FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Thursdays @ 8am (new time!) & 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#131 Tue/Thur starts TODAY SOLD OUT!
#132 Mon/Thur @ 6am, starts June 28 (4 slots left)
#133 Mon/Wed @ 6:30pm, starts June 28 (4 slots left)
#134 Mon/Thur @ 7am, starts Tues., July 6 (due to holiday weekend)
#135 Tue/Thur @ 7:30pm, starts July 6 (4 slots left)
#136 Mon/Wed @ 7:30pm, starts July 12 (4 slots left)

Tuesday 100622
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Post time to comments.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
“Stop thinking of scaling as something to keep Grandma in the game.”
Primal eating, modern perspective
Weightlifting gains bring pains, too
Out with the Vibrams, in with the Soft Stars


  • Leslie

    Hi everyone! My show opens tonight! I miss you guys a lot. Doing crossfit wods here in West Virginia right along with you all!

  • Josh R

    Hey guys – I was wondering if anyone had any thoughts to share with me, re: when to come back from a head cold, and how hard to hit it.
    I’ve been out over a week now with a fairly harsh cold. I used to get sick all the time after working out, but this is the first time I’ve been sick since starting Crossfit last September.
    I’ve been itching to get back into it, and I think I’m mostly recovered, but I am still a little congested, being winded makes me cough a lung up, etc.
    So, I intend to come in tonight, but…should I even try this WOD, even scaled? I was thinking maybe do something strength-based, like Saturday’s OHS… or maybe just a different, easier metcon? Or, maybe just skip it altogether and wait a few more days?
    BTW, I googled this and read the mainsite forums, but I certainly wouldn’t pass up any sage advise from anyone here.

  • Carlos

    Josh, in my limited experience, working out hard makes the cold go away even faster, maybe because of the rise in body temperature. Also, after the first two or three days, one isn’t contagious. For these reasons, I take the first two or three days off, then come back, even if I’m not feeling 100% yet, and even to a WOD like this.

  • Other Grace

    Oh, goody. This WOD won’t be painful at all, seeing as my legs hardly work after yesterday’s WOD 😉 (16:02, 33# for the 1st round and 22# for rounds 2-5 … rested way too much during burpees).
    Josh – I follow the neck rule (not sure if it’s medically sound at all – can’t even remember where I read it, but it works for me). If the cold is neck up (head / nose / ears), I think working out is fine. If the cold is neck down (chest congestion / body aches), working out is off-limits.

  • Simon P

    52:34 – sub 15 x jumping rope pullups

  • I agree with the advice so far, especially the notion of waiting until you’re no longer contagious to come into the gym!
    If you’re not sure if you’re ready for a full-fledged WOD, why not try doing a short, basic met-con at home, or even just the “CF Warmup” of Samson stretch, air squats, push-ups, pull-ups, sit-ups and back extensions and see how you feel. If the warm-up feels like a workout, stay home another day!
    My twist on the advice so far is to make sure you’re doing the two most important things you can do to get rid of the cold fast:
    1)SLEEP and REST as much as possible. I’d state this 100 times over if it’d get people to listen. When you are sick, sleep IS medicine–literally.
    2) Eat and drink appropriately: STRICT paleo (even if you usually don’t do paleo) and lots of water/seltzer (if water bores you)/herbal tea/broth for liquids (i.e., no caffeine). DO NOT drink orange juice and even avoid excessive fruit intake. Get your vitamin C from broccoli and other veggies that contain it. Sugar feeds a cold, even if that sugar is natural. If you can swing it, have some homemade chicken soup that has as much garlic as you can stand and no noodles/starches in it. Bonus points if it was made for you with love.

  • mike r

    gonna do this one in central park… anyone know the towel pull up sub for rope climb??
    15 foot rope climb, 5 ascents = how many towel pull ups??

  • Jeff
  • Lenny

    Squat 3×10 205×20, 225×10, 235×10
    Front squat 5×5 135×5. 155×5, 175×5, 195×5, 205×5
    hip ext/GHD sit ups 50/50 4:23

  • Simon P

    I am totally wiped out from that wod this morning. And now I realize that I only did 1/5th of the of the pullups…

  • MC

    Ran 5k (26:35)… This is the best 5k time I have run as an adult and felt really good afterward. Knocked the smile off my face with:
    100 push-ups
    100 sit-ups
    100 squats
    (did not time but did with minimal stopping)

  • Derrick

    52:51 – 5 rounds: 800m, 40 jumping single ring pullups, 50 pushups. great workout, especially following yesterday’s wod…

  • Cathy

    4 rounds
    20 walking lunges 26lb each hand
    plank holds 45 sec each side
    For time
    400m run
    30 front squats 65lb
    30 24″ box jump
    400m run
    13:50 sec
    did yesterday’s invictus too…just as icky as today’s

  • Grace

    54:06 – subbed 40 jumping single ring pullups

  • Mike Mishik

    AMRAP in 3 minutes. Take a 1 minute rest. Complete 5 times.
    3 Power Cleans 155 lbs
    6 Push Ups
    9 Knees-To-Elbows
    4 rounds
    3 + 2 k2e
    2+7 k2e
    2 + 2 k2e

  • Steve S.

    CFFB WoD:
    11 rounds + 3 cleans + 6 pushups

  • Matt D

    20 ring pullup sub

  • Mike K

    OHS doubles – 135, 155, 175, 155, 155, 155, 155, 165
    Haven’t done these in a while, so kept them somewhat light.
    4 rounds even
    2 + 7 k2e
    2 + 6 kte
    2 + 1 k2e
    2 + 3 pc
    total 12 rounds + 12pc, 18 psu, & 14 k2e
    k2e’s started to suck pretty fast

  • Mike Mishik

    Did some 3x deads with dave before hand…225 – 275-295-315-325

  • Other Grace

    53:19 – 5 rounds of 800m, 40 jumpimg single ring pullups, and 30-25-30-25-30 strict pushups. Form on pushups at the end was questionable.