CrossFit | 210116
Saturday

210116

Workout of the Day

77

5 rounds for time of:

50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.


Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

Comments on 210116

79 Comments

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Diego Pongeluppe
May 4th, 2021 at 10:46 pm
Commented on: 210116

13:31 RX 1:07/1:09/1:04/1:06/1:05


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Clint Michael
March 7th, 2021 at 11:43 pm
Commented on: 210116

21:35 Rx’d

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Reilly Costello
February 18th, 2021 at 2:24 am
Commented on: 210116

M/31/6'/195#

5 rounds for time:

50x DU

15x bench jump-over

Dot drill

Rest 2min

21:55

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Leonardo Silva
February 18th, 2021 at 12:51 am
Commented on: 210116

18:35

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Nicole Duke
February 16th, 2021 at 1:18 am
Commented on: 210116

14:04 utilized the elliptical for sprints since I was at the gym.

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Manchild Manchild
February 14th, 2021 at 6:04 pm
Commented on: 210116

subbed 10 reps of:


TJs

jumps on bench

squats


13:56

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Jeff Chalfant
February 6th, 2021 at 10:00 pm
Commented on: 210116

14:31 Rx’d with 1 trip on double unders 3/5 rounds, otherwise unbroken. Legs sure got heavy and slowed the box jumps and running after a few rounds!

1:19-1:16-1:15-1:20-1:21




179/41/69”

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Morgan Greene
February 1st, 2021 at 7:44 pm
Commented on: 210116

Nearly unbroken: 14:54

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Christian Simpson
January 27th, 2021 at 8:59 pm
Commented on: 210116

Sc to 2*SU...17:07 total

(1:59/1:46/1:47/1:50/1:45)

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Ralph Keeley
January 27th, 2021 at 4:34 am
Commented on: 210116

M/35/6’/175#


14:44 Rx

(1:24/1:21/1:20/1:22/1:17)

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Hank McKibban
January 24th, 2021 at 4:31 pm
Commented on: 210116

16:21 rx (1:25, 1:33, 1:42, 1:53, 1:48)

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Shaun Krick
January 22nd, 2021 at 12:12 pm
Commented on: 210116

M/40/5’10”/174

15:26 rx

1:27/1:26/1:31/1:32/1:30

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Jeffrey Howard
January 22nd, 2021 at 1:03 am
Commented on: 210116

M/25/5'8"/155lb

CrossFit AFK


15:05 - Rx


(0:00-1:25, 3:35-4:50, 6:50-8:14, 10:14-11:40, 13:40-15:05 on a zig zag shuttle to fit the distance indoors)

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Cor Oz
January 21st, 2021 at 12:48 am
Commented on: 210116

goal

14:32


Intermediate level upgraded to 24” box

R1 1:22

R2 1:23

R3 1:30

R4 1:35

R5 1:31

TT 15:29

(edited)
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Scotty McCartney
January 20th, 2021 at 7:44 pm
Commented on: 210116

M/49/5’10/200#


1:47/2:19/1:58/1:54/1:42. 1-2 breaks ea rd of DU except rd 2 (Prob 5-6). Jump up step down. Always gonna be slow on BJ. Relaxed & concentrated on breathing on DU for last 3 rds and they got much smoother. Couldn’t really push so hard on the sprints. Need to work on those.

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Stacey Thompkins
January 20th, 2021 at 11:09 am
Commented on: 210116

M/46/6'2"/185#


Rx'd

1:45/1:44/1:45/1:44/1:43

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Giuseppe Petrillo
January 20th, 2021 at 10:43 am
Commented on: 210116

16:22 rx’d

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Sam Meixell
January 19th, 2021 at 12:48 pm
Commented on: 210116

5 rounds in 14:38 of:

50 single-unders

15 box jumps, 20"

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

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Myles Lance
January 18th, 2021 at 9:14 pm
Commented on: 210116

17:58

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Allan Smith
January 18th, 2021 at 7:28 pm
Commented on: 210116

Rxed 18:57.27, breaks incl.

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Erik Dresner
January 18th, 2021 at 5:47 pm
Commented on: 210116

20 DU

30 yds broad jump

shuttle run 5/10/15 yds


14:54


1:14/1:12/1:50/1:12/1:26

Broad jumps 14/rd


you can tell I struggled with DUs in the second round. Best rounds were 2 and 4 when I got DUs in 2 sets.


my lungs are screaming. Looking forward to coughing for the next 6 hours!

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Sandeep Gadde
January 18th, 2021 at 4:27 pm
Commented on: 210116

15:30 RX

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Damien Leroux
January 18th, 2021 at 2:26 pm
Commented on: 210116

Rx : (16'01) (1'37-1'35-1'33-1'38-1'38)


https://youtu.be/FLOS3Tf094A

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Sin Man Chong
January 18th, 2021 at 6:56 am
Commented on: 210116

Every round sprint 5mx12times

1-1:46

2-1:55

3-2:02

4-1:57

5-1:47


Total: 17:27

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Jason D. Martin
January 18th, 2021 at 12:49 am
Commented on: 210116

M/45/185 RX 15:13. Got all the DU’s unbroken!

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James Gentile
January 17th, 2021 at 11:42 pm
Commented on: 210116

Don't have DU, so substituted with penguin jumps and a double tap. Nice workout.




16:48

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Coastie Nick
January 17th, 2021 at 10:36 pm
Commented on: 210116

Rx’d 16:38


By round:

1- 1:42

2- 1:47

3- 1:39

4- 1:44

5- 1:46

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Michael Vasilenko
January 17th, 2021 at 8:58 pm
Commented on: 210116

RX

16:05

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Fabian Delaflor
January 17th, 2021 at 7:07 pm
Commented on: 210116

Scaled:

100 SU (I’m starting to get DU, next time prescribed try practicing DU)

15 box jumps

5,10,15 yard sprints

total: 20:07

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Az Native
January 17th, 2021 at 4:51 pm
Commented on: 210116

17:17 total without the last 2 min rest. Splits:

1:54,1:53,1:51,1:49,1:50.

Not as hard as I was fearing

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Martin Irwin
January 17th, 2021 at 3:27 pm
Commented on: 210116

Rx


1.15

1.22

1.25

1.21

1.25


only 2 unbroken sets of DU’s


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Tom Sherrill
January 17th, 2021 at 4:53 am
Commented on: 210116

After all these years, the only WODs I've ever bled on involved box jumps, dammit! Being clumsy sucks!

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Antonio Alves
January 17th, 2021 at 4:36 pm

Same here ... only once, but painful enough (and producing two weird-looking, perfectly matching wounds, one on each leg 😂)

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Erik Dresner
January 18th, 2021 at 4:02 pm

Deadlifts will nick my shin from time to time. Bleeds just as much, but at least there’s no dent. Still, why does CrossFit hate our shins?

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Rodrigo Melgar
January 17th, 2021 at 4:18 am
Commented on: 210116

Intermmidiate


14:54


good WOD !

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Joshua Willing
January 17th, 2021 at 2:19 am
Commented on: 210116

15:42 RX


way to wipe explosive ability just prior to the sprint. Well played.

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matthew rhodes
January 16th, 2021 at 11:43 pm
Commented on: 210116

35/M/6’4”/262


19:20


Rd 1: (2:56) 5+ misses!

Rd 2: (2:06) unbroken

Rd 3: (2:24) 3 misses

Rd 4: (1:58) unbroken

Rd 5: (1:56) unbroken


(warm up more on DU’s)

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Mike Munsee
January 16th, 2021 at 11:29 pm
Commented on: 210116

M 50/190/6’

15:40.

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Mike Munsee
January 16th, 2021 at 11:28 pm
Commented on: 210116


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Shaun Stapleton
January 16th, 2021 at 11:08 pm
Commented on: 210116

Rx 15:49


1:34/1:34/1:35/1:36/1:31


36/195/5’9/M


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Kevin Flowers
January 16th, 2021 at 10:53 pm
Commented on: 210116

M/55/6’0”/181


5 rounds for time:


50 DU

15 BJ (24”) (no rebounding)

Shuttle run (5/10/15 yards)

2 min rest


Total time: 15:41

Work times: 1:38/1:30/1:34/1:28/1:31

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Antonio Alves
January 16th, 2021 at 10:06 pm
Commented on: 210116

Modified / scaled to:


5 rounds for time of:


50 lateral jumps over DB (well, technically not a DB, but similar height)

15 box jumps | 20-in. bench

10x 7 meters shuttle sprints

Rest 1 minute


SCORE: 2'39'' / around 2'15'' (forgot to start timer) / 2'17'' / 2'15'' / 2'28''


Still sore from Thursday's beating, almost gave this one a miss. Glad I didn't. Feel much better now. Movement really is the best recovery .

5 km run in the morning.

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Glenn Guy
January 16th, 2021 at 9:54 pm
Commented on: 210116

5 rounds for time of:

- 100 single-unders

- 15 box jumps (32 1/4")

- 1 down-and-back sprint (5 yards, 10 yards, 15 yards)

- Rest 2 minutes


Result: 24:40

Had to upscale to 32" box, and single-unders since I don't have the technique yet for doubles.

M/44/5'6"/133 lbs

297 cals, 159/179 avg/max heart rate

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Greg Fairbanks
January 16th, 2021 at 9:11 pm
Commented on: 210116

Intermediate scale (probably + due to 6 stair sprints longer than shuttle run)

5 rounds for time of:

35 double-unders

12 box jumps

6 stair sprints (down+up, figured one trip is more than 5m so 1x,2x,3x down+up are 3 shuttle distances)

Rest 2 minutes


21:15 total, minus 8 min rest = 13:15 for work periods

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Lindsey Boyle
January 16th, 2021 at 9:10 pm
Commented on: 210116

10:12

Dumbbell jump overs

100m row instead of run

Continuous, no rest.

(edited)
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Js Smith
January 16th, 2021 at 8:35 pm
Commented on: 210116

Scaled to 5 r/t

100 SU

15 box jumps, 12”

6 shuttles, 5yds, touch down on reps 1 & 3

Rest 2 min

2:38/3:16/3:37/4:17/3:09

25:05

It’s a wet, foggy mess out today so used 20’ apt deck for shuttles.  Kept tripping on the rope, going from irked to apoplectic.  Round 4 couldn’t string 5 jumps until past 50 then it was fine, not sure WTH.  SUs took nearly 2:30 to complete in round 4. Spent a lot of time waiting for HR to drop back, mostly from the cussing.  Came pretty close to scrapping this one.

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Troy Bruun
January 16th, 2021 at 6:34 pm
Commented on: 210116

15:08 Rx

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Christopher Voght
January 16th, 2021 at 6:34 pm
Commented on: 210116

5 rounds for time of:

50 double-unders

15 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♂ 24-in. box


17:39

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Courtney Guthrie
January 16th, 2021 at 6:31 pm
Commented on: 210116

11:43 scaled


ring rows

30” box push-up


still dealing with this stupid shoulder injury.


F/24/5’5/140

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Hugh Babineau
January 16th, 2021 at 6:14 pm
Commented on: 210116

18:46 Rx

M 53/68”/157 lbs

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David Williams
January 16th, 2021 at 6:07 pm
Commented on: 210116

18 min. RX

47/5’11/195

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Meagan Burns
January 16th, 2021 at 5:55 pm
Commented on: 210116

RX

131

130

127

130

131

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Charlie Pokorny
January 16th, 2021 at 5:50 pm
Commented on: 210116

Legs feeling very old and sore, shoulders feeling young and fresh: subbed 5 Ring MU for the shuttle sprints

18:20

Box jumps got slower and slower (as noted above - legs old and sore)

1:45 - 1:56 - 2:07 - 2:12 - 2:20

m/52/5'11"/200#

(edited)
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Kevin Flowers
January 16th, 2021 at 11:10 pm

Feeling the same, did it anyway. Can already feel my calf muscles seriously questioning my judgment.

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Nicole Deaver
January 16th, 2021 at 5:45 pm
Commented on: 210116

Subbed 100 SU, Rest Rx

1:55/1:57/2:04/2:01/1:58

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Matthew Letarte
January 16th, 2021 at 4:51 pm
Commented on: 210116

50 single unders

15 jumps to 18" box

Sprints as RX

1:26/1:25/1:25/1:22/1:17

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Randy Crooker
January 16th, 2021 at 4:49 pm
Commented on: 210116

Scaled to 45 seconds double under practice.

Box jumps and shuttle sprints as Rx.

1:56, 2:00, 2:15, 2:12. 2:06

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Charles Meyers
January 16th, 2021 at 4:49 pm
Commented on: 210116

Intermediate option

35 du’s love doing du’s unbroken plus later work out helps me a lot

12 box jumps 20”

shuttle run RX

12:36

work on bench sets 3 at 190

also worked on hip extension form on ghd

(edited)
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Steve Day
January 16th, 2021 at 4:46 pm
Commented on: 210116

Well that was a deadly combo...


15:34

1:18/1:38/1:30/1:30/1:38


Double unders were unbroken except in R2 when I had issues.

I'm pretty sore from those 400 reps of Andi the other day. Looking forward to the rest day.

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Steven Eaton
January 16th, 2021 at 4:39 pm
Commented on: 210116

14:57 RX

1: 1:33

2: 1:15

3: 1:22

4:1:26

5: 1:21


Probably should have warmed up a little more. I also did the first round with step ups.

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Joe Conradi
January 16th, 2021 at 4:34 pm
Commented on: 210116

Scaled to 5 rounds of:


150 SU

15 24” step ups (every fifth one a box jump)

3 10 yard shuttle runs


times: 1:53,1:49,1:50,1:53,1:53

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Mike K
January 16th, 2021 at 4:03 pm
Commented on: 210116

5 rounds

150 single air jump rope

15 box jumps on bench

30 seconds on assault bike

rest 1 min

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David Williams
January 16th, 2021 at 3:52 pm
Commented on: 210116

M/37/175lb/5’7”


Intermediate Level


subs:

As many DU as possible in roughly 45 sec

3ft broad jumps for box jumps


1:25 to 1:58


DU pr in round 2, got 28 straight.

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Erica McLean
January 16th, 2021 at 3:46 pm
Commented on: 210116

Subbed to 35 D/U but did 15 BJ and 15 yard sprint

18:25

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Darin Smith
January 16th, 2021 at 3:19 pm
Commented on: 210116

2’14.51”

1’59.03”

1’51.03”

1’53.36”

2’28.79” F’ed up the D.U.’s

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Mike Andridge
January 16th, 2021 at 3:06 pm
Commented on: The GI System: An Introduction

Love this resource for my Health classes!

Thanks HQ

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Chris Sinagoga
January 16th, 2021 at 7:00 pm

Where do you teach Health?

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QiHui Xing
January 16th, 2021 at 2:54 pm
Commented on: 210116

RX:14'32''.

(1'20'',1'21'',1'16'',1'18'',1'17'')

https://youtu.be/WDbE1FYnixE

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Lincoln Kerger
January 16th, 2021 at 2:20 pm
Commented on: 210116

Did 210115 and 210116.


2101115: 18:03

210116: Intermediate 16:13


Finally home, so playing a little catch-up with WOD execution now that I’m in my normal time zone.

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Kirk Byrd
January 16th, 2021 at 2:20 pm
Commented on: 210116

RX - 15:34, shuttle runs were tough the last couple of sets!

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Hugh Babineau
January 16th, 2021 at 6:16 pm

Yeah those really snuck up on me. More shuffle than shuttle on last two

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William Laerte
January 16th, 2021 at 12:52 pm
Commented on: 210116

17"39

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Jorge Ollero
January 16th, 2021 at 12:11 pm
Commented on: 210116

1.10-1.05-1.05-1.05-1.06 RX

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Lee Howe
January 16th, 2021 at 11:55 am
Commented on: 210116

1:15, 1:11, 1:08, 1:08, 1:04 Round times RX

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Eugenio Gonzalez
January 16th, 2021 at 11:17 am
Commented on: 210116

16:22 Rx (8:22 without the rests) not proud with my box jumps but did another wod before containing box jumps too and was tired after that.

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Chris Sinagoga
January 16th, 2021 at 3:48 am
Commented on: 210116

Champions Club Scaling Notes


RANT

This might be difficult to explain without a visual, but I'm going to try anyway. If I am in a squat stance and I want to move to the right, the first thing that needs to happen is creating a falling angle to the right. So unweighting your right foot just a bit will do the trick, then you need to lift the left foot under your hips to catch up to that falling.


WHAT ABOUT THE MOVEMENTS

Double under - elastic jumping with a touch of accuracy

Box jump - elastic jumping (assuming it's touch-and-go) with less accuracy but more range of motion

Shuttle sprint - fast monostructural movement without much of a chance to create a rhythm


MAIN DECISION

Do I have the technique to turn this into a heavy-breathing workout worthy of a rest?


TECHNIQUE SCALE

5 rounds, 1 minute of practice at each station (or more, if needed)


CONSISTENCY SCALE

Same s technique scale


INTENSITY SCALE

5 rounds, 15 short box jumps (touch-and-go), 15 kettlebell swings (heavy), straight line sprint, rest 2 minutes


MY STUFF

I did 6 rounds and tested a bunch of different variations of jump rope, box jump, sprint, and rest. Breathing heavy after for sure.


GENERAL FEAR LEVEL: 5

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luca romano
January 16th, 2021 at 10:04 am

hi coach, i would like to thank you for your help.

I would like to start to train again but i have an injury at the right leg so i cannot train the bottom.

could you please help in substitute the work out ? (as you did time ago too)

really thanks

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Chris Sinagoga
January 16th, 2021 at 7:04 pm

Yeah I'll start to do that.


On this one, don't worry about trying to mimic the movements listed (like trying a 1-foot box jump). Instead just pick 3 movements you can do. Maybe 7 push-up, 7 pull-ups, 14 sit-ups, rest 1 minute between. 7-10 rounds.

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luca romano
January 17th, 2021 at 7:35 pm

thank you, your advise are always useful

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