90 Rx

66 reps

76 RX

M/41/5’9”/193

71 reps

M/33/5'7"/218lbs

AMRAP (10:00) 56Reps
BurpeeBoxJumps 24in (12,12,10,10,12)

Broke up into 5 rounds of 2:00. Shot for 12 reps a round then rested for about 15-20 seconds. First time doing boxjumpovers, I normally jump up and then step down. Today I went over. My right lead jump is smooth, but my left lead jump is awkward. Went hard on this one. 

Did this as conditioning piece 1 of 2, with row thrusters afterwards. Completely wrecked with smoked left arm, blown up back and Ice lung. Still gassed 2 hours later.

Second workout after heavy squats
24 reps rxd

M/31/168cm/165lb

104 reps RX

As rx’d, 87 reps.

Jumping is definitely harder than it used to be – some of these box jumps near the end were tough, even though it’s only 24”!  Other than that, did a pretty good job keeping moving.

50m/5'10"/185

black box

48 reps

Hi Everybody!

75 reps - 24 inch box.

65reps

71 burpees on a bench (45cm)

M/37/6’/178#

93 reps Rx

Deo gratias

87 reps

Rx'd
66 reps

102 Rx

M/31/6’1”/200lbs

M 53
24 inch
62 reps

129 reps rx
40-45 sec work, resting each time. Min 9 balls to wall 

46 reps in 10 minutes of: 
Burpee box jump-overs, 20"

85
jumped on the box then stepped down each rep

113 RX

85

My Training on Thursday, January 4 at night
Complete As MRny reps As Possible in 10 minutes of:
Burpee Box Jump Overs 24 inch box
I completed 43 reps.
https://youtu.be/plHKTwAe_WU

Complete as many reps as possible in 10 minutes of:
Burpee box jump-overs
♂ 24-inch box
 83 REPS

Complete as many reps as possible in 10 minutes of:
Burpee box jump-overs

♂ 24-inch box
83 REPS

54 RX + 5 w/ step-overs in the last minute.

Rx’d 
83 reps

M/93kg/30y
RX 90 repa

80 rx 

113 RX
37, Female, Lincoln, NE

64 RX
f/54/115

106 reps at CrossFit Warehouse (best box in the land)

66 rx’d 

New here, but hope to have some fun.

M 48 / 174 cm / 83 kg

61 reps RX

45 reps!

M 53/195/6’
74 as rxd.  

77 reps for me, rxd.

1/2 Rx 1/2 Novice: 70- 20” box step overs 

F/43/145
75 reps RX

M/ 50-54 🎅🏻
Rx’d
73 burpees 

77 rxd

81 RX 

81 RX

Did the beginner option, burpee box step overs-70

100 Rx

73 Rxd 

72reps 50 year old male RX 

Masters 40-44 W
92 reps RX

102 reps rx

M/33/175

RX - 101 reps

32M 6'1" 185lbs 
Down 20lbs in 2 months. 

86 Reps RX

Been watching and implementing advice from Andrew Huberman into my lifestyle and wow I feel amazing. My goal was 100 reps which I fell quite short of. But hopefully next time I'll crush it. 

Before this workout I took 3g beta-alanine, 5g L-arginine with 1g sodium chloride, 200mg magnesium and 600mg potassium. Approx 30m prior. With a half mile run and 5 warmup reps. Resting 2m before starting workout. 

Only been on supplements for last 2 weeks now. Eating 95% clean. With a small bowl ice cream with kids on movie night, 1x/wk

No box at home, performed burpees with an air squat. 76 reps in the kitchen!

86 (20”)

GWU: 2x 1min Slow Bike/30 JJs/:30 Spiderman/5-1 Pike walkout Push-up/20 Mtn Climbers

SPWU: Pract Box Jumps & Burpees
Pract. Burpee Box Jumpovers

Cool Down: Legs& Breathing 

Complete as many reps as possible in 10 minutes of:
Burpee Box Jump Step Overs 16” Box. 
TR: 65

72 Rx

M/55/217
Complete as many reps as possible in 10 minutes of: 42
Burpee box jump-overs
♀ 20-inch box
♂ 24-inch box

Rx
Legs still feeling those thrusters. Jumped up, walked across the box and stepped down.
90 reps

M/30s/227lbs

Rx- 120 reps🤮🤮🤮🤮

87RX

Rx 64

Rx 
70 reps

Rest 2 minutes, then
30 Burpee box step-overs wearing 20# Plate Carrier, untimed (20” box)

Ultimate goal was 100. That was a very lofty goal for me in 10 minutes, so I decided to make up the difference with weighted burpee box step-overs after time expired.

Just keep working, thanks Chris!

71

First day back in over a year, after starting back in ‘94 I think. 126 20” box. 61 yr M,  173 5’8

42 at 10:02, as RX!

Complete as many reps as possible in 10 minutes of:
Burpee box jump-overs

♂ 24-inch box
reps:68

Rx 62

RX 68

42 Rxd

Rx’d - 85 reps

M / 20y / 185lbs / 73”

58reps, rebuilding after knee problems here !

Male, 34, 150#

83reps 24”box

109 RX.

63 reps

Complete as many reps as possible in 10 minutes of:
Burpee box jump-overs
Scaled to:
♀ 11-inch box jumps
burpees without the pushup
6 full rounds!! Super excited about that!
42YOF/205lbs
Did arm workout before this. 

scaled to regular burpee box jumps to a 22" platform

93 reps

Rx’d:  77 reps

Jumps were clear over the box.

M/ 40y/ 172lbs/ 68”

107 Reps

Managed 11 per minute bar the 7th,8th and 9th

Rx 
90 reps 

49 reps (goal was 50 or above at least) 

Scaled to 16" using steppers and don't trust the wobble when I stack higher.

24" Rx, 70 reps

Bench press 5-5-5-5
125-130-130(4)-125#

Today’s workout 
56 rx, jumping up and stepping down
Wish I’d read the notes before the workout. Would have easily seen 60, perhaps 65. Damn. 

61/5’8”/156

M/49/6'2"/185#

Rx'd 
82 reps

Many years ago I dropped into a box in Suwanee, Georgia (No Excuses CF) I think it was. I don't remember the exact workout (it had rows/thrusters/KBS), and it had a fair/large amount of burpees at the end. Why do I tell you this you ask that's what the coach walking around the room kept saying repeatedly...your mind is telling you to stop your body can keep going...all you're doing is getting up off the floor there's no need to stop during burpees ever. It's so true, and I never forgot it! Good luck suspects

M/35/6’2”/210#

117 Rx’D (should have had 120 🤷‍♂️)

90 reps (step overs 24”)

90 reps, RX

Complete as many reps as possible in 10 minutes of:
♀ 20-inch box box step-ups
Post total rounds and reps to comments.
61 reps

Hips felt very fatigued, I had to slow up because I felt like I wouldn’t make the jumps. 

70. 

93 reps, rx

85 reps rx

Day 3 
24 “ - 55 reps 
really grateful to God for strength to do this 
felt very difficult 
glad to have started CrossFit wod

Scaled to
20" burpee step ups/full ext
74
m/53/175

Chris--thanks for your rant, I needed it---I didn't stop---may have been slow:) but didn't stop

Male RX 67 reps

Male, 35, 88kg
Scaling: None

Did yesterday workout first, followed by 5min rest. Then todays workout.
Score: 62 burpee box jump-overs

20 inch box
scored 64
50years

20-inch box
score: 70 rep
45 years

Rxd. 

80.5 reps (couldn’t get the jump in)

kept it to 8 reps / round. 

I gotta say, personally, yeaterdays workout was way more of a grind!

Complete as many reps as possible in 10 minutes of:
Burpee box jump-overs
♂ 24-inch box
75 Rx'd rep

Globo wod: If you don't have a box do burpee bench jump overs.   If space is an issue do burpee box/bench jumps to the requisite height.   If no box or bench is available do burpee broad jumps 30"/36" jump changing direction each burpee.   

Champions Club Scaling Notes

RANT
This looks like a great workout for a few reasons, but the one that comes to mind most is the fact that most of the people who I see posting on here - and most of the CrossFit crowd in general - really have no excuse to stop at any point in time; the movement gives enough rest for both the arms and the legs that unbroken is the goal. Unbroken is also the goal on Karen... and we know how that goes. When a station, round, or entire workout is presented in a way that we know can be unbroken, it really places us between a rock and a hard place: do I actually go unbroken and pay what it costs to get there, or do I rest and admit that I'm being a pansy? I broke up Karen the other day; not because my arms were screaming at me (they were), not because my legs were shaking (they were), not because my lungs were rattling (they still are), but because my brain was more fatigued than all of them. 200 push-ups in Murph? Muscle failure, not will power. Double unders in Annie? Accuracy and Cooordination, not will power. But you can always do one more burpee. You can always do 5 more burpees. And I'd challenge you guys to trick yourselves into thinking it's fastest to 23 reps... then once you get there might as well get to 31... then might as well get to 39... then, fine, I'm already there so why not get to 44... and then whoa I'm already this far into the workout might as well not stop now!

MAIN DECISION
See rant. Basically pace it or trick yourself?

					SHORT		MEDIUM		LONG

LIGHT
								x
MEDIUM

HEAVY

SPEED SCALE
5 rounds of:
2 minutes of burpee box jumps
Rest 4 minutes between rounds

STRENGTH SCALE
AMRAP in 15 minutes of:
5 slow, strict push-ups
5 high box jumps

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
10 push-ups
15 box jumps

GENERAL FEAR LEVEL: 8?