15:54 RX

M/41/5’9”/225#

60yo w m 5’5” 137lbs

Modified Intermediate option:
3 rounds for time of:
35 Kettlebell USSR Swings 35lb
15-calorie Echo bike
5 front squats 85lbs

10:01

M / 93 kg / 31 y
Rx : 15:23 M

3 rounds 
75 DU
300ish-m run
5 DB front squats @75#s

8:33

M/28/180lb/5'8"
CrossFit AFK
Brave Heart CrossFit

9:50 - Rx

Beginner

75 singles, 10cal row, 5 FS @ 30kg 
05:17.05

Intermediate, but from the rack
6:12

M/38/6’/171#

3 rounds for time of:
75 double-unders 
21 calorie C2 bike 
5 front squats 225 lb. from the rack

11:00

Deo gratias

3 rounds for time of:
75 single-unders 
15 calorie Echo bike
5 front squats- 105 lbs 

9:45.48

75 singles
15 cal bike
front squat @ 95#
8:54

34/F/165#

8:43 intermediate

Wanted to go for Rx but too tired today. Was still a great workout!

35 DU
15 cal stationary bike
5 front squat 65lbs
12:14

14:35
75 DUs
21 cal bike
5 front squats at 95# from rack

3 rounds for time of:

75 double-unders
30-cal ROW
5 front squats 132 lb

11:29

Scaled for home gym 
10:35 
150 singles 
15 cal on stationary bike 
85 lb front squat 

9:34 Rx’d

M 53/195/6’
Subbed 21 cal row for the bike and scaled weight to #155.
11:12.

Tuesday i did a Hike (Brand trail, Glendale, CA): 
8.15 miles, 2300-ft elevated. Rolled my ankle real good at the end of mile 6; so while I was hoping for the best, dubs were out that day. Ended holding off until today:

subbed Intermediate, 
3 rounds of:
15 cal Ski
15 cal Echo bike
5 front squat @ 185#

10:05

M / 61 / 5'-10 / 202 lbs
 TIME : 8:24
scaled: Beginner.
75-SU's
13-cal assault bike
5-front squats (cleaned) # 115 
good weight choice from floor! could've done #135 but didn't want to compromise form, also reason 
SU's were the choice  because of amount of reps, working on going higher but at about 40-DU's things get ugly. 
after that bike, the legs are  like jello pudding.

10:30 intermediate
75 DU 21 cal row 5 FS@155#

2:50
3:30
4:00

M/38/150#

M- 53/ 5'7 / 210 
Intermediate athlete
Rnd. 1- 3:14
Rnd. 2- 3:14
Rnd 3-  3:12
total- 9:40

M/50-54 👨🏻‍🦳
Intermediate. Modified. 
7:26 140 SU+DU (3:1); 21 f2b burpees; @165 clean+5 front squats
8:47 140 SU+DU (3:1); 21 f2b burpees; @176 clean+5 front squats
9:43 8:47 140 SU+DU (3:1); 21 f2b burpees; @185 @176 clean+5 front squats
TT->25:56

3 rounds @12:43
75 singles under (1st rd I did 80, not sure why)
21 Burpees
5 front squat from ground @100

My form felt better, so I believe I could have pushed more weight, but didn't want to stop. I'm learning technique right now, so I'll increase each time. 

14:45 at 165# front squats 

FS 205lb
19:22

16:31 
@115#
sub bike with burpee over bar

no echo bike available, then:

3 rounds for time of:

75 DU
21 burpee over bar
5 front squats (90kg)

total time: 15:17

note: approximately 1min rest before front squats :/ 

A lot of great work today, well done to all!

9:47 w/ rower sub. Forgot how to jump rope. 1k run 5:11

3rds 8:24

75 DU’s
21 cal Echo Bike
5 FSQT (155lbs) from floor

GWU: 2x 1min JJ’s/Spiderman/10 Goblet Sqt/10 cal Bike

SPWU: DU WU&Pract
CL Prog + FSQT ^ Wod weight

Cool Down: Pigeon/Hamstring & Front Rack Stretch 

Matt

10:48

165#
50 du rope broke halfway through double unders, finished with penguin taps
200m run

Holly

17:30
95#
50 du

M/ 54 yo/ 5'9"/149 lbs

"Elizabeth"

as Rx'ed 13:34

41/ 90 kg / M


Scale 60kg

17:45

8:21 - scaled

75 su
7 cal echo bike 
5 front squats, #85

3 rounds for time of:
75 single-unders
8cal stationary bike
5 front squats

#95

8:21

As: 3x[150 singles, ~24cal air bike(only 8cal given calibration), FS @225lbs]
9:57

3 rounds for time of:
75 single unders
21-calorie Echo bike
5 Front Squats @ 95lbs 
Significantly less wrist mobility and pain issues! Unable to get the timing down to do double unders yet. 
TT: 8:56

Gen WU: 2 Rnds
1min JJ
10 Air Sqts
10 Gob Sqts @ 35lbs
1 Min Row

Spec WU: 2Rnds
35 SU
10 Cal Bike
10 PVC Fsqts
3-5 FSQT to WO Weight

10:22 RX

Intermediate, subbed rower cals:

7:52

44 yom Rx 14:30

9:50 RX

Mod
50 Double Unders
Sub Rower
95lb Front Squat

14:56

13:17
*subbed for rower
*subbed for 165lb front squats 

Intermediate Option
6:25

9:42
75 DU
12 Echo Bike
5 Front Squats @ 185lbs

Height : 5’7 
Age : 21
Weight : 193

3 Rounds 
150 Single Unders
21 Cal Row 
185lbs x5  (with belt| I need to strengthen the core muscles in my back) 

time : 11:28 

I'm currently working to lose about 12-15lbs by the beginning of June. I’ve always lifted, ran, and occasionally did some cross fit workouts. But starting today I’m going to set a goal to participate in all the daily workouts over the course of the next month and a half. I’ll be adding in body weight movements most days cause I want to improve my controls over my own body weight. I’ll also be adding a day or 2 of some long distance running/sprints. 

Subbed Row for bike
185lb fs
15:40

Intermediate option, subbed bike for 21 burpee to 6inc target. 

9:17

The intermediate weight was the perfect option with the 4th and 5th rep each round being very challenging. 

Rx’d 145lb 
14:13

Beginner option
3 rounds
10 calories bike
75 single unders
5x 75lb Front Squat

Time: 11:12

3 rounds for time of:
75 Double unders
30 calorie rowing
5 DL, 80kg

First time doing Crossfit so working with what I have at home.

Beginner option:
3 rounds for time of:
75 single-unders
7 calorie Echo bike
5 front squats (35lb dumbells)

Time- 7:40

M 36, 88 kg, 186 cm

75 DU
21 Assultbike
5 Front squats (55Kg)

12:17

Scaled. 

3 RFT
50 Double Unders + 25 Single Unders
21 Cal Assault Bike
5 Front Squats, 95#

14:46

27:57/Min
double unders are lacking 

Scaled my own way:
74 double unders
18 calories rowing
8 front squats, 105lbs
12:14

10:45
185 lbs
1:20-1:40-2:00

175 singles
22 cal on C2
55# BB from ground to front rack squat
12:26

F:57-59

Beginner Option with mod. 15 cal instead of 10 on echo bike. 

14:38

7,57 min 
RX 

Completed at the Y. No Echo Bike, and the C2 was occupied. Did Steve T’s substitute of bar facing burpees instead. 

intermediate scale (35 du, 15 BF burpees, 185 lb FS). 

9:29

all FS from the ground, unbroken. Just needed to catch my breath before cleaning it! Dubs unbroken, 2 rounds, 2 rounds. 

Rx Womens
10:03

11:26
100 Singles per #185 

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats
♂ 75 lb
7:47

First WOD on here!  
Subbed 20 burpees for bike.
Beginner option. 
14:45

Intermediate: 13:36
Subbed assault bike instead of echo bike.

3 rounds
75 singles under
24 cal assault bike
5 front squat from ground @205

8:40

M 50/180cm/76kg

Intermediate option, 60 kg bb

11:32

Only assault bike at the gym
Scaled
3 rounds
75 du
16 cal assault air bike
5 FS 185

searched online a conversion chart from echo to assault, did the math anda found 16 cal

12:41

3 rounds for time of:
75 Double unders
30 calorie rowing
5 front squats, 50kg

Friskis Parkmöllan

M-42/178/77kg

Intermediate option:
3 Round for time
- 75 doublee Unders
- 21 burpees
- 5 FS (80;80;90kg)

Time 16’ 37’’

11:40, scaled

Rx reps, DUs, and Echo cals
145lb front squats 

Modified/Scaled

3RFT
35 DU
21 cal Hammer Strength Echo/Assault style bike
5 FS (155#, hands crossed, pulled from rack)
11:50

DUs are a weakness but wanted to get them in without losing some stimulus in excessive tripping.  Wanted to keep some weight in the FS, but need to cross my hands with bar on shoulders to go heavier than about 115# due to physical inability to get into a real front rack. Also, my knees are sore as hell from yesterday. Fun WOD though!

13:28 

Had to break the DUs and Power Clean 225# then Squat. 

Scaled
75 doble Unders
21 burpees
5 front squats 125 lbs, white out rack, ground 2 shoulders

Total time: 18:21

12:28 - Intermediate

Made up yesterday's wod
scaled results there
Practice Sqt cln/FS
and knee raises today

14:14 
75 line jumps instead of double unders because my garage ceiling is to short for jump ropes amd 225# front squats

Modified 

10 T2B
10 Box jump
10 Front Squat 30kg

09:50

12:48
90kg

great wod 

how to do It without equipment?

Globo wod: If you are using an assault bike add 3 calories to each round, C2 rower add 7 to each round.  An equal amount of Burpees over bar/dumbbell are also an acceptable sub for the echo bike. Dumbbell sub dumbbell front squats 60/80lb dumbbells.