So if I were going to train specifically for "Fran" I couldn't have programmed better than HQ has so far this month...

I went to buy a t-shirt from the crossfit store and the new styles are horrible. They look like a $5 shirt from a discount store. HQ where are the edgy, in your face, proud to be crossfit apparel? Has the Reebok merger made you go politically correct?

@comment 2-I couldn't agree with you more. The new shirts are pretty lame.

CrossFit Kids Cert. @Rainier CrossFit ROCKED! I learned so much - can't wait to put it to good use! The Instructors are amazing - they love, believe, and are passionate in what they are teaching and it shows. We were lucky to have them teach all of us! Thank- you Todd and crew. Awesome job! I wouldn't change a thing.

Rockin' it Kim!! FRAT's proud of you!

Can somebody please explain what 1.5 pood means?

@1 haha I think the programming has been "fran friendly" too! Was actually gunna hit fran in the next cycle this week, sub 3min where you at!

Yesterdays brutal couplet as Rx'd in 16:59

Great pic...and, congratulations to everyone that achieved CrossFit Level 1 status this weekend! It was a great time...got a chance to meet and work with some awesome CrossFitters and a helluva L1 Certification Training Staff, here in Chicago. Thanks guys!!!

I would, now, like to make a correction: Pat, Reebok does have wristband stopwatches. I did a Google search on "Reebook stopwatches," and found a "slew" of 'em. But, still, as a CrossFit sponsor and having an interest in what we wear as CrossFitters, I would like if you conveyed the need of a wristband stopwatch that is appealing to and marketed well enough throughout our ("time-oriented") community, during your next meeting with Reebok. The one thing I noticed as I looked around at the wrist of everyone wearing a watch, this weekend, we all wore something that seemed to be stopwatch-based. I wonder how many of us donned a Reebok stopwatch?!? :-)

Food for thought...

@ Jim,
a 'pood' is a measure of weight for kettlebells. 1 pood is 36 lbs. 1.5 is 54, 2 is 72.

Thanks for that Timm. Is there a reason why that is used instead of just nominating the kettlebell weight in lbs?

Awesome CrossFit Level 1 Cert this weekend at CF Verve....thanks to all the coaches!

"Fran" on the first day of Level 1 Cert at Crossfit Atlas in Chicago was awesome! Thanks HQ staff!

@ Jim,

it's russian.

@Jim,

it's Russian.

Cf kids course this weekend was by far one of the most influential learning experiences of my professional career as a coach and fitness trainer. Every instructor was confident and knowledgeable and taught with authority and candor. I am a much better coach because of this seminar and I am confident in my ability to provide a fun and effective cf program for preschoolers, kids, and teens as well as fine tune my coaching towards adults.

Awesome Cert class in Miami(I Am CrossFit)
Great group of Instructors, great experience!

Great level 1 at Atlas CrossFit this weekend. Thanks to Pat and the Team!

THANKS TO ALL THE GREAT TRAINERS AT THE DENVER CERT. I WALKED AWAY WITH ALOT MORE THAN THE TRAINING. I WALKED AWAY WITH MORE FUNCTIONAL MOVEMENTS THAT WILL BETTER EQUIP ME AS A DENVER COP TO COME HOME TO MY FAMILY EVERY DAY. FOR THAT, THERE IS NOT ENOUGH THANKS.

-TODD

THANKS TO ALL THE GREAT TRAINERS AT THE DENVER CERT. MORE THAN THE TRAINING, I WALKED AWAY WITH BETTER FUNCTIONAL MOVEMENT THAT WILL HELP ENSURE I COME HOME FROM EVERY DAY AS A DENVER COP TO MY FAMILY. FOR THAT, I CANNOT THANK YOU ENOUGH.

Congratulations to everyone that achieved Level 1 Certification status this weekend, at Atlas Chicago! It was a great time meeting and working with other CrossFitters and learning from a very informative and knowledgeable training staff: Pat, Curtis, Nadia, Doug, Joe, and Kelly...you guys rock!

By the way, I've since learned that Reebok does have wristband stopwatches. Nevertheless, it would probably serve them well to offer a wristband stopwatch that's appealing to our ("time-oriented") CrossFit community. Especially, since they care about what we wear...

This looks like something that was in mind for the CrossFit Open but they decided to go with 11.5 & 11.6 in the form that we did them. Pretty sure I would have done heaps better on this but so would most I suppose.

Which exercise should I substitute for wall ball because I do not have the equipment?
thanks

Thanks Lisa, Josh, Eric & Austin! The level one course at Flag was phenomenal. You have eagle eyes and huge hearts. I am much improved for having attended. The information, motivation, and perspective you provided was invaluable!

It was an amazing wknd at the Denver level one!! Thanks to the amazing staff and trainers that worked so hard this weekend....it was so well run and a truly great learning experience.

A big thank you to the Chan's for hosting my Level 1 Cert. You two and the staff included taught me so much this weekend. I am more than happy to officially join the Crossfit Community as a Level 1 Trainer.

-Jerry S.

The Crossfit Kids cert. at Rainier Crossfit was a life changing event. Not only did I learn how to teach Crossfit to preschool, kids, and teens, but I learned tools that I will use in my parenting at home as well. I couldn't be more excited to implement Crossfit Kids at our box. Todd and the rest of the great coaches reminded us what a wonderful opportunity we have to shape our next generation. Thanks guys for yet another fantastic certification.

10 rounds + 4 PU's
23 lb ball

Thanks to all the instructors for the Level 1 course in Flagstaff, Lisa, Josh, Eric & Austin. Your personalities, training, instructing was rewarding. Thank you for inspiring, encouraging & motivating us. We will never forget 'fran' at 7000 feet...

@ #2 not sure what your complaining about, one of the shirts has barbed wire on it.
Don't don't follow mainsite too much, but this workout will go on the list for a future date

I want to thank HQ for sending these wonderful people out to the CF Kids Seminar in Sumner,WA.Too much knowledge under one roof, too little time with them. The staff was AWESOME, from Connor with his knowledge from being a CF Kid himself, to Jon with his knowledge of the statistical and amazing amount of knowledge on studies of what works and does not, to Alison with her knowledge from being that kids coach that we all wish to be one day, and eric the quieter one with amazing knowledge and checking up on us to make sure that we are grasping everything, to TODD with his amazing amount of passion for this lifestyle change that we can offer our future crossfitters. Last but not least, THANK you LAURIE, very welcoming, OUTSTANDING, great choice of a box to hold a kids cert, (The Cues, Coaches, Atmosphere, Amount of Lecture, Hands-On, Games, Perfect) AWESOME JOB!

M/31/6'2"/190
Toned it down to 7 kg wall shots
and 35# kettleswings
8 rds +9 kettleswings

Ihave just started doing cross fit at home and love it thanks for the great workouts

12 rounds 9kb swings

Thanks CF and Atlas Fitness for the Level 1 this weekend. Outstanding instruction and great facility. I learned what I have been doing wrong for almost 6 years. I'm sorry that it has taken me this long.

replaced wall ball with 45lbs thrusters
9 rounds + 5 Pullups + 8 Thrusters
M/25/200lbs/5'11"

Rx'd
9 rounds + 7 Kettlebell Swing

sub'd wall ball for 45lbs thrusters and had to use 1.23 pood kb.

8 rounds + 5 pu + 10 thrusters.
M/25/155lbs/5'5"

10 rds + 5 pullups

Heart wanted to explode....felt like I was doing windsprints on a track. Loved the WOD!

Navy Lieutenant Michael Murphy receives the honor of getting a destroyer named for him. Thought the community would be interested.

http://www.cbsnews.com/stories/2011/05/08/eveningnews/main20060929.shtml

12rds, 5PU, 2KB swings. one of my fave WOD's so far.

11 rounds + 1 wall ball
14 lb. ball

Germany, Münster

M 37/181cm/90kg

11 Rounds, 5 Pull up's, 3 Wallball

Just saw the news story #39 was talking about--Navy Ship dedicated to Lt. Murphy.

http://articles.cnn.com/2011-05-07/us/maine.ship.christened_1_navy-ship-taliban-fighters-taliban-leader?_s=PM:US

I think this calls for an extra workut...

8 rounds, 5 PUs, 1 wallball

This one beat me down too. Nice WOD.

Level 1 Cert this weekend at I am Crossfit in Miami was awesome! All the trainers, Jenni, Nicole, Russell, Chris, Mike & Sarah were exceptional, motivating, supportive and as welcoming as family! Being pregnant i was still able to do way more than i imagined, the energy was contagious! Thank you all so much! I cant wait for the Kids cert in NC next month!
thanks guys and one more HELL YEAH! :)

as Rx'd
9 Rounds

Got my first kipping pullups today!!

Coaches/Staff at the Maimi Level 1 Cert, thank you so much for sharing your knowledge and expertise. You made it exciting and fun!

Big thank you to Jenni, Nicole, Russell, Chris, Mike and Sara for hosting such a great cert at I AM CROSSFIT in Miami. What a great team you guys are!

m 45/5' 8"/148

12 rounds + CTB + Wall Balls.

7 rounds + 5 PUs and 7 shots.
22 lb ball and 30 kg (1.83 pood) KB.
And day 34 of 100DBC.

12 rounds and 2 pull ups.

Great workout today!!!

8 rounds + 4PUs

The L1 hosted by I Am CrossFit in Miami was (airplane overhead) fantastic. The instructors were all (airplane overhead) humble beasts that clearly knew and mastered (airplane overhead) the material.

Thanks again and allow some (airplane overhead) chalk.

5 and 2/3
15-lb dbs

Big thanks to the seminar team at the Coaches Prep Course in Atlanta this weekend; Chris, Chuck, Miranda and Beth. The trainers hosting these seminars are always top notch and I sure did learn a lot from them. Hopefully one day we'll all be as knowledgeable as you guys. Maybe in future seminars at the closing of day two everyone (who wants to) should write their name/contact info on the whiteboard for networking purposes. Just an idea! Thanks again to everyone at the prep course.
-Korey Akers

As Rx'd
6 rnds + 5 PUs + 6 wall ball

Thanks to Jenn, Austin, Deanna, Rob, Logan and Cruise Director Boz for a great L1 cert at CF Virtuosity in Brooklyn, NY! Had a great time learning from some awesome trainers and athletes!

10 rnds + 5 pu, 10 WB, 9kbs. 15lb wall ball.

Just wanted to say THANKS to the training staff that ran the LVL 1 CERT @ I AM CROSSFIT in Miami. You guys were highly informative, very articulate, and made the LVL 1 CERT an overall great experience!!!

Thanks again for everything,
aLex O.

Great weekend at CrossFit Atlas Level 1 cert. Pat was an amazing trainer/coach, along with the rest of the HQ team. Thanks for all the inspiration to become an effective trainer and hopefully change the lives of others during my journey.

(sigh)

I did heavy clean and jerks yesterday, then heavy flat bench today before doing this workout. It made this a very difficult experience. Basically wiped me out for the rest of the workout.

10 rounds (5 CTB pullups)

m/21/200/5'9''

CrossFit L1 cert in Flagstaff was outstanding! A special thanks to the coaches: Lisa, Eric, Josh, and Austin! I learned so much from each of you- can't wait to try my squat therapy at the gym, the muscle up progression (I think I have one in my near future), the clean is going to be much "cleaner," and my SDLHP WILL be a "9!" You guys provoked even more inspiration! Thanks for leading by example and making us all better athletes!

10 rounds, but scaled to 11 lbs wall ball and 26 lbs KB

This weekends kids cert at Crossfit Rainier was amazing! So much great information on the differences between training kids vs adults. So much of what I learned is totally going to help me not only training kids but adults also. Great Cert staff! Thanks Tood & Team-Margie

7 rounds + 5pu as Rx

9 rounds + 5 Pull-ups

Sub'd: homemade sandbag med ball & 25kg dumbell

33/m/5'10"/220

Did 45lb thrusters instead of wallball
Did chin over the bar pullups instead of chest to bar.

6 rounds + 5 pullups + 7 thrusters

M/21/170

Subbed 45# thrusters for wallball and a 55# dumbbell for the kettlebell

7 rounds + 4 KB swings

27/m/5'11"/215ish
10 rounds + 5 ctb rxd

I wanted to thank the STAFF that worked the LVL 1 CERT @ I AM CROSSFIT in Miami this weekend. You guys were great: highly knowledgeable, very well spoken, and made the experience amazing.

-aLex O.

I wanted to thank the STAFF that worked the LVL 1 CERT @ I AM CROSSFIT in Miami this weekend. You guys were great: highly knowledgeable, very well spoken, and made the experience amazing.

-aLex O.

M/31/195
As Rxd w/30Lb vest

8Rds

Carole
F/52/5'6"/133

35# bar thrusters instead of wall ball, 1.0 pood kettlebell.

9 rounds + pu + 5 thrusters

Kevin
M/52/5'11"/172

15# wall ball.

9 rounds + pu + wb + 11 kb

f/41/178/5'11"

Chin over bar pullups
20# ball to 9' target
1 pood kb

9 rounds, 4 pullups

So.. that's 49 pullups today... Good.. got my 40 in.

Nice to see Carole and Kevin continuing to duke it out Nice work you two!

F/26/5'5"/115

Chin over bar kipping pull-ups, 15# DB thrusters, and 1 pood KBS:

7 rounds + 5 pull-ups

The crossfit kids course was awesome! What an excellent way to train both kids and some beginner adults. Todd, Connor, Jon, Erik, and Allison were all fantastic. A truly eye opening cert. Would highly recommend this class for any trainer. Thanks guys!

10 rounds + 5 c2b pu rx'd

M/43/5'11"/185

20min AMRAP

5 Pull-ups (regular)
10 20# Wall balls
15 1.5pood KBS

10 rnds + 3 pull-ups

Just wanted to say THANK YOU so much to the CF HQ trainers at CF Verve in Denver this weekend. I had such a blast and it was extremely motivating to be around all the energy and knowledge! The lectures were well thought out, precise and entertaining! I was so happy to have met a bunch of great ladies in the CF community as well. Very cool!

12 rounds Rx'd

9 rds ctb and wb rx'd

10 rounds as rx'd
PUs- unbroken
WBs- relatively unbroken
KBs- got heavy really fast. I started to break these up into 2 sets after the 3 round.

10 rounds + 5 C2B

16 lbs D-ball and 44lbs KB.

16 rounds
+5 c2b pu's
+10 wall balls
+5 KB swings
*had use a 45lb KB instead of 1.5 pood

Monday 110509
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

8 rounds 5 pullups 10 wall ball 5 KBswing*

Scale, one are KB swing right arm only after round 5.

*Ok so I got this weird pain/ burning in/on my left shoulder blade on the swing down on the swings. Kind of a poping burning, no matter what I did it didn't change. So after round 5 I grabbed the 1 pood and still the same poping. So I almost stopped there,

but I one armed swing after round 5. rounds 6 was 6/5/4. round 7 was 10/5. round 8 was 5/10.

I'm glad I even finished it. I almost stopped and took a DNF but I made it. Shoulder feels fine now and pullups and wallball unbroken with no pain. Weird.

DENVER CERT- Thanks to all the staff. Outstanding job.

MRAP 20 mins 5 C2B Pull-ups, 10 Wall ball shots, 20 pound ball, 15 Kettlebell swings, 1.5 pood

Scaled: deadhang chin to bar pullups 5 rounds (1st 2 unbroken, last 3 rounds 3-2 broken), then band-assisted unbroken sets 6-8. 12# ball.

8 rounds + 5 pullups + 10 WB shots (255 reps)

Wall Ball and KBS with right leg out to side, semi-Bulgarian style. ;)

Need 1.5 pood KB work (have been using 1 pood).

MRAP 20 mins 5 C2B Pull-ups, 10 Wall ball shots, 20 pound ball, 15 Kettlebell swings, 1.5 pood

Scaled: deadhang chin to bar pullups 5 rounds (1st 2 unbroken, last 3 rounds 3-2 broken), then band-assisted unbroken sets 6-8. 12# ball.

8 rounds + 5 pullups + 10 WB shots (255 reps)

Wall Ball and KBS with mostly useless right leg out to side, semi-Bulgarian style. ;)

Need 1.5 pood KB work (have been using 1 pood).

7 rounds + 5pu as Rx

Following G. Amundson and posters to these comments, I'm starting to set goals & would like to post them online.

Are these comments the place for them? Or is it better to create a workout log on CF site and post them there?

Thanks,

Matt

9 rounds plus 5 C2B pull-ups...had to use band for C2B, able to stay with the band providing less assistance, Rx on wallball and 1 pood for most rounds due to strength and limited KB

10 rounds rx

Sub'd w/8' TGT
7 rds + 3 pull-ups

8 rounds + 5 C2B

Rx'd - 9 Rounds

13 Rounds + 5 C2B/ 10 WB/5 KB 1,5 pounds

13 rounds + 5C2B / 10 WB/ 5 KB Soh 1,5 Pounds

11 rounds + 5 C2B / 10 WB 14lbs / 11 KB Swing 16kg

first post on crossfit!!!!
10 rds 5 ctb 10 wallball 11 swings
16kg kb.
m/30/191#

9 rounds. C2B on a free swinging bar was a bad choice...

9 rounds + 5 C2B Rx'd.

Fun WOD!

Made up the box jumps - snatches - pull ups triplet from Saturday, details there.

37m/6'3"/238lb
As rx'd 10rds 5pu 10 wb 7 kb.

9 rounds, four pull ups (62 lb. kettlebell)

2011-05-09: 11+5 pu's@19:27. Sub reg pu's and 45#kb. Rnds@1:12-2:00.

17yo male/6'0''/165lbs
9 rounds
subbed 16 pound ball and 40 pound kettle bell

M/65/185-Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 15 pound ball
15 Kettlebell swings, 35 lb
9 rounds

As Rx'd 10 rounds+ 5 Pull ups. Did this outside. Used a light post for the wall balls.

As Rx'd: 13 rounds + 5C2Bs

BP/35/5'11"/207

m/37/220/6'3"
5 jumping pull-ups off 16in box
10 wall ball shots (10 lb )
15 box jumps (24")

11 rounds. Stopped because I pulled something in my upper back/neck. Wasn't going all out. Might have been able to handle jumping pull-ups from ground & 20 lb ball? Just cautious after re-injuring my shoulder. I'll see how the shoulder/ arm/ forearm handles this work out?

9 rounds

limited equipment. had to alternate KBs and med balls with a fellow crossfitter.

odd rounds: 25lb ball (10'), 20kg KB + 5lb ankle weight strapped to handle

even rounds: 14lb ball (15'), 24kg KB

rx'd
9+6kbs

m/26/170

As Rx'd
11 rounds + 5 CBP & 9 WB

Tore a callus off the palm of my hand during the 9th round...Ouch!

Great grip strength w/o - transitioning from KB swings at the end of a round to CBP at the start of a new one.

As Rx'd
11 rounds with 3sec left.

@ #47 (Paul Z): Way to go, keep it up!

Tweaked a little:
5 Wide grip pull ups
10 30# DB thrusters
15 50# DB Swings
It was as close as I could get it to the WOD.
9 rounds + 5 Pullups

27/m/5'11"/175
As rx'd for 10min
4rds + 5C2B + 2WB

Did this around 15 min after making up Saturday Box-Snatch-C2B. Not a great idea!

Subbed 45# barbell thrusters and 55# db swings

8 rounds even

5 rounds + 5 pullups and 10 thrusters

5 Chest to bar pull-ups (80 pd assist)
10 25# thrusters
15 DB swings, 35#

Ha ha ha... Awesome Crossfit Kids game!!
Played it with a few kids groups here too. I think we called it builders & bulldozers :)

m/45/183

subbed 20lb DB thruster for wallballs

11rds

First 10 minutes 4 rounds + of WOD
Second 10 minutes speed bag and heavy work
M/53/6’/210

CFWU (1 round only)

Subbed 55#DB for Kettlebell swings
Subbed thrusters with a 40# dumbell for wall ball shots.
CTB Pull-ups as rx'd

10 Rounds + 2 CTB Pull-ups

7 rounds

Sore as hell from doing g wod 30 minutes after yesterday's mainsite wod.
Anyways, 11 rounds +5C2B pullups + 5 WB

Second week of CF - 9 rounds, subbed push-ups for ball, 30lb kettle.

Patience is the key for me.

33/M/160

Ouch... Been out of the game a few weeks.

7rds + 5 C2B + 10 WB + 7 Swings
Rx'd

Spent more time with my hands on my knees than I did working.

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Wall ball x 5-5 Kettlebell swing 16KG x 5-5-5 24KG x 3-3-3

As rx’d: 9 rounds + 5 chest to bar pull ups
Foam roll after

16 lbs med ball and 35 lbs kb- 9 + 1

Rx'd
16 rounds + 1 pullup
Loved this WOD, tore up my hand pretty good though

11 rounds, this is my second day trainning with Crossfit ;)

9 rounds + 1 swing as Rx'd

Brutal on the grip, wall balls were the only thing that stayed unbroken the whole time.

Subbed Push-ups for Pull-ups - my gym has too few pull-up bars and they’re always occupied

Subbed 20# DB Thrusters for wall ball

7 rounds
+ 15 Push-ups
+ 10 Thrusters

4 rounds Rx'd
first WOD after having my wrist casted for 3 months due to scaphoid fracture, advice to anyone, if you're testing your maximum box jump height and fall, land on your elbow, not your wrist

7 rounds + 2 pu, as Rx'd

m/23/5'11"/180

10 rounds plus 8 wall balls as rx'd. All moves unbroken.

A big thanks to Matt and Cherie Chan for hosting a phenomenal L1 Cert this weekend at Crossfit Verve. All of the instructors including, but not limited to, Zach, Nick from Omaha, Lance Cantu, Nicole from Crossfit Roots and Joe Alexander were awesome. That box is freakin' sick and was only outdone by the quality coaching. What inspiring, generous, and professional people. Crossfit is a top-notch organization bc it has top notch people. This was one of the best experiences I've had in a long time and worth every stinkin' penny and more!

10 rounds + 5 CTB pullups

50lb Kettlebell

9 rounds + 5 pullups + 10 wall ball shots - as rx'd

40M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; body tighteners; V-ups; tuck-ups; hollow body rocks; hip rises; leg lifts; toes to bar.

As Rx: 8 rnds.

C/D: BP, 5x5 at 105-125-145 (531 deload).

Acitve rest day (relaxed pace). Forced a long rest after every 5 reps. I would have liked to have gone full-out on this one. It's a good combo of exercises and I always like the "Cindy" rep scheme.

9 rounds 5 pu, 10 wall shots 20 lb ball, 7 kb swings

8 rounds + 3 c2b pu's

10 rounds + 5pull ups, 7 shots.

Remembering what Rob Orlando I went heavier on the KB swings:
5 CTB PU
10 WB 20 lbs. (12 ft.)
15 KB at 2 Pood

6 rounds + 10 WB
Awesome workout!

25# plate instead of kettlebell
homemade wall ball around 20#

10 rounds + 5 pull ups and 8 wall shots

Credit and call out to Gordo
Farmers and Lumberjacks came from the amazing Gordon Limb and the CrossFit Kids Program at CrossFit Fairfax. The Kids love it- ask for it and want to keep playing.
Thanks again Gordo for your contributions
Mikki

Made up the thruster/burpee wod:

65# thrusters

15:30

Laura f/48/5'7/150

Subbed 45lb Thrusters for the Wall Balls

7 rounds + 5 Pullups

M/20/165lb did regular pullups for most rounds, not chest to bar. and used a one pood kb instead of 1.5... All in all finished up 10 rounds, 5 pullups, and 2 wall balls. The wallballs were a pain in the ass though cuz I use a homemade ball and it started to disintegrate and was raining sand in my eyes for the final rounds. Good times

CFWU x3

7 rds + 10 kb swings
as rx'd

13 rounds as rx'd

M/36/6'1"/240

Had 6 seconds after my last round but couldn't get my butt back on the pull up.

13 rounds as rx'd

Had only 6 seconds after last round so I called it :)

M/36/6'1"/240

10 round, 5, 10, and 2 sings as Rx'd

as Rx'd
9 rounds + 12 kb swings

M/30/6'3"/210

5 rounds 5 pull up 10 wall shots

as Rx'd

8 rounds

24/M/209#/6"

13 Rounds exactly

This was a tough one! Enjoyed very much!

I did 11 complete rounds then did a set of chest to bars and wallballs then time ran out. Only one more round of kettlebells and would have had a full 12

The CrossFit Kids cert at Rainier CrossFit this weekend was truly inspirational. After my Level 1, I knew that becoming a coach was definitely my calling and now after the experience I had this weekend, I know that, like Todd, I want to change the world - one child at a time. We have such an opportunity to help shape and mold children's lives for the better - help to make them stronger, faster, better - and that makes my heart glow. Plus, I've learned how to help our adult members with the simplist of cues. I cannot wait to get our program going!! Thank you Todd, Alison, Erik, Jon, and Connor for being true inspirations, for sharing your abundant knowledge and for all of the laughs! Dodgeball has never been so much fun!

6 rounds plus 3 pullups at Blue Flame CF. As rx'd. Kettlebell almost killed me. Ran 10 40's after five minute rest.

As Rxd 9rds + 5 pu... went ahead and finished to complete a full 10. Cool wod to end the cycle.

M/24/5'9/158

11 rounds + 5 ctb

Subbed 25lb kb (heaviest around)

As rx'd: 10 rounds + 5 C2B + 10 WBS + 1 KBS

"Everybody's worried about stopping terrorism. Well, there's a really easy way: stop participating in it." ~Noam Chomsky

45/171

CTB, 17 lb. Wall ball and 1.5 pood KB

7 rounds +5 +10 +2

Too beat from softball...

5 rnds in 10 min.

34/M/195

8 rounds + ...10x wall ball

scaled 6# ball

8 rounds

10 rds 30 minutes after yesterdays thruster/burpee WOD.....lungs never stopped burning.

m 35 5'10" 185

8 rounds + 5 CTB + 10 Wall Ball

As rx'd
9 rounds + 5 bars to chesty

11 rounds + 1 C2B pullup, as Rx.

Kept a steady pace, unbroken all sets. Tried to take a short 3-5 breath rest between each exercise.

m/43/5'11"/200

5 band assist Pull-ups
10 Wall ball shots, 16 pound ball
15 Kettlebell swings, 35#
7 rounds + wallball

14rnds

Done 2hrs 45min after end of yesterdays wod : 5 Rnds 15 - 95# thrusters, 15- bar facing burpees.

Coaches Prep Course/Atlanta, Ga.
Thanks to all the coaches(Chris, Miranda, Chuck, Bethany) for some much needed instruction, great insight to running a better box and being a better coach and athlete. Great Job.

Chris
Crossfit Eastcobb

Great experience this weekend at I Am CrossFit Miami! Definitely became a better coach this weekend :-)

8 ROUNDS + 5 PULLUPS 10 WALLBALLS
(16KG KETTLE BELL 15 POUND BALL(ALL MY GYM HAD))

8 ROUNDS + 5KB +10 WB
16KG KB 15 POUND BALL(ALL GYM HAD)

8 ROUNDS + 5KB +10 WB
16KG KB 15 POUND BALL(ALL GYM HAD)

m/22/5'6"/162

Subbed kettle bell to 1 pood. Did 45lbs thrusters instead of wall ball shots.

7 Rounds.

I used to crossfit 2 years ago and got in pretty good shape but then stopped. Started up again and I forgot how much these workouts kick your ass. My second week need to stay motivated!

Deadlift 5-5-5-5-5
Then
AMRAP 8 min
5 Thrusters, #115
5 C2B Pullups
5 Box Jumps, 30"

205-225-245-260-265F5
3 Rnd + 3 Thrusters

9 rounds 1 pull-up

Used 45# plate for KB swings

21/m/5'11"/173

Was anyone else's back kickin their ass?! This was tougher than I thought it would be.

9 rounds + 5 ctb + 10 wb's

M/5'9"/210 lbs/ 43 yrs.

m/37/5'11/205

8 rds + 5 pull-ups

Subbed 2-20 lb db thrusters for wall balls

9 rounds

10 WB

Rx'd

m/36/165
subbed 20# db thrusters for wall balls
11 rounds

Day 6 of CF:
Scaled and modified:
Exactly 7 rounds 20 minutes
5 Jumping Chest to Bar Pull-ups
10 Dumbbell imitation Wall ball shots 20 lbs
15 Dumbbell swings 30 lbs
M/43/5'8"/160

Rx'd 7 rounds. Almost hurled.

Substituted 90 minute militaryathlete workout with Puddy. Totally smoked. Extreme discomfort

M/25/6'/160

6 rounds, 5 pull ups, 5 wall ball

sub 45lb thruster for wall ball and 35lb dumbbell for KB. Pull ups were no problem, thrusters were killer due to previous two days wods and "KBs" were bad due to doing some yesterday... should just wait until i see next days WOD before jumping into another exercise.

14 rounds +5 PUs+10 Wall balls

-modified wall balls to a chest pass against wall at full hip extension, eight foot ceiling limited.

The best thing ever happened during this WOD, the power went off about ten mins in. No big deal, I had my stop watch going and there was plenty of light from the side doors being open. But after I finished my workout, I walked into the main part of the gym, where all the machines are. It was completly empty. The only other people in the entire place was the cleaning crew.
I am at an FOB in northern Afghanistan, and even here people are tied to their precious machines.
Thank you cross fit.

9 rounds, six weeks in.

Roll Tide

6 rds 2 kb swing

m/39/5'11"/165
Retired Army 1SG
Clarksville, TN

m/52/6'4"/215

10 rd 4 pu

as rx'd 8 rounds +5 +10 +8. definitely a kick in the pants.

m/22/5'8"/160

10 rounds 4 Wall Balls

Think I shorted myself about a minute and some change on the time because my watch stopped after round 2. I didn't want to go overtime so I used the clock on the wall and guessed when I started. Turns out someone else in the group had a watch on and it went off for the 20 minutes a little after I stopped. Would have been nice if he would have told me huh? Oh well. Good workout.

NEVER QUIT!!

The CrossFit Atlas Cert. was incredibly well presented. Thanks to our five trainers.

as R'xd - 10 rounds plus CTB, WB and 10 swings

10 Rounds + 5 CTB & 10 WB shots.

3 weeks into Crossfit and I must be a masochist bc im loving this pain. Is it normal that I get sad on rest days?
24/M/198

as rx'd

9rounds+ 5 swings

First 10 minutes 4 rounds + of WOD
Second 10 minutes speed bag and heavy bag work
Had to do some bag work haven’t done any this cycle
M/53/6’/210

@todd, no it's scottish

43/m/176cm/73kg

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Dumbbells Thrusters, 21 pound each
15 Kettlebell swings, 1.5 pood

11 rounds +5 +10

6 rds, 10 w/b

8 + 2 pull ups.
Not the best form/height on the pull ups.

12rnds + 5 c2b + 10 WB as rx'd

7 rounds, + PU / WB / 11 Kb swings

39/M/195lb

First time without scaling or broken sets.

M/30/6'0"/182

7 rds +2 kettleswings

9 rounds

M38/188#/5'8"

10 rounds + pullups as rx'ed

just wanted to say that the level 1 cert. i recently did this weekend with russell berger and the rest of his crew in miami was amazing. i learned so much in a considerably short period of time and the way they did it helped me retain the information better then anything i learned in college. again amazing job and im proud to now be a part of the crossfit family of trainers, competitors and athletes...

M/190/5'09
As rxd 11 rnds + 5 pull ups
Kettle bells killed me!!!!

M/30/173/5'10"

sub 55 lb dumbbell for KBS

9 rounds + 5 C2B

after day 10 of 100 burpees for 100 days.

M/64/184/5'11"

5 C2B Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 53#
9 rounds + 5 Pull-ups

Completed after 30 minutes of bouldering.

Awesome experience at the Coaches' Prep Course at CrossFit Atlanta this past weekend. Being surrounded by the amazing talent that is Chuck Carswell, Miranda Oldroyd, and Chris Spealler was very enriching, and the content discussed was often times a great eye-opener as well - I think the open format with a lot of group feedback is perfect for what CF is looking to provide with this course. I look forward to putting in practice much of what I learned this past weekend so that in turn, I can exponentially increase the value I can provide my clients, as well as better their overall experience.

Thank you very much for the great weekend team!

60# DB
25# Med Ball

8 rounds + 5 C2B PU

As RX'ed

12 Rounds

As rxd
10full5+10+1

Paul: 12 Rounds + 5 pull ups
Gunnar: 10 Rounds + 7 Kettle bells
Harold: 9 Rounds + 2 pull ups
Eric: 8 Rounds + 5 pull ups
Jen: 7 Rounds + 5 pull ups (16# ball)
Chris: 6 Rounds + 10 Kettlebells

9 rounds, 5 C2BPLUPS, 10 WBS. Sub 18 Lb WB to 11'.

12 rnds rxd

33/M/190

no ball or kb's so I used 20# dumbbells and a 55# dumbbell.

10 rounds + 5 CTB pullups and 10 dumb thruster.

that's an awesome workout

Crossfit warmup
WOD as RX'd
8 rnds, 5pullups, 10 wall ball shots...
warm down
7 l-sit pullups, 20 handstand pushups.
stretching

F/29/135/5'8
*Note to self: finally lost all the baby weight: took 10 months* 5/9/11
5 regular pull-ups (no band-yea!)
10# wall ball
20# dumbbell swing
9 rounds + 2 Pull-ups

10 rds.+ 3 PU

Another great WOD, keep it up mainsite.

16 lbs med ball and 35 lbs kb- 9 + 2

For the first time in 10 years I was able to do 2 unassisted pull-ups today! About 4 weeks on Crossfit and I have reached the same fitness level I was when I got out of the United States Marine Corp 10 years ago! Hows that for motivating. My wife is sick of hearing about Crossfit, my 3 year old son does air squats with me, and my 19 month old daughter "helps" me with puch ups by sitting on my back patting my shoulder. I am officially in love with Crossfit!

subbed pullups with negatives, everything else as rx'ed. 8 rounds even.

7 Rounds + 5 pullups

M/20/6"3/183lbs

As rx'd
10 rounds
Great WOD

9 Rds RX. ~Pullups not exactly ctb.

New guy, go easy on me.
7 rounds,
- feet level with chest on box using rings, 5 reps
- substituted thruster's, 95 lbs, 10 reps
- 35 lb KB, 15 reps

20 min's, 5 seconds

m/45/5'10/200

9 rounds + 5 pullups

Completed 7 rounds as Rx'ed.

Level 1 Cert this weekend at I am Crossfit in Miami thanx All the trainers, Russell, Chris, Mike especcialy the girls(NICOLE,jenni,sara.)I have passed the test if I had known I could order the test in Spanish, but i really enjoyed the weekend, i hope to see u again, to continue learnig crossfit from u. GRACIAS TOTALES.

m/46/205/6'1
11 rnds +5 pullups
50 lb KB
20 lb WB

Dedicated the Tough Mudder challenge @Mt. Snow,VT on Saturday to Lt. Michael Murphy. RIP Warrior. Our team, "SEEMED LIKE A GOOD IDEA AT THE TIME" did it in 3hr 25 mins.

5 rds in 11:20
regular PU (in doorframe), airballs
then 10' yoga
AM, right out of bed

subbed 45lb BB thrusters for wall balls
subbed 55lb DB for KBS
otherwise as rx'd - 10 rounds + 5 CTB pullups

subbed 50 DB for 1.5 pood KB
Subbed 8 lb medball for wall balls (heaviest I have)
Took a 5 minute break after 15 minutes, had to help some of my football players with squats. The break really helped with a strong finish.

10 rounds complete and still had 2 seconds left!!

11 rounds in 20 mins

m/39/76/210

PUs done on rings, 45# thrusters for WB

10rds even

M/42/180

Had to sub deadhang pull-ups, palms facing in, as I continue to rehab a shoulder impingement.

9 rounds.

More better faster

M.37.175.5'10"

9 rounds as rx'd.

This was a great WOD. Went to the bad place at the end.

AMRAP 20 (slightly modified):
5 push ups
10 wall ball (12 lb- heaviest ball at my gym)
15 KBS (40 lb KB)

# Rounds = 9 + 5pu + 10wb + 3kbs

subbed 45lb thrusters for wall ball
10 rounds + 4 pull ups

As Rx'd:

7 rounds + 2 pull ups

Part 1:
skipped lunch, add bcaa, etc pre run:
run outside at house at 3:15pm, down and back
5.6k total, felt good but legs were heavy and calves a little sore.

(rest 45min)

Sumo DL's 10x2 at 275# every 45sec - fast and easy

(rest 20 min)

Part 2:
3xPSN,3xPCN,10xburpees, easy 5min row x 7
wasn't sure what heavy would be today:
:37, 165#
:46, 175#
:50
:44
:41
:53, 185# -missed 2+3 PS
:53,185# - all good!

burpee sprints were fun, except nearly puking after. Probably went too heavy on the later sets.

bacc's and recovery shake post wod.

(rest 2hrs)
eat a large plate of fajitas, guac, queso, and chips, mmm.

now I'm tired.

#25 WB

13 rounds, 5 ctb

M/101#

Subbed 25# dumbbell for the kettlebell swing, and 20# dumbbell thrusters for the wall ball.

7 rounds + 5PUs

I will improve.

5 rounds

as rx'd 8 Rounds + 5 C2B PU's, 10 WB Shots

5 Pulls
10 15# Thrusters
15 Kettles
9 Rounds in 20:00

as rxd 10 + 8 swings

8 rounds + 22 reps

as rx'd

28/m/6'7"/220lbs
7 rounds +5 C2B pull-ups lovin the last couple of workouts!!!

8 rounds. + 3 wall ball

9 plus 1 pull up

9 rds...2 pood kbs

Hey, the kids course at Rainier CrossFit was top notch, professional and fill my mind to overflowing with great training information. Great training staff. Thank you

24 / M / 5'9" / 135lbs

Scaled to
Standard pull-ups x5
12lb wall-ball shots x10
40lb kettlebell swings x15

8 rounds plus 5 pull-ups plus 10 WB shots plus 8 swings

The swings were the worst.

9 Rounds 1 Rep

Did 12 kettlebell swings @ 1.75 pood per round.
Pull ups on climbing board.
Started with wall ball shots.

7 rounds + 10 wall ball shots + 4 kettlebell swings.

Sub'd 50lb DB Swings

6 rounds + 2 CTB PUs

M/42/6'/221
As Rx'd
9 + PU's & WB's

m/27/180cm/77kg

9rd + 5 PU + 10 WB shot + 8 Swings

9 rnds + 5 pull-ups, 10 wall balls

As RX'ed except KB was 44lbs.

11 rounds + 5 pullups.

M/39/195/5'11"

7 rounds + SWINGS and THROWS
Substituted 45lb sandbag atlas lifts for med ball.

Big sweat!

M/ 37/ 132 lbs/ 5'-6"
I did 3 different short WODs today. I just did a couple WODs with Chest to Bar and it's not really a weakness, so I wanted to do a few short hard WODs to test recooperation and a little strength as well. I need to work on my shorter WODs to up my intensity and keep it up for shorter intervals without really stopping. I do much better at 20 minute WODs.
WOD #1: Max Dumbell Snatches in 2 minutes (load I used was 50 lbs - for 45 reps) I switched hands every 5 reps. These were power snatches from ground to overhead fully locked out above.

Rest for about 4-5 minutes

WOD #2: 2 Power Cleans on the minute for 10 minutes (I used 155 lbs) This was a good WOD. It got pretty heavy. I did a single waiting for a couple seconds and then did another.

Rest for about 4-5 minutes

WOD #3: Annie ladder: 10 D.U., 10 Situps, 20 DU 20 situps, etc. for 15 minutes for AMRAP
(I completed the 80 reps round for both and then did 25 D.U.s - total reps: 745)

Good day of working out. Fun, varied and a couple different domains.

20 lb. med ball straight up (no wall)
45 lb. DB swing

11 rounds + 2 pullups

KB thrusters (2 20lbs kbs) for wallballs
50 lbs KB swings

8 rds + 5 pullups + 10 thrusters

10 rds + 5+10+12 Rx'd

M/34/5'8"/180

8+5+10+4. Done at home, so chest to rings pullups, 45lb thruster for WB.

8rds

I had an amazing time at Level 1 in Miami. Russell and his group of instructors were extremely knowledgeable. All the instructors were down to earth and did a great job breaking things down and simplifying them to make it easier to learn. They were all amazing athletes as well as trainers and I couldn’t have asked for more from the class.

3rds cfwu

as rx'd
8rds

M37/5'8"/166

AS RX'D 8 ROUNDS PLUS 4 WALL BALL SHOTS

6 rds 20lb db thruster
55lb kb swings

f/34/142/5'1"

8 rounds + 10 wall balls
(pull ups w purple band, 12lb ball, 35lb k bell)

10 rounds even.

18# ball, 50# DB

9 rounds + 5 pullups, 3 wall ball shots
KB: 24 kg, Ball: 20 lb

brutal! I was completely drained at the end, great workout!!!

Ugh!!!
10 Rounds Rx'd

9 rounds + 1 KB swing

pull-ups were chest at bar height but not touching
16# Ball
1 Pood KB

M/34/145lbs/5'5"

As rx'd
10 rounds plus 5 chest to bar and 10 wall balls

m/38/6/190
As Rx'd

8 rounds +5 C2B, 10 Wall ball shots, 4 K.B. swings
259 total reps

f/29/501/140
16 pound wall ball
Tried C2B first round and she got two. Decided to go with pull-ups to keep the intensity up

6 rounds +5 pull-ups
185 total reps

17 rounds with 2 sec to spare

and then we ran 20mins...
SIMPLY THE BEST
but... my legs are still shaking

M/34/5'4"/143lbs
As RX'd
12 rounds + 5 CTB +6 wall ball

9 rounds + 5 CBPU + 10 WB

6 rounds plus 5 pull ups

12 lb ball, assisted pu's after first round. What's my problem?

as rx'd with 15# wall ball at 9' target

14 rds + 5 PU + 5 swings.

20 AMRAP
5 Pullups
10 20lb wall ball shots
15 35lb DB swings (most weight I have)

11rds + 5PU's

M/45/6'4"/185

Ran out of time at the gym...
10min AMRAP
CTB Pullups Rx'd x5
45lb bar thrusters subbed for wallballs x10
55lb Dumbbell used in place of kettlebell x15

6 rounds in 9:46. Needed 14 seconds for a shower after.

M/ 37/ 132 lbs/ 5'-6"
As Rx (I used an 18 lb med ball but threw to 11')
I completed 10 rounds + 5 chest to bar pullups.
Great Workout.. I am trying to hit my goats pretty regularly and high rep wall ball is one of them, so I liked this format so I could work and concentrate on my form and still keep churning the reps out. Actually for me the kettlebell swings were the hardest. I think it's just repeating 15 reps that's hard. I am pretty good at the KB swings but repeating 15s wore on me more mentally I think. I was thinking of going for 8 rounds plus, but the early rounds were getting done in 1:30.
On a side note: I worked a LONG DAY. Got home, changed immediately as everyone was already in bed, ran (literally) down to the gym and warmed up for about 10 minutes. Then did the WOD and was kicked out as it was closing. Glad to get this one in. I liked it.

normal kipping PU's

9 rounds + 5 PU's

5/11...163/172
Through 10 kb swings of rd. 5. Could've gone into rd. 6 if didn't have interruption after p/u's in rd. 5. WB's unbroken. 55# d/b swings split into two sets each rd.

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1 pood

7 Rounds in 19 minutes
M/27/170

5 Pull-ups
10 Wall ball shots, 14 pound ball
15 Kettlebell swings, 1 pood

9 rounds + 5 pu's

F/40/5'6"/150

chin-over-bar pull-ups
14# wallball
1 pood KB

11 rnds + 3 pull-ups

Just wanted to at least keep up with my Mr. Nutfam :-)

9 rounds w/ thruster sub for wall ball.

All sets unbroken.

As rx'd, 11 rounds.

I paced this a bit, starting with rounds were averaging about 1:30, after which I rested ~30 seconds (10 round pace). This seemed sustainable, so I started cutting the rest period down, eventually eliminating it entirely for the last couple rounds. All unbroken, except C2Bs in the last few rounds. Wall balls were the easiest here, KB swings seemed the hardest. Grip started to deteriorate in later rounds.

Did:

20 min AMRAP of:
(5) chest to bar pullups
(10) wallballs with 12# (biggest available), 11' target
(15) 55# DB swings

9 full rounds, plus 5 C2B, 10 wallball, 5 DB swings

All sets unbroken, DB swings definitely taxed me the most.

M/51/153/1-1-06

As Rx'd
7 rounds + 5 CTB PU

7 rounds + 5 shoulders to rings+10 wall ball shots+10 KB swings

8 rds + 5 pull ups. Swingset fat bar pull ups, 45lb bar thruster, 1 pood kb. 55 jj wu. abmat x 12 post.

m/54/170

As Rxd - 7 rounds. I'm just getting back into CrossFit after a 5 year hiatus.... I forgot how great these workouts are!

9 rounds KO as Rx

A bit under the weather today.

Subbed 1 pood kb

9 rounds + 5 ctb + 5 wb
145 reps total

WU
8 rounds + 4 KBS
M/50/197#/72"

Had an awesome time at lvl I at Atlas in Chicago May 7 and 8. Big thanks to all the wonderful instructors. Cannot wait to go back and do it again at coach's prep or something

press ups, 12.5kg barbell thrusters, 15k DB swings

Holly - 9 rounds & thrusters

as rx'd

9 rds
5 c2b
10 wall balls

as rx'd

9 rds
5 c2b
10 wall balls

As Rx'd.
9 Rounds + 5 C2B + 10 WB + 6 KB swings

Mrs. Miyagi
Scaled to 14# ball and 1 pood. Rest as Rx'd.
10 rounds + 5 C2B

8 rounds + 5 c2b + 10 thrusters + 1 swing

c2b kipping pull ups
sub 35lb db thrusters (no ball)
sub 24k db swing (no kettlebell)

2nd wod after "Jeremy"

would the kettlebell swings be done with one arm or two? i know this was an old workout but I was gonna try it today

Sub 45# thrusters for wb

6rnds + pu's and thrusters

Sub 45# thrusters for wb

6rnds + pu's and thrusters

6 rounds and 10 WBs.
10x 65# floor to OH cleans instead of KBs
10# jump onto 20" box sub for WBs.

10 rounds plus 5 pull-ups rx.

m/32/170lb/5'8"

as rx'd

9 rds + 5 C2B PU
(all unbroken)

70 162 178
550 Cal

14# wb/ 1pd swing
9 rds

subbed regular pull-ups.

8 rounds + 5 PlU + 10 WBS + 7 KBS

CFWU x 3 std

used small 4Kg medicine ball, couldn't find larger
#45lb KB

9 rds + 5 C2B pullups

9 Rounds + 5 C2B Pull-ups. First time with my homemade wall wall.

M/46/195
6+5. Rx'd

9 rds + 12 kb swings

10 rounds in 20:07

Sub 45lbs Thrsuters for WB(No WB)

8 Rnds + 5 C2B + 10 Thrstrs + 3 KB

After WOD did 10 rnds Bag Kickboxing of 1 min each

C-
16# 9-9.5'
1 pood
13 + 5 C2B

m/37/5'9/184
CFWU-3. Reg. Superman. Burgener. DU. K to E.
10 rounds + 5 PU & 3 WB.
C to B little tough. Grip tough on swingset when i got real sweaty. WB not bad. Good job with depth & getting hips back & keeping chest up.
KB not bad. Good squat. Broke last few rounds to 10+5. Need to eliminate some of those.

9 +11 KBS

M/23/70"/190#

As Rx'd

7 rounds + 2 pull ups

done at Red Stick CrossFit

8 1/3 rounds

9 rounds + 5 ctb
Sub 40# thrusters for wall balls
Sub 50# kettlestack for kettlebell

Jeff @ work
25# ball.
10 rounds + 9 pp

05/18/2011

Sub'd 55lb db for 1.5 Kb:

8 rounds + 5

AC

M/36/6'/211#

As Rx'ed

7 rounds + 5 PU and 10 WBS

KB swings were the limiting factor, kicked my butt

12 rds as rx'd

11 rounds+3 Wall-ball
RX

started rx'd (50# db), then switched to 35# after 3 rounds (lower back was killing! had to break up kbs a lot too)

8 rounds

10 rd's

Age: 40 / 283
6 Rounds with black and blue bands on pull-ups

13 rounds

Max rounds in 20 minutes of:
5 Chest to bar Pull-ups
10 Dumbbell Thrusters, 20 lb dumbbells
15 Dumbbell swings, 55 lb dumbbell

12 rounds + 2 KB Swings

Was kinda surprised by how easy this one was during the first five minutes; definitely changed my mind about that during the last five minutes!

M/26/5'11''/195

10 RNDS

45# Thrusters sub
55# DB sub

M/41/180

Used 40# for KB swings.
Completed 5 rounds.

Joni - Used a basketball, chest to bar with feet on bar, and 8# KB.
Completed 8 rounds.

50/m/190

As Rx'd w/55db. 8rds +5

40/m/185
7 rounds

m/30/5'9"/156

4 rds + 7 kb swings

8 rounds plus 1 PU

Did it at JC after work...wall ball and DB were in the other room so had to go back and forth

felt ok...only took breaks on the PU did all the others without a break once I started

regular pullups. 10k wallball. 18k dbswings. All sets unbroken.

9 rounds.

10lb ball, PU not all CTB

9 rounds + 5 PU

KB's were toughest part, moved at a onstant speed throughout and PU's were fast.

M/175/5'7/31
subbed 25kg plate for kettle bell. 8 rounds

9 full rounds

9 rds

First real day back to CF after a few months off
no 20 lb ball
5 c-bar pullups (no kip)
12 x 16 lb ball
15 x 20kg swing

8 rounds
legs felt it. stopped halfway through round 9. try again in a month

m/26/201/5'10"
CF day 19

Rnds: 7 in 22:11
Sub'd 26lb kettlebell thruster-toss for wallball

f/38/160/5'9"
Did this today 6/19

Had to substitute/scale ring dips for pullups as I have no pullup bar at home.
5 ring dips
10 wallball (16#)
15 KB swing (1 pood)
12 rounds even in 20 minutes

CFWUx1
10 rds (just beat the buzzer)

9 rds
25lb wall ball
24kg KB

10 rounds as prescribed :)