day 11/45


part 1:
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

refer to

rest 4-6 hours

part 2:
2 rounds for time;
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete
measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed
feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups


Surrey Sterling said...

Swwwweeeet! looking for redemption on my last F.S Rx'd at 31 minutes. Look'in to smash that time! Right on Dawgs I'm stoked!

crossfitmamaof4 said...

Question are there any of you who can not do double unders? What would be your sub? Thanks so much - still working in them but struggling alot.

Geoff Aucoin said...

Man, I am so not going to miss this; good luck to the Dawgs taking the Oly cert on top of these WODs.

crossfitmamaof4, check the FAQ for subs.

PTS said...

Part 1 = 11:34. Last time was 18:51.
Only miss was on 25 on the way up.
Time to get some sleep.

Wes hendricks said...

OMG I just woke up and feel like I was hit by a truck.

I have been reading about intermittent fasting, does anybody here have any experience with it?

Geoff Aucoin said...

What do you want to know, Wes?

Paul Klein said...

Flight Simulator

Double unders are still a goat but they are improving leaps and bounds.

Mike Molloy said...

14:10 as Rx'd.

Does anyone else get massive headaches from DU's? I never used to but the last few times I've been getting them.

Hope it goes away soon as it was really distracting and caused me to miss a number of times.

Joel B. said...

Part 1: 13:33

couple misses, but the real story is a 5 and change minute improvement!

Nice work PTS on the 7 min improvement!

Ryan B. said...

part 1

subbed regular skips times 3
(i know i need to get double unders)


-All u guys/gals on here are beasts!! i thought i was a decent crossfitter untill i started following OPT haha i look at that as a good thing tho, i have alot of work ahead of me, and i like that... you guys are great motivation, and i cant wait until my performances are a bit closer to yours!! Thanks again James!

Ryan B.

Pfeifdog said...

part 1:

Time: 22:35

broken sets 30 up, 40, 25,20,15,5 down

fatigue set in and lost concentration on the 4 broken sets.

Post Wod: 30g isopure and a apple.

KurtGP said...

Got to 20. Many, many broken attempts. 35 minutes

Chad Action Brandt said...

Part 1 "Flight Simulator"
9:16 no fractions

Michael said...

Part 1 "FS"
13:55 not real happy with this although it was my first attempt at it. Think I was to conservative early on thinking my shoulders would fatigue too fast.

Pfeifalife said...

Last time had to start fractioning on the way up.

Part 1

This time as rx'd

had to use the beaded rope which feels heavy as shit over 30. I shrank about 3 feet in height from the start of 50 ub to the end of them. Wanted low 16 min range but mess ups on the way down with 40 and 25 snuffed that. Still really happy with it.

Paul Klein said...

Part 2: 24.17

holy smokes! I was gunning for sub 20 but I had nothing for the hspu's. First set was 6,4,4,2,2,2. Second set was almost all singles and some with very spotty range of motion. I'm getting stronger though and I can push myself harder than I ever thought possible.

Becky said...

subbed 4 to 1 single unders. so did mutliples of 20 up to 20 and back down.

about 43 minutes for time.
had to do wod's back to back, b/c a busy day today.

17: something on part 2. with asst. hspu. pretty worn out for this part. is it totally unproductive to do back to back?

Lisa M said...

God damn calf blew up again at round 35 felt the twang tried to work it out but no go now can't walk man I thought it was good to go. Had good warm up played volleyball the other night and it felt great hmmm. Getting old sucks at least part two requires very little weight bearing.

Mike Molloy said...

I'm sure most everyone here checks Rob Wolf's blog, but I thought I'd link to an interesting post by Mat Lalonde. Basically he tinkers with removing the PWO meal to improve insulin sensitivity.

Anyone have strong thoughts about this?

Greg Soneff said...

AM: "Flight Simulator"
Time = 13:11 Rx'd (a few mess ups with the set of 40s and 45s but generally no major problems)

PM: 2 Rounds for time
Time = 26:28
This one hurt bad!! The HSPU took a lot of time (definitely something to work on) but what really surprised me and kicked my butt were the GHD situps...ouch.

depaul said...

Part 1 (FS): Probably one of the most frustrating workouts of my life. I just couldn't get the sets started, I would hit my ankle on 1 or 2. If I got past 10 it was okay for the most part, but it felt like it was taking forever because of the false starts. I don't know why, I don't usually have that problem with dus. I must have looked like a maniac with my jumprope cursing in the apartment parking lot. Then, on the way down going for 25 the rope snapped in half, this was at the 18 minute mark. At least I get to buy one of those fancy ropes ya'll have now.

PTS said...

Wes I think that same truck hit me. Wait til after today and see how you feel.

Joel thanks, excellent improvement yourself.

Part 2: 24:15. ~10min spent on HSPU. I can't seem to shake this weakness. No kipping on the ring dips made those much more difficult.

Part 1: 11:34
total for the day - 35:49.

Wes hendricks said...
This comment has been removed by the author.
Wes hendricks said...

Part 1.

10:11 (bout to hit part 2)

I was just curious if it is something I could benefit from. The majority of things I have read about it are regarding weight loss and leaning out. I could careless how I look as long as my performance is good.

Wes hendricks said...

Mike that was an interested article. Something I may play around with. Not this cycle though with these two a days.

joey warren said...

part 1: 10:23
part 2: 19:53
got held up on HSPU- very difficult with hands so close together

total: 10:23 + 19:53

Lauren said...

made it half way through and then my rope broke !!! :(
lol, that would only happen when I was away!

Michael McCabe said...

part 1 - 14:53
part 2 - 21:15 - no ghd, subbed unanchored situps

shoulders are toast.

happy thanksgiving to all the Canadian dawgs

Mack Lar said...

Absolutely miserable day.
Part 1: 18:08
4 Min improvement from last time but I was hoping for much more. Did the rd of 40 3 times on the way up and rd of 35 twice on the way down. All trips always come within 2 or 3 reps of completion.
Part 2: 26:50
Half of my time was spent on the HSPU's. With this hand placement I couldnt put more than two together so all were singles. A definite weakness for me. I'll go ahead and make these part of my warmup from here on out.

Joel B. said...

Part 2: 21:36

Totals: 13:33 + 21:36

HSPU slowest for sure.

Tailgating and college football game tonight. Try to keep bad fuel minimized and my sleep won't happen as early as usual. Oh well...I hardly ever do this.

Steve Smith said...

Part 1:


- This was about a 3 minute improvement over last time. Broke three sets (one was 40 on the way up at 38, bummer). Stoked to see the improvement.

Part 2:


- Completely missed the HSPU and dip restrictions. Crap. That would made a huge difference.

Total: 24:09

Mike Molloy,

I had the same problem recently. Double unders almost put me on the floor no long ago. I seriously thought something was wrong. Brent gave me some advice on here, but the seem to have gone away on their own. For me, I think it was a change in diet due to a change in location; I wasn't getting enough quality fats. While that is speculation, I can say that when I started adding more olive oil to my veggies, things got better. Hope you figure this out, I know your pain.

The videos from last week are taking forever to load. No joke, I'm on about 32 hours for FGB. I may have to figure something else out.

Ryan B. said...

Part 2.

subbed elevated pushups for hspu...have never tried hspu but will from now on, i keep forgetting im not 255lbs anymore...its time haha

20:50 (dips assisted)

Wes hendricks said...

Part 1 - 10:11
Part 2 - 13:29 (unanchored sit-ups, all other standards held strict)
GHD is being purchased very soon!

Surrey Sterling said...

Accept in the wrong direction LOL!
After 6 venue changes from the front sidewalk, back lane, patio, Kitchen, Daycare and finally carpeted living room. I killed this F#$King WOD!!

As Rx'd 56:05 To funny!

I don't think my kids hear me curse so many times. My wife was calm down and take a break!

Chad Action Brandt said...

Part 2 = 22:41

I spent a ton of time on HSPU with the shoulder width hand placement.
Pretty much all singles.

TOTAL 9:16 + 22:40 = 31:56

Erik Luber said...

*FS: 20:58

Only went to 40 then back down. Not the double under king I thought I was. Was super stoked for this WOD, thought I could get in the 10 min mark. I had few false starts and just couldn't get going. Made to 40 after 9 min, then tried the 45 about 7 times, just couldn't get it. Called it quits and went back down the ladder.

Rory Hanlin said...

Part 1
8:24 (PR) last time was 11:21
one break at second 40

Part 2
This is an embarrassment...

Pfeifdog said...

Part 2

Time: 26:29

HSPU and GHD sit ups are 2 of my goats, so it took a while to get through both.

Total: (22:35 + 26:29)

Post Wod: 30g isopure whey

KSC said...

pm)27:42 HSPU rxed until 26.

depaul said...

2nd part 32:29. Never done hands to floor GHds...switched to K2Es in second set b/c my back was killing me after first set. I hate K2Es even more than GHDs but at least I didn't ruin my back.

18:49 + 32:39. Nothing like getting your ass handed to you twice in one day.

Surrey Sterling said...

OK looking at some of these times makes me feel very pedestrian.

Part 2 As rx'd


HSPU were done with hands on the inside of 21" and these were brutal. I don't know how anyone can snap these off in such fast time. I can strict press more then my body weight and these were s-l-o-w!

If Rory is taking 29 minutes to finish this, I'm sorry I've got to question the some of these times fellas. Just my observation.

Scotty Hagnas said...

Part 1, 7am.
Ended up doing 30-35 min of double under practice. Though these have been improving for me, today I was off. Chris Dunkin was in town doing the WOD with me, so after he smoked it, he had some helpful form tips. I decided the best use of time for me at this point was to practice and modify my basic technique. Thanks, Chris! So, no time on this one.

Part 2, 12pm
All as Rx'ed, 28:06'
HSPUs at this width much harder, but I felt they were definitely easier than the first time we did them like this a month or so ago.

PWO: Refuel, whey, BCAA 35p/30c

Mike Molloy said...

Part II-

19:15 as Rx'd. I went balls to the wall on this one. The local gym wasn't too keen with me marking up their floor, but I think I did alright with keeping the hands where they should have been.

Steve, thanks for the advice man. I'll try anything I can right now as 10 double unders can make my brain feel terrible for the rest of the day.

Kurtgp said...

Couldn't do shoulder width apart- so went just outside on HSPU

No rings, dips between a chair.

No GHD- did unachored soles together.

Jess said...

First time doing OPT´s WOD
Looking forward to doing more

Part 1
As RX´d 15:10

Brian Maier said...

Part 1: 12:58 fractions
last time did this in 27:28...major improvement.

Post WOD: 3X800's with 4min rest between.

Won't be doing any lifting this week as I am getting prepared for a sprint triathlon next Saturday, the Landrover Pumpkinman.

Chris Biles said...

Part 1- Well, I said I needed to work on double unders, so thanks Coach! My double unders are pathetic so I really couldn't do the first part as rx'd. I can't quite string them together yet- single/double/single/double. I did the workout but didn't start over if I missed. It still took me almost an hour.

Part 2- 23:57, feet elevated on bar for HSPU and k2e were my subs.

Ryan @ CFGP said...

Part 1- 35:35 as rx'd. most du I have ever done before this was 35. Did way too many extras.
Had to do the next wod 30 minutes later and ran out of gas.
Part 2 - 21 min
1st round rx'd
2nd round used abmat and band assisted hspu and dips.

Erik Luber said...

Part II - 21:54

Gave this one everything I had. HSPUs were definitely the most challenging. Spent 8 minutes on the second set of HSPUs. MIssed reading the standards unfortunately, hands much wider than Rxd.

Doug Zirkle said...

Part 1: 26:24

This wasn't quite the horror show the time might suggest. When this WO came up in August I had to modify, since I couldn't do 50 unbroken DUs. Today's goal was to get on the board and do this one as Rx'd. I took lots of time (way too much) between sets, and only had 4 misses. Now, it's time to start getting the time down.

Part 2: 31:54

Not too many surprises here. I knew I'd be grinding this one out, especially the HSPUs.

My word is "bedups." Yeah, right. Probably not tonight.

Sleep tight, Dawgs.

Pfeifalife said...

Part 2


maintained hands under shoulders for HSPU's. Took me 10 mins to get first 20, went to kipping for second as shoulders were smoked at this hand width. FML, went dizzy on GHD and felt like I had nothing to push with on dips and pushups.

Tomorrow is a rest day right? ; )

YoungManRumble said...

Part 1 - 9:05 felt good.

Part 2 - 38:06 felt rough. The HSPU killed me.

Anonymous said...

Part.1: 31:11
Up to 40 was good and 40 down to 5 was not bad but 45,50,45 was terrible lost track of how many attempts but finally got it done.

Part.2: 22:10
HSPU's were really slow,

Lisa M said...

Really wanted to do second wod but I really did a number on my damn calf still can't put weight on itand it is several hours later crap!!! Checked out tomorrows wod and hopefully I can do it. Definitely no burpees though so I think I will hit today's wod 2 for tomorrows as it doesn't require any weight bearing. I hate being injured!!

Great job everyone sounds like number two was a tough one

Chris Dunkin said...

Thought I had posted earlier but must have forgot to hit enter.

9:17 + 30:02

good times doing these with Scotty; he certainly knows his stuff, and it shows in his members and staff. Very supportive gym.
Huge improvement for me on FS. Only one restart at first 40. First round of wod two was under 10min which I was very happy about. Round 2 went as expected, but overall hspu's are improving.

Pwo: 3 scoops refuel after wod 1, and 4 after wod 2.

md said...

10:20 + 17:20 = 27:40

Justin Flynn said...

Part 1: 18:44

Part 2: 28:04
The HSPU were a bitch.

Jordan said...

Part 1: 18:43

Chris Fodera said...

Part 1:
PWO: 30P (MRM shake) and 20C (mashed yams w/ cinnamon)

Part 2:
PWO: 30P (MRM shake) and 20C (mashed yams w/ cinnamon)

Jordan said...

Part 2:

Used assisted bancs for handstand push ups


M@ said...

Part 1: 29:33

Part 2: 18:55

Dave Earl said...

Pretty new to CF. On my 3rd month. Love every bit of it! Just started following your site. Thanks for this fantastic resource. Your programming is intense and well-thought out.

Part 1: time of 13.58

Part 2: subbed Hero WOD "Jason" for time of 17.25 (need practice on MUs!!)

Crossfit Lions said...

wod 1. 14:35...messed up at 49 twice. That was tough to get over.
The Pie.