Thursday

220623

Workout of the Day

61

Complete as many rounds as possible in 12 minutes of:

5 deadlifts
10 weighted box step-ups

♀ 165-lb deadlift, two 25-lb DBs, 20-in box
♂ 255-lb deadlift, two 35-lb DBs, 20-in box

Post rounds completed to comments.


Scaling:
Reduce the loading for each movement to maintain proper technique throughout the workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
10 weighted box step-ups

♀ 135-lb deadlift, two 20-lb DBs, 20-in box
♂ 205-lb deadlift, two 30-lb DBs, 20-in box

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
10 box step-ups, unweighted

♀ 95-lb deadlift, 20-in box
♂ 135-lb deadlift, 20-in box

Comments on 220623

60 Comments

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Courtney Guthrie
July 4th, 2022 at 6:04 pm
Commented on: 220623

9+5 s-intermediate

0:54-1:02-1:27-1:14-1:27-1:29-1:38-1:31-0:57


135#

20# DBs


F/25/5’5/145

CrossFit AFK

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Jeffrey Howard
July 4th, 2022 at 3:03 am
Commented on: 220623

M/26/5'8"/170lb

CrossFit AFK


10+3 - Rx (this hit the upper back and midline.)

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James Tucker
July 2nd, 2022 at 9:07 pm
Commented on: 220623

10 rnds. + 1 DL RX'd


M/32/155#/5'7"

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Manchild Manchild
June 30th, 2022 at 5:36 pm
Commented on: 220623

intermediate, 75# dbs for deadlifts, and did step-ups on bench


6 1/2 rounds

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Mike Munsee
June 29th, 2022 at 2:27 pm
Commented on: 220623

M 51/205/6’

Did it again but this time with a 20” box. Deadlift@#205 and box step ups with a #75 sandbag. 10+5.

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James Hollyday
June 28th, 2022 at 10:34 pm
Commented on: 220623

6+2 rX


m/33/200/6’0

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Bj Robles
June 27th, 2022 at 10:05 pm
Commented on: 220623

10 rx

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Justin Nebel
June 26th, 2022 at 10:38 pm
Commented on: "It was really hard. I lost count..."

RX’D


13 Rounds

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Shane Azizi
June 26th, 2022 at 1:54 pm
Commented on: 220623

7 Rounds Rx

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Steve Day
June 25th, 2022 at 9:03 pm
Commented on: 220623

205lb deadlift 30lb dumbbells


5 rounds untimed

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Ralph Keeley
June 25th, 2022 at 6:24 pm
Commented on: 220623

M/36’/6’/170#


8+5 Rx


Deo gratias

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Brian Coon
June 25th, 2022 at 5:18 pm
Commented on: 220623

Intermediate weights.

11 + 4

Solid challenge!

M/53/175#/5'11"

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Charles Dube
June 25th, 2022 at 4:57 pm
Commented on: "It was really hard. I lost count..."

Great effort guys , I only managed 4 rounds and I was dead at the end , challenging workouts

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James Gentile
June 25th, 2022 at 11:36 am
Commented on: 220623

Completed 6/24 in the a.m. RXd.


11 rounds + 3 DLs.

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Marco Antonio Menéndez Villa
June 25th, 2022 at 10:03 am
Commented on: 220623

8 rds

205 lb

12.5 kg DBs

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Christian Simpson
June 25th, 2022 at 1:55 am
Commented on: 220623

Rx, 5+5/5

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Nate Gordon
June 25th, 2022 at 12:30 am
Commented on: 220623

10+7 reps rx

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Sam Meixell
June 24th, 2022 at 11:36 pm
Commented on: 220623

6 rounds + 5 reps in 12 minutes of:

5 deadlifts, 165#

10 weighted box step-ups, 25# / 20"

(edited)
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Greg Fairbanks
June 24th, 2022 at 4:03 pm
Commented on: 220623

Beginner Scaling

AMRAP 12 min

5 DL, 95#

10 step ups, 2nd garage stair, unweighted


9 rds + 2 step ups


DL were a bit light, but kept excellent form and still felt the back and butt muscles working.

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Alexandre Beaulieu
June 24th, 2022 at 2:50 pm
Commented on: 220623

7 + 5 Rx

M/35/192

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Stephane Parcollet
June 24th, 2022 at 10:37 am
Commented on: "It was really hard. I lost count..."

10 rounds .... Master 60

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Antonio Alves
June 24th, 2022 at 9:22 am
Commented on: 220623

modified:

--

5 rounds for time of:

20 DB deadlifts @ 2x 15 kg DB

20 DB weighted lunges @ 2x 12,5 kg DB

14'38''

-

Peace.

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Mike Munsee
June 24th, 2022 at 12:26 am
Commented on: 220623

M 51/205/6’

9+14. #205 deadlift and #75 sandbag on a 24” box. Hobart is awesome!!

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George Zhang
June 24th, 2022 at 12:24 am
Commented on: 220623

Beginner 8 rounds

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Lincoln Kerger
June 24th, 2022 at 12:03 am
Commented on: 220623

Scaled, 12 minute AMRAP

5 DL 205#

10 Weighted step-ups to bench, 35# DBs

10 + 5 DL (finished rnd 11 for good measure)


Kept the Rx DB weight, but scaled DL, and used my rickety bench as I have no box. I was going to scale DL to 225# but erred on the side of caution as my back was a bit sore and tight.

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Sam K
June 23rd, 2022 at 11:25 pm
Commented on: 220623

Rx

Used 35lbs plates for DBs


10 rounds even


M/30s/225lbs

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Michael Arko
June 23rd, 2022 at 11:13 pm
Commented on: 220623

Girl weight: 165lbs barbell, 25lbs dumbbells, 20" box


11 rounds + 2 deadlifts

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Bradley Gibson
June 23rd, 2022 at 10:59 pm
Commented on: 220623

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Derek Eason
June 23rd, 2022 at 9:52 pm
Commented on: 220623

Rx 13 rounds + 9 Step-ups


*Held DBs at my sides for all reps.

*Deadlift unbroken and all Step-ups 5/5.


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Coastie Nick
June 23rd, 2022 at 9:07 pm
Commented on: 220623

Rx’d: 10 rds + 2 reps

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Shane Azizi
June 23rd, 2022 at 8:53 pm
Commented on: 220623

7 rounds Rx

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Travis Schwartz
June 23rd, 2022 at 8:15 pm
Commented on: 220623

9 rds on intermediate Scale. Sweat angel on the ground was real

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Bernabe Mejia
June 23rd, 2022 at 8:07 pm
Commented on: 220623

9+1 (255, 35)

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Chris Meldrum
June 23rd, 2022 at 7:36 pm
Commented on: 220623

With 20-lb weight vest, 8 rounds + 4 step-ups.


Brutal.  You know it’s bad when it gets hard in the first minute of a 12-minute workout.  I knew the weighted step-ups would suck, but the deadlifts were almost equally as bad.  Some of this was definitely from the vest – but these movements build on one another.  Quads get shot from the step-ups, so you use more back on the deads; the midline challenge of the dead makes it harder to step up with precise form.  Classic and elegant CrossFit.


#weightvestmonth


49m/5'10"/180

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Brian Louchis
June 23rd, 2022 at 7:26 pm
Commented on: 220623

10+7, 205 lbs

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Sarah Mills
June 23rd, 2022 at 6:57 pm
Commented on: "It was really hard. I lost count..."

Nice work crew. Yuck of a workout in a good way. Love how you shorted yourself several reps, James 😂.

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Tom Knighton
June 23rd, 2022 at 6:17 pm
Commented on: 220623

I got four rounds with the beginner's weight plus all the deadlifts.


On one hand, I'm upset because I feel like I could have gotten more except for a twitchy knee.


On the other hand, my lungs were on fire and my heart rate was through the roof, so clearly, I wasn't exactly slacking off, so I probably shouldn't be too hard on myself.

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Jorge Amado
June 23rd, 2022 at 5:27 pm
Commented on: 220623

7rounds+1deadlift. 225# deadlift

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Robin Frei
June 23rd, 2022 at 5:26 pm
Commented on: 220623

First time following the "original" programming after a looooong time.

Hit 6 rounds and 4rp rxd.

It was real fun

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Aaron Brumit
June 23rd, 2022 at 5:22 pm
Commented on: 220623

185 lbs. DL

25 lbs. DBs on 20” box


8 rounds

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John Clarke
June 23rd, 2022 at 5:20 pm
Commented on: 220623

5 deadlift, 230lbs

10 weighted step up, 30lbs & 20"


8 rounds

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Chris Sinagoga
June 23rd, 2022 at 4:42 pm
Commented on: 220623

Jim, the Stamina Scale, as I'd imagine it, would be lower intensity overall because you'd be resting more, but it gives you the chance to practice and develop the ability to work through the muscles burning, and learn when you actually need to set it rest (form gets bad) and when you can keep going (discomfort).

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A-A-Ron Ruby
June 23rd, 2022 at 4:29 pm
Commented on: 220623

Beginner option: DL scaled to 50#

12 rounds +5

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Kobe Breazeale
June 23rd, 2022 at 3:59 pm
Commented on: 220623

Complete as many rounds as possible in 12 minutes of:

5 deadlifts

10 weighted box step-ups

♀ 135-lb deadlift, two 25-lb DBs, 20-in box


3 rounds.

lower back has been killing me, so didn’t do anything impressive but also didn’t want to be in a lot of pain after.

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Jim Rix
June 23rd, 2022 at 3:41 pm
Commented on: 220623

Mike A, not surprised you’re fried after your workout yesterday. Props for going faster in your final round.

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Jim Rix
June 23rd, 2022 at 3:38 pm
Commented on: 220623

Chris S, that stamina scale looks beastly.

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Jim Rix
June 23rd, 2022 at 3:36 pm
Commented on: 220623

205# deadlift and 25# kbs for step ups.

7 rounds + 5 + 1


59/5’8”/155

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Michael Bishop
June 23rd, 2022 at 3:31 pm
Commented on: 220623

Modified:


Complete as many rounds as possible in 9 minutes of:


5 deadlifts

10 weighted box step-ups


225-lb deadlift, two 35-lb DBs, 12-in box


5 Rounds

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Jonathan Elmore
June 23rd, 2022 at 3:24 pm
Commented on: 220623

4 reps short of 9 rounds #205 #30

Wife 6 rounds #45 no DB

Later, did 15 min Yoga

Then Beginner scale with 24in. Box And 10 sit-ups 10=

(edited)
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Stacey Thompkins
June 23rd, 2022 at 2:38 pm
Commented on: 220623

M/47/6'2"/185#


Scaled DL to 205# the rest as rx'd

10 rds + 5 + 2

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Amedeo Alessio Cerea
June 23rd, 2022 at 2:21 pm
Commented on: 220623

Rx: 5+5

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Keith Martin
June 23rd, 2022 at 1:47 pm
Commented on: 220623

m/49/225

Scaled to 185# DL

5 rds + 4 DL

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Jeffery Powell
June 23rd, 2022 at 1:43 pm
Commented on: 220623

6 or 7 rounds at the beginner level. Deadlifts were harder than expected.

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Charles Meyers
June 23rd, 2022 at 12:24 pm
Commented on: 220623


Complete as many rounds as possible in 12 minutes of:

5 deadlifts

10 weighted box step-ups

♂ 205-lb deadlift, two 25-lb DBs, 18 in box

9+3

(edited)
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Mike Andridge
June 23rd, 2022 at 12:01 pm
Commented on: 220623

Scaled to

w/20# vest

women's rx

5 rnds plus 5dl/2 step ups

m/52/175

after yesterday's wod, I (as Chris would say) "checked the box" this morning

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Edwin Rose
June 23rd, 2022 at 11:55 am
Commented on: 220623

Int 9rds

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Serhii Koniukh
June 23rd, 2022 at 7:31 am
Commented on: "It was really hard. I lost count..."

Intermediate option:

8 round

Have fun guys. Hard, very hard

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Aaron Barnes
June 23rd, 2022 at 3:01 am
Commented on: 220623

Rx

11 rounds + 2deadlift😅😅

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Peter Shaw
June 23rd, 2022 at 2:03 am
Commented on: "It was really hard. I lost count..."

That is disgusting… in a good way.

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Chris Sinagoga
June 23rd, 2022 at 1:29 am
Commented on: 220623

Champions Club Scaling Notes


RANT

The thing that caught me from the video was at the very end when James said something along the lines of, "that was completely metabolic". The reason I'm pointing that out is because when I think metabolic, I think more along the lines of the lungs/heavy breathing being the limiting factor. Based on what they all looked like after the workout, and some of the pauses/tempo during the workout, I would have guessed muscle fatigue/stamina played a bigger factor. Although, maybe I'm putting too much thought into something that was said under heavy breathing immediately following a tough workout. Hopefully that doesn't come off as critical, I'm just wondering if my interpretation of "metabolic" is far off what it means.


WORKOUT THEMES

Squatting with an emphasis on the midline and pushing, squatting with unilateral loading, open-circuit (dumbbells vs. bar or plate), scaling an obstacle


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


STAMINA SCALE

6 rounds of:

1:00 deadlifts

1:00 step-ups


STRENGTH SCALE

AMRAP in 12 minutes of:

1 deadlift

4 step-ups

*as close to rx as possible


ENDURANCE SCALE

as is, scale weight so everything can be unbroken and you can get 15+ rounds


MY STUFF

9 rounds + 2 step-ups as rx. Didn't check the box but left some in the tank.


GENERAL FEAR LEVEL: 7

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