CFWUx2 5kb swings*4
13:23

7:58 RX

M/40/5’9”/195#

A great workout for someone just getting started in Crossfit.
https://www.crossfitblackpool.com/blog/crossfit-for-beginner-workouts

9:49
50 lbs. dumbbell and 25 SDHP with bar. 

next day

bike, scales, upload

3 rnds (RX)*
15 kbs 24 kg
20 bjsd 60 cm
250 m row
8:30

walk, echo
* 42th Rx in 201 cf main page program wods

10:23
RX
Sin quebrar

Rx - 9:45

3 rounds for time of:
15 kb swings, 35#
20 step ups, 2nd garage stair, approx 20 in.
250-m row

9:31

M / 37 / 87kg

Swapped row for upright ski erg

Rx'd = 7:57

3 rounds in 9:58 of:
15 kettlebell swings, 35#
20 box jumps, 20"
250-m row

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

7:34 - Rx (Went at a steady pace on swings and box jumps, then rowed pretty hard. Transition on and off the rower was not the best.)

16kg KB
20 inch box.         9:45
First WOD since September 😳😳

M/36/6'/175#

7:37 Rx

Deo gratias

7:57

As rx’d, 6:46.

Tough.  Unbroken swings.  Did rebounding box jumps, but had to break in some areas when I didn’t jump perfectly and had to reset.  Also, in rounds 2 and 3, legs were fatigued and needed a break here and there.  Rows were all around 1:48-1:50.

48m/5'10"/180

3 rounds for time of:
15 kettlebell swings@24kg
20 box jumps @ 60 cm
15 cal assault bike

Time: 9:52

10:10, Rx.  all step downs.

11:09 with a 35# kb. 

M/47/6'2"/185#

Rx'd 
9:18...rower extra sluggish had to change batteries after that cost me time taking longer to start up

2.12 - 3 rnds 15 kbs @18kg, 20 box stepup/ jumps 20", 250m row - 10:30
@ globo, 15 secs walk to rower and back. Getting wind back, slowly.

Added decline push-ups (15) while waiting for the rower:

11:45

43 / 6’0 / 195

RX:7'.
https://youtu.be/MXwHUOmbGEI

Rx 9:14

M/62/6’1”/250#

11:24
53#KB
24” Box
500m Row

50# kb otherwise Rx...8:58
(2:55/3:13/2:50)

6:23 RX

74 degrees 1000 hrs at home
3 rounds 10:00min
250 meter row
15 KB swings
20 Box jumps 19” box

74 degrees 1000hrs
3 rounds 10:00 min
10 KB swings 15 lbs
15 Box jumps 14” box
200 meter row (resistance 1)

warm up and cool down

11:14 

15 KB swings (53#)
20 box jumps (24”)
500m row
*read workout last night and thought it was 500m row*

M/37/5'9"/192

3 rounds for time of:

15 kettlebell swings
20 box jumps
250-m row

53-lb KB, 24-in box

14:06

Got a new jump rope cable and wanted to give that a go, so subbed DU for rows. Goal was 50 per round, dropped to 35 once they started going badly. Rounds 2 and 3 turned into more DU practice for 3 minutes.

13:something.

Would like to try again rxd.

8:47 Rx

Scaled to 35# DB (heaviest I have today)
Subbed tuck jumps for box jumps (no box and a wobbly bench today)
8:45

Tuck jumps were high enough to clear at least 24", but took a while to get through them all. Each row was sub 50 sec.

7:48
sub 200m run

8:34 Rx
immediately after finishing 220207 and then 220208. Got really slow on the box jumps, so that’s where I will focus on improvement next time. 

45lb kettlebell 

7:14

7:17 rx

7:40 RX

8:16 with step ups 

Wife 

8:09 With step ups 

9:11 
20kg Kg
m/50/175lb 

11:15.83 Rx’d 😭

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating pistols
-07:48

M 51/195/6’
7:56 with a 200 m run.

7:25 Rx 

Rx’d 8:37

3 rounds for time of: 10:59
10 kettlebell swings 44 lbs
15 box jumps 18”
200-m row

Nursing an adductor strain, looking forward to doing this another day.

Instead:
20 mins SLIPS, then
10-5-3-1-1-1-3-5-10 shoulder presses

75-90-105-115-117.5*-115-105-90-75 lbs
*3 fails at 120 before dropping to 117.5

9:41 RX

Took 2x 9,5 kg DB and modified this to:
--
3 rounds for time of:
14 DB-weighted  box step-ups
20 DB Russian swings
25 DB SDLHP
TIME: 11'14''
--
Pretty intense. 
8k hilly running later in the day. 

7:35 Rx'd
m/53/5'11"/188#	

10:19. Fast and sucky!😂

9:18 Rx

M/48/5'7"/165#

Amazing - love what you are doing for people!

Scaled to 3x of:
15 45#DB swings
20 24” stepus
25 2x20#DBs SDHP

6:16

10:17 Used Concept Rower upside down again so rows were a little slower than I’d like. For some reason in the last round of rows the monitor was not working. I did somewhere b/t 400 and 500m. 

3rounds for time 
15db swings #35
20 box jumps 24”
200 m run
10:50

Simply fantastic work Josh, prayers for your continued success & your clients victories!

9:05 - Russian swings

1 Round: 45kb/60 BJ/750Row: 8:32

Wow.........

M/34 AGE/175cm/95KG
Rx 7’59''

This is dope! Squatting with a pegboard is genius.

Champions Club Scaling Notes

RANT
This is one of the few instances I went ahead of schedule at our gym because I wanted to try this workout out in a different format: if I dinged you for anything at any point (form, slow transitions, loss of rhythm, etc.) you had to restart the entire workout. I gave them a 15-ish minute window to make it through all 3 rounds without being dinged. Our weekday sessions are more evenly split than our 1 Saturday session, so I figured it would be better to do in smaller groups. Went... pretty well. I was happy with how everyone reacted when being made to restart, even a few almost done with the 3rd round. Had a lot of DNFs but the stimulus seemed like it was more than met.

WORKOUT THEMES
Short and medium. Stamina playing a factor in the intensity, but not really enough to warrant stopping. Jumping with elasticity and jumping with weight are also themes.

ASSUMED
I have the capacity to make 3 rounds of this a rough dose.

MAIN DECISION
Go for best overall time (take the row at 80%) or go for endurance (all-out on the row).

TECHNIQUE SCALE
As listed, do AMRAP in 15-20 minutes. Less on speed, obviously.

CONSISTENCY SCALE
Mush everything into 1 round for time.

INTENSITY SCALE
Rest as needed between rounds, which means sprint the row/run.

MY STUFF
6:something. Did what the group did, subbed 6 shuttles (backpedal on the way back) on the turf for rowing.

GENERAL FEAR LEVEL: 6

This is amazing and awesome! 
(Wish I had the credentials to help people like this)