Intermediate

9:20 

12:47 RX

M/40/5’9”/195#

50 DU
10 kg single arm overhead lunges 
Time:14.23

12:58
Rx’d

6min37
Rx

https://youtu.be/Et-q1g47vc8
Rx 09:43

11:58 as rx’d. Slower than compare-to by 1:30ish. Gamed it back then by breaking briefly at 25’ on lunges each round. Unbroken lunges today with an arm switch on the last round only. Double unders were not coming together today. Legs and lungs!

Single unders x100
30lb db lunge 
7:07

20'54" - Intermediate Option - 35-lb DB - Brazilian Male, 46y
Struggled with the DU´s - I had trouble getting 20+ ubk sequences... Sometimes less than 10 reps unbroken :-(
OK with OH lunges 

M/27/5'8"/170lb
CrossFit AFK

6:59 - Rx (Round 2 and 3 was trip city, it is finally time for a new rope. RIP 2013 cable)

11:09

M42, 164# 8’47” rx

12,5 Kg
12:22

Rxd 14:55

Modified, untimed
--
50 jump double taps  
20 single-arm overhead reverse lunge @ 15kg
--
Peace.

24:48 rx

M/30/6’3"/199#

5 rounds for time of:
50 single-unders (attempted double-unders but could only string 10-15 together)
50-ft single-arm overhead lunge @ 50-lb

7:53

I screwed up several times but didn’t want to restart. 

rx in 10:57

cheers everyone

7:24 rx
M/53/175/5'11"

5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♂ 35-lb DB

10:22

M/37/6’/180#

8:26 Rx

Deo gratias

started RXd but made some modifications as the rounds went on. first two were 50 DU, 3rd was 25 DU/25 SU, last two were 50 SU. rope broke at the handle in the 3rd round!

12:45

I didn't measure out the 50', just did a good 12 paces each round on the OHL.

Scaled/subbed to:
5 RFT of
50’ weighted lunges with a 26 and 20# weight, hands at my side (don’t have shoulder stability to hold a DB overhead as rx)
100 single unders
12:20

5 rounds for time of:
40 single-unders
50-ft single-arm lunge (25# KB)

10:38

As rx’d, 9:38.

2 minutes slower than in 2018.  Except for first round (unbroken), dubs just gave me fits today.  Could not string them together.  I do recall this happened last time during
this workout – the combination of shoulder fatigue has a lot of interference with jump rope.  Oh well – this is why DUs are the movement of the month for January.

49m/5'10"/180

3(lb db 
11:44

16kg DB, single unders

10:52

9:40
35# and Dubs

9:40
35# and Dubs

10:11, scaled to 40# DB and did 18 reverse lunges each round. Didn’t have space to make decent turnarounds. Great workout, the leg pump is real

Rx 7’35

https://youtu.be/HPucIX0yB2w

11:14 Rx, 50# DB, dubs were crap

7:53

Scaled to
100 step ups to 45# plate
35# kb oh lunge
9:32
m/52/175
compare to
w/ DU's/35# oh lunge
10:41

Beginner/Intermediate hybrid

My DUs are straight garbage...  so I ran with SUs.  I have a max of 25# for dumbbells, so I went with them.

5 rounds for time of:
100 single-unders
50-ft single-arm OH lunge 24kg kb

7:20

M/48/6"2"/185#

Scaled to 40# DB the rest as rx'd
8:36....compare to was 7:27 with 35# DB

5RFT: 
•50 DU 
•50' OH WL w/ 53lb KB

Pacing: 
•Unbroken dubs, tripped on third set 
•25'R+25'L 

Time: 6:40 

10:58, 40lb DB. Felt good today, last time was 11:33 with 35lb DB. 

Not quite Rx
5 rounds of 50DUB jumps with rope switching between single and double unders. Lunges as Rx.

9:40

Still tripped a bunch on DUB attempts

Son(15)
5 rounds of 100 singles and 35lb OH lunges
10:44

8:42

1 trip on DU in round 4
50lb dumbbell

Intermediate Option:
5 rounds for time of:
100 single unders 
50-ft single-arm overhead lunge
♀ 25-lb DB 

11:56.05

Rx’d: 10:34

180924: 15:57

10:20 rx, compared to 15:00, rx.  used db instead of sandbag this time

Lunges: 30lb DB, 1 forward / 1 back
13:10

Last time 33lb DB, always forward, 13:52
Shocking how OHLs hurt DUs: rd.2-3 DUs were a mess; got it back on rd.4-5.

Beginner w/ 35# KB. 10:00
Attempted RX to start.
Couldn’t get more than x1 DU w/o breaking.
Rd 1: 20x broken DUs.  50 ft w/ 50# KB lunges.  Could tell 50# would be unsustainable.
Rds2-4: 50x unbroken SUs.  50ft w/ 35# KB.

8:08

20lb dumbbell

Scaled/subbed
5RFT
100 SU
50ft single-arm overhead lunge (35# DB, heaviest I have)
8:01

Practiced DUs as part of the warm-up and cool-down. Not good at DUs to begin with + new wire is a bit different and I may have cut it too short + wanted to maintain as much of the stimulus as possible = subbing in double the number of SUs.  I did make it a rule to start over if I tripped in the first 50 - only tripped twice.  Measured 12.5ft in the garage, so had to turn around 3 times each round for lunges.  That probably added some time.

SC 35#db...9:49
Could go up to 45# next time but it'll be brutal!

9:49 rx

180925 - 10:24 w/1.5pd KB

Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
 35-lb DB 
16:01 

Used 12” box for DU #50 DB 17:50

Beginner:
50 Single-unders:  driving the struggle bus today....
50ft single arm lunges @ 15lbs

08:24 

Rx. 10:01

As Rx 12:10. 

I'm awful at double unders on a good day, but today was extra special. Having hit a treadmill run Wednesday (pre WOD correction email), my calves are still on fire. Struggled to string together 25 today. Either way, a great workout.

5 rounds for time of:
50 single-unders
50-ft single-arm overhead lunge, 20#
6:18 (1:07/1:19/1:15/1:21/1:16)

7 minutes sharp

Fire breathing today, ice cold hands as -2°C outside.

Rx 11.42

Globo wod... Sorry for the intermittent posts lately.  Wza and work.  For dumbbell overhead lunges if you don't have at least a 10 foot space for this do 20 overhead reverse lunges per round, alternatinghands at rep 10-11.  If you don't have a rope for double unders sub either jump double taps or tuck jumps. 

The  CrossFit Open is coming up soon.  If you do your WOD's in a Globo or at home, if possible let's find an affiliate near you ASAP and get in touch with the owner to sign up to do the Open there (https://map.crossfit.com/). Sign up for the Open at https://games.crossfit.com/ . For those who can't reach an affiliate there will be setup recommendations (you have to film your performance if you aren't doing the wod at an affiliate for it to be official) and scaling/substitution options here.  There is a required equipment must have list on the Games website as well that can be helpful. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and... weightlifting? Squatting with unilateral loading and upright torso, jumping with accuracy, using fatigue in the legs and midline to challenge our jumping

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

STRENGTH SCALE
5 rounds of:
10 pistols
20 box jumps (step-down)

ENDURANCE SCALE
AMRAP in 10 minutes of:
30 lunges
30 box jumps (low, touch-and-go)

COORDINATION SCALE
5 rounds of:
2:00 double under practice
2:00 pistol or weighted lunge practice

MY STUFF
Did them out of order, I'll get to this tomorrow.

GENERAL FEAR LEVEL: 6