16:47
Rx’d

0:00-15:00 Free handstand hold practice
15:00-30:00 1rm power snatch 85kg

Scaled (up?), Double dumbbell (20#) overhead walking lunge.

14:34

M/33/5'7/212lbs

Scaled to:
100 Burpees for time ~ (14:00)

I just ripped off sets of 10 with rest. Felt more muscular fatigue than cardiovascular. Left upper arm was toasted at the end, similar to inversions fatigue. Not satisfied with the benchmark, but it's a start. Can't imagine 300 in less than (40:00) after that.

Splits
90 ~ (12:30)
70 ~ (10:00)
40 ~ (5:00)

Then, after 5-10 min rest, I just did 100 lunges in as big of chunks as possible without rest or resetting. Don't think I've done a set bigger than 15 in a long, long time. Good burning finisher to failure.

Lunges (37,37,30)

Tested this workout on 9/22, but was short on time. Been dreading checking this one off for weeks.after that trial I got through 2 Rounds before blowing up my shoulders and gassing out. 

(10:30)
Burpees 40 (20,20)
OverheadLunges 45lbs 40 (20,20)

GWU
3 rounds of:
10 Laying banded march (hip disassociation), slow and controlled
2 Bear crawl circles, each way
12 Wall-ball shots

SWU
PVC OH Lunges
Overhead Squat
Reverse OH Lunge
Forward OH Lunge
Walking OH Lunge
-sub front rack or dumbbells at the hang if OH is a no go. 
-sub a single plate for a large class with limited space (maybe include jumping on to the plate as part of the burpee standard for today)

BU
WIth a partner,
P1 AMRAP hands down only step burpees
P2 6 barbell OH lunges
-swtich
Then, add some weight
P1 AMRAP toe touch jumps to a plate/ or a line hops
P2 6 barbell OH lunges
-switch
Then, add some weight
P1 AMRAP burpees
P2 6 barbell OH lunges

CD
30-sec. Banded hip flexor stretch
2-minutes Banded march steps
30-sec. Banded hip flexor stretch

M/27/5'8"/180lb
CrossFit AFK

14:10 - Rx (This was a burpee workout. That is all.)

subbed 49# sandbag
14:47

completed 9/10/23. Rxd after 230908.

18:32.

slow burpees!

Rx 
Time: 17:29

Rx'd
5RFT
50ft OHWL w/ 45#bar
21 Burpees
2:59+3:39+4:05+4:15+4:01 =>18:59 
M/53 

13:24

Modified:
-- 
5 rounds for time of:
16 overhead lunge steps with a single 12,5 kg DB 
21 burpees

> 20:59
--
Peace. 

M/37/6’/178#

Modified to:

25-25-20-20-15-15-10-10-5-5 
Push-ups with 50’ suitcase carry dumbbell lunge after each round of push-ups. 40 lbs. dumbbells. 

14:07 

Deo gratias

19:37 45lb barbell

Beginner: 13:39 w/ 6’ galvanized pipe. 1k run 5:18

10min rx

21:28. Dave, you’re right, this was deceptively difficult!

Rx...20:41...tougher than I expected on the burpees 

RX  14:50

M 53/195/6’
Tried this again.  11:47 last time was 13:46.

Due to air quality issues at the moment (wildfire smoke), I modified the workout to be more of a shoulder and grip endurance one. 25-foot walk with 10-lb mace overhead, then 21 360s each way, back with the other hand near the globe and another 21 360s each direction. 5 rounds total. 23:46.

Didn’t like the empty barbell so added a second part to this

First part as Rx’d: 8:59
rest 5:00, then
5 rounds for time of 
50’ OH walking lunges (65/95)
21 bar facing burpees
15:07

To get the full 50’ in one stretch I had to do this outside under full sun and 100 degree heat. I was as close to heat exhaustion as I can ever remember being. Felt very very sick on the second round. Took copious amounts of rest on the shade while contemplating my life choices.

15:02.  Ow

9:58 50# oh db lunges

9:41 rx
M/54/175/5'11"

On holiday so subbed for Walking Lunges 

9.26

18:42

5 rounds for time of:
15 rep overhead lunge
21 burpees

10'12 Rx

3 r
21 bench burpees
PVC OH walking lunges

8:51

23:46 rx. 90 degrees and a close grip for rounds 1-3 to work on shoulder strength. Bad idea 🥵. 

13:30 

12.32 Rx’d
This old farmer boy is absolutely loving this programming
Keep it up!

 

Rx’d 
15:02

*Completed ≈15 minutes after 230826

M/ 40y/ 173lbs/ 68”

50# sandbag

17:20

15mn27 rx

13:40

Scale
3x rounds 50ft 35lbs dumbbell OH walking lounge
3x 21 burpee
12:20

Scaled to 3 rounds 
13:00

My First Training on Friday august 25  in the afternoon
5 Rounds For Time of:
50 foot Overhead Walking Lunge  37 lb barbell
21 Burpees
I completed the Workout in 23 minutes.
https://youtu.be/HwViRwmzvy8

3RFT
50ft OHWL w/ 45#bar
21 Burpees

15:32

13:41. Used the 45-pound plate instead. Hard to walk on the street with the barbell and cars passing by :-). Lunges on the pavement are also not much fun.  

Rx
So hot and on asphalt
12:52

Son(15)
Same but only 4 rounds
16:05

10:50 RX 

In the basement so did 16 overhead lunges instead of walking 50ft

14:30

Rx- 9:07

M/54/217lbs.
3 rounds for time of:17:48
50-foot overhead walking lunge 20 lbs. 30, 45
21 burpees x3

44 / 205# / 6’-0”
12:34rx 

Dave…. Is it possible to add a “Like” button below or beside people’s comments?  Good to have you back programming again, I’ve truly missed it!  

9:31
RX

M 53/195/6’
13:46.

10:00
3 sets with 20# for overhead lunge
Completed after 2mi hike

Champions Club Scaling NOtes

RANT
Nothing to rant about.

WORKOUT THEMES
Weightlifting and monostructural. Changing orientation, squatting with unilateral loading, upright torso, overhead, jumping, stamina playing a factor in power output

					SHORT		MEDIUM		LONG

LIGHT
							x
MEDIUM

HEAVY

STAMINA SCALE
Mush everything together into 1 round: 250 ft. walking lunge, 105 burpees

STRENGTH SCALE
5 rounds for quality of:
50-ft. overhead walking lunge
21 push-ups

NEW TO CROSSFIT (COORDINATION) SCALE
AMRAP in 15 minutes of:
20 lunges
10 -sec. handstand hold
5 burpees

MY STUFF
Strength scale, but the third round I sprinted a set of burpees and man was breathing hard on overhead lunges!

GENERAL FEAR LEVEL: 8

45lb barbell, knee to ground for OH walking lunges

10:30

12:43 RX. 

M/31/204/5’10

RX —-> 17:40

Rx 12:06
25’ out and back

5 rounds for time of:
50-foot overhead walking lunge- 30 lb bar 
21 burpees
 19:05.32

rx
23:16
m/53/175
Always full extension/clap on burpees, but barely a jump:)

M/39/72”/168

as rx 14:23

18:06 with 40lb barbell

Rx   8:22


Thanks for sharing your first WOD Castro!

At the Breckinridge fitness center. No access to the bar I needed for lunges so I did
5 RFT
50 yard sled push, loaded with 270#*
21 burpees 
17:56
* a Torque Tank M2 all surface sled with some sort of a clutch to change the resistance. No idea what actual weight I used, but I’m whipped. And a straight arm sled push was fairly analogous to an overhead lunge. 

60/5’8”/157

I was late to the Crossfit world. I watched the 14.5 open announcement and decided to do it that night in my living room. I didn't have bumper plates just old iron plates so my bar over burpees weren't RX. I also didn't stop to think the math through so when I got to the round of 12 I thought I was FINALLY half way through. I thought I was going to die before I finished. I had the elbows on my knees, sweat dripping all over my carpet I'm just gonna quit moment, but I decided to finish no matter what. I have no idea what my time ended up being, but I remember being miserable sitting on the toilet for the next several days because I was so sore. I soon as I could walk normal, I walked right into a box and signed up. 6 months later I was sitting in front of Austin Malleolo getting my L1. 

RX 14:48

11:56

Rx’d 12:53 
2:10
2:38
2:46
2:48
2:32

11:51, Rx

Love seeing the OGs on the 'compare to' comments. Hoping HQ sees the engagement here last two weeks and realizes what made CF great in the first place. #bringbackcoach

8:19 Rx

M/48/6'2"/180#

Rx'd 
12:28....lunges were 25' down and 25' back

Rx 18:49

Freaking 100% humidity made this a nightmare. 

11:00 Rx added a little challenge with an angled driveway 

5 min or less break
 
Repeated 12:16

Breakfast then 55 min. yard work with #55 vest and mask

12:20 Rx

Did our Friday Bulletproof workout first.
10 min AMRAP
20yd Farmer Carry (2x53# KB)
10 Box Jump (24”)
15 Crunches
8 Wall Ball Shots (14#, 10ft)
5rds

2 min rest then
6 Rounds each in Buddy Pairs (for time if watching it)
200m run with odd object (Buddy used 25# plate, I used the plate + 14# MedBall)
8 Pull-ups
15 Push-ups
1 person runs while the other works then switch. The person doing the exercises can’t start the run until their buddy gets back, and/or the runner can’t start the exercises until their buddy finishes theirs.
Finished somewhere in the 14-15 minute range.

1 minute rest then Egg toss game
Same pairs toss an egg between each other, taking a step back each time. The pair with the longest distance before breaking their egg wins. This is to exercise coordination and control when tired.  My buddy and I had second longest distance.

WOD: I took a 3 min rest and did 2 Rx rounds in 5:05

Fun morning and totally gassed.

14:18
5 rounds 
50’ OH walking lunges 25# barbell 
21 burpees 
Masters 65+

10:23 Rx

10:57 scaled with the 15# bar
3 rounds

13:15rx 

11:43 rx
25’ sections. That was my only break on the lunges to turn around.
Steady pace on the burpees.

Beginner option:
3 rounds for time of:
50-foot overhead walking lunge with a PVC pipe
21 burpees
12:53

18:13 Rx 

11:04

Rx 18:57 

12:55 rx

Time: 19:39

Damn those burpees. Lunges no problem, burpees killed me. Great job everyone!

5 rounds for time of:
50-foot overhead walking lunge
21 burpees
 ♂ 45-lb barbell
Rx total time 🟰18:31”
OMG really hard wod 💪💪💪💪

5 Rounds:

50x Overhead Squats (one Arm) with Dumbbell 20kg
21x Burpees

35;30;00

With Pascal K.

14:30 rx

Rxd 17:40

Rx. 09:24

2x10 Kg (22 lbs) DBs

10:02

Globo wod:  If space is a concern sub 16-20 stationary lunges with the barbell overhead per round. Dumbbell sub either double dumbbell overhead lunges 15/20 lbs or a single dumbbell overhead lunges 35/50lb dumbbell.   Burpees as Rxed.