Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.
Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a 6-inch target
6 bar muscle-ups
10 dumbbell walking lunges
♀ 35 lb
♂ 50 lb
Post round and reps to comments
Scaling:
Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or toes-to-bars as needed, and going unbroken on the lunges. For the burpees, jump to a target that is 6 inches above your fingertips when your arms are extended. Use a dumbbell weight that allows you to do the lunges unbroken for all 16 minutes while holding the dumbbells in a farmers carry position. If you finish on the run, every 50 meters completed equals 1 rep. Aim to get 3 to 5 rounds.
Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a target
8 toes-to-bars
10 dumbbell walking lunges
♀ 25 lb
♂ 45 lb
Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
200-meter run
4 burpees to a target
6 sit-ups
9 bodyweight walking lunges
Coaching cues:
On the bar muscle-ups, press the pull-up bar toward the hips and keep the body as close to the bar as possible. The further the body is away from the bar, the harder it will be to make the transition.
Resources:
Running Fundamentals
The Burpee
The Kipping Bar Muscle-Up
The Kipping Toes-to-Bar
The AbMat Sit-Up
CrossFit Online Course - Dumbbells
Find a gym near you:
View the CrossFit map
Comments on 240918
90 Comments
3 round + 400 m run
Rx
As rx’d, 3 rounds.
Did this at the park. This went fine until I slipped on the lunges in round 2 and my right knee buckled into the concrete sidewalk. Nice strawberry, but seems like I escaped without any ligament damage. At least, nothing that I can see now – may have to wait until tomorrow to know for sure.
52m/5'10"/185
M/55 👨🏻🦳
Intermediate
3 rounds + 2 burpees
4 rounds in 16:59
Used 40lb kettlebells, 4 rounds and 9 reps
M56/150
AMRAP 16:00-
400M run (200m out/back)
6 burpees
6 CTB pull-ups
10 walking lunges 2 x 25# DB's
4 RDS + 400m
15# dumbbells
3 rounds
16 min AMRAP
400-meter run
6 burpees to a 6-inch target
8 toes to bar
10 dumbbell walking lunges
♂ 45 lb
4 Rd’s + run & 1 burpee
Rx 5 rounds + 4 reps
Complete as many rounds and reps as possible in 16 minutes of:
.25 mile run
6 burpees
8 hanging knee raises
10 dumbbell walking lunges 10kg
4 rounds + 200 feet run
M/38/6’/176#
3 rounds and 4 BMU Rx
Deo gratias
On Rx workout
4 rounds+100 MTS Run
Unbroken BMU And Lunges 55lb Dumbell
4 rounds on the spot. Was not sure if it was 45lbs/db or in total, so I took 2x45 to be sure.
Rx’d, runs in the Trueform
4+30m. Didn’t see the 50m=1rep until after I’d finished should’ve ran faster lol
M 54/205/6’
Intermediate scale.
4rnds.
4rds+3x burpee (intermediate)
RX w/53#KB:
5rounds +200m
Rx 4+250m
had to reset the treadmill every time
M- 53/ 5'7 / 220
Intermediate scale
3 rounds +400m, total time to finish 4th round
17:33
BMU>c2b+dip
3R
3 rounds plus 7 reps (350m run) as rx’d. Started slow and got faster but not fast enough for the 4 round goal!
Sarah: 3 rounds plus 2-3 reps intermediate with knees to chest
Intermediate 4 rounds + run, burpees and toes to bar. Frustrated I didn’t make the full 5.
My Training on Wednesday afternoon, September 18.
https://youtu.be/5X3c_mpaURk
Complete As Many Rounds and Reps As Possible in 16 minutes of:
40 meter Run = 2:30 minutes
6 Burpees to a Target 6ft
8 Test To Bars
10 Dumbbell Walking Lunges 45 lb
I completed 3 Rounds + 400 meter Run
Intermediate, 25# dbs, hang knee raise, burpee to 6, 3.5 rounds
Did the intermediate and ended with 5 rounds but was not expecting that.
Good work!
Intermediate
3 rounds + 19reps(400m run, 6 burpees, 5TTB)
Did 240917, results there. I was going to do some of today's too but man that last round from yesterday wrecked me (and I flat ran out of time). I may suggest to my group we do a version of today's WOD as part of our Friday Bulletproof workout - it looks wicked.
400m Run
6 Burpees (6” target)
6 Bar Muscle Ups
20 Walking Lunges (30lb DBs)
4rds+400m/15reps
400m Run
6 Burpees(6” target)
8 T2B
10 Walking Lunges (35lb DBs)
Danggggg
Hell yeah, that’s awesome!
Wow!
Rx’d: 4 rounds
Great work dude!
4 rounds, 474m row
Great time!
Great *work*
38lbs dumbbells, toes-to-bar not muscle ups
3 rounds + 400m + 6 burpees
Good work, Arko
4 rounds + extra 400m run
Well done
5 + 4 💪🏼🏋🏼♀️
Skip run (impy ankle)
4 sit ups
6 toes to bar
10 BW lunges
25 cal Ass bike instead of 400m run 🤮
6 burpees to targets
8T2B
10 walking lunges 2x 15kg Db
3 rounds 16 cals
Beginner option, 3.5 rounds!
Nautical intermediate option
500m rows
6 burpees, 10” target
8 TTB, arms in straps
10 walking lunges, 35# DBs
3 rounds + 100m
4 rounds in 20:03
Rows b/c my strained calf is almost completely healed, and didn’t want to reinjure it.
Well done Jim!
Fantastic!
16’ amrap of:
- 400 m run
- 6 burpess (target at 6 inch)
- 6 ring muscle up (jump of floor)
- 10 DxKb20 kg walking lunge
Total: 3 round
M50 / intermediate/ 4 rounds
Used the timer going for another class, and messed up time.
Got 4+0 in 18min.
Scaled 8 T2B and lunges with a 30# sandbag.
Today was the exact workout i needed.
M/54/70”/165
3+200m
40# DB’s
Nice job, Madelina!
Good job!
Wore #20 vest, added 4 dips per round
Completed 4 rounds in 19:06
Putting in that extra! Well done!!
Animal. In a good way!
Monster
That’s dope, great work!
AMRAP in 16:
Subbed 500m row: no track, no treadmill & I run a lot; rowing needs work lately though
Burpees as Rx'd
8 toes to bar-ish; few no reps!
10 WL @ 30# DBs
3 rounds + 500m + 6 burpees
Had my sights set on 4, so finished the round after time @ 15:55
Typo: 16:55
Well done, especially finishing round 4!
Rxd
2+3 bar muscle ups
Great job @ Rx!
3 Rounds + 400 meters Run
Nice work!
Beginner
3-rds plus 200 meter run
Nice!
Rx
3 rounds + ~150m run
5:30a in a big gym. Runs were on an ecomill that had to be reset each round, burpees to a target but the BMUs were to a slippery plastic coated bar. This required many resets to wipe hands and step back up on a box used to put the high bar a few inches out of reach. All in all, slow due to the time and equipment, good conditions I may have finished the 4th round
Tough break on not ideal conditions, but great job especially with multiple drawbacks!
Tough break, great effort!
M 32yoa 94kg 192cm
Jackie Rx 9:32
Great time!
Intermediate but did knees to bar instead of toes to bar.
4 rounds
Great job!
4R+2
Excellent, as usual, sir!
Thaaaaanks mate! ;)
Well done!
Intermediate:
3+8
Emom 5’ : 2/3 bar Muscle Ups
Well done!
Globo wod: runs sub 500m row or 29 calories echo or assault bike. If you are using a conventional treadmill use a slight incline. For Bar muscleups if your pullup bar doesn't have clearance overhead for bar muscleups or isnt otherwise safe for them sub 6 chest to bar pullups and 6 toes to bar. If the bar isn't conducive for kipping sub 6 strict pullups and 10 v ups. Intermediate do 12 v ups if your bar isnt condicive to kipping. Burpees and dumbbell lunges as Rxed (your target can be the ceiling or the wall).