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Tuesday

210706

Workout of the Day

43

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.


Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

Comments on WOD 210706

43 Comments

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Doug Brubacher
November 5th, 2023 at 11:43 pm
Commented on: 210706

CFWUx2 10*45pp*2 5*95pp*2

3r

Row(not bike)

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Christopher Parker
January 18th, 2023 at 11:51 am
Commented on: 210706

37 cals RX


M/39/5’9”/195#

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Jeremy Maillet
September 24th, 2022 at 6:43 pm
Commented on: 210706

5R+10, 37 cals Rx

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Clint Michael
October 5th, 2021 at 2:06 pm
Commented on: 210706

3 rounds plus 12 mountain climbers


CONSISTENCY SCALE

AMRAP in 10 minutes of:

10 box jumps

15 push jerks

20 mountain climbers (each side)

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Sebastian Wieczorek
August 18th, 2021 at 7:53 am
Commented on: 210706

August 14th, 2021


wu: bike, pvc

skill: slips

wod: amrap'10

10 box jumps step down 50 cm

10 push jerks 30 kg (I wrote down the rep scheme incorrectly)

20 sec echo bike cal

6 Rnds + 5 reps; 45 cal


post: walk, bike, stretch

(edited)
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Jeffrey Howard
July 17th, 2021 at 4:36 pm
Commented on: 210706

M/25/5'8"/155lb

CrossFit AFK


38 cals - Rx (4+14)

(12-9-11-6, thought I could get another small round in, should have rested and hit the last one I was actually able to so that I could have finished more calories.)

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Dan Morris
July 16th, 2021 at 12:01 pm
Commented on: 210706

4 rounds + BJ + 10 PJ


42 / 6’0 / 190

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Mario Cruz
July 16th, 2021 at 12:22 am
Commented on: 210706

Rx

5rds

echo bike Cals

33

(edited)
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Leonel Manzilla
July 14th, 2021 at 1:21 am
Commented on: 210706

No stationary bike so

200m on normal bike


4 rounds plus 10bj n 10 PJ


RX 95lb


Male 23y 175cm 83kg

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Ralph Keeley
July 13th, 2021 at 4:45 am
Commented on: 210706

M/35/6'/175#


5+3 Rx; 53 rowed calories (did not reset monitor between rounds)

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Nate Gordon
July 12th, 2021 at 3:59 pm
Commented on: 210706

5 rounds 35 calories

assault air bike

(edited)
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Anastasia Panagiotis
July 10th, 2021 at 2:17 pm
Commented on: 210706

31 cals rx🙂 think that ended up being 6 rounds plus 10 box jumps and 3 push jerks at the end

(edited)
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Christian Simpson
July 9th, 2021 at 10:40 am
Commented on: 210706

Couldn't even get a fourth round in...24 cal

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Byron Hills
July 9th, 2021 at 3:00 am
Commented on: 210706

Rx except 75# push jerks

20 calories

4 rounds

(edited)
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Lincoln Kerger
July 8th, 2021 at 3:42 pm
Commented on: 210706

Scaled to 20" box and 75# for PP. Subbed 50m run for ride (equip not available today).

5rds + 5 Box Jump


Finished the 6th round for good measure.

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Michael Witous
July 7th, 2021 at 11:49 pm
Commented on: 210706

M/60 RX

24 Cal

7 full rounds

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Scotty McCartney
July 7th, 2021 at 9:46 pm
Commented on: 210706

M/47/195#/5’10”


7/7/6/7/6/3 Rx (assault bike)


10 sec on bike in 5th rd.

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Morgan Greene
July 7th, 2021 at 6:29 pm
Commented on: 210706

28 calories

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Chris Meldrum
July 7th, 2021 at 1:40 pm
Commented on: 210706

Subbed AirDyne bike, otherwise as rx’d.  63 cals.


Got through 5 rounds, calories were 13-13-13-12-12.  Last 2 rounds were estimates, as the wire on my bike shorted and I lost the display.  I would guess I got between 11 and 13 both rounds – I went HAM on the last bike since I knew it was my last hurrah.  This was a fun one – shows you how fatigued you can get from an all-out bike for 20 sec.  After round 1, I did step-ups instead of jumps, as I was coming off the bike pretty hot and needed to recover a bit.  Jerks unbroken, but they stung a bit in later rounds.  Went hard on the bike but not so hard I would redline.


48m/5'10"/185

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Sam Meixell
July 7th, 2021 at 1:11 pm
Commented on: 210706

26 rowing calories in 10 minutes while performing rounds of:

10 box jumps, 20"

15 push jerks, 65#

20 seconds of rowing

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Brian Louchis
July 7th, 2021 at 4:30 am
Commented on: 210706

10 minutes:

10 box jumps, 20" bench

15 push jerks, 35 lb dumbbells

20 seconds bike sprint


6 rounds plus 25 reps


no idea how many calories due to broken monitor on bike

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Nathan Goisnard
July 7th, 2021 at 1:44 am
Commented on: 210706

modified


10 box jump ~22"

15 push-press 2x 40lbs dbs

5 burpee


6 rounds + 11 reps


good

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Kevin Flowers
July 7th, 2021 at 1:34 am
Commented on: 210706

M/56/6'1"/178


10 min AMRAP:


10 box jumps (24")

15 push press (95 lbs)

20 sec Rogue Echo bike (for max cal)


Rx: 6 rounds + 10 BJ + 11 PP; 26 cal on Rogue Echo bike

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Az Native
July 6th, 2021 at 11:32 pm
Commented on: 210706

Finished 4 rounds +6 BJ, 20 cal total on regular recumbent bike at home. Scaled PJ way down to 65. Coming back after almost 3 weeks with flu, blahhh!

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Troy Bruun
July 6th, 2021 at 9:51 pm
Commented on: 210706

10 min AMRAP: 5rds+25


30 cal total


10 Box Jump (24”)

15 Push Jerk (65lbs)

20 sec cal Row 6/6/6/6/6

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YooSik Kim
July 6th, 2021 at 8:55 pm
Commented on: 210706

‘MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

4R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

3R

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Antonio Alves
July 6th, 2021 at 8:41 pm
Commented on: 210706

Modified / scaled:

--

Complete as many mountain climbers as possible in 10 minutes while performing rounds of:

10 broad jumps

15 DB push jerks w/ 2x12,5 kg DBs

20 seconds of mountain climbers

SCORE: 137 (4 rounds: 35 + 35 + 35 + 32)

--

Nice combo, even in this modified form.

5 km run during lunch break

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Coastie Nick
July 6th, 2021 at 7:59 pm
Commented on: 210706

Subbed row for bike, all else as Rx’d (M):

5 rds, 33 cals


My 11y.o. daughter: Subbed row for bike, scaled PJ to 20# (F):

5 rds, 14 cals

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Liz Rekas
July 6th, 2021 at 5:22 pm
Commented on: 210706

4+5 modified

subbed cal for burpees - 21 total

55#/20” - post baby box jump PR!

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Jim Rix
July 6th, 2021 at 4:43 pm
Commented on: 210706

Am moving to Colorado later this month. Anyone happen to live and work out in Woodland Park?

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Jim Rix
July 6th, 2021 at 4:42 pm
Commented on: 210706

24” box jumps, 75# push jerks, and rows

4 rounds even and 25 cals.


A welcome WOD after 1775


58/5’8”/160

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Steve Day
July 6th, 2021 at 4:41 pm
Commented on: 210706

40lb dumbbells for push jerks

Subbed regular stationary bike - no echo bike


7 rounds - 5 cal per round = 35 cals

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James Gentile
July 6th, 2021 at 4:07 pm
Commented on: 210706

Completed in the a.m. Subbed 10 m shuttle runs for 20s for the Echo bike.


4 rounds + 25 reps. x3 shuttle run each round so x12 total.


Was a bit of a 'through the motions' WOD for me today. The push jerks were broken into two rounds after the first round. Need to get my hips more involved as I feel like I am more push pressing than jerking.

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Charlie Pokorny
July 6th, 2021 at 3:40 pm
Commented on: 210706

Cals on C2 rower otherwise as Rx'd

46 cal - Almost 6 rounds - got capped with 5 seconds left in the 6th row

m/53/5'11"/200#

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Erik Dresner
July 6th, 2021 at 3:21 pm
Commented on: 210706

Subbed box jump with Bench jump overs 20.5 inches and bike with rowing


42 cals (10-10-10-12)

(edited)
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Jonathan Elmore
July 6th, 2021 at 2:26 pm
Commented on: 210706

Rx 4 rounds +5

36 calories

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Charles Meyers
July 6th, 2021 at 2:17 pm
Commented on: 210706

10 box jumps

15 push jerks

20 seconds of Echo bike

20” box 75 lbs

3 Rds plus 1 box jump

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Nicole Deaver
July 6th, 2021 at 1:48 pm
Commented on: 210706

Rx/Subbed:

10mins

10 box jumps (20”)

15 push jerks (65#)

20 sec burpees


28 burpees (4 Rds + 12 reps)


My bike no longer has a monitor so I subbed burpees. I should have scaled the push jerks they were slow & felt heavy fast.

(edited)
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Stacey Thompkins
July 6th, 2021 at 1:35 pm
Commented on: 210706

M/46/6'2"/180#


Scaled/modified to 35# DxKB push jerks and assault bike cals the rest as rx'd...

46 cals

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QiHui Xing
July 6th, 2021 at 9:52 am
Commented on: 210706
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Joe Conradi
July 6th, 2021 at 9:30 am
Commented on: 210706

Scaled to :

alternating box jump and step ups

2x45#DBs PJs

elliptical


34.7 cal



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Sandeep Gadde
July 6th, 2021 at 8:33 am
Commented on: 210706

56 cals on AB

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Chris Sinagoga
July 6th, 2021 at 12:33 am
Commented on: 210706

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Giving us an option for low volume after a rough few cycles, jumping, jumping with an upright torso, high intensity monostructural movement are also themes.


MAIN DECISION

What do I do with the bike portion if I don't have a bike that tracks stuff like that?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 box jumps

15 push jerks

Hop on an actual bicycle (with a helmet!) and pick a spot to ride to


CONSISTENCY SCALE

AMRAP in 10 minutes of:

10 box jumps

15 push jerks

20 mountain climbers (each side)


INTENSITY SCALE

5 rounds of:

10 box jumps

15 push jerks

sprint 200 meters

*rest as needed between


INJURY SCALE

Upper-body - as is, just one-arm push press

Lower-body - AMRAP in 10 minutes of: 10 sit-ups, 10 push press


MY STUFF

45-lb. push jerk, short sprint subbed for bike, went for quality


GENERAL FEAR LEVEL: 8?

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