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

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28-24-24-20-20

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

Had to sub SDHP (45#) for rows. Everything else Rx’d. 
5
12
3
0
0

3,3,1,5,12 135#

Sub burpees instead of row calories:
R1: 21
R2: 19	
R3: 17
R4: 20
R5: 15

Finally got around to this one...sore wrist so sub fr sq to back sq @135#, 30"
15cal/15/16/16/21

40-38-35-35-35

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”

10 front squats@135#
10 box jumps -RX
Row for max calories
CAL:  23-17-17-15-13=85

125# front squat
21” box jumps
run rest of time - roughly 2 min each time
5 rounds 

M/50/6'2"/195#

Back squats @ 175
Box jumps @ 30 in

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

M/34/6'/175#

102, Rx
25/24/20/11/22

💪 --Tac BB bench 115 x5 3sets
WOD--115# and 24 in box
9/8/7/7 cals air rower

22, 24, 23, 22, 23

Font squat 70kg
Burpees instead of row
31-31-22-23-21

Women’s Rx 
125# Front Squats 
30” box
17/18/17/17/14 calories 
83 total

Modified to 155lb and 30 inch box jumps

Row cals were:
29/29/26/27/32

6’1”/M/27/200

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

22 cal 
12 cal 
8 front squat
8 front squat
6 front squat 

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

Scaled
115lb back squat
box jump overs, 22"
10 kbs, 35lbs
no pushup burpees until time

6,5,3,3,1

M 49/6’/195
Scaled to 125# and 30” box.  Subbed burpees for row.
17/19/20/21/21/23.

m/39/112kg/179cm
front squat 80kg
box jump 30-in
row sub ktb 24kg
reps
49-35-32-24-31

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

21
14
14
14
14

M/45/6'2"/185#

Scaled to 135# and 30" box
24/25/26/25/26

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

☆ Today 23-15-12-13-17 cal
☆ 3 years ago 28-24-25-23-25 cal
CFHIM - MAKING PEOPLE BETTER

10 front squats(85lb)
10 box jumps(24in)
Row for max calories
26-21-20-17-19

@135 pounds
29-28-25-33-28=143 cal

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

"Bradyn"
5 rounds of:
99 Jump rope (double-unders)
7 Burpees
21 Thrusters (65 lb.)
Then, 1-mile run

23:13

For Bradyn

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

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!!!!

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

135# Squat
30” Box

31
37
33
31
25

24” Box
30Kg single dumbbell 

1:32 cal
2:34 cal
3:29 cal
4:30 cal
5:30 cal

95 lbs., 20", burpees 
17, 18, 17, 17, 18

M/24/5'8"/160lb
30-28-23-23-21 - Rx

115 lbs squat
box jumps 
row

29-29-28-24-21

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

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

Scaled: 50kg, 51cm
22, 25, 26, 24, 29 = 126
😅👍

98 calories, 95# 20"

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

35# front squats
10 chair step ups
burpees: 10,8,8,5,5

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#

Scaled/subbed:
5 3min Rds
10 front squats (95#)
10 box jumps (up 3 steps)
max burpees 
21/22/20/21/23

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

Used 135 for FS, 30” BJ
17,21,21,21,21
Hard to rest 3 min each time, but definitely improves numbers. 

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.

M/34/6’/220

155#/36”

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

125# Front Squat and 30" box
2-8-10-12-10

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.

113-75-120-54-85 DU
also subbed 30# db pistols 5 ea leg for front squat

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

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.

Subbed/scaled:
105lb front squats
30” box jumps
burpees
30,28, 28, 20, 25 burpees per round

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

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

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

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

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

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

10 Front Squats -125lbs
10 Box Jump - 30in
Burpees

20-23-22-18-17

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

35/195/5’9/M 

Rx
18/22/23/24/29= 116

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!

RX：35-28-28-26-28cal.
total：145cal.
https://youtu.be/ZHJRoggPrY4

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

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

F. Squats@60kg
Box Jumps 30inch
Tot: 112 cal

5 sets
45kg front squat x5
10 box jumps
200 m run

- I definitely need to improve my front squats 

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

Very nice thank you

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

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.

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