4 rounds plus 12 reps
Intermediate option

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

82 reps - Sc (155lb from the floor, 6+1)

M/33/212lbs/5'7/CrackedRib

AMRAP (12:00)
BurpeeBoxJumps 20in 50 (10,10,10,10,10)
OverHeadSquat 75lbs 15 (1,2,3,4,5)

Did this workout as a conditioning piece at the end of a slow lower body lift day. Did 50 burpees. Wasn't redlighted like fight gone bad, but burpees in the 4th round slowed down. 

Per the scaling recommendations, I used 75lbs since that is the heaviest weight that I have hit a 10-rep OHS. Think I can get that up to 95lbs, but not now with my rib injured. If I felt 100%, I might of tried 125lbs and done snatch + OHS singles. Think that I missed the stimulus with this one, as it was a pure burpees for time for me with an OHS break.

On an aside, I learned that one of the FBI DETAC (Defensive tactics) tests is 300 burpees in 30min. Sounds awful. Don't think I've done anywhere near 100. Will have to do a test of 100 or (7:00) to see where I stand. I'll put getting better at burpees on my to do list. Burpees are not fun for me as I am overweight and dropping myself and picking myself up wears me out fast. Idid 50 burpees a few weeks ago for 23.08.25 (which was only half the workout) and that gassed me, but I think Open 23.2 was the most burpees for a while.

M/53
1 OHS 50 kg + 10 BBJ 24"
2 OHS 50 kg + 10 BBJ 24"
3 OHS 40 kg + 10 BBJ 24"
4 OHS 40 kg + 10 BBJ 24"
5 OHS 40 kg + 1 BBJ 24"
56 reps
I dunno what else frighten me more than OHS.

GWU (10-minutes)
PVC warm-up, 10 reps each of:
pass throughs
twist
leg swings
palms up OH squat
sott presses

Then,
Head, shoulders, knees and cones (Simon says for single player)
-penalty is burpees, box vaults, box jumps, step-ups/overs

SWU (10-minutes)
Burgerner Warm-up
-jump and shrug
-jump and high pull
-muscle snatch
-progressive tall snatch
-tall snatches

BU -light and spicy (20-minutes)
Every minute for 5 round of:
3 Power Snatch

Every minute for 5 rounds of:
2 Squat Snatch
1 burpee box jump, low box 

Every minute for 5 rounds of: (move to the rack)
1 Overhead Squat
2 burpee box jumps, high box

WOD (12-minutes)

CD (5-minutes)
30-sec. Wall bicep stretch, each side
2-minute standing banded marches
30-sec. Wall bicep stretch, each side

Scaled to:

25.5 kg OH
24 inch box

79 reps

35lb
97 reps

black box for jumps, 45# kettlebell for OHS, and did right and did N right-hand & N left-hand OHS for N reps

3 rounds

Modified for ability
59 reps
65# bar
burpee box step-ups 20”

Modified, using a 20 kg bar
--
Complete as many reps as possible in 12 minutes of:

1 overhead squat
10 push-ups
2 overhead squat
10 push-ups
4 overhead squats
10 push-ups
6 overhead squats
10 push-ups
8 overhead squats
10 push-ups
(...) 

> 12 OHS + 10 pushups (43 + 70)
--
Peace.

98 reps
Scaled : 60kg

M/37/6’/178#

92 reps 135 lb. and 24”

Deo gratias

174lb
3r

6 OHS and 10 BBJ
(55kg)

Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.

75 lb, 20-in box

70 reps

6 OHS @70kg 
+4 burpees 

Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♂ 125 lb, 24-in box
5+11

65# & 20” box: 6 rounds 3 reps

RX 97 reps

SC 95#...5 rounds even

6+2 burpees. End of long break so subbed 95lb thruster for OHS. Good one. 

My Training on Thursday august 31 at night
https://youtu.be/o6Ck0jgNzEY
1 Overhead Squat 67 lb
10 Burpee Box Jumps 24 in
2 Overhead Squat 67 lb
10 Burpee Box Jumps 24 in
3 Overhead Squat 67 lb
10 Burpee Box Jumps 24 in
4 Overhead Squat 67 lb
2 Burpee Box Jumps 24 in
I completed 42 reps of this Workout.

Beginner 81 reps

Men’s Rx
80 reps (finished at 6 OHS + 9 BBJ)

M 53/195/6’
Scaled ohs to #125.  5rnds+6+8.

Scaled to: ♂ 135 lb, 24-in box.  6 full rounds in 12 minutes. 

OHS went pretty well.  Unbroken and didn’t have trouble with any snatches.  Burpee box jumps were unpleasant.  Needed to recover a bit after those before I could pick up the bar again.

50m/5'10"/185

First cardio workout in close to 2 weeks (due to smoke/air quality). Used 35 lb bar, and did hop-over-(short plates) bar burpees. Got to 5 squats, 9 burpees.

Intermediate:  6 rds 

89repa 

95# 🥲

M/31/203/5’10

Intermediate Option
(Subbed Bar Facing Burpees for Burpee Box Jump) 

Total Rounds —-> 6 Full Rounds + 7 OHS

91 reps @ 155
7 ohs + 3 

On a pulley machine @ 140 lbs (64 Kg)
BBJ to a bench

125 reps

20 kg os, 48 cm step, tot 57 rep beginner 60 yo

71 reps with 95# ohs bar starting from the floor and 24” box

65 reps
Scales OHS (65 pounds because I’m still learning the movement).

61 reps, (oh squat @ 20kg)

73 reps (20" 45#)

4 round + 2 reps in 12 minutes of:
1 overhead squat, 125#
10 burpee box jumps, 20"
2 overhead squats, 125#
10 burpee box jumps, 20"
3 overhead squats, 125#
10 burpee box jumps, 20"

54reps Rx

135# from the ground and 24” box

98 reps

Love itttttt

95lbs
24in box
6rds+11 reps

Intermediate
6rds+2    83 total reps

(125lbs/24”)

GWU: 2x 1min SU’s/15Sqt banded knees/5 Burpees/30 Band Pullaparts/:45 KB ankle Mob.

SPWU: OHS Pvc: x10
Pass Thru/Sotts Press/Waiter OHS/OHS

Build Up: 6min EMOM
Odd OHS: 5 Empty/5 Light/3 Wod
Even Jump: 5 Burpee Broad Jump/5 Burpee BJ low/3 Burpee BJ Wod

Cool Down: Roll out calves/quads/lats

Rx- 71 reps 
5 full rounds +6 OHS

m/40/170#

7 r
10 kg OS
Box burpees, box step-ups

@145lbs from the ground & 24" box
5 rounds+ 4 

Tried 185lbs in the warm up, no way. OH squats are my nemesis 

Son(15)
Intermediate
5 rounds 

The snatches and burpees challenged him more than the OHSs

6 Rounds + 2 B
45 KG

M/39/72”/168

6 rounds + 3 OHS (60 kg OHS). Everything else as rx. 

103 reps (7 rounds + 5 reps)
125 lbs, 21.5" bench

Sₓ (Scaled)
95# overhead squats
20" burpee box jumps
68 reps (5 rounds + 3 reps)
M/49/195 😥

Scaled 85#
81 reps

122 reps (6/9 OHS)
125# OHS
20” box
 ** misread and did burpee box jump overs 🤦🏼‍♀️

Scaled to
95# ohs
20" burpee box jumps/step downs
5 full rounds
m/53/175

7 rounds @135#

4 OHS + 10 Burpee Box Jumps
50kg

108 reps w/empty bar (15kg)

6 rds with 75# OHS

50/M/170#

scaled to 50lb dumbbells for the OH Squats

7 rounds

Looking at the pic of the OHS demo on today’s page…
I get nothing out of practicing a movement with a PVC pipe, as I can’t feel what the movement is like, and what’s right or wrong, without feeling some kind of load. Even a 20# bar would be preferable to me. OHS is a prime example. I can’t feel if the bar’s in the right overhead plane with PVC, nor can I tell if the bar’s staying in the right place as I descend/ascend. The weight acts as a corrective, unlike such a light load. 
Thoughts?

Rx   97 reps

(7 Overhead Squats + 9 Burpee Box Jumps)


*All Overhead Squats unbroken.

This was heavy and tough though!!!

85# OHS and 24” bbj/step downs 
5 rounds with 12 sec to spare
Then 10 OHS as a finale. 

60/5’8”/156

6 Round @ 165lbs. 

65 lbs, 20" box
6 rounds = 81 reps

7 rounds even

Scaled OHS to #115

60kgs
5tours +6 ohs

6 full rds + 1 OHS
Intermediate option (125lbs)

Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups
Continue until time expires, adding 1 overhead squat each round.
95 lbs , 20-in box
rd 5 ohs + 3 burpee box step-ups

Subbed for 50 Kg

Managed 10 Rds although the last round I had to push to get in under time cap, so was proper blowing by the end of the workout. All set unbroken on the OHS, I felt I chose the correct weight as the workout felt tough but I was able to push.

4 Rds. Rx

Intermediate 6+4

Needed to warmup more, have better balance, kept getting dizzy 

81 reps, 155-lbs

5 rounds OH SQ
4 rounds Burpee Box Jumps

Scaled OHS to 95#, otherwise Rx
6rds + 2 (83 reps)

95# was the max loading my left wrist and elbow (to some extent) were going to take in a lockout today, especially with the burp BJs included.  Burp BJs were full stand up on the box and step down.  Humidity was still so bad this morning.  Normally I finish any round I start regardless of the time but had to listen to the body this morning.

Finished 5 Full Rounds Rxd (44yrs old)

Scaled 5+10

75# ohs - poor mobility in ankles and shoulders
20 inc box

34 yo/189#

6 rounds +14 reps
#95 OHS.  OHS were a bit light but kept a steady tempo. 

Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
scaled 125 lb ,in 12 minutes:5 rounds +3 Overhead squats 
hard wod 😱🎊💪💪

Intermediate 
5 rounds

Champions Club Scaling Notes

RANT
We jogged up to a park for all three afternoon sessions and played football today instead of doing the workout (running/dip practice as sub for muscle-up). It was so much fun and it was great to see some of the people really excel who struggle in workouts, and see other people struggle who usually excel in workouts. Seeing that today combined with this workout reminded me that burpee box jumps are probably the most athletic thing that happens in CrossFit, at least, in my opinion. This is an opportunity to practice connecting two different movements in a way that is fluid, fast, weightless, and quiet. I'd defer to Mr. Castro for workout specifics, but if it aligns with his plans, then don't worry about standing all the way up on the box or making sure each rep can be equally judged, just give yourself 10 chances to search for athleticism and maybe you'll be more prepared to see Mr. Kuiper or Mr. Van on the football field.

WORKOUT THEMES
Gymnastics and weightlifting. Jumping with a ton of ROM. Squatting with an upright torso, using the fatigue we get from ROM to challenge our squatting strength and stamina

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
										x
HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to prioritize rhythm and connection on burpee box jumps or the rx height?
Do I want to prioritize the specific overhead squat movement or the general theme of squatting heavy?
RX weight/height or intensity?
Do I want to emphasize one of the movements in particular or just go for a best overall time?
Keep weight/height and drop reps, or keep weight/height and add time?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Box jumps (step-down)
Burpee
PVC Overhead squat
pick your own reps

MY STUFF
Did a test-run of the Harry Potter Theme Workout and threw about 17 TDs 10 picks as the all-time QB

GENERAL FEAR LEVEL: 7?

This one looks fun. Of course, I'm more excited about the OHS than the burpee box jumps... 

What’s up fam! So I used to coach before and during Covid then some things happened and I stopped working out regularly. I’m back and looking for accountability. 
I considered myself a middle of the road CrossFitter pretty decent but far from elite. Today first day back. 
5 rounds + 2 
can’t go overhead in my space so front squats 95#

 trying to post on the reg, thanks for reading