CFWUx2 10*20kg 10*40 5*60kg
3r +16 reps
65kg

5+5 RX (195#)

M/38/5’9”/195#

4R +20 155lb

2 rounds plus 33 reps
Rx’d, BW of 215#

5 + 25 reps @ 175

compared to 5 + 13 @ 165

5 rounds+ 12 burpees 
212 reps
145 lbs squat 
RX

4 + 10

Intermediate, and subbed 45# dumbbells

5 1/2 rounds

5 rounds + 21 Reps @155lbs
M/49/5'7"/150

4 rounds plus 19 burpees (pr by 18) high bar narrow stance back squats at 180lbs. Broke 6-5-4 the whole way. Squat shoes this time. All cardio...Legs are still sore from BW front squats though! 


178/41/69”

4rds + 25, 3 in 5th

4rds+6x burpees (200#)

180203: 3rds+6x sqts (200#)

M/35/6'/178#

5+9 Rx (180-lb.)
compare to 180201: 4+25 Rx (170-lb.)

M/25/5'8"/155lb
CrossFit AFK

5+10 - Rx (185lb)

Caught up on this one...felt tired, worked out like I was tired too. Burpees killed me. Finished the fourth round after timer went off.

Sc to 155# 80%bw...3 + 23/-

5 rounds + 25 burpees RX
(80KG BARBELL)

Intermediate Option
m/49/88
135#
8r+13

5 rounds + 6 burpees 
165#

m/31/190/6’0
5 rounds + 10 burps
subbed 70 lb thrusters for squats. 

RX, 185lb
5rounds +25

4 rounds + 25 rx’d

3 rounds.  bw 185lb

my cardio sucks :x

Reps
SQ: 1) 7-8  2) 6-6-3 3) 6-6-3
BP: 1) 15-10 2) 13 - 7 - 5  3) 11 - 9 - 5

Intermediate
20 burpee
10 back squat from the floor (60 kg)

6 + 7

Rx goal:
6R +29

Actual:
7R +11
R1 1:52
R2 2:22
R3 2:40
R4 2:57
R5 3:15
R6 2:55
R7 2:47

4 rounds 

36/195/5’9/M 

Beginner scale

15 min
12 burpees
12 back squats, 45# bar

6 rds + 3 burpees

4 rds + 25 burpees

Intermediate scaling:

20 burpee
10 back squat 3/4 BW (157.5# barbell)

7+14

Compare to should be 180201.

Reps as RX but scaled weight 

Back Squat @ 65kg (85% of body weight) 

4 + 16 

4 rounds + 8 Reps in 20 minutes of:
20 burpees
10 165# back squats

4+9 @72.5kg bw 

Round times
R1 | 04:03 |  
R2 | 04:39 | +36 s 
R3 | 05:21 | +42 s 
R4 | 05:00 | -21 s 
Time left over: 00:57

Mirella Miranda
40 situps
15 backsquat @45kg

4+49 @45kg 3/4bw

6 + 9 at 80kg BW - bar taken from the floor. 

4 rounds + 13 reps

5 Rounds + 25 Burpees + 2 Back squats  RXd at 175#. That was a fun one!

4Rounds + 25 Burpees @160lb

Love it!!

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 bodyweight back squats @ 175#

Rounds: 5 + 25 burpees and 8 squats

hi,
news rules in FRANCE ; 6:00am/6:00pm G.M.T.+1 
Stade du ROC, St ASTIER (24)
5 rounds #70 or #140
good luck for this week.
GOD bless.

Rx: 5 rounds + 2 burpees

M/30/5’11”/145

M/36/5'9"/188

Intermediate Scale
20 min AMRAP
20 Burpees
10 back squats, 3/4 body weight

4 rounds + 18 burpees. 145# squats 

Felt really good squatting today. No issues with my knees, back or hips. Starting to feel like my younger self again. Stay consistent. 

S: 4R+21r 135#
F: (BW 160#/73kg)

3 rounds 25 burpees/15 135# squats + 10 burpees

H - 4 rounds 25 burpees/15 (13#) KBs on shoulders + 25 burpees

3 rounds + 25 burpees + 11 squats at 190lbs, rxd.

Was sucking wind after the first round of burpees from being outside in the cold and doing this right after yesterday's workout. Had to break up everything after that. 

Today 

I did 3 rounds +25 burpee’s  125 weight  /RX

M
50/190/6’
5+27@65% body weight.

As RX'd at 185lb - 5 rounds + 10 burpees
Did box squats to make sure I got low enough but I think I moved a little slower as a result with the pause at the bottom. Tough workout. 

5 rounds + 6 burpees @ 165#

174CM/78KG/29AGE.
RX:6R+29reps.https://youtu.be/OXvaLmpgBO4

Intermediate option

6rds + 3 burpees

M/45/185 RX 4 rounds exactly 

Rx’d @ 175#
4 rds + 7 burpees 

Intermediate: Four rounds and six burpees in twenty minutes.

Watch the heart rate. Coach at CCF said watch that heart rate when it quickly spikes. I used my HRM to check for such and it was quick after a 15 minute warm up.

Beginner Option: Complete as many rounds as possible in 15 minutes of:

12 burpees
12 empty-bar back squats

SCORE: 7 rounds + 12 burpees in 14'58''.

Nice one! Scaling down to beginner was a good call. Legs still tired from 210120. All sets mostly unbroken. Still, breathing heavily at the end.
Did a few more rounds to hit a little over 100 reps of each movement.  2 km jog before as warm-up, 5 km run in the morning.

First WOD in 6 years! Wicked out of shape. 

7 rounds at Beginner. Used 25lb DB's in lieu of barbell squats.

Feels good to be back.

5 rounds + 17 reps = 217 reps Rx
165 lbs

3 + 26 RX @ 185#

6-5-4 on the squats as that is not a strength (yet)

5 rounds + 5 burpees
back squats w/ 50# kb
Heaviest weight I had! 

4 rounds 20 burpees
of:
20 burpees
10 #135 back squats
bodyweight #145

3+25+5 as rxd. Last was 4+6, way back when I was only 40! 😂. Was gonna scale weight down to 185, but then decided to just gut through as prescribed at 205. Glad I could still do it at 51, albeit a little slower...

Intermediate: 5 rds + 7 (175) 

5 rounds + 2 reps Rx'd at 200-lbs
Nice WOD. Broke squats into sets of 5 all the way through
m/52/5'11"/200#	

Did intermediate option, 20 burpees and a bit less than 3/4 BW @ 95# (F, 5’10”, 147).

6 rounds and 7 burpees. Did this one right after doing yesterday’s WOD.

20min AMRAP: 7rds+1 rep

20 Burpees
10 80%BW BSQT (135lbs)

Female/29/62 kg

5 rounds + 2 burpees
25 burpees/15 squats @45kg

35/M/6’4”/263

2 rounds + 36

* 6-5-4 on squats at 260lbs; 3rd round of burpees went to 3 reps, then 3 breaths+ at the top. 

25 burpees
15 Squats @ 135# (~175# BW)
5 rounds + 8 burpees
Round times 3:29/3:59/4:00/4:02/3:54/0:36
Scaling to 135# was perfect for me, was able to squat 8/7 each round and keep 4 min rounds, burpees unbroken but paced

5’7”/41yo/m/150
b-squats @115
5+12 rounds

M/41/180/5’9”
5 rounds +5 burpees 
#135

6Rds + 2 burpees Rx (125#)

Intermediate option :
20 burpees 
165 lbs back squat 65%
4+35

Rx at 165lb (5’10”, 164).
4 rounds plus 35 reps 

6 rds + 3 reps

Intermediate
105lbs

39/F/135

Rx’d reps. Scaled to 135lb back squats approx. 75% BW

5 rounds + 16 burpees 

m/35/5’-10”/175lb

5 rounds + 14 burpees @ 175lbs

The goal was 5 rounds and I paced myself along the way so I wouldn't go out too fast and burn up.  Burpees were steady at about 2 min.  Broke squats 8/7 every round and gave myself a minute for each. 

M/43/5'11"/175lbs

Rx'd reps, scaled weight to Intermediate - 145#.
4rds + 18reps

Right knee was having issues so I dropped the weight. All reps unbroken. Finished the 5th round for good measure.

M/55/6’1”/181

20 min AMRAP of:

25 burpees (jump to target)
15 Back squats (185 lbs)

Burpees unbroken; 8/7 on BS

Rx (masked): 5 rounds + 11 burps

Started in on this, then on burpee 1 of round two, an emerging left elbow issue flared up. Finished the 20 minutes with 1:15 front planks, 105lbs front squats from the floor.

That one round was pretty spicy tho. 

4 Rounds + 33 Reps @ 185. Body weight is around 188, I rounded down because I'm lazy.

I didn't use a belt and I felt it slowed me down, with a belt I probably would have been more confident to push the burpees and squats.

I tried to pace the burpees as a steady up and down, this was so I wasn't gasping for air when I started the squats each round. 
Rounds 1-3 I did 8-7 Back Squats, intentionally breaking in round 1 and 2 for pacing. Round 4 I did 5-5-5 because I am human and fatigue. 
I did the 8 back squats in the last round unbroken, I may have been able to get another 2 with the time I had left but decided to rack it and not die. 

3 rds. Squats 2 rounds burpees + 5 burpees.
Did squats with 90 kg. So hard that i did last round 1 at the time ! 

Scaled squats to 2x70#DBs (83%bw), rest RX.

5 rounds + 25 burpees

4 rounds + 32 reps

did 185 for the back squat (15lbs under body weight). Groin was bothering me alittle today from the lunging and front squats so reduced the weight slightly

M/28/6’1”/200lbs

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 reps back squats at 135# vs 170# body weight

6+20

3+26 @ 195#
RX

117.5 lbs back squats (>75%)*
5 rounds + 11 burpees

*210120 FS bar set up.

Rx
bodyweight BS 115#
4 rds+ 25burpees+ 1 BW BS
Finally a WOD where I felt like my small size was a benefit 👍🏻

39/M/5’10”/200 RX - 4 rounds + 35

3 rounds 
25 burpees 
15 back squats broken into 5 at 165
4th round 
10 burpees 

I'm 78 kg of pure muscle so I did with 80kg from the floor. 
Did  4 rounds +18
Did it in my basement alone in the dark and cried a lot. 

M/34/5'7"/76kg

1st comment :)

in 20 minutes:
3 sets = 25 burpees + 15 squats (empty)
1 set = 12 burpees + 12 squats (empty)
7 burpees
end.

sweat and exhaust is good! 💦💦💦🥵😅😸
im not confident in rx or scale terms yet.
-beginner, trains at home, no box, bodyweight-

Did 3 rounds and 13 burpees. I did the bodyweight squats with 8kg more than my weight.  I don't feel very happy with the results because I started the workout with a bad attitude. 

Sorry for not posting in the previous two workouts, not having a rower plus a wrist pain cause by my office work made me not want (or not be able to) to do the previous two.

Did 8+15 here. Not quite bodyweight squats (I weight 68kg and did it with 60kg) Nevertheless I'm happy with the results. Could have done more but in round seven I got dizzy and took a 1 and a half minute rest to get some water and carbs.

M/46/6'2"/185#

Scaled/modified to 62# KB goblet squats holding horn the rest as rx'd 
6 rds + 3 burpees

4+10 RX 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Burpee - changing orientation with an emphasis on jumping/landing
Back squat - squatting with a moderate weight, not as much demand on upright torso

MAIN DECISION
Do I want to Just a Workout or do I want to tweak it for a different purpose?

TECHNIQUE SCALE
Cut burpees to 15, otherwise as is

CONSISTENCY SCALE
As is.

INTENSITY SCALE
3 rounds as listed
Rest as needed between

INJURY SCALE
Welp, this one covers just about every single body part possible, so don't worry about trying to replicate a one-arm back squat or one-leg burpee. The theme here is volume at one bodyweight thing and volume at one weighted thing. So pick one of each of something you can do and go at it for 20 minutes.

MY STUFF
I did yesterday's today.

GENERAL FEAR LEVEL: 7