CrossFit | 211123
Tuesday

211123

Workout of the Day

48

Complete as many rounds as possible in 7 minutes of:

7 box jumps
7 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box

Post rounds completed to comments.


Scaling:
This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 ring rows

♀ 14-in. box ♂ 20-in. box

Comments on 211123

50 Comments

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Manchild Manchild
January 9th, 2022 at 4:47 pm
Commented on: 211123

intermediate


7 rounds + 3 jumps

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Nate Gordon
December 15th, 2021 at 4:45 pm
Commented on: 211123

6+11 reps

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Jeff Chalfant
December 15th, 2021 at 1:12 am
Commented on: 211123

6 rounds plus 7 box jumps rx+ with strict ctb as long as possible (until I missed 2-3 in round 5), then gymnastics kip.


2 wtd strict overhand pullup Emom 10 beforehand: 10lbs.-55lbs. in 5lb increments.



180/42/176cm

(edited)
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Morgan Greene
December 14th, 2021 at 7:33 pm
Commented on: 211123

8 + 3 C2B PU in 9th

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Adam Pequignot
December 8th, 2021 at 1:55 pm
Commented on: 211123

M/42/140lb


8+3 RX

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Ruthie Lloyd
December 7th, 2021 at 1:35 pm
Commented on: 211123

F/51

24" box

chin-over-bar kipping pull-ups

6 rnds + 3 box jumps

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Leonel Manzilla
December 6th, 2021 at 11:19 pm
Commented on: 211123

Kipping chest to bar PU, no butterfly's


8rounds


MaleRX23y175cm84kg

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Vadim Noskov
December 4th, 2021 at 2:35 pm
Commented on: CrossFit Health Webinar with Dr. Bob Rountree

I heard this preview and was wondering what does Bob and his thoughts have to do with CrossFit, and so I listened to the entire podcast. I still don't have an answer. What does Bob and his practice and thoughts have to do with CrossFit. He knows close to NOTHING about CrossFit methodology. All of his examples of challenged with health athletes are marathon runners and triathletes. Newsflash: Greg very eloquently explained almost two decades ago the reason behind their issues. I hear his thoughts about environmental toxins, but let's address the BIG ELEPHANT in the room.

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Mike Scott
November 30th, 2021 at 2:12 am
Commented on: 211123

Scaled to 7 BJ at 24” and 5 CTB pull-ups with mixed grips. Got through 3 CTB in 6th round.

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Jeffrey Howard
November 30th, 2021 at 12:05 am
Commented on: 211123

M/26/5'8"/155lb

CrossFit AFK


9+2 - Rx (Pretty happy with this. Held unbroken C2Bs the whole time. Last couple rounds had to finish the sets out with kipping. Box jumps got tougher each round. A lot of misses. Should have slowed down and probably could have gotten more reps.)

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Charlie Pokorny
November 28th, 2021 at 9:38 pm
Commented on: 211123

7 rounds Rx'd

m/53/5'11"/193#

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Dan Morris
November 27th, 2021 at 10:58 pm
Commented on: 211123

5 rounds


42 / 6’0 / 190


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Maria Jones
November 27th, 2021 at 3:07 am
Commented on: CrossFit Health Webinar with Dr. Bob Rountree

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Lincoln Kerger
November 26th, 2021 at 10:47 pm
Commented on: 211123

Scaled:

AMRAP in 7min

7 box jumps (18” box)

7 jumping C2B pull-ups

7rds + 7

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Phill Kiddoo
November 26th, 2021 at 4:25 pm
Commented on: 211123

6 + 2 rxd

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Damien Leroux
November 26th, 2021 at 1:20 pm
Commented on: 211123

Rx : 9 rd’s + 7 box jump


https://youtu.be/p5mTs9b7fRs

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James Gentile
November 24th, 2021 at 11:47 pm
Commented on: 211123

Done 11/24 after OHS wod.


36" box jump substitute, figured better to go up than down. Hard to touch and go at that height for me.


6 rounds? Phone timer died about halfway, so just kept going until the last round was complete.

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Antonio Alves
November 24th, 2021 at 10:37 pm
Commented on: 211123

Modified:

--

Complete as many rounds as possible in 7 minutes of:

7 weighted bench step-ups w/ 2x 12,5 kg DB

7 inverted rows

SCORE: 7 rounds + 5 step-ups

--

Completed 8 rounds for good measure.

10 km biking before wod.

(edited)
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Coastie Nick
November 24th, 2021 at 8:25 pm
Commented on: 211123

Rx’d: 8 rds

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Melissa Kim
November 24th, 2021 at 7:53 pm
Commented on: 211123

3 rounds box jumps

3 rounds assisted pull ups with a green band

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Ruiqin Huang
November 24th, 2021 at 2:16 pm
Commented on: 211123

24" pull-up

6rds+12reps

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Romahn Graham
November 24th, 2021 at 3:42 am
Commented on: 211123

Complete as many rounds as possible in 7 minutes of:

28 box jumps

21 pull ups

Rookie

(edited)
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Steven Thunander
November 24th, 2021 at 3:06 am
Commented on: 211123

Globo scale: If you don't have a box high enough and you can't stack plates, sub 7 broad jumps 3feet/4feet. Chest to bar pullups sub strict pullups if you can't kip on the bar. If your gym doesn't have a pullup bar sub heavy lat pulldowns or dumbbell renegade rows.


Busy gym: split the reps 4 min max pullups and 4 minutes of broad jumps or box jumps.


Bodyweight sub: see above.

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Troy Bruun
November 24th, 2021 at 1:21 am
Commented on: 211123

7rds+13 or 8+13 (Lost count haha)


7 box Jump(24”)

7 Pull-ups (on tree branch)


*did outside 9 degrees F (pull-up bar was at other garage)

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James Gentile
November 24th, 2021 at 1:51 am

Rocky would be proud!

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Ralph Keeley
November 24th, 2021 at 1:02 am
Commented on: 211123

M/35/6'/175#


7+7 Rx


Deo gratias

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Michael Bishop
November 24th, 2021 at 12:20 am
Commented on: 211123

8 rounds:

5 box jumps

3 strict pull-ups


Cycling and rowing before this


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Kerry Hosken
November 23rd, 2021 at 11:05 pm
Commented on: 211123

No box- so did burpees. 9 rounds

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Fabian Delaflor
November 23rd, 2021 at 10:04 pm
Commented on: 211123

7' of:

7 box jumps to 24"

5 ctb pull up (kipping)

6 rounds 7 box jumps


then


6x:

squat with two #25 dumbbells x10

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Steve Day
November 23rd, 2021 at 10:01 pm
Commented on: 211123

Working thru a few odd injuries causing me some pain.


Decided to do a recovery 2k row on the erg. 8:04

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Joe Conradi
November 23rd, 2021 at 8:34 pm
Commented on: 211123

Scaled to:

7 strict pull-ups

7 alternating step up/box jump


9 rounds + 2

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Michael Garweg
November 23rd, 2021 at 8:05 pm
Commented on: 211123

M/50/5'58"/139#


7 minutes amrap:

7 box jumps (30-in box)

7 ring pull-ups

4 rounds + 3 box jumps

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Matthew Moran
November 23rd, 2021 at 7:37 pm
Commented on: 211123

playground sub

7 min amrap

3 strict pullups

7 x 20” bar jump overs

13 rounds

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Michael Newton
November 23rd, 2021 at 6:58 pm
Commented on: 211123

7 rounds + 7


20” box

145# bent over rows


life with a toddler blocking your barbell when you need it

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Chris Meldrum
November 23rd, 2021 at 6:23 pm
Commented on: 211123

As rx’d, 6 rounds + 3 C2B.


Box jumps felt good after I got warmed up.  Chest-to-bar are still a weakness.  First round unbroken, then strategic breaks after 3-5.


48m/5'10"/180

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Chris Long
November 23rd, 2021 at 5:40 pm
Commented on: 211123

7 rounds

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Christian Simpson
November 23rd, 2021 at 5:40 pm
Commented on: 211123

Sc to doorjamb pu...6 + 5/-

Kristy did 7 rounds of 8 20" step-ups/5 grey band assisted pu untimed

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Timothee Dufrasne
November 23rd, 2021 at 5:27 pm
Commented on: 211123

7 box jumps 24in

5 kipping pull ups unbroken


8+10

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George Fryd
November 23rd, 2021 at 4:34 pm
Commented on: 211123

6 rounds, 25inch box/blocks, 6 centigrade

bit slack on the chest to bar but head reaching over bar

(edited)
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Jim Rix
November 23rd, 2021 at 4:30 pm
Commented on: 211123

24” box jump ups/step downs

strict pull-ups

7 rounds + 7 box jumps


A good one after yesterday’s Holleyman tribute grinder.


59/5’8”/155

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YooSik Kim
November 23rd, 2021 at 4:16 pm
Commented on: 211123

21-15-9 reps for time of:

DB’s Deadlifts 22.5kg x 2

Strict ring dips

-3:30

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Jonathan Elmore
November 23rd, 2021 at 3:16 pm
Commented on: 211123

7 rounds sub. 24 in. Jumps

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Michael Arko
November 23rd, 2021 at 2:57 pm
Commented on: 211123

Rx

6rds + 11

(3 C2B short of 7 rounds)

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David Whiteman
November 23rd, 2021 at 2:42 pm
Commented on: 211123

M48,5'7",170#


7+2 Rx

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Charles Meyers
November 23rd, 2021 at 2:17 pm
Commented on: 211123

Complete as many rounds as possible in 7 minutes of:

7 box jumps (20” box)

5 chest-to-bar pull-ups ( green/blue band)

8+1

(edited)
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Randy Crooker
November 23rd, 2021 at 1:19 pm
Commented on: 211123

Intermediate Option:

Complete as many rounds as possible in 7 minutes of:

7 box jumps

5 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box


8 rounds

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Mike Andridge
November 23rd, 2021 at 11:41 am
Commented on: 211123

Scaled to

7 min amrap

7 box step ups @ 24"

7 strict pull ups

7 rnds plus 7 step ups/3 strict pull ups

m/51/175

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Brian Louchis
November 23rd, 2021 at 3:46 am
Commented on: 211123

7+3 Rx

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QiHui Xing
November 23rd, 2021 at 2:31 am
Commented on: 211123
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Chris Sinagoga
November 23rd, 2021 at 1:51 am
Commented on: 211123

Champions Club Scaling Notes


RANT

Probably won't have as much thought going into these this week, as my mind is implanted to Saturday at noon.


WORKOUT THEMES

Short and medium. Pulling with skill and extra ROM, jumping (maybe with elasticity?)


MAIN DECISION

Do I want pull-up stamina to play a factor in the intensity?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

15 box jumps

15 kips


CONSISTENCY SCALE

As listed, Ricky Rep the pull-ups


INTENSITY SCALE

Sub ring rows for pull-ups to keep unbroken, drop height for box jumps so they can be unbroken.


INJURY SCALE

Upper-body - sub one-arm push press for pull-ups

Lower-body - sub burpee or sit-up for box jump


MY STUFF

15 rounds + 3. 24-in box jump, ring rows (with rope)


GENERAL FEAR LEVEL: 8

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