CrossFit | 190831


Workout of the Day


Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans

Post total reps completed to comments.| Compare to 180901.

The CrossFit Foundation and Saved by the Barbell


The CrossFit Foundation works with public school districts, individual schools, and teachers all over the world, providing scholarships for CrossFit education, equipment grants to set up gyms, and ongoing support for teachers and administrations leading the way in bringing CrossFit to their students. On Aug. 31, 2019, the CrossFit community will come together alongside the Foundation and CrossFit, Inc. to participate in Saved by the Barbell, the Labor Day fundraiser event that supports CrossFit opportunities for children around the world.

Read MoreThe CrossFit Foundation and Saved by the Barbell

CrossFit Kids Research Brief: Intensity and Cognition


“Exercise training programs may prove to be simple, yet important, methods of enhancing aspects of children’s mental functioning that are essential to cognitive and social development.” Therefore, programming short bouts of relatively high-intensity physical activity can be an efficient way to increase not only fitness but also brain function in a scholastic environment or in a box as part of a CrossFit Kids program.

Read the articleCrossFit Kids Research Brief: Intensity and Cognition

Comments on 190831


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Doug Brubacher
June 4th, 2021 at 1:42 am
Commented on: 190831


10 15 15 15 7

10 12 12 14 7

10 15 14 14 8

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Rafael Chaves
September 29th, 2020 at 8:45 pm
Commented on: 190831




wall ball 20lb

deadlift 115lb

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Kury Akin
December 1st, 2019 at 3:29 pm
Commented on: 190831

285 - 14, 20, 20, 25, 16 each round @9kg/35kg. Still carrying a back injury so wall balls were mini versions at 8'.

Prev. 216 @50kg

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Clint Michael
October 2nd, 2019 at 11:32 am
Commented on: 190831

236 reps


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Cy Azizi
September 27th, 2019 at 3:54 pm
Commented on: 190831


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Mike de Graauw
September 22nd, 2019 at 5:32 pm
Commented on: 190831




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John Campion
September 21st, 2019 at 6:36 pm
Commented on: 190831

271 rx

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Kyle Buchanan
September 19th, 2019 at 8:14 am
Commented on: 190831



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Dan Morris
September 14th, 2019 at 8:57 pm
Commented on: 190831

At RX’d: 160 (80-78-82)

40 / 6’0 / 205

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Morgan Greene
September 11th, 2019 at 1:42 pm
Commented on: 190831

105-110-111 = 326

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Chase Hiland
September 10th, 2019 at 9:11 pm
Commented on: 190831


Rx'd 312 reps

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Hank McKibban
September 9th, 2019 at 7:23 pm
Commented on: 190831

292 rx (108-97-87)

180910 - 277 rx (101-94-82)

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Christopher Voght
September 8th, 2019 at 2:59 pm
Commented on: 190831

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♂‚ 20-lb. ball, 115-lb. deadlifts and cleans

18/18/16/13/16 = 81

13/15/15/16/11 = 70

14/10/16/13/11 = 64

215 TTL Rx

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Kyungtaek Kang
September 8th, 2019 at 7:15 am
Commented on: 190831

안양공식인증지부 크로스핏힘

273 reps

1R 19-25-26-22-15=107

2R 15-16-21-17-12=81

3R 17-17-17-20-14=85

강경택 45세/180cm/95kg/CFHIM

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Jim Rix
September 7th, 2019 at 4:37 pm
Commented on: 190831

Rx, except 15# ball for sit-ups. I only have one 20, and the wall-ball wall is 30 yards from my garage box.

R1: 20-23-22-20-12= 97 reps

R2: 20-20-24-20-12= 96 reps

R3: 20-15-22-19-12= 88 reps

281 total

180901: 260 reps

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Andrew Sylvia
September 5th, 2019 at 5:53 pm
Commented on: 190831

238 reps Rx

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Chris Hiles
September 5th, 2019 at 2:02 pm
Commented on: 190831

Ooh, ugly one this!

RX'd it, but the HPCs killed me, lots of work to do there!

I programmed Bar-Facing Burpees as normal ones are a little more random regarding jump height.

Target for next time is obviously over 200 reps.

BFB - 11,12,12

DL - 18,18,18

WB - 12,10,10

MS - 19,18,18

HPC - 6,6,6

Total - 194

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Tom Perry
September 4th, 2019 at 11:24 am
Commented on: 190831

58 / 170

as rx'd

238 (rounds of 90-73-75)

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Coastie Nick
September 3rd, 2019 at 8:25 pm
Commented on: 190831


103+93+87= 283 reps

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Matt Zero
September 3rd, 2019 at 2:19 pm
Commented on: 190831

Rx’d - 303 reps

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Glenn Hodges
September 3rd, 2019 at 1:33 pm
Commented on: The CrossFit Foundation and Saved by the Barbell

I love that CrossFit is helping to bring physical activity back to schools and children. Well done!

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Andrew Moultrie
September 3rd, 2019 at 11:37 am
Commented on: 190831

235 Rx

R1: 15-20-15-17-9 (76)

R2: 15-20-17-20-7 (79)

R3: 15-20-17-20-8 (80)

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Viktor Wachtler
September 3rd, 2019 at 11:29 am
Commented on: 190831

Subbed 10kg dumbell thrusters instead of wall-balls, 10kg dumbell sit-ups. Otherwise RX.

My timer apo had some problems, so I had to stop several times.

255 reps.

M 43/1.78m/75kg

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Nate Gordon
September 2nd, 2019 at 9:00 pm
Commented on: 190831


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Benjamin Schill
September 2nd, 2019 at 7:45 pm
Commented on: 190831



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Shane Azizi
September 2nd, 2019 at 6:26 pm
Commented on: 190831

209 Rx

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Brendan Mullan
September 2nd, 2019 at 6:51 am
Commented on: 190831


Rd 1: 91

Rd 2: 102

Rd 3: 110

Total: 303 👍

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Scott MacArthur
September 1st, 2019 at 11:15 pm
Commented on: 190831

Round 1 16 18 20 16 15

Round 2 15 15 18 15 13

Round 3 14 15 16 13 12

231 total. After starting, realized I used 95 for BB

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Troy Bruun
September 1st, 2019 at 10:55 pm
Commented on: 190831

3rds: 327

1 min Burpees

1 min Medball Thruster 20lbs(low ceiling)

1 min DL 75lbs

1 min Medball Sit-ups 20lbs

1 min HPCL 75lbs

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Courtney Guthrie
September 1st, 2019 at 9:08 pm
Commented on: 190831

161 Rx


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Jeffrey Howard
September 1st, 2019 at 9:05 pm
Commented on: 190831

261, 89-81-91

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Matthew Letarte
September 1st, 2019 at 7:08 pm
Commented on: 190831

325 reps, 95# bar, 10# ball (all that was available)

16/30/25/25/15 - 111

16/28/20/25/15 - 104

17/28/25/25/15 - 110

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Randy Sigman
September 1st, 2019 at 6:56 pm
Commented on: 190831


(Box DL)

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Etienne Gilbert
September 1st, 2019 at 6:29 pm
Commented on: 190831

303 scaled med bal situps @10#

Last round was painful !! Always pay the man.

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Mike Andridge
September 1st, 2019 at 4:06 pm
Commented on: 190831

scaled wb to 9'

else as rx


212 total reps

18 better than compare to

which was



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Barb Crawford
September 1st, 2019 at 1:57 pm
Commented on: 190831

244 (86-86-72) with 10 lb med ball. Fun!

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Philip Guindi
September 1st, 2019 at 5:15 am
Commented on: 190831


- 95# D/L & Hang Clean

- 20# Wall Ball

- 10# Med-ball Situps

Round 1: 92

Round 2: 91

Round 3: 80

Total: 263

Look forward to doing this again, with better Round 3 finish.

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Anna Jones
September 1st, 2019 at 3:58 am
Commented on: 190831


12lb WB

8lb sit up

60lb DL/pwr clean

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Mike Long
September 1st, 2019 at 2:18 am
Commented on: 190831


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Jade Teasdale
September 1st, 2019 at 12:56 am
Commented on: 190831

262 RX

Burpees 20-20-20

Wall Balls 15-17-15

DL 17-19-17

Med. Ball SU 20-22-23

HPC 11-12-14

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Shakha Gillin
August 31st, 2019 at 11:31 pm
Commented on: CrossFit Kids Research Brief: Intensity and Cognition

I spend so much of my time cautioning kids and families about the negative of drugs, JUULing, excess screen time on the growing brain. It’s nice to focus on positive influences. It does not surprise me that HIIT improves cognitive function for kids.

This data is helpful in salvaging physical activity in schools. It maybe hard to program 60 minutes of the old school gym class. But a 10 minute HIIT, in the classroom, can benefit the short term and long term physical and cognitive growth of kids. And at home, a HIIT workout after school can help with homework.

Now let’s apply this information to the mess. We have an epidemic of ADHD and medications. Ritalin, Focalin, Concerta, Adderall, Vyvanse. Do all these kids really need these meds? What would happen if every kid who was out of focus, not performing to their academic potential, forgetting their homework at home...was taken off sugar, did a HIIT workout program, and had limits on their screen time? I’m not saying that every single child is on meds inappropriately, but I know that there are a strong number of kids that will avoid meds or come off meds with a lifestyle program focused on HIITs and sugar restriction.

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Jeff Volkert
August 31st, 2019 at 10:40 pm
Commented on: 190831

230 but didn’t get last HPC

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Laura Echeverri
August 31st, 2019 at 9:22 pm
Commented on: 190831


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George Campbell
August 31st, 2019 at 8:52 pm
Commented on: 190831

270 scaled to 95 lb barbell

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Tripp Starling
August 31st, 2019 at 8:11 pm
Commented on: 190831

14# wall ball

75# deadlift and HPC

Burpees 20/20/12

Wall ball 20/20/20

Deadlift 30/25/20

MB sit-ups (10#) 25/20/20

HPC 20/20/23

315 reps

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Julia Pimentel
August 31st, 2019 at 8:06 pm
Commented on: 190831

Did a total of 245 reps, RX

15 minutes of practice before:



-hang power clean

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Steve Day
August 31st, 2019 at 7:49 pm
Commented on: 190831




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Nicole Deaver
August 31st, 2019 at 6:21 pm
Commented on: 190831

Total Reps 389

Rx Barbell (75#), but only have a 10# ball

Rd 1: 20/40/27/30/17=134

Rd 2: 18/35/28/31/16=128

Rd 3: 18/35/27/32/15=127

(Pretty Sore from the deadlifts & HSPU workout )

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Elizabeth Cheek
August 31st, 2019 at 7:24 pm

Me too sister me too!

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Olivia Leonard
August 31st, 2019 at 6:09 pm
Commented on: 190831

312 rx

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Claudio Delgado-Valcarcel
August 31st, 2019 at 5:24 pm
Commented on: 190831

ever had drool and snot coming out of your nose and mouth while you workout? if your answer is no my friend, then this workout is for you 😂😭

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August 31st, 2019 at 5:07 pm
Commented on: 190831

Burpees: 13,10,10

Thrusters @ 40: 17,14,15

DL@75: 23,20,22

Incline sit up: 27,29,29

Hang power clean@75: 10,8,10

Total: 257

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Dan Kremer
August 31st, 2019 at 4:59 pm
Commented on: 190831


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Mike Gutto
August 31st, 2019 at 4:37 pm
Commented on: 190831

279 total with a 103lbs barbell

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Jon Wilson
August 31st, 2019 at 4:29 pm
Commented on: 190831

As rx’d


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Francis Major
August 31st, 2019 at 3:24 pm
Commented on: 190831

Burp 13 11 13

Ball 15 19 22

Dead 15 24 27 ...95lbs

Set 22 22 22

Hang 8 10 13 ...95lbs


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Steven Odom
August 31st, 2019 at 3:21 pm
Commented on: 190831




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Michael Arko
August 31st, 2019 at 2:27 pm
Commented on: 190831

set up same as last year: barbell @ 75lbs & dumbbells @ 18lbs

burpees / 2-db thrusters / deadlifts / 1-db weighted sit-ups / hang power cleans

TODAY: 103 + 103 + 92 = 298

180901: 90 + 95 + 80 = 265

Improved: +13 +8 +12 = +33 = +12.5%

I'll take that! Lesson: should have gone heavier.

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Michael Schaal
August 31st, 2019 at 1:50 pm
Commented on: 190831

301 RX

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Vincent Dahlqvist
August 31st, 2019 at 1:12 pm
Commented on: 190831

280 reps Rx




17 min incl rest 1 min between R1, R2 and R3

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Sebastien Fitzpatrick
August 31st, 2019 at 1:05 pm
Commented on: 190831

258 Rx (-3 from last time)

22-19-22-20-12 (95)

21-15-18-19-12 (85)

18-12-18-18-12 (78)

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Dmitry Zolotyh
August 31st, 2019 at 12:02 pm
Commented on: 190831


1: 11-17-14-14-10

2: 12-18-13-16-9

3: 11-17-13-16-9

200 reps

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Antonio Ivanov
August 31st, 2019 at 11:38 am
Commented on: 190831


1st 65

2nd 66

3rd 61

total 192

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Hendrik Bünzen
August 31st, 2019 at 10:28 am
Commented on: 190831

301 rx’d

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Jose Morales
August 31st, 2019 at 3:13 am
Commented on: 190831

309 reps. #firebreathing

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Nagendra Shahi
August 31st, 2019 at 2:30 am
Commented on: 190831

General warm-ups AS FAST AS POSSIBLE 100 wall walk 100 Burpees 100 leg swing 100 v-ups Time workout

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Bryan Rosen
August 31st, 2019 at 1:51 am
Commented on: 190831

Warm-up for 190831:


1 round of:

200-m jog

15 air squats

10 lateral lunges

20 PVC pass-throughs

15 Abmat sit-ups

10 burpees


Deadlift & Hang power clean

Perform 5 reps of each step with an empty barbell:

- Deadlift with pause above the knee on the way up and on the way down

- Deadlift (without a pause)

- Dip, drive, shrug

- Hang muscle clean

- Hang power clean

Build up

Complete 3 sets of deadlifts + 3 hang power cleans, increasing in load each set.

*Perform 10 reps of wall-ball shots and 10 med-ball sit-ups after each set.

Check @dotcomscaled for the best scaling options in the biz!

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Chris Sinagoga
August 31st, 2019 at 1:31 am
Commented on: 190831

Champions Club Scaling Notes


When you look at Fight Gone Bad the only thing you see that muscle fatigue will cause you to stop is push press. When your arms go, they go; everything else makes you feel like a pansy when you stop. On this one, your grip strength on hang cleans can go, and there’s only so fast you can go on med ball sit-ups. Plus, I mean, when do we ever do med ball sit-ups? So for that reason FGB gets a slight nod over this. Still brutal if you want to make it.

I SHOULD TRY THIS RX’D IF: I could go 1-minute straight on the bar for the first round if I wanted

GROUP VERSION: the equipment here makes it tricky — especially needing the med ball and bar twice. I might go regular sit-ups instead of med ball. The bars can get tricky with deadlifts being heavy and hpc being medium. Kb swings might be a good sub for the hang power cleans.



Upper-body injury — 20 one-arm kb swing, 40 squats, run 400 meters. amrap in 20 minutes

Middle-body injury — same as upper body except try push-ups instead of kb swings

Lower-body injury — 10 push-ups, 10 ring rows, 20 sit-ups. Amrap in 20 minutes


Go through the movements, same as Filthy Fifty


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Chris Meldrum
August 31st, 2019 at 1:33 pm

For me, this one feels just as tough as FGB, but harder to get the same nominal score. But you're right, med ball situps allow a bit of rest in there.

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Juan Acevedo
August 31st, 2019 at 12:39 am
Commented on: 190831


If CrossFit has changed your life for the better, then it is time to train for something bigger than yourself. It is time to spread the love! According to the World Health Organization: "Childhood obesity is one of the most serious public health challenges of the 21st century. The problem is global and is steadily affecting many low- and middle-income countries, particularly in urban settings. The prevalence has increased at an alarming rate. Globally, in 2016 the number of overweight children under the age of five, is estimated to be over 41 million. Almost half of all overweight children under 5 lived in Asia and one quarter lived in Africa."

Today we train to change that in two ways. First way: model the behaviors your children should follow. Get to the gym, push hard, have fun, and reward yourself with a high five and some smiles. Second way: donate to the charity of your choice. If you have no idea then go to and donate there.

This workout is awesome. It is based on Fight Gone Bad, and the stimulus we are looking for is pretty much the same. "We designed this workout so that we move at one activity for one minute. And just at the point when the localized muscular endurance would be a significant factor, we cut and shift gears into a different movement" (Glassman). Your task is to commit to working for the whole minute, the only rest you get is the transition to the next station. Your scaling should try to match this objective. Pick loads that will not stop you. We want you on that line where your body wants to stop, but your mind knows you can keep going. That is it, there is nowhere to hide here! Don't hide!


3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 12-lb. ball, 65-lb. deadlifts and cleans

♂‚ 16-lb. ball, 95-lb. deadlifts and cleans


3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 10-lb. ball, 55-lb. deadlifts and cleans

♂‚ 14-lb. ball, 75-lb. deadlifts and cleans


3 rounds for max reps of:

1 minute of burpees to a box

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of AbMat sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 8-lb. ball, 45-lb. deadlifts and cleans

♂‚ 12-lb. ball, 65-lb. deadlifts and cleans


Check @dotcomwarmups for a combo of a general plus a specific warm up!

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Steven Thunander
August 31st, 2019 at 12:16 am
Commented on: 190831

Globo scale: sub 20/15lb dumbbell thrusters for wallballs, and sub 50/35lb dumbbells for the cleans and deadlifts if without a barbell today. For the medball situp, see if the Globo or hotel gym has a medball for this. If not, just do standard situps.

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