CFWUx1
12(78) 24(156) 33(198) = 432

Completed workout as written

166 reps (finished 19 squats in the round of 7 pull-ups, with some banded pull-ups and knee push-ups as form suffered)

CFWUx1 12(78) 24(156) 33(198) = 432

Starting point: 1-2-3
Finishing point: 3 reps into 10-20-30
Total = 273 reps Rx

New years New crossfitter. 

Started at 1,2,3 
Finished at 9, didnt make the press ups on this row. 

Lots of work to do

Great workout!

7 rnds & 2 push ups

Starting point: 1,2,3
Finishing point: 6,12,18
Total Reps: 126

33 years old, 1st time crossfit, long time trainning guy but not in great shape now...

i did :

start:   1pull-up, 2push-up, 3squat
finish:  9pull-up, 18push-up, 27squats
total:    270 reps

that was a good trainning, i did an other WOT after this one
some thruster and run.

I think i will like crossfit and it will put me back in good shape quickly.

test

Start: 1/2/3 Finish: 7/14/21 + 3 Pull ups Total: 172

Starting : 1,2,3
Finishing : 9,18,27
Total : 225
Sub pull ups for 55 lb lat pull down

1,2,3.... 8,16,15
~mcdontron

Started on 3-6-9, ended at 4 strict pull ups in 10th round

256 reps rx'd

Started with 1,2,3. Total reps 138.

Started at 1-2-3
I did banded pulldowns for strict pullups. Shoulder was hurting.
Got through the round of nine plus 41 reps for a total of 311 reps.

9 rounds completed plus 22

Started 1-2-3
Rx 335reps 5 pull-ups into round 11

Start 1.2.3. End 6.12.18. +7 pull, 14 push, 3 squat.
126+24
I continued for the full 12 minutes and added a further 114 reps (5R+6r) so 264 in total.

Rx 10 pull ups + 16 push ups

Rxd: made it to 9 pull-ups plus 18 pushups plus 9 squats or 252 reps. Unbroken strict underhand pull-ups through the 8’s. Unbroken pushups through 12’s 

1-2-3  -> 7-14-21 + 18reps
Horizontal bar pull ups

rx 1-2-3 -> 10-20-30 + 4 pu

rx round 11 ended with 27 squats:
11 pullups 22 pushups 27 squats
total 360 reps

Started 1,2,3.  Finished 8 pullups.  Elbow tendinitis killed me on PUs.

Start: 1-2-3
Finish: 9-4-0
Total: 229reps

1,2,3
9,18,27
Total reps: 246 Rx 

Started from 123; 373 reps total (10+43)

rx 10r + 11+22

273 reps

1-2-3
7-14-21
168

1-2-3
7-14-21
168

7-14-21 plus 5 reps

220 reps 

Finished on the 10s round with 10 pull ups done Rx

Start: 1-2-3
Finished: 8-16-24
Total reps: 216

Started at 2 made to 8 pull-ups 14 push-ups

9 rounds + 10 pull-ups + 20 push-ups + 10 squats

Started at 1,2,3 ended at 8,16,24 with 216 total reps.

11-22-6

6rds completed, 7 pullups, 14 pushups and 15 squats

Started 1-2-3
Completed 8-16-24 + 9

Finish 10 rounds + 5 pull ups on the 11 

Started 1-2-3
Finished 10 rounds plus 10 pull ups

Started: 1-2-3
Finished: 10-20-28
Total reps: 328

Starting point: 1,2,3
Finishing point: 11,22,33
Total reps: 356

220
1/2/3 - 8/16/24 + 4 pull-ups

M59/6’2”/230

9 T2B-18 PU-F

M/44/6’5/243

57 / 172 -- started at 1. Completed 10 rounds plus 11 pull-ups and 18 pushups. 359 reps total.

M/56/6’2”/178
Start @1,2,3
Finish 9,18,27 +4 PU

Through 8, 16, 24
mas/62/145

48 reps
Started 1/2/3
Ended 4/8

didn't remember strict pull-ups, so did kipping by default

9 1/3 rounds + 15 push-ups

9 + 17 Rx 

11,22,33 + 2 pull-ups = 358

10rds + 11

Started at 1 pull up etc 
Finished at 7 push ups on 7th round 
Had to do L lipping pull ups round 6 and 7

Started at 1 and got to 10 pull-ups and hit time. Finished out the 20 push-ups and 30 squats after 

No better way to start the new year than with the new beautiful site revamp! I love how it brings the simplicity of 2007 mainsite back. That's when I started CrossFit and it's got me all nostalgic! 

Got through 7 rounds of pull-ups
29/m/5’11”/181

RX - 333 total reps. Started at 1-2-3, ended at 10-20-30 + 3 Pull-ups.

started at 1, 9 rounds + 4 pull ups

Started on 5s and got 4 into the round of 12s. 

Total 335

173 rep rx
5 pull-ups from 8/16/24 round

Male/35/165lbs. Finished the round of 10-20-30, got 1 pull-up in the round of 11. 

Rx’d
Started with 5-10-15
Ended after 12-24-36 plus three pull-ups for 411 total reps

Start 1-2-3 End 8-16-24 plus 9 Pull Ups + 8 push ups. Great WOD to start 2019

Start 1,2,3
263

Start 1,2,3
263

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
.
.
.
.
9 strict pull-ups, 18 push-ups, 27 squats

186

Rd of 10 + 7 pull-ups
Fun!

8 rounds

kipping pull-ups
finished through 9 pull-ups
Total reps: 225

Masters +40.  
Started 5-10-15 finish 12 Strict pull-ups-24 push ups. Total reps 372. Happy new Year 

M/38/5’10”/170
Start 1,2,3. Finish 10,20,30.
Total reps: 330

9-18-27 green band assisted pull-ups, many push-ups from knees.  

inicio 1/2/3 finalice en 9/18/27 + 4 pull ups. total 274 reps Rx'd 

rx 1-2-3 ---> 9-18-27, plus 10 plus 9
289 reps total

Finished round of 8 + 24 squats. Fun one!

Start 1-2-3, ended on 10-20-30, 273 reps total

419 reps from 5-10-15

M/42/5'4"/150lbs
Made is to 10/20/30

Started 7/14/21 did 5rds then 6/12/18 did 4rds then 5/10/15 did 3 rds +1pull up
Total 445reps

170 reps rx, as written. First wod after 10 days of xmas flu :(

Started 1-2-3, finished 6-12-18 + 7 pull-ups+14 push-ups+17 sqats
164 reps

Started at 3-6-9 and completed 317 total reps.  Should have started with 1-2-3 because I was breaking up the pull ups too early.  

Starting 1-2-3
Finishing 9-18-27
Score : 180

1-2-3 to 10-20=28 (328) M/56/5'11"/200 

Start 1,2,3 -> End 7,14,21

Completed 2018-01-02
Finished 6-12-18 round plus reps
143 reps total

9rds + 7 pull ups 

start 1 2 3 end with 9 18 & 9 continued to 10 20 30 under 15m

I got through, 10 full rounds plus 6 pull ups. 
326 according to my math.
M/34/6'3"/225

Rx’d
Starting point: 5-10-15
Total: 346
10 Strict Pull-ups into the round of (12-24-36)

Rx’d
Starting point: 5-10-15
Total: 346
10 Strict Pull-ups into the round of (12-24-36)

Rx’d 
Started 1-2-3
Finished 11-22-33
396 total reps

335 total reps.

Started at 1/2/3

Got through 10/30/30 + 5 pull-ups Rx

171 resp (7 rounds + 3) using Metolius Rock Rings

334 rx'd (4/11 Pull up)

8-16-24 plus 8 pull-ups 

332 rx
1-2-3

Started 1-2-3
Completed round of 12-24-36 + 13 pull-ups and 3 pushups 

F/31/5’0”126 Rx’d
starting point: 1-2-3
finishing point: 11-22-33 + 4 reps
total reps: 340 reps

1-2-3 finish 10-20-30 

Rx
...
10Strict pulls  20 Push ups  30 Squats
7/11 Strict pulls

Start point: 1-2-3; finish: 7-14-21

10 rounds plus 11 pull-ups 

Completed 9 reds plus 10 pull ups. 

D
Completed 7 rounds with band and knees 

204 reps. Band assisted pull-ups, push-ups from knees d/t back and shoulder injuries

Started with 15 minutes max interval on the bowflex m5 then 10-20-30 plus 11 strict pull ups for a total of 366? Reps. Gonna sleep well tonight!

175
Made it to the first 7 pull ups of the 8-16-24 set.
* I scaled by performing banded pull downs 2 for 1 (to report my score I only counted 1 rep)

177
Strict pull-ups, push-ups, lunges.
Completed 7rds + 9

Start 1-2-3.  Finished thru 11-22-33.  And +4 on Pull Ups.  400 reps RX.  Happy New Year!

Started at 1-2-3, ended at the round that starts with 9 pull-ups and managed to complete 8 pull-ups before the buzzer - 224

Finished the 10 pull-up round

Started 1,2,3
Finished 9 rounds + 34 rx

Started 1, 2, 3...finished 7, 14, 21

Did you discontinue scaling the WODs?

Start - 1,2,3
Finish - 7, 14, 21
127reps 
Tough coming back to this after a long Christmas break. 

Start 1/2/3
Finish 12/24/23
Happy New Year

Started 1-2-3. 200 reps

:) 

Started at 1-2-3
Finished at 11-22-24

66 Strict Pull-ups
116 Push-ups
189 Squats
Total - 371

Started round 10

Started 1-2-3 ended at 10 pull-10pushups

Starting 1-2-3... 252 reps. first workout back in about a week of holidays. Great workout

started with 1,2,3 and ended with 9,18,27 plus 4 pullups

1 to 9R + 4
274reps

224 reps start at 1-2-3

295 Reps.  Started at 1-2-3.

Start: 1/2/3, Finish: 8/16/24, Total Reps: 194

Had that deja by feeling from the last big .com update “Wait, am I on the right site??”  Hehe

AMRAP in 12 min, starting with & scaled to 
1 ring rows, 2 knee pushups, 3 squats
through 
8 ring rows, 16 knee pushups, 24 squats + 9 reps 

Happy new year, suspects!!  🥳

Starting Point: 1, 2, 3 Finishing Point: 5, 10, 15 Total Reps: 92

Only went for 6 min of work.
58. Chubby. Out of shape. Knee/Elbow issues.

Starting point: 1-2-3
Finished: 9-18-27 + 5 pull-ups 
Total reps: 275

Started 1-2-3 finished 7-14-21. First WOD used my suspension trainer for extra work.

1-9 + 6 pull ups

338 rx
Made it through 10-20-30 and got 8 pull ups in next round 

Great look on the website.  I really like the new direction Crossfit is taking.  Keep up the great work.  

349Rx
Thought 12 min would seem longer with strict muscle fatigue movements but it came up quick. Go a little faster than you think 

Starting point 1,2,3...ended 8, 14, 0. Total reps, pullups,at 36, push ups at 70 and squats at 84...total of 190. Pull ups kill me! Also got in a beautiful 25 miles bike ride this am. Happy New Year!

337 reps

10 rounds + 6 strict pull ups

224 rx’d 

Completed rds 1-2-3 thru 10-20-30 = 55+110+165 = 330 total reps

10 rounds + 5 pull ups. Started at “1”.

Nice WOD. RX’d 230reps
Started 1-2-3

Grey band for pullups. 
Started 1 2 3
Ended 7 14 (4)
Total reps: 151

Total reps 237. Started at 1 finished at 12 and 3 pull ups. 

299 reps. Started at 1-2-3. Happy New Year suspects.

1,2,3 to 11,8,0. 349 total reps. I had to continually look at the board to see what each round would be, and I had Pukie looking over my back the entire time. So that helped. Site looks great.

I got to 9 strict pull ups

starting with 1, 2 and 3.  10 Rds plus 6 pull ups.  338 total Reps

Done as 1,2,3
21 squats in the round of 9! Great quick workout!

Started at 1,2,3...ended at 10 rounds + 19 push-ups for 360 total reps.  Here's to a new year of high intensity and many PRs.  Happy New Year to all.

56/5'8"/160

Should be 9

Me too!

1,2,3 through 10,14,0. Strict pull-ups got me good compared to kipping Cindy.

M/49/175
As rx’d 
start at 1,2,3 end at 11,22,33 + 1 pu
397 reps

Continued to 20 minutes 
13,26,42+1 pu
545 total reps

As rx'd, got through round of 9-18-27, plus 8 pull-ups in next round (278 total reps).

Strict pull-ups really slowed me down in later rounds.

Happy New Year!

45m/5'10"/180

8+7

Started at 1-2-3
Ended 15 squats in the round of 10-20-30 RX

Started 1,2,3 finished 10-20-30
Love the strict pull up programming 
330 total reps 
Male, 5,9” 44 yrs 160lbs 

6 rounds plus 3 pull ups

Good post on Keys. I would love to see this same amount of scrutiny applied to the claims CrossFit makes.

Start:3-6-9
End:8-16-24 +2
200 total RX

New site is interesting, wish we would have had a bit of a warning as your customers.  
Agree with the previous commenter in that I hope the scaling and comparison links come back. 

8 rounds +2

Do this exciting WOD 1,2,3 to 10,20,30 total reps 330

331 Reps Rx
Started 1,2,3 ended 10,20,30 + 1 pull-up 

Happy New Year All! 

Oh age 44 and did workout RX

Started at beginning total reps 285 ...did this workout after our regular JH CrossFit wod which was 20-19-18....1 double unders and air squats lol lots of squats today!

RX
Started 1/2/3
Finished 8/16/24 +7
218 reps 

RX
Started 1/2/3
Finished 8/16/24 +7
218 reps 

M/41/6’3”/215

Thru round of 10/20/30+7 pull-ups. I think that’s 337 reps. Fun time!

212 reps. Starting point: 5-10-15 finished 9-18-27 and got 8 pull-ups misjudgment 

Rx pull ups the limiting factor for me. Started at 1,2,3 ended at 6 of 7 pull ups 
27 strict pull ups, 42 push ups, 63 squats=132 total reps last 2 minutes arms gave out on pull ups... great wod to strengthen my weaknesses 

Started 1/2/3
Completed 8/18/27
Plus 3 strict pull ups
m/48/175
Happy New Year Suspects
Thanks HQ--Keep up the good work.

216 reps total
8 round + 9 pull ups. 
Supination. 
Happy new year !

starting point: 1, 2, 3; finishing point: 9, 18, finished press up last rounf at 12:30: deducting 8 reps for total rep count of 217. Mild December outside at 8degrees centrigrade.

10 rounds + 11 pull-ups + 10 push-ups 
M/40/5’8”/163

Started at 1 ended on 9, total reps 247.  

295  (started at 5-10-15, got into round of 11-22-33)

Completed 12/29/18 workout first: 30+14+54+30+80+28. 226 reps total, scaled to Abmat sit ups + pull ups. Rested 6 minutes. Then 1/1/19 workout. Completed 9+18+27, plus 5. Assisted strict pull ups, other movements Rx.

Thought starting at 10/20/30 would give me the opportunity to work on challenging unbroken sets... I was wrong ! Broke the set of 12 pull-ups and the struggle started to be real.

Finished with 18 push-ups on the set of 28 so managed 308 reps.

Good one !

1-2-3 to 8-16-24 (15) 225 total reps. Dang my pull up bar in the garage was COLD!

Rx Started 1.2.3 Ended 10.20.30. 330 total reps

Start 1,2,3. Finish 8, 16, and 5. Total 197 reps. I'm on beginner normally!! 

Total reps 270
Starting point 1,2,3
Finish point 9,18,27

The new site looks sharp! This is a great way to start 2019 and a small glimpse of things to come. Happy New Year everyone. 

Starting Point 1,2,3 Ending 7,14,21 Total Reps 168

Starting point 1,2,3 finishing point 9 pull-ups, 12 pushups then out of time, total 237

Male. 40. 217 lbs. 
Started at 1-2-3. Finished at the completion of 7-14-21. 168 reps. Gotta start somewhere, right?
 

Super stoked on this new site. Nice work to everyone involved in getting this launched. 

332 reps RX
started at 1,2,3...
Finished 10 full rds... + 2 pull-ups

Started at 1,2,3 finished at round 11. Had to switch to knee push ups on round 8...

335 reps

334 reps.  Finished 10+20+30 and got 4 pull ups.  

Start 1,2,3 ---> Finish 8,16,24 + 9,12 ..... total 237reps

10-20-30 in 12

36m/69”/150lbs
10,20,30 plus 25 reps

10-20-30 round (330 reps) as rx 

142 actually..

55 reps.

New layout looks great!  Congrats to the team for all the hard work making this happen, and cheers to Coach for continuing to lead the charge.

Sure hope the ‘Compare to’ functionally is retained with the new mainsite overhaul.  Afterall, measurable and repeatable are cornerstone to fitness evaluation.

Start 1-2-3 END 10-20-30 total 275 reps! 

Great basement wod. 276 reps. 56 M 190lbs, 5'9" 

Started 1-2-3. Finished 10-20-30 + 5 pull-ups. Total 335 rx

Love this new layout!

Started 1-2-3. Ended at 8-16-24. Started round 9 and did 4 pullups

329 reps Rx

95 reps. Finished round of 5 + 5 pull-ups. Did pull-ups based on feel. If I had timed rests, I probably would have at least finished round of 6.

8-16-24: 188 reps
Great wod. Happy New Year 

1-10+11 strict pull-ups.
176reps as RX
Happy new year! :-)

Continuing my annual tradition, I have a Word.docx file which includes every main page WOD since 070929 that I am happy to share with anyone interested.  It totals more than 3,100 WODs, and makes a handy searchable (525 page!) reference document.

Send me an email at: tails192 (insert “@” symbol) yahoo.com and mention "WOD file", or "CrossFit file", or something similar. I'll collect email addresses for about a week, and then send it out.

Best wishes and fitness to all in 2019!

David T. M/59/5'8"/177

Starting point: 1,2,3. Finishing point: 11,22,33. Total reps:356

Starting Point: 1, 2, 3
Finishing Point: 10, 20, 30
Total Reps: 275

Well done .com

"Unfortunately, these biased data and the ways they were interpreted by Keys and others helped cement the belief that dietary fat causes heart attacks, and so the diet-heart hypothesis." 

This sentence embodies the heart of the issue with the 7 countries study but perhaps downplays the significance. The paradigm that was born from Keys and company (Diet-heart hypothesis) has done immeasurable damage to public health. Thankfully we are postured to correct course. 

I am personally  blessed to have been a CrossFitter from a young age which enhanced my ability to sniff out bullshit and value hard data over public opinion when it comes to what goes in my body. The majority of my clients, however, unfortunately cannot say the same. Most have suffered from Key's "science" in the form of miseducation (at best), health issues or unnecessary pharmaceutical interventions that cause more harm than good. 

Thank you Coach for steering the conversation back to where we went wrong and how we can correct course. 

New layout. Nice.

Excited to try this one tomorrow!