The cert in Brooklyn was amazing! Fun, informative trainers and very very gracious host gym!

Best course EVER in Melbourne for Level One Cert! Coolest gang of rock star lecturers, athletes and Mentors! Go Aus!

I had a great time at Virtuosity this weekend. All the coaches were great and really helped improve myself as an athlete and as a coach. Thank you to all of the Coaches Mike G., Bethanie, Jenn, Keith, Brendan and Jason.

Great weekend at CrossFit Virtuosity! Big thanks to coaches Keith, Mike, Bethanie, Jenn, Jason and Brendan who were super professional and a lot of fun at the same time. I left inspired and more confident in my coaching skills. Thank you!

Great Cert @ CF Virtuosity this weekend. Certainly worth the time, effort and money. Thanks to the trainers for their hard work.

Had a great time at the level 1 cert in Brooklyn this weekend. The coaches were awesome and we learned so much.

So impressed with Rich and Dans Back Flip skills!!!

The Cert @ CF Virtuosity in Brooklyn was such a great experience. Thank you to all the coaches who contributed their time and knowledge during this Labor Day weekend. Good Livin'... Congrats G on your first MU!

Mainsite says 15-20-15 is the rep scheme; video says 20-15-20 rep scheme.

Which one is it?!

We had an awesome time at the Brooklyn cert this weekend. The coaches were great and we learned soo much. Thanks again!!

The people in the wod demo vid did 15-20-15 even though it says 20-15-20.

CF L-1 Cert at CrossFit King of Prussia was ING AMAZING!!!!

Tons of great information and practical advice, hands-on training and knowledgeable and friendly kick-ass instructors.

Great group @ Crossfit Forever Strong! Thanks to Matt, Dave, Dave, Shephon( I know I am spelling that wrong sorry) and everyone els that was there! Two guys hugging it out with Dave Lipson.lol

#5 WhichOneIsIt

It's 15-20-15

The typo is in the editing of the WOD demo. The extended workout footage (also posted on the HQ youtube channel) has them doing 15-20-15

Great group @ Crossfit Forever Strong! Thanks to Matt, Dave, Dave, Shephon( I know I am spelling that wrong sorry) and everyone els that was there! Two guys hugging it out with Dave Lipson.lol

Great cert today at Crossfit Southside with Chuck and the gang. Special thanks to Chris "Class Act" Christos!

Get cert today at Crossfit Southside with Chuck and the gang. Special thanks to Chris "Class Act" Christos!

Was @ CF Park City this weekend at the CP Course and had a fantastic weekend of learning! Thank you HQ for continuing to provide ways to develop the best coaches and for sharing the knowledge with the community.

Such a fabulous weekend at CF King of Prussia. Thanks to Joe, James, Rob, Spencer, Mel, Aimee, and Cameron for such an organized, fun(ny) and information packed course. I had a great time!

Such a fabulous weekend at CF King of Prussia. Thanks to Joe, James, Rob, Spencer, Mel, Aimee, and Cameron for such an organized, fun(ny) and information packed course. I had a great time!

This was an amazing weekend at Crossfit KOP! Thanks to the training staff: Joe, Rob, James, Mel, Spencer, Cam and Aimee (an great host too!). I not only learned from these knowledgeable coaches, but from everyone at the course and their personal experiences. Roxane!

Awesome cert this weekend at Crossfit SS! BIG thanks to Chuck and the rest of the crew and also everyone at Crossfit SS for allowing us to take over your box for the weekend. Had a lot of fun, learned quite a bit and met some pretty damn cool people!

13:02 RX'd

Something happened to my pull ups... Had to "double swing" almost the whole time, just couldnt get into the rhythm.

Thanks Brett, Danny, Drummond, Oli, Lauren and Nina. Brilliant cert in Melbourne. Loved every minute of it!

Thank you. Enjoyed it much. Hell yeah!

Great Coaches Prep Course in CrossFit Park City! Chris, Eric and Nicole did an amazing job! Thank you for an awesome weekend of learning!

The cert in Jacksonville was great! All of the trainers did a phenomenal job coaching. It was a great fun environment and well worth the investment. Thanks CrossFit SS and all the coaches. 3...2...1 HELL YEAH!

24/5'6/63kg

15.20 mins (rx)

The weekend in Dallas at Crossfit Strong was awesome. The coaches were really intense and motivating. They were very knowledgeable and did a great job showing us how to begin our quest of not only performing Crossfit better but also how to teach it to others. It almost seemed as if I was one on one with my own coach. They made the experience fun and educational. Also, Crossfit Strong in Dallas was an excellent facility and a great host.
Crossfit: Do it, teach it, love it!!!

KOP L1 seminar--thanks for hanging out to "tailgate" our saturday workout. Fantastic to meet and work with you all.

Best of luck,
James.

Great Cert at Norcal CrossFit! Amazing coaches....Miranda, Neal, Jason, Pat, Boz, Adrian and the rest of the team. Thanks for a great weekend.

M/31/72/205

20-20-15

Thought this was the rep scheme after I got to gym.

14:40

Level 1 Melbourne course was amazing keep up the great work team !

Heyyyyyyyy Italy!!! The L1 in Parma was on fire. You guys were a lively mob. Thanks so much for a high energy weekend. Be safe ;)
- Denise.

Total Knee Arthroplasty (TKA) 5 months+1 day ago, my progress is good. Have to train smart, can’t push too hard.
Done with controlled and deliberate form after swing shift
Three rounds for time of:
15 pull-ups (not kipping)
20 Burpees (6 count push-ups)
15 Kettlebell swings, (Russian) 32kilo
13:01
M/54/6’/200
Its 01:37 in Sun City

M/41/69"/210
18:57 rx

Burpees blow.

M/27/72/215
Not strong enough yet to do 15 pull-ups so I used a slight jump for the chest pull-ups. Did everything else.
14:52

9.42

Level 1 course Melbourne. Thanks Brett, Danny, Drummond, Oli, Lauren and Nadia. Had a amazing time
loved every minute of it, learnt so much from you all, You are all so inspiring!!..Crossfit Community Rocks!!

Melbourne rocked!

M 17/175/6

9:37 rx

M 20/185/6

11.53

M 19/165/6

12.06

Had a blast last weekend in Parma, Italy for the CFL1 Cert!!! Thanks to Lisa, Denise, Sebastian, Drake, Federico and Zvy (and Peter the Translator!) for their teaching and showing of such a passionate love for CF, it was truly inspiring! You guys rock! Looking forward for a Coach Prep course nearby!

Sorry Nadia, I called you Nina in my earlier post!! Loved having you all the way from the US. Safe travels...

F/28/5.5/127

50lg barbell for sumo-deadlift high pull

Time: 14:47

Pull-ups were hard, don't usually do chest to bar, there is something to improve!!! Big fun wod!!!

bel corso, bella gente! è stato un weekend molto divertente, ora tocca aspettare il risultato! un saluto a tutti voi dall'Italia! :)

24:30

MELBOURNE WOW! What a mad bunch of Ninja`s. That was truly one of the best courses i have ever done, you guys rocked the shit out of it! Well done to everyone %110 by all.

Great time at Parma L1 this weekend , thanks to the whole seminar staff and to the coolest host box in the world... Crossfit Parma!!!
A big hug to Peter for translation and to Federico and Marco for their patience.

Special thanks goes to Drake because he takes the human limit a bit beyond eating more than three hungry lions and to Denise that 'just' resisted one of the best Pizza in Italy.

Take care guys ..hope to meet you soon again!!!

Guido

Awesome Level 1 Cert at Schwartz Crossfit Melbourne.

Had a wicked weekend!!!

Level 1 @ Shwartz in Melbourne was amazing. The standards set by the instructors in their lectures, their abundance of knowledge and their ability to answer our questions was inspiring. A great group of people.

M/26/5'11''/180
9:30 Rx

15:01 and quivering still an hour later!

M/27/6"4/196
RX'D
8.05,59

Pullups finally coming together

F / 25 / 5'4" / 150LB

11:37

Level 1 at CF Virtuosity was amazing. Feels like I have had my mind blown for the last 48 hours :) !!

M/38/68/174

22 minutes.

M32/163/5'9"

As rx'd

9:54
Mark

Great weekend at CrossFit SS with Chuck, Jenni, Austin, Maggie, Chris and Leah! Solid instruction, very professional and great environment.

CFL1 in KOP was AMAZING! Thanks for all of the awesome knowledge and training! Thanks for the beer and the "show" at the end! You guys are all insane and I wil never listen to Roxanne the same again.

9:34
Pull-ups/burpees unbroken, sdhp broken.

M/31/5'9"/168#
as rxd 20:53
Used 15-20-15 rep scheme + 5burpees at the end (lost count of burpee amount in the second round)
twas fun

m/47/185

11:46

Level one at CrossFit SS was a blast! Learn a bunch from some of CrossFits finest! Thanks for all the knowledge and cues!

Cross Fit Kids is the way forward people!!! My thanks to Erik, Alison, "That Guy!" John and Keegan. Crossfit Stockport for your amazing facilities and all delegates I had the pleasure of being with. London 2012 wants to Inspire a Generation, with CFK that's exactly what we can do! 3.2.1 Go!

L1 course at virtuosity in Brooklyn was amazing. All the coaches were very professional but kept it fun and interesting. I recommend everyone take this course.

Thanks to everyone at the Crossfit Melbourne Lvl 1 Cert. Awesome group of people, what a great weekend! Keep up the awesomeness!

12:40 rx'ed

The instruction at the CF-L1 cert in NorCal was phenomenal. Well done, guys. You crushed it!

In reference too Jacksonville level one cert.

Jennie, will you marry me?

BONUS*

10.15. Wo-hoo. Tried subbing burbees for sprawls and it was a mistake!!

M/26/5'8/180

19:45 as RX'd

m/33/5-10'/165

12:22

as rx'd

11:54 as Rx'd

46/171

I have been away for a while, subbed KB swings for SDHP.

22:49

M/21/180m/70kg. 15:20 with Sumo-deadlift high-pull 65 pounds. It was amazing WOD !

15 50# SDLHP
15 Pull ups kipping
15 Burpee

3 rounds

7:52

Attended the Coaches Prep Course at CrossFit Park City with #spealler, #oconnor, and #nicole. I've been coaching several classes a day, 6/7 days a week for over 2 years and I STILL learned a ton.
I recommend it to anyone with a strong desire to actually coach and make people better. Don't just supervise exercise, coach them, teach them and help nerdy white investment bankers become athletes!

What a great experience to be able to attend the Lvl 1 cert course at Crossfit SS. Thanks Chuck, Leah, Austin, Maggie, Chris and “No Rep” Jenni. You all did an awesome job!

39/160/5'6"
Rx @ 9:01
Wonderful WOD

25/M/6'1/165

9:58 Rx'd

Kids course at RCF Stockport this weekend gone was fully legit!! If you haven't, get yourself signed up for the next available one near you!

Hello! I have a question. I am new in crossfit and I wonder if official crossfit warmup about which you can read in FAQ will be good before this WOD or there would be too many pull ups (45 in warmup and 45 in WOD)?

Can somebody help me? :)

M/24/5ft10in/145#

15 Strict Pullups
20 Burpees
15 SDHP 95#

23:16

Weak on pullups and burpees.

As Rx 10:10

Rough after yesterday!!!

M/168#/6'/38yrs

Talk about an incredible experience! I had my cert at crossfit southside in jax and it was the coolest weekend ever. The trainers could not have been more awesome and I learned SO much. Thank you to crossfit SS for being a great host and having such a cool box and thank you to the trainers for being so helpful!

Props for the green monkey shirt from legends of the hidden temple

Did it with 32kg Kettlebell
Had to, since with my elements I could have only done it 50kg instead of 42kg. (bar plus two 15´s kg discs)

11:05

I am a male 28 years old. L1 trainer of Argentina
1,74 mts
75 kg

What an amazing experience I I had at CrossFit SS in Jax, Fl. Each instructor was different, yet presented the material so clearly that it was very easy to pick up on what they were saying. Being in smaller groups on a more personal level made it very easy to engage in conversation and get more out of the course. Thank you to all of the amazing trainers and CF SS!

M 36/5'11"/180

First crossfit workout in 2 years.

17:45 Rx'd

M/22/6'/190#

15 pullups/20 burpees/ 15 shp 90#
18:25

Rx'ed
M/24/5'9"/150

10:25
I was hurting on the pull ups. Breaker every 5 after first round.

I attended CF Lv.1 Course in Korea last weekend. That was so great time! Coaches were awesome. Thank you again!

M/32/5'10 190
9:56
15 Pullups
20 burpees
15 dead lift w/2 35 pound kettlebells

A week of rum in the Dominican Republicad this WOD extra difficult. Did an easy pace 2 miler after finishing.

12:04 RX

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

12:52

M/31/5'10"/187

8:44 as rx'd

This one my fellow CrossFitters HURT!!! did it as rx'd but brutal... The burpees get me everytime!!
Time:16:30

M/37/186

M/21/70/160

8:54

CrossFit SS, THANK YOU for hosting an amazing weekend!!! THANK YOU Chuck, Jenni, Austin, Maggie, Chris and Leah for being personable, honest, corrective and encouraging... you guys make us WANT to be better :)

15 chest to bar pull ups
20 burpees
15 sdhp #95lb

16:27

Pullpus were rough, great WOD.

Scaled to;
Three rounds for time of:
15 Pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

12:47 (pr)

"Stay Hungry, stay humble." - Hakeem Olajuwon

The Crossfit Virtuosity Cert. this weekend was outstanding!! All the coaches were great and really helped improve myself as an athlete and as a coach. Thank you to all of the Coaches Mike G., Bethanie, Jenn, Keith, Brendan and Jason. I'm completely inspired to grow!!

M/30/6'4"/220
10:11 RX (115# SDHP)

9:53 rx sdlhp with 45kg dumbell

M/34/6'3"/200

11:40

16:28. This heat is killing me!

for warm up did 15 rds 30/30 row, with coasting 2450m (coast about 12m each rd, -180m) work approx 2270m

As rx'd
11:26

7:14 RX'd

9:28 as Rx'd

F/42/5'6"/145

3 rounds
15 chin-over-bar pull-ups
20 burpees
15 SDHP, 65#

13:18

16:04
45 lb
1st workout doing unassisted pull ups!
More like chin to bar instead of chest to bar but I'm happy with that!

As rxd 9:35. Got this done early today! Happy Labor Day to all of our Soldiers over seas and everyone here.

m.32.69.170;
29:50;
sub'd pwr cleans for SDHP;
failure after 5 reps rd 3 c2b pull-ups;

rd1:
c2b pull-ups: 15 4:00;
burpees: 20 2:00;
95lb pwr cleans: 15 2:00;
2:00 recovery;
10:00;

rd2:
c2b pull-ups: 15 5:00;
burpees: 20 2:00;
95lb pwr cleans: 15 1:30;
2:00 recovery;
10:30;

rd3:
c2b pull-ups: 5 2:00;
burpees: 20 2:30;
3:00 recovery;
95lb pwr cleans: 15 1:50;
9:20

13:21.

Everything broken after 1st set, chipped it with sets of 5, everything hurt, loved it, nice WOD.

Rx 12:52

17:46

Subbed chest to bar for 5 hand-stand push-ups, everything else rx

M / 44 / 192cm / 85kg

19:30. Did the SDLHP @ 40kg. Burpees were the bottleneck as usual....

42/m/185
as rx'd

10:25

21 min, Rx'd - it sucked for me

13:58 rx

M/29/70/175
9:21 as Rx'd

Rx'd

6:16

Have a great day everyone

M/24/195#/5'11 RX 8:02

M/21/185#/5'7 RX 13:42

M/44/223

As rx'd 12:59

7:39 rxd

goddam khalipa!

F/46/6'1"/165
15 chin-over-bar pull-ups
20 burpees
15 SDHP 65#
13:18

First time doing this WOM

M/35/170

3 rounds 30:53:3

15:44

9:24

9:46

regular pullups
65lb sumo dlhp
11:43

8:58 ex
M/5-4"/37/150

13.23
2 x 25lb dumbells as no bar today.

14:10
Only 60 lbs on the high pulls, doing it at home and short on weights

M/38/192

10:40 rx'd

Burpees got me

Did a 20' AMRAP of the WOD (1st 3 rounds completed in 11:51) and got 4 rounds & 30 reps (15 Pullups, 15 Burpees)... good WOD overall.

11:01 as Rx'd, that was a breather.

NIce time Khalipa !

Scaled SDHP's back a tiny bit to 90lbs.
16:25

11:30 rx

Beauty
F/21/150/5'8"

15 pull-ups
20 burpees
15 65# SDHP

10:09

Beast
M/24/180/5'8"

AsRX

13:09

Awesome time on the level 1 in Crossfit Parma. Thanks for the skills

Had a great time getting Leveled Up 1 at Crossfit Virtuosity. All the trainers were topnotch, and this is coming from a former Special Ops Army Operative. I love the hardcore environment that Crossfit is based off of. I am having a hard time finding a Crossfit facility that are looking for new trainers. If any of you know of any open slots in the NYC/NJ Metro Area, please feel free to fill me in VIA mariop@fastest.cc. Thanks. Rangers Lead The Way!

M/30/175/5'6"
CrossFit total beforehand.
Then today's 7:28 RX.
Would've gone faster if Khalipa was next to me:)

m/42/5'8"/175

3 rounds
15 CTB pullups
20 burpee's
15 95# SDHP

18:07--my 3 yr. old did the second round of burpee's with me--slowed me down, and I don't care--but we had a blast!!

Great cert at CrossFit SS this weekend. Chuck, Austin, Chris, Maggie, Jenni, and Leah all gave professional presentations and great tips.

M/21/5'11''/178

11:44 RX

In the OR tomorrow so had planned to catch up on some kind of run. Got a better offer from Lil'bingo: 30K bike ride, exploring new lanes.

Priceless!

Too cool to see the man, myth, legend post his time on main site. Khalipa you are amazing. You have no idea how inspiring it is be able to compare your own times against the BEST guys in crossfit. Wish more would.

8:16

M/27/5'10"/180
11:10

28:01
Rx'd first time doing SDHPs.

12:18

14:36

Good WOD. Short, but deadly.

M/24/5'9"/170
8.27 as Rx'd

3rds
15 CTB pull ups
20 burpees
15 SDHP(30kg=66#)

15:38

11:19 as rx'd

8:32

11:26 as Rx'd

27/M/161/5'5"

28/M/6'3/206lbs

My legs are still killing me from the Hero WOD yesterday lol. I thought the burpees we're going to be the end of me today, I was wrong lol it was the chest to bars.

Time rx'd: 9:57

11:26 as Rx'd

27/M/161/5'5"

Time 15:40

15 pullups
20 burpees
15 sdhp 60#

51/m/194/5'9"

M/27/5'7/152

As Rx'd: 11:05

26/M/165/518"

22:25

I had a fantastic weekend at the L1 at CrossFit SouthSide. The facility was great, The GM, Chris made sure everything was set up the way it needed to be and of course the HQ Seminar Staff, what an incredible group of people. Super down to earth, super knowledgeable and approachable, and super encouraging. They all worked together seamlessly and a special thanks to Chris and Maggie for their encouraging words and wisdom. Everyone should go to one of these to further their knowledge and level of performance.

13:30ish, as rx'd. Then "cooldown" jog around base. Luke, 102F.

18:32

Burpees took the longest by far. SDHPs were not as bad as I thought they would be. Overall, a serious lungsucker of a workout for me.

33/M/165/6'

As Rx'd 16:38
Not that great of time I'm sure, but I was proud to push through it. Over 100 in my garage in Texas and burpees kill me.

Crossfit Virtuosity was awesome! Thanks to host trainer Keith (who ripped me apart, but it was very worth it). All of the trainers were extremely knowledgeable,motivating, and fun as hell. It was an amazing group and I wish the best for everyone that was there.

As Rxd 9:08

Pretty upset, way harder than it looked

Awesome weekend at the Brooklyn L1 Cert. Fantastic coaches, great experience and a cool group of people to boot. Thanks for everything!

M/37/6'/175lbs

As rx'd

12.01

Khalipa you are awesome for sharing.

3 rds. 10 C2B, 10 burpees, 10 80 sdhp

8:34

(regular pull-ups instead of chest to bar)

Ryan 15:13 as rx'd - main site
Mama V 9:56 (12k/g/m burpees)
Mr. Wonsil 12:57 (20k/b)
Amanda 12:43 (16k/ring jumping)
Crystal (12k/lg)
Tara 10:51 (45/g + sb)
Mr. Carey 15:13 (55/g)
Mrs. Carey 11:26 (45/g)

In-season: 2 rounds 10 reps of each
Emma 3:59 (65/ring)
Abby 4:54 (12k)
Jason 4:29 (16k swing)
Lil Kim 3:48 (12k swing)
Frankie 4:17 (35/sb)
Hannah K 3:30 (8k/sg)
Alison 4:05 (16k/b)
Ricky 3:58 (16k/s)
Katie B 3:59 (12k/sb)
Aaron 4:28 (8k/g)
Mr. K 4:27 (12k dl/g)

Did my level 1 @ crossfit Ss this weekend what a great chance to train with world class athletes! The passion and determination for crossfit they show is contagious! I will cherish all my memories @ crossfit SS

11:34 as Rx'd

Burpees were the gut check

Thank you Crossfit Melbourne level 1 cert. Even after crossfitting and and competing for 4 years now I have gain an immense amount of knowledge and understanding of what we do and why we do it. The coaches knowledge and eye for detail was impressive. Thanks you Brett, Danny, Drummond and Nadia. I have now found a new spark for what I do everyday :)

15:34 as Rx'd

3 rounds: 15pullups/20 burpees/ 15 sumo highpull

14:20

2nd day training with crossfit from home

Three rounds for time of:
15 Chest to bar pull-ups (assisted)
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

18min 50sec

Thank you Mike at CrossFit SS for hosting our Jacksonville class 1 cert. This weekend was the best of my CrossFit journey thus far. Thank you Chuck, Jenni, Austin, Maggie, Chris, and Leah for an amazing two days. This weekend was a big HELL YEAH (Chuck Style) and a huge BONUS (Austin style)!!! Much love to the CrossFit community.

14:02, Rx

M/24/6'2"/217 pnds

Performed wod as rxd in 10min and 16 Sec.

Cert in Lexington,ky last weekend at Maximus...Russell, austin, Chris, josh, joe, Nicole, and others...sry late on this post, but everyone of you were awesome. I was impressed with each and everyones ability to deliver the info in a concise and easy to understand way! The whole weekend, lecture, breakouts, were outstanding!
Thanks to all!
Chip J

Cert in Lexington,ky last weekend at Maximus...Russell, austin, Chris, josh, joe, Nicole, and others...sry late on this post, but everyone of you were awesome. I was impressed with each and everyones ability to deliver the info in a concise and easy to understand way! The whole weekend, lecture, breakouts, were outstanding!
Thanks to all!
Chip J

19:40

Pull-ups were chin to bar
Everything else as perscribed

19:40

Pull-ups were chin to bar
Everything else as perscribed

Level 1 at CrossFit Forever Strong. Thanks Stephane, Zach, Kimmy, Matt, Dave, and Dave! Great tips for doing progressions with new athletes.

Favorite one-liner from the weekend came from Stephane-"315 is the new 225"

as rx'd

10:33

16.47, but my legs were still fried from yesterday so the burpees were extra tortuous.

19:40
90#

If that is a Legends Of The Hidden Temple shirt that girl is wearing, then she rocks.

M/33/6'1/195
As rx'd
15:33
Love this one!

17min - Rx'd

26/m/165
10:07 RX

7:47 rx'd

10m walk to pull up bar

7:47 rx'd

10m walk to pull up bar

Awesome Level 1 cert at NorCal CrossFit! We're truly blessed to be trained by not 1 or 2 but a whole GROUP of CF legends. Big thanks to Miranda, Khalipa, Barber, Maddox, Boz, Austin, et all. The 4 of us from United Barbell and all the rest appreciated all the knowledge and hospitality! Couldn't have asked for a better team.

18:31

As rx'd

Awesome Level 1 cert at CF parma, great people great staff just great!!!!!

14.28

as rx'd
14:31

M/44/5'11"/195

3 rounds

15 pull-ups
20 burpees
15 95# SDHPs

15:43

25 ring rows
20 burpees
15 85# SDHP
12:59

31m/215/6'
19:42 as rxd

I can usually only do 2-3 chest 2 bar pullups, today on the first rd I did 6 wow!!!!

11:40 as RX'd

M/40/190/5-10
Rough, didn't pace all that well, but glad to get back into it after 20 hr flight/travel the night before.

3 rounds RXd

15 pull-ups: 0.21 (15s)-1.20 (6,5,4)- 1.54 (6,5,4)
20 burpees: 1.38-1.59- 3:26 for burp and sdhp
15 95# SDHPs: 1.19- 1.10
rnd 1: 3.19- 4.31- 5.21 = 13.11

good WOD, paced to not get hurt or or tax, but could have gone a little harder I think.
OH well, no injuries.

m/31/192/5-10

8:59 Rxd

Starting my second month of Crossfit - first time doing SDHP - way harder than I thought they would be - burpees killed me :)

Holy gorgeous Danielle Hale. I even did a search on Crossfit Overload to see where that is.

WOW....keep doing whatever it is you are doing. You are absolutely beautiful.

rx'd 15:36

pull-ups were slow, forearms were TOAST

thank

13:03

37/m175
Rx 13:14

14:41. Each round got harder. I hate burpees.

Flew 3000 miles to attend the Level 1 course at NorCal CrossFit. It was worth every penny! Miranda, Jason, Neal, Pat, Austin, and "No rep" Bozman were as good of a group as I could possibly hope to learn from. Learned a shit load and met some cool people at the same time. Cant beat that! Looking forward to applying that knowledge to help other CrossFitters. Thanks again guys.

Rx 10:25

9:47 Rx
Actually had to take breaks. Deceiving wod

33:50

M/24/257lbs/6'2''

17:14
Pullups all close grip
And weight for the squats was a
kettlebell around a pipe I found lol

Did the workout at a local playground lol

Got kicked out of the local gym for crossfitting basicly

M/33yrs/6'0"/185#

12:21 - No bar available, so subbed 70lb KB for SDHP.

16:18

65# sdlhp
10:45

Laura f/50/5'7/145

13:05

M/35/183cm/91kg

rx 11;56

great workout, starting to get results.

Had a blast at level 1 cert in San jo Norcal crossfit. Thanks to great instructors and the info I learned was everything I was hoping for and more. Cant wait to start improving my techniques and everything else.

L1 CrossFit Trainer Melbourne...one word...AWESOME! Seminar team were amazing! Was in awe of them the whole weekend! Best course ever!

M/29/6'1"/210
Rx 12:41

As rx'd:
PU: C2B x15
BRP: x20
SDHP: 95lb x15
3 rounds, 19:40.
That was awful, still a wreck from Manion yesterday.

M/52/190

MOD (85lb vs. 95)

9:11

* - should have tried 95lb

Great WOD!

M/35/5'4"/145lbs
As RX'd
7:57

M/29/6'/175

13:20 RX'd

10:50 rx that was brutal!!!!!

M/40/5'9"/180

9:46 rx'd. Humidity slowed us down

11:05

12:29

M/32/185#/6'2"

12:29

12:03 as RX'd

9:47 Rx
Actually had to take breaks. Deceiving wod

15:18 rx'd

M/43/5'10"/200#

As Rx'd - 9:19
Frickin Burpees!

Such an awesome weekend at the Level 1 cert in Brooklyn at CrossFit Virtuosity!!!!

10:46 Rx'd

Went from WOD to 6 Hrs sleep to WOD! Gave 100% on both. Thanks for the constant challenges.

13:09 rx'd
Pretty happy with that after yesterdays nightmare

41 178 5'9"

sub reg pullups

11:58

Very slow, dragging after Manion 12 hours earlier.

As rx'd:

16:27

11:34 Rx

12mins. smth. on Rx

the Burpees killed me

m/40/5'11"/165

13:24 Rx

retired army 1SG
clarksville, TN

M/31/6"/92

7:56 Rx

m39/5'8/162

as rx'd 17:43

8:08
as rx'd

WOD as RX'd...
17:12
Then
50 Weighted Sits

Did power cleans instead of sdhp, using the same weight. Rest as Rx'ed.

15:15

Nice job mas.

Day 128
M/45/6'0"/189 (yeah, dropped another pound)

CFWU x 3 (minus pull-ups)

Made up WOD on 120905 - Wednesday
3 rds for time of:
15 Chest-to-Bar Pull-ups
20 Burpees
15 Sumo-Deadlift High Pulls, 95#
As RX'd: 15:35

F/42/180/5'10"

Regular kipping pull ups
65# SDLHP

13:56

Yuck!

Done 2 WODS in the last 2 weeks and I've eaten everything I shouldn't.

Time to get back in the groove.

12:02 as rx'd
(pullup bar was a curtain rod placed between two rings, so not stable)

20:15 as rxd

M/23/5'7"/155
7:21RX
SDHP Suck...

As rx'd 13:23

Go Green Monkeys! Legends of the Hidden Temple is correct.

jumping pull ups (rehab injured right shoulder)
burpees rx'd
SDLHP 65#

17:30

As rx'd 24:46

Coming off lay off for about 3 weeks due to too much work followed by sore back

rx'd

10:21

woof, that was painful

m/162/5'6"/40

16:51 rxd

Warmup: Handstand holds, DL 5x1 @ 345#, SQ cleans 10 x 135#

WOD as Rx'ed: 15:20

Tried to hold myself to a high standard on the CTB PUs but I think despite all the rests I probably wasn't meeting the standard on the later reps and spent a lot of time resting. SDHPs were brutal, guess I was tired from the deadlifts, plus ate a bunch of crap yesterday. Grip problems on the PUs too. In sum, definitely should beat this next time.

9/5...30:26 as rx'd (158/168/314)
Deliberately slower pace as I'm still feeling like I've plateaued a bit. Working on better nutrition and rest.

m/44/174/5'11

16:13
green strap on the pullups - recovering shoulder

got the blood flowing!

m/29/155/5'8
Rx'd 11:45

17.55

M 49/72"/225#

14:37 Rx

50/M180
Sub'd
Jumping chest to bar
45 lbs bar sumos
17:45

Thought I'd be MOD the WOD a bit since I did Wendler's Deadlifts the day before. Hurt something fierce.

3 rds
15 Chest to Bar Pullups
25 Burpees (Love to hate em)
15 135 lb Powercleans

21:55

M/27/185/70"

M/25/5'9"/160

Rx'd

17:38

Thanks for sharing Khalipa. Always inspiring.

M/23/5'10"/171

16:40 as rx'd

As rx'd.
14:42

M/25/6'1"/194

7:19 Rx'd

17:25 rx'd
1st round unbroken CTB and SDHP, burpees broken 10-10
2nd, 3rd CTB broken 12-6, 9-6
Smoked aftert this one

10:37 as RX
M/37/180

60 lb
18:59

6:56 Rx'd

* burpees & SDHP'S unbroken but came off the bar too many times on second and third round of C2B's...

Amazon weekend at Crossfit Virtuosity!! Learned so much from highly skilled and knowledgable trainers who truly wanted to share all they know with us!! Thank you!!

Amazon weekend at Crossfit Virtuosity!! Learned so much from highly skilled and knowledgable trainers who truly wanted to share all they know with us!! Thank you!!

12:30 Rx'd Bad left shoulder and all....got some strange looks from some people at my local YMCA, but I banged it out. Good times...good times. 36 yrs young and loving it!!! used 50lb KB.

14:13

12:47 using 12 kg dumbbells for sdhp

12:47
Subbed 12kg dumbbell sdhp 30 reps

18:00 w/Schmidt

Jumping pull-ups

Sub Hang PC for SDHP. 9:45.

85# sumo dl

15:36

23:46 as rx'd. 1k row wu 3:56.

F / 22 / 125lb / 5'2''

7:51 RX :]

M/22/5'11"/186
12:53

SDHP sucked as usual

16:28
Last set of pull ups not perfect chest to bar

10:47

M/42/180

11'20"
3 rounds
Three rounds for time of:
15 pull-ups
20 Burpees
65 pound Sumo-deadlift high-pull, 15 reps

10:09

need to pace better next time...

60lb sdlhp
12:23

9:49
40lb dbs for SDHP

Warmup:

Crossfit warmup

WOD:

11:17

Post-WOD:

30 chair muscle ups

Five rounds for time of:
9 Chest to bar pull-ups
12 Burpees
95 pound Sumo-deadlift high-pull, 9 reps

11:21

Broke it up a bit more to make sure I wouldn't pause too much. Those last few rounds were pure mayhem! Could probably make it through without ever breaking up the SDHP, so will have to try that next time.

M/27/5'11''/200

20'15"

Pretty tough WOD. 12:27 as RX'd.

Male / 27 / 6' / 200#

11.08

M/36/5'11"/195

3 rounds:
15 Pull Ups (8,7), (8,6,1), (6,6,3)
20 Burpees (10,10)
15 95 lb. Sumo-deadlift high-pulls (8,7)

IBP 135 x 50

m/38/5'9/182
CFWU-3. No upper body 3rd. Shortcut since I slept in. Monkey touches instead of PU 2nd. Superman. DU.
11:28
C to B PU too broken on last 2 rounds. Wasn't getting momentum from butterfly. Good job pushing on Burpees & SDHP last round. Having timer on IPAD helped w/pace on last Burpees - trying to finish them before certain time.

15 min

most pu were chest to bar(green band assist)
first time using bands

time: 19:22

m/41/5'8/240

Finally made up this WOD last night (was on vacation when it was posted, but still wanted to do it as it sounded fun). And fun it was, but very hard as well, harder than I imagined (but aren't they all).

Pullups with 18kg assist.
Burpees and SDHP as Rx'ed

Time: 25:06

Should have had more assist on the pullups I think, had to take far to many breaks there. Burpees I split 7-7-6 and SDHP 5-5-5, both with small breaks in between.

as rxd 9:36

44/m/176cm/73kg

As rx'd

10:23

18:07 as rx 14.01.13