CrossFit | 200211


Workout of the Day


On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders

Post total reps completed at each exercise to comments.

Comments on 200211


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Kury Akin
June 9th, 2020 at 1:15 pm
Commented on: 200211


Strict ring pull ups 31

Push ups 55

Squat 72

Situp +9kg 53

Sdlhp @20kg 50

DU 123 (lost a round and a half of DU through tangling the rope and misjudging the bells). Should have had 400+

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Jose Espinosa
June 2nd, 2020 at 6:33 am
Commented on: Modern Science, Part 1

I am improving my English

is awesome 👏 i really appreciate the information 🙏

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Manchild Manchild
May 19th, 2020 at 5:45 pm
Commented on: 200211

@home, subbed:

24# db bent-over rows & push-ups

squats & 20-second planks

20-second left planks & right planks

177 reps + held all planks for full time

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Nate Gordon
March 19th, 2020 at 7:16 pm
Commented on: 200211

pull ups - 52

push ups - 42

squats - 80

ab mat situps - 80

row - 33

DU - 43

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Jeff Chalfant
March 3rd, 2020 at 10:37 pm
Commented on: 200211

373 rx’d with close grip gymnastic pushups and regular old kipping pull-ups

47 pull-ups

55 pushups

60 squats (gassed!)

40 ghd situps

28 rowing calories (gassed!)

143 double unders


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Giuseppe Petrillo
February 25th, 2020 at 10:12 am
Commented on: 200211

Pull ups 12x5

push ups 15x5

air squat 13x5

sit ups 13x5

row about 40cal

du 30x5

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Hank McKibban
February 24th, 2020 at 7:27 pm
Commented on: 200211

411 (58-76-77-39-36-125) rx

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Cy Azizi
February 21st, 2020 at 5:49 pm
Commented on: 200211

Pullup: 33

pushup: 50

squat: 66

situp: 47

row: 28

doub: 19

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Morgan Greene
February 21st, 2020 at 4:09 pm
Commented on: 200211

PU: 5x10=50

hand release pushups 5x13=65

GHD: 5x10=50

Squats: 5x15=75

Row: 32 calories

DU: 20,16,20,20,20=96

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Chase Hiland
February 19th, 2020 at 10:02 pm
Commented on: 200211


Pull-ups: 50

Push-ups: 60

Squats: 71

GHD: 30

Row: 32

DU's: 76

319 total

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Coastie Nick
February 18th, 2020 at 9:44 pm
Commented on: 200211

Pull-ups: 63

Pushups: 101

Squat: 97

GHD SU: 45

Row cals: 35

DU: 125

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Nathaniel Robichaud
February 18th, 2020 at 2:09 am
Commented on: 200211

Pull-ups, push ups: 92

Squat GHD situps: 126

Row+side jumps over rower (no rope 😢): 118

Total: 336

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Jeffrey Howard
February 15th, 2020 at 12:58 am
Commented on: 200211

11-12-12-12-9 (56 Pull-ups)

12-12-9-7-8 (48 Push-ups)

18-14-14-14-14 (74 Squats)

8-8-8-8-9 (41 GHD Sit-ups)

5-6-6-7-7 (31 Calories)

37-35-30-32-36 (170 Double-unders)

420 total

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Alex Pham
February 14th, 2020 at 8:22 pm
Commented on: 200211





45 cal run


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Scott MacArthur
February 13th, 2020 at 8:39 pm
Commented on: 200211

Pull-up 41

pushup 70

squat 70

abmat sit-up 40

45lb bar sdhp for row 49

BE instead of DU 46

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Joseph Ybarra
February 13th, 2020 at 12:07 am
Commented on: 200211


27 pull

75 pu

33 ghd

103 sq

29 cal

130 su

Pretty good saying I donated 2 pints yesterday

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Brandon Myers
February 12th, 2020 at 11:36 pm
Commented on: 200211

skipped pull ups (have something going on with my arm and the pull up really bothers it

40 push ups

71 squats

45 sit ups

54 sdhp

125 single unders

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John Stacey
February 12th, 2020 at 11:32 pm
Commented on: 200211

Pull up 55

push up 60

squat 83

knee to bar (sub) 53

kettle Bell (sub) 60

row 38 cal

no GHD apparatus or rope today

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Erik Dresner
February 12th, 2020 at 11:16 pm
Commented on: 200211

301 reps

Push up: 51 (11-11-11-10-8)

Pull up: 32 (5-7-6-6-8)

Air squat: 84 (16-16-17-17-18)

Abmat sit-up: 64 (12-13-13-13-13)

Row: 45 (8-9-9-9-10)

DU: 25 (2-5-7-5-6) I’m famously bad at DUs

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Shane Azizi
February 12th, 2020 at 9:56 pm
Commented on: 200211

Pull-up: 40

pushups: 48

squats: 59

ghd sit-ups: 39

rowing: 19 cal

double unders: 116

all Rx

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Geoffroy Castelnau
February 12th, 2020 at 6:40 pm
Commented on: 200211

Scaled/subbed to :

  • Jumping C2B pull-ups : 34 (10/7/6/6/5)
  • Hand release push-ups : 37 (8/7/7/8/7)
  • Air squats : 56 (11/11/11/12/11)
  • Hanging knee raises : 50 (10/10/101/10/10)
  • Burpees : 21 (4/4/4/4/5)
  • Jumping jacks : 94 (19/19/19/18/19)

M / 40yo / 176cm / 71kg

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Steve Day
February 12th, 2020 at 5:10 pm
Commented on: 200211

Pull-up: 46

Push-up: 57

Squats: 100

GHD SU: 40

Row: 470 meters

DU: 124

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Justin Barrow
February 12th, 2020 at 3:52 pm
Commented on: 200211

Pull up - 34

Push up - 80

squat - 78

ghd - 58

Row - 47

double unders - 130

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Christian Simpson
February 12th, 2020 at 2:21 pm
Commented on: 200211

Total reps: 406, Rx except ghd 2 sit-up & DU 2 SU

13/8/5/5/5, 20/15/13/12/10

11/12/13/12/15, 7/10/10/10/11

33 Cal tot, 25/26/33/40/42

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Jobst Olschewski
February 12th, 2020 at 9:40 am
Commented on: 200211

32PU strict






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Stephen Hipskind
February 12th, 2020 at 7:34 am
Commented on: 200211

This one was fun

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Jade Teasdale
February 12th, 2020 at 4:21 am
Commented on: 200211

401 reps total!

pull-ups: 8-6-6-6-6=32

push-ups: 13-13-13-13-14=66

squats: 15-16-17-17-18=83

sit-ups: 11-10-10-13-12=56

(RUS)KB Swings(55#):12-13-13-14-14=66

double-unders: 18-21-20-16-23=98

Really happy with my consistency & my double-unders! They usually suck when I’m trying to go fast! I guess it helps to be wore out & unable to overthink it! Like Oly. Lifting! 😂 I could be faster if someone would write down my reps for me while I rested for 10 seconds! 🤣

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Jade Teasdale
February 12th, 2020 at 4:29 am

Strict Pull-Ups!

& I LOVED this workout!!! Fast & Fun! Much less boring than 8 rounds of one movement & then, 8 rounds of the next...etc! 😒

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Derek Eason
February 12th, 2020 at 3:05 am
Commented on: 200211

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Pull-ups: 51 reps

Push-ups: 71 reps

Squats: 77 reps

GHD sit-ups: 48 reps

Rowing: 32 calories

Double-unders: 168 reps

Total: 447 reps

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Js Smith
February 12th, 2020 at 2:48 am
Commented on: 200211

Got home late. Did 30 burpees just so I could feel like I did something

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Jeremy Bishop
February 12th, 2020 at 1:12 am
Commented on: 200211

Pull up: 7,6,5,5,7

push up: 13,13,13,13,10

squat: 13,13,14,15,15

GHD: 8,8,8,8,7

row: 6,7,7,8,6

single unders: 39,43,37,32,41

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Michael Bishop
February 12th, 2020 at 12:34 am
Commented on: 200211

Pullups - 40

Pushups - 50

Squats - 75

GHD's - 40

Row - 27

DU's - 73 ?

305 total

Special shout out to my son Charlie for keeping count

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Claire Fiddian-Green
February 12th, 2020 at 12:04 am
Commented on: 200211

pull-ups = 30

push-ups = 55

squats = 81

GHD sit-ups = 45

calories rowed = 22

single unders = 194

Total reps (completed in prescribed alternating order) = 427

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Cory Kestel
February 11th, 2020 at 11:23 pm
Commented on: 200211

Pull 8-8-8-8-8 (40)

Push 20-18-18-16-15 (87)

Squat 12-12-13-13-13 (63)

GHD 7-7-6-6-7 (33)

Row (meters) 5-5-5-5-5 (roughly 30)

Single-unders 10-45-41-47-48 (191)

Total 444. Couldn’t get started with DU’s in first round so switched to SU’s.

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Stacey Thompkins
February 11th, 2020 at 10:49 pm
Commented on: 200211


Pullups - 50

Pushups - 50

Squats - 75

GHD's - 45

Row - 25

DU's - 172

417 total

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James W Bobo II
February 11th, 2020 at 10:48 pm
Commented on: 200211


360 total reps

Everything as prescribed except I subbed back extensions for GHD sit-ups and bike (calories) for row.

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Steven Odom
February 11th, 2020 at 9:33 pm
Commented on: 200211

Rx’ed- 497 total reps

pull-ups= 96

push-ups= 105

squats= 75

GHD= 54

row= 40 cal

DU’s= 127

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Tom Perry
February 11th, 2020 at 7:44 pm
Commented on: 200211

58 / 173

Pull-ups - 40

Push-ups - 83

Squats - 79

GHDs - 52

Row - 18 cal

DUs - 78

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Nicole Deaver
February 11th, 2020 at 7:28 pm
Commented on: 200211

Pull-ups: 7-6-6-5-5=29

Pushups: 13-12-13-12-12=62

Squats: 13-14-14-14-15= 70

Incline sit-ups: 9-9-9-10-11= 48

Burpees: 7-7-6-7-7=34

Single Unders: 49-46-49-48-47=239

Total reps: 482

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Tomasz Rumiński
February 11th, 2020 at 7:21 pm
Commented on: 200211

pullup/pushup: 116

ghd/squat: 136

row/du: 224

total: 476

I did strict pullups instead of butterfly, just because i felt this would be better for today. Cool workout, du/row was tough, and quad pump on ghd/squat was real.

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Tripp Starling
February 11th, 2020 at 7:03 pm
Commented on: 200211

completed WOD, did not count reps.

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Adam Pequignot
February 11th, 2020 at 6:55 pm
Commented on: 200211


Pull-ups - 48

Push-ups - 56

Squats - 59

GHD Sit-ups - 34

Row - 29 cal

DUs - 103

Total = 329

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Jon Wilson
February 11th, 2020 at 6:35 pm
Commented on: 200211

Pull strict 16

push 60

sq 55

ghd 28

row 23

du 124

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Eric O'Connor
February 11th, 2020 at 6:26 pm
Commented on: 200211

This is a really cool change-up to the traditional Tabata protocol! Try to put forth a hard and continuous effort on most intervals. Here are some scaling thoughts:

Pull-ups: I’ll have athletes use a variation that allows them to move continuously for at least 2-3 of the intervals. Ring rows, inverted bar rows, and toe-nail assisted pull-ups will be what I will go with today when modifying the movement. I will likely avoid band-assistance because it’s bit of a hassle getting in and out of the bands when transitions are tight.  

Push-ups: As with the pull-ups I will have athletes use a variation that allows for continuous movement for the first 2-3 intervals. My main modifications will be an incline push-up or a push-up from the knees. 

Air Squats: This movement will not need much scaling. In very rare instances, I will have athletes squat to a target if establishing range of motion is difficult. 

GHD Sit-ups- I typically take a very cautious approach with GHD sit-ups.  As a general guideline for today, I will have experienced athletes attempt this movement as prescribed if they have a had consistent exposure to the movement recently. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes.

Rowing: No modification should be needed unless there is a special circumstance. 

Double-Unders: I will likely just have all athletes practice for 20 seconds and see what happens. In the rare instance that I think the impact of landing from a double-under attempt is too demanding, I will have the athletes perform single-unders. 

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Jacob Cram
February 11th, 2020 at 6:07 pm
Commented on: 200211

Pull up: 40

Push up: 62

Squat: 60

GHD: 44

Row: 21.2 cal (fuel f300 rower)

DU: 120

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Mja 204
February 11th, 2020 at 4:16 pm
Commented on: 200211

M / 172cm / 82kg

Pull up / press up - total 105 reps

Squats / GHR sit up - total 157 reps

Du's/ assault bike - 124 reps / 27 cals

Total 386 reps / 27 cals

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Charlie Pokorny
February 11th, 2020 at 4:03 pm
Commented on: 200211

PU: 8-8-8-9-10 = 43

Pushup: 15's = 75

Squat: 19-19-18-18-18 = 92

GHD-SU: 8's = 40

Row: 6's = 30

DU: 20-20-18-9-24 = 91

Total reps = 371 Rx

Nice WOD!


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Matthew Letarte
February 11th, 2020 at 3:33 pm
Commented on: 200211

Strict Pull-ups - 10/10/9/7/6 - 42

Strict Push-ups - 15/14/14/12/10 - 65

Squats - 13/12/13/12/12 - 62

Straight-leg Sit-ups - 8/7/8/8/8 - 39

Row - estimate 10 x 4cal - 40

Forgot my jump rope and the rower screen wasn't working, so just I just did the last 5 min as tabata row

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Andrea Ferendeles
February 11th, 2020 at 3:27 pm
Commented on: 200211

6-5 pup rx

11-10 pu

15-14 squats

9-8 ghdsu

80-100 mt row

30 du

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Jim Rix
February 11th, 2020 at 2:16 pm
Commented on: 200211

Pull-ups 8-7-8-7-7=37

push-ups 15-15-15-15-15=75

squats 17-17-17-17-17=85

GHD sit-ups 8-8-8-8-8=40

row 28 total cals

single unders 40-36-40-40-44=200


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Mike Andridge
February 11th, 2020 at 2:56 pm

Nice work Jim, great consistancy.

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Randy Crooker
February 11th, 2020 at 1:33 pm
Commented on: 200211

Pull ups - 45

push ups - 56

squats - 74

sit ups - 50

subbed shuttle sprints for rower

single unders 168

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Celival de Jesus Nunes
February 11th, 2020 at 1:33 pm
Commented on: 200211

Pull Ups

Push Ups

Air Squats

GHD Sit Ups

Air Bike


404 Reps

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John Smith
February 11th, 2020 at 1:26 pm
Commented on: Modern Science, Part 1

Notice words that were left out of this article. Words like industry, government, interests, commissioned, grants, and funding. Those are not science. Science is the objective core, but that kernel is surrounded by elements which make up the research enterprise game.

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Greg Glassman
March 4th, 2020 at 8:00 pm

John, I'd include scientific misconduct, consensus, peer review, fraud, tenure, lack of replicability/reproducibility and more to describe what it is that the "kernel" of modern science "is surrounded by" but the word "corrupted" fits better in the academic "research enterprise game" than "surrounded". These corruptions are at the heart of consensus science (postmodern or academic science) and don't just surround it.

I think that it's important to differentiate academic and industrial science in looking at the "research enterprise game" and shortcomings.

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Dany Lafontaine
June 25th, 2020 at 6:39 pm

While I agree with you that at its core the words you listed do not represent science, in reality they are intertwined. Why is that? Because of lack of funding for research and the ridiculous productivity expectations placed upon researchers nowadays. The sheer volume of publications being generated makes little sense and their quality becomes questionable.

Pay to play journals are popping up on a seemingly daily basis. Exercise scientists are becoming more and more "disease scientists" instead of following their true passion. Hardly anyone studies sports or exercise modes because the funding just isn't there. While flawed, the peer review process is still the best option to determine the quality of a scientific paper.

As for integrity of the researchers themselves, it is a self-regulation process with some occasional disruptions. Lack of tenure positions puts researchers on edge and constantly at risk of unemployment. Painting academic research with such a wide and negative brush is an insult to the majority of the devoted and honest academic researchers, and does no service to the point you're trying to bring to the publics' attention.

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Michael Arko
February 11th, 2020 at 12:47 pm
Commented on: 200211

340 total reps

(subbed elliptical calories in place of row calories)

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Baris Gungor
February 11th, 2020 at 12:45 pm
Commented on: 200211

str pullups: 36 (10/7/7/6/6)

eccentric pushups : 40 (all 8s - shoulder pain)

squats : 60 (11/11/12/12/14)

ghd situps: 40 (all 8s)

row : 34 cals

dubs : 130 (15/30/25/30/30)

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Rebecca Gussiaas
February 11th, 2020 at 11:52 am
Commented on: 200211

5 rounds pull up (with band) + push up


5 rounds Squats and sit ups (I don't have access to a GHD)


5 rounds single unders and cals on the rower


Total: 389, maybe? I'm bad at counting.

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Sebastien Fitzpatrick
February 11th, 2020 at 11:51 am
Commented on: 200211

380 reps Rx

Transitioning from row and doubles was tough.

Pull-up / Push-ups

15/20 - 12/17 - 10/12 - 8/11 - 8/11

(124 reps)

Squat / GHD Sit-up

20/6 - 15/8 - 13/8 - 13/8 - 13/8

(112 reps)

Row Calories / Double-unders

4/30 - 5/10 - 6/25 - 6/20 - 6/32

(144 reps)

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Mike Andridge
February 11th, 2020 at 11:28 am
Commented on: 200211

Strict pull ups-10/7/6/6/6

push ups-18/11/12/10/10

sqts-12/11/10/10/10--they may be slow, but they're below parallel

Abmat situp w/20# slam ball--8/7/7/7/7

Had to run out to garage for AB/DU and forgot

my paper/pen, so no #'s, but the AB/DU was rough!

Assault bike--



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Antonio Albano
February 11th, 2020 at 9:07 am
Commented on: 200211

Strict pull ups 5-5-5-5-5

Push up 15-13-14-15-18

Squat 13-13-13-13-13

GHD 7-8-8-8-7

row kcal 4-4-4-4-4

Run kcal 3-3-3-3-3

100+103+35=238 reps total

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Antoine Vial
February 11th, 2020 at 8:46 am
Commented on: 200211

41 pull up

42 push up

64 squat

48 sit up

33,2 cal assault bike

69 du

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QiHui Xing
February 11th, 2020 at 3:35 am
Commented on: 200211

pull-ups:10+10+9+7+6=42 reps.

push-ups:15+15+13+12+10=65 reps.

squats:17+17+16+15+16=81 reps.

GHD sit-ups:8+9+9+9+9=44 reps.

rowing:32 cal.

double-unders:9+30+30+28+30=127 reps.

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Juan Acevedo
February 11th, 2020 at 2:35 am
Commented on: 200211

Just for clarification purposes, this is your workout:

20 seconds of pull-ups, 10 seconds of rest

20 seconds of push-ups, 10 seconds of rest

20 seconds of pull-ups, 10 seconds of rest

20 seconds of push-ups, 10 seconds of rest

20 seconds of pull-ups, 10 seconds of rest

20 seconds of push-ups, 10 seconds of rest

20 seconds of pull-ups, 10 seconds of rest

20 seconds of push-ups, 10 seconds of rest

20 seconds of pull-ups, 10 seconds of rest

20 seconds of push-ups, 10 seconds of rest

20 seconds of squats, 10 seconds of rest

20 seconds of GHD sit-ups, 10 seconds of rest

20 seconds of squats, 10 seconds of rest

20 seconds of GHD sit-ups, 10 seconds of rest

20 seconds of squats, 10 seconds of rest

20 seconds of GHD sit-ups, 10 seconds of rest

20 seconds of squats, 10 seconds of rest

20 seconds of GHD sit-ups, 10 seconds of rest

20 seconds of squats, 10 seconds of rest

20 seconds of GHD sit-ups, 10 seconds of rest

20 seconds of row, 10 seconds of rest

20 seconds of dubs, 10 seconds of rest

20 seconds of row, 10 seconds of rest

20 seconds of dubs, 10 seconds of rest

20 seconds of row, 10 seconds of rest

20 seconds of dubs, 10 seconds of rest

20 seconds of row, 10 seconds of rest

20 seconds of dubs, 10 seconds of rest

20 seconds of row, 10 seconds of rest

20 seconds of dubs, 10 seconds of rest

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Allen Newell
February 11th, 2020 at 11:41 am

Thank you!

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Jade Teasdale
February 12th, 2020 at 4:24 am

How long to type that out, Juan?!?! Thanks! 😉

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Juan Acevedo
February 11th, 2020 at 2:33 am
Commented on: 200211


This workout will make you fitter, it should also make you feel awesome. The first five minutes you will naturally have to pace, not out of strategy but because you don't want to reach failure on your first set. Push-ups and pull-ups are very anaerobic, in other words they burn and tend to die on you. That means your pace here will self-regulate itself a little. Stay smart and commit to awesome shapes without reaching failure at the start. The squats and sit-ups will also be burny. However you will be able to keep up a very cadence pace here, they are a lot more aerobic. On your first set get a solid number of reps and commit to keep it up for your next four sets. You can do it. In the row and jump we finish the cycle. Now is all aerobic power so is about fighting for calories and hanging on to the rope. As you can see the intensity will build as the workout progresses, and that will feel awesome. If scaling the pull-ups today, try a modification new to you that allows you to practice the mechanics of kipping. If you don't have access to a GHD, gor for regular sit-ups with and push it hard. If your dubs are not very consistent, go for singles, you want that last part of the workout to be a continous fight for reps, if you trip too much we will miss that. Spend 5-10 minutes before your workout working on those dubs while fresh. This is an awesome workout, get after it today! Feel awesome! 


On a 15-minute running clock, for max reps: 

5 rounds of:   

20 seconds of box kipping pull-ups, 10 seconds of rest   

20 seconds of rack push-ups, 10 seconds of rest 


5 rounds of squats and AbMat sit-ups 


5 rounds of of rowing and double-unders/single-unders

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David Swicegood
March 14th, 2020 at 12:17 am

Did the option. No idea the reps but good workout!!

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Nathan Jenkins
February 11th, 2020 at 2:27 am
Commented on: Modern Science, Part 1

File this article under "Greg Glassman doing Greg Glassman things."

In the same way that a useful definition of fitness did not exist in the academic literature before Greg presented "work capacity across broad time and modal domains", here we have a definition of science that has more utility than any that I've encountered in my career as an academic (~15 years; now a tenured professor at a major research university, for context).

Not sure that this article will be as widely read and circulated as the original "What is Fitness" article, but it's equally revolutionary in its conceptual advance.

All affiliate owners and CrossFit trainers would do well to familiarize themselves with the distinction between modern and post-modern science. The services you provide to your clients are rooted in modern science. Your critics and detractors are generally coming from a post-modern science perspective.

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Nuno Costa
February 11th, 2020 at 3:15 pm

Loved reading this article - and I also hope this becomes just as popular and standard as Glassmans definition of What is Fitness. Good to see you comment on here - I remember your presentation at our trainee summit and how insightful it was!

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Nathan Jenkins
February 11th, 2020 at 3:46 pm

Thanks Nuno! I try to get on here when I can but there is so much good content that it's tough to keep up!

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Tyler Hass
February 12th, 2020 at 12:58 am


It's nice to hear your take on this article. CrossFit really is a unique place. Where else do you get serious discussion of the fundamentals of science?

The early days of CrossFit were especially fun, when the critics denounced CrossFit entirely on theoretical grounds. Most people then had not experienced CrossFit or seen the results of others, so the refutations were purely hypothetical. They would say in one breath that CrossFit does not fit within their theoretical model and is refuted by their theoretical model.

I really appreciate that you were willing to try CrossFit on yourself before judging it on theoretical grounds. Few in the exercise science community have done that.

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Nathan Jenkins
February 12th, 2020 at 1:29 am

Tyler -

You and the team are doing a phenomenal job putting out some excellent content on the site. Please keep it coming.

I wish I had been around in those early days. I didn't pick up CrossFit until 2015, 5 years ago last month. I'm still a newbie in the grand scheme of things. I'd like to think that had I encountered CrossFit in, say, 2005, I would have had the same open minded approach, rooted in scientific curiosity. I don't know that I would have. By the time I picked up a barbell for anything other than the bench press or curls in the squat rack, the efficacy of CrossFit was already widely known by pretty much everyone except the exercise science community. So I've always had this feeling of playing catch up, learning things that everyone else around me already knew, except for me.

You're spot on about the rejection being on purely theoretical grounds. I am sorry to report from the academic front lines that the situation is actually getting worse, at least in some circles: the rejection continues, on the same purely theoretical grounds.

The difference between 2020 and 2005, and the reason I say the situation is worse, is that now, there are plenty of empirical data, both in the published literature and from the 2 million+ CrossFitters in 15,000+ affiliates around the world, to support CrossFit as perhaps the optimal approach to attaining and maintaining fitness and health. So yes, the rejection is based on theories, except the theories are now categorically rejected, at least when we rigorously apply the scientific method to our reasoning. We have plenty of data to support that.

But I'm learning more and more that scientific data tend to have little impact on beliefs. Apparently, belief systems about fitness are multi-faceted and objectively-measured scientific data tend to have less of an effect on beliefs than I might have expected, even, unfortunately, among people with PhDs who self-identify as scientists.

Hope to make it back out to HQ soon. Keep up the great work. This is important stuff. These articles are helping to mitigate my growing cynicism :)


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Tyler Hass
February 12th, 2020 at 4:48 am

I was fortunate to stumble upon CrossFit in 2001, because I was looking to integrate gymnastics into my kettlebell/sprints/barbell training. There was barely any gymnastics training information online and no one else was discussing it in terms of fitness. My group of friends in Seattle that I trained with were all willing to give CrossFit a shot. This was before CrossFit even had critics, so no theoretical objections got in the way!

We had no idea what we were doing. There were no videos of CrossFit, so we weren't aware that the pullups were done with a kip. But even then, there was an incredible community forming around CrossFit, so we all learned a ton.

Within the exercise science community, you're an early adopter. There seems to be a changing of the guard happening within exercise science, so it will be exciting to see what develops. I know I'm one of many who value your perspective and I hope you can make more trips out to HQ.

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Joe Masley
February 12th, 2020 at 3:16 pm


This article was awesome and I already sent it out to all my coaches to read for our weekly coaches development before reading your comment - for exactly the reasons you put down.

As always, I'm grateful to have your professional insight from the exercise science world here to further validate what CrossFit stands for. You are definitely a pioneer and I hope that more in your field start to follow your lead.

Thanks for being a great part of our community and keep up the awesome work!


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Tom Hunt
February 14th, 2020 at 9:48 am

This is a fantastic article for those of us not in scientific academia, and the comment thread is also equally enlightening. Thanks, all very useful!

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Steven Thunander
February 11th, 2020 at 1:27 am
Commented on: 200211

Globo scale: for those of you who are confused, this is alternating tabatas, 5 minutes of each couplet, 20 on 10 off. If you do not have a GHD or are not proficient at them, sub abmat situps today. For the row, sub either calories on the bike, 10 meter sprints, or burpee pullups.

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Bryan Rosen
February 11th, 2020 at 1:16 am
Commented on: 200211



Odd minute: 5 legs only strokes + 5 legs + lean strokes + 10 full strokes

Even minute: 30-seconds of double-unders (or practice)


10 PVC pass-throughs

10 kip swings

10 “squat therapy” reps


Pull-up + push-up

2 sets of 2 kip swings + 1 kip

10 scapular push-ups

2 sets of 2 kip swings + 1 pull-up

5 push-ups with a 5-second negative

5 pull-ups, then 3 push-ups

GHD Sit-up

3 sets of 3 reps of each:

1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Practice round

5-seconds of pull-ups

Rest 15 seconds

5-seconds of push-ups

Rest 15 seconds

5-seconds of squats

Rest 15 seconds

5-seconds of GHD sit-ups

Rest 15 seconds

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Chris Sinagoga
February 11th, 2020 at 1:16 am
Commented on: 200211

Champions Club Scaling Notes


So I read this wrong when I did it this morning, but no matter, it just turned out to be shaded more towards stamina than endurance. I did all 5 pull-up sets, then all 5 push-up sets, etc. instead of pull-up, push-up, pull-up, push-up, etc. Again, the magic is in the movements. So as long as you are doing something with the movements listed - or the general principles of the movements listed - then you'll be fine.


Take some of the stamina factor out of the original Tabata rep scheme - especially for some movements that would benefit from some extra rest - and add in more intensity


As is. Maybe sub L-sit for GHD sit-ups.Or strict knees to elbows


If you wanted to shade to endurance then do it the way I did on accident in the rant. Also scale any movement that you would have to rest more than once in any 20-second time frame.


5 rounds, 1-minute at each exercise, practice, don't keep track of reps


Pick two movements you can do and hit the regular Tabata. Go through twice.


Transitions will be tricky, so if they would eat too much into the next set, either set it up as stations and staying at the same exercise for all 5 sets before moving on, or don't make it a set 10-second rest. Maybe 12 or 14 or whatever it takes for people to get to the next spot.


Go through a few sets of all the movements


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John Clarke
February 11th, 2020 at 1:03 am
Commented on: 200211

Hotel WOD:

Pullups - 48

Pushups - 75

Squats - 85

Hollow Rocks - 63

Burpees - 55 (last couplet was burpees and burpees)

Total: 326

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