For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post time to comments.
Compare to 180227.
Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate Option:
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups
♀ 10-lb. ball
♂ 14-lb. ball
Beginner Option:
For time:
Row 1,500 meters
50wall-ball shots
20 ring rows
♀ 6-lb. ball
♂ 10-lb. ball
Comments on 210315
87 Comments
CFWUx2
31:53
RX 20:25
25 min Time Cap
TC'd 6MU in Rx
27:11
No rower or rings, so used 200 SDHP (45# bar) and bar muscle ups.
20
Did a 42nd birthday workout with some of my gym members instead: 19:49
For time:
21 strict ring dips
21 chest to bars
420 meter run
42 wallballs
420 meter run
42 wallballs
420 meter run
21 chest to bars
21 strict ring dips
Tough WOD, and I reminded myself how bad alcohol is for performance by having 2 beers at lunch -4 hours before the WOD. Side ache after the first run! Goal was sub 20
42/69”/177lbs.
Subbed run for row: 17:30
Rx'd/38/M/175cm/81kg
20:52
Thanks again to Kurtis and Michele - I attended the L1 in Seattle and even though I've been doing CrossFit for years still learned so much! Y'all are amazing instructors and I wish I could train under you both everyday!
And since I'm 156 lbs of pure sugar I will say Kurtis your dip is fine and you don't need a shave at all hahaha!
18:30
2k Row
100 Sandbell Over the Shoulder throws
20 TRX Muscle Ups
M 29/6'3"/280
14:42 Rx
10kg ball though
For time:
Row 2,000 meters
75 wall-ball shots
20 c2b pull-ups + 20 dips
♂ 20-lb. ball to 10 ft.
2:09/500m rowing
20:10
M/35/6'/178#
23:27 Rx
(First muscle-up at 16:00. First workout post-vacation.)
The L1 in Seattle was amazing! Kurtis and Michele are such incredible instructors, I did not want the weekend to end. Thank you both so much!
2000m Row
100 Wall Ball 8kg
20 muscle ups
19:18min
2000-m Run
100 Wallball shots 8kgs
20 Bar M.U
Score: 24'30"
Subbed BMU for RMU otherwise RX - 21:49
L2 in Madison was awesome this past weekend. Learned so much! Thank you Pablo, Lindsay, and Greg!
M / 42 y/o / 75kg / 1.7m
This was hard. time 25:02
Unfortunately I only own a 15kg medicine ball, and I think that definitely slowed things down.
Subbed 3 pull-ups / 3 dips per 1 muscle up:
29 mins
42 / 6’0 / 195
20:43
26 y/o
BW 160
2k row (8:43)
100 barbell thrusters (45lbs)
4 sets: 5 S. C2B + S. Parallel Bar Dips
18:00
can’t do wall balls in my basement gym
2k row
40 Kb Headcutters @ 12kg
20 Ring Rows
I didn’t set a time but the row was sub 10
No rower or rings, subbed 2000m run and bar MU’s:
21:46
Awesome level 2 in Madison. The atmosphere was incredible! I learned so much about not just coaching, but about myself. Thank you, Greg, Lindsay, and Pablo for taking the time to come out and teach!
19:44 Rx
m/52/5'11"/200#
22:07 min
6 kg Wallball
Bar Muscle Up green banded
19:50 Rx
180227 was 24:10
19:50, subbed 20/20 C2B pull-up/ring dip for MU at work.
L2 with Pablo, Lindsay, and Greg in Madison was an amazing weekend! Coaching cues, how to handle tough situations, great team atmosphere with all the attendees. It reminded me how many truly good people there are doing what we do as affiliates and coaches. Congrats to all the other attendees and keep up the great work! Thank you seminar staff for a humbling and building experience!
20:26:
Row 2,000 meters
100 wall-ball shots, 14#/10'
20 pull ups
20 assisted ring dips
These videos are really helpful, thank you. I think that it could be my rower (not concept 2), but unless I absolutely kill myself (and I can do a sub 40 minute murph rx, so not out of shape), I can't seem to get below 11 minutes on the 2km row.
I also only own a 15kg wall ball, I assume that 70 wall balls might be a reasonable scale for this.
15:44 RX
Equipment subs & modifications left me with 2 rounds:
1000m run
50 wall balls, 10lbs to 12'
10 MU from box
17:55
Rx.
-16:53
Row 7:34
WB 32/20/10/22/10/15
MU 12/4/4
Subbed to 96 cal air bike, 15# db thrusters strict pullups and dips.
25:02
Scaled
For time:
Run 1600 meters
100 DB Thrusters(2x13-lb)
20 Bar Muscle-ups
_______________
Time;- 16:08:43 min
M/25/5'8"/155lb
CrossFit AFK
20:37 - Rx
Did the lunge/farmer's carry WOD yesterday. Today just lifted, as my back felt a little sketchy and rowing seems rough on my back.
Back squats 5-5-5-5: 205-210-210-210#
Shoulder press 10-10-10-10-10-10: 55-65-75-75(8+2)-70-65#
We'll see how the shoulders respond in tomorrow's 3-rep scheme.
customized
2000m row
100 single arm thruster (35 lbs DB)
4x (5 C2B 5 dips)
17m34s
felt pretty good (though I had my doubts going into it!) - thanks
Subbed 20 strict pull ups and 20 strict dips for muscle ups.
18:52
row was 7:47
Seattle was a lot of fun this weekend. Kurtis could definitely use a shave and cut his dip in half lol
hahaha
15:28
Banded pull ups otherwise rx
210307 messed up my back pretty good, so decided against going from rower to WBs again.
Warmed up:
500m row, then 3 rounds:
5 pullups
10 push-ups
15 wall balls
Then 1000 row: 3:26.5
M/59
scaled 11:33
2k row
50 WB
10 C2B
shoulders couldn’t take more
2km row
100 wall balls @ 20lbs
*pause to go to outside bar*
5 muscle ups and 15 chest to bar
19:05...almost Rx
M/30s/225lbs
Modified / scaled to:
FOR TIME:
200 DB SDLHP | 2x 7,5kg DB
100 "wall-ball shots" w/ 9 kg sandbag (target = around 8 feet )
20 horizontal rows
20 bench dips, elevated feet
SCORE: 26'29''
--
Smooth sailing until "wall ball" shots... 😫 legs won't thank me tomorrow.
Still, I enjoy all these movements, so nice one 👍 but I'll be happy without wall-ball shots for a while ...
No running today
Scaled to:
2000m row
100 wall ball 20lbs to 10'
20 strict pullups/bar dips
18:10
F/57/138
Intermediate
Sub MU for 10 pull-ups and 10 dips
16:45
22:54 (150x WB w/10#, bar MU)
180304: 21:32 (bar MU)
17:33
1600m run
100 x barbell thrusters @ 45#
20 strict pullups
20 strict dips
6:13/7:54/3:25
I remeasured my 400m 'track' for the workout 2 days ago, but it might have been a little short since that is a pretty quick mile (6:13) and I was at a moderate pace where I would expect to be around 6:45.
Subbed
200 SDHP (45#)
100 wall balls (10#)
20 pull-ups
20 dips
14:08
Attended L2 in Magnolia, Tx on March 13-14th and am STILL buzzing from the high!! GREAT seminar and as always, the coaches brought their A-game! Thankful to have the tools to take my coaching to the next level 😊 shout out to our great hosts as well
20:49
Modified due to equipment:
200 SDHP 20kg
100 plate thrusters 10kg
20 jumping muscle ups
Rx’d 15:07
Subbed 20 C2B pull-ups and 20 ring dips for MU
20:31
Row was 7:23. Glad I paced it to save some gas for the WBS - legs were on fire after those 100.
35/M/6’4”/255
16:37
Row - 7:15
Wall ball - 65/35 - 2:29/1:59
substitute 1 chest 2 bar + 1 bar dip -sets of 5
:35/2:12/1:05/1:02
L2 in Madison was outstanding! Pablo, Lindsay, and Greg are the best! The way they were able to break down movements simply, cue effectively, and be relentless about quality are truly aspirational. I learned so much and look forward to sharing it with those at my gym. If anyone is contemplating the L2, it is definitely worth it. Be ready to go in with an open mind, have your world rocked a bit, but also walk away with the knowledge and confidence to make changes to be a better coach. Thank you Pablo, Lindsay, and Greg!
I decided to re-do 21.1 today and happy to improve by 5 WW to 221.
I may try to get to this tomorrow.
17:47 RX
22:07 scaled. 100 cal assault bike, 100 wbs, 40 pull-ups, 30 dips. Skipped the last 10 dips because I have a weird shoulder thing right now. Extra prehab stuff all the time right now.
75 kb swings 35#
75 sdhp, 35# kb
50 thrusters, 35# kb
20 strict pushups
14:01
Scaled/ subbed to 4 rounds of:
50 2x20#DBs SDHP
25 2x10#DBs thrusters
5 30# weighted dips
5 30# weighted strict pullups
13:05
As RX 20:48
RX：18'10''.
https://youtu.be/ZLsoRML6fZc
Low ceiling rainy day modifications:
2K row
100 back squat 65#
100 bench press 65#
20 strict pull up
20 strict ring dip
23:51
I wanted to keep the weight light so I could do a higher volume of reps in place of wall balls.
Row: 7:30
Back squats: unbroken
Bench press: 27-25-21-18-9
Pull ups: 7-5-4-4
dips: 5-4-3-4-3-1 (arms were torched by this part!)
23:23
M/46/6'2"/185#
Rx'd
20:01...compare to was 20:58
Sub MU for 20 str PU + bar dips...18:43
Also did matt fraser's wow from morning chalkup. Worth a go...
5 Rounds
1:30 work, :45 rest
Assault bike calories
M: 25-23-21-19-17
F: 20-18-16-14-12
Barbell Snatch in remaining time (75/55lb or 34/25kg)
Your score is your total number of snatches.
Scale:
M: 20-18-16-14-12
F: 16-14-12-10-8
Scaled to 20/18/16/14/12 cal & 65#
7 reps/4/5/7/9
For time:23:40
Row 2,000 meters
75 wall-ball shots 16 lbs
10 from ground scaled
19:13 Rx
M/28/6’1”/200lbs
Amazing experience in Madison this past weekend! I’m already coaching more and effectively thanks to Pablo, Lindsey, and Greg. Thanks so much for making me 1000x better as a coach! And I won’t forget jumping as high as I could shouting PABLO!
Calves still wrecked from 21.1. So now wall balls
2k row 8:10
20 pull ups 25lb weight/ 20 un weighted
didn’t keep track of time after the row
subbed/scaled
1600m run
100 20lb backpack throws to 10’ target
20 bar muscle-ups
24:42
m/35/175lbs
The L2 in Madison this weekend was an amazing experience. Pablo, Lindsey and Greg were outstanding instructors. I learned so many great things to to take back to my gym and help make my athletes that much better! Thanks to CrossFit Connex, also, for hosting us! Amazing box!
My score is: 20:21 RX
My score is: 20:21 RX
Scaled muscle ups to 20 strict reverse chin ups and 20 push-ups.
17:47
18:55 RX
Scaled
2k row 8:15
100 20# WB 10’
20 C2B
38|200#|74”|M
Scaled - 20:14
2k Row
100 Wall-balls (20-lb. MB)
20 Floor Muscle-up Progression
Subbed for 200 SDHP did pullups + dips for the Muscle ups
8:19
The L2 course in Madison this weekend was inspiring, challenging and so much FUN! Pablo, Lindsay and Greg each bring their distinct styles to the course and show just what it means to develop and refine your craft as a coach. So excited to bring everything I learned to my classes!
Champions Club Scaling Notes
RANT
Illinois is going to be very tough to beat, but I haven't seen Gonzaga or Baylor play a lot yet this year. Just glad to have March Madness back.
WHAT ABOUT THE MOVEMENTS
Row - monostructural movement, deadlift/push-up shapes, mid-distance
Wallball - squatting without connection, odd object, throwing, jumping with a ton of ROM
Muscle-up - scaling an obstacle pulling and pushing with skill (core-to-extremity), lots of range of motion
MAIN DECISION
Strategize for time or emphasize one of the movements?
TECHNIQUE SCALE
As is, band the muscle-up if needed
CONSISTENCY SCALE
Same format, sub pull-ups/dips for muscle-up.
INTENSITY SCALE
Split into two rounds, sub burpees for muscle-up
INJURY SCALE
Upper-body - run for row, squat jump for wall ball, sit-up (100x) for muscle-up)
Lower-body - For time: 100 pull-ups, 100 dips, 200 sit-ups, split up however strategized
MY STUFF
Split into two rounds, did 800m run each round and 5 muscle-ups each time. 15:15
GENERAL FEAR LEVEL: 7
Amen to having March Madness back! Selection Sunday was missed.
L2 @ CrossFit Connex in Madison this weekend with Pablo, Lindsay and Greg was incredible! I learned so much from these amazing teachers and am walking away with so many new skills! :)