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3 rounds + 7 reps

4Rds + 13 reps (333 reps) RX

M/40/5’9”/195#

3 rounds plus 13 reps - Rx’d

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

3+25 - Rx (Did not anchor feet. After fatigue set in I was managing 4s on the sit-ups. woof.)

4+15 rx
M/54/175/5'11"

Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
20-lb DBs, 20-in box
3rds +38

Oops did the wtd walking lunge steps first each round: 2 full rounds plus legs+2 situp
All situps with dumbell handle directly under chin and dumbell on deltoids, other dumbell used as an anchor except on round 3, no time to setup. Rx’d except the order. 

M/53
RXd. 
2 rounds + 11 box step ups
Better I'll be to scale the dumbbells weight next time... 

Scaled; no weight. 

5 Rounds + 32 reps

Thanks for that inspirational video.    

Score = 3RDs 4reps
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
20  sit-ups 

♂ 30-lb DBs, 20-in box

Did not want to do this workout. Hate box step ups and hate lunges. Did lateral step overs. Grip got really tired, Achilles is tired. Did 3 rounds with a little rest and just checked the box. 

Scott seems like a great person and an inspiration to so many people. Thank you for the video.

4+12 reps

Rx - 3 rounds + 50 reps

Abs on fire 

3+12 Rx

15kg dumbell
Failed on round six.
Totally 287 reps.

M/51/194/5’11”
3+53 Rx (except 20” box). Very grippy

4 Rounds RX
@ Crossfit Blackpool

M/37/6’/178#

3+29 Rx

Deo gratias

3 Rds + 16 

20 min AMRAP

20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single 20# dumbbell)

30-lb DBs, 16-in box

4 rounds + 40 reps

3+12. At home, used 25lb plates, 24” box. 

M/48/5'8/#215
6+35_wearing #20 vest + partner style w/wife(bodyweight for her)

36 / M / 5'9" / 133lbs

Unweighted, 16" step-ups

3 rounds

20 step ups @ 24 inches & 20 lbs
20 walking lunges 
40 sit-ups unweighted 

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 20-lb DBs

3 rounds + 11 reps 

4+3 Rx

Rxd
2 + 20 lunges

As rx’d, 4 rounds.

One of those biphasic WOD – step-ups and lunges suck so bad, legs are shot.  Heart rate normalizes during weighted sit-ups, but now the challenge is stamina.  Hard to keep the dumbbell high on the chest for the whole movement.  I let it come down on several reps, which probably makes the movement easier.  Bit of a check-the-box WOD today.  Day 3 of a pretty tough cycle for me, so glad for some rest tomorrow.

50m/5'10"/185

3 rounds + 56 reps
Rx 25# DBs and 20”box
those sit ups were spicy! 

3 sets w 35lbs dumbbells 
plus extra 1 set of box step ups
(I only had a 20inch box)
20 min

adjusted where I was holding the dumbbells because I was running out of grip strength - also not sure where to hold the dumbbell on sit ups(on the chest? Pressing it out? Keep it close, bar sticking out or across the chest or stomach?) I did a variety trying to nail down which was supposed to happen) 

20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

3 + 68 RX

3+ 75
26lb KBs
20in box

M/54/72lbs/5’9’’

RX - Db's 16kg 

3 rounds and 19 reps 

Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups (barbells 30kg)
20 weighted lunges ( barbells 30kg)
40 weighted sit-ups (plates 10kg)
3 rounds+27 reps

30lb db's 24in box 
3 round and 10 box set up l

I completed 2 Rounds + 20 Box Step ups + 16 Walking Lunges using 25 lb Dumbbells.

3+20 RX

Step ups got me. I’m too short and weak for them, lol

Women's Rx (sit-ups were butterfly AbMat)
5 rounds

Throttled back a bit today as tomorrow won't be a rest day - like I'm not going to do our Bullet Proof workout.  Only meant to do 4 rounds, but when I finished 4 at 16:00 I said 'what the heck, try to get another one in'.

Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 crunches

3ish
3ish
4ish
4ish
Total of 14 ish

4 Rounds for Time

20 Step Ups (Bench)
20 Walking Lunges
40 GHD Sit Ups

13:27 

20lb weight vest

4 rounds + 20 step ups

35# and 24”

3rds 57 reps

Those sit ups got me

Rx in hot sun, farmer's carry the entirety
3 rounds + 66 reps

Daughter (13)
Beginner, i.e no weight
3 rounds + 43 reps

Beginner: 14:55

20min AMRAP: 4rds + 48  

20 DB Box Step-ups
20 DB Walking Lunges
40 DB Abmat Sit-ups 
(30lbs/24”)

GWU: Spider-Man/Pigeon
2x 50’ Toy Soldiers/50’ High Knees/10 Hollow Rocks/10 SQT/50’ Walking Lunge

SPWU: Box Stepup practice and ^ wod weight
Walking Lunge ^ wod weight
Situp ^ wod weight 

Cool Down: Gut Smash/Hamstrings 

RX 2+70
weighted step ups are no bueno when your 255

3 rounds plus 42 reps RX 35lb dumbbells 

Rx’d:  4 rds + 40 reps 

20 weighted box step ups, 20lb dumbbells
20 weighted lunge steps, 20lb dumbbells
40 knees to elbows, arm straps

4 + 12

Intermediate  22 lbs.
4 rounds and 20 DB Step ups + 20 weighted Lunges + 13 weighted Sit ups - hard and nice workout

Thanks a lot

M/39/72”/170

as rx 3 rds + 62 reps. Box step-ups were solid grunt work 

M/48/6'2"/185#

Scaled to 25# DB's the rest as rx'd...abmat situps unanchored with overhead DB touch to the ground
4 rds + 20 + 3

Scaled to:
 25lb dumbbells and 20” box

5 rounds + 11 step-ups

legs are still smoked from Tuesday’s thrusters

SC 25#dbs...2+20/20/28

ROUND 1: (3:59)
Box Step up (30 kg Barbell) x 10
Lunge (30 kg Barbell) x20
Situp (15 kg DB) x 10, (BW) x 30
ROUND 2: (9:36)
Lunge (30 kg Barbell) x 20
Situp (BW) x 40
ROUND 3: (16:10)
Box Step up (BW) x 20
Lunge (BW) x 20
Situp (BW) x 40
ROUND 4: (20:00)
Box Step up (BW) x 20
Lunge (BW) x 20
Situp (BW) x 17

RXd. 

4 rounds + 8 step ups. 

quads started nice and tender from Tuesdays WOD. They felt better but grip strength forced the step ups to break into 10s, similar on the lunges. Sit-ups unanchored. 

Scaled to 20# DBs and 20” box step ups. Anchored 20# sit-ups. 
4 rounds + 10 step ups
Gonna be interesting to see how the quads and glutes feel tomorrow. 

60/5’8”/155

4 rounds in 21ish min. 
Used #30 DBs, decline bench #35 plate side SUs

Wife 4 rounds 24:52 #4 only on Lunges, 16” box, abmat

25lbs dumbbells, 22" box
3 rounds + 20 step-ups + 20 lunges = 280 reps
Should have gone lighter.

Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups
16:49

Rxd 2r+48

Big time scaled for my current fitness level
and to be able to function this weekend:)
20 step ups 12# kb's/20" box
20 lunges 12# kb's
30 abmat sit ups (1 rnd w/12# kb)
3 rnds plus 20 step ups/20 lunges in 17:28
m/53/175

10 kg (22 lbs) DBs
15 of the 40 sit-ups with DB held up high, the rest against the chest/belly.

4 rounds + 14 walking lunges

Beginner 3 plus 10 box 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Squatting with unilateral loading, clearing an obstacle, open-chain (dumbbells), pulling from the hips, stamina playing factor in output

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
20 lunges
20 hollow rocks
20 box jumps

STAMINA SCALE
7 rounds, 1 minute at each station

SPEED SCALE
5 rounds as listed, rest as needed between exercises

MY STUFF
Did this as a team workout

GENERAL FEAR LEVEL: 7

Fantastic video. Thanks!