30lb medball
10 shuttle run (1 shuttle run = 20m)
1:12/1:08/1:13/1:28/1:17/1:21/1:20/1:32/1:32/1:20   13:23
rest 2:00 b/t sets.

:54, :57, :59, :59, :58, 1:00, 1:02, 1:05, 1:04, 1:01
Loaded a tote bag with 30 lbs. of stuff. 

Scaled, 25# dumbbell held behind the neck with both hands. Times are the best approximate I could do with a wristwatch while holding the dumbbell. 

Rested about 2 mins each round; much harder than anticipated. 

Best: 45.72 sec
Worst: 48.34 sec

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

:57-:55-:58-1:00-:57-1:01-1:00-1:02-1:04-:56 - Rx 

(Time started with 10m run to the 30lb ball, then pick-up run out and back. Time stopped when the ball dropped at the end.)

subbed for: 
Approx 1/2 mile farmers carry with 15lb dumbbells, slowly with nasal breathing:
(9 minutes)
rest/stretch 6 minutes
200m sprint with dumbbells: :50
rest about 3m
200m DB sprint: 52
rest about 4m
200m DB sprint: :54
rest about 5m
200m DB sprint: 50
rest/stretch about 6m
1/2 mile DB farmers carry back
(nasal breathing only, 9m)

With 20# weight vest, times:

1:07/1:07/1:11/1:09/1:11/1:15/1:12/1:14/1:19/1:11

Rest between 2 and 3 minutes each round, closer to 3 for most of them.  Alternated with 30# medball on right shoulder, left shoulder, and in front each round.  In front was slowest.

#weightvestmonth

50m/5'10"/185

Seconds/Round as follows
51/53/49/47/48/47/50/50//48/49

Rx* trueform runner and 30-lb med ball because no sandbags available 

Worst - round one 1:09 
Best- rounds six and ten 0:47

1:09
1:04
:56
:54
:49
:47
:51
:53
:50
:47

@20kg

1:03 (on the side)
:57 (on the back >)
:54 (on the back >)
:52 (on the back >)
:50 (on the back >)
:50 (on the back >)
:49 (on the back >)
:47 (on the back >)
:46 (on the back >)
:44 (on the back >)

M/48/5'8/#211
10 sets of
1:00 of SSB(#70) jog in place on foam pads
1:00 rest

Rx
1:03
:59
:54
:58
:59
1:00
1:00

Rx with 15 kg sandbag which is more than 30lbs

Worst-1:08:52 min (3rd)
Best- 53:68 sec (10th)

Rx with 15 kg sandbag...more than 30lb

Worst-

As Rx’d, using a slam ball and Googled/estimated distance. Best time: 0:48 (last lap) Worst: 1:05 (first lap) Most were in the 50’s. (On L shoulder and heading in the better direction for the slight curve in the path yielded the best results.) Took about 24:00 total including rest.

M/50/88

20m x 10

Best  1:08
Worst 1:19

Forgot to post this!

10 rounds of 200M Run with 20lb Backpack Carry
1- 57s
2- 57s
3- 57s
4- 59s
5- 58s
6- 60s
7- 59s
8- 59
9- 57
10- 54 

M/55, rx with 2 min rest between.
1:11, 1:10, 1:07, 1:11, 1:12, 1:19, 1:13, 1:19, 1:13, 1:16. 

Робив на стадіоні при 27 градусах тепла. Зайняло все більше години

0:37 (Найшвидший)
0:42 (найдовший)
0:39 (середній показник)

10 раундів
Спринт 200 м + слембол 15 кг

1:16-1:13-1:07-1:11-1:02-1:04-1:07-1:04-1:00-1:05

Modified:
--
5 km hilly run, untimed. 
--
Peace. 

10 200-m sandbag runs (.13 miles/ 1% incline regular treadmill)
Rest as needed between efforts.
♀ 20 lb wall hall 

1- 1:27
2- 1:18
3- 1:19
4- 1:18
5- 1:15
6- 1:38
7- 1:00 (switch to assault runner)
8- 1:02
9- 1:09
10- 1:00

M 50/165/5´9"

I was running inside, so I had 3 turnarounds per run. For this i modified to 10x 150m.
I used a 30 lb WB and did it as a E2MOM

slowest Round: 43 sec (first Round)
fastest Round: 38 sec. (8th & 10th Round)

43/42/41/40/40/40/40/38/39/38 Sec.

I highly recommend to try this one out, it´s much harder than it looks...

I used a 35# kb, and started out pretty slow, first run took me 1:27, last one took me :56. I liked this WOD!

Hmmm. First post didn't work again. 

~9lb gym bag

1:30, 1:27, 1:30, 1:27, 1:32

:41/:42/:40/:41/:41/:42/:43/:44/:43/:41

30lb Dball


GWU: Running Drills w/Henshaw on YouTube 

SPWU: Jog ^ Weight for Wod

Cool Down: Hip Flexors/Legs

Best: 51 sec (Last)
Worst: 67 sec (First)
average was 62 seconds per run, and did a round every 2.5 minutes 
Total of 27 mnts

Rx+
Using 50lb pancake bag, 200m slight incline/decline 
:43,:48,:46,:50,:49,:49,:47,:49,:47,:43

Son(15)
Using 30lb bag of springs
:46,:53,:51,:51,:49,:51,:51,:48

Does this WOD have anything to do with the concept of 'sandbagging', or as a response to the criticisms regarding athletes who were dropped from the semi's for 'sand-bagging'?

Rx’d (?) 
Threw 30 lbs of small plates in a sea bag, draped like a sling over 1 shoulder (alternated shoulders each round).

Best:  48 seconds (Rds 9 and 10)
Worst:  60 seconds (Rd 1)
Rest:  90-112 seconds between rounds 

Really hit stride after Round 1.  Round 2 was the second worst with 53 seconds and just got better after that.

injury scale to: farmer's carries with a pair of 55lb dumbbells. untimed

With a 20# weight vest on and a 20# Med Ball (no sandbags available)
:59-:59-:59-:58-:59-:58-:59-:58-:59-:58

Harder than it looked on paper, but not like Chris's 100# journey.  Rest periods were 2-3 minutes.

Cruise ship workout after 2 relatively tough metcon days. 
Shoulder press 10-10-10-10-10, 25# DBs, alternating with 10-10-10-15-15 abwheel reps
Unsupported bent over rows 5-5-5-5-5, 60# DB

14L sandbag ~50#?
59s/70/55/58/54/67/71/69/60/65

10 200-m sandbag runs
Rest as needed between efforts.
 30 lb
30 min.

Stuffed 20lbs + towels in a small sack, carried on the shoulder, ran on turf field.
#4 Fastest = 56.59
#9 Slowest = 65.22
Average = 60.67

Fastest 1:27 Slowest 1:44(rat dog bit my shoe) Total 29:28 
Used 55lbs water bag floor anchor from punching bag 

I found it interesting that my heart rate would be in the 170s during runs, but I wasn’t very short of breath though out. 

M/39/72”/170

as rx with 30+ lb ruc sac 
:54, :47, :46, :47, :50, :47, :47, :48, :49, :46, 21:46 total time 

M/51/195/5'10"

23:15 Rx running clock.  

~45-55sec / run with ~1:20-1:30 rest between each run.  

No sandbags or heavy medicine ball at home. Loaded up 30 lb weight vest. 

0:40 to 0:47 

23:17 overall. 

2x5 kg (11 lbs) medicine-balls

Slowest: 1st - 1:03
Fastest: 4th - 49 sec

10 200-m sandbag runs
Rest as needed between efforts.
Total time 20’:36”
intervall rest max 50”

Globo scale: If you don't have a sandbag of that weight use a medicine ball or a slamball of the same weight.  If that's not available run in a weight vest or with a rucksack.  If you're at a Globo and using a treadmill set the incline higher than usual and do 200m sprints unweighted. 

Champions Club Scaling Notes

RANT
The word "gimmick" can carry a negative connotation - and rightfully so - but in the WORKOUT THEMES section when I use "gimmick," I take it to mean a format or movement that you would not normally build a CrossFit program around: Kettlebell snatch, running with a medicine ball, dumbbell burpee deadlifts, burpee muscle-ups, the Champions Club Theme Workouts, etc. They are not bad by any means, as being prepared for the unknown and unknowable is a foundation of CrossFit. Just know if your running technique is not on point, or your running speed is not on point, it would help to lose the sandbag for today.

WORKOUT THEMES
Monostructural and weightlifting. Functional movement, large load long distance quickly, odd object, gimmick

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

COORDINATION SCALE
Lose the sandbag, otherwise as listed. Warm up with Pose drills

STAMINA SCALE
Run 2000m with a sandbag

SPEED SCALE
Put on a timer for 40 minutes and practice sprints (probably best not to start in a sprint, but give yourself maybe 20ish meters to build into it)

MY STUFF
So I had this ripe idea I'd throw both 50-lb. sandbags on and just run a quick 2k, having never done a weighted run in my 17 year CrossFit career other than a 20-lb. med ball. You know, something in under 7 minutes that I could just coast through and write on like it was no big deal and make me sound impressive. A humble brag, as the younglins in the gym say. Welp, I made it 800 meters in a gate I cannot in good conscience call a run. A shuffle. A Mr. Carey warmup. A Northwestern quarterback trying to escape a collapsing pocket. Whatever it was, it was not unbroken, which is a first in my CrossFit career; the sandbags were dropped 6 times. It wasn't even like a 6 on difficulty. I just couldn't do it. Those floppy bastards would not stay up on my shoulders. Chalk it up to another dose of humble from a simple CrossFit workout. There was this homeless dude walking a grocery cart back towards the gym while I was "running" that way and it felt like that opening traffic scene from Office Space; he would get close, I'd pick up the sandbags and haul my candy-ass down the sidewalk a few steps, set them back down, he would get closer, repeat. I ended up making it back to the gym just before he caught up to me. 10ish minutes in total. Maybe more. Aaaaaand when I threw them down when I got back into the gym.

GENERAL FEAR LEVEL: 8