KELLY
	5 rnds
400 m treadmill
30 box jump step down 50 cm
30 wbs 6 kg
	29:08

9/20/22: finally made up 7/10/23! Injury SC/subs...800m echo 🚲/box step ups/8# wb...30:50
10/1/21: Raining, sub 1200m echo 🚲...35:25 

Just getting started again after a long hiatus, must be almost ten years now, so looking forward (or not! 😁) to seeing how wods have evolved. 

Taking it very slow and easy, doing scaled down versions these first couple of months. 

Today I did three rounds instead of five, apart from that I kept to 400m, albeit very slow but still, 30 jumps and 30 wall balls, time 25,27 

Too difficult for me, I am just discovering the sport of CrossFit ! But nice post anyway ! 

30:47 RX

Nice Post, Nice workout of the day ! Security of movement is important ! 

27:51
Ub box jumps e round
2 sets 20/ 10 x wall ball e round
Rel long breathing breaks

Running got increasingly harder.
Felt a little anxious before. Reminded me its doable keep going , only 20, just 10, lets do this.
Feeling amazing now.

TY CF

M/27/5'8"/170lb
CrossFit AFK

27:22 - Rx (Not a PR but still under 30 so that's good. Runs have been hard lately. Legs are also massacred from the tabatas and heavy squats. "Cardio" felt all right but the muscles were pumped and slow after round one. I'm going to crush this next time.) 

30m cap/30 wallballs short of completion. As rx’d. No warmup/slow runs. Mostly rebounding box jumps. 12/10/8 rep sets for wallball shots. First long intense cardio WOD in a while. Lungs hurt from the smoke, which is rated as moderate today, but no asthma recently. 

last time 30:59 to completion

176#/43yo/176cm

29:41

Beginner-ish Scale
3 rds for time
10 stair sprints, basement stair
20 box step ups, 2nd garage stair
30 squats, strict

13:43

29:20 Rx
M/35/197

28:25. Did 20 reps for BJ and WB

36:43 14lb wall ball, 18” box jump 

Rx
28:45

Rx'd 
25'21"

25lb thrusters for wall balls 
29:15

45:13.33

18” box
14 lb ball

RX but, switched 400m run for 1000m Bikerg as no place to run.

@24:48

4 rounds
0.25 miles on treadmill
30 box jumps on 20” box
30 thrusters instead of wall balls 2x22.5lbs

25:15

Modified, using 2x 7,5 kg DB:
--
5 rounds for time of:
50 DB SDLHP 
30 DB weighted box step-ups
30 DB thrusters

> 30'13''
--
Peace.

28:08 (3rounds) 

 37:06 (1st time) 
 15 lb dumbbell thrusters as a sub for wall balls 

5 rounds
400m run on treadmill 1% incline 
20” box
2x25lb dumbbells thrusters 

23:39

29:32 Rx
M/42/195#

M 52/195/6’
Three rounds.  Wall ball target 9’.
18:00.

4 rounds:
400 m run
30 box jumps (20in)
30 wall balls (20#)

Time - 34:07

Beginner as prescribed.
19:54
==========
50yo/5’7”/116#

Beginner: 9:20. 

39:43

1 mile warm up run.

Sub wall balls w 45 lb thruster in garage

Too much leg for a week! Still can't walk from front squats and weighted lunges.

Rx
Wall balls were up on deck which I think classifies this as Rx+ with those extra 6 stairs/round 😏

30:20

Son(14)
4 rounds
33:21

32:31 5 rounds for time. Subbed Air squats for wall balls

400m run
30 box jump - 24"
30 wall ball - 20lbs, 8 feet

25:03

Compare (190722)

.25 mi run on treadmill
30 box jump - 20"
30 wall-ball - 18lb ball, 10 feet

26:36

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♂ 24-in box, 20-lb ball
29:25

Empty barbell thrusters for wall balls
39:45

Rx’d: 30:30

211001: 32:19

190722: 37:04

39:02 

First endurance workout in a while so definitely tired me out. I'm used to lifting weights, but just starting my journey in CrossFit/endurance.

24:37
20" box, 25 lb plate thruster 

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Time is 21:43.  I did not complete all 30 squats in the first round due to leg muscle fatigue but I completed the other two rounds fully.  I probably completed 20 squats if I had to guess.

30:06 9’ ceiling on wall balls 
Considering I can barely walk, because my legs are sore from the Front squats on Sunday. I’m good with the time. But 7 seconds faster would have been great! 
211001 37:43

Lee (Sub 10Kg DB Thrusters) 30.24
Noah (Sub 5Kg DB Thrusters) 32.52

29:10

4 rounds of wall balls done 10 by 10. Last set unbroken!

Globo scale:  If you do not have a medicine ball today sub dumbbell thrusters 20/15 lb dumbbells.  If you have a medicine ball but can't throw it on the wall toss it into the air 10 feet and catch it in a manner similar to a wall ball, if ceiling clearance allows. Box jumps can be done on a bench or platform if no boxes are available, or you can build your own box if the gym has those aerobic step things, 10 plus the top gives you a 24" box, 8 plus the top is a 20" box.  Be careful as this box isn't as stable,  so perhaps set it up next to a wall for additional stability.  Subs for runs are 500m row or 25 calories assault or echo bike. If you are using a conventional treadmill for the runs use a slight incline.   

Consider your facility,  it may be easier to do this in a gymnasium or outside if your weight room has low ceilings.  When I did this wod at my YMCA years ago I tossed a medicine ball on the wall in the gymnasium, there were tumbling mats stacked up in there that I used as my box jump platform, and a door from the gymnasium led up to the upstairs track for the runs (11 laps equaled a mile, so I did 3 laps per round). 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A evil joke played on an OG named Kelly Moore. Gymnastics, weightlifting, monostructural mushed together into a brutal test of capacity in all three. Jumping with elasticity, squatting without connection, odd object, pushing, core to extremity.

					SHORT		MEDIUM		LONG

LIGHT
												x
MEDIUM

HEAVY

TECHNIQUE SCALE
As is, cut the weight and height down so you can keep it at a 6 or so for intensity, allowing the form to stay better

CONSISTENCY SCALE
Mush everything together into 1 round?

INTENSITY SCALE
Do each individual round for time, rest as needed between rounds

MY STUFF
16:57 as rx'd, a little less than 20 seconds off my pr from 2010. Really surprised and happy with this one. Took it at around an 8... a 9 might have gotten a pr.

GENERAL FEAR LEVEL: 9

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
15:40