Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 bar muscle-ups
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a longer-duration grind. Use a loading for the dumbbells that allows you to complete the farmers carry and front squats unbroken throughout the workout. Your goal should be to perform a round at least every 4 minutes. If you can move faster, do it. For intermediate athletes who are capable of performing bar muscle-ups, but not the volume of the prescribed workout, reduce the reps, and use this workout as an opportunity to practice and develop the skill.
Scaling:
Reduce the load of the dumbbells.
To reduce the complexity of the bar muscle-ups, consider jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.
In case of injury or limitation, for the dumbbell farmers carry, consider single-dumbbell carries or low box step-ups. For the dumbbell front squats, consider single-dumbbell goblet squats or unloaded air squats. For the burpees, consider up-downs. For the bar muscle-ups, consider low-ring muscle-up transitions or ring rows.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 chest-to-bar pull-ups
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
100-foot single-dumbbell farmers carry
10 single-dumbbell goblet squats
10 burpees
5 ring rows
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
As you make the transition in the bar muscle-up, try to find your feet as you look over the top of the pull-up bar.
Resources:
The Dumbbell Farmers Carry
The Dumbbell Front Squat
The Burpee
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Ring Row
Find a gym near you:
View the CrossFit map
Comments on 250816
158 Comments
6 rds Rx
took way too much time the first 2 rds
Round times
R1 | 04:35 |
R2 | 04:01 |
R3 | 03:04 |
R4 | 03:09 |
R5 | 03:02 |
R6 | 02:09 |
As rx'd, 5 rounds + 100' farmer carry.
Tough. Bar MUs went okay but I need a focused session on them, as I am starting to default into chicken-winging them. Had a couple misses in rounds 2-4. Unbroken for all but the bar MUs - best I was able to string together was 4. Used grips in rounds 3-5 to prevent tearing.
52m/5'10"/185
100-foot dumbbell farmers carry @35lbs
10 dumbbell front squats @30/35lbs
10 burpees
5 Ring rows
3 rounds plus everything and 3 muscle ups
Rx’d
subbed 200m run for carry, 35# dbs
4 rounds + 50m run
20 MIN AMRAP: 5 Rounds!
100 ft Farmers Carry w/ 35#/arm
10 DB Front Squats (35#)
10 Burpees
5 Pull Up Negatives
Subbed pull-ups and dips for muscle ups
5 rounds + 6 squats
Score 6+100
30m pair DB 15kgs farmers carry
10 goblet squat with one DB 15kg
10 burpees
5 lawnmower rows each side 15kg DB
Intermediate-ish
6 + (100+10)
30# db heaviest pair I have
50-step farmers carry
10 db front squats
10 burpees
3 jumping pull up to negative
5 dips
forgot to comment
On vacation. Rx-ish. Subbed muscle ups for strict pull ups.
8+50m
Banded pull ups
20lb Db
38 / M / 5'9" / 140lbs
25lb dumbbells
Bar muscle-ups x3
5 rounds + 100 + 10 + 10
6rd+100ft+10+2 RX
subbed 10 pull ups and 20 push ups for muscle ups; 5 rounds + 2 burpees
Intermediate with black band for chest to bar and 30# dumbbells
6 rounds+ 100 ft+ 10 squats+ 10 burpees
30 m farmer carries
10 front squats dmb
10 Burbees
10 ring row
9 round
Rx
6+70 pood
M /
100 foot dumbbell farmers carry
17,5 kg
7 rounds
10 db front squats
10 Burbees
5 chest to bar
Scaled to 5 Kipping pull-ups
7 rounds +3 burpees
50# DB
20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 chest to bar pull-ups
♂ 50-lb dumbbells
5 rds + 100ft farmers carry + 10 DB front squat + 10 burpees + 4 chest to bar
M/39/6’/176#
5+2 BMU Rx
Deo gratias
5Bar MU>>5Strict C2B pull-ups+Dips
4rds
M/54/162
7 Rds + 100 FC + 10 Burpees + 2 Strict Pull-ups
Scaled BMU for strict pull-ups (no chalk, BMU not feasible)
scaled: 35lb dumbells
Pull-ups
5 rounds + 11 reps (100' walk-10 squats)
4+FC+10FS+3 burpees. 40lb DB’s, subbed 10/10 of 115 bent over row/dips on table edge for MU. Started at 15 in first round, dropped to 10. Tough one 1️⃣ n VT.
Scaled to 35# DBs and 10 pull-ups/10 ring dips each round. About a 20 yard transit between FC/FS to pull-up bar.
5 rounds + 100' FC
Completed R6 off clock
Good one HQ, though I wish the FC had been longer.
62/5'8"/158
25# Dumbbells, jumping pull-ups
7 rounds
Completed 8/17. rxd in the garage gym.
5 rounds + 90’ carry
after a decent first round things kind of fell apart. Still can’t string together BMU so those being singles slowed me down big time. Burpees were soul sucking in the heat.
M44/96kg
As many rounds and reps as possible in 20 minutes of: 4 + farmers carry & front squats & 4 x burpees
31m dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 banded bar muscle-ups
♂ 22,5 kg dumbbells
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 pull ups with thick band
8 rounds + 6 burpees
20lb DB
30# front squat
Jumping muscle/half ups
7 rds
45# DB farmers carry
25# DBs Front Squat
10 burpees
25# DBs Bent Over Rows
6 Rds + 10 FS
#35 DB's
5rds + 100ft farmers carry
-100ft farmers carry
-10 front squats
-10 burpees
-5 jumping bar muscle ups
40#
4-5 MU’s per rd. (18 total)
8 rounds exactly, CTB subbed in for Muscle ups.
Rx 6 + 100ft carry
CRYPTOCURRENCY SCAM SOLUTIONS -RESTORING LOST CRYPTO OPTIMUM HACKERS RECOVERY
I became a victim of a romance scam that led me to invest $554,000 in Tether (USDT) on a fake site. After realizing I had been scammed, I felt utterly hopeless and desperate for help. I began searching for a hacker online and came across Optimum Hackers Recovery. His professionalism and expertise gave me hope. Optimum Hackers Recovery worked tirelessly to recover my lost funds, and I’m thrilled to say he succeeded! I am incredibly grateful for their assistance and highly recommend their services to anyone in a similar situation. Thank you,
Email: support@optimumhackersrecovery.com
WhatsApp: + 1-256-256-8636
Website: https: // optimum hackers recovery .com
7 rounds + 10 FS
🚨 CrossFit.com WOD 250816 🚨
20:00 AMRAP:
100 ft Dumbbell Farmers Carry (35 lb)
10 Dumbbell Front Squats (35 lb)
10 Burpees
5 Chest-to-Bar Pull-ups
👉 Result: 4 Rounds + 100 ft Farmers Carry | Rx’d
👉 Every round: UNBROKEN 💥
It’s not just about pushing through the clock.
It’s about holding the line, keeping control, and staying disciplined when your body screams for rest.
Today, every rep was a statement: there are no pauses when there’s purpose.
https://youtu.be/FTDcAL34fkY
Volt On. Legacy On. Let’s go.
Excellent mentality, Gustavo.
Rope climbs alt. to muscle ups.
50lb sandbag front squats.
4 3/4 rounds
49M - 165lb
5RNDs + 2 BMU
Scaled 35lb DB’s for Front Squats. Wasn’t going to be able to go unbroken with 50’s. Rest as written.
Rx 9 rounds
Great!
9 + 121 (Rx)
Nicely done!
-5 Rounds; Can’t muscle up; pull-ups and dip combo instead
Rx in direct, 90F sun 🥵. We had a bit of a commute to the pull up bar too.
5 rounds + 30'
I ran out of gas pretty early from a combination of the heat, having spent the prior 3hrs refinishing furniture and having run a 10k yesterday 😮💨
Son(17)
Intermediate, same heat, less accumulated fatigue lol
6 rounds + 100'
Good work you two!
Rx 9 rounds + 100’ Carry + 10 Squats + 3 Burpees
*All Carries, Squats, and BMU unbroken.
**This was a FUN workout!!!
Amazing!
Blazing!
Damn Derek...that's flying! Way to motor thru this so fast.
Awesome!
20 minute AMRAP:
-100’ farmer’s walks
-10 DB front squats
-10 burpees
-5 chin-ups
-5 dips off bench
6 rds + walk & 2 burpees
*35 lb DB’s for walks & squats
*bar too rickety to do MU’s; so subbed in chin-ups & dips
M49
7 rounds rx
35 lbs, kipping pullups
6 + 3 squats
Shoulders are lit up. Good little shoulder cycle.
RX weight but don’t have space for BMU so did ring MU transitions from floor. Slowed me down good but technique work
34 y/o Male
intermediate with scaled CTB from a box. 2 x 35lbs DB.
5 rounds + farmers carry, 10 DB squats and 7 Burpees
Good work!
Well done!
Rx
6+21. Or 6 reps shy of 7
Well done!
35# DB FC
35# DB FS
10 burpees
5 pullups
5 dips
7 rounds + 100 ft FC + 10 FS + 10 burpees
Nice work!
Time stopped in middle of round 8 - 5 burpees
Intermediate option
Great!
RX
Good work!
Rx’d: 7 rds + 80ft
First round went quickly and unbroken (1:51), but grip and respiration caught up afterwards. Average round time was about 2:48. 93 F outside in Louisiana. I wore shoes, though. I ain’t wild like Favo 😉
M/ 42y/ 174lbs/ 68”
haha! nobody wild like Favo!
Hell yeah, amigo! Favo is about as wild as they come!
Very nice job!
And I am, admittedly, a bit feral, lol.
Everything Ladies Rx - except subbed 5 TRX rows + 5 dips off bench for MUs
10 rounds @ the buzzer.
Another outside, barefoot in the sun WOD!
No ants or bee stings this time!
These grinders are my jam! Thanks HQ!
Dang! Destroyer!
way to go AntMan!
You smashed the hell outa this, big guy!
Thanks y'all!
10 35# db fc
10 35# front squats
10 burpees
5 tricep dips off box (wish I had a rig for pull ups!)
Gymprovisation is always bonus points in my book! Nice work!
Scaled
10 35# db fc
10 60# sandbag sqts
10 burpees
no mu or anything else
6 rnds??? really not sure-more than 4, less than 10
Did this after my boxing class.
Took a little detour(some involuntary, some voluntary), but I'm back.
Looking forward to being with my virtual box mates again:)
Welcome back! Nice job, especially after a boxing class!
Great work, Mike!
welcome home Mike!
Solid work, Mike! Great to have you back!
56 yo M/ 5'9"/ 147 lbs
5 rounds + 100 foot Farmers Carry + 10 Dumbbell Front Squats + 4 Burpees
scaled to 35 lb dumbbells
subbed ring muscle ups for bar muscle ups
Quinn!!! Feel like I haven't "seen" you in a minute! Well done on this one!
It's been a while! I was in Japan which was super fun!
Fantastic!
Great job!
Good work!
35lbs dumbbells, subbed 5 chest-to-bar + 5 jumping ring dips = 5 muscle-ups
7 rounds + farmers + squats + 1 burpee
Great job!
Great work!
2 rounds
3rd end with 4 burpees
5 rounds
20kg DB
BMU
Nice with BMUs!
Intermediate
6 rounds
35 lbs dbs
chest to bar pull ups
m/44/173 lbs
M 46 201
5rd 20min w/ modifications: DB=35lbs
5x Farmers Carry
50x DB front squats
50x Burpees
25x Strict Pullups
55M
5+100’ carry
scaled weight w/ 40# DB
Modified a little
100 ft. Farmers carry (15#)
10 db front squats (15#)
10 burpees
5 jumping chest to bar
Not too bad for 2 months postpartum
I’ll say, well done!
That's excellent PP! Nice work!
4 rounds
35# OH 75 foot walking lunge
10-35# db front squats
10 burpees
5 pull ups
Wow OH walking lunges! Tough sub there; nicely done!
Adjusted a little? That's beastly. Good on you.
First ever CrossFit workout. This got me SWEATY!
6 rounds + farmer carry
100 ft Farmer Carries with 35’s
10 goblet squats (35 lbs)
10 Burpees
5 pull ups
Welcome, and a great start!
Welcome! Embrace the sweaty. It's a guarantee when you're doing it right. Nice work!
Rx except no bar for BMU so sub 5 strict pull ups + 5 strict dips
6+farmer carries
That’s a lot of work, awesome job!
5k run first too! Fantastic!
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 chest-to-bar pull-ups. Jumping
♂ 35-lb dumbbells
4-rds plus 100' farmers
Good work!
Intermediate'ish
20min AMRAP
100' FC w/ 35s
10 FS w/ 35s
10 Burpees
5 CTB Pull-ups
5 Ring dips
7 rounds
35s are the heaviest I have at home, but likely wouldn't have hit 7 rounds with 50s. Sort of jogged the FCs. Only went straight into the FS on the first round. CTBs were mostly broken. Didn't really sprint anything, just tried to keep transitions short and breaks minimal. This WOD paired perfectly with yesterday's Bulletproof workout 😆.
Great work, as always! I jogged those FCs too; it makes me feel like they weigh less if you run a little😂
Awesome job! Dang, I didn’t think about jogging them.
M52/5'11/220#
20' AMRAP
100' KB Farmer Carry: 20#
10 KB Front Squat: 20#
10 Burpees
5 Jumping Ring Pull-ups
5rds, 100', 10 FS, 7 Burpees
M/56/67”/150
decided to push the weight today in remembrance of my brother. Will do Daniel or Danny tomorrow.
20 min amrap
100’ double db farmers carry. 50# dbs
10 double db front squats 50#
10 burpees
5 strict pull ups
7 rounds plus 100’ carry
Great job, Bob! My condolences for your loss.
Very nice tribute & excellent job!
Very nice tribute & excellent job!
Intermediate
6 rounds+ farmers carry+ front squats+ 3 burpees
5 rounds
Practicing bar muscle ups:
2 x 10KG DB & 3 BMU
woman
Great job getting that practice in!
very tough workout for a beginner.
It's a tough one. Awesome job tackling it!
Nice!
• 100 ft Dumbbell Farmers Carry (17.5 kg each)
• 10 Dumbbell Front Squats (17.5 kg each)
• 10 Burpees
• 5 Strict Pull-Ups (sub for bar muscle-ups)
✅ Result: 5 Rounds completed
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 bar muscle-ups
♂ 20kg dumbbells
Total: 6 rounds
That was hard!
RX 5 + 120
All sets unbroken
20' amrap of:
- 100 foot farmer carry (DxKb16kg)
- 10 Front squat (DxKb16kg)
- 10 Burpees
- 5 Ring Muscle Up
Total: 5 round + 100Foot F.C+10 F.S.+1 Burpees
AMRAP20
100 ft DB farmers carry 2x14kg
10 DB thruster 2x14kg
10 burpees
5 strict pullups with red (light) band
5 rounds - finished burpees in round 6.
Well done; thrusters add a little extra for sure!
6 rds