7/9
6/8
6/8
6/8
6/8
6/8
6/8
6/8
6/8
7/10
bp: 62 reps
the: 83 reps
total: 145 reps

167 RX (53 burpee + 114 thruster)

M/41/5’9”/195#

69 Reps at 30# (4.5 rounds / interrupted / not able to complete)

134 reps
Rx’d

scaled to 30# thrusters due to cold
81 burpees
122 thrusters

5Rds
Burpees 7 (0:30)
Rest (0:30)
Thrusters 30lbs 10,10,7,7,5(0:30)
Rest (0:30)
2Rds
Burpees 7 (0:30)
Rest (0:30)
MedBallSquats 55lbs 10,10(0:30)
Rest (0:30)

Left arm went to failure. Struggled to hold front rack position. Had MedBallSquats ready for once my thrusters went to failure. Wanted to do 10 sets, but took the 7 set intermediate exit. Brutal conditioning piece. 

subbed strict pull-ups for bike

~115 reps

Intermediate option:

Burpees: 9,9,8,7,7,7,8 (55 reps)
Thrusters: 9,7,7,7,6,6,7 (49 reps) 
12.5 kg db
Total: 104 reps

M/44/140lb

213 reps (35s)

Burpees - 11,10,10,10,10,10,10,10,11,12 = 104
Thrusters (35s) - 13,10,10,10,10,10,10,10,11,15 = 109

91 burpees (9average)
116 Thrusters (11.5 average) @ 38lbs

Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 20-lb. DBs 

133 reps 

5 rounds 
10lb DBs
74

M/53
Scaled the thrusters to #35 dumbbells
9-10
8-9
8-8
8-9
7-8
7-7
7-7
6-6
6-7
7-8
73-79

M/37/6’/178#

96 burpees (11/10/10/10/10/10/10/8/8/9)
96 thrusters 40 lb. dumbbells (13/11/10/10/9/9/9/8/8/9

Two more thrusters and four fewer burpees than 19/08/11

Deo gratias

Burpees: 8 each round
Thrusters: 8/7/7 at 45#
                  8/7 at 40#
                  9/9/9/9/10 at 35#

Modified

30sec K2P
30sec rest
30sec 16kg db thrusters 
30sec rest

#no_count

Scaled to 2x 12,5 kg DB:
--
> 70 burpees + 93 thrusters = 163 reps
--
Peace. 

7 rounds for reps of:
Burpees 11/9/10/9/9/8/8 = 64
DB thrusters 12/11/11/10/10/8/8 = 70
35lb. DBs

Intermediate Option
Burpees: 7/7/5/6/5/6/7 (43)
Thrusters: 8/6/5/4/4/5/6 (38)

Abs are absolutely destroyed from starting to do GHD sit-ups – did them for the first time in a long time on Tuesday, still sore today. Did a bit today during warm-up to see if that might help get the soreness to go away, guess I’ll see how effective that was in the morning! Saturday WOD looks pretty brutal with 150 of them staring back at me hahaha.

237 reps rx

Burpees 90
Thrusters 66
16kh Kettlebell 

7 rounds for reps of:
30 seconds of burpees 50 
Rest 30 seconds
30 seconds of dumbbell thrusters 72 
Rest 30 seconds
20 lb. DBs
Accessory Work/Stretch

At home, used 40’s for thruster. Already 107!  
Burpee 9,8,8,7,8,8,7,7,7,7 total 76
Thruster 9,8,8,7,7,7,7,7,6,6 total 71
Last time only did 8 rounds with 35’s for thruster. Totals 62 and 59. 

SC 35#dbs...
Burpees: 7/6/7/6/6/6/6/6/5/5
Thr: 10/11/8/8/7/5/7/7/6/8
Total reps 137

I started using this web site crossfit today.  Love it.
I m 54 and i've been exercicing all my life.

I did 7 rounds at home where i created a litlle gym.

I m a brasilian from Rio de Janeiro.

Thank you very much. 

Completed on 230714

30# DBs, otherwise Rx
Burpees: 9x2, 8x8 - 82
DBT: 11x10 - 110
192 total

Just wasn't going to happen on Rx day as I was anticipating doing our Friday Bulletproof workout.

200 reps, 35's
8 burpees, 12 thrusters per round 

100 burps
100 thrusts. Rx

I used 35 lb Dumbbells
I completed: 133 reps
Burpees | 9,8,8,6,6,6,6,6,6 and 6 reps
Dumbbell Thrusters | 8,8,8,6,6,6,6,6,6 and 6 reps
https://youtu.be/-YLvPgDdgP0

153 total. Scaled to 30# DBs. 

149 
women RX

Beginner: 101 reps with combo 10&3lb DBs. 1k run 5:35

13 jul 2023:		
hice 5 rondas 		
12-12-12-11-11 burpees		
12-12-12-12-12	thrusters

Usé mancuernas 12.5kg

Prox vez voy a completar 6 rondas manteniendo el peso y buscando sostener 12rep x ronda en c/ ej.

Burpees: 10-10-10-9-9-8-8-8-7-7
DB Thruster: 14-14-15-14-13-10-11-9-8-11

205

Ladies Rx

Rx+ @50lb
Burpees: 12+10+10+10+9+9+9+8+9+9=95
DBTs: 8+7+8+6+7+6+6+6+6+7=67
Total = 162

Son(15)
Intermediate+ @35lbs
Burpees: 12+8+8+8+8+7+7+7+7+7=79
DBTs: 8x9 + 9= 81
Total = 160
This kid is killing it, we're neck and neck 

10 rounds with 30lb DBs

Rx’d 
Burpees: 10,9,9,9,9,8,8,8,8,8
DB Thr.: 12,10,9,8,7,7,7,7,7,7

Total: 167 reps

190811: 140 reps 

170 reps @ 40lb. 100 burpees, 70 thrusters 

Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
30-lb. DBs

8-12
8-9
8-8
8-8
7-6
8-6
8-6

12/11 12/10 12/10 13/11 12/11 13/10 13/1012/10 12/9 13/10

124/102=226

88 burpees (11 high/8 low)
45lb dbs thrusters 83 (11 high/7 low)

Rachel
48 burpees 
71 thrusters w/ 10lb dbs

8rds
78 burpees
82 thrusters, 15 kg dbs

Burpee’s
11-11-11-10-10-9-7-7-6-7

Thrusters (30lb DB’s)
8-6-6-6-6-5-4-4-3-3

Total = 140

Used 15 Kg Dumbbells

10 reps every round on the Burpee
15 reps every round on the Thrusters

Scaled to 25# DBs
90 burpees
100 thrusters
Shout out to Ace Fitness in Plymouth IN

60/5’8”/156 

10 Rounds 
30 Secs On, 30 Secs Rest

Burpee’s
9-9-8-8-8-7-6-7-6-6

Thrusters (35 lb DB’s)
14-13-10-8-9-8-7-8-8-8

Total Reps
167

Scaled down to 35#

100 + 84 = 184

Did yesterday's workout today (just got back from traveling).

Modified to 1.5 mile run, 3 mile bike on Airdyne, 1.5 mile run - 36:37

Wow, I'm slow but feels good to actually start to develop some long, steady cardio!

30lb DBs
182

Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
15-lb. DBs
5-6-6-8-10
7-7-8--10-11

167 scaled, 30# dumbbells.

knee was acting up so rounds 8-10 subbed thrusters for push press

Rxd 154reps
7  7 7 7 7 7 8 9 7 9
7 8  8 8  8 8 8 8 8 8

147 reps rx
"Deadlifted" the burpees instead of squatting them to have more legstrength left for the thrusters. 

Is

95 burpees 72 thrusters with 20kg dbs (uk) 
167 total 

10 rounds
12.5 kg (27 lbs) DBs

204 reps.

M 52/195/6’
11/11
10/11
10/11
10/10
10/10
9/10
9/10
9/10
9/10
8/10
95 burpees and 103 dumbbell thrusters.  Scaled the thrusters to #35 dumbbells.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Challenging our recovery for both stamina and endurance in two of the least pleasant possible movements to do it with.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

STAMINA SCALE
For time:
100 dumbbell thrusters
100 burpees
or, do all the burpee intervals first, then all thruster intervals second

SPEED SCALE
Tabata instead of this format, and squats instead of dumbbell thrusters

COORDINATION SCALE
5 rounds of:
20 thrusters
10 burpees

MY STUFF
Coordination scale, somewhere around 10 minutes

GENERAL FEAR LEVEL: 9