RX : 7’15

21-15-9 reps in 11:09 of:
Dumbbell burpee deadlifts, 35#
20" box jump overs 

9:42 - Rx’d

8:55 RX

M/41/5’9”/195#

7:50 Rx'd

M/33/218lbs/5'7"

21-15-9 ~ (11:00)
BurpeeDeadLifts 35lbs 
BoxJumps 24in 

Did this one after a slow lower/pull lift session. Rested too much to avoid redline. 

Think this one was programmed a little too cute. DeadLift burpees interfered with each other's stimulus. BoxJumps were true and tough per usual. 

BurpeeDeadLifts is a movement I will skip next time. 

Intermediate. 15:28. M/38

12:58 - scaled to 15# DB burpees & 20" box jump up/step downs (left knee issue)
M/57/5'8"/204#

6:18 @40lbs

M/38/6’/175#

5:46 Rx

Deo gratias

5:45 Rx

Rx. 05:01

RX
5:38

4:40
Db Deadlifts @22,5
BJO (step down)

7:20 RX
Loved this one! 
Gonna repeat it for sure.

Rx'd
Time: 9:40

7:44 rx

M/38/5’10”/195

9:23 intermediate

21-15-9 reps for time of:
Dumbbell burpee deadlifts 15kg
Box jump overs 
♀ 35-lb dumbbells/20-inch box
7:29

5:51 Rx
M/45/5’8”/165

M/56
10:55 rxd

M/50-54 👨🏻‍🦳
Intermediate
11:40

M 53/195/6’
8:01 as rxd.

RX : 5:38 

7:49 24” box 35lb DB

Rxd. 

5:39. 

liked that one! 

Donna 48 anni 55kg
box h uomo 
7’06”

https://youtu.be/61aym0O10Fs?si=3leCzpYUL0OIlqQy
I did this Workout on Saturday, 17 Februry in the afternoon, using 45 lb Dumbbells and completed it in 14:09 minutes.

7:30 Rx 

Done on 240217 after Beginner scale for that WOD.
Intermediate
7:26

35# DBs are the heaviest I have at home. BJ overs were facing with full stand up and step down..

7:01 rx male 50 YO 

5:38

45# DBs, 20” Box
9:00 even 

Int female
5:51

Beginner option:
15-12-9 reps for time of:
Burpee to Kettle Bell deadlifts w/ 35lb Kettle Bells
Box Jump Overs @ 20” Box
TT: 8:34

Beginner option: burpee dead lifts(mod) 10#, step overs 20” box - total time: 7min 55sec

JV: 20:40 (35lbs, 24in box)

MLA: 21:00 (15lbs, 10in box)

Int
Db 10kg - 63cm
08:12

8:34 Rx

tiempos de ronda
R1 | 03:08 |  
R2 | 02:40 | -28 s 
R3 | 01:41 | -59 s 
Ø 02:29 
Tiempo restante: 00:02 = 07:31
21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

♂ 50-lb dumbbells/24-inch box

Int - 9:31 
M/34

Trap bar Deadlift 185
burprees
24” box jumps
7:57

35-lb dumbbells/24-inch box 5:45

With 40lb dumbells

8:40

First time trying CrossFit workout

Rx 
4:39

M/34/175
2023 Quarterfinalist 

Beginner: 6:40 w/ 25lb DBs. 1k run 5:30

7:17
30 lbs DB

Feel the burn

6:25 RX! Did it with my 9 year old who did 10lb DBs and about 12” jumps and he got 5:54 ❤️❤️

6:24Rx

14:04
intermediate

you guys are animals

Rx'd: 6:57 beginner 

Rx- 5:42

Rx’d:  7:31
Box jumps overs fully over (no stop at top) and a little jump with each DL burpee (saw a few different ways to do it, so I went that way with it).

Almost missed the burpee part when I read it. Glad I didn’t miss that spicy slice of hell.

7:26 RX

17in bench

5:47

M / 95 kg / 30 y

RX: 5:14 m

4:20

60lb DBs (only own one 50lb)
24” box jump overs (step down) 

6:48 RX. 
REDLINE!!!

Rx: 10:25

Scaled to
40# db's
20" step ups
8:29
m/54/175
For my notes--done after bjj class
probably should have got a bit under 8 min if I'm being honest.

Rx
6:08
Would have gotten under 6 if not for that break after the first set of burpees.
M/30s/227lbs

RX 5:25
35/M

As rx’d, 6:24.

Unbroken, full send.  Wish I could jump like I used to – box jumps were very fatiguing, worse than burpee deadlifts.  Was able to jump out of the burpee, but in rounds 2 and 3, I had to step into the burpee for most reps.  Lats were too fried.

50m/5'10"/185

20’box on and overs
35lb db
8:42

12:05 
100# Barbell and Jump up and step over.
Have no DB at home

14:45 beginner 

9:43 Rx

5:50 Rx 

11:22.  21-15-9. 35# db-burpee-deadlifts, jumped over 18" stack of those plastic riser-things. Hip is increasingly an issue.

Did our Friday Bulletproof workout instead.

Hero workout: Hotshots 19

Six rounds for time of:
30 Squats
19 Power Cleans 75# (Rx is 135#)
7 Strict Pull-ups
Run 400 meters
31:38

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Just tried to keep moving.  Used 75# for PC in order to have large if not unbroken sets, and to reduce the load on the elbows.  First round was completely unbroken, not so much for the others.  Legs were already sore going into this - tomorrow will be interesting.

Power cleans 3-3-3-3
all at 125#

Today’s workout, with 35# DBs
10:41

61/5’8”/154

RX 6:51

6:02 Rxd 

m/32/165

9:01

30lb dumbbells & 24" box

Good morning, I'm new to this. I'm trying to get an idea about how regular crossfiter approach the daily workouts. I've been exercising my whole life. I played competitive soccer since a kid and then I was in the military combat arms. We did crossfit in the army but we just made up some really brutal workouts like 100 pullups, 200 push-ups, 300 situps, with quarter mile to mile long runs between. It was brutal. But today's workout is super short. I will probably do a 10 minute warmup with squats, pushups, mountain climbers, and then do a 10 minute cool down with curls, triceps, and a few short quarter runs. Is this approach normal or is it too much? Thanks. 

45#dbs...10:23

6:13 Rx

Scaled:
55lb dumbbells/ 24” box

7:23

Rx   4:34


*Step-down on Box.

M/35/210#/6’2”

4:39 Rx’D

9:58, 35lb DB’s. 

5.50 Rxd

M/61/6’2”/188
intermediate (35#,24”)
super careful on form for burpee dl
9:55

Intermediate: 35lbs, 24", jump all-the-way-over
8:23

8:06 
Subbed 21-15-9 cal. On Echo for the box jumps. I’m still dealing with a fair amount of knee pain. 

M/49/6'2"/185#

Intermediate scale with 35# DB's and 24" box the rest as rx'd 
6:31

9:03
50 lb DB Burpee DL
22 inch box step up and over

9 minutes, RXd

RX’d
6:38

Rx’d 7:11 
sub jump overs for step overs 

27:58

43y adaptive athlete

Definitely not the fastest but the spirit is willing.

Intermediate
21/15/9 with 35 lbs dbs and 24” box
10:24
m/42/170

Beginner option 9:00

Scaled - Dumbbells of 20 kg
5:42

Intermediate 9:00

8:08 50#DBs but only did box jumps due to space.

9:37 Rx

Rx@12:37

15-12-9 50lb DB 
6min41sec

Found this on YouTube. https://youtu.be/R8nguIrrXkA?si=D-Tw94EmDnyRrdM8

Correct me if wrong; burpee, a DB deadlift then jump over, again a burpee and a DB dead lift and jump over 

Do you do 21 reps of dumbbell burpee DL, 21 box jump overs, 15 DBburpeeDL, etc? And on the burpee do you jump or no?

I’m new here. Can someone explain “21-15-9 reps for time” plz

sc
6:52

6:04 scaled 
50LB DB but gym only had 20in box. 

Rx
08:30

7:50

Rx 10:08

21/15/9
7.30 mins

12:31 rx 

7:52 rx @95kgbw

First workout for a month, with post lumbago ang a hamstring reptur last Sunday😩

Did intermediate level: 9:48

RX
8.26

Intermediate Option 
7:48

Champions Club Scaling Notes

RANT
The thing on my mind when looking at this workout is almost like that joke, "you know somebody's a CrossFitter when..." When I first started CrossFit there were a few clear markers: kipping pull-ups, consecutive Olympic lifts, anything on the rings, any kind of handstand variation; to us new people, those were on some "Man, when am I ever going to use this," type stuff. But after enough doses, it became clear that every single fitness program for every single demographic would have a major vulnerability if it didn't include kipping pull-ups, handstands, high-rep Oly lifts, and ring dips. Those are what I understand to be Phase 2 Adaptations: new kids won't get them right away but just about everyone will with enough consistency. And what's my evidence behind that? Look at how much high school weight rooms have been remodeled in recent years; lifting platforms with rings hanging, pull-up bars, and open space.

So in 2024 how do you know someone's a CrossFitter? Welp, dumbbell burpee deadlifts would be a pretty dead give away for me. Any variations of box jump overs and smiling on rowing machines would be right there as well. Deadlifts are crazy helpful for all sports and life needs, same goes with burpees. Putting them together? Either your midline habits are so robust that you need to challenge them through changing orientation and extra range of motion, or you're a CrossFitter thinking about getting better at CrossFit.

I really feel like these notes are speaking to the veterans more than the new people, so if we're talking about Mel Man, Coast-to-Coast, Link's Awakening, One More, Money Mike, and the rest of the suspects on here I've given nicknames for, they've done enough workouts where dumbbell burpee deadlifts would really challenge both their deadlift and burpee positions in ways they aren't used to; it's a great curveball and a gimmick that can give a mental break from the usual core foundational movements. Same with box jump overs: how does your jumping mechanics look when you're focused on not biting it on the box? As for new people... are you looking for Phase 3 Adaptations or Phase 2? Or Phase 1? It's really really rare to be too good at plain old deadlifts and burpees and box jumps. Purely speculation, but this workout has the taste of being made by someone who participates in CrossFit competitions more often than using CrossFit to help compete in something outside of the weight room.

SCALING QUESTIONS
Am I consistent enough and experienced enough to do these specialty movements?
Would I be better off doing regular deadlifts and burpees and box jumps?
What part of jumping do I want to challenge on the box: elasticity or changing orientation?
What is my back going to look like on deadlifts coming up from a burpee?
Will I notice that my elbows have to be in on dumbbell burpees and change all by burpees to look like that?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
30-sec deadlift hold (empty bar, probably a 15 will do)
10 box jumps (step-down)
10 push-ups

Globo wod: sub for box jump overs are bench jump overs, jump over another object of similar height, or 30/36" broad jumps back and forth.  Dumbbell burpee deadlifts as Rxed.