35:47

31:20 - Rx’d

21:45 on treadmill at 1% incline 

26:43 through the streets of Brooklyn. Elevation ~100ft

50 min trail/dirt rd jog in the woods on vacation
4 miles.
M/53/175

Did our Friday Bulletproof workout in the pouring rain instead.

Helen
Rx 10:10 (new PR from 230802 - 10:12)

5 min rest then

15 min AMRAP
7 Dead Lift (185#)
15 Push-ups
20 yd Bear Crawl
10 Box Jump (20”)
5rds +7+15+BC+4 (finished rnd 6 at 15:30)

2 min rest then

Thunderstruck game:
4 core exercises (flutter kicks, leg raises, crunches, penguins) done while playing AC/DC's Thunderstruck.
Work is continuous (as best possible) with an exercise change each time “thunder” is said in the song.
Didn't count reps of any of those exercises, but man my core is toast.

The rain did not help with Helen - grip was more challenging, my feet felt heavy as hell from the soaked shoes, and I had to slow down in the turns.  KBS stayed unbroken, and so was the first set of pull-ups.

M/48/6'2"/180#

6250 meter row 
24:50

24:21
Not sure what happened… used barefoot shoes 
Pr 19:22 last was 19:24
5 min rest Ran 4 miles with a Heat Index of 104 not much of a cool down I guess

Old CF workout
10 RFT
15 deadlift, 135#
15 push-ups 
14:55

60/5’8”/155

Grace, in town visiting from sea level
10 rounds
10 DL, 135# (r1 and r2, 15 reps)
10 push-ups (r1 and r2, 15)
21:30

Run or row 2500 meters on Assault Air Runner 
27:03

M/53, 5 km run, 27:15

Run 5,000 meters for time
1000 meters warm up 
50000 meters in 27:00 my PR

23:05 rx

🔥🔥🔥

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark for long distance (for CrossFit) running. Single modality. Sport-specific. Monostructural.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

SPEED SCALE
You have 30 minutes to run the fastest two miles possible. Break it up in whatever intervals of work/rest that you want.

TECHNIQUE SCALE
Spend 20-30 minutes practicing running and handstand walking/roll-outs

ENDURANCE SCALE
Play a sport for 20-40 minutes. If practicing by yourself, practice at game speed. Basketball suggestion: AMRAP in 20 minutes of: 5 made 3's, 10 made elbow jumpers, 15 made drop-step lay-ups

MY STUFF
Tested out our 80's Theme Workout

GENERAL FEAR LEVEL: 7

Globo wod:  run 5k.  If you are using a conventional treadmill today use a slight incline.  Subs are 6k row or 320 calories assault or echo bike if for some reason you can't run. 

At the Crossfit Games for the duration.  Come say hi, I will be out and about tomorrow.  And if you are here go ahead and sign up for the 5k tomorrow at North Park at 1:30 local time. Details are on the CrossFit Games games live app under Fan Experience. 

Beginner option
3 rounds
2 min rest between
Round 1 = 5.51
Round 2 = 6.06
Round 3 = 5.50
Total 22 mins.

Rx : (33:02) Poudre Trail
6Rds
Squats 24
PushUps 24
Lunges 24
400m Run

Rd1 (5:10)
Rd2 (5:15)
Rd3 (5:18)
Rd4 (6:06)
Rd5 (5:53)
Rd6 (5:18)

Did too many warm up Squats and PushUps. Muscular fatigue took over before cardio fatigue. Runs were recovery. PushUps went close to failure at end and lunge form disintegrated. Just another short run under muscular fatigue. Not really a tempo run pace, but logging some miles on tired legs.

19:49 Rx

Rx

Time: 39:56

RIP SSgt Loredo

Rx’d:   22:59

200624:  24:19
170917:   24:00

Beginner Option:
3 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

17:18

Did the chill version: 4 rounds in 27minutes
with a 2 minute rest between rounds and push-ups with hands on a 24” box, otherwise as rx’d. Tried to keep this easy/repeatable and nasal breathing possible throughout although HR was at 190 after round 1. Thereafter it only got up to 165-170 tops and I managed to get faster round over round, and got back down to 120-130 in the 2 minutes before each. Fasted…

180lb/44yo/176cm

Modified, untimed
--
6 rounds of:

24 squats
24 kneeling push-ups
24 walking lunge steps
40 DB SDLHP @ 2x 7,5 kg
--
Peace.

M/55
34:58

22:34 RX 
Went unbroken sets and paced out the runs.
These always get gritty, but remember why we're doing Hero Workouts in the first place!
It's truly an honor every time I am able to do one of these workouts and honor our fallen.

Rx, 400m performed on Trueform runner:

28:11

24:25rx

M/51/195#/5'10"

27:15 Rx

Something's off!  Last 4 times I did this were between 20:30 and 23 mins and I definitely wasn't 4+ mins slower today!  I think the run might've been too long because I only broke up the pushups into 2-4 sets.  Hmmmm.... At least I got 27 mins worth of work in a bonkers hot humid morning!  

completed 7/5. RXd. 

22:32.

done outside in the 90F afternoon. hard to breathe on those runs! all push-ups, squats, and lunges were unbroken.

24:45 RX

Today: sub 800m echo 🚲...29:48
6/24/21: Sub 1200m echo 🚲...31:02

Intermediate Option:
5 rounds for time of:
24 squats
24 push-ups on knees 
24 walking lunge steps
Run 400 meters

22:56.80

25:15 RX

Beginner: 18:35. 1k run 5:28

Rx- 20:05

24.38

The last two rounds I had to dig deep to hold my pace,  goes I did. Great workout, just over 4 min rounds.

Completed in 31:05
regular push-ups

21:10 Rx

I  ompleted the WOD in 28:52 minutes setting my PR on this one. https://youtu.be/D0QPWNG1iVM

M 50/165/5‘7“ 

26:30 Rx 

Intermediate: time 39 min 55 sec

5rds
24:30

M 52/195/6’
30:08.

25:35  RX
Great as ever to hit another hero WOD, push ups were the crux of the workout so tried to hold 6’s they dropped off on the later rounds, tried to push air squats and lunges done unbroken and the run <2:00. 

Beginner Option: 

with 20lb vest Military option CFT prep


3 rounds for time of:
24 squats
24 Ammo Can lifts (30lbs) handle out board
24 walking lunge steps
Run 100 m Ammo Cans shuffle (30plbs each)

10mins total time 

35yo/m 5'7" 188lbs

Int 5 rounds : 38 mn 42 s
400 m sur route goudronnée et pentue 
🔥🏋️‍♀️🥵

Rx 27:30
Full sun, heat index of 100F

Compare to 210531: 24:17 (last Loredo score I could readily find)

Heat and humidity definitely affected me today. Transitions between exercises and runs were long in order to take advantage of some shade. Exercises unbroken.

RIP Sergeant!

Rxd

21:31

God Bless America. We salute you Loredo.

RX c’était bien dur au niveau cardiovasculaire surtout la course à pied pour moi 
25min.55s

Rx’d 
37:32’ 

as rx'd

230704 : 27:31

200627 : 32:20

M/39y/15%BF

31:27 subbed 500m rows for the runs

Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
Post time to comments.

35:06

200624: 27:21

Intermediate Option:
5 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

28:35

21'25 rx 

230704
28:05
So freaking hot 🥵, legs felt heavy to start

Happy 4th! 🇺🇸

210626
26:32

27:36 in the 90 heat 🔥 

23:45  in a 20# vest. Happy 4th!!🇺🇸

RX’d 34:24

Legs crushed, but feeling happy and grateful. Happy 4th of July everyone and Thank you and Rest In Peace Loredo.  

M/39/72”/168

as rx 27:47 

First day back since I left for France and Italy June 6. Big shoutout to CrossFit.com programming. I summited Gran Paradiso (Italian alps) and Mont Blanc (French alps; also highest peak in Western Europe) with my 15 year old son the week of June 12. What a Father’s Day gift!!! Only followed .com programming to prepare for the most physically demanding thing I’ve done yet. Someone said it’s like doing a marathon…never wanted to do one, still don’t hahahaha (I really don’t like running). But what an experience!! And what a view! Wish I could share pics. Will be posting to instagram soon (james_w_bobo). You gotta try it if you haven’t already. Highly recommend Mont Blanc Guides in Chamonix for a guide service. 

Glad to be back ;)

M/54/228lbs 15 hours fasted 
Loredo
5 rounds for time of: 32:30 
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

4RFT
24 Squats
24 Push Ups
24 Walking Lunges 

32:42

24'32 Rx

Subbed 500m C2 row for 400m run..

Result= 32:55

27:54 compared to 29:47 and 29:39

Worked out with my wife and 4 yr old daughter. My wife did four rounds in about the same time. Grateful for this country and this land we live on. Happy 4th!

Nautical Loredo…500m rows vice 400 runs
31:47
All movements unbroken, rows of 2:15-2:20 and 28-29 cals. 

Peace to Loredo’s family as we honor him with this workout and celebrate the 247th anniversary of our national independence. And a shout out to the suspects who are back here, day after week after month after year. 

60/5’8”/159

200624:  27:34 rx
170917:  27:44 rx
121231:  34:52 nautical 

31:44 RX
RIP Sgt Loredo
safe 4th of July to everyone here. 🫡 🇺🇸

28:40, subbed 2:00 on bike

Compare to 170917: 23:01 Rx

31:15 RX

RX: 26:47

Happy Fourth everyone

25:53

6 rounds 
24 squats
24 push ups
24 walking lunges
200 meter run
Vested
27:13
American Made!!

Rx 26:09 First time running in awhile 

Wife Beginner/Row 500m 30:54

Thanks and gratitude to all Americans. We all sacrifice for the greater good in our own ways. Thanks You! 🙏

Rest 5 min. Then 3 rds. With #20 vest run, row, and echo 17:24

200m Farmers carry with 50 DBs and #50 vest 

25:31 = 4:15/rd
Last time 25:24 = 4:14/rd, that's ridiculous.

25:05 Rx

Loredo and all who have sacrificed everything, Thank You🇺🇸🇺🇸

43:42

30:27 Rx
RIP

20:27, Rx

Compare: 21:33 - 24 (not walking) lunge steps, .25 mile lap (2.3 meters longer)

25 air squats
20 push ups
24 lunges
400 m run
3 rounds

RIP Laredo
rx
38:08
m/53/175
Did B.S. and weighted lunges after yesterday's rope climb/row wod---
maybe not such a great idea-HaHa!!
compare to
June 2020
30:16
Got 2 rnds with very slow runs due to calf strain
rnds 3-6 were combination of step ups/mountain climbers in place of runs
compare to Sept 17,2017
rx
4:11
8:42
13:43
18:57
24:02
28:55-total
compare to was 28:25
m/47/5'8"/175

30:52 Rx

As a recent convert from powerbuilding, this one scared me a little. That's a lot of bodyweight movement volume!

RX'd at 28:32. Just happy to get this completed. Rest in peace, Sergeant.

Rxd 34:22

4 rounds 13 minutes 

14:20 

3 rounds because no have Time today 

Loredo
6 rounds for time of: Rx
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
Post time 26:50”

25:20 rx
RIP

Globo wod: as is.  Sub for runs are 500m row or 27 calories assault or echo bike. If using a conventional treadmill use a slight incline.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Honorary workout. Something you can do anywhere with no equipment. Using stamina in arms and legs to challenge running intensity

					SHORT		MEDIUM		LONG

LIGHT											X

MEDIUM

HEAVY

NEW TO CROSSFIT SCALE
5 rounds of:
Run 200 meters
20 squats
15 push-ups
10 lunges

SPEED SCALE
3 rounds as listed, rest as needed between exercises (not rounds)

STAMINA SCALE
3 rounds and double the reps

MY STUFF
Tested out an upcoming Theme Workout we're doing. Chutes and Ladders Theme, to be exact

GENERAL FEAR LEVEL: 7