3 rounds plus 21 reps - Rx’d
205 lbs. 

5 Rds RX (195#)

M/40/5’9”/195#

6 rounds + 10 reps
Rx
bodyweight : 85 kg

M/27/5'8"/175lb
CrossFit AFK

6+8 - Rx (177lb on bar.)

95reps
Backsquat @80kg

Intermediate scale
 145#

5 rds +12

5+27 reps compared to 5+25 & 5
175#

Rx

5 Rounds, 25 burpees and 9 squats

Loved this one!

Mâle, 40y, 68kg

Modified:
--

Complete as many rounds as possible in 20 minutes of:

15 burpees
15 Db front squats @ 2x 12,5 kg

> 7 rounds
--
Peace.

Intermediate @55Kg
5+28

As rx exactly 4 rounds 
84 kg / 185 lbs Backsquats
Did Squats first. 

M/30/6’3”/200 lbs

Intermediate Option:
AMRAP in 20 minutes of:
20 burpees
10 ¾-bodyweight back squats

5 rounds + 4 burpees

3 rounds + 27 reps, weight 170#

Omg eff this wod. Lol


3 + 17
Scaled at 135 on the bar.  

RX: 5 Rounds + 5 Burpees @ 85KG

4+20 @ 195lbs

that got gross

3r+15

M/37/6'/180#

5+5 Rx
(No belt. Back squats in one or two sets each round. 210123: 5+9 Rx at 180 lbs.)

Deo gratias

Woof. BEG 12 burpees, 12 95 lb back squats for 12 mins. 

20 minutes of:

25 - burpees
15 - 7/8 body-weight (155#)back squats

6 rds + 2 burpees

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:

20 Kb swings 35#
10 back squats 115#

10/12 rounds…I lost count around 8

15 burpees, 10x 135# back squat, 6 rounds in 20:30. Completed on Wednesday, Feb 8.

2, 50lb kb for squats
3 rounds +4 squats

20 burpees
10 back squats, 135# (88% BW)
4 rounds in 12:10
First workout after a short break for a tweaked back. Intended a full 20 minutes, but started to feel the wrong things during the burpees. 

180202:  5 rounds + 20 burpees at rx rep scheme and 145# BS (92% BW). 

60/5’8”/153

Intermédiaire 
20min
20 burpees 
10 back squat 62,5kg
Total: 200 reps
6 rds + 20 reps burpees.

20 min:
20 burpees
15 squats @ 95

4 rounds + 20 burpees

As rx’d, 6 rounds + 5 burpees.

The only thing worse than doing this WOD was realizing I did it 5 years ago and got 14 more burpees.  Fudge.  Unbroken squats and pretty smooth on the burpees with minimal rests.  I did throw the ball for my dogs a couple times, which was a nice break.  Maybe could have made a run at my PR without that.  Oh well.

49m/5'10"/180

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 back squats (115 lbs) 

4 rounds +16 reps 

20 min AMRAP: 8+9

20 Burpees
10 BSQT (135)

GWU: 2x Spider-Man/:45 SU’s/20 Groiners/10 Sqt Therapy/:45 Sqt Hold

SPWU: 10 Scap Push-ups/10 Push-ups/10 Vertical Jumps/10 Burpees

(10) 1/4 BSQT w/pvc/(10) 1 1/4 BSQT w/:2 pauses
Empty bar ^ wod weight

COOLDOWN: Couch Stretch/Pigeon
 

4+27 Rx
185 lbs

5 round RX
125 burpees 
75 back squat 68 kg 

3+25 RX

M/39/70kg/1m70
Did intermediate scheme
Backsquat @52kg (6+4 no re-rack)
6rds + 13 reps

Intermediate Option 
20 burpees
10 ¾-bodyweight back squats (60 Kg)

Complete 6 ROUNDS

61yo on n off cfit for ~ 15 yrs

Beginner + a bit:

15 min amrap: 15 burpees, 8 bs 95# (tad over 1/2 bodyweight)

7 rounds + 15 bur + 6 bs = 182 reps

cooldown: 10 t2b strict; 3-sec skin the cat to 3-sec vert hold to 3 v-pullups to 5-sec L-hang to 10-sec dead hang

20- burpees 
10- squats @155
20mins

5 rounds. 

This is a great excuse for my next burpee workout ;)

75% of BW back squat @100# 

8 rounds even 

Complete as many rounds as possible in 15 minutes of:
25 burpees
15 body-weight back squats (125lb)

3 rounds + 2 back squats

Squat 85kg x10
burpees x20

6 rounds

Rx (225lbs from rack)

4 rounds even 🥵

Son(15)
Intermediate @135lbs

5 rounds + 4

M/48/6'2"/185#

Scaled/modified to 80# KB heel elevated goblet squats the rest as rx'd 
5 rds + 25 burpees

Rx 
Bw80 kg
4rounds+9

M 52/195/6’
Scaled back squats to #135.
7 rnds.

6+21
185 pounds body weight back squats

SC 20 burpees/10 185# sq...4+8/-

Rx’d @ 170#: 4 rds + 32 reps

Body challeged ☑️
Will challenged ☑️

210123: 
Rx’d @ 175#: 4 rds + 7 burpees

can we get a Compare to date HQ?  210123 for example.

Rx at 90kg/198lb. 

5 rounds + 20 Burpees 

6 Rounds 

RX-body weight #135

25 burpees
15 back squats, 135lbs (87% bw)

5 rounds, 17 reps

5+20+1. Did the intermediate 20 burpee, 10 BS at 155. Up all night, this kicked my ass, challenged my will, body, and spirit! Haha. I used to live by Toby Keith’s “I’m not as good as I once was, but I’m as good once as I ever was”…At 53 now, maybe not so much. 👎🏽

Scaled to a pair of 50lb dumbbells for the squats

6 rounds + 5 burpees 

Intermediate rep scheme
BS were at 155# (about 78% BW as of this morning)
6rds + 20 burpee (finished rnd 7 for good measure at 20:50)

Compare to 210123: Rx'd reps, Intermediate weight (145#), 4rds + 18reps.

Focused more on the speed of individual burpees as I'm not very fast executing them.  Kept a fairly steady pace for each set of burpees and BS and stayed unbroken for the most part, but time in between exercises and rounds went long in the last few.  Part of me wishes I would have scaled the weight down a bit more as I have a feeling my legs are going to be Manion sore.  I've rolled my quads out 3 times already and DOMS has begun to set in!

6+20 Rds at 60Kg

Was a grind but kept moving throughout. Squats felt heavy. Taking bar from floor and over head into squat position.

Intermediate Option - bar from ground
6+4 rds

Intermediate Option:
5 + 2 burpees (180# squats)

Broke burpees up as 10-6-4 after second round
Broke squats to 5+5 after third round

M/38/170

4 rds + 33 reps as rx

Rx 6 in 20:47 so 5+ @#175 dressed in AM weight 
Recovered then ran 2.5 miles

Afternoon 5+65 rounds in 20min. Of 50 singleunders 15 burpees and 15 Back squats #135

20x burpees
12x back squats, 135lbs
6 rounds + 1 burpee = 193 reps

Big question, do we use dressed or undressed or morning versus evening weight? 😉

RXd @ 200 lbs from the rack (so much respect for you animals going from the ground).

4.5 rounds on the nose. 

Had to go all out on the last 25 burpees to get them in the last 90 seconds. Broke up squats into 3x5 and used that as a little recovery. Finished the 5th round for shits and gigs. 

Hurt just as much as I thought it would!

20 min amrap
20 burpees
10 back squats 135#
6 rounds even

2:51/2:55/3:23/3:41/3:44/3:18

Compare to:
25 burpees
15 Squats @ 135# (~175# BW)
5 rounds + 8 burpees
Round times 3:29/3:59/4:00/4:02/3:54/0:36

Int scaled
20 min amrap
20 burpees
10 BS @ 135#
m/52/175
5 rnds plus 14 burpees
compare to 
Feb of 2018
5 rnds plus 20 burpee and 1 squat

Intermediate Option at Bea's

62 kg (135 lbs) Back Squat

6 rounds + 2 burpees

Love it. In my case I am still doing my burpees at 78. Just a little slower! I know of a number of people that have fallen and found the next day on the floor because they could not get up. CrossFit is your lifeboat!

Intermediate 6rounds + 20reps

60kg
4 rounds +24

What a beauty!
20min AMRAP
25 Burpees
15 BS, 63kg (3/4 BW), from rack
5 rds 17 reps

Good to see my friend Bob.

The eternal question: are these backsquats from the ground?

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and monostructural. Changing orientation, squatting, pushing, jumping, a sliding scale relative to your ability/stature

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

STRENGTH SCALE
AMRAP in 20 minutes of:
25 push-ups
5 back squats (heavy weight if you can't do bodyweight)

POWER SCALE
AMRAP in 20 minutes of:
10 burpees (highest jump possible)
5 back squats (speed on the way up emphasized)

ENDURANCE SCALE
3 rounds as listed, rest as needed between rounds. Sprint each round

MY STUFF
4 rounds of 50 squats, 25 push-ups.

GENERAL FEAR LEVEL: 8

Complete as many rounds as possible in 15 minutes of:
12 burpees
12 
95 lbs
4+18

Might be the difference between a high bar vs. low bar squat.  In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.

Check out this site below for more in depth insights between the two.

https://barbend.com/high-bar-versus-low-bar-squats/

I don't know how he keeps his torso so vertical.  I think I'm way further forward when I don bs, esp. heavier ones.

Love showing this to my 67 year old parents! 

Oh the Burpee. Such a love/hate relationship I have with you.

What’s truly amazing is how older athletes who have done CrossFit can perform this movement better than their peers and better than deconditioned people 40 years younger. Some people under 50 can’t do this movement at all, but if they start rebuilding themselves now, they’ll be fitter at 51 than they were at 25.

I love it Rory!

“The marginal capacity to stand separates those who should live alone from those who should not.” - Greg Glassman

I’ve fallen....and I CAN get up!

This is a great reminder of the importance of “function” in functional movements. Ever increasing power output is the ultimate goal. But it all begins with accomplishing a realistic, valuable task, such as engaging with the ground and getting back up. The burpee isn’t just an exercise but a survival skill.