CFWUx2

40:24

Rece with vest 20lb

RX 32:12

Age 33/1,74cm/71kg

40:11, Rx’d

Horrible time

37:13

28:03

20 lbs med ball

Did this yesterday on a track

Scaled up to:

1200m Run

5 Rounds

15 Push Ups

20 med ball cleans 20lb.

21 Burpees

1200m Run

30:55

31:37 but 1k runs were over by 30-40m

First run in exactly 5 minutes and the second run was maybe 5:10-5:15. Squat med ball cleans as always but dropped each one this time.

179/41/69”

31:22

31:17 Rx

35:21Rx.

20lb. med ball

1030 meter runs

30:53 (med ball cleans w/25# kb)

R.I.P.

M/53/155#

Rx'd 38:26

30:48 Rx

Ran 1000m each time on the assault air runner.

did the deadlifts from 210221 first to catch up some

Rip Lorenzo

M/28/6’1”/200lbs

Done 2/23/21. Subbed 20lb DB for med ball. All push ups unbroken, burpees were the time sucker. Last 1000 m started slow but pushed to break 30m.

29:49.

27:00 Rx

Did Cleans w/ 20lb KB

@155 BW

Rx, 33 lb. ball:

42:30 min

Rx

cleans with 14# wall ball

38:16

RIP

M/25/5'8"/155lb

CrossFit AFK

31:17 - Rx

For Lorenzo, his girlfriend, family, friends, and Mad Tortuga CrossFit

Was kind of dreading this one, but actually ended up loving it!

36:25 RX, 20# med ball

M 50/190/6’

scaled run to 800m.

27:11.

Subbed 1500 air bike for run (not sure if that was enough)

5 Rds.

15 push-ups

20 - 20lb med ball cleans

21 burpees

1500m air bike

21:02

28:31 Rx

First round push ups UB. Done in 3-4 sets every round after. Burpees really took it out of my push ups!

Med ball cleans split up into 2 sets (typically 13-7)

Burpees UB.

First run: ~4:15

Second run: ~4:30

37:21, subbed row for run. That sucked! Semper Fi Lorenzo.

30:25 Rx

Burpees gon' kill me

Thanks Lorenzo

Customized WOD

1km row

5 rounds of

9 push up

15 "med ball" (single 20# DB) cleans

21 burpees

1 km row

25m07s

Liked my change to include a 9-15-21 as Lorenzo was a coach. Think of doing a similar one with a vest, and the runs.

Keep well.

Completed on 2/20

31:36Rx

That was hard for me. I had out in the push ups but managed to do them RX.

Row 1000m

15 Push Ups

20 KBS 26#

21 Burpees

Row 1000m

38:10

About 32:00

scaled to 4 rounds otherwise Rx

20# med. ball

M/45/185 RX 30:01

26:35 Rx

20 lb med ball

As RX’d:

35:20

42 / 6’0 / 195

37:50 min RX (8kg Medball)

25:59 RX

In the cold Idaho weather at 26 degrees and a slight snow. Did not substitute anything. Broke med ball squat cleans into 10’s. No break on the others. A great workout for a beautiful man. My sympathy to his family and friends. A great way to spend my Saturday evening honoring him with a little sweat.

24:35

Rx’d 50lb sandbell

RX, 28:40

31minutes Rx

outside in the mud/cold. ☹️ I’m ready for summer. Burpees (7-7-7 quick pauses to shake my arms out) Cleans & PU UB. Runs nice & slow. Tight, right shin muscle caused my arch to cramp on burpees & run.

30:54. Scaled to:

1000 m row

3 rounds as Rx’d (w/ 20# ball for cleans)

1000 m row

Too fat, burpees crushed me.

Rxd 28:16

1000m run

5 rnds of

15 pushups

20 ball cleans 30 lb

21 burpees

1000m run

24:46 Subbed 26# KB cleans for med ball cleans, 10 each arm. Otherwise RX

1000m run

5 rounds of:

15 pushups

20 KB cleans @ 26# (10 ea arm)

21 burpees

1000m run

4:25/2:50/3:04/3:14/3:24/3:21/4:28

Happy with the consistent rounds.

RIP Lorenzo - I pushed harder than I would have as I am still recovering from being sick, but you don't always get to choose when you have to perform, it could be when you're at your lowest point in life, so it is good to carry that mentality into training sometimes.

26:21 Rx’D

Rx’d 24:21 (25lb. Med-ball)

32:48 rx. Started second run at 27 min even.

definitely a slog. Being a named WOD helped me gut thru it. Peace to Lorenzo’s family and community after their sudden loss.

RIP Lorenzo

Rx’d 32:25

For time:

Run 1,000 meters

Then,

5 rounds of:

    15 push-ups (knee push-ups after 2 rounds)

    20 sandbag cleans | 9 kg sandbag

    21 burpees

Then,

Run 1,000 meters

SCORE: 39'06''

--

I was fearing this one, as I was still sore from yesterday, but it turned out less grueling than I expected. Actually a very nice WOD.

Nevertheless, had to switch to knee push-ups after 2 rounds to keep a good flow.

First run very slow (6'). Miserable weather, feeling stiff and cold. Second was much better (just under 5'), and actually did 2 km more in the rain, which felt great.

Thanks for the WOD and the video tips.

RIP

RX : 24’50

RX= 24’50

39:15

** subbed 75 Cal (x2) on Rogue ECHO Bike **

Rx 36:47

33:00

26:36

Runs on treadmill @ 1% incline

20lb ball

28:11 Rx Rds & Reps (25# Med ball),

Subbed bike for an icy run.

Although, I did chop & shovel ice for over an hour afterwards.

30:15 RX

RIP LORENZO

M/55/6’1”/180

”Lorenzo” (-ish)

3000 m Rogue Echo bike (65 cal) (4:14)*

Then 5 rds of:

15 hand-release pushups

20 dumbbell cleans (30 lbs)*

21 burpees to target

Then

3000 m Rogue Echo bike (65 cal) (4:21)*

27:20

**couldn’t get to box in time for open gym, so had to improvise at home

20#DB for med ball, otherwise RX:

26:33

31:40 Rx

Good WOD

m/52/5'11"/200#

For Time

20 stair sprints (basement stair)

3 rds

15 pushups

15 kettlebell swings 35#

15 burpees

then finish with another 20 stair sprints

22:13

31:26 - Lungs still recovering from covid

29:59 RX

35/m RX

28:37

As rx’d, 25:54.

Tougher than it looked – all about the burpees.  Made push-ups much more difficult in later rounds.  Med ball cleans were the one place I felt like I could rest a bit.  First run in 4:50, last run in 5:30 – was hurting pretty good by then.

47m/5'10"/190

Not for time, but stayed under 30 min total.

Row 1k then 3 rounds of:

    15 knee push-ups

    20 med-ball cleans, 15#

    15 burpees, w/baby jumps 

Then, row 1k

amazing what a full night of sleep can do.

RIP Signore Zanetti

as RX

32:59

run slightly longer than prescribed

RIP Lorenzo

Subbed

1250 m row for run

else as rx

41:41

m/51/175

Really closer to 39'ish min--had to give some clarification help to

my son for his homework.....

35:17

18:58 was a freaking sweat

700 meter run assault air runner

10 push-ups

10 med ball 12 lbs

10 burpees

700 meter run

3-Rsd 20 min cap

31:07

M/47/205lbs, 15F outside here in NE Ohio. 33:09 Rx after doing the GORUCK Iwo Jima workout with my wife. Some nasty interference on those burpees after doing those med ball cleans each round!

Alexa 33:45 Rx (14lb med ball)

Tom 28:32 Rx (20lb med ball)

Subbed 1k row for runs.

26:45

Sub run for 3k on Assault Bike

scale down to three rounds

31:49

34/5’10”/220

rxd

36:37

RX:24'50''.

https://youtu.be/YhAiAhqWYFo

Subbed 20lb backpack for med ball.

All else as Rx

33:12

Rx, 20 lb. ball: 27:18

Rx'd with 20# med ball

29:58

That was a lung burner, especially in the cold air. I'm pleased I finished under the 30 min mark, though very close. Awesome WOD. Thank you for helping people with their fitness Lorenzo, RIP.

Male 45yrs

Used a light kettlebell instead of medball.

29:14

34:04 RX

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Run - monosctuctural movement done at a distance that is really past the point of sprinting for just about anyone, but not by much

Push-up - midrange pushing designed to test stamina later rather than sooner

Med ball clean - jumping with an odd object, emphasis on squatting

Burpee - changing orientation, emphasis on jumping, also using the pushing as a stamina factor

MAIN DECISION

Grind through in typical hero style or modify for a specific purpose?

TECHNIQUE SCALE

1000m

5 rounds of: 15 push-ups, 15 box jumps, 15 hang cleans

1000m

CONSISTENCY SCALE

As is

INTENSITY SCALE

6 2-minute rounds of:

Sprint 200 meters

10 med ball cleans

Max reps burpees

*rest 4 minutes between rounds

INJURY SCALE

Upper-body - 4 rounds, run 800 meters, 25 box jumps (burpee/med ball theme), 25 sit-ups (burpee theme)

Lower-body - 10 rounds, 15 push-ups, 20 sit-ups

MY STUFF

I experimented with a few different variations of this, none of them were really done with much intensity. I will say I was knee-deep in snow during at least two rounds.

GENERAL FEAR LEVEL: 7

Rowing or assault bike sub distance for run?

Thanks

I should know this by now, sorry.