This article truly highlights the power of community that CrossFit fosters. I love how it goes beyond just being a place for people to work out together, but rather a support system that extends to all aspects of life. The stories shared here are heartwarming and serve as a testament to the genuine connections formed between members of CrossFit gyms.
It's incredible to see how people from all walks of life, with different backgrounds and challenges, come together to uplift and support one another. This sense of belonging and camaraderie is exactly what we need in today's fast-paced and often isolating world. The fact that CrossFit also promotes overall health and wellness, both physically and mentally, makes it even more valuable.
As someone who values community, I found this article to be an inspiring reminder of how much we can achieve when we come together and support one another. Thank you for sharing these stories and shedding light on the amazing connections forged through CrossFit. It truly seems like a life-changing experience for many.

Patiri

Intermediate 
28:03

Working a week behind.

Intermediate Option

For time: 
10 tuck jumps
7 muscle-up transitions
20 kettlebell snatches 24-kg
20 one-legged squats, alt
30 toes-to-bars
30 overhead squats PVC
40 sit-ups
40 medicine-ball cleans 10-lb
50 burpees
50 double-unders 

22:20

Finally made this up:
For time:
10 box jumps
10 strict pullups
20 kettlebell snatches 16 kg
20 squats
30 hanging straight leg raises (to L-sit)
30 KB overhead squats 16 kg
20 medicine-ball cleans 10# (realized at 20 I was supposed to do situps)
40 sit-ups
20 medicine-ball cleans 10#
25 burpees
100 single-unders

17:28

Intermediate Option 40:30 but 10 Bar MUs

17:58
M/53/175/5'11"

10 box jumps (24")
10 pull ups (strict)
20 DB snatches (50#)
20 alt lunges
30 toes-to-bars
30 overhead squats (45#)
40 sit-ups
40 power cleans (88#)
50 burpees
50 double-unders

32:50

32:50 

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

24:12 - Sc (Jumped to a 38 1/2 in box. All else Rx. Could not psych myself up enough to land on the 40in or 42in.) 

22:45 Intermediate 

Lots of subs and scales. 36” box jump. BMU turned into CTB. Assisted pistols. DU to end it. 

26:26. 

hit 2 BMU then had to alter plans. No higher box jump in the home gym. Checked the box but still an ass kicker. 

Beginner, tired and very hot today
13:20

20 box jumps at 24”
”
”
rxd
”
”
20:35 + 2 mins of double under practice

37:30

30 in
53lb kb
75lb bar
14 lb ball

Modified:
--
10 DB weighted bench step-ups @ 2x 7,5 kg
3x (10 inverted rows + 10 bench dips) 
20 DB swings @ 15 kg 
20 curtsy squats, alternating 
30 toes to dumbbells 
30 DB OHS @ 12,5 kg, alternating sides every 5 reps
40 GHD sit-ups from bench
40 sandbag cleans @ 14 kg
50 kneeling push-ups 
50 jumping air squats 

> 34'08''
--
Peace. 

@home version 

WARM-UP 
100 lying toes touch 
Hips mobility 
20 anchored SL kang squats 
Shoulders mobility 
10 SA snow press

3 rounds :
5/5 DB snatchs 15k
5/5 SA DB Thrusters 

2 rounds :
4/4 DB snatchs 22.5k 
4/4 SA DB Thrusters 

3/3 KB snatchs 28k
3/3 SA KB thrusters 

SKILL 
EMOM 10
Odd : 12 pistols 
Even : 10 tuck jumps 

PREP
2 reps each movement

WOD 
FT :
10 squat jumps 
10 SA devil press 22.5k
20 KB snatchs 28k
20 pistols 
30 v-ups
30 SA DB OHS 15k
40 weighted sit-ups 22.5k 
40 SA DB squat cleans 15k 
50 burpees 
50 tuck jumps 
16'25

COOL-DOWN 
6' stationary EZ run
Every 2' : 2x15" low dragon stretch 

M/37/6'/180#

For time:
10 box jumps 38"
10 bar muscle-ups
20 dumbbell hang snatches alternating every five reps 50#
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats 75#
40 GHD sit-ups
40 medicine-ball cleans 20# (17:00)
50 burpees
100 double-unders (messed around with triple-unders for two minutes before switching to double-unders)

24:41

10 years ago this weekend I did my first CrossFit workout and I haven't looked back since. Deo gratias.

31:17, at home so had to modify:
30” BJ
10/10 C2B pull-ups/ring dips for MU
40lb DB for snatch
26” step ups for pistol
65 OHS
abmat sit-ups for GHD
25lb plate for cleans. 
Burpees were spirit wreckers…

Rx- 21:03

Rx but with 100 double-unders

22:50

10 box jumps 24”
10 jumping bmu 
20 kb snatch 35
20 Bosu squats
30 T2B
30 OHS 45
40 Sit ups
40 KB cleans 35
50 Burpees
50 Double unders

26:45

M 52/195/6’
Intermediate kind of.  30” box, jumping bar muscle ups,  dumbbell snatch, abmat sit-ups, pistols to an 18” bench.
22:37.

17:40 for beginner WOD

M/66/5’10”/166/Post stroke

14:22

10 BJ (42”)
7 BMU
20 KBSN (16kg)
20 One Legged Sqt to medball
30 T2B
30 OHS (65lbs)
40 GHD Sit-ups 
40 Medball CL
50 Burpees 
100 DUs

Best attempt at Rx with the equipment on hand. Same reps with: 36" box, BMU, 50lb DB, pistols, T2B, OH@75lbs, GHDs, med@20lbs, burpees & finally touch to target 13" above reach in place of triples. 
24:38

That, was, rough. About 16min with commute time for everything pre-burpee. Burpees super slow too. Calves were completely locked up and had to do final jumps one at a time. 

Son(15)
Same reps with: 36" box, C2B & dips, 35lb plate for KB, pistols, T2B, OH@55lbs, GHDs, med@20lbs, burpees & touch to target 13" above reach. 
34:17

Subbed/Scaled
For time:
18 BJ (24")
14 CTB Pull-up (as strict as possible)
14 Ring Dips (strict)
30 DB Snatch (35# heaviest I have)
20 Pistols (assisted)
30 TTB
30 OHS (75#)
40 AbMat sit-up holding 45# plate
40 Medball Cleans (20#)
50 Burpee
100 DUs
30:08

That sucked.  Upped the number of BJs at shorter height to at least travel the same overall vertical distance. It would have taken too much time to set up my make-shift GHD rig so subbed that - holding that 45# plate after those OHS was tiring and made me break the sit-ups. Medball cleans and burpees were in sets of 10.  lots of trips on the DUs but I was determined to do all 100.

Scales and subs - 40" box jumps, ring muscle-ups, and double-unders

As modified, 22:30. 

A little bit like a tougher, more technical version of the Filthy Fifty.  Went with 40” on the box jumps – this is stacking two 20” boxes – getting to 42 would have required 2” on the top, which could have been a plate I suppose.  It sounded like a recipe for falling, though – envisioned catching my toe on that last 2-inch lip.  As it was, I only failed one of these jumps, and no damage done thankfully.  All singles for both these and muscle-ups.  Snatches 10 right, 10 left.  T2B 10-8-6-6.  OHS unbroken.  GHDs and Medball cleans 30-10. 
Burpees 21-15-9-5.  Still don’t have triple-unders and didn’t feel like working on them today, so went with DUs.  1 trip and 1 stop (at 40, mentally weak), but dubs felt strong today.  I imagined doing this workout in reverse order, and how awful that would be – especially at the muscle-ups and tall box jumps near the end – yow!

49m/5'10"/180

Por tiempo:
10 saltos de caja
10 muscle-ups con barra
20 arranques con pesas rusas 16Kg
20 sentadillas con una sola pierna, alternando
30 toes-to-bars
30 sentadillas sobre la cabeza 30Kg
40 abdominales GHD 40 cargadas
con balón medicinal 10kg
50 burpees
50 saltos dobles

tiempo total 22:29

Intermediate scale+ (upped Bar MU to 10 reps):  23:48

151019: 29:17 with similar but less intense scale (BJ @ 24”, Pistols assisted, med ball @ 15#, and only 50 DUs)

SC 28:45
10 30" bj/1:1 PU&dip
20 50# kb sn/pistol to 19" bench
30 K2e/75#ohs
40 ⚓ su/20# med ball sq cln
50 burpees/DU

Modified 23:38

Intermediate
30 inch box
No bar mu 
50lb kb
pistils to a bench
15lb ohs 
16lb medball clean
100 double unders
24:07

For time:
10 box jumps- 24” + 55lb plates 
10 inverted row + 10 tricep dips
20 kettlebell snatches- 35lb dumbbell 
20 one-legged squats, alternating on 14” box 
30 hanging knee raises 
30 overhead squats- 55lb 
40 Ab mat sit-ups 
40 medicine ball cleans- 15lb dumbell
50 burpees
200 single unders 

25:31.35

scaled to:
10 - 24" box jump (:16)
10 - assisted muscle ups (1:39)
20 - 50lb one arm DB snatch (1:04)
20 - pistols (1:11)
30 - TTB (1:34)
30 - 2x35lb db OHS (3:08)
40 - 20lb medball squat clean (2:43)
40 - GHD SU (2:33)
50 - burpees (4:59)
50 - Double unders (:56)
Total Time - 20:03

intermediate option 
25:02
I always underestimate these type of workouts

Beginner Option:
For time: 12:39

10 box jumps (20”)
10 push ups
20 kettlebell snatches (12kg)
20 squats
30 hanging knee raises
15 overhead squats (35#)
40 sit-ups
20 medicine-ball cleans (20#)
25 wall ball (10#)
50 jumping jacks 

10x 4-stair jump (32" up & 32" forward)
15x pull-ups
15x ring dips from 1/4 squat
20x dumbbell snatches (10L, 10R), 35lb DB
20x pistols to 12" box (sit)
30x toes to bar
30x overhead squats with empty standard bar (17-lbs)
40x GHD sit-ups
40x med-ball cleans, 10-lbs ball
50x burpees
50x double-unders
23:53

50 burpees, so late in the WOD, were clock murder.

10 box jumps (90cm)
10 bar muscle-ups
20 kettlebell snatches (24kg)
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats (35kg)
40 GHD sit-ups
40 medicine-ball cleans (9kg)
50 burpees
in 22:00, then
50 triple-unders
Total time: 32:00.

14 30’’ box jumps 42”=14x30
Jumping MU
20 kettlebell swings 
150 singles
all else Rx 
23:14

26:40 
Scaled the triple unders did only 15 and added 50 double unders

Time cap?

Scaled 36 minutes hard work 😓 but really nice 
10 box jumps
10 jumping bar muscle-hp
20 barbells snatches 35kg
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats 35kg
40  sit-ups
40 thruster 35 kg
50 burpees
50 single-unders

Globo wod: for those doing this in a Globo or at home were going to need to consider your equipment availability, space, and how crowded your gym is at the moment. Subs: box jumps do bench jump overs or max distance broad jumps. Bar muscleups: 2/1 jumping bar muscleups or 3/1 chest to bar or strict pullups.  Kettlebell snatch: Dumbbell snatches at equivalent weight, Toes to bar: V-ups holding a stick. OHS: dumbbell OHS 35/20 15 reps each arm. GHD situps: either 3/1 abmat situps, 2-1 incline board situps, 1-1 weighted abmat situps 50/35lb dumbbell, or do cross bench situps with your feet under dumbbells,  sit perpendicular to the bench and touch behind you similar to a GHD situp.  Medball cleans: slamball cleans, dumbbell squat cleans 20/15lb, or barbell squat cleans 75/55lbs, burpees are burpees, triple unders: 2/1 double unders or tuck jumps if you don't have a rope. For those of you in a busy gym you may need to split these elements up into separate workouts in the same session based on equipment availability and gym flow. Use your best discretion. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A CrossFit-specific test of a bunch of different modalities, trying to find a weakness in there somewhere.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

COORDINATION SCALE
Pick three movements from here and hit a classic AMRAP in 20 minute triplet.

ENDURANCE SCALE
Build this one around box jumps, burpees, and med ball cleans (and probably OHS), and find a 12-minute AMRAP you can really go fast on

STAMINA SCALE
Rearrange the order so midline gets fried out first, then legs, then whatever else

MY STUFF
Finished the burpees at right around 19:00, then spent 4 minutes practicing triple unders (got 3 in a row) before doing 50 double unders. Made a few modifications on ROM as I went along

GENERAL FEAR LEVEL: 7

Beginner Option:
For time:
10 box jumps
10 jumping bar muscle-ups
20 kettlebell snatches
20 squats
30 hanging knee raises
15 overhead squats
40 sit-ups
20 medicine-ball cleans
25 burpees
50 single-unders
♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball
18:59