Do both feet need to be on top of box for rep or just hip and knee extension?

42-30-18
row cal
21-15-9
strict burps over kasten (5)
12:40

in basement, subbed push-ups and step-ups to 3rd step

11:58

11:47 RX

M/39/5’9”/195#

Made up...SC 25# DBS...12:16

Subbed with 400, 300, 200 meter run and single 70# KB step ups:

10:57

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

11:33 - Rx (Thank goodness for the lighter dumbbells and shorter box. Held above 1100 on 1st and 3rd round on the rows. Closer to 1000 on 2nd round. Biceps and legs were getting hit hard on this one. Did 17-18-7, 17-13, 18 on step ups. All alternating.)

12:44 as rx’d no warmup whatsoever

Felt more shoulder fatigue on rower and leg fatigue on step ups as I went but only stopped twice to catch my breath a little: after 22 reps round 1, and after 18 reps round 2. Rowed slow@900 cal/hr avg. Had a breakfast burrito at 6am but no calories since, other than slamming a bcaa/electrolyte drink from swolverine immediately prior. 

175#43y176cm

12:59

Rx 14:37
40# DBs 

F 123 55
13:49 Rx

18:17 - sub bike for rows and scaled to 25# db step-ups 
M/56/5’9”/204

Done 9.14
42-30-18 of row cals, 20” box stepups w/ 2 x 15# DBs
11:32

13:05.  Step-ups onto a bench, and very slow/broken.
rows were 2:12, 1:39, 0:59 

M/36/6’/176#

10:50 Rx

Deo gratias

12:49 mens Rx

On Shift 
15:40
42-30-18
Row
Box Step Ups
25lb db
16” Tire

Rx
15.35 min

9:52 rx

9:52 rx

11’29 RX 

grip failure on the round of 30

Rx’d: 12:18

11:36 
30lb DBs

10:41 Rx

11:30 Rx
M/35/197

35lb KBs/18” box (gym doesn’t have 20)
Row Rx

10:10

went in expecting to break the step ups but they felt good even after squat day. Kept 1:50-1:54 pace on the row. Wanted to practice consistency there and was happy with the result. Big tax on the grip. Used KBs as I didn’t wanna walk over to the other side to grab DBs. No knurl but less rotational force probably evened out vs DBs.

15:45. At home, subbed 50-40-30 sdhp @45 bar for row. 25lb plates for step ups. 

11:13 
BURPEES
DB 30LB 

Stitches still in from burpee box jumps 😳😬🤷‍♀️😜

60lb BB back rack for step ups 18inBox
RxRow
forgot the timer be about 20min

42-30-18 reps in 15:10 of:
Row calories
Dumbbell box step-ups, 20"/20#

F/40/133lb
12:56 rx 

row times 2:52, 1:55, 1:05

13:16
12 kg KBs (26.5 lb)

42 30 18 
Cal row
Unweighted 20in box step ups

Just started back at the gym this week after not working out all summer 😫 
Previously had been CrossFitting 3-5x/week for 2-3years... the weighted step ups were just killing me, couldn't keep up the pace so dropped the weightsand it still took me twice as long as I had hoped 😆

14:14
42/30/18
Elevated mod push-ups
20” box with 8lb. dumbbell
==========
50yo/5’7”/118#

Modified, using 2x 9,5 kg DB
--
42-30-18 reps for time of:

DB SDLHP @ 2x 9,5 kg DB
DB bench step-ups

> 11'10''
--
Peace.

Had to sub bench step-ups for box step-ups (no box), otherwise Rx.
10:55

Holy grip!  Ended up breaking briefly on the 30 step-ups to keep from dropping a DB.  Rows were around 1:45, 1:15, :45, C2 at Drag 7.

Rx 
35lb each & 20"
10:13
 
Legs feeling those OH squats
M/30s/225lbs

Son(14)
25lb each
13:50

M/31 180# RX’d 16:15 

Thanks for your row times suspects
I knew I had some work to do, but I didn't realize how much:)

M 52/205/6’
Subbed 51/36/22 sdhps with #50 kettlebell for the row.  Used a #50 sandbag and a 24” box for the step ups.  9:48.

11:20 - 30lb dumbbells

10:23

https://youtu.be/ZzC6dmOuKUw

As rx’d, 11:12.

Spicy.  Rowed hard but stayed below redline, so I could try to go unbroken on the step-ups.  Was barely able to do it – round 2 was gut-check time.

49m/5'10"/180

Rx 18:15 feels good to be back

42-30-18 reps for time of:
burpees
Dumbbell box step-ups (20lbs 20 inch box)

Good one.

(Sub 21-15-9 Eco Bike and 42-30-18 DB Step Ups)
Lee 43 8.31
Noah 15 12.21 (7.5kg DB)
Ollie 15 14.06 (7.5kg DB)

Mike - I didn't watch exactly but my rows were about 1:40/1:20/:45 I think.  It takes me 1-2 pulls per cal.
Step-ups felt brutally slow.

11:36 rx
M/53/175#/5'11"

11:45

step up were harder than I thought - both on my legs and grip

RXd.

10:24.

Sent it today as much as possible. Grip failure on round of 30 step-ups. Pushed through on the other sets, but boy that was the hardest part about this one!

Rx 12:00

M/47/6'2'/180#

Scaled to women's rx'd in 10:21 will try with 25's next time 

@Mike A. my row times were
2:15/1:40/1:03

13:54 

39 y/o M. 
11:57
Could've hustled more on the middle sets

20lbs dumbbells, 20" box
12:44 - completed step-up #9 at 12:00, then took a short pause, then finished.

After watching the video of XF athletes and trainers barely finishing <12, I figured the 12min cap is just an idea.

10:18 Rx

Scaled to
12# kb's
15:33
m/52/175
used 25# db's to start but switched to 12 # after
12 step ups in the first rnd.  Just sooooo slow.
Question---how long did it take you to row the 42/30/18 cals????
thx

RX 10:20

16:08

Globo wod: If a rower isn't readily available, 600/400/200m runs, 1 to 1 burpees for cal row, or 36/24/12 cal assault bike are acceptable.  For the box stepups, stepping onto a weight bench, stacked plates or other sturdy object is also acceptable.

Bodyweight sub: 600-400-200m runs and 84/60/36 Bodyweight stepups or stationary lunges.  Sub burpees per above if running isn't an option. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMS
Monostructural and... also kind of monostructural. I guess they're technically weighted squats so weightlifting. But really back squats can be monostructural, like for the 30-rep max. So really just depends on what you're trying to get out of it. This probably needed to be in the rant section. Anyway, squatting with unilateral loading, endurance, stamina, and scaling an obstacle are also themes.


					SHORT		MEDIUM		LONG

LIGHT
										x? - not too good on judging rowing calories
MEDIUM

HEAVY

TECHNIQUE SCALE
AMRAP in 15 minutes of:
Row 250 meters
20 lunges

CONSISTENCY SCALE
Mush everything together into one round

INTENSITY SCALE
Sub box jumps for step-ups, and work on step-ups during the warmup

MY STUFF
4 rounds of run 200m, 5 pistols on each side

GENERAL FEAR LEVEL: 7?

14:04
Scaled dumbbells to 18 lbs (10 + 8 each hand). 
coming off 14 day sick/rut break so removed time cap and maintained a steady pace. 

30-18-12 reps for time of:
Row calories
Dumbbell box step-ups
2 50-lb DBs, 12-in box
10:13

8+17 RX