Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 125-lb front squat, 30-in box
♂ 185-lb front squat, 36-in box
Post calories rowed each round to comments.
Compare to 180217.
Scaling:
Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
Intermediate Option:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 95-lb squat, 24-in box
♂ 135-lb squat, 30-in box
Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
Rest 3 minutes between rounds.
♀ 55-lb squat, 16-in box
♂ 75-lb squat, 20-in box
Comments on 230412
69 Comments
CFWUx2 10*20kg/40 5*60kg 2*24"bj*2 2*30"bj
11-11-14-14-14
60kg sq 30" bj
246cal
Intermediate Option
146cal…
23/23/24/22/23 = 115 cals RX
M/40/5’9”/195#
27, 16, 14, 11, 7 calories
Intermediate option
M/27/5'8"/175lb
CrossFit AFK
25-25-26-26-31 cals - Rx
Strength instead. Worked up to 3 sets of 6 weighted tempo dips and 3 sets of 5 front squats to 185lbs. The last rep of each set was ass to ankles.
Completed on 230412, forgot to post. Hotel gym, no rower, no bar.
Same format, sub:
27-28-29-28-29 calories = 141 total cal
35"/185lb
5reps 6cal
5reps 3ca
6reps 6cal
6reps 6cal
6reps 3cal
M/51/194#/5'11"
Rx. 21/27/23/20/19 cals - 110 cals. UB on FS. Those box jumps got tough. Glad I used pads not boxes - a couple misses @36" would've been ugly otherwise! Great WOD.
10 front squats 135 lb
10 box jumps 30 in
Row for max calories:
35-30-29-29-29
Total: 152 cal.
Intermediate Score={10,11,7,11,11}
Broke the front Squats in 2 sets of 5.
Heaviest FrontSquat.
Highest BoxJumps Ive ever done.
Fail on set 3.
Thought the rest was 2 min not 3.
Rx - 32,28,30,30,32 Cals
Modified:
--
Five 3-minute rounds of:
15 DB front squats @ 2x 12,5 kg
10 weighted box step-ups @ 2x 7,5 kg DB
Max DB SDLHP @ 2x 10,5 kg
1 minute rest between rounds.
> SDLHP: 24 + 24 + 25 + 23 + 25 = 121
--
Peace.
M/51/206
Beginner-4rounds
95# Front Squat
16” Box Step ups
stationary bike instead of row
R1-11
R2-7
R3-10
R4-10
MALE/36/179 lbs
RX
19/19/21/22/18
TOTAL 99 Cals
SC int...135#/30"...23cal/13/8/7/19
Intermediate scale. At the Y.
23 cal
25 cal
24 cal
22 cal
14 * on elliptical cal
my rower got snagged during my last round
Intermediate Option:
♂ 135-lb squat, 30-in box
33, 30, 25, 22, 24 = 134 calories total
M/37/6’/178#
20/21/22/20/21 calories Rx
Deo gratias
Intermediate
30, 23, 24, 21, 24
👍🏻👍🏻
Beginner: 23, 24, 21, 20. Ouch.
185# and 32” box
39, 35, 28, 20, 25
Scaled 135 FS
12*15*9*14*12
At home so did what I could.
125 FS, 28.5” BJ, 45 bar sdhp sub reps for row.
30,30,23,23,25.
Tough one after Angie yesterday.
Scaled
Empty barbell 20 kg (44 lbs)
90 cm (35 in) Box
15 cal
19 cal
18 cal
19 cal
26 cal
24, 22, 24, 20, 26
75#
20”
1-430
2-348
3-352
4-354
5-320
I just realized I was supposed to track calories not meters…DOH!
Only 3 rounds no have Time today
60kg
I don't know the height but more than 60 cm
24 kcal
21 kcal
21 kcal
Rd 1-3: 60kg, 83cm
Rd 4-5: 70kg, 75cm
25, 23, 17, 22, 20 [cal]
165-165-175-185-185 squat
30in Box jumps
140cal row
26/29/29/27/29
1446
Tried to get 300 each round, first three where successful, last three where not
not rxd lol
(5) 3min rds total cals: 40/40/41/40/40
10 FSQT (125lbs)
10 Box Jump (30”)
Rest 3 min
5 rounds of
3 minute rounds
10 front squats 75#
10 box jumps 26"
Row 4 Cals
26,26,28,30,30
total 140
Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
6/10/10/10
34/F
5 rounds with 55lbs on front squat
M/48/5'8/#215
intermediate_125
27/25/24/24/25
Rx
35.3,26.9,26.6,20.9,18.6 = 128.3cal
After these last 3 workouts! 🥵
At least there weren't any wipeouts 👌
Four 3-Min Rounds
10 Front Squats (95 lb)
10 Bench Jumps
Max Calorie Bike
3 Min Rest
6 cal
5 cal
5 cal
5 cal
Intermediate (except last round was at 115#). C2 on drag 8
33-30-29-26-28: 146 cal
Monday's DLs and Angie yesterday made this even more of a leg burner. I dropped the weight to 115# as the last couple reps at 135# in round 4 were a little sloppy. BJs were step down - been a while since I did 30s too. Gonna be feeling this later.
Stuck in a Hotel Gym yet to get the message of substance over style
Scaled
10 DB Front Squats 2x 22kg
10 Bench Jumps
Cal on a TechnoGym spaceship Rower
Rd1/45 Rd2/53 Rd3/52 Rd4/52 Rd5/52
Fitness was achieved
Good work embracing the suck of the Hotel Gym!
3min double unders (150 rep)
1 min rest
3 min box jump 30 in (45 rep)
1 min rest
3 min burpees (50 rep)
1 min rest
3 min run (600 m)
1 min rest
Intermediate (135lb front squat/ 30" box jump)
31/36/37/35/37= 176 cals
Awesome job on those rows!
No rower subbed KB SDHP 16 Kg
1st 65
2nd 68
3rd 73
4th 73
5th 73
M/39/72”/170
as rx 27, 24, 23, 24, 27 = 125 cal total
Subbed and scaled. 165-lb for front squat. Subbed 10 toes-to-bar for box jumps. Calories: 35-31-32-32-33.
Wanted to switch it up a bit and see how less “death to the legs” and more midline felt. I had wanted to stay with 185, but in the end, settled on 165 – it was heavy enough today. I was able to get more calories – about 5 more each round – which would seem to be in part from the reduced time spent on T2B vs. tall box jumps. Still an effective dose and still plenty of leg destruction.
50m/5'10"/180
155# FS
30" box jumps
26/22/16/23/20
ENDURANCE
WOD
Scaled
Five 3mi rounds of
10 Front squats (50kg, wife 25kg)
10 box jump (30", wife 24")
Kettlebell Swing (16kg, wife 8kg)
1R - 50 , wife 38
2R - 50, wife 49
3R- 35, wife 52
4R- 40, wife 56
5R- 48, wife 51
M42/82kg/183
Today happy with the front squats because my wrist flexibility improved after wrist stretching everyday last 2 weeks :)
126 calories Rx
42 years old 205lbs
Scaled down to 135lb front squat, 36” box jumps
69 calories
75lb front squats
30" box jump
Row
30*/34/30/28/30
* - started 95lbs, switched after first round
M/48/6'2"/185#
Intermediate scale 135#/30"
26/26/26/26/26
Well done!
Intermediate
30,24,22,21,21
Wife #12 and 16” step-ups Echo
7,6,6,7,6
I’m feeling Angie today
Best WOD always with Wife
Angie made difficult to wash may hair and brush the teeth yesterday and today:'(
I agree with both those statements
125# FS and 24” box jumps
15-17-16-17-19 cal rows
60/5’8”/155
180217: 135# and 24”, 24-25-21-23-23 cals
170131: 135# and 24”, 12-19-15-19 cals
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
Rest 3 minutes between rounds.
125- lbs/ 20" box jumps
21-21-17-17
F/35
RX
32/31/31/32/34=160cal total
Good push today together with friends 👌🏼
Outstanding work!
Great job!
Five 3-minute rounds of:
10 front squats 132 lb
10 box jumps
Row for max calories.:21-21-19-21-19
Rest 3 minutes between rounds.💪💪
👍👍👍🙌🙌🙌
Champions Club Scaling Notes
RANT
Nothing to rant about.
WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Squatting with an upright torso, jumping with a lot of ROM, high output followed by medium rest
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
EMPHASIZE THE MONOSTRUCTURAL SCALE
Row goes first; give yourself a set distance or calories then see if you can finish the other 10 and 10 in the remainder of the time
EMPHASIZE THE GYMNASTICS SCALE
Box jumps first, row second, squat third
EMPHASIZE THE WEIGHTLIFTING SCALE
As is but lower the reps of front squat and stay as close to rx weight as possible
MY STUFF
Did 5 rounds of 200m run, 10 box jumps (1-2 step from far away from the box), max reps front squat (135 lbs) in the remainder of the 3 minutes. Did not rest between rounds.
GENERAL FEAR LEVEL: 8