60yo w m 5’5” 135lbs

For time:
40 ground-to-overheads with the ruck
800 meter ruck
30 ground-to-overheads with the ruck
800 meter ruck
20 ground-to-overheads with the ruck
800 meter ruck
♂ 45 lb

47:06

1:00:13 Rx'd

M/28/180lb/5'8"
CrossFit AFK
Brave Heart CrossFit

38:42 - Rx

Walked ~1.70 mile wearing my 25# baby ruck style on my back
23 weeks preg
44ish minutes 

M/ 94 kg / 31 y

Wód Daniel : 21:47 m

54:06 with a 15KG ruck after doing Fran – it was either that, a 35KG ruck or a 60lbs ruck.

40 ground-to-overheads 44lb

1,600 meter

30 ground-to-overheads 44lb

1,600-meter 

20 ground-to-overheads 44lb

1,600-meter 

32:15

37:38 rx
m/38/5’10”/195

20# med ball for ground to overhead
800m runs on 3 incline treadmill
23:47

M/64/5’8”/170

40-30-20
Ruck Ground to Overhead
Ruck Run 800 m
35 lbs Ruck
32:36

37 / M / 5'9" / 140lbs

~25lb backpack:
GTOH x30
Ruck 800m
GTOH x20
Ruck 800m
GTOH x10
Ruck 800m

33:16

Walked the 800s because my sprained footsies can't really take running even without extra weight.

1:8:04

Rx Distance & Reps (35lbs)
@ Laurentian

M- 53/ 5'7 / 210 
Intermediate athlete
45 lb plate
52# ruck
53:55

Scaled
45# plate for gto
800m ruck w/45#
30-35 min??  watch stopped at 13:07
m/54/175

rx'd
43:34
Put 20,25 dumbbells in the bag and proceed. I should have used a shorter bag strap. The dumbbells hit me in the butt because I was too relaxed. So I couldn't move fast enough.
The G2O was very uncomfortable to hold, but it was doable.

Rx 47:49

38:25 scaled (ran without the ruck, used 2 20lbs DBs for the ground to overhead)

38:54 

40 lb dumbbell in a backpack 
Dumbbell Snatch for the GTOH

M/43/69"/~207
I scaled down some, so I didn't do exactly what you presented. 

For time: Total time 37.17 (400m track)
30 ground-to-overheads with 20lbs DBs and 20lbs vest
1600m run w/ 20lbs vest - 9.40.50

20 ground-to-overheads with 20lbs DBs and 20lbs vest
1600m run w/ 20lbs vest - 9.43.82

10 ground-to-overheads with 20lbs DBs and 20lbs vest
1600m run w/ 20lbs vest - 10.08.1

no ruck available... then:
big 20kg plate for the g2oh
only 5kg vest available for the runs

time: 37:57

did all the workout with the 5kg vest...
first time doing this amount of run with a vest.

Scale
43:16

Rx
72F outside on quite hilly roads
39:03

M/30s/227lbs

son (16)
Held a 35lb DB by the sides for the G2OH and a 20lb vest for the runs
45:00

For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck

Approx 15lb

I think wrist hit the button on my watch. IDK.

Rx 39:39

53:42 RX
This one kicked me in the teeth. Loop I used was just a shade over 1600m long. Didn’t expect the G2OH to feel so awkward. 

36 minutes 
40 lb ruck
1,600m run/10 min bike/100 single unders 

Intermediate:

37:28 (30 lb)

30 ground-to-overheads with the ruck
1,200-meter ruck
23 ground-to-overheads with the ruck
1,200-meter ruck
15 ground-to-overheads with the ruck
1,200-meter ruck

Rx’d:  53:14

Threw a med ball and some weights in a sea-bag for 45 lbs. Not a very balanced load, but a good challenge. Jogged over half of it, but time still seems slow. I probably will jog more of it if and when there is a repeat.

Mod w/ 1 mile run x 3 and 40lb slam GTOH slam ball

37:01

22lbs vest & 45lbs plate for floor-overheads

38:27

On a treadmill
20 Kg DB inside a backpack
41:45

35:12 with 10lbs GoRuck backpack 

No ruck sack 40 lbs vest and 2 30 lb  DB’s for the floor to overheads… 35:45. Exact no. Excessive yes. 

35:00

Unbroken GTO 
Goal of 10 minute miles
45lb Ruck 

M/54 yo/5'9"/151 lbs

As Rx'ed 1:01:20

M-42/178cm/77kg
 Rx version With Kb20kg
53’03’’

39:23
*wore 20lb vest whole time 
*subbed 40lb kettlebell ground to overhead 

20lb ruck
800 meters each round
28:03

M 41 5’9” 240#
Rx’d 46:05

Rxd to 10kg vest 
44 min
rucking was mixed jog and fast walk 
 m/49/77kg

No Ruck available. Subbed,
 For time:
40 Ground to OH 45 lb plate
1600m Run on the Trueform
30 
1600m
20
1600m

35:25
Run splits: 10:20 - 10:15 - 9:51

Both inner quads started cramping up around Run 2 @ 900m. Right inner quad completely failed Run 3 @ 600m… took short recovery breaks and kept stepping. Will i regret it tomorrow? Will I be able to make it up the stairs right now? Tune in next time on 240416

Rx   39:02


*That was a fun workout!!!

41:30
For time:
40 ground-to-overheads with 20kg kettlebell
11 minute ruck - 1.09km
30 ground-to-overheads with 20kg kettlebell
11 minute ruck - 1.11km
20 ground-to-overheads with 20kg kettlebell
11 minute ruck - 1.12km

Ruck on treadmill at 1% incline and 6.2km/h

Friskis Parkmöllan

Beginner with mods- Ground to Overheads x2 20lb dumbbells. Half-mile run in between with no weight.   

28:36 (day 6 of trying crossfit. First time completing all reps unbroken. Pretty stoked)

41:15 rx

38,43 RX 

M/35/6’2”/210#

45:09 Rx’d

38:18
Scaled for home gym  
F/40 

20 lb weighted vest for the ground to overheads 
1 mile treadmill run with vest 

I have a 20lb weighted vest in my home gym equipment, I can’t remember the last time I used it. I had absolutely no idea how this would go, I’ve never done any WOD this. Pleasantly surprised how it went. With the exception of a 30 second walking break in rounds two and three, I was able to maintain a steady run the entire time.

Athlete 1
63” 166lb

Rx’d

Score:
36:39

24:54 
Used #40 vest forgot the 5 (I think it was on purpose)
Took vest off during lifts, Used 45 plate for lifts 

Stupidly (says wife) I’m still sick, but it felt good to sweat and cough up a lot of phlegm 

Beginner option:
30- lbs 26:34

Rx adjacent-no ruck gear; used 30# slam ball. GTOH unbroken & then awkward "runs" alternating shoulders & under one arm & trying not to barrel into morning strollers at the park...
32:31

F:57-59

Wasted way too much time trying to figure out how/where to do this without a Ruck. Ended up at the Y and did the following:

same rep scheme
30lb slam ball G2O
1 mile treadmill runs (no weight)

30:10

tried carrying the ball but felt like it was a hazard, so dropped it and went for fast runs instead. Not the exact workout or even close but got one hell of a good dose. 

28:09
RX rep scheme, don't have ruck so wore 20# vest throughout. 45# bumper plate GTOH's, unbroken.

Rx'ish
Loaded my plate carrier to 40# and used a 45# sandbag for GTOH, but wore the plate carrier throughout.
41:15

What a slog. Those runs were more of a jog with a soft 'j'. Couldn't easily add 5# to my PC and doing GTOH with it would have been too unwieldy, so figured keeping my PC on while doing the GTOH with the sandbag would make up for the small reduction in weight during the runs.

40:33 RX

Rx - 47:13

Did this with an old pair of Lowa Force Tibet GTX boots.... can't say my body performed as well as the boots.

m/39/241

37 yo male 235 lbs

13:58
13:50
12:09

Scaled 
G2oh: 25 lbs plate + 22 lbs vest
Mille run : 22 lbs vest

Time Mille run: 10:32 prom

13:02, 12:50, 12:08

Total time:38:13

54:48 Rx I didn’t have a Ruck sack so I loaded my weight vest to 45 pounds 

Scaled and adapted. 
Beginner 21:07
800m rows instead of ruck.
9kg kettle bell alternate clean and press instead of ground to overheads with ruck. 

M/50-54 👨🏻‍🦳
Rx'd (sub: 20 kg iron plate on G2OH; 10 kg vest +10 kg challenge bag on a mile run)
TT-> 44:06 (14:20 + 14:49 + 14:57)
It was tough... 

31:05
For time:
40 ground-to-overheads with the ruck
800-meter ruck
30 ground-to-overheads with the ruck
800-meter ruck
20 ground-to-overheads with the ruck
800-meter ruck
♀ 30 lb
♂ 45 lb

Begginer
21 mins

Champions Club Scaling Notes

RANT
My first time coaching was at Rip Hamilton's basketball camp in 2006 as a high school sophomore, and from there I coached middle school track in my later high school years, then high school track and football while I was playing basketball in college. In 2010 the Champions Club started and that was my first time coaching CrossFit. Since then God has continued to bless me with opportunities to put in nearly as many coaching hours outside of my CrossFit gym as inside; helping at gym classes, two different track programs, two different high school basketball programs, and the AAU basketball organization I'm still with. But the Champions Club is my baby, so every time I coach outside the gym I look at it through a Champions Club lens. And it is with this experience I am continuing to bang the table about the concept of getting better at CrossFit vs. getting fitter in general, and being able to spot the difference. I believe in technical terms these are referred to as 3rd phase vs. 2nd phase adaptations. I use the sports environments I'm around as a gauge to determine a workout's efficacy and efficiency; when I get to stand on a Michigan football sideline and watch a practice, I'm asking myself would I be able to justify 21-15-9 reps of cleans and ring dips to those dudes: that answer is yes! In the same vein, would I be able to justify burpees and handstand walks? Hmmm... sorta. Definitely handstands and definitely burpees as stand-alone things, but together as part of conditioning? Might need some simplifying to 400m sprints and handstand practice, or burpee races and wall-facing handstand holding contests. They aren't so experienced in CrossFit that everything is an option for them exactly as listed. What about when I'm asked to come up with a workout on the spot during a 50-person high school weight training class? What about when I'm asked to come up with a workout on the spot in a 20-person elementary gym class? What would go through your mind when you see an All-American basketball player not be able to do a good push-up minutes before throwing down a monster dunk in traffic while getting fouled from every direction? How would you make him care about developing upper-body strength? What if I wanted to give today's workout to our national-level marathon runner? Would he need something completely different? CrossFit for marathoners? Anyone remember CrossFit Football? As you look at workouts that come up, as yourself if you could convince your dad to do it. Ask yourself if you could run your daughter's volleyball team through it. If you can, chances are that workout is designed to improve the 10 General Skills, and if you can't chances are that workout is designed to prepare you for a CrossFit competition.

But here's the thing I believe is being overlooked: you can go for decades focusing on the 2nd phase adaptations and still find huge chinks in the armor. You don't need odd movements, you don't need rep schemes that you have to look back at the whiteboard for reference, you don't need a buy in and cash out. Can you get your Tabata squats score from a 23 to a 24? Do you have 50 dips in a row? What's your CrossFit Total? How close are you to that 3-minute L-sit the gymnasts use as their standard? Can you get your 400m under 53 seconds? Can you touch the rim?

I'm almost 19 years into doing CrossFit myself and 14 years into coaching CrossFit; no doubt from 2012-2018 I was all about doing whatever was listed as rx'd because I felt they knew better than me, but over my time I've rarely regretted scaling for simplicity, whether for myself or for the group. There is such a potent dose available from the fundamental movements done in simple 21-15-9/AMRAP/3-5 round/max effort rep schemes that I think there needs to be a very very good reason (maybe play or preparation) to deviate.

SCALING QUESTIONS
How good does your (or your athletes') clean form have to be to give you the green light to use a sandbag instead of a bar?
How good is your (or your athletes') mile run time to give you the green light to do a weighted walk instead?
Would getting better at running and clean and jerks have more of a real-world application that getting better at weighted walks/runs and sandbag lifts?

NEW TO CROSSFIT SCALE
Run and cleans. Pick your specifics and go for about 20 minutes

Globo wod: If a ruck or similar backpack isn't available sub vested runs 14/20lb vest if available or carry a 20/14lb medicine ball or other object. If that's not available do unweighted runs on a conventional treadmill using a high incline. Subs for ruck ground to overhead are sandbag or slamball ground to overheads with similar weight, or dumbbell ground to overheads 20/35lb dumbbells.