20:20 rxd broke first round of wb 20-10 even though I wasn’t feeling gassed. All other rounds 12-10-8 box jumps in sets of 5-15 almost all rebounding. No ankle trouble doing this, which speaks to properly scaled consistency. Really pushed the last round even though a side ache had set in. 190/lvl40/69.5”

36:03

18:15

Rx 18:58

20:13. 9’ wall ball otherwise Rx

19:57

https://youtu.be/rO0N_zuGJTU

24:26 Rx

19:59 Rx. Thank you Bryan Rosen for the warmup!!

5’8” / 169 lb / 21 / M Rx’d 17:20

15:05 RX

17:10 Rx. Completed 191115.

M/35/5'10/190 Rx'd 19:45

20" box 15# dumbbell thrusters 19:01 The lungs definitely burned more than the legs on this one.

15:34

Scaled - 3 Rounds (time crunch) 8 lb med ball and 18 inch box jump

Used 30' box, 20lbs DBs thrusters 18:01

15:59 Rx

Male/38/5'4"/160 Due to time constraint, I was only able to due half RXd. 5 rft 15 20lbs wall shot 15 24in box jump 15:40

F/5'6/185/39 5 rounds 30 wall ball shots 30 step ups 15lb smash ball 19:54 Each set of wall ball shots was unbroken!!!

Scaled to 5 r/t of: 25 wall-ball shots, 15# 25 box step-ups, 16” 16:24

RXed 24:20 12lb WBS

27:47 rx i

substituted wall-ball shots for BB Thrusters 5 RD'S in 37 minutes

14:55 - Rx

5 Rounds in 27 minutes. Wall balls shots with 5kg, new to crossfit training so this was first time doing these 30 box jumps on a 24 inch box

21:08 rx

5 reds: 15:30 30 Medball Thruster (20lbs) 30 Box Jump (24”)

5 rounds for time of: 30 wall-ball shots 30 box jumps ♂ 20-lb. ball to 10 ft., 24-in. box 18:49

17:05

15:17

25:22 RX

Subbed wall balls with 12kg kettlebell thruster Subbed jumps with step ups ( injured ankle). 14:34

16:58 Rx, all but only have a 10# ball

19:03 Rx’d

18:34 rx

3 rounds rx. Time cap 20 min.

30 barbell thrusters. 20 bench jump over, 5 rds 15.40. Ugh

4 rounds at FS210. 17:55

16:09 RX

5 rounds for time of: 30 box jumps - 20" 30 dumbbell thrusters - (2) 20lb DBs 16:26

Rx...34:38 Maybe doing quarter mile sprints and 200 lunges wasn't a good idea for yesterday!

M/45/6'2"/180# Rx'd 18:28

20:43 rx’d

Rx’ed 17:10

So this is essentially the workout “Kelly” without the running. I actually think this workout might be harder though! Here are some scaling thoughts: Wall-ball Shots: I consider the volume of this movement to be fairly high and made to be very difficult when combined with the box jumps. I anticipate that I will need to reduce the reps, load of the ball, or height of the toss for a lot of athletes to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, spend no longer than 2:30 on any round of wall-balls or only allow 3 sets to complete the reps on any round. Box Jumps: I consider the volume to high and made to be extra difficult due to the wall balls! I will have athletes utilize heights that will allow for the 30 reps, in a round, to take no longer than 2:30-3:00 to complete. For some athletes, a box jump of just couple of inches can be a major achievement. I will not substitute a step-up, as I care more about jumping function of the movement and not the height today.

18:59 rx

Scaled to 20 reps. 15:15

2 x 16lbs DB thrusters, 24" box 17:05 Taking trainers' advice, I generally did not stand up at the top of the box jump. I made sure I'd landed cleanly and then I descended quickly, before I'd fully extended knees/hips. That saved a lot of time!

I’m new to CrossFit. Only been doing some of the workouts for about a month. This one sucked!!! I aimed to complete all 5 rounds in under 17 min but only completed 4 rounds in under 17 mins :( Only have a 12lb med ball and used 20in box. Completed 5 rounds in 21 mins.

12:55, scaled to 20 box jumps, otherwise RX.

rx 23:17 moving slow. redid 20.5 on Sunday so lots of wall balls in the last few days. did wall balls in sets of 5. slow box jumps, step down, just tried to keep moving.

17:55 sacled I did 5RFT: 25 box jumps 24" 25 wall balls 25lb ball (10kg) 10Ft target

Hotel gym: 3 x (30 d.b. Thrusters 10# + box jumps 12”) in 12:01

17:56 Rx Broke WB into three sets that varied each round Definitely a Shut Up and Do It WOD for me. I was going to sub in Jackie, then I thought about why I didn’t want to do this one and my answer was high volume sets. Because I hate them, I did it so I could focus on them. Getting used to high volume sets means I absolutely crush low volume sets in the future.

16:46. Switched to 20" box after rounds 2

13:58 rx’d . Did step ups. Have a great day all.

Subbed CF Mayhem: Front Squat 5@ 115, 120, 120, 125, 125 lb. Bench Press 5x5 @ 85 lb. Diane in 5:59 (21-15-9 Rx Deadlifts at 155 lb., for HSPU scaled to box HSPU). Well below freezing in my garage; will do wall-ball shots when it warms up a bit.

20:06 Rx

19:35 Rx

13'39'' RX

27:22 rx'd

4 rounds + 20 wall ball shots Rx Time cap 17’

Beginner in crossfit, signed up today on the website. First time doing one of the exercises. Done; 5 rounds: 30 wall-ball shots with 10kg ball 30 box jumps 24in Time: 23:47,98 Ejoyed it think I can rest less and the 10kg ball should have been 9kg

Ouch but I’ll do it anyways! Goodbye LEGS!

Warm up for 191113: GENERAL WARM-UP 2 rounds of: 1-minute of rowing 30-seconds of squat therapy squats 30-seconds of jumping jacks SPECIFIC WARM-UP Wall-ball shot 1 set of 5 goblet squats with medicine ball 1 set of 5 thrusters with medicine ball 2 sets of 5 wall-ball shots Box jump 1 set of 5 broad jumps 2 sets of 5 box jumps to find intended workout height Practice round 3 wall-ball shots 3 box jumps

INTENDED STIMULUS . Oh man! This is the benchmark Kelly, but without the 800 meter runs. It seems like that's a good thing on principle, but that is debatable. This is a medium distance effort that will make your legs burn as much as your lungs. The number of reps on each round is meant to be big, but not so much that this becomes a long workout. You want to get this done in around 14-17 minutes. When deciding on your scale, think about this as a 150 wall-balls + 150 box jumps for time. This will help you think clearly about the height of the box and a load on the ball. This perspective will also help you with deciding on a strategy. The aim today is to control the non-moving time. Track your rest, as well as your lap times. Breaking the sets is not a problem, as long as your rests are short and under your control. Watch your breathing and let this thing burn! OPTION 1 Five rounds for time of: 25 wall ball shots 25 box jumps ♀ 14-lb. ball to 9-ft target, 20-in. box ♂ 20-lb.b all to 10-ft target, 24-in. box OPTION 2 Five rounds for time of: 25 wall ball shots 25 box jumps ♀ 12-lb. ball to 9-ft target, 16-in. box ♂ 16-lb.b all to 10-ft target, 20-in. box OPTION 3 Five rounds for time of: 25 wall ball shots 25 box jumps or step-ups ♀ 8-lb. ball to 9-ft target, 12-in. box ♂ 12-lb.b all to 10-ft target, 16-in. box

Champions Club Scaling Notes RANT: I think full extension on box jumps is a standard that does not have to be followed very often. I have always been a fan of prioritizing position over range of motion, and the position on box jumps (feet together, knees apart, midline somewhat tight) is more important that how high the box is AND whether or not you stand up all the way on top of the box. Here's a workout highlight from a few years ago where we were doing box jumps with the "touch-and-go" technique and not getting full extension on top. http://championsclub.squarespace.com/home/2017/5/15/beast-mode-college-freaks.html The reason it wasn't a big deal was because standing up on top of the box would have taken away from the bouncing/elasticity we were aiming for. I SHOULD TRY THIS AS RX'D IF: I can bounce up and down on the boxes with my feet staying together and my knees staying out. If not, lower the box. GROUP VERSION: as is, stack up plates for most FIRST TIME WITH CROSSFIT VERSION: same as group, take a 1:00 rest after each station is completed INJURY VERSION: Themes are jumping, jumping again, squatting, throwing, pushing, odd object, a devilish mix of stamina and endurance. Pick two movements out of those themes and go at it for 5 rounds, up the reps if the intensity can't be there WARMUP Jump rope (double under) - box jump prep Squat - wallball prep Push-up - wallball prep Hollow rock - box jump prep [insert thing you suck at] GENERA: FEAR LEVEL: 7

Globo scale-if you don't have a medicine ball, do dumbbell thrusters 15/20lbs. For the box jumps , you have options. 1. You can make a box using those stackable step things. 2. You can do jumps onto a bench or another stable object. 3. If that isn't available do 20 no touch bench jump overs per round. Bodyweight sub for wallballs are 20 burpees per round.