Friday, July 8, 2011

Posted by on Jul 7, 2011 in WOD | 28 comments

0 – 15 – Warm Up

15 – 30 – Goat Work/Skills (Double Unders/kipping/balance for pistols….)

WOD – “Hard-core!!!”

Tabata 8 rounds of each

  • Window Wipers (135/95, left right = 1 rep) (video here)
  • Barbell Roll Outs (same bar used, try to touch chest to floor. In/out = 1 rep) Use bar to roll out from your knees to a flat plank position. (video here)
  • Push up to a V-snap…do not use arms to roll yourself from one to other.
  • Kettlebell around the worlds (video here)

Total reps combined is your score.



  1. I’m highly confused about the Pushup/Vsnap transition without the use of arm….

  2. yeah me too….

  3. I think you just do a pushup and then lay on the floor, roll over and do a V snap.. maybe roll doing a superman hollow or whatever they are called to make sure you don’t use your arms? And obviously roll back over onto your stomach once the V snap is done.

    • That’s pretty much it. Do a push up, chest to ground. Arms out. Roll over. V snap. Arms straight. Roll to chest again. Push up.

  4. I thought we agreed last time these came out that the floor wipers were these:

    • Constantly varied – the beauty of CrossFit
      Have a good day Nick

  5. Window wipers are different

  6. floor wipers vs windshield wipers – my bad.

  7. Window wipers – I do not win at reading/writing.

  8. Around the worlds are awesome!

    • I want to try the ATW using the towel….looks fun

  9. sorry….that was me…stupid weird thing about the internet here at work that brings up others emails when I post…

    anyway, around the worlds are awesome!

  10. Almost as awesome as Jon’s work shoes

  11. Not NEARLY as awesome as Jon’s work shoes. On another note, my score was that I did a wod at 6am.

  12. Great to see Ben this morning. I estimated my count based on averages. This was an entertaining morning.

  13. off to take a picture of John overhead squatting at Work in his fancy work shoes.

  14. This looks like a fun workout – makes me sad that I am not in town today 🙁

  15. Don’t be sad Sue, you can get most of the benefit of this one at home. A broom handle will mostly do for window wipers, a towel (or a paper plate) on a smooth floor can work for the roll outs, and anything fairly small and 15-20 lbs can work for the around the worlds. If you google online tabata timer you’ll quickly find a timer that will run in most web browsers. If anything – this is a good day to be out of town.

  16. Yeah it WAS fun….for some reason we all ended up laughing our butts off at each other midway through it. I have no idea what I scored, I only know that around the worlds take it up a level!

    I worked on some pose running drills beforehand, running seems to cause me aches in my knees for several days after these days, I’ve been looking at ways to remedy it other than not run.

    Check it out, it’s good stuff.

  17. Core! YAY! =)

  18. PreWOD:
    Strict Chinups 5×5, Bodyweight @ 185lbs
    BWx5, +10×5, +20×5, +30×5, +40×5

    I haven’t done these in a long time so I don’t remember anything to compare it to but I’m pretty damn happy with 5 reps at +40lbs today!

    Wipers (90lbs): 9-9-8-6-7-7-7-8 = 61
    Rollouts (90lbs): 4-4-4-4-4-4-4-4 = 32
    PU/VSnaps: 2.5-2.5-2.5-2.5-2.5-3-3.5-3.5 = 22.5
    ATW (35lb): 10-10-10-10-11-11-11-11 = 84

    TOTAL: 199.5 …. damn, so close to 200!! 😀

    Yes, I counted half reps on the Pushup/V-Snaps…those are brutal….watch out evening crews!!

  19. Greg, of course you would know what you got for each set. Now did you count window wipers as left right equals 1 rep or two? Morning crew counted it as 1 rep

  20. Of course I know what I got! It’s my M.O.

    I counted left/right as 2…so that’s 169 if I count it that way.

    • It’s great that he has the focus to keep track of score. More of us should work on that skill.
      I know I could use more focus lately

  21. As per Nick’s suggestion, I tried this one at home. I used a dowel for the wipers (which I probably would have done at the gym), a paper plate sliding on the floor for the roll outs, and a bag with 20lb of weight in it for the round the worlds.

    Wipers: 4.5-4-4.5-4-5-5.5-5.5-5.5=38.5
    Roll outs:6-6-7-6-6-7-6-6=50
    PU/V snaps:3-3-3-3-3-3-3-3=24


  22. Warm up today was interesting – was practicing trying Double unders – have not got the wrist part to move fast enough – that is what I need to practice.
    The interesting part was Mike asking if I wanted to help MP with some mobility (torture). After some stretching her face was nice a purple – she is feeling the burn tonite.
    Wipers 80lbs – 4-4-4-4-4-3-3-4 = 30 (last time used a dowel)
    Rollouts – 3-3-3-3-3-2-3-3 = 23
    PU/Vsnaps – 2.5-2.5-3-3-2.5-3-2.5-3 = 22
    RTW 35lb – 11-12-12-11-11-9-11-12 = 89

    Total = 164

  23. Well another lonley 5 o’clocker for Beverly. Ben was in for a bit (and gave me some good pointers on DU- Thanks) but had already done the WOD in the am, so I was flyin’ solo.

    WOD = 132… pretty frigin’ good score seeing they were all new movements that my body was yelling at me for haha Totally could have gone faster with the RTWs, but none the less, I’m still pretty happy with my score.

    I had *fun* with this one, and I can really feel it today =)

  24. Now I sure know how a torture vicim on the rack felt like.. :(.I could not breathe when my ribcage got stretched by Mike and Chris and all Mike could comment on was how purple my face got….lol. :)WOD score=no idea..just survived…This is the hardest WOD I have done so far..Scaled down to four rounds..We had to modify wipers and just leg lifts…did barbell rollouts (really worked my hips for some reason)…Modified push ups to elbow plank and no v snap due to rollout medically unsound at this moment…around the world was fun…did 4 rested for one and did another 3 just for the hell of it