for time:
30x toes-to-bar
30x deadlift @ 225/155-lbs.
30x double under
30x overhead squat @ 95/65-lbs.
30x pull-up
workout inspired by crossfit.com
then, four rounds; rest amply between rounds:
max handstand pushup
max strict bodyrow
30x hollow rock
This workout is scored by the total handstand pushups and strict bodyrows completed from all four rounds.
Compare results to July 7, 2012.
–Scores–
Dat D.: 10:34, 68, 61
Borja G.: 12:30, 21, 24, 3/2 rounds
Matthew W.: 10:10, 56, 31, 3/2 rounds (185-lbs.)
Brian T.: 11:52, 37, 47, 3 rounds (185-lbs.)
John P.: 11:32, 17, 36, 3 rounds (185-lbs., 75-lbs.)
Holmes H.: 14:15, 20, 24 (135-lbs.; sub: 1/2x ttb, 1/2x pull-up, prom hspu, 1 x 25-lb. plate, 1/2x hollow rock)
Nick D.: 14:42, 22, 17, 3 rounds (185-lbs., 65-lbs.; sub: 1/2x ttb, 1/2x hollow rock)
Larry B.: 13/15x pull-up, 7, 30, 2 rounds (185-lbs., 75-lbs.; sub: 1/2x ttb, 1/2x pull-up, prom hspu, 1 x 45-lb. plate, 1/2x hollow rock)
Joe T.: 11:42, 70, 18, 3/2 rounds (185-lbs., 40-lb. dbs; sub: 1/2x ttb, tuck jump, front squat, 1/2x pull-up, pushup, 1/2x hollow rock)
Teal B.: 13:45, 23, 16 (sub: k2c, tuck jump, 1/2x jump-stretch strict pull-up, green, pushup, 1/2x hollow rock)
Jamie T.: 13/15x pull-up, 32, 5 (135-lbs., 35-lb. dbs.; sub: 1/2x ttb, tuck jump, front squat, 1/2x jump-stretch strict pull-up, green, pushup, 1/2x hollow rock)
Morgan D.: 12:30, 28, 21, 3 rounds (85-lbs., 20-lb. dbs.; sub: 1/2x ttb, tuck jump, front squat, 1/2x jump-stretch strict pull-up, red, pushup, 1/2x hollow rock
Josh M.: 12:21, 49, 33, 4/3 rounds
Neil A.: 13:52, 22, 30, 3 rounds
Steve M.: 14:10, 2, 15, 2/3 rounds (155-lbs., 75-lbs.; sub: 1/2x ttb, prom hspu, 1 x 35-lb. plate, 1/2x hollow rock)
Shawn J.: 13:08, 40, 23 (135-lbs., 45-lbs.; sub: k2c, tuck jump, 1/2x jump-stretch strict pull-up, red, pushup, 1/2x hollow rock)
Roselena R.: 12:18, 15, 40 (125-lbs.; sub: 1/2x hanging knee raise, front squat, 1/2x jump-stretch strict pull-up, blue, pushup, 1/2x hollow rock)
Lisa C.: 12:25, 25, 22 (125-lbs.; sub: 1/2x hkr, tuck jump, front squat, 1/2x jump-stretch strict pull-up, blue, pushup, 1/2x hollow rock)
Sofia J.: 11:57, 50, 28 (95-lbs., 45-lbs.; sub: 1/2x hkr, tuck jump, 1/2x jump-stretch strict pull-up, green, pushup, 1/2x holllow rock)
Adrian P.: 13:06, 16, 24, 4/3 rounds (185-lbs., 65-lbs.; sub: 1/2x ttb, 1/2x pull-up)
Yoshi S.: 10:55, 17, 35 (185-lbs., 75-lbs.; sub: 1/2x ttb, 1/2x pull-up, prom hpsu, 1 x 45-lb. plate, 1/2x hollow rock)
Johnny A.: 10:49, 34 (165-lbs., 40-lb. dbs; sub: sit-up, front squat, lunge, max v-hold)
Chris C.: 9:03, 35, 25, 4/3 rounds
Chris H.: 11:08, 20, 26, 4/3 rounds
Bill G.: 12:52, 23, 33, 3 rounds
Sean F.: 13:58, 20, 30, 3 rounds
Alissa G.: 13:36, 27, 30, 3 rounds
Mark Co.: 14:56, 20, 26, 3 rounds
Graham G.: 12/15x pull-up, 50, 14 (145-lbs., 65-lbs.; sub: 1/2x ttb, 1/2x pull-up, pushup, 1/2x hollow rock)
Ricky B.: 14:09, 45, 15, 3 rounds (135-lbs.; sub: 1/2x ttb, squat, 1/2x pull-up, pushup, 1/2x hollow rock)
Dave K.: 11:15, 32, 12, 2 rounds (185-lbs.)
Abby B.: 13:56, 14, 11, 4 rounds (85-lbs., 45-lbs.; sub: 1/2x hkr, tuck jump, front squat, 1/2x jump-stretch strict pull-up, green, pushup, 1/2x hollow rock)
Mead O.: 13:35, 17, 13, 3 rounds (95-lbs., 20-lb. dbs; sub: 1/2x hkr, tuck jump, front squat, 1/2x jump-stretch strict pull-up, green, 1/2x hollow rock)
Rebekka E.: 11:26, 4, 10, 2 rounds (sub: 1/2x ttb, 1/2x pull-up)
Notes for today:
–15-minute time limit
–scored by time to completion or as many repetitions as possible in 15 minutes