45:58

scaled to:
knee ups/kte
45# thruster/wall ball
single unders/double unders

16kg KB
25 kg push pr

37.40 min 

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

27:19 - Rx (Wall-ball and burpee workout for sure)

Warm-up (5-minutes)
3-minutes
Around the room Jog straights 1 and 3, side shuffle straights 2 and 4.
-essentially alternating jogging with a lateral shuffle. Coach can change movements as long as it alternates a forward and lateral locomotive movement. The more full body motion and cammotion the better. 

Specific Warm-up (10-minutes)
Wall-ball Shots Progression
3 reps each of:
Front Squat
Push Press Shot and Catch
Thruster, timing
Pause Wall-ball Shot and Catch (hold at bottom of squat)
Wallball Shot and Catch
Wall-ball Shot, cycle reps
 
Build-up (6-minutes)
Tabata style one rotation through the workout's movements in order of:
Box jumps or step-ups
Jumping pull-ups
Kettlebell swings
Walking Lunges
Knees to elbows or sit-ups
Push presses
Back extensions or wall back extensions
Burpees
Single-unders or Double-unders

WOD (35-minutes)

CD (4-minutes)
1-minute Deep Lunge stretch, each side
1-minute Rocking Adductor stretch, each side

M/44/140lb

24:15 RX

Rx'
15 kg db
20.5 kg push press 
Hip extension on hypertension machine
8kg wall ball

Time: 53:26

27'35: 

50 box jumps
50 jumping pull-ups
50 kettlebell swings 12kg
50 walking-lunge steps
50 hanging leg raises
50 push presses 15kg
50 hip extensions
50 wall-ball shots 6lb
50 burpees
50 simple-unders

Complete Sept 23.
Complete everything as prescribed except:
Knee to elbows 30x reps and 20x hanging knee raises.
Single jump ropes, working on double unders.
47:13

Woof.

42:00
scaled WB to 8” (low ceilings) and dubs to penguin jumps (low ceilings)
*man that made me sweat like no other!)

23min18
rx

I did: Dairyland box (10.5”), ring pullups from squat position, 16 kg swings, forward lunges, parallette pikes, 45 lb push press, reverse hypers, 20 lb slams. 

38:19.

Modified: 
--
For time:

50 Jumping Jacks 
50 DB SDLHP @ 2x 10,5 kg
50 jumping air squats 
50 DB swings @ 15 kg
50 walking-lunge steps
50 toes to DB 
50 DB push presses @ 2x 10,5 kg
50 DB deadlifts @ 2x 15,5 kg
50 DB thrusters @ 2x 7,5 kg
50 burpees

> 40:54
--
Peace.

M/30a/93kg

22:00

My First Training on Monday september 11 in the afternoon
WOD CrossFit.com 230909 Filthy Fifty
This Workout is one of CrossFit Benchmarks.
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders
♂ 24-inch box, 16-kg KB, 46 lb push press, 11 lb ball
I completed the Workout in 36:36 setting my Personal Record.

Late post

M44
22:36rx. 

23:29 compared to 24:47 and 31:45

Rx´d 27:13

Did beginner scale @25 reps
Completed in 21:25
Was relatively easy , could definitely added some volume and greater load 
Opted for the not as intense day. By good to see I have much more in me that I didn't tap into 

did 1/2

box jumps on black box
jumping pull-ups on high bar and smallest box
20# dbs for PP
TJs instead of DUs

21:56

Reduced reps to 25 for all

13:25

M 53/195/6
Scaled knee ups for the k2e and good mornings with the barbell for back extensions.  Wall balls to 9’ target.  26:17.

Garage WOD
30:04 @ 30 reps each
20” box, 14lb WB, 35lb KB, 35lb barbell push press, supermans instead of back extensions, double unders

30-box stepper jumps
30 Australian pull-ups
30 kettlebell swings (8kg)
30 walking-lunge steps
30 knee raise on the Captain's char
30 push presses (20kg)
30 back extensions 
30 wall-ball shots
30 bench burpees
30 single-unders

25:32

M/48/181cm/81kg
RX: 33:43

✅ The box kind of day...20" box otherwise Rx...57:44

39:45. Haven’t done full rx in a few years and it shows. Last was around 32, PR is 26ish from long ago…this one hurt today. 

Rx’d
2-20lb DB thrusters for wall ball
29:28

21:08

Rx reps

Box Jumps (24”)
Jumping Pullups
KBS (16kg)
Reverse Lunge
K2E
Push Press (8kg KB’s)
Good Morning (16kg KB)
Wallball (20lbs)
Burpees
DU’s

Rx’d+ (used 24kg KB)

23:59 (PR)

Dec 11, 2022:  24:32 (previous PR)

181214:  26:35

RX +16# Ball 
26:25

Modified 
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 knees to elbows
30 push presses
30 good mornings, no weight 
30 wall-ball shots
30 burpees
30 double-unders

20-inch box, 35-lb KB, 45-lb push press, 20-lb ball

23:59

Checked the box today
30 reps of each
step up 20"
jmp pull ups
RKBS 53#
knee to chest
push press 45#
good morning 45#
wb 9'
burpee
hops to 45# plate
15:45
m/53/175

27:04 RX
M 34 6’3 230#

Subbed 2x 18lb db thrusters = wall-balls, rest Rx
29:55

Last time (identical format) 33:37. Over 10% faster, almost 10% older!!
Rd.9 burpees = nightmare. Whose idea was that?

Did this last week, so I opted to row a 1/2 marathon (21,098 meters). Completed it in 1:31:26.

Man, am I tired and hungry!

Beginner Option:
30 box jumps
30 jumping pull-ups
30 kettlebell swings @ 20lbs
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots @ 20lbs
30 burpees
30 single-unders

Time: 20:16

Bench jumps
Jumping parallel bar dips
12 Kg KB Swings
Walking lunge steps
"Tabletop crunches"
2x10 Kg DBs Push Presses
100 supermans
8 Kg wall-balls without target
Burpees
DUs

17:03

27:47 RX. 

24:31

Scaling: 30 reps per set. 
18 in box, kipping knee raises, 45# barbell behind neck good mornings, 35# db press, 14kg kb.

M45 185# Rx
26:35
*step downs no rebounds 

Beginner 
30:02

M/31/205

RX’d 38:22

Apparently I am horrendous at Double Unders. Guess I’ve gotta work on those because boy did those slow me down at the end. Couldn’t string them together for the life of me. I honestly think I spent 5+ minutes in DU’s alone. 

Scaled kb swings to 40lb kettlebell American swings

22:06

Did the beginners version with one small modification. Couldn't do the wall balls still need to buy a med ball but did kb goblet thrusters instead. Felt amazing afterwards so I did a tabata workout of double unders and planks just to top it off. I wish you all a great weekend.

32:17 Rx✌️

37:27 rx

37:38 Rx
so hot 

Subbed barbell behind the neck Romanian deadlift for back extentions, barbell thrusters for wall ball

20.32

42:17 Rx 

25:21 Rx

Beginner Option:
For time: 20:28
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions 30 wall-ball shots
30 burpees
30 single-unders
♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball
♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

M/48/6'2"/180#

Sub'd stick abmats for K2E and used 30# ball to 9' target for WBS the rest as rx'd...
25:40

25 minutes
filthy fthirty-five
omitted the hip extensions

26:13 subbed 100 singles

Box jumps are my nemesis! 

Energy is a little low 

K2E sucked due to the unbroken sets of T2B earlier this week. General advice, keep moving even if it’s slow pace

Rx- scaled up on kb swings to 20kg. Everything else normal Rx.

Time: 23:50

Whose idea was it to do Fight Gone Bad and Filthy 50 in the same week?! :)

33:45, scaled weight KB swings and sub for hip extensions 

For time:
50 box jumps, 24”
50 jumping pull-ups
50 kettlebell swings, 30lbs (don’t have a 35lb at home)
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 good mornings, green Rogue band
50 wall-ball shots
50 burpees
50 double-unders

19:12
extensions on an exercise ball
wall ball to 9 ft ceiling 
everything else Rx

40:43

20" box
45# good mornings
20# dumbbell thrusters
100 singles

49:59,99min
did it a littel diffrent, like strict pull ups and 200 Single unsers btw

rx
35:43

RX 
33min 27 sec

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings I use 24 kg kettlebell 
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 thrusters 
50 burpees
100 single-unders
Rx total time: 31:33”

27.45 pr in a very hot uk 

Globo wod: the Filthy 50.  So this is one that's not too favorable to being done in a Globo gym setting, so if possible pick a time that is slow at your globo and do it then. Also it's Saturday so most globos tend to be slower today.  Subs today are:  box jumps: sub bench jumps, or jump over an object. Jumping pullups: sub either bar rows, bodyweight rows in a Smith machine or dumbbell rows.  You can also do jumping pullups in the Smith machine if the bar goes high enough. Kettlebell swings: sub Dumbbell swings of equivalent weight. Walking lunges: same number of stationary lunges. KTE: sub v-ups or stick abmat situps.  Push presses: sub dumbbell push presses 15/20lb dumbbells. hip or back extensions: sub either banded good mornings or deadlifts 95/135 or db deadlifts 35/50lb dumbbells. Wall ball shots sub dumbbell thrusters 15/20lb dumbbells.   Burpees as is.  Double unders sub either jump double taps or tuck jumps.  Now if stations are an issue you can do the jumping pullups and KTE first then do the remaining movements. 

Champions Club Scaling Notes

RANT
Hip extensions and not back extensions?

WORKOUT THEMES
A classic benchmark of a crap-ton of modalities. Testing to see how well our stamina holds up under intensity

					SHORT		MEDIUM		LONG

LIGHT
													x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Go rx and allow the intensity to suffer, or scale to preserve intensity?
Missing equipment? Try to makeshift and sub exercises or just keep the general theme of light(ish) and medium(ish) and pick your own movements?
Is there a worse ending to any workout than back extensions/wallballs/burpees/double unders?

NEW TO CROSSFIT SCALE
As listed except turn off the timer. Go through all the movements to practice technique, even mix and match if needed, and look to finish somewhere around an hour. Be cool on jumping pull-ups and kb swings and back extensions. High doses of those can mess you up, so maybe spread those through the workout, 10 at a time or so. Even take the reps down.

MY STUFF
Did an improvised chipper/ladder-type thing at the park. Good dose, not Filthy Fifty though

GENERAL FEAR LEVEL: 8