CFWUx2 10s 10dus
1r
(last 10 wb after buzzer)

Anyone have some tips or cues for double unders. I’ve tried penguin taps, using the cue “jump wrist wrist. I’m still struggling to learn these 

42:20 RX

M/40/5’9”/195#

next day, 82,5 kg bw

2 rnds
50 strikt burpees over 70 cm
75 du
50 asq
30:02

210 reps - Rx’d

Intermediate scaling: 274 reps (1 round plus 35bbjo+50dubs+29 WB)

Fasted and only 1 French press of Matè beforehand. Cardio nightmare. Kept messing up on dubs round 1, round 2: 10-40. Sets of 15 on wallballs except for the last 15 of round 1 which I broke 8-7 to go right into burpees. Round 1 burpees unbroken but round 2 was 10-5-10-10... 


180#ver43.3/176cm

1 + 40 Rx
M/35/197

M/26/5'8"/170lb
CrossFit AFK

296 - Rx (21 double-unders into the second round. Did 1st 50 BBJOs in 5 minutes. Tripped a lot on the double unders. Did 10s to get through the wall ball shots. Took me to about the 13-minute mark. Then held on for dear life to get as far as I could after that.)

1+52 s
35 burpee box jump overs 20”
50 doubles
50 WB 10’ / 14#

times: 4:34 BBJ / 1:33 DU / 6:56 WB / 6:24 BBJ / 0:32 DU

I was going to do 75 WB but I really should have scaled the WB weight. It was taking too long doing sets of 5 with such long rest so I stopped at 50. 

F/25/5’5/150
CrossFit AFK

Scaled to rounds of 15 BOBJ; 100 single unders; 75 WB

got to 35 WB Shots in 2nd round of 20min cap; finished all in 24 mins

43 / 6’0 / 195

354 reps
*wall ball 12 kg, 9 ft target 

M/36/6'/172#

1+40 BBJO Rx

Deo gratias

As rx’d, 1 round + 44 burpee box jump-overs.

This was awful – a real “goatsucker” WOD.  El Chupacabra, as K-Star would say!  Slow and steady on the BBJOs; DUs in 4 sets; wall balls 15-15 and then sets of 10.  Did this with Ian (17yo), who scaled to a 12” box, single unders, and 12 pound wall ball.  He was ahead of me the whole way and got 1 round in 15 minutes.

49m/5'10"/180

22:24
20" box, 0 lb wall ball 😉

Intermediate scale completed in 19:31

1 round + 6 burpee box jumps (time cap) Rx

Intermediate:  1 rd. + 87 reps @ 20 minute cap.

Beginner Scale-ish
2 rds for time
25 burpees
50 single unders
50 wall ball "short throws" (double the load to 20#, threw the ball 2ft out of my hands at the top of my reach)

16:23
lung burner!

Scaled to: 
4 rounds
25 burpee step up
38 double unders
50 thruster w/ 10lb db

untimed

Modified:
--
Time cap: 20 minutes
2 rounds for time:
50 burpees
50box step-ups
75 curb jumps 
100 DB thrusters @ 2x 7,5 kg DB 
1 round at 17'48'' + 20 burpees 
--
Peace. 

2 rounds 21:09
25 burpees over 24’ box
50 single unders
50 wall ball w/12lb

Beginner rx’d: 17:02.  Fit for Fifty chart IV, level D warmup. 1k run 5:04



m/65/5’10”/166

16:09 w/ partner; rx movements

50 broomstick hopping burpees
75 double under
100 wall balls, 9 foot target

1 round, 148 reps

Scaled/subbed to 2 RFT
25 burpee box overs, 24” box
150 single unders
30 wall balls, 20# ball
30 wall balls, 15# ball
21:09

Been a long time since we’ve done wall balls. Reminded me that, once started, it’s easier to keep going than rest for a few breaths and then restart.  My heart and breathing seem to accelerate when I rest. 

59/5’8”/157

Cut way down and split up. 
3 rounds
15 burpee BJ over
75 SU
30 WB
19:25
Had nothing in the tank. Already 100 with about 50% humidity. 

Intermediate reps 35-50-75
subbed 25lb DB thrusters for wall balls
(1 DB not 2)

19:24

230 reps at intermediate

Intermediate'ish
2 RFT (20 minute cap)
35 burpee bench step overs
50 DUs
75 WBS
1 rnd + 21 WBS at time cap

Finished WBS to complete round 2 for good measure but didn't keep track of time.  Subbed bench step overs for box jump overs as I have no box and my bench is too unstable for jumping onto.  Too much tripping up for DUs but were better in round 2, burpee step overs unbroken each round, WBS were broken mostly 10-15 at time.

intermediate
1 round + 19 box jumps

quads were smoked after first round of WB. 
lazily completed round 2 at 35:19

24:07 35 Burpee 24Box, 100Singles, 75 9ft WB
Afternoon: Wife did beginner 1 round then 15 Burpees, 50 singles and 25 #8 Thrusters with 2:54 left on clock
I did beginner 10:38

Intermediate 
1+ 20 WB

Beginner Option:
2 rounds for time:
25 burpees
50 single-unders
50 wall-ball shots (12lb)
14:42 

4 Kg Medball

22:35

https://youtu.be/5kmUXwsMlkY

2 rounds
25 burpees
50 single unders
50 thrusters #10dbs
15:25

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A test designed for the tip of the fitness spear. Weightlifting, gymnastics, and a monostructural movement added as a built-in rest. Range of motion, jumping with elasticity, jumping with an odd object, and jumping in an informal way are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

COORDINATION SCALE
Pick two of the movements and do an AMRAP in 20 minutes for it

STAMINA SCALE
For time:
100 burpee box jump overs
200 wallballs
*do one movement for max reps then move to the other, continue until all the reps are finished. Then do 150 double unders

I'M NOT THE FITTEST ON EARTH SCALE
Do 1 round all-out as rx.

MY STUFF
Did regular burpee box jumps instead of jump overs. 1 round + 32 burpee box jumps. Took it at about a 6.

GENERAL FEAR LEVEL: 8

:30 tuck sit
15 DB push-ups 
50 DU's

6 plus 45

31’37 RX

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?