CrossFit | 200305


Workout of the Day


For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments. | Compare to 171218.

American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet


“ADA CEO Tracy Brown said she successfully manages her own type 2 diabetes, and has come off all her insulin and three other medications, by mindfully avoiding sugar and carbs. … She began to take her own diabetes seriously when her daughter, then five, asked her if she was going to die from the disease. ‘I made a commitment to be the poster child for how you thrive with diabetes — not just live or exist, but thrive.’”

Read the article American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet

Comments on 200305


Comment thread URL copied!
Kury Akin
July 5th, 2020 at 1:03 pm
Commented on: 200305

13:49. 21.15.9. BS@65, 75, 85kg and rope pull ups + K2E. BW 85kg

Comment URL copied!
Ralph Keeley
July 3rd, 2020 at 6:43 pm
Commented on: 200305

Comment URL copied!
Manchild Manchild
June 29th, 2020 at 2:00 pm
Commented on: 200305

@home, 34# dumbbells, subbed 21-15-9 of:

db squats

bent-over rows


Comment URL copied!
Nate Gordon
April 16th, 2020 at 11:54 pm
Commented on: 200305

subbed 21-15-9 strict pull ups

175# back squat


Comment URL copied!
Amy Whitson
April 9th, 2020 at 2:08 pm
Commented on: Bacon & Asparagus Frittata

How many servings does this recipe make?

Comment URL copied!
Jeff Chalfant
March 26th, 2020 at 10:03 pm
Commented on: 200305

10:49 not rx’d:

10/7/5 climbs to 12’ with jumps allowed

otherwise rxd. At 185lbs. Broke the first set intentionally at 15 to save myself for later rounds but could’ve done 21 at body weight unbroken.

last time: 12:54 scaled to:

15 back squats at 185

10 rope climbs to 11.5' no jump

12 back squats

8 -Climbs

9 squats

6 climbs


Comment URL copied!
Cy Azizi
March 17th, 2020 at 4:55 pm
Commented on: 200305


Comment URL copied!
Christian Simpson
March 13th, 2020 at 11:11 pm
Commented on: 200305

Sc I'm 188#, went with 185#. Rope is to far away, did 20/16/12 alt towel pullups


Comment URL copied!
Jeffrey Howard
March 13th, 2020 at 7:32 pm
Commented on: 200305

12:00 Rx

BW 155-lb, I used 165-lb for the squats.

Rope climbs were somewhere closer to 20-ft.

Comment URL copied!
Chase Hiland
March 10th, 2020 at 1:49 am
Commented on: 200305


8:38 Rx’d

Comment URL copied!
Fl oR
March 9th, 2020 at 11:14 am
Commented on: 200305

One nasty piece of work if you are heavy.

15min 50sec rxd.

Squats @225lbs

BW @215lbs

Comment URL copied!
Kyungtaek Kang
March 8th, 2020 at 9:11 am
Commented on: 200305

5:48 (93kg / 3,5m) M/45/93kg/180cm/CFHIM

Comment URL copied!
Dominic Dietachmair
March 7th, 2020 at 7:55 am
Commented on: 200305

10:15 Rx :-)

That was a good one!

Comment URL copied!
Hendrik Bünzen
March 7th, 2020 at 7:38 am
Commented on: 200305

11:27 rx’d

Comment URL copied!
Jade Teasdale
March 6th, 2020 at 7:47 pm
Commented on: 200305


with DB front squats (35s)

& legless rope climbs >10’ but <15’

midline roaster! 🤣

Comment URL copied!
Alex Pham
March 6th, 2020 at 7:36 pm
Commented on: 200305


170# back squat

L pullups

Comment URL copied!
Andrea Ferendeles
March 6th, 2020 at 3:54 pm
Commented on: 200305

7.20 Rx (90kg)

Comment URL copied!
Viktor Wachtler
March 6th, 2020 at 3:25 pm
Commented on: 200305



Double 1.5pood KB front squats

L pull-ups



Comment URL copied!
Giancarlo Ibarguengoitia
March 6th, 2020 at 1:31 pm
Commented on: 200305

Bw: 87kg

21 backsquat 190lb

7 ropeclimb 15ft.

15 backsquat 190lb

5 ropeclimb 15ft

9 backsquat 190lb

3 ropeclimb 15ft

17'30" 😩😩

Comment URL copied!
Claire Fiddian-Green
March 6th, 2020 at 12:32 pm
Commented on: 200305

Not a good day for me. Completed in 17:10.

Back Squats = 125#.

Rope climbs = Rd 1: 3 rope climbs plus 16 rope pulls, Rd 2: 2 rope climbs plus 12 rope pulls, Rd 3: 1 rope climb plus 8 rope pulls.

Comment URL copied!
Antoine Vial
March 6th, 2020 at 7:13 am
Commented on: 200305


Comment URL copied!
Js Smith
March 6th, 2020 at 4:15 am
Commented on: 200305

Ran 2 dirt slow miles instead. Someday I’ll be faster.

Comment URL copied!
James W Bobo II
March 6th, 2020 at 2:33 am
Commented on: 200305



Back squat weight as rd’x

No rope so I did:

3 rounds of the following equaled one rope climb:

1 knees to elbow (hanging from a towel)

1 towel pull-up

This was a very similar substitute. Actually I recall rope climbs being easier since the towel pull-ups were strict.

Comment URL copied!
Christopher Voght
March 6th, 2020 at 2:01 am
Commented on: 200305

For time:

21 body-weight back squats - 170#

7 rope climbs, 11-ft. rope

15 body-weight back squats

5 rope climbs, 11-ft. rope

9 body-weight back squats

3 rope climbs, 11-ft. rope


Comment URL copied!
Jim McCary
March 6th, 2020 at 1:58 am
Commented on: 200305


135# squats / 65% BW

10, 8, and 4 rope climbs, respectively, on 10 foot rope, ceiling


Comment URL copied!
Steve Day
March 6th, 2020 at 1:14 am
Commented on: 200305

11:37 @ 175lb bodyweight

Comment URL copied!
Steven Odom
March 6th, 2020 at 1:08 am
Commented on: 200305


=10:01 (5 legless RC’s mixed in)

BW- 175lbs

Back squat- 185lbs

Comment URL copied!
Jim Rix
March 6th, 2020 at 1:04 am
Commented on: 200305

Scaled to


back squats, 155#

abmat sit ups

ring dips


last time: 12:31, subbing KTE instead of sit-ups.

Comment URL copied!
Tripp Starling
March 5th, 2020 at 10:52 pm
Commented on: 200305

21-15-9 back squat @ bw (150#)

7-5-3 leg less rope climb seated from floor to 7’



3 rounds

21 back squat 45# to med ball

2:00 rope climb lying to standing


Comment URL copied!
John Rossetti
March 5th, 2020 at 10:16 pm
Commented on: 200305

55 YOM 5’6” 216.3



Squats 75% Body Wt. (165)

Strict Assisted Chins -30 lbs


Comment URL copied!
John Rossetti
March 5th, 2020 at 10:12 pm
Commented on: At-Home Workout

55 YOM 5’6” 216.3


squats 75% Body weight 165lbs

stricy Chins assisted -30lbs





Comment URL copied!
Evan Saber
March 5th, 2020 at 10:11 pm
Commented on: 200305

11:45 RX @ 185#

Comment URL copied!
Evan Saber
March 5th, 2020 at 11:48 pm

Back squats from the ground

Comment URL copied!
Evan Saber
March 5th, 2020 at 11:51 pm

Then I did a WOD with the class-

For time:

1500 meter row

150 double unders

100 meter sled push (I think w/ 180#)

150 double unders

1500 meter tow

Time: 21:21

Comment URL copied!
Tom Perry
March 5th, 2020 at 8:35 pm
Commented on: 200305

58 / 173

Today's the last day working at this office. We are moving to a building that does not have a gym. I'm very sad about. I've been working out during lunch at this gym for 25 years. The last 13 1/2 doing CrossFit. My two die hard fellow CrossFitters joined me today doing a PainStorm. We did XI, Fear and Trembling. Here it is: 

For Time:

100 meter Run (.06mi)

10 Muscle-Ups

200 meter Run (.13mi)

20 Handstand Push-Ups

300 meter Run (.19mi)

30 Overhead Squats (45/35 lb bar)

400 meter Run (.25mi)

40 Sumo Deadlift High Pull (45/35 lb bar)

500 meter Run (.31mi)

50 Pull-Ups

600 meter Run (.37mi)

60 Push-Ups

700 meter Run (.43mi)

70 Kettlebell Swings (1/.75 pood)

800 meter Run (.50mi)

80 Burpees

900 meter Run (.56mi)

90 Thrusters (45/35 lb bar)

1,000 meter Run (.62mi)

100 Air Squats

I did this 11 1/2 years ago in 2:04:13. That's right, over 2 hours!

Today I did it in 1:12:50. Better than a 50 minute PR (and 11 years older). I feel pretty good about that. Thanks CrossFit!

My two workout buddies, Tracy (she) and Jim (he), did it in 59:54 and 57:39 respectively. They flew!

Comment URL copied!
Dave DeCoste
March 6th, 2020 at 2:27 am

That’s awesome! Congrats! Sorry about the move. Hopefully there’s a gym nearby your new building.

Comment URL copied!
Charlie Pokorny
March 5th, 2020 at 8:21 pm
Commented on: 200305

11:19 with 200-lbs

Nice WOD


Comment URL copied!
Nicole Deaver
March 5th, 2020 at 8:12 pm
Commented on: 200305



Body weight back squats Rx (125# / BW-124#)

L rope pull-ups

Comment URL copied!
Coastie Nick
March 5th, 2020 at 8:05 pm
Commented on: 200305



175# squats

Comment URL copied!
Matthew Letarte
March 5th, 2020 at 6:26 pm
Commented on: 200305


BW: 178#

185# Squats

7/5/3 L-sit rope climbs to 6'

Braided a climbing rope and hung it off my squat rack, it was way harder to grip than a regular climbing rope, I would not recommend doing this lol

Comment URL copied!
Shane Azizi
March 5th, 2020 at 5:44 pm
Commented on: 200305

17:10 Rx

Comment URL copied!
Michael Arko
March 5th, 2020 at 4:35 pm
Commented on: 200305

21-15-9 reps of

135lbs back squats*

close-grip strict pull-ups



Grip is gone!

I weigh about 148 so this is short of bodyweight (91.2%). No rack, all bars from ground (power cleans), so I stayed under Rx.

Comment URL copied!
John Rodrigues
March 5th, 2020 at 2:58 pm
Commented on: 200305

Scale due do not have rope to do it.

21 body-weight back squats 70kg

7 single hand negative pull ups

15 body-weight back squats 70kg

5 single hand negative pull ups

9 body-weight back squats 70kg

3 single hand negative pull ups

Time: 6:49

Comment URL copied!
Chris Leib
March 5th, 2020 at 1:35 pm
Commented on: 200305


rx'd squat

rope climbs to 13ft ceiling

Comment URL copied!
matthew moore
March 5th, 2020 at 12:15 pm
Commented on: 200305

42/m 185# squats 10:15rx

Comment URL copied!
Rebecca Gussiaas
March 5th, 2020 at 12:07 pm
Commented on: 200305

BW: 185


135# back squats,

strict pull-up (banded)

straight leg raises


Comment URL copied!
Dave DeCoste
March 5th, 2020 at 12:07 pm
Commented on: 200305


Did 9,7,5 rope climbs to 11 ft. ceiling.

160 lbs Rx.

Comment URL copied!
Katina Thornton
March 5th, 2020 at 11:49 am
Commented on: American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet

The continuous glucose monitor, or cgm, is a game-changer. Anyone can see in real-time how the foods they are eating affect their blood sugar. If you want to feel empowered, put one on and take note. You will find that processed foods are the biggest blood sugar offenders. That shouldn't come as a surprise. What is a surprise is that when you eat out and believe that you are making a healthy decision, you may still see a large spike in your blood sugar. What does that tell you? It tells you that you really have no idea what has been added to the food you are eating. No idea, but you can see the effect. If you want to know exactly what you are eating, prepare it yourself. And processed carbs? Avoid them, they offer no benefit. If in doubt, remember the CrossFit nutritional prescription:

Meat and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR.

Oh, yes, and don't forget the second part of the prescription, it's pretty important, too:

Keep intake to levels that will support exercise but not body fat.

Comment URL copied!
Wade Allen
March 6th, 2020 at 11:33 am

This one was a strange one for me. Not for what she said but because it was Tracy quoted on I have known known Tracy Brown for years and worked with her in the past. So weird.

Comment URL copied!
John Clarke
March 5th, 2020 at 11:42 am
Commented on: 200305


50lb DB front squats


Hollow Rock


Comment URL copied!
Antonio Albano
March 5th, 2020 at 10:12 am
Commented on: 200305

21 back squat 40 kg

7 peg board

15 back squat 50kg

5 peg board

9 back squat 60 kg

3 peg board

3 back squat 65 kg

1 peg board

Time 13:46

Comment URL copied!
Mja 204
March 5th, 2020 at 8:11 am
Commented on: 200305

M / 172cm / 80kg / 35

Rx'd squat / 2m rope climb.. so completed prescribed reps but didn't use legs

7mins 12s

Comment URL copied!
Carlos Fernandez
March 5th, 2020 at 4:54 am
Commented on: American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet

Its great to see someone in her position make these decisions and be open about them. I’m looking forward to see what comes out of her work as the CEO of American Diabetes Association.

Comment URL copied!
Tyler Hass
March 5th, 2020 at 5:05 am

I agree! It's great to see someone who is open-minded and willing to try something without dismissing it on principle. So many people would benefit from getting off the diabetes drug cocktail and managing their condition with diet and exercise.

Comment URL copied!
QiHui Xing
March 5th, 2020 at 2:55 am
Commented on: 200305
Comment URL copied!
Bryan Rosen
March 5th, 2020 at 2:03 am
Commented on: 200305



1:00 of single-unders

10 ring rows

10 push-ups

10 sit-ups

10 supermans

10 air squats


Rope climb

2 sets of 6 reps of rope row-to-chest

2 sets of 3 rope hang to high knee

3 rope wrap and stand

2 reps of 1 wrap and pull to max height

2 minutes of rope-climb practice

Back squat

Perform 5 reps at each stage of the progression with an empty barbell:

¼ back squats

1 and ¼ back squats

Back squat


Build up to working weight by performing 4 sets of 3 reps of back squats, gradually increasing weight each set.

After the last set, perform 1 rope climb to 15-ft. or variation

Comment URL copied!
Steven Thunander
March 5th, 2020 at 1:33 am
Commented on: 200305

Globo scale: if you do not have a rope, sub 21-15-9 towel pullups and knees to elbows, 21-15-9 reps of l-pullups, or 21-15-9 strict pullups and V-ups. If using dumbbells do front squats at a combined weight of 80% of your bodyweight.

Comment URL copied!
Chris Sinagoga
March 5th, 2020 at 1:09 am
Commented on: 200305

Champions Club Scaling Notes


Just a Workout. But man, this is really a tough combo of movements, kind of like cleans and dips.


Give strong-for-their-weight people a time to shine, only to wish no such opportunity was granted to them starting somewhere around rope climb #1.


3 rounds of:

21 back squats (light-ish weight)

2:00 rope climb/pull-up practice (lots of reps please)


As is, scale so squats are straight through and rope climbs so you don't fail a climb


Let go of the rope with every boost up (making sure you are unweighting the hands and using hips first), take shoes off for squats and go slow, keeping the pressure from wobbling on the feet.


3 rounds of:

Max reps in 2 minutes at each station

*pull-ups or ring rows if you don't have a rope


One arm rope pull (just like one arm ring row) and tuck-ups if you can't do squats. Same format as Group scale





Hollow hold

[insert thing you suck at]


Comment URL copied!