AMRAP wall balls in 3 minutes - 20#/14# to 10 ft
rest 6 min
AMRAP HSPU in 3 minutes
rest 6 min
AMRAP Row Cals in 3 minutes

post total reps/score to comments
(i.e. 85+55+65=205 as score)

post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Matt said...

Kipping HSPU's count?

Brent Maier said...

This is going to be a fun WOD!

I found a great design, check it out. It will allow me to have a bar for chinups and chest2bar pullups. Sweet!

So, I went to LOWES tonight and bought everything I need to duplicate this design. The only thing I'm contemplating is whether I should take back the 3/4" pipe and go with 1" instead. It seems like you get more tears on 1" pipe than you do 3/4".

What do you think?

David X said...

Wow. That baby looks rock solid. I went with the 1" pipe for my rig, I figure tears are a part of the game.

Today's WOD:
Wallballs: 63
HSPUs: 30
Row Cals: 62
Total: 155

I felt like I was blasting off with the wall balls, but the usual stick point for me is the HSPUs. I had to fight for each and every rep here. The row gassed me and I felt like I shoul dhave pushed harder here to make up ground.

Hixy said...

Wall ball sub: 45# thrusters: 60
HSPU: 20
Row Cals: 56

Shoulders are shattered.

Gord said...

Wall ball- 72
HSPU- 51
cal rowed- 62
Total 175

Brittany said...

Wall ball - 64
HSPU - 17 to 2 ab mat - 6 to 1 ab mat (with a 5lbs weight underneath)
row- 49

deejay said...

87+27+79 = 193

PTS said...

3 hrs rest from yesterdays wod. 3 wods in 16 hrs and it showed

WB- 64
HSPU- 12 - i seem to be getting worse at these
cals -74

Chad Action Brandt said...

Blew myself away on WBS and it showed in HSPU.
Nice job DeeJay...get in the zone buddy!

Michael FitzGerald said...

WB - 100 (unbroken)
HSPU - 46
ROW - 84 (1:35.5 avg) damper 6.5 felt better than the usual 7.5
Total = 230
Felt on today, really felt on.

Scotty Hagnas said...

WB- 82
HSPU (strict)- 29
Row- 69
Total= 180
Felt good today, in spite of yesterday's 15 hr workday. No trace of my wife's cold, either.

PWO: 40p/50c oops... meant to do 30g prot. Whey, sweet potato, applesauce w/allspice and cardamon. Also, red drink, 300mg magnesium.

David X: I looked in the archives, and I can't find any pork and bok choy recipe. However, there is this one that you may be thinking of - you could very easily use pork in this:

Veggie Scramble

Time: 12 minutes


3 cups chopped bok choy
1/2 cup chopped onions
1/2 cup shredded red cabbage
2 sausages
~1 Tbs olive oil
garlic powder

Saute the onion in the olive oil over medium heat. Once the onions begin to soften, add the bok choy, cabbage, and spices. Stir periodically. Add the sliced sausages, and continue to cook until lightly browned. You can serve and eat the scramble as is, or a variation that I like is to scramble some eggs separately and top the veggies and sausage with the eggs.

Zone info: This will be dependent largely on your choice of sausages, as the fat/protein content can vary quite a bit. The veggies will be around 2 carb blocks. Use an amount of olive oil that meets your fat requirements.

Garage Crossfitter said...


Felt real good, i could have got 5-10 more with wallballs because I stopped to check my stopwatch on my wrist. HSPU were tough. Row felt great, i tryed a new strategy to save my legs for a good kick at the end...5 short and quick pulls, 3 long hard pulls, worked well....

Kathleen said...

WB = 55
[22 straight was thinking for 30]
HSPU 2 blue bands = 16
[8 straight]
Row Cals = 51
Woke-up lethargic and worked out that way - feel awake now

Kathleen said...

Total = 122
Post WOD 60 WB @ 20# [5 reps 30 secs rest]

Jefff said...

WB - 74 (22# Ball)
HSPU - 30
Row - 72

Total - 176

Jefff said...

Thought I beat Gord today until I realized he added wrong.

Grant said...

WB = 73
HSPU = 18
row = 68 (864m, 1365cal/hr, 29s/m, 1:44/500m)
total = 159
Gord, you get my respect for your burpies but your HSPUs deserve some respect as well. Beyond good WBs Mike! Happy Canada Day to all; it's a great country!

Lauren said...

WB- 90
HSPU- 14 (with a 1" foam)
Row- 55

= 159


Rory Hanlin said...

Worked up to a 300lb Jerk. Failed at 310lbs.


Lacked focus and intensity. I need this upcoming rest day.

Nice work Mike

Sweeney said...

Did someone say Gord added wrong?

Rob Ottesen said...

Worked on Jerks may have done a little more than i should have. showed on HSPU. Getting some good coaching very constructive critisism. Also did some work on gymnastics just getting into it. As for the WOD
total of 185

Lisa M said...

WB 16# 75
HSPU 20 to one abmat
Row 50 cal

total 145

Brent Maier said...

WB: 96
HSPU: 30
Calories: 79
Total: 205

WB Notes: All wallball were ass to grass, 10', and UNBROKEN. I still had some juice left but ran out of time. Honestly I couldn't have done more as rx'd if I tried. I remember the brendon video of him doing 150 at home base. I think I could have done 150 unbroken tonight!

HSPU's: Got 10 off the bat and quickly diminished to to 2's and then grinding 1's.

ROW: Damper at 8, pulled 1 calorie per stroke for 3 minutes. Each pull was an even calorie.

unit said...

WBs- 93 [ball was the 20lb with eccentrically distributed wt... ROARy, u know what i'm talkin about...]
HSPU- 51
Row- 82 [930m]

total = 226

then did some work w 2 pood kb... worked my way up to 40 KB snaqtches w a single arm switch, then did some KB jerks...


rwcorson said...

done July 2/09

Geoff Aucoin said...

WB=96 unbroken, ran out of time for the goal of 100 straight (couldn't see the watch so I didn't speed up at the right time!)

Good to be barkin' with the Big Dawgs. Cali is gettin' CLOSE!!

unit said...

did cffb wods...

wod 1
7 rounds
3 hspu
5 185lb power clean
7 c2b pu
time = 9:43

10 min rest

wod 2
10 rounds
3 315lb deadlift
6 ring dips
9 k2e
time = 9:39

then some kb work...


Gord said...

Sweeney is that sarcasim regarding my exceptional math skills. Thank Jeff. I am happier with my score now. My goal going in was 190 and I was closer than I thought.

Geoff Aucoin said...


Can't spell, can't count; might as well teach!!

PS. There is a list of equipment that has been delivered to the CF Games site and there are some interesting items in there. Boxes, KBs, GHDs, sandbags, whips and chains...

Sweeney said...

At the lake, no rower, so I sub'd double unders to completely smoke the shoulders.

WB: 78
HSPU: 44
DU: 198

Had a nasty headache afterward.

Word: ounmath (as in Gord does his ounmath)

Geoff Aucoin said...

Sweeney you should really get yourself a rower of you're at a lake.

FYI, in Newfoundland we call them 'rower' things a boat...

My word is 'sulaterr' which, I believe, is an acceptable way to say goodbye when you're drunk.

Todd Dyer said...

wall balls= 74 reps
hspu = 32
row cals = 70
total = 176