CrossFit | 200703


Workout of the Day



3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-cal. row
30 push-ups
10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

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Florida Enacts Occupational Freedom and Opportunity Act


In a significant victory for CrossFit affiliates and trainers, on June 30, 2020, Florida Governor Ron DeSantis signed the Occupational Freedom and Opportunity Act (HB 1193), permitting CrossFit trainers across the state to provide nutrition guidance to their members and clients. Previously, Florida law only permitted dietitians and other select licensed professionals to provide nutrition recommendations to their clients. CrossFit, Inc. has been actively engaged with this specific issue on behalf of its Florida affiliates and trainers and commends the state legislature and governor for this much-needed action.

Read MoreFlorida Enacts Occupational Freedom and Opportunity Act

Comments on 200703


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Kury Akin
November 13th, 2020 at 4:08 pm
Commented on: 200703

37:37. Scaled to 35kg for R1&2, 25kg R3, 20 thrusters, 20 sdlhp, 20 bj @ 20", 20 pp, 20 cal row (took about 2 mins each round), 20 push ups, 60kg squats. 

Prev. Approx 50 mins 19.08.13. Subbed 10k ea. db thrusters. Rest as rx'd.

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Cy Azizi
August 22nd, 2020 at 11:47 pm
Commented on: 200703


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Matt Dwerlkotte
August 11th, 2020 at 3:40 pm
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

Who can I speak with at CrossFit to begin this discussion for the state of Missouri?

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Jeff Chalfant
July 24th, 2020 at 10:20 pm
Commented on: 200703

44:44 rxd. Broke everything into 10s except the rowing and pushups broken into 4-5 sets. Squats in 2 sets of 5 the first 2 rounds. Started round 2 at 13:00, round 3 at 29:00

(180lb squat.)


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Dan Kremer
July 24th, 2020 at 8:29 pm
Commented on: 200703

30 Back Squats 75#


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Joseph Kopp
July 16th, 2020 at 10:18 pm
Commented on: 200703



squats at 185#


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Christian Simpson
July 14th, 2020 at 9:30 pm
Commented on: 200703

Sc to 65#/ time do full Rx


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Ralph Keeley
July 12th, 2020 at 9:59 pm
Commented on: 200703

Only time for two rounds; approx. 26:00

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Morgan Greene
July 11th, 2020 at 4:54 pm
Commented on: 200703

45:20 in the heat/humidity - brutal

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Benjamin Schill
July 10th, 2020 at 8:06 pm
Commented on: 200703



wow... that was very very hard today.

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Nicole Benavides
July 10th, 2020 at 1:38 am
Commented on: At-Home Workout

Did this as partner WOD, was a great workout! Time of 29 minutes

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Steven Ashton
July 9th, 2020 at 12:29 am
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

It's the registered dietitians that have contributed to the obesity and metabolic syndrome epidemic in the USA. They are taught and continue to perpetuate the archaic and misguided government guidelines. They had their chance and they blew it. Thank you CrossFit and Governor DeSantis for having the good judgement and allowing common sense to prevail. Florida is in better hands now.

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Scott Ottenberg
July 6th, 2020 at 2:54 pm
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

Licensing is no guarantee of competence. In fact licensing is designed to create a barrier to entry in many professions. By limiting the number of individuals practicing a profession, those with licenses are able to raise their prices. The law of supply and demand still applies. CF affiliates offering nutrition advice can now offer a one stop shop for both fitness and nutrition. Affiliates offering bad advice will be disciplined by unhappy customers who will take their business elsewhere and not offer positive endorsements. Governor DeSantis has struck a blow for freedom! CF owes him a debt of gratitude!

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Przemyslaw Kaczorowski
July 6th, 2020 at 9:26 am
Commented on: 200703

39.40 , SC 20kg

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Dave Torres
July 6th, 2020 at 2:47 am
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

CrossFit trainers (without degrees or accredited training to offer nutritional advice). Is an encroachment on LICENSED DIETITIANS who have dedicated a significant amount of time to the practice by obtaining degrees and supervised internships. I hope the CrossFit, Inc. community hires actual Registered Dietitians to set standards and enforce safe practices.

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Dave Torres
July 6th, 2020 at 3:23 am

Ironic that CrossFit requires an “affiliate” membership with level 1 certification to use CrossFit name and logos. But is going to allow unlicensed trainers give out nutrition advice in Florida.

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Steven Ashton
July 9th, 2020 at 12:29 am

It's the registered dietitians that have contributed to the obesity and metabolic syndrome epidemic in the USA. They are taught and continue to perpetuate the archaic and misguided government guidelines. They had their chance and they blew it. Thank you CrossFit and Governor DeSantis for having the good judgement and allowing common sense to prevail. Florida will is in better and healthier hands now.

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Rick McGuffey
October 5th, 2020 at 5:30 pm

Hi Dave... I don't see where anyone engaged you in constructive dialogue so thought I'd try.

This doesn't have to be confrontational as educated and certified dieticians still have an important role in healthcare. What this does allow, however, is for knowledgeable people to teach basic concepts of nutrition and provide basic constructive nutritional plans for most people.

When I started CrossFit in 2017 I was 190 pounds (I'm only 5'7". I had lost 10 pounds just through exercise but hit a wall I couldn't get past.

I bought into a nutritional program through my CrossFit box and in 12 weeks was done to 169lbs... During this time I continually got stronger as well... It aligned by meal times to work out times, taught portion control, balanced the macros I was consuming, etc.

Here in 2020... I'm 46. average 171-173 week over week, have relatively low body fat (yes, I have abs!) and have plenty of energy to do the active things I love doing.

Here's the rub... I didn't have complicated underlying health conditions... I just needed help understanding what I was eating compared to what I need to eat and that didn't involve eating less!

When we coach athlete who have complicated underlying health conditions, we work WITH their doctors and dieticians to be PART of the healing process.

A good coach understand the value of working together... and do good doctors and dieticians.

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MaKenan Sciandra
July 6th, 2020 at 2:23 am
Commented on: 200703



3 rounds for time of:

30 wall-ball shots - 9ft 20#

30 sumo deadlift high pulls 55#

30 box jumps - weight bench

30 bench presses 55#


30 push-ups

10 body-weight back squats 195#

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Brett Eckles
July 5th, 2020 at 9:31 pm
Commented on: 200703


48:26 Rx+

30lb wallball and 205lb for back squat

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Julien Brosseau-Pare
July 5th, 2020 at 8:32 pm
Commented on: 200703



as Rx’d+ (squats @185)

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Patrick Gembala
July 4th, 2020 at 7:45 pm
Commented on: 200703

35male 220 Zeus in 39:05

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Coastie Nick
July 4th, 2020 at 7:13 pm
Commented on: 200703

RIP Specialist Hickman

Subbed 400m run for row and had to switch weights between sets. Squats at 175#.

43:31. Last time was 48:40.

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Brendan Mullan
July 4th, 2020 at 6:26 pm
Commented on: 200703


SDHP @ 24kg

Push press @ 20kg

Back squat @ 70kg

37.33 min 👍😅

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Courtney Guthrie
July 4th, 2020 at 4:15 pm
Commented on: 200703

45:38 s

SDHP & push press 35#

pushups to 30” box

52% BW (75#)


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Tony Fitzgerald
July 4th, 2020 at 3:36 pm
Commented on: 200703



SDHPs & Push Presses - 45lbs

Back Squats - 50% body weight

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Brad Kurtz
July 4th, 2020 at 3:32 pm
Commented on: 200703



30 WB 20#

30 SDHP 75#

30 box jumps 24”

30 PP 75#

30 cal row

30 pushups

10 back squats 225#



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Myles Lance
July 4th, 2020 at 2:41 pm
Commented on: 200703


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Maximiliano Arias
July 4th, 2020 at 12:30 pm
Commented on: 200703

Buenos días, lo escale para mi, 20 rep de todo

Wall ball de 12 kg (es la que tengo)

SDHP y Press 25 kg

BOX 60 cm

Body-weight back squat 45 kg (sin rack)

30 min. Las 3 rondas

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Viktor Wachtler
July 4th, 2020 at 11:23 am
Commented on: 200703

First I did DB, result there

Scaled to 2;rounds & subbed as follows:

30 thrusters with a 20kg kettlebell

30 SDHPs with a 12 & 20 kg kettlebell switching hands at 15 reps

30 box jumps

30 push presses with a 12 & 20 kg kettlebell switching hands at 15 reps

200 single-unders

30 push-ups

10 double 24kg kettlebell front squats



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Jimmy Martine
July 4th, 2020 at 3:51 am
Commented on: 200703

Did my first Zeus in 35:52 the only change I made was the biggest ball I have is 16lbs.

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Peter Bagwell
July 4th, 2020 at 2:33 am
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

Great news! Looking forward to seeing the community free to benefit from more discussions about what good nutrition looks like.

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Blas Raventos
July 4th, 2020 at 2:05 am
Commented on: 200703

con poca batería hoy, lo modifiqué a 30-20-10 en vez de 3 round de 30 x ejercicio


Usé SDHP 24kg para los SDHP, DHP con 16kg por el remo, back squat 60kg, y push press con barra vacía de 20kg.

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Tony Martin
July 4th, 2020 at 1:40 am
Commented on: 200703


First WoD after a 4 month break so I scaled this one big time.

3 RFT (15 Wall Balls @ 20#, 15 SDHP @ 75#, 15 Box Jumps @ 20", 15 Push Presses @ 75#, Row 15 Calories, 15 Incline Push-ups, 5 Back Squats @ 135#)


"It never gets easier; you just get faster." Greg LeMond

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Steven Odom
July 4th, 2020 at 1:15 am
Commented on: 200703


= 32:24

Took way too many rest breaks between movements.

Edit: BW back squats at @175-lbs

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Dave Torres
July 3rd, 2020 at 10:56 pm
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

This is incredibly dangerous and such a slap in the face to licensed and certified dietetic and nutrition professionals. These people often have masters degrees and along with 1200+ hours of hands on clinical experience. Shame on this governor and on anyone who gives reckless nutrition advice based on opinion. I’m sure CrossFit trainers all move with the highest integrity and won’t con vulnerable people who need nutrition advice from LICENSED PROFESSIONAL DIETITIANS.

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July 3rd, 2020 at 10:45 pm
Commented on: 200703

3 rounds for time of:

30 wall-ball shots (22# cement ball)

30 sumo deadlift high pulls (76# KB)

30 box jumps

15 push presses (50# dumbbells)

30 (burpees)

30 push-ups

10 squats with two 60# dbs

37:20 (so... much... sweat..)

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Matt von L
July 3rd, 2020 at 10:36 pm
Commented on: 200703


man oh man, did I pick the wrong week to get back into CrossFit after three years off. Used to do this religiously and I am R U S T Y!

Scaled: 2 RFT

15 WBS 20#

15 SDHP 75#

15 Box Jumps 20”

15 PP 75#

15 KBS swing 2 pood

15 Push-ups

5 BS 205#


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Marcel Ferreira Martins
July 3rd, 2020 at 10:28 pm
Commented on: 200703


Wall-ball shot 25lbs

SDHP 30kg

Box jump

Push press 30kg

Kt swing 24kg

Push up

Back squat 110kg

Time 1h01min

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Tripp Starling
July 3rd, 2020 at 10:25 pm
Commented on: 200703

In Honor of David Hickman



30 wallball 14# 10’

30 SDHP 55#

30 box jump 20”

30 push press 55#

30 cal row

30 push ups

10 back squat at 135# (142# bodyweight)



30 8# wallball 9’

30 SDHP 35#

5 box jump 16” 25 step up

30 push press 35#

20 cal row

15 knee push ups

10 back squat 45#


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Chris Meldrum
July 3rd, 2020 at 10:10 pm
Commented on: 200703

As rx’d, 35:39; 185# for back squats.

Just didn’t have it today.  4 minutes slower than last time, just as hard.  Went out very deliberately, not trying to get ahead of myself.  Broke everything int sets of 10 (except rowing).  But just felt really beat down.  Probably a holdover from #weightvestmonth.  Still, feels good to check off a WOD like this.


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Charles McCants
July 3rd, 2020 at 9:56 pm
Commented on: 200703

41:41. Subbed in 30-cal Bike for 30-cal Row.

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Alex Pham
July 3rd, 2020 at 9:49 pm
Commented on: 200703


20# db (ea side) thrusters

45# db swing (30x)

20 in box jumps

25# (ea side) push press

45# db swing (30x)

30 pushups

5 pistols (ea side)

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Jeffrey Howard
July 3rd, 2020 at 9:03 pm
Commented on: 200703


36:50 - Rx

165lb Back Squats

For David

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Brian Pandji
July 3rd, 2020 at 8:41 pm
Commented on: At-Home Workout

This is a great idea! Definitely would love to see more of these.

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Charlie Pokorny
July 3rd, 2020 at 7:35 pm
Commented on: 200703

38:47 Rx'd (200-lb back squats)

with gratitude


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david Christine
July 3rd, 2020 at 7:03 pm
Commented on: 200703

1 rd 19:23

10 wall balls 10lb ball 10' target

30 dealift high pulls

30 trx jumpa

30 push press 45lbs

30 cal echo bike (3 min)

30 push-ups

10 body squats

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Mike Andridge
July 3rd, 2020 at 6:57 pm
Commented on: 200703

RIP Zeus

Modified to

3 rnds

With 20# vest

30 sqts

30 sdhp 53# kb

30 lunges

30 push press 53# kb

30 kbs 53#

30 push ups

10 goblet sqts 53#kb



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Matt Jones
July 3rd, 2020 at 6:48 pm
Commented on: 200703

33:44 rx


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Nicole Deaver
July 3rd, 2020 at 6:33 pm
Commented on: 200703


3 Rds

30 wall-ball shots (10#)

30 SDHP (45#)

30 box jumps 16"

30 push presses (45#)

30 SDHP (45#)

30 push-ups

10 body-weight back squats (120#)


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Michael Arko
July 3rd, 2020 at 6:10 pm
Commented on: 200703

Back at Don Shula's (very comprehensive) Athletic Club today. Subbed / scaled with

30 Wallballs - 16lbs

30 SDHPs - 24kg kettlebell

30 Box Jumps - 20"

30 Push presses - 2 x 25lbs dumbbells

30 Burpees*

30 Push ups

10 Squats - 2 x 50lbs dumbbells


Rd.1 = solid

Rd.2 = sputtering

Rd.3 = meltdown

*Rowing machines are on the lower level, over 50m from the Wall and weights. I didn't feel the need to add that excursion.

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Edgar Reyes
July 3rd, 2020 at 4:28 pm
Commented on: 200703

30 mins (modified wall ball for thrusters) Rowing for running

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Troy Bruun
July 3rd, 2020 at 3:46 pm
Commented on: 200703


Scaled to

Med ball thrusters (20lbs)

SDHP (53lb KB)

20” Box

Push Press (53lb KB)

BSQT (155lb) 170lb bw

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Jane Brockhausen
July 3rd, 2020 at 3:27 pm
Commented on: At-Home Workout

3 rounds done plus a 3mile walk

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Steve Day
July 3rd, 2020 at 3:20 pm
Commented on: 200703



175lb squats

Tough one. After 1 round I felt like I was finished...rounds 2 & 3 were a mental grind. The worst was round #3 SDLHP.

R1 ~ 10 :00

R2 ~ 14:00

R3 ~ 14:29

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Tyler Harris
July 3rd, 2020 at 3:13 pm
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

This is awesome ! So glad to be able to see this positive change in legislation.

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Dave Torres
July 3rd, 2020 at 11:04 pm

This is far from awesome. Can you imagine the uproar if planet fitness claimed they were a CrossFit gym? That is a terrible example but this is like someone with no relevant expertise giving someone life or death medical advice. There are people with underlying illnesses that maybe can’t handle the “recommended” diets an untrained person can give. How will this protect them? Lawsuits written all over this.

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Brian Mulvaney
July 3rd, 2020 at 11:57 pm

AWESOME, indeed. This is a big win for freedom to practice for professional CrossFit trainers in Florida and sets an example for anywhere that discussion of diet is restricted by licensure. Congratulations to Brett Ewer at CFHQ for leading the effort and thanks to Monique Ames, TJ Cooper, Danny Cajella, Heather Del Castillo and many others in Florida for their invaluable engagement.

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Joe Conradi
July 3rd, 2020 at 2:57 pm
Commented on: 200703

Subbed to 3 rounds of:

30 thrusters 2x10#db

30 sdhp 2x30#db

40 bench step ups

30 pushpress 2x30#db

40 plank to db row 2x20#db

30 push-ups

20 squats 2x45#db (53%bw)


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Kyungtaek Kang
July 3rd, 2020 at 2:56 pm
Commented on: 200703

☆RIP David E. Hickman

☆48:35 (24" box, BW: 207-lbs = 94kg, cleaned from the ground)


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Randy Crooker
July 3rd, 2020 at 2:35 pm
Commented on: 200703


3 rounds

30 wall balls 10lb ball 10’ target

30 SDHP rx

30 box jumps rx

30 push press rx

30 dumbbell swings 55lbs

30 push-ups rx

10 front squats 140lbs (80% body-weight)


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Russell Albrycht
July 3rd, 2020 at 1:48 pm
Commented on: 200703

31:34, 20 reps with 10 squats, 35# bar for thrusters, 55# SDHP and PP, 20" box and 135# squats

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David Williams
July 3rd, 2020 at 1:32 pm
Commented on: 200703


Sub 30 deadlifts at 75lb for row

rest as rxed



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Charles Meyers
July 3rd, 2020 at 1:20 pm
Commented on: 200703


3 rounds for time of:

30 wall-ball shots 16 lbs

30 sumo deadlift high pulls 65 lbs

30 box jumps 16 in

30 push presses 65 lbs

30-cal. row RX

30 push-ups RX

10 body-weight back 165 lbs

1 hr 16 min.

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John Clarke
July 3rd, 2020 at 12:48 pm
Commented on: 200703

3 rounds:

30 wall balls, 8 foot target

30 SDHP, 20 lb DB

30 box jumps

30 shoulder presses, 30 lb DB

30 hollow rock

30 pushups

10 front squats, 95 lbs


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Shaun Stapleton
July 3rd, 2020 at 12:33 pm
Commented on: 200703


Rx 40:59

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Reza Dehghanzadehsuraki
July 3rd, 2020 at 10:00 am
Commented on: 200703


Coaching notes:

Finally, after 71 days (since 200422), a triplet modality WOD has been released. This WOD is combined of 7 skills of throwing, lifting, jumping, pressing, rowing, pushing and squating motion patterns. Amazing WOD!

Modality: This hero WOD is a triplet modality that includes 3 high reps moderate weightlifting, 3 high reps low skill gymnastics and 1 high distance rowing. 

Purpose: The training purpose is to improving the stamina and increase the fatigue capacity. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired.

The reason for choosing reps: These high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes. Furthermore these 7 movements selected to challenge the 7 different motion patterns and also full body muscles.

Time to perform: This high duration WOD takes about ≈ 32 min.

Physiology (GPP): Stamina and cardiorespiratory play the major role in this WOD. Furthermore, Strength, flexibility, and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this WOD.


Wall-ball shots: Latissimus dorsi, Pectoralis major (sternum head), Anterior deltoid, Hamstring.

SDHP: Rhomboid, levator scapulae, Anterior & posterior deltoid, Biceps, Brachio radialis, Hamstring, Gastrocnemius.

Box jump: Gluteus maximus, Quadriceps, Gastrocnemius.

Push press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps .

Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus.

Push-up: Pectoralis major (sternum head), Triceps.

Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus.


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 4 min

Specific warm-up ≈ 11 min

WOD: = 32 min

Cool-down: ≈ 10 min

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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John Clarke
July 3rd, 2020 at 11:15 am

I believe today would be a septuplet. Was 200622 not a triplet?

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Reza Dehghanzadehsuraki
July 3rd, 2020 at 12:56 pm


The 200622 was a "single modality" WOD that used three high skill weightlifting movements.

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Byron Smith
July 3rd, 2020 at 8:59 pm

Hey, I like your analysises, (<<not sure if that's a word.) What name do I search on Instagram to find you?

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QiHui Xing
July 3rd, 2020 at 9:29 am
Commented on: 200703



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Steven Thunander
July 3rd, 2020 at 4:03 am
Commented on: 200703

Globo Scale: For the barbell movements sub 25/15lb dumbbells. If you do not have a wallball, sub thrusters with your dumbbells, or a 20/15lb dumbbell. For the bodyweight back squats, sub either alternating pistols, or 2/1 walking lunges with your dumbbells. For box jumps sub tuck jumps.

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Bill Bowden
July 3rd, 2020 at 3:35 am
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

What is it those affiliate fees go towards again? Good job, CF.

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Adam Redfield
July 3rd, 2020 at 2:45 am
Commented on: 200703

30:37 at 165 BW

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Grace Patenaude
July 3rd, 2020 at 2:06 am
Commented on: Beef Kebobs With Spicy Almond Sauce


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Chris Sinagoga
July 3rd, 2020 at 12:34 am
Commented on: 200703

Champions Club Scaling Notes


This is one where it helps to decide if you want to do this one as a training tool, or if this is going to be a test to honor the hero. Because if it's a testing tool, equipment and setup is going to be challenging. Don't feel bad if you need to simplify.


Okay then...

Wallball - squatting, jumping, push-up shapes, core-to-extremity

SDHP - jumping, core-to-extremity, external load

Box jump - jumping, accuracy, extra range of motion

Push press - jumping, pushing, overhead, external load

Row - locomotion, monostructural, deadlift shapes, push-up shapes, falling, skill

Push-up - pushing, midrange

Back squat - squatting, not too much upright torso demand, external load


Either Mr. Zeus didn't think Fight Gone Bad was enough and wanted to add some extra on it, or we are looking for more stamina and less intensity. Typically something with this many exercises is going to be a chipper; AMRAPs tend to be 2 movements when looking for a higher intensity and 3 movements when intensity is expected to drop. Read what you want to out of a 3-round-7-exercise workout.


Set a 1:30 timer for each station and go through the reps at 1/2 speed.


Pick 3 of the movements and do 5 rounds for time.


Each individual round for time, rest as needed between.


I got mixed up on my workouts, I'll hit this one in some form tomorrow.

GENERAL FEAR LEVEL: 7 to be safe, but might be an 8.

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Mike Andridge
July 3rd, 2020 at 12:16 am
Commented on: 200703

Hey Suspects....

How many kbs for 30 cal row?

I've got a 53#kb.

I think I've got some good subs for the other stuff.



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Chris Sinagoga
July 3rd, 2020 at 12:25 am

I don't have a rower, but when I sub kb swings or sdhp for calories we usually go 1:1 with a little heavier weight than usual. Do you think 30 kb swings would work for you

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Colleen Glisson
July 3rd, 2020 at 12:45 am

What about reverse burpees as a sub for rower?

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John Lay
July 2nd, 2020 at 10:58 pm
Commented on: Florida Enacts Occupational Freedom and Opportunity Act

Wow! This is so awesome! Just this coming from HQ and keeping us up in it is the type of change that is so helpful!!

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