February 17, 2014

Monday 140217

Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thrusters, 3 reps

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

$700 prize for the best performance videotaped, uploaded to YouTube and linked in comments by 5 p.m. PT Monday. Women thruster 125 lb. to be eligible for the prize.


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CrossFit Level 1 Certificate Courses: CrossFit Heart and Beauty, CrossFit St Louis Park, CrossFit Strong, CrossFit Chickasaw, CrossFit Country, Trident CrossFit, CrossFit King of Prussia, CrossFit SoCal, CrossFit Central Downtown, CrossFit Belltown, CrossFit STHLM, CrossFit Velocity, CrossFit BCN, CrossFit Reading, CrossFit Rev X, CrossFit CSTL, BIGG CrossFit Recoleta.
CrossFit Coach's Prep Course: CrossFit Mundo, CrossFit Velocity, Peak 360 CrossFit.
CrossFit Kids Course: CrossFit Medfield.

Rory Zambard on Coaching: Have a Plan - CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at February 17, 2014 5:00 PM

Triple under?!? Bahahahahaha.

Comment #1 - Posted by: Brad B 34/m/6'2"/170 at February 16, 2014 5:09 PM

I value my calves too much - this will be scaled to du

Comment #2 - Posted by: Brent L. at February 16, 2014 5:10 PM

First of all would like to say thanks to all the instructors this weekend in Memphis, TN at Crossfit Chickasaw. The coaching staff were some of the most perfessional people I have witnessed at any type of training. Found each and every instructor to show a genuine love for the sport and each and every athlete. They showed me why I want to coach other athletes and why I enjoy the Crossfit Community. Good luck to each and every athlete and instructors on you future endeavors!

Comment #3 - Posted by: Derek Gray at February 16, 2014 5:16 PM

Ridiculous...but what the heck, just scale it back. I have a feeling that the games this year will be epic.

Comment #4 - Posted by: RockyB at February 16, 2014 5:17 PM

Thrusters with 185?????!!!! =$ tomorrow being a long day....

Comment #5 - Posted by: Pedro at February 16, 2014 5:28 PM



Complete as many rounds as possible in 7 minutes of:
10 double-unders
90-lb. thruster, 3 reps

6 rds + 2 thruster (1 rep short of 7)

Did this after 21-15-9 of 24" box jump/burpee/35# DB swing

Tough day...

Comment #6 - Posted by: porffenton at February 16, 2014 5:38 PM

The Memphis, TN Level One was off the hook! We were lucky to have the best Level One Staff of all Level 1s around ;).

I have better technique now for sure!

Comment #7 - Posted by: Jonathan Miller at February 16, 2014 6:01 PM

We had a fantastic L1 trainer course at Reebok CrossFit Heart & Beauty - the inaugural L1 in Tokyo!

Thanks to our amazing group of trainers: Erik Preston, Juria Maree, Jobst Olschewski, Vijay Raj, and Michael Schaal.

...and our hosts: Nicholas Pettas & Aya Osanai at Reebok CrossFit Heart & Beauty.

Comment #8 - Posted by: Engin Yenidunya at February 16, 2014 6:12 PM

If you finished L1 in Memphis today, just remember to only touch the bones... Great seminar! Left me feeling inspired.

Comment #9 - Posted by: Andy B at February 16, 2014 6:17 PM

Level 1 in Dallas was amazing!

Eric O'Conner is a crier.

Comment #10 - Posted by: Sarah at February 16, 2014 6:30 PM

What a great weekend with the Coaches Prep Course at Peak 360 in Miami. Amazing trainers as always! Thank you so much to Chuck Carswell, Jenn Hunter-Marshsll, Russell Burger, & Austin Malleolo! Your positivity, professionalism, friendliness, knowledge & humility made us all want to learn & become better coaches! Thank you all again & we can't express how much we appreciate you sharing all of your knowledge & insight. Thank you from all our coaches at CrossFit Deerfield Beach!!

Comment #11 - Posted by: Tony Baker at February 16, 2014 6:38 PM

0 reps in 7 minutes. Do I need to upload the video to Youtube?

Comment #12 - Posted by: Gabe at February 16, 2014 6:40 PM

Big ole thanks to all of the trainers (and athletes!) at the seminar in Memphis, TN at CrossFit Chickasaw!! I learned so much and really enjoyed getting to know the trainers and fellow athletes. Y'all work so hard and I really do appreciate all that y'all taught me this weekend! Y'all also really inspired me to keep working hard and to make people better! Thanks so much Cherie, Donovan, Chris, Nick and Pat! (Oh and Nick and Pat I plan on coming to see y'all in Temecula and NorCal. YAY!)

Comment #13 - Posted by: Taylor Goode at February 16, 2014 6:51 PM

#11: That was funny, made me laugh :) I'll give this a whirl tomorrow. For 700$ I kinda want to try it now! 3 rounds? the Thrusters will stank, but I will surely try.

Comment #14 - Posted by: Kristina Bray at February 16, 2014 7:03 PM

Holy balls, 185-lb thrusters. And TUs. This will be fuuuuuun.

Comment #15 - Posted by: Johnny C at February 16, 2014 7:04 PM


I kinda want to see that one.

Comment #16 - Posted by: buffedout at February 16, 2014 7:06 PM

The L1 in Memphis, TN was an incredible experience! Thanks to all the coaches that made this such a great weekend! You guys magnify what CrossFit is all about! :-)

Comment #17 - Posted by: Lynn at February 16, 2014 7:09 PM

185lb thruster will be more like...
Front squat --> jerk

Triple unders, maybe but a lot of whipped legs I think.. So next year it will be quad unders.

Comment #18 - Posted by: Brad h m/33/175/71" at February 16, 2014 7:12 PM

CFL1 @ CrossFit Strong Dallas, TX- Coaches thanks for the abundance of information, energy, and training!!! And in honor of Eric O'Connor... "Bye, bye, bye!!" LOL!!!

Comment #19 - Posted by: Virginia aka Ginie at February 16, 2014 7:13 PM

CFL1 @ CrossFit Strong Dallas, TX- Coaches thanks for the abundance of information, energy, and training!!! And in honor of Eric O'Connor... "Bye, bye, bye!!" LOL!!!

Comment #20 - Posted by: Virginia aka Ginie at February 16, 2014 7:13 PM

Chuck, Austin, Russell, and Jenn thanks for an amazing Coaches Prep!!!! Walking away with A LOT to think about and work on, and am very grateful to have had the opportunity to coach in front of you amazing coaches. Thanks again! Hope to see you soon!

Comment #21 - Posted by: Brandon at February 16, 2014 7:16 PM

An amazing weekend in Memphis with L1 training. What amazing coaches. Very engaging, encouraging and professional. Thanks guys!

Comment #22 - Posted by: Ken Stewart at February 16, 2014 7:27 PM

CFL1 at CrossFit Chickasaw in Memphis, TN was an INCREDIBLE experience! Would kill to go back and experience it all over again. Learned a lot of really really cool techniques, cues, methods, and ideology from some really, really awesome coaches!

Comment #23 - Posted by: Adrienne Ingram at February 16, 2014 7:28 PM

An amazing weekend in Memphis with L1 training. What amazing coaches. Very engaging, encouraging and professional. Thanks guys!

Comment #24 - Posted by: Ken Stewart at February 16, 2014 7:29 PM

Big shout out to Chuck, Jenn, Russell and Austin for an awesome Coaches Prep course in Miami, FL!! I learned a lot and can't wait to go back to my box and start implementing. Your professionalism, knowledge and enthusiasm were top notch!!

Comment #25 - Posted by: Michele at February 16, 2014 7:33 PM

Big shout out to Chuck, Jenn, Russell and Austin for the great experience at the Coaches Prep course in Miami,FL!! I learned a lot this weekend and can't wait to implement it at my box. Your knowledge, professionalism and enthusiasum were inspiring and top notch!

Comment #26 - Posted by: Michele at February 16, 2014 7:36 PM

To all the Level 1 coaches @ ATX this weekend; Justin, Michelle, Zach, Coutney, David, Jesse and Matt; THANK YOU SO MUCH for sharing your LOVE for Crossfit and all the beauty it entails!! The coaches were beyond informative, inspiring, open and above all really drilled in the importance of what it is to be a TRUE crossfitter!!! THANK YOU, THANK YOU!!!! Wonderful weekend!!!

Comment #27 - Posted by: Sam at February 16, 2014 7:38 PM

Big thanks to the instructors at CF Strong this weekend for an awesome seminar! And thanks to the other participants for making an awesome group!

Comment #28 - Posted by: Trent Petrea at February 16, 2014 7:52 PM

Oh is this ever tempting. The thrusters would get heavy eventually but I can do TU's pretty well.

Comment #29 - Posted by: Jason Smith at February 16, 2014 7:53 PM

Thanks for a great L1 in Memphis! All of the trainers were engaging, helpful and EXCELLENT coaches. I came away with lots to work on and think about. It's nice that in our community the best trainers are also very down to earth. Thanks to CF Chickasaw for the great facility and hospitality!

Comment #30 - Posted by: Laura at February 16, 2014 8:05 PM

Level 1 in Seattle was awesome, thanks everyone who put the work in to make that happen.

I wish I would have taken it a LOT sooner even just as an athlete for information. I have never been coached that well on techinque before. I feel like I learned so much.

I have a huge job in front of me if I want to be as good as a coach as the guys and gal from the cert.

Thanks so much.

Comment #31 - Posted by: Brad Chase at February 16, 2014 8:08 PM

Big shout out to Team Cherie at Crossfit Chickasaw L1 in Memphis! Go "Tommyhawks". Seriously, though, Cherie, Pat, Nick, Chris, and Donavan, you guys were amazing. Thanks for a weekend full of learning and laughter. We had an amazing group of athletes, too. I think our crossfit community is even more varied than our movements, and that's one of the things I love about it! There were many "firsts" this weekend, and what's even more awesome is that we athletes learned the tools and progressions to help our clients acheive many "firsts" of their own. Thanks, again!

Comment #32 - Posted by: Claudia Sullivan at February 16, 2014 8:13 PM

I second Brandon and Michele- a great weekend of hands-on learning at the Miami, FL CPC.

Chuck, Russell, Austin and Jenn are not only world-class coaches but human beings as well. An awesome experience learning from truly THE best in our field, and I cannot wait to implement the many take-aways from the course.

If you have not taken the CPC, and are presently a coach at any affiliate, you MUST take this course. That's a strong recommendation- in two days you'll walk away with a wealth of knowledge! Trust me!

Comment #33 - Posted by: Dylan at February 16, 2014 8:16 PM

Awesome Crossfit L1 in Memphis! Cherie just so you know where i am i went home. Didn't know you could be so sore working on proper form! "Push your Knees Back." Thanks guys for all the coaching this weekend.

Comment #34 - Posted by: Richie Fletcher at February 16, 2014 8:30 PM

Well ... it could be worse - like quad unders and 225# Thrusters for example ;-D

So let's do... let's try this one ;-)

Comment #35 - Posted by: Martin N. at February 16, 2014 8:54 PM

Dallas level 1 was awesome! Thanks to all the trainers this weekend. I truly value all the knowledge you each share this weekend.

Nice group pic. By far the best looking group ;-P

I can also confirm Eric O'Connor is in fact a crier.

@Abi one day I'll be as buff and tough as you girl!

@Ian I think butt up knees back will stick now. thanks!

@Tosh your words of wisdom are etched in my mind. "Nice, nice!"

Comment #36 - Posted by: April Gideon at February 16, 2014 8:57 PM

I can do a front squat to a push press, so I guess that will work. Been practicing triple-unders as a way to improve my DUs.

Comment #37 - Posted by: Gavin at February 16, 2014 9:03 PM

Memphis CF Chicksaw L1. Cherie, Pat, Chris, Donovan, Nick... What a great bunch of professional instructors! It's so inspirational to see your love of CF and what it stands for. You've re-caged and refocused my efforts for sure.
Thank you for changing so many peoples lives for the better.
Keep up the Good Work!
"I hate people behind me...I will ATTACK you!"
Where's Pat Barber???

Comment #38 - Posted by: Mike N at February 16, 2014 9:36 PM

Thank You Eric O'conner and the rest of the CF staff for such a fun and educational L1 course! You guys truly represent what "CF Community" is all about.

"It doesnt matter what your fitness level is, as long as your playlist is legit!" :)

Dallas, TX

Comment #39 - Posted by: Josh Loar at February 16, 2014 9:57 PM

Thank you and a great shout out to the L1 Trainers: Erik, Jobst, Juria, Vijay, Mike and fellow participants who attended the training at Crossfit CSTL over Feb 15-16. Thanks for the great instruction and good time!

Comment #40 - Posted by: Arthur at February 16, 2014 10:10 PM

MASSIVE thanks to Reebok CrossFit VELOCITY and all the trainers that helped out with the L1 this weekend. One of the best weekends and experiences of my life. The standard of coaching was unparalleled and the passion that came through from the instructors not just for CrossFit but in teaching in the right way, the right environment and atmosphere was incredible and very inspiring. They all set a great example of what CrossFit is and what it's about. Couldn't have hoped for any better. Thanks very much guys to... Matt, James, Davs, Rob, Steve, McCoy and Helzy

Comment #41 - Posted by: Dylan at February 16, 2014 10:32 PM

Fantastic L1 course in Swansea, massive thanks to Matt, Dafydd, Rob, Steve, McCoy, Helzy, and James.

Great knowledge instilled, amazing facility, and a great atmosphere.

Cheers all!

Comment #42 - Posted by: Dan at February 16, 2014 11:17 PM

What an awesome weekend at the L1 Cert at CF Belltown in Seattle this weekend. Fantastic coaches and staff; Kurtis, Kevin, Rory, Yuri, Austin and Chris who are undoubtedly very passionate about coaching. I learned something valuable from each of them and will be passing that along to future athletes I coach.

Looking forward to running into the rest of the class and coaches around tne Northwest soon!

Comment #43 - Posted by: John B at February 16, 2014 11:19 PM

Eric O'Connor, thanks for all the help! I'll be sure to take care of the elbow! By the way, the bicep curl row you were doing in front of the other trainers was priceless today!

But most importantly a shout out to the entire seminar staff who taught at Crossfit Stong. They were all on the same page with knowledge and expertise. Whenever a question was asked to anyone of them they were able to answer on the spot and with full confidence. Even after Crossfitting for 3 years I was able to take home a wealth of new information that I feel was completely relevant and useful in the aspect of being a athlete and coach myself. So again, thank you to Eric, Tosh, Gale, Abi, Keith, and Ian for the incredible work. I'll leave you with some of my favorite quotes this weekend.

Gale "Brogramming!"
Keith "The best diets only start on Mondays!"
Tosh "Those are advanced techniques, actually I shouldn't even be showing you these!"
Tosh "Trap Tap!"
Eric "I want to be able to play with my grandkids someday. The ones my son gives me because my daughter is never having kids!" Lol

Comment #44 - Posted by: Chase Knight at February 17, 2014 12:38 AM

Had best weekend at CROSSFIT VELOCITY top quality course and top quality coaches cheers guys for all the help.tips and advice

Comment #45 - Posted by: Kirk Stephenson at February 17, 2014 12:53 AM

Had best weekend at CROSSFIT VELOCITY top quality course and top quality coaches cheers guys for all the help.tips and advice

Comment #46 - Posted by: Kirk Stephenson at February 17, 2014 12:54 AM

Thank you so much to Crossfit Velocity, learnt so much and has improved my confidence tremendously, all the coaches were amazing. Best of luck guys

Comment #47 - Posted by: Lliam Huxtable at February 17, 2014 1:39 AM

Big Up Crossfit Velocity! Awesome weekend, awesome coaches! I'm sure I'll be back there soon to hit a WOD. Thanks guys!

Comment #48 - Posted by: Carl McKenzie at February 17, 2014 1:44 AM

3 rds in 7min
DU 3x10(broken)

Comment #49 - Posted by: TB at February 17, 2014 2:16 AM

The Kids Cert at Crossfit Medfield was a fantastic experience. Many thanks to John, Liz and Keegan for sharing your knowledge and enthusiasm. To all my fellow new kids coaches, I wish you each the best as you start out (small) to change your corner of the world.

Comment #50 - Posted by: Jennifer M. at February 17, 2014 2:24 AM

Amazing L1 in Reebok Crossfit Bcn, thank you so much to all the staf for this weeked!

Comment #51 - Posted by: Carla at February 17, 2014 2:55 AM

I think I might actually have a shot at winning this. Will attempt sometime mid day

Comment #52 - Posted by: Keenan at February 17, 2014 4:14 AM

What an amazing weekend. :) Thank you so much for all you guys! Level 1 in Berkshire -London! 💜

Comment #53 - Posted by: Patricia Fowler at February 17, 2014 4:30 AM

AMRAP in 7:00
10 Double-unders
3 Thrusters, 125#

9 rounds

Comment #54 - Posted by: Joe Northside m/35/70"/195 at February 17, 2014 4:37 AM

2 rounds +
5 triple under
2 thruster (80kg)

Comment #55 - Posted by: Juba Damiani at February 17, 2014 4:45 AM

Thoroughly enjoyed the Level 1 course in Reading, thanks to the hosts and the training team for making it one to remember!

Comment #56 - Posted by: Mike Lockyer at February 17, 2014 4:47 AM

2 rounds +
5 triple under
2 thruster (80kg)

Comment #57 - Posted by: Juba Damiani at February 17, 2014 4:47 AM

The Memphis CF Chickasaw L1 course this weekend was so much more than I expected. The knowledge, enthusiasm, and professionalism shown by Cherie, Pat, Chris, Nick, and Donovan was outstanding! They kept the class totally engaged the entire day. We all walked away so much better than when we fist arrived. Also, thanks so much to CF Chickasaw for the hospitality, use of their facilities,and the Starbucks!

Comment #58 - Posted by: Dotty Kinney at February 17, 2014 4:59 AM

Haha. I have enough problems with DU so triples will have to wait until my skills improve.

Comment #59 - Posted by: Terry Odom at February 17, 2014 5:05 AM


5 rounds + 2 Triple-Unders

TUs are extremely frustrating, as I couldn't string them together. Thrusters weren't bad. Definitely need to work on the TUs and I could do much better.

Comment #60 - Posted by: Mike B. at February 17, 2014 5:07 AM


3 rounds +6

Fun workout. I'm glad it was only 5 triples per round.

Comment #61 - Posted by: Mike at February 17, 2014 5:20 AM

3 rounds
21 push press 65#
3 beginner rope climbs
27 Ghd sit ups
Better than yesterday don't want to push to much
High hopes for tomorrow

Comment #62 - Posted by: D.S. F 52/5'6/117 at February 17, 2014 5:41 AM

Unbelievable course in SWANSEA L1 GREAT TEAM GREAT BANTER learnt loads and Good luck James Hobart in the Games you'l smash it BEAST!!!!!

Comment #63 - Posted by: jay brockway at February 17, 2014 6:38 AM

5 DU
185 x 3
spent rest of time trying to do a triple...failed.

Comment #64 - Posted by: mike vinson 46/5'8"/215 at February 17, 2014 6:44 AM

shout out to all of the LV1 participants and instructors at CrossFit CSTL. Flying from Korea, it was so worth it. Not only I learned valuable information, I met new friends who are from different countries!!

Yes, it's convenient to go to local seminars. But flying international can be another great experience that you won't forget. Trust me. It's worth it!

Comment #65 - Posted by: Subin Lee at February 17, 2014 6:50 AM

4 complete rounds
30 single unders
1 thruster
Thrusters @ 75lbs

Comment #66 - Posted by: gf at February 17, 2014 7:00 AM

Amazing L1 in Memphis! Huge thanks Cherie, Pat, Nick, Donovan and Chris! I was nervous going in. Now feel a lot more confident and prepared to better myself as athlete and to help others. Thanks again for all of the laughs and knowledge!

Comment #67 - Posted by: Andrea House at February 17, 2014 7:05 AM

Great Level 1 seminar in Memphis at CrossFit Chickasaw. Big thanks to Cherie, Pat, Chris, Nick, and Donovan.

Comment #68 - Posted by: Jay at February 17, 2014 7:17 AM

Obrigado to the staff of crossfit as been in Barcelona

Comment #69 - Posted by: Bruno Costa at February 17, 2014 7:18 AM

a HUGE thank you to the L1 Coaches that took time away from their families, and home boxes to come to Memphis, TN and coach us during the L1 @CFChicasaw, Cherie, Pat, Chris, Nick and Donavan. Your knowledge, enthusiasm and most importantly passion was evident from the start and contagious. I'm better today than I was yesterday, and I thank you all for being a part of my journey.

I hope to see you all in the near future.


Comment #70 - Posted by: Dave Hertlein at February 17, 2014 7:20 AM

Dallas Level 1 was amazing! All the coaches were super funny and fun. I learned more about techniques than I could have possibly imagined, to not only be able to share my knowledge with other athletes, but to become a better athlete myself.

Eric also has a bright future in the comedy business!! #seashells over #b-shells HAHAHA!!

Comment #71 - Posted by: Rawson Sheppard at February 17, 2014 7:23 AM

4 rounds + 10
10 DU
3 Thrusters 155 LB


Comment #72 - Posted by: Roberto Kunde at February 17, 2014 7:24 AM

5 rounds subbed 50 single unders

Comment #73 - Posted by: Tyler Scott at February 17, 2014 7:28 AM

Complete as many rounds as possible in 7 minutes of:
5 double-unders (doubles are my triples)
115-lb. thruster, 3 reps

5 rounds even. Spent.

Comment #74 - Posted by: MF 30/M/5'11/170 at February 17, 2014 7:29 AM

One of the first things we were told at the L1 in Memphis,TN at Crossfit Chickasaw was that we truly had the best L1 Seminar Staff. That was proven true right off the bat. We had a solid crew and I enjoyed every minute of getting to learn from the crew. Cherie, Nick, Pat, Donovan, and Chris were solid coaches who have a true love for the sport and making sure our future athletes learn everything in a safe manner. I am so blessed to be part of this seminar and to learn from these people. L1 Seminar Staff held it down in Memphis, TN!!

Comment #75 - Posted by: Armando Virruet at February 17, 2014 7:35 AM

The training staff at Crossfit King of Prussia was fantastic! Overall wonderful experience. Rob Miller was an outstanding speaker. The folks down at Crossfit Delaware Valley are lucky to have him!

Comment #76 - Posted by: Eric Jaber at February 17, 2014 7:42 AM

Rx- 3 rounds + 5 triples

Comment #77 - Posted by: Daniel Johnson SE at February 17, 2014 7:45 AM

Huge thanks to Mike G, J Mac, Meaghan, Camille, Jenni and Todd for an awesome L1 hosted by an even awesomer (screw you, spell check, that's totally a word) CrossFit Country. Learned so much - and the reward of beer on day one was completely unexpected.

Comment #78 - Posted by: Shaina at February 17, 2014 8:05 AM

I would like to say thank you to all the instructors in SWANSEA and all the great people i meet there! The beste think i have ever done! Had so much fun! Hope to see some of you guys in the future! Crossfit Community in Europe is AWESOME!!

Comment #79 - Posted by: Phil at February 17, 2014 8:24 AM

subbed TU to 10 tuck jumps and scaled thrusters to 89#

5 rounds + 10 tuck jumps

Comment #80 - Posted by: Robert - 30/m/5'10"/158# at February 17, 2014 8:26 AM

4 rounds

Started with 165, because I could not do 185 once, then dropped to 155 during round 1 after two reps. Scaled the triple unders to 10 doubles, but my knees were hurting so I did 20 singles instead after round 2.

Comment #81 - Posted by: BW at February 17, 2014 8:31 AM

Too bad I'm not capable of doing either TUs or those thrusters with that weight. Having said that: I also find it a pitty that no one is making a video of their attempt. When I watch CF videos, I always become even more motivated doing a WOD myself.

Comment #82 - Posted by: sloet at February 17, 2014 8:31 AM

want to send a shout out to belltown crossfit for holding a L1 class, your gym is epic! and i want to thank all the coaches for taking time out of your lives to share your skills knowledge and love of crossfit. it was a honor and pleasure to learn and train with passionate trainers who are true masters of their craft

Comment #83 - Posted by: travis at February 17, 2014 8:36 AM

Hmm... thrusters at 125# would be a whole lot easier if I didn't weigh 100.... :(

Definitely going to have to scale this one....

Comment #84 - Posted by: Jill/F/5'2/100 lbs at February 17, 2014 8:43 AM

@sloet - I think I am going to attempt this tonight - my max thruster is 195# - If my elder son drops by I will youtube the disaster for you!

Comment #85 - Posted by: mikeyb m/53/178 at February 17, 2014 8:47 AM

8 rounds (10 double-unders, 3x135lb thruster)

Comment #86 - Posted by: gb 46/m/71"/185# at February 17, 2014 8:47 AM

The L1 Staff at CrossFit Strong was awesome, although I heard Eric O'Connor was found sobbing in the corner.

Comment #87 - Posted by: Chance at February 17, 2014 9:05 AM

Only 2 rounds. With 10 du and 135# thruster. Time to work on front squats and ohs

Will work on du and tu in the summer when I can go outside and not worry about 8 foot ceilings

Comment #88 - Posted by: Brent L at February 17, 2014 9:06 AM

Level 1 Course in Dallas was awesome. Thanks to Eric O'Connor and the rest of the crew for the excellent training.

Comment #89 - Posted by: Randy at February 17, 2014 9:25 AM

YEEEEEEEEEEEEAH BUDDY!!!! CORNDOGS, BIG POINTY FOAM FINGER, NEW YORK YANKEES, RICH FRONING and all that kinda american stuff... big shout out to karl steadman, johnny and danny TOP RED SHIRTS!

Comment #90 - Posted by: JACK WAKEFIELD at February 17, 2014 9:31 AM

Two amazing days in Seattle @ Crossfit Belltown! Thanks to all the coaches for their preparation,their patience and attention..it was awesome to work with them and with all the partecipant. Cheers Guys!!! i'm honored to say that i was next to u in this course.

Go Ahead!!!

Comment #91 - Posted by: Alessandro Cirino at February 17, 2014 9:36 AM


Scaled 15DU + 3 Thrusters 135#

7 rounds

Comment #92 - Posted by: Przemek at February 17, 2014 9:49 AM

Made up yesterday's row/deadlift workout this morning.

Did woman's scaling 1:43/215#

1 deadlift short of 10 rounds.

Comment #93 - Posted by: Kevin C. (M/54/5'11"/174) at February 17, 2014 9:57 AM

Nice work Joe N. and D.S.

I scaled/subbed:
5 tuck jumps
3x 115 lb thrusters
9 rounds

Comment #94 - Posted by: ChuckB M/56/5'11"/165 at February 17, 2014 10:04 AM

6 rounds at 115

Triple-unders broken, who strings them besides Buddy Lee? Oh, and Speal of course :)

Triples in the games!?

Comment #95 - Posted by: james.patrick [M/51/66"/135]-'06 at February 17, 2014 10:12 AM

No videos yet?

Comment #96 - Posted by: Marc M at February 17, 2014 10:17 AM

5 rounds + 5 double unders

Double unders
155 lbs

Comment #97 - Posted by: Craig Beveridge 39/M/5'11/210 at February 17, 2014 10:18 AM

8 rounds + 5 triple unders = 85 reps. RX

Nathan Bramblett


Comment #98 - Posted by: Nathan Bramblett at February 17, 2014 10:19 AM

2014-02-17: Sub 12rnds 50 skips/3 thrusters 135. 11:48.

Comment #99 - Posted by: gs at February 17, 2014 10:22 AM


4 rds rx'd

Comment #100 - Posted by: David Rochon at February 17, 2014 10:24 AM

Nathan- just watched your video. Very nice! That is impressive.

Comment #101 - Posted by: Kevin C. (M/54/5'11"/174) at February 17, 2014 10:31 AM

This was fun.

Ladies rx
7 rounds + 2 triple unders in 7:00


Comment #102 - Posted by: Camzin Martin at February 17, 2014 10:36 AM

7 rounds + 5 + 2 RX


Comment #103 - Posted by: Sean fender at February 17, 2014 10:48 AM

Nathan and Sean -- awesome work, guys! I'm really impressed by those triples.

Comment #104 - Posted by: Bill M. m/49/5'3"/135 at February 17, 2014 10:55 AM

This weekends level 1 course at St.Louis Park CrossFit, legit coaches, legit people, a great course and awesome community. Thanks to all the coaches and big shout out to CrossFit for making it happen

Comment #105 - Posted by: Tadd Randolph at February 17, 2014 11:06 AM

7rds + 5 triples RX

Comment #106 - Posted by: Derek Weikart at February 17, 2014 11:26 AM

Level 1 seminar in Swansea UK was epic. Learnt so much and got some real good info down. Thank you so much CrossFit for these courses! Can't wait to get on more of them!

Comment #107 - Posted by: Alex Yagoub at February 17, 2014 11:30 AM

CPC at Miami Peak 360 was amazing all the Staff Chuck,Rusell,Jenn & Austin Great Coaches!!
ThanK you all; I will put into practice what I learned.
Regards from Möbius CrossFit Cancun.

Uriel Galaviz.

Comment #108 - Posted by: Uriel Galaviz at February 17, 2014 11:31 AM

@Gabe #12:
How many bro-reps then?

Comment #109 - Posted by: Tomas (Sweden) 39yo/177cm/71kg at February 17, 2014 11:32 AM

7rds +4 Triple Unders RX

Comment #110 - Posted by: Dean Santos at February 17, 2014 11:35 AM

7rds +4 Triple Unders RX

Comment #111 - Posted by: Dean Santos at February 17, 2014 11:36 AM

Scaled to 100# thrusters and 10x DU's
7 rnds + 1 thruster

Comment #112 - Posted by: Will [M/42/71"/178] at February 17, 2014 11:38 AM

Not able to do a Single - Triple ;-/

10 DU's
5 Thrusters 185#

5 Rounds + 10 DU's

Comment #113 - Posted by: Martin N. at February 17, 2014 11:43 AM

Did yesterday's workout 6 rounds rx
Then today's
10 su, then du alternating
185# thrusters
4 rounds
Triple unders elude me :) but that was fun

Comment #114 - Posted by: Wolfgang 6'3/250# at February 17, 2014 11:48 AM

level 1 crossfit county Oviedo FL ROCKED! a big shout out to Johnny Mac -- who was my knight in shining armor and Mike - who made sure that everything flowed well!
Nice to see Jenni after many years. You are amazing! Todd- what the hell where you doing flipping on the floor like a seal on crack?? whats up with that? Meghan you where an amazing instructor -- although those moves on the GHD machine kinda scared me... just saying..
and thanks to Camille - such a great, kind, knowledgeable person.
Great facility -- one of the largest around - if not the largest - I think Wayne trains covert ops there.
The best instructors! Had a blast !! thanks again

Comment #115 - Posted by: ayala b at February 17, 2014 11:53 AM

9 rounds + 1 triple unders RX'd

Egill Gylfason, Reebok CrossFit Reykjavik, Iceland.


Comment #116 - Posted by: Egill Gylfason at February 17, 2014 11:56 AM

Crossfit Warmup

AMRAP 7 minutes:
10 Double Unders
155 lbs. Thruster, 3 reps

4 rounds plus 3 DU

Cash Out:
Rope Swings, 30 sec. on 30 sec. off- 8 rounds
10 minute run

Comment #117 - Posted by: Suds at February 17, 2014 12:08 PM

Had to sub this

60kg thrusters
7 rounds

Comment #118 - Posted by: Jani Heinonen at February 17, 2014 12:08 PM

6 rounds + 5 triple-unders Rx

Have to work on stringing the triple-unders together, went one at a time. Decent workout.

Comment #119 - Posted by: Danimal at February 17, 2014 12:10 PM

Still working on the triple-unders... I was able to get 1 at a time, but they were UGLY.

4 rounds + 5 trips + 2 thrusters (123lbs)
As Rx'd

Comment #120 - Posted by: Cara at February 17, 2014 12:15 PM


5 complete rounds in 7:02

Most loved and hated 7 mins of my life....

Comment #121 - Posted by: Josh C at February 17, 2014 12:25 PM

No triples. Scaled to 15 doubles, 6 135pd thrusters.
5 rounds plus 1 double.
Should've done 155 for 3

Comment #122 - Posted by: Jerime at February 17, 2014 12:27 PM

Left rope at gym and needed to do something at home. Came up with this take on Fran and humbly named it Fran-kenstein

Maybe coach will make a new line if monster girls!

Here it is:


For time:
15 DB thruster - 45lb
3 pull-ups unbroken

12 DB thrusters - 55lb
6 pull-ups unbroken

9 DB thrusters - 60lb
9 pull-ups unbroken

6 DB thrusters -65lb
12 pull-ups unbroken

3 DB thrusters - 75lb
15 pull-ups unbroken

I did in 17:33 which seemed very bad, but under the weather and had to do 9 reps of 65s because I don't have 60s. I suppose this could be tweaked by a pro programmer. I like the concept though.

Failed on 2nd and 3rd rep.

Love to see what a sub 3min Fran athlete does this in.

Comment #123 - Posted by: Brad h m/33/71"/176 at February 17, 2014 12:31 PM

@#98 Nathan, I think you sold yourself short. I counted 10 rds + 5 tu (rx'd). Very nice!

Comment #124 - Posted by: YNCS at February 17, 2014 12:36 PM

@Egill, Dean, Derek, Sean, Nathan, and especially Camzin...nice performances! Thanks for the entertainment during my lunch break. Beast mode, all of you.

Comment #125 - Posted by: Gavin at February 17, 2014 12:40 PM

50 singles
155 lb thruster

5 rds. Did this after yesterday's row and deadlift wod.

Comment #126 - Posted by: Dave 31/6'/180 at February 17, 2014 12:45 PM

7 rounds
Sub 30 singel for 5 triples working on doubles
115lb thrusters

Comment #127 - Posted by: Greg at February 17, 2014 12:55 PM

1 round + 1 triple and camera died about 4 minutes in. Never attempted triple unders before and was absolutely the toughest part.

Comment #128 - Posted by: TJ at February 17, 2014 12:58 PM

Jakob Magnússon
10 rounds+6reps


Comment #129 - Posted by: Jakob Magnússon at February 17, 2014 1:02 PM

6 Rounds, 5TU's, and 1 thruster

Tony Neal
CrossFit Liberty


Comment #130 - Posted by: Tony Neal at February 17, 2014 1:03 PM

Disregard Comment 98!

Thank you Comment 121! I realized that after I posed it. Apparently I cant do math after ive worked out!

Here's what I got. 10 rounds + 5 triple unders = 85 reps


and my video cut out when I was trying to verify the weight, here's the video for that, taken 5 seconds after the end of the first video.


Comment #131 - Posted by: Nathan Bramblett at February 17, 2014 1:08 PM

3 rnds + 4 reps rx
only did this in 6 min due to clock messing up

Comment #132 - Posted by: Kri$ at February 17, 2014 1:10 PM

started with 145lb thruster
Did 3 rds, then subbed in 15 dbl unders as turned into TU attempts... completed out 2 more rds...
TU need work!
Fun programming!

Comment #133 - Posted by: Sebastian 45/6'2"/180 at February 17, 2014 1:14 PM

RX 9 rounds +2 reps

Comment #134 - Posted by: MJ at February 17, 2014 1:27 PM




There is a count of the weight on the barbell at the end. Standard Rogue pound plates.

Comment #135 - Posted by: Tim Paulson at February 17, 2014 1:29 PM

scaled to double unders and 135lb thruster.
6 rounds.

Comment #136 - Posted by: Cameron Hall at February 17, 2014 1:34 PM

Scaled to
Amrap in 7 min:

15 double unders
3 rep thruster 135 lbs

10 rounds completed

Practiced the triple unders, can get them as singles, but need a lot of practice, 185lb thruster is too heavy for me right now

Comment #137 - Posted by: Paul S M 35/6'0"/190 at February 17, 2014 1:36 PM

Sonny zickefoose
10rounds +1 rep


Comment #138 - Posted by: Sonny zickefoose at February 17, 2014 1:44 PM

Sonny zickefoose
10rounds +1 rep


Comment #139 - Posted by: Sonny zickefoose at February 17, 2014 1:44 PM

Can't triple under or thruster 186 so...

7 min amrap
10 double unders
155 thrusters

5 rounds + 10 double unders

Comment #140 - Posted by: Andrew at February 17, 2014 1:45 PM

sub: 15 tuck jumps, 135# thrusters x 4 reps
7 min
4 rnds + 15 TJ
should have stretched it to 10 min.

Comment #141 - Posted by: bb at February 17, 2014 1:45 PM

This was fun!! Yay for triple unders! I did 10 rounds and 3 triples.


Comment #142 - Posted by: Lindy Barber (Wall) at February 17, 2014 1:54 PM




There is a weight count at the end of the video. Standard Rogue pound plates.

Comment #143 - Posted by: Tim Paulson at February 17, 2014 1:55 PM

Well, that was fun.
8rds + 5 triples.


Comment #144 - Posted by: Aaron Zanchi at February 17, 2014 2:06 PM


11 rounds as RXd.

Awesome challenge!

Comment #145 - Posted by: Cameron Currie at February 17, 2014 2:06 PM

21 years old 180lbs

8+5 RX

If i could count triple unders could've gotten more!!! love this stuff keep it coming!!!! Best way to train mainsite period.


Comment #146 - Posted by: Nick at February 17, 2014 2:10 PM

5 rounds + 5 triple unders (Thrusters were the killer)

Didn't record my effort, but I did provide a link to the 34 unbroken triple unders I did for my 34th birthday.


Comment #147 - Posted by: B. Rhaly at February 17, 2014 2:18 PM

I attended the Crossfit Level 1 Seminar in Memphis & wish I had attended the CFL1 seminar years ago. I was introduce to Crossfit a few years ago and did my research on movements & methodology ect. but though I should be "good" at it before I attended. Going over the fundamentals, basic movements, and being taught by some of the best this weekend was an awesome experience and was a wake up from getting distracted by the million variations. Hence I've been hitting some plateaus in my training getting quite frustrated and it just really hit home to go back to the basics.
Thank you Cherie, Pat, Nick, Chris & Donavan!
Cheers to becoming a Super Ninja

Comment #148 - Posted by: BrittanyG at February 17, 2014 2:23 PM

Thank you so much Chuck, Jenn, Russel and Austin for an awesome weekend. I recommend this Coaches prep course highly to anybody who has some coaching experience and wants to be the best they can be. We came in a group of 5 from our box in Deerfield Beach and started already today to implement our new skills . This course will surely have a major impact on our box. So glad that most of our coaches came to learn.

Comment #149 - Posted by: Gabriele at February 17, 2014 2:24 PM

Great work all of you.
vacation run 30 minutes
a run in michigan is much easier than a run in north carolina
forgot about the hills

Comment #150 - Posted by: Mike Andridge/43/5'8"/175 at February 17, 2014 2:35 PM

3 rounds + 3 Triples

Comment #151 - Posted by: Kevin W at February 17, 2014 2:36 PM

scaled to 7 DU and 90# TH

10 rounds + 7 DU

Comment #152 - Posted by: Windlord at February 17, 2014 3:00 PM

6 Rounds + 6 Reps Rx


Comment #153 - Posted by: Roger W at February 17, 2014 3:01 PM

Scaled Thrusters to 155lbs.

4 rounds plus 5 Triple-unders. For some reason I am better at triple unders then double unders...

Comment #154 - Posted by: NickR at February 17, 2014 3:01 PM

7 Rounds + 6 Reps Rx


Comment #155 - Posted by: Tony A at February 17, 2014 3:01 PM

7 Rounds + 6 Reps Rx


Comment #156 - Posted by: Tony A at February 17, 2014 3:03 PM

Strength: back squat 3x5 @ 195#. Shoulder press 3x5 @ 120#.
Conditioning: 5 rounds of:
20 barbell front rack lunges w/ 95#
20 evil wheels
Max rep strict pull-ups

All rounds completed, 18 pull-ups.

Comment #157 - Posted by: Gavin at February 17, 2014 3:03 PM

Thanks to everyone at Crossfit St. Louis Park, MN who put on the L1 cert this weekend. I learned a lot and had a great time. Thanks Joe, Doug, Jason, Kelly, Natosha, and Andrew.

Comment #158 - Posted by: Ryan Rankin(26/M/6'/195) at February 17, 2014 3:13 PM

1 Triple Under of the 7th Round.
Gabriel Garcia from Crossfit Swell Puerto Rico.


Comment #159 - Posted by: Guillermo Rodriguez at February 17, 2014 3:18 PM


10 Rounds

5'5" 155lbs 20 Y.O.

Daniel Spray

Comment #160 - Posted by: Daniel Spray at February 17, 2014 3:20 PM

Daniel Spray

5'5" 155lbs 20 Y.O


Comment #161 - Posted by: Daniel Spray at February 17, 2014 3:21 PM

Did this rx'd as I know Coach wanted us to max out our strength on thrusters today

2 rounds plus some TUs

I can honestly say that at least 6 TUs were legit


Comment #162 - Posted by: mikeyb m/53/178 at February 17, 2014 3:25 PM

11 rounds plus 1 Triple Under RXD


Comment #163 - Posted by: Brice Collier at February 17, 2014 3:37 PM

11 Rounds plus 1 Triple Under RXD


Comment #164 - Posted by: Brice Collier at February 17, 2014 3:39 PM

4 rounds 5 triple-unders & 2 trusters Rx'd

Comment #165 - Posted by: phill 37°21'41"N 118°23'43"W at February 17, 2014 3:44 PM

9rounds + 5 TU + 2 thrusters RX


Comment #166 - Posted by: Rian Moe at February 17, 2014 3:44 PM

3rnds + 4 triples


Comment #167 - Posted by: Jake Kiddoo at February 17, 2014 3:52 PM

BrandX isn't updated, so I created my own scaling.

7min AMRAP:
5 double unders
3 thrusters @ 95#

5 rounds + 5 double unders

This is the exact same score I got on yesterday's workout, so I feel like I scaled it well. This thruster weight is very challenging to me, and I struggled towards the end. 75lbs would have probably been better, but I was trying to do 50% RX'd. Not sure I've ever strung together five double-unders before today -- did that on a few sets. The remaining were typically 3+2 or 3+1+1.

Comment #168 - Posted by: Brad B 34/m/6'2"/170 at February 17, 2014 3:52 PM

M / 185 / 5-11 / 45

10 double unders
5 Thrusters w 2 - 20kg kettle bells

7 rounds

Comment #169 - Posted by: Manny Da Rosa at February 17, 2014 3:58 PM


11+6 Rx

Weight count is at the end of the video. Standard rogue pound plates.

Comment #170 - Posted by: Tim Paulson at February 17, 2014 4:01 PM


14 rounds + 6 reps Rx

Comment #171 - Posted by: Ben Smith at February 17, 2014 4:10 PM

5- 135# thrusters
20 double unders
6 rounds + 4 DUBs

Comment #172 - Posted by: Jetté 44/M/5'11"/175 at February 17, 2014 4:11 PM

10 double under
3 thruster 115#
5 round

Comment #173 - Posted by: felipe anselmo at February 17, 2014 4:26 PM

10 rounds RX


Comment #174 - Posted by: Michael Hernandez at February 17, 2014 4:27 PM

Scaled to 165#. Cheated on TUs. I figured that DUs would be too 'easy', but I couldn't quite get the TUs. Tried as hard as I could.

3 rds + 7 reps

Afterwards, managed to get two TUs after beating myself up with the rope. So there's that.

Comment #175 - Posted by: buffedout at February 17, 2014 4:34 PM

@Ben Smith

Thanks for posting your video; you've inspired me to double my efforts. Or quintuple, I suppose.

Comment #176 - Posted by: buffedout at February 17, 2014 4:43 PM

3 mile run....
3 Rounds
9 95# Thrusters
10 Box Jumps

Comment #177 - Posted by: dyagg at February 17, 2014 4:48 PM

Ben Smith, did you fall on hard economic times? Come on dude! I have bills to pay. :-)

Comment #178 - Posted by: Cameron Currie at February 17, 2014 4:52 PM

http://youtu.be/wDAyfZSzhNs 9+5 triples

Comment #179 - Posted by: Josh nimmo at February 17, 2014 4:58 PM

9+5 triples http://youtu.be/wDAyfZSzhNs

Comment #180 - Posted by: Josh Nimmo at February 17, 2014 4:59 PM

Thanks to the great coaching staff at the Level I Cert. Course @ Dallas Strong - Ian, Abbi, Keith, Gale, Tosh, and Eric O'Connor :)

Comment #181 - Posted by: Natalie B. at February 17, 2014 5:08 PM

5 rounds plus 3Tu's...found a weakness with triples...
Impressive work Ben

Comment #182 - Posted by: Marc pivirotto at February 17, 2014 5:08 PM


Comment #183 - Posted by: Dylan Davis at February 17, 2014 5:10 PM

Soooo, forgot to put my phone in airplane mode so the Video cutoff at 5:45 when I was 6 rounds in. Rookie mistake. And it's sideways. Dammit. Lol. Actually got 7 even rounds in 7 mins but can only 'count' those in the video.


Comment #184 - Posted by: Jeff McK at February 17, 2014 5:15 PM


6 rounds plus 5
5 double unders and 3 95 lb thruster

Will try another night since I had the knee pain last night.

Comment #185 - Posted by: Texas couple at February 17, 2014 5:16 PM

Scaled to 155#
All triple unders failed. They were more like double and a half unders.

3 rounds + 1 thruster(6 reps)

Comment #186 - Posted by: ScooteR at February 17, 2014 5:35 PM

8 Rounds
DU's, 145#

Comment #187 - Posted by: CrossPfft at February 17, 2014 5:59 PM

Rested 10 mins after yesterday's WOD and scaled:
15 DUs
135 thrusters
2 rounds + 15 DUs

Comment #188 - Posted by: Rowan M/5'5"/150/49 at February 17, 2014 6:04 PM

Dang, I can't count. Sorry guys, did 13rds+6 reps. I had no idea where I was during the workout... Thats why you video I guess!

Comment #189 - Posted by: Ben Smith at February 17, 2014 6:08 PM

Nice work, Ben Smith.

Comment #190 - Posted by: Pukie at February 17, 2014 6:12 PM


Tuck jumps
75# thruster

9 rounds

Comment #191 - Posted by: mg M/65/158/5'6" at February 17, 2014 6:16 PM

I saw Ben's score and thought, why bother. That looked too easy.

Comment #192 - Posted by: Jason Smith at February 17, 2014 6:58 PM

Scaled the Thrusters, and subbed 3 tuck jumps for every triple-under (the jump ropes at my gym were M.I.A today):

AMRAP in 7 minutes of:
15 tuck jumps (3 tucks = 1 triple under)
3 Thrusters @65#

Total rounds: 8, plus 15 tuck jumps.

Comment #193 - Posted by: Jill/F/5'2/100 lbs at February 17, 2014 7:50 PM

As RXd:

4 rounds + 5 TU

Navy Chief! Navy Pride!

Comment #194 - Posted by: Kyle M/31/5'11"/185 at February 17, 2014 8:57 PM

Complete as many rounds as possible in 7 minutes of:
10 Double unders (unbroken for some people, focusing on not breaking midline position)/30 singles
3 Thrusters (heavy)

Elizabeth 6 (65)
Jacqueline 7 (75)
David 6 (115)
Pryde 5 (75/85)
JZ 7 (85)
Aaron 7 (55)
Erika 8 (65)
Bubs 9 + 10 (65)
Alyssa 10 (25)
Tyler 11 (20)
Alison 9 (55)
Jason 8 (135)
Amp Potter 5 (35)
Katie B 8 + 30 (20#)
Amanda 8 + 30 + 1 (45)
Ricky 7 (95)
Veronica 7 (35)
Josh 5 (45)
James 6.5? (45)
Mr. Wonsil 5 (95)
Erin Kav 6 (75)
John ? (10#)
Kyle 7 (65/s)
Wendy 7 (55/s)
EP 8 (45/s)
Mr. Carey 4 (105)
Pudge 10 (45)
Collin 6 (95)
Megan 7 (75)
Jada 6 + 30 (35/s)
Crystal 9 (35/s)
Mrs. Carey 7 (55/s)

Comment #195 - Posted by: Champions Club at February 17, 2014 9:29 PM

@Tim P: great job! I've been wondering about yours all day since seeing the CFI blog!

Comment #196 - Posted by: mindi bird at February 17, 2014 10:24 PM

Truly amazing L1 in Stockholm, Sweden! Huge thanks Nolan, Jami & the rest of the L1 staff!! High Fives, chest bumps and hug yourself!! Will never forget the "demo doll" and the moose!

Thanks! //ari

Comment #197 - Posted by: Ari Olli at February 17, 2014 11:19 PM

6 rounds + 1 thruster

Subbed double-unders for triple-unders
Scaled thrusters to 50kg

Comment #198 - Posted by: Brett (25/M/188cm/79kg) at February 17, 2014 11:19 PM

PREGUNTAS ! Ha ha I wanna thank the crossfit Barcelona LV 1 staff Todd, Fede, Basti,Simon, Hannu, Pedro and the translators Nono and Carlos for a awesome time learned so much and the weekend was super motivating and inspiring Thanx gonna go practice on my air squat Blessings

Comment #199 - Posted by: Daniel at February 18, 2014 12:59 AM

Adam at mighty warrior crossfit

Comment #200 - Posted by: Adam Gerlach at February 18, 2014 2:11 AM

Scaled to: 20 SU's and 3 Thrusters @ 115lbs

7 rounds in 7 mins.

carried on to 10 rounds in 9:45

Comment #201 - Posted by: Justin at February 18, 2014 4:28 AM

Subbed high (8-10") touch taps
5 x 40#dbs for thrusters

8 + 8

Comment #202 - Posted by: Brian m/36/5'11"/160 at February 18, 2014 5:14 AM

WU: 3.4 mile run @ 7:49/mi

7:00 AMRAP Scaled big-time:
15 DUs
3 x 115# Thrusters
5 rds + 15 DUs

531 DL:
5 x 135
3 x 160
5 x 175
5 x 200
10 X 225

Comment #203 - Posted by: Dave H (M/38/5'8"/148) at February 18, 2014 5:54 AM

Scaled to 10 jump and tucks and 105# thrusters

8 rounds + 10 jump and tucks

Nursing sore back.

Comment #204 - Posted by: Jim R. 51/5'8"/160 at February 18, 2014 6:25 AM

Thanks to the great coaching staff at the Level I

Comment #205 - Posted by: EMILIANO GUTIERREZ at February 18, 2014 7:15 AM

1 round
Triple-unders/triple-under attempts
175 lb thruster

Comment #206 - Posted by: myles456 at February 18, 2014 8:02 AM

7 min amrap
9 rds
15 du
3 x 145# thrusters
Rested 7 min and repeated w same score

Comment #207 - Posted by: Bells at February 18, 2014 9:34 AM

Huge thanks to everyone involved in the Level 1 cert in Seattle this past weekend! You guys rocked!

Comment #208 - Posted by: Kelly at February 18, 2014 9:40 AM

7 Min amrap

6 rnds + 2 thrusters
15 DU
3 x 145 lb thrusters

Comment #209 - Posted by: Stu at February 18, 2014 10:10 AM

Subbed jump tucks and 155#

5+1round of jt

Comment #210 - Posted by: Matt von L (27/m/6'0"/190) at February 18, 2014 10:11 AM


7min AMRAP
10x DU's
3x 185lb Thruster

4 rounds + 10 DU's

Tried TU's but failed miserably. Need more work.
Each set of Thrusters started with a Powerclean as the barbell was on the ground each round.

First 2 rounds the Thrusters were good. 3rd & 4th rounds the Thrusters became Front Squat + Push Jerk. I should have scaled the weight down to keep the intensity.

Comment #211 - Posted by: Cade at February 18, 2014 10:19 AM

10 d.u.
3-155 thrusters


Comment #212 - Posted by: JBS at February 18, 2014 11:43 AM

Scaled To:
AMRAP 7:00
15 Double Unders
3 Thrusters @ 115#
7RDS + 11D/U

Comment #213 - Posted by: RD M/30/6'/170 at February 18, 2014 12:23 PM


9 rounds with 155lbs

Comment #214 - Posted by: Jon Craig at February 18, 2014 1:29 PM


7 rounds, 7 reps....RX

Comment #215 - Posted by: Dain Lewis 34/200/5'11" at February 18, 2014 2:10 PM

I appreciate staffs. They were nice! I had a great time with members. They are my first crossfit brothers.
And I learned many things. These improved me.

Comment #216 - Posted by: Koji / Japan at February 18, 2014 3:28 PM

5 rounds. 10 high jump knee tucks. 125 thrusters.

Comment #217 - Posted by: Elliott Harding at February 18, 2014 3:47 PM

Scaled to 10 double unders and 3 thrusters @155.
10 rounds.

Comment #218 - Posted by: Kurt M/40/190 at February 18, 2014 4:38 PM


10 double unders
RX'd thrusters

3 rounds + 8 double unders

Comment #219 - Posted by: MilesForks at February 18, 2014 4:40 PM

Did this one outside of the hotel. Feel like I may have gotten a touch of the flu or food poisoning, etc. Had to take yesterday off and really wasn't feeling it today, but decided to go for it since it wasn't that long of a workout. I tried to use one of our fold up tents (that we use for work) for the thrusters, but it kept falling down onto my face so I ended up subbing air squats and pushups for thrusters. Also, subbed Dus for TUs. Did the following:

AMRAP 7:00 (Extended)

10 Double Unders
15 Air Squats with hands locked overhead
15 Pushups

3 Rounds in 8:37

There was definitely some "confusion time" in there as I tried and failed to lift that tent over my head a few times. It only weighs about 40 lbs, but is very awkward to lift as there was nowhere to grip. I ended up thinking on my feet and subbing in the air squats and pushups. I locked my hands over my head to add difficulty and try and work on getting my hips out on front/overhead squats and not leaning forward so much. Hopefully, I'll be feeling better tomorrow and can rock out today's WOD.

Comment #220 - Posted by: Trent M. 34/M/5'10"/175 at February 18, 2014 4:46 PM

5 rnds + 5 du

5 du
3 thrusters 185pd

Comment #221 - Posted by: hollyhog at February 18, 2014 5:29 PM

15 DU
135# thrusters
6 rounds

Comment #222 - Posted by: Marty/159/34/5'7" at February 18, 2014 5:51 PM

4 rounds
50kg thruster
Triple unders one triple at a time

Comment #223 - Posted by: DanNZ M/25/177cm/62.5kg at February 18, 2014 9:13 PM

8 rounds

scaled to 135# thruster, 15 dus

Comment #224 - Posted by: JFM at February 18, 2014 10:19 PM

Rx - 2 Rounds

Comment #225 - Posted by: Oliver Cash at February 18, 2014 10:58 PM

Pack from brandx

15 double unders
3 135 lb thrusters

4 rounds + 15 DU + 2 thrusters

Comment #226 - Posted by: brett_from_wylie at February 19, 2014 4:30 AM

as rx'd:

3 rds + 2 TU

Comment #227 - Posted by: Casey Ray at February 19, 2014 1:52 PM

Made this up today:

6 Rd's + 10 DU

125 lb thruster for 185 lb
10 DU for triple under

Comment #228 - Posted by: Nate at February 19, 2014 2:37 PM

Sub 15 dus / 125 thruster -2+15
Then. 15 dus/3 thruster@ 105- 6+16

Comment #229 - Posted by: Sue Ady F/45/135 at February 19, 2014 4:18 PM

3 rounds and 1 TU rx'd

Comment #230 - Posted by: Josh/20/178/5'6" at February 19, 2014 9:20 PM

5 24" box jumps
3 185# thrusters
7 rounds

Comment #231 - Posted by: Tormod at February 20, 2014 8:14 AM

Three rounds at 155 thrusters and 5 TU attempts/round. Did 2 TU, PR.

On a better note, did 71 DU today, PR. PR'ed Tuesday w 60 DU. PR'ed last week w 52 DU.

Comment #232 - Posted by: Apolloswabbie 72" 195# 49 at February 20, 2014 9:23 AM

7 min
10 DU
115# thruster

9 rds + 10 DU's

Comment #233 - Posted by: Gfunk m/35/72/205 at February 20, 2014 12:46 PM

21 Feb 14.

We just couldn't get the triple unders in practice so subbed in 10 double unders.

Paul 8 rounds (60kg thruster)
Tim 6 rounds (50kg thruster)

Comment #234 - Posted by: Paul & Tim (A Garage Gym in Sydney) at February 20, 2014 6:40 PM

7 min:
5 TU's
3 Thrusters 185

3 rds + 4 TU's RX'd

Comment #235 - Posted by: Jasson S. (Crossfit Hollywood) at February 21, 2014 7:51 AM

5 rds even RX

Comment #236 - Posted by: Adam Hamm at February 21, 2014 8:40 AM

as rx'd 4 rounds

Comment #237 - Posted by: Jamie m/185/35/5,11 at February 21, 2014 1:23 PM


Did double unders. (Tried but couldn't get the triple unders).
Scaled thrusters to 125lbs

9 rounds

Comment #238 - Posted by: Antun Karlovac at February 22, 2014 9:42 AM



Comment #239 - Posted by: DJ at February 22, 2014 2:57 PM

5 bar hops, 135# thruster x 3

7 RDS.

Comment #240 - Posted by: ART/M45/5'5"/150 at February 25, 2014 2:40 AM

155lb Thrusters
15 double Unders
6 rds + 2 Thrusters

Comment #241 - Posted by: Mark Salzman at February 26, 2014 5:36 AM

Scaled to 10 DU and 50kg/110# thrusters

7 rounds plus 10 DU

Comment #242 - Posted by: SimonGD 40/69"/74kg at February 27, 2014 9:23 AM

A shout out to the coaches & "students" at the CrossFit Kids seminar at RCFMedfield. Awesome weekend with great info, passion, fun and good people. I've already fixed my 9 year old [twin] nieces squats - simultaneously - in sub 30 seconds. "Cut the tree in half" to set the hips back was clutch. Can't wait for more!

Comment #243 - Posted by: Monique at March 2, 2014 1:38 PM

subbed 10 DUs and 145 lbs. thrusters

5 rounds

Comment #244 - Posted by: Manchild at March 20, 2014 6:05 AM

CFWUx2 45x5 135x3
3 rds + 1 TU

Comment #245 - Posted by: Doug at December 22, 2014 6:42 PM
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