Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
Compare to 070326.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Answers to frequently asked questions can be found in the Beginners forum.
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we generally recommend Burpees. Counting the number of Burpees tends to work out fine as a sub for cals rowed.
3 rounds of:
200m run
Samson Stretch 15 sec
Overhead Squat w/broom stick x10
Situp x10
Supermans x10 (no back extension machine) is there a better sub that I could be doing?
Pull up x5
Chair Dips x10
WOD
Pressed (in LBS)
55-65-75-85-95-105-115-115-115-125
I started off way to low because I honestly had no idea of where I should have started. I figure there will be a few like that starting out.
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
I want to vote but I don’t think I can do it since I am overseas. If there’s a way, please advise. I went to the website and it asked me to text. I don’t have that capability. If there’s a way, please let me know. Thanks.
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
I want to vote but I don’t think I can do it since I am overseas. If there’s a way, please advise. I went to the website and it asked me to text. I don’t have that capability. If there’s a way, please let me know. Thanks.
I figured out how to register if over sea’s. I thought I had voted yesterday but I was mistaken. What I did today was register on the website and use a buddy’s phone number in the US. My registration went fine and I am now able to vote. I also registered my wife so we will be able to give two votes each day until end of voting. I am in Ireland. Spread the word we have a lot of work to do if we want to catch up with the front runners!
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
I want to vote but I don’t think I can do it since I am overseas. If there’s a way, please advise. I went to the website and it asked me to text. I don’t have that capability. If there’s a way, please let me know. Thanks.
I figured out how to register if over sea’s. I thought I had voted yesterday but I was mistaken. What I did today was register on the website and use a buddy’s phone number in the US. My registration went fine and I am now able to vote. I also registered my wife so we will be able to give two votes each day until end of voting. I am in Ireland. Spread the word we have a lot of work to do if we want to catch up with the front runners!
AH, Good call.. I will get my wife to vote on her stateside phone.. Thank-you. It’s the least I can do for the guys at Brand X !!!! Like they said, they don’t ask us to do much.. I will hook that up!!
Buttercups:
Wall-ball, 6 lb ball - 16 (Couldn’t bounce off the wall, so I just threw it overhead a few feet)
SDHP 20 lbs - 9
Box Jump 10” - 6 (Had no box, so I just jumped straight up and pulled my knees up)
Push-press 20 lbs - 5
Row - 4
Total: 40
I couldn’t stick perfectly to the 10 seconds off switching between the exercises because of the layout of the gym, so it took almost 2 minutes to move from push-presses to the erg… Either way, it was miserable!
Upped the scaling from last FGB. Last time, wallball @12#, 15” box jumps.
Firebreath is hitting me hard today. Great WOD.
Just added up for the total - 270, that’s 69 higher than last time with less scaling (heavier and higher wallballand and higher box jumps) and less time than a regular FGB and it even beat my first very heavily scaled FGB at 267.
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
I want to vote but I don’t think I can do it since I am overseas. If there’s a way, please advise. I went to the website and it asked me to text. I don’t have that capability. If there’s a way, please let me know. Thanks.
I figured out how to register if over sea’s. I thought I had voted yesterday but I was mistaken. What I did today was register on the website and use a buddy’s phone number in the US. My registration went fine and I am now able to vote. I also registered my wife so we will be able to give two votes each day until end of voting. I am in Ireland. Spread the word we have a lot of work to do if we want to catch up with the front runners!
AH, Good call.. I will get my wife to vote on her stateside phone.. Thank-you. It’s the least I can do for the guys at Brand X !!!! Like they said, they don’t ask us to do much.. I will hook that up!!
Dtoro, I would think that if you use your wife’s stateside phone number and address you should be able to register yourself…may be worth giving it a try.
Voted by text.
I cannot wait to do this WOD, kudos to whoever is programming this week!
