Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.
Compare to 100913.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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.
CrossFit Brand X is a CrossFit Affiliate in Ramona California. It’s a small town, not affluent, not poor, but the district schools are as under-funded there as they are anywhere. Despite the fact that CrossFit Brand X is also the Headquarters of the CrossFit Kids program and where the program was developed and continues to be developed, most of the schools have little exposure to CrossFit. This grant would bring CrossFit Kids to one school in the Ramona area and allow the CrossFit Kids program to make an enormous difference to the lives of the kids at that school.
We have the ability to make that happen.
All you have to do is create a login to the Power a Brighter Future site and every day, go there and vote for CF Kids. If you’re in the US, also text “clorox3829” to 44144 and you’ve voted twice. Do that every day until December 9th. That’s it. That’s your extra credit WOD.
GD has helped thousands of people get started with CrossFit and this is important to him. If you have benefited from his advice or the scalings he’s priovided, here’s your chance to pay him back.
Please vote and spread the word.
We can do this.
Garddawg - 25 October 2011 07:31 PM
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
Today we ran the first CrossFit Kids Powerlifting Competition. We had an 18 year old 145 pounder squat 375. A 17 year old young lady pulled 325, a 13 year old pull 300 and a 15 year old broke 500 from the ground. Good day.
Big Dawgs:
As Rx’d
Women:
95# Thrusters
30# Pull ups
Pack: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups
Women:
65# Thrusters
15# Pull ups
Puppies:
Three rounds, 15-12-and 9 reps, for time of:
35-45# Thrusters
Pull ups or beginner pull ups
Buttercups:
Three rounds, 15-12-and 9 reps, for time of:
15-25# Thrusters
Beginner or assisted pull ups
Today we ran the first CrossFit Kids Powerlifting Competition. We had an 18 year old 145 pounder squat 375. A 17 year old young lady pulled 325, a 13 year old pull 300 and a 15 year old broke 500 from the ground. Good day.
Amazing to hear and see the result of your (and others) work whit CrossFit Kids! And of course the kids! Way to go everyone of you!
This gezzer on rest today (intresting to have a rest day, before CF all days where rest days). Have a good Sunday all!
Just to confirm, this wod is a round of 15/15, then a round of 12/12, then a round of 9/9? That’s what it looks like on the Jeff K. video. At first reading I thought it was 15/15, 12/12, 9/9 repeated three times, but that seems impossible for the posted times.
I was disappointed in Crossfit fans when I saw how many votes our competitors for the Bright Futures have secured. I’d have thought that Crossfit folks, by their nature would have more motivation to vote, just so they can win….and this winning has a great, long term benefit for the next generation. COME ON FOLKS VOTE! Once you figure out how to register, it takes less than a minute out of your day. Crossfit leaders, any reason why you can’t add “Vote” to the WOD? Oh, and thanks for you work and commitment to all of our fitness.
4 rounds:
-3 Beginner rope climbs (hang towel over bar, use towel to pull self up from
sitting to standing using legs as little as possible)
-10 knee raises (supposed to be toes-to-bar, but I can’t do that)
-10 walking lunges with 10 lb plate overhead
-400m run
Bike 10 min. (rolling hills, level 8)
Arms/shoulders circles/crosses, ant/post shoulders
Limited CFWU x2: Samson, GHSU and BE (Smith), and OHS (20#); no KPUs or dips
Puppy Plus:
3 rounds, 15-12-9, for time of
65# thrusters
5# pull-ups
14.09
I did the pull-ups as shown on the video with the dumbbbell either between my thighs or at my ankles, but neither worked well. In the past I’ve used the belt with a plate hanging down. I initially tried 10#, but realized this wouldn’t work for me. Even the 9th rep on the last round took me 3 tries before I could get my chin over the bar.
Voted once yesterday and twice today, and I keep reminding my wife and daughters to text vote also.
Metcon -
“Heavy Fran”
Three rounds, 15-12-and 9 reps, for time of: 110 pound barbell Thrusters 26 pound weighted Pull-ups Time = 10:25 mins
Thrusters - 5-5-5/4-4-4/5-4
Pullups - 4, 2s then a single/All 2s/3-2-2-1-1
Last time - 16th September 2010:
95lb Thruster
12kg Weighted pullups
Time = 9:57 mins
Well my time didn’t improve but i moved a heck more weight this time in the thruster so total power output was technically higher. Weighted Pullups were really bad today. Used a KB hung from a dip belt whereas last time i held a DB between feet which is technically easier than the dumbbell? Used kind of a half kip, no swing but a little hip thrust before the pull because my strict pullups suck!
Cashout:
2x 2 Bar Muscle Ups, finally got these on a straight bar!
Then 2 singles - They hurt my wrists a bit…
Farmer Walks - 40kg (88lb) Dumbbells
3x Max Distance - 2 mins rest
Est - 47 yards 60 yards
Est - 45 yards
Glute Ham Raises: W/1 arm assistance from 12” box at the bottom
3x5 reps - 90s rest
Just to confirm, this wod is a round of 15/15, then a round of 12/12, then a round of 9/9? That’s what it looks like on the Jeff K. video. At first reading I thought it was 15/15, 12/12, 9/9 repeated three times, but that seems impossible for the posted times.
