Friday

211224

Workout of the Day

33

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

Post reps completed each round to comments.


Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb

Comments on 211224

33 Comments

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Sebastian Wieczorek
March 22nd, 2022 at 2:31 pm
Commented on: 211224

March 20th, 2022; morning


wu: bike, balance board

skill: bar


wod: emom'10

30 sec du (40, 40, 30, 7x25)

3 dl 115 kg

max effort trash assault bike without a display (no bike in the last two rounds)


post: bike, shoulder accessory, bike

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Leonel Manzilla
January 17th, 2022 at 5:57 pm
Commented on: 211224

RX subbed for row, no bike

Every round I had 30-22 seconds to row

My cheap rower does not says cal so idk how much


MaleRx24y175cm86kg

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Jeff Chalfant
January 14th, 2022 at 10:25 pm
Commented on: 211224

With rower and on slippery mat at 10m turnaround...otherwise rxd. Hand touch on box or line...


10-11-11-11-9-11-11-11-11-12:108 calories

(118 total if counting rollover calories)

Deadlifts were pretty easy, but cardio recovery took longer and longer each round, and legs weakened on rowing toward the middle so I recruited the arms more.


Did this one fasted around 2pm, about 17 hours since last calories....


180/42/176cm

(edited)
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Mario Cruz
January 12th, 2022 at 1:56 am
Commented on: 211224

Rx

9-11-11-9-9-8-9-7-8-10

total: 91 Cals 😷😷😷😷

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Jeffrey Howard
January 5th, 2022 at 10:40 pm
Commented on: 211224

M/26/5'8"/155lb

CrossFit AFK


11-9-8-7-8-8-7-7-7-9 cals

(Zig zag shuttle, to fit it in the basement.)

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Jason Mateer
January 5th, 2022 at 2:08 pm
Commented on: 211224

M/51/5'10''/184lbs

Rx sub row for bike (no bike!)

59cals total.

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James Gentile
December 29th, 2021 at 2:58 am
Commented on: 211224

completed 12/24. subbed a 20s Assault Runner sprint for the shuttle runs and rowing cals. deadlifts as RXd. added 30s to the working time to allow time to walk to each station.


8+10+9+8+8+8+9+9+9+6 = 84 calories.


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Ralph Keeley
December 28th, 2021 at 5:32 pm
Commented on: 211224

M/35/6'/175#


Subbed row for bike; 78 calories

(5/8/8/8/8/8/8/9/8/8)


Deo gratias

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Tassio De Souza
December 27th, 2021 at 4:27 pm
Commented on: 211224

Deadlift 100 kg

Echo Bike 2-2-1-1-1-1-1-1-1-1

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Gang Zhou
December 26th, 2021 at 10:55 am
Commented on: 211224

M 175cm/90 kg/33 age

12/10/14/10/10/5/10/9/6/14

100cal

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Az Native
December 25th, 2021 at 11:40 pm
Commented on: 211224

3,3,3,3,3,2,2,3,3,4

Done at home, subbed 10 push-ups for the DL, used normal recumbent bike at high level. Only rested 1 min between rounds.

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Troy Bruun
December 25th, 2021 at 5:28 pm
Commented on: 211224

Completed on 12/24


10/1 min rds:


5/10/5+10 yd Shuttle Runs

(garage wasn’t long enough for 15yds)

3 DL (205lbs)

Max cal Echo Bike 6/7/7/7/8/7/6/8/8/7


Rest 2 min in between rds

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Lincoln Kerger
December 25th, 2021 at 4:50 am
Commented on: 211224

Followed Chris’s Technique scale but kept the weight low (135#).

10 rds of

5-10-15yd shuttle run

3 DL

10 cal row

12:33 I think


No back pain again, so a win after 3 months nearly of no DL.

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Phill Kiddoo
December 24th, 2021 at 11:49 pm
Commented on: 211224

Rxd 9-9-9-8-8-9-8-9-10-10

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Christian Simpson
December 24th, 2021 at 9:51 pm
Commented on: 211224

Echo bike and weights are upstairs, shuttle runs outside...so modified to 1:45 work/2:00 rest with 295#


8cal/4/6/5/6/3/6/3/4/10


Fun fact...used to do surveying back in the day during summer in high school (20 years ago) and we'd march out property lines and my step was pretty good to be 3 feet exactly by the end of it. Marched out my 5/10/15 yards...only off by 5", 3", 2"...not bad!

(edited)
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Charlie Pokorny
December 24th, 2021 at 9:26 pm
Commented on: 211224

Sub row for Echo Bike:

10 - 10 - 11 - 11 - 12 - 12 - 12 - 12 - 12 - 12 = 114 cal

Fun WOD!

m/53/5'11"/189#

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Randy Crooker
December 24th, 2021 at 9:10 pm
Commented on: 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts 255lbs

Max Burpees

Rest 2 minutes between rounds.

10-11-11-11-11-10-11-10-11-12

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Antonio Alves
December 24th, 2021 at 6:43 pm
Commented on: 211224

Modified:

--

Ten 1-minute rounds of:

5 x 6-m shuttle sprints

7 DB deadlifts w/ 2 x 12,5 kg DB

Max burpees

1 minute rest between rounds

SCORE: 5 burpees across all rounds

--

5 km easy run in the early morning

Merry Christmas🎄 👍

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Mike Andridge
December 24th, 2021 at 6:33 pm
Commented on: 211224

Subbed

"The Chief" RIP

5 rnds 3 min amrap

3 pc @ 135#

6 push ups

9 sqts

rest 1 min

3 rnds plus 3/6

3 rnds plus 3 pc

3 rnds plus 1 pc

3 rnds plus 2 pc

3 rnds plus 2 pc

m/51/175

Merry Christmas Suspects!!

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Jonathan Elmore
December 24th, 2021 at 6:22 pm
Commented on: 211224

5 rounds #185 10-9-8-9-14 total 50

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Coastie Nick
December 24th, 2021 at 6:19 pm
Commented on: 211224

Subbed rower for bike: 6,7,7,7,6,5,6,7,6,6 (63 total cals)

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Liz Rekas
December 24th, 2021 at 6:13 pm
Commented on: 211224

7 rounds modified

30s air squat/lunge (alternated rounds)

5 kb dl 16kg

max rkbs


8/9 reps per round

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Jim Rix
December 24th, 2021 at 5:49 pm
Commented on: 211224

12 days of Christmas workout, following the song’s pattern:

1 burpee

2 push press (95#)

3 front squats

4 hang power cleans

5 deadlift

6 box jumps

7 pull-ups

8 push-ups

9 sit-ups

10 squats

11 kb swings (1.5 pood)

12 (1x500m row)


24:16


2020: 20:51

2019: 22:33

2018: 23:08

2017: 23:40

2016: 23:43

2015: 22:04

2014: 21:14

2013: 23:11

2012: 25:48


59/5’8”/157

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Steve Day
December 24th, 2021 at 4:36 pm
Commented on: 211224

shuttle sprints/DL @ 225lbs/max cal row on C2 erg


7/9/8/10/12/11/11/12/12/12 = 104 total cal row

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Stacey Thompkins
December 24th, 2021 at 4:16 pm
Commented on: 211224

M/47/6'2"/180#


Scaled to 255# and assault bike cals the rest as rx'd...

8/7/5/4/4/4/4/4/4/4

48 total cals

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Fabian Delaflor
December 24th, 2021 at 3:59 pm
Commented on: 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts -#165

Sub bike for burpees - 6 each round

rest 2’ in between

(edited)
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Charles Meyers
December 24th, 2021 at 3:34 pm
Commented on: 211224

Intermediate Option:

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♂ 255 lb

1-3-3-3-2-2-2-2-2-2

22 cal

(edited)
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Sam Meixell
December 24th, 2021 at 3:18 pm
Commented on: 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts, 205#

Max row for calories (calories posted)

>0-4-4-7-6-6-6-5-7-6

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Fl oR
December 24th, 2021 at 12:44 pm
Commented on: 211224

Too much snow for sprints.

20min Amrap of

5 Strict K2E

5 Strict HSPU

5 Strict pull-ups

> 16 RDS <

merry x mas

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Joe Conradi
December 24th, 2021 at 11:42 am
Commented on: 211224

Scaled to 10 rounds of:

3 10yd shuttles

6 2x70#DBs DL

elliptical

(~1min rest)


64.2 cal

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Park Hyunwook
December 24th, 2021 at 5:05 am
Commented on: 211224

M/48/84

185#


58cal

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Chris Sinagoga
December 24th, 2021 at 2:15 am
Commented on: 211224

Champions Club Scaling Notes


RANT

Picking on high school kids is one of my favorite things to do, so when we were a few players short at basketball practice today I was excited to jump in and run 5's. Everything was went as usual except for one minor detail... I missed like 5 freaking lay-ups! This, of course, made me think of CrossFit. See, we have a hoop at the gym (known by some as Oakland County's Most Forgiving Rim) and I still shoot on it all the time. I also get shots up before or after practices just because. But you know what I never practice any more? Yup, boring old lay-ups. So I thought about all the boring stuff in CrossFit I don't practice that have gotten a little stale, things like double unders, hollow rocks, and strict presses. I won't commit to doing the Mikan drill every day (thought I did today when I got back to the gym) but now I won't act surprised when foundational things suddenly lose their touch.


WORKOUT THEMES

Short and heavy. High output with a medium/short rest. Lots of changing direction and orientation, not quite giving yourself a flow for anything.


ASSUMED

You have the work capacity (power) to do all these things in a single minute. Also, coaching Mrs Gloria helps me to not take transition time between exercises for granted.


MAIN DECISION

Keep the movements and lower the intensity or scale the movements to preserve intensity?


TECHNIQUE SCALE

As listed, turn off the timer and just walk back after the bike effort for your recovery. Set a number on the bike you want to get to.


CONSISTENCY SCALE

5 rounds with 4 minutes rest between rounds, 120 yard shuttle, 6 deadlifts, then more biking


INTENSITY SCALE

Same format, sub a straight-line sprint and then pick either the deadlift or bike to do after, not both (probably deadlift)


MY STUFF

Tested out 3 or 4 rounds, subbed burpees and mountain climbers for the bike


GENERAL FEAR LEVEL: 8?

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Lincoln Kerger
December 25th, 2021 at 4:51 am

Spot on again. Thanks for the scales.

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