It’s not just because the Romaleo is the greatest shoe ever made, or because they’re the brand of Michael Jordan and Charles Barkley. It’s stuff like this.


Now officially ranked number one in the world creeper rankings: The Face of Fitness.


WOD 120803:


1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.


4 rounds for time of:

6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#


1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Strict T2B – rest 60 sec.

78 thoughts on “120803

  1. Nike means victory in Greek. I’m sure other brands have some good stuff, but I fuckin love winning.

    Go Nike. Praise Romaleos

  2. Strength
    1a) 10X2 Banded Deadlifts
    1b) 5X5 Incline Bench Press – 85kg

    4 rounds for time of:
    6 Muscle-Ups
    6 Box Jumps 36/30″
    24 OHS 65/45#

    1a) 3X20 “Strict” GH Raise – ishh 🙂
    1b) 3X10 Strict T2B
    1c) 3×10 Ring Dips
    1d) 3×20 Ab-mat sit ups

    2a) 5×6 DB Bench press 35kg
    2b) 5×25 B-sit ups

  3. Im guessing C2B is probably the best sub for MU’s? I havent quite gotten it down yet, im bout to build a bar in my back yard to practice all things bar and ring!!!

    • Lack if practice has left me with the same MU limitation (getting v. close to having them though). Here’s the outlawcrossfit.com version of today’s conditioning:

      6 Box Jumps 36/28″
      12 C2B Pullups
      24 OHS 65/45#

      • Thanks man.. I am getting close as well, i feel i can get enough height, on a good pull i can get the bar below my chest, i just havent got the turnover down yet… Ill do the one from OutlawCrossfit as well.

  4. Strength:
    1a) 100Kg
    1b) 70-72.5-70-67.5-67.5Kg

    22:08 – MU slowest part by far, well out of the groove

    1a) Done
    1b) 6-11-12


  5. Strength
    1. 245 + Green Band
    2. 195, 195, 195, 195, 195


    Felt pretty good here. Might have been able to get it under 13:00 but I ate it on my first attempt at my final box jump.

    1a. 20, 20, 20
    1b. 15, 11, 11

  6. Banded deadlifts done off 230kg max
    Incline bench 80, 87.5, 92.5, 95, 95kg

    Conditioning 11:55
    MU – ub, 3/2/1, 2/2/1/1, 3/2/1
    Ohs – all ub

    Mfs – 245

  7. STR
    a) 215 + Red and Purple
    b) 155, 165, 170, 175, 180 (oddly felt MUCH better over last week)


    a) did about 20, first time really doing “true” GH Raises
    b) 8,7,11


    1a) 225+chain
    1b) 135-135-155-155-155

    1a) rx
    1b) 12-12-11

    1) 10:45

  9. Strength
    1a accommodating resistance deadlift)10×2 @ 315#+blue bands
    1b incline bench press) 5×5 @ 295# all sets done on one huge breath to stay solid.

    conditioning 15:22 rx

    3×20 strict glute ham raise done
    3x max effort strict t2b, 10, 8, 10

  10. Strength.
    1A – 235#
    1B – 145,165,180,180,180

    9:20 RX

    Met pukie after..

    3 x 20 Good mornings – 75#
    3 x 15 Strict toes 2 bar.

  11. Strength
    1a 205+ 1.5 inch
    1b 135 155 165 165 165


    3 by 20
    6 7 10

  12. Strength:
    1a) 235(61%)+23% bands-Taped off red mini bands, going to buy some more to hit these %’s
    1b) 150, 150, 150, 155(4), 135

    Conditioning- Subbed 6 pull ups/ 6 ring dips-still don’t have anywhere to hang rings high enough for MU’s-30″ box

    3xME sit ups


  13. 1A deadlifts @155 with purple band and 4 wraps
    1B bench @105
    Cond- 14:37 rx
    Midline 1a- i need some help! Had to do negatives and only 10 reps before cramping and feeling like someone was dissecting out my hammies with a butterknife! Thanks for pointing out a major deficiency!

  14. Str
    1a – based off 415
    1b – 210

    Cnd – 8:44 rx

    1a) done – fuck my hamstrings.
    1b) 12-12-12

  15. Strength:
    a) 185+red band/purple band
    b) 135-135-135-135-145

    2 rounds + 3 MU in 9 mins (ran low on time)

    a) two rounds
    b) 15-16

    MFS – 2/4/2

  16. Strength done 160kg no bands with 75kg bench B/W
    Conditioning was a terrible 17:47. Cannot get the MU without a false grip
    Midline 30×20 GH raises
    12/12/10 strict T2B

    Need to work on few things!

  17. Shit!!! That Metcon was some good shit… I need to work on OHS alittle more, not near as efficient at them as i should be…

    1a.) 235 with purple bands.. Need to come up with something better than standing on the bands lol.
    1b.) 130 on all sets.. Oh how i suck at incline bench, all sets felt fairly easy though.

    Did the conditioning for OutlawCF.com cause i aint got MU’s down yet.
    4 rounds for time
    -6 36inch box jumps
    -12 C2B Pullups
    -24 OHS 65lbs

    Done Rx’d at 13:27


    3×20 GHR.. Done
    T2B’s were hurting my shoulders for some reason so just did 2 sets of 10

  18. Strength

    1a) 10X2 Deadlifts @ 100 kg/220 lbs ( no bands available today)
    1b) 5X5 Incline Bench Press (30˚) @ 50 kg/110 lbs


    1a) 3X20 Good mornings @ 35 kg/77 lbs
    1b) 3X10 Strict T2B

    Behind with a few WODs (been on vacation) – will catch up in the weekend.

  19. Strength

    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.
    1b) 5X5 Incline Bench Press (30-35?) – heavier than last week, rest 2 plus minutes.

    1a- 225×2,245×8, all with blue band.
    2b- 185,205,215,225,225


    4 rounds for time of:

    6 Muscle-Ups
    6 Box Jumps 36/30?
    24 OHS 65/45#

    -13:36 Rx’d. I wanted most of this unbroken and ended up taking huge breaks in betwen sets. Two sets of MU’s unbroken then had to adjust the ring which was slipping on the third set. Probably would have broke anyway. All squats unbroken but overall this killed me.


    1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
    1b) 3XME Strict T2B – rest 60 sec.


  20. 1a: No band-gear, so did 10×2@80%=355#
    1b: No bench so skipped.

    Cond: 14:54 Rx – Got the first 6 MU unbroken – new PR!

    Then ran out of time.

    Felt better today than I have in days!

    1/1/3(hip flexors!)

  21. Deadlift
    – 10×2 @ 126kg with green bands
    Incline Bench – dont own a bench, subbed 5×5 4″ deficit HSPU

    – 12:38


  22. Strength: deads @225 plus black bands
    Incline bench press @165
    14:42 had to do singles last round on MUs
    1a) done
    B) 15/16/14

  23. 1a) 115kg + 62kg band tension
    1b) 85kg, 85, 87.5, 90 PR, 90

    13:21. Muscle ups harder than normal.

    1a) Done
    1b) 14, 12, 13

  24. Strength

    1a) 275lb with a heavy band wrapped twice around the middle and anchored to my feet. Probably not a good idea, but the only option I have…

    1b) 210, 210, 210, 210(4), 210


    4 rounds for time of:

    6 Muscle-Ups
    6 Box Jumps 33″ (as high as I can go without hitting my shoulders on the basement trusses)
    24 OHS 65#

    Time: 14:34


  25. Crowdand Rudy,
    I’m setting up the new garage digs but I’ve only got room for a pullup bar or rings for muscleups. Any suggestions? Gym won’t work the outlaw way for fear of becoming more awesome.

    • get your cert, and talk to the owner about letting you workout on your own, in return, offer to help out with events, and if a coach needs a shift covered.

    • If you pay a gym money and they don’t let you do the programming of your choosing, find a new gym. Plain and simple.

  26. strength
    dead 245 standing on blue band felt I started to lose speed when I changed my grip
    bench 185 185 185 195 205

    conditioning no access to rings today for muscle ups
    did 6x hill sprints 30seconds with 2 min rest

    Good start to my work week.

  27. Strength:

    1a. Subbed 205# snatch pulls — need to work load sequencing every opportunity I get
    1b. 150#


    Outlawcrossfit.com style @ 10.34 — first box jumps since meniscus tear 12 weeks ago; felt ok.


    1a. Done
    1b. 13, 10, 9

  28. Started with a light snatch technique work up to 75kg

    used 150kg plus purple band looped 4 times, standing on it
    subbed light split jerks for technique (i am leaving town tomorrow and have a meet aug 11, that’s why I did that)

    conditioning: 12:10

    Midline: done.

  29. 1a) did normal deadlifts. Worked up to 300#
    1b) did normal bench press. No way to do incline.
    185, 200, 205 for the rest of the sets

    Had to use a 30 inch box, but I don’t think I would have been able to use a 36 inch box anyway. My hops aren’t that good 🙁

    midline: skipped


  30. Strength:
    1a) 165# + bands
    1b) 115-115-115-120-120#

    16:01 subbed 12 C2B pull ups and 12 ring dips for 3rd and 4th rds

    1a) Done
    1b) 11-12-11

  31. Strength –
    1a – 165# with blue band (went light due to recent low back injury)
    1b – 175#

    21:00 (Muscle ups were VERY slow)

    1a – done
    1b – 10-9-8

  32. Quick question for some of you who have been here for a while. I work a 12 hour shift, on those days I can make it to the gym but only for an hour or so. It seems this programming will often take much longer than that. Any suggestions on how or what to cut out on the days I can’t get it all in?


    • I already have my cert and train at the gym. It’s not an issue of the gym it’s an issue of hours in the day on the days that I work. Just don’t have enough time to do it all. On my days off its no problem.

      • Bryan, I would suggest cutting the stuff you are already fairly proficient at and keeping the things that hold you up or act as sticking points. Train your weaknesses.
        Aside from that, MAYBE you could chop a round or two off the conditioning, I dont think that would be ideal, but its a step in the right direction.

  33. 1a) 255 w/ 1 inch band
    1b) 185 for all sets

    Cond 10:23 rx’d

    No midline tonight been doing it all week in a military command fitness leader class I was in.


  34. Strength:
    1a) 265# with some bands on it
    1b) 205# x 3, 215#, 225#


    1a) Done
    1b) 21, 20, 15

  35. Strength –
    1a) Banded deadlift
    • Used 210# on the bar.
    1b) Incline Bench – Subbed with close grip flat bench
    • 145-155-155-165-155#

    Conditioning –
    Unbroken on muscle ups for 3 rounds. Last round Split into two sets. Took me a round and a half to get into a box jump grove being only 5’6″ tall… this is kind of high. Didn’t have any troubles other than getting in a comfort groove. OHS seems to slow me the down the most. Shoulders felt fine holding the weight, it was my legs that were burning. Split the OHS into 2 sets all rounds, should of tired to go unbroken. :/

    Midline –
    Skipped. Had to coach the PM classes.

    Mood was good, felt great this AM as I watched Kendrick Farris throw some weight around for the USA. Fatigue was better than normal. I think my body is adjusting to the volume. Shoulders and hamstrings are sore, nothing to bad.

  36. 1a. 315 all sets with band
    1b. 215 all sets

    Conditioning: 14:31…had to break up the muscle ups quite a bit to avoid missed reps

  37. Strength:
    1a) 200# deficit DL, used small iron plates and worked explosive speed from bottom.
    1b) 225>

    1a) done
    1b) kipped 30×2, 20


  38. Strength:
    1A) 295 Across all lifts with green band.
    1B) 225, 225 Spot Assisted, 205, 215, 215

    As Rx’d: 8:30

    1A) 3×8 Dragon Flags
    1B) 3×20 GH Raise -No Weight-
    1C) 20-20-15

    Deadlifts were fast. Maybe too fast, felt a little too light. Used the “Stand on band method”. So a guesstimate was all I could do.
    Bench Press slightly less than last week, warm up better next time.
    Conditioning: First set MU’s were UB, 2’s and 3’s after that. Box Jumps: UB throughout. Overhead Squats all unbroken.
    Threw in the Dragon flags. One of the best core strengthening exercise I have come across. Love it. Very happy where this programming is taking me.

  39. First day posting after 2 weeks of Outlaw training. I’m #15 up because I just got back from vacation, so the WOD was a bit tough.

    Deads – #265 at the bottom, #415 at the top.10 X 2
    Bench – #275 X 5 X 5

    WOD – 15:35

    GH Raise – 3 X 20
    TTB’s 3 X 21

  40. Started with my gyms wod.

    1) 15 minute Amramp of hill run, 15 KB swing, 10 Lunges = 6 rounds +3/4 hill

    Deads- 225 +Purple & Black band all sets
    Incline Bench- 230 all sets (This was heavy not sure if it was the wod before or just right weight)

    WOD- 23 min (did muscle ups progressions so took more time but this was tough)

    Midline- Skipped (make up next off day)

  41. Strength
    1a) 185 + green Rogue Band
    1b) 185


    1a) bodyweight
    1b) 5 for all 3 sets

  42. Strength
    1a. 275 + black band
    1b. 203, 203, 203, 203, 208
    10:53 Squats need to be faster, but my quads burned so much
    Done Sunday

  43. Strength
    1a) 175 on the bar w/ green band
    1b) 105-105-105-110-115 regular flat bench


    1a) 20-20-20
    1b) 15-10(5)-20

  44. Strength
    1A. 185, 200, 200, 200, 205
    1B. Skipped

    1A. Back Extension – 3 x 20
    1B. Max L-Sit – 25, 22, 15, 13, 13

    Time – 00:08:27

  45. Strength:

    12:02 w/36″ hurdle subbed for box jumps

    1a.) as Rx
    1b.) completely missed copying it

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