CFWUx2 thr 10*45 3*95 5*95 3*106 3*117
29:58
115 thr

19:40.77
95# thrusters

I've made this a couple of times now, super easy and only a few ingredients. We used the extra sauce on veggies the next day.

22:11. 2/1/0.5k rows, 20kg dbs

25:29 105#

23:13 rxd -all cardio limited for me. 1st mile in 8:45 Broke thrusters 6-3, 6-5-4, 5-5-5-6

22:30 Rx’d

18:32

I love that you are using older people in these videos .So often older people think they are just not capable of performing a full range air squat . These videos show that with the right scaling and perseverance to technique no one is too old to master the air squat .

75#
15:22

30:18
95 lb thrusters

20:46 Rx 

Rx. Thrusters unbroken for set of 9, then 10+5 for set of 15, and 10+6+5 for set of 21.
Completed 191005.

M/50/76"/252#

Row 2k, 9 Thrusters @ 75#, Row 1k, 15 Thrusters @ 75#, Row 500m, 21 Thrusters @ 75#

T=22:08

I thought I would be under 20 minutes, but the thrusters kicked my butt.

23:10 rx
Running outside on the 4th of October at 92 degrees isn’t fun 

5’8” / 170 lb / 21 / M

18:08

Subbed Thrusters for 50lb Dumbbell Thrusters

M/34/5'10"/190

Rx'd 22:21

Running is getting better, but still not quite where it needs to be. 

For time:

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

Hotel gym - tread mill and 50# DB’s
20:16

Scaled to 16kg dumbbells
24.43 min
Better late than never 😅👍

Rx’d 
21:48 

18:52 M30 95lbs

Gius 17:44
Dan 28:08

Rx’d 16:00

As rx’d, 19:50.

Nice WOD, like the structure.  But damn it was hot out there today.  95 degrees and running are not a great combo.  First run was 7:30 (should have maybe gone a bit faster).  The 8 and the 4 were similar pace.  Unbroken on first set of thrusters, then did 10-5 and 7-7-7.  Really worked to get under 20 at the end.  Went 20s on for 7 thrusters then 20s rest, then repeat.  On the floor for a good while after this.

46m/5'10"/180

M/44/6'2"/180#

Women's rx'd 
17:44

18:49 Rx

20:19 95lb

Thank-you for creating these videos and making them freely available to everyone.

CrossFit.com and the YouTube videos featuring Gregg Glassman and other CrossFit people are making a huge, positive difference for my 74 year old wife and I.

I immediately learned the importance of the squat with my first lesson in a local CrossFit box 3 weeks ago. I could not do even one squat,  and I needed the assistance of a rubber band to even stay on my feet. With regular daily practice, and the correct information taught to me by a qualified coach, in one week I was able to maintain my balance, without the band.

My wife began practicing her squats watching the video (using a door jamb for support), as shown in a CrossFit video. She did this without my saying anything to her.

This video is another excellent tutorial.

Gregg has said he, (CrossFit), hopes to serve the under served  and elderly. We qualify as both. He is changing our health, and our lives, for the better. His efforts will impact not only my wife and I, but also the many people who know us, and the people who know them.

I have learned through watching many YouTube videos that Gregg is the change he wished to see in the world.
 
He is changing the world of my wife and I.  We, and our family and friends, will be eternally grateful.

(Is it evident I am about to be that person who just will not shut up about CrossFit....?)

Had to scale to 55 dbs and only had a treadmill 
18:40

29:39 Rx

Runs were done in an assault air runner which I think is harder than on the ground.

21-15-9
kb swings, 53#
burpees
pull-ups
10:27

Scaled to: Row 2k meters
9 thrusters, 55#
Row 1k meters
15 thrusters, 55#
Row 500 meters
21 thrusters, 55#
25:02

My everything hurts!

Loved loved loved 22:30.  Cut total reps by 8.  Tight hams.

95lb thrusters

19:24. 

18:05 Rx 
UN EXCELENTE WOD

21 minutes
70lbs

17:15
8:44/3:49/1:56
75lb

80lbs thrusters 
19:34

Runs were kind of slow, each around 8m/mile. I was hoping closer to 7.5.

F/46/143/5’6” 94 heat index ...just sayin
24:47
Fairly happy with my times, it just felt miserable.  And I’ve never ran an 8 min mile in my life so I didn’t use that as my goal.  Used 35lb bar and still paused 2x during 21

Scaled weight to 95#
Rx run distance and thruster reps
19:22
Round of 9 unbroken 
Round of 15 unbroken 
Round of 21 8/7/6
1600m 8:10
800m 4:30
400m 2:30

RX M/30

24'

26:18 rx’d

This is my first time posting to main site. I have been following on here for a while now and have used a lot of the WOD's to work on whatever specific thing I was training for.  

I did think todays was going to be easier than it was.  I didn't set myself a goal time.  Almost did this with a 20# vest too.  Thank God I didn't.

Thrusters were @ 95#

Time was 31.04.  Im chalking up my extremely slow time to the fact that I did a 2.3 mi run with a vest yesterday with 100 Single Unders between every lap of my neighborhood and then a 10-1 hang clean @ 95# and increased the weight as I was going through it.

Rx’ed
Had to use a treadmill due to rain and lack of AirRunner
18:02

28:20 rx

58 / 172
subbed 2k, 1k, and 500m rows for runs
used 85 lb for thrusters
22:51

34/M/195/5’9

Rx 18:06
Outside in feels like 94 degree temps ughhh

Making this dish this week.  Thanks.

20:56 Rx 
Come on Fall weather!!  Hopefully that will help these running workouts to not be as bad. 😂

17:26 RX’d. 
Laid out on the floor after this one.

21:05, scaled to 75Ibs 

M/44
20:29 RX

26:52 with a 65# bar! First set unbroken! The other 2 sets broken up twice! (10-5 & 11-10!) Hot & Humid! So much sweat! Running & Thrusters are my 2 least favorite movements. 😂 Thrusters felt easier after all that running though! Weird!

Subbed rower for running (dealing with bad shin splints at the moment) and subbed double 24kg kettlebells for barbell. 
2000m row
1000m row 
500m row 
Thruster numbers kept the same. 
Done in 27:32 tired as shit today

19:37. Scaled:
For time:
Run 1,200 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters
43 kg (95 lbs)

Row 2,000 meters
9 thrusters
Row 1000 meters
15 thrusters
Row 500 meters
21 thrusters

19:17 w/ 35lb dumbbells

23:25 with 25# DBs for thrusters. Ouch. 

This was one of the most difficult workouts ever but one of the most satisfying. Its the first time I ever did thrusters so I went light on the weights but this workout kicked my butt and pushed my mental limitations.

17:51
Runs on treadmill w/ 1% incline - around 6:40 pace
Thrusters w/45 lb dumbbells

Shoulder muscle fatigue/strength on thrusters was limiting factor. Only set of 9 was unbroken. 

34:03. That sucked. What a great workout to start CrossFit. 

21:36
75 lbs

21:09 Rx’d
M/28/200

Sub
800m
9 thrusters 95#
400m
15 thrusters 95#
200m
21 thrusters 95#
21:02

My runs still suck

Why not represent these progressions also with people of 20 years old.

I told a friend who is 23 years old. You need to do the progressions of crossfit.com. And he told me. Which ones?? Those that are for older people.

The reality is that many young people need these progressions too, So I think it would be good to include them in the videos.

I scaled it with the 2000 - 1000 - 500M row and 75lbs on the thruster, and took 20:02. Brutal but fun! The first 100m of each row was deceptively easy, then I died 😂

19:46
Runs Rx
Thrusters 95#

19:01
Not too much swimming in this summer period, so decided to sub for : 400m swim / 6 Get up from pool / 200m swim / 9 Get up from pool / 100m swim / 12 Get up from pool
M / 40yo / 176cm / 70kg

20:57 Rx

My mile took 8min 30sec, I was expecting 7min 30sec. It kinda demoralized me, but also set a small fire under my butt to try harder. My legs hurt now.

Here is a picture of how my legs feel:

https://pbs.twimg.com/media/DctalYMXcAE6ySN.jpg

Warm-up for 191001:
GENERAL WARM-UP

800-meter run

2 rounds of:
15 PVC front squats
15 ring rows
15 PVC shoulder presses
15 hollow rocks
15 hip extensions on a GHD

SPECIFIC WARM-UP

Thruster
All reps done with an empty barbell:
60-seconds of a barbell rack stretch
6 front squats with a 3-second pause at bottom
6 shoulder presses with a 3-second pause overhead
6 thrusters with a 3-second pause overhead
6 cycled thrusters

Build-up
Perform 4 sets of 3 reps, increasing in load each set
> After sets 2 and 4, perform a 100m run.

16:58
Subbed rowing for running. Dealing with a nerve issue in my lower right leg.
M/41/5’8”/160

49/m/6’/205

25:03

2k row
9 thrusters @ 65#
1k row
15 thrusters @ 65 #
500m row
21 thrusters @ 65#

Notes:

22 mins of 25 mins spent in Polar HR zone 5.

5-10 second breaks of round 2/3 thrusters (6-5-4 and 8-7-6)

It wasn't that bad. Legs are smoked though! 

Women's rx
27:06
m/49/175

40 YO Male @ RX 21:13

1600, 8:39 fastest mile on treadmill for me 
9 @65
800
15 @65
400
21 @65

27:15
My cardio is trash

20:15
95lb

19:21 rx

Awesome workout!  I just wish it was a weekend WOD...that's a long workout for a weekday, when running outside at 5:30am would be hazardous.  Maybe after work tomorrow, or over the weekend.

Thank you for posting seniors in the gym! Check out @crossfitpoppie for the work I am doing with my 79yo father in law. Seniors should be encouraged to participate at affiliates!

I was just glad to see that the running came first, & goes down in distance. Working it in reverse would’ve been horrid!

🤢...not today

Time goal?

INTENDED STIMULUS
.
This is classic CrossFit! This is how we changed how conditioning used to work. Go to crossfit.com/workout and find the very first dotcom workout ever published online. You will see that today's workout is a variation of that one. The structure of today's workout is meant to help you really ramp up the intensity. The distance in the run decreases, allowing you to keep your pace or even increase it. The load on the barbell is such that even with the increase in fatigue and intensity, you should go for unbroken sets. You want to put yourself in that position in which to set the bar down becomes not an option. That weird spot in which you really want to drop it, but it is not worth it. Aim your scaling today for that. Chose a distance for the first run that you can do in under eight minutes. Choose a weight for the barbell that is heavier than usual, something that is on the edge of your capacity but that you really think you can do unbroken for the set of twenty-one. Today is about celebrating classic CrossFit. Push hard!
.


OPTION 1
For time:
Run 1600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters 

Load range: 65 lb. - 95 lb.

OPTION 2
For time:
Run 1200 meters
9 thrusters
Run 600 meters
15 thrusters
Run 300 meters
21 thrusters 

Load range: 55 lb. - 75 lb.

OPTION 3
For time:
Run 800 meters
9 thrusters
Run 400 meters
15 thrusters
Run 200 meters
21 thrusters 

Load range: 45 lb. - 65 lb.

And I was hoping to login and find a heavy day...

Simple progressions yield powerful outcomes.

Champions Club Scaling Notes

RANT: 
Just a Workout kids. Nothing to rant about.

I SHOULD TRY THIS RX’D IF: my form on thrusters and cadence on running will look the same at the end of the workout as it does at the start

GROUP VERSION:  as is

INJURY VERSION:
Here’s the themes: locomotion, monostructural (lots of reps or 1 thing without stamina playing as much of a factor), stamina and endurance mix, kinda heavy but not too much, squatting, overhead, pushing, praying for the coach to cut your workout short and end this misery. If you can do a run/row/bike, then pick one thing to go with that. If not, then pick three things from that category and do an AMRAP in 30 minutes.

WARMUP:
Running jump rope — running prep (pulling)
Squat — thruster prep
Handstand — thruster overhead prep
Pull-ups — overhead plus hanging on to stuff
Kb swing — core to extremity prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7.

Are you joking. This looks like murder

Globo scale: sub 2000/1000/500m rows for runs, or 100/50/25 cal assault bike.  Dumbbell sub 50/35lb dumbbells for the thrusters.