Wed, Dec 1 @ 6:30pm
Sat, Dec 4 @ 10am
#169 @6:30pm: Nov 30; Dec 2,7,9,14,16 (2 slots left)
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#173 @7:00am: Dec 21,23,28,30; Jan 4,6

Tuesday 101130
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
Post time to comments.

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.
Visiting Coach C.J. Martin, Sat, Dec 11, 9-11am (10 slots left)
A stale food fight / Does food safety bill give FDA too much or too little power?
Being stronger makes everything in life easier
8 herbs and spices you should get to know
The key to longevity
Noble rot


  • Click here for scaling options from Brand X:
    Also, be advised that your coach will alter the workout to suit our equipment/space constraints.

  • Hari

    The sub for a 15-foot rope climb is 15 towel pull-ups (or jumping towel pull-ups). Bring a hand towel you can drape over the bar to simulate a rope. This exercise will stress your grip, as would rope climbs.
    The high-rep back squats with a moderate weight will be difficult. Scale intelligently. (Women’s RX’d is 65 lbs). I suggest you scale to 1/3 or less of your 1 Rep Max, so if you can’t back squat 285 for men or 195 for women, drop it down. That many air squats would take a toll. For most people, an empty bar will be more than enough weight.
    The barbell farmers carry will also test your grip. There are plenty of reasonable subs, including dumbbells and kettlebells.
    New Hero WODs’s are always brutal, and this one will be no exception. Good luck!

  • Sam

    That’s a lot of squats, so I can squat about 245, should i scale to 65 pound squats, I am really excited about this one.
    Rip Thompson

  • This one was rough. Scaled weight and did 7 rounds. 29:12

  • Jason L

    32:08 7 rounds scaled to 2 rope climbs from sitting, #95 back squats, #95 barbell farmers carry

  • Steve S.

    Snatch – (125#; 135#; 145#)x3
    Jerk – doubles to 185#
    Snatch Push Press – 155#x3; 165#x3; 165#x3
    3 rounds:
    10 GHD Sit-ups
    20 plate twists, 45# plate

  • jenn

    37:18 (sub 15 jumping ring pull-ups, 65#, 65#) This was a doozy.

  • Kurt

    If anyone is interested in a free TV, let me know.
    Diaganol screen size: 21″
    Height: 18″, Width: 19″, Depth: 20″
    I am located just south of prospect park, but can swing by your house with it if you live in brooklyn. I am also close to the Q train if you want to bring it back to Manhattan. Let me know by email at kurt dot tullar at gmail dot com.

  • Eric

    Yesterday night, did Tabata workout from Sunday:
    PU (10lbs, then unweighted)-2
    Squats with 45lb plate-10
    Ring dips (unweighted)-2
    DL (165lbs)-6

  • Jason W

    long time listener, first time caller.
    40:15 (15 ring pull-ups, 95#, 95#)
    tip of the day: use bars with a center knurling for the farmers walk to help you find the balance point.

  • Jai

    Welcome, Jason!
    For those interested, Tim Ferriss interview in Wired on his experiments on his own body for peak performance:
    And, also in Wired, studying cadavers for clues to ligament injuries:

  • Emerson

    Has anyone read this journal article: ? It sounds like a great way to combine consistent strength gains with Crossfit WODs. I’m out of town until January, but would anyone be interested in trying the program out for a few weeks? If anyone else has experience with this kind of programming I’d be interested in hearing your thoughts.

  • Mike Mishik

    5 rounds rx’d: 19:02

  • keller

    did some deadlifts, worked up to 5x 275#, then
    amrap 15 minutes:
    10 True Push Ups
    10 Supine Ring Pull Ups
    Shuttle Run – 40 yards (sub 15 double unders)
    9 rounds

  • Eric

    When they told me this would be capped at 30 minutes, that became my goal.
    Scaled-jumping pullups, 65# Squat, 2 pood KB for carry.

  • Jay

    Got exactly 8 rounds in the 30 minutes allowed.
    Jumping ring pullups, 55# squats, 95# barbell or 2 poor KB on the farmers carries