10 rounds +11 burpees
One year to the date I get the balls to hurt and do this. My goal was finish round of 23. This workout was actually easy until final 1-2 rounds . I think it’s because I paced perfectly. But then sold my soul to finish round of 23 and struggle waddled through that last 200 meters only to find myself finishing with classic grief burpees. Very proud of my effort and strategy 

5Rds RX

M/41/5’9”/193#

5 rounds plus 8 more burpees. 53 total burpees. 

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

8+213 (meters and burpees completed)

GWU (15-minutes)
Line Drills 25ft of:
Knee hugger
Toe pull
Skip
Power Skip
Bear Crawl
Press Walk
Lunge
Spider-man
High Knees
Butt Kickers

Then,
L Pull-up Ladder (from seated on a low bar, perform leg assisted pull-ups as needed)
1-2-3-4-5 -or-
2-4-6-8-10 -or-
3-6-9-12-15
-5 sets but every set has to multiply up

SWU (5-minutes)
Burpee Progression of:
Plank to squat groiner plus jump
Push-up to step-up (hands stay on floor)
Burpee

BU (6-minutes)
2 rounds of:
3-minute practice round
-reduce distance and start a lower level of burpees 
-add one burpee if needed

WOD (24-minutes)
12 rounds *

CD
3x12 V-ups
3x10 Ab wheel roll outs
3x8 Candle sticks

M/33/5'7'/210lbs

E2MOM
0.1Miles (1 SkyLap)
+2Burpees than last round (Start=2)

Took the out of shape exit at 25Burpees and 5 Rds. Did this after hitting a heavy single Jerk at 185lbs with 10-15lbs more in the max tank.
Next time I do this conditioning piece, I'll aim for a 10 rd up and down ladder peaking at 11 burpees.

started with 1 burpee

10 burpees into rounds of 13

RX 7 rounds

Rx'
200m run + burpees starting from 5

5 rounds+10 burpees 

322 meters on ad6 schwinn (.2 miles)
made it through 14 burpees on round of 19.

Rx *on Trueform: 7 rounds (completed round of 17) + Run + 8 burpees 

29 SEP 2023: Scaled to 100 meters.
5 rounds: 11 mins! 
Sprints on a treadmill at level 15, 15, 15, 12, 6
Burpees: 5+7+9+11+13 = 45

Scaled 

5rd + 10 burpees 

M/34/191

5+9 scaled

12 cal assault bike instead of running 

10 rounds

Exactly 5 rounds: finished the 13th burpee at the buzzer and just couldn’t get up again!

Modified
--
Every 2 minutes until the required repetitions cannot be completed in the given time:

20 DB SDLHP @ 2x 10,5 kg 
5 push-ups
*Add 2 burpees after each round

> 5 rounds + 20 SDLHP  + 12 pushups
--
Peace.

M/44/140lb

RX - 9 + 20 of 23 burpees in 10th round (137 total burpees)

8 rounds / 19 burpees

M/53

burpees=[5; 7; 7; 9; 11; 11; 11; 9; 6; 6]
for i in burpees:
     run 200 m + burpees (i)

Got 15 burpees on the round of 19.

So, 7 rounds + 15..?

Or is that 92 reps (not counting the runs)

Fun, let's just say fun.

M/37/6’/178#

Completed 17 burpees in the round of 19

Deo gratias

Decided to do a Rich Froning WOD yesterday:

Round 1
27 cal assault bike
21 bench press (155#)
21 cal assault bike
15 bench 
15 bike
9 bench
9 bike

Rest 2 minutes, then Round 2

same calories for bike
15-12-9 bench (175#)

Rest 2 minutes and Round 3

same calories for bike
12-9-6 bench (195#)

M/35/5’11”/213#
Completed Round of 15 burpees just in time.
Got 9/17 burpees on Final Round.

5 rounds completed with 4 seconds to spare. Regrettably didn’t try for round 6. 

E2M
250m row
5 burpees +2
finished 15
15/17 
 

F/38/4’9”/105

Completed round of 13 and 14/15 burpees

Masters / 46
RX Completed 8 Rounds: 
200m Run/19 Burpees

2min ladder: 
200m run + 5 burpees (+2 burpees every 2min)
7rds (17 burpees) completed
(on Asaault Air Runner)

Did 400m echo 🚲...6+400m/13 burpees 

RX
6 rds + 14 burpee

Beginner scale: run 100m do 3 burpees and add 2 after each round.
6 rounds 
got to 13 burpees

Finished the round of 17
Got 16/19 before the cap.

35 years old - 1.73 - 190 pounds

6 rounds completed + 12 burpees.

Its really hurts in the 5-6 rounds

15 burpees in the round of 19

Rx 5 rounds.
had to take an extra 30 seconds after round 4 because I was feeling dizzy. Sprint’s definitely not my strong suit

RX. Failed in the 8th round, got 200 m and 12 of 19 burpees

14 burpees into the round of 23 burpees 
9 rounds + 14 burpees 

6 rounds, failed at the 6th round with a total time 12:14

5 rounds

6 + 216
1 short of 17s… Shoot. 

Rx- 10 rds + 200m and 16 reps

6 rounds + 10 burpees Rx

200mts.
7 rondas/ 77 burpees

M 53/195/6’
7+200m+14 as rxd.

5 rounds of run 200 m and 5 burpees every 2 mins. 

Rx’d:  6 rds + 200m + 12 reps 

7 rounds 
17th burpee at the last 3 seconds 

6 rounds + 200m + 12 burpees Rx’d but 100m out and back (may have been 13 that last round but lost count) Smoked after the 15 burpees…not much warmup besides 7 minutes of stillness and some stretching, hurdle steps, and mountain climbers tried to go slow the first couple rounds. Sped up the runs and burpees a little as I went then slowed down the running the last round or 2 out of necessity. 7m stillness walk to cool down. 

44/176cm/176lbs. 

M44
76 reps rx (16 of 17 burpees)

Mad I didn’t get that last burpee in, but a good wod for me, forced me to push my runs.  

6 rounds + 200m run+ 10/17 burpees. That was a good one!

I feel like someone needs to do this so we don't hurt Boz's feelings!!

10 Rds + 20 burpees Rx

6 rounds complete and bailed on 7th….lungs on fire

Subbed run for 100 skips

Finished the round of 17 burpee pull ups and 10 reps into the round of 19

M/48/6'2"/180#

Rx'd 
100m out and back
6 rds + 200m + 13 burpees on the round 17

8+16 scaled
hilly 200s
burpees to a bench to give the DRA a break

got through round of 8! 19th burpee on the 16:00. 
run was a little shorter than 200 because I didn’t have space and wanted to keep intensity up as much as I could

finished 15 burpees + 13 on the next round. 

8 rounds, then 19/21

Rx   10 rounds + 15 Burpees


(Finished the Round of 23 Burpees + 15 into the next round)


That was a good WOD Boz!!!

Did the burpee pull-ups for the 1st 5 rounds finishing the 13th burpee pull-up right at the buzzer.
Kept going for 3 more rounds with regular burpees.  got 18 of 19 burpees in round 8.

5rep 

Rx
completed 5 full rounds + 200m + 13 out of 15 burpees 

9 rounds RX. Assault Runner. 

10 rounds rx

8 rounds + 200m run and 15/21 burpees Rx

Rx
On the treadmill at 1°, a constant 7mph. Hit 17th burpee during the buzzer to complete the 7th round. 
M/30s/225lbs

5 rounds row instead of run nursing and partial quad tendon tear.

Love to lie and say I got 19 but I only got 18

Did our Friday Bulletproof workout instead. (Oddly enough incorporated today's 2 Rx movements)

15min AMRAP
200m run
5 Burpees
10 Knees to Elbows
15 Ammo Can Presses (~35#)
8 rounds

~2 min rest, then

5 RFT
7 Deadlift (1x135, 3x185, 1x225# - based on barbell availability at the time)
10 Box Jump (24”)
10 Pull-ups
11:30

Couldn't have asked for better weather this morning, but it didn't help for the 5 round effort - everything felt slow.

Rx 7 rounds + 10 burpees in round 8. 

Beginner option:
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 100 meters
3 burpees
*Add 2 burpees after each round
1-3,1-5,1-7,1-9,1-11,,1-13,1-8

1200m + 57 burpees
(almost 6 rounds)

On a treadmill
8 rounds/19 burpees (96 Total)

8 rounds and 14 burpees, rx

42M, Deutschland.

8 rounds RX, on the Assault Runner.
Finished the round of 19 burpees at the buzzer. Now that I think of it, I should have gone straight into another set…

Completed 6 rounds rx (finished 15 burpees). 12:00 of work. 

Subbed
Chad 1000 training program-should be able to make up this wod this afternoon or this weekend.

21 15 9
RKBS 53#
abmat sit ups
*:30 plank hold after each round
6:12
practice pc, then
5 rnds w/20# vest
2  85# kb dl
10 20" step ups
4:24
m/53/175
The Chad training program HQ posted is legit---it's got some great wods and some supplemental wods to go along with other training.

Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters
5 burpees
Rx’ complete 7 rounds 17 burpees 

48 yr old male, Rx, ran 200m rounds and finished the round of 15 burpees. My lungs almost exploded, but then they didn’t. That was a good one. 

Good day all,
5 rounds with 250 meters row
kind regards

48 year old male
500m assault bike, start on 5 burpees 
= 94 burpees 

So, since I’m doing this run at my gym instead of a track, would it still count as Rx’d if I run 100m out and 100m back?

Globo wod: subs for run are 250m row or 10 calories assault or echo bike.   If you are using a conventional treadmill use a slight incline.   RX+: If you're in a global using a treadmill or erg were transition to the pullup bar could be a problem or if you don't have access to a pullup bar sub "devils presses" 20/35lbs (double dumbbell burpee to power snatch). 

Champions Club Scaling Notes

RANT
One of the things I think is useful to avoid for new CrossFitters is a sense of urgency when doing movements. That will - and needs to - come for sure, but early on I think movements are best learned at a pace that is under full control of the athlete. This workout looks on paper like it's a simple enough one for a newbie to do as listed, but having the time cap on the burpees (or running) can act as a distraction from the form we're looking for on the movements. Now, for an experienced athlete, this sense of urgency is a great thing because it really exposes some movement faults that might not show themselves when working in their comfort pace.

WORKOUT THEMES
See rant. Monostructural, changing orientation, changing modalities to get a more potent cardio dose

					SHORT		MEDIUM		LONG

LIGHT										x

MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Am I experienced enough to do this time scheme?
Do I need to practice the strength part of the burpee and sub in push-ups instead?
Do I need to practice the jumping part of the burpee and sub in box jumps instead?
Are my burpees fast enough to be used in this time frame?
Am I capable of changing running speeds even when I'm tired?
Do I want to game this thing and coast the first few rounds or go all-out early on and live with what happens?

NEW TO CROSSFIT SCALE
5 rounds of:
Run 200 meters
10 burpees

MY STUFF
Got to 17 burpees and kinda punked out on doing 19 - I did 13 I think on that last round. I was itching to jump in the basketball king of the court stuff going on

GENERAL FEAR LEVEL: 7