14:40 RX

M/41/5’9”/194#

13:15

mod burpee box to 44” BC 48 felt clumsy 
mod 1at half time cap to 7min (finished at 6:28)

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

11:58 - Rx (Capped) Was able to complete the first set with 2-seconds to spare then was red-lined into the next time cap. Had 13-cals. and 21 box jump overs left over. 

GWU
5 rounds
1-minute Row pick drill
20ft Seal walks (forward and back with feet on rower, or sliders if you have them)
20ft walking lunge

SWU
Burpee box jumps/vaults

BU
3 cal row
5 burpee box jumps
Rest 1-minute
5 burpee box jumps
3 cal row
Then,
3 cal row
5 box jump overs
Rest 1-minute
5 box jump overs
3 cal row

WOD
12-minutes

6-minute per half

CD
Standing pike and standing cross-leg stretch

For time:
21 box jump-overs 20-inch 
15-calorie row
9 burpee box jump-overs 30-inch
21 box jump-overs 20-inch 
15-calorie row
9 burpee box jump-overs 30-inch
Rest (2:00)
9 burpee box jump-overs 30-inch
15-calorie row
21 box jump-overs 20-inch 
9 burpee box jump-overs 30-inch
15-calorie row
21 box jump-overs 20-inch 


10:13+2:02+10:41

Scaled to:
40-inch for bbjo as I did not have anything to make it 48-inch otherwise would have performed with that.
Not the time as rx workout so did with 2 min rest.
No rower so did 17 rep sdhp which is equivalent.

6:42+2:00+7:07=15:49

Rx, 16:59 total (7:53/ 2-min rest/ 7:06)
for 48” BBJO, used a 24” box with 24” of plates stacked atop… scary and awkward at first lol. Finally got a handle on it in the second half. For 24” BJO, used a 12” box with 12” of plates. 

For time:
21 box jump-overs( (♀ 20-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 24 inch box)
21 box jump-overs (♀ 20-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 24 inch box)
Rest 2 min , then:
9 burpee box jump-overs (♀ 24 inch box)
15-calorie row
21 box jump-overs (♀ 20-inch box, step-down)
9 burpee box jump-overs (♀24 inch box)
15-calorie row
21 box jump-overs (♀ 20-inch, step-down)

9:09.93
2 minute rest 
9:50.99

15:30 including the 2 min break between
21 box jump-overs( (♀ 20-inch, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch)
21 box jump-overs (♀ 20-inch)
15-calorie row
9 burpee box jump-overs (♀ 36-inch)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch)
15-calorie row
21 box jump-overs (♀ 20-inch)
9 burpee box jump-overs (♀ 36-inch)
15-calorie row
21 box jump-overs (♀ 20-inch)

Scaled to 2 rounds for time with 30” burpee box jump overs 

Total time 13:32 

M/53
'cause couldn't find 48", had to do BBJO with 36" box.  
TT 19:45 => 9:06 + 2:00 + 8:39

Is that 120 jumps? Did I count it right? 

Rx. 
5:01 / 5:31

Modified:
--
AMRAP in 20 minutes of:

25 DB SDLHP @ 2x 7,5 kg
20 weighted bench step-ups @ 2x 7,5 kg
12 push-ups, increasing 1 rep after each round 

> 5 rounds 
--
Peace.

For time:
15 Box Jumps overs 24 inch
12 Calorie Row - Seated Banded Row - 50 seconds
6 Burpee Box Jump overs 30 inch
15 Box Jumps overs 24 inch
12 Calorie Row - Seated Banded Row - 50 seconds
6 Burpee Box Jump overs 30 inch
Time Cap: 6 minutes

Rest 2 minutes and then: 

6 Burpee Box Jump overs 30 inch
12 Calorie Row - Seated Banded Row - 50 seconds
15 Box Jumps overs 24 inch
6 Burpee Box Jump overs 30 inch
12 Calorie Row - Seated Banded Row - 50 seconds
15 Box Jumps overs 24 inch

I completed 1 Round + 15 Box Jumps +WOD 50 seconds of the Rows in the first part in the 6 minutes time and completed 2 full Rounds in 5:59 minutes un the second Part. 
https://youtu.be/7hss9yLFMxY

20" box for both box exercises

total: 22:06
9:05
2 min break
10:59

Rx’d
8:20
7:10

Rx’d
8:20
7:10

6:30
2 min rest
6:51 
24in/30in

11:26 rx

Scaled to 2 sets for time with 2 min rest between. 
22:52 with the rest.
set 1: 10:08
set 2: 10:44
30” and 24” box. 

Lateral hops over the bench
15 cals on stationary bike
Burpees over the bench

10:26 (half way at 5:10, rested 50 secs)

M44
did not meet the time cap on first set so audibled like Boz suggested
 
6:04 (rx on box heights)
rested 2 mins
6:16  (rx on box heights)

made a 48 box height by adding weights to the tailgate of my truck!!!
really liked this workout, good suggestion to rest 2 mins like the pros.  It helps push the pace and to keep motivation up

13:49

0-9 first
9-11 rest
11-19:48 second
48 inch to 40 inch

Beginner - 14:39
Split - 6:29/6:10

Opted for the 9/11 Memorial WOD: 36:08

If you haven’t tried this one before, check it out and give it a try; it’s a doozy!

1st interval 5:11
Full 2 min rest
2nd interval 5:20

Used a 30” box for the BBJO

Changed to run because Ben(4 y.o) wanted to play too. 

13:37

21 box jump-overs
200m run
9 burpee box jump-overs
21 box jump-overs
200m run
9 burpee box jump-overs

Rest 2 minutes, then:

9 burpee box jump-overs
200m run
21 box jump-overs
9 burpee box jump-overs
200m run
21 box jump-overs

Using a single 36"x24" box that had to be flipped each time, otherwise as Rx with the 2min rest in the middle.
Total time w/rest: 14:29

Son(15)
Same all around
Total time w/rest: 18:02

For time:
21 box jump-overs 18” box, step-down
15-calorie row
9 burpee box jump-overs 18” box
21 box jump-overs 18” box, step-down
10-Cal Bike
9 burpee box jump-overs 18” box

2 Minute Rest

9 burpee box jump-overs 18” box
15-calorie row
21 box jump-overs 18” box, step-down
9 burpee box jump-overs 18” box
10-Cal Bike
21 box jump-overs 18” box, step-down

TT: 15:20

Modified:
2 rounds 
15 BJ overs 24”
12 cal row
9 burpee BJ over 24”
6:39
2 min rest
2 rounds
9 burpee BJ over 24”
12 cal row
15 BJ overs
7:09

14:33 *2min Rest@6:13

(24/30”)

15cal Row/10cal Echo Bike

GWU: 3x 30JJ/10 OHS/10 Push-up/10 Sit-up/:30 Sampson-:30Pigeon

SPWU: Row Stroke Prog/WU

Box Jumpover WU
Burpee Box Jumpover WU

RX
6:31/7:00

Rx- had to use make shift boxes but still got it in.

4:55 
rest until 6:00
5:09

totsl time including rest- 11:07

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-SDHP 87 LBS.
9 burpee box jump-overs (30-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-SDHP 87 LBS
9 burpee box jump-overs ( ♂ 30-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs ( ♂ 30-inch box)
15-SDHP 87 LBS.
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♂ 30-inch box)
15-SDHP 87 LBS.
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
tiempos de ronda
FOR TIME 1
R1 | 00:58 |  
R2 | 00:40 | -18 s 
R3 | 01:24 | +44 s 
R4 | 01:45 | +21 s 
R5 | 00:58 | -47 s 
R6 | 01:14 | +16 s 
Ø 01:09/07:00
Tiempo restante: 00:01 

FOR TIME 2
R1 | 00:53 |  
R2 | 00:35 | -18 s 
R3 | 01:26 | +51 s 
R4 | 01:28 | +2 s 
R5 | 00:53 | -35 s 
R6 | 01:33 | +40 s 
Ø 01:08/ 06:50
Tiempo restante: 00:02 

Fellow virtual box-mates, 
I had to bail on you today. For some reason, SP + Helen + searching for a lost dog in the woods bruised the ball of my right foot, not a good recipe for so many box jumps. But see y’all on Friday…

6:35 RX 
Rest 2:00
6:08 RX 

Scaled the 48” BBJO to 30”.
2 minute rest between rounds 

Rd 1:  7:53
Rd 2: 7:01

Total (including rest):  17:01

16:57 with 1 minut od rest.  Box 24 in and 30 in. 

Scaled:
21 box jump overs @ 24”
15 cal row
9 bbjo @ 24”
21 box jump overs @ 24”
15 cal row
9 bbjo @ 24”
time: 6:55

-rested 2:00-

9 bbjo @ 24”
15 cal row
21 box jump overs @ 24”
9 bbjo @ 24”
15 cal row
9 bbjo @ 24”
time: 7:12

20:35 total time. 

With two minutes rest after first segment.  Otherwise, as rx'd, 7:13 / 7:29.

Tried to take this at a 90% pace, and succeeded for the first two rounds.  Pushed a little harder in the last two, but overall felt good.  Honestly, worst part was the regular box jump-overs.  Just too many reps on these old, tired legs.  Used row in both segments as a way to catch my breath (a bit).  Humbling that the Games athletes are basically twice as fast at this.

50m/5'10"/185

😥 how do people finish that complex in under 5:15 for a 45s rest to not exceed 6 min? Did Rx rep counts but clearly not anywhere near Rx level... good WOD though. SC 24"/30". (4:56/5:02/2:00rest/4:29/4:50)
Total time including rest: 21:17

Maybe I should watch the games version, but I did the full extension Jim Rix rx version. Shout out to my man who always recommends full extension on box jumps!

Scaled:
regular 24" box jumps with step down
no safe options available to attempt the high BBJ so just did a high jump in place bringing my knees to the chest.  Probably wouldn't have made 48" but I think I can consistently hit 42".  

1st set - 5:40
1 min rest
2nd set - 5:47
Total - 12:27

Scaled to at my own pace with a two minute rest between rounds. I messed up the first round by adding a 15 cal row. 24in/48 inch box. 
11:53-1st round
10:51-2nd round

Rx   8:50

(4:22 and 4:28)



*I made a sweet set-up just like the Games. 2 sets of Boxes and 2 Rowers, down the Line and Back! So FUN!

First time doing high volume box jumps in a workout since plantar fascia tear last October. 
scaled BBJO to 24”, all other standards Rx.

round 1: 7:23 - took it cautious since haven’t jumped on to a 24” box yet.

2 min rest

round 2: 6:57 

so happy to finish both sections with no falls and no pain!! 

12:41 beginner
burpee bench jumps (~17")

18:34 beginner
stoop jumps ~ 6 in

M/48/6'2"/180#

Scaled BBJO's to 30" the rest as rx'd 
Part 1 - 6:58 
2:00 Rest
Part 2 - 6:49

I thought I had a shot at coming in under 6:00 with this scale to no avail those first couple BBJO's after the rows in Part 1 were a doozy.

Scaled to 24" for the BBJOs and took a 2min rest between the 2 sections. 

Total time: 14:25

17:54 - scaled BBJO to 30" box, otherwise Rx
8:05 + 2min rest + 7:54

I have never been able to do a 48" box jump, so I scaled the BBJO to what was available, stable, and could do that would still be challenging enough for a burpee box jump over.  Slowest part was the BJOs.  This was a fun burner!

So...I went back and watched the Games individual event 8 after seeing some of the posts, and yeah, I could have done the BBJO at Rx height how they did it.  I watched the linked demo video for today and did them that way with full stand up and step down (same for BJO).  Oh well, maybe have another go at it some day.

scaled rep scheme on the fly after the first 21-15-9 to keep time domain, 10:40 total 
21
15
9
9
7
5 

5:05 RX first round 
55s rest 
6:07 RX second round 
Total time 12:12 
sweaty WOD 
really enjoyed that 

Beginner option:
For time:
8:20 and 10:15

rx
6:54
6mn rest
7:39

Sketchy box jump overs with stacked plates for 24” and uneven boxes for 48” lol

6:00 (at the buzzer so no rest) for first section
7:40 for second section

Total: 13:40 rx

Scaled to
24" step ups w/ some jumps in there
30" for the burpee get overs
10:21
rest 2 min
9:54
m/53/175

20:36 - scaled
9:06 + 2:00 + 9:30

24 inch BJO
11 cal assault bike
32 inch BBJO

Total time - 15:20
Round 1 - 7:01
2 minute recovery 
Round 2 - 6:19
”24 box

2023 Games test: “Intervals"”
For time:
21 box jump-overs( ( ♂ 24-inch box, step-down)
15-calorie bike
9 burpee box jump-overs (♀ 36-inch box)
21 box jump-overs ( ♂ 24-inch box, step-down)
15-calorie bike 
9 burpee box jump-overs (♀ 36-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-in box)
15-calorie bike
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch  box)
15-calorie bike
21 box jump-overs ( ♂ 24-inch box, step-down)
total time 19 minutes 

Globo wod: sub for box jump overs are bench jump overs or bench hop overs, or in worst case scenario broad jumps. Subs for rowing are 12 calories assault or echo bike,  or running 4x25 foot shuttle sprints (down and back is one rep).  For the burpee box get over, if you can't build a box high enough sub either burpee box jumps to 24/30" box or sub burpee chest to bar pullups (rx) or burpee bar muscleups (rx+).  Jump to a bar at least 6" above your reach, preferably a foot.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A micro test that is part of a bigger test. Monostructural and gymnastics, testing recovery, stamina being a factor but not enough to affect intensity

					SHORT		MEDIUM		LONG

LIGHT
							x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to do this as a test or as training?
Do I want to do burpee box jumps for height or for rhythm?
Would I be better off doing burpees and box jumps separately?
Am I capable of going fast enough to warrant having a built-in rest?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Row 250 meters
21 box jumps (step-down)
12 burpees

MY STUFF
Still going off script here...

GENERAL FEAR LEVEL: 7?