sub 2000-m c2 bike erg
33:18

30:08 RX

M/40/5’9”/195#

Made up 7/7/23: Rx...42:36. Tough one

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

25:29 - Rx (Ran a 25-min cap at the gym, so close to finishing in the cap. Needed to manage my rest on the box jumps better and maybe do smaller sets on wall-ball shots.)

M 52/195/6’
Scaled wall balls to 9’.
31:19.

m/53/76"/277#

Echo Bike 1k;
40-30-20-10
Thrusters @ Empty barbell
Box jumps @ 20";
Echo Bike 1k

T=26:45

Full RX
29:51

Intermediate Option:
For time:

Run 800 meters (5:00)
Rest (5;00)
 50-40-30-20-10 reps of the couplet: ~ (26:00)

  Wall ball
  Box jump

Rest (5:00)
Run 800 meters (5:00)

♂ 14-lb ball, 24-in box

Did 23.04.23 before this workout (only fatigued my grip) with about 20 min rest in between. Was just focused on chipping away at the volume. 3x more boxjumps than I have I ever done in a session. Random sets of WallBalls, boxjumps were sets of 10 with rest in between. Just glad I didn't flare up my slight Achilles tendonitis, that I got from all the weighted lunges and stepovers last week.

Need to get my legs stronger. Treated the runs a (5:00) tempo runs...need to get back to EASY runs for trail running summer.

32:03 Men’s Rx
trueform runner

Rx - 24:11

Assault Runner

Female RX - 24:22

Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
  Wall ball (20#)
  Box step ups (20”)
Then, run 400 meters

16:08

Scaled
For time:
Run 800 meters
Then, 40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 800 meters
♂ 20-lb ball, 24-in box
27:27

M/37/6'/178#

35:47 Rx

Left the garage to begin final 800m at the 25:00 mark. Both calves cramped immediately. Walked the final 800m. Tried running a few times to no avail.

Deo gratias

M/48/5'8/#215

27:21_ #14 MB + 20 inch box step-ups

CrossFit in 100 words…words 91-95…I think…

“Keep workouts short and intense.”

For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
  15lb single dumbell thruster 
  Box jump- 20” 
Then, run 800 meters

29:10.31

M/53,
Rx'd
40:10

M 57, 5'10" 200
37.02
800 m run
50, 40, 30, 20, 10 (10 lb dB thruster, 20" box step ups)
800 m run

31:03, at home did 50-40-30, dropped the 20-10 sets because of time. Used 40lb DB thruster for WB. Ball buster, first over 90 degree workout this spring…

M/55, Rx'd
41:46

Rx : 20lb & 24in
28’10…
can’t sprint at the end, just jogg…
exhausting ! 

Intermediate option female:
38:23

Intermediate option female:
38:23 

RX’d 

F/14LB WB/20IN BJ 
27:37

Subbed wall balls for med ball squat clean thrusters.

26.00

Did 50 cal bikes, 14# medball thrusters, 20" box jumps, 26:28

Rx 24:32

Did 200 DU instead of running. 28:14

Harder than I thought, great pump

As rx’d, 29:35.

High reps of two of my least favorite movements = awful.  First run in ~3:45, last in ~4:15.  Had to break wallballs and box jumps into 2-3 sets each round.  In today’s version of
music synchronizing with my physiology, near the end of the WOD I heard, “The Four of Us Are Dying” by Nine Inch Nails.  As far as I know, it was just me dying, but perhaps I was dying in four ways.

50m/5'10"/185

F/35
RX 23:16
Assault runner

27'50"

With slam ball because no have wall ball or target
Right size box 

Slam Ball 8kg 

30:48

Completed 4/25. RXd at the Y. Air runner for the first 800m, got shipped so had to use a treadmill for the last 800m. 1.0 incline. 

28:36. 

no way I was keeping this in the 18-22 minute range. Box jumps were the worst part until that last 800m….brutal wod. 

34:57 Rx 

Misunderstood the wod, my bad

did:
800m run 50 WB 50 Bj
800m run 40 40
800m 30 30
…

RX’d : 35.35 
9kg (20lb) wall balls / 24 inch box.

800 meters
10lbs ball
20in box
40-30-20-10
800 meters
21:33 

Rx
Outside in neighborhood. Half a staircase between wall ball and box spots.
29:22

Daughter (13)
Using a flat basketball to 12' & jumping one step(~8")
40-30-20-10
20:45

For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 800 meters

25lb ball, 20 inch box

29:03

Still smoked from the running Saturday then skiing yesterday. So…

KB Thruster ladder
18 x 10
26 x 10
35 x 10
44 x5 x 5 then back down 

60-90 seconds between sets 

For time:
Beginner RX 
10lb 9ft WB and 20” BJ

TT 21:23

23:31 Rx

GWU: 2x 25’ High Knees/Toy Soldiers/Butt Kickers/Walking Lunge/100m Run

SPWU: Box Jump: x5 Broad Jumps/Box Jump(low)/Box Jump(wod)

WB: 10Sqt/5 Medball FSQT/5 Medball PP throw/10 WB

Cool Down: :60 Calf stretch/ :60 couch

Modified:
--
Run 1600 meters

Then, 
50-40-30-20-10 reps of:  
9 kg sandbag throws, as high as possible (no target)  
DB weighted bench step-ups @ 2x 7,5 kg

> 32'19''
--
Peace.

400 meter run

40-30-20-10

Wall Ball (12 lb)
Bench Jump

400 meter run

23:20

Rx 31:24

Wasn't going to 'that place' today, but shoulda probably scaled.  Reps were pretty broken.  First 800m was quick, second not so much.  Full depth on those WBS as usual. BJs were step down - I know this slows me down, but jumping down invites more injury these days.

26:25

20lb ball, 8 foot target
20" box jumps 

Rx’d:  29:24

Happy to finish under 30:00 ☠️

For time: 24:41
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 400 meters
16-lb ball  20-in box

40.30 rx 

M/39/72”/170

as rx 28:18

38:00 Rx 

Scaled to 
800m run
50-40-30 wall balls (15#) and 24” box jumps
800m run

33:57
Runs we’re about 6:30 and 6:50
What a difference 5# makes in wall balls. My 15#er is also much smaller than the 20, which also might make a difference. 

60/5’8”/157

M/48/6'2"/185#

Rx'd 
29:52

my box jump platform was about 22”

21:13

27:04 1000m Row and 45cal Echo

Found that sweet spot around 20/20 

Afternoon repeated same scale +1 extra Box jump 26:00

29:15 - subbed DB thrusters (2x 15lb DBs), 22" box

26:02

Jared Holland takes on today’s workout at CrossFit East Nashville:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
Rx in 30:25 nice work out 💪 

29’30” 💪🏼

As in 50 wall balls and 50 box jumps, 40 wall balls and 40 box jumps etc..?

Beginner 24,30

20kg front squat
box steps 

Globo wod: subs for runs are 1000m row or 30 calories assault/25 calories echo bike. If using a conventional treadmill use a slight incline.   Sub for wallballs are dumbbell thrusters 15/20lb dumbbells.  Sub bench jumps, object jump overs,  or jumps to a platform for box jumps.  Or, if your globo has those aerobic step things its 10 plus the top for 24", 8 plus the top for 20".  Just be careful with this setup. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, weightlifting (and throwing)... box jumps here are probably monostructural too. Core to extremity, a twisted form of Kelly, jumping, squatting with speed and loss of connection.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

STAMINA SCALE
For time:
1 mile run
150 wallballs
150 box jumps

SPEED SCALE
As is, but rest as needed after each station. Maybe cut out the first 800.

POWER SCALE
Sprint the 800s, in the middle go 5 rounds of 10 wallballs (highest target), 10 box jumps (high enough to make you nervous)

MY STUFF
Did this at a park. 800ishm run, 5 rounds of 25 play structure jumps from wood chips, 10 burpees, then finished with another 800ish-m run. Probably 14ish minutes. Wanted it to be like a 5, ended up a 7 or an 8.

GENERAL FEAR LEVEL: 8