남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211230/
5 rounds for time of:
20 sumo deadlift high-pulls=>50kg
20 box jumps
♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box
Post time to comments./
무게 줄임/
39분57초/
목요일 저녁와드

CFWUx2 10*45dl 10*45sdhp 10*95dl 5*95sdhp 5*95sdhp
36:16

20:49 @42.5kg and 24". Was aiming for 20 minutes or 4 minute rounds. Thanks as always Rosen, Acevedo, and Sinagoga. Think I set up right but it was tough.

scaled

15 sumo dl high pull x 65#
15 box jump - 24"

10:42

20:37
tallest box was 27”

18:11

27:35 Rx’d

18:08 with an 85lb bar. 30” box and otherwise rxd. Shared a bar with Jay and 85 was heavy for him. Started after him and forgot to look at my start time so estimated it was a minute after him. Sets of 8/7/5 through the sdlhp. Landed above parallel on all box jumps except the last round, where I was too gassed to jump high and started landing in a squat before standing up. 

Jay: 17:46 but with 12 kipping pull-ups instead of 20 box jumps. 

190/40/69”

20 American dumbbell swings -#35lb
20 24" box jumps
19:45

18:56

38:52rx

Rx’d 23:32

Gassed after doing 12/31/19 work out just prior to this one, so my time sucked.

RX 
16’09”

Completed on 1/7/20.
Light Warmup
Used women's rx'd
14:40

As rx’d, 17:50.

Took this at a measured pace, but hip seemed okay with both SDHPs and jumping.  Did SDHPs mainly in sets of 5; 115 was heavy but doable.  I alternated rounds doing jumps or stepping up – but both seemed okay.  I
had a little left in the tank in round 5, so pushed that one pretty hard.  Most rounds were 3:30 to 4:00, but round 5 was 2:50.

46m/5'10"/180

16:54 rx’d

M/35/5'10"/190

Rx'd 15:41

20 SDHP 75#
20 box jumps 20"
12:55

Too scared to try the 24" "box" (small platform on metal legs) that my globo gym has... I'd like to keep my shins thanks

12:26, using @thedavecastro scale 2 pood kb and 24 box

58 / 172
80 lb and 20" box
13:43

5 rounds of:
10 power cleans, 35# dbs
10 bench jumps

11:06

12.01 - Scaled

12:48 rx 

53lb kb
20 “ box
14:23

22:59
30 reps 65 lb kb swings

13:34 r.x

Thank You for this

10 RFT
10 SDHP @ 40kg
10 box jumps @ 51cm
17.59 min😅

5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps
95 lb., 24-in. box

14:47

09:23

Happy new decade

16:33

33/m/5'11"/105kg

used 95# all else rx. 14:20

20:12@95lbs

16:54 rx

Modified:

20 KB swings, 18 kg
20 box jumps - 24 in 

9:44

24:22 ouchie!!!

95# barbell
24” box 

Scaled to
5 rnds
15 sdhp w/ 70# kb
15 step ups 20" box
8:27
m/49/175

17:33
scaled 90 lbs

Happy New Year! 

2019 was both pivotal and wonderful for CrossFit, and from
this auspicious year we lay the base for a very exciting 2020. 

Next month we embark on our 20th year of publishing
here at www.crossfit.com. I am proud of our efforts, and impact, and humbled at the opportunity to serve each of you. Our track record in the fitness and health space is unparalleled, and we will continue without compromise to earn and keep that reputation. 

Thank you! 

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx   13:37

I miss the newbie chronicles even though I’ve been doing this for 6 years now. 

16:33
75# SDHP
24” box
M/39/6’2”/210

My legs are still fried from a couple of days ago! 🤣 18:16 RX  
SDLHP broken up into sets of 5, box jumps unbroken for the most part! Lots of resting...🤫

24:00 approx 
100# first round and then 80# for (4)

18:22 Rx
M/44/215/6'2"

Sc to Sdhp 105# otherwise Rx
27:47

High pull sumo deadlift 27 kg
 Jump box 45ish cm XD
Time: 20:32
First time for this WOD

11:28 - Rx

10:39 Women’s RX

2 rounds
20 kb swing
20 boxjump

hamstrings and calves blew up, start dry heaving. About as reconditioned as ever. Let’s see what 1 year of .com does for the mind and body. 

35/195/5’9/M

Rx 16:49

19:33 Rx
m/51/5'11"/200#

May the New Year be auspicious for all!

11:15 rx. Step down round 1-4, rebounded round 5.

10:27, 75# and 20", guess I could have gone heavier 

Did Bryan's warm-up

20:36 Rx

115lbs was definitely heavy for me. Had to break SDHP into 3-5 sets per round. Was able to steadily cycle to box jumps without a break.

Happy new year everyone!

23:48 @ 95#/24”

75# SDHP
24” box
13:45

Jackie
45#
16” step ups
11:18

OPTION 1B
5 rounds for time of:
16 sumo deadlift high-pulls
16 box jumps
75 lb., 24-in. box

11:25

Women’s weight & height
12:21

fast when moving, but had to break almost every set for breath

23:58 Rx 

M/45/6'2"/185#

This starts year #9 for me in my Crossfit journey Happy New Year all

Scaled to 95# and 24" box the rest as rx'd 
12:44

5 rounds
15 SDHP, 80#
15 box jumps, 24”
10:24
10 min of L-sits, planks, and handstands

Happy 2020 to my virtual Workout partners!

57/5’8”/160ish

17:44 Rx

Scaled to 5r/t
20 SDHP, 45#
30 box toe-taps; 12”, at tempo
16:26
Major hip cramp in last round so only 17 SDHPs, stretched for 2-3 min but it wasn’t letting up so move on to the box then called it.  
Spent every day of 2019 miserable, sore and/or injured.  Lost a lot of explosiveness, mobility and endurance.  Starting all over in 2020 and building back up.

Happy New Year, y’all!  Hope 2020 is your best one yet!!  😁

14:02 Rx. Happy New Year!🎈🎊 

15:13
65# & 20” (didn’t feel like being extra cold  by going outside to use the retaining wall for 24” like usual) and it’s 2020 so 20” is very fitting. 😂

Happy New Year! 

Just caught up. I made up all the workouts from the hang snatches and I’m dead dead dead!

Todays score is 21:25, I did it after only resting 10min after the 20min of K2E, pistols, and HS walk.

Subbed tire flip for high pulls
15.20

These Modification videos are awesome! Very helpful and motivating as a coach and affiliate owner to continue getting new ideas, education, and advice directly from CrossFit.com

Please keep this content coming!

If we could show the masses that CrossFit is Scaling and Modifying then the masses would come to CrossFit!

9:53, RX

Rx’ed
16:45

Does anyone have suggestions for modifying for a sore right shoulder? I was thinking to just do Sumo DL without the high pull as that is a little too ballistic for me right now.

Omg I thought I knew what deceptively difficult was. I thought I knew what discovering my weaknesses was, (doing crossfit errday for only 3 months) I was really challenged by this one. 28" box, 95 lb. gasping for air whole time, lost count as well as glycogen in the brain! I think it was 3 and a half  rounds in 20 minutes and then I had to get ready for work. Happy decade!!! Wubba Lubba Dubb Dubb!!!

hi everyone my name is Antonio i am italian i have been training with crossfit.com programs since 2012 i have been doing it for a long time at high levels but in recent years i have had problems with the joints especially of the knees and ankle i still follow yours programs but I don't always find the variations that allow me to train, reading your comments I found excellent suggestions and I still manage to do something ...thanks for the support

RX:14'36''
https://youtu.be/XOy0h5YkqMU

Continuing my annual tradition, I have a Word.docx file which includes every main page WOD since 070929 (070601 now) that I am happy to share.  It totals more than 3,400 WODs, and makes a handy searchable (584 page!) reference document.

The document in the link below is updated through December 29th, 2019.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment might be lacking.  A couple of them are real bears.

(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol)
yahoo.com and I will send you the document.)

I’ve been collecting the WODs for a *long* time, and I believe
that 2019 will mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 180215 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 14 years.  So if I go
through it four more times, that’ll put me at the ripe age of 116. :-}

All the best to each of you in 2020 and beyond,

David T. M/60/5'8"/182

https://drive.google.com/file/d/10EWXvDvEm2vQgd_raBDAAVuyHQKm9grM/view

INTENDED STIMULUS

Let's start the year with a BAM! This is a nasty classic CrossFit piece, a medium-range effort that will test your grit and your stamina. The weight/height and the number of reps are meant to be slightly more challenging than you typically would do for both movements. They should be manageable, and you should be able to keep up your pace, but you should also reach a little. Today is an excellent day to modify reps instead of height/weight if that allows you to get both the intensity and the little extra challenge. Whichever route you take, adjust your numbers so that each round takes you 3-4 minutes. In this kind of workout, coming out a tad slower than you want and trying to keep the pace throughout will put you in the right spot. If in that fourth round, you have the capacity both mentally and physically to keep up your opening pace, you did everything right. In the fifth set you will know what to do, and you'll do it. This is a power output workout, which means this is an intensity-driven workout. Put yourself in that situation and thrive.  Athletes with good capacity and stamina but without jumping capacity can modify box jumps to step-ups to keep the workload and the power output. Check the options below for ideas.

MANTRA: Slow and steady!



▶ OPTION 1A
5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps

♀ 65 lb., 20-in. box
♂ 95 lb., 24-in. box

Total workload reduction ~18%

▶ OPTION 1B
5 rounds for time of:
16 sumo deadlift high-pulls
16 box jumps

♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box

Total workload reduction ~18%

▶ OPTION 2A
5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps

♀ 55 lb., 16-in. box
♂ 75 lb., 20-in. box

Total workload reduction ~36%

▶ OPTION 2B
5 rounds for time of:
16 sumo deadlift high-pulls
16 box jumps

♀ 65 lb., 16-in. box
♂ 95 lb., 20-in. box

Total workload reduction ~36%

▶OPTION 3A
5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps/step-ups

♀ 45 lb., 13-in. box
♂ 65 lb., 16-in. box

Total workload reduction ~45%

▶OPTION 3B
5 rounds for time of:
16 sumo deadlift high-pulls
16 box jumps/step-ups

♀ 55 lb., 16-in. box
♂ 75 lb., 20-in. box

Total workload reduction ~45%

Globo scale: if no barbell is available sub dumbbell sumo deadlift high pulls with 2 35/50lb dumbbells.  For the box jumps you can build a box with those step things to the rxed height.  You can also do bench jumps or bench jump completely overs if an appropriate height box isn't available.  If necessary scale down to 25/35lb dumbbells and 20/24" box or bench. 

RANT
A classic easy-on-paper one that gives you nowhere to hide. Since intensity is supposed to be a thing here, might not be a bad idea to switch sdhp to like kb swings or deadlift or something with less moving parts if the technique and timing is not there yet. Then practice sdhp during the warmup. Box jumps would probably be intended to be step-down at the height listed.

PURPOSE
challenge jumping positions by fatiguing the crap outta ourselves. We should probably be unbroken on everything but the movement at round 5 should baaaaaarely worse than round 1, if at all.

NEW TO CROSSFIT VERSION
same as listed, just sub regular deadlifts or kb swing for sdhp. Do step-downs on boxes.

TRAINING SCALE
modify movements so you can move at a pace that makes talking really difficult

PRACTICE SCALE
turn the timer off and do this as listed. Emphasize getting past the knees before jumping on the sdhp and vertical shins on the landing of the box jump (I prefer feet together too).

GROUP SCALE
I always feel on edge when there's bars and boxes in the same workout. Doesn't mean to avoid them, but just be cautious because our floor is uneven and bars roll. If equipment is an issue then this is an easy one to do as 1-minute stations.

INJURY SCALE
pick something with upper-body pulling and something that extends and flexes the legs/hips, then go 7 or 8 rounds for time; it won't be as intense and that's okay.

WARMUP
Kb swing - core to extremity prep for sdhp
Squat - position prep for both movements
Jump rope - always
Pull-up - just because
Handstand - just because
Candlestick roll - vertical shins landing prep for boxes

GENERAL FEAR LEVEL: 7

GENERAL WARM-UP

2 rounds of:
1:00 of single-unders
10 ring rows
10 push-ups
10 sit-ups
10 supermans
10 air squats

SPECIFIC WARM-UP

Box jump
5 broad jumps
5 box jumps, low height
5 box jumps, moderate height
5 box jumps, workout height

Sumo deadlift high-pull
With an empty barbell, perform 5 reps of each:
Sumo deadlift
Sumo deadlift shrug (slow)
Sumo deadlift shrug (fast)
Sumo deadlift high pull

Build-up
EMOM 6 Minutes
Min. 1 - 3 sumo deadlift high pulls with light weight
Min. 2 - 1-3 box jumps
Min. 3 - 3 sumo deadlift high pulls with workout weight
Min. 4 - 1-3 box jumps
Min. 5 - 3 sumo deadlift high pulls with load above workout weight
Min. 6 - 1-3 box jumps