Tuesday – WOD


Five rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between each round.

Post time to comments. Compare to 030309.

Joe's first muscle-up.

The walls of CFN witness another first - Joe gets a muscle-up.


25 Responses to Tuesday – WOD

  1. Tim V says:

    All right, so I also missed running the 5K yesterday. I did put in 5 miles in a kayak, though. I’m back on it tonight!

  2. K*Dawg says:

    2 mile(ish) jog – 16:34

    5 rounds of:
    20 pushups
    30 situps
    40 squats

    working with what i have up here!

  3. Megan says:

    First Barbara as prescribed. Last time 10-20-30-40 with blue band
    Splits: 5:59, 8:18, 8:46, 10:17, 9:16
    Wish they were all under ten
    Pushups continue to really hurt my times but I am happy to be able to do one of the worst wods without scaling 🙂

  4. Megan says:

    Oh and so I don’t have to add it up next time this comes up… Total time: 42:36

  5. arjuna says:

    total = whatever the above equalls

    I don’t know if its just me but my upper most butt crack is severely chaffed from the ab mat sit-ups. Does that happen to anyone else?

  6. Megan says:

    Yes arjuna this happens to numerous butts at cfn. I am not looking forward to the shower…

  7. Stephen says:


    Total: 23:15

    Total PR by 6:57 on the total time. But I still hate her.

  8. arjuna says:

    Alright I did the math

    total = 19:25

  9. dustin says:

    2:32, 2:38, 3:33, 4:30, 3:34 total = 16:47.Had to pulled a lance Armstrong on the last round. Now I feel sick

  10. Jason says:

    cf football
    push jerk 3,3,3,3,3
    185(f press)-165-175-175-175

    max rep hspux3 4/3/4

    5rnds 6×135# power snatch+ 10xbox jumps 24″

  11. Holly says:

    Hi made up Michael after being and still being sick. I decided to sweat it out, b/c resting was not working.

    24:08 (This is about 50 seconds worse than my last one)

  12. Joe says:

    This was done at the self-proclaimed “state of the art” fitness center in the DoubleTree hotel in Charlottesville, VA. For whatever reason I totally forgot about the whole rest for 3 minutes thing, and I did this straight through with a running clock.


    Also…Quote from the fitness center wall “At first sign of discomfort from exercise discontinue use of fitness center”

  13. Melissa H says:

    Yeah sadly for me Arjuna you are not alone. I’m glad the kids weren’t home yet when I showered…new vocab words for sure.

    I scaled:
    10 blue band pull ups
    20 knee push ups
    30 sit ups
    40 squats



  14. McNaughton says:

    Crossfit Total:

    BS: 385
    SP: 190
    DL: 426
    Total: 1001

    very happy.

  15. Kristen says:

    Sub ring row for pull up and back extension
    for push up (ie, avoid shoulders)

    Total 16:21

    Each round consistent @ 3 min + some change

  16. Andrea says:

    scaled to 10,20,30,40 and used the ring rows (since I SUCK at pull ups)
    time: 25:34 Again, happy that I finished 🙂

  17. Jim Stilg says:

    Many tremendous physical feats tonight…Mike breaks 1k at CFT and Glenn does Barbara in 15 minutes. Nice work guys.

    For me, I scaled Barbara: 10, 20, 30 hanging knee raises, 30:

    2:41/3:20/4:44/4:37/4:47 = 20:12

    Stephen, I expect to see the picture of my humongous left arm on flickr!

  18. Tim V says:

    So once again my IQ is called into question, as I opted for Barbara as Rx’d.

    6:53 – 9:16 – 10:50 (hand tore) – 9:31 (p*ssed off at hand tear) – 12:58 (out of gas from being p*ssed off at the hand tear).

    Grand total…49:27.

    Ain’t breathin’ fire yet, no sir.

  19. Andrew says:

    Scaled to 10-20-30-40
    2:33/2:31/2:49/3:06/3:34 = 14:33

    Pleased that all my pullups were unbroken. Pushups make me sad.

    Glenn’s Barbara was sick!

  20. Megs T says:

    Several Items:
    Barbara… i forget my totals they are in my notebook at the gym.
    I can’t believe how much my legs hurt!
    In the shower i was wondering how Jenna got her hands to heal so fast because mine always take so long!
    Thanks Steve for pushing me today.
    I would like to warn against anyone ever going dancing with Mike… he has a MEAN a$$ shake that would knock you on the floor!! oh and killer 1001 mike! congrats!
    And FINALLY- JOE, i’ve never met you but that’s hysterical…. we’d never get anything done if we stopped at discomfort!

  21. Siu says:

    Scaled pull ups to 10, everything else the same:
    5:00 + 5:29 + 6:01 + 6:11 + 5:43 = 28:24

  22. susan says:

    So about that butt sore….I have to admit I was giving Mark and Heather allot of grief about that. Now that I have my own small little sore spot, I bow to the pain.
    I did Barbara with 20 ring rows, 40 sit ups, 50 squats
    3:30, 3:28, 3:22, 3:08 2:56 Total: 16:24
    Thank you Brent for pushing me. He says it is good that my times kept going down!!!!!! I am the squat queen!!
    We may need another fan by mid July!!!! It was a bit warm.

  23. GregH says:

    the knees still jacked up and the docs say i’m not allowed to use my lower body yet. so i did a ring dip ladder beneath a guard tower by the barracks. 13 rounds and 12 dips for 103 total. followed immediately by 5 minute cumulative L-sit spanned over 12:06. it felt good to really break a sweat again.

  24. Glenn says:

    Lots of effort on everyone’s part.

    Mike [AKA “K1”] – all I can say is OUTSTANDING! (and a bit freaky)

    Arjuna, Megan & Melissa I’m with you in the Raw Ass Shower Howl (Barbara keeps kickin’ your butt well after she’s left the building!)

    2:47 / 2:52 / 3:06 / 3:31 / 3:13 = 15:29 (last 2 rounds broke the pull-ups and push-ups)

  25. arjuna smith says:

    Glen and Mike are beasts! My jaw dropped after seeing both totals. I’m coming for you both! Very slowly.

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