Great article to share

Feel free to send this article to your skeptical friends – The Cost of CrossFit

Skill of the Week – Strapless Rowing

5-4-3-2-1 Muscle-ups
15-15-15-15-15 Double Unders
15-15-15-15-15 Kettlebell Swings (53/35#)

The girls are getting hammered

92 thoughts on “Great article to share”

  1. WUx1

    21 Bday burpees πŸ˜‰ Happy birthday Cheyenne!!!

    Hang Power Snatch x3
    65-85-95-105-115

    WOD (Rx):
    5-4-3-2-1 Muscle-ups
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings (53#)

    Time: 12:20

    After a long LONG rest, I was nervous about my first wod this morning. Wasn’t even sure if I’d be able to do a muscle up with my injury. As hard as it was, it feels good to be back.

    Ashley, come visit more often!!!

  2. wu
    41 birthday burpees for my dear friend Cheyenne!

    Strength: front squats
    5x 110-115-125-125

    WOD:

    5-4-3-2-1 Muscle-ups (Scale: 15-12-9-6-3 pullups/ring dips – added small band to ring dips after first round so I wouldn’t be there all morning)
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings (35#)

    T = 16:47

    I really hurt my elbow with the kb swings. I hope this isn’t something that’s going to stick around πŸ™

  3. WU x 1

    Burpees… Happy Birthday Cheyenne!

    Strength: Deadlift
    5x 135-155-185-205-235

    WOD
    15-12-9-6-3 scale: jumping pull ups and dips
    45-45-45-45-45 Single
    15-15-15-15-15 Kettlebell Swings 40#
    Time: 11:37

    Good to be back!

  4. WUx1

    Bday burpees

    OHS x 5
    35-40-45-50-55

    WOD Scaled
    15-12-9-6-3 Pullups & Dips (small yellow band)
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings (35#)

    Time: 17:47

    Happy Birthday Cheyenne! Nice to see you this morning Ashley!

  5. WU x 1 (was running late)

    Strength:Push Jerk x 5
    115-120-125-130-135

    WOD
    15-12-9-6-3 Muscle Ups (scale: jumping pull ups and ring dips w/ sm. yellow band)
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings 45#
    Time: 16:42

    Not proud of the time, but since I managed to stick with the double unders this WOD…managed to string 5 together once in there…I don’t mind that much. 2nd WOD ever with Ring Dips & 45# kbs and actually got the first 15 pullups unbroken so I am happy overall.

    ~Progress~

  6. WU x1 + Bday burpees for Cheyenne..Have a wonderful birthday πŸ™‚

    Deadlift x3
    145 155 165 175 185

    WOD Rx – 9:04

    5 unbroken muscle-ups first round..PR!

  7. Thanks for having me guys – Happy Birthday to my beautiful sister Cheyenne!

    CFWU X 1
    41 Birthday Burpees – you guys must really hate birthday’s over there!

    WOD:
    5-4-3-2-1 Muscle-ups (Scale 15-12-9-6-3 each of Jumping pull-ups and paralette dips)
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettle Bell Swings 35#

    12:34

    The birthday girl beat me!

    Hope to see some of you at CFD this Saturday?! πŸ™‚

  8. WU x 1

    41 Bday Burpees – Happy Birthday Cheyenne!

    Strength: OHS 5s
    75 – 80 – 85 – 90 – 95

    WOD
    15-12-9-6-3 scale: pull ups and Ring dips with small band
    15-15-15-15-15 Single
    15-15-15-15-15 Kettlebell Swings 45#

    Time: 13:24

  9. WU x 1
    41 Birthday Burpees for Cheyenne πŸ™‚ HAPPY BIRTHDAY!!!!

    Strength- Push Press x 5
    65-70-75-80-85

    WOD
    15-12-9-6-3: Jumping pull ups and paralette dips
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings

    Time: 7:11

    First round of jumping pull ups I cracked my chin on bar…not fun. I liked that WOD a lot!!!! Would have like to do ring dips and heavier on KBS…oh well….next time.

  10. CWx2
    Push press (5) 35-45-55-65-70(only 3)

    WOD with jumping pullsups and dips
    Time: 11:03

    Great cardio workout. Felt great. Was able to get 3 kipping pullsups in, but then my chin just would not get over that bar. Great company this morning. It was nice to meet so many new faces.

    1. & it was great that you brought little Lydia., such a cutie. I predict that kid will be doing pull ups before she walks

  11. Happy Birthday Cheyenne

    WU x 1

    41 Burpees… Happy Birthday Cheyenne!

    Strength:Push Press
    5x 40-45-50-55-60
    WOD
    15-12-9-6-3 scale: Jumping Pull Ups and Dips
    45-45-45-45-45 Single
    15-15-15-15-15 Kettlebell Swings 25#

    Time: 9:22 I think My book is at home πŸ™‚

  12. Today I’m lodged in a hotel and I can’t go to the base gym until the third, so I did a workout here..

    Received a few strange looks from the cleaning ladies..

    Mobility warm up
    Run 1 mile on a treadmill
    2x warm up

    WOD
    AMRAP 12 min of
    Run to the top floor and back down (5 floors of stairs )
    5 HSPU
    20 squats

    7 Rounds, 2 flights

    Super hard to breath here – I like it though. HSPU were unbroken

    Some mobility and stretching to follow!

    Glad to be back in business – Can’t wait to have my own place and cook my own meals

    1. Thanks guys! All Doubles and KBS were unbroken and tried to catch my breath during the muscle-ups. Really enjoyed that WOD!

  13. Deadlift
    70×5 – 90×5 – 105×5 – 120×5 – 130×8 (amrap)

    WOD
    15-12-9-6-3
    Pull Ups and Ring Dips (RD with small band)
    15-15-15-15-15
    Double Unders
    15-15-15-15-15
    KBS (35#)

    16:36

  14. WU x 2
    400 m run

    Strength
    Back Squat 1’s
    95-105-115-125-135-145(PR)

    WOD
    Scaled
    15-12-9-6-3 Jumping Pull Ups / Paralette Dips
    45-45-45-45-45 Singles
    15-15-15-15-15 KBS (35 lbs)

    Time: 10:53!!

  15. WUx2

    Strength: back squat x5 65-75-85-95-100

    WOD
    15-12-9-6-3 scale: jumping pull ups and dips
    45-45-45-45-45 Single
    15-15-15-15-15 Kettlebell Swings 35#
    Time: 12:13

  16. Did my first Express Class today…

    WU x 2

    WOD

    5-4-3-2-1 jumping muscle ups
    15-15-15-15-15 doubles (another first — all doubles in a WOD)
    15-15-15-15-15 KBS 50#

    Time – 14:51

    Thanks for the push at the end everyone, I really wanted to drop that KB.

  17. WU X2
    Strength: CLEANS
    (X5) 65 – 75 – 85 – 90 – 95 (PR for reps)

    WOD: Scaled & Modified
    15-12-9-6-3: Jumping pull ups, then parallette dips
    15-15-15-15-15 Double Unders (only the 1st set was broken πŸ™‚ )
    15-15-15-15-15 “Russian” KBS @ 35#
    TIME ==> 13:29

    Liked the WOD.. definitely slow on the Pull-ups, especially once fatigue was setting in, but still liked them.

    Cashout:
    Decided to do some more Double Unders. Got 34 in a row!!! (PR by 9) πŸ˜€

  18. WU x 2
    400 m run with the lovely Elba

    Strength
    Push Press x 5
    65-70-75-80(looked more like push jerks) 80 x 3
    need to stop re-bending my knees after the dip

    WOD
    Scaled
    15-12-9-6-3 Jumping Pull Ups / Paralette Dips
    45-45-45-45-45 Singles
    15-15-15-15-15 KBS (25 lbs)

    Time: 13:19

  19. 41 Cheyenne BDay Burpees…that’s a LOT of burpees. Happy birthday ya ol’ fart.
    wu x 1

    Front Squat x 3
    110-115-125-135-125

    WOD:
    Pull Ups: Switched back & forth between kipping & jumping pull ups (couldn’t make a commitment to either) + paralette dips
    Double Unders
    KBS 35#

    Didn’t write my time down. 15 min & something, I think

    Tough WOD for me this am. Must have been all the burpees.

  20. wu x 2 (all pull-ups with green band!)
    strength OHS singles: 35, 45, 50, 55, 60 (PR!)

    scaled WOD

    15-12-9-6-3 Jumping Pull Ups / Paralette Dips
    45-45-45-45-45 Singles
    15-15-15-15-15 KBS (25 lbs)

    13:29

  21. WU x 2

    WOD
    15-12-9-6-3 Jumping pullups
    15-12-9-6-3 Paralette dips
    15-15-15-15-15 Double unders
    15-15-15-15-15 KBS 35#

    1. 12:19 πŸ™‚ LOL I tried to post it right after and Zenplanner told me to slow down, and then I forgot to add it! haha

  22. WUx2
    Strength: cleans
    5x 105-125-140-160-175 (10# PR for reps)

    WOD:

    5-4-3-2-1 Muscle-ups (Scale: 15-12-9-6-3 pullups/ring dips – used blue band on dips – my right shoulder is bothering me)
    15-15-15-15-15 Double Unders (45 singles)
    15-15-15-15-15 Kettlebell Swings (50#)

    T = 13:26

  23. WU x 2
    practice double unders

    First time in the Express Class. I quite liked it πŸ™‚

    WOD
    5-4-3-2-1 jumping muscle ups
    15-15-15-15-15 double unders
    15-15-15-15-15 KBS @ 35#
    Time = 9:57
    Wow…what a grip killer!

    Jumping muscle ups were fun! Hopefully these will get me closer to a real muscle up some day soon πŸ˜€

    1. Lora you’ll get that MU soon, you have more than enough strength, it’ll just click one day and you’ll wonder why you haven’t been doing them all along. πŸ™‚

  24. WU x 1
    41 Burpees for Cheyenne Birthday
    hope you had a great day
    Strength: Deadlift x 3
    115, 125, 135, 135, 145

    WOD :
    scale – 15-12-9-6-3 jumping pull ups and paralette dips
    scale – 45-45-45-45-45 Single
    15-15-15-15-15 Kettlebell Swings 20#

    Time: 9:12
    cash out – back stretch

  25. WU x 1
    41 Burpees for Cheyenne Birthday
    Strength: Front squats x 5
    135, 155, 175, 185

    WOD :
    scale – 15-12-9-6-3 jumping pull ups and ring dips(yellow band)
    scale – 45-45-45-45-45 Single
    15-15-15-15-15 Kettlebell Swings 53#

    Time: 12:23 – screw up on my 2 & 3 set off my ring dips did 15,15

  26. WOD Rx’d: 11:11

    A few dicey muscle ups in there but made’r. It still feels like I have a ways to go to get back where I was.

  27. MOB

    WU x 2

    Strength: Push Jerk x5
    75- That’s all – Shoulder was not in it. Opted out for some stretching.

    15-12-9-6-3 Pull-ups/Dips
    15-15-15-15-15 double unders (all unbroken again – YES!)
    15-15-15-15-15 KBS @ 45#
    Time = 15:13

    Struggled a bit with the dips tonight but first WOD using a 45# KB w/ American Swing.

    Great job everyone!

  28. CFWU x 2

    Strength – Overhead Squat x 1
    80-95-110-110

    800m Run

    WOD
    15-12-9-6-3 Pullups/Pushups on Parallettes
    15-15-15-15-15 DUs
    15-15-15-15-15 KBS 53#

    Time: 11:52

  29. Strength push jerk x 1
    95-105-125-140-155 (PR)

    WOD
    5-4-3-2-1 Muscle-ups ( jumping)
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings (53#)
    Time: 9:11

    Went for a 5k jog on Sunday.Time 22:00 Last time I ran 5k was the wod in mid October, and I was completely wrecked after. This time I felt great. PR of 4 min and I know I could do it even faster next time.

  30. WU
    Strength: OHS 50-55-60-65-70

    WOD
    15-12-9-6-3 Jumping Pullups/Dips
    45-45-45-45-45 Singles
    15-15-15-15-15 KBS 25#
    Time; 12:30

    Thanks soooooo much for the B’day burpees today.

  31. WU x 2

    Shoulder press 5x 45-50-55-60 F (4 reps)

    15-12-9-6-3 jumping pull ups (6’6″ bar w 45# + 25#) / ring dips with med band
    15-15-15-15-15 DUs
    15-15-15-15-15 KBS 35#

    Time 13:14

    Good workout…disappointed that my practice DUs were better than during the WOD. Med band too easy, need to go down a band next time.
    Good job 5:45!!

  32. WU x 2

    Strength – Back Squat X 5
    105-115-125-135-145

    WOD – Scaled
    15-12-9-6-3 Jumping Pull Ups / Paralette Dips
    45-45-45-45-45 Singles
    15-15-15-15-15 KBS – 35#

    Time: 11:53

  33. WU x 2

    Dead lifts x 3
    135, 185, 235, 255, 265

    WOD
    Tweaked my shoulder again doing muscle ups prior to the WOD. As a result I was not able to do MU or Ring Dips. Tried a few pushups in the first round, however it was too painful so I bailed and moved on. After the 53lbs KB’s it felt fine so I continued with the scaled workout and combined the push ups from the first round that were skipped in to the second round unbroken. Tried a MU in the 4th and 5th round, however, my shoulder would have no part of it.

    Time= 13:30

  34. WUx2

    Strength – Push Press X5
    95-105-115-125-135

    WOD – Scaled
    5-4-3-2-1 Muscle-ups (2 small yellow bands)
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings (53#)

    Again, DU’s where the struggle. Happy I stuck to them tonight!

    Time –>14:29

    Great job 6:45 crew!

  35. Chris C
    WU x 2
    Strength – Shoulder Press – 65-75-85-95-110

    15-12-9-6-3 – Jumping Pull Ups (no band)
    15-12-9-6-3 – Dips
    45-45-45-45-45 – Singles
    15-15-15-15-15 – KBS (50#)
    Time: 13:28

    6 DU before WOD
    —————————————————————————————————-
    Sarah
    WU x 2
    Strength – Shoulder Press – 35-40-45-50-55

    15-12-9-6-3 – Jumping Pull ups (no band)
    15-12-9-6-3 – Dips
    45-45-45-45-45 – Singles
    15-15-15-15-15 – KBS (25#)
    Time: 11:48

    Amanda has advised us to post our results.. CC is not a computer guy so I need to post for both of us πŸ™‚

    1. I suppose you cook his supper each night cause he can’t cook to? Lol. Let him type one fingered!

  36. 1xmob
    2xWU

    Foam roll, lacrosse ball..
    Practice DU

    WOD
    5-4-3-2-1 MU
    15 DU
    15 KBS @53

    15:52 I was slow but excited to do this one Rx.. Feel like I’ve got that MU move now.. Actually the MU were the easy part of the WOD! Lol. Cause KBS were tough and I suck at DU!! Lol. Yes another ten minutes will do me good!!

    1. Also, thanks to Andrew for sitting there cheering for me, I believe he spent more time cheering than it took him to do the WOD.. Under 8? Awesome! Then 8 more minutes cheering! Lol

      1. Lol, look back for the last week, I’ve been using it to force myself into 10 minutes practice each day..

  37. WUx2

    Strength:Push Press
    5x 50-55-60-65-65
    Still stuck at 65… don’t want to go heavier until I do it proprely πŸ™‚

    WOD
    15-12-9-6-3 scale: Jumping Pull Ups and Ring Dips with blue band
    15-15-15-15-15 DU’s πŸ˜€
    15-15-15-15-15 Kettlebell Swings 25#

    11:24

    Fun Fun Fun πŸ™‚

  38. MOB
    WU X 2
    Deadlifts 5’s
    45-95-95-95-105-105

    15-12-9-6-3 – Jumping Pull Ups (7′ bar with 45+25 plate)
    15-12-9-6-3 – Ring (Purple band)
    15-15-15-15-15-Double-Singles
    15-15-15-15-15 – KBS (35#)

    Time: 14:23

    Wow that was a bear, but I still enjoyed it. First day back at deadlifts so used less than 50% of my PR and it was enough by the end of the WOD. Still glad to be improving and hoping I can start to really attack DU and box jumps soon. Betting it’ll be a slow start in the morning!

    Kevin is Hopper really July 28th? Only weekend I’m away all summer so hope I misread that date πŸ™

  39. WOD as RX’d
    11:43

    I normally plan better — I was just so excited for those MU’s – Did my first 5 unbroken, then when it came to 4- did them unbroken… BUT alas the KBS took their toll and I had lots of trouble getting JUST ONE MU in rounds 3-5…. hahhah Thats CF – Never underestimate!!!

    Have a great night everyone

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