Platinum/Black/Blue/Grey/White WODs

Five rounds for time of:
15 foot L-rope climb, 1 ascent (No Feet) (Normal) (5 x Progressions) (3 x Progressions)
5 Parallette handstand push-ups (on Ground) (Kipping) (Ab-Mat Under Head) (Feet on Box)
45/35 pound barbell One-legged overhead squat, 10 reps (25/15) (Pistols) (Assisted Pistols) (30 Air Squats)

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

July “Cool” Board

***Make some goals for yourself for July

–  Yoder – 1st Rope Climb
–  Meghan – Kipping HSPU
–  Teresa – Kipping HSPU
–  Jen – Kipping HSPU
–  Jodi – Kipping HSPU
–  Meghan – 10 Consecutive Double Unders (12)
–  Will – 205# Snatch!

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24 Responses to 7/6/11

  1. Jeremy Yoder says:

    Tuesday…Helen RX – 10:18 (PR by 59 sec)
    1st Rope Climb ever! (Thanks for your help Jamie!!)
    HSPU Unbroken Max Effort – 8 Reps (PR by 1)

    Forearms, Shoulders shot….might just go for a Ragbrai training ride Wed…..

  2. Meghan McCoy says:

    Today’s workout 19:46 normal rope climb, kipping hspu, assisted pistols.

    Worst part of this one is landing on your head when you biff it!

  3. Bart says:

    800M Run/30 Squat Snatches (115lb)/800M Run – 14:32
    and then,
    “Helen” as Rx’d – 7:10 (20 second PR)

  4. Justin says:

    Finally made up “Filthy Fifty”, I had been putting it off for too long.
    Almost a 5 min PR!

    10/8/10 – 22:38
    12/27/10 – 22:09
    7/6/11 – 17:33

  5. John Jackovin says:

    Today’s workout was a collection of things I suck at. Did 1 rope climb with no feet then did the rest with feet. HSPU’s were a collection of just about about every variant. I was solid on the pistols given I had a huge rubber band making sure I did not fall backwards. Come on bench press tomorrow!

  6. Lindsay says:

    Today’s wod with: no foot rope climbs, kipping hspus on the parallettes going a couple inches below parallel, and pistols with 35# bar: 30:43 … Just a ridiculous and frustrating workout all around

  7. Ash says:

    Today’s WOD: 29:35 – 4 L-rope climbs, 25 parallettes HSPU’s, and 50 assisted pistols.

    I did the first to movements Rx’d with the exception of the last L-rope climb…I fell apart and just couldn’t get all the way to the top with my legs at 90 (but I did like 7 attempts half way up) – does 7 halfs make a whole?
    Got all the parallettes HSPU’s
    and had to do assisted pistols.

    It’s pretty bad when the easiest park of the WOD is parallettes HSPU’s with your ears going below your hands.

    I agree with Lindsay “Just a ridiculous and frustrating workout all around”

    • Jaime says:

      That’s what I said too (about the 7 halves making a whole)….I didn’t think you thought that was too funny, or at least not at the time anyway 🙂 Good work today, Ash!

      • Ash says:

        I did think it was funny – I was just pissed during the workout, sorry sometimes I pout like a little kid when things don’t go way way.

        Good job to Bart and Ben for Rx’ding that! That takes impressive flexibility and balance to do one-legged OHS.

  8. Bart says:

    Did today’s WOD “Platinum” w/ L-Rope Climbs, Paralette HSPU’s, and Overhead Pistols w/ 45lbs – 28:59.

    I told Jaime that we need to invest in a punching bag because on the 20 to 30 pistols that I missed, I really could have used something to beat the hell out of.

    • Jaime says:

      Big, sweaty, tattooed Bart looking like he wants to beat the hell out of something = Scary!! Hahaha, just kidding Bart. Seriously, you and Ben were both incredibly impressive – WOWZERS!

      • Bart says:

        Hahahaha….thanks Jaime!! I was trying to keep a smile on my face but it just got to the point where I could no longer turn that frown upside down 🙂

  9. Jaime says:

    Today’s WOD- 25:27 w no feet rope climbs, strict HSPUs on parallettes down to parallel, and pistols w 35# bar. Actually got the hang of the overhead pistols and the one part of the wod I did as rxd might have been the easiest.

    Ridiculous and frustrating workout, I agree, but also a pretty cool one cause it really shows how every crossfit workout truly can be scaled (and scaled, and scaled… 🙂 ) and that people that do crossfit can pick up on things quickly that they had never before thought to even try (like one-legged overhead squats holding a barbell!)

  10. Shelley says:

    Blue WOD – 10:46 Very humbling that I couldn’t even think about doing anything other than the blue scaled version. After the WOD, I did do a couple of one-legged overhead squats holding a PVC pipe and then a 15lb barbell …… interesting movement.

    Congrats to Bart and Ben for doing this one as rx’d ….. which i could’ve seen it.

  11. Billy says:

    Today’s WOD – Almost Rx’d – 16:35

    I did the first two exercises @ Platinum, and I did the one leg OHS’s with PVC. The one legged OHS’s were too tough for me to balance with 45#’s.

  12. Adam P says:

    Did today’s at work. Rx’d except subbed
    25 ohs with PVC instead of 10 one legged.
    =11:45. I have to work balance and
    flexibility a ton!

  13. Bobby says:

    Platinum WOD as Rx’d – 15:54, still feel sick and like death 🙁

  14. Ben says:

    rx’d 29:44.that was really hard.

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