November 8th, 2011

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

Be prepared for some creative modifications if you end up in a big class for this WOD.


8 Responses

  1. 8 hours AMRAP Continuous Passive Motion machine for max flex: 72 degrees 🙂 couldn’t resist, it’s been a week and felt like habit.
    Couple of people asked for the update, so here it is:

    Last Thursday had surgery to replace the PCL and Posterior Corner ligaments (3 ligaments total). Apparently the surgery went into a little overtime as they found some more damage to clean up. (yea, I made the right decision). The docs seemed happy that everything was accomplished, hopefully it’ll turn out well. I’m just sitting around being as careful as possible right now, guessing at whether things are good pains or bad pains :). But overall, from what I hear from other experiences I’m doing pretty darn well. Few paranoid thoughts, but I’m sure it’ll work itself out with patience.

    • I also attribute some great health, good mental strength, and strong healing to the nutriitonal upgrades I’ve gotten through CFS. I’ve really felt good. The only thing I’ve eaten since the surgery is real food (chicken/steak/apple/carrot/mixed veggies/almond butter/whole milk). I’ll come hope to come in next week or the following to start some highly modded fun.

      Oh, and I’m definitely sure all the crossfit strength has made ‘rolling around’ twice as easy. wahoo!

    • Glad to hear things are going well. Void those paranoid thoughts from your mind, they are something that I think everyone experiences after a knee surgery. Look forward to seeing you back in the gym in any capacity.

  2. 28:37 scaled –
    135# BB Overhead walk (should have done more…probably not all the way to 185#, but closer. Try heavier then you think you can…the movement is more easily supported then I thought). Did the rest as perscribed.
    This was a tough workout…and I am afraid of anything with the word “farmer” in it! BUY – when done (and under the 30:00 time cap 🙂 ), I felt great…and very accomplished.

    Another interesting CF variation…can’t wait to see whats next!

  3. 22:19 scaled
    145# oh bb walk
    20 WBS 20#
    140# farmer walk
    All 5 rounds

    Fun WOD but surprisingly difficult.

  4. 28:00 scaled as follows:

    5 rounds of:
    145 lb OH walk
    30 WBS w/ 20lb ball
    Farmers walk to mailbox and back with two 2pood KBs (140lbs)

    This workout was tough! It started out being about the shoulders but about half way through it switched to being all about grip!

  5. 27:54 scaled
    105# OH walk
    20# WB for 1 1/2 rounds went to 14# / 20 throws for 3 rounds
    rx’d the Farmer’s walk

    Interesting – but don’t mind if I never do this one again. Surprisingly hard to hold the bars by the 5th round w/ the balance and turning issues. The overhead carry was just mean – in my mind. I always need the workout on Wall Balls – but never my favorite. Found myself resting between sets more because stopping during the walks was very painful.

    Come on in and try it – it’s tough & different.

  6. 18:48
    (Scaled as follows – 85# BB OH walk, 20# WBS x 20 just under wood, 70# KB’s for total of 140#)

    Completed 5 rounds. The turn was “fun” on the OH walk. I liked these OH walks A LOT better than the waiter walk. Getting used to shooting the 20# ball – one of these days I’ll get it over the wood. Baby steps. Cool doing the workout in the parking lot – looked like we had a Strong Man competition going on.

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