남(m)/46/171cm/96kg/230302/
Complete as many rounds as possible in 15 minutes of:
15 chest-to-bar pull-ups
30-second L-sit on rings
Post rounds completed to comments./
오늘기록 2라운드+c2b 1회/
이전기록 자세불량으로 기록 안 함/
목요일 저녁 두번째와드

CFWUx2
4r

6 Rds
scaled to regular pull-ups and leg tucks

M/39/5’9”/195#

7R + 5pull ups + 8 seconds. Scaled to 5 chest to rings pull ups and 30 seconds tuck hold with parallettes on aerobic step.

L-sits on 45# dumbbells

3 1/2 rounds + 18 seconds

4 rounds plus 28 reps/seconds 
Rx’d

4 + 12 pull-ups rx

3 rounds rx’d

4 rounds plus 3 chest to bar pull-ups rx’d
broke the L holds a ton from the beginning to maintain quality and intensity. Had very straight legs and feet above the hands until the final 10 seconds of the final round, when I couldn’t even hold for 3 seconds. 

Warmup:

General warmup 
2 rounds:
Row 500m or run 400m
Plank 30 seconds
Ring row 10 reps
Backward Butt scoots 30 seconds
Hanging knee raise 10 reps
kip swing 10 reps

Chest to bar pull-ups:

3 sets of 3 kip swing plus a kip
3 sets of 2 kips swings plus a pull-up
2 sets of 2 kip swing+pull-up+2 kip swings
2 sets of kip swing+kip+pull-up+Ctb
2 sets of 3 chest to bar pull-ups 

L-sit on rings: 8 emom
Tuck Support on boxes 30 seconds
Back scale each leg :15
Support on rings :15
Back scale/front scale left :15 each
Back scale/front scale right :15 each
Partial Tuck Support on rings :15
Back scale on left leg :15/left leg Ring L :10
Back scale on right :15/right leg ring L hold

Practice round:
3 chest to bars
6 second L sit on rings



181/41/69”

RX 5 rounds

Scaled to 12 towel rows (to 45 deg) and 25 second chair holds. 

12 rds completed in 15 mins. 

Only got through 12 reps of CTB in 4th rd

5 rnds
Change 2 rounds bench Lsits; 3 rnds vups
 

M/34/6'/175#

4+3 Rx

3 rounds

4 rds + 10 C2B PU in 5th

4 rd + 5 reps
tuck sit hold from floor

Sc to kipping pull-up, ring tuck hold with spurts of ring lsit

4 rounds + 9/-

7 rounds
Ground L sits

34/M/180

15 strict pull-ups (low ceiling for CTB)
30 second L-Sit on Parallettes.

Round times
R1 | 01:27 |  
R2 | 02:06 | +39 s 
R3 | 02:19 | +13 s 
R4 | 03:01 | +42 s 
R5 | 02:56 | -5 s 
R6 | 02:23 | -33 s 
Time left over: 00:48 for 12 reps

Total: 6 rounds + 12 reps

6 rds + 2 reps

3 rounds + 9 seconds

5 rounds+9
strict pull-ups
tuck holds on rings
43/1.78m/77kg

6 Rounds + 3 Reps rounds in 15 minutes of:
15 Ring Rows
15-second L-sit

4 rounds + 31 reps
C2B pullups
L knee tucks on paralletes 

7 rounds + 5reps

8 C2B pull ups
30 sec L tuck with parallettes

5 rounds + 6 reps
Rx

Plus 20# weight vest, 4 rounds + 9 C2B pull-ups.

Took a fair bit of warm-up as I have neglected doing pull-ups for quite a while.  C2B is hard, and with the weight vest, I could only do 3-5 at a time. 
Broke L-sits into 2 or 3 chunks each round.  Intensity naturally lower on this, given all the breaks in pull-ups and the static nature of L-sits.  Still hard though!

47m/5'10"/185

Rx’ed 
= 7 rounds + 13 reps

Did four rounds but the last two rounds I only could do five chest2bar pull-ups

I'm doing something seriously wrong with those C2bars

15 C2B
30 sec tuck holds on rings

20 lbs vest 

4+20 

M/36/172
15 min AMRAP:
10 C2B
30 Second tuck holds 

7 rounds + 2

5 rounds + 7
Not ctb on all reps but I tried
Lsits broken 20/10 all rounds

Rx 5 rounds + 14 C2B

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

6+8 - Sc (Ring Tuck L-Sit)

5 rounds + 11 CTB-PU Rx

Black Lives Matter

Studies like this definitely help to clarify why a stressor like exercise can provide positive benefits while other stressors can largely be negative to the organism. 

15 Ring Rows

30sec of practicing support hold & bringing knees up. 

7Rds on the dot. 

4+23, Chest To Bar and Ring Support Hold (some L-Sit, but not enough lol), Tried to turn rings out for more challenge. 

Looks delicious, easy to follow.

10 min AMRAP
15 Strict pullups, 30s L-Sit
3 Rds + 15 exactly

Scaled
Band assisted pull ups
L sit on floor 
6 rounds 😅👍

3 rounds + 12 chest to bar PU
(L-Sits on p-bars!) I didn’t want to hang my rings up in the rain! Blisters & rain on a bar made of galvanized pipe.

8 rds

10 Pull-ups (on tree branch/thick grip)
30 sec Knee Tuck Hold on rings

5 Rds + 3 pull-ups 

AMRAP 15 mins
15 pull-ups
30 sec L-sit on rings(1st time doing)

I had no idea what Glassman said until I saw the sheep posting here. I thought this community was better than that. I still know exactly what he said, and guess what...I DONT CARE. Know why? Because I come here for the daily workouts. I wish the moderators would simply delete all the comments not directly related to the workout. 
I've been a crossfitter since 2009 when I started in Arizona. Got my L1 in 2012, Endurance in 2012 and dropped the typical box in 2015 because it was just too damn trendy at that point. I'll be around when everyone comes to their senses and I will support Crossfit and Glassman. I have no love for the pandering idiots on social media who have caved to the peer pressure. 

With that said, I hit 50 miles on the road bike this am, will knock out another social ride later this evening when it cools down and will save today's workout for tomorrow. 

7 rounds
dip handles L sits
strict pull ups
(rounds 5-7 were split 5reps/10s)

I have known Coach Glassman for more than 15 years. He greeted me with a bear hug the very first time I met him and hours later he let me sleep on his couch for the night. I had taken a road trip from Seattle to Santa Cruz to meet him and I didn’t have a hotel room for the night. He took me in.

It might be hard to believe, but this was in 2004 and I’d never even seen a picture of him at that point. Those of us up north were curious about who he was, but he never made CrossFit about him. The methodology was the message.

That one night on the couch ended up turning into a whole summer living under their roof. And throughout that summer, I saw him take in many others. Their home was always open to the community. CrossFit has grown exponentially since then, but it still feels like home. It might not feel like that right now, but it will. True friends stick around in times like this and we’ll all be tighter than ever once we get through it.

+ To companies and people attacking Greg Glassman: In the paraphrased words of Comrade Lenin, you are both useful idiots and political prostitutes.
+ To people who mistakenly think that multi-generational racism has a simple solution: Get educated and, hopefully, acquire critical thinking to realize that complex problems require complex solutions.
+ To black people of the USA: You will have knees on your necks and you will not be able to breathe until you get a transformational leader, instead of geriatric, mostly white politicians pretending to fight for you. 

Modified to
10 strict pullups
20sec on pbars

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

Rx 5 rounds + 15 C2B + 16 secs (= 90c + 163s = 253 "reps")

C2B pull-ups rx
subbed 30 second tuck hold on parallettes 
5 rounds + 9 C2B pull-ups

7 rds  plus 10 chin to bar and 6 Sec tuck holds on rings.
 Blue band chin to bar
15 Sec tuck hold rings

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.

Scaled to 
15 in amrap
15 mostly strict CTB on yoke fat bar
30 sec knee tuck hold on rings
5 rnds plus 7 CTB
m/50/175

10 rounds - 20 mins
SHPU - bands after 3rd round 
L-sits - couldn’t make the L, used chairs 

five rounds and 9 reps for chest to bar

7 rounds + 25

Tuck hold on bars

31-m-200
7rds 
Did Pull ups on 4x4 post

46/M/180

Sub'd DH Pull-ups for C2B
4 Rnds

I know a man who was also brutally murdered by the authorities. In his case, he was suffocated over a matter of hours, not minutes. He also didn’t deserve what was done to him. In fact, he was above reproach and had lived a completely blameless life.  And this fellow could have easily escaped this horrible death, but instead he chose to give up his life in full view of a violent mob that was cursing him and spitting on him.  Why would any man do this? Of course this man’s name is Christ Jesus, the only son of God, who died on a Roman cross – arguably the worst torture machine ever designed. By doing this, he pre-paid for all of the ugly thoughts, words, and actions that are pouring out of so many of us these days.  For those who accept these things, Christ’s death has completely erased all of this ugliness in God’s view.  Even men like Derek Chauvin. Even you and me. Even Greg Glassman. Even George Floyd. 

Recent events will fade into history, but Christ’s actions will outlast the news cycle.  It was even predicted hundreds of years beforehand:  “Surely he has borne our griefs and carried our sorrows, yet we esteemed him stricken, smitten by God, and afflicted.  But he was pierced for our transgressions. He was crushed for our iniquities.  Upon him was the chastisement that brought us peace, and with his wounds we are healed.  All we like sheep have gone astray. We have turned, every one, to his own way, and the Lord has laid on him the iniquity of us all.”

Let’s accept this grace that is freely given to us, and let’s give grace to others. Christ stepped out of the grave, and he’s coming back again. We’re one day closer to it than we were yesterday. In the meantime, we have enough problems on our hands, trying to live lives that are plagued by the evil one who tirelessly points an accusing finger and fans these flames of hatred.  Christ will deal with him later. Death will be destroyed, and all of this pain will be forgotten. This is good news! Rather than tear each other down, let’s build each other up.  Peace be with you all.

Yea look, I read the comment Glassman wrote. However, lets put it into perspective.

Someone posted that racism is a public health crisis, and no doubt, Glassman thinks of health in a different way. He thinks of health and public health in terms of foods we eat and the exercise we do. In fact, a definition I found states the following:
Public health is defined as the science of protecting the safety and improving the health of communities through education, policy making and research for disease and injury prevention.

Now to tie Floyds death to being a public health crisis is dependent of how you interpret the definition, and let's be realistic, it can be interpreted a number of different ways. Some people who are heavily vested to the current cause will say it is, a nutritionist/ exercise scientist on the other side of the world would find it hard to join racism or police brutality to that definition.

So I see Glassmans response as him scoffing at the thought that the actions of a police officer is a public health crisis. Maybe it is, maybe it isnt..... either way, it is a completely different conversation about how someones personal feelings are towards racism - especially if they dont interpret someone elses definition to be the same as theirs.

Lets take a step back and see it for what it is.
Was it insensitive to the current climate and could it have been argued differently? Yea it could have. He should take a kick in the ass for that.
Does it say he is a racist and is somehow a worse person because he wrote it? Make your own mind up. But lets draw a line as to what each definition is, because im sure we have all experienced confusion as to what is being interpreted as racism and what isn't these days. It seems that this very term has morphed into many many different definitions depending on who you speak to, their experience, and how they have been taught. Let's not cloud our judgements without first acknowledging all of that as a reality of the times we live in. 

5R+3 Rx

:6R+5 (sub:tuck hold)
https://youtu.be/16800qn-jNU

WOD ANALYSIS

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

Format: This exercise is a single modality WOD that uses of two movements in gymnastic element; one of them is dynamic and another is a static. 

Purpose: The training purpose is to improving the stamina. This WOD is fire the shoulder and core muscles. Shoulder muscles are challenged in both 2 movements. They have challenged in C2B as a main role and also, they have challenged in L-sit as a stabilizer muscles. Furthermore, the core muscles are challenged in L-sit hold.

Note: The movements and repetitions were chosen so that the athlete could not complete the repetitions of C2B from the third round onwards. Because the shoulder muscles are involved in both movements and fatigue will appear very soon.

Scoring (round numbers): Athletes must do at least 10 rounds of this WOD. Advanced athletes can do at least 12 rounds.

Running a class: Trainers have 45 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 and cardiorespiratory play a major role in this WOD. Furthermore, Strength, flexibility, balance and coordination are challenged.

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

Anatomy:
C2B: Rhomboid, Latissimus dorsi, Biceps, Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis
L-sit: Rhomboid, Latissmius dorsi, Pectoralis major (sternum head), Biseps, Rectus abdominis, Iliacus psoas, Rectus Femoris, Quadriceps
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for C2B ≈ 5 min
Specific warm-up for L-sit ≈ 4 min
WOD: = 15 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 18 minutes that can be divided in specific warm-up or cool-down.

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

As affiliate owners we are fighting two pandemics:
1) The virus
2) The comments made by CF CEO

We need at least an email to let us know what is the way forward. You can not keep quite and post recipes like it is a normal day. Please do something to sort out this sh%t storm.

Coach Glassman has done more for health and wellness than anybody on the planet.  He’s challenged the status quo, effectively, from day 1 and his creation has inspired thousands and thousands of people to improve their lives. He’s also created vast material wealth for anybody within his orbit; affiliate owners, Reebok, Rogue etc.

I find it disheartening and disingenuous to see how hastily these supposed community members have thrown Coach under the bus over a misunderstood tweet.  

Coach always said one way you know CrossFit isn’t a cult;  you can always choose to leave.  

Well, I’m staying; please Coach and HQ, keep pouring the kool-aid.  

Where is the recipe?

A recipe?????

Please, we need to know what's going on!!!!

Globo/Home scale:  If you are using a door chin up bar, sub strict pullups 1/1 for the Chest to bar pullups.  If you don't have rings, sub other types of l-sit holds (2 chairs, 2 boxes, dip bars, or hanging from a pullup bar)

Champions Club Scaling Notes

RANT
Most of the formal movements we do in the gym are done with connection. What that means is they're done with both feet or both hands (or all four) secured to the ground or a solid object like a bar. This connection can hide some faults that would show up when you take away that connection. For example, someone could show really good shoulder position on the parallel bars, but put them on rings and their shoulders roll forward and hands turn in. Connection is a great way to scale up or scale down any movement and expose some flaws.

MAIN DECISION
Do I want to go for intensity or for quality?

NEW TO CROSSFIT SCALE
Complete as many rounds as possible in 15 minutes of:
5 pull-ups
15-sec L-sit
*practice support on the rings for the warmup

WHAT ABOUT THE MOVEMENTS
Pull-up - pulling, skill, global extension/flexion, extra range of motion, connection
L-sit - pulling from the hips, pushing from the shoulders, loss of connection/open circuit, static hold

WHAT ABOUT THE FORMAT
With this thing being 15 minutes instead of 20 or 25, I would think that unbroken is assumed for a little bit then maybe start splitting up around halfway through. This is tricky to judge, though, because I'm not great at either movement.

LEARN TO COOK
Team workout-style might work well, with one partner holding an L-sit for some time while the other practices pull-ups. Or the other way around. This makes one station more for intensity and the other for quality. You could also shorten the reps each round, maybe extend the time cap if needed, if you wanted to preserve the movements.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
Cut the reps in half(ish), extend to 20 minutes

GENERAL FEAR LEVEL: 5