18:58 RX

M/41/5’9”/195#

Beginnner: 8 cal row + 8 burpees

11:48 

M/33/5'7"/216lbs

Intermediate 5Rds (1:30,0:30rest)
10 EchoCals
Burpees (10,10,6,6,6)

Did this one as a conditioning piece after a long slow lift. Tried to program built in rest. EchoBike always blows me up fast, and so do burpees. Finished cals in about :30 and then gave 1:00 for burpees. After 2 rounds I redlined with the rest. Took the 5 round exit. Will have to redo this one as a beginner. Lame fail.

10kcal run instead bike
13:09

As rx’d, 16:57.

This was about as fun as it looks on paper.  Goal today was to balance pushing the pace versus redlining, which I think was successful.  Started pushing a bit harder toward the
end, and did start feeling it.

50m/5'10"/185

Back at it after flu took me out...my engine is gone...Rx 23:47

subbed 100m run for bike

15:14

M/37/6’/178#

12:35 Rx calories/reps on C2 bike. Bike pace around 1,100 cal/hour.

Deo gratias

M/56 rxd 22:39

M/51/195/5’10”

15:48 assault bike. 

16:55
Assault bike

Assaualt bike 
13:28

Rx'd
Time: 19:16
WG Air bike 

18:50

8 rnds 8 cals, 8 burpees
13:00 age 61, 5’8 172

15:10
Rx’d on the echo bike 

95-115-135-155-165

14:27. Decided to do 8/8 in an attempt to stay in the 1:30 per round standard, just about on the nail. At work, used assault bike, fried me…

M/50-54 🎅🏻
Rx’d 14:29

10 rounds
Cycle .3 km
10 burpees
17:46

Make 40
Rx with mods (switched bike for double unders)

16:40

Rx’d
17:37

8 rounds
8cal spin bike - 10 burpees
11:19

last 3 rounds over 01:30

My Training on Saturday, January 13 at noon.
10 Rounds For Time:
10 Row Calories
10 Burpees
I completed the Workout in 25:01 minutes.
https://youtu.be/lxuMM1UGmAs

16:20 Rx.

12:56 Rx
on bike erg 

10 rounds for time:
8 assault bike calories
10 burpees

20:46.76

14:37 rx
Assault Bike
The goal of 90 sec/round kept me from slacking off too much.
M/54/175/5'11" 

15:08
Rx

15’28”
10 round of
10 cal Echo bike
10 burpees

Love this workout. Very short on time and did zero warmup. Jumped right on the bike and went. Can’t wait to try it again when I’m warm. 

13:14 Rx 

Scaled: 8 calories, 8 burpees 
time: 13:06

M 53/195/6’
Subbed 13 cal row for the bike.
17:28.

Never done a crossfit workout before, just finished up with college athletics (2 sports) and need competition in my life.

had to use spin bike but 16:23 was my time for the 10 rounds of 10 cal bike and 10 burpee

Ex 20:35

"Rx"
Unsure of air bike calibration but very sure of the burpee count💦
12:30

M/30s/227lbs

10 rounds for time:
10/wall ball shot 25 lbs.
10 burpees
tiempos de ronda
R1 | 00:51 |  
R2 | 01:25 | +34 s 
R3 | 01:33 | +8 s 
R4 | 01:39 | +6 s 
R5 | 01:48 | +9 s 
R6 | 01:41 | -7 s 
R7 | 01:45 | +4 s 
R8 | 01:49 | +4 s 
R9 | 02:11 | +22 s 
R10 | 02:02 | -9 s 
Ø 01:31 
Tiempo restante: 00:01 = 16:46"

8 rounds 
8 cal Aaault Bike
8 Burpees 
18:16

Rx 15:31 Echo bike after heavy deadlifts

Rx- 11:46

14:47 on bike erg

13:30Rx

Just started crossfit on 231204. First time posting so go easy on me lol

RX:  Time- 26:08:21
36/5'10/223lbs

RX: 12:52 m

14:43 on echo bike.

Really dumb question but what does 10/8 bike calories mean? Is it my choice of 10 or 8 calories or is there some kind of difficulty rating of 10 or 8 and the other is calories? Thanks y’all 

No bike, subbed 10 row cals per round:

14:53

Heavy bag work for cool down.

10 rounds for time:
10 Row Machine calories
10 burpees
Time - 16:09

Wide Grip Strict Pull Ups 5x8-10 (10/10/9/10/8) 
Weighted Dips 5x8 20lbs 

scaled to 10 cal row

13:12

M/40/5'10"/165
Row 10Cal/10Burpees
12:27

Mondays mainsite
RDS
15 HPS
15 pull ups
7 min

Friday mainsite
10 rds
10 Cal Echo bike
10 Burpess
14:50 RX

14:23
Bike 45 seconds @ level 6 / 80 rpm

M 48 / 174 cm / 83 kg

18:09 Min RX

My 11yo son joint me and did 8 Rds of 5 cal row & 5 burpees in 11:29 Min. Very proud dad! 

16:51. 1st round of 10/10 was 1:30, which wouldn't have been sustainable, so subsequent rounds scaled to 8/8. Not feeling my best today. 

Made up Wednesday's deadlifts, then:

10 rounds:
10 calorie row
10 burpees

14:37

Alternating power cleans and shoulder press
5-5-5-5
PC 115(6)-120-120-115(6)#
SP 35-35-35-35# DBs

Today’s workout, 10 rounds of 
10 cal rows
10 burpees 
18:04
Generally 16-17 strokes/10 cals
Worked on not dragging my knees on the floor during the burpees, so as to have a clean push up off the floor. For what it’s worth, feet always shoot back before my hands touch the floor. Multiple molecules of air under my feet in each jump. 

61/5’8”/157

17:27 assault bike RX

Did our Friday Bulletproof workout instead:

Murph
46:58 (Rx except for wearing the 20# plate carrier for only half of the reps)

It has been a hot minute since the last time I did a Murph weighted.  What a difference that extra 20# makes.

15:58 Rx 

13:35 RX

Rx  12:34

*Echo Bike




M/49/6'2"/185#

Rx'd 
16:46...lost the sub 1:30 pace after 5th round...I did this workout a few years ago and knew how bad the suck was. Today had me tasting breakfast again.

14:14

M/35/6'2"/210#

14:53 (Echo bike)

This workout crushed me. Struggled to keep the wattage above 300. Clearly a weakness.

Rx 13:02

prior to wod 15 min. Slips

6 mile jog yesterday might have slowed me a little, but mostly I’m just a pansy… some days 

Beginner option:
8 rounds for time:
8/6 bike calories
8 burpees
15:30

13:13 
Rogue Echo Bike
Men's RX

Rxd (10x10x10) at the Y. No echo, used spin bike. 

12:07

followed Chris S accountability scale and kept rest to under 5seconds between stations otherwise just kept moving. I think doing this on an Echo would have been harder as my arms got a chance to rest while cycling for calories. 

14:15 RX with Assault Bike

13.52 feeling it, 😅

Rx
24:38

14:45 Scaled

10 RFT
9 Cal Row
8 Burpee

16:97 with a rower 

20:58 Rx
Echo Bike

Scaled to
5 rnds
45 sec schwinn air dyne
8 burpees-not quite as strict, or jump as high as James H in the vid, but close enough
9:54
rest 5 min
repeat
9:55
m/53/175

10 rounds for time:
1 Minutes of DU's
10 burpees
Completed in 16 minutes 

m/48 scaled to stay within the 1:30 window. 10 rounds 8 cal - 8 burpees. 13min14sec

14:50 assault bike*

13:45 assault bike burpees

Nice and sweaty! Certainly harder without a group behind me. RX’d F = 13:55 min 

Seems we’ve been doing a lot of burpees lately. 

Champions Club Scaling Notes

RANT
Scaling calories for girls on the bike? Am I reading that right? Also, not sure how calories turn out on the bike (or rower for that matter) so notes may be off.

MAIN DECISION
Pace until the end to ensure a good score or risk going out fast for your best score?

					SHORT		MEDIUM		LONG

LIGHT
						x
MEDIUM

HEAVY

STAMINA SCALE
For time:
100 burpees
100 calories on the bike

NOT JUST THROWAWAY CONDITIONING SCALE
Put a sock or hat between your feet on the burpees, jump high with arms straight and thumbs pointed back, read up on Pose method for a bike

HOLD YOURSELF ACCOUNTABLE SCALE
Anything more than 5 seconds rest at any point (top or bottom of burpee, transition from stations) means your workout is done

NEW TO CROSSFIT SCALE
Maybe split up the burpee into a push-up and box jump if you want to make some progress on different movements. Otherwise as listed should be pretty good.

GENERAL FEAR LEVEL: 8?

Globo wod: most globos have some sort of stationary bike, such as a Schwinn or a spin bike, if they don't have an Assault or echo bike.  Go ahead and use that today if you can.  Subs for bike are 13/10 calories row or 20 jumping squats if equipmentisnt available.  Burpees as rxed.