sub 1000-m bike
36:02

Intermedium (4 rounds)
Ball 12kg - box 24 in
34:18

3 rounds for time of:

Run 400 meters
30 box jumps, 20"
30 wall-ball shots, 20#

Rx’d, runs on the Trueform runner

35:07
(Prior, 230709 - 38:39)

35/6’2”/195 RX
24:48

Sounds like a really hard workout but fun at the same time. An amazing job of Coach Kelly, pure power.

Rx
31:36

it a hard wall After rounds 3 wow

M,32,205lbs, 5'7"

Kelly (Stamina Scale) ~ (34:00)
4Rds
WallBalls 20lbs 9ft 30
BoxStepUps 24" 30
Then 
Run 1.0Mile (10:00)

Really struggled with the WallBalls. Could only batch together sets of 6 and the target was a skinny pole. Squatting felt EASY, it was the pressing with accuracy that was difficult. Probably should've used a 15lb ball. 

Did BoxStepUps instead of boxjumps, was a good call. Just consistently did the step-ups in rhythm. BoxStepUps stamina has increased, a set of 10 used to gas me. 

Run was just another 1 mile tempo run under leg fatigue. Start was a little stitching, but really proud of my ability to recover my legs and tempo run under fatigue. 

Altogether a good HIIT workout that I have been neglecting lately. Au revoir.

Beginner option
Rd 1 - 7.14
Rd 2 - 7.04
Rd 3 - 7.27
2 min rest between.

Total time 25.46

Intermediate option:
8kg at 9 ft

Time: 40:35

29:59 compared to 29:41

Modified, using 2x 7,5 kg DB:
--
5 rounds for time of:
50 DB SDLHP 
30 DB weighted box step-ups
30 DB thrusters

> 29:16 (today)
> 30:13 (220920)
--
Peace.

26:38 Rx

800m run

5 rounds:
3 strict pull ups
8 dips
8 plate swings #45

800m run

20:40

M/51/195#/5'10"

29:09 Rx
2:02–>2:20 on runs. ~2mins for BJ.  20/10x3 18/2 16/14 on WBs. 

compared with 32:45 Rx on 062118 (admittedly longer runs with stairs)

27:32 (treadmill, 26” box, 16# ball … long story)

220920 - 26:14 rx
190725 - 31:17 (500m rows)
181209 - 26:37 rx
180212 - 27:44 (treadmill)

No wall ball
Sub: (2) 20lb DB’s Thrusters
28:31

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 dumbbell thrusters with 2- 15lb 
♀ 20-in box

33:22.70
3:44 minutes off previous time. 

38:39
Rx w/ trueform runner

3 RFT

200m run
20 Box jump
20 w.ball 6.4kg

14:38 min

Scaled to a 30 minute AMRAP as intermediate would’ve taken over 40 minutes and beginner would’ve been too easy.

Running swapped for 30cal on airbike, box jumps & wall balls RX.

Completed 2 rounds + 28 box jumps in 30 minutes.

completed 7/10 at the Y. used Air Assault Runner. 18lb slam ball was the closest they had.

29:58.

Holy moly this was a challenge staying under 30 min. Just tried to keep it moving and rest between stations while keeping the work unbroken. 

220920 - 26:25 rxd (from a workout log, not 100% on this workout / time, seems way too fast). runs on track.

M/53
Rx’d 
1 - 06:34
2 - 13:58
3 - 21:13
4 - 29:24
5 - 37:57

M 52/195/6’
Scaled wall balls and box jumps to 15 each.  21:52.  

Gave myself a max cap time of 40 minutes. 4.67 rounds w/ 24-in box, 20-lb ball.

Scaled it did 4 rounds complete in 32 minutes 

3rounds of
400 m run
30 box jumps “24
30 thrusters 2x #10dbs
32:24

Same sub as last time, really pleased with an improved 26.30

220920
Lee (Sub 10Kg DB Thrusters) 30.24

On vacation, (really good) hotel gym
Subbed 500m row, 20" box, 12lb med ball
32:47
Could not push box jumps past about 16 unbroken. Also, rower was about 80' from wall, switching burned time.

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

age 40 

27:21

25:03, scaled down to two thirds, 270m runs, 20 reps of BJ and WB. Already over 100 and at work…
Looked back and it seems my PR as rxd is just under 30 min in n 2008. Looong time ago. 

This was very challenging

rx/treadmill/20” box/6 kg ball

4 rounds - 32min09sec

F/29

3 rounds for time of:
Run 400 meters
30 box step-ups (15 ea)
30 wall ball (20#)

17:21
Nice w/o after 2 weeks off 

Rx - 30:55 w/ treadmill 🥵

F/32/63kgs

Rx, 35:28. Don't usually find the run part of a workout the most enjoyable 🥵

Did this with my wife :)

We swapped to 24cal instead of 400m
Barbell thrusters 65lb total (45lb + 20lb add for wallball)
Step ups 20 inch for my wife and 20 inch jumps for me.

Took us 29:35 to finish up. Great workout! 

This workout to me to my limit. 
400m run @1% -6.5mph
20in box jumps until round 4. Did the first 10 and had to switch to step ups
basketball to 8ft ceiling in lieu of 20lb wall ball. 
35:36

Beginner: 16:30 vs 9:20 on 9/20/22. Maybe I shonly did the running in ‘22?! 1k run 5:22. 

4 rounds for time of:
Run 400 meters
30 bench jumps
30 wall-ball shots

#15

34:41

3 Rounds:

400 M Run
20 Box Jump (14”)
30 Air Squats
21:40

M/54/226 lbs 19 hours fasted 
Kelly
5 rounds for time of: 35:10
Run 400 meters
30 box jumps
30 wall-ball shots
12 inch box 6 lb ball last round 10x6, 10x12, 10x20

Did 2007 from 230707 - Intermediate’ish
1k row (C2, drag 6)
5 rounds
15 pull-ups
7 push jerk (95#)
13:40
Compare to 200925: 12:52 - 14 strict PU and 115# on the PJ

Row was 3:34. Pain limited on the PJ weight. Just couldn’t get the motor really going today. Dealing with an upper respiratory thing and the thunderstorms made me decide on The Hopper workout instead of Kelly (maybe another time).

Almost Rx
Run on treadmill @1°, jumps as is, wall balls 20lb @ 9' ceiling
29:07

I was feeling really lethargic at the start; likely from performing 230707 & running a 5k yesterday. It could also be the rain 🥱. Time was on par with previous Kellys

Muy dolorido hoy en generai: no baje inflamacion a tiempo. Por eso necesito afinar la alimentacion en la zona. Por eso compré aceite de pescado. Ahora no es el momento de tratar de compensar con esfuerzo que sume volumen retrase la recuperacion y sacrifique intensidad -> hice 2 rondas de kelly en 10 min 24 seg.

Ahora voy a completar los 100 sit ups con peso que ayer no llegué a hacer.

Vengo mezclando despues del wod trabajos de levantamiento que propone gratuitamente catalyst athletics en su pagina.

Lo que ellos hacen en un dia yo lo fracciono en mis 3 dias consecutivos de crossfit.

Hoy toca tall cleans, block cleans y front squats.

Mañana merecido rest days.

Feliz dìa de la independencia 🇦🇷

M/39y/15%Bf

Bench jumps (48 cm, 19 inches).
5 kg (11 lbs) wall-ball, 2.5 m (8 ft) target.

24:25

This was my second CrossFit workout ever! Loving it so far. Today I chose the beginner version:

400m run 
30 squats
20 box step-ups
Rest 

x 3 rounds took me 28:34 minutes. 

M/39/72”/168

as rx 30:37…sore all over today

Treadmill runs @ 1%, 24” platform, 20lb wall ball to 10’
22:48

Time and knee constrained, so 
Deadlift 5-5-5-5-5
215-235-245-255-245(6)

400m run
30 box jump - 24"
30 wall ball - 20lbs, 8 feet

25:12

Compare - 25:03

Ugh, thought I had that beat. All unbroken.

M/30/200Lbs

Had to modify workout a bit, but tried to keep it as similar as possible to RX. 

5 Rds For Time:

400 M Run
30 Single Leg Box Steps (15 Left, 15 Right)
30 Thrusters w/ 20 LB’s (2 10 lb DB’s)

Total Time = 28:30

Rx’d 30:31’

box jump, steep down 
wall balls 11-10-9 (round 1-4) 
round 5 wall balls unbroken 

Male 43 180lbs

20lb kb thrusters (no med balls)

Box step ups (nursing a knee)

Rx rounds 45 mins

5RFT
400m Run
 15 Box Jumps @24”
15 Wall Balls @20#

33:08

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats14:35

29 m 180
40 minutes

29:15 9’ ceiling 

220920 30:06 

211001 37:43

30lb DB thruster in place of wall ball shot
5x rounds - 25:34

Happy Sunday!

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♂ 24-in box, 20-lb ball
29:40
20220920 = 29:25

Subbed--
"Ship" hero wod scaled to
9 rnds
7 pwr clns @ 95#---rx is sqt clns @ 185#
8 burpee step ups @ 24"--rx is jumps @ 36"
23:42
m/53/175
RIP Ship

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 thruster
 20-in box,  thruster 20 lb ,plats (10kg)
total time 31 minutes 

33:27 (subbed 500m Row for the runs) 

Champions Club Scaling Notes

RANT
Mostly copied from last time. Also, anyone know what Kelly Moore is up to nowadays?

WORKOUT THEMES
A evil joke played on an OG named Kelly Moore. Gymnastics, weightlifting, monostructural mushed together into a brutal test of capacity in all three. Jumping with elasticity, squatting without connection, odd object, pushing, core to extremity.

					SHORT		MEDIUM		LONG

LIGHT
												x
MEDIUM

HEAVY

TECHNIQUE SCALE
As is, cut the weight and height down so you can keep it at a 6 or so for intensity, allowing the form to stay better

CONSISTENCY SCALE
Mush everything together into 1 round?

INTENSITY SCALE
Do each individual round for time, rest as needed between rounds. Probably keep at 3 rounds instead of 5.

MY STUFF
Did a bodyweight version of this at the park

GENERAL FEAR LEVEL: 9