February 10, 2014

Monday 140210

3 rounds for time of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups

Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, Iron Oak CrossFit, Sandia CrossFit, CrossFit Meridian, CrossFit Defined Lincoln Square, CrossFit One, CrossFit NYC, CrossFit Atlanta, CrossFit 3D, CrossFit Nuernberg, CrossFit Officine, CrossFit Singular Box, CrossFit Melbourne, Yokota Air Base Samurai Fitness Center, CrossFit PTY.
CrossFit Competitor's Course: CrossFit Max Effort.
CrossFit Coach's Prep Course: CrossFit Hawaii.
CrossFit Kids Course: CrossFit Brand X.

"Kettlebell Hand Switches" with Jeff Martone - video [ipod] [mov] [HD mov]

Posted by Pukie at February 10, 2014 5:00 PM

Would it be 1 towel pull up per foot climb?

Comment #1 - Posted by: Brent L. at February 9, 2014 5:11 PM

Jeff is a mad dog with a kettlebell. I saw a video where he did somewhere around 280 kettlebell snatches unbroken. And
Jeez what's up with the programing I think I might go back to the variety of my globo gym. Arms on Monday, chest on Wendsday and arms again on Thursday Friday and Saturday. oh, and forearms, calves and neck on Sunday. Repeat indefinetely.

Comment #2 - Posted by: hollyhog at February 9, 2014 5:22 PM

Brent @ 1 - check out this sub.

So lets look at our new sub:

4 Towell Pull Ups (first one jumping)
4 knees to elbows
4 alternating 1 legged squats (2 each leg)

= 1 Rope Climb on a 15 foot rope

From this discussion


Comment #3 - Posted by: Brad h at February 9, 2014 5:38 PM

L1-Trainer Course @ CrossFit Atlanta rocked!I'm not sure if I'm qualified to say what is or what isn't virtuosity, but that has to be what the L1 course staff displayed throughout the weekend. Their esprit de corps and sense of community reminded me of the instructors at the 82nd ABN Division Master Parachutist Course. Humbled and honored just to be around such great Americans both staff and candidates!

Comment #4 - Posted by: John H. at February 9, 2014 6:05 PM

L1 Trainer Course @ Schwartz's CrossFit Melbourne was an excellent affair. I was making notes from the seminar staff in regards to how they presented themselves at each of the lectures/sessions and the few words that repeated themselves were "passion" and "enthusiasm".

Comment #5 - Posted by: Ian M at February 9, 2014 6:30 PM

So frustrated with the programming. I can't believe I have to use my arms and legs and chest and forearms and calves on a daily basis in my life. I wish I could go back to being sedentary, then I wouldn't have to work any body parts because I wouldn't have any needs. Functional elite fitness is so confusing.

Comment #6 - Posted by: Gavin at February 9, 2014 6:41 PM

@Brent, that would work, but remember that you aren't starting from the ground. You are starting from how high you can reach, so maybe 8 pull-ups total.

Comment #7 - Posted by: Gavin at February 9, 2014 6:46 PM

Thanks @gavin. I didn't even think of that.

Comment #8 - Posted by: Brent L. at February 9, 2014 6:52 PM

Sub for ghd sit up anyone please??

Comment #9 - Posted by: Sharon at February 9, 2014 7:29 PM

L1 Trainer Course at Iron Oak CF in Houston was amazing! The seminar staff was extremely knowledgeable. It was a truly humbling experience to listen and learn from them. I can only hope to become as phenomenal at coaching as the are.

Comment #10 - Posted by: Grace L. at February 9, 2014 7:32 PM

L1 Trainer Course @ Iron Oak CF was spectacular. It far exceeded my expectations. The L1 Training Staff displayed extraordinary levels of passion, proficiency, & caring, not only about CF, but life & people in general. It makes me proud to be a small part of the CF community.

Thank you!!

Comment #11 - Posted by: Brian W. at February 9, 2014 7:51 PM

L1 Course at CrossFit Defined in Chicago was spectacular. The whole staff was simply amazing and each one of them taught me so many new things. They exhibited the true culture of CrossFit. I feel so blessed to have been able to learn from them and I will remember this experience forever.

Comment #12 - Posted by: Jayme H. at February 9, 2014 7:52 PM

Thanks for the great weekend team @ Crossfit Melbourne Level 1 trainer seminar!
Definition of fun!

Comment #13 - Posted by: George at February 9, 2014 7:54 PM

Crossfit Atlanta put on a extremely professional show and never lost my attention for a minute. Their time and patience was what impressed me the most. Ive been doing CF for 2 years now and would like to think I'm pretty good but they were still able to structurally break down what I was doing wrong and fix it with complete and utter grace, right on the spot. Thank you Level 1 Trainers, you really made it worth my while. Also, Natasha's a babe.

Comment #14 - Posted by: Travis M. at February 9, 2014 9:09 PM

Crossfit Kids Course in Ramona- Vou escrever em português para tentar explicar melhor o que nenhuma palavra em nenhuma língua poderia explicar.
sensacional, grandioso, completo, perfeito...
Os treinadores fizeram mais que explicar como treinar crianças e adolescentes, mostraram como mudar a realidade não dos EUA, mas do mundo Obeso e inativo.
Cada dia que passa, cada Wod realizado, cada treinamento e ou artigo lido faz com que me apaixone cada vez mais por tudo isto.
Sou professor de educação física há 13 anos e depois de todos estes anos tenho uma nova perspectiva, mais motivação, mais elementos..
Vamos que vamos expandir CrossFit para os 4 cantos do mundo e construir comunidade melhor!
Simplesmente Show!

Comment #15 - Posted by: Rafael Martins at February 9, 2014 9:38 PM

CF CPC in Honolulu ROCKED! Dennis, Jen and Austin did a fantastic job and delivered great instruction and advice. Such an informative and personal/hands on class! Totally Awesome coaching experience!

Comment #16 - Posted by: Michael O'Brien at February 9, 2014 11:37 PM

Course level 1 Milano great experience!!!
Thank you ti everybody
Fabio judo

Comment #17 - Posted by: Fabio at February 9, 2014 11:59 PM

Level one samari snowman seminar was awesome!!
Thanks a ton Eric, Jessie, Michael, Johnny and Jobst for the plethora of information.
Without you guys it would of just been Otoya and Keiko, and I had no idea what they were saying!
But really thanks everyone, you walked me out of that room thinking that Crossfit can save the world!!!

Comment #18 - Posted by: Josh Pettit at February 10, 2014 12:22 AM

All those L-pull ups falling into place now, having to do this legless rope climbs. All will start to unfold.

Comment #19 - Posted by: Paul at February 10, 2014 12:30 AM

All those L-pull ups falling into place now, having to do this legless rope climbs. All will start to unfold.

Comment #20 - Posted by: Paul at February 10, 2014 12:30 AM

How about another sub for the "legless rope climb thingy?"

Comment #21 - Posted by: Haydo Downunder at February 10, 2014 1:20 AM

L1 trainer course @ Melbourne was amazing !! Can't hank the coaches enough. The spirit , the engagement and motivation were fantastic. Thanks Danny , Stacey, drum , lily and all the all the trainers

Comment #22 - Posted by: Sharon at February 10, 2014 2:23 AM

Crossfit level 1 Melbourne course, loved it... Despite being so hot I that was sweating in my seat. Thanks Danny, Stacey, Lily, Drum and Ed - you were all awesome. I learnt something from each of you, the consistent learning was the enthusiasm for Crossfit and the community it offers.

Comment #23 - Posted by: Tanya S at February 10, 2014 3:02 AM

10:25 (subbed 45 Towel Pull-ups for 3 Legless 15-foot rope ascents, all others rx)

Comment #24 - Posted by: gb 46/m/71"/185# at February 10, 2014 3:03 AM

Had to do some subs today due to a lack of required equipment (No GHD and no rope).

3 rds for time:
115 Lbs Push Press, 21 reps
3 X 6 Rope Grip pull-ups
Butterfly abmat sit-ups, 27 reps

Time: 16:20

Probably a little faster than if I had been able to do it as rx'd. I wish this had come up for Sunday because I actually could have done it and then done most of Sunday's today. Oh well.

Comment #25 - Posted by: NickR at February 10, 2014 3:09 AM

Level 1 Course in Nuernberg was epic *.* Such a great Community, great Box and awesome People there.
Special thx to Steve and his Team! Phil, Drake, Wes, Hamish, Justin and Ramon. Also those whose name I didnt know.
Thx guys for great lessons, tips and sore muscles ;)
Was an awesome Weekend!
cu guys, greetings Alex

Comment #26 - Posted by: Alexandra at February 10, 2014 3:35 AM

L1 course @ CrossFit 3d Manchester was top quality, with brilliant lectures, coaching and great box! Had a wicked weekend!!! Thanks everyone involved, Nick

Comment #27 - Posted by: Nick at February 10, 2014 3:44 AM



3 rounds for time of:
30 pound Dumbbell Push press, 21 reps
27 Towell pull-ups
27 "GHD" Sit-ups (on bench)


Didn't like it at all. Pull-ups really slowed me down and couldn't keep it intense enough to make it fun.

Comment #28 - Posted by: porffenton at February 10, 2014 3:48 AM


95# after 31

Comment #29 - Posted by: Ramsey at February 10, 2014 3:59 AM

95# aftee 31

Comment #30 - Posted by: Ramsey at February 10, 2014 4:00 AM

11:03 subbed towel pull ups and regular sit ups

Comment #31 - Posted by: Tyler Scott at February 10, 2014 4:10 AM

25 lb body bar
Pull ups
Sit ups

Comment #32 - Posted by: gf at February 10, 2014 4:11 AM

3 rounds
35kg push press x 21
27 towel pull ups
27 ghd sit ups


Comment #33 - Posted by: JulieZA at February 10, 2014 4:16 AM

Danke! Kiitos! Obrigada! ¡Muchas gracias! Thanks a lot for the Level 1 trainer course held in Madrid, Spain. I didn't like that it was so cold in the box, but everything else was great (well, maybe not my test results :p). See you around. :)

Comment #34 - Posted by: Cristina MJ at February 10, 2014 4:19 AM

GHDs on 24" box w/ feet hooked, two-hand touch to floor

Three rounds:
21 Push Press, 80#
27 Towel L Pull-ups
27 GHD Sit-ups


Comment #35 - Posted by: Joe Northside m/35/70"/195 at February 10, 2014 4:24 AM

Thank you to the staff who taught at CrossFit Atlanta and all who attended. I learned so much from all of you. The course was extremely motivational and inspirational. Looking forward to training with you all in the near future.

Comment #36 - Posted by: David Dees at February 10, 2014 4:29 AM

Back squats, snatch-technique och practice DUs (feels like I never will learn DUs...) on the agenda today beside this WOD.

No rope, so I sub:ed with Brad H:s example (comment #3). Push press and GHD rxd.

19-20 minutes (forgot to start the watch)

GHD:s were a lot harder today, had to break them up from the second round. The towel-pull ups didn´t take much effort at the suggested small amount of reps, so I went for max rep from the second round and also added some "L-hanging" instead of pistols since I need to practice anything with an "L" and this was a legless rope climb.

Comment #37 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at February 10, 2014 4:29 AM

I thoroughly enjoyed the L1 Trainer course at Crossfit Atlanta this weekend. Nicole did an excellent job of communicating the goals of the course and keeping things on track. The trainers were very knowledgable and all had a great attitude. I was very impressed by the professionalism of each and every trainer. The Crossfit Staff is top notch. This course was executed to near perfection - can't say perfection in Crossfit, right? - so I will just say as perfect as humanly possible. Thanks for making a wonderful atmosphere to learn in and allowing the participants to enjoy themselves while accomplishing an exciting new skill.

Comment #38 - Posted by: Carly Thomas at February 10, 2014 4:53 AM

Another forearm burner!

6 x 2 snatch @ 52.5kg :60s

3 rounds for time of:
Push press @ 52.5kg for 21 reps
3 x 4 towel pull ups
3 x 4 knees to elbow
3 x 4 alternate pistols
27 overhead plate sit ups @ 20kg

5 x 500 m row 1:1

Comment #39 - Posted by: Banners m/30/72kg at February 10, 2014 5:06 AM

L1 Training at IronOak Houston was simply the most amazing experience I've had in my short 6 months of crossfit. The staff blew me away not only with their knowledge but their compassion. I am now motivated to learn as much as possible in the hopes that one day I can inspire someone as they have inspired me.

Thanks L1 staff for the wonderful experience!!!

Comment #40 - Posted by: Eric M at February 10, 2014 5:15 AM

I had a blast at the CrossFit Level 1 Certificatoin at Iron Oak CrossFit this weekend. It was an amazing, humbling, and awe inspring event. It was so neat to learn from such great coaches and athletes. It was really cool to get back to the foundations and be given the tools to apply the correct movement patterns to my own fitness and to others! Thanks Cherie, Chris, Matt, Abi and Dave!

Comment #41 - Posted by: Jordan Meyer at February 10, 2014 5:29 AM

@Joe N, great time. That's the sub that I'll be doing as well.
@gb #22, wow, 10 minutes as prescribed. Very well done. You smoked it!

Comment #42 - Posted by: Gavin at February 10, 2014 6:05 AM

88# PP
Towel PU
Sub Sit ups for GHD'S

Great WOD !!!

Comment #43 - Posted by: RW/M50/5'8"/190 at February 10, 2014 6:06 AM

Vorrei semplicemente ringraziarvi.
Sono stati due giorni bellissimi,trascorsi con persone altrettanto belle,davvero un esperienza unica...
"forse solo troppo breve ";
Soprattutto perché sapevo che l'aver avuto come Trainer Jami Tikkanen,
Jon...Federico Biasetti e Marco Ferrari da CrossfitParma è stata semplicemente una grande fortuna ed un' occasione che ho cercato di sfruttare al massimo...
" Davvero grazie per ciò che ci avete trasmesso !"
per ultimo ma certamente non per ordine di importanza, un grande grazie dell'ospitalità e disponibilità del Team di Crossfit Officine - Milano!!!...
Tks Peter.

Comment #44 - Posted by: cristian rollo at February 10, 2014 6:14 AM

Great time with GREAT trainers at Crossfit Meridian! Had the 14th fittest WOMAN in the world showing us amateurs how to hit every movement.. Can't beat that! The knowledge that all the trainers brought to the table was tremendous, such a fun and exciting thing to learn about especially with the trainers in Meridian. Great lectures and breakout groups. Thanks Kurtis, Rory, Michelle, Kevin, and Zag.

Comment #45 - Posted by: Devin W at February 10, 2014 6:18 AM

self scaled, 17:40 12 95 lb PP, 6 rope climb subs (pull to standing and lay back down) and 27 GHD subs

Comment #46 - Posted by: RussA at February 10, 2014 6:22 AM

Level 1 Trainer Course at Iron Oak Crossfit was amazing. The experience far exceeded my expectations and it was thanks to the great seminar staff team. It was great to be coached by such incredible athletes. The best part though, was how much I learned from the staff about caring for people that walk into the gym. Thank you to Cherie, Abi, Dave, Chris, Matt, and Pat for making this weekend such a success!

Comment #47 - Posted by: Rodolfo at February 10, 2014 7:01 AM

12:02 rx'd

Comment #48 - Posted by: Mike B. at February 10, 2014 7:01 AM


tried rope climb - getting better

Comment #49 - Posted by: mike vinson 46/5'8"/215 at February 10, 2014 7:02 AM

Thank you ATL staff! Learned a ton! And met so many amazing people! What a great weekend! Will never forget it!

Comment #50 - Posted by: Andrew Esposito at February 10, 2014 7:07 AM

@D.S. - haven't seen you in a few days, hope you're doing OK

@Gavin - thanks! A brutal (but fun) sub for rope climbs ;)

Starting a rope climb, you will probably reach up and grab the rope at around the 6 ft mark, which means you actually climb about 9 ft on a 15 ft rope. 3 rope climbs with 9 ft of actual travel each = 27 ft per round. Coincidence in a cycle with a repeated 21/27/27 rep scheme? Maybe, maybe not...

Comment #51 - Posted by: Joe Northside m/35/70"/195 at February 10, 2014 7:19 AM


Comment #52 - Posted by: John Stahl at February 10, 2014 7:29 AM

Jeff Martone is a great person to watch and learn from with the KB. I enjoy using the KBs for many movements and they are very different as they are asymetricaly loaded. Other than it looks cool, the main thing I got from the video as to the benefits for trainign switching of the hands was grip strength, core development and just differences to keep it interesting. If there is another real point I'd like to know it. I think training should be functional first and foremost and training this way as a method to keep it fresh and fun is great, but if it's a grea way to train the grip strength, even more important in my mind. thanks.

Comment #53 - Posted by: Anton at February 10, 2014 7:40 AM

Thanks L1 staff at Crossfit Iron Oak for all of y'all's passion for the lifestyle, I could not ask for a better experience or better people to teach me the movements and information. Cannot wait to start applying what I learned into people's movement.
Thanks Cherie, Pat, Matt, Chris, Dave and Abi it was

Comment #54 - Posted by: Logan Collins at February 10, 2014 7:45 AM

Coaches prep was led by some great coaches with a wealth of knowledge. Very professional and taught the principles of the material very well and allowed each coach to get a better understanding of their "holes" specific to their coaching capacity. I walked away from the course a better coach and better understanding some of the true principles of a great CrossFit coach.

Comment #55 - Posted by: Ian at February 10, 2014 7:46 AM

Still traveling at 6000' altitude, so...
WU included HSPU: 7-6-5-5-4 (best HSPU workout so far)

50: Burpees, push-ups, jumping jacks, sit-ups, handstands

3 rounds of 15 dips/15 ring rows, on nautilus machines

140115: 23:50 for Marguarita

In Jan I did 1 burpee/push-up/jumping jack/sit-up/handstand 50 times. This time I did all of one movement before moving on. Lost much of the gymnastic aspects of the workout, but greatly improved my time.

Comment #56 - Posted by: Jim R/51/5'8"/160 at February 10, 2014 7:47 AM

Joe N. -- sometimes even less than 9'. For example, a 6' guy who extends his arms and jumps to grab the rope. In some vids you can see folks who only need 3 or 4 pulls to reach the top.

Comment #57 - Posted by: Bill M. m/49/5'3"/135 at February 10, 2014 7:48 AM

14:54 Rx

Comment #58 - Posted by: James at February 10, 2014 7:48 AM

Legless Rope Climbs, not today fella's..


used legs on Rope
no GHD, sub Ab-Mat

Comment #59 - Posted by: DeepSea at February 10, 2014 7:51 AM

Had my Crossfit Level 1 at Crossfit Iron Oak, It was an amazing experience! I could not ask for better people to teach me the movements and information. Thanks to Cherie, Abi, Pat, Matt, Chris, and Dave for making the experience nothing less than perfect. Preciate it guys!

Comment #60 - Posted by: Logan Collins at February 10, 2014 7:55 AM

Did yesterday's, results there.

Always running behind...

Comment #61 - Posted by: MF 30/M/5'11/172 at February 10, 2014 7:56 AM

Gavin/hollyhog, CF is missing some important functional movements, such as high rep/low weight (12-16 oz) curls. I hope Coach can work those in before next football season starts. My drinking prowess has gone down since starting CF.

Brad h, I think your rep totals are a little high...I'd do 3 of each, but agree that's an excellent sub for rope climbs.

Joe N, that's a great time, doing towel pull-ups. They expose (another of) my weaknesses...grip strength.

Comment #62 - Posted by: Jim R/51/5'8"/160 at February 10, 2014 7:57 AM

6'1''/ 205 lbs/ M/ 24

21-115# Push Press

2 legless rope climbs-15 ft

12 knees to elbows

3 rounds


Comment #63 - Posted by: Keystone at February 10, 2014 7:59 AM

L1 Seminar at CrossFit Meridian was awesome! Kurtis, Rory, Michelle, Zac and Kevin (EEEOOOOO!!!) Were awesome! I have been doing CrossFit for 3 years and there wasn't a minute that went by that I went by that I wasn't learning something. Thank you guys!!

Comment #64 - Posted by: Caleb at February 10, 2014 8:05 AM


Comment #65 - Posted by: BW at February 10, 2014 8:08 AM

CF CPC at CF Hawaii was Awesome! Dennis, Jenn and Austin was full of knowledge and experience. They had great personality and they have taken my coaching to the next level. This course is a reality check! If you think you are a great coach you need to take this course because you have no idea! Thanks guys for your help and all the info in making be a better coach in our community. Much Mahalo!

Comment #66 - Posted by: Ryan Primacio at February 10, 2014 8:39 AM

L1 Trainer Course in Houston.
This course was OFF THE HOOK!!!! I learned and reinforced some previously acquired knowledge that exceeded my expectations!
The Coaches/Facilitators from HQ need a big shout out because they did a super job on all aspects ( schedule, time management, practice, lectures, etc) and emphasized on key information that really stayed with me!!!! Thanks a lot to Iron Oak CF for the facility/hospitality and a huge thanks to: Cherie, Matt, Dave, Abi, Pat and Chris! look forward to many years of CF in my life!

Comment #67 - Posted by: Luis Mario Rodriguez at February 10, 2014 8:39 AM

No ropes, subbed 21 pull-ups
No GHD, subbed Ab mat

21 reps push-press 115#
21 pull-ups
27 Ab mat sit ups

3 rounds


Comment #68 - Posted by: Nate 34/M/5'11"/203 at February 10, 2014 9:10 AM

Ooh rah! Crossfit L1 Trainer course, Crossfit 3d, Manchester UK! Hoofing (Excellent) course, well and professionally instructed, all the coaches were passionate about what they were teaching, I can honestly say it's probably the best coached fitness course I have been on over the years. I would like to thank, Matthew Evan, Karl Steadman, Simon Jones, Danny Watson, Andy Edwards and Martyn Lever, these coaches are certainly a credit to Crossfit and it's community!!!!
Roll on Crossfit!

Comment #69 - Posted by: Daniel Hensbt at February 10, 2014 9:10 AM

Thank you so much for the Level 1 @ Crossfit Officine, Milano.
Like Cristian said previously, we have been very lucky to have such amazing coaches like Jami, Joey (aka Beppiniello!), Fede, Marco, Matteo and of course Peter - great host!
Probably one of the best weekends of my life.
Grazie di tutto ragazzi! Siete grandi!

Comment #70 - Posted by: Daniel at February 10, 2014 9:21 AM


16:50 Rx. Wish I would have had someone else to wod with. Think I probably rested a bit too much.

Comment #71 - Posted by: Scott at February 10, 2014 9:22 AM

Scaled push press to 95#
3 x 21
3 rounds of 3 leg-less rope ascents 15'
No jumping to rope. (by the last ascent it took me 12 hand over hands to reach 15') the first few were nine hand overs.
3 rounds- 27 GHD's two hand touch

Comment #72 - Posted by: ChuckB M/56/5'11"/165 at February 10, 2014 9:30 AM

Made up yesterday's clean/burpee/ghd this morning:

22:42, as Rx'ed

Comment #73 - Posted by: Kevin C. (M/54/5'11"/176) at February 10, 2014 9:56 AM

Level 1 Course in Singular Box

Comment #74 - Posted by: Ming at February 10, 2014 10:06 AM

14:08 with 15 Towel PUs for rope climb.
GHDs were difficult with the modified set up I had...however, it made them harder, so that was fun.

Comment #75 - Posted by: MAGNUS 28/5'8"/155 at February 10, 2014 10:08 AM

Make-up yesterday's PC/Burp/GHD:

19:10 Rx'd


C2/UCanRow2 Cert yesterday in Philly, good time Chad thanks!!

Comment #76 - Posted by: james.patrick [M/51/66"/135]-'06 at February 10, 2014 10:11 AM

Crossfit Level 1 @ Iron Oak CF was an amazing experience! All of the instructors are amazing athletes and trainers. The information I got from this course was invaluable and will serve my future in crossfit very well. Thank you so very much and good luck in all you guys do! P.S. I think Pat's new nickname should be Yukon Cornelius....just sayin. : D

Comment #77 - Posted by: Dawn Olivo : ) at February 10, 2014 10:24 AM

james.patrick- nice time!

Bill M.- you have a great one yesterday too!

Comment #78 - Posted by: Kevin C. (M/54/5'11"/176) at February 10, 2014 10:29 AM

CrossFit Level 1 Trainer cse - CrossFit 3D Manchester. Awesome course guys!!! Great Staff, everything pitched at the right level with awesome phrases to take away.....Dont do that as its snap city baby!

Comment #79 - Posted by: EK at February 10, 2014 10:44 AM


Comment #80 - Posted by: Braden Rubey at February 10, 2014 10:59 AM

Had to miss yesterday, did a chipper that included burpees at home instead. So did a combination today:
3 rnds
21x Power cleans, 95#
5x towel pullups, 16 strict pullups
21 GHD situps

Comment #81 - Posted by: Will [M/42/71"/178] at February 10, 2014 11:02 AM

Crossfit level 1 staff @crossfit sandi was a great learning experience. The staff hands down were great teachers, very encouraging,and fun!!

Comment #82 - Posted by: Pamela B at February 10, 2014 11:20 AM

Crossfit level 1 staff @crossfit sandi was a great learning experience. The staff hands down were great teachers,encouraging,and fun!!

Comment #83 - Posted by: Pamela B at February 10, 2014 11:21 AM

Subbed pull-ups for 60 L-sit holds.


Comment #84 - Posted by: Matt von L (27/m/6'0"/190) at February 10, 2014 11:32 AM

CF Level 1 Trainer course at Yokota AB, Japan was great. Thanks a ton to our staff trainers, Erik, Jessie, Michael, Jonny, Jobst (hope I spelled all names correctly). Some statistics of the place the course was at for that weekend: we got 18 inches(45 cm) of snow in 24 hours, biggest storm in Tokyo area in 78 years which shutdown most of the area including the Air Force base we were at AND STILL 47 dedicated attendees + trainers and interpreters drudges through the snow from and to home to get the very best knowledge only the Trainers from CF Staff can provide. I thank you again for your time given to all of is that weekend

Comment #85 - Posted by: Jason at February 10, 2014 11:36 AM


scaled push press to 94#

subbed GHDs for strict unanchored butterfly abmat SU

Comment #86 - Posted by: Robert - 30/m/5'10"/160# at February 10, 2014 11:36 AM


Push press at 73lbs.
Legless rope climbs.
Surprisingly felt fine on the GHD sit-up for the 3rd day in a row.

Comment #87 - Posted by: Cara at February 10, 2014 11:37 AM

Level 1 Course at Crossfit 3D Manchester was the best!
Awesome coaches and an awesome box! Loved it!

Comment #88 - Posted by: Sarah at February 10, 2014 11:43 AM

Subbed 21 towel pull ups for rope climbs

21 push press 50kg
21 towel pull ups
27 ghd sit ups
28 mins

Comment #89 - Posted by: Jonathan at February 10, 2014 12:21 PM

Sub 10 pull up for each rope assent
Anchor sit up round1&3
Incline sit up round 2
Did after 531 week 2
Not bad for coming off of being sick

Comment #90 - Posted by: Greg at February 10, 2014 12:37 PM

Got no ghd so i had improved one with plates, box jumps, the rack, and a bar.

Got just a 4.2 feet rope, so i did 12 legless ascents.

115# push press


Comment #91 - Posted by: Luis Seceñas at February 10, 2014 12:44 PM

Had such an amazing experience this weekend at CrossFit 3D! Very helpful coaches and beautiful box!

Comment #92 - Posted by: Haydon at February 10, 2014 12:47 PM

Albuquerque Level 1 was great, great instructors and great cross fitters. Although i had no idea the company we were in. "Tosh" Semper Fi brother and god bless you dude!!

Comment #93 - Posted by: John Avila at February 10, 2014 12:52 PM

No GHD and no rope, so had to do subs for 2 of the 3 exercises on this, so almost not worth posting a time:
subbed 9 towel pull-ups for each rope clime (i.e. 27 towel pull-ups per round)
Subbed abmat situps for GHD

Comment #94 - Posted by: mlt at February 10, 2014 12:54 PM

Level 1 course at CrossFit 3D Manchester was an amazing experience!!! Thanks to all the incredible staff and coaches which taught me so much, did their best to make this another success and made it happen. Excellent box! Thank you for this great experience with you guys. One ord says it all. CROSSFIT <3.

Comment #95 - Posted by: Clayton at February 10, 2014 1:01 PM

Thanks to HQ and the seminar Staff for an amazing weekend at the Coach's Prep Coarse at CrossFit Hawaii, Hardass Fitness! Dennis, Jenn and Austin are top notch teachers and even better people. Today I have already utilized the coaching technique and programing styles we learned over the weekend. If you take your coaching and running a BOX seriously go to the Coach's Prep Course. Thanks and Aloha to Coach Greg! Dennis, keep refreshing brother...yada yada

Comment #96 - Posted by: Sam at February 10, 2014 1:02 PM

L1Course @ Iron Oak CF was awesome! Thanks guys for lots of great info, your awesome personalities and ability to deliver with such passion and of course: a kicking in the butt. My massage therapist was putting me back together this morning. :-)
Thank you!

Comment #97 - Posted by: Kristina at February 10, 2014 1:05 PM

Had already done a MetCon before this so I didn't do it three times.

On a 5:00 clock, I did one round of yesterday's WOD, made it in 3:30, rested the remainder of the time then did it again in the same time. I scaled the PC to 85#.

Comment #98 - Posted by: Noah at February 10, 2014 1:10 PM


Rx'd in 16:13

Comment #99 - Posted by: JGCC at February 10, 2014 1:15 PM


3 rounds for time of:
65 pound Push press, 21 reps (should acting up)
3 Legless 15-foot rope ascents (sub robe pull downs, 80lbs)
27 GHD Sit-ups (love these)

warm up with 2000m row

= didn't track time ;-(

Comment #100 - Posted by: david at February 10, 2014 1:20 PM

14:24 rx two hand touch
Rest day here I come!

Comment #101 - Posted by: Kri$ at February 10, 2014 1:27 PM

The Crossfit Kids course at Crossfit Brand X was awesome! I flew from Anchorage, Alaska so I could meet the Martin family and Crossfit Kids trainers. They answered all my questions, and the questions from others with detail and encouragent. The program is incredible in dealing with an entiely different culture of humans, our children. It was empowering to be working with people who share a passion for making our children, parents, teachers, coaches, and caregivers better people! I will be starting a Crossfit Kids program in Anchorage, and feel more inspired and determined to help Alaska's kids create a lifelong love of fitness!

Comment #102 - Posted by: Karen Arnold at February 10, 2014 1:37 PM

43kg Push Press
3 x 10ft (only ) Rope climbs
27 GHD Sit ups


Comment #103 - Posted by: MD/CC F/49/68kg at February 10, 2014 1:51 PM

jesse m/25/206#
3 rounds for time
115# push press 21 reps
seated start 8' legless rope climb 4 sets
27 bosu feet anchored sit ups
time : 19:27
I sampled the leg less seated start rope climbs and i was thinking that they really suck so i tried towel pull ups and determined that they suck more so i opted for an extra set of rope climb to try and hit the same overall distance … i am not sure if i did but it sure did make my hands hurt, glad to be done. i was all mopey and depressed before i started knowing how much it was going to suck. i found it hard to keep the intensity up. rope climbs just aren't quick

Comment #104 - Posted by: Jesse at February 10, 2014 2:02 PM

3 rnds:
21 push press 50 kg
27 pull-ups
27 GHD sit-ups

Comment #105 - Posted by: Fred 39/176/78 at February 10, 2014 2:04 PM

3 rds
27 pp @ 105#
27 towel pull ups
27 ghd sit ups

Comment #106 - Posted by: matt b at February 10, 2014 2:06 PM

Special Shoot out to the entire CrossFit Kids staff at Ramona Brand X. This weekend was amazing and I learned so much more than I did in my L1. Keep up the great work and I can't wait to see what you have in store for the future.

CrossFit Zen
Manhattan Beach, CA

Comment #107 - Posted by: J. Garrett Oliver at February 10, 2014 2:12 PM


*push press @ 40kg, 21Reps*
*Rope Climb as Rx'd*
*decline bench sit ups, 27Reps (No GHD)*
Time: 15:50

Comment #108 - Posted by: Simon Murray at February 10, 2014 2:15 PM



21 reps on all three rounds
No rope so I subbed pull-ups

Great WOD

Comment #109 - Posted by: Shelt52 at February 10, 2014 2:21 PM

3 rnds
21 push press @ 95lbs
14 GHD
7 Strict pull ups


Comment #110 - Posted by: Justin at February 10, 2014 2:26 PM

21 push press (52kg)
21 close grip chin pull up ( no rope :( )
27 GHD sit up

time: 16:08

Comment #111 - Posted by: Eduardo M/22/179/80kg at February 10, 2014 2:26 PM

CrossFit Level1 Training @Officine has been amazing. Thanks to Jami, Joey, Peter, Federico, Marco and all the staff for having such a great time. See you all somewhere.

Comment #112 - Posted by: Alessandro Cremonesi at February 10, 2014 2:34 PM

3 rounds scaled to
85# push press 21 reps
27 rope pull ups knees bent
27 abmat sit ups


Comment #113 - Posted by: Mike Andridge/43/5'8"/175 at February 10, 2014 2:42 PM

Really worn down today. Body is demanding no metcon. Yesterday should have been a rest day but I didn't. Back squat 3x5 @ 185# (+5 over last week) and called it good.

Comment #114 - Posted by: Gavin at February 10, 2014 3:01 PM

A lot of good results today!
Gavin looks like you earned ( as Coach would put it) "a fat rest day!" I like your comment at #6. Funny!

Comment #115 - Posted by: ChuckB M/56/5'11"/165 at February 10, 2014 3:19 PM

I had a great time at my seminar this weekend! I learned so much!

Comment #116 - Posted by: Vernon at February 10, 2014 3:24 PM

rx'd 9:49

Comment #117 - Posted by: jay at February 10, 2014 3:24 PM

21 push press 115#
27 towel pull ups
27 GHD sit ups


Comment #118 - Posted by: Tye at February 10, 2014 3:31 PM

Rope climbs are my nemesis!!!

Comment #119 - Posted by: Josh C at February 10, 2014 3:33 PM

Subbed and scaled.
PP: 95lb x21
PU: (tucked) x15
SU: (GHD-style on ball) x27
3 rounds, 15:28

Comment #120 - Posted by: Harpo m/46/5'7"/145 at February 10, 2014 3:50 PM

21:13 Rx'd

First time doing legless on an actual 15 foot rope. Scary.

Comment #121 - Posted by: buffedout at February 10, 2014 3:59 PM

Thanks everyone. Have been sick as a dog again! Could not bring myself to look at the comments yet. I am so jealous of you guys being able to do the wods! Catch up hopefully tomorrow.
@ the usual suspects thanks

Comment #122 - Posted by: D.S. F 52/5'6/117 at February 10, 2014 4:41 PM


Comment #123 - Posted by: D.S. F 52/5'6/117 at February 10, 2014 4:42 PM

3 round for time
21push press 95#
10towel pull
27ghd sit up


Comment #124 - Posted by: felipe anselmo at February 10, 2014 4:42 PM

3 round for time
21push press 95#
10towel pull
27ghd sit up


Comment #125 - Posted by: felipe anselmo at February 10, 2014 4:44 PM


Comment #126 - Posted by: Pacers at February 10, 2014 4:47 PM

scaled to 95# push-presses and used a 12' rope



Comment #127 - Posted by: mikeyb m/53/178 at February 10, 2014 4:57 PM

@ DS
hope you feel better soon

Comment #128 - Posted by: Mike Andridge/43/5'8"/175 at February 10, 2014 5:02 PM

18:40 as rxd

Comment #129 - Posted by: Sergio at February 10, 2014 5:07 PM



15 push press, 65#
15 strict pull ups
21 GHD sit ups


Comment #130 - Posted by: Adam B. at February 10, 2014 5:10 PM

Crossfit Warmup

Subbed 27 Chest to Bar Pullups for rope ascents


Comment #131 - Posted by: Suds at February 10, 2014 5:11 PM

First PP since surgery and didn't trust my grip on the rope.
21 PP 75lbs
21 pullup
21 GHD situp

Comment #132 - Posted by: ScottMacArthur at February 10, 2014 5:16 PM

Rx'd everything except the 9th rope climb I had to use my feet the last 3 or 4 feet or I might have dropped all the way down.
115 push press 63 reps
8.5 legless rope climbs
81 ghd situps (getting better
14:12 basically rx'd

Comment #133 - Posted by: Logan Southard M/155/19/5'6" at February 10, 2014 5:21 PM

L1 cert @ Iron oak CF Houston, TX-I couldn't of wanted better trainers than Cherie, Dave, Patrick, Abi, Matt, And Chris! Thank yall so very much for everything , you all are what CROSSFIT means and that's what made this weekend a milestone in my life! Thanks again

Comment #134 - Posted by: joe at February 10, 2014 6:07 PM

CPC in Hawaii at CrossFit Hawaii was OUTSTANDING! Jenn, Dennis and Austin were amazing and their personalities made this certification a life changing experience. MAHALO!!!!!!

Comment #135 - Posted by: Amy Suh at February 10, 2014 6:09 PM

Rx'd 20:59

Had to take a phone call while working out so that messed me up.

Subbed rope climb with towel pullups 15. Had to assist on a few.

Suffering from migraine while doing wod. all around tough night. ha.

Comment #136 - Posted by: Brad H m/33/71"/177 at February 10, 2014 6:10 PM

3 rounds for time:

21 push presses 55#
3 legless rope climbs at my gymnastics gym(at least 15 ft)
27 GHD situps

Time: 16:01

Then did 50 slow pushups and 100 double unders

Comment #137 - Posted by: Jill/F/5'2/100 lbs at February 10, 2014 6:18 PM


15 push press @ 65# (last set got pretty challenging; had to break up)
21 strict pullups w/ green band (I can't do a towel pullup or a tuck pullup or an L-pullup)
21 abmat situps


Comment #138 - Posted by: Brad B 34/m/6'2"/170 at February 10, 2014 6:34 PM

65 lbs puh press x 21
6 rope climbs (up ring strap from laying flat on floor)
21 sit-ups
3 rounds in 12:00

45 lbs push press x 21
6 climbs like above
27 sit-ups
3 rounds in 15:50

Comment #139 - Posted by: Texas couple at February 10, 2014 6:46 PM

24 min
Used legs for 2/3 of rope climbs each round

Comment #140 - Posted by: Andre at February 10, 2014 6:49 PM


Warmup-1000m row at 10 amp

Subbed ascents with 24 towel pull ups per ascent by rotating the towel up and down on the pull up transitions.
Everything else rxd


Comment #141 - Posted by: Luis Estrada at February 10, 2014 7:00 PM

12:51 rx'd

Comment #142 - Posted by: Jake Kiddoo at February 10, 2014 8:12 PM

Other WOD

1000m Row
5 Rounds of
10 Chest to Bar pullups
10 Handstand Pushups
10 Glute Ham Raises
20 Wallballs
1000 m row

Shoulder killer! Give it a try.

Comment #143 - Posted by: Dillon Youngman at February 10, 2014 8:15 PM

15:20 Rx'd

Comment #144 - Posted by: phill 37°21'41"N 118°23'43"W at February 10, 2014 8:18 PM

One of my favorite pastimes, sneezing, has now become one of my least favorite.

Comment #145 - Posted by: buffedout at February 10, 2014 8:39 PM

26 min

60 lb push press 11 reps
Tricep pull down 30 reps
Crunch 27 reps


Comment #146 - Posted by: Lonna at February 10, 2014 8:43 PM

13:40 rx'd

Comment #147 - Posted by: Blane beaver at February 10, 2014 9:26 PM

Scaled to 95 for push press, still building strength back up. No rope and bar to low for towel pull-ups so 15 L pull-ups. 27 inverted sit-ups at about 80 degree angle

Comment #148 - Posted by: Jerime at February 10, 2014 9:31 PM

Took two days of rest and combined some of the past couple of WODs for today.

2000 meter row warm-up
3 rounds for time:
45 lb. power snatch, 21 reps
27 burpees
27 GHD sit ups

Felt so difficult!

Comment #149 - Posted by: Glorybelle 5'5/135/44/F at February 10, 2014 10:17 PM

filtered comments

Comment #150 - Posted by: Glorybelle 5'5/135/44/F at February 10, 2014 10:17 PM


Scaled push presses to 42.5kg
Subbed 5 towel pull-ups for each legless rope climb
Subbed regular sit-ups for GHD sit-ups

Comment #151 - Posted by: Brett (25/M/188cm/79kg) at February 10, 2014 10:44 PM

Shout out to the L1 staff from ATL this weekend! The entire staff was amazing, the way they value people is impressive and I feel that each individual trainer had a little something different to bring to really complete the staff as a whole. Thanks for such an awesome experience and investing in people the way that you all do!

Comment #152 - Posted by: Tyler Henson at February 10, 2014 10:45 PM

Big Love to Mike G, Joe A, Keith, Denise, Jay and My man Frodo and all the athletes at CF-NYC L1 this weekend. Good course-great people. Peace.

Ps can't download the high res image above-try fix it if ya can.

Comment #153 - Posted by: Irish Joe at February 10, 2014 11:30 PM

Did the following at the gym;

Found max bench press - still 100kg, depressing as I did this when I was 17

25 air squats
1000m row
50 air squats
750m row
75 air squats
500m row
100 air squats

Took 21 mins 30.

Comment #154 - Posted by: Big Red/m/26/262# at February 11, 2014 1:15 AM


22:10 Rx

retired army 1SG
clarksville, tn

Comment #155 - Posted by: mark nash at February 11, 2014 1:15 AM

Danke! Kiitos! Obrigada! ¡Muchas gracias! Thanks a lot for the Level 1 trainer course held in Madrid, Spain. I didn't like that it was so cold in the box, but everything else was great (well, maybe not my test results :p). See you around. :)

Comment #156 - Posted by: Cristina MJ at February 11, 2014 1:58 AM

M /47/171cm/86kg
3 rounds for time of:
50kG Push press, 21 reps

3 rounds
4 Pull Ups (first one jumping)
4 knees to elbows
4 alternating 1 legged squats (2 each leg)

= 1 Rope Climb on a 15 foot rope

27 GHD Sit-ups


I think I could have increased the intensity by doing higher reps of the rope climb subs....

Comment #157 - Posted by: Haydo Downunder at February 11, 2014 2:23 AM

3 rounds

21 Push press @ 35kg
3 rope climbs ( first 4 were legless, next 5 using legs )
27 GHD ( using swiss ball )



Comment #158 - Posted by: ady992 at February 11, 2014 3:54 AM

I missed yesterday's WOD so I modified today's in an attempt to make up for it:

3 Rds for Time:
21 Power Clean + Jerk (75lb)
28 Burpee Pull Ups
28 Butterfly Sit-ups


Comment #159 - Posted by: Nate at February 11, 2014 4:18 AM


Push press with 85#
3 sets of 4 towel pull-ups, 4 knees to elbows, 4 one-leg squats instead of rope climb
Rest as rx'd


Comment #160 - Posted by: Briguy85 at February 11, 2014 4:42 AM

2 rounds (kids woke up):
95# push press, 21 reps
27 ring pullups
27 GHD (24" box with feet anchored horizontally)


Comment #161 - Posted by: MF M/30/5'11/172 at February 11, 2014 5:06 AM

Porch scaling with ab matt sit ups: 42.5kg p press, 3 climbs (had to use legs on two of them), ab matt s ups: 13:09

Comment #162 - Posted by: Andy Lock (M/44/5'6"/73) at February 11, 2014 6:05 AM

29:29...a bad day...all rope climbs using feet after the first asent

Comment #163 - Posted by: Rowan (M/49/5'5"/150) at February 11, 2014 6:46 AM

Did the rope climbs with legs. Anchored situps due to no GHD.

21:00 flat.

Also put together two (2!) consecutive double-unders during my warmup. So that's another PR.


Comment #164 - Posted by: Roger in Phx at February 11, 2014 6:52 AM

two days rest before starting this cycle, modded yesterday to L pull-ups/burpee/GHD, and today to:

3 rounds
21 push press 95#
27 Toes to Bar
27 back ext.

little over 20 minutes..

Comment #165 - Posted by: Silas (M/28/6'/175) at February 11, 2014 7:15 AM

21 push press @ 115
15 rope pull ups
27 ball sit ups with 6 lb medicine ball


15 rope pulls should be accurate. I can reach at least 10' with a moderate jump. Need a GHD, impossible to sub appropriately. Touched 6 lb medicine ball to floor and to knees using a 75 cm balance ball.

Comment #166 - Posted by: Dave 31/6'/180 at February 11, 2014 7:50 AM


Comment #167 - Posted by: myles456 at February 11, 2014 8:01 AM

3 rds
21 115# pp
45 bar jump pull-ups
27 ghd sit-ups on ball

Comment #168 - Posted by: Bells at February 11, 2014 8:51 AM

Attended L1 course in Albuquerque at Sandia Crossfit this weekend. Great staff! Great class! Great classmates! Great location! Great experience! Can't wait to do my next course :-) Thank you!

Comment #169 - Posted by: Lindsay at February 11, 2014 9:09 AM

Scaled to-

3 rounds for time of:
75 pound Push press, 21 reps
3 Legless 12-foot rope ascents
27 GHD Sit-ups


Comment #170 - Posted by: Kevin C. (M/54/5'11"/176) at February 11, 2014 9:55 AM

Almost followed Joe N's lead.

3 rds
21 push press @ 75#
27 towel pull ups (not L)
27 GHDs


Semper Fi!

Comment #171 - Posted by: MajorDad (M/54/6'3"/168) at February 11, 2014 10:06 AM


Comment #172 - Posted by: B. Rhaly at February 11, 2014 10:16 AM

Results in filter. You're killing me Kevin.

Feel better soon D.S.

Comment #173 - Posted by: MajorDad (M/54/6'3"/168) at February 11, 2014 10:16 AM

M/49/67"/224# - 27:00 min

Lap 3 : 27:00:31
Lap 2 : 14:38:28
Lap 1 : 06:28:96

3 rounds for time of:
115 pound Push press, 21 reps
(3 Legless 15-foot rope ascents) - Did 21 Pull Ups Instead.
27 GHD Sit-ups w/ 10# ball

Comment #174 - Posted by: kalauka at February 11, 2014 11:29 AM


8:20 Rx'd

Comment #175 - Posted by: Spencer C. Hendel at February 11, 2014 12:01 PM

18:20 As required except only did 1 legless per round, other 2 were w/legs.

Comment #176 - Posted by: Joad at February 11, 2014 12:03 PM

cfwu x1

3 rounds for time of:
25 pound Push press, 12 reps
3 towel pullups
15 incline Sit-ups


Comment #177 - Posted by: rbst m/38/5'10/181 at February 11, 2014 12:07 PM

Scaled: Legless about 13-14 feet, used legs on the way down
75#. 25:35

Comment #178 - Posted by: Sue Ady F/45/135 at February 11, 2014 1:08 PM

31:20 (scaled)

Push-Press: 95, 70, 65 lbs (Physically couldn't lock out the elbows without reducing the load)
Towel Pull-Ups 30, 30, 30 (broken into sets of ten for each round - no rope at home)
Butterfly Sit-ups 30,27,27 (Unbroken each set)

Comment #179 - Posted by: Neo at February 11, 2014 1:09 PM

2/10/14 marks the thirteenth anniversary of publishing the WOD's and today we launched the 9,000th affiliate. I want to thank everyone in the community for their support and hard work. - Greg Glassman

Comment #180 - Posted by: Coach at February 11, 2014 1:47 PM

What a great weekend in Nürnberg (Crossfit L1 course).

Amazing crew and a very funny and informative way of teaching by Seve Haydock :)
Shoutout to all the other people of the Staff aswell: Hamish, Wesley, Phil, Justin and all the other!

Comment #181 - Posted by: Damien at February 11, 2014 2:17 PM


I have 9' ceilings with a rope, so I did my rope climbs starting on my butt instead of standing up.

Comment #182 - Posted by: Nicholas (M/28/5'10"/180) at February 11, 2014 2:26 PM

16:18. First four rope climbs were Legless. Last five used my legs. The rest was rx'd.

Comment #183 - Posted by: Kurt M/40/190 at February 11, 2014 3:06 PM

sub 45 pull-ups/round for rope climbs
t: 24:44

Comment #184 - Posted by: bb at February 11, 2014 3:17 PM

Had to travel yesterday so I just got to this one. Did this one in the hotel room. Used my suitcase packed with as much stuff as I could fit in it for Push Press (probably 45 - 60 lbs). Did 30 Reps instead of 21 and threw in an extra set of 30 at the end to make up for the lack of weight. Did 27 towel pull ups with knees tucked instead of rope climbs. Did GHDish sit ups while lying on the luggage rack with my feet tucked into one of the drawer slots of the dresser. Didn't really get much of a hyper extension on those.

3 RFT:

30 Push Press (~50 lb Suitcase)
27 Towel Pull Ups (with knees tucked)
27 GHD(ish) Situps

+30 Push Press at the end


The weight wasn't really distributed evenly in the suitcase so I turned it 180 degrees in the middle. This workout would've been a lot better had I not been in this tiny hotel room. Oh well, it is what it is...

Comment #185 - Posted by: Trent M. 34/M/5'10"/175 at February 11, 2014 3:51 PM

21 push press 53#
3 rope climbs
27 GHD sit ups

3 rounds


Comment #186 - Posted by: Suzanne at February 11, 2014 5:02 PM

push press@135
rx+ 22:01

Comment #187 - Posted by: david at February 11, 2014 5:05 PM

Sub 27 pullups for rope climbs


Comment #188 - Posted by: Kevin McClellan 52 at February 11, 2014 5:13 PM


21 press 115 pd
15 c2b
27 ghd

Comment #189 - Posted by: hollyhog at February 11, 2014 5:47 PM

Last round was regular rope climbs

Comment #190 - Posted by: Marty/159/34/5'7" at February 11, 2014 5:50 PM

3 rounds
20 95# Push Press
8 PullUps
8 Dips
25 Back Extensions
Good Workout

Comment #191 - Posted by: dyagg at February 11, 2014 5:55 PM

15.55, no GHD, subbed MU for rope climbs (no rope, but climbs are easy, MU fickle for me)

Today, only 1 MU in many attempts. 16 reps PP @ 115 on first round.

Comment #192 - Posted by: Apolloswabbie 49 072 195 at February 11, 2014 6:46 PM

85# press
3x8 strict pull ups
27 ghd sit-ups

3 rounds

Comment #193 - Posted by: Brent L at February 11, 2014 7:20 PM

19:00 21 chin-ups

Comment #194 - Posted by: Derek W. at February 11, 2014 8:10 PM


3 RFT of

21 push press 115#
27 L pullups (no rope)
27 abmat touch situps


L pullups were slow as usual, but I had a better pace this time...getting better at them...I think.

Comment #195 - Posted by: jirv101 at February 11, 2014 8:22 PM


115# Push Press. Broke up into 7,7,4,3 / 6,5,5,5 / 5,7,5,4.
Leg-less rope climbs to 11 ft.
Regular sit-ups

Completed on 2/11/14

Comment #196 - Posted by: JFM at February 11, 2014 9:12 PM

L1 Trainer Course at Reebok Crossfit 3D was awesome this weekend. Great group of trainers passing on their knowledge bombs. Learned loads to take back to CrossFit Leyland and develop our athletes with. Big thank you to all the staff who made it such a great weekend.

Comment #197 - Posted by: Matt Dewhurst at February 12, 2014 3:18 AM

Scaled to somewhere between Pack and Porch:
65# push press, 21 reps
15 towel PUs
27 makeshift GHD situps


Comment #198 - Posted by: Dave H (M/38/5'8"/149) at February 12, 2014 5:50 AM



21 Push Press @ 35kg
3 Leg-less rope climbs
27 GHD's (using swiss ball)

First 4 climbs were leg-less, next 5 using legs


Comment #199 - Posted by: ady992 at February 12, 2014 6:07 AM

21:05 Rx used this as a recovery wod after 'Ralph'
4 rft
8 deadlifts 180
16 burpees
3 rope climbs
600m run
34:34 RX

Comment #200 - Posted by: Joline L. at February 12, 2014 6:32 AM

sorry guys not RX... did not do legless rope climbs read the wod wrong

Comment #201 - Posted by: Joline L. at February 12, 2014 6:33 AM

3 rounds 25:32
27 handstand pushups
3 x 10feet legless rope climb
27 crunches

Comment #202 - Posted by: Jani Heinonen at February 12, 2014 7:40 AM

3 Rounds
21 push press, 115#
27 L-rope pull-ups
27 un anchored butterfly sit-ups


Comment #203 - Posted by: Goose M/35/73"/195 at February 12, 2014 7:40 AM

Push press@135#
Rest Rx'd

Comment #204 - Posted by: David Rochon at February 12, 2014 7:41 AM

Subbed pull-ups for rope climb & dec s.u. for ghd

Comment #205 - Posted by: jbs at February 12, 2014 8:28 AM

9:37 rX'd haven't done legless rc in awhile. Last round of GhD got a lil burny! Good workout

Comment #206 - Posted by: Joey Arnold at February 12, 2014 8:29 AM

20:06 subbed the rope climbs for 10 pull ups for every climb.

Everything else RX'd. Felt very slow on the push press

Maracaibo, Venezuela

Comment #207 - Posted by: Alfredo at February 12, 2014 11:18 AM

2014-02-12: Sub 5's: C&J 135, Burpee, GHD's. 12 rnds @ 38:58.

Comment #208 - Posted by: gs at February 12, 2014 12:04 PM

2014-02-12: Sub 5's: C&J 135/Burpees/GHD's. 16rnds@38:58.

Comment #209 - Posted by: gs at February 12, 2014 12:08 PM

Completed on Wed
3 rd
65# push press 21 reps
27 burpees, no rope
27 ghsu


Holy cow Kevin, you are a machine

Laura f/51/5'7/155

Comment #210 - Posted by: power-girl at February 12, 2014 2:04 PM

2/12 noon
15:39 (130/154/113)
Scaled to 65# pp, 5 towel p/u & 21 unanchored abmat
PP too easy and towel too slippery so took a lot of extra time.

Comment #211 - Posted by: Mike Scott M/47/5'9"/199 at February 12, 2014 2:50 PM

Two great day with special person and special coach.....i hope pass the test and have the possibility to continues the crossfit adventure.
Thank you so much

Comment #212 - Posted by: Emanuele amato at February 12, 2014 4:32 PM

41,2 kg Push Press
4 x 13ft Rope climb

Comment #213 - Posted by: lucio1928/42/182/98 at February 12, 2014 5:00 PM

0600 13 Feb 14

No rope in the garage.

Paul 17:13 Modified: 45kg PP, 21 Pullups

Tim 16:22 Modified: 35kg PP, 21 Pullups

Comment #214 - Posted by: Paul & Tim (A Garage Gym in Sydney) at February 12, 2014 5:17 PM

CrossFit Andersen Guam
all RX except Rope climb, did 4/9 legless.

Comment #215 - Posted by: Brent Fallon at February 12, 2014 6:18 PM


As Rxd 12:20

Comment #216 - Posted by: Jon Craig at February 12, 2014 7:31 PM

3 rounds:

115# push press x 21
15 full ROM towel pullups (chest-to-towel)
GHD situps x 27

18:41. Took 1 second longer than yesterday's WOD!

Comment #217 - Posted by: Mike M m/38/6'0"/210# at February 12, 2014 8:40 PM

Scaled to
80lb push-press x15
Towel pull-ups x15
Decline sit-ups x21


No rope, so I used one of those triceps extensions nylon ropes for "towel" pull-ups. It was so slick that I spent most of the time trying to get a grip on it. Screwed up the pace of the WOD pretty bad.

Comment #218 - Posted by: BC (27/M/5'9"/140lbs) at February 12, 2014 8:46 PM


Subbed each legless for 4 close grip pull-ups, 4 k2c and 2 pistols each leg. The rest is as Rx'd


Comment #219 - Posted by: Denis Galkin at February 12, 2014 9:03 PM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 ghd situps, 5 25 lb good mornings, 3 pullups/chinups, 3 ring dips
3 rnds: 65 lb push press, ring rows, straight leg situps. 12:43.

Comment #220 - Posted by: J.Wood at February 12, 2014 9:25 PM


85 pound push press, 21 reps
3 sets of 15 close towel hang pull ups (kipping)
27 GHDs

Came a long way on my push presses today. started out rough and got in a good rhythm on the last round.

Comment #221 - Posted by: Travis at February 12, 2014 10:01 PM


Comment #222 - Posted by: hillbilly M/31/5'11"/180 at February 12, 2014 10:11 PM


4 of the rope climbs were mostly, but not completely legless.
No GHD available, subbed w/ Abmat sit-ups

Comment #223 - Posted by: Ron 41/70”/180 at February 13, 2014 5:52 AM

Clearly, Iron Oak has the most smiles, albeit goofy smiles, but smiles no less.

Comment #224 - Posted by: Mark Suplee at February 13, 2014 6:19 AM

Croaches Prep, CrossFit Hawaii, best course ever. Incredible coaches. Jenn, Austin and Dennis. Miko thanks for your hospitality!!!

Comment #225 - Posted by: Iggy at February 13, 2014 6:23 AM

sub 15 strict pullups

Comment #226 - Posted by: Tormod at February 13, 2014 9:50 AM

Subbed 27 toes to bar for ghd's. All else rxd

Comment #227 - Posted by: Troy at February 13, 2014 3:13 PM


combo of last 3 days:

21 snatch, 37.5#
27 pull-ups
27 GHD sit-ups
21 power cleans, 65#
27 burpees
27 GHD sit-ups
21 push press, 65#
3 rope climbs, 12'
27 GHD sit-ups


Comment #228 - Posted by: mom to five at February 14, 2014 5:23 AM

Coach's Prep at Crossfit Hawaii was a great experience. Took away lots of good coaching principles and discovered what I need to work on to be more effective. I would have loved to see less Program Design (it was half of our second day) and utilize that time for more hands on coaching exercises. Perhaps Program design could be a day's seminar itself. Dennis, Austin, and Jenn were very professional and did their jobs well. However, I thought Coach Jenn stood out most because she had that quality that made it ok to make a mistake with her. She delivered the same sort of comments but somehow made it seem nurturing. I really enjoyed her presentations as well. She's a very gifted speaker, like you were having a one on one conversation in your living room rather than in a group setting that we were in. Great learning experience. Mahalo Dennis, Austin, and Jenn!

Comment #229 - Posted by: Sabrina at February 14, 2014 10:38 PM


3 RFT of:
30kg push press, 15 reps.
6 beginner rope climbs.
21 situps.


Comment #230 - Posted by: Jose-Luis Morales at February 15, 2014 11:41 AM


Subbed 95lbs push press and 7 pull ups for each rope climb.


Comment #231 - Posted by: Antun Karlovac at February 15, 2014 6:24 PM

RX 18:26

Comment #232 - Posted by: Mark Salzman at February 16, 2014 11:43 PM

M 43/185/6'
15.07. Rope climb was 27 alternating towel pull ups.

Comment #233 - Posted by: Munster at February 17, 2014 11:37 AM



Comment #234 - Posted by: Ben S at February 17, 2014 6:52 PM

For time:
4 rope climbs
3 rounds of the couplet:
21 Push press
21 Med ball situp
4 rope climbs

David 7:00 (75)
Jason 7:52 (95)
Ryan 7:36 (95)
JZ 8:00 (75)
Tyler 8:20 (20#)
Alyssa 8:28 (15)
Katie 8:59 (45)
James 9:26 (30)
Elizabeth 11:23 (45)
Megan Kav 11:19 (65)
Amanda 10:10 (35)
Erin Kav 13:09 (65)
Alison 11:40 (45)
Bubs 11:45 (55)
Corey 13:20 (15)
Ricky 11:06 (75)
Veronica 11:12 (15)
Jacqueline 11:34 (55)
EP 11:39 (35)
Jada 11:48 (15)
Kyle 11:44 (55)
Colin 12:38 (75) - 2 rounds
Mrs. Carey 14:00 (45)
Aaron S 14:30 (45)
Wendy 14:45 (45)
Crystal 15:27 (35)
Mr. Carey 15:50 (75)

Comment #235 - Posted by: Champions Club at February 17, 2014 9:26 PM

95#Push press
3 rope climbs
27 ghd (hands to floor)

Close grip bench
95 115 135

Comment #236 - Posted by: Brandon at February 17, 2014 10:23 PM

M/38/178/82 Kg.
Risultato 25'03"

3 rounds for time of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups

Comment #237 - Posted by: cristian rollo at February 18, 2014 3:31 AM

3 RFT;

21 push press @ 100#
7 rope pulls w/1# x 3, 7 T2B
27 GHD


Comment #238 - Posted by: ART/M45/5'5"/150 at February 18, 2014 5:12 AM


21 95# pp
3 legless rope climbs
27 abmat situps


Comment #239 - Posted by: Gfunk m/35/72/205 at February 19, 2014 5:30 AM

Crossfit L-1 Training Course in Atlanta, was ABSOLUTELY AWESOME!!!!! Just want to thank all the FABULOUS staff, Chuck, Bethanie, Leah, Sarah, Nicole, Gregg, Natasha. You all ROCK!!!!

Comment #240 - Posted by: Tonya Baker at February 19, 2014 6:11 AM

Subbed 21 strict pullups for 3 rope climbs.
Subbed 95lb push press for 115lb push press.


Comment #241 - Posted by: Crix (m/43/6'/174lbs) at February 20, 2014 12:24 PM

M/38/178/82 Kg.

Risultato 25' 03"
3 rounds for time of
Push press, 21 reps 115 lb. Scalato a 40 kg.
3 Legless 15-foot rope ascents
27 GHD Sit-ups

Comment #242 - Posted by: cristian rollo at February 20, 2014 1:38 PM

Crossfit Manchester level 1 seminar, really good thanks to everyone.

Comment #243 - Posted by: aaron Tillison at February 23, 2014 3:53 PM


3 rounds for time of:
95 pound Push press, 21 reps
4 Legless 10-foot rope ascents, seated start
27 GHD Sit-ups


PP broken in three sets, GHD-sit-ups broken in 2 sets.

Pain in left shoulder (impingement syndrome).

Comment #244 - Posted by: Memuc at February 27, 2014 7:56 AM

10 jumping rope pu for each accent



Comment #245 - Posted by: phat boi at March 19, 2014 9:41 PM

did 2/3 of everything:

3 rounds of
14 PPs
18 pull-ups
18 KTEs


Comment #246 - Posted by: Manchild at April 15, 2014 6:28 AM

CFWUx2 45x5

Comment #247 - Posted by: Doug at December 23, 2014 12:33 PM
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