CFWUx2 sub 5wb for dips
15 16 17 20 23 = 91

35/31/32/30/30 (158) RX

M/39/5’9”/195#

31-30-28-23-29

22, 20, 16, 17, 16
Rx'd

M/54
Rx'd, 69 total wallballs

3:37 s
30# medball squat cleans 

F/24/5’5/140
CrossFit AFK

43-43-43-43-45

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

27-23-24-24-24 reps - Sc (30lb ball. runs were 1:05-1:10-1:10-1:09-1:09, did sets of 5s on round 1, 6s on round 2, 7s on round 3, 8s on round 4, and back to 7s on round 5)

Rx
173
(44/37/31/31/30)

Nursing hamstring injury
5 rounds: 200 meter run with 14# medicine ball + 30 reps of 14# med ball push press to wall 

M/35/6'/175#

184 reps Rx
(42/38/35/33/36)

30-30-25-27-25 rx

As RX’d:

20-22-22-22-21

42 / 6’0 / 195

Rx'd with a 30-lb. Medicine Ball

28 reps
27 reps
27 reps
27 reps
27 reps

136 total reps

35
30
27
36
31
rx’d

As RX
181 wall balls

M 50/190/6’
#20 ball 9’ target.  174 wall balls.

No 20lb wall ball, only 10. My usual spot was overgrown so I subbed a 20lb weighted vest run into empty barbell thrusters. Sucked.

33-31-26-24-25

139.

40-40-38-37-38=193

M/56/6’1”/180

*subbed 3 hours of riding motocross (at Fox Valley Offroad) ;-)

210 reps RX'd
49-40-40-40-41
So much shoulder pump!

Switching arms at the 100m mark helped with shoulder fatigue

Rx:
32, 34, 29, 29, 30  
154 total 

Rx'd
20# med ball
15 reps wall-ball shots each round

147 Reps Rx

5 three minute rds, 1 min rest between
7 stair runs down + up w/ 35# kb
max kb thrusters, 35# kb

21, 22, 13, 18, 21

That's a good ol' sucky metcon right there. Running down and back up basement stairs was probably worse than a flat jog, so my legs were definitely tightening up by the 3rd round, and feeling all jellied by the last round.  

m27/5'7/152

15-10-10-13-15 RX

200m run w/ 12kg KB
Single Arm KB thrusters @ 12kg
40/40/36/40/40
Had an small interruption on round 3 otherwise I think I would have hit 40 across the board. Great workout 

Rx: 38/39/39/38/38

Rx, 37/32/30/30/34 = total reps 163

5 3’ rounds of:
200 m run with a #25 med ball
max reps thrusters with 2x #15dbs
34, 34, 23, 25, 25

43, 43, 40, 38, 36

200 total

‘호랑이굴’
For time
3R
10 squats
10 push-ups
and then
3R
10 pistol alt.
10 strict handstand push-ups
-5:47

198 reps

7mph on treadmill
20lb ball to target on 9' ceiling

M/30s/225lb

M/53/6’1”/200

195 reps, Rx

10lb ball
30-28-30-26-28=142

FIVE 3-MINUTE ROUNDS:
Run 200 meters with a 10 kg sandbag (shuttle runs, 15m segments) 
Max reps wall-ball shots with same sandbag
1 min. rest between rounds
SCORE: 20 / 22 / 18 / 19 / 19 = 98 reps
--
Shuttle runs slowed me even more than my habitual slowness, but still: great WOD ! 👍
Fun and engaging, and also quite harder than it looked.  
Did a few more wall-ball shots for good measure. 

Rx’d 
41-32-32-27-28= 160 reps 

35-32-32-30-31 = 160 Rx
Runs on uneven terrain
Nice WOD!
m/53/5'11"/200#	

Rx
36,31,41,41,42
 total 191

M40/6’00”/185

37 - 31 - 31 - 27 - 25 = 151

Scaled : 
4 rds × 3 minutes 
  1 minute running in place
   Max 14 lb  dumbbells thrusters 
Score : 38,38,32,35 = 143 

140 Rx

Only did 3 rounds, about 20 minutes after the 100 burpee pull-ups. 
30,28,29 WB. 

Scaled to:
20#DB run
2x15#DBs thrusters

60,46,45,44,42
total: 238

75 reps Rx
24,17,10,12,12

run became harder each round

49 y/o male, 5’7”

Subbed WB with DB thrusters (two 20# DBs). Still ran with 20# med ball though.

170 reps (35-37-34-32-32)

I bought a measuring wheel to recalibrate my distances. Turns out for the last year, what I thought was a 200m run was only 180m. Looks like future running WODs will have slightly worse scores now.

Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♂ 16 lbs ball to 10 ft.
27-22-23-23-25
120 reps Air Assault Runner

Stuffed a small satchel with 20lbs
2x16lbs dumbbell thrusters

35-37-35-38-39 = 184

Run 200 yards
Wallball - 8 feet, 20lbs

40-40-37-33-37

Rx'd
30-30-26-27-30 = 143 reps

What a follow-up to yesterday's burpee pull-up extravaganza. Thought I might have done a little better, but still hit above 20 reps each round, so I'll call it a win.

42, 48, 60, 72, 79 (301)
Used a 13# ball 

RX, 162reps, did it at L7 Jerks
36/30/30/31/35

Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds
160 Every Round x 3 Round(14lb)

Pregnancy Scaling

Three 3-minute rounds of:
Walk 100 meters with a medicine ball
Max reps wall-ball shots

Rest 1:30 min. between rounds

Wall Ball Shot: use a box or a MB for the depth
Focus: Ability to speak during the whole workout

RX:186reps.(50,31,36,37,32)
https://youtu.be/oOblVkviz_Y

Used a 35 lb plate. 30 reps each round

Champions Club Scaling Notes

RANT
I really feel a sense of urgency any time I'm running a session, meaning that this time the people are spending with me could really be taken advantage of in terms of making progress on a good habit. The way we develop good habits is through technique, and every session is an opportunity to either use or waste on it. The "workout feel" is the byproduct, and also a way to make it harder to keep the technique right. So I bring this up because a med ball run, to me, is a gimmick movement, meaning it doesn't seem to translate as well as, say, regular running. Often times when a weight vest/med ball/plate run come up, we just do a regular run because there is so much work to be done to make our running technique consistent. But good Lord adding a medicine ball to it completely removes any chance of it being a rest station.

WHAT ABOUT THE MOVEMENTS
Med ball run - mono structural movement made more difficult, epitome of functional movement, gross/general movement pattern, odd object
Wallball - jumping with a lot of ROM, squatting with a loss of connection, upright torso demand, odd object, accuracy component

MAIN DECISION
Use or lose the med ball on the run?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 wallballs

CONSISTENCY SCALE
As is, aim for the same number of wall balls every time (get greedy)

INTENSITY SCALE
Lose the med ball, sprint the run

INJURY SCALE
Upper-body - one-arm dumbbell thruster or squat jump sub for wallball
Lower-body - technique scale, just sub farmers walk/odd object carry for run

MY STUFF
I subbed burpee pull-ups, kind of mixing this one in with yesterday's

GENERAL FEAR LEVEL: 7