December 3, 2012

Monday 121203

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

Post rounds completed to comments.


Enlarge image

CrossFit Level 1 Certificate Courses: Rogue Columbus, CrossFit Strong, CrossFit TNT, CrossFit Reston, CrossFit Hampton Roads, CrossFit Country, CrossFit Morristown, CrossFit Nashville, CrossFit Vancouver, CrossFit YUL, CrossFit Twente, CrossFit Rev X, CrossFit SAP, CrossFit STF, CrossFit Bejing.
CrossFit Coach's Prep Courses: CrossFit Colosseum, CrossFit Ann Arbor.
CrossFit Kids Course: CrossFit Roots.

"The Basic Elements of Self-Defense" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with BST CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at December 3, 2012 5:00 PM

Crossfit Morristown Level 1 was so great! Best Birthday weekend ever! Awesome coaches, awesome people, and got my first strict ring muscle up! Slow Clap...

Comment #1 - Posted by: Park G at December 2, 2012 5:37 PM

Fantastic training in Nashville this weekend! Thank you Eric, Matt, Matt, Dave and Camille!!!

Comment #2 - Posted by: laura at December 2, 2012 5:38 PM

whos the girl in the video:

Comment #3 - Posted by: bill at December 2, 2012 5:40 PM

Awesome-looking WOD! Looking forward to doing this one.

Comment #4 - Posted by: Pat at December 2, 2012 5:40 PM

The day is coming when you won't be able to fit all the course photos in a day's post.

Comment #5 - Posted by: Craig Massey (Metric) at December 2, 2012 5:44 PM

How can I sub overhead barbell walking lunges? The university gym here told me off last time I did them because of safety concerns for other people.

Comment #6 - Posted by: Trung at December 2, 2012 5:44 PM

Great Coach's Prep Course at HyperFit in Ann Arbor... Thank you Coaches (Spealler, EC and Nicole) your tips, cues and correction will only make me a better coach and athlete. Thanks for an awesome weekend!!!

Comment #7 - Posted by: Jason at December 2, 2012 5:52 PM

Thanks to Miranda, Keith, kerrianne, Jen, Joey, and blanco (forgive me if i forgot anyone) for all of their hard work training us this weekend at crossfit morristown. Really terrific program- intense, thorough, organized, and professional. Very friendly, motivating, and knowledgable trainers. Glad to have met some friendly people there, as well- Gabrielle, Lindsey, Brian, charlie, and Quentin. :)

Comment #8 - Posted by: BitsyN at December 2, 2012 5:52 PM

Great seminar @ Crossfit Strong with amazing coaches! I gained a great deal of knowledge this weekend, now it's time to go put it to work! Thank you guys so much.

Comment #9 - Posted by: Brandon Mallow at December 2, 2012 5:52 PM

Crossfit Morristown Level 1 was so great! Best Birthday weekend ever! Awesome coaches, awesome people, and I did my first strict ring muscle up! Shout out to Miranda, Karianne, Jenn, Keith, Joey, & Blanco! Slow Clap...

Comment #10 - Posted by: Park G at December 2, 2012 5:57 PM

Level 1 at Rev X Sydney - simply superb. With respect and thanks to coaches Danny, Doug, Stacey and Kimo. Humbling to be in the presence of such passionate, determined and knowledgable trainers and trainees. Unforgettable.

Comment #11 - Posted by: Lou Lou at December 2, 2012 6:13 PM

Thank you to the outstanding staff this weekend at CrossFit Reston! Knowledgeable and motivating! Had a great time and learned a lot. Awesome to be introduced to Fran at my level 1 course, and here's to spending less time with her next time. Hope to see/work with you all in the future! Thanks again for a great weekend.

Comment #12 - Posted by: Jason at December 2, 2012 6:14 PM

FANTASTIC seminar with the folks over at Crossfit Reston. life changing. thanks so much to Chuck, Maggie, Jeff, Chriss, Chris, Andrea, Dave and John. all of you were phenomenal coaches and a an exemplary group of folks to hang out with. i couldn't have imagined a better way to spend my birthday weekend. also, Chris, Austin and Josh, HIT ME UP!

Comment #13 - Posted by: Charlie Vazquez at December 2, 2012 6:16 PM

Coach's prep with. Speal , Ec, and Nicole was great. To be coached on how to coach by that crew was awesome and I learned a lot. Thanks guys great course!

Comment #14 - Posted by: anthony at December 2, 2012 6:16 PM

Are lunges, 12 each leg or 12 all together? 1,1,2,2 etc. or 1,2,3, ?

Comment #15 - Posted by: Darrin at December 2, 2012 6:20 PM

Level 1 at CF Reston was awesone! Thanks to Chuck, Chriss (and Chris's) for such a great experience. Cheers to Jeff and Maggie for hosting. Special thanks to Andrea for helping me set a bench mark RX Fran time!

Comment #16 - Posted by: Vladimir at December 2, 2012 6:21 PM

Crossfit Morristown is awesome! The coaches were absolutely fantastic! They Made it easy and fun to learn, very knowledgable. Spending the weekend with them as a beginner crossfitter so helpful and enjoyable. I wish they were trainers at my box! We'd love to have them train us again!

Comment #17 - Posted by: Jenn & Brian at December 2, 2012 6:24 PM

CrossFit Level 1 Cert in Morristown was seriously one of the best training courses I have ever done! Awesome coaches, trainers and attendees. I was so impressed with everyone! Learned soooo much and can't wait to teach others. Thanks Morristown!

Comment #18 - Posted by: Lauren Butler at December 2, 2012 6:32 PM

Great course this weekend at Crossfit Reston! All the instructors were very knowledgeable, encouraging, and friendly. Good to really see my weaknesses and look forward to working on them and improving. Thanks again to all!

Comment #19 - Posted by: Christina at December 2, 2012 6:34 PM

Amazing experience at CF Reston this weekend for Level 1. A big thank you to Maggie and Jeff for hosting and for all the great info. I am very impressed by your box. Thank you to Chuck, Chriss, Chris, Andrea, John and Dave for all the help and instruction. I definitely feel more prepared to do my own programming once I move overseas in January.

Comment #20 - Posted by: Vienna at December 2, 2012 6:38 PM

Best class I have ever been in. Great information, taught by amazing staff..MIRANDA, KARIANNE, JENN, KEITH, BLANCO & JOEY ARE MY NEW CROSSFIT GODS!!I will be praying to the muscle-up God to get my first one. Slow clap..1,2,3 CROSSFIT MORRISTOWN KICKS ASS!!!!

Comment #21 - Posted by: Anderson at December 2, 2012 6:41 PM

Thank you CF Reston for providing such a wonderful time. Chuck, Jeff, Chris, Maggie, Andrea, Chriss you sure do inspire!!

Comment #22 - Posted by: Tatsiana at December 2, 2012 6:50 PM

AMAZING Cert at CrossFit TNT in St. Louis this weekend. Learned more than I ever imagined and can't even begin to explain how much fun I had with all the trainers. Much appreciated! Thanks for all your time and dedication!

Comment #23 - Posted by: Paul Beuttenmuller at December 2, 2012 6:55 PM

#12 Every step is a rep...

Comment #24 - Posted by: Damon Mosley_CFATL at December 2, 2012 6:55 PM

Great weekend of instruction and lecture from all the knowledgable coaches at the CF Reston level 1 course! Thank you all!

Comment #25 - Posted by: Alan at December 2, 2012 6:55 PM

Joe and Chris teaching the Level 1 course this weekend at CF Hampton Roads did a phenomenal job. Not only thier knowledge but their ability to teach and inspire is just beyond words and I truly appreciate what they have done for me.

Comment #26 - Posted by: Michael at December 2, 2012 7:00 PM

Amazing Level 1 at CrossFit Morristown. Learned a lot and had so much fun! Thank you Miranda, Karianne, Keith, Joey, Jenn and Blanco for your awesome coaching and for a great weekend!

Comment #27 - Posted by: Siobhan at December 2, 2012 7:01 PM

L1 Certificate Course at CF Reston was the Best(on)! Big thanks to the entire coaching staff, starting with Chuck! Chriss, Andrea, Chris, Maggie, Jeff, Dave, and John - you were all awesome! Special thanks to Jeff and Maggie for hosting and extra special thanks to Maggie for her awesome job as the demonstration model all weekend!

Comment #28 - Posted by: Chris G at December 2, 2012 7:05 PM

Awesome trainers course in Nashville this weekend! Nothing like getting coached by some of the best! Matt Chan, Dave Lipson, Cami LeBlanc! Stellar team!!!! Matt Chan and Cami LeBlanc coaching you on MUs! And Dave Lipson cheering you on during a WOD! Total awesomeness. Thanks guys!

Comment #29 - Posted by: Alexander at December 2, 2012 7:06 PM

Thanks so much to Chris, Nicole, and E.C. for an awesome Coaches Prep! That was by far the most helpful and educational experience I've ever had in Crossfit. I'm definitely recommending the Prep Course to all the other coaches at my box.

Comment #30 - Posted by: Joseph at December 2, 2012 7:07 PM

CrossFit Level 1 Seminar in Saint Charles,MO was just amazing! Thanks to all of you that made it such a great experience! The instructors were all incredibly helpful! Thank you!!!!

Comment #31 - Posted by: Juliana Kitzelman at December 2, 2012 7:09 PM

Level I cert. at CrossFit Morristown was awesome. It was so much fun. Thank you Miranda, Karianne, Jenn, Keith, Joey, and Blanco. You guys did a great job at teaching and making the cert. fun.

Comment #32 - Posted by: Tony d. at December 2, 2012 7:16 PM

Crossfit Reston Level 1 Cert was a great experience. I can not stress enough that the instructors there have so much knowledge and bring so much experience they brought to our class. Best instruction!! I want to sign up to be a member at Chuck's gym!! Thank you to Crossfit Reston (Maggie and Jeff) for having us at their box. I would love to one day go back there and workout. Also, another thank you to Chuck, Chriss, Chris, Andrea, John and Dave for all the help. I am going to try and go over everything you guys taught me. Very helpful. Thank you

Comment #33 - Posted by: Greg at December 2, 2012 7:22 PM

CF Level 1 @ CrossFit Reston was great! Awesome seminar staff.

Comment #34 - Posted by: Eugene at December 2, 2012 7:26 PM

It says 12 steps, so 6 each leg.

Comment #35 - Posted by: ckatech at December 2, 2012 7:33 PM

Crossfit Reston Level 1 cert was amazing.. I tried to pick and take as much knowledge as these great coaches were dishing out. Thank you for everything..Had a great time, and hopefully will get to train at all of your boxes some day.. Thank you again Chriss, Chris, Chuck, Andrea, John, Dave, Jeff, Maggie.. Chuck I am eating a stick of butter right now in your honor! Matt D from NJ...

Comment #36 - Posted by: Matt D at December 2, 2012 7:34 PM

Did Linda, will do this one Monday night

Bp 205
Clean 155
DL 295


Comment #37 - Posted by: Hollyhog at December 2, 2012 7:36 PM

What's a sub for ring dips

Comment #38 - Posted by: Jake at December 2, 2012 7:40 PM

Columbus Level One was great. Thanks again Russell, Lindsay, Zac, Neil, Rudy, and Conner!

Comment #39 - Posted by: Shaun at December 2, 2012 7:42 PM

L1 at Rouge Columbus - great weekend with everyone. Thanks Russell, Neal, Connor, Zack Attack & Lindsey for great instruction. Really enjoyed the two days and all knowledge.
Special call out to, Russell did a great job leading it & MC. Did a great job explain things throughly and answering questions as did all the instructors.

Comment #40 - Posted by: Ryan at December 2, 2012 7:46 PM

L1 Columbus Rouge - forgot shout to Rudy! he's the man! great work!

Comment #41 - Posted by: Ryan at December 2, 2012 7:47 PM

Morristown Level 1 Course was AWESOME! What an amazing group of professional and first class coaches: Karianne, Miranda, Jenn, Keith, Joey and Blanco. I learned so much and it was a blast. You all ROCK!!!!!!! Thanks!!!

Comment #42 - Posted by: Sara k at December 2, 2012 7:51 PM

Great experience at Crossfit Strong! Seminar never got boring, kept us moving, and learned alot about my own movements as well as how to coach others. Hands down one of the best classes I have ever been too! Thanks to all the coaches...TOP NOTCH!!

Comment #43 - Posted by: Kerry Fletcher at December 2, 2012 7:57 PM

Awesome course. Mike G, king of the nasty girl workout this weekend...! Really, outstanding coaches with an amazing ability to teach where the student can understand and apply it. Every bit worth it...taking the test or not. Thanks for the time!
Ps...still have faith jenni can eventually beat you ;)

Comment #44 - Posted by: Bryan B at December 2, 2012 7:59 PM

I Learned so much this weekend from Camille, Dave, Matt, Matt, And Eric O. Thanks for taking the time to teach us and reminding us how important it is to be able to teach others as well. Long live the eye of the tiger!!!

Comment #45 - Posted by: Michael J at December 2, 2012 8:02 PM

Thank you to all the coaches at the level 1 certification at Crossfit Vancouver. It was a great weekend. now I have a lot of training to do.

Comment #46 - Posted by: Leon at December 2, 2012 8:05 PM

Great cert at CrossFit Strong. Thanks to the instructors for all their hard work.

Comment #47 - Posted by: Steven673 at December 2, 2012 8:06 PM

L1 at CrossFit Morristown- Great weekend, gained so much knowledge from the coaches and enjoyed every minute with them. A big thanks to the coaches for making the weekend fun and informative.

Comment #48 - Posted by: Dusty at December 2, 2012 8:10 PM

Crossfit Vancouver - what an amazing gang! So glad I did it with all of you.. Kudos to all the coaches, you were all amazing.. Nadya, you are an inspiration, make me want to do what you are doing!!

Thanks to all the coaches and fellow Crossfitters for the support during Fran, it was much appreciated!

Comment #49 - Posted by: Chantale aka Too Tall at December 2, 2012 8:16 PM

Great staff at the Morristown seminar this weekend. Some really terrific lectures. After CrossFitting for 18 months I'm finally able to connect all the dots. Thanks for everything.

Comment #50 - Posted by: Brian Marx at December 2, 2012 8:18 PM

Level 1 cert training at CF Reston was awesome!!! Unbelievable coaches and an amazing experience!! Thanks to all of the coaches .... I learned so much and am so excited to get started!!!

Comment #51 - Posted by: Judy at December 2, 2012 8:28 PM

A big thanks to all the coaches at CF Morristown. Had a great weekend with such a knowledgeable staff. And it is always impressive to watch some strong and beautiful women work out you ladies are all awesome!!!

Comment #52 - Posted by: Charlie at December 2, 2012 8:30 PM

Great weekend at the Level 1 course at CrossFit Reston. Maggie and Jeff, you have a great box, hope to stop in for a workout next time I am in the area. Thanks to Chuck, Chris, Chriss, Andrea Dave and John for all your hard work making an awesome event.

Comment #53 - Posted by: Jake P at December 2, 2012 8:31 PM

The level 1 training seminar in Nashville was unbelievable... Damn near double rainbow status. Eric, Matt, Matt, Camille, and Dave did an amazing job. I will never forget this weekend. Thank you guys, you are all excellent coaches.

Comment #54 - Posted by: Klein at December 2, 2012 8:31 PM

awesome level one course @ crossfit TNT this weekend. Coaches were very knowledgable and over the top question went unanswered. thanks a lot guys, and lady haha..ohhh and how can we get just the group picture from our seminar?

Comment #55 - Posted by: travis jarmin at December 2, 2012 8:33 PM

please post the number of people certified in the pictures, we would love to know!

Comment #56 - Posted by: Andy at December 2, 2012 8:45 PM

Had a great weekend at Rogue Columbus! The staff had so much positive energy. Super props to the trainers who were constantly used as "display athletes" demonstrating movements :) It was great to meet CrossFitters of all backgrounds and spend a weekend talking about my FAVORITE topic: CrossFit. Totally stealing this picture for my blog!

p.s. Rogue is incredible. Staff, facility, and the uh... shopping. Highly recommend for more seminars in the future!

Comment #57 - Posted by: Katelyn Block at December 2, 2012 8:57 PM

Crossfit RevX in Sydney level 1 course. Pure gold.
Thanks to the trainers I hope I can get half as knowledgeable as you guys!

Hope I passed the test!!!!!

Comment #58 - Posted by: Brett Suttor at December 2, 2012 8:58 PM

CrossFit Hampton roads had a great seminar! Joe, Nicole, Chris, Sara, and Courtney did a great job!

Comment #59 - Posted by: Kevin Mott at December 2, 2012 9:05 PM

L1 at Sydney. Cheers to Danny, Doug, Stacy and Kimo for a great seminar. Alot of experience to absorb in only 2 day. Great Job!!!! Loved it!!!

Comment #60 - Posted by: Peter May at December 2, 2012 9:16 PM

i pass the most exciting and awesome weekend learning more about Crossfit in the L1 in Crossfit Santa Fe thaks for all the staff you're amazing

Comment #61 - Posted by: Jorge Canche at December 2, 2012 9:31 PM

Great Workout! This is why I love crossfit.

Comment #62 - Posted by: Joe at December 2, 2012 9:48 PM

Holy...we get it, the class was god.

Comment #63 - Posted by: Sam at December 2, 2012 9:51 PM

Amazing weekend at the L1 in Vancouver. The CrossFit community is beyond words. Thanks to the great coaching staff! Loved every second of it and well worth the 2,500 km trip.

Comment #64 - Posted by: Scott T at December 2, 2012 10:07 PM

Great seminar at Crossfit Twente. Thanks to all red shirt team. Specially to Denise, who was our model for two days.
Thanks to every trainer Joe, Steve, Simon, Nolan, Federico, Natalie I have a homework for half year minimum.
It was a great experience, thank you.

Comment #65 - Posted by: Sergey at December 2, 2012 10:35 PM

Crossfit Level 1 in Santa Fe Mexico City was outstanding!! Thank you to all the coaches, Cherie, Adriana, Lance, Casey, Dave and Ricardo you guys were incredible! I learned so much and love Crossfit even more!!

Comment #66 - Posted by: Tami Seguin at December 2, 2012 10:53 PM

it was awesome seminar~
thanks for all the staff~
U guys amazing!
never forget~

one more last thing, hope to pass the exam...^^

이제부터 한글! ㅋㅋㅋ 같이 수업들었던 모든 분들 수고 많으셨구요, 다음에 또 뵙기를 바래요. 훌륭한 코치들 되시길!

Comment #67 - Posted by: seungmu lee at December 2, 2012 11:49 PM

Fantastic L1C this weekend at CrossFit Twente. Great coaches, "fun" workouts, terrific information. Thank you for clear and comprehensive presentations - both out on the floor and up on the whiteboard!

Comment #68 - Posted by: Chris at December 3, 2012 12:37 AM

CrossFit Lvl 1 Rev-X Sydney Coaches Doug, Stacy, Kimo & Danny thanking you very much for a passionate & supportive environment of learning. Really enjoyed donating skin for guys Rock!

Comment #69 - Posted by: BRENT at December 3, 2012 12:44 AM

Thanks to Doug, Stacy, Danny and Kimo for an awesome weekend at Rev X in Sydney!!! You guys are the best!

Comment #70 - Posted by: Jaime at December 3, 2012 12:47 AM

M / 175 / 5'9" 31

As Rx 8 sets, harder than I thought it would be!!

Comment #71 - Posted by: Aza at December 3, 2012 1:03 AM

8 rounds 3 dips

Comment #72 - Posted by: TomO/46/M/200 at December 3, 2012 1:09 AM


Comment #73 - Posted by: mick at December 3, 2012 1:15 AM

4 round

Comment #74 - Posted by: 성훈 at December 3, 2012 1:21 AM

Crossfit Sydney.. Big thanks to trainers Doug,Danny,kimo & stace... Your knowledge and passion made the course so much more interesting and easy to sit through.. Even when the sweat was pouring off everyone!!
Had a blast and learnt heaps, hope to pass on some of your knowledge to my own box members..

Comment #75 - Posted by: Shane at December 3, 2012 1:30 AM


As prescribed except lunges in place instead of walking (space constrictions).

6 rounds + 8 ring dips + 6 box jumps

Lunges were painful towards the end, but technique rather improved than deteriorated. Everything unbroken.
Don't start to fast. I took a few breaths to focus before picking up the barbell each round, worked well for me.

Comment #76 - Posted by: Memuc at December 3, 2012 1:31 AM

7 rds + 8 dips+10 box jumps
Subbed PVC pipe for bb
12 inch step for box jumps
Garden furniture dipping station for ring dips

Comment #77 - Posted by: bretty72 at December 3, 2012 2:12 AM



Comment #78 - Posted by: Cosmo at December 3, 2012 2:13 AM

Crossfit Level 1 Course Enschede ... Big thank you to Simon, Denise, Nolan, Steve & last but definitely not least JOE DeGain for an absolutely fantastic 2day seminar... Great demo's explanations humor too lol ... I thoroughly enjoyed every single minute of it...
"The MAGIC is in the movement, the ART is in the programming, the SCIENCE is in the explanation, and the FUN is in the community" !!!<3

Comment #79 - Posted by: Bobby Petta at December 3, 2012 2:16 AM

6rds + 8 + 10
85# lunges in place.

Comment #80 - Posted by: ART/M/44/5'5"/150 at December 3, 2012 2:26 AM

Good wod liked it had to scale the lunges down some cause of balance ill get there though. I did 6 and 2/3 in the time limit

Comment #81 - Posted by: Allen d. at December 3, 2012 3:10 AM

Thank you to Crossfit Nashville for hosting the L1 Cert. The instruction was top notch.

Comment #82 - Posted by: Bernie Zanoni at December 3, 2012 3:49 AM

Sydney challenge: travel the furthest for a level 1 cert, I propose myself, London to Sydney! Thanks to Danny, Doug, Stacey, Kemo and Rob @ Revo X. Excellent staff and venue and life changing - thanks! Guy

Comment #83 - Posted by: Guy Harvey at December 3, 2012 3:50 AM!! Best.Cert.Ever. Thank you Eric, Camille, Dave, Matt L. and Matt C. for coming to Nashville. I was completely blown away this weekend by each and every member of the seminar staff. AMAZING instruction. This course far exceeded my very high expectations in every way. I could keep gushing, but I don't want to sound like the double rainbow guy.

Comment #84 - Posted by: Ashlee Boyd at December 3, 2012 4:32 AM

I have newfound respect for all of the hard work HQ staff endures to run a successful cert. I can't say enough good things about Chris, EC and Nicole from the Coaches Prep Course this weekend at Crossfit Ann Arbor. Not only can they coach athletes, they can coach Coaches and athletes at the same time!

Comment #85 - Posted by: MOB at December 3, 2012 4:44 AM

Matt screaming "Double Rainbow" out the back door was the funniest thing ever!

Comment #86 - Posted by: Alexander at December 3, 2012 4:52 AM

6 Rds + 3 BJ, Rx

Comment #87 - Posted by: fathertyme 34/m/6'/175# at December 3, 2012 5:04 AM

As rxd. 4 rnds, 8 ring dips, 10 box jumps.

Comment #88 - Posted by: Mike at December 3, 2012 5:06 AM

scaled down lunges to 45lb bar (next time will go heavier)
the rest Rx
7 rounds exact


Comment #89 - Posted by: Danny Cast at December 3, 2012 5:06 AM

I learned so much this weekend at Level 1 training in Nashville - much like any other learning experience though, I'm realizing how much more I have to learn. Wow. Had extremely professional trainers, met great people and had a blast!

Comment #90 - Posted by: Lynn at December 3, 2012 5:09 AM

CROSSFIT RESTON was awesome! I have been through ACE and NASM and this course was 10 times better than anything I have ever done. Coaches communicated clearly and were more than happy to share a wealth of information. This experience was better than Christmas! HE!! YA!

Comment #91 - Posted by: Joshua Rasch at December 3, 2012 5:12 AM

Rx'd - 7 rounds + 3 dips

Comment #92 - Posted by: Townsend m/29/5'8"/138 at December 3, 2012 5:15 AM

6 rounds 8 dips 10 box jumps
Scaled lunges to 45 lb

John O Brien was loafing though holding a little girls handbag above his head.

Comment #93 - Posted by: frank at December 3, 2012 5:16 AM

6 rounds
sub 20kg over head as new to CF

Comment #94 - Posted by: Dak1980 at December 3, 2012 5:24 AM

Great workout! 5 rounds in 15 minutes. gotta get stronger on the lunges! cant wait for tommottow's WOD!

Comment #95 - Posted by: Jake at December 3, 2012 5:47 AM

As Rx'd

8 Rounds and 3 ring dips

Comment #96 - Posted by: GIPPER at December 3, 2012 6:04 AM

As Rx'd

8 rounds plus 3 ring dips

Comment #97 - Posted by: GIPPER at December 3, 2012 6:05 AM

Great weekend with all the coaches and athletes at CrossFit Reston!! Thanks to Chuck for making the learning so engaging and clear. Big shout outs to Jeff, Maggie, Chriss, Chris, Andrea, Dave, and John for the awesome coaching and teaching. I learned so much and had a lot of fun!!

Comment #98 - Posted by: Carol at December 3, 2012 6:07 AM

Thanks for an awesome weekend at CrossFit Reston! You guys are amazing!

Comment #99 - Posted by: Chase at December 3, 2012 6:09 AM

From the FAQ, sub for 1 ring dip = 3 dips...why does the Brand X Forum scale 8 ring dips to 12 dips? Shouldn't it be 24 dips for 8 ring dips?

Comment #100 - Posted by: CincyJoe at December 3, 2012 6:10 AM

5 rounds

Comment #101 - Posted by: Adhish Chhabra at December 3, 2012 6:15 AM

Crossfit Reston Level 1 Cert was fantastic. Chuck, Maggie, Jeff, Chriss, Chris, Andrea, Dave and John were awesome and great coaches. At 3:30 this morning I was lying in bed thinking through press, air squat, and clean progressions, thinking about GPP and nutrition, and getting amped to share with others. In fact, I was asked to teach the push press this morning at Second Wind Crossfit. Thank you to the entire staff for their awesome efforts and I trust I'll see you soon.

Comment #102 - Posted by: Andre at December 3, 2012 6:16 AM

The Level 1 Course at CrossFit Morristown was awesome! Miranda, Karianne, Keith, Jenn, Joey and Blanco were all fantastic coaches. As someone who'd never set foot in a CrossFit gym before I wasn't sure what to expect from the weekend. This course changed what I thought of CrossFit but more importantly, fitness and health in general. Everyone was awesome! Although our first workout of the weekend was my first ever WOD, everyone was so supportive and encouraging that I felt we'd been working out together for a long time. I am now a very proud member of the CrossFit community!

Comment #103 - Posted by: Carlos at December 3, 2012 6:20 AM

whenever I do overhead squats or overhead lunges my lower back is extremely sore the next day. I can feel a lot of stress on it when I do the exercise but its not painful just more like a lot of stress. I was wondering if anybody else has this or has experienced this? Thanks!

Comment #104 - Posted by: bryan at December 3, 2012 6:20 AM

AMAZING weekend at Crossfit Reston!! The coaches were awesome, so knowledgeable and extremely willing to help as much as possible. I wish it lasted longer and we got to spend more time with them! The cert experience was amazing, and I am excited to get started and share all that I have learned. Thanks again!

Comment #105 - Posted by: Laura at December 3, 2012 6:35 AM

Level 1 at Rogue was awesome. The trainers were all great and able to teach to everyone's skill level. If u take a level 1 course I hope u get this group of trainers( Russell, Neal, Zack, Connor, Rudy and Lindsey). Great course!!!

Comment #106 - Posted by: Cody at December 3, 2012 6:46 AM

Terrific Coach's Prep Course with Eva Claire, Nicole and Chris. Clear communicators who know their stuff.

Comment #107 - Posted by: Bea at December 3, 2012 7:07 AM

4 rounds + dips and jumps
(misread the dips and only did standard dips)

Comment #108 - Posted by: Brett C. m/31/6'0"/175lbs. at December 3, 2012 7:20 AM

Level 1 in Nashville! The commitment to excellence that each of the coaches exhibited was inspiring. A truly amazing experience created by an amazing group (Camille, Dave, Matt, Matt and some crazy dude named Eric). BTW, Eric’s closing comments were perfect especially coming from top athletes like we had in this group.

Comment #109 - Posted by: Jack at December 3, 2012 7:21 AM

Amazing time at Crossfit Country in Oviedo, amazing host and fantastic coaches!

Comment #110 - Posted by: Linzi at December 3, 2012 7:32 AM

Level 1 Course at Dallas Strong was the real deal! Thanks to the seminar staff for showing up and working us. We definitely made a memory this weekend and now if things ever get weird I've got prison defense to protect me and my loved ones.

Comment #111 - Posted by: Colin at December 3, 2012 7:33 AM

5 rounds modified as I don't have the rings in AFG.

Comment #112 - Posted by: Eliot at December 3, 2012 7:33 AM

CROSSFIT Morristown was AMAZING. THe Energy was great. The instructors were awesome and knew their stuff. Not only was it a great experience, but when your Lead Instructor (Maranda) and Owner of the facility (Karianna) are smoking hotand fit, it definitely makes for a better learning environment. Cant wait to start my WOD's!!!

Comment #113 - Posted by: Q at December 3, 2012 7:37 AM

7 rounds regular dips. no rings yet. buns are feeling it.

Comment #114 - Posted by: Earle M/33/5'10/200 at December 3, 2012 7:37 AM

Hampton Roads LV 1 Cert was awesome! Nicole is my hero. All the trainers were great.

Comment #115 - Posted by: Dakota at December 3, 2012 7:41 AM

Crossfit Morristown's Jenn was amazing to watch workout. She looks great and it was good to see an African American Women Crossfitter. Karianne, Miranda, Jenn, Keith, Joey and Blanco Thanks again for being patient with us all. You guy rock!

Comment #116 - Posted by: Q at December 3, 2012 7:49 AM

Rx 5rds +8+10

Comment #117 - Posted by: ffkwill at December 3, 2012 7:51 AM

L1@ Crossfit TNT. Amazing. A kickass box and great trainners! Boz, Kimmy, Doug, Rob, and Joe thanks for blessing us with your knowledge and letting us pick your brains. Awesome energy. Great Cues. Welcoming environment. Thanks!!!

Comment #118 - Posted by: Brittany at December 3, 2012 7:54 AM

6 rounds as Rx'd.
Lunges in place due to space at the gym, which felt slower. Have has a thumb ligament injury for the past 6 weeks, this is the first time since I've been able to hold the bar overhead for more than 5 seconds. I'm pleased...

Comment #119 - Posted by: SFHFtraining at December 3, 2012 8:01 AM

Unreal experience at Nashville Level one course. Star struck and pretty much speechless the first 10 mins of walking into the gym. Eric O'Connor has a gift being the flow-master of the seminar, never a dull moment #playa #represent. And to see the OG strongman of CrossFit Dave Lipson, *speechless again*. Camille leblanc-bazinet Lipson (what a name), unreal athlete to see in person and an excellent coach. But to See Matt Chan there, an experience all in its own. Told everyone I know I met Matt Chan! To see these guys in the videos on YouTube is one thing, but in real life, truly honor to have meet these people and gain the knowledge from them over this weekend.

Comment #120 - Posted by: Ryan B. at December 3, 2012 8:09 AM

Cf Level 1 Certification Class at CrossFit Strong (Dallas,TX) was WONDERFUL!!!
Thank you guys so much. It's not about having credentials, but using your "Bag Of Tools". As a strength and conditioning, I can really admit that CrossFit goes very well with sports and life in general.
My wife is in a wheelchair and she loves CrossFit as well. A lot off things are scaled, but she really believes that it's beneficial.
I'm glad that I found CrossFit!

Comment #121 - Posted by: Malcolm at December 3, 2012 8:18 AM

5 rounds + thru 3 lunges

Lunges scaled to 75 lbs.

Fun one!

Comment #122 - Posted by: james.patrick [M/50/66"/135] at December 3, 2012 8:25 AM

Start of 2nd week. 5+ circuits. Didn't have 20"box, used 24".

Comment #123 - Posted by: Brad at December 3, 2012 8:26 AM


5 rounds+8+10+3

First Crossfit workout in long time. Scaled to 65#.

Comment #124 - Posted by: Playoff Beard at December 3, 2012 8:26 AM

Morristown Level 1 Course was a great experience!!! Thanks to the awesome coaches: Karianne, Miranda, Jenn, Keith, Joey and Blanco. You all were super persoanble and nice in addition to a wealth of knowlegde.

Comment #125 - Posted by: James W at December 3, 2012 8:36 AM

The Nashville training crew was awesome! Great coaching, great crew, bad jokes(Eric)!

Comment #126 - Posted by: Steve at December 3, 2012 8:37 AM

fricking awesome course in Enscede! Jo degain made everything so accessible for everyone there and at no time did it feel the course was dragging! Nolan was hilarious, Steve gave the most concise and crystal clear lecture on programming! denise was a ninja and awe-inspiring to see everything done how it should be too a tee! and simon from Manchester teaching cues were really helpful and will be using them for years to come.

loved crossfit before but now here for life

Comment #127 - Posted by: James at December 3, 2012 8:41 AM

US-Gym at KFOR HQ, Pristina, Kosovo.
No rings, so I used normal bars, scaled barbell down to 60lb.
5 rnds +8 dips + 10 boxjumps
...completed the round anyways. hate not to finish things ;)

Comment #128 - Posted by: Severin at December 3, 2012 8:44 AM

8 reps scaled (female new to crossfit) to dips on the bench, 18 inch box, and 45# bar for lunges. Had already done max reps on bench press and then 5 x 5 sets on bench press.

Comment #129 - Posted by: Karcher at December 3, 2012 8:51 AM

Thank you Mike G, Jmac, Bobbi, Jenny, Andy and Austin! This was one of the best experiences of my life! The knowledge I gained is priceless! I'm looking forward to making myself better with everything I learned, but more importantly, to coach others!! You guys rock and kicked ass at Nasty Girls! ;)

Comment #130 - Posted by: Kelly Vallante at December 3, 2012 8:51 AM

I drove 16 hours and over 1,000 miles for the Level 1 Cert at CrossFit Hampton Roads! Thanks again to our host Nicole, and all of the instructors Joe, Chris, Courtney, and Sara.. It was a great experience and I would recommend it to anyone!

Comment #131 - Posted by: Matt at December 3, 2012 9:04 AM


Done after 5-3-1 deadlifts:

5 rounds+8+10+3

Scaled to 65#, first Crossfit workout in quite some time.

Comment #132 - Posted by: Playoff Beard at December 3, 2012 9:08 AM

Sorry, I double (now triple) posted!

Comment #133 - Posted by: Playoff Beard at December 3, 2012 9:09 AM

The image is not loading properly.

Comment #134 - Posted by: Michael at December 3, 2012 9:13 AM

Amazing weekend at Mexico City level 1 Cherie Chan Lance Cantu, Dave, Casey and Adrianna great coaches !!!! Te best course ever!!!!!

Comment #135 - Posted by: Jorge Rivera at December 3, 2012 9:22 AM

Thanks to the level 1 team in Dallas this weekend, great job all around from Lisa, Spencer, Michelle, Gale, Dan and Nuno.

Comment #136 - Posted by: Allen K at December 3, 2012 9:23 AM

6 rds + 8 dips + 4 Box Jumps, 24" box

Comment #137 - Posted by: Nicholas (M/27/5'10"/180) at December 3, 2012 9:23 AM


6 rounds 8 ring dips, 10 box jump, 6 walking lunges
Almost 7 rounds


4 rounds 8 ring dips 10 box jumps

Hooooah!!! Army Crossfit!!!

Comment #138 - Posted by: SFC AB at December 3, 2012 9:29 AM

Huge shout out to Crossfit Morristown and a big thanks to Miranda, Karianne, Keith, Jenn, Joey and Blanco you were all fantastic coaches. This weekend "connected so many dots" for me!! Thank you again it was a great pleasure to attend this seminar!!! Slow clappp!!!

Comment #139 - Posted by: Alexander Federico at December 3, 2012 9:31 AM

Level 1 cert at Crossfit Reston was awesome! Thanks to Chuck and the gang for a great weekend full of information and fun!

Comment #140 - Posted by: Courtney at December 3, 2012 9:32 AM

Awesome Level 1 team in St. Louis this weekend!! Trainers were great, learned so much and looking forward to learning even more. Best weekend I've had in a long time!!

Comment #141 - Posted by: Amber at December 3, 2012 9:35 AM

8 rd's....9 total

Comment #142 - Posted by: Pacers at December 3, 2012 9:44 AM

M/6'3"/188 lbs
Rx'd 6 rounds + 3 Ring Dips
Did box jumps on 26" stair step

Lunges weren't pretty at first, but improved after the first round.

Good WOD

Comment #143 - Posted by: Jake Baker at December 3, 2012 9:53 AM

Malcolm - it was great meeting you and everybody else who came out to CrossFit Strong for the Level 1 this weekend. Strong work all weekend long. Kudos to you and your wife for showing that we are limited only by our imagination and passion for living. I hope to see you again around the CrossFit community and look forward to meeting your wife someday.

Comment #144 - Posted by: Dan Hollingsworth at December 3, 2012 9:54 AM

Did not have rings so did dips on the bars...
5 Rounds+8 dips+10 jumps


Comment #145 - Posted by: Jack at December 3, 2012 9:58 AM


6 rounds +8 ring dips and 10 box jumps...Got the bar overhead for lunges as time expired!!!

Comment #146 - Posted by: stephen green at December 3, 2012 10:08 AM

6 rounds + 6 OHL
Lunges were harder than I thought they would be.

Comment #147 - Posted by: MAGNUS M/26/5'8/160 at December 3, 2012 10:08 AM

Mike G.! I told you i'd be sending you guys a shout-out! For all of the seminar staff from the Crossfit Country Level 1 Course, thank you does not even begin to express my gratitude for your lessons and time this past weekend. I had huge expectations for my Level 1 Course, and you, J-Mac, Andy, Jenny, and everyone else fully exceeded them. You guys are an amazing, energetic, enthusiastic, and beastly crew! You have made me more excited than ever to be a part of this amazing fitness community, and I hope that we get to meet again. Oh, and of course as Andy likes to say: "Hell Yeah!"

Comment #148 - Posted by: Mike Honey at December 3, 2012 10:10 AM

Level 1 Cert @ CrossFit Country was awesome! Mike G. Jenny. Bobby-Jo or Sue :). Coach Hendel. Johnny Mac and Austin. It was a star studded cast. Their enthusiasm was off the charts great peaking with Coach Hendel and the "Attacking the day with enthusiasm unknown to mankind" chants. HELL YEAH!

What struck me most was the relative ease and humor that each of you approached coaching with. It was well received. I learned more than I thought and look forward to making myself better and passing this knowledge along to others. Thank you for an excellent weekend.


Comment #149 - Posted by: Tony K. at December 3, 2012 10:19 AM

4 rounds + eight dips, 10 jumps, 8 lunges

Ironically, lunges got easier.
First round was not pretty.

2nd WOD


Comment #150 - Posted by: SalWalker at December 3, 2012 10:19 AM

7 rounds + 8 ring dips + 10 box + 2 overhead lunges

Comment #151 - Posted by: Claudio at December 3, 2012 10:24 AM

5 rounds + 8 ring dips and 4 box jumps

The OHWL's got really hard really quick.

Comment #152 - Posted by: Bill M. m/48/5'3"/135 at December 3, 2012 10:24 AM

5 rds. even
Bench 5 x 10 - 130

Comment #153 - Posted by: SB at December 3, 2012 10:28 AM

5 rounds + 10 box jumps

Comment #154 - Posted by: gb 45/m/71"/185# at December 3, 2012 10:35 AM


As rx'd

9 rnds + 8 ring dips + 7 box jumps

Felt really good today and was unbroken throughout. Shoulders are sore now though...

Comment #155 - Posted by: Roly at December 3, 2012 10:44 AM


Dips on bars.
30kg overhead lunge steps

5 rounds + 5 reps.

Comment #156 - Posted by: Jose-Luis Morales at December 3, 2012 10:47 AM

Thanks to the CrossFit Morristown Staff I really feel like I learned so much and will be a better athlete and ultimately a better coach with the knowledge I gained from this weekend! Thank you Miranda, Jenn, Kerrianne, Joey, Keith and Blanco for everything!

Comment #157 - Posted by: Kristen at December 3, 2012 10:48 AM

6 rounds plus 8 dips

Comment #158 - Posted by: JTJ M/28/160 at December 3, 2012 10:52 AM


3 Rounds completed

Not RX'd
Dips: Full ROM on bars (not rings)
Lunges: With 45 lb dumbbells not barbell

No excuses, gotta just work even harder, especially on cardio...

Comment #159 - Posted by: Gregle415 at December 3, 2012 10:55 AM

Thought the comments section was available to post loads completed for the wod and compare? Haven't seen any yet!!!

Comment #160 - Posted by: BT at December 3, 2012 11:07 AM

as rx'd 5 rounds.

Comment #161 - Posted by: scott albright at December 3, 2012 11:12 AM


5 rounds plus 6 dips

No rings so standard dips and lunges scaled to 65lb

Comment #162 - Posted by: chene at December 3, 2012 11:22 AM

#104, it sounds like you are not keeping you midline stabilization. That is key. When people go arms over head they tend to hyperextend their backs. Keep your head and back and hips all neutral. Try doing them in front of a camera and playing it back

Comment #163 - Posted by: Shaun at December 3, 2012 11:23 AM


Subbed hand-release pushups for ring dips because I don't have rings; everything else Rx'd

5 rounds + 5 box jumps

Comment #164 - Posted by: Alex at December 3, 2012 11:26 AM

5 rounds, subbed ring dips for 12 bench dips. 70 lbs. for lunges.

Anyone have good advice for keeping my arms straight overhead with overhead lunges, squats, etc.? Clearly this is a strength issue but I'm more concerned about fundamentals and form.

Comment #165 - Posted by: Brad at December 3, 2012 11:27 AM

I did hard bench session yesterday for my "rest day", so i subbed pull-ups for dips. I used 50lb for overhead. Could have and should have done a bit more, just getting started with this snd unsure where to start.

I did 7 rounds, plus 8a pull-ups and 320 box jumps

Comment #166 - Posted by: scrappy at December 3, 2012 11:28 AM

6 rounds

Comment #167 - Posted by: Fred 38/176/75 at December 3, 2012 11:36 AM

#161, if you feel it is a strength issue you are using too much weight. You need to keep active shoulders. Keep shoulders tight and keep those arms long. When you look at yourself the bar and your arms should look like a triangle.

Comment #168 - Posted by: Shaunbask at December 3, 2012 11:39 AM

Complete as many rounds as possible in 10 minutes of:
8 dips
10 Step-ups, 24" box
95 pound Sled Drag 12 steps FWD/BKWD
5 rounds
Have to work out smart, my progress is good
8 months post-op TKA

Comment #169 - Posted by: Pete In Sun City at December 3, 2012 11:56 AM

Level 1 Cert at CrossFit Twente was brillant. When Joe said that the seminar staff was the best CrossFit has to offer, that wasn't a lie - not even exaggerated! Big thanks to Joe, Nolan, Denise, Steve, Simon, Federico and Natalie!! If you'd excuse me now, I have to pursue virtuosity :)!

Comment #170 - Posted by: Stephan at December 3, 2012 12:19 PM

As rx'd, 8 rounds + 10 box jumps.

Fun WOD. Tried to pace it, but also not rest too long between movements. Started breaking ring dips in round 4. OH walking lunge started to make the legs a little tired. Was able to keep a pretty good pace throughout - 4 rounds at 7:00, but didn't start round 5 until 7:30. Did this outside - hard to believe this is December, I was shirtless and sweating pretty good in our 77-degree weather.

Comment #171 - Posted by: Mel 39/m/5'10"/175 at December 3, 2012 12:25 PM

M/30/68"/135 lbs

scaled to 65 lbs
used dip bars because no rings

7 rounds + 8 dips + 10 box jumps

Comment #172 - Posted by: Stick-Man at December 3, 2012 12:27 PM

Level 1 cert at CrossFit Nashville was unbelievable! The seminar staff was awesome. Literally one of the best weekends I have ever had!

Comment #173 - Posted by: Aaron Clark at December 3, 2012 12:36 PM

Only had time for 10 min with a 20 min jump rope warmup.

5 rds rxd for 1st two and 135 barbell squats

Comment #174 - Posted by: Nick at December 3, 2012 12:42 PM

Thanks, #163. That makes sense.

Comment #175 - Posted by: Brad at December 3, 2012 12:43 PM


Scaled to 25 lbs.

7 rounds + 2 dips.

Will go much heavier next time.
Semeper Fi.

Comment #176 - Posted by: MajorDad at December 3, 2012 12:53 PM

7 round
sub 75# bar

Comment #177 - Posted by: bert at December 3, 2012 12:53 PM

Good solid WOD. Lunges were hard. Heavier than anything else I've ever done. 7 rounds + 8 ring-dips + 1 box-jump RX'd :D

Comment #178 - Posted by: Jason H. 23/M/5'8"/147lbs at December 3, 2012 12:59 PM

Had a amazing weekend at Crossfit Nashville with Highly skilled and Knowledgeable athletes as well as a great bunch of classmates. I left with a lot of useful information to continue to build and expand the crossfit community. I love crossfit and everything it stands for. Thanks a lot Camille, Matt, Dave, Matt and Eric. Thanks to Preston for letting us take up his gym space:-)

Comment #179 - Posted by: Amanda Malone at December 3, 2012 1:07 PM

Had a amazing weekend at Crossfit Nashville with Highly skilled and Knowledgeable athletes as well as a great bunch of classmates. I left with a lot of useful information to continue to build and expand the crossfit community. I love crossfit and everything it stands for. Thanks a lot Camille, Matt, Dave,Matt and Eric. Also to Preston for letting us take up his Box for the weekend.

Comment #180 - Posted by: Amanda Malone at December 3, 2012 1:08 PM

8+9 lunges

Comment #181 - Posted by: mlt at December 3, 2012 1:18 PM

As rx'd 5 rounds+8dips+3 box jumps. Whew the 95# overhead walking lunges were killer. But a fun WOD nonetheless. M/37/190

Comment #182 - Posted by: Antoinne at December 3, 2012 1:20 PM

6 rds RX except for box jumps at 30" tailgate jumps. Lunges in the sand driveway=skinned knees. A tough one for sure. M/31/6'6"/200#

Comment #183 - Posted by: Duffman at December 3, 2012 1:27 PM

6rds 8ring dips 10 box jumps 3 lunges

Comment #184 - Posted by: demetrius at December 3, 2012 1:48 PM

the nashville level 1 cert course was awesome!! eric was the best cruise director ever. thanks to eric, dave, matt l., matt c. and camille for all the coaching.

Comment #185 - Posted by: lance brock at December 3, 2012 2:06 PM

As Rx

7 rounds + 7 ring dips

M/168#/6'/38 yrs

Comment #186 - Posted by: britishfireman1 at December 3, 2012 2:13 PM

M/28yo/5'8"/190 lbs

4 rounds + 8 dips + 10 box jumps

Comment #187 - Posted by: Drew S. at December 3, 2012 2:23 PM

15 min AMRAP:
- 8 dips (on bars)
- 10 24" box jumps
- 18 steps 45# plate overhead lunges

8 rounds + 8 dips

On a side note: I found my best use of the machines in my gym since I started CF'ing -- move the pin down the weight stack of the closest weight machine to track rounds during amrap WODs

Comment #188 - Posted by: caleb (M/36/6'0"/180) at December 3, 2012 2:27 PM


7 rounds as rx'd

Comment #189 - Posted by: LMM at December 3, 2012 2:31 PM

As Rx'd
7 rounds 6 dips

Comment #190 - Posted by: Cody at December 3, 2012 2:45 PM

as rx'd 7 rounds and 1 box jump

had 15 steps stairs between box jumps and OHL and back to the rings, it slowed a bit and damn my quads are burning now.

Comment #191 - Posted by: matteo/29/6'/200 at December 3, 2012 3:07 PM

as rx'd 5 rounds 8 dips
for form

Comment #192 - Posted by: Ryan Richard at December 3, 2012 3:20 PM

5 rounds
+8 dips
+1 box jump

Comment #193 - Posted by: Andres at December 3, 2012 3:22 PM


RXd, 9 rounds + dips and box jumps

Comment #194 - Posted by: Jon Craig at December 3, 2012 3:28 PM

2 overhead lunge steps short of 6 rounds, RX


Comment #195 - Posted by: Mazzone, Chantilly at December 3, 2012 3:47 PM

As RXd:
RD: x8
BJ: 24" x10
OHL: 95lb x12steps

15 min: 4 rounds + 8RD + 10BJ.
OHL were pretty sketchy.

Comment #196 - Posted by: Harpo m/45/5'7"/145 at December 3, 2012 3:52 PM


7 rounds + 4 dips rx

Comment #197 - Posted by: Odysseus at December 3, 2012 3:53 PM


Comment #198 - Posted by: GREG G at December 3, 2012 3:58 PM

7 Rounds. Wooooofty! Good WOD.

Comment #199 - Posted by: Cameron Brooks at December 3, 2012 4:15 PM

M/ 41yo/6'/235
4 rds plus 6 lunges. Fighting a cold the last couple days sucks.

Comment #200 - Posted by: darrinplank at December 3, 2012 4:22 PM

M/32/5'8"/176 - CrossFit Leblon - Rio de Janeiro

4 rounds + 5 OH lunges

OH lunges: 65 lbs

Comment #201 - Posted by: Andrei Britto at December 3, 2012 4:26 PM

subbed bar dips and 85lb for lunges

7rounds at 15 mins (did 2 more rounds in another 4:45)

could have done more rounds but the gym was PACKED

Comment #202 - Posted by: Saam at December 3, 2012 4:28 PM


RX'd, 4 rounds+ 8 ring dips+ 10 box jumps+ 8 lunges
(65 lb overhead lunges)

Comment #203 - Posted by: Dabney at December 3, 2012 4:38 PM


8 rounds + 8 ring dips

Instead of barbell(which would not work in my small garage) I held two 45# plates overhead for two rounds. It was too unstable and felt unsafe, so just did one 45# plate for the next 6 rounds. I honestly feel like it wasn't much of a scale down, even with it being less weight. Ass kicker!

Comment #204 - Posted by: SeanP at December 3, 2012 4:39 PM

RX'd 7 + 16 (7 rounds + 8 ring dips + 8 box jumps) I almost ate it on my 1st walking lunge...My body wasn't ready for the balance challenge. Great wod! I'm laying in a puddle of my sweat on the garage floor :)


Comment #205 - Posted by: Lindsey Sine at December 3, 2012 4:39 PM

M/31/6'1"/196 - CrossFit Leblon - Rio de Janeiro

4 rounds + 8 dips

OH lunges: 65 lbs

Comment #206 - Posted by: Pablo Sanches at December 3, 2012 4:50 PM

As rx'd: 5 rounds + 2 overhead walking lunges

Comment #207 - Posted by: Ronnieboy at December 3, 2012 4:52 PM

2012-12-03: 8rnds+5+10. Sub 1 mu/5 dips, 45#.

Comment #208 - Posted by: gs at December 3, 2012 5:01 PM

M/32/5'8"/176 - CrossFit Leblon - Rio de Janeiro

4 rounds + 5 OH lunges

OH lunges: 65 lbs

Comment #209 - Posted by: Andrei Britto at December 3, 2012 5:05 PM

M/32/5'8"/176 - CrossFit Leblon - Rio de Janeiro

4 rounds + 5 OH lunges

OH lunges: 65 lbs

Comment #210 - Posted by: Andrei BR at December 3, 2012 5:06 PM

M/32/5'8"/176 - CrossFit Leblon - Rio de Janeiro

4 rounds + 5 OH lunges

OH lunges: 65 lbs

Comment #211 - Posted by: Andrei BR at December 3, 2012 5:07 PM

7+1. Only used 45lb bar for OH lunges due to still sore hand.

Comment #212 - Posted by: ScottMacArthur at December 3, 2012 5:09 PM

As Rx

7 rounds + 7 ring dips

M/168#/6'/38 yrs

Comment #213 - Posted by: britishfireman1 at December 3, 2012 5:15 PM

4 rounds plus 8RD & 10BJ
OHL at 65lbs

Comment #214 - Posted by: James at December 3, 2012 5:19 PM

6 rounds

Comment #215 - Posted by: scfd1_9607 at December 3, 2012 5:19 PM

6 rounds. Had to have assistance on dips

Comment #216 - Posted by: Todd walters at December 3, 2012 5:21 PM

8 + 1 lunge

Comment #217 - Posted by: Edwards M/16/5'11/175 at December 3, 2012 5:24 PM


5 Rounds + 11 reps

Banded ring dips, 20" box

Comment #218 - Posted by: Sisyphus at December 3, 2012 5:24 PM

I attended the Coaches prep course at Hyperfit this weekend. Chris, E.C. and Nicole were great instructors. This course allowed me to get some great feedback on how I've been utilizing what I learned from the level 1 certification and how I've applied it over the last couple of years. All of the coaches did a great Job it was totally worth the time and money. I highly recommend this certification to anyone who truly wants to take their coaching to the next level. Thanks again Chris, E.C. and Nicole!

Comment #219 - Posted by: Thomas (Blake) Evans at December 3, 2012 5:26 PM

As rx'd 8 rounds +8 ring dips & 7 box jumps.

Comment #220 - Posted by: Kurt M/39/185 at December 3, 2012 5:26 PM

nice shirt matt bysted where did you get that ??

Comment #221 - Posted by: john carter at December 3, 2012 5:34 PM

Oh how I miss crossfit. Almost 3 weeks of bronchitis\flu=4 wods in 20 days. Feeling very unswoll. Also it's 7:45 and tomorrow's WOD isn't up?

Comment #222 - Posted by: Blake at December 3, 2012 5:45 PM

Scaled to 74#(33.5kgs) barbell

Complete as many rounds as possible in 15 minutes of:
8 Bar dips
10 Box jumps, 18" box
74 pound barbell Overhead walking lunge, 12 steps

4Rds + 8dips + 10box jumps + 4 overhead walking lunge

Comment #223 - Posted by: Saganamooo at December 3, 2012 5:45 PM

Scaled to 74#(33.5kgs) barbell

Complete as many rounds as possible in 15 minutes of:
8 Bar dips
10 Box jumps, 18" box
74 pound barbell Overhead walking lunge, 12 steps

4Rds + 8dips + 10box jumps + 4 overhead walking lunge

Comment #224 - Posted by: Saganamooo at December 3, 2012 5:46 PM

stuck in fi1ter still i guess.

8 rounds + 10 box jumps, as rx'd

Comment #225 - Posted by: Mel/39m/5'10"/175 at December 3, 2012 5:49 PM


First Crossfit WOD ever.
scaled down a bit: 45lb bar only for lunges, used dip bars as I'm not comfortable doing high rep ring dips yet.. just got rings yesterday =]

5 rds + 8 dips + 10 box jumps + 8 overhead lunges

great first day. loving my new Rogue plyo box. you guys are inspiring. keep up the good work!

Comment #226 - Posted by: josef at December 3, 2012 5:53 PM

As recommended with full range of motion and games standards.

7 Rounds + 9 box jumps

I would love to see that in a competition setting. Great workout.

Comment #227 - Posted by: Jacob at December 3, 2012 5:56 PM



Comment #228 - Posted by: Giuseppe at December 3, 2012 6:01 PM


6 Rnds

Comment #229 - Posted by: Giuseppe at December 3, 2012 6:02 PM


Scaled for Quadricep Injury:
15 min AMRAP of:

8 Ring dips
10 tuck jumps
12 burpees

7 rounds completed.

Anybody got any remedies for a quadricep strain? its been about 2 weeks but it keeps reoccuring. Not too much pain, just enough to notice.

Comment #230 - Posted by: Aldo Villasenor at December 3, 2012 6:25 PM

6 ring dips, 8 box jumps, 10-step 45lb bar lunges = 6 rds. 1k run wu 5:02. first wod in a week and a half. and felt it.

Comment #231 - Posted by: kevin o at December 3, 2012 6:31 PM

explains how much i loved my weekend at Crossfit Country with Mike G, Jenni, Bobbi, JMac, Austin, and Andy "HELL YEA!'" what a shit ton of knowledge and fun i had with the HQ coaches!

Thank you guys so much!

Comment #232 - Posted by: Tyanne at December 3, 2012 6:38 PM

7 rounds, used least assistance possible on dips

Comment #233 - Posted by: T. Harbin at December 3, 2012 6:52 PM

GIAN FILIPPO - from Crossfit Leblon, Rio de Janeiro, BRAZIL

M/29/5`8"/159 lbs

5 rounds

OH lunges: 45 lbs

Comment #234 - Posted by: GIAN FILIPPO at December 3, 2012 6:55 PM

6 rounds + 8 ring dips (OHs at 55lb)

Comment #235 - Posted by: abh f/27/5'5/130 at December 3, 2012 6:57 PM

7rnds+ ring dips and 24in box jumps
had to walk about 40 ft to the backyard for the lunges

Comment #236 - Posted by: Anonymous at December 3, 2012 6:58 PM

CROSSFIT NASHVILLE LEVEL 1... One word sums it up... Amazing.. New found hero - Dave Lipson - thanks Crossfit.. awesome awesome coach love the knowledge and style of coaching... also a savage beast. Not to mention walking through the doors day 1 to see matt chan and camille leblanc-bazinet pretty much painted the picture for how the weekend would turn out. Matt Lodin also another great coach with an awesome story!! always positive and uplifting! And of course... Eric a great spokesman for Crossfit, great sense of humor, and real, understands the big picture, and really helped bring everything together for me! Highly recommended to anyone that wants to be a great coach and help people to reach their fitness goals...

p.s. thanks preston.

Comment #237 - Posted by: Nick Eno at December 3, 2012 7:08 PM

thanks Eric, Brett, Kevin!!

Comment #238 - Posted by: hyoungwoo kim at December 3, 2012 7:10 PM

6 rounds as Rx'd

Comment #239 - Posted by: Jake Walker, 17 years old at December 3, 2012 7:11 PM

Thank you to every at Rouge for an awesome weekend of showing how much I don't know, a PR for Fran and my new stolen coaching tips. The level 1 course was outstanding.

Comment #240 - Posted by: Rob S at December 3, 2012 7:13 PM


8 rounds + 8 ring dips + 10 box jumps as rx'd in the pm.

This am I did the "capacity test":

97 cal on rower in four min. Rest 1 min.
37 pull-ups in three min (can't kip). Rest 1 min.
27 body weight back squats in two min. Rest 1 min.
17 shoulder to overhead 135# in one min.

178 total reps.

Comment #241 - Posted by: Spencer at December 3, 2012 7:14 PM


8 rounds + 8 ring dips + 10 box jumps as rx'd in the pm.

In the am I did the "capacity test":

97 cal on the rower in 4 min. Rest 1 min.
37 pullups in three min (can't kip). Rest 1 min.
27 body weight back squats in two min. Rest 1 min.
17 shoulder to overhead @ 135# in one min.

178 total reps.

Comment #242 - Posted by: Spencer at December 3, 2012 7:16 PM

5+dips+box jumps

Comment #243 - Posted by: holmes11b at December 3, 2012 7:24 PM

5 rounds + 3 dips

Comment #244 - Posted by: Sinal M/33/5'9"/210 at December 3, 2012 7:40 PM

First WOD ever with my girlfriend Dolena!

I scaled her weight down a bit and we used dip bars instead of rings because we simply didn't have em.

Dolena Matthews

5 rounds even
*45 lbs bar

Benjamin Charbonneau
9 rounds even

Took me 2:30 minutes to complete last rep, goal is 10 next time!

Comment #245 - Posted by: Benjamin Charbonneau at December 3, 2012 7:40 PM

6rds +8 dips +10 BJ +2 Lunges

overheads got heavy, quick.

Comment #246 - Posted by: micah at December 3, 2012 7:48 PM

in-season: 30 sec on, 30 sec off for 8 minutes
push-ups instead of ring dips and modified unless otherwise noted
box jumps to varied height

Ryan 5 + 8 (as rx'd with ring dips instead of push-ups)
Ricky 3 + 8 + 10 (35) in-season
Jason 4 + 1 (65) in-season
Aaron 6 + 8 + 5 (unweighted)
Connor 5 + 8 + 10 + 7 (35)
Alison 6 + 8 + 10 + 2 (45)
Amy 5 + 1 (35)
Bubs 6 + 8 + 10 + 9 (55)
Katie 3 + 8 + 5 (15) in-season
Lil Kim 3 + 8 + 5 (15) in-season
Coach Kim 8 + 8 + 7 (65/reg/mod push-ups)
Mr. Murley 6 + 8 (65# front squats)
Kyle 7 (25# plate)
Wendy 5 + 1 (15#)
Pam 5 + 8 + 10 (15#)
Pudge 6 + 8 + 10 (25#)
Mr. Kadawaki 5 + 8 + 10 (25#/reg push-ups)
Mr. Carey 6 + 8 (45#)
Mrs. Carey 7 + 8 + 4 (25#)
Mrs. Pip 8 + 8 (25#)
Sim 6 + 8 + 10 + 2 (45#)
Jamie 7 + 5 (25#/reg push-ups)

Comment #247 - Posted by: BFCC at December 3, 2012 7:52 PM

5 rounds
45# OH's for one round, then dropped down to 30# for last 4 rounds.
20"box jumps

Comment #248 - Posted by: Stephanie at December 3, 2012 8:05 PM

7 rounds + 4 dips

Comment #249 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 3, 2012 8:25 PM

I had a fantastic time taking the level one seminar at CrossFit Strong! Thanks to all of the Seminar Staff and all of my Level One classmates for all the help and encouragement.

Comment #250 - Posted by: Kirk at December 3, 2012 8:29 PM

6 rounds + 10 Box Jumps

Comment #251 - Posted by: JakeK 4153' above sea level at December 3, 2012 8:30 PM


7 rounds

Regular dips, 35# lunges

Comment #252 - Posted by: Chelsey at December 3, 2012 9:07 PM

9 full rounds & 8 dips, 10 box jumps (using 66lbs, 33kg)
knees now suffering badly!
Tom Hill - 11 full rounds, oh to be 21 again, great effort!

Comment #253 - Posted by: jtotch at December 4, 2012 12:21 AM

level 1 trainer course at rev x was brilliant, big thanks to stacy dan doug and kimo, you guys are amazing and I learned so much, hope to see yas again in future crossfit travels. thanks guys.

Comment #254 - Posted by: aaron at December 4, 2012 1:17 AM

Congratulations to Sheila and Carol !!!! You lucky dogs you!!!

Comment #255 - Posted by: Darin Bertelle at December 4, 2012 1:57 AM

I have been doing the other workouts but did not post because of the results. Got 4 rounds

Comment #256 - Posted by: Jason Peter at December 4, 2012 4:11 AM

M/33/5'6"/156 - CrossFit Leblon - Rio de Janeiro
6 rounds
OH lunges: 65 lbs

Comment #257 - Posted by: Ricardo Prema at December 4, 2012 5:36 AM

11 full rounds plus 8 ring dips

Comment #258 - Posted by: Michael Rose at December 4, 2012 5:53 AM

Cale 7+10m (banded ring dips, 65# combination of overhead and on back for lunges)

Rod 6m (combination of ring dips and banded ring dips, 65# on back for lunges)

Molly 6+10m (negatives for progression for ring dips and pvc pipe overhead for lunges)

Kelley 5+24m (used progression from video of band on hips and liked it since i could kip, 55# overhead for lunges)

Comment #259 - Posted by: Kelley F/47/5'3"/132 at December 4, 2012 5:53 AM

awesome workout reall tricep and shoulder killer, completed 7 rounds in 15mins after doing my cardio

Comment #260 - Posted by: jason at December 4, 2012 6:11 AM

8 rounds 3 OH walking lunges

Ring dips for normal dips (no rings in the gym)
20kg barbell

Comment #261 - Posted by: Zayed at December 4, 2012 6:22 AM

6 rounds even

box jumps and burpees are my nemesis. boxes got easier--guess the lunges stretched out my hip muscles.

Comment #262 - Posted by: mtvet at December 4, 2012 7:18 AM

Am I the only one who gets the most ridiculous looks at the.gym when I do stuff like overhead walking lunges . 6 round as rx 95 lbs was a little light next time ill use 135

Comment #263 - Posted by: mike dominick at December 4, 2012 7:27 AM

5 rounds 4 ring dips


Comment #264 - Posted by: Logan S at December 4, 2012 8:30 AM

walking lunges slayed me. Did 6 rds. 11 lunges

male 24yrs/5'9/203lbs

Comment #265 - Posted by: lopezba at December 4, 2012 9:46 AM

Crossfit Leblon - Rio de Janeiro - Brasil
6 rounds + Ring Dips
OH lunges: 88 lbs

Comment #266 - Posted by: sandro pereira at December 4, 2012 10:04 AM

5 rounds

Comment #267 - Posted by: myles456 at December 4, 2012 10:04 AM

Ended up not going for time. Skipped the box jumps, subbed normal dips for ring dips, and scaled the OHL to 65 lbs. There is too much space in between areas of my gym and I can't move things around to one place to do the WOD.
4 rounds

Comment #268 - Posted by: stemme at December 4, 2012 10:05 AM

Crossfit Leblon - Rio de Janeiro - Brasil
6 rounds + Ring Dips
OH lunges: 88 lbs

Comment #269 - Posted by: SANDRO PEREIRA at December 4, 2012 10:07 AM


6 rounds + 20 (8 dips, 10 jumps, 2 lunges)

Lunges at 65#

(did it right after the 121204 workout)

Comment #270 - Posted by: Guillaume at December 4, 2012 10:42 AM


6 rds plus 6 ring dips

retired army 1SG
clarksville, TN

Comment #271 - Posted by: mark nash at December 4, 2012 10:47 AM

8 rounds, 65# OHL.

Comment #272 - Posted by: Craig Pulsipher at December 4, 2012 10:55 AM

7 rounds + 8 RD, 10 BJ, 2 lunges

Comment #273 - Posted by: Jetté 43/M/5'11"/175 at December 4, 2012 11:37 AM

Sydney level 1 trainers course. A big cheers to Danny, Stef, Doug and Kimo and the Rev X crew.

Comment #274 - Posted by: Gabriel at December 4, 2012 12:51 PM

As Rx'd

6 rounds 21 reps

Comment #275 - Posted by: Adam/M/27/160 at December 4, 2012 2:01 PM


as rx'd - 7rds

Comment #276 - Posted by: Casey Ray at December 4, 2012 2:10 PM


7 Rds + 8/10

Comment #277 - Posted by: Ben S at December 4, 2012 3:32 PM

2 rounds: 65lbs OH Lunge
4 rounds + 8 ring dips: pvc OH Lunge

Comment #278 - Posted by: Montana03 at December 4, 2012 3:36 PM

Excellent course at Crossfit Santa Fe Mexico, i loved my coaches, thanks to Cherie, Adriana, Lance, Casey, Dave and Ricardo, it was all that a expect and more, hope to see you again guys, you´re a great team.

Comment #279 - Posted by: Mariana Orozco at December 4, 2012 3:41 PM

can´t download the photo!!!

Comment #280 - Posted by: Mariana Orozco at December 4, 2012 3:42 PM

scaled ohl to 45 #

Comment #281 - Posted by: seaman/student/dad at December 4, 2012 5:10 PM

m58/5'9"/185 #

6 rounds, 45# barbell OHL , wimped out...

Comment #282 - Posted by: m robert weiss at December 4, 2012 5:15 PM

15 Minutes
10 Dips
12 45# Plate Walking Lunge
10 Box Jumps
8 rounds in 14:45

Comment #283 - Posted by: dyagg at December 4, 2012 5:23 PM

Scaled 75lb lunge step rest rx'd
Brock 7 rd +8 dips+10 box jumps
Mike d 7 rds
Seb 7 rds +8 dips+10 box jumps10 lunge steps (grrr, so close)

Comment #284 - Posted by: Sebastian at December 4, 2012 5:51 PM

5 rds + dips
Popped groin/quad last rd of lunges
Should have been 6 rds
11:48 1.5 mi warmup pr

Comment #285 - Posted by: Johnh 44/205 at December 4, 2012 6:27 PM

Crossfit TNT Level 1 was great! Couldn't have asked for a better group of instructors. Great team! Look forward to possibly joining you all in a WOD in the future at another course!

Comment #286 - Posted by: Justin Harris at December 4, 2012 6:29 PM

Dec 4th - did Weston and then did this WOD a couple of hours later


subbed 8 ring dips with 24 bar dips

3 rounds in 15 minutes plus 12 dips

Those overheads really kicked my butt...

Comment #287 - Posted by: E B at December 4, 2012 7:59 PM

Way to go Beijing, China. The first official seminar has been completed on mainland China!! Many thanks go out to CrossFit instructors Katie and Erik who traveled half way around the world for us. Not only did they do an amazing job, but I'm still not sure how they managed to not have jet lag. Hey Katie, I'm waiting to see pictures of your handstand walking on the Great Wall. Kudos also going out to Human in Motion Studio in Beijing for hosting. Now it's time to kick butt China style!

Comment #288 - Posted by: Tammy (aka Chinagirl) at December 5, 2012 2:24 AM

Crossfit Level 1 at Twente Netherlands was cold but anyways awesome! Thanks to Simon, Nolan, Denise, Steve, Federico and Natalie and the whole group for giving so much energy, knowldege, technique, fun and enthuiasm!

Comment #289 - Posted by: Dorothee at December 5, 2012 4:57 AM

5 rounds 8box jumps
1º round 34kg, 2º 32kg 3º4º5º 27kg

Comment #290 - Posted by: lucio1928,M/40/184cm/96kg at December 5, 2012 6:56 AM

7 rounds even as rx'd.

Comment #291 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at December 5, 2012 6:59 AM

5 rounds + dips
Did 2 regular dips for each ring dip
Had the 95# on back during dips instead of overhead

Comment #292 - Posted by: Justin-M/26/5'8"/205 at December 5, 2012 7:57 AM

7 round:
8 ring dips
10 box jumps 39''
12 OH lunges: 100 lbs

Comment #293 - Posted by: mike bowman at December 5, 2012 8:07 AM

subbed dips for max assisted HSPU per rd (4,4,3,1)& 10 pushups.

subbed 2 25 dumbbells for 95lb barbell
24" boxjump


Comment #294 - Posted by: c-los at December 5, 2012 8:37 AM

subbed 65#
4 rounds + 6 dips

Comment #295 - Posted by: Drew m/44/5'10"/165 at December 5, 2012 8:52 AM

36 yrs/ F/ 150

5 rounds w/65lb barbell not 95 (ill get there)

awesome workout couldnt move for a while when I was done but felt great in the end.

Comment #296 - Posted by: MO at December 5, 2012 9:05 AM

Regular dips
Lower box jumps
20 kgs barbell Overhead walking lunge

8 rounds

Comment #297 - Posted by: orkun at December 5, 2012 9:26 AM

7 rds + 8 dips at 75# oh sq

Comment #298 - Posted by: Bells at December 5, 2012 2:49 PM


8 strict ring dips (no kipping to build my shoulder up)
10 box jumps 30" (its all i own)
12 OH wlaking lunges 95#

5, +8 dips, +10 jumps

Yesterdays 20 by 20 took a lot out of me. Leg were killing me when i woke up this morning. I had a very hard time getting my knee all the way to the floor on the lunges.

Comment #299 - Posted by: Robert at December 5, 2012 5:09 PM

bar dips (no rings today). Everything else as rx.

5 rounds + 8 dips + 10 BJ

Comment #300 - Posted by: James M/30/5'7"/155 at December 5, 2012 6:25 PM

9 Rnds + 5 Dips

Stationary OHBB Lunges (no room to walk in garage)


Comment #301 - Posted by: Adrian at December 5, 2012 7:33 PM

65# OH Lunge

Comment #302 - Posted by: Brad/6'4"/205/m/32 at December 6, 2012 7:31 AM

I completed 7 rounds and im a teenager from North Carolina

Comment #303 - Posted by: Dante' Rose at December 6, 2012 7:45 AM

6 rounds

Comment #304 - Posted by: Josh Hawkes at December 6, 2012 9:20 AM

AMRAP 15 minutes: 8 bar-dips, 10 box-jumps, 12 unweighted lunge steps

11 rds. 8 dips, 10 jumps

Comment #305 - Posted by: mas 55/M/150 at December 6, 2012 11:38 AM

9 rounds 1 ring dip @ CFS

Comment #306 - Posted by: Jdisch at December 6, 2012 4:05 PM


6 rds + 8 dips RX'd

did the 20 for 20 yesterday, and (weighted pull ups + fight gone bad) day before. still catching up.

Comment #307 - Posted by: Miles Forks at December 6, 2012 4:32 PM

8 rds plus 8 ring dips plus 10 box jumps plus 2 ring dips

Comment #308 - Posted by: Mik at December 6, 2012 9:04 PM


Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
45kg barbell Overhead squats, 12 reps

5 rounds + 7 Ring dips

Comment #309 - Posted by: ukr17 at December 6, 2012 9:22 PM

subbed 18 lbs. bar.

6 rounds + 5 dips

Comment #310 - Posted by: Manchild at December 7, 2012 5:45 AM


15min AMRAP

8 Ring dips using 2 1/2" bands
10 20" box jumps
12 walking lunges with 95# barbell overhead

5 rounds

Comment #311 - Posted by: nutfam at December 7, 2012 6:36 AM

Wobbly legs after box jumps...Evil WOD Creator!:)
I had to modify little bit, but managed to squeeze 6 sets!

Comment #312 - Posted by: Luminita at December 7, 2012 7:30 AM

5 Rds

Banded ring dips
24" Box
60# OH walking lunges

Comment #313 - Posted by: Boo Boo F/24/5'8/148 at December 7, 2012 8:31 AM

7 rounds

Only 1 set of OHWL unbroken!

My wrists are killin me haha!

Comment #314 - Posted by: Paul Daniel at December 7, 2012 12:48 PM

Rounds - 11 + 2 box jumps
Notes: 65lbs overhead lunge.

Comment #315 - Posted by: AB at December 7, 2012 1:08 PM

6 rounds + 6 ring dips
(75# OH Lunge)

Comment #316 - Posted by: DPL at December 7, 2012 3:37 PM

45 lb walking lunge
7 rds

Comment #317 - Posted by: ecp2 at December 7, 2012 4:58 PM

The vancouver level 1 at cf vancouver was amazing! all the coaches did such a great job and are so knowledgeable. i highly recommend this course to anyone. thanks CF.

Comment #318 - Posted by: Tyron at December 7, 2012 6:03 PM

3 rounds plus about 6 dips

Comment #319 - Posted by: cleveland at December 8, 2012 6:38 AM

5 rounds in 15.14. regular dips.

Comment #320 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at December 8, 2012 2:33 PM

7rds + 6 lunges

Comment #321 - Posted by: peternemr 31/176/5'6" at December 9, 2012 9:23 AM

as rxd @ HCHS

6 rnds + 8 ring dips + 6 box jumps

Comment #322 - Posted by: ferb44 182# at December 10, 2012 6:39 AM

6 Rounds + 3 ring dips - Used 100# for the lunges and jumped onto a weight bench.

Comment #323 - Posted by: Edwin 30/M/68"/168 at December 10, 2012 7:28 AM


normal dips, no rings, the rest as rx'd

9 rds even

Comment #324 - Posted by: Adam Hamm at December 10, 2012 11:53 AM


8 rounds plus 8 dips

normal dips,
24 box and
subbed to 20kg bar(44lb)

Comment #325 - Posted by: Chris Watson at December 10, 2012 2:25 PM

Thanks to all the coaches from Crossfit Hampton Roads. Had so much fun and learned alot from everyone. Always fun getting a PR in Fran 2:26

Comment #326 - Posted by: Kyle Lucena at December 11, 2012 3:41 PM

12 dips-box jump (24")-65# walking lunge

4 rounds + 12 dips

Comment #327 - Posted by: pickle93 (41/6'/185) at December 12, 2012 6:34 AM

As RX'd
7 rounds plus 2 box jumps

Comment #328 - Posted by: Matt Burritt at December 12, 2012 3:14 PM


band-assist ring dips, 20" box, 55#

4 rounds + 7 Overhead walking lunge

Comment #329 - Posted by: mom to five at December 13, 2012 6:46 AM

7 rds + 5 dips

Comment #330 - Posted by: MikeyPaul - m/31/170 at December 13, 2012 7:29 PM

6 rounds + 3 reps
Dips not bad. Good job kipping - bringing knees toward chest on all reps. BJ not bad. Decent rhythm. Good job jumping w/knees out - engaging IT band. Lunges toughest. Done in basement so started at one end 6 steps - drop weight, rest too long, then 6 back other way.

Comment #331 - Posted by: jrm at December 15, 2012 7:29 PM

M/36/180 75# lunge 5rds 18reps lunges suck!

Comment #332 - Posted by: Craig Hicks at December 18, 2012 1:57 PM

Scaled to 75lbs.

5 rounds

Comment #333 - Posted by: Ukkrew at December 20, 2012 11:02 AM

Complete as many rounds as possible in 15 minutes of:
15 Dips
10 Box jumps, 24" box
90 pound EZ-Bar Overhead walking lunge, 12 steps

6 rounds + 15 Dips

Pretty good effort, but I definitely was struggling on those overhead lunges.


Comment #334 - Posted by: Kent at December 21, 2012 11:05 AM

Did dips on treadmill handles. 65# OH Lunges. six rounds and 8 dips, 10 box jumps. Did not want any more of them lunges. A sweat factory workout.

Comment #335 - Posted by: John at January 4, 2013 6:09 AM

4rds+8 dips +4 boxjumps
Dips in the garage, boxjumps and lunges out back.

Comment #336 - Posted by: Doug at August 18, 2013 10:42 AM

reg dips
1st rd of lunge wasn't oh
6rds + 8/10

Comment #337 - Posted by: sr at December 4, 2013 8:37 AM
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