300 reps
26/24/28
24/22/29
18/24/30
18/23/34

330 RX

M/40/5’9”/195#

299 reps 
50 lbs. dumbbell

269 reps:
60# KBS 23-21-20-18=82
Abmat SU 22-21-19-21=83
Rev Lunge 26-24-26-28=104

223 total
kb swing 23 19 17 20
situp        15 17 16 14
lunge       18 23 21 20

M/27/5'8"/175lb
CrossFit AFK

348 - Rx
Swing 25-21-20-20
Sit-up 30-30-25-30
Lunge 40-37-33-37

4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB

288 reps

4 rounds RX
All of 25/25/20

5min C2 Row, CFWU, no back extensions.....machine MIA

4 rds
16Kg, running clock, 60sec on each event, resolved to 23/23/27s.  Situps incredibly hard as breathing difficult

59 yo m/5’5”/135lbs

4 rounds of:
1 minute of kettlebell swings 35lb (above head)
1 minute of sit-ups
1 minute of lunges

378 reps

314 Rx'd

 

R1: 25/28/29
R2: 24/30/29
R3: 26/29/31
R4: 25/30/30

M/64

4 rounds RX
Total 610 reps
Round 1 25/25/25
Round 1 25/25/25
Round 1 25/25/25
Round 1 25/25/35

Rested 1 minute in between rounds. Redlined at work PAT test yesterday (1/2 mile run with obstacles {4:33}), so I just wanted a Lift today. Did 3RM backsquats after this workout.

4Rds = 15min
50lb KBSwings ~23per round
AbMatSitups ~ 20 per round
Lunges ~ 22 per round
Rest 1 min.

Rx

total 389

KBS 31/31/31/32
Su.   27/27/28/29
LU.   32/37/40/43

M/53
4 rounds of:
1 kettlebell swings 19/20/20/18
1 sit-ups 19/20/20/17
1 lunges 20/20/18/18
♂ 35-lb KB

Rx
95-90-85-73

427 total reps, rx
Round 3 nearly did me in.
M/54/175/5'11"

Did like 30 35 swings
25 - 29 abs
28-33 lunges 
.aprox, didn't count

As rx’d, 395 total.

Swing: 31-29-29-29
Situp: 31-30-31-34
Lunge: 35-36-38-42
Totals: 97-95-98-105

Unbroken, but did not push the pace of the movements until the last round.  Would be interesting (but not fun) to try this again going out faster and seeing how long I could hang on.  Did lunges in place; wasn't sure it mattered, but seemed like it would keep the intensity higher.

50m/5'10"/185

Fun

Fun

1 min plate swings (25 lb)
1 min walking lunges
1 min GHD situps

Round 1: 26-32-23
Round 2: 26-32-23
Round 3: 24-32-22

250 total

Rx' Total: 231 reps

25 kg Dumbbell American swings

M/37/6’/176#

KBS: 25/25/26/26
Sit-ups: 23/25/26/27
Walking lunges: 33/37/37/42
Total: 352 reps Rx

Deo gratias

M/45-185-5’10”
255 reps

kb swings 30-26-26-27
sit ups 24-24-25-27
lunges 35-28-32-34
=338

275 with 12 kg KB

4 rounds of:
1 minute kettlebell swings 42-37-38-39
1 minute of sit-ups 30-30-29-30
1 minute of lunges 32-32-31-32
 ♂ 53-lb KB
total 400 reps

Modified: sumo deadlifts @ 23kg instead of kb swings. 234 reps

First did workout of the day for 5/17/23 (row/pushups), then...

Rx with 30 sec rest between rounds
35# kb, abmat situps,walking lunges
26/30/30
26/28/28
26/27/28
27/26/28
330 total reps

F/39/5'4"/144

4 rounds of:
1 minute of kettlebell swings 36/30/30/30 = 126
1 minute of sit-ups.                 16/25/30/30 = 101
1 minute of lunges.                  20/20/30/30 =100

♀ 35-lb KB ♂ 53-lb KB

Post total reps to comments.

Total reps: 327

35/M/5'7195lbs

4 rounds:

1 min dumbbell swings (16kg)
1 min sit ups
1 min Lunges

255 reps

36 / M / 5'9" / 135lbs

Assumed a continuously-running clock.

3 rounds, 35lb dumbbell swings:

23-18-23
13-18-17
14-19-18

Total: 163

M 52/195/6’
30/29/27
30/27/28
30/28/28
30/28/29
344 reps.

318 reps in 4 rounds of:
1 minute of kettlebell swings, 35#
1 minute of sit-ups
1 minute of lunges

302 15# kb 

313 reps

Modified:
--

4 rounds of:
1 minute of DB swings @ 20 kg
1 minute of GHD sit-ups from bench 
1 minute of walking lunges

> 30/18/27 + 27/26/27 + 27/20/28 + 27/20/27 = 294 reps
--
Peace.

Beginner RX. Worked through right ankle pain.
3Rds 1min each - KBS, SU, Lunges
R1
30 KBS
28 SU
25 Lunges
R2
26 KBS
25 SU
25 Lunges
R3
25 KBS
22 SU
25 Lunges

M/39/72”/170

as rx 325 reps

KB Swings
Hollow Rocks
Lunge Steps

342

Rx’d:  420 reps 

M/ 39.99 y/ 170lbs/68”

Rx (55lb KB) 382 reps

1: 33,32,38
2: 28,30,36
3: 28,30,36
4: 26,28,37

25,22,21,20
25,23,22,22
30,28,26,26
290 total. 

KB
30-30-30-26
Sit ups
30-25-20-20
Lunges
30-30-30-30

Trained w/ daughter, lost count. Did 35 lb kb, that was heaviest PF had. 

Rx 357 reps
Swings: 25-28-28-28
Sit-ups: 33-31-30-31
Lunges: 31-30-30-32

KBS were a mix of American and Russian. Sit-ups were AbMat butterfly unanchored.  Nice start to the 3 day series.

Very well done to everyone hitting well over 300!

400 Reps

Managed 30 Swings, 30 Sit Ups and 40 Lunges per round

Endurance
-10 min double unders (finally able to do a max of 8 in a row, so I'm very happy)
- 10min handstand excercises

WOD
335 reps (Kttb 16kg)

Post-WOD
10 pull ups wearing 10kg vest
20 push ups wearing 10kg vest

All excercises wit wife <3

M/43/82kg/183cm

I completed 242 reps on this WOD https://youtu.be/lpI_QpNVzps

Total Reps= 385
72lbs Russian KB Swings: 40/40/40/40
Sit-ups: 26/27/27/27
Lunges: 28/30/30/30

M/48/6'2"/185#

Rx'd with 53# American swings 
R1 - 29/27/28
R2 - 27/26/27
R3 - 24/25/26
R4 - 24/25/27
Total - 315 

50lb dumbbell am swings

371 reps

Since the workout is rounds not time after each round are you guys resting? If so how long? 

Kind regards, 

Great job to all of you well into the 300s. 

M/48yo/5'8/#215
336_RKBs

279 reps rx, abmat sit-ups 
r1:  23-22-29
r2:  19-19-26
r3:  20-21-28
r4:  19-21-32
Good one!

60/5’8”/155

30lbs vest, 73lbs KB, decline bench on sit-ups 
24-27-30
23-32-30
23-31-31
23-31-31

so lunges are the stationary ones, not walking?

35# KB American KB Swings
Rds = 53+50+55+62
Total Reps = 220

SC 50#kb.  
Kb: 22/18/16/15
SU: 25/22/26/25
Lunge: 23/23/25/25

Total reps: 265

35lbs kb, abmat
350 reps

4 rounds of:
1 minute of kettlebell swings 16-18-14-21
1 minute of sit-ups 15-25-25-30
1 minute of lunges14-15-17-22
44-lb KB

10 kg (22 lbs) KB

368 reps

Should we go for 22.5 kg db or 25 kg db which is nearer to rx weight i.e. 24kg kettlebell?

Is it walking lunges or standing lunges?

RX???
Russian KBS
32/21/20
27/22/20
28/18/18
28/18/20
272 Total
m/53/175

Rxd 220

RXd in the home gym. 

363 reps. 

averaged 30 for each minute of each exercise and made up ground on lunges if any of the others fell a hair behind. 

350

348

Front rack or suitcase carry lunges? Thanks 

Globo wod: sub dumbbell swings 35/50lb dumbbell if you don't have a kettlebell. 

Are the lunges with the kettelbell or body weight?

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, weightlifting. Squatting with unilateral loading, jumping, pulling from the hips/changing orientation. A good blend of stamina and speed.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STAMINA SCALE
2 rounds of 2 minutes of each

STRENGTH SCALE
Do hollow holds for sit-ups and lunge hold for lunges, go heavy on the swings

SPEED SCALE
8 rounds of 30 seconds of each, give yourself a short transition time between

MY STUFF
I'm gonna get to this one soon I think, was still feeling a little beat up from Clovis and instead of checking the box I'd like to give this a good effort

GENERAL FEAR LEVEL: 6