Rx’d, actually ran outside for once (hills galore)
wasn’t sure about the lunges, but I carried one 53# kb goblet style. 

20:40

M- 52 / 5'7 / 210 
Intermediate but 45# kb, it was that or 30#.
23:50...legs are dead

19:10 Rx

28:41
800-meter run
60 kettlebell swings, 35#
400-meter run
60 dumbbell walking lunges, 35s
800-meter run

22:20
Rx except for 30# KBS and lunges with 12# vest and 10# dumbbells.

For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♂ 53 lb
completed in 18 minutes 30 second

28 YOM/ 79.31 kg/ 162.56 cm
Afternoon lift
10 rounds
10 cal stairstepper
10 burpees
W/ 9.09 kg wt vest
16:54

Evening lift
800m run
60 KB swing 22.7 kg 50lbs
400 m run
60 KB walking lunge 11.36 kg 25 lbs
800 m run
29:45

Done earlier today utilizing some outdoor runs at the home gym. Rxd. Opted for single KB overhead lunges. 10 lunges. Stop. Change arm. 10 lunges. American swings, 45-15. 

16:33. 

pretty much all of it was tough in this weather. Legs feel cooked now, hoping for some strict presses tomorrow!

thanks for the help on the lunge question Jonathan and Lincoln!

16:00

Rx’d
20:59

Did Running kb workout today. 

Rx- 13:36

Intermediate 
Time 22:30:10
40lbs kettlebell swings 
25lbs grip plate lunges

M/36/5'10/ 221lbs

18:08 25lb

Intermediate option:
For time:
800-meter run
60 kettlebell swings- 26 lb 
400-meter run
60 kettlebell walking lunges- 2x 26lb 
800-meter run

21:01.82

Beginner -12kg DB, lunges with DB over head
09:18

15:42

subbed rowing (same distance) 
35# KB

thanks for the workout Spencer and Pablo! 
🤜🤛🤘

Male 40
Rx
21:05

Time: 23.49
It was too cold to run outside and I only had access to a 25 lb kettlebell, so I had to scale the workout a bit. 
My modifications:
48 assault bike calories
60 KB swings (25 lb)
24 assault bike calories
60 KB alternating lunges (25 lb)
48 assault bike calories

Subbed/scaled to
1000m row
60 American kb swings, 44#
500m row
60 walking lunges, 44# kb
500m row
19:05
Completely out of gas in that last row. 

61/5’8”/157

22:20 Rx.

scaled to (1) 55lb dumbbell for swings and walking lunges

13:42

W40-44
scaled due to weather conditions and more reps
48 cal bike
80 ktb swings at 35lbs
80 overhead kettlebell at 35lb
48 cal bike
Time: 22:48

17:50 Rx

Rx’d:  15:47

M/40y/68”/170lbs

800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

35lb
19:05! Come one!

Scaled to
800m row
60 Am kbs @ 35#
400m row
60 rev lunges w/35# kb on shoulder 
800m row
18:23
m/53/175

Go Lions!!

tiempos de ronda
R1 | 04:27 |  
R2 | 03:04 | -83 s 
R3 | 02:35 | -29 s 
R4 | 04:24 | +109 s 
R5 | 04:25 | +1 s 
Ø 03:47 
Tiempo restante: 00:01 = 18:56
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

45 lbs

tiempos de ronda
R1 | 04:27 |  
R2 | 03:04 | -83 s 
R3 | 02:35 | -29 s 
R4 | 04:24 | +109 s 
R5 | 04:25 | +1 s 
Ø 03:47 
Tiempo restante: 00:01 = 18:56
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

45 lbs

800-meter run
60 kettlebell swings 1 kb @ 35lbs
400-meter run
60 kettlebell walking lunges 2 kb’s @ 35lbs
800-meter run

M 270# 6’9’ 20:22

M/35/6’2”/210#

15:28 (Air runner) Ouch!
unbroken swings
unbroken lunges

44yom RX 23:27

15:42 Intermediate *only 1 KB for Lunges*


GWU: Full Body Rot
2x :30 Banded Lat/10 Good Mornings/50’ Sampson Stretch/Shuttle Run

SPWU: Run WU 
KBS ^ Wod Weight 
KB Walking Lunge WU

Cool Down: Pigeon/Spiderman/Shoulders

24:58
800-meter run
60 kettlebell swings- 35lb
400-meter run
60 kettlebell walking lunges -15 lb db
800-meter run

23’58”
1000m rower
60 KB swings 15lbs
500m rower
60 DB walking lunges 10lbs
1000m rower

800 m run
60 kettlebell swings
400 m run
60 Walking lunges with kettlebells
400 m run
60 kettlebell swings
400 m run
60 walking lunges with kettlebells
800 m run
RX 17:42

Beginner option:
For time: 16:18

18:50 with 30# kb and treadmill. My main objective was to see how my hip would fare and it did well enough.

What is the standard for kb lunges? Two bells at your side, two in a front rack, one positioned how?

22’47” 
no Run but  Echo bike as follow
60 cal
30 cal
60 cal
kb equal to 24 kg

Intermediate with a 35# DB (heaviest I got at home and no KBs) - American swings
15:38

Legs might be a little Jell-O at the beginning of the second 800m...ha, ha, that was an understatement.  Wasn't sure how this was going to turn out due to how rough my legs were already feeling from that Murph yesterday.  Thought about Chris S's rant and strived to just keep moving.

For time:
scaled
800-meter run
60 kettlebell swings
400-meter run
60 walking lunges
800-meter run
♂ 53 lb
17:46

22:23

Rx 16:50

M/49/6'2"/185#

Scaled to 44# KB the rest as rx'd... with American KB swings
16:56

Altered this WOD:

For time:
800-meter run
60 kettlebell swings (45lbs)
400-meter run
60 kettlebell snatches (30/ per arm)
800-meter run

Time: 26:05 on treadmill (it’s cold outside 🥶)

m/48 intermediate 14:58

Rx
Running in at treadmill @1% and with 52.5lbs of plates strapped together for the KB. Morning WOD handicap 🥱

17:40

Needed to modify just back in a while- 
and had to keep form in check for lower back
800 row
60 KB swings to eye level - 30/30 
400 row
60 lunges- 15lb 10/10/10/10/10/10
800 row

M 48 / 174 cm / 83 kg

Needed to modify to:

800m Echo Bike
60 KBS @ 20 kg
400 m Echo Bike
60 KB lunges @ 20 kg
800 m Echo Bike

09:41 Min

Weather here in Northern Germany is not motivating to run outside...

Used 16Kg KB

14.46

17:39. Swings with a 35# dumbbell. Lunges with 2 25# dumbbells held at shoulders. 

60 kettlebell walking lunges - 2 kettlebells on shoulders?

Champions Club Scaling Notes

RANT
I have a view that there are exercises that someone needs to always have the capacity to do unbroken in any CrossFit workout. The first three are running, burpees and squats: there is no workout I've seen come up that I would expect the fittest people to have to stop running or break up air squats or burpees. The second two are wallballs and kettlebell swings. These are a little harder because they involve weight, but since the prime mover is the hips, one more rep can always be completed, no matter how many have already been done. Now, once you have that level of fitness it might be a good idea to break up the reps if you're strategizing for your best score, but the capacity has to be there. So when you look at today's workout, be honest with yourself on whether you are breaking up the kettlebell swings because you "have to" or because you want a temporary relief from the discomfort high rep kb swings bring.

MAIN DECISION
Go for best overall time or emphasize a certain portion of it? In other words, game or practice?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

SPEED SCALE
Do each individual station for time, rest as needed between

STAMINA SCALE
Mush everything together into one round

NEW TO CROSSFIT SCALE
High rep kb swings can be rough on new people - thinking of Rhabdo specifically. But might not be anything wrong with doing the same amount of reps, just broken up way more. Try 10 rounds of 200m run and 12 kb swings at a light weight

GENERAL FEAR LEVEL: 8?