Intermediate

13:38

11:30 RX

M/41/5’9”/193#

18:23 - Rx’d

10 rounds in 16:03 of:
10 dumbbell thrusters, 25#
100-meter sprint

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

12:25 - Rx (Had to walk some of those last sprints on the turn around. Ouch.)

10 rds
10 Dab thrusters 35’s
5 shuttle runs 25-ft out and back =1

11:18

Stamina Scale ~ 20:00

DBThruster 25lbs 7x10
MBGobletSquat 55lbs 3x10
1.0Miles

Wanted to do these intervals on a track but local track is under construction. Did 70 thrusters untill arms went to failure, then went to medicine ball squats. Did about :30 work, :30 rest, then tempo ran a 10:00 mile on the treadmill. Seem to be getting used to doing tempo runs on heavy/tired legs.  Did DBBenchPress afterwards and my arms were at failure again.

15:09 Rx

M/48/5'8/#209
14:25_#35 KBs

Intermediate option:

12.5 kg db
Time: 24:29

Did 50m upa and down. Was way more tough than I thought🥵. Should have taken 10 kg db

9 min 53 sec
Rx + db 16kg shuttle run indoor

M/37/6’/178#

11:19 with 35-lb DBs and slow runs. Goal was to do the thrusters unbroken (check) so the runs were paced accordingly. 

Deo gratias

Hotel wod...Sub run for 10cal bike, 35#dbs...23:39

Probably should've done 6cal looking @ the CrossFit chart. Oh well...

Scale to 25 pound dumbbells

10:55

M/5’8”/150lbs/51

Did this outside, 10 jump squats holding the soccer ball, then dribble 100m to a cone - 9:16

12:46

✨️25/30 lbs DB thrusters 
Jog/ran up & down block 
X 8 rounds 
24:58

10rds: 11:44

10 Db Thrusters (30lbs)
100m Sprint

10:48, 8 rounds with 25’s. Coming off two weeks off so don’t want to over do it. Butt kicker, underestimated it. 

15:40 rx

5 rounds with 35lb

How do you sprint 100m if you have to walk back to the dumbbells after? So, I guess it's 50 m out, then 50m back sprint?

Newbie to the group…first post!
INTERMEDIATE 
10 DB Thrusters @ 15 lb DB’s
100 meter sprints on treadmill @6.5
22.20 minutes 

Thank you💪🏼

M 52/195/6’
Subbed #70 barbell thrusters for dumbbell thrusters.  14:33.

Intermediate +
10 RFT
10 DB Thrusters (25# DBs)
200m runs (see Chris S’s rant)
18:08

So, I was pretty disappointed with my time until I realized and then confirmed I ran 200s by mistake. I had “100m” so dialed into my head that I ran to the 100m mark and back vice 50m and back each round! Chris S is so on point about sprinting. I intended to maintain something faster than a 400m pace each round - it felt like I did so. Thrusters unbroken. I could have done them with 35s but am staying cautious with the elbows where I can.

Champions Club Scaling Notes

RANT
"Can you sprint" is an honest question that needs to be answered for this workout. If your sprint pace is something that can be maintained the entire workout then it's probably not a sprint. If a sprint isn't going to happen today, that's completely okay; it would be better to find a different purpose in the workout (stamina, speed on thrusters, etc.) that will help you next time this thing, or something similar, comes up instead of doing it as listed. Also, if you are sprinting, remember that track kids spend 3 months during the spring working on starting blocks every single practice... and they still don't always get it right in meets. Being able to go from a dead standstill to a sprint is a skill, and a very difficult skill to make a habit. If you need 10-20 meters to build up to a sprint then feel free to use that to keep yourself from breaking technique.

WORKOUT THEMES
Monostructural and weightlifting. Speed, but a little more CrossFit workout speed than true speed.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

NEW TO CROSSFIT SCALE
As listed, or maybe extend to 200 meters on the run to get more technique practice in

STAMINA SCALE
Mush everything together into 1 round

SPEED SCALE
Sprint the thrusters if you don't have the capacity to sprint the runs. Or do like 6 rounds and rest as needed between

MY STUFF
Stamina scale with 20# dumbbells. 9:something, I forgot the exact time

GENERALL FEAR LEVEL: 8

Did Sunday’s high rep DL WOD, results there. 
Hope to get Randy done tomorrow, unless the posted workout is really good. 

Beginner: 6:47. 1k run 5:30

10xThrusters @25 lb DB
10x 100m treadmill “sprint” @6.5mph
22:34 🥵

yall are some beasts. Thanks for the motivation. 

Rx
11:54
Running 50m out and back in rain

Son(15)
With 20lb DBs at summer camp
11:57 👀

Modified, using 2x 12,5 kg DB:
--

10 rounds for time of:

10 dumbbell thrusters 
10 SDLHP

> 21:21
--
Peace.

Rx’d:  12:02

36 / M / 5'9" / 140lbs

5 rounds for time of:
10 dumbbell thrusters
100-meter run

10-lb DBs

8:10

With 20# weight vest, 12:41. 

Unbroken thrusters.  Had a bit of trouble getting my breathing in cycle with the thrusters.  Did sprints in the back yard, down to the gate and back.  Probably closer to 100 yards,
but grade likely evens things out.  I say “sprints” b/c that was my intent, but with the vest (and the fatigue) it was all I could do to stay at a jog on the way back up the hill.  Laying on the ground afterward, I was so tired I almost fell asleep…better than passing out I suppose. 

#weightvestmonth

50m/5'10"/185

9:25
sub 20 jump lunges for run
10 strict press at 25 lb

Intermediate
3 rounds with 2 DB @ 10 kg.
7 rounds with 2 DB @ 6 kg
Timer stop pressed far too late.
14:54
Finished approx. 1 min. earlier.
Only shuttle sprints possible in the entrance. 10 times 120 m, not run for a long time 😀

5 rounds

#25

I didn't time it. I wanted the emphasis to be on a max effort sprint so I walked back and took my time after each sprint. Feed the Cats.

Endurance
10' stretching with GOWOD
1 TABATA V UPS

WOD
Carlos 10R/ 19:00/30kg barbell
Susy 7.5R/ 19:00 / 2R 25kg barbell/ 5.5R 15kg barbell
Khaled 3R/06:30/ 15kg barbell
Djilali 3R/06:30/ 15kg barbell

15:30

Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint
♀ 15-lb DBs
12:15.13

First of all, whenever I see "sprint" in the movement description I actually SPRINT so, in order to survive this WOD under those conditions, I reprogrammed the same volume as follows...

Every 2min for 20min:
-10 DB Thrusters (35lbs)
-100m Sprint
-100m Walk (Recovery)

Don't be lazy or over-zealous and jog these. Create the proper stimulus for crying out loud...

Intermediate 
15lb
bike 250 m 
21min

12:30

20# thruster
Lunges bodyweight 

12:40 Echo 8 cal. per 

Wife did 5 rounds #5 DBs, 30 singles jump rope not time 

Pouring outside, subbed like this
10 rounds of
10x 25-lb dumbbell thrusters
10x 8m shuttle run
10:44
Gym is 8m long, hence shuttle distance (80m). Maybe 12x (96m) would be better,  but with stop/start, 10x seemed fair.

M/48/6'2"/185#

Scaled to 25# DB's and the sprints (hehehe good one HQ) were like slogs went unbroken
10:56

Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint
♂ 25-lb DBs

14:58

RXd. used an Air Assault Runner for 100m "sprints".

12:44.

Thrusters unbroken. Sprints turned more into jogs. Needed a good 10s to huff and puff before starting the next round of thrusters. 

Sprint? Haha never happened. More of a jog...

15 Kg DB unbroken all the way, no rest transitions.

8.41

Doing a 2:1 work to rest would of enabled a sprint finish each round.

Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint
20-lb DBs
20:08

35lb dumbbells

11:03

12.5kg dbs

12:30

Rxd 13;11

Db's 16kgs so a little more than RX

18:46 with Matrix running machine, not the n'est machine 😅

11:18

30lb DBs

That was fun.

10x thrusters @35lbs DBs
100m Sprint using treadmill 
Time - 12:25

shoulders were feeling spicy rounds 6-10 during the sprints 

Intermediate Option

10:30

10 rounds for time of:
10 barbells thrusters 75lb (35kg)
10 rounds 6x25 foot sprint shuttle 
total time 22 minutes 
💪💪💪💪

What would be a good time cap for this wod please? Somewhere between 12-15 mins?

Globo wod: sub treadmill run, 6x25 foot shuttle runs,  125m row, 25 double unders,  or 8 calories assault or echo bike per run.  If you are using a conventional treadmill use a slight incline.  Barbell sub 55/75lb Barbell.  Bodyweight sub equal amount of burpees.