For time:
1000m Air Runner w/ vest 20lbs
24 Toes to bar Ubk 
12 Push Jerks Ubk (185lbs)
Box Step up w/ DB (50lbs) = 44reps 

M/28/166/76kg

Rxd 7 push jerks

scaled to women’s , 70 reps 

M/28/5'8"/175lb
CrossFit AFK/Brave Heart CrossFit

37 reps (1273 total)

Tough. Real rainy in MI. Hands were wet for TTB, still was able to go 10-10-4. Did 4-4-4 on Jerks, fucking heavy. 37 step-ups, wasn't all the way up on rep 38 at the clock. 

Intermediate scale but with K2E.  59 step-ups.

Kept weight vest on the whole time – seemed more efficient.  Run in about 6:40, toes-to-bar 12-8-4 (about 2 min), and push jerks 8-4 (~1:30).  Left me with about 3 ½ minutes for the step-ups.  Started at about 20 reps per minute but couldn’e quite hold that pace through the end. 

#weightvestmonth

51m/5'10"/185

Intermediate Option
On a manual curved treadmill
20 lbs vest + holding 2x2.5 Kg DBs

50 reps

Rx= 1 Round+10 Step-ups

20 reps, Rx
I need to work in shoulder mobility for the Push Jerks.

M/50-54 👨🏻‍🦳
Intermediate
4 bsu

135lb barbell
30lb ruck
52 reps

1000m run (unweighted)
24 knees to armpits
12 push jerks 95#
84 box step-ups holding 10# dumbbells

42 step ups 
* 20lb vest
*155lb bar
*18” step ups 

Beginner option:
Complete as many reps as possible in 14 minutes of:
800-meter IBA walk 
24 situps 
12 push presses 75lbs 
Max box step-ups in the remaining time 20”
27 stepups 

Beginner:
2 full sets in 15 min.  10 min/mile pace, so 5 min for the 800m run on 1st set and dropped a min to 4 min 800 m run on the 2nd.  Did a minute of box step ups after 2 sets completed.  Didn’t count step ups, just went for a minute.

Completed 6/24 in the home gym. Rxd. 

14 step ups. 

only had about 60s to do BSU. Ttb and PJ done in 3 sets. 1200m light jog took about 7:30. 

Intermediate option:
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time

51kg barbell

43 box steps

20 lb Rick 
155 pj

12 step ups. 

Scaled PJ to 135#, all the rest was Rx:

28 step ups

Complete as many reps as possible in 14 minutes of:
1200 meter ruck with 45lbs
24 hanging knee raises
12 45lb push presses
Max box step-ups in the remaining time - 4

1 Day Late

1,200 meter 30lb Ruck
24 toes to bar
12 rep Push Press @135 lb
20 box step ups

Total 56 reps

Scaled to:

12min
1200m ruck 35lbs
24 TTB
12 Push Jerks 135 lbs
18 Step Ups with 35 lbs ruck

Scaled 36 
800 m run (should have run 1200)
24 t2b attempts
12 push jerk 115
24” box
beginner too easy, esp on cardio. Work towards intermediate. 

Rx
23 box step ups

Had to modify it to do it outside 

using a 55lbs ruck
14 min

1200m run
24 TTB
12 x (1 squat clean, 1 push press, 1 back squat, 1 push press) with ruck 
Max 20”box step ups 

completed 42 steps

Modified intermediate, 22# ruck, k2a, 75# PJ, 20" box
Total: 20

Matt

1200m (40#) (2:50/2:57/3:00 400 splits)
23 toes to bar (40#)

Holly

1200m (30#)
24 toes to bar (30#)
12 push press (75#)
29 step ups (20”-30#)

heavily modified: 20 mins, 50 lbs ruck, 135 barbell, knee raises & 20 in box
score: 27

M 53/205/6’
Scaled barbell to #135 and knees to armpits for t2b.  #50 sandbag for the ruck.  
33 reps.

Rx
30 reps 

42
20#/kneeraise/95#

Intermediate option:
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 hanging knee raises 
12 push jerks
Max box step-ups with your ruck in the remaining time
♀ 75-lb barbell, 20-lb ruck, 20-inch box

50 Reps 

14 mins AMRAP
1200m weightless run on the Trueform 
24 toes to bar
12 Push Jerks @ 135#
Max DB Box Step Ups (40# DBs)

score: 32

48 reps 20” box / 185pj/ 50lb ruck
m/49/195/5’10”

M-43/178/77kg:
Time cap 14’
1200m ruck (20kg)
24 toes to ring 
12 push jerk (62kg)
3 box step up with ruck

Intermediate

1200m ruck run: 7:11
Knees to pits: 24
Push jerks 80#: 12
Box jumps on bench: 72

Made up "The Chief" from a few weeks ago.  Results there.  Not great, but felt good.

Coastie Nick, that was insane.

14 step ups at Versailles CG so lots of sub. 
35lb ruck, 1200 m over up and down broken ground trail, only fell once. 
30 leg raises off end of bench
20 PJ 40lb DB’s. Increased the reps cause the weight was light. 
Nest I could do was 19” step ups on bench. 

800m ruck pack (66 pounds rock bag)
24 T2B
12 push jerk @185

4 mins remaining for the step ups
53 reps (66 pound rock bag)

m/36/185/5’11”

M- 53/ 5'7 / 220
Intermediate scale
20#/1200 m. Ruck-8:14
24 knees to armpits-2:26
12 135# push jerks- 3:24
remaining time- 20 box step ups 24" box with 20# ruck

M 50/180cm/77kg

w/ 10kg vest

1,200-meter run
24 toes-to-bars
12 push jerks, 16kg dbs
Max box step-ups, 50cm box

67 step-ups

M/36/6'0/170lb

Scaled knees-to-armpits, 95lb jerk, 20lb ruck, 20" box

put 10lbx2 plates in my backpack for the ruck; def need to get a weight vest lol

DNF. Got through 9 reps on the jerk and then hit 14 min cap. Post-14 mins, finished the last 3 jerks and then did 20 step ups after time cap for good measure.

Good workout!

Rx
Ran around the neighborhood(~90F) with a 30lb vest, but dealing with a bum leg that I injured yesterday.
T2B in 3 sets, PJs in 2, box steps for 2min with the vest totaled at:
35 reps 

M/30s/230lbs

do we have to wear the ruck when doing push jerks and toes to bar?

51 step ups 
Run 6:24
I used vest (ruck irritates achilles and calf) 
Rings TTR
135 PP

Beginner option:
Complete as many reps as possible in 14 minutes of:
800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time
♂ 45-lb barbell and a 24-inch

Sub toe to bar for hanging leg lifts x 24
145 lb push jerks x 12
1 mile ruck with 40 lbs

18:06

finished with 20 extra 30” step ups

Rx-made it to 1 clean and jerk at 185lbs

1,200-meter ruck-40# 
(20# plate carrier+2 10# DBs farmers' carry)
24 knees-to-elbows
12 push jerks-65# BB
62 weighted box step ups, plate carrier/plus DBs @10# each*
*kept the plate carrier on through whole WOD

First, used unloading pavers from the truck as part of warmup, then

Did 3 rounds of Strict Lynne (Intermediate BP - 135#) from 240619 - 11/11, 9/10, 9/10
2 min rest, then
240621 (Intermediate reps Rx MedBall weight) - 14:40

Feeling pretty tender from the last several days, elbow issues, no spotter, and just sucking at DUs drove the choice of workout and scaling. Rest day here I come.

14 total step ups, 24” box, 45lb ruck

1,200m ruck (I walked it, gave me only about 3 minutes left for the rest…)
24 toes to bar
12 push jerks, 135lbs
Had about a minute to do the step ups. 

Scaled to
1200m 30#
24 knee to chest
12 push jerk @ 135#
time capped --no box step ups
m/54/175
maybe could have gotten 2-3 step ups, but felt light headed the first 5 push jerks, had to do singles.

intermediate - no ruck for the run but 8kg db for step ups. 45kg push jerk

73 step ups 

10kg sandbag ruck
60kg push jerk
Knees to armpits
+ 25 10kg sandbag step ups

Scaled:

800 mtr weighted Hill run
24 knee raises
12 20kg push press
50 weighted step ups

14 mins.

Globo wod: If you don't have access to a ruck or hiking backpack use a sandbag, weight vest, medicine ball or odd object to complete the run and step ups.  Dumbbells sub dumbbell push jerks 50/75lb dumbbells.  If no pullup bar is available sub v-ups.  Step ups can be done to a bench or other platform.

What kind of pace should we maintain for intermediate on the 1200mtrs.