CrossFit | 200310


Workout of the Day



3 rounds for time of:

10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice

♀ 65 lb. ♂ 95 lb

Post time to comments. | Compare to 150721.

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Read MoreWhy Your Brain Needs Fat

Comments on 200310


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Kury Akin
July 11th, 2020 at 12:58 pm
Commented on: 200310

5.37. 3R @42.5kg and 20 box jumps over knee high. No records for this since 5.05 Rx back in 2013.

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Manchild Manchild
May 18th, 2020 at 6:30 pm
Commented on: 200310

@home, subbed 34# dumbbells & 20 walking lunges


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Clint Michael
April 6th, 2020 at 10:15 pm
Commented on: 200310



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Jeff Chalfant
March 31st, 2020 at 10:32 pm
Commented on: 200310

4:31 rxd Unbroken power snatches and slow runs. Cardio.


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Giuseppe Petrillo
March 31st, 2020 at 9:55 am
Commented on: 200310

6.20 rx'd

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Cy Azizi
March 26th, 2020 at 4:07 pm
Commented on: 200310

11:15. Meters

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Jeffrey Howard
March 20th, 2020 at 12:11 am
Commented on: 200310

5:28 - Rx

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Morgan Greene
March 19th, 2020 at 7:44 pm
Commented on: 200310

200m shuttle in 25 meter increments due to space: 5:16

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Anton Gross
March 16th, 2020 at 1:41 am
Commented on: 200310

M/ 46/ 136 lbs/ 5’-6”

As Rx: completed in 5:49.

I did all reps as power snatches and did sprint about as hard as I could.

i probably took a few seconds to set up before each round but I believe in setting up before Oly lifts.

overall it was a good workout. I rarely do super short workouts as I am uncomfortable with them and that’s the whole point. I need to do them more often to get better At them.

i broke up most sets into a quick 4-6 then either another set or 2 sets of 3 with only a few seconds break inbetween.

I would say that was not quite as hard as a Fran but still hit me breathing hard.

i was breathing after the first round and then pushing harder and harder.

good time.. fun to do it out of my garage. Paced off the 50 meters.

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Brandon Myers
March 15th, 2020 at 9:14 pm
Commented on: 200310


sunbed 1/4 mile run on treadmill since I couldn’t run outside

first rx workout and it felt pretty good

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Evila Paraiso
March 14th, 2020 at 9:32 pm
Commented on: 200310



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Victor Morris
March 14th, 2020 at 9:32 pm
Commented on: 200310

Great session at CrossFit 6450 during the CrossFit L1 Course lunch time on Day 1.

4:10 Rx

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Jim McCary
March 13th, 2020 at 11:57 pm
Commented on: 200310

5:33 rx

power snatches


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Shane Azizi
March 12th, 2020 at 9:27 pm
Commented on: 200310

5:42 Rx

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Christian Rhea
March 11th, 2020 at 11:42 pm
Commented on: 200310

10 GTO 95lbs

200 m row

(bad knee - don’t run unless being chased)



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Viktor Wachtler
March 11th, 2020 at 9:44 pm
Commented on: 200310

8:30 RX


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Coastie Nick
March 11th, 2020 at 9:09 pm
Commented on: 200310



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John Rossetti
March 11th, 2020 at 8:43 pm
Commented on: 200310

55 YOM 5’6” 210.5


3 rounds for time

65 Lb X 10 Ground to overhead

200 m Sprint

6:12. Transitions took longer than they should have

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John Rodrigues
March 11th, 2020 at 5:13 pm
Commented on: 200310

10 ground-to-overheads

200-yard shuttle sprint, 50 yards there and back twice (performed by treadmill, there is no place to run)

Time: 5:48

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Adam King
March 11th, 2020 at 5:13 pm
Commented on: 200310

Completed 2020-03-11

75lb G2O - 15 cal on assault bike - 9:20

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Mja 204
March 11th, 2020 at 4:49 pm
Commented on: 200310

M / 172cm / 80kg / 35

RX'd but 18m shuttles x 10


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Erik Dresner
March 11th, 2020 at 1:52 pm
Commented on: 200310

4:25 Rx

Ran meters instead of yards which meant I ran an extra 56 yards. Could probably shave another 10-15 seconds off next time if I set the distance properly.

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Jeff Strain
March 11th, 2020 at 12:08 pm
Commented on: 200310


Scaled to 75# on G2OH

200m run on treadmill

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Mike Andridge
March 11th, 2020 at 9:42 am
Commented on: 200310

SQT subbed to

3 rnds

10 gr to oh 95#

12 cal assault bike (about 1:16 each rnd)



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Christopher Voght
March 11th, 2020 at 1:04 am
Commented on: 200310


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Christian Simpson
March 10th, 2020 at 11:09 pm
Commented on: 200310

Rx 6:47

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Greg Fairbanks
March 10th, 2020 at 9:43 pm
Commented on: 200310

65# power snatch from floor

200 m sprint treadmill


burning lungs!

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Collan Baker
March 10th, 2020 at 9:05 pm
Commented on: 200310

5:07 RX(?)

Not too sure how long my driveway is yet but if I had to guess I’d say 40yards

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Nicole Deaver
March 10th, 2020 at 8:15 pm
Commented on: 200310


55# snatches

Snatching is a weakness so figured I should practice them today.

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Tripp Starling
March 10th, 2020 at 8:09 pm
Commented on: 200310

75# - 4:41


45# - 4:48

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Steve Day
March 10th, 2020 at 8:06 pm
Commented on: 200310

3 Rounds:

10 Ground to Overheads w/ (2) 40lb dumbbells

200 meter sprint


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Jacob Cram
March 10th, 2020 at 6:23 pm
Commented on: 200310

5:23 Rx

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matthew moore
March 10th, 2020 at 6:01 pm
Commented on: 200310

5:10 rx

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Chris Leib
March 10th, 2020 at 4:58 pm
Commented on: 200310

6:33 RX

200 m broken up into 20 x 10m shuttles indoors

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Charlie Pokorny
March 10th, 2020 at 4:54 pm
Commented on: 200310

5:05 Rx

Runs on uneven terrain in my backyard

150721 was 5:20


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Steven Odom
March 10th, 2020 at 4:28 pm
Commented on: 200310

Used an AirRunner (100mx2/ round)


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Chris Trejbal
March 10th, 2020 at 4:15 pm
Commented on: 200310


20 g-2-oh with 45lb plate

100m run


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Stacey Thompkins
March 10th, 2020 at 3:48 pm
Commented on: 200310


Scaled to 85# the rest as rx'd to was with 75# in 4:26

Next time will give rx'd a go to see if I can keep it under 5 mins until then

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Michael Arko
March 10th, 2020 at 2:08 pm
Commented on: 200310

65lbs barbell power snatches, 6 x 50ft shuttle runs (small space)


Notes: on grass, in the rain, with NB Minimus CF shoes = zero traction so the runs (and crashes) were ... uh ... interesting. Turning around 12x / round made them even more so.

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Jim Rix
March 10th, 2020 at 1:32 pm
Commented on: 200310

7:55 at 85# doing C&J. Should have gone Rx. The sprint problem was in the runs, not the G2O.


150721: Rx'd weight, doing power cleans and push press. My running mark was the

far oak tree, which is really 65 yards away, making it a 260 yard

shuttle run.


120626: Did 85#, doing clean/push press for

the G2O. Ran to the far oak tree...assuming about 50 yards.

Time--pathetic, 8:26. Agree w/ an earlier post...I too don't really

sprint these sprints.

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Celival de Jesus Nunes
March 10th, 2020 at 12:54 pm
Commented on: 200310



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Randy Crooker
March 10th, 2020 at 12:45 pm
Commented on: 200310


Ground to overhead scaled to 65lbs

200 yard shuttle sprint, 25 yards there and back 4 times

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Sebastien Fitzpatrick
March 10th, 2020 at 12:18 pm
Commented on: 200310

4:58 Rx

Those shuttle runs were tougher than I thought they where going to be.

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Jeffrey Howard
March 20th, 2020 at 12:12 am

Yeah, they were ouch.

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Grant Shymske
March 10th, 2020 at 11:21 am
Commented on: Why Your Brain Needs Fat

Great article! An excellent one to share.

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Claire Fiddian-Green
March 10th, 2020 at 11:02 am
Commented on: 200310

5:56 for three rounds of:

Unbroken power snatch 55#

12 cal Assault bike

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Rebecca Gussiaas
March 10th, 2020 at 10:54 am
Commented on: 200310


scaled to

55# snatch and 200m run on treadmill. Global gym, no place to do shuttle sprints

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Antonio Albano
March 10th, 2020 at 10:52 am
Commented on: 200310

Unfortunelly here we are in emergence Gym closed so

10 ground ti floor with Stone undefinited weigth

200mt run

Time 8 minute

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Daniel Robinson
March 10th, 2020 at 10:06 am
Commented on: 200310


10 G-2-OH (95#)

400 M run


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Antoine Vial
March 10th, 2020 at 9:46 am
Commented on: 200310


shuttle sprint = 10 x 2 x 7m

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Eric O'Connor
March 10th, 2020 at 8:05 am
Commented on: 200310

The workout is intended to be a short and fast-paced burner. If you give this workout 100% effort you are likely rewarded with a “Fran-like” pain-cave experienced. Faster times can be under 4 minutes and a nice goal it to have all athletes complete a variation that can be done in under 7 minutes. 

The ground-to-overhead load should allow for at least the first round, and potentially all rounds, to be completed unbroken. The power snatch will be the preferred method for the day. However, a muscle snatch can be performed by stronger athletes and a clean and jerk variation can also be used by those that will struggle with consistency when performing snatches. I will have athletes scale the load as needed to maintain the stimulus.

The shuttle run is intended to be a short sprint effort that also involves a change of direction component. Most athletes will be able to attempt this distance as prescribed, even if it is not a true sprint effort. If the run cannot be performed, I will modify the movement to another short distance monostructural exercise.

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Giacomo Maggioli
March 10th, 2020 at 6:09 am
Commented on: Hip Musculature, Part 3

Ma perché continuate a pubblicare pezzi di libri di anatomia???? A cosa serve??? Quanti lo leggono????

Why are you posting anatomy books chapters? How many people are interested in such a thing. Crossfit is not about anatomy...

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Regardt Spangenberg
March 10th, 2020 at 9:46 am

More people are interested in this than you might realise, especially coaches who would like to serve their clients/members better. More knowledge and information is a good thing.... Knowledge not shared or used is useless.

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Tyler Hass
March 10th, 2020 at 7:08 pm

Unlike bodybuilding, CrossFit prioritizes movements over muscles. That doesn't mean we should not strive to understand how the body works. Many of the pre-CrossFit training certifications placed a heavy emphasis on muscle physiology and metabolic pathways, but did not teach their trainers how to properly squat. I completely support CrossFit in teaching the fundamentals of movement first, but I don't see any harm in publishing beautifully drawn, well written information on anatomy.

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Lon Kilgore
March 16th, 2020 at 11:52 pm


Understanding the elements of anatomy of the human body (and

its physiology) has been central to the delivery of exercise training for at

least a couple centuries. We often forget that science conducted in the 1700s

and 1800s in respect to preparing soldiers for battle found its way into

commercial gyms as recreational fitness became commonplace. In the late 1800s,

coaches and trainers sat in the same anatomy classrooms with physicians at university.

Things have changed and fitness professional education and medical education

has greatly diverged, but the need for an understanding of anatomy and physiology

remains. To use a very crude analogy, you can’t modify a car engine to generate

more horsepower or better fuel efficiency without knowing the anatomy of an

engine and how to use tools to make needed modifications.

The more we know and learn, the better we are at coaching

and explaining why our coaching methods work.

I have to say thanks to you here as well. Your reference to

this series of publications as “anatomy books chapters” is a very nice compliment

I appreciate. I’ve drawn each set of illustrations and created the accompanying texts

specifically for HQ makes all this available as free and open

access information to aid in the development of not only trainers in the

CrossFit space but also to the wider fitness world. No other

fitness organization, for-profit or non-profit, provides this level of investment

in creating better trainers.



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Tyler Hass
March 10th, 2020 at 4:02 am
Commented on: Why Your Brain Needs Fat

This should be required reading for all parents! Too many kids are being raised on meals of 1% milk, fat free yogurt, fries and chicken nuggets. And between these “meals” are copious amounts of sweets. Kids can be super picky, but feeding them foods engineered for addictiveness will only make it worse. I really like a book called Bringing Up Bebe (thanks Shaka!), which covers the French style of parenting. At least according to the book, French kids are adventurous eaters and not hooked on snack foods. From my American perspective, it doesn’t seem possible, but I’d like to think it’s true.

One of the book’s recommendations is to have one family meal, not parents’ meals and kids’ meals. The kids will eat just as healthy as their parents.

There are three meals a day and an afternoon snack (a small treat). The important point is that eating is divided into discrete meals and not a continuous graze that destroys their appetite come dinner time (but miraculously comes back at dessert time).

And children are gradually exposed to new foods. Not force fed or bargained with. The idea seems to be to stimulate their curiosity about food until they start eating it as if it’s their own idea.

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Mary Dan Eades
March 11th, 2020 at 4:51 pm

Love the Bringing up Bebe book! The French have it so right. Years ago, some friends and their three girls joined us for a week of skiing at our home on Lake Tahoe. The mother is from Paris and the girls all born in France. While there she fed them typical French breakfasts (including boiled eggs and radishes with salt and butter, for instance) and for lunch Salade Niçoise. No boxed cereal, toaster pastries, or PB&J in that group.

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QiHui Xing
March 10th, 2020 at 2:59 am
Commented on: 200310
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Robyn Johnson
March 10th, 2020 at 2:27 am
Commented on: Hip Musculature, Part 3

It would be interesting if you did an article on those who do CrossFit who have had major joints replaced. The limitations and achievements. I hadn’t been to any gym until after having both hips replaced. My son was a cf coach. He recommended CrossFit because of the health and strength priorities. I am now a bit addicted to CrossFit, love the challenges even thought I can’t RX some words due to medical limitations (ie: no running, no jumping) I'd be interested to know how many people participate with different joints being replaced

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Jules LoRusso
March 10th, 2020 at 10:47 am

Dear Robyn

I am very interested in your history and comments. I am up for both hip replacements starting March 30. I’ve been training CrossFit for 3 years come this April, and I really enjoy the exercise and comradery. Our gym is like a family. I just found out one of our top athletes is a nurse and she will be taking care of me on the ortho floor after surgery.

My doc says there is no president for hip replacement patients doing cross fit. My motto is to do what you can do, go light with more reps, avoid running, and probably jump rope . But I still feel I can participate

Can you share the feedback you received from your doctor in CrossFit and your experience? That would help

thanks Robyn

jules LoRusso

Hamden, CT

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Chris Sinagoga
March 10th, 2020 at 2:05 am
Commented on: 200310

Champions Club Scaling Notes


High school track season started today for the state of Michigan, so for this workout I stopped at each end of the 50-yard turnaround so I could begin from a starting block position. Cut into the time obviously but I really noticed how much my falling compromised when I was tired.


I benchmark hero workout that is short for a change.


As is. If you don't have the capacity to sprint, then make it a 400m run.


As is, do either just the hang clean or push press or hang snatch if technique for a clean and jerk would cause you to slow down.


Do 6 rounds, rest in between rounds, 3 with clean and jerks and 3 with snatches. Add reps if keeping the weight light.


Really tough to hit intensity if you're injured. If you can do a monostructural movement hard then maybe do 3 repeats at a certain distance with a 4:1 work-rest ratio. If not, then pick 1 element of the clean and jerk and one monostructural movement and do an AMRAP in 15 for it.


As is, but don't feel married to the change-of-direction for the workout. You can do a straight sprint for the WOD and work on shuttle stuff in the warmup if the group is too big.



Jump rope



Box jump (touch-and-go)



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Steven Thunander
March 10th, 2020 at 1:02 am
Commented on: 200310

Globo Scale- Gym setup will dictate your moves.

Option A: Do "Grace" or "Isabel" with the weights as above (65/95), then do 3 shuttle sprints all out on the appropriate distance track

Option B: drag 2 25/40lb dumbbells to a track and do the wod there

Option C: sub 300m row, 200m assault runner or 15 cal assault bike, rest of wod rxed.

Option D: do 10x 10meter (10 yard) shuttle runs down and back, rest of wod as Rxed.

Dumbbell sub 25/40lb dumbbells.

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Bryan Rosen
March 10th, 2020 at 12:18 am
Commented on: 200310


2 rounds of:

200-yard run

10 pass-throughs with a PVC

10 overhead squats with a PVC

10 push-ups to downward dog



10-yards of high knees + 20-yard run

10 yards of butt-kickers + 20-yard run

Perform each set at a harder effort:

10 yard run with 10 yard slow down

25 yard run with 10 yard slow down

50 yard run with 10 yard slow down

Power snatch

Perform 5 reps of each piece of the progression using a PVC pipe.

Snatch-grip deadlift

Snatch-grip deadlift + shrug

Muscle snatch

Hang power snatch

Power snatch


5 power snatches with an empty barbell


Build up to working weight by performing 3 sets of 3 power snatches. Immediately after the last set of power snatches, perform a 50-yard sprint.

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Juan Acevedo
March 10th, 2020 at 12:14 am
Commented on: 200310



Oh! a burner! This is a beautiful workout. If you need to introduce somebody to intensity and to that post-Fran feeling, this workout right here should do it. It is accessible and fun. There is no pacing or breaking up strategy today. It is a 5-minute-or-less sprint where the idea is not just to get the task done. The objective is to speed it up. You want to be in a situation in which you can move faster, even though you don't want to. Choose a weight for the ground-to-overheads that you are confident you can do unbroken for the three rounds. If 95-lbs sounds light but you need to break the sets, then it is not light enough. Go light and fast. Most athletes will have no problem with the distance, so keep it as is. For athletes learning how to get the bar overhead (snatch or clean and jerk), a hang power variation is a great option. This will keep the metabolic demands high while allowing them to have good movement. No fear of burning out today, it will be over soon. The harder you go, the sooner it ends.


3 rounds for time of:

10 ground-to-overheads

200-yard shuttle sprint, 50 yards there

and back twice

♀ 55-lb. ♂ 75-lb.


3 rounds for time of:

10 ground-to-overheads

200-yard shuttle sprint, 50 yards there

and back twice

♀ 45-lb. ♂ 65-lb.


3 rounds for time of:

10 hang power snatches

200-yard shuttle sprint, 50 yards there

and back twice

♀ 35-lb. ♂ 45-lb.

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

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