c2 bike
2 rounds + 18 reps
2 rounds + 15 reps

Rower instead of bike. 
2 rounds plus 6 reps
2 rounds plus 2 reps 

Front squat and burpees 
3+7
3+6

20hours of fasting so far. 

Scaled to:

35.5 kg for round 1
2 rounds

40.5 kg for round 2
2 rounds+5 front squats

3rounds and 3+1 rep

Intermediaire option

52,5 kg
2 rds + 4 reps

62,5 kg
2 rds + 9 reps

As rx’d.  3 rounds + 4 FS (125#) / 3 rounds + 1 FS (155#)
 
Spicy!  Unbroken front squats.  Bike alternated between trying to recover and trying to push, depending on how I felt.  Second round with 155 was particularly nasty.

50m/5'10"/185

Rx

2+9
2+3

55# KB, and subbed:

12 squats
8 pull-ups
4 ring dips

9 squats
6 pull-ups
3 ring dips

2 2/3 rounds + 1 dip; 3 rounds + 4 squats

M/50/87

115#
135#

2r+8
2r+9

5:00 C2, CFWU

#45 lb bar for frt squats
3 rds 7:44
5 min rest
3 rds 4:58

61/M/190

Chris RX. 

3+1 
2+17 

Jenn

15 lb torpedo 

1+16 
2 rounds flat 

Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike
2 rounds + 16 reps 

Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike
2 rounds + 5 reps

1st. 3 rounds 0 reps with 2 x 24kg KB.
2nd. 3 rounds 0 reps with 2 x 28kg KB.

M53/173cm/80kg

12 Front squats @ 35kg + 150m run. 2 rounds + 2 front squats 
9 Front squats @ 40kg + 100m run. 2 rounds + 7 front squats

3 rounds + 2 @ 65lbs front squat, calories rowed
Rest 5 Min
3 rounds + 7 @95lbs front squat, calories rowed

3+0, 3+7 Intermediate
5 seconds per cal on the bike

M/37/6’/178#

3+1
3+5
Rx weights and reps, C2 bike erg. 

Deo gratias

Modified:
--
AMRAP in 5 minutes of:
12 DB front squats @ 2x 12,5 kg
12 burpees

5-minute rest 

AMRAP in 5 minutes of:
9 DB front squats @ 2x 15,5 kg 
9 burpees

> 2 rounds + 12 FS | 2 rounds + 9 FS  + 3 burpees
--
Peace.

Rx´d 
12 front squat
12 Assault bike cal

Score: 3 rounds + 6 front squat 
---
9 Fs
9 Assault bike cal 

Score: 3 rounds +9 front squat 

2 rounds 5 calories @40kg
3 rounds 9 front squats @50kg

3 rounds even, 3+9. 
No bike so subbed rows, used 95 and 115 for FS. Blown out! 

51/M/193#/5'10"

Rx (Assault bike cals)

1st AMRAP:  3rds +3 squats (75 reps)
2nd AMRAP:  3rds + 9 squats + 7 cals (70 reps)

modificado a 50kg front squat x 12 + 12 cal assasult x 5 min, 5 min rest y 60kg front squat x 9 y 9 cal assault.

3 rondas con 50kg
3 rondas y 3 rep con 60kg

M/39 y/15 %BF

https://youtu.be/rXRkziJGB_E
Part 1:
12 Font Squats 117 lb
Run 200 m = 1 min
Rest 5 minutes
Complete As Many Rounds As Possible in 5 minutes of:
Part 2: 
12 Font Squats 137 lb
Run 200 m = 1 min
I completed 2 Rounds in the First Part and 2 Rounds in the Second Part

M/54/222 lbs 
Complete as many rounds as possible in 5 minutes of:
9 front squats (125 lb) 3 rounds 
12 x 24” box step ups ( no bike) 
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
6 front squats (155 lb) 2 
12 x 24” box step ups ( no bike) 
HIIT  15 minutes on treadmill 

5 min AMRAP 
12 Front Squats @ 125#
12 Cal Bike
- 5 min Rest -
5 min AMRAP 
9 Front Squats @ 155#
9 Cal Bike

2+16/3

Subbed row for bike and scaled weights to 95 and 115# respectively.
3 rds
3 rds + 9 (finished 4th for good measure)

I set C2 on drag 6. 12 cal rows averaged around 26 sec, 9 cal rows were all 21 sec except 4th was at 20. FS unbroken but I did a little extra checking of the box picking from the rack with the bar on the shoulders and forearms crossed - left wrist and elbow are quite sore from yesterday’s landscaping work.

Beginner: 2 1/2 & 3 rds with rowing for bike sub. 1k run 5:20

5 Min AMRAP
12 FSQT @ 95lbs 
R1 started at 115lbs to failure after 6 then dropped weight. 12 Cal Row
R2 12 FSQT @ 95lbs
12 Cal Row
R3 5 FSQT
5min AMRAP
9 FSQT @ 95lbs and 9 Cal Row
3 Rounds plus 5 FSQT

5min AMRAP: 3+4 

12 FSQT(115lbs)
200m Run

Rest 5 min

5min AMRAP: 3+150m Run
9 FSQT(125lbs) *should've been 135
175m Run

Rx
3+8
3+9

M 29 180

24 kg bell goblet squat 

2 + 10

2 + 11

Rx w/ BikeErg
2 + 13
3 + 2

M/39/72”/168

As rx rd 1: 2 + 19  rd 2: 3+ 7

M/31/205

RX'd Weights on Front Squat. Subbed in Rower Cals for Bike Cals.

1st Interval ----> 3 Rounds

2nd Interval ----> 2 Rounds and 9 Front Squats + 5 Cals on Rower

Subbed rower cals for bike:

Cycle 1:  3 Rds + 1 rep

Cycle 2:  3 Rds + 1 rep

Did a strength workout this morning (3x3 power cleans, heavy 3x5 front squat, heavy 3x5 thrusters, and some accessories), so doing this workout this afternoon was probably a mistake that my quads will regret in the morning. But I couldn't resist:

RX'd with AirDyne bike.
1) 12 fs @ 125# + 12 calorie bike - 3 rounds
2) 9 fs @ 155# + 9 calorie bike - 3 rounds

I did 45 lb / 55, and subbed rower for bike. Exactly two rounds during the first chunk, with two rounds and all nine squats in the second.

12 front squats #95
12 cal bike

1 rounds+23 

9 front squats #115
9 cal bike 

2 rounds+5 

Scaled:
Intermediate weights and 15/12 cal row for bike

3 rounds + 3 front squats 
5 min rest
3 rounds + 9 front squats 

85/105 lbs FS (girl weight) + calorie rows
12s: 3 rds + 8 FS = 80 reps
9s: 4 rds = 72 reps

85 and 105# FS and burpees vice bike. 
2 rounds + 12 FS
3 rounds

Legs were good, burpees were good. Wrists were the LIMFAC. Only r1 of each FS set unbroken, as I had to shake the wrists out after that. The rest seemed too long to me, probably meaning my pace on the first 5 minutes was too slow. 

As to Chris’ challenge, no rest btwn squats, minimal rest btwn squats and burpees. Probably 5-10 sec x4 to shake the wrists out and 5 seconds btwn burpees and the bar. A good thing to think about for me. 

60/5’8”/159

2 rounds + 12 front squats, 95 lbs
3 rounds even, 105 lbs

85lbs & 105lbs
2 rd+12 reps 
2 rd+10 reps

17.5 Kg (38 lbs) and 22.5 Kg (49 lbs) DBs.

3 rounds + 2 reps.

4 rounds + 3 reps.

SC 95#/115#/echo🚲...2+11/- & 2+9/-

1) 12FS 15 kg +12 cal-bike = 2 rounds
2) 9FS 15kg +9 cal-bike = 3 rounds

Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats ( 65 lb)
12-cal. bike
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
9 front squats (85 lb)

2 + 2 calories 
3 Full

M/48/6'2"/180#

Scaled R1 to 95# and R2 to 115# the rest as rx'd (Assault bike)
R1 - 3 rds
R2 - 3 rds + 9

Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (45 lb)
12-cal. bike
Rest 5 minutes
2rds+6cal
Complete as many rounds as possible in 5 minutes of:
9 front squats ( 65 lb)
9-cal. bike
2rds+9 front squats +3-cal

3+2    3+3
Pansy parade was chasing me down Chris! 
 
Afternoon: Me Beginner OHS and Rower for cal. 
3+2   4+5
Wife Echo and #15   1+3   #25 1+13

Globo wod: dumbbell sub 30/45 lb dumbbells first round and 45/60 lb dumbbells second round.  If your dumbbells top out at 50lbs men do 11 front squats in the second round.  Sub for bike calories are same number of burpees or 15/12 calories row.

weight and reps RXd. no bike, used C2 rower cals. completed at the Y.

1) 2R + 12 FS

2) 2R + 9 FS

all squats from rack. 

Chris - vaguely kept track of working time vs. rest during the 5 minute cycle. it was probably about 3 minutes of active work and the rest was transitioning between rower and squat rack (about 20s each way) or pausing at the top of the FS. 

M/35/5'7/185lbs
Weight used 135 & Echo bike with/o shield
1. 2 rounds + 12FS & 10 Cal bike 
2. 3 rounds 

1st Interval 
2 rds + 12 frontsquats + first pull on the rower

5min rest (changing plates in 2:30) 

2nd Interval 
2 rds + 3 frontsquats

For the challenge: all frontsquats were unbroken with a single breath on top. However I had to split up the second set of 155 lb (5+4). Way to the rower allowed some rest but I'm not sure how much. Btw: Racked. 

Champions Club Scaling Notes

RANT
I have an experiment for anyone willing: instead of counting rounds in the 5 minutes, count how much time you're NOT working during those 5 minutes. So that meant transition from bike to bar and bar to bike, resting at the top of a front squat, setting the bar down, etc. When you look at that, you'll 1) see how much a pansy you are - it's  humbling for me when I keep track of it, and 2) realize that every CrossFit workout is really an interval workout, just some of them are formalized (like today) and some of them are informal.

WORKOUT THEMES
High output followed by medium recovery.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

FORMAT QUESTIONS
Is my sprint biking pace different than my "trying hard" biking pace?
Do I even have a bike?
Do I wan to make speed of movements the priority or total round count?

MOVEMENT QUESTIONS
Is my form good enough to warrant a sense of urgency on both movements?
Do I want to do a different kind of squat and go as rx'd weight, or work on my front rack position and go lighter?
Does 12 or 9 reps at a time give me enough blocked practice (doing the same thing over and over and over)

MY STUFF
Did a trail/stairs workout with Matt at Bloomer Park. He only lapped me twice - I did 8, he did 10 loops. Cecilia and Chase came too.

GENERAL FEAR LEVEL: 7?