남(m)/46/171cm/98kg/221221/
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
Post time to comments./
오늘기록: 40분(워킹런지 50보씩 해서 버피 50회씩 실시함)/
최고기록(남/45/171cm/92kg/211223) 32분57초(워킹런지 46보 그래서 버피 46회)/
수요일 저녁와드

CFWUx2
8:03
16 burpees per round

15:43 with 10kg kbs on lunges for dad. 40.40.40.
Prev. 16:20 with 10kg kbs on lunges for JC 40.40.40

outside, subbed sets of 20 burpees

10:35 (last time 12:32!)

16:03 Rx'd

36,36,35 burpees 

17:15
Rx’d

15:48 rx
PR but only because of longer lunges: 37-35-35 (last time 40-40-40) 


184/41/69”

23:42

now: 9:40
previous: 12:54
impressive!!!!
thanks crossfit.com

20:04 Rx’d

10:53 RXd with 25ft. Increments... note to self and others... don’t focus on the speed of the lunge but the length. You can lunge much further than you think!!!!

39 burpees
36
33

10:28

36, 32, 32

crushed by my 7 year old (~8 min) and tied my 9 year old.

M/34/6'/175#

36/36/36 
11:06 RX

11:07 - Rx (Golf Course) 
35-35-35

191225 - 9:33 - Rx (Track)
29-28-28

16:26 rx 
40-41-40

13:53 120 lunges 120 burpees 

M/31/6'0/190

11:00ish.

Not sure if I did this right after reading comments.  I alternated 1 lunge for 1 burpee.  Not a bunch of lunges then a bunch of burpees.  This was hard..  Particularly on the shoulders. 

M/42/6’3”/215

15:39
114 Burpees

15:52, rx (45/44/44)
Compared to
19:00, rx (49/44/44), i defintely went harder on the burpees this time!

M/36/6’/85kgs
38-38-36 11:27rx

55 YOM 5’6” 210

3 rounds for time

42 walking lunges Approx 50m
42 Burpies

22:58

17:20

39/round

m/39/6’2”/210

M/64

40/40/35 - 25:43

Rx’ed
12:21
47/44/42

Putzed around with
pwr snatch
pwer clean
DL
BS
then
scaled to
3 rnds
40 lunges steps
30 burpee
17:39
m/50/175

14:52
40/42/43 lunges/burpees per round

19:50

44,42,42 burpees per each round 

17:16

3 Rounds in 7:24 of
14 Alternating Lunges
14 Burpees

11:28 rx’d 
35 Burpees each round 

43-42-43 steps, walking indoors
20:55
43/1.78m/77kg

5x3 Bench @ 75kg

As RXd 19’00”
55/52/53

great WOD👍

Holy crap, legs and lungs are on fire!

M/42/5’10”/195
15:01Rx
38/35/34

15:52 Rx 32. 32.32.

Rx’d
16:34

Last time was 18:53

Rx, 20:34...
12/25/19 was 23:55 and I did 40/40/40

Measured it out...45/44/42 today

Kalea: 19:20 Sc to 2 rounds 1/0.5 (40/20, 43/20)

Rx

1-38
2-41
3-37

3:47 PR from December 2019! 

18:03 Rx 

16:04
Did 44 lunges/burpees per round

Rx
45/45/45
14:15

Jackie
option 1
30/30/30
16:01

Oh my... I’m about to die! First workout back... about 50 mts lunges 31 32 31 Burpees killed me!!!! 😵 26:30

14:10 Rx (38-38-39 lunges/burpees)
191225 was 15:57 (40-40-40) - a bit surprised today was an improvement
m/51/5'11"/200#

14:53 Rx 

Compare to 12/25/19: 15:47 Rx

New to the terminology

What's AFSAP stand for? 

17:50
38-37-36

I’ll save this for next week, when I’m away from my garage gym. 

10-10-10-10-10 back squats
165-185-185-185-165#

Probably closer to 40m (didn’t measure) in 12:30. That was evil! 

19:33 RX
43,42,40 burpees
Short legs suck!

M/45/6'2"/185#

Rx'd 
13:56
(36,35,35)

Compare to was
Rx'd 
14:26
(37,36,35)

36-35-34, 16'59". First time.

13:04

16:26
36-36-36 - ASFAP, slow, and steady each step; mostly held steady on burpees. 

I did this indoors and, due to space constraints, I think my measurement was a little bit short, maybe like 48m-48.5m. I'll take the effort and the work.

11:38.
2:04 faster than last time. Also 7 fewer total burpees.

36 lunges each round (sometimes being 6’3” is an asset).

15:10 Rx 40, 40, 40
compare to was 17:27 

13:31 Rx 
compare to was 16:31
42 lunges/burpees per round

11:58

191225 - 13:52

11:40 RX Second WOD of morning, Helen was first.

Scaled to .5 burpee per lunge 
3 RFT
42 lunges
21 burpees
13.56 min
42 yom/1.8m/232lbs
😅👍...great wod

Oh dear. 150m is about 17x the width of my house. I went outside and did 17 rounds of 9 lunges and 9 burpees in 30:23. 

I really need to mow my lawn. 

20191225:10'25''.
Today,RX:10'03''.
https://youtu.be/AX6yg_AI8nA

Globo scale: if actually at a  garage gym or somewhere with room outside you can do it as rxed.  Split up the 50m to fit your space.  If at home today and couped up inside, or in a small garage do 3 rounds of 50 stationary lunges and 50 burpees.  Also, if you don't feel like measuring or don't have the capability to measure, do 3 rounds of 50 walking lunges and 50 burpees.

So it’s lunges first and then burpees? Or is it Lunge step and then burpee after each one?

▶ INTENDED STIMULUS
.
Uy! I am sorry if you are short, you will be doing a lot of burpees. This is a fun aerobic medium-range effort (15-20 minutes) with a light scent of stamina. You will be performing anywhere from 25 to 50 burpees per round --depending on anatomy and mobility. The objective today is to commit to minimal or no breaks at all. We want three sets of continuous movement. If you do that, the stimulus will be met regardless of pace. The fact that this workout rewards excellent mobility should not be dismissed. Commit to awesome lunges. Don't compromise mechanics for the length of the step. The points of performance here are quite simple. Keep the weight balanced between feet and keep the torso upright. If you keep the distance between your feet hip-distance apart, and you internally rotate your legs a little (point both feet inwards), you will feel a lot more stable. In your practice runs, try a couple of very long lunges and measure what's the longest one you can produce with proper mechanics. This will give you an estimate for the number of burpees you will be doing per set. If you think that number will take you more than 3:30, then consider scaling the distance before you start. If you have reduced mobility in the lunge, you will also have a hard time on the burpees --for the exact same reasons, if this is the case consider doing modified burpees. KEEP MOVING!

▶ OPTION 1
3 rounds for time of:

30 alternating long lunges 
30 burpees or modified burpees


▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Champions Club Scaling Notes

RANT
Nothing to rant off the top of my head.

PURPOSE
Give something everyone can do on their own with no equipment and give a good stimulus of stamina and coordination.

NEW TO CROSSFIT SCALE
As is.

TRAINING SCALE
3 rounds for time of:
50 lunges
35 burpees

PRACTICE SCALE
As is

INJURY SCALE
Check last time's scaled notes. Something like hold a hollow body for 5 minutes, and give yourself a penalty every time you break.

GROUP SCALE
As is.

WARMUP
Use today to practice things you suck at. But I'd also include some pistols and box jumps.

GENERAL FEAR LEVEL: 6