On a 25-minute clock:
Run 1.5 miles
2 rounds + 10 Reps of:
10 push-ups
20 lunges
30 sit-ups

4 rounds plus 6 reps
Rx’d

7 rds + 12lunges
07:20 1st mile 10:57 total time running 

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

6+52 - Rx (1-mile at 7:41 and 1.5-mile at 11:27. Last round completed 10 push-ups, 20 lunges, 22 sit-ups)

GWU (10-minutes)
2 rounds of:
20-sec. Banded pec stretch, straight arm overhead each side
10 hip 90/90's
20 flutter kicks, alt.
10 calf raises, each side
20 mountain climbers, alt. 

SWU (10-minutes)
50ft of:
Skips 
Skips for distance
Butt kickers
High knees

Run in place drill
Run heavy, push on the ground
Run light, pull your feet up
2-3 times
fall 1 step
fall 2 steps
fall 3 steps
fall 4 steps

BU (10-minutes)
3-5 reps each of:
push-up
yoga push-up
pike push-up
forward steps
split squats
lunges
sit-ups, bent knee
sit-ups, straight legs
sit-ups, butterfly

WOD (25-minutes)

CD (5-minutes)
Banded pec stretch
Down dog calf stretch

M/33/5'7"/212lbs
LaSalle, CO 45°


WarmUp 0.25Miles ~ (3:00)

(25:00)
~1.35-1.4 Miles (~12:00)
AMRAP 7Rds +10PU+3LU (~13:00)
10PushUps
20Lunges

CoolDown 0.25Miles ~ (3:00)
10MinRunnersCoreWorkout


Just did this one in the neighborhood. I have 0.25,0.5,1.0,2.0, and 3.0 mile routes from my corner, but the 1.5 through me off. Thought my endpoint was at 0.7 but was more like 0.62, even with the extra bits I added on. Ran the route at a tempo pace of about (9:15). Wanted to extend this to my 2 mile route, but I did not want to be too ambitious too soon. Probably could of warmed up a bit more, but didnt want to get too cold. Did the AMRAP in the park. PushUps were easy. OverHeadPress and Dip day tomorrow, so I did not mind the few pushups. Lunges were awkward in the park, but good volume. Did not want to cramp weak core with crunches, so I just did a brief core workout afterwords to not ruin the workout. Good Call. Yoga soon. 

6 rounds + 13 reps

2 rounds plus 10pu, 20lu, and 5 sityps

1.5 mi in 10:18

then 

7rds, 10 push ups, 1 lunge

Rx
2.4km in 12:58
2 rounds+45 reps

Ab mat situps were very slow. I do not know how to speed up in that. The skin at tailbone always creates problem.

12:21 on the Trueform 
then 5 rounds + 2 pu

M/53
Run+3rounds+(10PU+20L+20SU)

6 Rds RX

M/40/5’9”/195#

4 Rounds + 35 reps (made it to 4 sit ups of round 5) Rx'd

M/37/6’/175#

6+49 

Deo gratias

3 rounds Rx

Day 15 after major surgery~ first workout back!

2+28 Rx

2+12. Did 25# DB lunges and 25# candlestick sit-ups. 

RX, 3rds, abs were cramping at the end

Rxd 2rds

Tweaked calf put me on the rower...
3000m row in 11:58
Then 7 + 51
M/54/175/5'11"

25 min:
1.5 mile
2 complete round of: 10 pushups + 20 lunges + 30 situps

1.5mi run + 3 rounds + 10 push-ups + 20 lunges (run + 210 reps)

Brazilian male 46 yo - Rx´d

completed RXd after 230930. 

7 R + 3 push-ups.

run was about 9:30 and then another minute to recover and then steady unbroken rounds. 

6 + 12 situps

1mile run
5 pushups
10 lunges
20 situps

Abs were cramping!

As rx'd, 6 rounds + 10 push-ups.

Ran 1.5 miles in ~11:30.  Running is harder for me lately, but I was just hoping to come in under 12, so I’ll take this as a win.  For the work, I did not rush the movements, but also did not rest in between.  Sit-ups were the toughest, had to start breaking in round 4.  Lunges probably easiest, was able to catch my breath a bit during those.

50m/5'10"/185

5+30

On a 25-minute clock:
Run 1.5 miles- 14:17
Then perform as many rounds as possible of:
10 push-ups on knees 
20 lunges
30 sit-ups on mat
3 rounds + 23 reps

RX 
Run 12 min and 345 rep

37 / M / 5'9" / 140lbs

On a 20-minute clock:
Jog 1 mile
Then perform as many rounds as possible of:
5 push-ups
10 lunges
20 sit-ups

2 rounds + 5 + 10 + 11

Started storming, so I stopped the clock during the first round to run home from the park and close the windows before finishing the time. 

27YOM, 162cm, 81.8kg
25 min total
1.5 mile run 7.03 min mile
AMRAP
10 push ups
20 lunges
30 sit ups
4.3 rounds

6+55 Rx

25 min clock
1.78 mile run in 12 min
got through 4 rnds plus 10/20/13
finished round 5 at 25:33
m/53/175

Rx’d
Run 10:56
Rd’s 7 + 4

1.5 miles 11:13
3 rounds + 10 push-ups & 13 lunges 

Run 14:27
4+12 rounds 
Rx

Modified:
--
On a 30minute clock:
Run 2,5 km 

Then perform as many rounds as possible of:
10 OHS w/ a 10 kg bar
12 push-ups
15 sit-ups

> 5 rounds  + 8 sit-ups
--
Peace.

7 laps around a soccer field, not on a track, in 14 min. Then 5 rounds + 5 lunges in the remaining 11 minutes. 
Workout in Breckenridge, at 9600’. Nice to, for once, get a flat run!

60/5’8”/157

20 minute clock
1 mile run on treadmill 10 minutes
3 full rounds
4th round 
10 pushups
20 lunges
20 sit-ups 

M/51/195/5’10”

5+34 Rx. ~12:30 for the run. 

M 40 
1.5 15:10
3 + 23

for 20’
Ran 1.3 miles: 12:36
then 2 rounds + 20 lunges

M/44yo
Rx
run: 11’38
amrap: 5+35

1.5 mi run 14:54
4 rounds + 10 reps

Moved from regular push-ups to knee push-ups halfway through round 3 because form was slipping

My Training on Friday september 29 at night
On a 25-minute clock:
Run 1.5 miles
Then AMRAP of:
10 Pushups
20 Lunges
30 Situps
I completed the 1.5 miles in 16:16 minutes and then 2 Rounds + 10 Pushups + 20 Lunges + 24 Situps
https://youtu.be/lKBaTqtt9EA

5+39 Rx

9:27 1.5 mile

1.5 miles - 9:35 minutes
pushups - 60
lunges - 120
sit-ups - 165
reps: 345

Rx’d
11:45 1.5 mile run 
6 rds + 35 reps

Son (12): 1 mile run, all else as written: 
4 rds + 10 reps 

M 53/195/6
5 rnds+10.

On a 25-minute clock:

Run 1.5 miles

Then perform as many rounds as possible of:

10 push-ups

20 lunges

30 sit-ups
tiempos de ronda
R1 | 12:42 |  Run
R2 | 01:35 | -667 s 
R3 | 01:56 | +21 s 
R4 | 01:57 | +1 s 
R5 | 01:46 | -11 s 
R6 | 01:52 | +6 s 
R7 | 01:41 | -11 s 
R8 | 01:27 | -14 s 
Ø 03:07 
Tiempo restante: 00:04 

41/M/5’10”/260

beginner
5 rounds

Beginner RX @ 5 Rounds 

1.5 mile run - 11:00

i hate sit-ups so I subbed 50 double unders
10 pushup
20 lunge
50 dub

9 rounds plus 10 push ups RX 

Run: 14:40
5 rds + 6 push ups

Subbed 3 mi bike then 5 rounds (plus 10 pu and 20 squats) of 10 pushups, 20 air squats and 30 sit-ups.

100 Cal Echo bike for run;
5rds + 30 reps 

4 rounds. Ran on a treadmill at a 7° incline.

Rx- 8 rds +35

1.5 mile run- 9:48

As rx’d 5 complete rounds plus 11 reps. Push-ups and situps got slowed down the last 2-3 sets…walked for 100m or so of the run due to an asthma attack. 14 minutes total for the 1.5 miles. Walking lunges and no abmat. 

44/176lbs/176cm

Rx
1.5mi (x5 around the neighborhood): 12:57
6 rounds+ 24 reps = 384

Legs were pretty sore to start, warm up lunges hurt!

Son(15)
Rx
Same run in about :20-:30 secs longer
4 rounds+ 33 reps = 273

6 rounds + 30 reps

7 + 15

M/54/217 lbs On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
30 push-ups
60 lunges
60 sit-ups

1,5 miles in 10'50''
5 rounds + 10 push ups + 20 lounges (330 reps) 14'10''

1,5 miles in 10'50''
5 rounds + 10 push ups + 20 lounges (330 reps) 14'10''

3 rounds + 14 lunges. Rx

7 rounds + 46 reps

4+10+20+16, finished round 5 at 25:50. Subbed 2 mile elliptical at 11 for run due to acting up plantar. Sit-ups unanchored, run was 11:45. 

1.5 mile run on assault runner = 14:11
completed 4 rounds + 41 reps 
min remaining time 

12:55 run*, then
4 rounds + (10+20) = 270 reps
(strict push-ups, alt lunge in place, abmat situps)

*Too slow; ran a slow 5k yesterday, paid for it today.

Rx   7 rounds + 43 reps


(1.5 Mile Run ~ 10:11)

M/39/72”/170

as rx. 1.5 mile in 13:16. 5 rds +34 reps in remaining time. 

On a 20-minute clock:
1100 meters on Assault Air Runner 
Then perform as many rounds as possible of:
5 assisted push-ups
10 lunges
20 sit-ups
4-rds

12:50-ish for the 1.5 mile run
4 rds + 6 PU

I felt good on the run. I think a 8 min mile pace would have been "better" for me to strive for. I felt the 30 situps a bit more than expected. As well, when I went for the PU's, I was surprised how my core/abs felt. 

The hubby and I ran 1 mile and did 10/20/30 as prescribed til 20 min mark. Completed 3 rnds. He was 4+35. Felt pretty good for a scaled mashup and restarting the fitness. 

1.5mi run 13:52
TX to upstairs: 1:07 (it was a break too!)
4+10/5/- (⚓ SU)

Did our Friday Bulletproof workout instead.

Last Friday of the month so team event today: Odd Object Relay

Each team must complete a 200m run with each object/combination of objects (1 person from each team running at a time):
2x Ammo cans (~35# each)
1x 24kg KB
1x 20"x24"x30” wooden box
1x 45# BB loaded with a 10# plate
1x 20# vest+16kg KB+sledge hammer
1x 20# vest+25# alice frame+rubber training rifle
2x 14# MedBalls
While runner is carrying load:
1 person is doing single Ammo Can presses
Other members are doing either:
Holding half-squat position or
Forearm plank or
Push-up position (high plank)

Finished with 800m group run with all members carrying at least 1 object.

I took about around a 3 minute rest, then did some Chad 1000X prep: (Week 4 Supplemental Workout 2 - Accessary)
3 rounds for time of
30 weighted squats (20# vest + 25# alice frame = 45# ruck)
:30 plank
5:26

Pretty fun this morning, though I would have liked to do today's WOD too.

M/48/6'2"/180#

Modified to 3000m row the rest as rx'd...11:26 on the row and 5 rounds + 10 + 4 

7+4

Subbed--
Practiced HPC/battle ropes--as Chris would say "between cleaning garage gym":)
Chad prep
3 rnds untimed
w/45 # pack (20# vest/25# plate in back pack)
30 sqts
30 second plank 3 sets of 10 sec work/10 sec rest)

First CrossFit (at home) workout ever. 

I went with the beginner workout. 

10:14 mile time. I thought I was booking it. Turns out it was just my heart and breathing booking it. 

pushups and lunges felt very easy. Sit-ups/crunches/head nods was a weak/low point for me. 

finished 7 rounds which I am proud of, although if we were counting actual complete sirups, I would have stopped at 2 rounds. 

Dripping sweat. ready to see life change. 

to God be the glory. 

5 rounds + 28 reps

4 rounds plus 55 reps into round 5.

10 min for run. 

run 2,4kms
259reps 
4tours +10 pompes+ 9 fents av

4 rnds

1.5 miles in 12:43 and 4 rounds + 4 reps.

1.5 mile-14:05, 4 rounds

2 rounds plus 54 reps, Rx.

abs were cramping pretty bad so that was a slow go

3 rounds (165 cal assault bike)

Probably should've reduced the calories for more time on the bodyweight movements. Oops 

Bike 150 cals for the run 

5 plus 56

6 rounds +20 reps 
Rx, medium effort today.  Just got through it.  

On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups
Rx run 1,5 miles in 12:34” + 5 rounds for close 25 minutes 💪💪🔝

Champions Club Scaling Notes

RANT
Severin is a good dude fellas (so is his pops)! The Pose concepts are things that really need to be applied to every movement we do in CrossFit, not just running. For example, when doing lunges today, make sure you are falling forward instead of reaching, and then on the way back almost lift your support foot before the backtracking one lands - quicker cycle time and simple way to find a rhythm... and keeps your bodyweight on the ball of foot.

WORKOUT THEMES
Monostructural and gymnastics. A way to get a long-duration workout in without doing excessive volume on any one particular thing. Giving us an option to emphasize either gymnastics stamina or endurance.

					SHORT		MEDIUM		LONG

LIGHT													x

MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to go for best overall score or do I want to emphasize either the run or gymnastics?
How strict am I going to make my push-ups?
How strict am I going to make my sit-ups?
Do I need to split up the running effort to keep intensity or form?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
20 lunges (maybe reduce number? Sometimes lunges can do some damage for new people)
10 push-ups

MY STUFF
Did 4 rounds of 200m "sprint" and 2 legless rope climbs. 7 minutes on the dot

GENERAL FEAR LEVEL: 6?

Globo wod: as Rxed.  If you are using a conventional treadmill use a slight incline.  Subs are 3000m row or 165 calories assault or echo bike.  Movements as Rxed.  It's OK to do situps on the ground/exercise mat if an abmat isn't available.