CFWUx1 5wb 5sdhp 5bj 5pp
24 16 21 21 11 = 93
20 13 15 20 11 = 79
20 13 20 20 13 = 86
258

Done at home (quarentine period), 370 reps

Thanks for the work of retraction watch.  This should potentially be mandatory to disclose how many articles and studies each researcher had to retract when publishing a new study.  

Cooking yourself and taking control of what you eat is the first step towards gaining control over your health.  This is the base of the theoretical development of an athlete (CFJ : What is Fitness 2002).  
Attacks that are based on bad science are just for the ego of the ego of the person publishing it.  It only remove the attention on the real matter : you need to take control of your nutrition.  First step is to learn how to cook and realize what goes into your plate.  

Finally got around to this one.
405 Rx (138, 135, 132)

1 minute wall ball shots - 8 lbs
1 minute sumo deadlift high pulls - 15 lbs
No Box jumps 
1 minute push up hold 
1 minute assault bike 

303 reps Rx’d. Not a PR, but trying to get back into it

RX
212 Reps

290 (15lb wall-ball)

306. Sub KB@24kg for BJ and standing burpees for row. Knee inj.

317 reps

100-85-77 (262)

Rx 24 in box 207

511 reps rx 
Pr by 41 reps

subbed thrusters/PC/bench jumps/PPs/burpees, with 25# dumbbells.

208 reps

612 Reps
Substituted Skip for rowing as I didn't have a rower so the number will be high. If I take away my skip score I'm left with 226 Reps

236

321, (PR)

335 reps, scaled SDHP to 45-lb DB, scaled PPr to 30-lb DB's, Scaled WB to 15-lb. 

300 reps Rx’d

Rx 302

14# wall ball to 10' 
65# barbell
20" box
Subbed burpees for row
242 reps

Compare to:
Scaled to 14 lb wall ball and 55 lb barbell.

257 reps (93, 82, 82).

M/35/165lbs. 372 RXD. 
Pretty happy with this! Haven't done FGB in a long time. SDHP are still easily the worst movement in this workout for me, ha. 

I made this tonight and it was delicious.  My sour cream was expired so I had to leave that off and it was still really good.  Will make it again (with sour cream)!

285 rx almost dead

259. Wall balls were only to 8ft in the basement. 

319 rx
180817: 298
180804: 275

M47/170
65lb b/bell
Subbed kbs (1 pood) for row
256 reps

299 Rx’d  ..... New PR

Last PR was 286

53 YOM 5’6” 217

Fight Gone Bad
3 one min rounds of
Wall ball Shots 24 lb ball 9 ft
Sumo Dead Lift High pulls 80 lb
24 inch box jumps
Push press 80 lbs
Calorie row damper 5

1 min rest between Rounds.  I allowed 10 sec for transition.  Some distance between equipment

New PR 181 old PR 177 7/30/18

24" box, 120+93+80 = 293 

Rx'd
206 Reps.

247.  7kg med ball. 

I'm not a fan of Tuna, but this still looks delicious.  Might try it with Beef or Chicken.

252

Subbed
1 minute of 20kg (44lbs) thruster with one kettlebell 24-21-20
1 minute of double kettlebell SDHPs (40kg/88lbs) 20-18-15
1 minute of box jumps 15-12-11
1 minute of KB push presses 13-13-11 (40kg)
1 minute of burpees 11-12-8
224reps
M 42/1.78m/77kg

243 rx 

Wall balls (@25lbs / 10kgs)
31, 25, 27, total: 83 
SDHPs
10, 12, 11, total: 33 
Box jumps 
6, 8, 7, total: 21 
Push press
15, 21, 22, total: 58
Row
11, 11, 12, total: 34 

Total reps: 229

Rxd 259

349 
Sumo deadlift high pull scaled to single DB snatch @ 35#, push press scaled to single arm DB @ 35#, and wall ball scaled to two DB front squat and single DB push press with 25#. All due to left shoulder anger. 

59,20 (45 lbs),44(step ups),17,18 (km)

352 down a little from July

Did this on 190127. Rx except for slam ball. (16lbs was heaviest we have)
240 reps. 
60 wall ball shots, 43 SDHP, 37 box jumps, 34 push press, 66 calories on rower. Truly felt like a fight gone bad. Getting pumped for the Open.

5 Rounds
435 reps

M/44yo/5'8/#198
310_slam balls/SDHP/step-ups/PP/burpees
#20/#75

I lost count and couldn’t find calories on the rower. 
I used a 10# ball, 65# SDHP and 45# press. 

102
106
105
Rx

RX  259 reps 

M/36/215lbs/6.3ft
Subbed 45lbs thrustaz for wall balls 
Rest rxd
362 reps
Pretty happy!

Round 1: 27 27 15 20 12
Round 2: 25 25 12 15 12
Round 3: 25 24 14 18 12
Total Rx all movements with running clock 283

29 20 15 30 13 cal
29 20 14 32 13 cal
30 20 11 31 12 cal
Total 319 rx
Ball 25 lbs. 

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots (30, 30, 30)
1 minute of sumo deadlift high pulls (15, 15, 15)
1 minute of box jumps (15, 15, 15)
1 minute of push presses (15, 15, 15)
1 minute of rowing (calories) (15, 15, 15)
Rest 1 minute

20:00 (considered the extra time scale)

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Rnd1=86
Rnd2=79
Rnd3=73
Total=238 rxd 

M/56/6'2"/178
259 RX
C&J work yesterday put a hurtin' on me - wasn't sure I was going to do this today. I ended up going for it but definitely was not at my best. It was one of those days where you're just happy to finish. Technically this is a PR as RX'd, however I did 294 back in 2011 with 20# DB thrusters sub for WB, so I really consider that my target. 

331 RX 

118/114/104 = 336 rx
Dry heaved/almost pukie after the last box jumps, but caught up w/ push press to stay above 100 per round. 

Modified WB 9’
SDLHP 75#
Box step-ups 20”
PP 75#
Ski Erg
248

M/25/175

274 reps
35# DBs push press
53# KB High pull

328 Rx PR! Last was 308. Great cycle for me.

36m/69”/150#

18# ball (all I could find)
24” box
Rest Rx

Rd 1 - 93
Rd 2 - 97
Rd 3 - 97
Total 287

Male, 32
Height: 70”
Weight: 225lbs

218, Rx

14 lb wall ball, 65 lb barbells,  20 inch
284 reps 

D
6lb wall ball,  35lb barbells,  12 inches
167 reps 

396 Rx

375 everything Rx except rows. No rower so I counted reps of 60lb low pulley rows sitting on a scooter to simulate the rower. No clue on the conversion to calories,so I just counted reps. Probably would have put me closer to 300 reps total if it were calories, just a guess.

263Reps RX

Also, does vomiting count as a rep? If so, 265Reps

I want to cry. I’ve never spotted the 20’ box height!!?  :(

I wanted 300 so bad. I think I could get it bc the box was a low spot for me. 

292 Rx+ (24’ box)

M-42-69-170#

75,77,79 14lb ball and 73lb

I read this piece with odd layers of interest and nostalgia. The first cookbook my mother gave me when I left home and got my first apartment was Joy of Cooking. She loved its clear, straightforward instructions. Her oft-repeated maxim, developed when she first married my dad (eloped with him actually) at age 17 and having led a fairly sheltered, scholarly life that didn't include learning anything practical, like how to cook, always was: "If you can read, you can cook." And she loved Joy of Cooking just for that.
 
I still have my 1974 copy of it, dust jacket now crumbling to bits. 

When my sons married, I gave each of their wives the current copy of Joy of Cooking to pass along the 'if you can read, you can cook' tradition. So to say that I have a fondness for this tome...well... goes without saying. 

It's disheartening, though not surprising in this day and age of bending data to suit one's point of view, to see the vilification of Joy by shoddy, poorly conducted (some might say even fraudulent) cargo-cult science tactics. The spectacle of this food scientist's cherry picking of which handful of recipes to use out of hundreds present continuously since the first edition, comparing apples to antelopes in distinctly dissimilar recipes because the titles were similar, and paving it all over with sloppy mathematics in the name of making an ideologic point--Americans are fat because they eat more fat than they used to and this proves it!--is questionable at best and shameful at worst. And, to put a food spin on it, a bunch of baloney.

Rx except WB target is 9’

283 reps

180 rx'd
75#
24" box
Assault bike
This was my first FGB. Ouch.

12 lb. ball, 35 lb. bar, 20" box.

Wall ball: 18, 21, 21.  Try 20 lb. ball.

SDHP: 17, 16, 17.  Use 45 lb.

Box jump: 10, 10, 10

Presses: 22, 25, 23.  Use 45 lb.

Row (calories): 9, 13, 13

Reps: 245

323 reps rx’d 
1-98
2-105
3-120
Started pretty conservatively, but was able to push that last round.  I need to find a happy medium here.

This video is beautiful in every way. 

202

284 reps! That’s 34 reps more than 5 months ago. I love seeing the progress.

342. First time squatting since the knee injury and things are feeling really good, was fairly conservative with my effort, but picked it up towards the end. Went RX on everything but the box jumps, did step ups instead. PR is 375, so I’m thankful for a strong showing so quickly after what felt like a catastrophic knee injury. Crossfit for the win.  

3 rounds for max reps of:   (86-91-83) 260reps        
wall-ball shots              29-25-18         
sumo deadlift high pulls     20-16-13       
box jumps                    30-19-16      
push presses                 10-16-18           
rowing (calories)            17-15-18      

284 reps

180731:  262
160121:  287
140828:  296
140501:  293

397(PR) Rx - All but 10# ball, that's all I have. 

New PR, only my 2nd time. Compare to was 309.
Felt a little lightheaded & nauseous after round 2. 

Scaled down the weight of SDHP & PP to 65#
340 Reps

276 Rxd and a new PR for me. 
That last round tho... Gets me every time!

Those look delicious! I wish I had all the ingredients right now!

227 Rx’ed.  Compare to 212 on 180730.  Box jumps feel the most improved.  

218 rx 

300 reps (RX)

275 rxd

WB: 20-20-20
DLHP: 16-20-20
BJ: 20-15-17
PP: 20-20-16
ROW: 14-13-14

Total: 90-88-87=265 RX

3 rounds for max reps of:
1 minute of wall-ball shots           30-26-17
1 minute of sumo deadlift high pulls  15-14-11
1 minute of box jumps                 15-13-10
1 minute of push presses              16-15-15
1 minute of rowing (calories)         12-13-13
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

309

Subbed 55# SDHP for row @ 12 pulls=10 cals

20% improvement over compare to.  

M/59/6’2”/230

255reps 
50/F
10#WB
33#SDHP and PP

368 rx

Subbed/scaled with dumbbell thrusters (2x16lbs); 60lbs barbell; and scored calories on elliptical machine at level 12:
95 - 105 - 91 (81?? I fumbled count!!) = 291 (281?) total reps

323 Хороший комплекс👍

281

292 scaled barbell  to 65

292 scaled barbell  to 65

Subbed and scaled based on equipment:
- DB Thruster (20#s) 
- Sumo Deadlift High Pulls (75#)
- Box Jumps (20")
- Push Press (75#)
- Sit Ups 
Reps: 331

311 rx’d 

Scaled: 231
Db thrusters (10lb)
KB Sdhp (8kg)
Box jumps (12 inches)
Db push press (10lb)
Row

Uff da to my endurance. Lots of work to do.

Ouch! 

241 reps. Sub’d row with bike

rx 288 reps

301 reps Rx (18 rep PR!)
R1: 25 - 25 - 25 - 25 - 19 (119)
R2: 22 - 16 - 20 - 17 - 15 (89)
R3: 20 - 17 - 20 - 20 - 16 (93)

283 reps (104/88/91)
Subbed 50 lb dumbbell thrusters for wall-balls (1 dumbbell).
M/40/5’8”/163

WB to 9' target
else rx
213
(C&J wod + CF Forgiven wod Fri evening(Push Press/pwr cln/row)-for my own notes.
m/48/175

Lunchtime WOD here in Belgium!!
Leave to good ole mainsite for a solid PUNCH in the fitness!
404 PR

Lunchtime WOD here in Belgium!!
Leave to good ole mainsite for a solid PUNCH in the fitness!
404 PR

267 reps RX 

Dumbbell Thrusters (20lb)
KB Swings (16kg)
Box Jumps (24 in)
Push Press (75lbs)
Row Calories

284 reps

Gonna try this...minus the mayo & Butter.

328 reps, Rx

75lb for SDHP or sumo deadlift?

328 reps Rx 

312 Rx

does 75 lb. for the SDHP include the 45 lb. bar?

Stimulus
.
This classic benchmark is all about intensity. The combination of movements and the circuit style creates a context in which you can go hard on each station. All the movements require quick generation of anaerobic power, hence this is a metabolic beast. Today stay true to that objective and game nothing. Commit to work for the whole minute as hard as possible on each station. All athletes familiar with the movements and capable of handling the loads and heights safely should do this workout as prescribed so that it can be a true benchmark and the results are meaningful. If scaling is needed aim to preserve the intensity and power aspect of the movements on each station decreasing loads and heights to your capacity. 
.
Scaling parameters 
Wall Balls: chose a height and a weight that allows you to perform at least 20 repetitions on the first round.
SDLHP: chose a load that allows you to perform at least 25 repetitions on the first round. The kettlebell is a great option here for new athletes. 
Box Jumps: decrease the height so that you feel safe jumping, and can get at least 20 repetitions on the first round. 
Push Press: chose a load that allows you to perform at least 30 repetitions on the first round. The dumbbells are great option here for new athletes.
Row: go all out, rest is next. 

HA! Did this one yesterday! Had to sub/scale single unders for rowing because I don't have a rower. Probably not going to do it again tomorrow...

392 reps

Didn't have a 20-in box, so did on 24-in.
264 reps (M/29/220)

It was good to plan the workout ahead and work for a target number of reps on each station, and once got the reps, rest/transition in the remaining of the minute.

Globo scale...  20/15 lb db thrusters for wallballs; reps burpees or slamballs 40/20 for cal row.  All else as Rxed.  Use a bench or aerobic step stacked up for box jumps, and mid chin height for SDHP of using regular (iron) plates  Be explosive on the thrusters. 

This workout is a nice complement to yesterday's heavy lifting and is always fun to run at the gym. Here are some thoughts:
When coaching this workout, I will have any athlete who is proficient with these movements either attempt this workout as prescribed, even if they don’t accumulate a lot of reps, or I might reduce the loading a little bit so they can move consistently throughout the majority of the workout. 
I will have new athletes, deconditioned athletes, and those who cannot perform the movement safely scale to variations that allow them to preserve as much movement function as possible.  This might include reducing load significantly and/ or controlling volume by giving them a set number of reps to achieve each interval. 
When scaling for injuries, I will analyze the functions of each movement and review current injuries in the gym (if there are any). For example, if someone has a hurt shoulder I might have them do a single arm thruster for the wall ball. For the sumo deadlift high pull this athlete could perform a single arm variation or even a GHD hip extension to avoid too much single arm work. For someone with a lower body injury, a potential scale is an upright row for the sumo deadlift high pull. 
One of the nicer things about this workout is that almost all athletes, no matter their ability level, can work together on the same clock. You just have to take the time to think it through and set it up properly.   

Champions Club Scaling Notes As Told By MoBlog Gifs
(all links w/f safe)

STIMULUS: http://static1.1.sqspcdn.com/static/f/908283/28065849/1548440529763/30042408423_e1351de422_o.gif?token=D1cjQydhByp3JRFem%2FtIpl5E9Ec%3D

GROUP: Wait, I got called into work late? https://pucksandpuzzlepieces.files.wordpress.com/2014/10/867841883.gif

INJURY: Yes. Clearly injured and incapable of performing.
https://c2.staticflickr.com/6/5787/21766140680_d0baefb4c7_o.gif

I’M SCALING THIS WELL IF: http://static1.1.sqspcdn.com/static/f/908283/28065864/1548441562167/EGka9cc.gif?token=ZZBeNtrs%2Bq65NFCefvwKNfPdJdg%3D

I’M SCALING THIS POORLY IF: http://static1.1.sqspcdn.com/static/f/908283/28065863/1548441493763/22265171234_de03184d57_o.gif?token=zVq47GeV1RdqRxVEVnwtqk8eoMg%3D

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): https://mgoblog.com/sites/default/files/44217042610_0482edb718_k.jpg

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): http://static1.1.sqspcdn.com/static/f/908283/28065873/1548441737947/29830974432_452b5532a0_o.gif?token=vUWJjRpb186uRMEvv6Fb1bL0E0w%3D