CFWUx2
800m*7=5600
15*6=90 burpees
52:41

3 miles RX

M/39/5’9”/195#

3R + 400m and 8r
M/c run 400m @3% and 11.6kph
10 burpees
Row 500m
10 burpees

4.8 km

2.66 miles according to Runkeeper 

M/42/6’3”/212
3.54 on a continuous clock

5,349m and 90 burpees. (according to my Runtastic app) On a continuously running 35 minute clock with burpees after 5m, and every 5m, as well as an extra set after the clock ran out, during my cool-down walk. 
Almost 400m farther than last time. Faster burpees? Ran through my neighborhood and the next neighborhood over, and retraced my steps (and then some) after the 15m mark. Still hard and painful to run with burpee arms but not as pumped as I remember being last time! Did strict push-up burpees this time too! 

177/41/69”

7100 meters on 400 meter track 

M/55/6’0”/185

Run on a 35 min clock; every 5 min, stop and do 15 burpees

Rx: 3.52 mi (5677 m)
Running time: 28:45
90 burpees + transitions time: 6:15

4771.9 m Rx'd

4.3k

Rx’d
5540m
on treadmill

5400 mt rx’d

Rx’d 
3.1 miles (4998 meters)

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

4 Miles - Rx (track, still did 15 burpees at the end of the 35-minutes)

4,2 km & 95 burpees @ 161 hr avg/177 max

after 3 weeks corona rest 

felt good dough

Newer here. Been following a few days a week and doing the wods for the last few weeks... 
F..26... 157#/5'3" 
Rx 
3.5 miles 
.. Was going to cut back burpees depending on how they felt and i didnt skip even one!!! I dont give myself enough credit sometimes! Face was beet red but i got her done!!!! 7.0 mph on treadmill:) 

F/35/5’7/150

assault bike & 15 burpees
250 cals 

M\34/175/5’7”
4.87 kilometers

2.5 miles scaled

shoulder dislocation injury
10 burpees - very slow and controlled. Listening to my body (aka shoulder)

F/24/5’5/140
CrossFit AFK

with a friend ala Rory, no warm up, 3.06 miles. I did 15 burpee, my friend started w 10 and finished with 5 every time

2.12 miles

3.30 miles Rx

About 2” of snow on the bike trail

5.35 km

2.6 miles Rx

burpee with push-up. 
Total: 54 min., 3.29 km, 9kg plate carrier.  

3.8 miles, continuous clock

☆CFHIM 46/95kg
4,449m (I used Assault Airrunner)

Used my block as my loop which is 500m. 2 loops then 15 burpees, continuous clock. 

6km, 90 burpees, 35:25.

3.73 miles (continuous clock)

171202 - 3.62 (treadmill & continuous clock)

M/36/170lb/5’7”

3.3 miles

Did it as a family:  2.5 miles

Rx   6185m

Ran inside the gym, 3 laps = 200m. Ended up being approximately 92.75 laps.

Modified due to rain -
35 Min Row
20 Push ups every 5 mins

Total: 5600 Meters / 80 PU

FRIDAY
201127
Workout of the Day
Run for 35 minutes.

Every 5 minutes, stop and perform 15 burpees.
----------------------------------
 Rx'd
Distancia: Run 5,650 m

3.2 miles, just kept the clock running. Subbed elliptical at level 16

42M/6'6"/250# - Endurance Running is not my forte, but I'm proud of my effort!
2.25Miles at Mile High Altitude ;)

Sub’d Rowing: 7185m

Drenched 

36/195/5’9/M 

Rx, 2.82 miles

4820 m (=2.995 miles) Rx
m/52/5'11"/200#	

3.27 miles/5.3 km
53 m/67”/157 lbs

Thought this meant do 105 burpees but it doesn’t affect “score” so the last 15 burpees at 35 minutes are just kind of bonus I guess ;)

Run for 35 minutes. Every 5 minutes, stop and perform 15 burpees.

First Rx'd WOD, I think. 

Score: 5.63 km (5x 15 burpees) 

Very nice WOD! Did an additional 25 burpees for good measure. Had run 4,4 km in the morning. 10 km of running today. 

Subbed Rogue Echo bike. Totally gassed.

9.94 miles & 208 calories. 

4.2 miles. Pretty cool workout. Definitely a good way to get volume in without just slogging through endless miles.

M/53/5’9”/168 - Newbie

Looking for a private coach in NYC to help me with barbell stuff.  Any suggestions?

Run for 35 minutes.

Every 5 minutes, stop and perform 15 burpees.

WARMUP:

GENERAL WARM-UP

Jump rope - 200/100/100 double-leg/left/right

WOD:

As RXED. - 3.32 miles, cadence 186, 75 burpees. Roughly 10:35/mile - with burpees

NOTES:

Ran with continuous clock, no breaks.  Went a little slow on the burpees.  Pretty much kept cadence throughout, took a min every time i finished burpees, and last 3 minutes I was gassed.  

7.4km (about 4.5 miles)

3.75 miles Rx 
35 minutes continuous clock 

3.76 mi
pace 8:07
90 burpees avg 30-45s/round

Workout of the Day

20
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
Ran 35 min on Assault Air Runner 4.125k
burpees not included in time

4.04 miles
I think I did this right...
28:38 of running on treadmill @ 1% incline
6:22 of burpees - 6 sets of 15= 90 total
35 min running clock
35:00 - 30:00 run
30:00 to about 29:00 - 15 burpees
29 - 25 - run then burpees again
Ran about 7 min mile pace but sped up w/ 12 min left
Burpees were consistently just over a min.

2000m row - 7:21

75 burpees sets of 15
rest 15 min
ran 6 miles in 45:40 min 

Male 50yo/180cm/79Kg 
4080m
Rx'd 

5,166m (3.21 mi)

Ran on Assault Air Runner

burpees took ~45s per round

M/27/199/6’1”

Completed workout as prescribed.  Ran a total of 4.4 miles on treadmill.  

M39/6’0”/190

the trusty wrist computer says 3.01 miles.  Like a bag of mole asses

rx  : bikerg 14784 mètres start at 0 by 15 burpees (damper 2.5-3)

3.42 miles

3.3 miles

In three years, when this WOD is recycled (LoL), I’ll probably forget my rationale on this scale. Running is my weakness. I used to love it. Now it just makes me miserable. So I jump rope instead.

AMRAP 25

600 jump rope singles 
10 burpees 

I got three complete sets + 553 jumps

set one was 250/175/175
set two was 200/200/200
set three was 150/150/150/150
set four was just get the jumps done. Mostly around 125/set

breaks on jumps were only long enough to reset feet

5874m

Slow today, but Chris Sinagoga is right, getting that ‘rhythm’ back after each set of burpees is challenging.

5,360 meters

Subbed row
worked out to
5 rnds of
5 min row/15 burpees
35:12
Did not measure distance
m/50/175

Subbed elliptical
3.8 miles/6080m
421cals
75burpees

44/1.78m/73kg

5k

rainy day
7000m row
every 5 minuts 5 burpees

5610m
w/treadmill

174cm/79kg/30age.
sub bike：402cal，11.9miles.
https://youtu.be/D4gLAp-sf1M

Champions Club Scaling Notes

RANT
One of the things Carl Paoli talked about a while back on an MWOD video is this concept called Blocked Practice, which just means doing the same thing over and over and over and over again. Free throws is a good example in basketball, where you'll shoot them in bunches of 100s to make the rhythm and routine a habit. One of the reasons Blocked Practice is helpful in developing a skill is because when you do the same thing over and over and over and over you'll start to notice patterns in the movement(s) and will try and replicate them. This is called rhythm. Rhythm is one of the main things that makes something consistent. So what a great way to challenge the movement? Take away the rhythm. Interrupt the blocked practice. Okay you can shoot 95% when doing 100 free throws in a row? Now step off the line every two and see if you can find your rhythm again. You can run for 35 minutes straight with good form/pace? Let's interrupt that and make you change orientation 15 times then see if you can reclaim the consistency.

WHAT ABOUT THE MOVEMENTS
Running - a monostructural movement that can be done at varying paces for a long time
Burpee -  changing orientation in space with an emphasis on jumping positions

WHAT ABOUT THE FORMAT
See the rant. Plus a workout you can do anywhere if you are traveling to see family this weekend.

TECHNIQUE SCALE
If you can get past the boredom, do AMRAP in 20 minutes of:
400m run
15 burpees

You can really nitpick the crap out of both movements in terms of both position and skill

CONSISTENCY SCALE
35 burpees for time
then
Run for the remainder of the 35 minutes

INTENSITY SCALE
7 3-minute rounds of:
12 burpees
Run max distance
*Rest 3 minutes between rounds

MY STUFF
I ended up testing out our Thanksgiving workout instead of this one. This guilty part of me is trying to get me to make this up at some point.

GENERAL FEAR LEVEL: 7