“Chili Powder”

Warm-up
5 Rope Climbs
50 Sit-ups

Down the ladder and back up. (50-40-30….1 then 1-2-3….50)

50 Squats
40 Ball Slams (20)
30 Decline Push-ups, Feet elevated (24")
20 Pull-ups
10 HSPU
  9  Burpees
  8  KB Swings (70)(53)
  7  Burpees
  6  OHS (135)(95)
  5  Burpees
  4  Muscle-ups
  3  Burpees
  2  Reverse Wall Ascents*
  1  Burpee

 * Start in the push-up position with the soles of your feet against the wall.  The start walking up the wall "backwards" as you push yourself up the wall. Finish in the handstand position with your chest touching the wall then walk back down and out to the start position.

Post results to comments.

 

 

 


50 Responses to ““Chili Powder””

  1. Lingo

    I always KNEW Jim stayed awake at night to think of ways to torture us, but now I have proof. Looking forward to this one at 8:30.

  2. Billdozer

    32:10(RX-2nd rd 1 abmat) Shoulders just couldn’t take anymore on the last set of HSPU’s, but a good battle with Juan up to that point. My eyes still have not adjusted from Junior’s shirt, it was like looking into the sun.

  3. Jim

    45:21 RX. Pretty significant RX for me; 135 OHS is nasty.
    Lingo, I lay awake at night thinking of ways to TORTURE MYSELF. You just volunteer to join in the fun….;)
    Great work pacemakers…all 20 of you!

  4. SpeedyJ

    26:45(1abmat, PU/RD)..hit a couple HSPU without mat but then lost final depth. Huge group this am – great job everyone. Fun to start the WOD with you Jamie…we will get that rope!

  5. Nisha

    32:42 (35KB, 10BS, 1/2 band, 65#, PU/BARD, 1.5 abmat)
    Wasn’t looking forward to this one when my alarm went off at 4:30a but it turned out to be really fun…lots of scaling but managed to keep moving the whole time 🙂

  6. Junior

    36:29 (1-2abmat, PU/RD) Fun WOD. Took way too long on the muscle up scale, but did ring dips without a band! Yes, Janet we will get that rope climb!
    Billy, I just wanted to make sure you could find me at all times today! 🙂 Mission accomplished!

  7. Ramrod

    Frustrating time of 28:38 rx
    Still gaining strength back in my biceps from max pullups. Failed on muscle ups a few times, had to do singles, broke up my pullups, very frustrated to say the least

  8. Special K

    34 vs 36:58…can’t recall (too much scaling to torture myself further by typing…)
    Frustrated with push ups in general, I just can’t seem to break through that wall…this was a tough WOD, made it a little rougher with a lonely 2-some, but I’m always happy to be tortured with you triple b. Thanks for hanging out Fam and Disco. As always thanks for the push Coach D.

  9. Alice S

    33:40??? SCALED
    Really doubt myself of making it thru this WOD!!! But the energy in the box kept me going…and we all did!!! … Great job thundercats!!!!
    As always thanks Coach G!!!

  10. Court P

    I’m looking forward to this! There will be a few firsts for me in today’s WOD, can’t wait to see how it goes.

  11. Black'n'Blue/Triple B

    39:35 (SO MUCH SCALING)
    Good times this morning with Special K and Coach Ramrod! Ha. Thanks for sticking around Fam and Disco, y’all are awesome. Shoulders are currently on fire. Sweet.

  12. mario c

    mario c
    warm up: 2 rope climbs and 50 crunches.
    18:20 SIBAR this way:
    Just went down the ladder:
    10 Squats; 10 Ball Slams (12); 10 regular push ups; 10 Pull-ups – green band;
    10 regular push ups; 8 KB Swings (18); 6 OHS (35); (band pullups and ring dips).

  13. Easy Rider (aka Robert Hammond)

    44:15 (PU/dips, 3 pike HSPU)
    OHS challenging. Last week, MUs were easy, today, it wasn’t happening. Shoulders feel fried. Love the WOD, despite the humbling nature of it. Great programming.

  14. Silverback

    29:40 (Rx, but scaled MUs)
    Pretty packed at noon. Big push from several athletes. Kenny, way to go tackling this WOD 2x in 3 hours.

  15. T.I.

    Thank you father….
    8:30 AM: 31:27 (Scaled MU’s)
    12:00 PM: 32:22 (Scaled MU’s)
    Not sure what I was thinking doing it again but I had fun doing it. I think I’ll sleep well tonight! Awesome job to all on the handstand walk. Aida, you made that look way to easy.

  16. DirtyD

    wanted to do 0930 but I was still ‘sleep!
    thanks for posting everyone. makes me less lonely in my fear and dread as I look forward to 4pm.

  17. FPR

    Grace…thank you!! I love it! Next time I’ll try for 60m. Thanks to crossfit it looks effortless as it was 25 yrs ago…haha
    28:26 (3 MU, 5 scaled)…after WOD MU work…got 1 more!! Finally getting the kipping part, but shoulders couldn’t take it during the WOD.
    TI, you’re crazy doing this twice

  18. FPR

    You’re welcome Fam…
    And thanks Billy for the pointers on the MU, even though it wasn’t happening today!
    and as always…awesome 830 class!

  19. Ralph/SLIM

    36:28? (scaled)
    Shoulders and arms are still recovering from last week’s torture. This is a good one though. Fun 0830 crowd.

  20. chrissy c

    34:37 – Can you say SCALED!!!
    Warm up: 3 rope climbs/50 sit ups
    (12#BS/Regular Push Ups/10 Pike-ish instead of HSPU 1st round/26#KB/55#OHS/ pullups/paralette dip substitute for MuscleUps/Reverse wall ascents-Chest did NOT touch the wall/regular push ups instead of HSPU 2nd round)
    Follow all that?!?! 🙂

  21. DirtyD

    39:23 scaled with a capital S
    initially thought I would give myself 36min cutoff but got lost in the pure joy of it all.
    fun with the 4pm-ers

  22. Disco D Nicole

    30:42???? I think…..
    ( too much to list the scaled)
    Thanks, Billy for pushing me on the wall Ascents
    Kennny what the……….. Two times?

  23. chrissy c

    And my squats too, Jim – don’t forget them!

  24. The Force (Kendra)

    Scaling……Let me count the ways. 10# med ball, thin purple band for pull ups and ring dips, 2 abmats, 40# kb, 65# OHS. Welcome back to me. 35:10. Thanks for the push Tammy. 800 m run afterwards to shake the legs out. Jim, another good one – thank you.

  25. The Nomad

    39:42 – (95#OHS, MU’s-Pull Ups/Ring Dips)
    Thanks for the push at the end Grace!

  26. Barbella

    33:12 can’t remember all the scales…what a great reminder of all the work/improvement/milestones to work towards! Keeps me coming back! Let’s go!!
    FPR — LOVED the VIDEO girl!!
    And Happy Belated B-Day to 2 awesome chickies!
    *Got 2 rope climbs today!! (my first ever) & a nice little burn.

  27. TC

    Jen C. you may want to ice that when you get home!! I didnt mean to laugh but the look of shock in your face caught me off guard!!
    29.55 (2 abmats on HSPU the first round and pike push ups on the second, jumping muscle ups) I think next time we will take the rings a little higher. Nice work 5pm!!

  28. The situation

    Forgot my time but i know it was under 45 mins…thanks G for the push and to the guys that gave me encouragement, I hit the wall hard close to the end…I almost puke, nevertheless, I’m Glad I did this one…here I scaled this work out…55#kb,75#OHS,4 Sets regular RingDips and 4 sets of boxRingdips,10 reg HSPU and 10 1 Abmat…..shoulder was very tired after….nuff said

  29. G

    35:51 (20″ box decline Push-ups, Scaled MUs to Ring Pull-ups & Ring Dips after 4 failed attempts on Jumping MUS to keep moving)
    Consecutive 20 pull-ups each time, HSPU as rx’d and 95# OHS felt good….this weekend’s massage helped!
    Great energy working out with the 5pmrs! Always great pacing with TC, The Nomad and Bill G, to mention a few!

  30. G

    Welcome Michael Rossi!
    Great to see B-Jules, TimboSlice, The Force, Tyler, Young Blood, Melanie, Sniper Josh, Lloyd, BRev, Gina, HTB, Kathy, 007, Contra, G2 and Robert F back in action!
    Milestones on rope climbers today:
    Barbella, Tank, Junior, Tyler, Lingo, Nisha, Penelope, to mention some…..
    @NChurch, I was blinded by Junior’s neon pink shirt as well. We’ll take a photo next time she wears it, if the flash can handle it.
    @Special K, your time was 34:58
    @Alice, your OHS is looking pretty good nowadays!
    @TI, two times??? you’re crrrazy!!
    @FPR, the music fits your personality =). Isn’t kalimba a carribean musical instrument?
    @Fam, way to fight through it! We both knew you just had to work through it mentally.
    @Nomad and @The Situation
    Way to win the battle!
    Jen C, whatever it is per TC’s post….hope you apply ice tonight.
    Packed classes all day except for the 930 group.
    Great job guys!!!!

  31. OMG (Summer)

    36:50( 44#,75#,2 abmats, scaled MU). Thanks G for making me use the 44#KB and the 75# for OHS. I had fun with the 6pm class.

  32. Babs

    Nice to see all the new faces (Welcome) and old tonight.
    26:27 (10#slamball, 18″box, 2″band, 15#DB press,26#KB, 35#OHS, scaled MU)

  33. B Jules

    Ha ha Jen C!! That did look like it hurt. Between me getting it on pullups and you on ring dips, those bands were beating us up tonight.
    34:16 Scaled a lot…My vision started blurring really bad towards the start of the ascending and the vein behind my eye was hurting, which caused me to scale additionally.

  34. Andrea aka Genie

    40:05 (20#slamball, 1Abm 1st round – 2 on the 2nd, 44#kb, 45#OHS, Scaled MU)
    Thanks Summer for just bringing me your weights! I used them! Have to still work on the OHS!! I think Billy would have spit his dip at me if he had some when he saw my 45#! LOL!!! That was a tough one, but great one!! Summer, have to say your awesome on your OHS!! As 2 Live Crew would say: “Get, get, get it girl!!” B4 most of you all’s time!!

  35. Andrea aka Genie

    40:05 (20#slamball, 1Abm 1st round – 2 on the 2nd, 44#kb, 45#OHS, Scaled MU)
    Thanks Summer for just bringing me your weights! I used them! Have to still work on the OHS!! I think Billy would have spit his dip at me if he had some when he saw my 45#! LOL!!! That was a tough one, but great one!! Summer, have to say your awesome on your OHS!! As 2 Live Crew would say: “Get, get, get it girl!!” B4 most of you all’s time!!

  36. Kaylynn

    31:41 (10#sb, grn bnd, 26#kb, 35#OHS, pike). OHS aside, I really enjoyed this one.

  37. Coach Luther

    26:30
    Scaled Madness:
    Ball Slams -> Russian Ball Slams???
    Pull Ups -> Ring Rows
    HSPUs -> CFPUs
    KBSs -> Russian KBSs (53#)
    OHSs -> 1 rd Back Squats, 1 rd of 1 arm overhead KB Squats (53#)
    MUs -> 3RRs/3BARDs
    Take that chief!!! I think I set a new record for scaling/alternate movements. I may have even invented some new movements, but necessity is the mother of invention.

  38. G

    @OMG, we both knew you could tackle those 🙂
    Good job ladies!!

  39. Jen C

    34:26 (12# slam ball, 20″ box, 40# kb, 2abmats, 75# ohs, MU scale PU/BARD, and a partridge in a pear tree!)
    @ Julia – the bands were gunning for us tonight!
    @ TC – no ice needed but I think from the look on my face you could tell that was not fun. Glad I could provide some entertainment!
    @ Grace – let’s just say on ring dips the band decided it wanted to meet “the girls” in a rather fast and furious way. Felt like sand paper…OUCH!

  40. Teach

    Sorry I missed this one! I needed one more day to recover from a weekend of staying up late with 18 high school girls 🙂 I’m sonnot cut out for that anymore!!!!

  41. Teach

    That should say “so not”
    I’m crappy at typing on an iPad….

  42. Andrea aka Genie

    40:05 (20#slamball, 1Abm 1st round – 2 on the 2nd, 44#kb, 45#OHS, Scaled MU)
    Thanks Summer for just bringing me your weights! I used them! Have to still work on the OHS!! I think Billy would have spit his dip at me if he had some when he saw my 45#! LOL!!! That was a tough one, but great one!! Summer, have to say your awesome on your OHS!! As 2 Live Crew would say: “Get, get, get it girl!!” B4 most of you all’s time!!

  43. Bobo

    forgot to post last night.
    40:36 RX.
    six full extension mu’s.
    Didn’t think i was going to finish this one. Many thanks to the tmacs, kendra, and G for keeping me going. ohs and hspu crushed me on this one. pretty much failed two or three times for every successful rep.
    was about to scale to an abmat or two on the hspu when i somehow figured out how to kip on them. got the last five that way.
    sorry everyone for all the grunting screaming and cussing.

  44. Courtney P

    38?:49 (I need to start utilizing the post-it notes for time/weight).
    My first rope climb!
    Scaled:
    Ball Slams (#10)
    Regular Push-ups
    Pull-ups (blk band assist)
    Pike PUs
    KB Swings (#44?)
    OHS (#65/#45)
    Muscle-ups (scaled: blk band assist/parallettes)

  45. Courtney P

    38?:49 (I need to start utilizing the post-it notes for time/weight).
    My first rope climb!
    Scaled:
    Ball Slams (#10)
    Regular Push-ups
    Pull-ups (blk band assist)
    Pike PUs
    KB Swings (#44?)
    OHS (#65/#45)
    Muscle-ups (scaled: blk band assist/parallettes)