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Monday

220404

Workout of the Day

68

5 rounds for time of:

20 pull-ups
400-m run

Post time to comments.


Scaling:
Reduce the pull-ups to complete the reps in 1-2 sets when fresh.

Intermediate Option:
5 rounds for time of:
15 pull-ups
400-m run

Beginner Option:
3 rounds for time of:
15 jumping pull-ups
400-m run

Comments on 220404

79 Comments

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Doug Brubacher
October 17th, 2024 at 3:03 am
Commented on: 220404

CFWUx2

18:42

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Sebastian Wieczorek
August 13th, 2022 at 11:29 am
Commented on: 220404

two days rest


wu/ bike, slihps

skill/ slam ball drills


wod/ 5 rnds

5 strict bar pull ups

5 strict bar chin ups

400m treadmill

16:35


post/ crosser, bike

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Clint Michael
July 26th, 2022 at 2:35 am
Commented on: 220404

21:56 - Rx’d

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Adam Pequignot
May 20th, 2022 at 6:04 pm
Commented on: 220404

M/42/140lbs


14:23 RX

*pull-ups were 5 strict + 15 kipping each round

*third WOD of the day after doing 220208 and 220413

(edited)
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Morgan Greene
April 29th, 2022 at 8:14 pm
Commented on: 220404

16:45

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Jeff Chalfant
April 25th, 2022 at 6:00 pm
Commented on: 220404

18:24 as rx’d but with single, strict pull-ups, no negative. (Chin over bar and drop) Fasted, no warmup...slight asthma round 2 onward...couldn’t take a full breath. Singles to try to mitigate recent post-pullup medial epicondyle tenderness.


184#/43%/176cm.

(edited)
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Chris Eickelmann
April 20th, 2022 at 8:45 pm
Commented on: 220404

M/38/72.5"/162


Intermediate


15:31

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Blas Raventos
April 18th, 2022 at 10:55 pm
Commented on: 220404

As rx'd


15:55


Met "dry" pukie. No vomit due to an empty stomach.


M/ 37y/ 174cm/ 75kg/ Argentina

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Priscila Ferreira
April 16th, 2022 at 5:55 pm
Commented on: Course Photos | March 28-April 3, 2022

L2 foi TOP na Hangar 193!

Gratidão Victor, Jobst e Nathi por tanto conhecimento!

🇧🇷

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Stephen Brown
April 13th, 2022 at 11:25 am
Commented on: 220404

Beginner option:

15:40

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Jeffrey Howard
April 13th, 2022 at 12:45 am
Commented on: 220404

M/26/5'8"/160lb

CrossFit AFK


17:31 - Rx (Unbroken pull-ups, ran the 400s at an easy pace, on road. Easy pace for the run was a speed that felt like if I had to stop at any point during the run to do the 20 pull-ups I could.)

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QiHui Xing
April 12th, 2022 at 2:24 pm
Commented on: 220404
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Manchild Manchild
April 11th, 2022 at 5:39 pm
Commented on: 220404

intermediate


~17 minutes (watch cleared near end)

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Kristen McDonald
April 10th, 2022 at 11:56 am
Commented on: Course Photos | March 28-April 3, 2022

Could not have asked for a better course. The information was clear and understandable. Coaches, Mike-Paul-Adam-Saori- were friendly from the start and encouraging throughout. Domo arigatogozaimasu!!

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Jon Friedland
April 9th, 2022 at 5:27 pm
Commented on: 220404

17.13 Jumping PUs


JonMT

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Damian Truchel
April 9th, 2022 at 1:40 pm
Commented on: 220404

11:59 RX

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Ralph Keeley
April 9th, 2022 at 4:40 am
Commented on: 220404

M/36/6'/172#


15:22 Rx


Deo gratias

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Chris Meldrum
April 8th, 2022 at 9:53 pm
Commented on: 220404

As rx’d, 14:34.


Unbroken pull-ups and felt pretty light on the runs.  Had to switch off butterfly kip at the ends of rounds 4 and 5, and runs were mentally tough in the middle – but very pleased with this. 


49m/5'10"/180

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Matt Gerrelts
April 8th, 2022 at 9:52 pm
Commented on: 220404

14:55 with 20lb weight vest

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Nate Gordon
April 8th, 2022 at 8:21 pm
Commented on: 220404

16:33 runs on treadmill

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Benjamin Schill
April 8th, 2022 at 5:44 pm
Commented on: 220404

M/44/6’3”/215


16:02. Jogged pretty steady recovering with a back problem. Fun times though!

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Aaron Brumit
April 7th, 2022 at 6:37 pm
Commented on: 220404

Intermediate

16:40.

Broke all rounds into sets of 10+5 butterly pull-ups.

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Dan Kremer
April 7th, 2022 at 5:04 pm
Commented on: 220404

Intermediate

Treadmill

18 minutes

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Reymond Kiddoo
April 7th, 2022 at 3:26 pm
Commented on: 220404

28:13 RX

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Giancarlo Da Costa
April 7th, 2022 at 12:20 pm
Commented on: Course Photos | March 28-April 3, 2022

much appreciative to the staff. Awesome team. Level 2 São Paulo Brazil!! Group 1!!

cheers.

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David Swicegood
April 6th, 2022 at 10:53 pm
Commented on: 220404

20:02


15 ring PU from 45 deg

0.25 mi run

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Tripp Starling
April 6th, 2022 at 2:44 am
Commented on: 220404

5 RFT

5 barbell row 95#

20 cals assault bike

11:26

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Shawn Mcdonald
April 5th, 2022 at 11:47 pm
Commented on: 220404

5 rounds

Alternating 15 pulls/15 box jumps 20”

400 meter run

21:17

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Kevin Miller
April 5th, 2022 at 10:32 pm
Commented on: 220404

M/48/180/5’7”

Beginner option 11:32

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Ken Dominique
April 5th, 2022 at 7:22 pm
Commented on: 220404

14:48 rx

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Luis Oliveira
April 5th, 2022 at 5:48 pm
Commented on: 220404

Intermediate Option

16:14

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Dave DeCoste
April 5th, 2022 at 4:53 pm
Commented on: 220404

14:44 Rx

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Az Native
April 5th, 2022 at 4:43 pm
Commented on: 220404

15:57, cut pull-ups down to 15 per round.

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Antonio Alves
April 5th, 2022 at 10:46 am
Commented on: 220404

Modified:

--

5 rounds for time of:

20 inverted rows

40 DB SDLHP with 2x 7,5 kg DB

TIME: 17' 33''

--

Peace.

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Oleh Ilchuk
April 5th, 2022 at 8:54 am
Commented on: 220404

25:13

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Sandeep Gadde
April 5th, 2022 at 6:07 am
Commented on: 220404

20:12..

trying to slowly get back.. bad nutrition n sleep :(

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Gabriel Bruno
April 5th, 2022 at 3:48 am
Commented on: 220404

17:24

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Mike Munsee
April 5th, 2022 at 12:12 am
Commented on: 220404

M 51/195/6’

16:45 as rxd.

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Lincoln Kerger
April 5th, 2022 at 12:04 am
Commented on: 220404

Intermediate Scale: 14:28


Runs were slow, slow, slow today - still feeling it a little from Karen.

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Tyler Crissinger
April 4th, 2022 at 11:30 pm
Commented on: 220404

15:51 RX

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Colin Buckley
April 4th, 2022 at 11:00 pm
Commented on: 220404

15:10 Rx


First ripped hands of the year.

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Christopher Voght
April 4th, 2022 at 10:38 pm
Commented on: 220404

Intermediate Option:

5 rounds for time of:

15 pull-ups

400-m run

15:45

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Troy Bruun
April 4th, 2022 at 9:49 pm
Commented on: 220404

16:44Rx


GWU: Every 2min x 5

50 SU’s

50m Run ^ pace ea.

remainder of 2min stretch

2rds

10 PVC Passthrough

10 Hanging Scap Pulls


SPWU: Pull-up Progressions

build up to wod


Cool Down: Shoulder Stretch

Calf Stretch

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Travis Schwartz
April 4th, 2022 at 9:38 pm
Commented on: 220404

20:06 intermediate scale

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Tassio De Souza
April 4th, 2022 at 9:32 pm
Commented on: 220404

27 min. RX

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Christian Simpson
April 4th, 2022 at 9:14 pm
Commented on: 220404

SC 15 ring PU...23:02

(edited)
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YooSik Kim
April 4th, 2022 at 8:52 pm
Commented on: 220404

For time

5 Rounds for time of:

10 strict pull-ups

10 strict ring-dips

10 alternating one-leg squats

-07:45

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Farid Yarbuh
April 4th, 2022 at 8:50 pm
Commented on: 220404

13:10 rx

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Fabian Delaflor
April 4th, 2022 at 8:37 pm
Commented on: 220404

Scaled to finish in the 15’ cap

5 rounds of

10 Kipping pull-ups

200 m run

13:35


then


6 sets of 7 reverse ring rows

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Coastie Nick
April 4th, 2022 at 8:36 pm
Commented on: 220404

Rx’d: 12:55


M/38y/171#/68”

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Steve Day
April 4th, 2022 at 8:29 pm
Commented on: 220404

Well Jim - I tried to reply to your comment and nothing showed up. So that is a yes.

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Jim Rix
April 4th, 2022 at 7:43 pm
Commented on: 220404

Anyone else having problems with the “Reply” function in the Comments section?

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Samantha Rotan
April 4th, 2022 at 7:38 pm
Commented on: Course Photos | March 28-April 3, 2022

LBK Fit thanks for a GREAT time!!!

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Jim Rix
April 4th, 2022 at 7:38 pm
Commented on: 220404

Scaled 15 pull-ups/round

19:32


59/5’8”/157

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Justin Nebel
April 4th, 2022 at 7:22 pm
Commented on: 220404

Rx 15:58


Sets 1 + 2 unbroken. Sets 3,4,5 were broken.

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Bill Keelan
April 4th, 2022 at 4:53 pm
Commented on: 220404

Rx 20:23

My hands took a beating on a smaller bar than what I am used to.

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Spencer Hendel
April 4th, 2022 at 4:31 pm
Commented on: 220404

M/33/6'2"/210#


14:55 Rx'd

Round 1: Gymnastics kipping pull-ups

Round 2: Butterfly pull-ups

Round 3: Gymnastics kipping pull-ups

Round 4: Butterfly pull-ups

Round 5: Gymnastics kipping pull-ups

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Brian W
April 4th, 2022 at 4:30 pm
Commented on: 220404

17:20 Rx

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Steve Day
April 4th, 2022 at 3:57 pm
Commented on: 220404

16:02

pull-ups were slow. I can’t really do those very fast.

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Matt Cairns
April 4th, 2022 at 3:29 pm
Commented on: 220404

25:16

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Aarón Matos
April 4th, 2022 at 3:18 pm
Commented on: 220404

17:12 RX

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Aline Peres
April 4th, 2022 at 3:01 pm
Commented on: Course Photos | March 28-April 3, 2022

Definitivamente L2 superou minhas expectativas !!! Eu amei !!! 😍😍😍🇧🇷🇧🇷🇧🇷

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Jonathan Elmore
April 4th, 2022 at 1:22 pm
Commented on: 220404

Got the Wordle and workout done under 16! 14:24 Rx

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Charles Meyers
April 4th, 2022 at 12:51 pm
Commented on: 220404

Beginner Option:

3 rounds for time of:

15 jumping pull-ups

400-m run :9:58

(edited)
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Randy Crooker
April 4th, 2022 at 12:39 pm
Commented on: 220404

Rx 15:26

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Adam Wodnicki
April 4th, 2022 at 11:19 am
Commented on: Workout Tips

Time cap: 15

20 pull ups

500 m Rower concept


4 rds + 20 pu


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John Clarke
April 4th, 2022 at 10:19 am
Commented on: 220404

Untimed. Based on time elapsed between Out and In Front Door, somewhere between 14-17 minutes.

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James Gentile
April 4th, 2022 at 10:18 am
Commented on: 220404

As rxd, treadmill for runs at 1.0 incline.


16:something.


Went into a cool down after the last run and forgot about the clock! Completed post Karen.

(edited)
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Sam Meixell
April 4th, 2022 at 10:12 am
Commented on: 220404

14:37 - 5 ROunds of

10 Pull-ups

200 m run

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Erin Racca
April 4th, 2022 at 10:01 am
Commented on: Course Photos | March 28-April 3, 2022

Absolutely knowledgeable, friendly, and fun trainers were the key to a successful weekend learning at the L1 in Boston! Grateful to be able to tap into their experiences!! 🤩

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Robin Shear
April 4th, 2022 at 8:48 am
Commented on: Course Photos | March 28-April 3, 2022

Thoroughly enjoyed my L1 at 360 Vida in Johannesburg.

Course was excellently run with professional seminar trainers.

Learnt a lot while having fun.

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Amedeo Alessio Cerea
April 4th, 2022 at 7:46 am
Commented on: 220404

17:35 Rx

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Marcio Prandato
April 4th, 2022 at 7:15 am
Commented on: Course Photos | March 28-April 3, 2022

Nivel 2 Braziiiiiiiiilllll 💘❤️‍🔥

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Laraleigh Ruzicka
April 4th, 2022 at 2:47 am
Commented on: Course Photos | March 28-April 3, 2022

Completing the L1 Course at such an exceptional facility with such meticulous and well-versed leaders in CrossFit methodology is an honor. Proud to see such a high standard held for our industry and our country #proudlysouthafrican

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Thomaz Sanchez
April 4th, 2022 at 2:41 am
Commented on: Course Photos | March 28-April 3, 2022

Level 2 top ... Super recomendo

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Marcio Oliveira
April 4th, 2022 at 2:16 am
Commented on: Course Photos | March 28-April 3, 2022

O Level 2 superou todas as minhas expectativas foi um final de semana de muito aprendizado e com novas ferramentas para ministrar aulas. Foi simplesmente MARAVILHOSO! Parabéns a todos.

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Chris Sinagoga
April 4th, 2022 at 12:59 am
Commented on: 220404

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium and light. Using endurance/cardio to challenge our gymnastics stamina/skill. Also intensity is an emphasis, the order listed means you have one of the pull-up sets unfatigued and the last run will more than likely be a sprint.


ASSUMED

Pull-ups contribute to the conditioning/endurance effect of the workout


MAIN DECISION

Go for best time or emphasize one of the two movements?


TECHNIQUE SCALE

As is, cut ROM on pull-ups to keep kipping rhythm


CONSISTENCY SCALE

2 rounds of:

50 pull-ups

1,000m run


INTENSITY SCALE

As is, sprint the run. Rest as needed between rounds. Maybe sub 12 burpees for pull-ups and practice strict pull-ups in the warmup


MY STUFF

11:34 as rx


GENERAL FEAR LEVEL: 7

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Hershel Praeger
April 4th, 2022 at 12:48 am
Commented on: 220404

Beasts chevra 👍

Dan 8:09 @12 lbs

Eli 8:55 @10lbs

Rabbi Fitness 7:26 @14 lbs

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James Hamblin
April 4th, 2022 at 12:41 am
Commented on: Course Photos | March 28-April 3, 2022

I was at the L2 course in Maryland this weekend. The seminar staff were amazing and I learned a ton of great information about being a more effective trainer and coach. Thanks Sarah, Alex, and Keith!

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