11 min w/ 70 single unders

CFWUx1 
12:01

8:49 RX

M/40/5’9”/195#

11:38
Rx’d

M/42/140lb

6:36 RX 
*Should've pushed the runs harder.  Left too much in the tank.

next day

5 rnds
35 du
1 min cal echo
7:27; 80 cal

accessory

7:48
1-4 D.U Sin quebrar
5- 30-5

Ran 250 instead of 200
35-40du till broke

9:10 

Male24y175cm84kg

7:12 as rx’d. Messed up twice on doubles. 

10:44
subbed 250m row for run

9.30 w/ 50 single unders.  Running on sheet of ice.  

JonNYC

M / 37 / 85.7kg

Rx'd
9:11 (Completed post time-priority fran)

RX : 9'23

M/26/5'8"/160lb
CrossFit AFK

8:05 - Rx (Very icy road/sidewalk.) 

M/36/6'/175#

6:54 Rx

Deo gratias

7:43 Rx* except I flipped the couplet order starting with the run by accident

5 rounds for time of:
35 double-unders
Run 200 meters

9:24

subbed 15 TJs for DUs

11:02

8:28, runs were 250 meters.

M/ 48/ 139 lbs/ 5’-5”
As Rx completed in about 6:24.
messed up/ tripped up a couple times in the beggining but after first round I went unbroken. 
I was thinking I’d be faster.
great short WOD. I’m thinking of using it as an alternate to doing Annie WOD for a post workout burner. Great short workout.
post workout I did 5 sets of regressive loading of low box squats with bands.
good workout and nice mix with DU/ sprint WOD. 

70 single unders
TM @ 1%
14:52
Treadmill takes too long to get up to speed. (Ha - I need  an excuse.)

Sub run for 3x echo bike (600m)...11:28

Rx
7:50

8:55 Rx

5 rounds in 9:55 of:
35 single-unders
Run 200 meters

Day #2 doing this on a torn ACL and LCL so I hit 50 singles and 200m run at 7.0 on the treadmill finished in 16:00 with my best friend and best man. Summer is coming and we are hungry for it!!!! Can’t wait for tomorrows workout!

10:10
Struggled with the DUs a bit in the cold, in gloves.

8:46 Rx

Pretty sure that's a PR but I don't have compare to data.

Modified:
5 rounds of:
70 single unders 
200m Run(100m shuttles)

Performed outside, 35F and windy

7:55
M/30s/225lbs

Son(14):
12:49

7:50 

70 SU
200m row

Rx’d: 7:59
Unbroken DUs for First 3 Rounds 
Stumbled and Missed a DU Around the 20th Rotation for Rounds 4 & 5 💪

6:40 Rx 
34 degrees F, running on snow in the alley of garage

Really wanted to be in the 5min range

6:28 Rx

9:31 70 singles with #20 vest 

Turned this into a running interval session:
--
10 x 200m, 1 minute rest 
:37 / :46  / :43  / :44 / :40 / :42 / :39 / :41 / :41 / :40
--
Total session: 7 km, 45 minutes

7:49 Rx'd
m/53/5'11"/187#	

Rx’d: 6:45

11:30 Rx

RXd.

9:29

DU are getting better and able to chunk together sets more than being stuck on singles. But this would be a whole lot faster if they were smooth and silky.

As rx’d, 8:02 (PR).

20 second PR, but last time I had a calf twinge midway and had to not push the runs.  Would have been even faster today if the dubs had cooperated.  First round unbroken lulled me into thinking this would be a great day.  Lots of breaks after that sadly…still, happy with the effort on the runs.  Did not slack or jog.  Obviously, having the time to beat kept me motivated.

48m/5'10"/180

7:46, as written.  I just don't run very fast!

7:40

70 single unders

8:21

RX'd score:  6:27 
Como warm up esta super bien 👍 

M/47/6'2"/185#

Rx'd w/ TM runs 2% incline
7:52

RX:6'43''.
https://youtu.be/8c1K1d5Srrc

Wanted to share a partner WOD I came up with and did with my friend Saturday.

‘Dont Drop It’
AMRAP 30

3-6-9-12 etc reps of

KB swing 53
goblet squat 53
push up
double unders (double the repa
ball slams 30lb

each person must complete a whole round before the next person works. While one is working the other holds a 60lb sand bag in front rack position. When you switch you pass the bag you can’t put the bag down. If the bag is ever dropped both people run 200m and pick up where they left off. 

We got to the first round of 21. This was a good one!

Champions Club Scaling Notea

RANT
Knowing the intended stimulus for a workout is really important because it helps us look past the code of the movements. For example, I did the workout today outside on the snow and ice. I did it as rx'd but the stimulus was completely different because the 200m runs were about 1/2 the speed of what they would have been otherwise. It's an obvious example, but a good reminder that just because you can do a workout as prescribed doesn't mean it's the best option.

WORKOUT THEMES
Short and light. Using endurance to challenge our accuracy. Jumping with elasticity is also a theme.

ASSUMED
Double unders are a conditioning exercise. Also, my 200m running pace is different than my 400 or 800m running pace.

MAIN DECISION
Keep double unders or keep intensity?

TECHNIQUE SCALE
AMRAP in 20 minutes, as listed.

CONSISTENCY SCALE
For time:
Run 1,000 meters
175 double unders

INTENSITY SCALE
Sub 35 plate jumps/low box jumps (touch-and-go) for double unders, and do a 1:30 plank hold unbroken for run if needed

MY STUFF
9:40 as rx'd. See rant

GENERAL FEAR LEVEL: 6

Beginner Option:
4 rounds for time of:
35 DU’s
Run 200 meters
11:36