12:33

14:42
50 lbs. dumbbell for swings

subbed 40# KB

14:36

12 min 20seg

35-25-10 burpees, los ultimos 10 más rápidos.
25-15-10 kettlebell swings, breaks cortos
5-4-4-4-4-3-3-3 C2B pullups 

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

10:13 - Rx (Did 20 fast burpees then had a party after that. Unbroken swings and managed 3s on pull-ups.)

11:34 all stepping burpees as warmup in 6m and straight into the rest, broke kbs: 14, 13, 12, 11. Broke CTB as: 2-4-6-6-6-4-1-1 gymnastics kip. 


44y/176cm/180lbs.

11:23

RX
12:41

13:53 
70 Burpee
50 kb swings 20kg
30 C2B

Rx - 8:18

70Burpees = (21,21,14,14)
50KBSwings (50lb) = (15,20,15)
30StrictPullUps = (6,6,5,4,3,3,3)

Just did chipped away at the workout untimed and rested a little after each set. 
Most burpees volume and consecutively done.
PullUps reached failure without adequate rest. 

9:42 rx
M/54/175/5'11"

m/76"/53/281#

Beginner version
40 burpees, 30 KBS @ 26#, 20 Ring Rows

T=9:24 (nasal only breathing)

Intermediate
16:34

10:40

strixt pull-ups subbed for c2b - rig not safe 

Strict c2b 15 reps
16;00

Rx’d:  10:00

M 57, 205, 5'10"
70 burpees in 9.31 mins
50 kb swings 35 lbs in 2.13 min
30 kipping pu's In 4.08 mins

Russian swings
10:58

SC to PU (doorjamb bar) & 50# kb...19:44

Intermediate 

70 Burpees 
50 Swing 24 kg 
20 chest to bar pull Ups no have butterfly or kipping 

10:45 

11:34
50 lb dumbbell 

M/37/6'/178#

10:32 Rx
Burpees in 4:47; KB swings 25/17/8 at 7:30; C2B in sets of five and three

Deo gratias

Beginner: did as partner WOD with wife 12:30.

Modified, untimed
--

70 burpees
50 single-arm DB Russian swings @ 15 kg (25+25)
30 single-arm DB row @ 18 kg 

--
Peace.

For time:
70 burpees
50 kettlebell swings
30 chest-to-bar pull-ups
♂ 53-lb KB

11:53

M 52/195/6’
10:02.  Regular pull-ups.

23:59
Burpees	15/15/10/10/10/10 with rest inbetween; approx 15 min
KBs at 8kg, 30/20
Lat pull down 90lbs to chest

12:41 rx’d
Splits at 27,42,53,64,70 for burpees, 27,42,50 for KB, 9,17,25,30 for PU

70 burpees in 5:50
50 kb swings, 53#, in 9:34
30 kipping pull-ups in 12:22

Pretty happy with that!

60/5’8”/157

10:32 Intermediate RX
54/ 172/ 5’9
burps: 30/10/10/10/10/5 ( the last 3 segments were about 5 sec. rest. The others were a quick pause. Tried to adjust in pace not rest. 

KB: 25/10/10/5

c2B: haven’t done these in awhile…7/6/quick singles. 

I did it Rx. As a 62 year young Master I did the burpees in 8:07, the KB Swings in 3:47 and the CTB Pullups in in 3:19 minutes for a Total of 15:15 minutes.

Did kbs w 1 pood Russian swings, regular PU, 15:12

Beginner: 40 burps, 30 36lb kbs, 20 kipping pull ups—9:48

Women's Rx/Intermediate - w/ 35# DB (no KBs at home)
12:36/10:43

35# DB is the heaviest I have at home and no safe way to strap plates together - though I like the idea Sam K.  Broke at 35 on the burpees then unbroken on the rest but at a medium pace.  Broke at 35 for swings but only to try and save a little gas for the CTB.  CTB pull-ups were kipping and quite broken - I knew these would be the slowest compared to the other two exercises.  I hit the intermediate reps and decided to keep going.

Rx
Using strapped together plates to get to 52.5lbs. Small rip on palm.
10:34

Son(15)
Intermittent (-)
Used a 45lb plate, otherwise as is
16:55

10:14 Rx/ 8:52 Intermediate

GWU: 2x KB Conplex(add weight on 2nd)
10 DL/5 Windmill ea./10 Russian Swing/5 Burpee over KB/10 Goblet Sqt/10 Full KBS/25’ Crabwalk

SPWU: Pull-up WU and Practice

Cool Down: Childs Pose/Shoulders

For time 
40 Burpees focus on mechanics with minimal modifications. 
30 KB Swings 35lbs
20 Bar Rows

TT 9:38

intermediate
70 burpees @6:31
50 KB 35lbs @8:51
20 (kipping chest to bar) @10:51
10:51 total + a finger injury 🥴

9.37

Strict C2B

ENDURANCE
TABATA  mountain climbers
TABATA V-Ups/Sit-Ups
10' Double Unders Exercises (now able to do 1singlg

WOD
70 burpees (20+20+10+10+10) @5:16
50 kettlebell swing - 16kg (30+20) @7:30
30 CTB pull-ups (6+10+14) @ 12:05 [highly improved the skill :)]

TOTAL 12:05
WIFE 15:13

no post WOD

M42/83kg/183cm

As rx’d, 10:32.

Burpees rough, took a break after 45 but never really recovered.  Swings 30-20, was redlining pretty good there – Whoop said 185 bpm, ouch.  Knew I would crash and burn on C2B pull-ups; still haven’t figured these out yet.  Went 6-6-4-2-3-3-3-3.  Was hoping for sub-10, but slowish burpees and too many breaks on pull-ups.

50m/5'10"/180

M/39/72”/170

as rx 12:12. Anyone else still feeling their forearms / biceps from Angie? Sheesh…

scaled to:
45 lb kettlebell
kipping Chest to bar pull-ups

10:16

Ugh--almost rx

70 burppe @ 7:33
50 American kbs 53# @ 10:45
30 strict pull ups @ 13:55
m/53/175

M/48/6'2"/185#

Sub'd with strict tactical pullups the rest as rx'd
11:24

For time:
40 burpees
30 kettlebell swings
20 ring rows
30-lbs KB
8:08

22:15 but did pull-ups not C2B

9:53 CTB were ugly!

RXd. 

11:44

unbroken burpees. 25-15-10 swings. Many small sets CTB. 

35lb KB
12:43

Time: 42:52
70 Burpees
50 db swings 
30 chest to bar pull ups 

25 kg Dumbbell 

15:58, subbed to strict pull ups

For time:
70 burpees
50 kettlebell swings
30 chest-to-bar pull-ups with 100lb band
♀ 35-lb KB 

16:02.07

Female Intermediate Option

9:32

For time: rx in10:35 minutes 
70 burpees
50 kettlebell swings 53 lb
30 chest-to-bar pull-ups

Champions Club Scaling Notes

RANT
Jonathan, thank God I didn't read that comment before I did the workout, because it would have been stuck in my head for sure.

WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Changing orientation, jumping, core to extremity

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

POWER SCALE
Split the thing up into 2-5 rounds

SPEED SCALE
Go as listed but once a movement begins to slow down move to the next one until you finish all reps for everything. Rest :30 between movements.

COORDINATION SCALE
5 rounds of:
1:00 burpee practice
1:00 kb swing practice
1:00 kip practice

MY STUFF
7:40 as rx'd, grip gave out at 24 pull-ups, otherwise unbroken. May have done an extra 10 kb swings too...

GENERAL FEAR LEVEL: 6

Just a thought but Baby Shark might help with pacing this WOD. 😉