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CFWUx2 5*1.5pd*2 5*2pd
26:39

19:40 RX (70#)

M/39/5’9”/195#

23:13

1.5 pood

17:10 @ 30-25-20-15 box jumps and m/c @12.5kph/3% 400-800-1200m

24:00. 24kg

20:00
used a 50 lbs. dumbbell 

24:05 as rx’d. Broke swings 8/7/8...from the start. Broke each round that way except for the last set of swings each round and the final 15 were unbroken. 

177/41/69”

15:15

23:01 rxed

M/34/6'/175#

15:43 with 53 lb. KB
(Runs all around 1:50/400m)

M/47/67”/180
scaled to 24kg kettle bell
performed at Bonnie’s 
23:11

17:15 18 kg db 

M/25/5'8"/160lb
CrossFit AFK

24:15 - Rx (Saw this and knew, wow that's going to be absolutely terrible. After doing it, it was worse.)

17:50
40# kb

RX 24:09(BKS)

M/34/175lb
27:36
28kg KB

Rx w/55# KB
15:23

W/24/5’5”/132#s
i ❤️ kbs! 

16:53 RX 50#KB

M/43/6’3”/212
19:07

27:50 Rx 

m/37/258lbs

for time
35# db instead of kb
30 kettlebell swings
100 turns
20kettlebell swings
200 turns
10 kettlebell swings
400 turns
5 kettlebell swings

13:34

Meathead finisher 3x10e 30# Concentration curl

2nd wod back in 2 years. Looking to get back into it. 

20:33
russians with 1.5pd

201120

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg
Post time to comments.

Goal:
19 minutes

Actual:
Skipped workout

Subbed:


GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Kettlebell swings
3x10 build up to working weight

Run
Down and back:
5m karaoke (sideways high knee over, over, walk, walk)
5m over the hurdle (forward, foot strike below chest)
5m knee to chest (use hands pull knee up, mid foot strike down)
5m figure four
5m lunge arms overhead (Samson stretch)
5m lunge with torso twist (to side with knee up)
5m toe touch (opposite hand and foot)
5m high knees (3 seconds in place, lean forward to move forward)
5m butt kicks (3 seconds in place, lean forward to move forward)
5m straight leg (striking only mid foot)
Down:
15m side step
15m side step jumping jack
Sitting arm swings (build to fastest speed, feel timing of bounce in butt)
Standing arm swings (build to fastest speed, feel timing of bounce in heels)
15m toes out walk
15m toes in walk
15m walk on heels
15m walk on toes
15m walk on outside of foot
15m walk on inside of foot
50m half-step run, fast arms, run backwards back
20m run (10m to slow down)
40m run (10m to slow down)
60m run (10m to slow down)

52yo/M/138#
23:10
35#kb

15:37 Rx+ with an 80lb Kettlebell 

26:57 - 35lb KB

26:57 - 35lb KB

18:34 Only had 24KG KB and did 500M, 1000M then 1200 M, Nice to be able to do another main site WOD from home with my own equipment 

Used my only kb (45#) and whenever there's running, I use level 2 incline on treadmill 
23:50 

18:40.

Used a 45lb plate since it was the safest heaviest option I had. Good workout. 

21:18

24:20 rx

22:43
53lb KB

21:25 rx

M/55/185/6’0”

45/35/25/15 KB swings (60 lbs)
400/800/1200 m runs

16:41

M/41/185/5'9”
15:20 Rx

18:40
70# kb 
subbed row for run
47/6’1/175

Subbed: 

50 lbs Dumbbell Swings (same reps)
Elliptical for runs (same distances)

20:33

18:21 scaled

53# kB, add equal amount of dubs after each run. (45 - 35 - 25)

Rx 19:55

36/195/5’9/M

No DBs or KBs so subbed 45# plate (heaviest thing available to hold onto for swings)
18:41 Rx’d reps and runs.

FOR TIME:

45 russian DB swings | 15 kg DB 
400-m run
35 russian DB swings | 15 kg DB 
800-m run
25 russian DB swings | 15 kg DB 
1,200-m run
15 russian DB swings | 15 kg DB 

SCORE: 21'18''
Running time: 11'54''

Nice one! 

14:12 
first time starting crossfit workouts
M/230/38 wildland firefighter 

Women’s Rx
16:49

25 degrees F

RX 15:28

Subbed 35# DB 
20:16

Rx   17:04

Me last night: "I can strap some weights to my 45# KB to make it 70#"
Me today after attempting above idea and trying to swing a hobbled together KB: "That was a dumb idea"

Scaled to 45# KB and turned this into more of a sprint.
15:55

Total runs - 10:46
KB Swings unbroken

Scaled to 50# KB (heaviest available)

19:53

Scale to 50-lb kettlebell
19:08
Swings good, runs slow
m/52/5'11"/200#	

Sc russian kb swing 50#, 

19:57

7-7-5-5-3-3 deadlift
245-255-265-270-280-285#

Then today’s WOD, subbing sit-ups vice kB swings due to elbow tendinitis.  ok workout, but not near as intense as prescribed. 
18:27

Scaled w 24kg KB (heaviest I have). Runs on a sidewalk & dirt trail through the woods. 21:40. 

M/5’8”/190/40

20:06. At home, subbed bike ride .5,1,1.5 miles for runs. Used 1.5pd KB. 

Used to 25# kb & converted runs to 500m, 1000m, and 1500m rows, respectively 
22:36

24kg dumbbell
20:15

33:14 40lb DB swings
6’5 325lb Male
Otherwise RX

As rx’d, 22:14.

Went at about 90%.  Broke swings 20-15-10 / 15-10-10 / 15-10 / 15.  Runs were all around 8 min mile pace.  These high rep WODs are definitely not in my sweet spot.

47m/5'10"/185

m/53/5'9"/168

WARMUP:

Jumprope - 200/100/100 (Double leg/Single leg/single leg)

Complete a 6 minute AMRAP of: (2 rounds)

5 Pullups
10 Push Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs 

WOD:

For time: (28)
45 kettlebell swings (30 lbs)
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

24Kg K/B
25:00

M/39/5'10"/195

RX 22:42

45 kettlebell swings with 44lbs
400-m run
35 kettlebell swings with 44lbs
800-m run
25 kettlebell swings with 44lbs
1,200-m run
15 kettlebell swings with 44lbs
15:55

M/36/170lb/5’7” 

19:05 with a 50lb KB

15kg - gyms closed and it's the only one I've got at home 

19:56

KB 24kg
23:20

45 kb swings 35#
8 stair sprints (basement stair down and back up)
35 kb swings
16 stair sprints
25 kb swings
24 stair sprints
15 kb swings

14:18

Scaled to 35# KB otherwise Rx
20:44

Workout of the Day

12
For time:  23:49 (assault air runner)
45 kettlebell swings 50 lbs
400-m run RX 
35 kettlebell swings 50 lbs
800-m run RX 
25 kettlebell swings 50 lbs
1,200-m run RX 
15 kettlebell swings 50 lbs 

Had to do it from home with 10kg DB instead of KB. Heavier weights were not really stable.
Did it in 18:16

Scaled 24kg
15:53

22:58
Used a 20kg/ 44lb KB (heaviest I have)
All else Rx

RX: 16:26

Russian swings
15:24
44/1.78m/73kg

Scaled:
20:58 (24k KB)

22:33 not my best performance but I'm pretty happy because I've been in pain for the past few days

M/37/1.80/90 

Rx 21"20

M/46/6'2"/185#

Rx'd rep scheme with 32kg RKBS and 30/60/90 cals on assault bike
19:44

RX:18'59''.
https://youtu.be/PIFHFNuqP2g

Rx : 15'25 kb 32kg, assault bike distance fois 2.

Scaled 
24kg
19.27min 👍😅

13:53. 
RKBS 32kg

☆CFHIM 46/93kg
27:35 (Assault Airrunner)

Champions Club Scaling Notes

RANT
One of the things we have been putting an emphasis on lately is rhythm in movements. When I work out, I like to hear the sound - either of my breathing or the bar hitting the ground or my feet on the box - and try to notice and keep a consistent beat. I'm a hip hop head so maybe this is why I look for it. Either way, kettlebell swings are probably the easiest way to find rhythm in CrossFit movements. Also, they are a great way to reinforce good habits when jumping. So this workout gives us a ton of opportunity to use the kb swing to make other things better. Nobody cares about your ability to swing a thing over your head. Use it to help other stuff.

WHAT ABOUT THE MOVEMENTS
Kettlebell swing - jumping with a rhythm using a moderate+ weight
Run - monostructural movement done at a distance that has the flexibility to either be a sprint or a recovery

WHAT ABOUT THE FORMAT
Just a Workout

TECHNIQUE SCALE
As is.

CONSISTENCY SCALE
3 rounds
Run 800 meters
40 kb swings

INTENSITY SCALE
4 rounds
25 kb swings
Sprint 400 meters
Rest as needed between

MY STUFF
14:43 - used a 24k kettlebell instead of Ol' Red

GENERAL FEAR LEVEL: 7