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

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.)

4 rounds + BJ + 10 PJ

42 / 6’0 / 190

Rx
5rds 
echo bike Cals
33

No stationary bike so
200m on normal bike

4 rounds plus 10bj n 10 PJ

RX 95lb

Male 23y 175cm 83kg

M/35/6'/175#

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

5 rounds 35 calories
assault air bike

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

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

Rx except 75# push jerks 
20 calories
4 rounds

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.

M/60 RX
24 Cal
7 full rounds

M/47/195#/5’10”

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

10 sec on bike in 5th rd. 

28 calories 

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

26 rowing calories in 10 minutes while performing rounds of:
10 box jumps, 20"
15 push jerks, 65#
20 seconds of rowing

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

modified

10 box jump ~22"
15 push-press 2x 40lbs dbs
5 burpee

6 rounds + 11 reps

good

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

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!

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

‘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

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

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

4+5 modified 
subbed cal for burpees - 21 total
55#/20” - post baby box jump PR!

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

24” box jumps, 75# push jerks, and rows
4 rounds even and 25 cals. 

A welcome WOD after 1775

58/5’8”/160

40lb dumbbells for push jerks
Subbed regular stationary bike - no echo bike

7 rounds - 5 cal per round = 35 cals

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. 

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#	

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

42 cals (10-10-10-12)

Rx 4 rounds +5 
36 calories 

10 box jumps
15 push jerks
20 seconds of Echo bike
20” box 75 lbs
3 Rds plus 1 box jump

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. 

M/46/6'2"/180#

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

RX:26CAL.(6R+10)
https://youtu.be/EFLsUG4A0uc

Scaled to :
alternating box jump and step ups
2x45#DBs PJs
elliptical

34.7 cal

56 cals on AB

Hell Yeah DAVE!!!! Hup Holland Hup! #faffie

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?