vest for first two sets, nothing for last two. I learned a new climbing technique out of necessity. My legs are still ripped from Tommy V. I had to use a lot more arm strength for this way, though. I dropped the vest for set 3 & 4 because I felt like it wasn’t safe to climb any more with it.
    2b. 135, 135, 155, 165 (failed at rep 4 of 165, put the bar up and finished the set)

    I was coming up so slow on these. My legs felt really fatigued. Also, I had to modify and move up in weight several times by 10 pounds or so because there were no 5’s or 2.5’s at the gym I was in.

    Task 1:
    6 full rounds + 2 reps. I’ve never done this many HSPU, EVER!! I had to kip them all, but I felt a lot stronger than I usually do. I can usually only do two and then I start to fail. All rounds were unbroken. My wrists were fatiguing more so than my shoulders.

    Task 2:
    Two rounds. Shoulder touches are my new favorite thing to love-hate.

    Task 3:
    I was D-O-N-E. My shoulders were toast. Did 10 with 65#. I feel like I could have handled 95# fresh, though.The bar slipped off my back because of the sweat on rep #6. I was shirtless. Did 20 burpees.

    This was a brutal training session. It took me almost two hours to do everything and I was dragging by the end.

    M/F/S 3/4/6

  84. Task 1: 3 rounds. 1st time doing games standard HSPU. I got a bajillion reps, but struggled to get 5 each time (usually broke at 3/4). Usually my HSPU are a lot better.

    Task 2: 5 rounds. woohoo. i LOVE handstand shoulder touches.

    Task 3: 6 (with 75#). could have done 95#, but didn’t want my back to be a COMPLETE wreck.

    MFS: 339. My lower back is ABSOLUTELY toast. I couldn’t back squat b/c it was hurting so much. I will try and squat tomorrow (pending on back). did reverse hyper work for lower back, along with yoga and a bunch of mobility.

  85. Strength:
    1. 185, 205, 225, 255. (weird weights, not really on the percentages, but I’m limited with the plates I have.
    2a. No rope. Did UB muscle ups instead. 6/4/4/5
    2b. 135, 155, 175, 185

    Task 1. Got 8 rds of HSPU with 3 that didn’t quite make it to 5.
    Task 2. No GHD, spent time working on shoulder touches which I’m not good at. Lots of falling.
    Task 3. Got 7 rounds, only used 115 though.

    MFS:666!

  86. 1)195, 210, 240, 255
    2)145, 170, 185, 195(no rope at my school)

    Task 1-14 rnds
    Task 2-2 rounds(Broke a mailbox thing that holds our sidewalk chalk and whiteboard markers because I looked like a retard doing the touches)

    No task 3 cause I am not doing oly work for the week for my shoulder.

  87. BS: 85, 90, 105, 110 bumped my #’s 5% and felt better
    FS: 70, 80, 85, 90 w/ rope climbs in between as prescribed
    6 sets fo ub hspu (and one with a fail on last rep) with ab mat/ no plates
    2.5 rnds of ghd’s and shoulder touches
    3 bottom paused snatch balances plus one failed attempt….man those are hard! 65#

  88. Strength (6am)
    1) BSq: 170, 185, 210, 220(4)
    2a) 3×4 with 20# vest
    2b) FSq: 120, 140, 150

    Didn’t have time to do the last set.

    Everything (4pm)
    1) 1 set UB. 21 total. Tried to figure out how to kip but was nervous about how it felt on my neck.
    2) 4 rounds. Shoulder touched facing the wall.
    3) 5 sets @ 115#. Dropped once. Wasn’t really doing a snatch balance because I didn’t catch at bottom… Only really got half way down and then squatted down the rest.

    M: 2
    F: 3
    S: 3. Shoulders are a little achy.

  89. Well better late than never…posting on the day of work as requested by the maker of this awesomeness!

    1. BS 155/165/175/175
    2. a. 20# vest for all sets
    b. 135/145/155/165
    Everything:
    1. 16 rounds + 2 failed (only 4 hspu)
    2. 3 rounds (first time doing these and I made the mistake of not even trying it before i started…so i spent the first minute trying to figure it out!)
    3. 7 reps (i feel like i rested too much…why was I so scared of burpees? lol)

    should i continue following like I am ? one day behind? it kinda works for my schedule to know what I am going to need to do a day ahead…helps me plan my day and my other “skill work” – aka all the things I suck at lol

  90. Back squat: 210, 225, 245, 260, 275

    Rope climbs done without weights but only took small 10 second break between on last set

    Front squat: 165, 195, 205, 220

    No time to do the rest.

  91. 1) Back Squat (185/200/230/240)
    2a) Weighted Rope Climb 9 foot rope.. I know.. 20#
    2b) (155/180/190/210)

    Task 1- 7 rnds
    Task 2- 3 rnds
    Task 3- 95# 5 rnds 20 burpees..

  92. 1 70kg 80kg 90kg 100kg
    2 no rope did split jerk 55kg 55kg 60kg 60kg missed last rep
    Front squat 55kg 60kg 70kg 70kg
    Everything
    1 got 7 7 8 10 7 7
    2 3rds plus 2 sit ups
    Ran out of time for challenge

  93. 6th Workout on this site.

    Back Squat – 239×8, 256×8, 273×6, 295×6
    Rope Pull Ups – BWx4, BW+10×4, BW+10×4, BWx1…Poop.
    Front Squat – 162×5, 191×5, 207×5, 218×5

    Had a time constraint. Will do MetCon tonight or tomorrow. Or something.

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