191 RX

M/41/5’9”/193#

74, 63, 60
Subbed rows for biking

M/27/5'8"/180lb
CrossFit AFK

197 reps - Rx (Per exercise in order: 15-16-14, 16-16-10, 15-14-13, 12-10-10, 11-11-14)

M/53
Intermediate Option:

ShR, 8 m			14, 15, 15	
DBS					15, 18, 17
B4c					11, 14, 15
DB box SU		14, 14, 12
Strict burpees 14, 13, 12
Total: 213

SR= 16-16-16
DB SN= 19-20-21
Bike= 12-12112
DB SU= 13-13-13
Burpee= 13-11-14
total=221

Intermediate 

Shuttle run (8m)- 14,14,15
Db snatch (17.5kg)- 12,14,14
Sub eliptical trainer- 9,9,8
Db step-up (17.5kg)- 10,8,10
Strict burpees- 11,10,11

TOTAL: 169

Eliptical trainer in my gym takes a lot more time to burn cal. I think it is wrong like yesterday I did 10 cal in 40 sec on normal bike but today on eliptical could burn only 3 cal in 50 sec at same intensity which obviously is wrong. If someone thinks otherwise please guide me I will be more than grateful.

Shuttle runs, 8 m 14 14 14
Dumbbell snatches 16 23 23 (16kg KB)
Bike for calories14 14 15
Dumbbell box step-ups 15 17 19
Strict burpees 11 10 11

M/51/195/5'10"

RX total:  70, 72, 63 = 205
Runs:  16, 16, 16
Snatches:  19, 19, 17
Echo Bike:  12, 12, 10
Step ups: 12, 13, 10
Burpees:  11, 12, 10

Fell off badly for 3rd round!  

Total: 436 reps 

Rxd
Bike>4 jumping lunge
25kg DB
12 14 5 6 12
12 14 6 8  10
12 14 5 8 10

Subbed shuttle for single unders...
100 singles 
20 35 lb snatch
10 cal bike
10 35 lb 20" box
10 burpees

120
21
6
11
8

125
15
5
10
6

Shuttle runs: 7-7-7
DB Snatch: 21-22-22
Bike: broken meter
DB box step up: 18-16-15
Strict burpees: 11-14-13

57-59-57

60/61/62
20kg/24in
M/38y/15% BF

Subbed rower for bike

Rd 1: 75
Rd 2: 72
Rd 3: 67
Total: 214 reps

220507: (Same rower sub)

Rd 1: 66
Rd 2: 64
Rd 3: 56
Total: 186

M/48/6'2"/185#

Scaled to 35# DB the rest as rx'd 
R1 - 84
R2 - 85
R3 - 82
Total = 251

Thank you Steve Day for your response on transitions! Part of the problem was that my equipment is in my garage and the shuttle run was down a few steps and through a gate first. Good thought on just having another dumbbell ready for the stepups. Much appreciated :)

M 52/150/6’
16/16/16
15/17/17
13/12/11
13/12/13
14/15/14
214 reps.

Hotel gym subs/scale, C2 rower for bike, 16” box (tallest thing there), otherwise Rx
Shuttle lengths: 14-14-12 (40)
DB Snatch: 17-15-16 (48)
Row Cal: 15-15-14 (44)
Step-ups: 14-15-16 (45)
Strict Burpees: 11-11-12 (34)
Total: 211

Compare to 220507: similar sub/scale but with 35# DB as well - 211 reps

Like to call this an improvement seeing I used 50# this time. Plus, the C2 I used this time was in rough shape and probably not counting cals right (should have been more considering drag was on 8 this time). Every little bit counts.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m  - 14, 13 and 13
Dumbbell snatches - 28, 26 and 26
Bike for calories - no bike on my terrace instead I did JUMPING JACKS 70, 68 and 70
Dumbbell box step-ups - 15,20 and 21
Strict burpees - 14,13 and 13

424 reps 

♀ 25-lb DB - 

https://youtu.be/fdFJwrOqXMg
Shuttle Runs, 2 m
Dumbbell Snatches 50 lb
Jumping Jacks
Dumbbell Box Step ups 35 lb
Strict Burpees
I completed 335 reps /114, 109 and 192 reps) setting my Personal Record on this Workout.

84
85
85

Each 8m as 1, echo 🚲, SC 45#db...69/62/62
Total: 193 reps

5/7/22: SC 35#/reg burpee...60/66/62 = 188

35-lb dumbbell, row, 20" box
70-67-68 = 205 reps

Subbed rowing cals on the erg for bike
50lb db
24” box

86
85
84

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m 4-6-5.5
Dumbbell snatches 14-12-17
Bike for calories 4-4-4
Dumbbell box step-ups 15-16-16
Strict burpees 12-8-10
♂ 35-lb DB

Bike display not working, so rowed for calories.  Otherwise, rx.
76, 81, 83
Total = 240
M/54/175/5'11"

Modified:
--
3 rounds of: 

sit-ups, unanchored
DB push press @ 2x 12,5 kg
DB SDLHP @ 2x 12,5 kg
DB front squats @ 2x 12,5 kg
Strict push-ups

> 83 + 86 + 86

220507 was a different scale.
--
Peace. 

We knocked this one out on the pad this morning at the station, we loved it in this humidity.
We performed the workout as prescribed, 

RF:
1)70
2)78
3)82
Total = 230

RH:
1)71
2)72
3)62
Total = 205

Subbed rower for bike, 12 kg for DB, and didn't track reps because it was too much to think about.

Would love to know other people's work/rest ratios on this! With awkward transitions, I was working usually about 0:43-0:45 of each minute, so I decided to forego the minute break in between. I would think most people are more around 0:50 or above for work?

TIA, as they say.

81/76/76
I walked outside this morning, and it felt like someone wrapped me with a blanket fresh out of the dryer. 

On Assault Air Bike

69
74
75

Total 218

1) 53
2) 55
3) 52
Total 160
40 lb DB

1st 85
2nd 91
3rd 99

Total 275

Used 15Kg DB

183 reps with 20” step up 

Champions Club Scaling Notes

RANT
I remember watching in either an affiliate town hall or something that talked about how the CrossFit Affiliate Programming was eventually hoping to align with the main site programming. I took that to mean it will merge, but I might be completely wrong, as I have no inside info on that. I think I've noticed a bit of a different shift in the programming here on the main site in the last few months; in reality, any coach that does programming is going to have a bias. Coach Glassman's was obvious when you saw the shift in workouts in 2019, and you can even see a difference in the 2017-2018 era and the few years before that. Having different people program the main site workouts is probably a good thing, as it spreads the bias around. In this bias, I think there is a heavy influence on 1) the sport of CrossFit and 2) trying to find ways to include gimmick movements (remember, I take "gimmick" to mean ones that you don't build a program around, not necessarily bad). So I'd be curious about this one: are the coaches looking for another attempt to get step-ups into a workout? Do they want to create their own benchmark workouts and make them a staple? I should also note I have absolutely zero idea of any current events that don't have to do with Michigan Football recruiting (in which case I follow at an unhealthy rate), so if there is something going on with refugees at the moment then, obviously, disregard my entire rant.

WORKOUT THEMES
A twist on a benchmark. Medium output followed by short rest.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

STAMINA SCALE
3 minutes at each station, rest 1 minute between stations

I'LL TAKE A 17 MINUTE DEATH NOW OVER A LONG DRAWN OUT AFFAIR WHEN I'M 80 SCALE
FGB

STRENGTH SCALE
Sub dumbbell strict press for db snatch, push-ups for burpee, pistols for step-ups

MY STUFF
3 rounds of 40 db snatches, 40 lunges, 400m run. 13:00. Also got my ass completely cooked by Chase in one-on-one before the 4:30 session; the combination of his growth spurt lasting the past two years and a short ceiling means I'll need to really gameplan for the next time we play. Or just hack the shit out of him.

GENERAL FEAR LEVEL: 8