CrossFit | 200309
Monday

200309

Workout of the Day

78

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments. | Compare to 180102.

Comments on 200309

116 Comments

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Kury Akin
July 9th, 2020 at 12:41 pm
Commented on: 200309

24.06 partitioned to:

Strict pull 25, 55, 80 (horizontal row from 40)

Push 30, 60, 80

Sits 40, 70

Squat 50, 80

PR is 17.51 from 2013 and I think that was the last time I did it.

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Nate Gordon
May 1st, 2020 at 8:43 pm
Commented on: 200309

20:39

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Alex Bridgeforth
May 1st, 2020 at 4:27 pm
Commented on: 200309

Got 15:17 RX today (20200501)

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Felix Seraphin
April 10th, 2020 at 4:27 am
Commented on: 200309

This is a good way to close out a Friday since the gym is closed:)))

RX 18’56”


1-8’22”

2-4’06”

3-4’05

4-2’20”

(edited)
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Clint Michael
April 5th, 2020 at 10:12 pm
Commented on: 200309

31:05

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Jeff Chalfant
March 30th, 2020 at 9:47 pm
Commented on: 200309

22:48 rxd. Better than last time. Situps unbroken. Pull-ups and squats broken: 14-13-12-11-10-9-8-8-6-5-5(10). Tried that and failed miserably on pushups but finished faster on pushups despite 3’s and 2’s most of the way through. Hammered the speed on the squat sets after the first 39. Leather grips used on pull-ups so grip got tough but spared my skin. Very not-cardio for me today surprisingly until the last 20-30 squats.


185/40/69”

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Cy Azizi
March 24th, 2020 at 11:56 pm
Commented on: 200309

32:41

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Evan Saber
March 20th, 2020 at 9:01 pm
Commented on: 200309

19:30 RX. 2 workouts prior to this so not fresh

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Morgan Greene
March 18th, 2020 at 9:32 pm
Commented on: 200309

ring PU: 20:06

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Jeffrey Howard
March 18th, 2020 at 7:17 pm
Commented on: 200309

24:48 Rx (about 4 minutes slow today, rough)

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Manchild Manchild
March 16th, 2020 at 4:46 pm
Commented on: 200309

subbed 50 pull-ups, burpees, and squats


11:42


(PR: 10:21, last time 11:55)

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Hank McKibban
March 16th, 2020 at 3:21 pm
Commented on: 200309

18:58 rx

180102 — 18:24 rx

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Joseph Alaimo
March 14th, 2020 at 2:30 pm
Commented on: 200309

17:35 rx


40 pull ups in a row (pr) #mistake

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Mja 204
March 12th, 2020 at 11:30 pm
Commented on: 200309

M / 172cm / 80kg / 35


Rx'd 24:14 chin-up took 12 mins and went down hill from there

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Adam Pequignot
March 12th, 2020 at 5:32 pm
Commented on: 200309

40/M/140lbs


RX'd 19:43

Pull-ups - 5:58, Push-ups - 5:52, Sit-ups - 5:38, Squats - 2:95

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Shane Azizi
March 11th, 2020 at 9:34 pm
Commented on: 200309

23:54 Rx

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Dave DeCoste
March 11th, 2020 at 11:08 am
Commented on: 200309

14:40 PR

Rx

M/42/5’8”/160

previous PR was 15:13 in Oct 2017.

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Coastie Nick
March 11th, 2020 at 1:22 am
Commented on: 200309

14:26 Rx’d

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Jim McCary
March 10th, 2020 at 11:41 pm
Commented on: 200309

24:30


modified to 5 rounds of 20 per movement


m/39/6’2’/210

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Alex Pham
March 10th, 2020 at 8:59 pm
Commented on: 200309

24:18

Butterfly sit-ups

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Jade Teasdale
March 10th, 2020 at 6:32 pm
Commented on: 200309

14:53 RX w/ an extra 10 SU accidentally! In a sleet/wind storm. My grip got blown up trying to not slip off! 17 strict t2b, tempo pistol squats, 60’ handstand walk, Dave Durante 1min. hang core drill & a 1 mile run.

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Jade Teasdale
March 10th, 2020 at 6:49 pm

Last time was 24 minutes! But I did all strict PUs. This time I did regular kipping PUs.

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Brian Coon
March 10th, 2020 at 4:12 pm
Commented on: 200309

15:44 rx

M/51/5'11"/175

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Hendrik Bünzen
March 10th, 2020 at 4:00 pm
Commented on: 200309

19:31 rx’d

pull ups in Singles

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Chris Trejbal
March 10th, 2020 at 3:40 pm
Commented on: 200309

29.55


Traditional pushups, squats, situps with no ab mat.


Pullups started as traditional non-kips, then went to jumping pullups as fatigue set in.

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John Rodrigues
March 10th, 2020 at 3:05 pm
Commented on: 200309

Rx’d


First Angie


100 pull-ups

100 push-ups

100 sit-ups

100 squats


Time 28:32

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Jeff Strain
March 10th, 2020 at 12:10 pm
Commented on: 200309

I had not done this bench mark yet. Very humbling workout.


Scaled and partioned into sets of 10 for a 20 minute AMRAP. Completed 8 rounds and 7 pull-ups of:


banded pull-ups

push-ups

sit-ups

squats

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Viktor Wachtler
March 10th, 2020 at 10:44 am
Commented on: 200309

First split jerk workout, results there.


15:28 RX


43/1.78m/77kg

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Giancarlo Ibarguengoitia
March 10th, 2020 at 2:12 am
Commented on: 200309

Bw: 88kg

Timecap: 22'20"

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Christian Simpson
March 10th, 2020 at 2:03 am
Commented on: 200309

Rx, 28:23...tough, 1st Angie


PU 12:52/pushU 4:41/situps 6:11/sq 4:39

(edited)
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Marcos Miranda
March 10th, 2020 at 12:31 am
Commented on: 200309

RX: 17:21


had to focus on pull ups with no Grip nor chalk, honest push ups, unbkn sit-ups and squats.


good job everyone. I’ll be checking in the comments regularly starting today 🤟🏻🤓


cheers from Brazil 🇧🇷

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Randy Crooker
March 10th, 2020 at 12:02 am
Commented on: 200309

22:52 Rx

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Vitor Vieira
March 9th, 2020 at 11:50 pm
Commented on: Course Photos | March 2-8, 2020

Muito Obrigado Pedro, Tiago e Fede, excelente trabalho!

Sem dúvida, um fim de semana em grande!

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Jennifer Lawrence
March 9th, 2020 at 11:46 pm
Commented on: Course Photos | March 2-8, 2020

Having your coaching put on display, broken down, and critiqued again and again in front of a group of peers who are strangers is nerve racking, to say the least. That said, Doug, Eric, and Katie managed those anxious and could be disheartening experiences with so much kindness, insight, and education.

Again and again they brought it back to the basics. Showing us the value in keeping our coaching cues simple, direct, and impactful. They helped me personally become aware of a major blindspot I had in “seeing” when coaching. I walked away from this weekend with a substantial increase in my understanding of how to be a better coach, with concrete and actionable feedback and information to move forward with. Thank you for the great L2 weekend Eric, Katie, and Doug. You guys are the best.

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Tripp Starling
March 9th, 2020 at 11:42 pm
Commented on: 200309

Rx 20:49


Jackie:

70 ring row

80 knee push up

90 sit-ups

100 squat

18:42

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Steven Odom
March 9th, 2020 at 11:25 pm
Commented on: 200309

Rx’ed

=12:05


Edit: did not record splits, just sent it.

(edited)
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Claire Fiddian-Green
March 9th, 2020 at 11:15 pm
Commented on: 200309

25:26.

85 kipping pull-ups, got a tear on the side of my thumb, finished up with 15 strict horizontal ring rows

100 strict push-ups

100 Abmat sit-ups

100 air squats

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Lexie Signor
March 9th, 2020 at 11:04 pm
Commented on: 200309

Just jumping back in; 16:57:32 🔥💪🏻

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Antonio Larco
March 9th, 2020 at 11:02 pm
Commented on: 200309

22'08" Rx

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Sebastien Fitzpatrick
March 9th, 2020 at 9:50 pm
Commented on: 200309

23:34 Rx


another weakness

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Scott Jacobson
March 9th, 2020 at 9:36 pm
Commented on: 200309

5’8” / 171 lb / 21 / M


Rx’d 17:58

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Brendan Mullan
March 9th, 2020 at 9:00 pm
Commented on: 200309

24.38

Broke up the 100s...tough one😅

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Collan Baker
March 9th, 2020 at 8:07 pm
Commented on: 200309

First time following .com.

New dad, let myself get out of shape and figured now’s a good time to give it a shot in the garage.


25:44 Not RX’d: 10rounds of 10’s

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Abe Poku
March 9th, 2020 at 6:34 pm
Commented on: 200309

First Angie WOD

19:41

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Charlie Pokorny
March 9th, 2020 at 6:30 pm
Commented on: 200309

19:20 Rx

Kipping PU - 7:00

Pushups - 4:00

SU (unachored, butterfly) - 5:30 (ouch - so slow today!)

Squats - 2:50

Haven't done this one in years. Way off my PR (sub-15) back in 2016 when I was something of an Angie-freak.

m/51/5'11"/200#

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Luis Alcobia
March 9th, 2020 at 5:33 pm
Commented on: Course Photos | March 2-8, 2020

Ótimo fim de semana em Sintra, Portugal.

Obrigado ao Pedro, Tiago, Fede, e André por todo o conhecimento transmitido.

Foram super eficazes e lideraram as palestras e partes práticas de uma maneira extremamente profissional e aberta.

💪🏼💪🏼💪🏼

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Nicole Deaver
March 9th, 2020 at 5:19 pm
Commented on: 200309

Angie

20:13 (PR) Rx


Compare to: 20:45 Rx


32 seconds faster I'll take it!

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Claire Fiddian-Green
March 10th, 2020 at 12:18 am

Congrats

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Johan Ahlberg
March 9th, 2020 at 4:23 pm
Commented on: 200309

50

60

100

100

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Katie Horner
March 9th, 2020 at 4:20 pm
Commented on: Course Photos | March 2-8, 2020

Such an amazing weekend with some of the best instructors I have ever met!

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Steve Day
March 9th, 2020 at 4:01 pm
Commented on: 200309

100 strict pull-ups (assisted the last 50) - 8:02

100 push-ups (5:27)

100 sit-ups (6:30)

100 squats (2:28)


Total - 22:27

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Roger Munger
March 9th, 2020 at 3:16 pm
Commented on: 200309

M/53/155#

Rx'd 16:22

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Kevin Marshall
March 9th, 2020 at 2:26 pm
Commented on: 200309

Rx(ish) did strict pull ups so Rx but could of been faster

19:58 and it was partitioned

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Amber Uddin
March 9th, 2020 at 2:15 pm
Commented on: 200309

Started my journey at the beginning of the year, I am getting my body ready for my 30th birthday!

33:50.29

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Oren Wilf
March 9th, 2020 at 1:45 pm
Commented on: Course Photos | March 2-8, 2020

Awesome time this weekend in Slough UK, very educating.

Great content delivery and practical sessions, you can always keep improving the basics (Air Squats etc.).

A big thanks to Coaches Ahmed, Angie, Davs & Ash.

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Ahmed Al Sharaf
March 9th, 2020 at 1:55 pm

Awesome work!

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Michael Arko
March 9th, 2020 at 1:12 pm
Commented on: 200309

19:54


Last time: 18:15 -- BUT today I

  1. am stricter with pull-ups
  2. use better form on push-ups
  3. use ab-mat (pegged toes last time)
  4. do consistently deeper squats


So while it's a slower time it's probably a better showing

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Kristin Popma
March 9th, 2020 at 1:00 pm
Commented on: Course Photos | March 2-8, 2020

Huge thank you's to Pablo, Yurri, Jess, and Crossfit Connex in Madison, WI, for this weekend's course. It was a great opportunity to see three different coaching styles breaking doing the core movement patterns in small group settings with the variety of cues to add to arsenal. They really exemplified making each person in the group feel supported and coached. Good luck to all the participants in the course with your next steps!

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Jessica Pilling
March 12th, 2020 at 12:38 am

Hi Kristin, it was great to coach you in the Squat and Snatch breakout. Hope to hear how you have passed along what you learned to others in your next steps 😄. Thank you!

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Dylan Egan
March 9th, 2020 at 12:45 pm
Commented on: Course Photos | March 2-8, 2020

Had a great weekend at the L1 seminar in Madison. Also, got my first strict muscle up! Thank you Crossfit Connex, Pablo, Yurii, and Jess. Hope to see you all in August!

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Jessica Pilling
March 12th, 2020 at 12:40 am

Yay! Your reaction on top of the rings was great! Cant wait to hear you continue to crush through those strict RMU! If I’m in Madison at the Games, be sure to say 👋🏻 hi!

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Joel Polster
March 9th, 2020 at 12:34 pm
Commented on: Course Photos | March 2-8, 2020

Great training crew and facilities in Madison this weekend. Very good information and insight valuable for everyone seeking health through fitness with crossfit. Thank you Pablo, Jess and Yurii!

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Jessica Pilling
March 12th, 2020 at 12:42 am

Joel, thank you. Love how you get it “health through fitness with CrossFit” continue to keep changing lives at Portage CrossFit!

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John Clarke
March 9th, 2020 at 12:04 pm
Commented on: 200309

16:56


Pullups - 6:44

Pushups - 3:45

Situps - 4:15 - unbroken

Squats - 2:11 - unbroken


Last - 180331 - 23:18

(edited)
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Claire Fiddian-Green
March 10th, 2020 at 12:17 am

Great job

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Rob Neubauer
March 9th, 2020 at 12:04 pm
Commented on: Course Photos | March 2-8, 2020

Had an awesome time at Crossfit810 this weekend. Joe, Andrew, and Jen did such a great job teaching us about crossfit and helping us work towards achieving our goals to become CF-L1 trainers. Thank you very much!

(edited)
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Joe DeGain
March 9th, 2020 at 8:31 pm

Rob-

You are going to do great... enjoy using the info to change lives!

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Chris Mash
March 9th, 2020 at 11:54 am
Commented on: Course Photos | March 2-8, 2020

The L1 was really informative! Nice work Pablo, Jess, and Yurii!

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Jessica Pilling
March 12th, 2020 at 12:34 am

Chris, thank you! It was our pleasure.

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Steve Graham
March 9th, 2020 at 11:21 am
Commented on: 200309

19:54 Rx PR!

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Rebecca Gussiaas
March 9th, 2020 at 11:07 am
Commented on: 200309

26:18

pull-ups were banded and 20 of them I had to sub trx rows

push ups were on my knees

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Mike Andridge
March 9th, 2020 at 10:19 am
Commented on: 200309

Angie rx'd

20:22 PR

previous pr was 20:55

Went into this wod thinking my pr was 20:22 so I was a bit disappointed (happy to tie it, but thought I was doing better)

then after searching compare to's, I find out I pr'd by 33 seconds:)


m/50/175

(edited)
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Stacey Thompkins
March 9th, 2020 at 3:21 pm

Awesome

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Nicole Deaver
March 9th, 2020 at 5:26 pm

Nice work, and a surprise PR makes it even better!

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Claire Fiddian-Green
March 10th, 2020 at 12:16 am

Nice!

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Daniel Robinson
March 9th, 2020 at 10:14 am
Commented on: 200309

23:13

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Artak Tonoyan
March 9th, 2020 at 10:07 am
Commented on: Course Photos | March 2-8, 2020

Great Course and professional hosts in CrossFit Green, Dublin this weekend. Thank You.

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Stacey Thompkins
March 9th, 2020 at 9:51 am
Commented on: 200309

M/45/6'2"/185#


Angie...still nursing elbow wanted to break up the pullups so partitioned this to 10 sets of 10....15:36

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Antoine Vial
March 9th, 2020 at 9:43 am
Commented on: 200309

19'55''

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Glen Gillson
March 9th, 2020 at 9:37 am
Commented on: Course Photos | March 2-8, 2020

Had such a great time expanding my tool kit, with such a great group of people and awesome staff members!! Thanks to Croasfit Connex!!

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Jessica Pilling
March 12th, 2020 at 12:33 am

Glen, it was great to meet you and teach you throughout the weekend. Thank you!

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Bruno Henriques
March 9th, 2020 at 9:35 am
Commented on: Course Photos | March 2-8, 2020

Ótimo fim de semana em Sintra, Portugal. Obrigado ao Pedro, Tiago, Fede, e André por toda a atenção e conhecimentos recebidos. Foram super informativos, prestáveis, e lideraram as palestras e partes práticas de uma maneira extremamente profissional e aberta. Recomendo a 100% 💪

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marcus mcclain
March 9th, 2020 at 9:12 am
Commented on: Course Photos | March 2-8, 2020

es hat so viel Spaß gemacht auf dem CrossFit Level 2 in Frankfurt! Schön wars, alte Freunde zu sehen und neue Dinge zu lernen! Mac

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Antonio Albano
March 9th, 2020 at 9:02 am
Commented on: 200309

Angie

100 pull ups strict

100 push ups strict

100 sit ups

100 squat

Time 29: 35"

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Noah Chriss
March 11th, 2020 at 9:07 pm

Nice, I don't see a lot of people in crossfit doing that many strict pull ups in a workout. I don't like doing swinging or kipping pull ups so in some workouts with high reps of pull ups it gets very hard. Nice Work

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Jenna Rich
March 9th, 2020 at 8:04 am
Commented on: 200309

Intermediate here

Opted for Option 1 presented by Juan but modified...

70 ring rows

80 box push ups

90 sit ups

100 air squats

Came in at 19:10

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Bill Moore
March 9th, 2020 at 7:45 am
Commented on: Course Photos | March 2-8, 2020

Awesome weekend on the L2 at CrossFit Glasgow - full of knowledge bombs and making me aware of myself and how I coach - can only get better now! Thanks to Karl, Andy and Elie!

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Sneh Cook
March 9th, 2020 at 6:59 am
Commented on: Course Photos | March 2-8, 2020

Wasn’t sure what to expect, but the coaches at the course in Slough UK made it such a fun, informative, educational, professional but also a thoroughly enjoyable weekend ... the weekend passed so quickly and I learned heaps ... a big thanks to Coaches Ahmed, Angie, Davs & Ash ... and the other attendees were ALL so lovely and friendly. Now to wait for the test results 🙌🏼

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Ahmed Al Sharaf
March 9th, 2020 at 8:11 am

Glad yo hear you enjoyed it!

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Dyon Torrell
March 9th, 2020 at 6:33 am
Commented on: 200309

13:38 RX

Just beat 14 min time cap.

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Jade Teasdale
March 10th, 2020 at 6:34 pm

Dang! 👊🏽🔥

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Jacob Sanford
March 9th, 2020 at 6:24 am
Commented on: Course Photos | March 2-8, 2020

Always an awesome experience @ 810 CrossFit with Coaches Joe, Jen, & Andrew. This community never fails to inspire me!

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Joe DeGain
March 9th, 2020 at 8:31 pm

Jacob-

YOU are one of the contributors to this amazing community!

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QiHui Xing
March 9th, 2020 at 3:28 am
Commented on: 200309
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Fernanda Hernandez
March 9th, 2020 at 3:24 am
Commented on: Course Photos | March 2-8, 2020

This weekend was awesome at L2 course! The coaching, people, and learning experience was great! 100% recommend.

thank you Katie, Eric, and Doug

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Eric O'Connor
March 9th, 2020 at 8:18 pm

Thanks Fernanda!

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Lauren Hodges
March 9th, 2020 at 2:18 am
Commented on: Course Photos | March 2-8, 2020

Had an amazing experience at 810 in Grand Blanc. Gained so much knowledge from Joe, Jen, and Andrew !

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Joe DeGain
March 9th, 2020 at 8:30 pm

Hi Lauren-

Agreed! It was an amazing experience!

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Chris Sinagoga
March 9th, 2020 at 2:10 am
Commented on: 200309

Champions Club Scaling Notes


RANT

Finished up the Level 1. In the past the revalidation was $500, this time it's $1,000 for everyone. For my purpose and what I wanted to get out of it, it was worth every penny. I know I got into this pretty young and haven't been a part of any other strength and conditioning organization or program, but I just don't understand how you can learn the core stuff then come back and think, "nah, I don't think this is it." The foundations of CrossFit seem to get stronger as the years progress.


PURPOSE

Test our gymnastics stamina.


NEW TO CROSSFIT SCALE

If you think you can finish in under 20 minutes, try it as ex'd. Just make sure you cool down. If not, then do AMRAP in 20 minutes of 10 reps of each.


TRAINING SCALE

As is


PRACTICE SCALE

Strict midline positions on everything, sub half ROM GHDs for sit-ups.


GROUP SCALE

As is, just stagger the start if needed.


INJURY SCALE

Pick any 4 movements you can do high reps of that will bring about a somewhat localized muscular fatigue


WARMUP

Anything to get you sweating a bit that includes jump ropes


GENERAL FEAR LEVEL: 7

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Robert Schan
March 9th, 2020 at 12:53 am
Commented on: Course Photos | March 2-8, 2020

Had a great weekend in Grand Blanc, MI at 810 CrossFit. Joe, Andrew, and Jen did an amazing job getting us ready to coach and teaching us some amazing things!

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Joe DeGain
March 9th, 2020 at 8:29 pm

Hey Rob-

So glad to hear it was a valuable weekend for you. Take the info to the Buckeye state!

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Jennifer Irwin
March 9th, 2020 at 12:51 am
Commented on: Course Photos | March 2-8, 2020

Great weekend and great L2 coaches Doug, Katie and Eric at Crossfit Spearhead Utah! The seminar staff never disappoints! Appreciate all your training and feedback! All so valuable and spot on.

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Eric O'Connor
March 9th, 2020 at 8:17 pm

Thanks! Take care and good luck!

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Steven Thunander
March 9th, 2020 at 12:46 am
Commented on: 200309

Globo scale: as rxed. If you are doing strict pullups or lat pulldowns due to gym setup, scale as needed (pullups should take 7 minutes at most). Hotel/no pullup bar sub add 33 reps to pushups, situps and squats, or find a park with a pullup bar, or find a railing to do 100 inverted rows.

(edited)
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Gaige Rassman
March 9th, 2020 at 12:35 am
Commented on: Course Photos | March 2-8, 2020

Fantastic weekend and even better coaches at 810 Crossfit, Grand Blanc, MI for the L1!

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Joe DeGain
March 9th, 2020 at 8:27 pm

Gaige!

Glad you enjoyed it... it was our pleasure delivering the kernel!

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Bryan Rosen
March 9th, 2020 at 12:26 am
Commented on: 200309

GENERAL WARM-UP


2 rounds for 30-seconds of:

Push-ups

Lunges

Plank

Jumping jacks


SPECIFIC WARM-UP


Pull-up

10 scapular pull-ups

10 kip swings

10 jumping pull-ups

5 pull-ups


Push-up

10 scapular push-ups

5 tempo push-ups (5-sec down, 5-sec hold, 5-sec up)

5 push-ups


Squat

10 squat therapy reps

10 air squats


Sit-up

7 slow and controlled sit-ups

5 sit-ups


Practice

3 pull-ups

3 push-ups

3 sit-ups

3 air squats

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Mark Williams
March 9th, 2020 at 12:22 am
Commented on: Course Photos | March 2-8, 2020

Awesome time this weekend in Madison WI at CrossFit Connex. Pablo, Jess and Yurii were the best. Thanks for everything guys!!

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Jessica Pilling
March 12th, 2020 at 12:32 am

So great to meet you, Mark! All the Marks in Group 1.

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Juan Acevedo
March 9th, 2020 at 12:07 am
Commented on: 200309

INTENDED STIMULUS

.

Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.

With that in mind, let's analyze this longer stamina piece. Part of the six original benchmarks, "Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout." (Glassman) Today in your scaling try to preserve that stimulus. Scale the skill difficulty or the number of reps so that you can get each movement done in at most eight minutes. Keep in mind that today we are looking to put you in the intersection of muscle endurance cardiovascular fatigue. Because of that using the band is a good way to assist both push-ups and pull-ups today. For the sit-ups, anchor the feet, if you feel like the volume is too high.  

And always remember, when performing these Benchmark Girls, dedicate your training to all the CrossFit women athletes that defy preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future.


▶ OPTION 1

For time:

70 Pull-ups

80 Push-ups

90 Sit-ups

100 Squats


▶ OPTION 2

For time:

80 Banded Kipping Pull-ups

80 Banded Push-ups 

80 Sit-ups

80 Squats


▶ OPTION 3

For time:

30 Kip Swings

40 Straight-arms Ring Rows

70 Bench Push-ups 

70 Sit-ups with anchored feet

70 Squats


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)


▶ BABY NEWS: The wife is healthy and recovering. The baby is healthy, growing and cute AF. We are a happy family. I love to be back, there was a lot of good fitness last week. Here's to next week! Let's start this week with Angie, hell yeah!

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QiHui Xing
March 9th, 2020 at 1:09 am

congratulate! It's so nice to see you again.

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Christian Rhea
March 9th, 2020 at 1:19 am

Welcome back Juan! Hoping to see a pic of the new arrival in an upcoming video. Congratulations- enjoy God’s blessings 👍🏼

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Charlie Pokorny
March 9th, 2020 at 3:58 am

Congratulations Juan!!

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Philip Guindi
March 9th, 2020 at 4:29 am

Great to have you back Juan and yes, you were missed. Congrats on the baby.

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John Langman
March 9th, 2020 at 1:30 pm

Congratulations Juan and welcome back.

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Claire Fiddian-Green
March 9th, 2020 at 11:17 pm

Congrats to you and your family, Juan!

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