남(m)/46/171cm/97kg/230110/
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
If at home, modify with jugs or other heavy objects. Share your at-home modifications, loads, and time in comments./
20kg, 32분33초/
화요일 저녁와드/
덤벨을 어깨에 올려야 쉽다

CFWUx2 5*30*2 5*35*2 5*40*2
19:02

15-lb DBs
Subbed 24 cal stationary bike

8:45

35# dumbbells

11:53

10:36 @35kg bb, 400m on m/c @3% (85kg man). No dbs.

45# 10:10 PR

my wife did it with me using 15# for 10:17 also a PR on our 11th anniversary

one of my favorite workouts of all time

7:37 Rx'd, 25# dumbbells

15:03
used 50# dumbbells 

8:24 9kg dumbbells 

18:03 rx’d thrusted heavy and ran fast. And rested a lot including before and after all runs and midway through my 3rd. 
50lb dumbbells 9-7-6/8-6-4/8-7
Can’t run fast after doing any thrusters let alone heavy ones so I rested enough to keep about a 6:40 mile pace. 

Really afraid of this combination of movements...almost didn’t do this. Happy to report the 50lb thrusters weren’t as bad today as they were last summer on my camping trip. Maybe drinking less helps. 

185/41/69”

8:55. 25#

55# DB 1.5 Pood KB

12:42

9:36 RX
30# DB
Male 155 lb

10:35
35# DB

200422/87/48
400run-single under
25-30-35#
5'34"

15# DBs
10:38

M/34/6'/175#

40-lb. dumbbells
8:20

95# BB thruster: 9:03

11:22

using a 24lb dumbbell, after a few days without training.

10/6/5
6/6/6
10/5

9:56 - 50-lb DB's

180507 - 9:48 - 50-lb DB's

For time, fast and heavy:
21 dumbbell thrusters
90 seconds dumbbell row
18 dumbbell thrusters
90 seconds dumbbell row
15 dumbbell thrusters
90 seconds dumbbell row
25:43, 37.5 lb dumbbells

8:12, with 35# Kettlebells.

Went lighter with the weight to make sure these were okay for the knee.  No issues.  Unbroken thrusters, and tried to push the pace a little on the runs.  Colin (12 yo) did this with me in 9:37 with a 20# barbell.  He crushed the runs but the thrusters crushed him.

47m/5'10"/180

8:28

35# DBs

thruster breakdown: 16-5/13-5/11-4

27,5 barbell

8:52

11:11

35# dbs 

m/39/6’2”/210

Used 95# barbell instead of DB

10:29

35# DBs...11:13

Maybe could've done 45s

M/42/5-10/185
12:35
40# dumbbells 
subbed 240 single unders for 400m run

45/M/200/5'9
Row instead of run
with 35lb Dumbbells
8'48

Done 4/16/20 Back was not up to moving yesterday

Finished 10:20
DB weight was 30# apiece
Broke set of 18 into 12 +6
Set of 15 into 9+6

Row machine 500m subbed for running
1:59
2:10
2:24 
Were my splits

At home, for time. I don't have heavy weights, and we are getting 8" snow today, but I have a rowing machine! I did

500m row warm-up

21 thrusters
500m row
18 thrusters
500m row
15 thrusters
500m row

time: 11:30.83
8 lbs dumbbells

Male 250#, 6' 2", 51 yrs.

10:40, at home. 40lb DB’s, 800m bike for run

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

35#DBs
9:37
male, 170#, 43

55 YOM 5’6” 212 

For Time 

21 X 35lb DB Thruster unbroken , 400m run
18 X 35lb DB Thruster 12/6, 400m run
15 X 35lb DB Thruster 10/5,  400m run

12:47

10:07
1 1.5 pood kettlebell

With 35# DBs and 500m rows
12:08
A little slower, but heavier, so I'm OK with that

180507:  Thrusters using 35 and 23# DBs (a 20 and a 3 in each hand)
21 thrusters, 13 w/ 35s, 8 w/23s
450ish run
18 thrusters, 13/5
450ish run
15 thrusters, 15 w/ 35s
450ish run
11:45
next time:  all reps w/ 35s

170101:  11:39 with 35s and 20s, but fewer reps w/ 35s/more with the 20s
160210:  13:00 w/ 85# barbell

20kg kettlebells
14:05
43/1.78m/77kg

10kg DB
run 200m

15:00

it's the beginning

9:54
30lb DB

20kg DB
 11:00

30# DB
100 S.U.’s (Working on form; can’t do D.U.’s yet)
9'55"
M/35/5'9"/175#

doing work out today because I had to take a rest day yesterday

8:45 with 35 lb DB

7:15
Subbed 400m run with 160 single-unders / DB thrusters with 2x 9.5kg DB
M / 41yo / 176cm / 71kg

12:00 minutes with 35kg barbell :)

Rx - 11:16
40# DB’s 
sets: 19/2 - 9/9 - 8/7

8:58

75 lb sandbag thrusters 

30# DB
400m Run
10'56"
M/37/5'9"/205#

9:35
35# DBs

45lb db’s
13:58

Used a ~85lb sandbag for thrusters. 

=10:08

12:45, scaled. Only have one 50# DB at the house so I threw on a 20# weighted vest and did 1 arm thrusters (21-18-15 total). Did runs as prescribed. Oi that was painful but good. Goal was to go unbroken on the thrusters and run faster than I wanted to each time. Broke the last set of thrusters up but really sold out on the runs. 

At 94kg and 76 y My dad did 5/5 then 4/4 then 3/3 single arm 2kg sb thruster followed by 40 jumping jacks in 9 min 30 . At 75 kg and 72 y My mom did 7/7 5/5 and 3/3 with 4kg also followed by 40 jumping jacks in 7 min 55 . At 74kg and 35y I did 11/11 9/9 and 7/7 single arm 24kg kb thruster followed by 100du in 7:35. 400m undoable as in bsas we are not tet allowed to go outside without a formal gov clearance. Great workout!. 

11:28 
95 lb barbell 

2xDB 50lb
21 Thruster
400m run
18 Thruster
400m run
15 Thruster
400m run
8:22:56

30# DBs - 16:50

9:54

35lb K/bell
2:00 run in place per round

35lb KB’s
8:34

35# dumbbells 
broke thrusters up
11/10
9/9
8/7
9:02

14:49

15# DB so I did each round unbroken

Lungs suck right now. Walked most of the run. 

20kg plus 60” Stubby Axle (about 64lbs)

13:08

Thank you Crossfit!!

M/45/6'2"/185#

Used 35# KB's
8:18

3.22mi run 24:37

10min rest

WOD
9:28 
30#DBs
485m (lap around the block)

11:04 Rx 
45lb dumbbells

21 KB Thruster (for arm: 7/7/7), 400m run
18 KB Thruster (for arm 6/6/6), 400m run
15 KB Thruster (for arm 5/5/5), 400m run
used KB 16kg
Time: 9:41

2x35# to make more of a sprint (14/7; 11/7; UB).  Will do 50# next time (ugh!). 
8:41
m/48/5'11"/198#

20:25 43kg BB, 450m run

11:09 with 50-lb DBs
Worn out from last two days.
Runs were on uneven terrain and were not "fast" - calf-strain recovery in process
Hello rest day!
m/51/5'11"/200#

35# kb thrusters
12:23
m/50/175
compare to was
12:10 with same 

11:52 
35lb. DBs

Ouch! but great warm-up suggestions! Thank you for this.

barbell thrusters 65# (unbroken 💪🏻)
400m on assault runner
10:52

F/31/158cm/61kg

"And epidemiological studies — and I've read many, many, many of them —
is they are not scientific experiments. They’re questionnaire-based wild guesses
about connections, possible connections between foods and diseases, and when
they're actually tested in clinical trials, they're wrong at least 80% of the time. So
they're really not worth reading."

Could not be more relevant than in is this moment.

Nice workout. 
40lb dumbbells.

12:44

9:50
21 thrusters @ 45# KBs
18/15 thrusters @ 35# DBs

I hate thrusters.

21 DB Thruster, 400m run
18 DB Thruster, 400m run
15 DB Thruster, 400m run

Used my gallon water jugs for the thrusters and split the 400m runs into 200m run/200m walk; all with the doggo.

14:50

11:00 Rx #40 dumbbells

Piggybacking on this, there is a great review of the film by Layne Norton. It is a long read, but a good one: https://www.biolayne.com/articles/research/the-game-changers-review-a-scientific-analysis/

Ouch.  50lb DB
14:22

10' with dumbbell (at home with childrens :))

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

9:15 20# DB unbroken

10.32 
nice workout

31lbs DBs, 9:32

broke the 18 at 12+6 — 21 & 15 unbroken

This is a nasty workout. Attempt a fast pace from the onset of the workout and attempt to hang on. Faster times will be sub 8 minutes and a great goal is for everyone to perform a variation that allows for successful completion in under 15:00. 

Dumbbell Thruster: Being that the description says “fast and heavy”, I will take this to mean that the rounds should be able to be completed unbroken but provide a significant challenge. It is also okay to have 1 short rest break on each set. For athletes where the volume is too high, reduce the reps each round. 

Run: You can really pushing the runs on this workout and most people can hit this up as prescribed. With that being said, if you think you might go longer than 2:30 on the initial run, think about scaling the distance, however I will encourage most people to hit this up. 

Equipment Limitations: Consider the following options if you are limited on equipment:
Run: If you cannot run outside consider performing 150 single-under or 100 jumping jacks for each run. If you have a rower, row 500m on each interval. If you have an air bike or bike erg then general recommendation will be 1k for guys and .8k for women. 

Dumbbell Thruster: This movement can easily be performed with some sort of bag or loaded backpack. Increase the reps if the load is light. If for some reason, there is no object available consider performing a jump squat. 

13:08  300 meter run on assault air runner 
35 lbs dumbbells 👍
love the 
▶ WOD'S YOUTUBE PLAYLIST (DO WATCH 
I really enjoy listening to Greg Glassman 
in my opinion Crossfit mirrors life and how it makes the quality of life so much better!

45lb dumbbells 
400 m run with a slight hill

10:58

21 unbroken, 9/9, 8/7 

M/30yo/6ft/213lbs

50#
400m 
8:50

9:34 m/43 25# DBs

10:02 35lb dumbbells 
m/34/175lbs/5’-10”

11:06  
25# DBs

10.07
17kg DB
400m run

i felt so slow on the run...

First WoD ever. Pulled the Trigger today!

Worked with what I had.

15lb/Treadmill

11:29:61

30lb dumbbells

7:02

M/36/5'9/155

Seems I also did 170101 - 14:16 with 35lb dumbbells and a treadmill at globo. 30lb dumbbells are the heaviest I have so far in the new garage, need to work on that.

12:08- 30#db/1k BikeErg 

40#, 12:31

174cm/75kg/29age.
25kg dumbbell: 8'40''.
https://youtu.be/Hu3K2FTZbU8

Some CrossFit history for you guys, this was the first programmed/published workout on crossfit.com February 10, 2001.

200m runs
35# each db thrusters
10:50

lungs...that’s all i have to say about that...

Great recipes great ideas. Can you add the macro information when posting? 

▶ INTENDED STIMULUS
This workout is a historical piece. This is 010210. It is crossfit.com's first posted workout. You get to do it today, nineteen years later. Imagine what this workout meant in a world that only understood human movement as cardio or strength. It was revolutionary then, and it is still today. It is a beautiful couplet. Today the scaling is simple. Choose the most massive weight you think you can manage to do unbroken for the three sections. Choose a distance in the run that you can push, not survive, push (2:00 or less). The aim is to get this workout in the 6-8 minutes window.  Remember the original way to score this workout was by a composite of the percentage of load in the thrusters compared to your body weight and your time. This scoring was trying to capture the essence in term of fitness of what "fast and heavy" really meant. Today let's celebrate CrossFit! PUSH!

▶ WOD'S YOUTUBE PLAYLIST (DO WATCH)

Globo/home scale:  If you can't run sub either 500m row, 25 calorie assault bike or 1000m bike erg.  20 burpees or 60 double unders also work.  For the thrusters, keep it something you could do in 2-3 sets fatigued, or if fresh in one set.  If you have lighter implements you may want to consider increasing reps on your thrusters if you know you can move that weight well, or consider using an odd object.  Some things I have used in the past for thrusters include kettlebells, a sandbag, a rock, and a case of bottled water. Get creative. 

GENERAL WARM-UP

1 round of:
10-m high knees + 200-m run
10 inchworms with a push-up
10-m butt-kickers + 200-m run
20 air squats
10-m side shuffle, right + 200-m run
20 strict press with a PVC
10-m side shuffle, left + 200-m run

SPECIFIC WARM-UP

Dumbbell thruster
With a pair of light dumbbells, perform 5 reps of the following progression:
10 front squats
5 dip and hold
5 dip and drive (slow)
5 dip and drive (fast)
10 push press
5 thrusters pausing at shoulders
5 cycled thrusters

Practice
2 rounds of:
3 thrusters with medium-to-heavy dumbbells*
100-m run
*Increase dumbbell weight to intended workout weight.

AT HOME VERSION
For time:
21 backpack thrusters
120 high knees
18 backpack thrusters
120 high knees
15 backpack thrusters
120 high knees

Champions Club Scaling Notes

RANT
Ugh, another opportunity to go to "that place" if we want to. This is a combo that you can always do a little more if you want to.

MAIN DECISION
Do you want to?

NEW TO CROSSFIT SCALE
3 rounds of:
Run 400 meters
30 dumbbell thrusters (very light weight)

WHAT ABOUT THE MOVEMENTS
Squatting/upper body pushing - upright torso demand, losing a bit of connection on the descent, core-to-extremity timing, overhead, open-circuit (dumbbells as opposed to bar)
Locomotion - sprint, unilateral loading, skill (using gravity)

WHAT ABOUT THE REPS
Only 3 400m runs means they need to be fast like the description says. Only descending by 3 on the thrusters means you might need to pick a weight that you'll have to put down once per set

LEARN HOW TO COOK
Figure out how "heavy" and "fast" you want this one. If you want like a 21-rep max weight, then might not be a bad idea to add in a rest between each round. You could also make this more of a stamina piece and do 1200m run and 54 dumbbell thrusters for time. As listed, this will give you a mean dose of both.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As listed. Pick something that will make you set it down once per round (or just run faster so the weight feels heavier)

GENERAL FEAR LEVEL: 8