CFWUx1 10s 10dus 1tu
46:49
TUs all singles

8:27 (double unders)

did 1/2, and subbed DUs for TUs

10:55

3 rounds for time of:

20 walking lunges
30 plate thrusters (10-kg. plate)
120 single-unders

TIME: 15'17"

9:22 sub dubs

13:29. 20 forward lunge, 30 wall ball 9kg, 30 sdlhp 20kg, 50 DU

Scaled to 10lb ball and singles
10:43
M / 39 / 6' / 198lbs

13:25
Subbed 40-DUs for 30-TUs
Else RX

M/59/6’2”/230

13:25
Subbed 40 DUs for 30 TUs
Else RX

M/59/6’2”/230

13:40 not rx. 
(10 sets of 3 double unders followed by one triple under attempt each round. I think I managed 5 total.) The rest as rx’d. Wallballs broken 15-10-5 each round. 

20.06, thrusters instead of Wall ball, Box jump size 3 for TU

Scaled to double unders and 8’ target
11:08

12:07. At home so 45 lb thrusters for WB

10:52. Subbed 80 double unders each round instead of triple unders 

3 rounds in 5:10 of:
10 lunges
15 wall-ball shots, 14#
20 single-unders

Dotcomscaled
3 x
20 Walking lunges
30 wall balls (20lb) - strath up - no wall
30 secs DU tries
180 SU
16:37

8:13
Double unders

21:31 (10 triple under attempts per round. Made about half)

3rd wod after meniscus surgery so scaled to 2 rds of 20 walking lunges, 30/20 wb to parallel w/ basketball, & .25 mile on bike in 7:35 - curious to see how knee feels in the morning

32 / M / 5'9' / 140lbs

3 rounds:
Walking lunges x20
15lb dumbbells thrusters x30
Zero-unders x40

27:25

Didn't have my jump rope so I just jumped in place-- "zero-unders."  Should have upped the reps for those.  Thrusters were the hard part, but a lot of the problem was that my shoulder was feeling weird at full extension.

20 walking lunges 
30 10kg (instead of 9kg) wall balls @2m (low roof) 
40 double unders w/ weighted rope 
16:58

11:22, Rx lunges and WB shots. Scaled DU to 80 singles per round. Then I spent 5 minutes practicing double unders and got 40, all broken up by 1-3 singles. That’s the most DU I’ve ever gotten, and - wouldn’t you know it - I feel like the scales have improved my ability to jump correctly for DU. I also practiced moving my wrists faster/more aggressively, and that helped, too.

Scaled to double-unders (can't do triple-unders yet).  Time - 7:24.

Unbroken lunges and DUs.  This was all about the wall balls.  Unbroken first round, but had to break in rounds 2 and 3.  Went 15-7-8 and 20-10, but also had a couple where I rested while holding the ball.  First round was ~2:15 so I feel pretty good about the pace for the last 2 rounds.

46m/5'10"/180

11:19 - subbed TUs for 160 SUs each round 

3 rounds for time of:
20 walking lunges
30 wall-ball shots
30 seconds playing with triple unders
120 Double Unders


Men: 20-lb. ball to 10 ft.

12:59

30 minutes bike (instead of lunge)

3 sets:

10 arm taps - 10 lb pack
60 single jump rope

Subbed TU for 80DU
Last round 40 DU 80 SU 
Everything else rx’d 
17:42

20 walking lunges
30 wall-ball shots
40 double-unders
Time: 18.00 minutes 

5’8” / 164 lb / 20 / M

14:56
Subbed Triple Unders for Double

19:33(RX) 
Stuck on the 1st round of TU but 2nd and 3rd round got it better!

M/42/5'4"/148lbs
80 double unders substitute for triples
12:30

Subbed for 10kg dumbell thrusters.
Scaled to 120 double-unders/round.
21:12

22 min with DU! 

20:15 (first round did 20 TU, last 2 rnds did 15 TU)

Haven’t slept well all week.  Dialed it back a bit.
Scaled to 3 rounds for time of:
20 walking lunges
30 was, 10#
80 single-unders
13:09

1342
14 lb ball
2 single/1 double progression to 40

D
1421
6 lb ball
80 singles

12:58 sub 80 double unders

13:21 sub with 80 du each rnd 

11:23 sub’d 80 DUs

10:59
Single arm thrusters with 35# db for wall balls
80 double unders which were rusty 

great way to also do this wod is see how many doubles you can do if you can do sets of 100 consistent try triples if you cant string them together try this workout with a weighted rope the one from rx smart gear works great 

23:33 14# 60dubs each round
frozen left shoulder wouldn't rotate evenly on dubs due to all the extra pullups I've been doing. also did ppp Pullups program after

I know calories burned in a workout has a LOT of variables. However, what would an average male athlete weighing 190 pounds burn in a workout like this...any guesses?

57 / 168
Double-unders
13:58 -- did last two sets of 40 DU unbroken. 

I attempted triple unders for 5 minutes unsuccessfully.

WOD
20 lunges
30 wall balls
80 double unders

After 18 wb in round 2 switched from 20# to 14#.  They are a weakness and my form was bad w/ 20# and got much better w/14#

14:38

How long and what temperature for the oven?

Sub 10 lbs wall ball shots and 240 SU. Lunges rx
10:29. 58 M
Is there a place to look for old dudes scaled wod?

3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders - sub with 80 double-unders

Men: 20-lb. ball to 10 ft.

13:40

3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders - sub with 80 double-unders

Men: 20-lb. ball to 10 ft.

13:49

10:01 with double indeed 

12 minutes, scaled to 120 single unders

15:19
3 Rds
20 walking lunges
30 wall balls (10#- all I have)
30 Sec TU attempts 
1 min DU attempts
120 SU

I got a few random DUs no TUs. 

Subbed 120 single-unders; otherwise as Rx’d. 

12:05

Rogue Invitational
wod #1
11 min amrap
2k row
HSPU with remainder of time
8 strict HSPU
my rowing is atrocious
then 90 sec rest
3 rnds
20 wlking lunges
30 wb to 9'
50 du
13:17
m/49/175

24:48

10:31 Subbed 60 double unders for 40 triple unders, the rest as rx.

13:40 min
20m walking lunges
30 10kg ballwall
150 single under

Did 20 lunges, 30 20lb DB Thrusters, 120 single unders 16:06

17.18. Subbed wall balls for 20kg barbell thrusters and triple unders for 120 single unders 

Brand new here and trying to learn! 
Subbed 10 pound ball as it’s my first time. 
Can’t quite get TUs but managed to work on my DUs (my gym needs better jump ropes so I’m gonna bring my own next time). 

Time 17:20. Not bad for me. Really working on good form and full movements over speed. 

Thank you Coach.  I just learned a new skill.
Round 1:  “maybe I should order a new rope.”
Round 2: “aah, spin my wrist faster!”
Round 3:  40 triple unders.  Not in a row, but broken with singles between and totally pumped about it!

11:50 (sub’d 80x DUs)

Subs: 2x18lbs DB thrusters for wall-balls; 60 DUs for 40 TUs.
14:06

Really enjoyed this one, even though I scaled it!!   Six-and-a-half months preggo!!!  My goal was to be under 20 mins....nailed it at 17:51!!!  🙌🏻💪🏻
3X
20 walking lunges
30 DB thrusters 15# each
160 Singles

F/44

Scaled:
3 rnds of
20 walking lunges
30 thrusters 15# DBs
160 skips

14:15

10:50
Subbed 100 DUs for TUs. Still can’t string TUs together.

14:24 Rx

My feet hurt...

M/44/6'2"/185#

3 RFT 
20 lunges
30 WBS to 9' target limited by ceiling height 
120 DU's 
11:52

Yes!!!

10:06 scaled to DU 

Globo scale,
20 Walking lunges, 30 thrusters w/25 lb. Dumbbells/ 40 bench jump up overs X 3 rounds
15:20
M36/185/6'3"

Practiced Triple Unders for. Few minutes before beginning. Forgot to start my clock, but oh well. That sucked anyway. 

Subbed out 15lb DB thrusters for wall balls
Subbed out DUs for TUs

This looks like a fun one. I think that the movements will significantly impact each other, and this workout will be much harder than I initially expected. 

Walking Lunges: I consider this to be a relatively low volume of walking lunges. I will have nearly all of my athletes perform this movement as prescribed. I will scale the reps, and potentially the range of motion, on an individual basis, if needed.

Wall-ball Shots: I consider the volume of this movement to be fairly high, with an additional challenge of completing these reps after performing lunges. I will have many of my athletes attempt this movement as prescribed. I anticipate that I will need to reduce the reps, decrease the load, or lower the height of the toss, for a lot of athletes, to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, athletes will spend no longer than 2:00-2:30 on any round of wall-balls or only allow 3 sets to complete the reps on any round. 

Triple-Unders: I think nearly everyone will need to scale this movement. I will treat this as a time to practice a challenging jump rope skill for each athlete’s ability level. For those that can easily perform double-unders, they will attempt triple-unders for 1:30-2:00 each round. For those that have a hard time performing double-unders, I will have them attempt 40 double-unders each round or limit the attempts of double-unders to 1:30-2:00 each round. For those that are new or struggle with jumping rope, I will have them complete single unders, performing 80-120 reps each round. 

Intended Stimulus
. 
Today is an excellent reminder that our skill training should not end when we reach what we call RX. If you have double unders remembering how frustrating and rewarding learning that skill was can be very illuminating. We should not stop learning. If you have never tried triple unders before, let today be your first day towards that. If you are still mastering doubles, or singles, keep doing that, relax and remember we are all in the same boat. Spend some good time in the warm up practicing power jumps, and penguin jumps, whether for triples or doubles. Once in the workout, choose a scaling option that allows you to keep moving. Today should be a high heart rate keep moving kind of day. Use a ball that allows you to break the wall-ball shots no more than twice per set. Lunges should be pristine, even if you need to assist them with a PVC. Today let's hustle!
.
Option 1
3 rounds for time of:
20 walking lunges
30 wall-ball shots
30 seconds playing with triple unders
120 Double Unders


Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
.
Option 2
3 rounds for time of:
20 walking lunges
30 wall-ball shots
30 seconds playing with double unders
180 Single Unders
 
Men: 14-lb. ball to 10 ft.
Women: 10-lb. ball to 9 ft.

Champions Club Scaling Notes

RANT:
The low volume on lunges is in recent workouts is something I’ll have to do a better job of figuring out. I have seen complaints over the years about how CrossFit is not very vocal when they change things. But I actually don’t mind it — especially for the workouts — because it leaves a lot open for interpretation. You can bend and scale these workouts however you want in order to fit your purpose.

I SHOULD TRY THIS RX’D IF: You can do a few triple unders in a row and you want that skill tobe your focus

SCALING THIS WELL WILL CAUSE ME TO: get a leg and a lung burner out of it in under 10 minutes

GROUP VERSION: change the order to whatever you want emphasized going from least to most. So you could do 20 wallballs, 30 lunges, 40 triples (or some number of doubles/singles). You could go 20 triples, 30 wallballs, 40 lunges, etc. Think about what your group needs themost.

WARMUP:
Squat — wallball prep
Jump rope — always
L-sit — because Coach says and it seems to be paying off (go figure)
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Unbroken or close to unbroken jump ropes can make it worse.

I don’t know anyone that can do consistent triple unders....... I’m sure some can but I don’t know any..... 13 yr crossfitter, level 1 coach and used to own a box. 
Please return the wods that are somewhat manageable to regular crossfitters. I get that wods need to get harder Bc athletes are better these days but some of this stuff is ridic. 

Does anyone know of a single (non-Games level) athlete who has triple-unders?  I know one or two who might be able to get a couple of them, but 3 rounds of 40?  I've gotten exactly one (1) in the many times we've had skill work on the jump rope, and I'm very consistent with DU.  (50 unbroken is routine.)

Globo Scale:  As per usual, if need be sub dumbbell thrusters 20/15lb DB's for wallballs.  Triple unders... If no rope do box or bench jump overs 24/20, or if just jumping over a bench works.  If you have a rope and do not have triple unders, do 2/1 double unders or 4/1 single unders after spending 10 minutes pre WOD working on the higher jump rope skill.  Walking lunges--- If no room, sub 20 stationary lunges.