5 rounds in 14:46:
20 box jumps, 20"
25 kettlebell swings, 35#

12:03 RX

M/41/5’9”/192#

16:44 RX
video of the workout:
https://www.youtube.com/watch?v=XSdDPMzRw3U

14:21
Used 50# dumbbell 

12:10
24in box
35lb KB

Good one!!

18:35 Rx'd

Way harder than it looks. 

Slow and steady on the box jumps with step downs. 
Broke KBS into 5's, then did last set unbroken. 

GWU
4-minute foam roll
4-minutes 
5 down dog with alt. toe touches
10 glute bridges
20 mountain climbers
4-minute jumprope practice
Single backwards double triple
4-minutes of:
Reverse tabata
Line jumps
Ling jumps
Lateral line jumps
Lateral line jumps
Single leg
Single leg
 Single leg
Single leg

SWU
Pogo jump
Vertices jumps
Straddle jumps
Tuck jumps, knees up
Tuck jumps, knees down
Straddle jumps, on box
Lateral Straddle jump, on box
Box jump
Box jump over
Box jump over over

Banded progression
2sets each
Deadlift
Russian swing
American swing

BU
1 round of
5 box jumps
5 swings

CD
1-minute each of:
Banded Hamstring lying 
Frog stretch

M/5'8"/27/180lb
CrossFit AFK

13:26 - Rx (kettlebell swings were tough today)

M/33/212lbs/5'7"

Intermediate (13:15)
4Rds;
20 BoxJumps 24in
25 KBSwings 50Lbs

BoxJumps were higher than my normal 20in but seemed easier than the step-ups for chad1000x prep I've been doing. BoxJumps used to be so intimidating, but these were not bad. 

KbSwings seems to be on tap for me alot lately. Think I've done these like 5x in the past 2-3Weeks. Today, back seriously blew up after round 3. Felt like the stamina Scale workout a month ago of 150 KBswings then 1.5MileRun. 

In the middle of Chad1000X prep, so this workout felt like a healthy interference.

Rx
25 kg db swings

Time: 29:13

Rxd. Completed 9/3. Almost puked. 

14:56. 

9:11Rx

10min13 rx

M/37/6’/178#

12:39 Rx
*All box jumps with step-downs

Deo gratias

5:00 C2, CFWU,

35# KB
12-inchish box.  

15:29
M/61/190

12:41
box @ 24
kb @ 53

Beginner: 5:17 w/ 24” step ups & 36lb kb. 1k run 5:20. 

Modified:
--
5 rounds for time of:

20 weighted box step-ups @ 2x 7,5 kg DB
25 DB swings @ 20 Kg

> 17:43
--
Peace. 

13:05
M/45/13:05 step downs no rebounds

9:52 Rx

I was *almost* as RX’d - 20” is 50 cm, and my box was only 45 cm. 13:08.

12:51
box step ups

17:10
20” box
44# kb

11:24 rx
M/54/175/5'11"

19:57 Rx

I’m a little late on this one, but wow! This one was a doozy!

9’34 rx

I’m a few days behind due to working night shifts, but did it none the less!
RX 14:00

M45/170lbs 14:30 scaled
Have not been going consistently or hard. So used only a 35lb KB, but 24” box/5 rounds

8:35 Rx

M42/169#
52.9# KB
18in Box

15:43

I'm a short individual so I needed to shorten the leap distance. Otherwise, great quick workout.

Scaled KB 20kg:
11:20

Rx’d
11:21

13:22 Rx… did the first round at 32kg (or 2 pood). Felt silly difficult. Went to my phone for a quick google search and realized my weight was off. No stoppage on the clock.  Remaining rounds were much more manageable. 

12:09rx
Steady pace on box jumps, step down.
KB swings: 17/8; 17/8; 18/7; 18/7; 25

M/53
Rx'd
3:14+3:55+4:11+4:10+3:55=>19:25

M 53/195/6’
12:46.  

5 rounds
10 box jumps (not 20) 
25 kb swings, 35 pounds
7:21

10:45 RX

34/F/134

As rx’d, 12:34.

Nasty.  Games standard box jumps – full extension at top, step down.  American KB swings.  Unbroken on all, but too much time in between movements.
 
Did after High Bar Back Squats
[285x1]x6

50m/5'10"/185

Rx- 8:35

m/40/170

11:51

20 box jump, 20"
25 swings, 24kg

KB remains my most dreaded piece of equipment.

Day late, but…
17:16
4 rounds of
Rx box jumps
25 kettle bell swings 30#

exercises themselves were fine but noticing my stamina is in rough shape

RX - 13:06

Rx 12.00 

Rx
12.00

Rx 
12.00

12:36
24” 
16kg db (heaviest available)

20:00 rx

RX 8:55

9'09 Rx

8:34 rx

12:28 Rx

Did 5 Rounds of
20 jump squats;
25 kb Swing (20 kg).
Time: 13' 03"

Intermediate 
20 box jumps
25 KB

time: 11:46

Beginner option:  11:53

13'12" RX

All box jumps unbroken with step down, the Kb swings I did 7-6-6-6 all the sets.

Awesome stimulus 🥳

3 r
15 stepper box jumps
20 10kg kb swings

9 mins

16:37 RX

13 Minutes
Scaled: 28lb Kettlebell

13:00
scaled: 28lb Kettlebell 

14:39
5 rounds
20 box jumps 12in box (step down)
25 Russian KB Swings 20lb KB

Rxd

12:17

Beginner F w/20” & 8 kg

11:40

9:11 RX 43F

13:30
26kg 

Rx
With 52.5lbs of plates strapped together. Most jumps transitioned to step downs 
12:20

Son(15)
Rx rep scheme with a 35lb plate
15:56

Intermediate 
8:46

GWU: Full Body Rot
2x 30JJs/10Good Mornings/10BTN SP/25’ Broad Jumps/50’ Waiter Carry

SPWU: KBS WU
Box Jump WU

Cool Down: Wrists/Feet Shoulder/Legs

12:49 Rx

Intermediate option:
4 rounds for time of:
20 box jumps
25 kettlebell swings
♀ 20-inch box, 35 lb kb 
10:26.67

I completed the Intermediate option of this Workout
3 Rounds For Time of:
20 Box Jumps 24 in
25 Kettlebell Swings 53 lb
20:00 minutes
https://youtu.be/YrBFOZDcwuY

37 F 9:32 RX

20-inch jumps, 12 kg kettlebell, 3 rounds in 6 minutes approx. 

Worked alternate with a partner started on swings, 
10lb/15lbs
16in box or small box

M/39/72”/168

as rx 12:38  Body is ready for a recovery day. Legs have been beat since back squat / front squat day. 

Rx’d:  10:54

M/ 40y/ 173lbs/ 68”

Rx 10:59

Subbed 16 Kg KB with jump up step down box jumps

9.24

11:07 RX

M/42/215

love the programming. 

4 rounds for time of:
20 box jumps
25 kettlebell swings
20-inch box, 1-pood KB

broke bjs into 15-5, kbs into 15-10

13:01

12:29
16kg

11:02

Modified:
5 rounds
16" Box
53lb kb

Haven't done box jumps in years, thanks for the workout and push for this 57 year old fat guy!!

13:50 rx

M/50/170#

24” box
1.5 pood American kb swings

9:24

rebounded most of 1st round. Step down for the rest

My bum knee work better as a lever than a shock absorber, so subbed/scaled to:
4 RFT
20 back squats, 95#
25 Am. kb swings, 44# kb
12:58
Squats ub, swings broken once/round. Clearly my metabolic conditioning is a tad behind. 

60/5’8”/158

11:12 
50 lb DB

Modified WOD to save the legs for a long hike tomorrow 
5 rounds 
12 burpees
25 American KB swings @ 16kg

10:39
all swings unbroken 

Rx   9:05


*Unbroken Swings, this was simple but tough!

20 Russian swings
20 bj 20’box

16:06

12:30
4 rounds w/prescribed weight/height
first box jumps since birth. Woo!

12:20 Rx. Feeling good. All unbroken. Step downs with no rest. Quick transitions. 

11:48 RX. 

M/31/204/5’10

Modified WOD

5 Rounds for Time

20 Jumping Squats
25 KB Swing (35lb KB)

Total Time —-> 11:45

11:54 scaled 
20kg KB
24 Inch Box

Hotel gym
5 rounds
20x 24” box jump
25x 30lb KB
11:51

M/48/6'2"/180#

Rx'd 
11:48...full stand on box with step downs and American swings went unbroken throughout only breaks were chalking up before swings on rounds 3 and 5...another great classic CFHQ wod simple not easy!!!

3 rounds for time of:
15 box jumps
20 kettlebell swings
12"-box, 44- lb 
9:54

SC 50#kb...16:24 (2:11/4/3:57/3:24/2:52)

Scaled to
5 rnds
20 step ups to 20" box
25 RKBS--53#
10:33
m/53/175
Jeff Martone has some great vids on both RKBS and AKBS.....

11:20 Rx Kb unbroken, jumps had slight pauses

13:52rx

15:48

Rx
14:35

BJs were full stand at the top and step downs, so yeah, lots of time soaked up there, but all at a steady pace (no resting at top or bottom).  Rnds 1, 3, and 5 were unbroken on KBS (American).

12:06 rx

7:58 Rx

Rxd 17:20

11:50 Rx

15:36 scaled: 20-inch box+ 50# Russian swings

Box jumps - just don't have same explosiveness yet after acl surgery in December.

Kb swings - I have one of those kettlebell attachments for dumbbells and I just don't trust it overhead.

12:57
First two rounds unbroken. 

Modified because of sore calf.
5 x 500 m row + 25 KB swings 1.5 pood 
16:50

5 rounds for time of:Rx
20 box jumps
25 kettlebell swings
♂ 24-inch box, 1.5-pood KB 🟰24 kg
total time 🟰10:02”

Female Rx
9:03

17:39

Had to switch to a smaller box on the 4th and 5th set, I feared for my shins

3 rounds of 15 box jumps and 10 kb swings @ 25kg. Time: 4:17

Globo wod: for box jumps, if you don't have a box use a bench or another platform to jump on that is close to the prescribed height.  If your globo has those step riser things you can build a box, 10 plus top is 24", 8 plus top is 20".  Be careful as these are slightly less stable than a real box.  If you don't have a kettlebell today sub dumbbell swings with a 35/50lb dumbbell.

Champions Club Scaling Notes

RANT
Ouch. Just ouch.

WORKOUT THEMES
Weightlifting and gymnastics blended together with the final product being monostructural. Jumping with weight, jumping with elasticity, rhythm,  speed.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM			x

HEAVY

FORMAT/MOVEMENT QUESTIONS
What of the 10 general skills is my limiting factor from making this a medium weight/short duration workout?
Is my technique consistent enough to practice speed today (or actual reps, not workout time)?
Is the extra 9 seconds you'll save on transition worth the extra discomfort that comes with it?
Would it be better to do touch-and-go box jumps or step-downs?
Do I stand up all the way on top of the box and slow the time down, or do I bounce off the box too?

NEW TO CROSSFIT SCALE
As is, lower box and do step-downs, go really light on kb swings and barely swing over your belly button just so you can focus on the rhythm. If you get too fatigued to do all 25 in a row, then cut the reps/workout there. High volume kb swings can mess up new people.

MY STUFF
6:00 flat as rx'd. Don't know if I had another second anywhere to spare, unbroken on everything, quick transitions, touch-and-go from box and floor. Went against Chase for this one, he got 6:10.

GENERAL FEAR LEVEL: 8