Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.

NOTE: There may be a delay for the scaling, which usually includes links to exercise videos, common substitutions and other helpful information. Posting questions to the Beginners Forum will probably be a good idea and be more visible to those who are available to answer questions while GD and BBoJ are traveling.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

Big Dawgs
As rxd

Women - 65#

Pack
Three rounds for time of:
65 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Women - 35-45#

Puppies
Three rounds for time of:
10-25 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

“SQT”
As RXd
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

5.33

At the end of the WOD a mate turned up and got me talking…until that time I had intentions of resting 5 minutes before repeating WOD…but after talking for 30 minutes I abandoned that idea and called it a day.

Ground to Overhead/Shuttle Run
As RXd
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

5.39
Round 1: 1.47 (unbroken reps)
Round 2: 1.57 (1 break)
Round 3: 1.54 (1 break, but faster sprints)
I did a clean and then a thruster to get the weight overhead, which I think slowed me down a bit on time.  This was one of my first as Rx’d in terms of the weight used, so I was pleased just to get in under 6 minutes.

Cooled down with hand-stand practice, medicine ball toss (3-man drill), and DU practice - got 44 consecutive DUs, but was going for 50.
On a side-note, my WOD buddy and I managed to convince one of our colleagues to join us with crossfit.  We now have a mini-crossfit gym set up in the school where we teach - look out kids!  We are still trying to coerce a couple of other guys to join us for Crossfit Philippines!

Burpee challenge Day 40.

Pack
Three rounds for time of:
65# Ground to overhead, 10 reps
200-yard Shuttle sprint, 50 yards there and back twice

BUY-IN:  3x10 CFWU

WOD:  4:47
rd1 1:26, rd2 1:38, rd3 1:42

CASH-OUT:  DU practice (26 in a row, new PR!), handstand practice
2 x 3-man drill passing 11# med ball, both front (10 reps) and lateral passes (10 reps)

This was a great WOD.  I can’t believe the Big Dawgs are doing this in under 3 minutes!  I don’t think I could have gone any faster, and that’s with 65#. 

Good news!  A co-worker of ours tried out the WOD today, including the buy-in and cash-out.  He finished the pack scaling with a very respectable 5:02!  He’s joining us again on Wednesday for WOD #2.  Looks like another CF disciple’s about to join the cult! 

BURPEE CHALLENGE DAY 40

How can i to sub the shutle sprint?

Muscle ups, OHS, Toes To Bar, GHD situps  
LauraR Posted: 05 August 2010 04:18 PM   [ Ignore ] 
Top Dawg

4 Rounds:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Subbed 65#ohs
10 TTB
10 GHD

Time: 15.30

Doron - 09 August 2010 01:42 AM

How can i to sub the shutle sprint?

Doron, some ideas:

interval rows, short (2-5sec) rest
double under sprints (do 20-30, pause, do 20-30, pause…)

Any particular reason why you need to sub? More information would be helpful here.

Week 6 CFSB Day 36

Having a break from heavy squatting, deadlifting, benching and shoulder pressing this week as away with work and MMA training.

Workout 1 today:

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Time as Rx’d: 3 mins 22 secs

Round 1 - 48 secs (way too quick)
Round 2 - 1 min 08 secs
Round 3 - 1 min 26 secs

Overheads were v quick c+j’s and as usual I didn’t pace myself very well for the first round. In my younger years as a decathlete I could run 100m in under 11 secs and 200 in under 23 secs so in all hoinesty I was expecting to be quicker on this WOD :(. I guess age with dodgey hamstrings and achilies is catchin up on me :(

5 RFT
5 muscle ups (subbed 3 jumping pull ups and 3 bench dips for each m.u.)
5 overhead squats 45#
10 toes-to-bar (subbed knee raises)
10 GHD sit ups

18:20

Knee raises were not good, done on the rings. There were
much harder than in a bar.

2x samson strech

back squat warm up 185, 275
back squat 5x1 325 last 2 sets were not deep enough next time will use same weight

push press 5x5 130# 5-4-5-4-4 no progression until I all line them up

As Rxd 5:11 completly gassed never taught it was going to be that hard

Couldn’t do shuttle sprints because of the way my globogym is set up, urgggh.

So, instead I did the CrossFit Endurance Anaerobic WOD:

FT -
Run 1k
2R: 25 assisted pullups, 25 KB swings @ 1pood, 30 situps
Run 1k

20:20

The stairs in between the run and the rest of the workout slowed me down - along with the guy who kept looking at my kettle bell like he was going to try to do something with it

Runs were good though - they aren’t my strongest point, but I did 1K each under 5min!

Today’s my rest day

But may put some more practice in Double Unders, and handstands

What is the difference between a snatch and a ground-to-overhead?

tmkeesler - 09 August 2010 04:08 AM

What is the difference between a snatch and a ground-to-overhead?

No difference. Ground to Overhead means any way you want to get the bar from the ground to overhead. You could clean and jerk, snatch, clean and push press, whatever floats your boat.

I plan to use all the three I just mentioned, one for each round - as a means to practice my form.

cf100809 cfeR

BI: cfWU (strictPU) + Max HS hold + 30 sec Wallaby + 10 squats

3ft:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

4:59.06 -  Just barely under 5 min, phew!

$O: 3*(30 sec HS + 20 SU)