March 10, 2014

Monday 140310


5 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups

Post time to comments.

Compare to 100622.


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CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit Mayhem, CrossFit Columbus, CrossFit Garden City, CrossFit Omaha, Atlas CrossFit, CrossFit Monrovia, CrossFit Coconut Grove, CrossFit King of Prussia, PURE Fitness CrossFit, CrossFit Brussels, CrossFit Officine, CrossFit Singular Box, CrossFit 3D, CrossFit Richmond, CrossFit SAP.
CrossFit Coach's Prep Course: CrossFit Belltown.
CrossFit Kids Course: CrossFit Max Effort .

What are the 10 general physical skills? - video [ipod] [mov] [HD mov]

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

Thank you Gabe, Dave, Lindsey, Megan, Austin, and Chuck for an amazing weekend!! I had a great time and learned a lot!

Comment #1 - Posted by: Jeff at March 9, 2014 5:15 PM

Shoutout to Bobbi, Adrian, Matt, Danny and Doug for the best weekend ever!

Comment #2 - Posted by: Jason H at March 9, 2014 5:16 PM

I was an honor having attended the first ever Level 1 Seminar at Crossfit Garden City. Thank you to everyone for making this weekend unforgettable!! So many laughs!!! #paleohotpockets

Comment #3 - Posted by: JESS at March 9, 2014 5:44 PM

L1 in Columbus was a fantastic time. Well run by great teachers; thank you all so much! Can't wait to take it all to the gym.

Comment #4 - Posted by: Alli at March 9, 2014 5:53 PM

Vegas, Vegas, Vegas! CFK was amazing! Quick shout out to the staff: John, Jon, Teghen, Megan, and Keegan. Great instructors who care deeply about the future of CrossFit. Thank you to each and every attendant as well for sharing your knowledge and helping me become a better coach.

Comment #5 - Posted by: Justin Harris at March 9, 2014 5:57 PM

The teachers at the L1 cert at Atlas CrossFit were great! I learned a lot more than I had expected. They made the lectures fun with their humor. Thank you all!

Comment #6 - Posted by: Dan K. at March 9, 2014 5:59 PM

Columbus L1 was awesomesauce! Great coaching! Loved the staff!

Comment #7 - Posted by: Tracy at March 9, 2014 6:06 PM

DALLAS WAS STRONG!!! Had an amazing time! Thank you to a wonderful staff and BOX.

Comment #8 - Posted by: Kristen N. at March 9, 2014 6:07 PM

Had an amazing learning experience with the Seminar Staff at Atlas Crossfit this weekend. Met great people and cant wait to take what i learned to guide the members at my gym. Thank you Matt, Cherie, Donny, Adrian, Bobby and Doug for showing us the way to fitness.

Comment #9 - Posted by: Ben macri at March 9, 2014 6:07 PM

just did this on 2/14 - 56:59 in the snow and ice...made rope climbs extra special

Comment #10 - Posted by: Mel 41m/5'10"/185 at March 9, 2014 6:26 PM

A big thank you to the staff at L1 Columbus! Chuck, Austin, Lindsey, Megan, Dave and Gabe, you made the weekend fun and incredibly informative. Can't wait to work on what I have learned and begin to help the members of our box get better at this amazing fitness program. Thanks again!

Comment #11 - Posted by: Jason at March 9, 2014 6:35 PM

What would be a good sub for rope climbs? Want to honor RJ but don't have a rope to climb. 20 or so pull-ups??

Comment #12 - Posted by: Chad Jarvis at March 9, 2014 6:52 PM

Thanks to Chuck,Gabe,Dave,Magan,Lindsay and Austin at Crossfit Columbus. The weekend rock my confidence a bit but gave me the tools to get better. Question can we do that again next weekend.

Comment #13 - Posted by: Doug at March 9, 2014 6:56 PM

L1 Cert at Pure Fitness CrossFit was the best!!! Thanks to all the instructors for their advice. #SHESSTRONGER

Comment #14 - Posted by: Scott S at March 9, 2014 6:57 PM

Ditto to what Justin Harris posted. CFK staff was great!!! Thanks for making me a better coach as well!!

Comment #15 - Posted by: Mark Bryant at March 9, 2014 7:02 PM

My experience at the Pure Fitness level 1 cert was awesome!! The coaches were so cool and made the weekend lots of fun. Most importantly, they were easy to learn from and taught me a lot that will better me as an athlete and hopefully one day as a coach. Big thanks to all of the instructors!! :)

Comment #16 - Posted by: Denzelle B at March 9, 2014 7:09 PM

An amazing experience this weekend at Atlas Crossfit, AMAZING instruction by extremely experienced coaches. Matt, Cherie (spelling), Doug, Bobby, Donny and Adrian were engaging, passionate and motivating instructors! I learned soo much about crossfit! Thank you guys!

Comment #17 - Posted by: Melissa G at March 9, 2014 7:17 PM

Had an amazing expirience at the L1 course in Miami, i would deffinitely recomend it to anyone, it just adds a lot of value to your sport life; i also had amazing coaches from whom i learned a lo, thanks Joe, Doug, Spencer, Fernando, Wes, Leah,Michelle, Santiago and Noah... You guys were amazing!!

Comment #18 - Posted by: Felipe at March 9, 2014 7:18 PM

Had a great weekend at Atlas Crossfit and learned a ton that will both improve my level of fitness and more importantly help others achieve fitness -Thanks to the best coaches Matt, Cherie, Donny, Adrian, Bobbi and Doug!

Comment #19 - Posted by: Drew at March 9, 2014 7:32 PM

Thank you Cherie, Matt, Bobbi, Donny, Doug and Adrian for a amazing weekend. I had a lot of fun and I'm sure everyone else did as well! You guys were a amazing seminar staff to have and made every second of the day worth it! Thank you for all the great information you passed on to me and the class! Hope to see you guys soon.

Comment #20 - Posted by: Chris Cronin at March 9, 2014 7:44 PM

My biggest fear was that the two day seminar would drag, but time went by fast due to the great instructors that came to Atlas Crossfit this weekend!-- Doug, Cherie, Matt, Bobbi, Donny, and Adrian thank you so much for sharing your knowledge and expertise! Your humor and upbeat energy made the seminar a great experience!

Comment #21 - Posted by: Megan at March 9, 2014 7:57 PM

I had some great Level 1 coaches at Atlas Crossfit this weekend. I want to Thank Matt, Cherie, Donny, Adrian, Bobbi and Doug for showing us the way to fitness. I learned many new different ways to help fix ones techniques/forms.

Comment #22 - Posted by: Mike D at March 9, 2014 7:57 PM

Thank you to Rory, Dave, Matt and Eric for an awesome weekend!! The more I learned, the more I realized how much more there is to learn. I wish I could have class with you 4 every day. Walked away amazed, humbled and inspired. Thank you so much!!

Comment #23 - Posted by: Lindsey at March 9, 2014 8:27 PM

Amazing weekend at CrossFit Garden City! Defintitely spoiled with a beautiful new gym this past weekend compared to my home garage I currently CrossFit in. HaHa Thank you to all the trainers for sharing their knowledge and just creating an all around great vibe through out. Learned a great deal of new things that I can now pass on. Thanks again!!! Oh and first strict ring muscle up!

Comment #24 - Posted by: Craig Pinto at March 9, 2014 8:38 PM

Great weekend with Eric, Rory, Dave, Matt and Jason. What an engaging, knowledgable group of facilitators. Thanks for sharing your enthusiasm. #chumpchaaaynge

Comment #25 - Posted by: Cheryl O at March 9, 2014 9:08 PM

Huge thanks to Adrian, Bobbi, Cherie, Donny, Doug, and Matt for an outstanding L1 course at Atlas CrossFit over the weekend. There was a tremendous amount of information presented and the quality of the presentation, demonstration, and coaching was truly world class. I hope I'll have the opportunity to learn more from all of you sometime in the future.

Comment #26 - Posted by: Sean M at March 9, 2014 9:09 PM

Thanks to Matt, Dave, Eric and Rory!!
Being taught by 4 truly elite athletes was an amazing experience. I am so stoked and inspired to share what I've learned with my clients. Nothing kicks ass more than hanging out with 50 other people that love to do what you do!

Comment #27 - Posted by: Rachel at March 9, 2014 9:15 PM

BIG shout out to Eric, Matt, Dave, Rory and Jason. Thanks for such an amazing and educating weekend!! You were all so encouraging and enthusiastic, felt like part of the team:). So incredibly blessed to have the chance to learn from such wonderful people:). 3-2-1 Break!!!

Comment #28 - Posted by: Lynn at March 9, 2014 9:24 PM

@Chad V
I've heard 15 towel pull-ups is a decent rope sub

Comment #29 - Posted by: Windlord at March 9, 2014 9:28 PM

right hand column, second from the bottom was Coach's Prep Course at CF Super Strength, Seoul, Korea. Thanks Austin, Matt & Simon!

Comment #30 - Posted by: jim at March 9, 2014 9:32 PM

I had a great time at Crossfit Columbus. I've learned so much and I'm anxious to put my training into action. This weekend was more impressive than I expected it to be. Each day was over as fast as they began. I am thankful to have had such an incredible group of coaches staff my L1. Thank you all for the Best weekend this year!

Comment #31 - Posted by: Michael at March 9, 2014 9:58 PM

Had an awesome weekend with Rory, Eric, Matt, Dave, and Jason at PURE Fitness CrossFit in Red Deer! Thank you for sharing your knowledge, experience, and a passion for CrossFit and our community that I know will be a part of my training each and every day. #burpees #spiceupyourlife

Comment #32 - Posted by: Matt H at March 9, 2014 9:59 PM


Subbed 5 towel pull-ups + 5 squats for each rope climb; scaled to equivalent of 2 ascents
Scaled push-ups to 25 reps

Comment #33 - Posted by: Brett (25/M/188cm/79kg) at March 9, 2014 10:06 PM

Thank you to the CF Kids staff in Vegas. Great time and awesome stuff. Each member had great passion for what they do and I think did a great job passing that onto each of the attendees. Very humbling to think what power each of us has as trainers of kids.

Thanks for everything.


Comment #34 - Posted by: James at March 9, 2014 10:57 PM

There are no ordinary moments in life and in CrossFit. Thanks to Eric, Matt, Dave, Rory and Jason for the skills & drills. I learnt so much in the trainer course and I left feeling very inspired. See ya'll at The Games ;)

Comment #35 - Posted by: Deanna at March 9, 2014 11:09 PM

Great day with Matt, Hannu, Basti, Marco e Fede. I learned more than I taught. Thank you guys. E ora 50 burpees!!! ;)

Comment #36 - Posted by: Fabio O. at March 9, 2014 11:29 PM

Wonderful L1 Crossfit Officine (Milan)! Nice group, Staff fantastic. TEST ... Yeahhh! Thank Matt, Fede, Marco, Basti,Hannu end Officine Staff Peter e Tony :-)

Comment #37 - Posted by: Giorgio at March 10, 2014 12:00 AM

Io e Giorgione di Rimini ''crossfit Milano'' siamo davvero i più tosti

Comment #38 - Posted by: Valeriano at March 10, 2014 12:58 AM

Had a blast at the L1 held at Pure Fitness Crossfit in Red Deer, Canada. Eric, Rory, Dave, Matt and Jason, hats off to you guys, incredibly impressed with the depth of your knowledge and ability to transfer it to us the students! Great job guys!

Comment #39 - Posted by: Justin at March 10, 2014 1:14 AM

Crossfit Columbus L1: I waited 6 years to attend and am excited to continue learning/teaching. Thanks Chuick, Gabe, Austin, David, Megan and Lyndsey for yet another PR! Still getting srtonger and faster at 52.

Comment #40 - Posted by: Jlg-52/175-5'10" at March 10, 2014 2:53 AM

38:23 (subbed 50 anchored abmat sit-ups for rope climb)

Comment #41 - Posted by: gb 46/m/71"/185# at March 10, 2014 3:05 AM

Wow beautiful photo...magnifico weekend al "crossfit officine milano"...magnifico staff...tanks Matt Marco Basti Fede Hannu Peter Tony...sieti fortissimi...a presto...

Comment #42 - Posted by: alessandro at March 10, 2014 3:13 AM

#Spain Singular Box: Thank you very much coaches Steve, Joey and Pedro for teaching us and make us understand the spirit Crossfit. Is a pleasure for me to can enjoy of a weekend like this last. This team of coaches is great and they know what are speaking and teaching perfectly. Congratulations.

Comment #43 - Posted by: Enrique at March 10, 2014 3:24 AM

A huge thank you to Crossfit Omaha for housing the GREATEST CFL 1 seminar! Joe, Kevin, Natosha and Austin you guys are truly what Crossfit is all about; your passion is truly amazing. Thanks again for everything.

Comment #44 - Posted by: Landen K at March 10, 2014 4:25 AM

Great class this weekend at Atlas Crossfit in Chicago. Cherie, Bobbi, Matt, Donny, Adrian, and Doug put on an excellent weekend of learning. Great class guys!!

Comment #45 - Posted by: Tim at March 10, 2014 4:29 AM

Thank you CrossFit Garden City and the impressive CrossFit L1 staff for such a great weekend! Couldn't have asked for a better experience.

Comment #46 - Posted by: Noelle at March 10, 2014 4:35 AM

These days veteran wods are so awesome I'm honored to participate in these workouts it gives me that extra push when I think about the greats who served our country. Much thanks and respect to any veteran in all branches of the military. We could never truly repay these brave men and women that join the military but thank u all. I wish I could have joined but that's another story. Anyway im 1 day behind so ill think ill do todays workout because I eat way to much this weekend. Well have a good day crossfit nation.

Comment #47 - Posted by: Randy at March 10, 2014 4:57 AM


Scaled & subbed:

3 rounds for time of:

Run 800 m
15# weighted pull-ups, 15 reps
30 push-ups


Comment #48 - Posted by: porffenton at March 10, 2014 4:57 AM

Thanks to the Columbus L1 training crew Chuck, Megan, Lyndsey, Gabe, Austin, David along with Rogue Fitness. Great weekend, good times. I'm feeling it today!

Comment #49 - Posted by: Merrick Reynolds at March 10, 2014 5:08 AM

5 rounds for time:
Run 800 meters
3 x (3 Strict Pull-up + 3 Knees-to-elbow + 3 Squat)
25 Push-ups


Comment #50 - Posted by: Joe Northside m/35/70"/195 at March 10, 2014 5:10 AM

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Comment #51 - Posted by: Joe Northside m/35/70"/195 at March 10, 2014 5:11 AM

Thanks to all the instructors that came to L1 course at Crossfit Cococunt Grove, Miami, Fl! Great teachers learned a hell of a lot! So thanks to Michele, Liah, Spencer, Wes, Doll-Zaicaras, Ferdinando, and Joe! HOORRAHHH!!!

Comment #52 - Posted by: Josh Castillo at March 10, 2014 5:21 AM

I would like to give a shout out to Chuck, Lindsey, Gabe, Meagan, Austin and David for putting on one hell of a seminar this weekend at Rogue Fitness in Columbus. All of you had great personalities and sense of humors and conveyed the material in a manner that kept the audience interested and awake. I strongly recommend this course to anyone who is interested in getting their CF-L1 certification and furthering their knowledge of CF in general. Thanks guys. HELL YEA!

Comment #53 - Posted by: Eddie at March 10, 2014 5:36 AM

Crossfit L1 at KOP was kick ass!! What an amazing group of people. Level 1 staff is top notch. You could not have asked for a more enthusiastic and knowledgable group. Thank you so much to Nicole, John, Spencer, Denise, Sarah, Aimee & Vadim, you guys rock!

1. Watching Spencer Hendel kill it doing 14.2, great experience to watch a top athlete give it his all. Cheering for you through the open and hope to see you at the games!

2. Cheering Nicole Gordon through an amazing effort of 14.2, I love how she gave everything she had to push through those last rounds, very inspiring!! Nicole, you are a beast!!!

3. Denise, you crazy Brit! Your stories are both inspiring and hilarious, which I did not think could be possible. You are definitely one of the craziest Crossfitters I have ever met. Keep that passion going strong to spread the amazingness that is Crossfit.

4. John, it was great talking programming with you. Meeting someone who has been into Crossfit for as long as you have is very exciting. You know your stuff and it great to a been able to take a small fraction of that knowledge with me this weekend.

Thanks again to everyone for an amazing weekend, one of the best of my life. I didn't think I could love Crossfit more that I did, but you guys proved me wrong. Keep up the good work!!!

Comment #54 - Posted by: Paul Scheuermann at March 10, 2014 5:44 AM

Quick shout out to Karl, Kagsy, Rob and Dan at Crossfit 3D in Manchester. Thanks for the amazing Crossfit Level 1 course at the weekend guys and for all of the tips and encouragement. You guys rock!! (high 5)

Comment #55 - Posted by: Steve Bevan at March 10, 2014 6:02 AM

Misc warmup. Then 2 rounds of: run 800m, 10 kipping pullups, 50 pushups. 23:37. Had to stop to go to work.

Comment #56 - Posted by: J.Wood at March 10, 2014 6:04 AM

Great instruction and insight on movement, power transfer, etc. Had a great time with the red shirts at Atlas CF in Chicago, thank you guys!

Comment #57 - Posted by: Quentin S at March 10, 2014 6:04 AM

Great job Todd, Nadia, Kurtis, Jesse and Chris on L2 at the coolest box yet Crossfit Belltown! Awesome class, well done!

Comment #58 - Posted by: Roadrunner at March 10, 2014 6:09 AM

Great job Todd, Nadia, Kurtis, Jesse and Chris on L2 at the coolest box yet Crossfit Belltown! Awesome class, well done!

Comment #59 - Posted by: Roadrunner at March 10, 2014 6:10 AM

5 rounds for time
800 meter run
9 beginner rope climbs(3 to 1)
25 push ups

Comment #60 - Posted by: D.S. F 52/5'6/117 at March 10, 2014 6:17 AM

Shout out to Cherie, Matt, Doug, Donny, Bobbi and Adrian and Atlas Crossfit in Chicago, IL. The L1 training class was fantastic!

Comment #61 - Posted by: Luke S at March 10, 2014 6:18 AM

JJ this morning. Results there.

Comment #62 - Posted by: Jim R. 51/5'8"/160 at March 10, 2014 6:26 AM

I can't say enough about the amazing level of competency not to mention the HUGE fun factor from the coaches Cherie, Matt, Bobbi, Donny and Doug at Atlas CrossFit LVL1 this past weekend.

Thanks Cherie, Matt, Bobbi, Donny and Doug making me a better athlete!


Comment #63 - Posted by: Mike T at March 10, 2014 6:27 AM

Thank you Austin, Meagan, Lindsay, Gabe, David and Chuck for an awesome weekend! Your personalities and teaching manners made this one hell of a seminar! All those in CF-L1 at Rogue in Columbus, Ohio lets give our coaches 11 claps and a hell yeah!!!! *********** HELL YEAH!!!

Comment #64 - Posted by: April at March 10, 2014 6:41 AM

Big thanks to L1 staff at CrossFit Brussels! Nolan, Wes, anu, Jobst, Jonny and Jami you guys were amazing !!!!!!

Comment #65 - Posted by: James at March 10, 2014 6:44 AM

LV1 at Atlas was the best. Cherie, Doug, Adrian, Bobbi Jo, Donny, and Matt have to be the BEST FITNESS CREW assembled.

Comment #66 - Posted by: Quinton at March 10, 2014 7:07 AM

I would like to give a huge shout out to Chuck, Lindsey, Gabe, Meagan, Austin and David. They put on an awesome seminar in Columbus, Ohio at Rogue fitness. Thank you Rogue for being great hosts. The coaches were open and honest and represented crossfit and the community of crossfit very well. I hope to take everything I learned over the weekend and put it to awesome use!

Comment #67 - Posted by: Derrick at March 10, 2014 7:11 AM

Shout out to Cherie, Matt, Doug, Donny, Bobbi and Adrian and Atlas Crossfit in Chicago, IL. The L1 training class was fantastic!

Comment #68 - Posted by: Luke S at March 10, 2014 7:43 AM

Thanks so much to Eric, Rory, Dave, Matt, and Jason! Rory you greatly improved my squat, Dave you fixed my deadlift, Eric did wonders with the snatch... Matt I didn't have you in a breakout group so I'll just say you looked pretty ;) jk I really enjoyed your lecture on nutrition though.
Jason for opening your gym up to us and I hope your feeling better!

Cheers, Joanne

Comment #69 - Posted by: Boo Boo 26/F/138 at March 10, 2014 7:48 AM

Level one cert at pure fitness was an epic success
#greatcoaches #UNREALatmosphere #CHUMPCHAAAANGE

Comment #70 - Posted by: Tyler at March 10, 2014 7:53 AM


800m - ran to house w/weird yard and back
rope climb - lay on back pull to upright x 5
50 pushups

5 rounds

Comment #71 - Posted by: mike vinson 46/5'8/215 at March 10, 2014 8:01 AM


58 MIN.

Comment #72 - Posted by: gutopira at March 10, 2014 8:02 AM

Had an amazing weekend with Mike, Greg, Jason, Bethany, Dennis and Jennifer. Crossfit Garden City just moved into an incredible space and we got to break it in during our Level 1 Cert class. Learned a lot and can't believe there is still so much more to know. Took the course with my son which made it extra special. I would recommend this course to every Crossfitter beginner to the more advanced. The training staff was fun, professional and extremely knowledgeable. It was an honor to be in that class!

Comment #73 - Posted by: Carol O at March 10, 2014 8:09 AM

The CrossFit kids Class I attended at MAX Effort this past weekend in Las Vegas was by far the best class I have attend yet. The instructors are the best! I am planning on sending all my coaches to this course.

Comment #74 - Posted by: Derek Wellock at March 10, 2014 8:20 AM

Great weekend down in CF CC down in florida i have a blast thank you guys

Comment #75 - Posted by: Jose Rodriguez at March 10, 2014 8:27 AM

Huge shout-out to all my people in Chicago this weekend! Staff was amazing; Cherie, Matt, Bobbi Jo, Doug, Adrian, and Donny were absofrickinglutely amazing and were a blast to learn from! Thanks guys, best of luck to everyone!

Comment #76 - Posted by: Andrew White at March 10, 2014 8:41 AM


Comment #77 - Posted by: Fargingbastige (M/47/6'0"/198 at March 10, 2014 8:50 AM

Fantastic time at the Columbus L1. My instructors killed it in presentation and honestly in overall entertainment. Learned a lot and used the techniques right away. Thanks guys!!

Comment #78 - Posted by: Keely Bauer at March 10, 2014 8:54 AM

Thank you CrossFit max effort and CrossFit Kids for a great weekend!! Jon and the staff were amazing. Everyone in attendance will become a better coach, teacher, CrossFitter and person from what was taught!! Thank you again!!
"Do Less Better!!!"

Comment #79 - Posted by: Elvin at March 10, 2014 9:04 AM

scaled PU to 25
Rx'd the rest

61 min. 20 sec.

Comment #80 - Posted by: TB at March 10, 2014 9:22 AM

Level 1 class @Chicago Atlas: great energy, amazing instructors, huge amount of new stuff learef and a lot of fun!!! Thank you!!!

Comment #81 - Posted by: V at March 10, 2014 9:22 AM

Level 1 class @Chicago Atlas: great energy, amazing instructors, huge amount of new stuff learned and a lot of fun!!! Thank you!!!

Comment #82 - Posted by: V at March 10, 2014 9:23 AM

Beautifull experience!! Thanks to Matt, Basti, Hannu, Marco, Fede and Peter. You're an amazing team coach! i've learn a lot from all of you!
Thank you guys!

Comment #83 - Posted by: Rodolfo M. at March 10, 2014 9:35 AM

Made up yesterday's "J.J." this morning. Results posted there.

Comment #84 - Posted by: Kevin C. (M/55/5'11"/174) at March 10, 2014 9:54 AM

Thoughts on subs, If the rope climb is rxd as legless then towel pull ups will sub well at the rate of 10-12 for 15' climb. Alternate which hand is on top for each round. For a workout like this one when you can use your legs on the rope climb I like 5 towel pull ups 5 squats and 5 knees to elbows.

Comment #85 - Posted by: Aaron Lock at March 10, 2014 9:56 AM

Awesome weekend!!! Thank you so much Eric, Rory, Dave, Matt and Jason in Red Deer. The course was amazing, informative and I would say invaluable for those like me who just love cross fit and for those who love helping people get into it. What an amazing group of coaches!!!!

Comment #86 - Posted by: "ec" at March 10, 2014 9:58 AM

what an incredible weekend at Atlas in Chicago! i feel so lucky to have been taught by such talented, amazing people. MAJOR shout out to my new buds Cherie & Matt, D Chap, Donny, Bobbi and Adrian. u made an impression on every single one of us and i hope to make you proud :) thank you!

Comment #87 - Posted by: Jen W at March 10, 2014 10:07 AM

@D.S. and Joe Northside, good job today
Kevin C, nice JJ time
Jim R, I couldn't find your post for yesterday

I think overdid it this weekend and I've relapsed with my sickness. Not feeling too well

Comment #88 - Posted by: Glorybelle 5'5/135/44/F at March 10, 2014 10:17 AM


I had to do one 800 m run on an elliptical because the treadmill was being used :(

Comment #89 - Posted by: james at March 10, 2014 10:20 AM

5 rds
800m run
50 pull-ups
50 push-ups


Comment #90 - Posted by: DLong M/38/5'10"/185 at March 10, 2014 10:22 AM

Thanks Glorybelle and take it from me if you don't rest that cough never goes away
Joe N. nice job
Kevin C. Nice job also. I will be doing J.J. Tomorrow
Jim R. You must be filtered

Comment #91 - Posted by: D.S. F 52/5'6/117 at March 10, 2014 10:23 AM

This workout definitely hit my weaknesses. Great workout.

53:47 subbed 25 towel pull-ups for rope climb

Comment #92 - Posted by: Matt at March 10, 2014 10:31 AM

Crossfit Level 1 @ KOP, HELL YEAH!! You guys rule.

Comment #93 - Posted by: Paul at March 10, 2014 10:55 AM

34:41 rxd

Comment #94 - Posted by: LMev at March 10, 2014 11:00 AM

D.S.- thanks! You will be really good at J.J., with all the hspu work you have been doing lately.

Nice work today! That was a long one!

Comment #95 - Posted by: Kevin C. (M/55/5'11"/174) at March 10, 2014 11:02 AM

Glorybelle- thanks much! Maybe you should take an extra day off. It will be worth it!

Comment #96 - Posted by: Kevin C. (M/55/5'11"/174) at March 10, 2014 11:03 AM

45:18 as rx'd. Really tough workout but fun non-the-less

Comment #97 - Posted by: NickR at March 10, 2014 11:09 AM

53:08 as Rx'd. That was a rough one after 14.2 and "JJ" yesterday.

Comment #98 - Posted by: PK 46/74"/205#/m at March 10, 2014 11:11 AM

53:08 as Rx'd. That was a rough one after 14.2 and "JJ" yesterday.

Comment #99 - Posted by: PK 46/74"/205#/m at March 10, 2014 11:12 AM

53:08 as Rx'd. That was a rough one after 14.2 and "JJ" yesterday.

Comment #100 - Posted by: PK 46/74"/205#/m at March 10, 2014 11:13 AM

Awesome time with Columbus group! Gabe, Austin, Megan,Lindsey, David and Chuck! One of the most professional and informative courses I've taken.
Loved it!

Comment #101 - Posted by: Missy Sutton at March 10, 2014 11:22 AM

RJ was my Battalion SGTMAJ. He was an amazing man and an inspiration to everyone who served with him. He was the definition of a US Marine. OoRah SGTMAJ. STAY FROSTY! Thanks Crossfit for honoring a Hero.

Comment #102 - Posted by: David M. at March 10, 2014 11:28 AM

Level 1 class @Brussels. Thank you for your energy and your knowledge sharing guys! You're awesome!
Efficiency with a smile, that's the attitude :-)

Comment #103 - Posted by: Renaud at March 10, 2014 11:30 AM

@D.S. - nice work today! Kevin C's right, you'll crush the HSPU in JJ.

@Kevin C - great JJ time!

This was definitely a tough cycle ;)

Comment #104 - Posted by: Joe Northside m/35/70"/195 at March 10, 2014 11:44 AM

Subbed 20 knees tucked pull-ups for rope climb.
5 RFT:
Run 800 meters
20 knees tucked pull-ups
50 push-ups

Comment #105 - Posted by: NateA M/32/6'3"/205 at March 10, 2014 11:52 AM

61:06 RIP RJ

Comment #106 - Posted by: elove1 at March 10, 2014 12:03 PM

5 rounds
800 meters
15 pilups on rope (towel)
50 push-ups

Comment #107 - Posted by: Ilcho at March 10, 2014 12:08 PM

5 rounds
800 meters
15 pilups on rope (towel)
50 push-ups

Comment #108 - Posted by: Ilcho at March 10, 2014 12:08 PM

10' rope climbs starting sitted
50 push ups
800m run


Comment #109 - Posted by: Erick M/37/220/6'2" at March 10, 2014 12:08 PM

After warm up sets
Presses 3 x 3 @70#
Squats 3 x 3 @130
25 strict pull ups

Comment #110 - Posted by: D.S. F 52/5'6/117 at March 10, 2014 12:23 PM

Was not expecting to be trained by such athletes like Matt Chan and Adrian Conway, their level of fitness and knowledge is contagious. Bobbi, Doug, Donny, and Cherie; they were okay....Just kidding their knowledge, fitness, and passion is all off-the charts.
-Thanks Atlas Chicago for spotting us!!

Comment #111 - Posted by: Chris at March 10, 2014 12:48 PM


tredmill run splits:

rope machine (no rope in gym) 15' seemed too easy so did 30' instead

all push ups strict

Comment #112 - Posted by: Dugnolle 5'10"/26/m/200lbs at March 10, 2014 12:55 PM


Made up Diane from last week, results there. Saving these heroes for later this week.

Comment #113 - Posted by: Chris Luka at March 10, 2014 1:10 PM

Thanks so much to Jason, Eric, Rory, Dave and Matt for an incredible weekend at PURE FITNESS CROSSFIT. L1 Seminar was unreal, learned so much and met some amazing athletes and coaches. Couldn't have asked for a better weekend.


Comment #114 - Posted by: Cody at March 10, 2014 1:33 PM

3 rounds - don't want to push it yet

12' eye-level to eye-level climbs


This one has everthing, Thanks

Comment #115 - Posted by: mikeyb m/53/178 at March 10, 2014 2:03 PM


Comment #116 - Posted by: Kevin: M/42/195/6' at March 10, 2014 2:16 PM

Thank you very much to Karl, Helzy, Danny & Rob for the amazing L1 Seminar held at Crossfit 3D in Manchester. What an unforgettable experience. I have never been able to verbalise or explain my passion for Crossfit (even though I am a beginner) but now I can do that! I have the knowledge and I have the words! I learnt so much. And having been taught by the best of the best was a blessing that I will never forget - and o by the way…Sam Briggs just happened to pop in for lunch and I got to meet my HERO!!!! Best weekend EVER! thank you.

Comment #117 - Posted by: Anke Becker at March 10, 2014 2:22 PM

run 2 1/2 miles
then 5 RFT:
45 jumping pull-ups
50 push ups


Comment #118 - Posted by: bb at March 10, 2014 2:48 PM

Run 2.5 miles
Then 5 RFT:
45 jumping pull-ups
50 push ups
m/ 53/ 170

Comment #119 - Posted by: bb at March 10, 2014 2:50 PM

@Jim R - you're out of the filter - great time!

Comment #120 - Posted by: Joe Northside m/35/70"/195 at March 10, 2014 2:56 PM

No rope, so subbed 3 C2B PU and 3 K2E per 1 rope climb (so 15 C2B and K2E per round).

Comment #121 - Posted by: mlt at March 10, 2014 2:58 PM

Did "J.J" this morning before work (23:38)

Then, after work...


Subbed 30 Hammer Grip Pull-ups for Rope Climbs. The rest was Rx'd.


I partitioned the pull-ups and push-ups similar to this:
10 Pull-Ups
25 Push-Ups
10 Pull-Ups
15 Push-Ups
10 Pull-Ups
10 Push-Ups

Two Hero WODs in one day. I am officially smoked. Looking forward to a day off tomorrow. Thank you for your service and sacrifice J.J. and R.J. Rest in peace.

Comment #122 - Posted by: Trent M. 34/M/5'10"/180 at March 10, 2014 3:09 PM

5 rounds
800m mud run
20 mostly strict pull ups
20 abmat sit ups
50 push ups


RIP RJ Thank you for your service

Comment #123 - Posted by: Mike Andridge/44/5'8"/175 at March 10, 2014 3:35 PM

5 rounds:
run 800m (outside)
5 pull ups
25 push ups


First outside run this year!

Comment #124 - Posted by: Carole (F/55/5'6"/135) at March 10, 2014 4:00 PM

5 rounds for time of:
Run 800 meters
5 pull ups
25 push-ups


Comment #125 - Posted by: Carole (F/55/5'6"/135) at March 10, 2014 4:01 PM

Joe- Thanks! No second wod for you today?

Jim R.- nice time!

Mike A.- great job doing the whole thing!

Comment #126 - Posted by: Kevin C. (M/55/5'11"/174) at March 10, 2014 4:03 PM

@Kevin C - no, not today, I'm whipped ;) Not to mention that 14.3 will fall on day 3 of the next cycle, so rest is good

@Mike Andridge - well done, that's a lot of push-ups!

Comment #127 - Posted by: Joe Northside m/35/70"/195 at March 10, 2014 4:24 PM

1st day back in over 3 weeks (travel and accountability issues)
Gotta keep on the program
Decided to row 5000m to get back into the swing of things

M/40/210 home gym

Comment #128 - Posted by: Joe S at March 10, 2014 4:26 PM

5 rounds
800m run
15 strict pull ups
50 push ups


Comment #129 - Posted by: Tye at March 10, 2014 4:31 PM

M/ 37/ 5'8"/182
As rxd 36:53

Comment #130 - Posted by: Colliver at March 10, 2014 5:10 PM


5 rounds:
Run 800m
5 Pullups/Knees to Elbows/Squats
50 Pushups


Cash Out: Russian KB Swings, 45 lb: 5 sets of 10 with 15 seconds rest between sets.

Comment #131 - Posted by: Suds at March 10, 2014 5:31 PM

57:32 as rx'd

RIP RJ and may God comfort your family.

Comment #132 - Posted by: Rowan (M/49/5'5"/150) at March 10, 2014 5:52 PM


Comment #133 - Posted by: BW at March 10, 2014 5:54 PM

The L1 course at Crossfit Strong in Dallas was AWESOME!! Shoutout to Dave, Erik, Abi, Gale, Ian, and Yurii. The instruction was beyond amazing....thanks for making the weekend so much fun!

Comment #134 - Posted by: Margaret (Maggie) H. at March 10, 2014 6:02 PM

One 15 foot Legless rope climb, EMOM until failure
17 minutes

Comment #135 - Posted by: B. Rhaly at March 10, 2014 6:03 PM

3k bike, 15 pull-ups, 30 push-ups.

5 rounds: 39:26

Comment #136 - Posted by: Matt von L (27/m/6'0"/190) at March 10, 2014 6:13 PM

5 Rds
800 m run
Subbed 25 towel pull-ups
50 push ups

Comment #137 - Posted by: David Barnard at March 10, 2014 6:28 PM

36 minutes
5 rounds
0.5 mile run
5 ascents climb up ring strap from flat on floor
15 push-ups

4 rounds
.5 mile run
3 ascents up ring strap from flat on floor
15 push ups- not on toes!!! Yay me!!

Comment #138 - Posted by: Texas couple at March 10, 2014 6:38 PM

No rope. I missed last Thursday and really wanted to make it up instead.

4 RFT (pack):
Run 800m
25 burpees


This took a bit longer than I anticipated. I have not run any significant distance in about 3 months. It's also been a while for burpees. Rest day tomorrow is appreciated after this and J.J.

Comment #139 - Posted by: Brad B 34/m/6'2"/170 at March 10, 2014 6:43 PM

No rope. I missed last Thursday and really wanted to make it up instead.

4 RFT (pack):
Run 800m
25 burpees


This took a bit longer than I anticipated. I have not run any significant distance in about 3 months. It's also been a while for burpees. Rest day tomorrow is appreciated after this and J.J.

Comment #140 - Posted by: BradB at March 10, 2014 6:44 PM

38:23 rx
"JJ" "RJ" in same day=much needed rest day

Comment #141 - Posted by: Kri$ at March 10, 2014 7:00 PM

subbed 15 pull-ups for rope climbs

Comment #142 - Posted by: Chris J 29/m/5'5"/161 at March 10, 2014 7:27 PM

Thank you to Matt, Rory, Dave, Jason and Eric for a terrific and highly entertaining weekend!! Your enthusiasm and total professionalism was inspiring. I couldn't have asked for a more friendly and knowledgeable group. Kudos!!

Comment #143 - Posted by: Olwyn at March 10, 2014 8:26 PM

Big thanks to everyone from CFK. The class in Vegas was amazing. You guys rock. I can't wait to start shaping kids lives.

Comment #144 - Posted by: Daniel Schott at March 10, 2014 8:41 PM


Comment #145 - Posted by: phill 37°21'41"N 118°23'43"W at March 10, 2014 8:44 PM


3 rounds

Subbed 10 tricep presses@40 and 10 assisted pull-ups (counterbalanced by 90)

Subbed 30 push-ups instead of 50


Comment #146 - Posted by: Lonna at March 10, 2014 9:10 PM

Dehydrated and cramped, but pushed to the finish!

Comment #147 - Posted by: Adam G at March 10, 2014 9:45 PM

Thanks to and the people submitting workout of the days, just started 8 days ago.

Amazing workout, I would never do most of these exercises before in a workout.
Man you people are beasts

5 rds
.5 Miles
Subbed 10 sweatshirt pullups for the rope, but had to jump on the last three each round
50 Push-ups

Comment #148 - Posted by: Kyle at March 10, 2014 11:13 PM

5 rounds

800m row
25 pull ups
50 HR push ups

1h 8mins

Comment #149 - Posted by: Stu at March 11, 2014 1:01 AM

5 R
500mtr Row instead of Run


Comment #150 - Posted by: MD/CC F/49/68kg at March 11, 2014 4:10 AM

Great course at Reebok CrossFit Brussels, thanks guys !!!

Comment #151 - Posted by: Youri Schillinger at March 11, 2014 7:06 AM

3 rounds
.5 mile run
15 strict pull-ups
15 knees to elbows
50 push-ups


Comment #152 - Posted by: Silas (M/28/6'/175) at March 11, 2014 7:16 AM

runs pushing a jogging stroller
5 pullups/5 k2e/5 squats
push ups from knees

Comment #153 - Posted by: Bayley (F/30/145) at March 11, 2014 9:39 AM


43:01 Rx'd

Awesome "goat" WOD for me!

Comment #154 - Posted by: Spencer C. Hendel at March 11, 2014 9:39 AM

With the good weather decided to take advantage of some new toys...

Same format as "Tabata This" but for the exercises:
Tire flip and jump on and over
Sledgehammer swing, overhead
Sledgehammer swing, side
Sledgehammer swing, stand on tire and swing down

Reps: 38

Comment #155 - Posted by: MF 31/M/5'11/170 at March 11, 2014 9:58 AM

42:23 (exact same time as last time).
30 Towel Pus for rope climb, ran on treadmill at 10 for all rounds.
Last time I did 25 TPs for rope climb

Comment #156 - Posted by: MAGNUS 28/5'8"/155 at March 11, 2014 11:09 AM


400m run
4 towel pullups
12 pushups


Comment #157 - Posted by: rbst m/38/5'10/181 at March 11, 2014 11:35 AM

Thank you very much coaches Steve, Joey and Pedro for the wonderful weekend at Singular Box! This team of coaches knows the stuff! :) Happy to have met you guys! Continue the awesome work! From the portuguese bunch! :)

Comment #158 - Posted by: Alex at March 11, 2014 11:46 AM

CROSSFIT STRONG Level 1 was the best experience. Wonderful and Fun instructors. I wish I could do that once a month without the TEST!!!!

Comment #159 - Posted by: christi J at March 11, 2014 2:18 PM


1:14........a tough one for sure!

Comment #160 - Posted by: Don Appleman at March 11, 2014 3:07 PM

3 rounds
35 push ups
25 pull ups (kipping)
800 meter run


Comment #161 - Posted by: Craig Beveridge 39/M/5'11/210 at March 11, 2014 3:25 PM

L1 Thank you to Eric, Rory, Jason, Matt, and Dave.

Solid crew with diverse experience, great venue PURE FITNESS CROSSFIT.

Next Fran, 3,2,1, chumpchaAange

Comment #162 - Posted by: Nathan 165#/5'9"/m/1979 at March 11, 2014 4:05 PM

Had to shortennthis to 3 rounds. Pressed for time. Also no rope subbed 50 toes to bar each round. Time 30:34.

Comment #163 - Posted by: Kurt M/40/190 at March 11, 2014 4:50 PM

5 rounds
800m row
15 pullups
50 pushups


Comment #164 - Posted by: Tormod at March 11, 2014 5:24 PM

5 rounds of
30 pullups
50 pushups

38:14 just about 1/2 minute of pr

Comment #165 - Posted by: Kevin McClellan 52 at March 11, 2014 5:40 PM


Comment #166 - Posted by: Sergio at March 11, 2014 7:07 PM

5 min max
25 HR Burpees
400m Run
Goblet Squats

Box Jump (30in)
Kettle Swing (40lbs)
Wall Ball (20lbs)

Time 60min.

Comment #167 - Posted by: A.J. at March 11, 2014 7:52 PM

I don't have a rope so instead i did 10 pull ups since im not that good at pull ups. This workout was tough my time was 48 mins

Comment #168 - Posted by: Andrew lopez at March 11, 2014 8:41 PM

I don't have a rope so instead i did 10 pull ups since im not that good at pull ups. This workout was tough my time was 48 mins

Comment #169 - Posted by: Andrew lopez at March 11, 2014 8:41 PM

# Epitome of Virtuosity = Eric, Rory, Matt, Dave, Jason (level 1 trainer coaches at Pure Crossfit Red deer March 8th & 9th 2014). Amazing group of coaches producing a truly fantastic level 1 class. I would recommend the level 1 course to all crossfit enthusiasts. Very informative!!!

Im hoping to meet up with all of these coaches at future events like regionals or the games. It would be great to be able to take more CrossFit courses from this group.

Comment #170 - Posted by: Rick Kachur at March 11, 2014 8:46 PM


"RJ" - 4X @ 46 minutes PR

Comment #171 - Posted by: kalauka at March 11, 2014 8:47 PM

Shout out to the Chicago Cert Instructors! I'm 18 weeks pregnant and the trainers were AWESOME with scaling workouts for me and checking on me. Truly a great community to be a part of. Thanks for an informative and fun weekend!

Comment #172 - Posted by: Alyssa S. at March 11, 2014 10:13 PM

5 Rounds:
800M Run
15 Pull-ups
30 Push-ups


Comment #173 - Posted by: batman24 at March 12, 2014 5:48 AM

5 Rounds:
800m run
20 towel pullups
25 pushups


Comment #174 - Posted by: Dave H (M/38/5'8"/148) at March 12, 2014 6:16 AM

CF L1 course in Manchester CrossFit 3D - clearly great experience and so much motivation to move further in CrossFit. Great trainer team - thanks Karl, Rob, Danny and Helzy - so much experience, energy and drive. Thanks to all participants - excellent atmosphere and vivid example how we all support each other in the community.

Comment #175 - Posted by: Stanislav Tyron at March 12, 2014 7:22 AM


As RX'd

WOW! That was tough. We hang the rope off the grandstands at the track, and do the run on the track. We add a nice little "fence-vault" over the restraining fence - about 42".

Comment #176 - Posted by: Stubs at March 12, 2014 9:31 AM

runs on TM at 2%
pushups as rx'd
75 ring jump pullups

3 full rounds plus run 36:17. Terrible effort today but something.

Comment #177 - Posted by: Bells at March 12, 2014 11:48 AM

scaled 5 rounds
row 1000 meters
13-foot rope climb, 3 ascents
35 push-ups

Comment #178 - Posted by: lucio1928/42/182/98 at March 12, 2014 6:21 PM

L1 at Atlas Crossfit with Cherie, Matt, Doug, Adrian, Bobby, and Donny. Great group of trainers with tons of coaching knowledge. Created great foundations for everyone who attended this course. Professionalism along with humor made it a great environment. Thank you for a great weekend.

Comment #179 - Posted by: McNic52 at March 12, 2014 6:37 PM

THanks heaps to Rory, Matt, Eric and Dave and Pure for sharing an awesome weekend of knowledge, fun, laughter and sweat....Who would of thought a plastic pipe could make a person feel as though they were lifting 200lbs lol. I had a great time. Our facilitators were awesome, my knowledge base grew and my love for Crossfit continues to grow. Also, thanks to all the other participants. Go out and continue to share your awesomeness everyone.

Comment #180 - Posted by: Jo at March 14, 2014 10:19 AM

I did the L1 Crossfit coaches course 1st,2nd March at Crossfit Joondalup, Perth and can honestly say was the best weekend I had in a long time! Big shout out to the coaches who took us which were Brett Fforde, Kevin Lim, Stacey Harris, Oliver Wilson, Kate Gordon, Jason Donaldson and Cherie Cooper. The positive vibe and the knowledge from these guys was amazing and they have really helped me to become a better crosfitter as well as giving me the knowledge to begin my journey as a Crossfit coach! Thankyou again guys! If you are ever back in Perth, contact me at would love to repay the kind hospitality you showed me at the course! Thank you again! WOD hard peepz!

Comment #181 - Posted by: Freda Papalia at March 14, 2014 10:36 PM

3 Mile Run
3 Rounds
10 Pulls
12 Dips
15 PushUps
1 Round of 50 Weighted Sits

Comment #182 - Posted by: dyagg at March 16, 2014 10:32 AM

800m run
30 rope pulls, chin over highest hand
30 push-ups


Comment #183 - Posted by: ART/M45/5'5"/150 at March 17, 2014 1:58 PM

5 rnds for time-
800 meters treadmill
25 pull-ups (no rope)
50 push ups

Comment #184 - Posted by: rwr m/43/175/70" at March 17, 2014 4:05 PM


Comment #185 - Posted by: RAD at March 17, 2014 7:30 PM

RX 46:02

Comment #186 - Posted by: Mark Salzman at March 19, 2014 7:27 AM

The L1 Course in Dallas was extraordinarily powerful. The quality and intensity of instruction and feedback was amazing. I learned so much and am so appreciative of Spencer, Dean, Gale, Abi, and of course Cherie! Such an amazing team that brought a bunch of strangers together and inspired us all.

Cherie, your closing story was truly touching and will forever continue to remind me why I love CrossFit: It changed my life.

Abi, you made a lasting impression on me. You got right in and pointed out what I needed to change and how I should do it. You were very direct and provided immediate feedback. I loved your insight and enthusiasm for coaching.

There are too many instances to count throughout the weekend that will remain with me and in my future coaching endeavors! THANK YOU to teach of you and I cannot wait to put what I learned into practice. The most important thing I can walk away with is that I can always get better and work on something.

Melissa, CrossFit 269

Comment #187 - Posted by: Melissa at March 19, 2014 11:33 AM


Comment #188 - Posted by: Pacers at March 19, 2014 4:16 PM

This kind of Wods remind me of my father. He is my hero in some bizurt sort of way. He is NOT a war hero. He isn`t an american soldier. He is just my pop you know? - I had a huge fight with him today, but it wasn`t for a bad reason. We needed to get together and celebrate we are back in rehab together. You see he had a major ACV in 2006- He used to drink a LOT, and smoke, a LOT. Yes he is a major journalist here in BA. He goes by the name of Gran Bigote. He is not your typical macho guy who would do triple unders in a beat. HE is more like a huge bear with hiper triglicerimia and a big tndency towards ice cream rather than avocados. He loves pasta, pizza, and the major alcohol source you could ever find, preferably red. He would love to meet you greg, wherever you are. He used to work with some of your old time buddies, and my guess is thta would be a major game of golf. What can I say about RJ? gee i dont know let me see... he is a great guy, a very very good guy. And I worship the black mind is behind all this, because it changed the way I see you (americans), not in a big way, but considerably so. I used to hate Hero Wods, since the last time I did EVA with a flight of stairs in between, the 24kgmer and my family and my neighborhood not knowing who I would or could become. CrossFit changed my life. I may someday pay my ever increasing debt with you gus, but I will never ever stop working to payback what its due. You renewd my faith in humanity. I worship you. I worship CrossFit. PS, this is NOT a cult, and drink your milk!

Comment #189 - Posted by: Blas at March 19, 2014 8:33 PM

Subbed towel pull-ups (12 reps each side) for rope climb
rest as Rxd
- 40:12

Comment #190 - Posted by: Artur G at March 20, 2014 2:24 PM

3 rounds for time of:
Run 400 meters
15-foot rope climb, 2 ascents
25 push-ups


Comment #191 - Posted by: Sinal M/35/5'9"/210 at March 21, 2014 5:44 PM

subbed 5 consecutive towel pull ups per rope climb.
otherwise rx'd:

Comment #192 - Posted by: Josh/20/178/5'6" at March 26, 2014 1:12 PM

As rxd 49:28

Comment #193 - Posted by: Casey Ray at March 27, 2014 1:17 PM

HAd an amazing time @ crossfit Richmond Australia . Is there anyway of getting the picture in a larger format of our group over the weekend?

Comment #194 - Posted by: Heidi Eldridge at March 27, 2014 8:10 PM

runs on treadmill
10 jumping rope pu per rc

in one hour: 4 rounds + 0.14 miles


Comment #195 - Posted by: phat boi at April 10, 2014 1:51 PM

Five months passed since that amazing weekend! The long awaited CFL1 course completely fits my expectations about understanding CrossFit. In may 2014 there was CrossFit Arezzo affiliation, and now I look forward for more learning experience to bring in our growing community. Thank you Matt, Fede, Basti, Hannu and Marco for making CrossFit Arezzo community possible. And many thanks to all staff of Reebok CrossFit Officine in Milano, for their great hospitality.

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