3 rounds for time:
Everything as rx

Time: 29:32

Compare to 230709
Intermediate option:
8kg at 9 ft
Time: 40:35

M/33/5'7"/217lbs

Intermediate - StaminaScale (37:45)
4Rds ~ (24;00)
BoxStepUps 24in 30 (10,10,10)
DBThrusters 20lbs 30 (10,10,10)

0.5Miles (5;00)
Rest (2:00)
0.5Miles (5:00)

This one was a long time domain that I haven't hit in a while. BoxStepUps were smooth and consistent. Thruster were tough with the press out. Left shoulder was dead. Thrusters were way harder than imbalances of wall balls previous.  Couldn't catch my breath on the run. Legs weren't too heavy but arms were pumped. Had to rest halfway through to try and catch breathe. Didn't catch it on restart. I remember this one as tough last time and today was no different.

M/ 94 kg / 31y
RX: 19:47 m

60 yo w m 5’5” 138lbs
Kelly

4 rounds for time of:
Aerdyne .59 miles (abt 1:30)
30 Box Step Ups - 20-inch box
30 Air Squats (Below Parallel)
 17:59

M/38/6’/172#

28:45 Rx
(All box jumps with step-downs. PR is 27:02 from July of ‘19.)

Deo gratias

28:50rx
m/38/5’10”/195

26:48 - scaled to 3 rds. of 30cals on the bike, 30 step-ups (jumps hurt the left meniscus) to 20" box and 30 WB w/ 20# ball.
M/57/5'8"/206.2/29.4%

Rx 37:10

Intermediate
jump to a bench
sub thrusters 8kg

25:36

24:08
rx (10kg ball treadmill @15kmh ave.)

My Training on Monday, April 1 in the afternoon.
3 rounds for time of:
Run 400 meters = 2:30 minutes
30 Box Jumps 24 inches
30 Wall Ball Shots 11 lb 8.3 ft
I completed the WOD in 24:36 minutes.
https://youtu.be/89glUCn720Y

M 53/195/6’
Scaled wall balls and box jumps to 20 each.
26:48.

M/34/6'3"/195 lbs
Rx (run on treadmill): 25:46

4 rounds
28:20

37min 29sec (scaled)
(500mt Rowing & 9feet Height with 20lbs WB)

M/50-54 👨🏻‍🦳
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
6:04; 6:53; 7:22; 6:41; 6:40
TT->33:40 (230709->37:57)

M 41 
Rx 42:36

Beginner: 18:55 w/ 24” step up/down. 1k run 5:13.  Where is Kelly Moore these days?

m/67/5’10”/177

Rx
23:37
step down on all box jump 

23:24

Was happy with taking 3 minutes off my previous time. 

4 rounds for time of:
Run 400 meters
30 box jumps, 20-inch box
30 wall-ball shots, 14lb lb ball

26:46

Notes:
400m on treadmill
Step down on all box jumps
Lost ~30s every round going back and forth to treadmill on opposite end of house 

29:40 (scaled)
5 RFT
400n Run
30 Box Step- Ups (24”)
30 WB (20#)

M 50yo/180cm/76kg

4 rounds for time of:
Run 400 meters
30 box jumps, 20-inch box
30 wall-ball shots, 20-lb ball

32:30

32 minutes
3.5 rounds of

30cal assault bike
30 20" box jumps
30 wall ball shots (30lb squash ball)

38:19 - RX'd

18:30
beginner scaling 

26:20
4 rds
1k assault bike 
30 jumps @ 24
30 wb with 14 lb/10ft

Scaled beginner
3 Rounds
400m run
30 Box Jumps
10 Surf Board Pop Ups🏄

26:19

Women’s Rx
Grace 3:34
4:30 rest, then
Isabel 3:04

4 min rest, then
2 rds of Rx Kelly
12:30 (somewhere around there anyway)

Can’t recall the last full Kelly I did but I got most of that running and WBS in yesterday at Bulletproof, so I decided to only add a couple of rounds after Grace and Isabel.

240330 Almost Rx (let my wife have the treadmill so I did a 650m row, jumps as is, wall balls 20lb @ 9' ceiling) - 28:02

230707 Almost Rx (Run on treadmill @1%, jumps as is, wall balls 20lb @ 9' ceiling) - 29:07

M/30s/228lbs

Wife
I tried to give her a plused up version of beginner but it was a bit too much 😅
2 rounds of 400m run @1%, 20x20" box step ups & 30xmedball squats @10lbs - ~26:00

26:20 RX + 16lb medball 

Scaled RX 3 rounds 
400m run
30x20in box
30x20lbs wall ball 9ft

27:55

As written… 23:26 😮‍💨🫡🫡

On a treadmill
Bench jumps
Thrusters@20 lbs DBs


Started too hot
28:20

Male 50 RX 36:40

31:55, as Rx’d. 

39:25 Rx

400m on echo bike
20 inch box
26:19

Newer member to CrossFit!

Scaled female beginner
3 rounds 28:45 
400 meter run on treadmill with 3% incline
30 box step ups 16”
30 squats with 10 lb weight

That was hard!

22:40, WB to 8 feet. PR. Focused on not resetting feet during box jumps.

4:13/4:22/4:25/4:42/4:58

Compare: 25:12, 25:03, 26:36

M-42/178cm/76kg
Rx (ball 11kg😅) 39’08’’

Athlete 1
63” 170lb

Scaled

Kelly
5 rds for time:
400m Run
30 Box Jump @24”
30 Wall Ball Shots @ 15lb KB

Score:
27:10

Rx’d:  29:25 (PR)

220920: 30:30

211001: 32:19

190722: 37:04

M- 53/ 5'7 / 210 
Intermediate athlete 
Scaled- 400 meters on treadmill 7% incl.
started w/. 24" box, my shin lost a fight with the box during round two, after some triage I continued with 20" 
no high wall so I did 30- medball cleans 20# ball and 30 seated shots for each round.
rnd.1-11:33
rnd.2-15:18
rnd.3-12:19
rnd.4-11:23
total-50:33

Beginner option: 20:23

600m runs, 20in box (all I have)
 otherwise, Rxd 
28:54
m/42/190

5 rounds for time
15 cal row
30 24” box jumps
30 20# wall ball shots to 8.5’ target with smash ball

27:59

m/42/170 lbs

First, a 4 mile easy trail run, because I committed before I saw Kelly waiting...then:

5 rounds:
500m row
30 box step ups to 20# box
30 wall ball shots 9 ft.-20# ball
26:38

F:57-59

I don’t own a wall ball and it’s raining 
so I did 
400m row 
30 box jumps 
30 alt db snatch #35
5 rounds
time was 28:21 

M/49/6'2"/185#

Rx'd 
29:45
*cost me some time going from BJ's in garage to tree line in back yard for 10' tree balls. Next time start runs with box set up near tree line and adjust my run distance accordingly. Newho a very good dose 

30:02 Rx - with 25# WB

M/42/215

Subbed 2x 15lb dumbbell thrusters for wall-balls; rest Rx
31:37
Finished BJs at exactly the 30:00 mark.

23:59 

Scaled for home gym equipment 

400 m run on treadmill with 3% incline for last round 
Don’t have a 20’ box, used 12’ step 
Only have a 10 lb ball 

Time to shop! 😆

Rx 28:5999

29:15 9’ ceiling 

220920 30:06 

211001 37:43

That was mostly unpleasant! I think this time I warmes up too much. 

Rx - 27:40 - Run on AAR

29:31 - 20# ball

8:50– 400bike, 20 box step ups(20”), 20 db thrusters (20lb-DB)

36:18 

34:05 rx (in the middle of the second round, I started breathing very heavily and wondered when I could catch my breath... which in the end took until the wod was over xD, such a great workout!) 

3轮 18：36：24