남(m)/46/171cm/96kg/2302027/
Complete as many rounds as possible in 25 minutes of:
25 sumo deadlift high pulls
25 push-ups
25 thrusters
25 sit-ups
♀ 45 lb. ♂ 65 lb.
Share your at-home modifications and rounds completed in comments./
2라운드+ 쓰러스터 6회/
월요일 저녁 두번째와드

CFWUx2 10*45sdhp/thr
3r +25 (several sdhp after buzzer)

5+14 RX
M/38/5’9”/195#

Rx 6+5
M/44/78kg 

4R @25kg bb (but i had to partition the last round of thrusters and situps). Humbled quite early on as I was aiming for 5R. Thought I'd blown the 4R mark as well with about 12 mins to go but stepped it up.

3 Rounds, scaled.

30# dumbbells 

3 rounds plus 22 reps
used a pair of 35# dumbbells 

2 + 6 thrusters rx 

3.5 rounds rx’d

3 rounds plus 61 reps as RX’d
(no abmat/no momentum butterfly sit-ups)

So winded on this one! 


181/41/69”

4+83

3 rounds plus 2 sdhp
Rx

3 + 44 (344) 35# bar
Steve at CrossFit Lake Tahoe

Rx - 2 + 15 SDLHP = 215 total

Rx 3 rnds + 62

M/34/6'/175#

4+25 Rx

4 rounds, 69 reps, rx
M/40!/6’2”/205

Complete as many rounds as possible in 25 minutes of:
25 sumo deadlift high pulls
25 push-ups
25 thrusters
25 sit-ups
♂ 65 lb.
Share your at-home modifications and rounds completed in comments.

3 rds completed w 1:15 left

4 rds
Rx’d

And, I'd just like to say I agree with what, thankfully, appears to be the majority view on this forum that Greg Glassman has a right to his opinion whether it offends anybody else or not.  

3 rds + 9 reps Rx'd

M/36/160#/6'0.5"

M/43/6’3”/215

5+40 reps

4 rds +65 reps. RX.

Women’s Rx: 6rds+13

Into 3rd Round (total reps 260) as prescribed 

3 rds 49 Rx

4 rounds + 10 
as prescribed 

M/31/185
4 rounds rX, dumbells (35lb each)
 hardest workout on the site in a long time IMO

PRIORITY:
as rx, quality movements at rx weight, move when able, rounds are a tracking tool and not > quality functional movements executed at high intensity

SUBSTITUTIONS:
Dumbbells, no barbell available 

SCALING:
60# (30lb ea dumbbell)

RESULTS:
3 rounds + thrusters
4 round finished at 27:21
6:11, 6:00, 7:09, 7:58

6rds+30 (25#, sub’d goblet squats for thrusters)

😔

20 min AMRAP
20 reps each

Sub’d 60# db for SDHU
Sub’d 50# db for thrusters

4 rounds

Pukie? Is that you?!

Thanks CrossFit
Scaled
25min AMRAP
25 SDHP 45# KB
25 Push Up
24 single arm thruster 50# DB
25 flutter kicks
4 rounds + 10 Push ups

45# bar
3 rounds + 25/25/-/-   total reps=350

4 rds

3 rounds + 93 reps

Rx'd

5 rds + 8

Got back to weight strength training 2.5 monthes ago(Squats, DL, OHP, Bench Press, Power cleans and Pull ups) .After building enough strength I noticed how I neglected every other aspect of my fitness, and remembered how doing crossfit a few years ago served the purpose well, so this is my first crossfit workout.
*2 rounds 
In terms of muscle strength being able to lift the weight and perform the excersices I didnt find it hard.
In terms of stamina and muscle endurance it was terrible, had to take breaks now and then to catch my breath.

3 round + 67

4 rd + 52
45# vest swings and thrusters 

3 rounds  in 15 minutes of:
15 sumo deadlift high pulls, 65#
15 push-ups
15 thrusters, 65#
15 sit-ups

Subbed: double 16kg kettlebell SDHPs & thrusters
Thrusters were pure agony...
4 rounds43/1.78m/77kg

Another phenomenal weekend (second time through L2) spent engaged in the fundamentals of professional coaching...despite all the tribulations we are currently facing individually and as a nation, these two held to state and business mandated social distancing rules, all while providing an atmosphere of inclusivity and professionalism to ensure we had the best learning environment possible! Many lessons learned and added to my coaching toolkit this weekend! Thanks Nicole, Eric,  Verdant Fitness, and my other classmates for ensuring an awsome weekend for all!

Very disappointed in CFHQ right now. Coach Glassman please take responsibility for your actions and step down so CrossFit can live on. 


4 rounds + 66 
RX

50/M/6’/320#
WOD as prescribed...
3 rounds + 21

*I could barely get up off the floor... shoulders are DONE ✅ 

I love this community, and we need to love ALL our brothers and sisters... show concern, compassion, and empathy 🙏❤️
✊🏼✊🏿✊🏻✊🏾✊🏽 #blacklivesmatter #georgefloyddidnotdieinvain

PSA- my legs were toast going into this workout (and the WOD at the box this morning) 

Rx’ed
= 5 rounds + 13 reps

Rx 
3 rounds
50 reps

45# barbell
4 rounds + 54 reps

Jackie:
400 m run
25 sit-ups 
25 squats
5 rounds

45# barbell

4 rounds + 45 reps

Nice all-rounder

Coach Glassman,

Today, all CrossFitters heard you loud and clear. Your words were crystal. What's not clear is where those words came from. Sure, I understand you think the outage about George Floyd is trivial, but COVID-19 as well? I'm...very confused after thinking so much of you and this system for so many years. And to see that and be...waiting...and waiting...hoping for you to come out and recant what you said. It took you 28 hours. Even, then, CrossFit Inc. had to convince you to do so.

Coach Glassman: Where were you when all this was going on? Where were you in April? May? Only now you feel you have to comment on the situation and even then it's only to make fun of it?

Commenters below seem to suggest that I if I have a problem with your beliefs, I should take a break from visiting here. I think I'll take them up on that offer for the time being. Thank you for everything you've offered me.

Am I alone in remembering when Coach went to Africa to dig and build water wells as gifts of health and life for the Africans?  Such personal toil and expense on behalf of blacks he never even met before is clearly not the action of a racist.  The hysteria over his humor is most absurd, and possibly a shakedown for a "donation" to some political group.

Home wod - kids are not a problem

I used a kb. It Works if you have enough shoulder mobility 

https://youtu.be/K_qrX9IpbdY

46/M/180

45lbs Kb Sumo High Pull
15lbs DB Thrusters
Abmat Sit-ups

4Rnds +21 sit-ups

M/34/180

Rx

Round times
R1 | 05:05 |  
R2 | 05:36 | +31 s 
R3 | 07:04 | +88 s 
R4 | 06:27 | -37 s 
Time left 00:48 for 17 reps

4 rounds + 17 reps

Felt lazy today...

M/36/172

55lbs
99F

3 + 56 reps

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

5 - Rx, (Ab-Mat Sit-ups)

Rx 4+60

3 1/2 rounds - M 29 6’ 280lb

3 rounds + 30 reps...😅👍

2 Rounds + 57 Reps (RX)

5 Rds + 5 SDHP Rx 

3rds +62

5 rounds + 10 SDHP Rx
m/52/5'11"/200#

2+80 Rx
I still have my legs killed since Saturday.
I think our founder wanted to criticize the behavior of those who govern us, perhaps better with different words, but the point is that ... to always give a shock

Plus 20# weight vest.  4 rounds + 13 SDHPs.

As Speal is wont to say, “light weight and high reps make some fitness”.  Everything broken except sit-ups.  SDHPs and thrusters usually 10-10-5.  Push-ups in quick sets of 5 with short breaks.  Younger boys did this with me.  Aidan (9 yo) got 3 rounds with 5# DBs and box push-ups.  Colin (12yo) got 4 rounds + 25 push-ups with 15# and box push-ups.

47m/5'10"/185

As rxd 5 sit-ups short of 4 rounds, finished 4th round in 25:11  

Rx’d 
4 rds + 54 reps

4+32 Rx Male 185#

And thank you Chris Nostrand. 

32yo female. 135lbs. 

25 SDHP w/ empty 45lb bar
25 Push-Ups
25 Thrusters w/ empty 45lb bar (used a medball as a target for depth)
25 GHD Sit-Ups

Score: 3rds + 65reps or 365reps

Break up strategy I used per movement:

SDHP: 9/8/8
Push-UPS: 5/5/5/5/5
Thrusters (toughest of the movements for me): first rd 10/10/5 the rest 5/5/5/5/5
GHD Sit-Ups:9/8/8

AMRAP 25 min
25 SDHP 45#
25 Pushups
25 Thrusters 45#
25 Situps (abmat straight leg)

3 rds + 25 SDHP

Great looking group of people, those kids webinars are packed! That is great to see. 

Scaled to 
2 rnds @ 45#
Allergies were kicking my butt this A.M.

Globo/Home scale:  I have decided to continue to give globo/home options for the time being.  That may change however.    For those of you who do not have a barbell sub with 20/30lb dumbbells for the SDHP and thruster.  If using a kettlebell, sub 35/53lb for the SDHP and do burpees for the thrusters.  Bodyweight sub are burpees and supermans. 

RXd 
3.5 rnds
45/M/5'9/210lbs
That was not impressive on my part at all. I underestimated it big time.

4 rounds + 10 SDLHP
65 lbs

Thrusters, as always, were the weak link.

4.5 rounds + 20 thrusters
30# dumbbells 

(man. those thrusters!)

M/45/6'2"/180#

Scaled to women's rx'd 
5 rds + 7 sdlhp

With 55#
4 rounds + 3 SDHP

Lits of stamina and endurance work of late. Hope to see soon how it effects strength. 

50lbs barbell
5 rounds + 25 SDHPs + 1 push-up = 526 total reps

Many comments about both the Floyd incidents and demonstrations/riots and also about the very-poor-taste tweets from Glassman. I get it, people are upset and want to hear from leaders. But Glassman is not a leader of the civil rights movement, except as it pertains to the "civil right" to exercise. Let's not expect someone to do or say things about which he likely is not a deep-thinker, and feign grievance when we realize he probably had not thought deeply about them. I challenge almost anyone else attacking Glassman to demonstrate his/her own long history of thinking deeply on these types of questions. Right. You probably haven't, either.

three rounds, 

it is not really hard, but i am low energy today =(

3-Rsd plus 22 sdhp
35 lbs

Scaled to:
45lb barbell for SDHP and Thrusters
25 second tuck hold for sit-ups 

4 rounds plus 10 thrusters 

Looking at this WOD I would say that a good score range is in between 4 and 6 round. In your 4th round being ok, 5th good and 6th excellent (or too light).

I did it Rx and ended up completing only 2rounds and 70ish reps... Probably too heavy for me and should have gone empty barbell.

If you think I misjudged this WOD, please let me know. I am always looking to learn more ;)

30# weight plate for sdhp and thrusters
3 rounds in 15:30 (originally 15 min AMRAP)

60# SDHP, 
PU RX, 
45# Thrusters 
SU RX 

2 rounds. Gotta start somewhere I guess 

31-m-200
65#
3.5rd
350 reps exactly
Spent my last 15 seconds falling in my own sweat and just decided to lay in it 😂

35 lb bar, all else Rx, 4 rounds plus 25 SDHP

WOD ANALYSIS

Coaching notes:
What catches your eye the most in this exercise?
The number 25 is used to select reps and duration. But Why? George Floyd died on May 25.
In light of recent events, this number has been chosen with the aim of saying that Crossfit is against racism and show their goodwill.

Template: This high volume WOD follows “AMRAP” template, so scoring is based on as many reps as possible. 

Format: This exercise is a couplet modality that is combined of high reps weightlifting movements and gymnastic movements.

Purpose: This WOD uses complementary movements, so the training purpose is to improving the stamina and strength of full body muscles. 

Scoring (round numbers): Athletes must do at least 7 rounds of this WOD. Advanced athletes can do at least 8 rounds.

Running a class: Trainers have 35 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, strength and cardiorespiratory play a major role in this WOD. 

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this WOD.

Anatomy:
SDHP: Rhomboid, levator scapulae, Anterior & posterior deltoid, Biceps, Brachio radialis, Hamstring, Gastrocnemius
Push-up: Pectoralis major (sternum head), Triceps
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximmaus, Quadriceps 
Sit-up: Rectus abdominis, Iliacus Psoas, Rectus femoris
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for SDHP ≈ 5 min
Specific warm-up for Push-up ≈ 3 min
Specific warm-up for Thruster ≈ 6 min
Specific warm-up for Sit-up ≈ 3 min
WOD: = 25 min
Cool-down: ≈ 10 min

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

That the US ranks number one among Western nations for obesity, diabetes and heart disease is appalling. Sadly, it is something we export to other countries in the form of snacks and sugar sweetened beverages. Remember when coffee was just coffee? Now it’s a gotta be a taste explosion in your mouth. 33g of sugar in a Caramel Macchiato, for example. And throw in a pastry just in case your pancreas hasn’t taken enough of a beating.

The videos that have been posted here recently give me hope. All kinds of people are able to reverse these chronic diseases through the CrossFit diet and exercise prescription. The affiliates are the tip of the spear in the fight against chronic disease.

4R + 1 CrossFit HIM  (Making People Better - CrossFit.)

同一个世界，同一个梦想！人类大家庭不分肤色，不分种族！
RX: 4R+4.
https://youtu.be/LEnTcDtnlOQ

1 Corinthians 4:5

personally, i accept his apology. 
I have to take people at their word.
Face value.
I cannot attempt to guess why he apologized 
other that his explanation
we owe each other that much
as Humans
be more human

Champions Club Scaling Notes

RANT
Just a Workout

MAIN DECISION
Do I have the technique for sdhp to do them in the workout for intensity?

NEW TO CROSSFIT SCALE
Same reps, same time, sub kb swings or light deadlift for sdhp

WHAT ABOUT THE MOVEMENTS
SDHP - squatting, jumping, core to extremity, lots of internal rotation demand on the shoulder, external load
Push-up - pushing, mid-range
Thruster - Satan's gift to the planet earth
Sit-up - pulling from the hips, get-up, global flexion

WHAT ABOUT THE FORMAT
A good mix of stamina and endurance

LEARN TO COOK
Lowering the reps and upping the weight would shade towards strength, lowering the reps and keeping the weight the same would shade towards endurance. As is probably gives us a good dose, though.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is.

GENERAL FEAR LEVEL: 7

Thanks to Pablo, Kelley and Kolin for a great weekend at the L2 seminar at Comanche CrossFit! Excellent information and run very smoothly!

🦗🦗🦗🦗🦗🦗🦗🦗🦗🦗🦗???????????

Coach Glassman, I owe so much to the methodology you created. I own so much to your ideas. I will be forever grateful. I know I speak for many of us. 

At this point I feel very confused. I don't judge anybody at the speed of social media. However it is crucial we hear your side of the story. It is crucial we know if the intent of your words was that that most people think. If that is not the case clarify it, and own your impact so that we can keep fighting the good fight. 

Thank you!