completed 6/7/22. never posted the results. RXd at what must have been the YMCA cause I dont have access to an Echo bike anywhere else.

Shuttle Run - 8,8,7
DB Snatch - 20,20,24
Echo Bike - 14,11,9
DB Step Ups - 12,12,12
Strict Burpee - 12,11,11

191 reps

Results:
Shuttle Run= 20/20/20= 60 Lengths
24kg Kettlebell Snatch= 24/24/24= 72 Reps
Schwinn Airdyne= 15/16/17= 48 Cals
24kg Weighted Step-ups= 13/13/13= 39 Reps
Strict Burpees= 10/9/10= 29 Reps

Total= 248

3 rnds 
1 min
8 m shuttle run
sg db snatch 15 kg
bike erg cal
sg db step up 50 cm/sg db 10 kg
burps
rest
90-91-91

R1-2-3
14, 10, 12
18, 18, 18
250m~ on Bike 
12, 12, 12
10, 10, 9

Male rx 175cm84kg24y

184 reps

10m shuttle
24kg kettlebell para los snatches y step ups, cajòn de 24", row por calorìas y burpees estrictos.

61- 60- 63 los parciales

H/ 38/ 174cm/74kg/Arg

205 reps 

Shuttle run: 16-18-17
DB snatch: 14-13-13 (active recovery)
Rowing calories: 13-12-14
DB box step ups: 14-12-12
Strict Burpees: 11-12-14

As rx’d as possible without a bike...

Fasted, in the morning, with Supermom Elisa    keeping me on my toes. 

180#43%176cm

Un super entraînement pour une super cause 🤩 !

MERCI à CrossFit, et surtout MERCI à tous les participants 🙏🏻🥰🙏🏻

Les athlètes pouvaient assister gratuitement au cours, puis ils nous laissaient un don 🙏🏻

Ainsi, nous avons récolté CHF 720.- et nous verserons CHF 850.- à MSF !

Sub’d calorie row for bike. 
35 lb db. 24 inch box

shuttle 23. there and back = 1?
snatch 41
row 30
Db box step 29
honest burpee 21

pm3 kept sleeping

144 reps

M/26/5'8"/170lb
CrossFit AFK

213 - Rx (68-70-75, that transition from bike to step-up though.)

M/36/6'/175#

223 reps Rx (73/76/74) 

Deo gratias

SC 35#/24"/reg burpee...counted 1 for each 8m out and back...188 reps
Round 1: 8/17/12/12/11 = 60
Round 2: 8/20/13/14/11 = 66
Round 3: 8/18/11/12/13 = 62

done 5/11 w 40# db, 20# box, 13m runs

212 reps 

yow

Subbed Row for Bike.  Otherwise as rx’d, 210 reps.

Shuttle Run:       10-9-9
DB Snatch:         20-24-20
Row (cals):          18-13-13
Step-ups:            11-12-11
Burpees:             12-14-14

Really hard.  Like FGB but the movements are harder and slower.  Can’t get very many points on the shuttle runs, so paced those out.  Switched arms on snatches after every 10.  DB behind head for step-ups.  Did better on rounds 2 and 3 partly because I had a better setup – moved so I could see the timer on the rowing machine and thus didn’t have to check my watch the whole time.

49m/5'10"/180

Run: 10/9/9
DB Snatch: 15/16/14
Row: 15/13/13
Box: 7/8/9
Burpee:11/12/13

Completed on 5-7

Women's Rx 
74/72/72 Total:218

Sc. 202 reps

20kg DB

https://youtu.be/7J5cwynYZpI

16 18 20 54
17 19 20 56
19 17 16 52
15 14 12 41
10 11 12 33
77 79 80 236

Subbed rower for bike

Rd 1: 66
Rd 2: 64
Rd 3: 56
Total: 186

12 y. o. daughter:
Subbed rower for bike, scaled DB to 15#

Rd 1: 51
Rd 2: 58
Rd 3: 67
Total: 176

M 51/215/6’
Subbed double unders for the bike.  288 reps.

Scaled:
35 DB 
20 inch box 
Lifecycle for bike

1: 53
2: 51
3: 54
Total 158

Took some mental wrangling to get in after 8 mile hike.  Glad I did.

Performed Rx other than using a rower
85+86+76= 247reps/cals

Subbed row for AB, 35# DB for snatches and on 24” box step ups
R1:  69 reps
R2:  70
R3:  69
208 reps total 
Good workout for a great cause. 

59/5’8”/156

Modified
--
3 rounds, using 2x 12,5 kg DB, of:
Shuttle runs, 8 m
Dumbbell thrusters 
Dumbbell  SDLHP 
Dumbbell box step-ups 
Strict burpees
1' rest btw rounds
REPS: 80 + 84 + 86= 250
--
Peace.

3 rounds of:
Shuttle runs, 8 m / 26 ft
Dumbbell snatches @ 25 lbs (could have pushed to 30 lbs)
Bike for calories
Dumbbell box step-ups (ditto)
Strict burpees

rd 1 - 78
rd 2 -74
rd 3 - 80

3 rounds of:
1 min Shuttle runs, 8 m
1min Dumbbell snatches (15 pound)
1 min Bike for calories
1 min Box step-ups
1 min Strict burpees 
1 min rest

10-10-10 shuttle runs
17-20-20 db snatches
bicycle
20-20-20 box steps
10-4-4 burpees

3 Rounds 4 Time / FGB Style
Shuttle run 8 Meters
Dumbell Snatches 35#
Airbike Cals
Dumbell Step ups 24"
Strict Burpess
288 reps
21:47

Scaled to 35lbs DB for snatches and step-ups. 
Subbed running jump rope for bike and didn’t count reps. 

Shuttle run: 8-8-8
DB snatches: 24-20-22
Jump rope: ???
Step-ups: 12-12-12
strict burpees: 13-13-16

Scaled to equipment and needs analysis:
3 rnds for reps 
w/20#IOTV
1 min each station
-10' Agility Ladder Drills (alternating)
In & out, Foward/Backward=1
In & out, Left/Right=1
-KB Swing @ 30#
-Assault Bike (Cal)
-Box @ 24" w/30# Ruck
-Hand Release Push-up
-Rest
Score: 183 (60+62+61)

38lb dumbbell, row for calories, 22" box
73+70+63 = 206 reps

Scaled weight to 35# (heaviest I have), subbed row for bike (can’t count calories with my road bike) and bench for box (no box at home)
Shuttle run - 8/8/8
DB snatch - 16/18/20
Row - 16/18/16
DB step-ups - 16/17/18
Strict burpees - 11/10/11
211 total

Left the drag at 6 on the C2, should have put at 10. Did 220506 afterwards, results there.

Rx 213 17 min  
Second attempt 239 #35 
both with Echo  

3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees scaled to bench
8lbs dumbbell (full snatches)18” box
9-12-10
9-9-7
10-10-10
10-12-10
10-10-9

World Peace! CFHIM 222 (15kg)

https://youtu.be/q5gZ0Ri1sQ4

Godfrey
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell snatches 22.5kg
DB-facing burpees
-16:09

rx:252reps.
https://youtu.be/NW_QkKZlla4

Champions Club Scaling Notes

RANT
Seriously, look up the Pose technique on the bike. Makes an incredible difference, same as on running. The Pose on a bike is with the pedals at 3 and 9 o'clock, then just unweight/pull the foot; your bodyweight will do the rest. Don't worry about the arms. Also, I laughed at "enthusiastic vertical jump."

WORKOUT THEMES
Community is the main theme; a twist off the most grueling test for pure work capacity, just with a little less speed and a little more stamina. Endurance, range of motion, and unilateral loading are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - allow for transition time in between stations so you can work for the full minute, go until failure, not to pace for best score
Coordination - there really is a lot of technique hidden in here, so just pick 3 of the movements you think are most important and do 5 rounds
Endurance - scale weight down/lower box to allow for 17 full minutes of work

MY STUFF
Ended up doing running jump rope instead of bike. Didn't count reps, but didn't have a fun time. Also, we do burpees with an "enthusiastic" jump pretty often at the gym and they are almost a completely different exercise stimulus than regular speed burpees or resting burpees. Just another example that you can look past the "code" of any movement and use it to practice something specific.

GENERAL FEAR LEVEL: 8

Rx 235