5 rounds for time of:
15 barbell lunges
75 double-unders
♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.
Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders
♀ 65 lb ♂ 95 lb
Beginner Option:
4 rounds for time of:
15 lunges
50 single-unders
Comments on 220322
64 Comments
CFWUx2 6*45*2 6*95 10s 10dus
28:30
95 lbs
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one rest day
wu/ bike, pvc basics
skill/ slam ball accessory, tripple under
wod/ 5 rdns
15 front rack lunges 40 kg
75 double under
16:55
post/ crosser, bike
27:06
Rx’d, 93 degrees in the gym
3 rondas
8:57 rx
2 rounds
1 mile run rest, 400m
15:40 (active time)
4:20 plank as many secs as posible did like 2:14 unbroken, rested then like 25 secs up 2 times, 3:10 aprox active time
Then
14:00 min 5 rounds male rx
24y175cm84kg
8:46 scaled to 3 rounds on account of friend arriving. Dubs were garbage today. Lunges unbroken but last two rounds would’ve required more rest before and after. 8 forward and back lunges plus 7 backward to forward stepping lunges each set. 2 more sets of ub lunges after WOD since my friend was early.
182/43/176cm
M/38/72.5"/157
14:49
Intermediate
M/26/5'8"/160lb
CrossFit AFK
11:25 - Rx (Legs. Did front rack forward stepping lunges, alternating in place.)
8+17 s
3 blue band strict pull ups
10 elevated ring pushups (bottom of ring @ bottom of knee)
15 box step ups RX (;
F/25/5’5/145
CrossFit AFK
8:36s
3 rounds
55#
Beginner option
4 rounds
15 lunges
50 SU
5:12
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Sc. 12:58
@50kg
https://youtu.be/EAZU_-z6gQ8
25:31.98
Much tougher than anticipated.
5 RFT:
15 barbell front rack lunges 55#
50 double unders
9:31
M/36/6'/172#
11:43 Rx
(Back-stepping back rack lunges)
Deo gratias
11:01 Rx
m/43/155#
Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders
♂ 95 lb
13:34
5 rounds for time of: 10:01
15 barbell lunges, 26 lbs
75 single-unders
5 Rounds, 2 Minutes each of:
15 Weighted lunges, 95# (Round 4 - 0# / Round 5 - 65#)
as many double unders as possible - 1-14-12-5-7
18:36 Rx
As rx’d, 14:53.
Not sure which I feared more, 75 heavy lunges or 375 dubs. Went pretty well though. Unbroken lunges, they will hurt today more than they did yesterday. Dubs were good as well – got these in about 3 sets each round. Had some 50+ sets in there as well. Not perfect but on the path.
49m/5'10"/180
11:40 RX
RX
4 rondas 11:59
5 rounds for 7:12
15 lunges #35 db
50 single under
11:43
30lb DBs front rack
Modified:
--
5 RTF of:
20 DB lunges (front rack, 2x 12,5 kg)
10 burpees
TIME: 16'41''
--
Very early in the day. Later, 10 km easy run in the rain.
Peace.
9:17 RX
Intermediate but with 105# front rack reverse lunges (well, as close to a front rack as I can get)
14:52
Distance between stations was an issue but too many trip-ups on the DUs. I'm with Charlie P., thanks for the forced practice on a weakness.
M/47/6'2"/185#
Scaled to 115# lunges the rest as rx'd
11:56
Women’s Rx
7:19
(front rack/forward BB Lunges)
16:10 Rx'd
Front rack forward lunges
DU got slower and slower... and so grateful for this chance to work on a weakness
m/53/5'11"/190#
Ditto about those DUs getting slower as you go.
6:56, intermediate
12:57 wore #20 vest, #40 DB, 75 singles
115#, 15:16
Had to break 10/5 on last two sets of 15 lunges.
Never got DU unbroken
10:39
75 lb lunges
Rx’d: 12:00
M/68”/175#/38y
Nice work!
Well done!
Thanks!
135lbs back rack position for the lunges. From ground, all unbroken. Scaled DU to 30 per round, but it turned into 2 mins DU practice by round 3 after things got really rocky. Round 5 was 75 singles. The leg fatigue into DU was real.
15:12.
Please nothing to do with legs tomorrow HQ. Please.
Travel and playground workout
At least 12, probably 13 rounds of Cindy in 10:50.
59/5’8”/156
Nice---
Started Rx, @ 3rd round changed to 115#...23:24
95lb
15:49
5rds:
95# barbell front rack lunges
150 single unders because gym rope
13:31
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9:19
Intermediate option
9:35, lunges at 105lbs and Rx DU. Really had to fight for unbroken lunges, great workout
Where’d the air go??? 14:50 RX
16:10
Scaled to:
95lb barbell lunges.
2 minutes double under practice per round
9:49 RX
61kg lunges
75 DUs
16:22 RX
Much slower than the intended stimulus n speed.. but just getting back after inconsistent training streak!
Scaled to 50lb db front rack walking lunges
16:42
This course is a must for trainers and athletes who want double-urder the easy way: through mechanics. This is epecially true for coaches to learn how to have an eye for faults, and progressions to teach jumping rope. Also, Rawlins is awesome and Buddy is a legend.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Short and heavy. Using stamina (full-body) to challenge our accuracy. Jumping with elasticity and squatting with unilateral loading are also themes.
ASSUMED
Double-unders are conditioning. Also you don't need a squat rack to get the bar onto your back.
MAIN DECISION
Keep DU's and live with mess-ups, or scale to plate jumps to keep intensity?
TECHNIQUE SCALE
AMRAP in 15 minutes of:
20 lunges
100 singles
CONSISTENCY SCALE
As is, double unders have to be unbroken or restart
INTENSITY SCALE
5 rounds of:
30 lunges (25-lb. dumbbells)
50 plate jumps (touch-and-go)
MY STUFF
Messed around with different options for 15 minutes, settled on 15 lunges w/45# and 35 curb jumps, 6 rounds)
GENERAL FEAR LEVEL: 6
Jumping rope is probably the goofiest, least brag-able thing in all of CrossFit. Yet Buddy Lee makes it seem like the most intense thing ever! I could watch his presentations all day.
5 rounds for time of: 22:15
15 barbell lunges
50 double-unders
45 lbs