2+8 squats

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

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

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

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

4 rounds

Completed 2019-12-11 3 rounds with 35 lb dbs

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

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

M/35/5'10"/190 Rx'd 4 rounds + 40m run

RX 3 rounds in just a little over 15 minutes

4 rounds + 200 mt Rx’d

58 / 172 .13 mile elliptical runs 35# DB 4 complete rounds

2 rounds + 6fs

38/M/5'4/160 2 rds 40lbs carry and 40lbs squat

Men’s Rx’d 3 rds + 100 meter run

4 rounds + 50 yard carry (rx)

At work, subbed 250m row for run, 40lb DB’s. 4 rounds even.

3 rounds + 80 m carry

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.

3 rounds + 125 meter run. Rx

4+150 (150m) - Rx That run after those squats... Holding those dumbbells after that carry...

AMRAP 15 min: 250m row 100m farmers carry 20 dumbbell front squats 4 rounds, plus 250m row. 35lb dumbbells

4 rounds + 200m run + 100m farmes carry scaled 20#

Subbed run for 100 SUs (icy road) 20kg kettlebells. 2 rounds+100 SUs, 100m carry. 43/1.78m/75kg

33.5lbs dumbbells 4 rds + 200m run

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.

2 rounds y 9 laps de 10m outside chicago av on west town, chicago, illinois.

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. 😄

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!

Modified to 3 rnds 200m run 100m FC with 50# db's 20 back sqts @ 100# 18:32 m/49/175

Scaled to 35# dumbbells 4 rounds +200+100+12

Rx’ed 3 rounds +run+farmers carry+14 squats

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

4 rounds in 14:59 ;) Subbed 250m row, 5 x 10m farmer carries (shuttle style, down and back 5 times) w/ 50# DBs

Had to use 55lb DBs today 3 rounds + run/60m farmer's carry

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

3 rounds + 200 meter run + 40 meter carry RX

With 35# DBs 3 rounds + 200 run 4 rounds in 17:25

3 rounds + 200 meter run + 70 meter farmer carry Rx M/41/5’8”/160

Rx'd 4 rds + 200m run

3 rds + 200m run + 80m farmer carry Rx Anyone else still fried from deadlifts?

M/45/6'2"/180# Women's Rx'd 4 rds + 200m run + 100m FC

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

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.

M/49/6'1"/176 lbs 4 rounds in 14:00 scaled 200M run 50lbs dumbbells for 100M 25 lb dumbbells squats

3rounds +run and farmers carry (Run and farmers carry in 10m shuffle)

5 rds + 200m run Scaled to 9kg each DB M / 40yo / 176cm / 71kg

Almost 3 rounds, fell 5 squats short on time .13 mile 50# 100m carry 35# db front squats

5 rounds in 15.06 min 22.5kg db 👍😅

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

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.

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

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