Level One Crossfit Cert RX'd in a time of 2.00 days at Crossfit Brisbane. A huge thankyou to Matt, Steve, Chris and all the other trainers that gave so much of themselves to make this experience a truly enriching one. Also to all those that attented a big thankyou as well. It was just as much your attitude and community spirit that made the weekend and Crossfit in general, what it is today.

Wish I had a GHD so that I can do this...

Awesome!!

Just finished the Level 1 certification in edmonton, canada at crossfit Lineage. In its entirety this was an extremly valuable certification. The presentation package covered alot of material in a clear and efficient way. Jesse, Boz, Nadia, Todd, and Stefan were on the ball, amaazing coaches and presentors, and we had alot of fun. Sadly its over, but I can definitly take what I've learned and apply it to make me a better crossfitter, coach, trainer, phys.ed teacher, and person. Much love and respect, I look forward to doing another cert.

i missed Sat and Sun WODs and feel like garbage from it! I am going to go on a Make-uP spree his week!

YES!! This is going to kill my core. Good one coach.

DO WORK!!!

Ran about a 10k trail run, it was awesome outside today. Was muddy enough it was really fun and I got really diry ;)
then followed up with some yoga
now off to bed to catch some zz's.

Erin

oops, I did a bunch of OHS yesterday, feeling it today which means I will be feeling it more tomorrow. Should make tomorrow interesting, looking forward to it.

I find my wrists tend to be the limiting factor on OHS, push press, etc.. Does anyone have a good link describing how to properly tape wrists?

Just finished the level 1 cert at crossfit brisbane, the weekend was awsome and thorough, the trainers have great knowledge and demonstrated the movements with precise accuracy.
To Matt and the team a very big thankyou for your help and patience when we practiced the movements.

YAYA FINALLY footage from the NC SC Sectionals....Hopefully there will be more posted...especially on our second WOD since it was the one that smoked everyone!! 5 RFT deadlifts 6 reps, 10 box jumps, 1 rope ascent....bad ass workout!

Excellent affiliate name, but maybe we're biased....

I used to do this when I was in Fort Jackson, SC. Rough.

Ive gotten so much stronger on crossfit, im just as strong as my friend who takes hardcore pro hormones now, and ive been crossfitting consistently for under 3 weeks. Thank you

Just completed the Cert at Crossfit Lineage. What a great experiance. I think I learned as much or more in @ days thanks to the awesome trainers as Ive learned in 13 months of Crossfitting.

Hey all. Just wrapped up with the Level 1 Cert here in Edmonton and I can't say enough about the presenters and the hosts at Crossfit Lineage. These guys and girls were top shelf. They displayed a depth and breadth of knowledge that was impressive at worst and they all instilled an atmosphere that was inviting and entertaining. Even though i've been taking all that is Crossfit for the past year, the coaching and information I received first hand was absolutely invaluable. I'd give constructive criticism if I had any but I can't think of a single thing that I would add. My sincere thanks to Stefan, Todd, Nadia, Adrian and Jessy.

Ryan M/32/225

I just finished the Level 1 Cert in St. Charles, MO. I cannot say enough about it. I learned so much and realize that I should have done this a LONG time ago. I have to say that I am very much impressed with the staff and the way that they presented the mountain of material that was covered, they really know their s**t. Great group of coaches.

Thanks so much to the HQ staff and to CFTNT for a very memorable experience.

Just finished the Level 1 at Crossfit TNT. WOW. So much info so just try and soak up. Awesome cert. All the coaches were great. And Crossfit TNT is a great box.

I Just finished the Level 1 Certification at Crossfit TNT Awesome! Awesome! I did not know what to expect from this seminar. The Certification Staff Amazing! The lectures, Demonstrations and Q&A sessions so informative. The Staff-Knowledgeable, professional and engaging in all sessions of the seminar. I learned the basis of Crossfit the WHY we do things the concept of Crossfit. Thank You Crossfit HQ for an Amazing weekend I am excited to work with our clients and family to better move Large Loads for Long Distance Quickly.

Pat-Joe-Jon-Russ-E.C.-Maranda=> You Guys Are Awesome Thank You

To The Affiliate Crossfit-TNT Thank You for a Great Box

I need to get this Post done in a Timely Manner=)

Just completed my Level 1 cert at CrossFit-TNT and it was way more than I ever could of imagined!
I've been a trainer for more than 4yrs and the amount of new knowledge that I took away from this cert was INCREDIBLE! A huge amount of gratitude, debt, and thanks is due to, first and foremost CrossFit HQ and the incredible Coaches that drilled us this weekend! Thank you Pat, Jon, Russ, E.C., Miranda, and Rob! A huge thanks also to Affiliate Owner of CrossFit-TNT, Rochelle Simmer! This was an experience I will take with me the rest of my life!

suggestions for women's RX?

Just finished the Level 1 cert at CrossFit TNT. What an awesome two days. First of all a big thanks to all the coaches. You all were great!! I can not put into words how much I learned. I can not wait to take what I learned and apply it to make my work outs more beneficial and to be able to share my passion for CrossFit with others!! Also thank you to Rochelle and everyone at CrossFit TNT for hosting!

What can I sub for back extensions?? I don't have access to a ghd.

Good Morning Fellow Crossfitters !
I need to know, what do you guys do, to warm up before the WOD?

to Jamey #20 If you have an olympic bar you can do "good mornings"

Just finished the Cert at Crossfit Lineage in Edmonton. Thanks to our badass presenters, Stephan, Adrian, Jessy, Nadia and Todd. You guys rocked it. Tons of info and great atmosphere. Thanks again guys...

31 y/o, M, 65", 174 lbs
As Rx'd
4 rounds + extensions + 5 knees to elbows
Finished 5th round in 24:30.

31 y/o, M, 65", 174 lbs
As Rx'd
4 rounds + extensions + 5 knees to elbows
Finished 5th round in 24:30.

PS - GO EMILY FROM REDPOINT CROSSFIT, FAYETTEVILLE, NC!!! SAW THE VIDEO FROM ALL THE WAY OVER HERE!

I just got to watch Kyle's video from yesterday. That was amazing! Kyle, you ARE the man, no doubt.

Great weekend with everyone I got to meet at the CF TNT cert. Congrats to all the new Level 1's!

Just completed the Cert 1 at Crossfit Brisbane and had the best week end. Thanks to Matt, Steve, Danny, Brett, Chris & Zane - you guys are champions. Your delivery of the programme was second to none. I left a better athlete and crossfitter because of you guys.
Cheers to everyone that attended the Cert as well. There were no attitudes or egos the whole week end making it a very rewarding and enjoyable experience.

Went tonight To the 24 hour gym and did a 1.5 mile treadmill run, a treadmill Tabata, Sunday's WOD, and Monday's WOD. Still have to Make up Saturday's WOD.

For this one:
Took my time on BE and OHS. Scaled to 55# on OHS.
4 and 2/3 rounds complete.

Comment # 2 just use an exercise ball for your back exstensions it's not as good but it does the job.

f/35/119lbs

Went out for a 5k run first, then did the WOD

15 back extensions
15 knee to elbows
15 overhead squats (no weights/just bar - really bad shoulder flexibility, not comfortable using weights yet)
5 rounds in 20 min

M/35/69"/170

4 rds as Rx'd...however, my OHS form needs lots of work.

19:28 3mi post WOD

Just finished Level 1 Cert at Crossfit TNT. What an awesome time. The certification staff (Pat, Jon, Joe, Russ, EC and Miranda) was amazing with their knowledge and applications of how to perform the various techniques and movements. I have been doing what I thought was crossfit for almost two years. These two days have shown me what I really have been missing. I just wish I would not have waited so long to get to a cert.

8rds as RX'd.... Started 9th round with 40 seconds left on the clock and only got the back extentions done.

Great little workout

Just done my Level 1 Cert at Crossfit Brisbane. Want to say thanks to all the staff (Matt, Steve, Danny, Zane, Brett and Chris). All so helpful and awesome at passing on information, theoretical and practical.

The atmosphere was great and must say it was worth the 8hr flight each way plus the week off work to take part.

8 rds and 15 back extentions as Rx'd

8 rds, +15 back extensions

85lbs on the OHS

6 rounds and 15 back extensions as rx'd

Wow.... thought I'd do better than this... 5 rounds + 9 overhead squats... as rx'd

M/42/5'11"/180

As rx'd

5 rds + 15 back extensions + 15 knees to elbows

Finished the level 1 cert this weekend in Charlotte. It was an incredible time. The coaching is top notch and it made the whole thing well worth it. I would highly recommended it to everyone out there. It not only helps you with the movements but it really gives you an understanding of the reasoning behind everything.

Thank you to Joe, Chuck, Bobbi, Mike, Nicole and Andy.

Substitute 45lb bar ohs. Otherwise rx'd. Obviously the decreased weight made a major difference. 9 full rounds. Last squat bottomed at time. Ohs are so taxing.

5

scaled OHS 95/65/65/65/85

Did 4 sets in 21mins
1st SET = 15 BE - 15KE - 15OHS w/70lbs on SM-MACH
2nd SET= 15BE - 12OHS - 12OHS (SAME WEIGHT)
3RD SET= 15 BE - 12KE - 12OHS (SAME WEIGHT)
4TH SET= 15 BE - 10KE - 10OHS (SAME WEIGHT)

Only my second day with the crossfit regiment but I like it more than P90X as it provides a lot more variety and the exercises here are funa and somewhat off the wall so to speak. Still smoked from a couple of days ago.

5rds 20.38

as rx'd
8rnds + 15 BE

To Erin post #6; I love trail running!!! There are plenty on Cape Cod but you have to know where to go. I have a 10mile trail run coming up in April; The Merrimack River Trail Run. I can't wait.

42/m/176cm/73kg

Used 65 pound(30kg) for OHS:

6 rounds +15 Back extensions +6 Knees to elbows

33/m/190

as rx'd

7 rounds + 15 back ext + 15 KTE + 2 OHS

6 Rounds 18:45
Last set of squates broken. getting over a back injury.

42/m/6'/195lb

80 pounds for OHS:

5 rounds

Awesome, awesome, AWESOME Cert in Charlotte this weekend! There are few events that I've been to that have been life changing in some respect and this has the great potential to be one of those events. Heck, I went straight to IKEA and had to use my newly learned foundations of a proper Deadlift!! Outstanding information dished out by some extremely knowledgeable and competent instructors. The entire community benefits from these guys and gals. Made us all feel comfortable no matter our fitness level and did their best to have us come out of this cert armed with the knowledge to contribute to this thing we all love...CROSSFIT!! Thanks Coach A for allowing us to come into your Box and hang for the weekend, get a few ass-kicking WODs in and learn. Joe is freakin' hilarious! Didn't know so many big words could be used in stand-up comedy! HA! Mike G and Chuck Carswell...inspirational and motivating to myself personally. When I grow up...nah, nah...but you guys were awesome. Bobbi...power in a small package! I will use your example with my future athletes in making sure they know that size is no obstacle. Great job to all those that I didn't mention. Looking forward to passing on what I learned and attending a Level II in the future!!

Hooyah!

Thank you to the incredible coaches who were at CrossFit Charlotte for the level 1 cert: Joe, Chuck, Mike, Nicole, Andrea, Bobbi, and Andy. I learned so much and I'm so energized, motivated, and inspired. If I could walk today or feel my traps or tris I would definitely hit the WOD harder than ever. Tomorrow, it's so on! Thanks again for the experience. You guys are awesome!!

23/F/5'3/108

5 rounds, plus one more set of extensions and KTE

scaled to 30 lbs on OHS but legs are still cooked!

4 rounds plus some Back Extensions

m24/6'1"/163 lbs

6 rounds +
15 back ext

30 kg OHS

M/40/6'1"/198

subbed 30kg OHS

6 rds + 15 back extensions

glad i did 95lbs for strength, but clearly lost the metcon benefits

4 rounds even

Saturday's workout destroyed my thighs. I had no legs this morning. 7 and 1/3 rounds.

bw 165

5 rounds + 15 back ext + 15 knees to elbows

7 rounds + 15 Back Extensions

M/32/189cm/111kg

OHS with stick

9 rounds

40 kg OHS. Six rounds + 15 back extensions. Did the first set of OHS with 50 kg, and noticed it was a tad too much for an amrap workout.

First WOD ever and I'm hoping for improvement next time

3 rds + 15 good mornings + 15 Knee-elbows + 5 OH Squat

20/m/6'/190

I liked it:
AMRAP in 15 mins
15 BE's (on stability ball)
15 K2E
15 OHS (30# shoulders :-P)

6 full sets in 15:10

This was a totally awesome way to get me started back at teaching first day after Spring Break! Thanks HQ

35/m/5'10"/185#
As Rx'd
5 rounds + 15 back extensions first three rounds completely unbroken, had to break up the OHS on the last two rounds.
I think I could have squeezed in 6 full rounds, but at the Globo I have to travel at least 100'+ between back extension, pull-up bar and barbell station. Argh!

5 rounds plus 15 BE scaled weight to 65lbs

m/32/5'9"/175

as rx'd

5rds + back extension

6 rounds
15 overhead squats (45 lbs)
- Working on form

2010-03-15: 4nds + 15be's and 15k2e's as rx'd in 19:38. 5 rnds in 21:43. Wanted to pace and have all sets unbroken. Rnd 4 broke at 10 ohs because was unsteady at start. Rest all unbroken.

M/25/6'2"/200

as RX'd

6 rounds + 13 Back Ext.

4 rounds plus back ext & knees to elbows

As rx'd

5 rounds

As Rx'd
4 rounds + 15 BE's + 15 K2E's

Subbed 80Lbs

5 rds KAF

Wod with 65lb OHS

5 rounds+15 B.E+1 K2E

Not great but my OHS is definately getting better so i'll take it!

Missed - tendonitis

7 rds as rxd

47/m/71 kg
3xCFWU
WOD with 32,5 kg OHS
4 rounds + 15 BE + 15 KTE + 6 OHS

6 rounds. Getting stronger but still need help on anything pullups.

3 Rounds + 15 Back Extensions + 15 Knees to Elbows + 7 OHS as RX'd. OHS's killed me.

First time poster..
Crossfitting for 20 months and loving it!!

48/m/185/6'
Subbed supermans for back extension
4 Rounds + 15 supermans + 10 KTE's
Had some wobble in the OHS

GHD back extensions
K2E~nailing the kip to string them together is key in my opinion
65# OHS

GHD back extensions unbroken
K2E set of 10 then set of 5
OHS unbroken and parallel every rep

9 rounds+15GHD Back Extensions+15 K2E+2 OHS

I liked that one!

I finished the level 1 cert at Crossfit TNT. Thanks to all the great trainers (Pat, Jon, Joe, Russ, EC, and Miranda) and TNT for hosting it. I learned enough to keep myself busy for quite awhile perfecting my form and teaching other people.

6 rounds 15 BE 15 KTE

rd1 1:59
rd2 2:24
rd3 3:10
rd4 3:10
rd5 4:46 Relaxed my core on rep 6 of OHS and almost killed myself falling backwards throwing the bar and landing on my Ham Glut machine. Lesson learned "Never relax the core."
rd6 3:12
rd7 15 BE 15 KTE

All BE unbroken, OHS to d-ball unbroken except rd 5. First 3 rounds of KTE unbroken.

I discovered that with the KTE that besides the kip if you move your head back like you are going into a lever it really helps get the knees up.

40/m/190
as rx'd except 45lb good mornings for BE
no tmer

5 rounds

Subbed barbell for 20 kg dumbell.
7 rounds and 10 ext.
Dumbells definately more difficult on overhead squat, shoulder not happy!!:-)

Kevin
M/51/5'11"/168
6 rounds + be + 10 knees to elbows
With 65#.

Carole
F/51/5'6"/133
Made up yesterday's weighted pull-ups:
25
30
35
40
45(f)
45(PR)
45(f)
New PR of 45#.

35lb ohs from the floor

5rds+ 15 back extensions + 6 kte

m/39/190/70"

CFWUx2

WOD as Rx:
4 rounds + 15 BE

8 rounds (OHS 85#)

8 rounds + 15 back ext. + 8 Knees to elbows
subbed 75 lb. OHS

9rnds+15+15+7

Subbed 95# push press for Back Squats do to knee injury.

200#/M/37

CAROLE~ WAY TO GO ON THE WEIGHTED PULL UPS!!

Crossfiting for a month.
WOD:
5 rounds + 15 BE, 40kg OHS
After:
Tabata, 24kg KBlls, 4 rounds of:
american swing, snatch, clean & jerk, ground & pound

M/44/180#
As Rx'd - 7 Rounds in 20:37

6 rounds (OHS 65#) + 15 Back ext.+ 10 Knees to elbow.

Good WOD.

M/36/175

As rx'd: 7 rounds, 15 BE, 6 K to E.... great workout for the legs and core.

CFWU (-)

4 Rounds, OHS scaled to 82lbs...

Salutes to all with 5 and over...

Finished level 1 certification in Edmonton this weekend and I just wanted to say thanks to the awesome coaches and to the hosts at Crossfit Lineage and also to everyone in the course for making it a very fun and educational weekend!

5 rounds plus 15 back ext

M/36/5'10"/175

Did 95lb straight leg deadlifts to sub for back extentions since I don't have a GHD. Couple that with the KTEs and my grip was shot by the end. Everything else was as Rx'd.

7 rounds even in 20 min.

NEVER QUIT!

CFWU then:
4 rounds +15+4

OHS are killer

Been Crossfitting for about 7 months now and love it. I was wondering what are some of your guys/gals favorite workouts when your on the road, say in a hotel for a few days?

Finished the L1 cert at TNT this weekend... HUGE thanks to Pat, Miranda, Jon, Joe, Russ, and EC. You all did such a great job demonstrating, presenting, and coaching. I learned a ton, laughed hard, and enjoyed my "treats". Plus, I got my first-ever muscle up! Thanks again!

Thanks so much to Coach Andy, Joe, Chuck, Mike G., Bobbi, Andrea, and Nicole for teaching us all you know at the Charlotte Cert. You guys are as entertaining and funny as you are knowledgeable! I learned so much, and can't wait to implement some awesome skill and drill work at my box. On a side note, the bromance between Chuck, Mike, and Joe was really sweet to watch. Hope to see you guys in Jax!!

15 back ex: unbroken
15 k2e: 9-6 for 3 sets then 5's
65# overhead squats 15 reps unbroken

9 rounds

I tried Fit Mom.
Great PR Carole
Pushing ya Kevin

Will have to make up weighted pull ups tonight or tomorrow. Shoulders are spent right now.

Laura f/47/5'7/150

Nice wod, great workout!
Used 65lb ( 30kg )for the OHS
6 rounds and 11 BE

7 rds 19:37 brandx weight scaled for female 65lbs
I completely underestimated this one...

In response to comment #100- This thread has links to well over 100 body weight workouts, most of which are suitable for hotel rooms. Enjoy!

As Rx'd
4 2/3 rounds

5 rounds

44 lb OS
knees as high as i could (most of the time to waist level)

5 rounds

M/28/5'10/167

4 rounds + 15 back ext. & 10 knee to el's.

Scaled the OHS to 45, 55, 55. Motion is still a little strange and my shoulders are kinda weak and gotta work on keeping the weight back more. Pathetic yes but making progress. Hopefully 95#'s is on the horizon.

#103 Power-girl

Laura, you aren't pushing me, you are way past me!
Great performance today.
Sorry I couldn't give you more competition.

Fit Mom-you smoked that WOD today. You must have had the kipping k2e working well.

rx'd 6 rds and 11 back extensions

6 rounds + 15 back extensions, OHS at 90 lbs

M /33/6'00/180

7 2/3 rounds rx'd

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows on rings
95 pound Overhead squat, 15 reps

Pre warmup 30 Camille pushups
DU practice
30 OHS with PVC

7rounds and time enough to get to the backext rack

OHS's in sets of 5 with resting bar on my back for first 4 round
last 3 round unbroken

Back ext unbroken

K2E on ring all but one set unbroken

Loved it.

5 rds + BE + K2E

OHS were scaled to 75#

Finished the 6th round at 21:23

good times!!!

22/165/5'8"

6 full rounds timer buzzed on 15th rep of ohs!

M/32/6'3"/200

Filthy 50 @ CrossFit Frederick (MD). Great facility run by two awesome folks - Dave and Amanda:

29:18 (PR)
Previous: 30:15

Complete as many rounds in 20 minutes as you can of:

15 Knees to elbows on bar
45 pound Overhead squat, 15 reps (worked on form)
15 Back extensions

6 1/3 rounds + 5 45 pound Overhead squat reps

M/52/6'00"/212

"Illegitimi non carborundum!"

Tremendous job coaches! I had a great time and learned a ton at the Level 1 Cert at CF TNT. A great group of people coupled with a great facility. Couldn't have been better, thanks again!

Justin Wilhoit

I just want to say GREAT JOB to all who competed in the Oklahoma sectional over the weekend. It was an awesome experience and I met some amazing people. Thank you Eric for all of your time you put in to make the weekend a special one! And Cooper if your out there and you get this look me up. Again great job to all the athletes and I will see you in Fort Worth!

m/29/6'2"/197
low back--fried
abs--fried
legs--fried
forearms--fried
Thank you CrossFit, another fantastic workout!!!
6 rounds

RE to Comment #100:

One jumping jack per pound of bodyweight
One bodyweight squat for each inch of height
and...your age in burpees...for time :^)

6 rounds
with 45lb OHS
OHS went pretty slow, working on getting the form down. back ex and knees to elbows went unbroken.

As rxd
4 complete + back ext and kte

4+15+15, subbed 95lb. thruster for OHS. Took it slow on BE's due to sciatica. Fun.

5 rounds

subbed 2 pood KB swings for back extensions. Ugh! That may have been a mistake. Good workout, these AMRAPs are so good for me, because I hate them. Can't wait for the next one.

M/32/160 6'1

9 rds not rx, used my pullup bar for ohs, it's all i had.

Did the weighted pullups, details with 100314.

f/30/5'8/160

Subbed BE with Good Mornings
OHS-45lbs (Still working back the overhead strength)
Completed 5 Rounds plus 15GM and 15 more KTE.

I had a chance to attend the level 1 Cert in St. Charles this weekend. After taking the class, I cannot say enough about the program. I was somewhat unsure of what I would be attending, but after the opportuminty to see what the program has to offer first hand, I see what can be accomplished through hard work and discipline. I cannot say enough about the program. Thank you to all the coaches. You deserve a special thanks for making this possible. You were fantastic and I have been raving about the weekend to all my friends. I am now a believer. Kudos to all the coaches. You were great!

6 rounds + 15 back extension and 4 K2E

24/m/175lbs/70"

as rxd

5 rounds + 15 knees to elbows

Loved the Lvl 1 at Charlotte! Coaching staff were phenomenal and really made it a very educational and fun experience. Thank you soo much Joe, Chuck, Bobbi, Mike, Nicole and Andy!!!

OHS 40,5kg x 15
KTE x 15
Hip and back ext x 15
5 rounds
20 min

So i only did 4 rds complete but i didn't quite and i held the standards and to me that is what CrossFit is all about. Congrats to all, looking good out there.

OHS 75lbs x 15
Back ext x 15
KTE x 15
6 rounds
20 min 35 sec

4
supermans

First WOD ever. Very challenging. Only did 5 rds but not as prescribed. I didn't get my knees to elbows the last three rds. Also only did as follows:

15 reps back extensions
10 reps knees to elbows
15 reps overhead squats with bar only

I best to try 1 or 2 rounds to the Rx'd WOD or modify the WOD as I did since I just started?

Thanks.

4 2/3 rounds

Victor i think it's best to modify like you did because if you don't then 1 or 2 rounds doesn't get the intense part that is the intention. just my thoughts

amarap 20 min

15 back extensions
15 dips
15 knees to elbows
15 ohs (40kg)

6 rounds

1st day back
3 rounds:
45# x 10
45# x 12 good morning
15 knee raises

6 rounds + back ext & knees to elbows

M/33/5'4"/162

back with the program.

first time with ohs
65 pound ohs(not the best, need to work on form)
15 K2E
15 BE

4 rounds +15BE +15K2E

back extensions hurt my lumbar. How bout
10 pullups to knee raise
10 95# stiff-legged deadlife
15 95# overhead squat
any takers?

103~power girl

110~Kevin

Thanks for the kudos~I liked that little triplet today!

5 rounds +15BE +4K2E

6 rounds, subbing Knee raises on the dip bar for K2E.

CG E-City CrossFit;
Leary: 5 2/3 rounds or 6 rounds in 21:27,
Santiago: 5 1/3 rounds

as rx'd:
4 full rounds,
15 back extensions
15 knees to elbows
12 overhead squats

4 rounds + extensions and 3 knees to elbows.

My form on the OHS are awful. I need to work on those.

M/20/6'1"/170

6rds + back extensions + 13 knees to elbows.

15 Back Ext
65# Overhead squat, 15 reps
15 Knees to Elbows

6 2/3 rounds
ran out of time and gas on last set of K2E
need much more work on OHS...

Scott
(M36/220#/75")

M/34/207

8 rounds

Did back extensions on machine with 100 pounds
15 situps
15 leg lifts
Overhead squats with lat bar (still learning movement)

5 Rounds + 15 back extensions and 15 knees to elbows
Sub - I did knees to elbows on the ground on my back

As Rx'd

4 rounds + 15 back extensions + 15 knees to elbows

M/37/5'8"/160

m/27/5'11"/195
As Rx'd
11 rounds

m/38/6'/190
As Rx'd
10 rounds

4 and 2/3 rounds; it was my first time doing overhead squats so I only used the bar.

34/M/6'00/194

4 rds + 15 + 8

Scaled the OHS to 35 kg (77 lbs) and finished 4 OHS short of my 8th round...

4 rounds + 15 + 15 + 10

Well-done presentations and sessions at the Crossfit Lineage during the Edmonton level one weekend. I learned a lot not only about CF but also about good presentations, professionalism and structure from Stephane, Todd, Adrian, Jesse and Nadia. Thanks, worth the $. And I've got some sore muscles, all-in-all a great weekend!

Subbed

95# Good Mornings
Knees to Elbows
95# OHS

4 sets + GMs, KTEs and 8 OHS

25/m/210

I did eight rounds in 20:03

As rx'd, 6 rounds + 15 back extensions.

Fun WOD. First 2 rounds unbroken. All OHS unbroken. K2E went pretty well this time, getting better at this. Lower back got very fatigued, seems like it is involved in K2E, and it clearly stabilizes in the OHS. Shoulder also a little sore after this, both K2E and OHS hit it pretty good.

Trying to remember to keep butt back in OHS. Makes a huge difference in locking everything in and staying on heels.

25/M/183
6 rounds/ no fractions
OHS scaled to 75#

Great workout!

m/178cm/89kg/34y
95# Good Mornings
Knees to Elbows
95# OHS
4 sets + GMs, KTEs and 30 sec left

39/M/5'8"/165 lbs
As Rx
4 rnds

3 rounds

Still uneasy with the overhead squats. Scaled back to 75 pounds and still had go extremely slow.
Making progress though.

7 rounds plus 15 BE and 15 K2E in 19:00 as RXed having to run down stairs to do my OHS then back up for the other two.

Great WOD, took the first two rounds to get into the swing of things after CFE swim workout over lunch. I can tell I'm in great shape, but I know I lack on heavy weight wods.

23/m/6'0/194

5 Rounds + 15 BEs as Rx'd
K2E killed me, but I'm extremely proud to have done OHS as Rx'd

8 rounds. Hanging knees to elbows. PVC OHS

5 rounds in 20 minutes... Not very familiar with the 'knees to elbows' & still working on my form for the OH squat.

Jeff @ home
alternated hip extensions one round and back extensions the next.
7 rounds

18/f/6'0/153 lbs

3 rounds + 10 KTE
subbed 30 lbs for OHS and Goodmornings w/ 45lb bar for BE

First time ever doing crossfit. I want to get stronger for my basketball career. I think I did today's work out wrong... are you supposed to do things in the exact order they're written?
Also, what does "rx" mean?

Mark as rx'd 5 rounds in 20:08.

Thanks to all the great coaches at CF Charlotte cert this weekend! I had a blast and it was great to be forced into Fran. Cherry picking WODs for myself I'm guilty of neglecting her since Feb of last year.
Some great moments this weekend...Daniel you're going to get that muscle-up soon!
Come visit us in Asheville and I look forward to seeing many of your at the regionals in Jacksonville!
Best, Shanna

34 yom 230 bwt

as rx'd

5 and 2/3 rds

tngirl

rx means as prescribed. If you do the wod as it is listed it is rx'd thus if you scale or sub it is not rx'd. Hope this helps!

5 rounds as rx'd

M/41/180

It's been a looong time since I last did OHS due to a shoulder impingement. I widened my grip and it seemed to work out ok, though the lack of practice made for some very slow and wobbly squats.

The back extension rig was also 50 yards away from the pull-up bar, which made for slow transitions.

4 rounds as rx'd.

More better faster

As rx'd: 4 rounds, plus 15 BEs and 15 KtEs.

Only been doing Crossfit for a couple months...these WODs still humble me!

4 rounds + 15 + 8

need to concentrate on hitting depth every time on OHS.

missed 5 rounds by 5 ohs, so 4 rounds plus 15be plus 15 k2e plus 10 ohs. About a 50 yard run to the back ext machine. Really feel fatigue through the shoulders. All ohs broken into 10 and 5 except first round unbroken.
Great work Jim D, a guy about my age and weight.

8 rounds

m.170

as rx: 5 rds+ 15 back ex+ 7 k2e

Had to sub a bit. 25# DB thrusters for OHS and sit-ups for K2E. 4 2/3 rds + 7 DB thrusters. This one is harder than it looks!

4 complete rounds. Ended 10 OH squats short of 5 rounds. Finished 5th round at 21:56.

Wrists feel wonderful.

20 Minutes

15 Backs
15 K's to E's
15 95# front Squats

5 Rounds + 15 backs + 10 K's
38 M 165

26/m/5'11"/180
as rx'd
5rds
first 3rds OHS weren't good rhythm
should have spent more time warming up

23/ M / 195

8 Rounds + 15 BE + 10 OHS

Went a little out of order because of accessablility at the Globo gym.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Overhead squat 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2

As rx’d: 5 rounds + 15 back extensions, 15 knees to elbows
Foam roll after

34/m/218
5 full rounds plus 15 BE and 15 KE

4 rounds + 15 BE + 15 K2E

Fun workout! I subbed laying down back extensions and some knees to elbows were not full range of motion. Rounds: 8 + 12 knees to elbows.

Level 1 cert at Crossfit Charlotte was awesome!! Big thanks to all the trainers, Andy, Joe, Chuck, Mike G, Bobbi, Andrea, & Nicole... You guys rock!!

4 rounds + 15 + 15 + 10

45kg OHS

as rx'd - 4 rds + 15 + 15 + 8 OHS
(5th rd completed @ 20:40)

as rx'd

4 rounds + 15BE, and 15 KTE

as rx'd

5 rds + K2E

Had an amazing time this weekend getting my level 1 cert at crossfit tnt! the coaches were amazing, knowledgable, and very friendly. thanks to crossfit tnt for hosting the cert-- and again to the awesome coaches!! i learned so much!

m/34/175#

As rx'd: 8 + 2/3 rnds

7 rounds flat

45 OHS

10 65# good mornings
15 k2e
15 65# ohs

5rnds + gm's + 4 k2e

i really need some chalk for pu bar. My grip keeps slipping, and it's killin my forearms holding on.

9 rounds, wod as rx'd in 19:30

12
12
95lb x12
7 rounds with a flight of stairs between me and the back extension area. I am happy

m/24/180

5 rounds +15BE +15KE +12Squat

Switched to front squat after round 2. Shoulder can't take that much weight yet.

6 rounds 19:34 about died..first day of crossfit

8 2/3

38M/5'10"/170#

W/U: jump rope, 200 single-unders; (strict pull-ups, AbMat sit-ups, air squats), 1x15.

As Rx: 8 rnds + 15 back ext., + 10 KTE.

C/D: skipped.

Core is smoked. KTE were more difficult than usual. My body has just been feeling worn out the past several days. Glad tomorrow is a rest day.

well, well, well. All these accolades about the certification course is making we want to take one.

Today as Rx with exception of 40 lb for OHS.

4 rounds + 15 + 15 in twenty minutes.

Still making a come back from a back injury. But loving my results.

Thanks Coach.

scaled on O.H.S to 85lbs

6 rounds in 19:25

Somebody messed up my rotation at the globo gym!

4 rnds + 15 BEs + 5 KEs

5 rounds + 15 KTE/15 BE/13 OHS

Nearly finished that 6th round unbroken. Dumped the weight with about 10 seconds left at 13.

33/m/165

subbed 50lbs ohs 4 rounds 15 back ext, 15 knees 2 elbows and 7 ohs

M/25/5'9"/178

About 5 rounds give or take a few reps, I couldnt remember if I completed 4.5 or 5.5 rounds. Probably shouldnt have done snatches yesterday I definetly felt it today.

DO WORK!!!

As rx'd:
3 rounds + 15 back extensions + 15 K to E + 8 OHS

Darn, I thought 4 rounds wouldn't be attainable, but definitely will set that for my goal next time.

Thank you Lauren, Coach, Tony, and the rest of the HQ staff. You guys rock!

m/18/5'6"/170

5 rounds in 20 mineutes

scaled the OH squats to 75#

6 rnds plus 15 back extensions

Man, those knee-elbows were real tough to get all the way up to the knees as the back got tighter throughout the workout.

23 / M / 5'9" / 135lbs

Weighted pull-ups 1-1-1-1-1-1-1
25-35-40-45-50-52.5-55

M/45/6'1"/190

6 rounds & 1 BE As Rx

As Rx'ed
4 rounds
plus
15 BE
15 KTE
10 OHS

M/49/6'3"/195

as rx'd
4 rounds + 15 BE + 15 K2E
OH squats went slow but focused on form....getting much better

as rxd

4 rds + 15 BE + 7 K2E

scaled
Back X
Hanging knee lifts
95lb squats
5 rounds plus 11 BackX

15 good mornings with 45lb bar
15 KTE
15 OHS with 95lbs

7 rounds + 15 good mornings and 15 KTE

M/25/150#/5'7"

As Rx'd

5 rounds + 15 Back Extensions

OHS slowed me down - had to make sure my form was solid. Great WOD

OHS cut to 65 lbs as form is poor.

6 rounds plus 15 BE's

M/29/195/5'11"

supermen instead of BE
75lb OHS

5 rounds + 15 supermen + 8 K2E

Pretty happy with the OHS, only had to drop it once

m.154.37

m/31/6/205

4 rounds + 15 back extensions + 9 knees to elbows

Mostly as rx'd. This was my first WOD doing knees to elbows without touching my toes to the ground in between each rep. Felt like they were close to as rx'd.

m/37/185/72"

sobbed Good Mornings for back extensions
75# OHS

5 rnds + 4 GMs

m/25/5'6"/160

7 rds, 15 back extensions, as rx'd

M/34/205
4 + 15

Sidelined with tendinitis/bursitis or worse of my right shoulder
Today: squats and left arm Kettlebell snatches W/ 1.5 Pood

7 rounds plus 15 be plus 12 KTE as Rx'ed

Rd 1: 1:27 Rd 5: 3:19
Rd 2: 2:20 Rd 6: 2:53
Rd 3: 2:35 Rd 7: 2:37
Rd 4: 3:22 Rd 8: Incomplete

Lats must have been fatigued from yesterday's pu's. Had hard time flexing lats to complete KTE and broke sets #5-8 into 10/5 reps. This workout had me gasping for air! Hr Ave 153 Max 177

PM workout: Run 6 mi 8mi/mi pace 48:00

sore shoulder - modified WOD as follows:

15 BE
15 situps w/20# medicine ball (legs splayed)
15 OHS 55#

7 rounds + 15BE + 15SU + 14 OHS

followed by CFE stat. cycle
8 x (2 min on, 1 min off)

m/35/233

3 rounds plus 15 BE and 4 K2E.
Only did 40# on OHS. I have never done these, so back had a problem with this. Only 3rd WOD I have every done and still learning to push myself

As rx'd. 5 rounds + 15 back extensions and 15 knees to elbows

It's great how as your progress through a workout, your body and mind devise different schemes and movements to make the exercises more efficient and in that regard constantly teaching your body new positions, orientations, and efficient muscle usage

as rx'd

6 rounds + 15 back extensions

Finish strong

25m/205
4 rounds
95 lb OHSx12
12 K2E
95lb good morningx12
only 20 minutes in but stopped because 5th set of OHS became unsafe in crowded gym with steel plates.
Moving soon and will get to a proper box.

M/29/183/5'10"

7 full rounds + 15 reps of back extensions

GH was broken so i used the 45 degree angle back extension and held a 45lb plate to my chest for all back extensions, otherwise, as rx'd

I just wanted to thank all the coaches at the level 1 cert in Charlotte. I had a great time learning the progressions and small tips. Also Coach Andy you have an amazing place and great attitude! Keep up the good work!

Just finished up level 1 cert at TNT in st charles mo. First and foremost the trainers were first class and wicked crossfit. Pat, miranda,jon,joe,russ and Ec appreciate the knowledge and heavy coat of sweat I can't wait to apply the knowledge you shared.
RLTW!

M/45/5'10"/200/CrossFit Pleasanton, CA

45# oly bar for ohs

5 rounds + 15 be + 15 kte

mixed with long run, 12 miles.
though, as rx'd: 7 rds +15 tke + 15 be

sick, oh, I loved every minute of it!

M/24/6'1"/175lbs

Back extensions on an angled machine (no ghd machine at my gym) Other than that, as rx'd 4 rounds. Gotta get better!

subbed 40# DB ohs
swiss ball BE

4rnds + 15be/15k2e/0ohs

cfwu x 3 x 10 (-be, +push)

4 rnds + 15 be, 11 K2E's
finished 5th rnd after time

max DU's 5 min.
204

15 BE
15 K2E
65# OHS

5 rounds

5 rounds (subbed oly bar supermans)

SUB 65# os

4 rounds

6 Rounds Sub 75 lbs

as rx'd
7 rounds even

8 Rounds plus 5 Back ext.
lower back is screaming.

m/36/5'11/212

*subbed:
25 lb DB good mornings for back ext.

4 rds 15 GM & 10 K2E

For some reason I thought that I would've been faster than this. I almost thought I missed a round or two but I guess I just have room to improve. First experience at a crowded gym doing CF. I really don't like it.

Scaled OHS to 45 lbs

4 rds + 15 Back Extension, 15 K2E, 10 OHS

CFWUx3

-no back extensions

started as rx'd, but 95lbs was heavy, so i went down to 85, then finally 75 for the majority of them.

2 rounds plus 2 OHS.

I was a little irritated because as soon as I finished the first round of OHS there was some woman on the gym's only back extension machine and she continued to use it for like 10 minutes, including a large chunk of time just standing next to it with her towel on it. So I had to do the second round out of order, did extensions last.

age 20 bw 170
7 rounds + 3 back extensions

lower back was fried

had to switch to just the bar after 7 reps in the first round...hit my hand the other day and couldnt support that weight; however, hanging and doing the knees to elbows was painless enough 7rds + 15 BE + 15 KNE 21:50 to finish out 8th round

With 4 ft staff-25 minutes of:
Burgener Warm-up
Clean & Jerk progression
Folowed by Karate Class

Im 5'7' 35yo male i weigh 282 down from 300 beleive it or not im pretty active. I play hockey twice a week and work out 3 to 4 days but recently started crossfit and i think im hooked.
Anyway today's Wod was hard to perform in my gym i was busy i reset my time 15 min into the wo.
I did 4.5 rounds
subbed k2e's with leg raises on a leg raise machine.So it went like this
15 be
15 leg raises
15 90lb ohs
4.5 rounds

i think this crossfit, is the answer to my weight loss!

Sorry for talking so much
Coz

m36/175/5'8

rx'd 3rds plus 5 ohs :( I hate i mean love ohs

M/43/70KGS/171CM/SYDNEY

SCALED TO 30KG(APPROX 66 LBS) OHS,
6 ROUNDS + 15 BACK EXTENSIONS + 10 KNEES TO ELBOWS

Unbelievable weekend up in Edmonton for the Level 1 Cert. There are no words other than WOW! Absolutely superb job in presenting, teaching and inspiring you guys! I wish it would have been a week long. My sincere thanks to Stefan, Todd, Nadia, Adrian and Jessy.

4 rounds even. Unweighted bar.

m/31/187cm/89kg

5k run warm up. Decreased load to 45#, first time doing OHS. Otherwise as rx'd. Transitioned to ball for last back extension set because someone swooped the BE "machine".

4 rounds +15 back extensions.

20 min AMRAP:

15 good mornings holding 2x 25lb plates
15 K2E
15 OHS 65lbs

3 ROUNDS PLUS 10 OHS IN 4TH ROUND

Crossfit Sri Ram Ashram,India
Yesterday millions of people descended on our town for a religious bath in the Ganga river. We swam at the river near our village. Took yesterday as our rest day.

Arvind
5 1/2 rx

Gautam 4 1/2 rx

Bachendra 4 1/2 rx

M/23/165/5'7"

As Rx'd with 20lb vest

6 Rounds + 15 B. Ext + 2 K2E

Crossfit Sri Ram Ashram, India
We don't have a GHD. Did supermans for back ex

March 15, 2010

Double day:

Weighted pull-ups 1-1-1-1-1-1-1 reps

50-70-65-65-80(F)-75-70-70

Then...

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

4 rounds+back extensions+ 3 Knees to Elbows !

"PROPS TO THA FRAT!!!"

Franiel

P.S.

Back on Paleo again! Last time I was on Paleo, I gave up milk but didn't really give up bread. Now I'm off bread and I notice a HUGE difference! I noticed that I can breathe alot more easier and not get as tired when I work out! It's almost like a huge revelation in a way. Feeling GREAT!!! :)

I ordered my food dehydrator online. When I move in April, I'll set it up so I can make some healthy snacks and not have to worry about if there are preservatives in it! I plan on making beef jerky and fruit chips and things like that...

3 rounds + back ext + knees to elbows + 4 OH squats

30/m/200lb

6 and 1/3rds

m/33/5'7"/163

4 rounds (85 lb overhead squat) + 15 back extensions

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
90 pound Overhead squat, 15 reps

4 rounds + back ext + 14 k2e

15Kg Good Mornings
30Kg OHS

Dan 4 Rounds 15 GMs 15 K2Es 9 OHS
James 3 Rounds 5 K2Es

3 rounds as rx'd

I'm on my 3rd week of crossfit and absolutely loving it. It definitely shows you where your deficiency's are though. I thought the overhead squats would be cake since I'd never done them before. Haha, silly me.

5 rounds + 15 knees to elbows and 15 back extensions

Correction

35Kg OHS

Just under 5 rounds by a few hanging knees to elbows.

Could only do 65 lb squats

Ran 35 min home afterwards, well not to home but to CHUs.

42/m/155
10 rounds-great core work out

Needed to do 2 workouts, so had to cut this one to 4 rounds in as little time as possible.

11:47

used 45lb for OH Squat

6 Rounds

as rx'd 6 rds.

m/29/5'10/203

8 rds k2e killed me, after 4th round could only get about 10 in a row then had to take a breather and go for the last five. I have to work on abs a little more.

24/m/202/6'4

6 rounds in 20min
sub back squats with 95 lbs for knee to chest
sub push press for over head squats

Subbed #45 GM w/ roll of spine

8 rounds in 20:01

5 rounds + 15 BE and 15 K2E

As Rx'd:
5 rounds + 15 BE and 5 KTE

painful trapezoids entire evening

returning from 6 weeks off with broken wrist. Scaled this one obviously..

15 back extensions
15 situps with broomstick held over head in OHS position
15 o/h sq with broomstick

9 rounds + 15 back extensions

6 rounds and change in 20 min;

15 GHD BE
15 KNE
15 65lb OHS

done last night at crossfitnyc, ez pass class

15 BE
15 KNE
15 95lb OHS

5 rounds + 15 BE + 15 KNE

4 full + 15 back extension & 15 Knees to Elbows

m/195/38

2 Rounds plus 12 OHS at 65lbs

Great weekend for level 1 Cert @ CF Charlotte - Andy - I love your Box.

Trainers and training - absolutely fantastic.

Thanks to all.

Reg squats...bum shoulder for OHS.

7 RNDS + 15BE & 15KNE

M/39/180/5'10

GO HAWKS!

re #107- TG

My favorite workout on the road is this: 10-9-8...2-1 of burpees, sit ups, and squats with a 100 meter dash in between each set (10 burpees, 10 sit ups, 10 squats, run 100 meters, 9 burpees, 9 sit ups, 9 squats, run 100 meters....etc).

I also like to do timed handstands on the wall to really smoke my shoulders. I'll typically hold for 3:00 (as few sets as possible) before a workout and then another 3:00 after.

m 44 5'8 170
5 roumnds
ax rx'd.

as rx'd

5 rounds + 15 back ext

29/m/205

7 knees to elbows shy of 5 rounds.

M/47/198

5 rds

Did first round as Rx'd, but then scaled the OHS down to 75#. The 95# OHS were just to heavy to rush through.

6 rounds + 15 BE + 15 K2E

5 rounds as rx'd.

Completed 3 rounds as Rx'ed plus 15 back extensions, 15 knees to elbows, and 2 overhead squats.

M/36/230

Doubled up WOD's
Weighted Pull-ups 45-55-65-80-90-100-115(F)-105

5 rounds as rx'd
grip on K2E weak

Male/29/70Kg

used 95lb on over head squat

4 rounds + 15 back extensions + 15 knee to elbows

This was extremely hard but enjoy the sense of achievement from this workoutl.

CFWU

7 rounds doing 56# weighted situps and 75# OHS.

M/32/5'9"/150

Subbed 85lbs for the overhead squats.

5 rounds + 15 back extensions + 15 K2E + 10 OHS. (5 OHS short of 6 rounds.)

30/M/5'10', 146 pounds,

3 rounds completed, 15 Back extensions, 15 K2E, 2 OHS, first 2 rounds of the OHS were done with 75 pounds, did 8 more reps in the 3rd round with 75 pounds, last 7 reps did them with the bar, I am not sure if I actually completed 3 or 4 rounds, KSE and back extensions were all unbroken, OHS total me, even though i am getting better at the OHS, my form still sucks, nice workout though.

SANTI

As written:

5 rounds + 15 back extensions + 15 knees to elbows (0 OHS)

As Rx'd 5 rds even.

Really happy with progress in OHS. LAST set unbroken, first sets broken. That was how I got my kip too about 18 months ago, well into 100 pullups suddenly the kip came to me, out of necessity. Double unders too. Pushing hard does something to me that puts it all together.

CFWU x 3

#65 OHS and 'fooned the order K2Es, BEs, OHS--don't know if it matters?

6 rounds in 19:54 and called it good!

Closed with HSPUs and Jumprope

6 rds in 20:06, did 7th rd just to tax system a little more(after a 2 min rest). ohs got easier(more confident, and hip flexion improved), as i went along.

As RX'ed

7 rounds plus 15 Back Extensions.

in 19:54 seconds left.

5 rounds
(had to drop weight on OHS because of shoulder injury, but good practice nevertheless!)

4 rounds.

Sub: supermans - no back extension app.

Aloha,

Jordan

6 rnds as Rx'd

5rds + 12 back ext.as rx'd. Ass2grass on OHS.

m/43yo/172#

9 rds even as Rx.

I Love OHS and KTE...jumped for joy at this WOD.

4 rounds, 15 good mornings, 7 knees-to-elbows

This was tougher than anticipated. I just feel like my wrists took a serious beating, and they became the weak point for holding up the overhead weight during squats.

65# ohs
20:00 = 4 rounds + 15 back exts., 15 knees to elbows.
21:28 = 5 rounds

subbed swiss ball Back extensions feet hooked smith machine. Rest as RX'd

7 rounds + 15 Back extensions

Subbed swiss ball back extensions with feet hooked on smith machine. Also 65# OHS.

5 rounds + 15 back exts., 8 knees to elbows.

Sad, the back extensions killed me :(

C-
7 rounds

sub'd 45lb good mornings
5 rounds + 15 + 6

M/33/5'4"/140lbs
As rx'd
5 full rounds +
15 back extension + 15 knees to elbows. Didn't have enough in the tank to get to the OHS

7 rnds + 15 BE + 8 KTE.

25kg OHS, first time, started CF three days ago

M/22/90kg/5'10"

M/33/142lbs/5'5"

As rx'd
7 rounds + 15 back extensions

M/73/200 - Sgt/USMC

Subbed as follows:
15x 22" box jump
15x GHD sit-ups
15x GHD back extensions

6 complete rounds +5 jumps

Brought a couple other Marines along for the ride.

Sgt Urban (yes, Tim Urban's brother)
6 complete rounds (10x sit-ups last 2 rounds)

Cpl Cooke
2 rounds before injury timeout

7 rounds of
Back Extensions
Knees to Elbow
Over Head squats
in 20 mins

As rxd
5 O's even
The K2E were a fight
1 month with CrossFit and loving it!

WOW I really underestimated this one!
W/U: 10 reps x 3 rds
4 count jumping jacks
chest to bar pull-ups
double unders
hspu
WOD: 4 rds complete + 15 back extensions
Cash out: x3
10 d/u
5 burpees

mod

15 back ext
15 ghd situps
15 ohs 95#

5 2/3 rds

4 rds + 15 BE

WOD as rx'd, ohs @ 43.5kg

5 rounds on the dot .

back ext and k2e easy,but ohs as usual a nightmare !just soooooo tight tryin tae get down in the ohs,whereas when snatching seem to get on much better !?
before 2 + hrs sn. and cln & jrk,then later sn pulls and more jrk practice.

33m/5'8"/175

as rx'd
6 rounds

4 rounds

m/41/5'7"/146

As rx'd

3 rounds + 15 extensions + 15 Toe to Bars + 3 OH squats

7 rds in 20:40
WS gym, PM
500m row warmup

M/24/155 GregAwu

As rx'd - 7 rounds.

6 rounds, scaled to 70# ohs, yes that was miserable

As Rx'd

6 Rounds + 15 BE's

6 rounds + 5 back ext.

sub 65lb overhead squats

15 back ext
10 knees to shoulders
12 45# squats

6 times in 20 min

B @ home

12 mins 5 times

10 knees up
10 back ext
10 22# squats

Scaled the O-Squats to 65#
5 complete rds.
Why do my shoulders hurt so much when I do overhead squats?

50/m/145
5 rounds at 55#

amrap 20:00:

15 back extensions (unbroken)
15 knees to elbows (unbroken)
15 95lb overhead squat (9,6)(9,6)(15)(10,5)(15)(10,5)

last 3 rounds faster than first 3

6 rounds 03/16/2010 (+15 be)

5 rds + BE + K2E + 7 OHS

65# OHS

5.5 rds

Not rx'd, changed to:

Complete as many rounds in 20 minutes as you can of:
10 45lb SDLHP's
15 Knees to elbows
95 pound Overhead squat, 15 reps

8 rounds. This was rough.

M/34/70"/160

As Rx'd: 3 Rounds

Lower back scorcher! Probably should've scaled down the OHS, but that's the most weight I've moved that many times ever with OHS! It was slow but I was happy to get through. Still need work on those, but their coming along, I got 10 straight at one point!

Anyone else find it tough to do back extensions quickly? Maybe it's a mental thing, but I had to take those slow.

As rx'ed
5 rds + be and 6 k2e

M 36/5'1"/170

4 Rds
+15 Bkext
+5 KTE

WOD - 5

(completely wasted final 22 seconds after unbroken 5th round of OHS)

as rx'd

4 rounds + 15 back ext

SLDL with 25# dumbbells
Leg raises (knee to elbow)
25# OHS (started heavier, but I couldn't get the form right)

7 rounds + 7 leg raises.

15 back extensions, 15 knees to elbows, 15 reps 135lb back squats....still can't do ohs due to shoulder flexibility

Total: 6 rounds

saw i had 40 seconds left for the last set of squats and i willed my way thru it, almost died after

great wod

5 rounds

As Rx'd

5 Rnds

Done after being awake for 26+ hours so a little off.

As Rx'd:
6 rounds + 15 back extentions

Everything unbroken except for one set of K2E where my grip slipped somehow. Really fought for the unbroken OHS. My lower back is killing me

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps (subbed front squats)

4 rounds plus 10 BE's. Bad stomach, no sleep, can't do OHS (shoulder).

5 rounds + 10 back extensions

30/M/146/5'10

Complete as many rounds in 20 minutes as you can of:
15 Back extensions AS RX'd
15 Knees to elbows AS RX'd
95 pound (SUBBED 75 POUNDS) Overhead squat, 15 reps

COMPLETED 3 ROUNDS and started fourth round with 15 X BE, 15 x K2E AND 1 X OHS (in my third round did 7 or 8 reps with 75 pounds, I had to scaled down to do OHS with just the bar, i have an ugly form, any way, Nice WOD.

SANTI

as rx'd.

5 rounds

CFWoD 32

15 knees to elbows
15 30kg Good mornings
15 30kg OHS

4 rounds + knees to elbows + good mornings

OHS held bar in press position
More hip than back extensions

5 rounds

from 3/15 (late evening)
as rx'd
4 complete
+15 hyper
+15 k/E
M/33/5-4/145

Finally trying to catch up with the WODs here...

As Rx'd:

6 full rounds, and all back extensions, all knees-to-elbows complete in 20:13.

Loved it! This one really played to my strengths though. We'll see about Murph...

m/50/165
4 rounds

7 rounds, 8 rounds total

Subbed 75# OHS

5 rds, 15 BE, 3KTE

AMRAP 20 min.

15 back extensions (45 deg)
15 knees to elbows
75 lb. overhead squat, 15 reps

5 rounds + 15 back extensions

As rx'd 6 rounds + 15 back extensions + 15 k2e

Mod with 45# OHS gotta get this lift!
1:49/2:09/2:44/2:23/2:36/2:34/3:16/2:20
Total= 8 rounds. Key was not to break within sets. Next time add 20# to OHS and try and hang on!

5 rounds + 10kte Rx

4 rounds

4 rounds
10 pulls

CF warm up x3 rounds.

Subbed 65 lbs over head squats.

Lori subbed 25 lbs over head squats. Subbed 30 situps for Knees to elbows.

Rounds- Me- 10 plus 15 B/E
Travis- 13 complete
Lori- 8 complete

M/50/153/1-1-06

Done 3/18

Scaled to 75#

6 Rounds + 3 Back Ext.

scaled OHS down to 75#
completed 5 and 2/3 rounds

4 Rounds

Sore throat, runny nose, little sleep last 3 nights, but still standing!

Pack:
Complete as many rounds in 15 minutes as you can of:
15 Back extensions
15 Knees to elbows
65 pound Overhead squat, 15 reps

m/29/5'9"/156

3 rounds + 15 back ext, 15 kte, 7 o-squats

rxd
4 rds + 15 BE, 4 KTE

23.m.138.65"

as rx'd
4rds + 15BE

4 rds
Did this after heavy shoulders....
Had to change down the weight from 95lbs to 62 lbs

4 rounds in 20 minutes

6 rounds total

M/ 36/ 132 lbs/ 5'-6"
As Rx: 6 Complete Rnds in 19:50
Great WOD
I did all reps Unbroken, except last two rnds of K2E which I did 13 and then 2. I was very happy with my OHS which for the first time I tried to really push for time/ speed and they felt good. For me the hard part was the K2E after rnd 4 to go unbroken.. my grip goes a little and at the end my left arm is kind of numb.. NO GRIP.. maybe from the Weighted Pullups last night. back extentions are the easy part.
I hate that in my gym I have to travel all around the gym and run up and down 2 flights to get to the back extension station.. it's like a runing rest between stations for this WOD.. I really think I might have been able to get an extra rnd but it is what it is..
Looking forward to doing this again and trying for 7.

6 + BE & KTE

scaled to

15 good mornings with 20# KB
15 k2e
15 65# ohs

all ohs unbroken, jammed on them.

in 20:00 - 5 rounds + good mornings + 5 k2e's

6 rounds in 21:38

Murph today.

6 rounds.

15 situps
15 back extentions
15 squats - first set OH with 45, second back with 95, rest back with 45, last air squats

As Rx'd.

Concentrated on technique! Back straight without swing and momentum during back extensions. Flexed the hips and lower back to bring the knees to elbows without swinging.

4 rounds + 15 BE + 8 KTE

"Mrs. Miyagi"
Scaled to 45# OHS

6 rounds + 15 BE + 8 KTE

75 lb ohs, anchored situps. 6 rds

Logan

5 rounds 11 back extensions as Rx'd

20/m/5'11"/170

Ryan

5 rounds
10 good mornings
10 knees to elbows
10 45# regular squat

19/m/6'0"/185

Matthew

Same as Ryan but completed 6 rounds 10 good mornings, and 3 knees to elbows

18/m/220/5'6"?

5 rounds
+ 1 ohs

65 lbs 15 minutes

Sub'd GHD hip for back ext.
6 rds plus 15, 12.
Consider kip w/KTE next time.

6 rounds

16/03/10
M/34/80
Sub'd 30kg for OHS
5 rounds + BEs & KTEs
OHS very difficult - left shoulder still a problem

Gunnar: 4 rounds minus 11 overhead
Harold- 7 rounds plus 15 knees to bar
Chris 3 rounds and 10 back extensions (started with back extensions) (65lb bar)
Ryan- 5 rounds
Jen- 8 rounds & 4 overheads (started with overheads) (65lb bar)

As Rx

6 rds and back extensions + k2e

29/m/183

6 rds + 3 KTE in 7th

7 rds

As rx'd:

6 rounds, +15 Back Extensions

m/18/5'11"/165

as rx'ed except i did 75# OHS. i am pitching tomorrow so i didn't want to be to sore.

6 rounds + 5 OHS

4 complete rounds; back extensions and knees to elbows on 5th.

Whups. Misread this in my bleary eyed rush this morning.

CrossFit warmup followed by WOD but mistakenly subbed 95lb thrusters for overhead squats.

5 rounds plus 15BE plus 13 K2E

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps SUB 65 pound

4 rounds complete + 15 back extensions + 7 Knees to elbows

8 rounds

65lb OHS

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to chest
135 pound Front squat, 15 reps

Completed 7 rounds in 20:30, with only 10 reps per set in the final round (so 100 reps total for each exercise).

M/25/5'11''/200

m/41/169/5'9"

6 rounds + 15 back extensions & 8 knees to elbows

WU
5 rounds as rx'd
M/49/197#/72"

@thegym

scaled OHS to 65#

6rounds

6 rounds 5 K-E

M/33/5'11/181

As rx'd:

6 rounds + 15 Back + 15 Knees + 5 OHS

m/38/185/5-10

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Completed 6 rounds in 19:45.

BE rnd 1-3 15, 4-6 10,5 didn't want to puch through and hurt back so took 5 second break and continued on.
kne rnd 1-2 15,3-10.5 4-9.6 5-8.7 6-7.7.1
grip failure was the issue.
OHS rnd 1-12.3 2-10.5 3-6 15
splits: 2.12 @60% hrt, 3.45 68, 3.19 68, 3.40 70, 3.37 72, 3.06 75

Before hand did 5x3 Deadlift
225 275 315 335 335 felt pretty good at those.

Much better than 27 Apr 09 which was:
185 225 275 305 315x1 325x1 and comparable to 09 Feb 10 in log book.

5 sets

with 15 back extensions

As rx'd

6 Rounds + 15 Back Extensions

A smoker. K2E were slow and OHS were difficult.

“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”- 1 John 1:9

65# ohs

5 rnds + 6 be

5 rds.

w/ 45# OHS. i will figure out the flexibility for these before i die.

CFWU X 1

as rx'd: 7 rds plus 6 knees to elbows

m/36/5'9/179
CFWU-3. Reg. Superman. Burgener. DU.
6 rounds.
Grip slipping on KTE. Used TRX bar since so everything would be close by.
OHS not bad. I think I broke rounds 4 & 5. Look straight ahead, not up. Helps me with stability.
Could do more rounds if I pick up pace on KTE.

Scaled WOD:
BE: x15
K2E: x15
OHSQ: 55lbx15
20min, 5 rounds + 15BE + 7K2E

Subbed 45lb back squats for OHS.
Mile run and DU practice afterwards.

5 rounds and 15 back exts

[5 + 15]

about half of rounds subbed superman for extension, since ghd in use.
scaled 10 x 65# ohs

6 rounds + 15 be + 15 k2e (finished last set of ohs)

Sub'd 10x 65# overhead squat.
2,3,4 were superman instead of back extension.
Knees to elbows weren't great. Ripped a blister. First day back after a week off.

7 rounds + back ext + knees to elbows

subbed 45 lbs. overhead squat

5 1/3 rounds + 8 KTE's

15 superman
15 kte (rd 1), 15 situps all other rds
75# OHS, 15 reps

4 rounds, 15 min

4 rounds, then did a fifth after 1 minute rest

34 yom 191 in full keto.

Four rounds +15 KTE.
Then did 20 min intervals on treadmill. 797 calories according to the Polar.
In full fat burning mode!

Forgot to mention I used just the bar for OHS

Long CFWU, agile 8, then wait for CF class.
and GHD's, OHS, 500m row under 2:00, etc

AMRAP 20 min as rx'd

8 rounds

didn't feel great, not much energy today. CD, stretch

later,
b
m/33/5'8-1/2"/167

M - subbed bar for overheads for 15 reps and only 10 reps of back ext. and knees to elbows
R - subbed broomstick and followed same reps as me
We did 5 rounds.

First round: 95-lbs OHS
Rounds 2-4: 65-lbs OHS

did 25lb x 15 slightly bent knees stiff leg deadlift. Back extension machine was on complete other side of gym.
15 knees to elbows
95lb overhead squats

5 rnds

M/34/173

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
65 pound Overhead squat, 15 reps

7 rounds + (15 x back ext, 5 x knees-elbows)