246cal

23/23/24/22/23 = 115 cals RX

M/40/5’9”/195#

27, 16, 14, 11, 7 calories 
Intermediate option

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

25-25-26-26-31 cals - Rx

Strength instead. Worked up to 3 sets of 6 weighted tempo dips and 3 sets of 5 front squats to 185lbs. The last rep of each set was ass to ankles. 

Completed on 230412, forgot to post. Hotel gym, no rower, no bar.

Same format, sub:
10x dumbbell front squats, 2x 45lb DBs
10x jump over bench+dumbbells (20" or so?)
Elliptical sprint for calories
27-28-29-28-29 calories = 141 total cal

35"/185lb
5reps 6cal
5reps 3ca
6reps 6cal
6reps 6cal
6reps 3cal

M/51/194#/5'11"

Rx.  21/27/23/20/19 cals - 110 cals.  UB on FS.  Those box jumps got tough.  Glad I used pads not boxes - a couple misses @36" would've been ugly otherwise! Great WOD.  

10 front squats 135 lb
10 box jumps 30 in
Row for max calories:
35-30-29-29-29
Total: 152 cal.

Intermediate Score={10,11,7,11,11}
Broke the front Squats in 2 sets of 5.
Heaviest FrontSquat.
Highest BoxJumps Ive ever done.
Fail on set 3.
Thought the rest was 2 min not 3.

Rx - 32,28,30,30,32 Cals

Modified:
--
Five 3-minute rounds of:

15 DB front squats @ 2x 12,5 kg
10 weighted box step-ups @ 2x 7,5 kg DB
Max DB SDLHP @ 2x 10,5 kg

1 minute rest between rounds.

> SDLHP: 24 + 24 + 25 + 23 + 25 = 121

--
Peace. 

M/51/206

Beginner-4rounds
95# Front Squat 
16” Box Step ups
stationary bike instead of row
R1-11
R2-7
R3-10
R4-10

MALE/36/179 lbs
RX
19/19/21/22/18
TOTAL 99 Cals

SC int...135#/30"...23cal/13/8/7/19

Intermediate scale. At the Y. 

23 cal
25 cal
24 cal
22 cal
14 * on elliptical cal

my rower got snagged during my last round 

Intermediate Option:
♂ 135-lb squat, 30-in box

33, 30, 25, 22, 24 = 134 calories total

M/37/6’/178#

20/21/22/20/21 calories Rx

Deo gratias

Intermediate 
30, 23, 24, 21, 24
👍🏻👍🏻

Beginner: 23, 24, 21, 20. Ouch. 

185# and 32” box

39, 35, 28, 20, 25

Scaled 135 FS

12*15*9*14*12

At home so did what I could. 
125 FS, 28.5” BJ, 45 bar sdhp sub reps for row. 
30,30,23,23,25. 
Tough one after Angie yesterday. 

Scaled

Empty barbell 20 kg (44 lbs)
90 cm (35 in) Box

15 cal
19 cal
18 cal
19 cal
26 cal

24, 22, 24, 20, 26

75#
20”

1-430
2-348
3-352
4-354
5-320

I just realized I was supposed to track calories not meters…DOH!

Only 3 rounds no have Time today
60kg 
I don't know the height but more than 60 cm 
24 kcal 
21 kcal
21 kcal

Rd 1-3: 60kg, 83cm
Rd 4-5: 70kg, 75cm
25, 23, 17, 22, 20 [cal]

165-165-175-185-185 squat
30in Box jumps
140cal row
26/29/29/27/29

1446
Tried to get 300 each round, first three where successful, last three where not
not rxd lol

(5) 3min rds total cals: 40/40/41/40/40

10 FSQT (125lbs)
10 Box Jump (30”)

Rest 3 min

5 rounds of
3 minute rounds
10 front squats 75#
10 box jumps 26"
Row 4 Cals
26,26,28,30,30  
total 140

Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.

6/10/10/10

34/F
5 rounds with 55lbs on front squat

M/48/5'8/#215
intermediate_125
27/25/24/24/25

Rx
35.3,26.9,26.6,20.9,18.6 = 128.3cal
After these last 3 workouts! 🥵
At least there weren't any wipeouts 👌

Four 3-Min Rounds

10 Front Squats (95 lb)
10 Bench Jumps
Max Calorie Bike

3 Min Rest

6 cal
5 cal
5 cal
5 cal

Intermediate (except last round was at 115#). C2 on drag 8
33-30-29-26-28: 146 cal

Monday's DLs and Angie yesterday made this even more of a leg burner.  I dropped the weight to 115# as the last couple reps at 135# in round 4 were a little sloppy.  BJs were step down - been a while since I did 30s too.  Gonna be feeling this later.

Stuck in a Hotel Gym yet to get the message of substance over style 

Scaled 
10 DB Front Squats 2x 22kg 
10 Bench Jumps 
Cal on a TechnoGym spaceship Rower

Rd1/45 Rd2/53 Rd3/52 Rd4/52 Rd5/52

Fitness was achieved 

3min double unders (150 rep)
1 min rest 
3 min box jump 30 in (45 rep)
1 min rest 
3 min burpees (50 rep)
1 min rest 
3 min run (600 m)
1 min rest

Intermediate (135lb front squat/ 30" box jump)

31/36/37/35/37= 176 cals

No rower subbed KB SDHP 16 Kg

1st 65
2nd 68
3rd 73
4th 73
5th 73

M/39/72”/170

as rx 27, 24, 23, 24, 27 = 125 cal total 

Subbed and scaled.  165-lb for front squat.  Subbed 10 toes-to-bar for box jumps.  Calories:  35-31-32-32-33.

Wanted to switch it up a bit and see how less “death to the legs” and more midline felt.  I had wanted to stay with 185, but in the end, settled on 165 – it was heavy enough today.  I was able to get more calories – about 5 more each round – which would seem to be in part from the reduced time spent on T2B vs. tall box jumps.  Still an effective dose and still plenty of leg destruction.

50m/5'10"/180

155# FS 
30" box jumps

26/22/16/23/20

ENDURANCE
TABATA  Mountain Climbers
TABATA V-UPS/BUTTERFLY SIT-UPS
5' double unders excercises
5' handstand push-ups

WOD
Scaled
Five 3mi rounds of
10 Front squats (50kg, wife 25kg)
10 box jump (30", wife 24")
Kettlebell Swing (16kg, wife 8kg)
1R - 50 , wife 38
2R - 50, wife 49 
3R- 35, wife 52
4R- 40, wife 56
5R- 48, wife 51

M42/82kg/183

Today happy with the front squats because my wrist flexibility improved after wrist stretching everyday last 2 weeks :)

126 calories Rx
42 years old 205lbs

Scaled down to 135lb front squat, 36” box jumps

69 calories

75lb front squats
30" box jump
Row

30*/34/30/28/30

* - started 95lbs, switched after first round 

M/48/6'2"/185#

Intermediate scale 135#/30"
26/26/26/26/26

Intermediate 
30,24,22,21,21

Wife #12 and 16” step-ups Echo
7,6,6,7,6

I’m feeling Angie today 

125# FS and 24” box jumps
15-17-16-17-19 cal rows 

60/5’8”/155

180217:  135# and 24”, 24-25-21-23-23 cals
170131:  135# and 24”, 12-19-15-19 cals

Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
Rest 3 minutes between rounds.
 125- lbs/ 20" box jumps
21-21-17-17

F/35
RX
32/31/31/32/34=160cal total
Good push today together with friends 👌🏼

Five 3-minute rounds of:
10 front squats 132 lb
10 box jumps
Row for max calories.:21-21-19-21-19
Rest 3 minutes between rounds.💪💪

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Squatting with an upright torso, jumping with a lot of ROM, high output followed by medium rest

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
															x
HEAVY

EMPHASIZE THE MONOSTRUCTURAL SCALE
Row goes first; give yourself a set distance or calories then see if you can finish the other 10 and 10 in the remainder of the time

EMPHASIZE THE GYMNASTICS SCALE
Box jumps first, row second, squat third

EMPHASIZE THE WEIGHTLIFTING SCALE
As is but lower the reps of front squat and stay as close to rx weight as possible

MY STUFF
Did 5 rounds of 200m run, 10 box jumps (1-2 step from far away from the box), max reps front squat (135 lbs) in the remainder of the 3 minutes. Did not rest between rounds.

GENERAL FEAR LEVEL: 8