남(m)/46/171cm/96kg/230131/
Complete as many rounds as possible in 30 minutes of:
20 dumbbell weighted lunges(32kg=>16.5kg)
20 dumbbell shoulder presses(32kg=>16.5kg)
200-meter row(1회당 1.5m,134회)
Use a pair of dumbbells totaling roughly one-third your body weight.
Post rounds completed to comments./
2라운드+ 로잉 48m(무게 줄임)/
화요일 저녁 첫번째와드

CFWUx1 5db press sub for dips
6r 25lb dbs

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

3 rounds + 14 lunges

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

7 rounds plus 26 reps
Used 35 lbs. dumbbells. No rower so did 20 SDHP with one dumbbell. 

10+8 reps

used 25# db, about 28% BW

F_142lb_38yrs old_20wks pregnant
7 rounds + 20
Used 20# DB’s (28ish% body weight) 

double dbs 9 kg
200 mt run

8 rounds + 20 l

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. 

184/41/69”

33M/90kg/183cm

Rx'd 33lbs Dumbell
Score: 9Rounds
Shoulder Press broken. HARD SETS OF 5 FINAL ROUNDS.
Lunges unbroken
ROW: 1:50PACE

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.

47m/5'10"/185

7 rounds rx (25#s)

AMRAP 25'
20 DB Lunges (2x12.5kg)
20 DB Push press (2x12.5kg)
200m Row 

Score: 6R + 40 + 81m

https://youtu.be/gav-3L2rZLk

M/33/205

Rx
30 lbs DB’s

8 rounds 8 reps

5/11/20

M/36/165

As rx’d but with barbell

8 rounds plus 20 walking lunges 

9+11

 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

M/34/6'/175#

Limited equipment, so:
30 AMRAP
20 dumbbell lunges (30-lb. each hand)
20 dumbbell shoulder presses
10 strict pull-ups with 25# KB

7+10 lunges

8 + 10
25 lb. DB
subbed 200 meter run

8 rounds. 30#DB

F/34/Body weight 134#
used 2 - 25# DBs 5 rounds plus 20 dB lunges, 20 dB shoulder press

34/F/150#/5'7

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

10 Rounds + 20x Press + 7x Lunges
2x20# DBs

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. 

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

8 rounds + 8/-/-

M/43/5'4"/149lbs
25lb dumbbells
9 rounds

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

35lb kb’s
(stationary lunges)

6+10 lunges 

6+52
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

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 

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

M/37/166
20 barbell weighted lunges #65
20 barbell shoulder presses #45
200-meter run

10 rounds

8 rounds + 10 reps
20 DB Step Forward Lunges
20 Push Presses
100m SPRINT  
w/25# DBs 
BW:138 

5 rd + 40 reps
45# single arm vest lunge (10 ea side)
45# single arm shoulder press (10 ea side)
BW: 164#

30' completed as:
1st five rounds
lunges w/ 45lb d/bell
press w/ 35lb barbell
20 x SDHP w/ 35lb barbell
then
2rnds
unweighted lunge
press a/a
20 x b/bell row
then from 27'
lunges to 30' mark

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.

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

33 / M / 5'9" / 137lbs

20 minutes
15lb dumbbells
SDHP x20 for row

4 rounds

10 rds
DB 16kg
Run
Excellent workout for staggering
Flow máximo 
Thank you.

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

20 DB lunges @10kg
20 DB press @ 10kg
20 DB SDHP @ 15kg

9+10

M/37

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 

10 per arm with 1.5 pood kettlebell, and 200 m run
5 rounds + ~150 m run

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 

35# DBs
6 Rounds + 4 Reps

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

M/32/175cm/92kg
15kg*2
8R+16

Male 50yo/180cm/76
Used 24Kg KB
Lunge alt.
10dx+10sx press one hand
Row
8 round 

AMRAP 30'
20 Dumbbell Weighted Lunges (30 lb)
20 Dumbbell Shoulder Press (30 lb)
200m Run
7 rouns + 40 Reps

Rx 25# dumbbells, body weight 144#
9 rounds even

Jackie
8# dumbbell lunges
12# dumbbell shoulder press
8 rounds + 15 lunges

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'. 

35/195/5’9/M

with 30lbs DB’s

10+40

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. 

9 Rds 
20# DBs (123# BW)
Subbed 20 SDHP 

10 rounds Rx 25lb dbs

2 hour mtb ride

8 rounds 
16 kg kb presses and 75 jumpropes instead 

6 rounds + lunges and presses
25 lb. DB’s

Wife - 7 rounds w/10lb. DB’s

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

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

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

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.

Gonna bring back the comments to CrossFit.com Lets get competitive

Female 5'6" 160lbs. 
25 lb db's 
Subbed row for 200 m incline run outside. 
6 rounds + 20 push press 

9 rounds + 11 lunges with 35-lb dumbbells
m/52/5'11"/200#

m/49/5'11/174

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.

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

SCALING:
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. 

SUBSTITUTIONS:
20 SDHP instead of row with one of the dumbbells. 

RESULTS:
4 rounds + lunges

30 min
45# barbell for each
45# lunges bar on back x20
45# shoulder press x20
45# sdhp x20

6 rds + 20 lunges

M/48/200#/5’11”
2x35# DBs

9rds + 9 lunges. 

M/30/6’0”/175-lbs

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. 

With 20# DBs
Subbed 20 SDHP for row
8 rounds + 16 SP
That sucked. Must be what I needed. 

30 min AMRAP: 11rds + 142m Row 

20 DB Lunge (22.5lbs)
20 DB Shoulder Press (22.5lbs)
200m Row 

9 rounds + 17 reps 
30 lb dumbbells 
M/42/5’8”/160

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

9 rounds (29:58) - 35lb Kettlebells

M/33/6'4"/217lbs

time for a BEER! WHEW!

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

M/49/95kg/193cm

gonna have a beer now ...

DB 20 @ 5 lbs
shoulder Press 20 @ 25 lbs
200 meter row 
 8+3  Tough one today!

9 rounds + 2 lunges
35# dumbbells
41 male 212lbs

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

46 6'1 200

5 rounds 29minutes
30lb dumbbells
subbed 20x12kg KB SDHP for row

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

Rx to the extent possible: subbed 8 calories elliptical = 200m rowing
25.5lbs dumbbells (I weigh 149)
9 rounds + 16 lunges

8 rounds + 10 lunges
30lb dumbbells
subbed 200m run for row
m/173lb body weight 

7 rounds Rx with 30lb dumbbells

9 rounds + 2 reps with empty BB (20kg)
sub 20 SDHP for 200m row

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 

9 rounds +20 lunges/20 presses/70m row
30lb dumbbells, 175lb bodyweight

7 rounds (35lb. dumbbells)

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!

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

Birthday WOD!  Shoulders are toast.
35lb DBs Rx’d
9 rounds + 11 lunges
45/M/190lb

M/85kg/180cm/26yo.

8 Rounds exact.
15kg DB Press & Lunges 
200m Run

F/60kg/162cm/17yo

6 Rounds and 19 Press.
7kg DB Press & Lunges
200m Run

7 rnds

No dumbbells or rower
35# plates for lunges
65# barbell for presses
20, 65# SDHP for row

Used a single 24kg kettlebell
30' AMRAP
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
43/1.78m/77kg

How long is the cook time?

M/45/6'2"/180#

Used 30# DB's the rest as rx'd 
7 rds + 20 lunges 

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...

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 

(12.5KG*2) :9R+5.
https://youtu.be/pBdaOU9BYG4

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. 

▶ INTENDED STIMULUS
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!

Warm up for 200509:
GENERAL WARM-UP

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 

SPECIFIC WARM-UP

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

Practice
4 DB lunges
4 DB shoulder presses
100-m row

AT HOME VERSION
AMRAP 30:
20 jumping lunges
20 strict handstand push-ups or push-ups
200-m run

Champions Club Scaling Notes

RANT
Just a Workout

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

NEW TO CROSSFIT SCALE
As is. Run instead of row if needed.

WHAT ABOUT THE MOVEMENTS
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

WHAT ABOUT THE REPS/TIME
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

LEARN TO COOK
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

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is.

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