CFWUx2
10 15 15 15 7
10 12 12 14 7
10 15 14 14 8

1-90 
2-90 
3-91 
 
wall ball 20lb 
deadlift 115lb

285 - 14, 20, 20, 25, 16 each round @9kg/35kg. Still carrying a back injury so wall balls were mini versions at 8'.
Prev. 216 @50kg

236 reps
Rx’d 

207

218

29/39/53/60/37

M/60/6’2”/230

271 rx

302rx

102/100/100

At RX’d: 160 (80-78-82)

40 / 6’0 / 205

105-110-111 = 326

M/34/5'10"/190

Rx'd 312 reps

292 rx (108-97-87)

180910 - 277 rx (101-94-82)

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♂‚ 20-lb. ball, 115-lb. deadlifts and cleans

18/18/16/13/16 = 81
13/15/15/16/11 = 70
14/10/16/13/11 = 64
215 TTL Rx

안양공식인증지부 크로스핏힘
273 reps 
1R 19-25-26-22-15=107
2R 15-16-21-17-12=81
3R 17-17-17-20-14=85
강경택 45세/180cm/95kg/CFHIM

Rx, except 15# ball for sit-ups.  I only have one 20, and the wall-ball wall is 30 yards from my garage box.
R1:  20-23-22-20-12= 97 reps
R2:  20-20-24-20-12= 96 reps
R3:  20-15-22-19-12= 88 reps
281 total

180901:  260 reps

238 reps Rx

Ooh, ugly one this!
RX'd it, but the HPCs killed me, lots of work to do there!
I programmed Bar-Facing Burpees as normal ones are a little more random regarding jump height.
Target for next time is obviously over 200 reps.

BFB - 11,12,12
DL - 18,18,18
WB - 12,10,10
MS - 19,18,18
HPC - 6,6,6
Total - 194

58 / 170

as rx'd

238 (rounds of 90-73-75)

Rx’d
103+93+87= 283 reps 

Rx’d - 303 reps

I love that CrossFit is helping to bring physical activity back to schools and children. Well done!

235 Rx

R1: 15-20-15-17-9 (76)
R2: 15-20-17-20-7 (79)
R3: 15-20-17-20-8 (80)

Subbed 10kg dumbell thrusters instead of wall-balls, 10kg dumbell sit-ups. Otherwise RX.
My timer apo had some problems, so I had to stop several times.
255 reps.
M 43/1.78m/75kg

84-93-93

M/41/6’3”/215
90-95-100=285

209 Rx 

Rx'd
Rd 1: 91
Rd 2: 102
Rd 3: 110
Total: 303 👍

Round 1 16 18 20 16 15
Round 2  15 15 18 15 13
Round 3  14 15 16 13 12
231 total. After starting, realized I used 95 for BB

3rds: 327 

1 min Burpees
1 min Medball Thruster 20lbs(low     ceiling)
1 min DL 75lbs
1 min Medball Sit-ups 20lbs
1 min HPCL 75lbs

161 Rx
53-49-59 

261, 89-81-91

325 reps, 95# bar, 10# ball (all that was available)
16/30/25/25/15 - 111
16/28/20/25/15 - 104
17/28/25/25/15 - 110

74-72-62=208  
(Box DL)

303 scaled med bal situps @10#
Last round was painful !! Always pay the man.

scaled wb to 9' 
else as rx
77/66/69
212 total reps
18 better than compare to
which was
66/61/67
m/49/175

244 (86-86-72) with 10 lb med ball. Fun! 

Scaled
- 95# D/L & Hang Clean
- 20# Wall Ball
- 10# Med-ball Situps

Round 1: 92
Round 2: 91
Round 3: 80
Total: 263
Look forward to doing this again, with better Round 3 finish. 

207
12lb WB
8lb sit up 
60lb DL/pwr clean

225

262 RX 
Burpees 20-20-20
Wall Balls 15-17-15
DL 17-19-17
Med. Ball SU 20-22-23
HPC 11-12-14

I spend so much of my time cautioning kids and families about the negative of drugs, JUULing, excess screen time on the growing brain. It’s nice to focus on positive influences. It does not surprise me that HIIT improves cognitive function for kids. 

This data is helpful in salvaging physical activity in schools. It maybe hard to program 60 minutes of the old school gym class. But a 10 minute HIIT, in the classroom, can benefit the short term and long term physical and cognitive growth of kids. And at home, a HIIT workout after school can help with homework. 

Now let’s apply this information to the mess. We have an epidemic of ADHD and medications. Ritalin, Focalin, Concerta, Adderall, Vyvanse. Do all these kids really need these meds? What would happen if every kid who was out of focus, not performing to their academic potential, forgetting their homework at home...was taken off sugar, did a HIIT workout program, and had limits on their screen time? I’m not saying that every single child is on meds inappropriately, but I know that there are a strong number of kids that will avoid meds or come off meds with a lifestyle program focused on HIITs and sugar restriction. 

230 but didn’t get last HPC

165 

270 scaled to 95 lb barbell

14# wall ball
75# deadlift and HPC
Burpees 20/20/12
Wall ball 20/20/20
Deadlift 30/25/20
MB sit-ups (10#) 25/20/20
HPC 20/20/23
315 reps

Did a total of 245 reps, RX
15 minutes of practice before:
-wallballs
-deadlift
-hang power clean 

264
115lb/20lb
42-62-60-70-30

Total Reps 389  
Rx Barbell (75#), but only have a 10# ball

Rd 1: 20/40/27/30/17=134
Rd 2: 18/35/28/31/16=128
Rd 3: 18/35/27/32/15=127

(Pretty Sore from the deadlifts & HSPU workout )

312 rx

ever had drool and snot coming out of your nose and mouth while you workout? if your answer is no my friend, then this workout is for you 😂😭

Burpees: 13,10,10
Thrusters @ 40: 17,14,15
DL@75: 23,20,22
Incline sit up: 27,29,29
Hang power clean@75: 10,8,10
Total: 257

330

279 total with a 103lbs barbell

As rx’d
219

Burp 13 11 13
Ball 15 19 22
Dead 15 24 27 ...95lbs
Set 22 22 22
Hang 8 10 13 ...95lbs

256

Rx’ed
69-85-68-57-42
=321

set up same as last year: barbell @ 75lbs & dumbbells @ 18lbs

burpees / 2-db thrusters / deadlifts / 1-db weighted sit-ups / hang power cleans

TODAY: 103 + 103 + 92 = 298
180901: 90 + 95 + 80 = 265

Improved: +13 +8 +12 = +33 = +12.5%
I'll take that! Lesson: should have gone heavier.

301 RX

280 reps Rx
R1=20/15/30/20/10
R2=20/15/30/20/10
R3=20/10/30/20/10
17 min incl rest 1 min between R1, R2 and R3

258 Rx (-3 from last time)

22-19-22-20-12 (95)
21-15-18-19-12 (85)
18-12-18-18-12 (78)

Rx
1: 11-17-14-14-10
2: 12-18-13-16-9
3: 11-17-13-16-9
200 reps

rx 
1st 65
2nd 66
3rd 61
total 192

301 rx’d 

309 reps. #firebreathing

General warm-ups                                     AS FAST AS POSSIBLE                                                    100 wall walk                                                    100 Burpees                                                   100 leg swing                                                        100 v-ups                                                Time workout 

Warm-up for 190831:
GENERAL WARM-UP

1 round of:
200-m jog
15 air squats
10 lateral lunges
20 PVC pass-throughs
15 Abmat sit-ups
10 burpees

SPECIFIC WARM-UP

Deadlift & Hang power clean
Perform 5 reps of each step with an empty barbell:
- Deadlift with pause above the knee on the way up and on the way down
- Deadlift (without a pause)
- Dip, drive, shrug
- Hang muscle clean
- Hang power clean

Build up
Complete 3 sets of deadlifts + 3 hang power cleans, increasing in load each set.
*Perform 10 reps of wall-ball shots and 10 med-ball sit-ups after each set.

Check @dotcomscaled for the best scaling options in the biz!

Champions Club Scaling Notes

RANT: 
When you look at Fight Gone Bad the only thing you see that muscle fatigue will cause you to stop is push press. When your arms go, they go; everything else makes you feel like a pansy when you stop. On this one, your grip strength on hang cleans can go, and there’s only so fast you can go on med ball sit-ups. Plus, I mean, when do we ever do med ball sit-ups? So for that reason FGB gets a slight nod over this. Still brutal if you want to make it.

I SHOULD TRY THIS RX’D IF: I could go 1-minute straight on the bar for the first round if I wanted 

GROUP VERSION:  the equipment here makes it tricky — especially needing the med ball and bar twice. I might go regular sit-ups instead of med ball. The bars can get tricky with deadlifts being heavy and hpc being medium. Kb swings might be a good sub for the hang power cleans.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is.

INJURY VERSION:
Upper-body injury — 20 one-arm kb swing, 40 squats, run 400 meters. amrap in 20 minutes
Middle-body injury — same as upper body except try push-ups instead of kb swings
Lower-body injury — 10 push-ups, 10 ring rows, 20 sit-ups. Amrap in 20 minutes

WARMUP:
Go through the movements, same as Filthy Fifty

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  9

INTENDED STIMULUS
If CrossFit has changed your life for the better, then it is time to train for something bigger than yourself. It is time to spread the love! According to the World Health Organization: "Childhood obesity is one of the most serious public health challenges of the 21st century. The problem is global and is steadily affecting many low- and middle-income countries, particularly in urban settings. The prevalence has increased at an alarming rate. Globally, in 2016 the number of overweight children under the age of five, is estimated to be over 41 million. Almost half of all overweight children under 5 lived in Asia and one quarter lived in Africa." 
Today we train to change that in two ways. First way: model the behaviors your children should follow. Get to the gym, push hard, have fun, and reward yourself with a high five and some smiles. Second way: donate to the charity of your choice. If you have no idea then go to crossfit.com and donate there. 
This workout is awesome. It is based on Fight Gone Bad, and the stimulus we are looking for is pretty much the same. "We designed this workout so that we move at one activity for one minute. And just at the point when the localized muscular endurance would be a significant factor, we cut and shift gears into a different movement" (Glassman). Your task is to commit to working for the whole minute, the only rest you get is the transition to the next station. Your scaling should try to match this objective. Pick loads that will not stop you. We want you on that line where your body wants to stop, but your mind knows you can keep going. That is it, there is nowhere to hide here! Don't hide!


OPTION 1
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
♀ 12-lb. ball, 65-lb. deadlifts and cleans
♂‚ 16-lb. ball, 95-lb. deadlifts and cleans


OPTION 2
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
♀ 10-lb. ball, 55-lb. deadlifts and cleans
♂‚ 14-lb. ball, 75-lb. deadlifts and cleans


OPTION 3
3 rounds for max reps of:
1 minute of burpees to a box
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of AbMat sit-ups
1 minute of hang power cleans
Rest 1 minute
♀ 8-lb. ball, 45-lb. deadlifts and cleans
♂‚ 12-lb. ball, 65-lb. deadlifts and cleans
.
Check @dotcomwarmups for a combo of a general plus a specific warm up!

Globo scale: sub 20/15lb dumbbell  thrusters for wallballs, and sub 50/35lb dumbbells for the cleans and deadlifts if without a barbell today.  For the medball situp, see if the Globo or hotel gym has a medball for this.  If not, just do standard situps.