CrossFit | 191207
Saturday

191207

Workout of the Day

69

Complete as many rounds as possible in 15 minutes of:

200-m run
100-m farmers carry
20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Post rounds completed to comments.

The Dumbbell Front Squat

db front squat
Watch

Comments on 191207

71 Comments

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Kury Akin
March 23rd, 2020 at 5:36 pm
Commented on: 191207

3R. 20 burpees, 10x10m farmer carries (5 forward/5 backwards), 20 squats. Used 5 gallon water bottles.

My knee is still not 100% so didn't fancy 200m. Instead of turning on farmer carries I did half in reverse. I didn't have anything heavier than 10kg KBS and I knew I could do more so went with the jugs having used then for lots of farmer carries previously but never for squats. First 20 squats were technically deadlifts as I didn't clean the jugs not being sure I could. Last two rounds were full squats after I managed to clean both jugs. Tricky at first but I got used to it. Need some 20kg dbs.

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Clint Michael
January 25th, 2020 at 6:24 pm
Commented on: 191207

3 rounds plus 200 meter run.

Rx’d

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Matthew Aukstikalnes
January 10th, 2020 at 10:19 pm
Commented on: 191207

4 rds +200 +80, using an elliptical and 35's

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Jeff Chalfant
December 28th, 2019 at 9:40 pm
Commented on: 191207

3 rounds rxd in 14:47

changed into and out of lifting shoes each set of squats. Broke each set of squats into 3 chunks and did the farmers carry unbroken without hook grip.

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Jeff Chalfant
December 28th, 2019 at 9:41 pm


(edited)
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Jeff Chalfant
December 28th, 2019 at 9:48 pm

Low back was still tired from deadlifts 2 days ago-felt it in round 3 but cardio was the limiting factor here for me as usual.

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Cy Azizi
December 23rd, 2019 at 10:46 pm
Commented on: 191207

2+8 squats

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Morgan Greene
December 18th, 2019 at 9:21 pm
Commented on: 191207

substitute row instead of run: 3 rds+ 200m row in 4th

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Amanda McDowell
December 18th, 2019 at 12:37 am
Commented on: 191207

4 rounds and 20m, scaled at 25# DBs for carry and FS.

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David Swicegood
December 17th, 2019 at 10:37 pm
Commented on: 191207

Wanted to hit 4, so I went to 16:45


Complete as many rounds as possible in

15 minutes of:


0.125 mile run

330 ft farmers carry (5 times) @ 30 lbs

20 dumbbell squats

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QiHui Xing
December 13th, 2019 at 3:35 am
Commented on: 191207

For time:(50reps,12'43'')

2 leg less rope climb

2 hang squat clean+squat clean+front squat at each weight

95-lb.115-lb.135-lb.155-lb.185-lb.205-lb.225-lb.245-lb.4-meter.

14min time cap.


For time:(106reps,4'51'')

20 meter barbell overhead walking lunges

50 single arm hang clean&jerks  W/Stone Lock

50 box step overs W/Stone Lock

20 meter handstand walks

8min time cap.

135lb,45lb.24-in.box


For time: (9'31'')

on the minute :20 double-unders

wall-ball shots 40/30/20

box jump overs 30/20/10

Time cap:12 minutes

20-lb.24-inch.box

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QiHui Xing
December 13th, 2019 at 3:36 am

Pandaland CrossFit Challenge.

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Nate Gordon
December 11th, 2019 at 6:44 pm
Commented on: 191207

4 rounds

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Adam King
December 11th, 2019 at 6:01 pm
Commented on: 191207

Completed 2019-12-11

3 rounds with 35 lb dbs

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Adam King
December 11th, 2019 at 6:01 pm

plus about 75m

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Jacob Torres
December 11th, 2019 at 5:50 am
Commented on: Ketosis Ameliorates Renal Cyst Growth in Polycystic Kidney Disease

I am happy to see my paper on CrossFit.com! I am also a CrossFit coach so it is truly an honor.

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Olivia Leonard
December 11th, 2019 at 8:24 pm

Jacob! I was stoked to see your name on this paper, and meant to drop you a note that we were featuring it here. Congratulations on the research, and hope you are well.

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Chris Meldrum
December 10th, 2019 at 9:21 pm
Commented on: 191207

As rx’d, 4 rounds + 100m.


Very unpleasant. Broke farmers carry once in rounds 2 and 4. Broke front squats 10-10, except first round unbroken. After heavy deads.


46m/5'10"/180

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Chase Hiland
December 10th, 2019 at 9:14 pm
Commented on: 191207

M/35/5'10"/190


Rx'd 4 rounds + 40m run

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Philip Uemura
December 10th, 2019 at 8:10 pm
Commented on: 191207

RX 3 rounds in just a little over 15 minutes

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Giuseppe Petrillo
December 10th, 2019 at 7:16 pm
Commented on: 191207

4 rounds + 200 mt Rx’d

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Tom Perry
December 10th, 2019 at 7:16 pm
Commented on: 191207

58 / 172


.13 mile elliptical runs

35# DB


4 complete rounds

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Jon Wilson
December 10th, 2019 at 6:30 pm
Commented on: 191207

2 rounds + 6fs

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Gabriel Candelaria
December 10th, 2019 at 12:25 pm
Commented on: 191207

38/M/5'4/160

2 rds

40lbs carry and 40lbs squat

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Coastie Nick
December 9th, 2019 at 8:44 pm
Commented on: 191207

Men’s Rx’d

3 rds + 100 meter run

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Joseph Alaimo
December 9th, 2019 at 5:23 pm
Commented on: 191207

4 rounds + 50 yard carry (rx)

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Scott MacArthur
December 9th, 2019 at 5:20 pm
Commented on: 191207

At work, subbed 250m row for run, 40lb DB’s.

4 rounds even.

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Pavel Stas
December 9th, 2019 at 3:30 pm
Commented on: 191207

3 rounds + 80 m carry

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Bridget Deschner
December 9th, 2019 at 1:59 pm
Commented on: 191207

200m run on treadmill with incline

100m farmer carry 25# db’s

20 db squats 25#


4 rounds + run + carry


Worked hard to push the pace on the run. Probably could have gone heavier on the db’s... everything in hindsight.

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Shane Azizi
December 8th, 2019 at 9:21 pm
Commented on: 191207

3 rounds + 125 meter run. Rx

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Jeffrey Howard
December 8th, 2019 at 6:58 pm
Commented on: 191207

4+150 (150m) - Rx

That run after those squats... Holding those dumbbells after that carry...

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John Clarke
December 8th, 2019 at 6:44 pm
Commented on: 191207

AMRAP 15 min:


250m row

100m farmers carry

20 dumbbell front squats


4 rounds, plus 250m row. 35lb dumbbells

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Niaro Freitas
December 8th, 2019 at 2:23 pm
Commented on: 191207

4 rounds + 200m run + 100m farmes carry

scaled 20#

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Viktor Wachtler
December 8th, 2019 at 12:41 pm
Commented on: 191207

Subbed run for 100 SUs (icy road)

20kg kettlebells.

2 rounds+100 SUs, 100m carry.

43/1.78m/75kg

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Michael Arko
December 8th, 2019 at 10:00 am
Commented on: 191207

33.5lbs dumbbells

4 rds + 200m run

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Robert Cassels
December 8th, 2019 at 3:18 am
Commented on: 191207

2 + 280m treadmill w/3% incline for both run and farmer carry

M/44/214/6'2"

Way harder than it looked, I wasn't ready.

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Blas Raventos
December 8th, 2019 at 2:04 am
Commented on: 191207

2 rounds y 9 laps de 10m

outside chicago av on west town, chicago, illinois.

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Js Smith
December 8th, 2019 at 1:23 am
Commented on: 191207

Scaled to AMRAP in 15 of

250m row

100m farmer’s carry, 25# plates

Crossed-arm Barbell Front Squat, 55#

3r + row


Wrist couldn’t hold the weight so had to modify squats. I just hate running in rainy, cold, wind so rowed instead. 😄

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Jade Teasdale
December 7th, 2019 at 11:12 pm
Commented on: 191207

Not sure if my distances were exact. But everything else RX. Front Squats, FC & Run! Didn’t realize I had it out of order!

3 rounds + 15 squats! Did some stretching, 🦋 C2B PU work & straddle L-sit rope climbs! Then, took my beautiful Arabians 🐴 🐴 for a bareback ride, complete with all 4 gaits! Finished up with a nice big gallop up a mountain 🏔 road as the sun was setting! Cooled them down, fed them, gave them a snuggle & tucked them into bed for the night! 🥰🐴😎 3 dogs accompanied us!

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Mike Andridge
December 7th, 2019 at 8:49 pm
Commented on: 191207

Modified to

3 rnds

200m run

100m FC with 50# db's

20 back sqts @ 100#

18:32

m/49/175

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Tripp Starling
December 7th, 2019 at 8:45 pm
Commented on: 191207

Scaled to 35# dumbbells

4 rounds +200+100+12

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Steven Odom
December 7th, 2019 at 7:58 pm
Commented on: 191207

Rx’ed

3 rounds +run+farmers carry+14 squats

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Nicole Deaver
December 7th, 2019 at 7:52 pm
Commented on: 191207

4 Rds + Run + 90m? Farmers Carry - Rx

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Matthew Letarte
December 7th, 2019 at 7:50 pm
Commented on: 191207

4 rounds in 14:59 ;)

Subbed 250m row, 5 x 10m farmer carries (shuttle style, down and back 5 times) w/ 50# DBs

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Steve Day
December 7th, 2019 at 7:36 pm
Commented on: 191207

Had to use 55lb DBs today

3 rounds + run/60m farmer's carry

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Julien Brossard
December 7th, 2019 at 7:05 pm
Commented on: 191207

WARM UP


10 Air squat

10 push up

10 Abs

*3


Run : 10 min (2,66 km / 1,65 miles)


WOD

3 T + 20 m Farmers Carry

Db : 16kg / 35 lbs


FINISH

Deadlift : 3-3-3-3-3-3-3-3-3-3 : 70kg/154 lbs

Toes to bar : 5-5-5-5-5-5-5-5

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Evan Saber
December 7th, 2019 at 6:57 pm
Commented on: 191207

3 rounds + 200 meter run + 40 meter carry RX

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Jim Rix
December 7th, 2019 at 6:52 pm
Commented on: 191207

With 35# DBs

3 rounds + 200 run

4 rounds in 17:25

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Dave DeCoste
December 7th, 2019 at 5:41 pm
Commented on: 191207

3 rounds + 200 meter run + 70 meter farmer carry

Rx

M/41/5’8”/160

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Lucas Odum
December 7th, 2019 at 5:18 pm
Commented on: 191207

Rx'd

4 rds + 200m run

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Sebastien Fitzpatrick
December 7th, 2019 at 5:05 pm
Commented on: 191207

3 rds + 200m run + 80m farmer carry Rx


Anyone else still fried from deadlifts?

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Dave DeCoste
December 7th, 2019 at 5:42 pm

Hammys still recovering.

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Evan Saber
December 7th, 2019 at 7:00 pm

Yes sir! Haha. Low back is pretty fried. I did the medball push press and medball squat clean workout yesterday too. Possibly one of the most mentally challenging workouts I’ve done. Also could be the shape im in right now but, pure pain

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Matthew Letarte
December 7th, 2019 at 7:50 pm

Definitely still tight and sore in the low back and abs from the deads and ab blaster last week

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Sebastien Fitzpatrick
December 8th, 2019 at 12:55 am


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Stacey Thompkins
December 7th, 2019 at 4:06 pm
Commented on: 191207

M/45/6'2"/180#


Women's Rx'd

4 rds + 200m run + 100m FC

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Christian Simpson
December 7th, 2019 at 3:27 pm
Commented on: 191207

3 rounds...45# DBs. Squats definitely the limiting factor today.

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Claire Fiddian-Green
December 7th, 2019 at 3:10 pm
Commented on: 191207

3 rounds + 200m run + 100m farmers carry Rx 35 lb. pair dumbbells. Finished up with the 20 DB front squats at 16:50 (so 4 rounds total).

Pre-WOD I ran 1 mile and then finished up with 3x 12 feet rope climb before my arms gave out.

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Jim Rix
December 7th, 2019 at 6:53 pm

Pretty hard core, Claire! Well done.

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Nicole Deaver
December 7th, 2019 at 7:50 pm

Nice work!

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Claire Fiddian-Green
December 8th, 2019 at 2:23 am

Thanks, guys, right back at you!

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Nathan clukey
December 7th, 2019 at 2:33 pm
Commented on: 191207

M/49/6'1"/176 lbs

4 rounds in 14:00 scaled

200M run

50lbs dumbbells for 100M

25 lb dumbbells squats

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Ruben Meier
December 7th, 2019 at 1:00 pm
Commented on: 191207

3rounds +run and farmers carry

(Run and farmers carry in 10m shuffle)

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Geoffroy Castelnau
December 7th, 2019 at 12:50 pm
Commented on: 191207

5 rds + 200m run

Scaled to 9kg each DB

M / 40yo / 176cm / 71kg

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joseph griffin
December 7th, 2019 at 10:57 am
Commented on: 191207

Almost 3 rounds, fell 5 squats short on time

.13 mile

50# 100m carry

35# db front squats

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Brendan Mullan
December 7th, 2019 at 6:53 am
Commented on: 191207

5 rounds in 15.06 min

22.5kg db

👍😅

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Chris Sinagoga
December 7th, 2019 at 5:19 am
Commented on: 191207

Champions Club Scaling Notes


RANT

Obvious scale here is the weight of the dumbbell/kettlebell for the walks and squats. But thinking about the three movements and the time cap means the run should be fast. If you can't sprint 200 meters pretty consistently, I'd scale the run down as well in order to get that kind of a breathing effect from it.


I SHOULD TRY THIS AS RX'D IF: runs can be under :50, then squats/farmers carry is unbroken


NEW TO CROSSFIT VERSION: aside from the regular version, here's two options - first would be to extend to 20 or 25 minutes and go through about 60% speed on everything. Second option for fitter people trying out CrossFit would be to do 3 rounds of this thing with a 3-minute rest between rounds. Means the run should be a sprint.


GROUP VERSION: as is. also gives your members a chance to tough out the cold weather. If snow/ice prevents running, I might try for like 12 burpees instead of jump ropes or box jumps. Anything to get the intensity up before the carry.


INJURY VERSION: pick any two movements you can do and cycle through for 15 minutes. If possible, tax out the grip and shoulders. This is a tricky one to try and replicate if you're missing some limbs.


GENERAL FEAR LEVEL: 5

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Chris Meldrum
December 11th, 2019 at 1:43 pm

much worse than a 5! constantly wondering why i am bent over staring at the dumbbells instead of picking them up

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Steven Thunander
December 7th, 2019 at 4:39 am
Commented on: 191207

Globo Scale: As Rxed. If needed row 250m, assault bike 25 cals, do 20 burpees, or 50 double unders/100 single unders per run. If using a treadmill use a slight incline and set it to a high speed. If a 100 meter track is unavailable, go ahead and do 10 30 feet/10 meter carries (5 down and back), or whatever distance is available for you that add up to 100 meters.

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Bryan Rosen
December 7th, 2019 at 1:15 am
Commented on: 191207

Warm up 191207:

GENERAL WARM-UP


At a moderate pace:

200-m jog + 10-m high knees

50-m single-arm farmer’s carry, right arm

50-m single-arm farmer’s carry, left arm

20 cossack squats

50-m single-arm farmer’s carry, right arm

50-m single-arm farmer’s carry, left arm

200-m jog + 10-m butt-kickers


SPECIFIC WARM-UP


Dumbbell squat

10 squat therapy reps

10 goblet squats

5 dumbbell squats (medium weight)

5 dumbbell squats (intended workout weight)


Practice round

100-m run

50-m farmer’s carry

5 dumbbell squats

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Juan Acevedo
December 7th, 2019 at 1:01 am
Commented on: 191207

This little beast will be exactly as nasty as you want it to be. Time under tension is the concept to keep in mind for this workout. Four rounds are very, very doable. Finishing five rounds is a good challenge. Beyond that is for the firebreathers. The two hundred meters seems initially like a distance you could sprint, but taking into account the time under tension you will spend in the other two movements will give you a better perspective. Let the squats determine the load, not the carries. Remember that the barbell is not there anymore to provide stability and symmetry. Your body structure has to ensure that. Pick a load you think you could squat confidently with at most one break per set. Unbroken would be best. You don't want these squats to be light, but you also don't want to have to break them so much so that we lose that time under tension component. With the weight decided, let the carries be whatever they want to be. Treat them as a gymnastic movement though, don't reach failure, three short breaks of 3 -5 seconds to save the grip, are much better than two long breaks of 10 seconds. The runs are your space to shine or to pace yourself, however, they should still be runs! Set yourself up for success and to maximize the time under tension and not the load. HOLD ON!


OPTION 1

Complete as many rounds as possible in

15 minutes of:


200m run

100-m farmers carry

20 dumbbell squats


♀ 30-lb. dumbbells

♂ 40-lb. dumbbells


OPTION 2

Complete as many rounds as possible in

15 minutes of:


200m run

100-m farmers carry

20 dumbbell squats


♀ 20-lb. dumbbells

♂ 30-lb. dumbbells


OPTION 3

Complete as many rounds as possible in

15 minutes of:


200m run

100-m farmers carry

20 dumbbell squats


♀ 15-lb. dumbbells

♂ 20-lb. dumbbells

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