CrossFit | 200509


Workout of the Day


Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

Post rounds completed to comments.

If Americans Were Healthier, We Could Have Been Better Prepared for This Pandemic


“There has perhaps never been a better time to re-evaluate nutrition strategies and new evidence and to have frank conversations about weight, diet, alcohol intake, smoking, and exercise. Regardless of the times — in fact, because of them — we should be encouraging improvements in health and immunity in every possible way.”

Read the articleIf Americans Were Healthier, We Could Have Been Better Prepared for This Pandemic

Comments on 200509


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Manchild Manchild
October 26th, 2020 at 3:59 pm
Commented on: 200509

25# dbs, 15 minutes, and subbed burpee pull-ups for row

3 rounds + 14 lunges

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Kury Akin
September 11th, 2020 at 11:32 am
Commented on: 200509

9R+33r @10kg kbs (85kg M). Loved this and my new rower

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Clint Michael
June 18th, 2020 at 2:15 am
Commented on: 200509

7 rounds plus 26 reps

Used 35 lbs. dumbbells. No rower so did 20 SDHP with one dumbbell.

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Nate Gordon
June 10th, 2020 at 7:59 pm
Commented on: 200509

10+8 reps

used 25# db, about 28% BW

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Amanda Lovato
June 9th, 2020 at 2:55 pm
Commented on: 200509

F_142lb_38yrs old_20wks pregnant

7 rounds + 20

Used 20# DB’s (28ish% body weight)

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Giuseppe Petrillo
June 3rd, 2020 at 10:05 am
Commented on: 200509

double dbs 9 kg

200 mt run

8 rounds + 20 l

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Jeff Chalfant
May 30th, 2020 at 11:30 pm
Commented on: 200509

9 rounds plus 40 reps plus 50ish meter sprint. Rx’d with 30lb dumbbells and step out/back lunges. Good shoulder burn. Got faster at rowing as I went but rested more on presses. (3 sets until final round) Felt good cardio-wise today and lately in general.

There is a chance I counted an extra round.


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Fred Pinho
May 30th, 2020 at 2:19 am
Commented on: 200509


Rx'd 33lbs Dumbell

Score: 9Rounds

Shoulder Press broken. HARD SETS OF 5 FINAL ROUNDS.

Lunges unbroken


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Chris Meldrum
May 29th, 2020 at 5:43 pm
Commented on: 200509

As rx’d, one 35# DB and one 25# DB.  9 rounds. 

Since I don’t have 30’s, I went back and forth on what weight to use.  35’s (37% of bw) seemed like they would slow me way down and 25’s (27%) seemed like they would not be enough of a challenge.  One of each turned out to work very well.  Unbroken lunges (tho they got spicy)!  Presses had a natural break at 10 to switch sides on the DBs; in later rounds, I needed a second break.  Did this with Aidan (8yo), who did 5# DBs for all and 100m row.  He got 10 rounds and seemed to really enjoy it.


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Cy Azizi
May 29th, 2020 at 2:09 pm
Commented on: 200509

7 rounds rx (25#s)

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Luis Beza
May 20th, 2020 at 12:30 pm
Commented on: 200509


20 DB Lunges (2x12.5kg)

20 DB Push press (2x12.5kg)

200m Row

Score: 6R + 40 + 81m

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Roger Lee
May 17th, 2020 at 8:26 am
Commented on: 200509

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Nicholas Tan
May 15th, 2020 at 4:11 pm
Commented on: 200509



30 lbs DB’s

8 rounds 8 reps

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James W Bobo II
May 13th, 2020 at 10:23 pm
Commented on: 200509



As rx’d but with barbell

8 rounds plus 20 walking lunges

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Jim McCary
May 13th, 2020 at 9:58 pm
Commented on: 200509


  • scaled to 20# DBs
  • no weight on last 3 rounds of lunges
  • 10 press, 10 push press each round
  • All rowing splits at or below 0:45
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Ralph Keeley
May 13th, 2020 at 2:58 am
Commented on: 200509


Limited equipment, so:


20 dumbbell lunges (30-lb. each hand)

20 dumbbell shoulder presses

10 strict pull-ups with 25# KB

7+10 lunges

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Matthew Fahrenkopf
May 13th, 2020 at 12:09 am
Commented on: 200509

8 + 10

25 lb. DB

subbed 200 meter run

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Mike Laabs
May 12th, 2020 at 4:40 pm
Commented on: 200509

8 rounds. 30#DB

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Rosanna Edison
May 12th, 2020 at 4:30 pm
Commented on: 200509

F/34/Body weight 134#

used 2 - 25# DBs 5 rounds plus 20 dB lunges, 20 dB shoulder press

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Kimberly Wilson
May 12th, 2020 at 1:51 pm
Commented on: 200509


10 rounds + 20 lunges & 20 presses with 20# DB

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John Billiris
May 12th, 2020 at 2:06 am
Commented on: 200509

10 Rounds + 20x Press + 7x Lunges

2x20# DBs

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Anton Gross
May 11th, 2020 at 11:58 pm
Commented on: 200509

M/46/136 lbs/ 5’-6”

As Rx: used 25 lb Dumbells for 37%BW.

completed 10 rounds + 20 lunges & 20 presses. Just got on rower and timer went off.

i was not sure about this so I did step lunges and step back, not walking. It was not specified and I have Beene long walking lunges with plates OHD so I also thought it would be a better different stimulus.

row was a good mix but the trick is to get on and off and transition quickly. Each piece doesn’t take long so thinking about it is worse than just doing it.

my grip was going a bit at the end and t he last couple rounds I stopped at 18 pit down DBs for a couple seconds and then finished and went right into the presses.

good fun mix of a WOD and glad to do it in the basement on a cold rainy night.

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Christian Simpson
May 11th, 2020 at 10:08 pm
Commented on: 200509

1/3 bodyweight is a mighty goal!!! Sc to 1/8 BW with 25# DBs for lunges and press

8 rounds + 8/-/-

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Matthew Burritt
May 11th, 2020 at 9:05 pm
Commented on: 200509


25lb dumbbells

9 rounds

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Morgan Greene
May 11th, 2020 at 8:47 pm
Commented on: 200509

held 25# steel plates and ran 200m: 9 rounds

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Jon Wilson
May 11th, 2020 at 6:25 pm
Commented on: 200509

35lb kb’s

(stationary lunges)

6+10 lunges

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Patrick Costello
May 11th, 2020 at 6:23 pm
Commented on: 200509


one 50 lb dumbbell

subbed running for rowing but had to modify again when I tweaked my calf.

upped presses to 30 and lunges to 40

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Steve Weis
May 11th, 2020 at 5:33 pm
Commented on: 200509

In: CFWUx3

30 minute AMRAP

20 Dumbbell Lunges, 50lbs

20 Dumbbell Shoulder Presses, 50lbs

20 SDHP’s, 45lb barbell

9 rounds + 10 reps

Out: Heavy Bag 3/1x3, Yoga

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Robin Blankenbaker
May 11th, 2020 at 5:06 pm
Commented on: 200509

I LOVE this workout. Just as each movement became very very difficult, you moved on. I started making deals with my body as early as round 7.

9 rounds + 13

2 x 15 lb dumbbells

55 yo female, 110 lbs

subbed sumo deadlift rows for the rowing

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Clay Markle
May 11th, 2020 at 3:43 pm
Commented on: 200509


20 barbell weighted lunges #65

20 barbell shoulder presses #45

200-meter run

10 rounds

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Jade Teasdale
May 11th, 2020 at 3:05 pm
Commented on: 200509

8 rounds + 10 reps

20 DB Step Forward Lunges

20 Push Presses


w/25# DBs


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Alex Pham
May 11th, 2020 at 2:06 pm
Commented on: 200509

5 rd + 40 reps

45# single arm vest lunge (10 ea side)

45# single arm shoulder press (10 ea side)

BW: 164#

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Richard Foster
May 11th, 2020 at 9:46 am
Commented on: 200509

30' completed as:

1st five rounds

lunges w/ 45lb d/bell

press w/ 35lb barbell

20 x SDHP w/ 35lb barbell



unweighted lunge

press a/a

20 x b/bell row

then from 27'

lunges to 30' mark

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Tyler Hass
May 11th, 2020 at 6:35 am
Commented on: Elements of Science: Experiments & Validation

Very interesting piece. It’s hugely relevant given the impact unvalidated models have had on our lives recently.

This method of devising a model, testing it with experiments and either increasing the accuracy or range of its predictions seems obvious when you hear it. In fact, so obvious you’d expect post-modern academics to get it entirely wrong. And they did!

Skepticism of the unobserved goes back to Hume. He did not trust inductive reasoning— any contingent proposition about an unobserved phenomenon inferred from an observed phenomenon was not logically sound. This argument is comprehensively evaluated in ch. 4 of Scientific Irrationalism by David Stove.

Popper and his followers took Hume’s inductive skepticism even further and argued that there can be no such thing as “proof” of a theory. To prove a theory would require an infinite number of confirmatory experiments, whereas it only takes one disconfirmatory experiment to disprove a theory. This ultimately leads them to conclude that any experiment or piece of evidence does nothing to strengthen the validity of a theory, since infinitely more evidence is always required.

The power of this piece is that it moves the discussion away from scientific knowledge as true/false statements requiring proof in the mathematical or logical sense, but towards probabilities. Science makes predictions that are reliable to a known degree of accuracy. Further experiments can improve the accuracy or range of predictions.

Psychologist Karl Friston has proposed that this is how the brain works in what he calls the “free energy principle”. Our neural circuitry is a prediction engine. As we go through life, our brains are constantly making predictions about the environment. This becomes a mental model of how the world works. Our actions and observations confirm and disconfirm this model, improving its accuracy over time. The ultimate goal of a healthy brain is to minimize prediction error. In this state, surprise and uncertainty are kept to a minimum.

The free energy principle actually has implications for fitness. We have all experienced workouts that looked tough on paper, but we survived. And of course, the workout was easier the second time through. However, a bad experience can do the opposite. If someone has hurt their back deadlifting, they will come back to it with fear. The expectation of pain is often worse than the pain itself. Some people even develop real sensations of injury, when there is nothing physically wrong with them. Dr. John Sarno wrote a whole book on this. There are people out there with herniated discs in their spine blissfully unaware of it and feeling no pain. Other people feel debilitating back pain even when x-rays and MRIs show nothing physically wrong. I’m sure Dr. Friston would have something to say about that.

The free energy principle has been touted as the biggest theoretical breakthrough in science since Darwin’s theory of evolution. I don’t know about that, but I do see parallels between its ideas and the methods of science presented here.

If the goal of a single brain is to minimize prediction error, the goal of science is to minimize prediction error accross an entire civilization. It's a shared entity consisting of the seven elements: definitions, observations, measurements, models, predictions, experiments and validation. Without science, each brain pursues knowledge on its own, with no hope for growth or accumulation over generations, as you see in most species of the animal kingdom.

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Matt Jones
May 10th, 2020 at 8:13 pm
Commented on: 200509

11 rounds - 200#, 40# DB lunges, 30# DB press, 200m row (no 35# DBs)

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Scott Wiedmeyer
May 10th, 2020 at 7:48 pm
Commented on: 200509

33 / M / 5'9" / 137lbs

20 minutes

15lb dumbbells

SDHP x20 for row

4 rounds

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Victor Dattoli
May 10th, 2020 at 5:29 pm
Commented on: 200509

10 rds

DB 16kg


Excellent workout for staggering

Flow máximo

Thank you.

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Scott MacArthur
May 10th, 2020 at 5:11 pm
Commented on: 200509

7+20+3SP. Subbed down from 35’s to 30’s for DB’s. Gasser!

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Stoffel du Toit
May 10th, 2020 at 4:08 pm
Commented on: 200509

20 DB lunges @10kg

20 DB press @ 10kg

20 DB SDHP @ 15kg


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Salvatore Sangregorio
May 10th, 2020 at 4:03 pm
Commented on: 200509


1️⃣ 5 round

5 pull ups strict

10 push ups

15 squat

2️⃣ Amrap 30’

20 double kB 16kg lunges

20 double kB 16kg shoulder presses

20 double kB row

4 round + 37 reps

Sunday Bloody Sunday

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Myles Lance
May 10th, 2020 at 3:50 pm
Commented on: 200509

10 per arm with 1.5 pood kettlebell, and 200 m run

5 rounds + ~150 m run

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Christopher Voght
May 10th, 2020 at 3:00 pm
Commented on: 200509

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted walking lunges

20 dumbbell shoulder presses

200-meter run

Use a pair of dumbbells totaling roughly one-third your body weight.

24# dumbbells

170# body weight

8 rounds

plus 40 reps

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Sam Meixell
May 10th, 2020 at 2:08 pm
Commented on: 200509

35# DBs

6 Rounds + 4 Reps

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Geoffroy Castelnau
May 10th, 2020 at 9:47 am
Commented on: 200509

7 rds + 33 reps

20 DB weighted reverse lunges / 20 DB shoulder presses / 20 DB sumo deadlift high pulls

with two 9kg (20lbs) DBs - 26% of bodyweight

M / 41yo / 176cm / 70kg

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Gang Zhou
May 10th, 2020 at 9:26 am
Commented on: 200509




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Loris Giuliano Ferrari
May 10th, 2020 at 7:21 am
Commented on: 200509

Male 50yo/180cm/76

Used 24Kg KB

Lunge alt.

10dx+10sx press one hand


8 round

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sandy francisco duran perez
May 10th, 2020 at 12:19 am
Commented on: 200509


20 Dumbbell Weighted Lunges (30 lb)

20 Dumbbell Shoulder Press (30 lb)

200m Run

7 rouns + 40 Reps

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Tripp Starling
May 9th, 2020 at 10:45 pm
Commented on: 200509

Rx 25# dumbbells, body weight 144#

9 rounds even


8# dumbbell lunges

12# dumbbell shoulder press

8 rounds + 15 lunges

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Bader Sattam
May 9th, 2020 at 10:04 pm
Commented on: 200509

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Grant Shymske
May 9th, 2020 at 9:38 pm
Commented on: If Americans Were Healthier, We Could Have Been Better Prepared for This Pandemic

It was tolerable when we as CrossFit athletes and coaches could be safe on 'the island' welcoming people as they washed ashore looking for help but now the failure to act by others is shutting down gyms and making CrossFit in many instances illegal. Nothing will stop our ability to train others, legal or otherwise, but maybe it's time to stop being so nice waiting on the island... Time to build some war ships and take this show on the road... Or at legislate to get the island classified as 'essential for preserving life'.

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Shaun Stapleton
May 9th, 2020 at 9:37 pm
Commented on: 200509


with 30lbs DB’s


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Grant Shymske
May 9th, 2020 at 9:20 pm
Commented on: Elements of Science: Experiments & Validation

This is a great series, well organized and presented. Thank you for distilling these complex concepts into something far more easily delivered to the general public.

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Nicole Deaver
May 9th, 2020 at 9:12 pm
Commented on: 200509

9 Rds

20# DBs (123# BW)

Subbed 20 SDHP

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Jacob Cram
May 9th, 2020 at 9:01 pm
Commented on: 200509

10 rounds Rx 25lb dbs

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ralf kohler
May 9th, 2020 at 8:49 pm
Commented on: 200509

2 hour mtb ride

8 rounds

16 kg kb presses and 75 jumpropes instead

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Byron Hills
May 9th, 2020 at 8:45 pm
Commented on: 200509

6 rounds + lunges and presses

25 lb. DB’s

Wife - 7 rounds w/10lb. DB’s

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Jeffrey Howard
May 9th, 2020 at 8:42 pm
Commented on: 200509


Live Long CrossFit

Mason, MI

10+7 with 25-lb Dumbbells, just under 1/3 BW

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Curtis Warren
May 9th, 2020 at 8:40 pm
Commented on: 200509

35# dbs

Low ceiling so I did Parallette pushups instead of shoulder press

No rower so did 40 seconds of assault bike over 400 watts

Got 7 rds + 10 lunges

Totaled 2.3 miles and 92 Cal's

Cheers y'all

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Michael Garweg
May 9th, 2020 at 8:08 pm
Commented on: 200509

age: 49, bodyweight: 63 kg

scaled, at home/no rowing machine:

20 weighted lunges (2 x 10 kg DBs)

20 weighted shoulder presses (2 x 5 kg DBs)

25 ring rows

= 6 rounds + 14 lunges in 30 minutes

then a 10,5 k run in 1:21:38 with 140 meters altitude

I should never again do weighted lunges before running or more often.

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Cesar Castro
May 9th, 2020 at 8:03 pm
Commented on: 200509

Gonna bring back the comments to Lets get competitive

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Erica McLean
May 9th, 2020 at 8:00 pm
Commented on: 200509

Female 5'6" 160lbs.

25 lb db's

Subbed row for 200 m incline run outside.

6 rounds + 20 push press

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Charlie Pokorny
May 9th, 2020 at 7:42 pm
Commented on: 200509

9 rounds + 11 lunges with 35-lb dumbbells


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Chris James
May 9th, 2020 at 7:26 pm
Commented on: 200509


holy trap burn

used 25lb dbs

subbed sdhp for row, used 35lb kb

I did 5 rounds in 16:40.

Started feeling a twinge in my groin so cut it short. At my age I've learned not to push through those weird little pains.

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Cor Oz
May 9th, 2020 at 7:18 pm
Commented on: 200509

PRIORITY: Endurance, muscle endurance. 30 minutes of work.


1/3 of bwt is 62#. I used 67#. I should use less than 62# next time. Maybe 25# dumbbells for more continuous work / more rounds.


20 SDHP instead of row with one of the dumbbells.


4 rounds + lunges

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Cor Oz
May 9th, 2020 at 7:36 pm

Should have used KB for SDHP

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Greg Fairbanks
May 9th, 2020 at 6:51 pm
Commented on: 200509

30 min

45# barbell for each

45# lunges bar on back x20

45# shoulder press x20

45# sdhp x20

6 rds + 20 lunges

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Scotty McCartney
May 9th, 2020 at 6:31 pm
Commented on: 200509


2x35# DBs

9rds + 9 lunges.

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Steven Odom
May 9th, 2020 at 5:46 pm
Commented on: 200509


20 stationary barbell lunges

20 push press

200m row

85–lb barbell

= 8 rounds + 25 reps

I started with strict press but wanted to keep a faster pace.

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Jim Rix
May 9th, 2020 at 5:05 pm
Commented on: 200509

With 20# DBs

Subbed 20 SDHP for row

8 rounds + 16 SP

That sucked. Must be what I needed.

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Troy Bruun
May 9th, 2020 at 4:53 pm
Commented on: 200509

30 min AMRAP: 11rds + 142m Row

20 DB Lunge (22.5lbs)

20 DB Shoulder Press (22.5lbs)

200m Row

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Dave DeCoste
May 9th, 2020 at 4:33 pm
Commented on: 200509

9 rounds + 17 reps

30 lb dumbbells


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Erik Huber
May 9th, 2020 at 4:22 pm
Commented on: 200509

20 dumbbell weighted lunges

20 dumbbell shoulder presses

200-meter row

9 rounds (29:58) - 35lb Kettlebells


time for a BEER! WHEW!

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Arne Maltzan
May 9th, 2020 at 4:18 pm
Commented on: 200509

After a 1:20 bike tour with my wife:

9 + 10

20 Lunges with 2 10kg DBs

20 Push Press with 2 15 DBs

200m row


gonna have a beer now ...

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Charles Meyers
May 9th, 2020 at 4:11 pm
Commented on: 200509

DB 20 @ 5 lbs

shoulder Press 20 @ 25 lbs

200 meter row

8+3 Tough one today!

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Anthony Bourne
May 9th, 2020 at 4:06 pm
Commented on: 200509

9 rounds + 2 lunges

35# dumbbells

41 male 212lbs

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John Pickron
May 9th, 2020 at 4:02 pm
Commented on: 200509

7 rds 18 lunges with 35lb dbs aka 70/210.

46 6'1 200

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George Fryd
May 9th, 2020 at 3:58 pm
Commented on: 200509

5 rounds 29minutes

30lb dumbbells

subbed 20x12kg KB SDHP for row

1st lengthy wod since work related arm injury oct-nov last year.

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Michael Arko
May 9th, 2020 at 3:50 pm
Commented on: 200509

Rx to the extent possible: subbed 8 calories elliptical = 200m rowing

25.5lbs dumbbells (I weigh 149)

9 rounds + 16 lunges

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Randy Crooker
May 9th, 2020 at 3:45 pm
Commented on: 200509

8 rounds + 10 lunges

30lb dumbbells

subbed 200m run for row

m/173lb body weight

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Shane Azizi
May 9th, 2020 at 3:42 pm
Commented on: 200509

7 rounds Rx with 30lb dumbbells

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Jobst Olschewski
May 9th, 2020 at 3:12 pm
Commented on: 200509

9 rounds + 2 reps with empty BB (20kg)

sub 20 SDHP for 200m row

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Coastie Nick
May 9th, 2020 at 3:11 pm
Commented on: 200509

No DB or rower. Subbed as follows:

20 lunges with 35# plates

20 shoulder press w/ 65# barbell

20 SDLHP with 65# barbell

7 rds + 13 reps

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Steve Day
May 9th, 2020 at 3:04 pm
Commented on: 200509

9 rounds +20 lunges/20 presses/70m row

30lb dumbbells, 175lb bodyweight

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Daniel Robinson
May 9th, 2020 at 2:08 pm
Commented on: 200509

7 rounds (35lb. dumbbells)

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Takeo Williams
May 9th, 2020 at 2:02 pm
Commented on: 200509

Before Memorial Day comes up can we please squash the Michael Murphy rhetoric before it rears its ugly head, yet again!!! If you ask folks that know what they are talking about, the guy should have been given a GOMOR and relieved of command for leadership failure to his men, not a Medal of Honor. You guys champion the SEAL community on here but for the most part, their officers are terrible planners (ie Mike Murphy) that get people recklessly killed, although unfortunate, including themselves. This year, how bout we just call it what it is and do a Memorial Day workout instead of remembering an idiot that failed his mission and men. You guys look silly to those of us who serve and know how Red Wings actually went down. The guy sucked, like most of the SEAL O’s, so let’s not champion that....I’ve heard a SEAL LT say on target...”This is going to go south, but I’ll get a crossfit WOD named after me.” That’s the culture you’re fueling in these clowns. Thanks!

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Byron Hills
May 9th, 2020 at 8:48 pm

unless you’ve walked in their shoes you need to shut the F*** up..

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Grant Shymske
May 9th, 2020 at 2:01 pm
Commented on: Lamb Stew With Tomatoes, Olives & Feta

This looks delicious, looks like I need to find a good local lamb hook up.

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Dale Trueman
May 9th, 2020 at 12:59 pm
Commented on: 200509

Birthday WOD! Shoulders are toast.

35lb DBs Rx’d

9 rounds + 11 lunges


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Charlie Pokorny
May 9th, 2020 at 7:44 pm

Happy Birthday!

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Jay Bourke
May 9th, 2020 at 12:48 pm
Commented on: 200509


8 Rounds exact.

15kg DB Press & Lunges

200m Run


6 Rounds and 19 Press.

7kg DB Press & Lunges

200m Run

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Lincoln Kerger
May 9th, 2020 at 12:28 pm
Commented on: 200509

7 rnds

No dumbbells or rower

35# plates for lunges

65# barbell for presses

20, 65# SDHP for row

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Coastie Nick
May 9th, 2020 at 3:09 pm

Thanks for the idea for the subs. I used this format as well.

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Viktor Wachtler
May 9th, 2020 at 11:12 am
Commented on: 200509

Used a single 24kg kettlebell


10 lunges left keg, left rack-10 right

20 kettlebell oresses with two hands in the first 3 rounds, then switched to 5 left-5right (the two-arm presses were inconvenient)

20 swing high-pulls for the rowing

6 rounds+19lunges


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Jeremy Davis
May 9th, 2020 at 10:25 am
Commented on: Lamb Stew With Tomatoes, Olives & Feta

How long is the cook time?

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Stacey Thompkins
May 9th, 2020 at 9:48 am
Commented on: 200509


Used 30# DB's the rest as rx'd

7 rds + 20 lunges

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Tyler Hass
May 9th, 2020 at 6:46 am
Commented on: If Americans Were Healthier, We Could Have Been Better Prepared for This Pandemic

There was a statement in the article about “sick fat”. Let me share something related to that, which I learned recently. It blew my mind.

Fat, or adipose tissue, is not just a storage site for fatty acids. It's actually an organ that produces hormones and communicates with the rest of the body. Like any organ, it can become sick. When fat cells (adipocytes) are recruited to absorb more and more fatty acids, they become inflamed to the point they become damaged. Fibrosis happens at this stage, which is like scar tissue. This holds the cells together temporarily. As the adipocytes sicker, they start to die and macrophages come in to do cleanup.

What I learned recently that really shocked me is that, in an obese person, nearly 50% of the weight of adipose tissue is macrophages. These macrophages are immune system cells that produce inflammatory cytokines. In COVID-19, an excessive amount of cytokines start what they call a cytokine storm. The body is literally attacking itself and this is what starts the downward spiral in the most severe cases. It’s no wonder that obese people are suffering disproportionately. They have an insanely high number of cytokine-producing macrophages in their adipose tissue.

The following two papers cover what I’ve just said in far more technical detail.

Macrophage infiltration into adipose tissue

Adipose tissue macrophages: going off track during obesity

Also, the article mentions the importance of controlling glucose earlier to improve outcomes. At what point do doctors take a look at what their patients are eating? Hospital food is notoriously bad, high-carb junk food. I know more than a few docs who are outraged by how hard it is to get a healthy meal in a hospital of all places...

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Jim Braddock
May 9th, 2020 at 6:06 am
Commented on: 200509

Total - 6 rounds Completed

I don't have Dumbbells. SO I used 12 KG backpack.

No rowing Machine either. I replaced with "Bent row" exercise using my 12 KG backpack.

AMRAP 30min:

20 Dumbbell Weighted lunges

20 Shoulder press

20 Dumbbell Bent row

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QiHui Xing
May 9th, 2020 at 3:33 am
Commented on: 200509
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Steven Thunander
May 9th, 2020 at 1:08 am
Commented on: 200509

Globo/Home scale: 20-25/35 lb db's if you are not math inclined today. If using a barbell scale up to half bodyweight (65/95lbs if not math inclined), odd object or kettlebells use same formula as dumbbells. Sub 20 sumo deadlift high pulls with the dumbbells or the implement you are using for rows if without a rower today, as the rows are short and supposed to be high power.

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Juan Acevedo
May 9th, 2020 at 12:48 am
Commented on: 200509


Yup, we are going long today. This screams fun to me. Everything is and should be manageable. You should go into this workout ready to move for the whole 30-minutes with only a break here and there for the presses. It is a workout that should feel successful and productive. It should be at the core of your capacity, not at the edge of it. What matters here is the duration. We are working on endurance. That means that we want two things: to keep moving and to modulate our effort so that the last 10 minutes are as fast or faster than the first 10. That requires more than willpower. It requires patience and brains! If you have a heart rate monitor, today is the time to wear it. Pull it out and track your heart rate during the first 10 minutes. You should be in a comfortable zone 3. Now, if you maintain that pace, the last ten minutes will become a fight that you feel like you can win from beginning till the end (zone 5). Pick a dumbbell weight that allows you to leave in that zone. Something you should be able to press unbroken for 20+ reps with confidence. If you don't have access to such a weight, modify the number of reps to something that keeps you in that "keep-moving" zone that is on the long side of life, but that will not trigger early muscle fatigue. WIN IT!

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David Swicegood
May 17th, 2020 at 11:04 pm

9 rds plus lunges!

17 lb backpack lunges. Remember to ACTIVELY engage those abs!!

17 lb * 2 backpack shoulder presses. This was about the right weight! If using regular dumbbells try 20 or 25 lbs.

10 towel pulls

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Mike Andridge
May 9th, 2020 at 12:44 am
Commented on: 200509

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Bryan Rosen
May 9th, 2020 at 12:20 am
Commented on: 200509

Warm up for 200509:


EMOM 9 minutes:

Min. 1: 5 legs-only strokes + normal rowing

Min. 2: 1 Turkish get-up, per arm (light DB)

Min. 3: 10 air squats 


Dumbbell lunges

10 walking lunges

10 goblet lunges

2 sets of 10 dual dumbbell lunges, in the hang

(increase weight in the second set)

Dumbbell shoulder presses

5/side single-arm shoulder presses with a light DB

5 dual DB shoulder presses with light DBs

5 dual DB shoulder presses with intended workout weight


4 DB lunges

4 DB shoulder presses

100-m row



20 jumping lunges

20 strict handstand push-ups or push-ups

200-m run

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Chris Sinagoga
May 9th, 2020 at 12:13 am
Commented on: 200509

Champions Club Scaling Notes


Just a Workout


How am I going to get comfortable holding dumbbells on lunges? For real though, how hard to I want to make the row/run?


As is. Run instead of row if needed.


Lunge - squatting, unilateral loading, external load

Press - pushing, overhead, external load, open-chain/circuit (barbell would be closed circuit)

Row - locomotion (pretend), squatting, pulling, falling, midrange


Lunge reps will be unbroken, strict press reps will be broken up into maybe two sets as the workout goes on. 30 minutes means we figure it out as we go


If I wanted to shade more towards intensity I could take a 2-3 minute break between rounds, and if I wanted to shade more towards stamina I could drop the weight a bit and double the reps/row. The workout listed gives a really good middle ground and a lot of flexibility to make it fit your purpose


As is.

GENERAL FEAR LEVEL: 7, unless you're Dillon Sharp and catch a cramp on the run, then a 7.5

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Cor Oz
May 9th, 2020 at 7:20 pm

I seriously need to read your posts before tackling these wods!

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