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

8:45 - Rx (Spicy, tripped 6 away from doing the 120 unbroken. Cleans were good until exactly at rep 22 of the 30s. Used heavy rope.)

11:05 using a 14lb ball. Probably should have just went rx’d.

15:09

M/38/6’/172#

11:12 Rx

Deo gratias

5 rounds for time
10 deadlift, 225
20 front squats, 45-lb empty bar
30 jumping jacks
— 13:55

14:15
Rx

10:30
Intermediate
20#
M/55/172/5’9

Men 43
9' rx

Rx 

18:19

Rx   8:45


*With the 4:30pm Class!

8:50 Rx

M/34/6'3"/200lb
Rx: 9:28

15:45 Rx

43/m/164

Rx rep scheme with 14# med ball and singles
10:06

Did a mix of things 20lb Med ball for 30-20-10-5 and singles for 120-90-60-30. Time was 5:56

Completed 6/22 in the home gym. No med ball, used 25lb plate. Rxd otherwise. 

16:00

couldnt catch my breath!

53/205/6’
11:15.

Intermediate w/18 lb medicine ball
12:24

RX' ➡️ 9,05 

Scaled 
40-30-20-10
Medicine-ball cleans
120-90-60-30
Singles 
medicine ball 20lbs 
12:42

Scaled 10:54
30-20-10-10 #20 med ball
60-50-40-30 double unders 

11:53 RX

M37
5’11” 190

Rx’d: 11:01

16:23 Rx

Did this on 240622, results there. Intermediate reps but with Rx weight.

13:45

changed the MBC for 95lbs push jerks because I did the same volume of MBC yesterday 

9:26

Rx’d
10:24

Did this one at home, modified the RX with 15# Fitfighter hose
16:10 

In Rx time un just 13 minutes whit 28 seconds 

43yo/F

Beginner with 10lbs weight

12 min flat

4.6 mile walk for warm up

RX with 16# medball 15:04

Beginner: 7:55. 1k run 5:05

M-48/95kg
16:47 rx

10:08 Rx

*struggled on the DU’s first 2 sets..just kept getting tripped up think I was rushing it*

Rx w/ buy-in and buy-out of 5 bar MUs
13:03
6-1/195#/33

12:20 RX
Calfs were tired from strength training. 
Fun one 

25 lbs medicine ball, as written otherwise
7:14

First time ever doing this. And on my own so I hope I’m doing it right. 
30-20-10-5 with single unders 
Beginner 13:34

Rx: 9:49, only the 30 dubs were unbroken, all other dubs I tripped up. Cleans just 1 rep at a time 

40-30 WB Cleans
120-90 Double Unders
16:11

Intermediate option:
For time:
40-30-20-10
Medicine-ball cleans
Double-unders

6kg medicine-ball

10:43

40-30-20-10
240-180-90-60

med ball clean 20 pound 
single under

10:40

M-43/178/77kg
Rx time 14’22’’

10:47 rx

11:05

40-30-20-10
medicine ball cleans (10 lb)

80-60-40-20
single unders

Probably could have done more reps of the single unders, but I haven’t even touched a jump rope in several years (and I had 2 babies in 2 years, so…)
Still a great workout that kept my heart rate up.

Time: 7:52

*singles

Rx, but substitute D/U for S/U bc for some reason I can’t seem to get DU lol. 
120-90-60-30 SU
40-30-20-10 MB cleans @ 15lbs
12:45.

Intermediate; 20# ball

19:23

Intermediate scale - dumbbell cleans

21:40

M- 53/ 5'7 / 220
Intermediate scale - I only have a 20# med ball at home but 40-30-20-10 for both movements 
8:24

Scaled to su
15:59
m/54/175
Trying to get back to jumping rope w/no calf issues so I took these slow w/breaks

For time: 4:39
30-20-10-5
Medicine-ball cleans
30-20-10-5
Single-unders
20 lb

20 lb clean ball
30-20-10-5
Single under
30-20-10-5

05:15
M-164cm-64kg

12:34  16lb Med ball.  DUs

37F/5’4 

13:12
Rx: medicine ball
Singles- 240, 180, 120, 60. 

Rx rep scheme 
20# MBC
Single unders
10:56

14# intermediate scale?

61/5’8”/153

intermediate
7’29”

Intermediate+:
40-30-20-10 med balls @ 20# 
60-45-30-15 doubleunders
14:55

Rx- every med ball clean in singles.

9:24

M/49/6'2"/185#

Rx'd 
11:34
***MBC's another of my favorite exercises I do them often as a 1:00 sprint finisher

Did our Friday Bulletproof workout instead:

14 min AMRAP
10 KB Swings (32kg, Russian)
12 WB Side Toss (14#)
10 Box Step-ups (24”)
7 Hand Release Push-up
200m run
6rds + 10

3 min rest

8 Rounds For Time (14 min cap)
6 Burpees
8 Broad Jumps
6 Pull-ups
16 Walking Lunge Steps
13:57

Yup, crushed.  Tore the palm of my right hand over the last couple of days digging post holes and mixing concrete by hand, which made today even more spicy.  We'll see what tomorrow brings but I plan to do a mash-up of Strict Lynne (240619) and 240621 tomorrow.  I can do those in my garage - I'm tired of direct sunlight for the moment.

Bistoni Marie -alice
13:58

15:14 rx

Beginner option 8:22

12:13
Clean jerks 
Singles

40-30-20-10 med ball cleans- 20lb ball
Single Unders: 240-180-120-60

13:23
F:55-59

14:46 
Medballs are Rx
2*x for amount of SU (240/180/120/60)

Modified with singles

14:00 ish (finished up and timer paused somewhere in the middle 🤦🏼‍♂️)

15:32.42

11:15
40-30-20-10
80-60-40-20 dubs, scaled reps

Rx 17:42

13:10 RX

Single unders
14:20

11:47

Sub double unders for 100m Farmers Walks with 24k kettles 

12.02

Intermediate 

T: 13:05

Intermediate - 8kg medicine ball 7:38. 

should have gone for rx but first set of DUs was so poor! 

M/50-54 👨🏻‍🦳
Modified intermediate 
(2SU+1DU) * 15 reps 
TT->12:23

Rx: 11:42

Globo wod:  For medicine ball cleans look around your globo.   There should be some sort of medicine ball or slamball to use of appropriate weight or close to it. A lot of times it is in the stretching, functional fitness or ab area.  If a lower weight than Rxed ball is available use it and increase reps.  Finally if that's not available the dumbbell sub are squat cleans with 10/15lb dumbbells.   If you don't have a jump rope sub lateral jumps over a dumbbell or tuck jumps.

Medball clean : https://m.youtube.com/watch?v=KVGhkHSrDJo&pp=ygUNTWVkYmFsbCBjbGVhbg%3D%3D