남(m)/46/171cm/99kg/221205/
4 rounds for time of:
50-ft. walking lunge
30 wall-ball shots
30 box jumps
♀ 20-in. box ♂ 24-in. box
Post time to comments./
40분만 실시함/
3라운드+워킹런지 12m/
월요일 저녁와드

CFWUx2 5wb sub for dips
28:00

16:43 rx

outside, and subbed squats & push-ups for shots & jumps

12:15

14:54

16:53 rx’d. Trying to hold 4 minute rounds was a good hard goal. Lungs burning now like Fran in the old days! Did wallballs 18/12 until round 4 where I did 13/10/7. Tried to just keep moving on box jumps but ended up stopping about every 6-12 for air after the first round. Mostly rebounding. 

188/41/69”

20:27, RX.

22:02 Rx’d

17:25 scaling wb with 17kgs thrusters 

29:34rx

M/34/6'/175#

15:49 RX

12:45

13:45 - Rx

Was skiing in Colorado when this WOD came up. I am doing the skipped WODs on rest days. I did a variant of this today, Monday, 23-Mar-2020.

Subbed dumbbell thrusters (2x16lbs) for wall balls; rest Rx: 16:26

Thanks to the Staff team for being able to host the L2 in Twente that weekend, I've had a blast! Great input and very lucky the course was held. Good luck everyone with the shutdowns!

남/48/170/86
Option 1
17:30

4 rds
15 walking lunge (approx 50ft)
15 thrusters (45# bar)
15 box jumps (1st garage stair)

11:20

1 round for time of:

50-ft. (15-m.) walking lunge
30 dumbbell thrusters
30 squats
15-kg. dumbbells.

TIME: 4'4"

20:23 rx 30 yom, 165lbs.

17'25''

4 rounds for time of:
50-ft. walking lunge
30 wall-ball shots
30 box jumps
♂ 24-in. box
20# ball, 10’
18:16

17:34

24” box
20# WB
9.5-ish’ target

m/39/6’2”/210

M / 172cm / 80kg / 35

RX'd with 10kg MB

11:20s

20:23 RX

3 rounds
50’ walking lunges (did 18 each round)
30 thrusters, 20# DBs
30 box jumps, 24” box
15:24
box jumps were mentally taxing. 

Rx - 30:16
20# ball to 10’
spent a minute or so midstream stretching a hip stinger

Rx’d 
18:03

19:20 Rx 🥵💪🏽

3/4 rounds, 20/30 were box step ups
17:25
5:32, 5:58, 5:55

50’ lunge
30 14# ball to 10’
30 20” box 
15:32

jackie
40’
24 wb 10# 9’
24 box jump 12” box
19:40

Rx 17:34 ouch 

20# ball, 10' height, 
Rx, 18:25

17:55
20 in box 
14# wb

No equipment version, RX. 10:50. 
I did the RX version too it was 16:00. 
For the following month I will be doing the at home version of the workouts, I will prioritize the no-equipment option. It will be a good experiment. Good mechanics, and intensity should make up for load, at some levels. We will see. 
Bryan Rosen, 30 jump squats as evil as fuck. 

M/45/6'2"/185#

Scaled to 20# ball to 9' target the rest as rx'd 
15:28

Rx’ed 
20-lb ball/ 10-ft target
= 14:19

Everything unbroken 

16:24
10# ball, 20” box 

M/36/167

As rx’d

16:14

Back at it after a full week off :)  Thought I was about to get stuck in Cambridge, MA last week due to the COVID-19 crisis.  Had one person test positive on the Harvard campus. Crazy times. Hope everyone stays well!

180lbs 6’ Male 22YO—first CrossFit 

13:22 time

full lunges, subbed med ball for 20lb DB thrusters and box jump for squat jumps because lack of equipment

17:36 Rx
Box jumps!
m/51/5'11"/200#

Scaled
4 rnds
50' wlking lunge
30 wb 20# 8 1/2'
30 step ups 20"
17:01
m/50/175
Did AGOQ #3 rx'd yesterday

16min flat rx

Rx 18.03
Great workout. Keep them coming. Exercise is important now more than ever💪👍

4 rounds for time of:
50-ft. walking lunge
30 DB thruster w/ (1) 25lb DB
30 box jumps - 22"

13:22

This workout is a lower-body blaster! I think that faster athletes will be around the 15-minute mark while trying to complete this workout in under 20:00 is a great goal. If you are completing this workout at home, without all of the equipment, consider substituting a thruster with a lightly loaded backpack or perform jump squats if there are no items available for a thruster. For the box jumps, a tuck jump will be suffice. With a little creativity, most of these workouts can be replicated to a large degree. Here are some scaling thoughts:

Walking Lunges: I consider this to be a relatively low volume of walking lunges but will be made to be difficult due to the other movements. I will have nearly all of my athletes perform this movement as prescribed. I will scale the reps, and potentially the range of motion, on an individual basis, if needed.

Wall-ball Shots: I consider the volume of this movement to be fairly high, with an additional challenge of completing these reps after performing lunges. I will have many of my athletes attempt this movement as prescribed, throwing a 20/14 pound medicine ball to a 10/9 foot target. 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 prescribed height to be moderately high. 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. Beyond reducing the height I will also reduce the reps for those where the volume is too demanding. I highly recommend NOT using a step-up today. 

55 YOM 5’6” 210.7

Scaled did not finish

2 Rounds
50 ft walking Lunge
30 Wall Ball Shots 18lb, 9-10ft
30 20 inch Box Jumps

15:15 Recovering from a cold.  Didn’t want to push it too much

15:27 Rx

20lbs ball to a 10ft target.

19:41
5 x 10' lunge
20# DB thrusters
30 24" box step ups (box jumps the first round, switched after)

4 rounds
20 walking lunge steps (>50')
20 wall ball shots (14# to 9')
20 box jumps (20" box)
19:32

RX 
19’18”

4 rounds for time:

50-ft walking lunge 
15 L single arm thruster 15lb dumbbell 
15 R single are thruster 1515 dumbbell 
30 box jumps 24”

17:16 

14:22
4 rounds of:
50 ft walking lunges 
30 wall-ball shots 14# to 9 feet
30 20” box step ups (my left IT Band is stiff from the OH squats and 24” box jumps from the other day so I scaled from jumps to step ups)

Chris, Steven and Juan, thanks for the at-home/no-equipment options.  They're very useful for many at the moment.

And a short rant.  CrossFit HQ, please wake up!  If you want your daily email to be worthwhile, please make it more relevant and more appropriate.  At the moment, HQ should be focusing on home-based workouts.  And the additional information should be about something that's extremely relevant today; delay Elements of Science and the ketogenic diet until later.  For many small businesses, COVID-19 is likely an extinction level event.  Any suggestions for boxes coping?  I've been going to my box five days a week for six years, but as a 70 year old male with asthma I stopped going two days before our county recorded its first case.  My box has been very proactive but emergency declarations have shut down some boxes already and will likely shut down many more in the future.  HQ: I hope that you've considered what boxes can and should be doing and what athletes can and should be doing and that you share that information.  If you can't and don't then I have to ask what is your value added?  End of rant.

Scaled 4 round
20 mt lounges
30 push ups
20 dumbell snatch 
Time 13':34"

4 rounds of mini leg blasters:

Mini Leg Blaster=
10x air squats +
10x in-place lunges (5x each leg) +
10x jumping lunges (5x each leg) +
5x Squat Jumps

Sub 10 minutes

Followed by some shoulder work 10 minutes...

Leg blasters courtesy of Mountain Tactical Institute 
https://mtntactical.com/exercises/mnt110-leg-blaster/

RX:14'24''.The Quadratus lumborum_R sprained yesterday.
https://youtu.be/eZ7SnXzqAVY

Champions Club Scaling Notes

RANT
The only thing I have not wrapped my hear around since 190101 with the programming is the low-volume lunges. I also would not quite call them a rest station in this workout, but they were almost one. I was obviously not complaining during the workout but I am just wondering if I'm missing something with the lunges prescribed today or the As Few Steps As Possible stuff.

PURPOSE
Showing how a triplet can be a short burner.

NEW TO CROSSFIT SCALE
As is, maybe lower the box so you can touch-and-go on the jumps (keep feet together though)

TRAINING SCALE
For more stamina, try 1 round but combine all the reps.

PRACTICE SCALE
Rest 1 minute between rounds, see if you can keep the same time for each round. Also feet together on jumps and use a spot on the box for a target same as you would for the wallballs. I'm a fan of touch-and-go box jumps - even if you don't get full extension - as long as you block for position with the feet together.

INJURY SCALE
Pick three movements with either your upper body of lower body that will not directly tire the next movement out (eg. push-ups/ring rows/dumbbell snatch). Do an AMRAP in 15 and pick reps that would be a lot but you would not have to break up.

GROUP SCALE
Should be good on this one. Squat jumps could sub for wallballs if you were concerned with people sharing equipment.

WARMUP
Squat
Jump rope (double under)
Handstand
Pull-up
Hollow rock

GENERAL FEAR LEVEL: 7

Globo scale: sub 15/20lb dumbbell thrusters for wallball shots.  If you have those step things, use them and build a box with those.  

At home wod: sub 30 stationary lunges, 30 burpees for wallballs and 30 tuck jumps or 30 kb/db swings 35/50(53lb) for box jumps. 

Welp, my box closed.  So I am in the same boat as many of you. 

Is this a pick a weight and height for the wall balls?

GENERAL WARM-UP

3 rounds for 30-seconds of:
High knees
Butt-kickers
Spiderman lunges
Samson stretch
Slow air squats

SPECIFIC WARM-UP

Walking lunge
10 squat therapy reps
10 split squats per side, pausing with the back knee off the floor
10 slow and controlled walking lunges
10 walking lunges

Box jump
10 box step-ups
10 low box jumps
2 sets of 5 box jumps at intended workout height

Wall-ball shot
5 medicine-ball squats (pause 3-seconds)
5 medicine-ball push press (pause 3-seconds)
5 wall-ball shots

Practice
10-ft. walking lunge
3 wall-ball shots
3 box jumps

INTENDED STIMULUS
.
¡Ay bendito! This is a mental and a muscular grind. The mind will whine, the muscle too. You have one task: note it and move on. The sets for both wall-balls and box jumps are large. The lunges are there to give your lungs a break while keeping your legs nice and toasty. Choose a load for the medicine ball that allows you to get all sets done with at most two very short breaks --one is better. The height on the box should not stop you at all. This is about staying methodical and moving. Aim to get this workout done in the 15-18 minute window. Before you start, make sure you get your mindset game right, you will need it. Today: keep moving! 
.
▶ OPTION 1
4 rounds for time of:

50-ft. walking lunges
30 wall-ball shots
30 box jumps  

♀ 16-in. box ♂ 20-in. box

or

50-ft. walking lunges
24 wall-ball shots
24 box jumps  

♀ 20-in. box ♂ 24-in. box

▶ OPTION 2
40-ft. walking lunges
30 wall-ball shots
30 box jumps  

♀ 12-in. box ♂ 16-in. box

or

40-ft. walking lunges
24 wall-ball shots
24 box jumps  

♀ 16-in. box ♂ 20-in. box

▶ OPTION 3
40-ft. walking lunges
30 wall-ball shots
30 box jumps  

♀ 8-in. box ♂ 12-in. box

or

40-ft. walking lunges
24 wall-ball shots
24 box jumps  

♀ 12-in. box ♂ 16-in. box

In Crossfit, we are always striving to be prepared for whatever life throws at us.
.
If you are afraid that no-gym access means less fitness, that's a problem. You are too dependent on your gym.
.
Regardless of who you are, you can get fitter with little or no equipment. Being able to work out and train hard independently from space, equipment, or context will make you fitter.
.
Let's take these difficult times as an opportunity to ground you, to make you feel part of a world bigger than yourself, and to expand your fitness. 
.
Given the current state of events. Bryan Rosen and I have teamed up to provide you with no-equipment and limited-equipment of the workout of the day. 

Here are the ones for today:

▶ BODYWEIGHT WOD
4 rounds for time of:
50-ft. walking lunge
30 jump squats
30 tuck jumps

▶ DUMBBELL WOD
4 rounds for time of:
50-ft. walking lunge
15 L single-arm thrusters
15 R single-arm thrusters
30 tuck jumps