CrossFit | 200718
Saturday

200718

Workout of the Day

82

5 3-minute rounds of:

10 front squats
10 box jumps
Row for max calories

Rest 3 minutes between rounds.

♀ 125-lb. squat, 30-in. box
♂ 185-lb. squat, 36-in. box

Post calories rowed each round to comments.
Compare to 180217.

Comments on 200718

93 Comments

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Gary Amy
November 3rd, 2021 at 6:20 am
Commented on: Steak & Cream Cheese Cabbage Wraps

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Harsimrat Kaur
May 30th, 2021 at 1:38 am
Commented on: Steak & Cream Cheese Cabbage Wraps

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

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Harsimrat Kaur
May 30th, 2021 at 1:37 am
Commented on: 200718

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

Comment URL copied!
Harsimrat Kaur
May 30th, 2021 at 1:37 am
Commented on: Steak & Cream Cheese Cabbage Wraps

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

Comment URL copied!
Harsimrat Kaur
May 30th, 2021 at 1:37 am
Commented on: 200718

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

Comment URL copied!
Harsimrat Kaur
May 30th, 2021 at 1:37 am
Commented on: Steak & Cream Cheese Cabbage Wraps

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

Comment URL copied!
Harsimrat Kaur
May 30th, 2021 at 1:37 am
Commented on: 200718

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

Comment URL copied!
Harsimrat Kaur
May 30th, 2021 at 1:36 am
Commented on: 200718

  PLEASE NOTE, I am delighted to express my deep gratitude to the man who cares so much about the well-being of other people. I have suffered from (chronic urticaria) for 3 years, spending thousands of dollars buying expensive drugs and visiting several hospitals in different countries. I really felt pain “until” one glorious morning, I read about Dr. Kham on the internet about how it helped and cured many people suffering from (chronic urticaria) herpes 1 and 2, HIV / AIDS, can’t get pregnant, can’t have sex well lifestyle, fibrosis, weak erections, increases of all kinds in women, etc. So I contacted him through this email. Email dr.khamcaregiver@gmail.com and share my concerns with him. He prescribed me a cure and I followed them. Two weeks later I was completely healed, I want to use this platform and thank Dr. Kham for healing me from that deadly virus, as well as for healing his herbs to the world, contact him Via; dr.khamcaregiver@gmail.com Either WhatsApp or call him via Via; +2348159922297 for solutions to your health problems, Here is his Website: https://herbal-dr-kham.jimdosite.com/

Comment URL copied!
Kury Akin
November 27th, 2020 at 11:04 am
Commented on: 200718

5R @60kg, 27" and row for meters water m/c (328,665,933,1228,1527). Tough WOD. Loved it!!

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LUSSIE KANYE
October 31st, 2020 at 3:45 pm
Commented on: 200718

If getting herpes cure was that easy then why do people still suffer from herpes? I was diagnosed of herpes back in 2014 and i was also told it has no cure,I have been leaving with it since then, but i kept praying and doing everything possible to get cured, so i never stop doing research about finding a cure,I came across testimonies about people getting cured through herbal medication and i have always believe in herbs and its medical properties, after doing so many research about it i found DRASHAOSEMUDIAMEN and I discovered he was a professional in herbal medication and he has also helped many people,I contacted him through his mail: DRASHAOSEMUDIAMEN@GMAIL. COM, and +2347052021645 we talked on phone and i confirmed he was genuine,I did all what he told me to do, i received the medicine,use it as he prescribed,and glory be to God almighty i am completely cured, i went back to my doctor to confirm it.do not be deceived THERE IS A CURE FOR HERPES. He is also good at saving you from any kind of diseases like Herpes. HIV/aids. Gonorrhea. Cardiac problem. cold sore. Hpv cure. Cancer. Watering sperm. Womb fertilization. Penis erection. Witch craft attack. S T D diseases. Internal heat Rashes. Fibroid. Low sperm count. Dairy. long sickness. I promise I will always testify for your good work. drashaosemudiamen@gmail. com or whatsapp +2347052021645 GOOD LUCK.  


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Comment URL copied!
Paul White
October 9th, 2020 at 6:22 pm
Commented on: Steak & Cream Cheese Cabbage Wraps

I still can't still believe that i got cured from Genital Herpes through herbal treatment from Dr Ogedegbe who I met through the internet, I actually couldn’t believe it at first because it sounded impossible to me knowing how far I have gone just to get rid of it. Dr Ogedegbe send me his medicine which I took as he instructed me and here I am living a happy life once again, a big thanks to Dr Ogedegbe, I am sure there are many herbal doctors out there but Dr Ogedegbe did it for me, contact him dr.ogedegbe6@gmail.com also call or whatsApp him on +2348109374702


Comment URL copied!
Paul White
October 9th, 2020 at 6:22 pm
Commented on: Steak & Cream Cheese Cabbage Wraps

I still can't still believe that i got cured from Genital Herpes through herbal treatment from Dr Ogedegbe who I met through the internet, I actually couldn’t believe it at first because it sounded impossible to me knowing how far I have gone just to get rid of it. Dr Ogedegbe send me his medicine which I took as he instructed me and here I am living a happy life once again, a big thanks to Dr Ogedegbe, I am sure there are many herbal doctors out there but Dr Ogedegbe did it for me, contact him dr.ogedegbe6@gmail.com also call or whatsApp him on +2348109374702


Comment URL copied!
Nate Gordon
October 5th, 2020 at 8:29 pm
Commented on: 200718

28-24-24-20-20

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Mike Scott
September 8th, 2020 at 7:49 pm
Commented on: 200718

Scaled front squats to 135# for me and 95# for Lucas. Box jumps to 31" (all seven plates stacked on box). Sub bike for rower.

Lucas: 23, 19, 16, 15, 13

Me: 17, 15, 9, 5, 2

Comment URL copied!
Clint Michael
September 7th, 2020 at 8:17 pm
Commented on: 200718

Had to sub SDHP (45#) for rows. Everything else Rx’d.

5

12

3

0

0

(edited)
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Cy Azizi
September 6th, 2020 at 10:11 pm
Commented on: 200718

3,3,1,5,12 135#

(edited)
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carlo giordano
August 24th, 2020 at 7:50 am
Commented on: 200718

Sub burpees instead of row calories:

R1: 21

R2: 19

R3: 17

R4: 20

R5: 15

Comment URL copied!
Christian Simpson
August 19th, 2020 at 3:38 am
Commented on: 200718

Finally got around to this one...sore wrist so sub fr sq to back sq @135#, 30"

15cal/15/16/16/21

(edited)
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Giuseppe Petrillo
August 11th, 2020 at 9:38 am
Commented on: 200718

40-38-35-35-35

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Jeff Chalfant
August 8th, 2020 at 8:45 pm
Commented on: 200718

135lb. Front squats, otherwise rx’d: 113 total

(23-24-22-20-24) Pr by 1 rep! (same scale 2.5 years ago)




41/180/69”

(edited)
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Felix Seraphin
August 3rd, 2020 at 4:01 am
Commented on: 200718

10 front squats@135#

10 box jumps -RX

Row for max calories

CAL:  23-17-17-15-13=85

Comment URL copied!
MaKenan Sciandra
July 27th, 2020 at 11:50 pm
Commented on: 200718

125# front squat

21” box jumps

run rest of time - roughly 2 min each time

5 rounds

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Kevin Schoepp
July 26th, 2020 at 10:41 pm
Commented on: 200718

M/50/6'2"/195#


Back squats @ 175

Box jumps @ 30 in


Cals rowing were 31, 29, 29, 28, 27

Comment URL copied!
Ralph Keeley
July 25th, 2020 at 4:23 pm
Commented on: 200718

M/34/6'/175#


102, Rx

25/24/20/11/22

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R Albers
July 24th, 2020 at 11:54 pm
Commented on: 200718

💪 --Tac BB bench 115 x5 3sets

WOD--115# and 24 in box

9/8/7/7 cals air rower

(edited)
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Morgan Greene
July 24th, 2020 at 4:29 pm
Commented on: 200718

22, 24, 23, 22, 23

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Alexandre Fradin
July 22nd, 2020 at 7:42 am
Commented on: 200718

Font squat 70kg

Burpees instead of row

31-31-22-23-21

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Byron Hills
July 22nd, 2020 at 3:22 am
Commented on: 200718

Women’s Rx

125# Front Squats

30” box

17/18/17/17/14 calories

83 total

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Brett Eckles
July 22nd, 2020 at 12:04 am
Commented on: 200718

Modified to 155lb and 30 inch box jumps


Row cals were:

29/29/26/27/32


6’1”/M/27/200

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Troy Bruun
July 21st, 2020 at 4:00 pm
Commented on: 200718

Mtn Biked on 7/18


200718


(5) 3 min rds: 31/29/32/33/32 cals


10 FSQT (135lbs)

10 Box Jumps (30”)

Max Cal Row

rest 3 min




Comment URL copied!
Antoine Vial
July 21st, 2020 at 7:25 am
Commented on: 200718

22 cal

12 cal

8 front squat

8 front squat

6 front squat

Comment URL copied!
Cor Oz
July 21st, 2020 at 1:51 am
Commented on: 200718

Warm up: x1

Samson Stretch, overhead squat, sit-ups, pull-ups 6, back extensions, dips 6


5 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

 185-lb. squat, 36-in. box

Post calories rowed each round to comments.

10, 17, 6, 0, 9 box jumps


PRIORITY:

As WOD describes


SCALING:

None


SUBSTITUTIONS:

None

Comment URL copied!
Richard Foster
July 21st, 2020 at 1:14 am
Commented on: 200718

Scaled

115lb back squat

box jump overs, 22"

10 kbs, 35lbs

no pushup burpees until time


6,5,3,3,1

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Mike Munsee
July 19th, 2020 at 10:41 pm
Commented on: 200718

M 49/6’/195

Scaled to 125# and 30” box. Subbed burpees for row.

17/19/20/21/21/23.

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Marcel Ferreira Martins
July 19th, 2020 at 9:21 pm
Commented on: 200718

m/39/112kg/179cm

front squat 80kg

box jump 30-in

row sub ktb 24kg

reps

49-35-32-24-31

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Chris Meldrum
July 19th, 2020 at 5:50 pm
Commented on: 200718

As rx’d, 26/24/21/20/20.


I got about 5 fewer calories each round than when I did this back in 2018.  But today was just about getting through these.  I’m just not back to where I was post knee surgery.  Did front squats as last time, from the ground with first rep a squat clean.  Went unbroken, but just barely; and I think I probably shorted the depth on a few reps.  A little hesitant on box jumps but was able to get them all without incident.  They were definitely hard following front squats.  Had between 1:00-1:20 available to row each round, which is about 20 seconds less than last time.  Tough one but my legs needed it!


47m/5'10"/185

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Myles Lance
July 19th, 2020 at 5:08 pm
Commented on: 200718

21

14

14

14

14

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Stacey Thompkins
July 19th, 2020 at 4:21 pm
Commented on: 200718

M/45/6'2"/185#


Scaled to 135# and 30" box

24/25/26/25/26

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Jay Hubbard
July 19th, 2020 at 2:40 pm
Commented on: 200718

All rounds scaled:

front squat - 185lbs x 5 reps

box jumps rx

ski, not row


round 1: ski 23 kcals

round 2: 18 kcals

round 3: 18 kcals

round 4: 15 kcals

round 5: 17 kcals

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Kyungtaek Kang
July 19th, 2020 at 1:19 pm
Commented on: 200718

☆ Today 23-15-12-13-17 cal

☆ 3 years ago 28-24-25-23-25 cal

CFHIM - MAKING PEOPLE BETTER

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Rika Naruse
July 19th, 2020 at 6:20 am
Commented on: 200718

10 front squats(85lb)

10 box jumps(24in)

Row for max calories

26-21-20-17-19

Comment URL copied!
Pablo Vega
July 19th, 2020 at 5:00 am
Commented on: 200718

@135 pounds

29-28-25-33-28=143 cal


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Greg Fairbanks
July 19th, 2020 at 4:10 am
Commented on: 200718

95# front squat

24" box jump (2nd garage-house stair)

SDHP Bar: 57 (timer messed up so may have had extra time), 33, 34, 30, 27

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Jeffrey Howard
July 19th, 2020 at 12:54 am
Commented on: 200718

"Bradyn"

5 rounds of:

99 Jump rope (double-unders)

7 Burpees

21 Thrusters (65 lb.)

Then, 1-mile run


23:13


For Bradyn

(edited)
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Patrick Doyle
July 19th, 2020 at 12:20 am
Commented on: 200718

0830hrs Ruck it Up

50 Four Count Mountain Climbers

2.5 Mile Terrian Ruck 20#

50 Four Count Mountain Climbers

2.5 Mile Terrian Ruck 20#

50 Four Count Mountain Climbers

1:25:15


1830hrs 5-3 Minute Rounds of:

10 Front Squats 95#

10 Box Jumps 24''

Remaining time on rower for cals

3 minute rest between rounds

28,27,28,27,26

Near Death

Comment URL copied!
Martin Kemp
July 19th, 2020 at 12:06 am
Commented on: 200718

Substituted Racked DB Squats for Front Squats with (2) 40lb DB's. 10 REPS.


Substituted Deep Jump Squats in place....for Box Jumps. 10 REPS.


Substituted Sprints on dirt path for Rower.....until 3 minutes hit.


Did 5 rounds of 3 minutes....with 3 minutes rest in between rounds. Did it outside in California high desert in 93 degree heat. Utterly brutal during the sprints. Brute WOD....FANTASTIC!!!!

Comment URL copied!
Michael Bishop
July 18th, 2020 at 11:54 pm
Commented on: 200718

Scale to eight reps at 155 lb for the squats followed by a stair climb


smash my shin on the precarious 36-in box jump in the fourth round so only did four rounds


Calories were 16 for each of the four rounds

Comment URL copied!
Dan Kremer
July 18th, 2020 at 11:44 pm
Commented on: 200718

135# Squat

30” Box


31

37

33

31

25

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Niall O'Reilly
July 18th, 2020 at 11:28 pm
Commented on: 200718

24” Box

30Kg single dumbbell


1:32 cal

2:34 cal

3:29 cal

4:30 cal

5:30 cal

Comment URL copied!
Erica McLean
July 18th, 2020 at 10:35 pm
Commented on: 200718

95 lbs., 20", burpees

17, 18, 17, 17, 18

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Jeffrey Howard
July 18th, 2020 at 10:24 pm
Commented on: 200718

M/24/5'8"/160lb

30-28-23-23-21 - Rx

Comment URL copied!
Adam Wood
July 18th, 2020 at 8:50 pm
Commented on: 200718

115 lbs squat

box jumps

row


29-29-28-24-21

Comment URL copied!
Lachlan Hawker
July 18th, 2020 at 8:22 pm
Commented on: Fat, Part 1: Anatomical Distribution

This is excellent!!! Can not wait for part 2

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Michael Suhadolnik
July 18th, 2020 at 7:49 pm
Commented on: Fat, Part 1: Anatomical Distribution

Hopefully in Part 2, the issue of skinny fat is addressed where one looks lean but has excessive visceral fat.

Comment URL copied!
Brendan Mullan
July 18th, 2020 at 7:35 pm
Commented on: 200718

Scaled: 50kg, 51cm

22, 25, 26, 24, 29 = 126

😅👍

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Vanessa Branstetter
July 18th, 2020 at 7:23 pm
Commented on: 200718

98 calories, 95# 20"

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Js Smith
July 18th, 2020 at 6:12 pm
Commented on: 200718

2mi run, Rest 30 min then scaled to 5x 3min rounds of 

10 front squats, 65# / 10 box jumps, 12” / Row for cals / rest 3 min

15/15/15/13/10cals

Started to bonk after r4 squats

Comment URL copied!
Haley Walter
July 18th, 2020 at 5:42 pm
Commented on: 200718

35# front squats

10 chair step ups

burpees: 10,8,8,5,5

Comment URL copied!
Charlie Pokorny
July 18th, 2020 at 5:28 pm
Commented on: 200718

29-26-25-23-25 = 128 cal Rx

Nice WOD!

170131 was 155-lb front squat and 30" box jumps: 25-26-25-23-24 = 123 cal

m/52/5'11"/200#

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Nicole Deaver
July 18th, 2020 at 5:22 pm
Commented on: 200718

Scaled/subbed:

5 3min Rds

10 front squats (95#)

10 box jumps (up 3 steps)

max burpees

21/22/20/21/23

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Charles Meyers
July 18th, 2020 at 5:01 pm
Commented on: 200718

aximum effort.


Scoring (time &reps): The first part of this WOD (10 front squats, 10 box jumps) takes about under 1:30. As a result, athletes will have 1:30 min for max cal row. The number of cal in this item determines the athlete's level.

Had to scale big time to accomplish a max row at 1:30

1-18 cal

2-16 cal

3-18 cal

4-19 cal

5-20 cal

92 Total max Row

75 lbs front Sq.

20” box

(edited)
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Az Native
July 18th, 2020 at 4:55 pm
Commented on: 200718

Used 135 for FS, 30” BJ

17,21,21,21,21

Hard to rest 3 min each time, but definitely improves numbers.

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Tyler Hass
July 18th, 2020 at 4:39 pm
Commented on: Fat, Part 1: Anatomical Distribution

This is such a nicely written and useful introduction. Body fat is a surprisingly interesting topic, as it's not just a dumb fuel tank, but has many functions. Looking forward to part 2.

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Matt von L
July 18th, 2020 at 4:35 pm
Commented on: 200718

M/34/6’/220


155#/36”


3cal/1cal/+18reps/+15reps/+6reps

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Sam Meixell
July 18th, 2020 at 4:30 pm
Commented on: 200718

125# Front Squat and 30" box

2-8-10-12-10

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Steve Day
July 18th, 2020 at 4:19 pm
Commented on: 200718

Scaled front squat to 165 lbs


29/24/22/22/15=112 cal row


Plus 1 box jump fail mid way thru last round resulting in a bloody shin and hand. Other than that the front squats were by far the worst for me. Felt close to blacking out by the end of each set.

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Alex Pham
July 18th, 2020 at 4:19 pm
Commented on: 200718

113-75-120-54-85 DU

also subbed 30# db pistols 5 ea leg for front squat

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Jesse Amar
July 18th, 2020 at 3:50 pm
Commented on: 200718

Maxed out my bar at 150. Jumped up 3 stairs. Kb swings with 55lbs for reps: 47-60-55-50-50.

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Michael Arko
July 18th, 2020 at 3:35 pm
Commented on: 200718

110lbs front squats

4-stairs "box" jumps

elliptical trainer for calories


20.2-20.0-19.2-17.2-17.3 = 85.9 calories


All bars from the ground.


On Rd.4 I rushed the power clean and got a cramp or snag or something in my back. Not fun. I finished the WOD but you can see the sudden drop in calorie output. All 3 exercises, and especially big stair jumps, were slowed by the cramp. It's tight, not sore. Let's see how it goes over the next 24 hours.

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Randy Crooker
July 18th, 2020 at 2:33 pm
Commented on: 200718

Subbed/scaled:

105lb front squats

30” box jumps

burpees

30,28, 28, 20, 25 burpees per round

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Mike Andridge
July 18th, 2020 at 2:19 pm
Commented on: 200718

Subbed

"The Dallas 5"

44 burpees

4 rnds plus 3 dl DL/bx jmps

20 tgu w/ 20# kb

3 rnds plus 3 snatch Snatch/push ups

50 cal row

m/50/175

Comment URL copied!
Miyu Ieki
July 18th, 2020 at 2:17 pm
Commented on: 200718

5 3-minute rounds of:

10 front squats

10 box jumps

SDHP for max calories 10 kg

Rest 3 minutes between rounds.


Weight for front squats : 30, 35, 32.5, 32.5, 35 kg


Post SDHP for each round to comments.

1. 17

2. 0

3. 15

4. 15

5. 18

TOTAL 65

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Tripp Starling
July 18th, 2020 at 2:15 pm
Commented on: 200718

115# front squats

24” box

cals = 26/22/24/21/21


Jackie

35# front squats

5 16” box jumps

cals = 22/23/20/23/21

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Joseph Amaya
July 18th, 2020 at 2:14 pm
Commented on: 200718

5 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

♂ 125-lb. squat, 30-in. stairs

-21

-14

-6

-5

-0

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Joseph Amaya
July 18th, 2020 at 2:15 pm

previous post

Five 3-minute rounds of:

10 front squats

10 box jumps

SDHP for max calories 20 kg

Rest 3 minutes between rounds.


Men: 32-kg. squat, 36-in. box


Post SDHP for each round to comments.

1. 40

2. 35

3. 36

4. 33

5. 36

TOTAL 180

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Joe Conradi
July 18th, 2020 at 2:07 pm
Commented on: 200718

5 rounds:


13 DB squats 2x70# (finally scored heavy DBs from gym store!)

20 bench step ups

sdhp 2x20# DBs


2min rests


shdp round/reps: 46, 44, 46, 47, 47


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Coastie Nick
July 18th, 2020 at 1:55 pm
Commented on: 200718

Subbed/scaled due to equipment constraints:

30” Box jump

50# KB swings for row cals

All else as originally formatted.


No. of KB swings per round: 35, 27, 23, 17, 17

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John Clarke
July 18th, 2020 at 1:21 pm
Commented on: 200718

10 Front Squats -125lbs

10 Box Jump - 30in

Burpees


20-23-22-18-17


Things got a little grim in the 4th & 5th

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Shaun Stapleton
July 18th, 2020 at 1:09 pm
Commented on: 200718

35/195/5’9/M


Rx

18/22/23/24/29= 116

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Lincoln Kerger
July 18th, 2020 at 12:55 pm
Commented on: 200718

Scaled: 125lb FS

Subbed: Tuck Jump for Box jump and Burpees for row - 21, 24, 24, 24, 26 = 119 reps.


I would have definitely cleared 30in box on all jumps and probably 36in box on most jumps.


Nice WOD - my legs and lungs were on fire!

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QiHui Xing
July 18th, 2020 at 12:53 pm
Commented on: 200718

RX:35-28-28-26-28cal.

total:145cal.

https://youtu.be/ZHJRoggPrY4

(edited)
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Viktor Wachtler
July 18th, 2020 at 11:22 am
Commented on: 200718

Subbed, scaled:

Double 24kg kettlebell front squats

30 inch box jumps

burpees in the first round, kettlebell snatches in the other ones

11 burpees, 12, 8, 13, 15 snatches


43/1.78m/77kg

(edited)
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David Kearsey
July 18th, 2020 at 10:18 am
Commented on: Fat, Part 1: Anatomical Distribution

Love this, explaining hard science to members is a high part of my job and simple clear explanations help

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Amedeo Alessio Cerea
July 18th, 2020 at 8:14 am
Commented on: 200718

F. Squats@60kg

Box Jumps 30inch

Tot: 112 cal

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JASON H
July 18th, 2020 at 7:09 am
Commented on: 200718

5 sets

45kg front squat x5

10 box jumps

200 m run


- I definitely need to improve my front squats

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Reza Dehghanzadehsuraki
July 18th, 2020 at 6:19 am
Commented on: 200718

WOD ANALYSIS


Coaching notes:

First of all, I have to say that the person who designed this program has a very high level of genius. This pattern of design reflects intelligence and ingenuity.


Template: This WOD follows 3 min all-out interval manner. This program cleverly used two templates of For Time and AMRAP together!!! In fact, the athletes must perform 10 front squats and 10 box jumps in For Time template and next perform max cal row in the remaining time as the AMRAP template. Overall, scoring is based on max cal row. In order to have better record (max cal), athletes must have enough time, so they have to complete 10 front squats and 10 box jumps in fastest time.


Modality: This exercise is a triplet modality that is combined of a moderate weight movement from weightlifting, high height box jumps from gymnastic and max cal row from metcan modality.


Focus: This WOD is focused on minimum time to perform the first part (for time) and max cal for second part (AMRAP), per each 3 min rounds. Trainers should encourage athletes to do it with their all-out effort and maximize their cal record.


Purpose: This program consists of three elements that challenge the lower body. This WOD improves the cardiorespiratory endurance, stamina and strength. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired. Also, 3 minutes of break time between rounds encourages athletes to try with their maximum effort.


Scoring (time &reps): The first part of this WOD (10 front squats, 10 box jumps) takes about under 1:30. As a result, athletes will have 1:30 min for max cal row. The number of cal in this item determines the athlete's level.


Note: Each athlete must perform at least one minute of high-speed row per round.


Scale method: The box height must be scaled to allow the athlete to perform 10 consecutive high jumps (without rest).


Running a class: Trainers have ≈ 30 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Cardiorespiratory, stamina and strength play the major role in this WOD.


Physiology (energy pathway): The lactic acid system is the dominant energy pathway in each 3 min all-out round. At the end of each round, the athletes have to rest for 3 minute, thus recovering the energy path.


Anatomy:

Front squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus.

Box jump: Gluteus maximus, Quadriceps, Gastrocnemius.

Cal- row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus

_______________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for squat ≈ 4 min

Specific warm-up for box jump ≈ 3 min

Specific warm-up for row ≈ 5 min

WOD: = 30

Cool-down: ≈ 10 min


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Vincent Dahlqvist
July 18th, 2020 at 9:38 am

Hi Reza,

Firstly I must say thanks for the analyze you do for WODs and total 3 day sequences. Really great👍🏻


For WOD today I wonder if you have any bench for the max cal row? I managed to do à total of 140 cal row (average 28 cal/round). With scaled FS to 132IBs to manage the unbroken version per round. Whats your input in the row and do you have benchmarks?


vincent

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Kevin Schoepp
July 26th, 2020 at 10:42 pm

Thanks Reza- you do a great job!

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Elaine Potgieter
July 18th, 2020 at 5:58 am
Commented on: Steak & Cream Cheese Cabbage Wraps

Very nice thank you

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Jamison Price
July 18th, 2020 at 3:51 am
Commented on: Fat, Part 1: Anatomical Distribution

This is solid content. Helpful and adaptable info to support conversations at the affiliate level. Thanks guys.

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Steven Thunander
July 18th, 2020 at 2:14 am
Commented on: 200718

Globo/ home scale: if you are at home and do not have an erg, do this as either : Run 200m, amrap in remaining time 10 front squats 10 box/bench jumps or 100 double unders, amrap in remaining time 10 front squats 10 box/bench jumps. Use dumbbells, kettlebells, ect for weight. Pistols can also be subbed for front squats. Box jumps can be subbed with bench jumps, object jump overs, knee jumps, or broad jumps. Sub max cals of an erg/assault/echo bike if you don't have a rower and have an erg/bike.

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Chris Sinagoga
July 18th, 2020 at 1:52 am
Commented on: 200718

Champions Club Scaling Notes


RANT

I don't remember if I wrote this here on a recent rant or on our website or just talked about it to someone. Anyway, speed is a really important factor because a lot of flaws show up that stay hidden when we move slower. Speed, also, is not just quick transitioning between exercises but doing the actual reps, themselves, fast. This workout can give us an opportunity for that. Also, we should be very afraid of built-in rests.


WHAT ABOUT THE MOVEMENTS

Front squat - squatting, upright torso, external load

Box jump - jumping, accuracy, big range of motion, probably not using elasticity (skill),

Row - locomotion, mono structural, deadlift shapes, push-up shapes, falling (skill)


WHAT ABOUT THE FORMAT

3-on-3-off seems like a 1:1 work/rest ratio, but CrossFit workouts kind of disguise a longer rest because, for example, it might take 30 seconds to do 10 heavy front squats, and then you'll have 5:30 before doing your next set of front squats. So this basically allows for an insanely high intensity with minimal rest. It's evil, really.


TECHIQUE SCALE

4-5 rounds of:

1:00 front squat practice

rest 1 minute

1:00 box jump practice

rest 1 minute

1:00 row/run practice

rest 1 minute


CONSISTENCY SCALE

AMRAP in 20 minutes of:

20 front squats

20 box jumps

200-meter run/row


INTENSITY SCALE

As is.


MY STUFF

I played around with a few different versions through the workout to see if we can turn this into a team workout.


GENERAL FEAR LEVEL: 9

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Chris Meldrum
July 19th, 2020 at 11:00 pm

Agreed - evil!

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