CFWUx2 15*45pj*2 5*95*2
3r + 15 reps (5-5-5 cals)
+6 cal row after buzzer

36 cals, 5R+10 reps Rx

39 cals RX

M/40/5’9”/195#

4+13 ( whit burpees)

February 13th, 2022; midday; outdoor gym slightly over zero degree

wu: bike, sg dbs
skill: bar basics

wod:		amrap'10*
			10 bj 60 cm
			15 push jerk 35 kg
			20 sec echo bike for cal
			5 rnds + 20 reps, 30 cal

post: echo bike, walk
* On August 14th, 2021 I did:
				amrap' 10
			10 bj 50 cm
			10 push jerks 30 kg (I wrote down the rep scheme incorrectly)
			20 sec echo bike for cal
			6 rnds + 5 reps, 45 cal

Did Bw version: 
10 5’ broad jumps over slippery doormats
15 hand release pushups
:20 max burpees 
36 burpees (9 per roundx4, then 10 bj, and 10 pushups in round 5) Gamed for max speed on burpee sprints so didn’t push the pace on the other stuff except for the first and last rounds.

180/42/176cm

Rx
5rds
echo bike
31 Cals 

jul 15/21
Rx
5rds 
echo bike Cals
33

42 calories assault air bike
5 rounds + 3 reps

No bike so

10 24inch box jump
15 95lb pushjerk
90ish m run

6 rounds 

Male 23y175cm86kg

21 calories counting rollovers 
3 rounds flat (but I did have like 1:40 at the end. I didn’t realize that even tho I wouldn’t get more cals I prob should have kept going 😂😭😅)

F/25/5’5/145
CrossFit AFK

M/26/5'8"/155lb
CrossFit AFK

44 - Rx (11-11-11-12 cals, 4 rounds + 1 box jump. Bike was hard.)

24 cal.  3 rounds @65# and 24" and rower.  then 6 PJs.

JonNYC

M/38/72.5"/160#

16 calories 

Rx'd

M/35/6'/175#

5+7 Rx; 52 rowed calories (did not reset monitor between rounds)
210706: 5+3, 53 rowed calories

Deo gratias

7/6/2021: 24 cal, finished 3 rounds
Today: 36 cal, finished 4 rounds

Rx : 23 cal

https://youtu.be/4E_OJknuYFw

Subbed rower cals for bike:

5 rds, 36 cals

210706 (same scale): 5 rds, 33 cals

5,5,5,6,6 +10BJ+2PJ, extended to 12 minutes. At home, so had to use regular recumbent bike for calories. Did 80lb for PJ, probably should have stuck with 95. 

5+10 Box Jumps
35 Cals on Concept2 Bike

48/5'7”/170

Mod to 75# PJ and 20 sec rows

4 rounds + 10 reps
35 cal on row

road 2 hours indoor 60+ kms on Sunday Nov 28.2021

Did 6 rounds with my nephew - 
10 Dumbbell jumpovers
15 one arm push press (45lbs) 3 rounds, and 3 rounds 15 pushups so other arm would get some work in (Nephew did 2 arm push presses with 45lb dumbbells)
20 second sprints on bike
No timer - didn't keep track of cals.

Subs for injury (Right Ankle BBJ Training):

10 stepups
15 push jerks
20 seconds on the Concept2 Rower
♂ 21-in. box, 95-lb. jerks

211128:RX:31CAL.(6R)https://youtu.be/rQZwFCMj8Fo
210706:RX:26CAL.(6R+10)https://youtu.be/EFLsUG4A0uc

Globo scale:  for box jumps you can use the bench or build a box using those step platforms and the risers. Failing that do broad jumps or bench jump overs.  Push jerks sub 25/35 lb dumbbells if a barbell isn't available.  For max calories echo bike you can sub assault bike, c2 rower, ski erg or bike erg, assault runner, or max bar/dumbbell over burpees in 20 seconds.

Busy gym: perhaps the burpee and dumbbells subs  are the best today,  just do lateral jumps over the dumbbells if space is an issue, and broad jumps or bench jump overs if you can hog a bench. 

Bodyweight/ equipmentless sub:  amrap 10 10 jumps to a platform or broad jumps, 15 hand release pushups and 20 seconds max burpees.

With 75# PJ and 20 sec rows
4 rounds + 16 reps
26 cals

210706:  4 rounds even and 25 cals

59/5’8”/157

M 51/190/6’
Subbed double unders for echo bike.  Completed 4+11 rnds.  142 double unders.

M/47/6'2"/180#

Scaled to 75# the rest as rx'd 
5 rds for 37 cals

As on 210706, had to modify this for available equipment, but I tried a different scale this time, using 2x 12,5 KG DB for all movements: 
--
Complete as many DB SDLHP as possible in 10 minutes while performing rounds of:
10 weighted bench step-ups 
15 DB push jerks
20 seconds of DB SDLHP 
SCORE: 11 + 12 + 13 + 13 + 12 = 61 in 9'50''. 
--
Really enjoyed this movements, so I kept doing rounds until the 20 minute mark
Ended up doing 10 rounds: 100 step-ups, 150 push presses and 122 SDLHP
8 km hilly run in the morning

Subbed Bike Erg.
35 cals. Only had 7 seconds left to bike in round 6.

10min AMRAP: 7/8/7/7/7/6/4= 46 cal

10 Box Jump(24”)
15 DB Push Jerk (20’s)
:20 cal Row

Sub:
10 box jumps 24”
15 push jerks 95lbs
20 sec 10m shuttle run. (2x out and back/round)

5 rounds + 10 box jumps + 10 push jerks 

compare to 7-06-21 same scale
5 rounds + 2 box jumps 

Sub row for bike: 52 cal 
5 rounds - 10-9-11-11-11 cal. Slower pace today to try pushing harder on the rows.
Compare to 210706: 46 cal (in almost 6 rounds, same sub - 8-9-8 8-8-5 (capped))
m/53/5'11"/193#

Subbed 10m shuttle runs for Echo Bike. Otherwise as RXd.

5 rounds + 2 box jumps. Shuttle runs were 2,3,2,2,3, which were either under or over 20s depending on 2 versus 3 down and back.

Modified 10-minute amrap:
10 box jumps (24-in. box)
15 push press (25 kg~55 lb)
20 mountain climbers (each side)
2 + 17

rx 

19.3 cal on  bike 

going to try again

Scaled/subbed:
10 box jumps (18” box)
15 push press (75#, same as 210706)
20s Assault bike
5rds/35.7cal

Rx 4 rounds +14 
33 calories

210706
Rx 4 rounds +5 
36 calories 

Scaled to set of:
10 24” alternating step up / box jumps
15 2x45#DBs jerks
20s elliptical 

6 rounds + 2 
33 calories 

Mama mod
10min
10 dble db push jerks @20# ea
20 alt lunge steps 

6 rounds 

ball of foot pain sub
10 min amrap
20 40-lb goblet squats
15 2x40-lb push jerks
5 rounds 

I'd love to see the echo bike more often. It's awesome and evil at the same time.

rx assault ab
4+13
24cal

10 minutes:
10 box jumps, 20" bench
15 push jerks, 35 lb dumbbells
20 seconds bike sprint

7 rounds plus 7 reps

Compare to: 210706: 6+25, same scale

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and light. Jumping with elasticity, then jumping with an upright torso, then fast-paced monostructural movement

MAIN DECISION
Do I have the right technique to be able to do 3 movements at a high speed in a short time?

TECHNIQUE SCALE
Same format, extend to 20 minutes

CONSISTENCY SCALE
4 minutes of box jumps
4 minutes of push jerks
4 minutes of bike

INTENSITY SCALE
pick either box jump or push jerk and couple it with the bike

INJURY SCALE
Upper-body - AMRAP in 10 minutes of: run 200 meters, 20 box jumps
Lower-body - AMRAP in 10 minutes of: 15 strict press, bike 20 cal. Add time if transitions won't be fast

MY STUFF
4 hours of ab-clenching. Pre-workout I checked the box on the L-sit, power clean. Post-workout meal was Sour Patch Kids

GENERAL FEAR LEVEL: 7

10 box jumps 12”
15 push jerks 65 lbs
20 seconds on the Echo Bike
4-rds +25 reps+1 cal
17 cal