남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211110/
Ricky/
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts=>34.5kg
8 push presses=>45kg
♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell
Post rounds completed to comments./
3라운드+풀업 10회/
무게줄임/
수요일 저녁와드/
비가 계속 와서 오랜만에 운동함

CFWUx1 10*45pp 5*35db pp 8*45db pp
4r +18 reps
45 +CLR/bar dbs

12R+10r. Ring pulls, DL with 5 gallon water bottles (stood on three 20kg plates), push press@45kg. Followed a 7,5,8 scheme for first five rounds. 6,5,8 for next five. Then 5,5,8 for last three.

7 rounds plus 10 reps 
Had to use 70 pound dumbbells. No 75’s available. 

5+16

8 rounds plus 2 reps rxd. Definitely about the push presses -and the cardio as always. Used gymnastics grips which made large sets of pull-ups impossible but saved my unshaven callous skin for another day. 

subbed 45# dbs for push press

7 rounds

8 rds + 6 PP in 9th

10 rounds + 15 reps Rx plus 80lb DBs

8 rounds + 7 
PUs all strict!

8 rds + 15 reps
AMRAP in 20 minutes of : 10 jumping pull-ups / 5 dbs deadlifts / 8 dbs push presses (20-lb. dbs)
M / 40yo / 176cm / 71kg

39/F

6 + 10 RX. 
Push Press got old fast. 

8 rounds + 3 pull-ups Rx

M/ 45/ 135 lbs/ 
10 rounds for n just over the time cap.
I used 75 lb DBs but only 115 lbs for PP. All pull-ups done butterfly & unbroken. 
I did this at a y’all rack so the pull ups were on a slippery grip and that got my grip smoked a bit. Surprised that the DB DL was not too bad at all actually. The PP was the hardest by far. My shoulders were done at the end, and my grip. I started to use wrist wraps after the 6th round. 
Towards the end I was doing more PJ in the later reps of each set. 
Great workout. 

9 rds+6x pull-ups

RIP

Rxd exactly 10 rounds
Loved it!

8+15 RX 

Rx 9+16

10 Rounds + 11 reps
Scaled DB's to 45-lb and used 85-lb for PP

Deadlift 5 repd at 60-70-80-90-95-110-125kgs
Rest 1 hour
Modified a bit:
10 strict pull-ups
8 25kg dumbell deadlifts to even out load difference
8 push presses at 50kgs
6 rounds+10PUS+8DLs
43/1.78m/75kg

12 rounds + 10 pull ups RX

My wife attended an L2 3 month ago in Boise and it was miserable, (her words). I attended one this last weekend thinking it was going to be an awful experience, but it was quite the opposite. The other students were awesome and the instructors were top flight, first class.  I’d like to thank Matt Chan’s wife and Chris Spealler’s friend for an awesome class. The knowledge was amazing and very helpful. Thanks Cherie Chan and Eric (big calves) O’Connor!

The L1 training at CrossFit Sac was amazing this last weekend. I was absolutely blown away by the knowledge, skill, teaching, format, and PATIENCE the staff had with the class. I had so much fun and learned way more than I thought I was going to. Thank you so much to Dave, Myles, and Camille. I am forever grateful:)

Final de semana sensacional! Sinto-me muito privilegiada de participar do curso de Level 1 da CrossFit com esse profissionais  de alto padrão. Muito obrigada CrossFit pela oportunidade de adquirir tanto conhecimento. 

Buenisimoo

The CrossFit L1 in Dewitt was amazing!! I wish I would have taken the course years ago! Thank you, Melody, Jess, Joe, and Andy! 

Scaled
10 inverted row on smith machine
5 DL 40# dumbbells
8 push press 75# barbell

8 rounds + 5 rows

Felt like I paced a little too much, but muscle fatigue was the limiting factor today. Still tired from 20.5 on Monday.

Did this workout yesterday, 12Nov19. Option two with 10 unassisted pull ups. Completed 7 rounds.

Male / 45 / 205 / 5'9 

RX: 8 Rounds + 3 Pull Ups / 187 reps

Participated in what might have been the Best L2 Course everrrrr.... We were at CrossFit Eado in Houston. But seriously, Abi, Zach, and Peter COACHED Us UP!!! I was soo comfortable being uncomfortable because of these guys! Thank you!!! (November 9-10, 2019 mark it down, #wentdownforreal #1420strong #crossfit )

13 rounds, 1 rep. 
Modified #3:
10 jumping pull-ups 
5 DB DLs @35#
8 push press @ 65
Strict, kipping and band assisted pull-ups felt terrible, therefore went with jumping pull-ups. 

11rds + 21 reps 

10 Pull-ups
5 KB DL (53lbs each)
8 Pushpress (95lbs)

woman's rx 11 + 10 reps

10rds + 10 reps rx’d

58/172
50 lb DBs and 95 lb PP
9 rounds + 10 pull-ups + 1 DB dl (218 total reps)

RIP Sgt. Ricky

Rx’d 
10 rds + 13 reps

13 rounds and 13 reps rx.  Started full speed.

8 Rounds - Scaled

Did the pull ups assisted with a band. Dead lifts were with 52.5 dumbbells (as heavy as mine can go). Push presses were also with bands (got a barbell but no weights for it yet).

8+10+5+3. Finished round 9 at 20:20. Used 70 DB(heaviest we have), 95 on PP. Semper Fi Ricky. 

70lb dB

8+1 pull up

AMRAP 20'
10 Pull-ups
5 DB Dead lift 2×32 kg
8 Push Press 55 kg

217 reps

Scaled to:

20’ AMRAP
10 ring rows
8 DB DL (25#)
8 push press (35# barbell)

10 rds + 10RR + 8DL

I attended the L1 at Lake State CrossFit in DeWitt, MI, and it exceeded all of my expectations going into the weekend by far. I learned so much valuable info, and had such a great time getting to know my classmates. 

Thanks to Joe, Melody, Jessica and Andy for being awesome instructors!! You all made this a great weekend for me, and I'm excited to start applying everything I learned from you all! 

I am only as strong as my weakest muscle.  My forearms were spent early.

M45 8 rounds
pull-ups with band
75-lb. DB
95-lb. push press

Had a great time at my L2 in CF Eado. Our red shirts were very great at pointing out things we can fix to make our athletes we coach better. Abi, Zach, and Peter y'all (Texas word) were so positive and strict. I think an L2 needs to be strict because we need to perfect our craft that we're teaching and showing our athletes. If we have small deficiencies and issues with conveying what is being taught then an athlete may have difficulty learning and understanding a certain movement. Also thanks for taking the time to talk on the side about all our curious questions. 
I enjoyed all the people there. Everyone was so much fun to hang out, work with, and have a good workout with this weekend.

Abi: with the biggest smile " I have 84 things you can fix" 
Peter: "that wasn't good, that was terrible. Stop saying good"
Zach: flexing on the side!!!

Haha love y'all!!! (All exaggerated of course) except Peter he really meant that!

13 rounds + 8 pull-ups Rx 
M/43/

14 rounds even. 50lb DB, after first two rounds, I switched to strict body weight rows, so I could keep my pace up. Still a struggle. My arms and shoulders haven’t felt this pumped in a long time. That was more of a gasser than I anticipated. 

Thank you to all our vets!

New but not really; I used to post here on the main site over a decade ago :-)
Scaled 20min AMRAP:
5 pull ups
5 DB Deadlifts (35 lb dumbbells)
8 Push Presses (55 lb Barbell)
14 Rounds + 10 reps

Scaled
10 pull ups
45lb deadlifts
75lb push press
9 rounds

Wow. 9 rds. 

TRX pull
2 35 lb dumbbell deadlifts
2 35 lb dumbbell thrusters (7 rds) / push press (2 rds)

10 pullups
Used 20kg dumbells for deadlift, 10 reps.
Subbed for shoulder presses and used 15kg dumbells. 

8 rounds plus 10 pullups

3 rounds + 15 reps. Rx 

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

Scaled: ♂ 50-lb. DBs, 95-lb. barbell

11+4
258

4 sets 13 reps. Had to go down to 125 lb barbell

Had to trim down push press to 125.  Did 4 sets and 13 reps
 

6 rounds +10 pull ups
I only have one set of #30 DB
135 was a heavy push press for me

To all Veterans, We can't Thank you enough for your service and sacrifice! As my husband says we don't do it for thanks, but I'm grateful for all our Service Members past and present.

scaled
10 pull-ups 
5 DB deadlift 35s
8 push presses 95#
20 minutes- 13 rounds 

Definately should have read the "intended stimulus" bit before doing this over... Due to equipment limitations, I did 10 pu, 5 DB deadlift @75lbs, but then also used the same 2 DBs for the push press. BIG mistake! Constantly had to test to get those done. Got 8rds + 4 pull-ups, will probably try again...

7 + 4 rx 

M/34/5'10"/190

Rx'd 9 rounds +15 reps

RIP Ricky
20 min amrap
10 strict ring pull ups
5 DB DL 50# db's
8 push press @ 95#
8 rnds plus 4 pull ups
m/49/175

10 ROUNDS + 4 PULL UPS /RX

12 rounds and 10 pull-ups. Thank you for your sacrifice Sergeant. 

Neste último final de semana, fiz o curso de Level 1 da CrossFit e foi simplesmente extraordinário. Profissionais incríveis e de alto padrão de qualidade. Não mediram esforços para entregar o melhor curso do mundo. Vai ficar marcado na minha vida cada segundo de experiência compartilhada. Gratidão a comunidade CrossFit.  

9 + 6 scaled push press to 45# DB 
RLTW

Neste final de semana dias 09/11 e 10/11/19 ,fiz o curso de treinador nível 1 na CrossFit Vila velha.
Que final de semana maravilhoso,que curso top, sensacional seria a palavra correta.
Estou muito feliz, muito conhecimento adquirido,os coachs foram magníficos, conteúdo de fácil entendimento.
Fazer o curso de treinador nível 1era um sonho que já caminhava comigo a alguns tempos e fazer o curso foi uma realização profissional de suma importância.
Muito obrigada CrossFit pela oportunidade de adquirir tanto conhecimento.

I really enjoy the brief that accompanies the WOD. Thanks for all your work. 

5’8” / 169 lb / 21 / M

Rx’d 12 rd plus five pull-ups
281 reps

I went to my CF-L1 in Hamilton, NY at CrossFit Hamilton and it was a great experience. The gym was so clean and well organized and my instructors Pablo, Sarah, Jenn and Jon were just awesome. They were all so engaging during their lectures and in the break outs they were personable and gave the best advice that my coaches haven't pointed out. We also hung out after the first day and drank a beer and got to know them personally. I feel like I will not only be a better coach but a better athlete.  Thank you!!!

Rx’ed 
7 rounds+17 reps

Really slow today, doing 20.5 and main site WOD yesterday probably didn’t help. 

Rest in Peace Sergeant.  Thank you for your sacrifice.  rx, 7 rds +5 +10 +1.  

11 rounds + 15 reps! Had only 70 lb dumbbells. Workout was hard. 
Thanks for the service of those that gave all. 

Had a great experience at the Level 1 Seminar in Hamilton, NJ at CrossFit Hamilton this past weekend.  Having been through academia, and other training courses related to health and fitness, I can say the Level 1 has been the most comprehensive and actionable of anything I have done in the past.  This course provided actionable techniques, methods, and opportunity to begin tuning the "coaches eye" that other courses tend to leave behind.  Great work by the staff, Pablo, Sarah, Jenn, and Jon did an incredible job as instructors, coaches, and teachers.  10/10 would recommend.  Thanks staff!!

SCALED
PU- assisted strict
DL- 50lb DBs
PP- 35lb DBs
11 rounds

8 rounds. dumbbell 80 lbs rx

8+4 - Sc, subbed 11in (3 45s stacked up) Deficit 53lb KB Deadlifts, which put the top of the handles just under the top of the stack of plates. All else was Rx, just didn't have 75lb dumbbells. 

Scaled to 48lbs DBs and 85lbs BB
10 rounds + 20 reps (10-5-5)

CF-L1 at CrossFit Hamilton this weekend was an amazing experience. Not only did it help me to hone my technique and skills by practical application of certain movements, it also trained me to help correct faults more efficiently for others. I can’t say enough about how amazing the level one training staff were. Their expertise helped me to comprehend the information given in a short amount of time. On day one just walking in the door for registration, they made you feel a part of the CrossFit community.  The training staff are not only experts at their craft but they are also amazing people trying to make a difference. They succeeded at that task this past weekend at CrossFit Hamilton !!! Thank you so much Pablo, Jenn, Jon, and Sara for an unforgettable experience ! Keep making a positive impact on people through your training expertise and your compassion ! 

11 rds + 1 pull-up (254 reps) Rx

My butt hurts so bad from yesterday.

RX’d 7 rounds + 2 reps

6 RD'S and 3 pull-ups.

I did 
20min AMRAP
5 Pull ups (kip)
5 KB deadlift (32kgx2 /70lbx2)
8 push press 31.5kg/70lb)
13 rounds 

This workout will accumulate a fairly high amount of volume as higher level athletes will accumulate 13+ rounds. Strive for unbroken sets on all movements and relatively fast transition times. With that being said, being that this is a Hero Workout, give this workout a shot as prescribed even if the loads are heavy for you and the reps are challenging. Just ensure safe mechanics. Here are some scaling thoughts:

Pull-ups: For athletes that can perform the rounds unbroken or with 1-2 short rest breaks, I will likely allow them to complete this movement as prescribed today. For athletes where their max capacity for pull-ups is less than 10 reps, I will likely reduce the reps per round to achieve. With that being said, if this athlete wants to attempt this workout as prescribed, I will allow them to do so today. 
For athletes that cannot complete pull-ups, I will have them alternate rounds of completing jumping pull-ups and ring rows. For example, on round 1 they will perform jumping pull-ups and on round 2 they can perform a ring row. 

Dumbbell Deadlift: I consider the load to be moderate and the reps should be able to be completed unbroken on each round. I will have athletes reduce loads to achieve the goal of the day. This movement can be hard to set-up with a flat back position, so I will elevate the dumbbell or plates or a box to a position where the athlete can start with a sound set-up position. 

Push Press: I consider the load to be moderate and 8 reps to be challenging but completed unbroken on almost every round. I will have athletes use loads that allow them to achieve the goal. If an athlete has a goal to complete this workout as prescribed and this load is heavy for them, I will allow them to do so today as long as they are maintaining safe mechanics. 

CrossFit Twente, Enschede - Netherlands, this was a really fun weekend with awesome interactions and  loved seeing you guys being so eager for knowledge. Hope our roads will cross again. Love from Sweden //Angie

7+11 rx’d 

8 rounds (slight variation from rx'd due to preference) 

10 dead hang strict pull ups
5 barbell stiff leg deadlifts 100kg
8 clean to push press strict form 70kg

8 rds plus 8 PP, 10 jumping pull-up, 5 35# DL, 8  55# PP

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth

M/45/6'2"/180#

After last nightshift
Women's rx'd 
12 rds + 10 + 5

9 rounds. 10 kipping pull-ups, 10 deadlifts with pair 35 lb. dumbbells, 8 push presses with 75 lb. barbell cleaned from floor.

This is my first hero...dang!!! Warmed up nicely, first round Rx was a bit ambitious being 3 weeks into cross fit. Immediately scaled down to the women's Rx. I don't have the shoulder strength for multiple rounds at 135lbs yet.

8 rounds, 184 reps

At the going down of the sun and in the morning, we will remember them

10 rounds + 13 reps
Did strict pull-ups and women’s weights.

What an amazing experience this weekend in Hamilton NJ at the CF L1! The coaches had an amazing wealth of knowledge they were able to share with us, they brought the meaning of community to life, what Crossfit really stands for and how to be a great coach.   Priceless!!

Scaled
Juans option 2
8 rounds + 5 reps.

Was not feeling it today. Maybe I should have gone lighter on the presses. Oh well.

Option 3, female scaling, limited schedule, 16:00, 10x

Mainsite team, I am thinking of treating this Hero as an opportunity for acknowledging and accepting (being honest) with where my heart is regarding my training.

Am I training with a clear conscience and a warm heart? Am I doing CrossFit with a meaningful purpose? 

Many attitudes can obstruct clarity in training and warmness of heart. 

If I can be aware of a natural intention to do good things by training (achieving Fitness for myself,  promoting its benefits to others,  being an example of whats possible) then I am ok.

On the other hand, Am I worrying? concerned about how my oerformance will stack to others? Am I trying to diminish/beat someone ? Am I being oblivious (not counting, misscounting) ? Am I in a rush to finish this set? 

Can I be more aware of my body, still be fast, and not be in a hurry? 

Can I remember my deep and noble purpose for training throughout all day today?

How are you treating this workout differently than other workouts/benchmarks? 

Wonderful L2 in Manchester this weekend, even as the temperature drops, it was still great! 

Globo Scale:   As rxed.      If you are doing this in Planet Fitness or a hotel gym, use the heaviest dumbbells possible up to the RXed weight.  If all you have available are 50's and are a male, up the deadlift reps to 10, then do 8 push presses with the dumbbells.   Women can go ahead and use two sets, 50's and 35's (unless the gym frowns upon that, if so go ahead and use the men's strategy, with 35lb dbs).  Hotel gym sub for pullups are 15 dumbbell bent over rows 35/50 lb dbs, or 20 bodyweight rows hanging from the treadmill arms, railings, or another stable, safe object.

Took the L1 Certificate Course over the weekend at CrossFit Hamilton. It was one of the best learning experiences I have ever had! The whole weekend was fantastic and our instructors were just a wealth of knowledge! I was blown away by how amazing Pablo, Sarah, Jenn, and Jon were. They answered any and all questions and were the best examples of how coaching and community in Crossfit should be. Thank you so much for a wonderful weekend!!

I had so much fun at my L2 this weekend with Cheri and Eric, they were the absolute BEST!!!!! I loved that we had over 2 decades worth of knowledge between them!! It was amazing to hear all their OG Crossfit stories, and all their experiences of Crossfit and how it as evolved! I learned so much from them, I can’t wait to use it all in my coaching! I loved how passionate they both are about not only CrossFit but helping others!! I hope one day to be at the level they are. I loved how they are such close friends, it made the coarse more fun, and an amazing atmosphere!! Loved the stories!! 

Champions Club Scaling Notes

RANT
I didn't test this out yet, and I don't remember how it went when I did this last time, but I do know that the numbers and equipment is going to be the most tricky part of this (other than, you know, the actual effect the workout has on you). I'd look to simplify and keep the entire workout with one set of dumbbells and no bar. So that would mean some adjusting on the rep scheme.

I SHOULD TRY THIS AS RX'D IF: I can go unbroken on the first 3 rounds and want to honor Ricky.

GROUP VERSION
AMRAP in 20 minutes of:
10 pull-ups
15 dumbbell/kettlebell push press
20 dumbbell/kettlebell deadlifts
*lighter weights, obviously

FIRST TIME WITH CROSSFIT VERSION: group version, but if pull-ups are a problem do a bar hang of sorts each round

INJURY VERSION
Themes are: pulling, squatting, pushing, jumping, midline stability, global flexion/extension, Just Finish It kind of mentality. Pick three movements on there and go for 25-30 minutes. Might be better to keep it lower reps and higher weight/increased difficulty if possible.

WARMUP
Squat - deadlift/push press prep
Jump rope - always
Hollow hold - push prep prep overhead
Kipping - pull-up prep
Hip extension - deadlift prep

GENERAL FEAR LEVEL: 7. Maybe worse. Looks okay on paper, which means it's probably worse.

I learned so much this weekend thanks to the great instructors that we had for the level 1 at CrossFit Hamilton. I am looking forward to putting use all of the knowledge that I have learned from this weekend. Thank you Pablo, Jenn, Sarah & John for everything! 

What an awesome weekend at CrossFit Hamilton! The entire group of participants rocked and the L1 instructors were fantastic. I wish I did this years ago. I learned so much and had blast doing it. Thank you!!!

Warm up for 191111:
GENERAL WARM-UP

2 rounds of:
1 minute of single-unders
30-seconds of high plank hold
30-seconds of banded pull-aparts
30-seconds of banded good mornings

SPECIFIC WARM-UP

Pull-up
10 hanging scapular retractions
10 ring rows
5 strict pull-ups
5 kip swings
2 sets of 3 pull-ups

Dumbbell deadlift
2 sets of 5 single-leg deadlifts with a light dumbbell (per leg)
2 sets of 5 dumbbell deadlifts (increase weight on 2nd set)

Push press
5 reps of a dip and hold
5 reps of a dip and drive, slow
5 reps of a dip and drive, fast
10 push presses

Build up by performing 3 sets of 3 reps of push presses. 
Set 1: a light load
Set 2: a medium load
Set 3: intended workout weight

After set 3 perform 2 pull-ups and 2 dumbbell deadlifts.

Crossfit Hamlton, Hamlton NJ, Great weekend, great facility, amazing people, and fantastic training staff.  Thank you for everything Pablo, Sara, Jenn, and Jon

I had so much fun at the L1 Crossfit Hamilton this weekend!! The lectures were very informative along with the group training we did with every movement!! I learned a lot more about crossfit and each movement with their mechanics and technique. The coaches were amazing, very friendly and nice, and really caring and enthusiastic! The gym itself too was great, it was fun working out there! Everyone in the class too cheered each other on and it was just a fun community of people to be with!! This was a great experience, thank you Pablo, Jenn, Sarah, and John for a great weekend!!

INTENDED STIMULUS
.
Hero WOD! These workouts are an opportunity to train for something bigger than yourself. Before you start your workout today, spend two minutes thinking about how can your training make someone else's life better. Ok, now let's look at this beast. This is a nasty piece that should make you work on your endurance capacity. The aim is for a sustained effort. You want to get a healthy number of rounds within these twenty minutes. You want to be closer to twenty than ten here. The number of reps on the loaded movements is meant to allow you to keep moving without the need to break for at least the first fifteen minutes. The load for the deadlifts is light, but the added range of motion the dumbbells will make you work harder. Prioritize your position here; your back will thank you tomorrow. Choose a load that gives you feedback, but that gives you no excuse to stop. On the push presses, choose a weight that is on the heavy side but that you can cycle confidently. If you want to stay true to the nature of this workout, go from the ground with those push presses. For the pull-ups, modify the number of reps or the movement to something you can consistently get in one or two sets with very little rest. The aim today is to create a context in which you practice enduring. The skill we are training is that of keep moving when everything inside you wants to stop. We are training your resilience, your grit.  Make sure your scaling is such that it gets you that place. ENDURE!

OPTION 1
Complete as many rounds as possible in 20 minutes of:

8 pull-ups
5 dumbbell deadlifts
8 push presses

♀ 40-lb. dumbbell, 80-lb. barbell 
♂ 60-lb. dumbbell, 115-lb. barbell

Workload reduction: ~15% per round


OPTION 2
Complete as many rounds as possible in 20 minutes of:

7 pull-ups or 10 assisted pull-ups
5 dumbbell deadlifts
8 push presses

♀ 35-lb. dumbbell, 65-lb. barbell 
♂ 50-lb. dumbbell, 95-lb. barbell

Workload reduction: ~30% per round

OPTION 3
Complete as many rounds as possible in 20 minutes of:

5 pull-ups or 10 jumping pull-ups
5 dumbbell deadlifts
8 push presses

♀ 25-lb. dumbbell, 55-lb. barbell 
♂ 35-lb. dumbbell, 75-lb. barbell

Workload reduction: ~45% per round