Oh man...what if you just bought the RAISED C2 rowers? Man, those rower-facing burpees just got waaaay worse! LOL.

wow. this one definitely ranks up there with the virtual shoveling workout from '08 as one of the strangest workouts I've ever seen

flags are incorrectly placed at the box in the demo

looking forward to the WoD though!

Can you do this workout without a row machine?

Had an awesome weekend attending the CrossFit Level 1 Certificate course in CrossFit SAP, Seoul. The instructors are a first-rate, and the attendees are awesome. It's great to see the Korean CrossFit community growing so fast!

10:45 rxd

Toes to bar took the longest. Tricky with a ball.

Kelly, John, Amy, and Ali rocked it! They really brought it home and this has been one of the most informative certs I have attended by far. From the progressions to the cueing to all the fun games incredible! I recommend this cert for everyone. Let's Change Some Lives One Kid At A Time!!!!

Eric, Andy, Rudy, Joe and Abbi dropped some big time knowledge at the Level one cert in St. Paul MN. Could not have asked for better teachers and a better overall experience! Thank you all so much and can not wait to spread the love!

Thank you so much Chuck, Chris, and Nadia for a great weekend! Everything was amazing from the lectures to breakout groups to the feedback on our coaching. Thanks for helping us become better coaches, and for keeping it fun!!!!

St Paul MN certification was FANTASTIC.....a big Canadian shout out to Eric, Andy, Rudy, Joe and Abbi for an outstanding job. Your dedication and commitment to Crossfit is inspiring! For all you who read the comments and wonder...."should I"....stop wondering and get certified!!!

Whats the sub for the rows? And whats different about "rower facing burpees" than regular burprees?

#9you could do bar facing burpees instead if you don't have a rower...same motion as hopping over rower

Danny, Drummond, lily, doug, ollie and loz all did a fantastic job at CrossFit Brisbane!!! It was a great course, had a blast, and met a heap of like-minded CrossFit junkies.

Hahahhahahahahahhaha! I love CrossFit.

Danny, Drummond, Doug, Ollie, Lily and Lauren. Thanks for your excellent coaching and teaching over the weekend. You guys are great examples of what following the program can achieve. Thanks again for you efforts and dedication to teaching this very cool way of life.
PS.PVC Dead-lifts = Screaming Hamstrings. Who knew???

A HUGE THANKS to all the AMAZING Staff that ran the Level 1 certificate at Crossfit Brisbane.

You guys are the best. FANTASTIC weekend, Learnt so much in such a short space of time.

Thanks for your time, dedication and love of Crossfit. It's clear to see that this is more than a job to you guys.

Level 1 at CF Brisbane was fantastic,- BIG thank you to Danny, Tassie Tiger, The Terminator, Ollie, Lily and Loz - great job guys.

Just completed CrossFit Level 1 Certification course at CrossFit Colosseum in Toronto and could not be happier! The coaching staff and participants were great. I learned so much and in such a short time and will now be a better CrossFitter and can now begin training others. Thank you so much to the CrossFit staff and community!

Crossfit St. Paul - Eric, Joe, Andy, Rudy, Doug and Abi thanks for all the love this weekend. One question though, what was up with all the shoulder nipples in your reds? You can do better than that.

Love their low pull-up bars!

Had an absolutely awesome weekend at the Brisbane Level 1. Massive thankyou to Danny, Ollie, Drummond, Doug, Loz and Lily. You guys were all so enthusiastic, extremely knowledgable and inspiring!

I have nothing but love for the Level 1 cert. trainers in St. Paul, MN, this weekend, thanks for all the great ques (Doug ayyyyy) and knowledge. Eric, Andy, Joe, Doug, Rudy, and the lovely Abi!!!

12:03

3kg ball. Almost hit me in the face a couple times...

I sure hope I pass my test, thanks for all the help guys Eric, Joe, Andy(Coach), Doug, Rude-dog, and Abi!!!!!!!

Had a good time this weekend at the Level 1 Certification in Toronto. All of the instructors were great, but Joe Degain and Andrian Bozman were especially fantastic. Thanks guys.

Been on the fence the last 2 years or so if I should attend the level 1 training course . . . thought it would be beneficial and fun but it is no small financial commitment. Let me tell you, it is definitely worth the time and money. I would, without a doubt, do it over again if I could. CrossFit St. Paul has an awesome box and I couldn't be more thankful to all of the great coaches that we got to interact with there. Big shout out to Eric, Doug, Abi, Rudy, Joe, and Andy. They did an awesome job and really reminded me why I love the CrossFit community. Thanks again.

D-D-D-O-L-L, Thanks for the excellent coaching and teaching over the weekend in Bris Vegas. Your passion for coaching was inspiring. Keep up the great work. PVC Deadlift = Screaming ham-strings.. Who knew??

What a great weekend at Crossfit SAP, Seoul for Level One. Much appreciation to Erik Preston, Juria Muree, and Kevin Lim, I learned so much this weekend and your classes were outstanding. To all my Level 1 budds, best of wishes on your Crossfit Journey, FIGHTING!!!

Attended brilliant level 1 at Crossfit Stockport this weekend. Karl and the gang were top class, even got me through my first strict muscle-up! Thanks guys!

M/40/110/6'3"
16.10
Subbed T2B with 20 abmat sit ups

12:20 - 6#T2B

no rower, any suggestions for sub??

14:28
I had to sub regular Toe-to-bars because the smallest med ball we had in the gym was 12# and I just couldn't hack it. :(
M/36/198/5'11"

Cert 1 CF Brisbane, was unbelievable. The whole team made for a really enjoyable and informative weekend. Meet some amazing people, hopefully future affiliate owners.

rx 11:32
funny...

The level 1 cert course in Brussels was amazing! I learned so so much in those 2 short days, it's still all sinking in. The staff was great, oozing with information and always prepared to help out or give you advice. Thanks Jami & co!
The Crossfit community isn't just any community, it's the best community!

Great Level 1 Cert at SAP in Seoul!
Erik, Juria, Kevin were top-notch!

Was introduced to CrossFit by my older brother and his wife and am loving every WOD. My strength and overall fitness have greatly improved and I can't wait to go to a Level 1 Course sometime in the New Year if I can find one close enough to me.

M/20/5'9"/210

18:52 w/ no weight on T2B. Can definitely tell it's the Monday morning after a weekend full of eating.

@#11 I always do seated row (in stead of rowing) with added weight, 200 meter equals to about 1 minute rowing with only arms/legs so u should do like 30 reps or just do it for 1 minute. You can also row with cables.
My row machine is like a minute walk away from my pull up machine (toes to bars), so I don't like to waste that much time..

12:31 - 10lb med ball

Thanks to Russell, Kimmy, Gale,Dave, Dan, Chase and Sammy..great level 1 san antonio staff..thank you for passing on your knowledge of crossfit..knee out butt up ok ok!. RCF Fernie..

M/24/6'/160

~13:00
w/out 8 lb T-B. Still pretty exhausted from yesterday's WOD.

The coach's Prep course was awesome, if you think level 1 open your eyes and gets you into crossfit, this course will just break you and make you a better coach instructor trainer athlete. The detail, the feed back, the cues from, Chuck, Chris, Nadia where awesome at times it was nerve racking but it pays of at the end, knowing that one is going back home more polished and confident on the skills one has as a coach!

how do you do the toes to bar with med ball?

disregard last comment. always forget to check video.

thanx!

Took the Level 1 Cert at Colosseum this weekend. There could not have been a better space for it. It was amazing to see how 54 ppl could be broken up into groups with enough gear and space to support them. Badass digs Paul.

To Joe and the team- I expected greatness, but did not anticipate how efficiently and flawlessly the cert would be run- should have known, CrossFitters.

The trainers took potentially disastrously dry information and brought it to life. They were all excellent story tellers and truly passionate about what they do. Each of them brought the essence of CrossFit to they gym and hopefully imprinted it on the trainee's. After an extremely exhausting weekend, I'm already browsing and looking forward to my next CrossFit Cert.

L-1 Course in San Antonio was Amazing...Thank you to all the awesome coaches who corrected my form and encouraged me throughout the weekend.... I promise I will get those damn muscle ups!!

Thanks for everything, couldn't have asked for a better coaching staff!

~Freddie~

Hey thanks Arjan! I really need to invest in a row machine lol but yea thanks for the sub!!

Big thank you to Aimee, John, Kelly and Ali from the CF Kids staff that hosted the Kids course this weekend @ CrossFit Morristown. All the cues were perfect, energy level was high, and i know everyone had a great time!
If you as a CF Coach want to work with kids, this cert is a MUST!!!!
Thank you CF Morristown for hosting it, amazing facility!

Attended the Crossfit Level 1 at Reebok Crossfit Stockport this weekend (24th/25th November). For a start, Carl's box is amazing and an inspirational place to study and WOD too! Thanks for letting us in Carl.

The Seminar staff were all top notch too. Big thanks to Karl for looking after us all and dropping some massive knowledge bombs all weekend! Also thanks to Simon for the squat help and Nolan, Denise and Matthew for being dudes all weekend. Every one of the staff were brilliant.

Great to meet so many like minded people and experience a cool community.

Thank you all. Loved every minute. Even the thrusters. Lawson

12:01
w/10lb med ball

Fun!
M/37/5'11"/ 190

6lb. ball for T2B
30 reps at 55lbs. for rows
15:28

Brenton comes in first, gets kiss from his girlfriend.

Tim comes in second, does not get kiss from his girlfriend.

Lesson: do not come in second.

Level 1 Training in St.Paul this weekend was awesome! Loved all of the trainers. Abi, wow, kickass strong! I am a newby to Crossfit, but now I am hooked! No other workout even compares to Crossfit and the St.Paul Box was incredible!

No pullup bar...subbed 15lb weighted situps for T2B.
13:04

15:10

M/26/5'10"/190#

9:39 as Rx'd

Snatch- 1 rep on the minute for 5 min @ 135#
Clean & Jerk- 1 rep on the minute for 5 min @ 185#

5k run - 19:26

Working off that turkey!

13:08

I took the L1 training in St. Paul over the weekend and it was more than I could have hoped for. The coaches were awesome and knowledgeable not to mention really, really funny! I had a blast and learned SO much. Thanks to the whole team!

Took the CrossFit Level 1 Training at Reebok One this past week-end. A huge THANK YOU to coaches: Mike G., Ben, Austin, James, Mel, & Nicole. Presentation of CrossFit was first class! & the atmosphere was open, supportive & encouraging. My perspective has been changed: "The air squat is the CrossFitter's handshake!" - Mike G.
Thank you all so very much! Off to work on my handshake :)

subbed 15 TTB for 10 weighted TTB.

10:05

Had to make a lot of substitutions here due to lack of equipment (no medballs or rowers). Also had to run about 30 seconds between the pull-up bar in the gym to the weight room between rounds

Modified thus: 15 toes-to-bar (no ball)/20 sumo deadlift high/10 bench facing burpees/20 sumo deadlift high

18:02

First time doing sumo deadlifts. Took a while to get the technique right, but once I did it felt pretty comparable to a rower.

Made up yesterday's front squat/pull-up workout this morning. Results posted there.

13:02 w/ 10 lb. med ball
all else as rx'd

37/M/6'00/192

11:18
Unweighted TTB.

13:23 - duct taped helped keep the ball in place

10 toes to bar with 6 lb medicine ball
rowed 300 meters
10 burpees
rowed 300 meters

3 rounds for time- 9:12

44/m/176cm/73kg

As rx'd

10:56

Wrapped weights in padding material instead of medball.
Had to do the burpees parallel to the rower, then jump over (not enough space)

13:34

Subbed 20 hollow rocks holding an 8 lbs med ball between my legs for the weighted T2B bc rower too far from bar in my gym. Love the interesting programming, Pukie.

Unbroken and no rest between exercises.

First day of CrossFit, this WOD was quite the introduction! I subbed a seated row with back extension and low weight dead lift for the rowing rounds (no rower yet) 16:28

Thank you Eric, Joe, Rudy, Andy, Doug, and the amazingly awesome Abi for a weekend of great training, at the exceptional CrossFit St Paul box (thanks Tyler!). Loved learning more, and meeting great people -- it's so worth the time and money.

17:17

20 T2B no weights

Sub'd elliptical for row (no rowing machine). Used mostly arms to push handles back and forth 200m, then used all legs 200m

I was surprisingly winded early on.

m/44/5'10"/154

Sub'd 20 upright leg raises for T2B, and like #66, burpees were done side on with bunny-hops for lack of space.

3:22/3:19/3:20 = 10:01

... just checked out the demo and thought I'd add that by the third round I'd figured a way to get a little more power out of the straight arm row. Just as your legs are fully extended and you begin your shrug, you can drive your (still straight) arms downwards towards your knees.

I went from 2:10 to 2:03 pace without any noticeable change in leg action. I don't know if that's 'gaming' the workout, but thought someone might find it interesting, particularly as the arm movement felt like the early part of a kipping pull-up.

YMMV

CF Kids cert was amazing this weekend! John, Aimee, Ali and Kelly totally rocked, and the constant flow of revelations and insights was nearly overwhelming. Very excited to start up the Kids program at Elm City CrossFit and have people come check us out! Cheers, all!

11:56
Rx'd

ball got heavy and sweaty in the last round, kept slipping out....

Cool WOD, different.

M/46/6'3/170

I learned so much at the St. Paul Level 1 Cert this past weekend! Thank you to all the trainers!
GO CHRIS SPEALLER!

m/41/6'4"/228

13:39 @

20 situps
200m row, straight legs
10 burpees
200m row, straight arms

Some wods are difficult to perform at a large rec center, this is one of them. Pullup bars are downstairs and on the other side of the gym from the rowing machines. I opted for situps to maintain intensity.

subbed in 10lb ball
rows and burpees okay, t2b were a fun challenge, ate the ball a couple of times....great workout, deceptive.
11:48

m/18/185/5'11"
10:56
only had a 6lb med ball.

A big thanks to Russell, Kimmy, Gale,Dave, Dan, Chase and Sammy up in the San Antonio Level 1 cert class. the knowledge that you all passed on was great. this will be helpful for when trying to coach my athletes. never knew i was doing some basics wrong, thanks again.

sub'd 3 rounds:
10 kte's
20 sdhp's
10 burpees
20 sdhp's
8:04

11:40 rxd - 10# slam ball

M/38/5'10"/160#

10 pullups @5#
20 sdhp
10 burpees
20 sdhp

11:48

12:54 (no med-ball on T2B)

12:05 (6# ball)

no ball 9:09

m48/6'/185#
used a 5kg sandbag for ttb,
13:08 time getting into rower straps took ages!
Mickey Ross did 11:26 but no weight on last set but great effort mate!

10'59 with 10lbs medball and 15 steps betwen the TTB and the erg

loved it!
See you tomorrow fellow cfitters!

This was my first time doing a WOD on crossfit. It felt like I was going to cough up blood by the time I finished the second set so I stopped.

If anything, this motivates me to eat healthier and keep going. Thanksgiving didn't help at all.

2 rounds:
10 T2B (no ball)
200 meter row sl
10 burpees (kicked my butt)
200 meter row sa

11:33

Use 9# ball
Subbed 1 SDHP(41#) for 10m row

Three rounds for time of:
10 Weighted toes-to-bar, 9 pound ball
20 SDHP with straight legs
10 Bar-facing burpees
20 Sumo deadlift

15:21

13:15 rx
(ball = 8# handweight wrapped in towel)

M / 25 / 6'2" / 190

As RX'd but with 10# med ball

12:27

12:15 with 8# dumbbell

Level 1 at Crossfit One this weekend was outstanding. I just cannot get over the fitness level of that crew and they were so supportive and inspirational. They were so genuinely concerned with how everyone was doing and giving so much personal attention to each of us. I have not seen that much knowledge in one place before. Both the men and the women had killer bodies.. but those girls were IMPRESSIVE, fit beyond belief and strong as hell.

I had an amazing weekend at the L1 Seminar at Reebok CrossFit One...thank you to all the semiar staff for all of your hard work and help, you guys are amazing and inspirational!

18 min. Kinda disappointed because I couldn't even do the toes to bar with the ball.

M/45/5'11"/195

3 rounds:

10 Weighted toes-to-bar, 5# ankle weight on each leg
20 Dumbbell rows (20# dumbbells)
10 Paralette-facing burpees
20 Squats with 20# dumbbell in each hand

14:50

14.37 as rxed

M/31/235/6-3

Time: 17:34 RX

16:40
no weighted
row sub por row inverted and squats

MOD

3 rounds:
10 Toes to Bar
Run 200 meters
10 bar facing burps
Run 200 meters

12:45

WOD #2 (yesterday's)

For time: (all FSquats @ 135lb)
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

11:20

M/52/190lb

M/24/165/66"
13:35 rx'd
weighted toe-to-bars took forever.

15:33 3 regular knees to elbows and then 7 lying toes to bar.

sounds fun

T2B with 2# ball
rest as rx'd

13:28

Just weird. couldn't get a good pace with everything so never really out of breath but don't know how I could have gone much faster.

M/27/5'8/188

13:12 rx'd mostly

Because of the location of the C2 in the gym, I had to do all of the rowing exercises together, then moved onto the burpees and T2B. For the burpees, I jumped over a 12" box

Thanks Brisbane Level 1 training team: You guys were fun exciting inspiring motivating and leaders in crossfit.
Well done and Thank you
Your "Mates from Mackay "

M/45/210/5'7"

Total time 14'10"

M/27/6'0/185

11:35
10# ball

subbed 15 TTB for 10 weighted TTB.
forgot to do straight-legged rows and did normal rowing...oops!

10:05

12:24
Sdhp's and no ball for toes to bar

M/23/5'6"/165

RX
9:42

Those T2B were so much more difficult then I thought, was able to string 5 together at most!

F/42/5'6"/145

very modified:

3 rounds
10 T2B (did first few with 5# weights velcroed around ankles but bailed on that)
20 DB rows, 15# DB
10 burpees, jumping over parallettes
20 DB squats, 15#DB

14:55

hey guys, im brand new to crossfitting, i just tried it for the first time today and its tough! im only 16 and dont really have the right equipment but it took me around 28:04 :( pretty bad, but also some of you guys do it in 10 minutes and do you feel that a good enough of a workout?

Today is Rod's 49th birthday!
Rod(m T2B) 13:01
Cale(m T2B) 11:46
Kelley (rx) 13:15

M/31/190/72

Did 8 lbs weighted vest roled up in place of not having anything but a 20lb ball. And had to go up 1.5 flights of stairs to go between pull-up bar and rower. Good times!

12:36

14:23, used an 8# medball for the first round, but had to use a 12# ball after that because it was slightly easier to grip

19:32 first time not too bad i hope

M/35/5'9"/158#

As Rx'd completed in 13:39, keeping the med ball between my feet was the tricky part...but indeed, FUN!!!!

10 pound ball - 11:54.

14:34 with 10 pound ball

-Transitions took some time, going up and down stairs to the PU bar.
-TTB were difficult with a hard med ball. I could not really get a good grip with my legs.

Tried for toes to bar but more like knees to elbows otherwise as rx'd

16:46

Deceptively hard.

M/33/5'6/171

Sub SDHP @ 1 pood for 200m row

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
20 SDHP
10 Bar-facing burpees
20 SDHP

11:44

certification is very good time.
thank you for your coaching
i hope to see Erik again
Thank you!

11:05 10# medicine ball

M/19/6'/165

12:05

M/36/6/195

9:34 Rx

3 rounds
-no ball on the toes to bar x 10
-10 burpees and jumped over 6" step
I don't have a row machine, so I modified with
-stiff leg dead lifts x 20 w/45# barbell
-upright rows x 20 w/35# kettle bell

13:40

F/45/131/5'2"

Great quirky WOD, the strangeness made it fun.
Rx'd 13:30

Almost 8 months post op TKA, my progress is good.
Modified WOD Three rounds for time of:
10 Knees to elbows
20 strict barbell Pendlay rows w/65lbs
10 Burpees
20 Kettlebell swings w/20kilo
10:00
M/55/6’/205

A massive thanks to Danny, Drummond, lily, doug, ollie and loz for their work on the L1 cert in brissy! An amazing wealth of knowledge passed on by a great bunch of guys n girls! Must be a privilege to be responsible for building the backbone of the CrossFit community!

09:25 :)

11:39

No medicine ball

Level 1 in Seoul at SAP was a blast! So much fun and learned so much much from our instructors, Erik Preston, Juria Muree, and Kevin Lim!!! You guys are the best!

The weekend re-reminded why I love crossfit. Thanks so much!

너무너무 감사하구요 모두 수고하셨습나다~~!!! ^^

M/168/5'7"/32
RX'd
12:50

Loved every minute of the Level-1 course at CrossFit Stockport. Thank you to all the trainers who made it an enjoyable & memorable two days. Traveling from Kuwait to Stockport just to attend this course, I was able to see for myself just how strong the CrossFit community is. Being at the box with people from different backgrounds but all sharing the same passion for this sport was amazing to experience.

m/41/5'11"/165

14:47
used 12# med ball (i wish i had an 8)
hard to hold the ball during round 3

retired army 1SG
clarksville, TN

Level 1 @ Toronto was awesome , great seminar , great gym and an amazing staff ! learned a lot over the weekend !

13:37
A couple subs:
Did knees to elbows vice T2B
Did 250m vice 200m rows...I forgot the rx'ed distance on the way to my gym.

A weird workout; I couldn't get the intensity up. Did the rx'ed rowing style first round, but went to regular rowing thereafter in search of intensity.

21:08

M/35/220/6'2"

No load on TTB, otherwise as rx'd

17:00

37/m/174
Rx 13:30

Attended Level 1 Cert at Crossfit colosseum this past weekend and all I can say is OMG!! The trainers were incredible (Joe, Boz, Matt, Zach and Jason ). Their passion, knowledge and enthusiasm for this lifestyle was electrifying. Top notch every step of the way. Looking forward to taking more courses!!

subbed toes to bar with v-sits. still used 8lbs ball.
11:58

M/ 38/ 135 lbs/ 5'-6"
I did a differnt WOD last night:
I did a triplet for about 45 minutes of:
Turkish Getups (5 reps - 1 rep each arm increasing weight each round)30,40,50,60,70,75 lbs
Sotts Press (increasing weight each round)45,55,65,75,75,75 lbs
High Box Jumps (8 reps)(worked at a slightly less than max height)

2012-11-27: 11:04. Reg T2B's, row, burpees facing bench.

10:40

cute wife, scaled to
10 situps
200m row
10 burpees
200m row
3 rounds
11:20 (wall clock)

m/52/6'3"/165

No med ball so subbed knees to elbows with 10# db.
Didn't want to risk my teeth.

15:52

Semper Fi!

Big Canadian Shout out to all the seminar staff and possible graduates of the level 1 @ Crossfit St Paul this past weekend..on a side note...Abi will you marry me??!?!?!...Wow

3 R4T:
10 ghd sit-ups w/ 8# ball
Row 200 meters with straight legs
10 Bar-facing burpees
Row 200 meters with straight arms

13:05

I really like the segmental rowing, kinda cool to isolate those movements

M/35/6'3"/200

14:15

10# Ball, had to run 50m or so each way to the pullup bar.

13:17
Used 4kg med ball (8.8#)
Mentally thought it would take longer, so I set too slow of a pace.

~10 min break then 30 modified Muscle ups.

M/58/5'9"/185#

17.08 only a 6# ball available.

Weighted toes-to-bar with 12# ball, rest as rx'd. Time - 13:59.

Struggled with the weighted T2B. It was not easy or pleasant (medball-burn) to grip that ball between my shins. Rowing was fun - my pace was 2:05-2:10 w/o legs, and 1:55-2:00 w/o arms. I guess I am surprised it was that fast - but the hips do most of the work I guess. Rower-facing burpees not too bad - tips in the video were helpful. Splits were 5:10 / 4:20 / 4:30 - I got better at holding the medball I think.

51//M/180
Sub'd
No weight toes to bar
17:42

15:41
Jumped over bench twice after each burpee
30 pulls on hydraulic rower for 200m
10# ball

11:02

no ball

level 1 cert in toronto was an awesome weekend. very organized and professional. opened my eyes to so many things that I thought I had a handle on. put the knowledge right to the grind today with snatching with just a bar again. incredible! thanks to the coaches for everything! can't wait till june for the oly cert! get after it!

12:02

No 8 lb ball so did 15 no weight toes to bar the rest RXed
Great Workout!!!

Hoooah Army Crossfit!!

M/36/5'4"/146lbs
Subbed 20 toes to bar. No 8 lb ball.
12:41

M/43/6'3"/265#

$ in: Row 10 minutes: 2,375m

3 RFT
10 toes to bar
200m row - arms only
10 burpees
200m row - legs only
13:57

$ out: Row 1,425m in 6:04

Total rowed w/WOD: 5,000m

No weight on TTB, only had 14lb ball. Searched house for basketball etc., all I could find was a roll of paper towels. So I held those between my legs. Figured gripping something even if it weighed almost nothing would at least simulate part of the movement.

13:40

finally back, after 10 weeks of not working out at all and even longer since xfit.

scaled way down to:
10 toes to bar
20 45# deadlift
10 burpees
20 45# arms only bent over row

14:50

Just completed the Level 1 Certification in Toronto at Crossfit Colosseum. Joe Degain, Jason, Matt, Zac and Adrian we all fantastic. Very professional and informative.
I enjoyed every minute of the weekend!! Thank you to Paul too for a great venue

as rx'd
10:57

We had the most incredible CF Trainer Staff at CFSP this last weekend. Thank you all for making it memorable. It was my second CF experience and now I will become a CF Certified Trainer and expand my business model into Fitness. Thank you all!

F/24/125/5'6"
17:00 --subbed weighted toes to bar with 6lb medicine ball transfer from hands to feet while lying down.

12:34 with 9# med ball

12:37.8

10 T2B w/2.5kg
30 seated row w/20kg (hip movement)
10 burpees jumping over medicine ball
30 sumo squats w/20kg

Crossfit all the way baby!!!

10:03

only first round T2b with 8# ball, since I did it at a Globo gym and someone took my ball..haha

M/24/5'10"/170

had to scale down the toes-to-bar. need to work on those weighted! did 3 sets of 10 of 8# hanging knee raise following the wod

Three rounds for time of:
10 toes-to-bar
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

11:24

M/27/145#/5'9.5"

Had to use a 10# ball since no 8# was available. Time was ~17 minutes. My timer accidentally got paused anywhere from 30 seconds to 2 minutes. 17 min seems about accurate with my pace.

Slight variation.

Three rounds for time of:
10 Weighted toes-to-bar, 6 pounds of ankle weights
Row 1 minute with straight legs
10 Rower-facing burpees
Row 1 minute with straight arms

13:46

3 rounds

15 K's to E's
300 M Row
15 Burpees
300 M Row
16:59
Then
25 PushUps
Good Workout

14:19
6lb ball

did this tonight after helen (20121128)

subbed the 8lb ball with a 4 kg ball
and had to run a distance from the pullup bars to the rowers (about 40m)

me - m/40/6'/187 - 17:02
nephew - m/25/5'10"/167 - 13:46

I had a tough time with hoding onto the ball - my abs are too weak I think.

12:00. Body weight for toes-to-bar and variations of sumo deadlift high pulls for the rows.

Subbed 20 72# machine rows and 45# sumo deadlift
9:55

Great Lv1 in Stockport UK this weekend! Looking forward to writing some programmes and kicking ass!

M/ 38/ 135 lbs/ 5'-6"
As Rx: 12:28
I did this WOD last night where I used a firm rubber slam ball for the 8 lb ball T2B and I had to do my burpees about 50' from the rower over an obstacle because my rowers in my gym are too close to each other and the walls to do rower facing burpees.
This was a fun WOD and a good break from pure movements.
I was surprised that the rowing times were about 2:08 pace.. the straight arms was easier as it was more pure leg explosion, but keeping the legs straight still allowed me to use the hamstrings a bit in the drive.

M/ 38/ 135 lbs/ 5'-6"
As Rx: 12:28
I did this WOD last night where I used a firm rubber slam ball for the 8 lb ball T2B and I had to do my burpees about 50' from the rower over an obstacle because my rowers in my gym are too close to each other and the walls to do rower facing burpees.
This was a fun WOD and a good break from pure movements.
I was surprised that the rowing times were about 2:08 pace.. the straight arms was easier as it was more pure leg explosion, but keeping the legs straight still allowed me to use the hamstrings a bit in the drive.

15:40 first time PR 210lbs

10 TTB
95#SDHP 10 reps
10 bar facing burpees
95#SDHP

8:45

12:29
T2B without a weighted ball

this past weekend was amazing....loved every minute! well maybe not the exam part...lol...never the less i learned so much about my form on movements and gained so much knowledge...all the coaches were great teachers!! i can't wait to apply everything to my daily routine :)

Awesome time at the level 1 trainer cert!! Staff were so patient and helpful and I learned a lot that not only I can use, but relay onto other people. Thanks guys!!

San Antonio, Tx

18:45 used a 10 pound medecine ball

Joe, Boz, Josh, Zac, Matt - thank you so much. You guys were awesome! Your coaching, motivation and encouragement were fabulous. I wanted the course to be longer and learn more! Can't wait to put everything I've learned into practice.

11.43. may have done 8x TTBs.

M 35 y/o 5'6" 166 Lb.

11:07 Rx.

We did this as a box on 12/1/2012 at Crossfit Dewitt. Then played Hooverball afterwards for about an hour.

M/22/5'11"/182

15:24.1

reg burpees. T2B with 12# ball; they were rough

13:26 with 16# ball @ work. NOV.26

Great time at the Toronto Crossfit Colisseum -Crossfit Level 1 course was amazing! Joe and co did a great job and made the weekend a great learning experience. Clever use of time and materials, BTW

13min rxd

L1 cert in Toronto was awesome. Joe and his team of trainers were extremely well organized and full of knowledge. A great weekend.

15:03

As rx'd with 6# medball

and two flights of stairs to pullup bar

and waiting on meatheads at the globo to finish their superset curls.

forgot my time...

17:58

I'm joining a crossfit gym.

m/39/5'9/175
CFWU-3. Reg. Superman. Row 500m.
14:15
10 lb ball. Smaller diameter. Row w/st arms better pace than st legs. Burpees not bad. Tech on video of stepping to rower on way up then jumping helped.

19/5'10/180

9:35 Rx

12:31 6# hover ball

hanging knee tucks
burpees without pushup

13:44

m/41/5'8/240