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
81 Comments
CFWUx2
3:45 3:45 4:15 4:10 4:11
No rest between rds
16:55 RX
M/39/5’9”/195#
13:31 RX 1:07/1:09/1:04/1:06/1:05
21:35 Rx’d
M/31/6'/195#
5 rounds for time:
50x DU
15x bench jump-over
Dot drill
Rest 2min
21:55
18:35
14:04 utilized the elliptical for sprints since I was at the gym.
subbed 10 reps of:
TJs
jumps on bench
squats
13:56
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”
Nearly unbroken: 14:54
Sc to 2*SU...17:07 total
(1:59/1:46/1:47/1:50/1:45)
M/35/6’/175#
14:44 Rx
(1:24/1:21/1:20/1:22/1:17)
16:21 rx (1:25, 1:33, 1:42, 1:53, 1:48)
M/40/5’10”/174
15:26 rx
1:27/1:26/1:31/1:32/1:30
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)
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
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.
M/46/6'2"/185#
Rx'd
1:45/1:44/1:45/1:44/1:43
16:22 rx’d
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
17:58
Rxed 18:57.27, breaks incl.
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!
15:30 RX
Rx : (16'01) (1'37-1'35-1'33-1'38-1'38)
https://youtu.be/FLOS3Tf094A
Every round sprint 5mx12times
1-1:46
2-1:55
3-2:02
4-1:57
5-1:47
Total: 17:27
M/45/185 RX 15:13. Got all the DU’s unbroken!
Don't have DU, so substituted with penguin jumps and a double tap. Nice workout.
16:48
Rx’d 16:38
By round:
1- 1:42
2- 1:47
3- 1:39
4- 1:44
5- 1:46
RX
16:05
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
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
Rx
1.15
1.22
1.25
1.21
1.25
only 2 unbroken sets of DU’s
After all these years, the only WODs I've ever bled on involved box jumps, dammit! Being clumsy sucks!
Same here ... only once, but painful enough (and producing two weird-looking, perfectly matching wounds, one on each leg 😂)
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?
Intermmidiate
14:54
good WOD !
15:42 RX
way to wipe explosive ability just prior to the sprint. Well played.
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)
M 50/190/6’
15:40.
Rx 15:49
1:34/1:34/1:35/1:36/1:31
36/195/5’9/M
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
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.
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
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
10:12
Dumbbell jump overs
100m row instead of run
Continuous, no rest.
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.
15:08 Rx
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
11:43 scaled
ring rows
30” box push-up
still dealing with this stupid shoulder injury.
F/24/5’5/140
18:46 Rx
M 53/68”/157 lbs
18 min. RX
47/5’11/195
RX
131
130
127
130
131
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#
Feeling the same, did it anyway. Can already feel my calf muscles seriously questioning my judgment.
Subbed 100 SU, Rest Rx
1:55/1:57/2:04/2:01/1:58
50 single unders
15 jumps to 18" box
Sprints as RX
1:26/1:25/1:25/1:22/1:17
Scaled to 45 seconds double under practice.
Box jumps and shuttle sprints as Rx.
1:56, 2:00, 2:15, 2:12. 2:06
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
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.
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.
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
5 rounds
150 single air jump rope
15 box jumps on bench
30 seconds on assault bike
rest 1 min
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.
Subbed to 35 D/U but did 15 BJ and 15 yard sprint
18:25
2’14.51”
1’59.03”
1’51.03”
1’53.36”
2’28.79” F’ed up the D.U.’s
Love this resource for my Health classes!
Thanks HQ
Where do you teach Health?
RX：14'32''.
（1'20''，1'21''，1'16''，1'18''，1'17''）
https://youtu.be/WDbE1FYnixE
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.
RX - 15:34, shuttle runs were tough the last couple of sets!
Yeah those really snuck up on me. More shuffle than shuttle on last two
17"39
1.10-1.05-1.05-1.05-1.06 RX
1:15, 1:11, 1:08, 1:08, 1:04 Round times RX
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.
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
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
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.
thank you, your advise are always useful